What Should I be Eating?

Hatch Into Health

with Patrice McArthy, R.N. B.S.N.

Let's cover some of Freedom Step One that has been fundemental to Amy's recovery - nutrition. I completely agree that she placed it at the top for it is critical for your health and we all know this, right? But there's so much conflicting information, and too much misinformation out there regarding nutrition that it becomes confusing and frustrating! We have to wonder, what on earth SHOULD I be eating and avoiding?

It's best to keep it simple and I tell my clients what I learned from another nutrition expert. Here is a really super simple answer to - what do I eat?

Real Food

Mostly Plants

Not so much
Another way to think of this is -"Does it move around or come from the ground?"

Real food - we know what this means. Real, whole foods, not processed. Not from a bag or a box or a wrapper. Not a "FrankenFood". Not fast food eaten in a "dashboard dining" fashion. This of course eliminates plenty of troublesome things such as additives, preservatives, pesticides, herbicides, hormones, antibiotics, colorings, neurotoxins like aspartame and MSG, HFCS (high fructose corn syrup), added sugar, "flavorings", and the list goes on. Whole foods in their most untouched state. Food we have to touch, handle, chop and prepare. We should feel a connection to our food and be grateful when we purchase it, handle it, prepare it for consumption or even eat it raw. I'm stating the obvious when I say eating this way adds into our diet the antioxidents, phytonutrients, vitamins, minerals and fiber that we need for optimum health.

Mostly Plants - if it grows from the ground, from a vine, or from a tree it is nature's food ready made to go into your body! Our ancesters from Paleolithic times ate this way and our bodies were designed to receive and digest these foods.
Not so much - I need help here. I try to remember what it was like not to be hungry all the time. I have insulin resistance (aka metabolic syndrome or prediabetes) so this is a struggle for me. But when I eat properly and take my supplements my hunger declines and my cravings lessen. More on this in the future. Emotional eating is a problem for many and we medicate our anxiety with food, usually the wrong foods. I've never known someone to binge and overeat broccoli or spinach.

When struggling with stress, anxiety and depression it becomes very difficult to take care of ourselves and nourish our bodies with proper nutrition. If you begin by making small changes, not too overwhelming, your body can respond in turn. Try eating more salad - use precut veggies to save time. Find a favorite salad dressing recipe or if you can only manage prepared dressings, thin them down with filtered water or skim milk and use less. Amy loves just simple vinegar on her salads and I am going to try this as well and give myself a chance to like it. I made coleslaw last night with a quick homemade dressing and used prepackaged slaw. It came together in a jiffy. It was naturally sweet with cabbage and carrots and left us very satisfied. Of course smoothies and green drinks are great as well. I will get some recipes up on the site.
I know it's hard to eat healthfully when you're in the daily struggle - next time you're making a food choice ask yourself if it fits in the above categories. If not, think about it again the next time you have an opportunity. Be kind to yourself and avoid beating yourself up. Every effort counts, every effort matters!

Please ask any health or nutrition question anytime - I'm here to help.

Wishing you wellness,
Patrice

Quote of the Day

"Worry is a thin stream of fear trickling through the mind. If encouraged,
it cuts a channel into which all other thoughts are drained."
Arthur Somers Roche

Hatch Into Health

Hatch Into Health
with Patrice McArthy, R.N. B.S.N.

Patrice is a Registered Nurse with a Bachelors of Science in Nursing from the University of Texas Health Science Center in the Texas Medical Center in Houston. She has practiced since 1993 specializing in Holistic Health Education, Diabetes, and Clinical Nutrition. She currently practices at two acute-care hospitals in Houston as a bedside RN. In addition she privately counsels clients with a functional medicine approach toward achieving and maintaining wellness with an emphasis on balanced eating and nutritional supplementation.

Hatch Into Health.....
I am so pleased to be a part of what I consider a truly amazing gift. If it's true something positive can come from something negative, especially another's suffering, then I hit the jackpot.

Amy and I have been "yolked" together since 2003. I witnessed her hatching journey but, like our friend Daniela, did not know for some time that she was in the grips of an anxiety disorder. Eventually I became aware of things she feared. Gradually she shared with me her panic and anxiety. As a nurse I naturally wanted to help her heal but felt completely helpless to ease her suffering. We did work out a natural supplementation regimen that she embraced and complied with, despite her anxiety about it. She was my star client and got results! One thing became crystal clear though - she made a solid decision, a choice. She was not going to be defined by it, she refused to let it overtake her, and she was completely committed to overcoming it. She would often talk of the future Amy, the one on the other side of her shell, looking forward to the day she absolutely KNEW she'd be free. An integral part of this was referring to herself as the Hatched Egg. The first time I heard it I was in love with her self-concept. What power this woman imparted upon herself. To me she was the bravest person I'd ever met. And the truth is, there is no bravery without fear to begin with. I could go on and on about my admiration for her. She is such a good egg and I am blessed to know her.

So you, the lucky members of The Hatched Egg, are very fortunate indeed. Amy will help and guide you through your own hatching. She will nurture you like a hen guards her chicks (I like to call you her "peeps"). Just follow her lead and you will surely benefit on your journey to becoming hatched from the shell of stress and anxiety.

I look forward to getting to know you and offering some solutions to the physical symptoms you may be experiencing. As Amy describes in her Steps to Freedom, Step One is the most critical - Taking Care of Your Body. We will continually explore this. I have my own health issues I will be sharing as well.

Peck, Peck, Peck - you can get out!

Wishing you wellness,
Patrice



***A Note from Amy.****

I feel so blessed to have Patrice join our community. She is one smart nurse. Please feel free to email her with any medical questions you might have. She is up on all of the current supplements as well.

We have a few ideas floating around, and can't wait to bring new things to our community in the months to come.

You can email Patrice directly at patrice@thehatchedegg.com

I am always here for you too! Need a cheerleader or a shoulder to lean on? Please email me at amy@thehatchedegg.com.

Wishing you all the best,
Amy

Quote of the Day

Don't walk in front of me, I may not follow.Don't walk behind me, I may not lead.Just walk beside me and be my friend.-- Albert Camus

A drink for your health?

When I was looking for a solution I had a lot of people tell me that I should just have a few glasses of wine at night and I would be fine. The thing was every time I tried that I felt terrible.

Actually the alcohol can bring on panic attacks, sometimes terrible ones when the effects wear off. Alcohol depresses the central nervous system and causes fatigue, agitation and anxiety. Consuming too much can lower blood sugar and cause irregular heartbeats leading to increased anxiety.

Personally, I did not like loosing control and did not want to rely on this method. I also don't like strange feelings in my body, it starts my mind racing. So it's a good thing that it did not work for me.

This is actually the worst method of anxiety relief and very dangerous.

Think health! Don't choose alcohol as relief. Limit your intake.

Wishing you peaceful thoughts today,

Amy

Quote of the Day

"Man seeks to escape himself in myth, and does so by any means at his disposal. Drugs, alcohol, or lies. Unable to withdraw into himself, he disguises himself. Lies and inaccuracy give him a few moments of comfort."

Jean Cocteau

Focus..Focus

Where is your focus? Is it on how terrible you are feeling? Maybe that you are stressed and overwhelmed?

Studies show that if we focus on our "healing", then our brain will respond and healing will begin. Positive thinking can cause a chain reaction in our brain causing the release of endorphins and other health inducing chemicals. Negative feelings can cause the release of adrenaline which can suppress the immune response and cause increased panic and anxiety. It's amazing the changes you can feel if you just "fake" the thought for awhile.

I realized the other day that I spend a lot of time mentioning how much time I don't have. I am always running behind & scattered. I decided to try an experiment with myself. Before bed I repeated in my head before I fell asleep "I have lots of extra time everyday" over and over. Funny thing that has happed to me is that the clock actually seems to be going slower & I am able to accomplish everything on my to-do list. I am less stressed.

Try it with the negative talk in your head. What keeps repeating in your head? "I am stressed out", "I don't have the money", "I am always late", "I am not worthy". Replace it with the opposite & keep repeating it. Note the changes you see in your gratitude journal. It will amaze you!

Wishing you peaceful thoughts today,
Amy

Quote of the Day

Work joyfully and peacefully, knowing that right thoughts and right efforts will inevitable bring about right results." James Allen

The Dreaded Panic Attack!

Do you suffer from Panic Attacks? If not you are lucky!

I can remember my first one like it was yesterday. It all started with a normal evening at home. I was actually ahead of my daily schedule and that evening I had given my dog a bath. I was pleased that I had made such head way. I crawled into bed & was watching TV when it felt as if someone had grabbed my heart and pulled & released it like a rubber band. That's when it really got bad for me. The back of my neck became hot, my chest was tight, I was scared out of my mind. My husband suggested that I was having a panic attack. I had never heard of one, much less experienced one. He got a glass of water for me. Meanwhile I felt I was on that edge of passing out, I felt very disconnected. I could not grasp what was happening to me. My arms and legs began to shake uncontrollably, I was so afraid something was wrong I didn't want an ambulance. That would be admitting something was really wrong. I probably should have.

Finally after about an hour all my symptoms had stopped, but I was so terrified I did not sleep for the rest of the night. The next morning my husband had to make the doctor's appointment for me, I couldn't even talk about it without crying. My mom went with me to the doctor's office. They confirmed that I had a panic attack. They did blood work, an EKG & a referral for heart tests. I went and had an ultrasound and wore a heart monitor for 24 hours just to double check that I was OK. After that report was clean I was given a prescription for Zoloft & Xanex. My doctor told me "Good Luck". I was very upset!

That night I sat in a chair looking at the prescriptions terrified. When you have panic and anxiety you are afraid of medicine. You are afraid of any changes in your body. I was also afraid of it changing who I was. I made a promise to myself that it all started for a reason and I was going to be on a mission to find out how to put an end to it.

My panic attacks became more frequent long before they became better. I kept a journal & I tried everything thinking it would trigger them to stop. However, I learned that it is a life change that is necessary. That's what The Hatched Egg is all based upon.

If you are suffering from panic attacks I will tell you they can go away. Maybe not tomorrow, but they will. You just have to make that same commitment that you are willing to do whatever it takes to feel better. This is all about you.

Do you know the steps your panic attacks take? I know them so well. Best advice I was given was to know the pattern and don't be afraid. You almost have to egg them on. Know that you will not die & each one can make you stronger.

My attacks usually consisted of feeling hot, numbness in my arms and legs, tingling in arms and legs, shaking, a tight chest, stomach upset, feeling out of control, feeling like I had gone crazy, disconnected. If you have any strange symptoms and have not been diagnosed with Panic Disorder, please see your doctor immediately to make sure that it is not something more serious. We want you happy & healthy.

Here are some great tips for those times
when you are in the midst of an attack.

· Keep moving (that way the sensations are less) I like to empty the dishwasher or dryer to get my mind off the feelings.

· Eat an apple. Keep plenty in the fridge. This keeps your mind and mouth busy.

· Drink a large glass of water.

· Try to relax· Call a buddy. Find someone sympathetic to your needs that will reassure you that you are ok. They also need to be a good talker. My mom and friend Patrice were good at this. I could call any time of the day & tell them it was an attack and they would know how to handle me.

· Aromatherapy - Use a calming lotion on your arms and legs. Lavender is a great calming scent.

· Know the pattern & flow with it. I know, easier said than done. But after a few you know when they are almost over. When you refuse to show fear, they seem to be less intense.

· I am always here for you. Drop me a note, it's great to know someone knows how you feel.

I am sorry if you are experiencing these episodes, if you are not we are here if you ever do. Just know that you are not alone!

Wishing you peaceful thoughts today,
Amy

Quote of the Day

"The best remedy for those who are afraid, lonely or unhappy is to go outside, somewhere where they can be quiet, alone with the heavens, nature and God. Because only then does one feel that all is as it should be and that God wishes to see people happy, amidst the simple beauty of nature."

Anne Frank

What's your weakest link?

Everyone has some area of their life that is their weakest link. It might be your diet, fitness, organization, stress. A key to improving this area is to nurture it. Like a child that is in need, we just have to throw our arms around that problem.

I will admit, that my diet and fitness has not been what I need it to be. Recently I have spent some time looking at those areas and adjusted them. The accountability of my Daily Healing Journal and the Spark Team have really helped me. My motivation is that if I do not address these areas now I will go back to panic attacks and hiding in my closet. And the sugar just had to go out of the window.

As for the other areas, they are on auto pilot until I get these down and then I will evaluate and work on another area of my life.

Take a look at your daily life and reflect on what you might be able to tweek. Just little shifts such as a better diet or more exercise might make a big difference in how you feel. That just blows my mind that small adjustments can make such a large impact.

Please, Please, Please do not take on too much at once. Small steps, this is a journey to the top of the stairs. You will get there with hard work & focus. And the view will be amazing!

Wishing you peaceful thoughts today,
Amy

* Need help focusing on your challenges? Check out the Egg Bands in our store. They are a great way to stay on track. Right now I am wearing my red & green band.

Quote of the Day

"If a link is broken, the entire chain breaks." Yiddish Proverb

When was the last time?

When was the last time that you
stopped your day to have a cup of tea?

I love the old traditions of "tea time". Our world has become so face paced that we don't seem to take time out any more.

Did you know that studies have shown that tea can lower blood pressure, lower cortisol, speed up metabolism and black tea can speed up recovery from daily stress. I also think there is something very relaxing about drinking tea out of a nice cup and taking my time. In this day and age we are so busy slamming down the coffee on the way from point A to point B. Not a big tea lover? Try putting your favorite beverage in a nice glass or cup. It will make you feel special.

In the evenings I make a pot of green tea in my new flowering tea pot, which I love. I sip this relaxing tea in my special cup while I work on my journal & blog. It helps to wind down my evening & keeps me away from sugar.

Make it part of your day & see what changes it makes for you.

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"There is no trouble so great or grave that cannot be much diminished by a nice cup of tea."
Bernard-Paul Heroux

Adrenal Burnout

Strong Body, Strong Mind!
We need to have a strong core in order to heal our minds. When starting a vitamin regimen remember that one vitamin helps, but it will take 4-6 weeks to really feel the effect. After that stay on your vitamin regimen to keep your body strong.

I was speaking to my nurse friend this last weekend, and she suggested that I do a segment on the adrenal gland. Over the last few days I have poured myself into anything that I can find out about the adrenal gland and a condition called adrenal burnout. My findings became a light bulb moment for me. It's amazing to me that after all of the test I have had no one mentioned anything about adrenals. Tonight's blog is a little lesson on your adrenal gland. It's amazing how this little gland can impact your stress/anxiety and depression.

The Adrenal Gland
Located on top of each of your kidneys, this round gland is approximately 3-4 inches in diameter. This gland is responsible for secreting the hormones adrenalin, noradrenalin. It produces norephinephrine, cortisol, and cortisone, aldosterone, testosterone, progesterone, pregnenelone, DHEA, and estrogens.
Problems from the Adrenal Gland:
· Cushing's Disease
· Addison's Disease
· Adrenal Burnout

For our group I am focusing on Adrenal Burnout, it is the most relative to our condition.Great news is that Adrenal Burnout can be corrected. Now, you can stop worrying.

Symptoms Include:
· Sunken eyes when severe
· Full Eyebrows
· Hair: Dry, Wispy, Sparse on Forearms and lower legs
· Skin: Dry and Thin
· Fluids: Can't hold onto water
· Headaches/Migraines
· Hot or Cold easily
· Cold Hand/Feet
· Emotional: Hyper-reactive
· Allergies
· Sensitivity to medications
· Anxiety
· Depression
· OCD
· Startles easily
· Insomnia
· Loss of concentration

There is a wonderful chart showing all of these symptoms and more at:http://www.drrind.com/scorecardmatrix.asp

Ways to bring your adrenals back
Great news is that everything on our website is what will help them to recover.
· Eat a balanced diet with low glycemic carbs
· Low/No Sugar
· Minimal/No Caffeine
· Exercise Moderate/Interval
· Vitamin Supplements
· Lots of Water
· Relaxation

Look though our site, there is lots of great tips. We are all on the right path to feeling great.

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"When one man, for whatever reason, has the opportunity to lead an extraordinary life, he has no right to keep it to himself." Jacques Yves Cousteau

Water Check

How are we doing with our water?

We should be drinking 1/2 an ounce for every pound we weigh. If you weigh 160 lbs. you should drink 80 oz. per day. I found the best thing is to carry a water bottle around with me all day. If I refill it I use a Sharpie to make a tick mark on the top so I can keep track of how many bottles I have had.

My mom loves to drink her morning juice in a frosted wine glass, maybe drink your water this way with lemon. If I drink it with a straw I can really blast through my water.


The benefits of drinking water are:
Healthy skin · Flushes the Toxins · Keeps you Regular · Regulate Body Temperature · Speed up Metabolism · Reduce Cancer Risk · Lube Joins and Muscles · Improves Energy · Increase Mental and Physical Performance · Keeps you more Alkaline

I have found if I don't drink enough water I bruise, am more anxious, tired, stressed, and have mild muscle spasms.

Drink a glass in the morning when you wake up to help flush the toxins from the night before and it also helps keep you from starting off your day dehydrated. When you are dehydrated blood is actually thicker and has a hard time circulating. This makes it harder for your brain to function properly. You cannot focus, you are fatigued, and worn out.

Our Spark Team is a great way to keep up with your water or write it down in the Daily Healing Journal. I personally use both systems.

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"Take rest; a field that has rested gives a bountiful crop."
Ovid

Living in the Moment!

Are we so busy living in the past or future that we are missing joyous opportunities in our day? How about that negative self-talk is it so loud we can't hear the voices of our children?

We have talked about it before, but it is so important to work on living in the now. Sounds pretty easy, but if you are suffering from anxiety/depression you know just how hard it can be.
I heard a suggestion yesterday to pick a time of the day and make sure you are completely living in that moment. Maybe it's in the morning during your quiet time, or driving in the car. Focus on where you are at that moment, feel all the feelings around you. Try not to think about things you have to do later that day, or worry about the future. This is a learned behavior; learning to focus will take lots of practice. If you make that certain time your "focus" time, it will teach your brain how to block out all of the other messages.

It's amazing all of the little things we could miss everyday because we are unavailable. Two years ago I was not able to sit and work on a puzzle or play a board game. My mind was so busy that I could not focus or sit still that long. I am just now getting back to watching movies. I can't tell you how many movies I missed because I was so lost in my thoughts.

The other day I was telling my Mom that I feel like I missed a few years of my daughter's life, because I was fighting for my own. I was so afraid to move and frightened. Now I cherish every moment I can, I won't get these days back.

Pick your focus time - block everything else out. Be "in" the moment!

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"Concentrate all your thoughts upon the work at hand. The sun's rays do not burn until brought to a focus."

Alexander Graham Bell

Think about what you could be doing!

Did you know that the average person wastes 20 hours per week worrying? Are you average? I'm not! I bet I clocked a lot more than that when things were at their worst for me. That just blows my mind!!

Sit and think about it for a minute, that's a part-time job! All you are getting is a lot of wear and tear on your body. Think about what you could accomplish if you put that aside.

You could...
Write a book
Start a business
Volunteer
Travel
Start a hobby
Make new friends
RELAX!!!!

When those What-ifs & worried thoughts come through, push them away. Turn that busy mind away from the negative thoughts towards something creative and full of purpose.

A mind that has purpose and direction has no time for negative self-talk!

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"The problem of life is to change worry intothinking and anxiety into creative action." Harold B. Walker

Want to See What I Have Been Up To Today?

I have switched to a new daily accountability website for nutrition and exercise.

I am really excited about our new Spark Team at
http://teams.sparkpeople.com/thehatchedegg

Come join our team. You can make your profile public or private. We have team goals & you can keep an eye on what I am up to. I am in this with you all the way!

Join us for daily challenges, and motivation. Keep track of your supplements, water, food, you can even journal.

Make sure you have joined The Hatched Egg Group at the link above so we can all stay connected. This site is also completely free & another great tool!

I will continue to post on the Daily Healing Journal on blogger too.

Click Here to see my page on sparkpeople.com

Cool New Tool!

Today I was contacted by the people at sparkpeople.com about starting a team. I have been jumping around this site all day & it is really a very cool tool.

If you are not familiar with it here is a little overview. Remember - I am new to this too.

Sparkpeople.com is a free website.

You can set up your own profile and make it public or private.

Make sure it is linked with our team site at http://teams.sparkpeople.com/thehatchedegg
You can....
· Track your workouts
· Water
· Nutrition
· Goals
· Supplements
· Post messages
· Write a blog

also
· See what I am up to for the day
· See what other eggs are doing - if their profile is public
· Share recipes
· Share ideas

You just have to check it out. I will be using it thoughout my day. Make sure you check in to see what is new.

I am really excited about this new tool. I think the accountability is wonderful.

Don't get overwhelmed, but make feeling your best your hobby!

I can't wait to see you in our group. Sign in today!

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"We are accountable only to ourselves for what happens to us in our lives." Mildred Newman

I Have a Challenge for You!

I know you have been going through a rough time. Maybe feeling overwhelmed, lost, sad, panicked, stressed. When was the last time you walked around with a smile on your face? I'm sure some days that's the last thing you want to do.

The other day I decided I was going to try it and see how my day went. I walked around with a slight smile on my face. It's so funny people looked at me as if they were wondering why I was so happy. A man at one store told me "Well it sure is nice to see someone smiling so early". I was treated better, and it took my stress off.

So tomorrow walk around with a slight smile and your head held high. See if it makes you feel a little different. You might get a bunch of smiles back, it's contagious. In these tough days we all need an extra smile.

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"A smile is a curve that sets everything straight."
Phyllis Diller

Making the Decision

Lately I have been asked "How did I make the decision to work through my Anxiety" & "How did I get started". These are questions I have been asked often. So I decided that I might as well give you a little insight.

I have always been a nervous worrier. I think it comes from my parents, I see it in them a lot. When I was 31 I had my first Panic attack, a few months later they had escalated to two times a day.

I read an article once that said your body learns to adapt to handling stress. As it learns a new behavior and the stress increases, it will adapt to a new level. I did not want to go further into the Anxiety/Depression/Panic - I had enough!

As you have read on my site, I was afraid of everything. I tried hard not to let anyone know, but even that was getting hard. I tried quitting my job, changing my habits, and joining a church. I ended up going back to work a few months later when I realized that that did not make a difference.

I had a realization one night that I had put myself last in the list. I was not taking care of myself, busy pleasing everyone else and I was paying the price.

I made a commitment to work on taking care of my body with the thought that maybe my mind would follow. I had no plan, just a feeling that I would come out of this stronger than I started. I really believed it!

I started with getting rid of the sugar, caffeine & junk food. I ate more veggies & added in the supplements. I also started on my Gratitude Journal & giving myself 20 minutes at the end of the evening to unwind.

Then my husband suggested in a joking way that I should make my health my hobby. I became focused with my workouts & made a goal to run a 5K 6 months later. I did.

It's all about small changes & goals that add up to freedom. Don't go to fast, but get focused. Where do you want to be in 5 years? Do you want your children to go though the same situation you're in? They notice more than we realize.

I am so proud of you for looking for help. Don't forget that the Daily Healing Journal and Contract for freedom are available for download in the Egg Printables section.

Make that promise to love yourself! It's ok to be at the top of the list. Heal the body & the mind will follow!!!!

I am always available if you have any questions or need a shoulder to lean on. I know how you are feeling!

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"Sometimes it's the smallest decisions
that can change your life forever."
Keri Russell

You Can't Be Afraid to Speak Your Mind

A really big lesson is getting rid of stress is that you can't make everyone happy. Usually the people in our lives who end up unhappy are not unhappy because of the decision we made, but rather that it was not the decision they wanted.

Are you in a relationship that is negative? A friend, your job, a spouse? Take a step back and release the stress that is associated with them. We have to learn to make ourselves happy and we cannot bottle up our feelings.

I have spent way to much time living a passive life just to avoid a confrontation. But in the end I spend a lot of time with built up stress because I am avoiding the inevitable. I am too afraid to tell someone what I think.

I have made a resolution to speak my mind more often and not to keep it built up inside. You know, it is really a freeing feeling, but I have a lot of work ahead.

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"Inward calm cannot be maintained unless physical strength is constantly and intelligently replenished." Buddha

Do you know your Limits?

As you go along your journey I really want you to keep one thing in mind, know your limits. Especially as you begin to feel better - you don't need to jump out of an airplane to prove you are letting go of fear.

I like to challenge myself a little everyday, but remember this is a long flight of stairs. Everyday you will see little changes, but don't run up the stairs too fast. This is changing our life, we want to do it right.

Just keep moving, think of how we will all celebrate when you are "Free".

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"The limits of the possible can only be defined by going beyond them into the impossible." Arthur C. Clarke

Are you using the Daily Healing Journal?

It's really amazing how food, exercise, and stress management can really change the way you feel. I started a healing journal during my journey.

As you go though your day simply jot all the things you eat, supplements taken, sleep, exercise and feelings. As you go back though your journal you can see a relation to certain things affecting the way you felt.

I have set up a daily healing journal that is yours to download and print. I am working on small bound ones to carry in your purse. I am working out the details with my printer. I will only bring them to you if they are quality & a value.

I know that would help me keep track better, if I could always have it with me. If you ever have ideas for tools or subjects for our site, please send me a note.

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"Whether I shall turn out to be the hero of my own life, or whether that station will be held by anybody else, these pages must show."- Charles Dickens, David Copperfield

Be A List Maker

Have you ever been around organized people? Do you notice that they all carry lists?

Lists are a great way to feel accomplishment throughout your day. It's also a great way to stay focused and stress free.

If you are a follower of Flylady you know that she helps keep you on track by the control journal. That works great when I am at home, but it's the daily tasks that I needed to sort out. It's the daily chaos that changes everyday.

I have found that when I sit in the morning and make a list I feel like I can handle the day. It also makes me feel really good when I can cross the items off. I feel like I am in control. It's amazing how a list can help you focus on the task at hand & not jump ahead.

Try making a list when you wake up in the morning. See how it can change your day.

I have found that a small bright notepad works great for me. I worked a special deal for notepads for us. If you are in need, check them out in the egg store. I will get them out to you right away.

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"Organizing is what you do before you do something, so that when you do it, it is not all mixed up." A. A. Milne

How is your Support System?

As you know feeling anxious & overwhelmed is a lonely road. I think it's hard to realize that a lot of people have no idea how your feeling. At times you are so scared that all you need is someone to tell you it's ok, you're not loosing your mind. A kind voice in a sea of loud thoughts.

Tonight I am struggling with my own daughter's thoughts. She is 10 and having fear of death. Don't know what triggered it, but trying to teach her how to let those scarry thoughts pass by. At what age do we really start having those fears & thoughts? She has lost a few grandparents in the past few years, but this is all new. I don't want her to let fear control her like I did, too scared to move.

How are the people around you? Are they supportive, or do they belittle you? Try to find a friend that will lift you up when you are down. Can't find one? I am always here for you & you can surly find a new supportive friend in our forum that knows exactly how you feel. I hope you will feel free to share your thoughts, that is the only way to push through.

Come by, post a note. Great news is that you do not have to post your real name or email if you feel uncomfortable. We will not judge you, we just want to meet you right where you are.

You are stronger than you think you are! We are all here if you need a helping hand.


Wishing you peaceful thoughts today,
Amy

Twitter Moms: The Influential Moms Network

Looking Toward the New Year!

15. Choose to be Happy!

Happy New Year!!! As we look at the new year we need to focus on a few things if we really want to heal this next year. Get ready to leave the panic and anxiety behind!
Don't get overwhelmed - Don't work on everything at once these are only things to keep in the back of your mind! One Step at a Time.


Wake Up With A Smile!



Each morning when you wake up do you smile and think about how great the day will be, or dread everything ahead of you.

It's really amazing how much better you can handle the day if you wake up thankful for the new day & optimistic for the day's challenges.

Tomorrow morning open your eyes and say "Thank You". As you get dressed for the day try to smile just a little bit, even if you don't feel like it. It can make a huge difference.

Want to feel better? Commit to starting your day with a smile! Download the Daily Healing Journal in the Egg Printables to help you keep you on track.

Wishing you peaceful thoughts today,
Amy

Quote of the Day
"A happy person is not a person in a certain set of circumstances, but rather a person with a certain set of attitudes." Hugh Downs

Looking Toward the New Year!

14. Move Outside of the Box

Happy New Year!!! As we look at the new year we need to focus on a few things if we really want to heal this next year. Get ready to leave the panic and anxiety behind! Don't get overwhelmed - Don't work on everything at once these are only things to keep in the back of your mind! One Step at a Time.

You Can't Hide in Your Closet Forever!
Many times I have thought of how scary it is to drive. It's not me that I worry about, it's everyone else. I have also been afraid of long car trips, and flights. If I really acted upon these feelings I would probably never leave the safety of my closet.

Those feelings of great fear can just overwhelm you. Funny thing is if you don't give them the energy and you go against them then eventually they go away.

Yesterday, I was telling my husband that I have not been on a flight in eight years. Once my anxiety really took hold of me I have not gone anywhere. It's not really the flight that scares me anymore, but the fear of the panic. I am so worried that I am panic/anxiety free, that it would trigger it. I don't really think it will, but those voices are pretty loud. I would be the lady who goes "crazy" on the flight and you would see me dragged off the airplane on the news. His response was "how small was I going to make my life?"

It really made me think of all of the things I am afraid to try, just because of fear. A big goal for me this year is to step out of my little box and enjoy life. How big is your "box"? We can get there one baby step at a time!

Want to feel better? Commit to opening your world? Download the Daily Healing Journal in the Egg Printables to help you keep you on track.

Wishing you peaceful thoughts today,
Amy

Quote of the Day

"The only thing we have to fear is fear it'self - nameless, unreasoning, unjustified, terror which paralyzes needed efforts to convert retreat into advance."---- FDR

Looking Toward the New Year!

13. Take Care of Yourself
Happy New Year!!! As we look at the new year we need to focus on a few things if we really want to heal this next year. Get ready to leave the panic and anxiety behind!
Don't get overwhelmed - Don't work on everything at once these are only things to keep in the back of your mind! One Step at a Time.

Take Good Care of Yourself!
Are you busy taking care of everyone else in your life? When do you find the time to take care of yourself?

Make sure that everyday you are taking time to relax and work on your breathing. You should also be pampering yourself on a regular basis.

This does not have to mean that you go out and spend lots of money at the Spa, although that would be a lot of fun! You can find lots of things to pamper yourself without the hefty price tag.

· Create a Home "Spa" - dig all of those beauty treatments out of the cabinet. Schedule this as your time. No interruptions. I love to do this on Sunday Night - great way to start the work week.

· Drink tea or coffee out of real china. Keep your eye out at estate sales or antique stores for the perfect coffee cup. There is something soothing about drinking out of a fancy cup, makes you feel like royalty. My mom's favorite pamper treat is to have orange juice in a chilled wine glass with her breakfast.

· Schedule time to read a good book. Find a great healing book, romance novel or devotional. No murder mysteries allowed.

· Create a peaceful area. I am working on creating a Zen garden where I can go and "just be".

· Take a "mental" health day off. No work, no responsibilities. I like to go to the gym & sit in the hot tub. I also schedule a hair cut on this day & treat myself to my favorite lunch. I enjoy spending the day all by myself, I make sure everyone has plans. Try this at least twice a year.

Can you think of some other great ideas? Stop by the forum and share them with us!

Want to feel better? Commit to taking care of yourself, who else will? Download the Daily Healing Journal in the Egg Printables to help you keep you on track.

Wishing you peaceful thoughts today,
Amy

Quote of the Day


Baby Chick

(Aileen Fisher)

Peck Peck Peck

on the warm brown egg.

OUT comes a neck.

OUT comes a leg.

How does a chick

who's not been about,

discover the trick

of how to get out?

Looking Toward the New Year!

12. Faith
Happy New Year!!! As we look at the new year we need to focus on a few things if we really want to heal this next year. Get ready to leave the panic and anxiety behind!
Don't get overwhelmed - Don't work on everything at once these are only things to keep in the back of your mind! One Step at a Time.

Gotta Have Faith!
No matter what you believe or follow you have to have some sort of faith. I truly believe that when you are going through these rough spots of life you really need to surround yourself with supportive people, and deepen your faith.

At one point in my healing I was so alone. I felt no one had ever gone through what I had, felt as I did, or really be able to help me. I did feel as if there was a trigger to make me feel better. I never realized that it was a whole flight of stairs.

I often looked for that trigger - maybe this book, I'll paint the walls, quit my job, get new friends, stop seeing my friends, hide out, go to church. For me one Sunday I was flipping through the channels and I came across Joel Osteen here in Houston at the Lakewood Church. It's a huge church with a large following. I kept it on the station and he seemed to be talking to me. He was really letting me know that all was not lost and I could come out on top. Every week I became obsessed with this program, I was in such need. I was completely broken.

I had a long talk with my family and decided that we needed to start regularly attending a local church. I was sure that they would hit the trigger and I would be "all better". I do remember sitting in church the first six months just bawling. I am sure everyone thought I was nuts. I was just so weak. I don't think that trigger ever went off only because I started attending church, but I do know that it instilled hope for me. Hope that I was not alone in my daily walk, and that it would all be okay.

How is your faith? Do you think you could hand over your troubles to a higher power? Remember it's a staircase, small steps!!!

Want to feel better? Commit to faith. Download the Daily Healing Journal in the Egg Printables to help you keep you on track.

Wishing you peaceful thoughts today,
Amy

Quote of the Day

"When you have come to the edge Of all light that you know And are about to drop off into the darkness Of the unknown, Faith is knowing One of two things will happen: There will be something solid to stand on or You will be taught to fly" Patrick Overton

Looking Toward the New Year!

11. Bedtime

Happy New Year!!! As we look at the new year we need to focus on a few things if we really want to heal this next year. Get ready to leave the panic and anxiety behind!
Don't get overwhelmed - Don't work on everything at once these are only things to keep in the back of your mind! One Step at a Time.

How is your bedtime habit?
Think about the hour before you go to bed. Are you racing around, trying to finish everything? Already stressing about tomorrow? Or do you have a ritual of calming events to get you ready for a peaceful night's sleep?

I tended to have panic attacks right around bedtime. For years this was a dreaded time for me. I tried everything to change the way I felt in my bedroom. Painted, moved furniture, decluttered. I was sure one day something would "click" and I would feel better.

Finally I developed my bedtime ritual. I still do this the same way every night. Remember no panic or anxiety - I don't want to chance it.

My ritual consists of:

No caffeine & sugar 3-4 hours before bed.

Make sure I am prepared for tomorrow, keeps me from stressing as I go to sleep.

Check all of the doors (peace of mind).

Take a long warm shower/bath and use lavender lotion (If I don't shower before bed I don't seem to have that relaxation feel).

Get a glass of water (If I feel anxious, lots of water seems to help me).

Make sure my room is straight and clutter free (reduces visual anxiety).

I saved my money and bought cozy sheets and fluffy pillows (makes me feel happy & cozy).

I sleep with a body pillow - keeps my chest from caving in when I sleep on my side. I am able to practice my breathing as I fall asleep. It is also soft and fuzzy & helps with touch if I need to change my focus.

Watch a funny show on TV. (most of the time I fall asleep with the TV on captions - it helps keep my mind busy reading the captions as I fall asleep. Too busy for the What Ifs to enter).

If anxious feeling come, I use some more lotion to help with aromatherapy & it calms me down.

All of this tells my mind it's time to shut down. If I know I am feeling anxious I take L-5HTP before bed. Do not take it if on medication for anxiety & depression. Check with your doctor - it is a Seretonin booster.

Work with your bedtime routine and find what works to calm you down. Doesn't have to cost a penny, but could have priceless effects. Let us know what you find works for you!

Want to feel better? Commit to sleeping. Download the Daily Healing Journal in the Egg Printables to help you keep you on track.

Wishing you peaceful thoughts today,
Amy

Quote of the Day

"The worst thing in the world is to try to sleep and not to."
F. Scott Fitzgerald

Looking Toward the New Year

10. Less Stress!
Happy New Year!!! As we look at the new year we need to focus on a few things if we really want to heal this next year. Get ready to leave the panic and anxiety behind!
Don't get overwhelmed - Don't work on everything at once these are only things to keep in the back of your mind! One Step at a Time.

I found that going through my day with my pants on fire was not helpful to easing the anxiety & depression in my life. Funny thing is that I really like control and routines in my life. Here are a few things that you can implement into your daily life to ease the stress. Just think you might even have some free time to kick up your heels.

Get Organized
What is worse than not being able to find your keys and you are all ready late for work? Then add that the car is on empty, you forgot the kid's lunch, your cell phone is dead...it's going to be one of those days. Ease that daily stress by getting it together. A little planning and your day can run pretty smooth.

One morning after having one of those days I came across a website called Flylady. She helps show you how to develop a routine and a system to get everything done, and clear the clutter from your life. If you are struggling, this is a great place to get started.

I have found that if my bedroom is not a clutter free area, then I feel more anxious. My bedroom used to be the catch all from the family & stacked with clean laundry ready to be delivered. It was also painted red. When I was desperate to find something that would stop the panic attacks I painted my room a calming green, and I am so happy I did. Now I keep my room clutter free and it is my haven at night after a hard day. I am able to sit and not be stressed by all of the junk around me. It really is a place that makes me happy. What word would describe your bedroom?

Get on a Budget & a Plan
Life happens and we all need to prepared to take care of the little things. Are you not sleeping at night because of overdrafts at the bank? When was the last time you created a budget and a plan?

What if you knew where every dollar was going every month & that all of your bills would be paid? No overspending, no late fees, no collection calls. Would take excess stress out of that area.

My family has been helped greatly by following the Dave Ramsey Plan. You can check his site out at www.daveramsey.com. He has a three hour radio show 5 days a week to help keep you on track.

If we can reduce the stress is a few areas we can really focus on becoming the best. What if every day was a good day? What if every day was happy & stress free? What a great vision that is! Want to feel better? Commit to less stress. Download the Daily Healing Journal in the Egg Printables to help you keep you on track.

Wishing you peaceful thoughts today,

Amy

Quote of the Day

"If you want to build a ship, don't herd people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea."

Antoine de Saint-Exupery

Looking Toward the New Year!

9. The Sky is Falling!
Happy New Year!!! As we look at the new year we need to focus on a few things if we really want to heal this next year. Get ready to leave the panic and anxiety behind!
Don't get overwhelmed - Don't work on everything at once these are only things to keep in the back of your mind! One Step at a Time.

No News, Is Good News!
In this information age we are bombarded by the daily news. Whether it's a drunken celebrity, global warming or a drug bust it just seems all around us.It took a hard look at my daily life to realize that I had to be cautious but not on the look out for a careening car, kidnapper, or runaway train. A 30 minute segment on the nightly news will have you thinking that these are all around you. Not to mention the hottest new disease, which by the way you have all the symptoms. Add an hour of CSI and that sounds like a panic attack just lurking in the wings.

Now maybe your thinking that you can handle all of this information streaming at you 24/7. I personally just can't handle it. It really messes with my head.I have found the best way to combat all the information is I give myself 2 minutes to read the headlines on CNN a day. I don't open sad stories or really gross ones. If I need to know world events I only allow myself to skim the article. No sad You Tube videos about illness, or disaster stories. I like to find a website that will inspire happy, creative thoughts.Take a break, turn on a classic TV show & laugh for a half hour. You'll feel so much better.

Want to feel better? Commit to happiness & peace. Download the Daily Healing Journal in the Egg Printables to help you keep you on track.

Wishing you peaceful thoughts today,
Amy

Quote of the Day

"We live in the midst of alarms; anxiety beclouds the future; we expect some new disaster with each newspaper we read."Abraham Lincoln

Looking Toward the New Year!

8. Are You in the Moment?
Happy New Year!!! As we look at the new year we need to focus on a few things if we really want to heal this next year. Get ready to leave the panic and anxiety behind!
Don't get overwhelmed - Don't work on everything at once these are only things to keep in the back of your mind! One Step at a Time.

Live for Today?
Remember being a child? All you cared about was what was going to happen today. When did that all switch?

Along with Stress/Anxiety/ Panic and Depression the what ifs creep in. What if I loose my job, What if my spouse leaves me, What if I get sick? It seems to be a never ending cycle.

When was the last time you lived in the moment? During the height of my anxiety I was so consumed with what could happen that I missed out on a lot of precious moments. I didn't laugh, I wasn't any fun. I was truly consumed. It makes me want to cry just thinking about it.

Over the next few days write yourself a note, carry it in your wallet, put it on your desk, write it in your healing journal. "I am living for right now!" When those voices creep in "What if you loose your job?", "What if that Freckle is Skin Cancer?", "What's that pain?". Take a deep breath and tell yourself "I am ok today, I am ok right now". Don't worry about it until you have something to worry about!!!!

Learning to handle problems as they come is a hard thing to do. I always felt that if I made up all of these scarry thoughts in my head I would be prepared when something bad happened. How silly is that? But when a crisis happens, I am not prepared for it - but I can manage it.

Live like a child!!! Optimistic, With Laughter, With Peace!!!

Want to feel better? Commit to happiness & peace. Download the Daily Healing Journal in the Egg Printables to help you keep you on track.

Wishing you peaceful thoughts today,
Amy

Quote of the Day

"With the past, I have nothing to do; nor with the future.
I live now." ~Ralph Waldo Emerson

Want to See What I Have
Been Up To Today?

Check out my Daily Healing Journal On-Line. This will keep me accountable to YOU!
You can find it at www.eggdailyjournal.blogspot.com

Want to set up your own? Go to www.blogger.com to set-up your free account. Send the link to me & I would love to see what you are up too. If it's OK with you we can start a list of everyone's Daily Journal Pages. We can all keep tabs on each other!

Looking Toward the New Year!

8. Can You See It?
Happy New Year!!! As we look at the new year we need to focus on a few things if we really want to heal this next year. Get ready to leave the panic and anxiety behind!
Don't get overwhelmed - Don't work on everything at once these are only things to keep in the back of your mind! One Step at a Time.

Visualize!!!!
Have you ever been to a psychic? Have they told you something that is about to happen, then it does? How about thinking of a friend that you haven't seen in years and within a day the phone rings, and it's them. Could be the law of attraction.

One of my favorite books is The Secret. It details the law of attraction - think it & it will become reality. I truly believe that our mind is so much more powerful than we realize.

I can remember talking to my husband about a job or a house and telling him that it would happen because I could see it. A few weeks ago we were at a Christmas Casino Night & we were trying to be silly about getting rid of our play money. I sad let's play The Law of Attraction. We placed our fake $3,000 on the roulette table on a single number & laughed. I saw the ball falling into the number in my head...guess what it did! We won a fake $45,000. We were laughing like crazy. Too bad I wasn't in Vegas!!

My point is if you see yourself as a happy person, as an organized person, as a controlled person you will be. If you picture yourself a mess, you always will be.
Now, there are a few ways you can Visualize. I personally use most of them.

1. You can create a visualization board. I have a small bulletin board next to my desk with images of what I want to achieve. A fit person, a smiling face, a relaxed woman, dollar bills, my family....

2. You can also paste your images on cardstock & place in the front of the binder with your Daily Healing Journal Pages.

3. Make a list of what kind of person you want to be. Trick is to see yourself today as this person even if you are not there yet. We are programming our brains. You can put this list on Your Daily Healing Journal, or in your Gratitude Journal - but write it out everyday!

3. Some nights when I am having a hard time sleeping I close my eyes and picture myself as I want to be. What I want to be doing, what I drive, etc. This helps me relax.

4. I was contacted by a company that has an online visualization board. They are offering two free weeks with their software & after that it's pretty reasonable. I have not tried this one yet, but you can take a look if that would be better. It looks pretty neat though!
Their address is:
http://www.visioningyourworld.com/

You need to see this list everyday! You can even sneak pictures in your wallet to keep you on track.

My Mom really believes in her whole heart of the Law of Attraction. She was going to buy a car and she is a single woman and was having problems at the Dealership getting the car she wanted. She went everyday for 30 days and sat in the car she wanted. Most days she did not talk to anyone, she just sat in the car and imagined herself driving that car. They told her it was impossible to get that car for the price she wanted and so on. At the end of the 30 days it all worked itself out & she is driving that car today. And it was not the Dealership giving in in any way, just all worked out. She told me, I knew that car was mine...I could see it.

If you see your life panic free & anxiety free so be it!!!! Keep me posted on how this is working for you. I have started a forum thread...let us know your thoughts! I can't wait to hear what you Attract!!

Want to feel better? Commit to happiness & peace. Download the Daily Healing Journal in the Egg Printables to help you keep you on track.

Wishing you peaceful thoughts today,
Amy

Quote of the Day

"Imagination is everything. It is the preview of life's comingattractions." Albert Einstein

Looking Toward the New Year!

7. Move More
Happy New Year!!! As we look at the new year we need to focus on a few things if we really want to heal this next year. Get ready to leave the panic and anxiety behind!
Don't get overwhelmed - Don't work on everything at once these are only things to keep in the back of your mind! One Step at a Time.

Add More Movement into Your Day!
I never thought of myself as an active person. Truth is I was far from it. But when I was at my lowest point and my Doctor told me that exercise might help I was inspired. Actually that was the prescription she wrote for me - Eat like the healthiest person & exercise like crazy.

I started small, but it became a family mission to get healthy. My family joined a gym that week & I began my fitness journey. I soon realized that armed with an MP3 player & some alone time that it really helped give me a release in my day. I also realized that I am much stronger than I ever thought I was. That's very empowering!

Working out at home just does not work for me. I think that I have every DVD & fitness gear that has been made. It never fails that I am interrupted 20 times or the dishes are calling my name from the kitchen. I can think of all the things I should be doing. Put me in a gym and it is my personal escape.

I think something that really helped was sitting down and deciding where I wanted to be with my fitness, and knowing that it would change the way I feel on the inside. If this is possibly a chemical issue I was suffering from, maybe I could change it. That year I made a plan to run a 5K and I accomplished that.

This year my husband gave me 2 entry fees to the Livestrong 5K in Austin on October 24th. I am really excited about this one. I have focused on strength training this year & cut back on the running portion. But now I have a goal to finish this run. It gives me great focus.

Here is a funny story...I photoshopped myself on a "fit" body to remind me of what I could achieve. I have printed it out & placed it on my vision board. I look at it everyday & it reminds me that I want to be healthy and fit. I will never look like this, but it's kinda fun to imagine that I could achieve this.

Here's "my" image......

I have to say that the exercise has really helped reduce those nasty feelings. Think about having a panic attack - all you want to do is move. The more you move the better you feel. It's moving those chemicals around, bringing in more oxygen and releiving the tension. If we do that before the attack/feelings arrive, maybe they never will!

Other benefits of exercise are:

· Several studies have conclusively shown that regular exercise has a "tranquilizer effect" that decreases anxiety.

· Vigorous Exercise will ease the symptoms and severity of Anxiety.

· Will help bring back adrenal function.

Want to feel better? Commit to strengthen your body. Download the Daily Healing Journal in the Egg Printables to help you keep you on track.

Wishing you peaceful thoughts today,
Amy

Quote of the Day

"Movement is a medicine for creating change in a person's physical,
emotional, and mental states." Carol Welch

Looking Toward the New Year!

6. Sugar And Caffeine


Happy New Year!!! As we look at the new year we need to focus on a few things if we really want to heal this next year. Get ready to leave the panic and anxiety behind!
Don't get overwhelmed - Don't work on everything at once these are only things to keep in the back of your mind! One Step at a Time.

You have to try and limit the Sugar and Caffeine!
Here are some interesting facts about Sugar and Caffeine. Might help you plan to limit your intake.

· Studies show that people who have Anxiety/Panic Disorder are more sensitive to Caffeine. In turn this can give them the anxious feelings more often. Heart Palpitations, nervousness, restlessness, and fear.

· Five out of six people in one study were cured by simply giving up coffee.
(This was not a factor for me - I can still have caffeine in a small amount. 1 cup per day)

· Sugar has been known to cause panic attacks more frequently in people prone to anxiety & panic attacks.

· Simple Carbohydrates (Pasta, rice, potatoes) convert to sugar possibly making you more prone to Panic Attacks.

· Alcohol stimulates the stress hormones. These stress hormones continue to be elevated through the next day.

· Vitamin C has shown promising results in lowering the Stress Hormones.

Make sure you are following how you feel with the Daily Healing Journal. It's a great place to find out how food is affecting how you feel.

Want to feel better? Commit to feeding your body what it needs. Download the Daily Healing Journal in the Egg Printables to help you keep you on track.

Wishing you peaceful thoughts today,
Amy

Quote of the Day

"In order to change we must be sick and tired of being sick and tired." Author Unknown