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The Self-Esteem Diet: Simple Daily Guidelines

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I was inspired recently to write up a different kind of diet. As a nutritionist and health coach, I’m passionate about eating nourishing foods and living a healthy active lifestyle. But there have been times in my life, and it still happens occasionally, when my commitment weakens and I could easily slip into bad habits if I don’t pull myself out of my funk quickly.

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Looking deeper, I recognize that my habits are highly correlated with my self-esteem, and the choices I make on a daily basis are based on how I feel about myself (and my experience tells me that this is a natural part of being human). So when I notice that I’m slipping out of my good supportive habits, I immediately put some pratices in place to help me get back in the groove – which is the basis of my self-esteem diet.

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The Missing Piece

My belief is that most people know intuitively what their body needs to feel good, and the reason they don’t do what supports them has very little to do with lack of knowledge. Most people know that fresh, whole, natural foods are good for you, and refined, processed foods are not. Most people know that physical activity is crucial for good health, and being sedentary is not. But if everyone followed the basic guidelines, we wouldn’t have the overweight and obesity rates that we currently do, and the diet industry wouldn’t be the giant that it is.

There’s a foundation missing, and no one is immune to it. There are so many distractions in our environments that can pull our focus away from who we are and what we want to accomplish. We can easily become disconnected from ourselves if we don’t have the proper structures in place to maintain a strong foundation, which is our core self-esteem.

Important Note: No two bodies are alike. Therefore, a huge aspect of lifting your self-esteem and setting your foundation is to learn what’s best for YOU. No diet book or menu plan can tell you that. You can certainly learn great information through them, and try things out to explore your best solutions, but it’s important to remember that the best food and lifestyle habits for you are the ones that make you feel the best and give you the most energy. Truly listen to your body, and it will not steer you wrong. The higher your self-esteem, you better you will be able to listen to it.

Diet Guidelines

These guidelines are designed to help you decrease the “noise” in your environment so that you can listen to what your body is telling you. They are simple, and great to incorporate every day, but not always easy. I suggest that you start with three days of total compliance and see how you feel. Then extend it. The idea is not necessarily to do this “perfectly” every day for the rest of your life, but to simply become aware of these factors so that you have the tools to get yourself quickly out of a funk, should you need them (and if you are human, you probably will occasionally). So here they are:

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Avoid:

Gossip

It’s not a good strategy for feeling good about yourself to hear about the misfortunes of others. It’s also bad karma, and a poor investment of your energy. There is no such thing as healthy gossip in my opinion, especially if you want to keep your self-esteem high.

Comparisons

Remember that there is absolutely no one, I repeat no one, on this planet who is going through, and has been through, the exact same situation as you, and who has the exact same set of skills and limitations as you do. Your situation is unique to you, and your successes and setbacks cannot be fairly compared to anyone else’s – in a good or bad way. Even comparing yourself to your old self is not encouraged, because you are a different person today than you were then. Look to others for inspiration, not comparisons.

Negative People and Situations

When you only have so much time and energy in a day, why waste it with those who you don’t feel good around? People who can tend to bring you down – either by minimizing or putting down your achievements or efforts, or just by being pessimistic and negative – are not worth investing a lot of time in, if any. Guard your energy carefully or you’ll risk having others pull you down.

Limit or Severely Restrict:

Time On Social Media

Minimize your time spent online browsing through photos and status updates – this can lead to harmful comparisons (which you want to avoid), and lowered self-esteem, as supported by multiple recent studies. Try to spend more of your online time browsing through inspirational and informative content that can support you towards your goals, and less time concerned about how many ‘likes’ you get on your posts. Real self-worth does not come from likes.

Alcohol

Being under the influence of alcohol does not make you a more confident person, even if you may feel that way at the time. It is in fact a depressant, whether the effects are felt during or after drinking, and can sabotage your efforts toward your health goals if consumed any more than in moderation – which in turn sabotages your self-esteem. A healthy balanced lifestyle can include moderate amounts of alcohol, but excess consumption can definitely put you several steps back.

Saying Yes!

A new commitment is a big deal. Rather than agreeing immediately to all requests and then having to back out and apologize when you really aren’t able to follow through like you said you would, thoroughly evaluate them, and only say yes to the ones that feel good and will provide value. If you follow your “gut,” most often that initial instinct will be the answer you should go with. Saying “no” when you mean “no” and taking control of your schedule will give you an immense lift in self-esteem. In contrast, saying yes to please others, when you really don’t have the time or energy or other means to follow through without added stress, will impact your integrity and your self-esteem negatively.

Enjoy Moderately:

Journaling

Journaling is a great way for you to acknowledge your progress and challenges, which are both important to track when working towards goals. Nothing helps with solving life’s problems better than writing them out and talking (on paper) to yourself about them; it helps you gain clarity and perspective, and even develop strategies and actions to tackle them. Writing them out by hand has the added benefit of downloading them to your subconscious, which gets to work on them right away. You’ll start to notice solutions and opportunities appearing, that you never noticed before, once you start journaling about things you want to change. Get comfortable talking to yourself, a little bit every week, and you’ll become your own best counsellor, which inevitably makes you feel more confident. You’ll also be able to look back on your journey in writing, and see how far you’ve come.

Discomfort

When you step outside of your comfort zone, even though doing so can seem stressful at the time – the very act of being afraid and doing it anyways has an amazingly positive impact on self-esteem. Take a look at areas in your life where you’ve been playing it a little too safe. This inhibits growth, and stagnation can lead to lowered self-esteem. Make a list, and a plan of action to do something at least once a week that’s a little bit uncomfortable. You can start small and build up – the bigger the action, the bigger the boost in self-esteem.

Meditation

Although meditation is most effective if done regularly, it’s in the moderate category because it doesn’t have to take a lot of time to be effective. You can benefit from just 5-10 minutes of quiet meditation daily. If meditation is new to you, start by simply taking a few minutes out of your day to spend in silence. Close your eyes, focus on your breath, and simply let thoughts pass through your mind without giving them any attention. This simple practice can do wonders for getting re-grounded and re-focused, and lifting the spirit significantly.

Enjoy Often:

Good Quality Sleep

Have you ever noticed how much your mood and motivation can be impacted by the quality of sleep you’ve had? Unfortunately, caffeine highs are just not as good for you, or your self-esteem, as the high you get from a good quality night’s sleep. Here’s something that not everyone may know: not all hours of sleep are equal. The hours of sleep you get before midnight are exponentially better than the hours of sleep you get after midnight. Bad news for night owls, but it’s important to note. So, if you’re not in the habit already, try going to bed before 10pm for three nights in a row and see if you notice a difference. Who knows, it may even free up some early morning time to squeeze in a meditation or a workout (and eliminate some late-night status-update surfing)! Only good things can come from good sleep.

Positive Environments and People

This one’s pretty simple: spend more time in places where you feel good, and more time with people with whom you feel uplifted, supported, and inspired. Being around positive people encourages and nurtures positive thoughts and feelings. It’s the exact opposite of the feeling you get around negative people or situations. You may also have your favourite places that give you feelings of calm, safety, nourishment, and inspiration. Make a point to spend more time in these environments – and for added benefit, journal or meditate while there!

Gratitude

Everywhere you look, there is something to be grateful for, so make a habit of practicing gratitude regularly. You can do this by listing 5-10 things daily that you’re grateful for (and why), or you can simply practice it on-going throughout the day – like being thankful for your legs when you get up, for clean water when you’re showering, for electricity when you’re cooking… you get the point. Focusing on the things that you have, rather than what you don’t have, is a great exercise for lifting you out of a funk, and keeping your spirits high. It can also positively affect your self-esteem, by helping to shift your perspective from looking at how far you have yet to go to reach your goals, to how far you’ve already come.

Self-esteem and healthy habits work hand-in-hand to get you where you want to go: when your self-esteem is high, it’s easier to keep up your healthy habits, and when you keep up your healthy habits, you feel better about yourself and your self-esteem is higher. So, whether you’re on track to reach your goals, or you’ve hit a roadblock, why not devote a few days to trying out some things that can purely lift your spirits and self-esteem? Your mind, body and spirit will all thank you.

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Alternative News

World Doctors Alliance: “We Do Not Have A Medical Pandemic.” Fake News?

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In Brief

  • The Facts:

    Formed under the “Corona Extra-Parliamentary Inquiry Committee,” an alliance of hundreds of doctors and scientists, the "World Doctors Alliance recently held a press conference sharing their views about the coronavirus.

  • Reflect On:

    Why are tens of thousands of doctors and scientists all over the world being ridiculed and in many cases censored for sharing their research and opinions?

What Happened: Once again, doctors and scientists are and have been sharing the opinion that COVID-19 should not be classified as a pandemic virus due to the fact that it’s, in their opinion, nowhere near as dangerous as big media is making it out to be.

An organization made up of well over 500 German doctors and scientists called “Corona Extra-Parliamentary Inquiry Committee” who share the same perception discussed in this article have also created the “World Doctors Alliance.” Not long ago they held a press  sharing their perspective.

Below is a clip of one of the members, Dr. Elke De Klerk, founder of Doctors for Truth from the Netherlands sharing her thoughts. Below that you will find the press conference recently held by the alliance.

Many expert have been emphasizing that we are dealing with something no more dangerous than the flu. For example, approximately 40,000 scientists, doctors and more than half a million concerned citizens have now signed The Great Barrington Declaration. The declaration explains that “Covid-19 is less dangerous than many other harms, including influenza.”

The CDC also released new infection/fatality estimates that show numbers on par with seasonal flu. This recent release also has many people and experts calling into question the severity of the virus, this was well after John P. A. Ioannidis, a professor of medicine and epidemiology at Stanford University  said that the infection fatality rate is close to 0 percent for people under the age of 45 years old.

The Physicians For Informed Consent (PIC) recently published a report titled  “Physicians for Informed Consent (PIC) Compares COVID-19 to Previous Seasonal and Pandemic Flu Periods.” According to them, the infection/fatality rate of COVID-19 is 0.26%. You can read more about that and access their resources and reasoning here.

Then there is the controversy surrounding the PCR tests and the idea that a large majority of cases may actually be false positives. You can read more about that here and here. This as been coupled with the fact that many COVID deaths may not have actually been the result of COVID. You can read more about that here and here.

These groups are made up of veteran experts in the field, Nobel Laureates, Professors of Medicine, Doctors and more, yet all it takes is for an Anthony Fauci like figure to oppose their opinion, and this is the perspective that gets beamed across mainstream media outlets, radio and television while the opposing view is nothing but ridiculed and “debunked.” This is very bizarre to say the least, mainstream media alone has the power to make the majority seem like the minority, and the minority seem like the majority. They have a huge reach when it comes to regulating the perception of the masses.

The exampels listed above are a few of many.

Right now, the Great Barrington Declaration mentioned above and the idea of “heard immunity” is being heavily ridiculed in the mainstream, without any of the renowned scientists who support the declaration having an opportunity to share their opinion via mainstream media.

Below is a recent full press conference held by the alliance.

Is This Fake News? Nothing in this article is fake, these opinions are actually being shared by doctors and scientists around the world, and a lot of them. As far as what they are saying and the opinions expressed above, this is what’s come under the scrutiny of Facebook Fact-Checkers. It’s been emphasized during this pandemic that any type of information that does not come straight from federal health regulatory agencies and the World Health Organization is not to be trusted.

Here’s an article from Health Feedback, for example, explaining why low infection fatality numbers do not mean that the virus is not dangerous.

The organizations above have been speaking up regarding the censorship they’ve experienced from social media giants, and this has also been a common theme throughout this pandemic. Michael Levitt, a Biophysicist and a professor of structural biology at Stanford University, criticized the WHO as well as Facebook for censoring different information and informed perspectives regarding the Coronavirus. According to him, “the level of stupidity” going on here is amazing.

The Takeaway: It’s been quite intriguing to see so many scientists and doctors completely oppose the recommendations and claims made by the World Health Organization (WHO) since the beginning of this pandemic. What’s even more shocking for lots of people is the fact that many scientists and doctors have been completely censored for sharing their research and opinion regarding anything to do with COVID if it opposes the information and recommendations set out by the WHO.

It’s not hard to see why so many people are confused and so many of us have beliefs that completely differ from one another.

Should people not have the right to examine information and opinions and decide for themselves what is and what isn’t Should there be a digital fact checker patrolling the internet limiting peoples ability to see certain information? Do organizations like the WHO and our governments really make decisions that are in and for our best interests, or are there other interests being served here?

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Awareness

Our Body Makes Neurotransmitters, Should We Give It Nutrition Instead of Psych Meds?

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In Brief

  • The Facts:

    If our body is nutrient deficient or full of toxins, it can lead to cell death,  immunodeficiency, and physical and mental health illness. When diet and lifestyle is addressed remarkable changes can occur.

  • Reflect On:

    Have you ever tested your nutrient levels? How much time and care are you putting into your diet to ensure that your body is getting what it needs to thrive?

“Those with psychiatric symptoms aren’t missing certain chemicals. They are missing certain nutrients that make those chemicals.” – Healing Without Hurting

Our bodies are amazing machines. When we provide our cells with nutrient-dense whole food nutrition free of chemicals, additives, pesticides, and herbicides, our bodies flourish. If our body is nutrient deficient or full of toxins, it can lead to cell death,  immunodeficiency, and physical and mental health illness. According to the July 2017 edition of Nutrients, thirty-one to forty-five percent of the United States population has some nutritional deficiency. Before a psychiatrist prescribes a psychiatric medication, testing for levels of nutrients in the body is essential.

The brain is the greediest organ of our body, with some particular dietary requirements. It’s hardly surprising that nutritional deficiencies lead to mental health issues such as depression, anxiety, memory deficiencies, attention, cognition issuessleep problems, and sensory processing disorders. The most common nutrient deficiencies leading to mental disorders are omega–3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters.

When diet and lifestyle is addressed, and an intervention is put in place to correct for deficiencies, there is a remarkable change. In a 2016 study in the Journal of Evidence-Based Integrative Medicine, “patients reported multiple benefits across all conditions addressed and felt their emotional and or neurological symptoms diminished significantly.”

Other symptoms of nutritional deficiencies include weight gain due to a slower metabolism, fatigue, salt and sugar cravings, muscle weakness, diminished sex drive, hair loss, brittle hair and nails, and scaly skin. There are many causes of nutritional deficiencies including, eating a Standard American Diet (SAD) lacking essential nutrients, low absorption due to poor digestion, metabolic issues due to genetic mutations, lack of nutrients in our soil, and medications. And so, a vicious cycle ensues.

Common medications deplete vital nutrients essential to your health.” -Hyla Cass, MD.

The sad reality is that many people eat poorly-paying no attention to how their eating habits affect their mental health, and many are too quick to find the “quick fix” remedy. Our allopathic psychiatrists and doctors do not get training in a systems biology to treatment, nor are they encouraged to offer this advice. The lack of knowledge in this area is primarily because the pharmaceutical companies fund our medical schools. There is no money in good nutrition or healthy people.

Why We Need to Eat Enough Protein

Eating enough protein is vital. We can get adequate protein from many plant sources, as well as meat products. Everyone talks about how those with mental health issues need more dopamine or serotonin, which usually translates into more medication. However, if we look at the physiology behind how neurotransmitters are made in the first place, most of them depend on an adequate intake of protein. Protein is broken down into amino acids, and the amino acids are then converted to neurotransmitters with the help of other nutrients such as B vitamins and specific minerals.

Interestingly, medication does not increase the levels of these chemicals in the body; it only re-uptakes what is already there. So, if a person is deficient, the medication may do little to remedy the situation. If it recirculated back to the brain where there may be too much already, side-effects could occur.

Two of the most common brain chemicals involved with depression are dopamine and serotonin. These chemicals, called neurotransmitters, regulate mood. Serotonin deficiency can lead to depression. Hence why antidepressants known as SSRIs (selective serotonin reuptake inhibitors) are typically the go-to medication treatment.

Serotonin is actually created by an amino acid called tryptophan. Niacin (vitamin B3) is part of the metabolizing process of forming serotonin from tryptophan. Therefore, niacin deficiency can also directly impact mood by affecting your production of serotonin. Dopamine is produced from the amino acid tyrosine and phenylalanine, both of which can be obtained from protein-rich foods.

Melatonin is an important hormone that helps to regulate our sleep cycle. The conversion of serotonin to melatonin is controlled by the suprachiasmatic nucleus (SCN) of the hypothalamus, the coordinator of the body’s circadian rhythms. Many doctors, both holistic and conventional, often recommend it for sleep problems. Although generally safe in lower doses and limited time, supplementing this powerful hormone may have some side effects. Some of them include nightmares, grogginess, seizures, tics, headaches, nausea, diabetes, small testicles, and depression. To avoid synthetic substitutes, we can provide the brain’s pineal gland what it needs to make melatonin. The necessary nutrients include tryptophan, GABA, fatty acids, B vitamins, zinc, and magnesium.

As one can see, proper nutrition and getting enough nutrients is essential to our mental well-being. Instead of running to get a script, perhaps it is time to address the many other root causes of mental health issues, including nutritional deficiencies. To learn more about how to help you or your family overcome ADHD, autism, and mental health conditions, while at the same time improving your overall health, I am offering a FREE downloadable PDF of an online presentation I recently gave containing these tips and much more. Learn why eating protein is essential and why microbiome diversity is critical. SIGN UP HERE to receive your free download today. And to purchase my award-winning book Healing Without Hurting, click here.

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Health

Seven Natural Medicines For A Strong Immune System

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The world knows, everyone is terrified at the prospect of contracting any germ that could overwhelm the immune system, including seasonal flu, colds, and more. Yet, there is no need to be entirely overwhelmed. The answer is fully found in nature, especially wild nature. Viruses can’t stand up to the powers of wild plants, but even many commercial plants have the necessary power.

Regardless, it is crucial to fight back. People should not be allowed just to succumb. The great fight for the benefit of the immune system is found exclusively in nature, with the God-given wild nature being the most extremely powerful for providing all that humans need.

It is necessary to comprehend the natural sources, because, in fact, what else is there? When it comes to the spread of infection, medicine has proven impotent. Viruses and bacteria infect people, doing so globally, and no one can do anything about it. Obviously, for the majority of infectious diseases the standard recommendations of frequent hand-washing, the use of hand sanitizers, and now so-called social distancing, have proved largely impotent. Once the infected people arrive in the hospitals there is nothing but chaos. How could it be otherwise? There isn’t a single treatment known that is effective against halting these germs’ wild progression.

Now, it is time to turn to the natural kingdom, to the authoritative powers of aromatic and wild plants. Here, the top seven plants and/or their extracts are listed that can be taken advantage of to fight back against this condition. While this is no replacement for medical care, the issue is in this case there is no solid medical offerings. So, it only makes sense to rely upon plants and their extracts for supporting health and bolstering the immune system.

What are the other options? In fact, through the traditional approach there aren’t any. All that is described is how dire this is and how incredibly rapidly it is spreading, while all that medicine offers is to no avail. Images are shown of people dying in their secretions upon respirators. For nearly all people the situation appears hopeless. Yet, this is not the case. Through natural medicines there are dozens of answers. Here, among the most potent are selected and described.

It is crucial to realize—the fact is the almighty creator has already designed in advance the answer for this crisis. This is hot-tasting, aromatic foods and spices. It is also raw honey. All these dramatically aid the body in the fight against nasty viruses. Yet, the most potent of all is wild oregano. It has immense, natural antiviral powers, demonstrated in a number of studies. It also has strong antioxidant, antihistaminic, and anti-inflammatory capacities. Let us review this seven to see how it is possible to take advantage of their authority in this time of crisis:

Wild oregano

Growing on the mountain tops in the deep Mediterranean wild oregano thrives where virtually no other plant can exist: above the tree lines. Here, it thrives on rock, being one of the only plants that can do so. In this respect it is even more powerful than trees. It is a great idea to consume such a sophisticated plant. The ideal forms are the whole, crude herb, the distilled oil extract in an extra virgin olive oil base, and the distillate water, known as the hydrosol, popularly known as the juice. Such wild oregano complexes greatly enhance human health. Through their intake the immune system is greatly strengthened, so it can more powerfully defend itself. As medicine has nothing to offer, certain nothing as clean, rarified, and potent as this, it would a good idea to consume it. While this is no attempt to preach almighty God took the care to mention this in a holy book, the Old Testament. Here, He deemed it a “purifying herb.” With all that is happening in the world today nothing could be more telling than this.

The studies confirming its powers are voluminous. One such study in abstract form found published in Antiviral Research shows astounding capacities against viruses, including the human coronavirus and the common flu.

Medicine might belittle this. Yet, there is no basis for doing so. There is no harm in taking the wild oregano, even with medications or other medical treatments. In fact, it would enhance any such treatments applied for reversing infectious conditions. Studies show it makes antibiotics were better, so that even the dosages can be reduced. People eat oregano oil as a food flavoring, though unwittingly. The worries and concerns have no basis. Avoid cheap imitations made from farm-raised, cloned oregano and/or tainted with synthetic additives.

Wild sage

It may not be that easy to get wild sage, at least not in the common marketplace. If it can be found, it can be made into a tea and also burnt as aromatherapy. It can also be found as an extract, distilled from the wild plant. Wild sage is optimal for lung and respiratory health. It is also a potent germicide. In work at Georgetown University it was found to kill all germs against which it was tested. Wild sage can be found as a key component of certain supplements for respiratory and immune health. Yet, even commercial sage is health-giving and should be consumed in cooking and food. It can also be made into a tea, though, once again, the truly wild type is superior.

Cumin seeds or the extract oil

According to work at Georgetown University cumin seed oil proved to be one of the most potent germicides known. Other work has shown that cumin seed extract and oil was active against various viruses, including herpes, causing a significant reduction in both growth and tissue damage. Cumin can be taken by the seeds themselves, the powdered spice, and/or the extract, as found in oil of cumin seed in an olive oil base or in the dried spice oil form, the latter being a potent respiratory support formula.

Garlic

Everyone knowns that garlic is particularly strong, especially when consumed raw. In fact, in the raw form it is a powerful germ-killer. In one study by Cornell University garlic was found to be a universal germicide where no known pathogen, in this case, bacteria could resist it. So, for any microbial challenge be sure to consume garlic, especially in raw on gently cooked form. High-quality garlic supplements add to the benefits.

Onions

What a powerhouse for the germ fight that the seemingly lowly onions are. Squeeze and onion and drink the juice—surely, no germ can stand this. Science supports this. Work in 1997 by J. H. Kim found that it inhibited or killed all bacteria against which it was tested.

Raw honey

Honey is a major medicine unto humankind, so deems the Qur’an. This applies only to the raw, unprocessed type. For any major health concern that involves both inflammation and infection raw honey should be regularly consumed. This is true both for internal and skin conditions. The top raw honeys, though hard to find, are those derived from bees never fed sugar. Find these types of honey supplements and consume them regularly.

Black seed and its oil

A numbers of studies show that black seed and its expressed oil help modulate the immune system. They seem to tone it down when it is hyper-reactive. When the immune system is in overdrive, there can be toxicity throughout the body, including excessive and often dangerous inflammation. Black seed helps prevent this. Note Indian investigators treatment with the seed extract led to a “significant decrease in pathological changes in the lungs.” The black seed would work best if combined with wild oregano.

Use such wonderful food and supplements for optimal health. This is for the entire body, all organ systems. As a result of following this approach the individual will experience nothing but optimal health.

Sources:

https://tahomaclinic.com/Private/Articles4/Onions/Kim%201997%20-%20Anti-bacterial%20action%20of%20onion%20(Allium%20cepa%20L.)%20extracts%20against%20oral%20pathogenic%20bacteria.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048935/

https://www.sciencedirect.com/science/article/pii/S168411821500033X

http://grasasyaceites.revistas.csic.es/index.php/grasasyaceites/article/viewFile/90/90

https://www.researchgate.net/publication/283534141_Antimicrobial_properties_of_methanolic_extract_of_cumin_cuminum_cyminum_seeds

Written by Dr. Cass Ingram, a nutritional physician who received a B.S. in biology and chemistry from the University of Northern Iowa (1979) and a D.O. from the University of Osteopathic Medicine and Health Sciences in Des Moines, IA (1984). Dr. Ingram has since written over 25 books on natural healing. He has given answers and hope to millions through lectures on thousands of radio/TV shows. His research and writing have led to countless cures and discoveries. Dr. Cass Ingram presents 100’s of health tips and insights in his many books on health, nutrition, and disease prevention. Dr. Ingram is one of North America’s leading experts on the health benefits and disease fighting properties of wild medicinal spice extracts. A popular media personality, he has appeared on over 5,000 radio and TV shows. He now travels the world promoting perfect health – the natural way.

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