THE TOTAL MIND BODY RESET – STOP ANXIETY NOW –
A Healing Guide so you can live the life you want with joy and vitality – I hope you are here because you have made a conscious decision to take control of your life now and the limits that anxiety has placed on you. 

This guide provides you with all the proven practices that are easy to follow so you can be free to live without anxiety by taking this positive step now.  

Love Living Naturally – Freedom from Anxiety – Yes you can do it with this simple and effective plan- the sooner you start the sooner you’ll love just being you! Joyful, loving and full of fun and laughter. Free to live your life how you want to live it. Including The Number 1 step that will insight well-being for mind and body. This change can begin now and your will feel the positive effects.

Just keep in mind the reason you have chosen to take action because your life will be so much more joyous, maybe its because you just want to be able meet your friends without having a meltdown, be able to have a job that is more fulfilling but your anxiety holds you back. Maybe it's as simple as walking down the road without feeling judged.  Write down your reason for overcoming your anxiety whatever it is read it everyday-this is your goal- Your personal reason for taking these steps that will change your life for the better.
Anxiety of arises from fear or sometimes a negative experience- fear that it might happen again. These fears can overwhelm us and whatever they are, fear being judged, not feeling we can accomplish a task, fear that something may happen to us or hurt us. This comes from focusing on the worst case scenario. But what if your mindset was that of a person who loved meeting new people because they can bring fun and joy to our lives. empowering ourselves with Self belief- that we can learn something new to enhance our lives because our mind doesn't scramble when someone explains something. Or being fearful of travelling because we might be late, get lost or we might not like the food when in reality if we plan our journey and are open to new tastes that are enjoyable then our reality becomes exciting rather than the opposite. There are certain nutrients our brain needs to function rationally and practices that enable us to rise above and lead a happy and fulfilling life, let me show you how.

Over the years during my practice, through my studies and qualifications I have honed the 4 pillars you need to feel well. Often practitioners believe there is only one method to treat anxiety but for this daily plan there has to be balance within life.  I have seen this work time and time again. Some people can do this on their own, some people need a guide and you’re welcome to call me if you feel you need personalized guidance 0870990970. There isn’t ONE magic method to reset the mind and body, but FOUR that will heal and all are vital to healing all aspects of your mind and body.

1. A healthy way of eating that soothes and heals your body and this means cutting out a lot of the foods many people in this country eat every day. There are several reasons for this and fortunately there is a lot of information to back this up. Your mind and body needs nutrients to make the feel-good balanced hormones. Because no doubt if you are here ITS WHAT YOU ARE EATING IS ONE OF THE PRIMARY CAUSES. It has now been proven that there is a gut-brain connection. Unless your digestion is healthy then there is disbyosis. If you eat wheat, (bread, cereals, pasta) sugar, homogenized milk and processed foods then you will have a compromised digestive system. The healing of your Digestive System is non-negotiable. And it’s a natural diet that heals your gut, plant based and organic meat and fish full of the vitamins your mind needs for calmness. Cooking healthy food is a therapy in itself a time to open your senses of taste and aromas. It’s about caring what goes into your body and nurturing your family to optimum health.
2. Breathing Correctly. Sounds simple and everyone knows they breathe- but again it’s been proven that shallow breathing, erratic breathing and mouth breathing cause a faster heart beat, agitation and unwarranted stress. When you breathe correctly as a child under 5 years old naturally does then you will calm your brain and soothe anxiety immediately.

  3.Movement- Our bodies were made to move, not so many years ago we walked or cycled everyday, going to the shops to meet friends or just to go for a walk nowadays so many people are on their screen or not connecting and cultivating their energy in a way that activates positive energy. It’s so important to find a way of moving that you love to do and eventually you’ll find this path- it could be as simple as dancing, or walking in nature but I will show you the particular set of movements will put you on your path because they energize you and give you a positive mind/body mindset

4.SELF LOVE! As you can see this whole protocol is about finding kindness towards yourself. Spending the time to do the things that bring happiness.
And also accepting that some-days it’s harder to feel joy and that’s OK too but cultivating the energy to bring that passion back to your heart on the days when it’s harder to smile or engage with others. Sadness and anxiety can pass in a moment and that’s the time to make sure you follow the plan, move your body and do something that brings that joy right back to you.
 
Gratitude for what we have is powerful. It brings us back to our reality. If you have shelter, if you have enough food and are safe you then have a basis to take back control of your health and well being. This is your responsibility - have the faith that you can do this because this plan not only frees you from anxiety but resets the way you mind processes negative thoughts and builds resillience to cope with life and that’s the difference we see in others we know, those who can smile and overcome whatever life throws at them and others who feel negative whatever life gives them. It’s your reaction to the stresses of life and no-one can avoid that- it’s the way you deal with them in your thought process. Sometimes if you live in a family where everyone is stressed and anxious it becomes normal. It's not normal, I promise you- joy, peace and contentment are 'normal' states of human existence.
 
If you need support, or feel overwhelmed then you’re welcome to contact me to discuss a detailed plan- sometimes extra nutritional support is required if you are on high dose medication or your anxiety has been part of your life for many years. With my experience I’ve learned that most people on medication are still not able to lead the calm and happy life they believed the medication would bring them.
 
This plan works with your medication, to optimize its effects and to enable you to just feel better. And isn’t that what we all strive for – contentment and peace!
 
 Do you want to feel better naturally, more vitality and joy within your life. Even if you’re taking medication you can live in a more positive and vital way. If you are looking at this and you have depression and anxiety too and feel that this is beyond you. Take a deep breath because you have the power to do it and be free to live life and loving it. This plan also heals depression but I would advise you to take extra B vitamins including Niacin and B Complex. A consultation would enable me to exact the dosage, but you could follow the daily dosage on the vitamin package and adjust it till you feel more vitality. A body depleted of vitamins can just not function as it should. Post Partum Depression is often caused by a depletion of vitamins from the mother to her baby as does years of living on a processed food diet.

You can ask a parent, a brother, a sister to help get you started, to care for you during this journey of recovery. If you are reading this and you are a husband, wife, lover, a relation or just a really good friend who cares then you can show this plan to them or instigate it for them if they truly feel they are ready to move into joyful living.

This is a gentle reminder you can choose to take the path to positivity- it’s there all around you, if you want to see it. I can show you how. I’ve been n the depths of despair at times of my life and now I guide others to find peace, love and joy for themselves.

Remember you are perfect as you are, Its the stress, anxiety and negative energy of the others or the world that has given you this non natural state. And a lack of nutrients has depleted your coping mechanism.

Everything in this plan is a part that completes the wholeness of the circle of love of life and yourself.
​
The diet plan provides you with nutrients your brain needs to find peace, calm and the reason to believe in yourself, you can lead a life of joy of love.

The Breathwork is a vital key that calm soothes.

The gentle movements release feel-good endorphins that give you the happy vibe.

It’s best to start NOW! I suggest that you take a deep breath, clear out your cupboards of all the foods that are causing anxiety and stress on your digestive system, causing distress. If your family doesn’t support this new eating plan you must take the time to do it for yourself.

IT’S VITAL TO BREAK THE HABITS AROUND FOOD JUST BECAUSE YOU HAVE ALWAYS EATEN BREAD, BISCUITS, PASTA ETC.. IT’S NOW TIME TO CHANGE THE FOOD HABITS THAT HAVE CAUSED YOUR ANXIETY OR DEPRESSION! Love yourself enough now to move out of the circle of anxiety or procrastination. You have the power do this!

Only use your mobile phone for calling or texting your friends/family.

Remove all technology from your bedroom NO MOBILE, TV, TECHNOLOGY.
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Remove all synthetic scents from your home, candles, Fabreeze, room sprays and plug ins.  It’s also best to use essential oils to scent your home and bedroom. Check out Dr Axe for natural body products and https://vibrantblueoils.com/
I can support you if you need further guidance 0870990970.

​Day 1- clear out your kitchen of all the foods below. It will be interesting to find your local organic store and you’ll find the staff very helpful if you’re unsure of anything.

Looking up new recipes for the daily menus (websites at the bottom of the page) will be purposeful and inspire you, cooking is about experimentation, it’s fun to learn new ways of cooking, the world is amazing. For example the mediteranean style of cooking is very healthy and tasty. Fresh foods zing on the tongue.

White or processed foods are often heavy and rely on unhealthy fats and sugars for taste, most are anti-nutrients and energy sapping. At the end of the guide are some useful websites that have healthy recipes and advice for Natural Living.
Cook only with organic coconut oil, organic butter, grass fed/organic beef dripping, organic avocado oil. NO VEGETABLE OILS they are highly processed and grown in poor quality soil GMO and full of pesticides which are toxic.
Foods/ingredients to avoid and stop eating immediately include:

• NO Grains, especially those containing gluten (wheat, rye and barley) .
• NO bread
• NO Processed foods- e.g store bought and takeaway food, ready- made sandwiches and wraps, biscuits, cakes, crisps etc
• NO GMOs foods (GMO and hybridized foods tend to be the highest in lectins since they have been modified to fight off insects) These are the non organic foods that you would find in a usual supermarket.
• NO FIZZY DRINKS – E.G COKE, COKE ZERO, DIET COKE, FANTA, RED BULL E.G – THESE  ARE THE LEADING CAUSE OF ANXIETY AND SLEEPLESSNESS!
• NO Refined oils e.g sunflower oil, vegetable oil etc
• NO Processed foods made with synthetic food additives
• NO Conventional dairy products- E.G processed yogurt with added fruit and sugar, no milk – RAW MILK IS PERFECT if it suits you.
• Heavy alcohol use. The occasional one glass of red wine with dinner aids digestion and that's fine say at weekends.
• This is crucial to start you'll be amble to reintroduce some of the more healthy versions of the foods you ate.

 
 Diet Sample Menu - All Organic is important
If some berries cannot be bought organic then wash thoroughly,
Based on the recommendations, here is what a few days of meals might look like when following an anti anxiety diet plan: Please note if you’re having meat twice a day then just have a half portion at each meal. It’s easier on your digestion.
This is a diet and life plan that is designed to heal, listen to your body even after one day you may feel a transformation. After about 4-6 months you will as if this is what life is supposed to be like, naturally good – then you can apply the 80/20 rule. 80% of your diet is organic and healthy then having  cheat day with friends, bread cake, a lasagna or pizza is OK, and you can reintroduce bread once a week and milk,  just be guided by how you feel. I cannot tolerate wheat, it hangs in my stomach and stops me from feeling comfortable enough to sleep and that is enough to put me off eating bread or cake.
 
Day #1 Make jamu everyday it’s a healing drink.  Drink 3 large glasses of pure water, buy a filter jug if its tap water- this is important.
Chewing your food to a pulp is vital to slow your eating down this breaks down your food so it’s easier to digest otherwise undigested food clogs up you intestines and
https://downshiftology.com/recipes/jamu-juice-turmeric-ginger-drink/  look on the website for smoothies you will like to drink. Look out for the cacao collagen smoothie- DELISH!
           Breakfast: delicious fruit smoothie – organic natural yogurt, strawberries or                  blueberries and organic coconut milk, ½ avocado.

• Mid morning – or with breakfast organic cacao made with coconut milk and raw organic honey to taste. ( Cacao is pure unprocessed chocolate unlike the chocolate bars you buy this if full of B vitamins, magnesium and iron all the nutrients you need for a healthy brain) And SCRUMMY!
• Lunch: salad topped (e.g Lettuce, avocado, cucumber, apple, spring onion, mozzarella cheese dressed with Himalayan pink salt ground pepper , olive oil, balsamic vinegar and maple syrup) sliced grass-fed steak and cooked or fermented veggies
• Dinner: stir-fry made with mixed veggies( e.g broccoli, green beans, cabbage, carrots red peppers cooked in butter only organic butter or kerrygold) and protein (eg. Organic chicken of fish) of your choice

Day #2

• Breakfast: yogurt parfait made with plain yogurt, chia seeds and berries
• Mid morning – or with breakfast organic cacao made with coconut milk and raw organic honey to taste
• Snack; 5 Cashew nuts
• Lunch: cooked fish, such as salmon,( sauteed in butter, salt, pepper and ½ lemon juiced) with steamed veggies topped with olive oil
• Dinner: seared chicken served with a mixed salad or vegetable soup

Day#3

• Breakfast: smoothie made with coconut milk, kefir or raw milk, cacao almond butter and collagen protein powder.
• Mid morning – or with breakfast organic cacao made with coconut milk and raw organic honey to taste
• Snack; 5 Cashew nuts
• Lunch: chicken salad made with yogurt and avocado, served with veggies or salad

           Dinner: steak or fish served with vegetable soup
Day 4 Breakfast Plain yogurt with cherries and unsalted almonds

• Mid morning – or with breakfast organic cacao made with coconut milk and raw organic honey to taste
• Snack; 5 Cashew nuts

 
Lunch Chicken and wild rice soup
Snack An apple and unpasturized cheese. 5 cashew nuts
Dinner Chicken and veggie stir-fry over brown rice
Dessert One square of dark chocolate
Day 5
Breakfast Overnight oats with cocoa powder, peanut butter, and banana

• Mid morning – or with breakfast organic cacao made with coconut milk and raw organic honey to taste
• Snack; 5 Cashew nuts

 
Lunch Quinoa and black bean salad
Snack cashew nuts
Dinner Grilled chicken with vegetables and spinach- cabbage sautéed in butter with apple and onion is really good. The enzymes in cabbage are healing.
Dessert Berries with whipped cream
 
Breakfast 1 egg with avocado and dressing with olive oil dressing and balsamic vinegar and lemon

• Mid morning – or with breakfast organic cacao made with coconut milk and raw organic honey to taste
• Snack; 5 Cashew nuts
• Lunch Lentil sou
• Snack Celery sticks with peanut butter, 5 cashew nuts

Dinner Roasted turkey breast with roasted carrots and quinoa
Dessert Blueberries

Breakfast Yogurt- plain yogurt, fruit, walnut and almonds sweetened with organic maple syrup or honey

• Mid morning – or with breakfast organic cacao made with coconut milk and raw organic honey to taste
• Snack; 5 Cashew nuts

 
Lunch Stir fry vegetables and hummus
Snack Guacamole with vegetable sticks
Dinner Baked trout with tomatoes and mushrooms over brown rice
Dessert Dark-chocolate-covered strawberries
Other Tips –
Don’t concentrate on the foods you can’t eat there is an abundance of food that makes you feel good!
For some people eggs may cause upset, experiment, listen to your body if you feel better or worse after eating eggs? What about beans and legumes?
You may choose to eliminate eggs and legumes at first and then to try reintroducing them after several weeks. This can help you uncover whether they are problematic for you or not.
In place of eggs and legumes, try organic meat, poultry, fish and collagen protein or bone broth protein powder instead.
Snack on nuts apples, blue berries and other berries. Warm cacao made with coconut milk and honey whizzed up in a blender.
Smoothies like- natural yogurt/kefir frozen wild blue berries ½ avocado coconut water also whizzed up. Biona Pomegranate juice and tart cherry juice diluted ½ water.
When you go to the organic store look at all the vegetables and fruit, nuts, cacao (pure chocolate) - you can eat all of it, you are not depriving yourself, you’re going back to the way of eating that our ancestors enjoyed and how we survived working with the planet rather than against it. This rebalances your mind and body against the unhealthy sugar and fats that caused your anxiety, depression and ill health.
Make jamu everyday but if you’re on medication especially heart medication please check with your doctor if turmeric works with your medication-if not just omit the turmeric. Ginger and lemon is nearly just as healing.
https://downshiftology.com/recipes/jamu-juice-turmeric-ginger-drink/  look on the website for smoothies you will like to drink. Look out for the cacao collagen smoothie.
EVERYDAY SUPPLEMENTS - MAGNESIUM. ASHWAGANDHA 3x daily and vitamin C. You could try digestive enzymes or aloe vera juice which can aid healing in the short term.
Green juices are a great way to heal your digestive system quickly. This combination once or twice a day for the first 5 days gives you a kick start – cabbage, apple, cucumber – without the skin- and beetroot with root ginger is really healing. You do need a juicer.
 
Bedtime 10.30 pm or before rise 8am or before
Be around animals they are soothing to touch or walk with. Only mix with positive friends, - Negativity breeds negativity, friendships should be a source of joy and laughter.
EVERY MORNING  UPON WAKING AND AFTER DINNER Breathe I https://www.youtube.com/watch?v=C_4E_QoDRSQ or https://www.youtube.com/watch?v=0OJRWHYEPmQ
Breathing practice every morning IS VITAL TO RELAX THE BRAIN AND BODY and to retrain a anxious shallow breath . THIS IS VITAL FOR YOUR MIND RECOVERY.
 
AFTER BREAKFAST - YOGA https://www.youtube.com/watch?app=desktop&v=bJJWArRfKa0&t=4s wear leggings and teeshirt, bare feet.
 
Daily Qi Gong Course https://www.onecommune.com/qigong-the-eight-brocades-with-mimi-kuo-deemer-free-pass-sign-up-confirmation
 
https://www.youtube.com/watch?v=3K-0JpiJu-o&t=69s
 
https://www.youtube.com/watch?v=oNjY1hCS7RI This crazy great!
Put on you favorite song and dance! https://www.youtube.com/watch?v=oNjY1hCS7RI
 
 Bedtime https://www.youtube.com/watch?v=0OJRWHYEPmQ
 
https://www.youtube.com/watch?v=c3EndSDhspk
 
Everyday do something that makes you smile outside in nature, ride a horse, sea swimming, play badminton, cycling whatever YOU love and laugh!! Moving your body makes you feel better.
 
Everyday phone a friend for a laugh and make a date to meet and have fun!
Join a class – dancing or whatever you want to learn that is fun!
 
EVERYDAY LISTEN TO this https://www.youtube.com/watch?v=3uckZLqh51k if you are in a relationship use this as love for yourself and feeling loved. AND REMEMEBER YOU ARE PERFECT, KEEP THE FAITH BECAUSE YOU CAN DO IT!
 
Write a gratitude journal, Thankful for whatever that makes you life better…a warm house, parents who love you, your dog, your partner, friends, children, family and think of those who don’t have that privilege.
 
 If you’re not working then offer yourself to help others or your local charity, animal sanctuary, horse rescue stables, join a walking club, yoga class, qi gong, learn something new that you’ve always wanted to do!
 
https://www.youtube.com/watch?v=l9314k9W4hM&t=482s
https://draxe.com/health/generalized-anxiety-disorder/ A mine of information for healthy living.
 
https://www.drfuhrman.com/recipes
 
https://drjockers.com/category/recipes/
 
YOU OWE IT TO YOURSELF TO LIVE A LIFE OF JOY AND LOVE YOU CAN START NOW.
 
https://www.youtube.com/watch?v=OqLT_CNTNYA&t=602s

             The Connection between your gut microbiome and your brain explained.

Different ways can microbiome affect the brain:
1. Stimulation by dysbiosis, intestinal permeability (leaky gut), or small intestinal bacterial overgrowth (SIBO); can lead to systemic inflammation
2. A cross reaction might occur between bacterial proteins and human antigens which causes the immune system to malfunction
3. Neurotoxic metabolites are produced by bacterial enzymes such as D-lactic acid and ammonia
4. The hormones and neurotransmitters that produced by bacteria can affect their growth and virulence
5. They stimulate afferent neurons of the enteric nervous system to send signals to the brain via the vagus nerve.
Thus, they shape our sleep and stress response; they influence our memory, mood, and cognition. Interestingly, gut microbiome is relevant to many health issues, including alcoholism, chronic fatigue syndrome, fibromyalgia, and restless legs syndrome.
They are altered by a healthy diet which includes probiotics, and prebiotics
Some factors that disturb the microbiome, which leads to increased intestinal
permeability are extreme physiologic stress, alcohol consumption and a diet high in carbs and saturated fat. It has been found that restricting sugar can significantly reduce neurotoxicity. Fasting seems to increase gut bacteria diversity-while overeating has a counter effect. Any changes in diet affects this.
​By Dr. Noha Elshatshat
Noha is a Doctor of Medicine, a certified Functional Nutrition Counsellor and Mother who lives in Cork. You can contact her at; https://healingjourney.blog/

If you are struggling with health issues you might have a leaky gut (intestinal permeability). This would affect your ability to absorb nutrients properly by reducing digestive enzymes, in which break down your food. In addition, damaged intestinal cells contribute to atrophy of the villi which hinder absorption and leads to further nutritional deficiencies.
Magnesium is involved in more than 300 different enzyme functions in the body including ATP production. That explains the low energy and feeling tired when you are deficient in this essential mineral. Magnesium deficiency is extremely common due to:

1. Low magnesium intake in our diet
2. Stress which depletes magnesium and further reduces our ability to cope with stress
3. High consumption of sugar and refined carbs that increase its excretion and hence deficiency
4. Alcohol abuse
5. Medications like OCP, steroids, and diuretics
6. Caffeine  

There are many conditions have been linked to low magnesium e.g. low immunity, osteoporosis, muscle pain, insomnia, hypertension, high cholesterol levels, blood sugar issues, fatigability, thyroid diseases, IBS, migraines, headache, kidney stones, heart disease, and psychological issues like depression and anxiety.
Sufficient magnesium has been shown to alleviate symptoms of migraines, muscle cramps, fibromyalgia, fatigue, poor sleep, and asthma.
Strategies to replenish your magnesium

1. Eliminate or reduce refined sugar and carbs to minimum
2. Consume magnesium rich foods e.g. animal protein, whole grains like brown rice and quinoa, nuts, seeds especially pumpkin seeds (they contain high amount), vegetables especially leafy greens, beans, seaweed, and fruits
3. Learn how to manage stress efficiently and choose what works for you like taking breaks, breathing deeply and mindfully, yoga, walking, journaling, or exercise
4. You might need supplementation, particularly if you have malabsorption problems, which are safe and beneficial like Magnesium glycinate or citrate. Start at a low dose of 200 and then increase up to 600 as needed. It is better to work with your health care practitioner as he is aware of your health condition.

Do not take magnesium supplements if you are taking ACE inhibitors or potassium sparing diuretics as they retain magnesium and harm your body. It is also not recommended with those who suffer end stage renal failure as magnesium could be toxic for them. 
​By Dr. Noha Elshatshat
Noha is a Dr of Medicine, a certified Functional Nutrition Counsellor and Mother who lives in Cork. You can contact her at; https://healingjourney.blog/

When it comes to the real cause to our
struggling with chronic diseases, we are sadly
facing the same answer, no cause no cure. You
will end up with prescriptions for the rest of
your life. How about I tell you there are three
root causes of health issues and if you learn to
take care of the roots the branches will fall off.

What are the branches?
The health issues that we encounter today like asthma, acne, multiple sclerosis, Alzheimer’s, diabetes, alopecia, Hashimoto’s, depression, anxiety, rheumatoid arthritis, and many others. We are stuck in the weeds because we are only suppressing the symptoms and never look at the root causes of these issues.
What are the roots - and amazingly you have the power to manage them?
The first root is your genes. Fortunately, we are not slaves of our genes we have the power to turn them on or off. This is called the science of epigenetics. Our genes are affected by three factors mindset, movement, environment and food. If you believe you are a healthy person who lives a healthy lifestyle and you are going to take care of your health and live happily for the rest of your life, your body will give you what you believed in. However, if you have a mindset of eating and living
like everybody because eventually you will get older and your health will be compromised. This mentality of a defeated soul will set you on a path of a miserable life.
Moreover, environmental toxins, mold, GMOs, fluoride and chlorine in water, BPAs, and even toxic people and thoughts in your life have a great impact on your genes.
Ask yourself the following questions, because the answers can turn your genes on or off.
Are you moving and exercising or you live a sedentary life? What is the quantity, quality, variety and timing of your meals? Are you eating the rainbow with different colours and antioxidants or you are eating a lot of white food? What is the quality of your food? Is it mostly processed or unprocessed real food? The time is also important. Do you space your meals and give time for digestive system to
use the nutrients efficiently? Do you overeat and stress your system or eat mindfully, enjoy and chew properly? Do you eat late at night and tend to eat a heavy meal? Are you drinking enough water?
The second root is your digestion which is determined by how healthy your organs are, chewing and other mechanical movement, chemical secretions like stomach acid, enzymes, hormones, and other
secretions that aid digestion and absorption. The last factor that has an important role not only on digestion but on behaviour, mentality, mood, hormones and vitamins secretion, absorption and much more, is the microbiome. Take care of them because they literally control your life.
The third root is the inflammation. We need to learn how to first clear our bodies by avoiding the toxic substances that ignite the fire and hurt us. E.g. refined sugar, gluten, processed dairy, and individual sensitivities. Then calm the system by good quality sleep, love and connection, managing stress and breathing mindfully. And finally living a healthy lifestyle and consuming an anti-
inflammatory diet that enhance our body’s ability to fight any infection in future.
It is a big discovery for me that we have the power to heal our bodies. Your body has amazing abilities to heal. All what you need to do is giving it the right information.
By Dr Noha Elshatshat contact me at healingjourney
​By Dr. Noha Elshatshat
Noha is a Dr of Medicine, a certified Functional Nutrition Counsellor and Mother who lives in Cork. You can contact her at; https://healingjourney.blog/

Pre Menstrual Syndrome includes changes in mood and emotions, physical health, and behaviors that develop between ovulation and the start of the period (roughly the 2 weeks before the period) lasting until a few days after your period begins. It shows up consistently each month.
Most bothersome symptoms;
Cramps, bloating, acne, breast tenderness, and mood swings.
Adopting a healthy diet and lifestyle will ease these issues
1. Cramps
Consume almonds or hazelnuts as they contain vitamin E to reduce pain. Magnesium and vitamin E supplements before and after periods start act as antispasmodics. Kale is a  rich source of magnesium. What’s more, Healthy fats that contain linoleic acid which helps to reduce the prostaglandin that is responsible for spasms: Salmon, sardines, flaxseeds, pumpkin seeds, sunflower seeds, and sesame seeds;
consume on a regular bases.
Avoid dairy, red meat, rapeseed oil and other vegetable oils as they are high in the inflammatory omega 6 that increase cramps.
2. Bloating
Caused by compromised microbiome, chronic stress, and nutrient deficiencies (e.g.
magnesium). Magnesium relaxes muscles and eases constipation. Add probiotics and
magnesium rich foods and supplements if necessary.
Anti-bloating juice (2 beets, 2 carrots, 4 celery, and 1 lemon).
Worst foods are caffeine, salty foods, and dairy.
3. Acne
Reflects excess estrogen. Acne medications come with their cost on health; they may lead to depression, liver dysfunction, and gut issues. Consume a lot of leafy greens especially coriander, root vegetables to increase vitamin E, healthy fats (oily fish, nuts, and seeds), zinc rich foods, and supplement with the evening primrose.
Worst foods include dairy, processed soy, peanuts, vegetable oil, caffeine, and gluten.
4. Breast tenderness
High estrogen leads to swollen ducts and hence the pain. Consume vitamin E rich foods (almond, sunflower seeds, spinach, chard, kale, avocado, mango, and kiwi). Vitamin E is a powerful antioxidant that calms inflammation. As well as evening primrose oil.
Worst foods are caffeine and dairy.
5. Mood swings
Practice mindfulness techniques; meditation, yoga, and other kinds of breath work. Manage stress and carve time each day for relaxation. Focus on getting enough sleep and sunlight and fresh air during the day. Stay hydrated and move.
For more information visit www.floliving.com/pms-guide
By Dr. Noha Elshatshat
Noha is a Dr of Medicine, a certified Functional Nutrition Counsellor and Mother who lives in Cork. You can contact her at; https://healingjourney.blog/

 Acid Reflux and having difficulty swallowing several years ago prompted me to go to my doctor. A brief chat and he prescribed proton pump inhibitors.
At home after I’d got the medication I read the possible side effects. OMG there must be a better way. So I went to my local health food store just to see if there was an alternative.
This experience changed the course of my life. The owner of the store had experienced the same symptoms and instead advised me on diet and recommended some supplements in powder form Turmeric, ginger, cinnamon, fennel, cardamom, liquorice. Also aloe juice. All this was to heal my stomach lining and start to balance my stomach acid.
Sugar, wheat and milk are the main causes of leaky gut or tears in your stomach lining and intestine. Anyone who eats these 3 foods most likely has an irritated or leaky gut. Processed foods containing these ingredients also harm your tummy.

During a Functional Nutrition Consultation your personal Counsellor will help you identify the root cause of your discomfort or condition, and exactly as description identify the foods that allow your body to function at it's optimum level. Your body is unique and so are you!
Healing your gut could heal your life as its not only indigestion and heartburn which this leads to; but Depression, Anxiety, Auto immune Diseases, Psoriasis, eczema, acne, cancer especially colon/bowel cancer and many other conditions too.

It turned out the difficulty in swallowing was due to stress and not chewing my food sufficiently.
​
And yes when I gave up sugar (organic honey or maple syrup was fine) milk and bread, carbohydrates, potatoes, rice, pasta etc (starch turns to sugar) and raw tomatoes (the malic acid irritates the stomach lining) wow did I feel better! I could get to sleep without my stomach and chest burning and uncomfortable sensations of fullness.
I started taking digestive enzymes which aided my stomach in the break down of some foods. I found meat still felt heavy on my stomach and took a while for my body to process.

But the break through and real healing started when I started drinking Jamu Juice.

This is a staple of Indonesian life, poorer countries still rely on methods passed down from the generations to stay well, doctors are expensive and they tend to use preventative measures.
So what is this magic juice? And magic it is because not only can it heal it can prevent many conditions.
Turmeric; Curcumin is the active component in Turmeric so  its very important to make sure its organic and 6% you can also use fresh organic turmeric which has a less bitter taste.
Turmeric affects the pain receptors in your body as it turns down inflammation wonderful if you experience arthritis, gout, IBS,PMS, general stiffness, frozen shoulder. It promotes healing, especially your stomach lining and lungs therefore beneficial to asthma sufferers and other lung conditions including cystic fibrosis.
Turmeric is also anti microbial and antiseptic so can aid your immune system to fight viruses .
Having stable blood sugar levels prevents many conditions including diabetes when taken as part of a healthy diet  but the upshot is it can optimize your metabolism so you burn more calories as it’s a polyphenol. It also has an impact on heart health by promoting healthy blood flow and stabilizing cholesterol  levels
Turmeric detoxifies your liver.
Curcumin may have a beneficial effect on Alzheimer’s as it can reduce the build-up of amyloids which are an early marker of this harrowing disease.

The second ingredient is Organic Root Ginger; Anti fungal qualities and can prevent stomach ulcers. Aids digestion. It can promote bile production and healthy bacteria in your gut. It’s anti inflammatory qualities can guard against headaches, soothing skin conditions such as acne and eczema.
 Most importantly it aids cognitive brain function and attention span.
Simliar to Turmeric it eases inflammation and can block bacterial infection. And also has been proven to significantly reduce the bad LDL Cholesterol and raise the good HDL Cholesterol.

Organic Honey; activates the release of melatonin for restful sleep and tryptophan a feel good amino acid which combats depression.
It’s low glycemic and a natural sweetener with none of the downsides of white processed sugar as long as it’s taken in moderation, 1 teaspoon or less is enough.

Local Honey fights pollen induced allergies and is also anti microbial and antiseptic and beneficial to your immune system. I also add cinnamon which also stabilizes blood sugar and is helpful to pre diabetics and those with diabetes. 

Organic lemon is a natural detox for your system, including your skin and promotes stabilization of digestive enzymes in your gut for healthy breakdown and digestion of food. High in Vitamin C and can prevent kidney stones.

This is how to make this amazing Life enhancing and healing drink and it s best to take a cup in the morning or once a day. I use bee pollen instead of honey as it’s an adaptogen for enhanced energy.
​JAMU JUICE - THE HEALING RECIPE
1 tsp approx 6% organic Turmeric or 1 fresh Organic Turmeric
1 tsp approx Organic Root Ginger peeled or to taste
½ tsp approx Organic Cinnamon
½ fresh organic lemon juiced plus a small piece of lemon rind again good for promoting digestive enzyme function.
Grind of organic black pepper
Small cup of off boiling water or coconut water (as in the video)
Why use organic ingredients? ; because pesticides on foodstuffs can cause toxic overload and inflammation and can be carcinogenic. Organic has more flavor and health giving properties.
Whizz everything up in a small nutribullet blender or simmer for 20 minutes and strain and enjoy.
https://www.youtube.com/shorts/mfrWS2v5C3o
​https://pubmed.ncbi.nlm.nih.gov/?term=Turmeric
https://pubmed.ncbi.nlm.nih.gov/?term=Ginger
https://pubmed.ncbi.nlm.nih.gov/?term=lemon
​https://pubmed.ncbi.nlm.nih.gov/?term=Honey
https://pubmed.ncbi.nlm.nih.gov/?term=cinnamon