The passionfruit vine is well-known and often grown in backyard gardens because of its delicious fruit. Passionflower is the flower of this popular vine, and it is quite distinctive with its purple and white petals and stamens. The flowers, as well as the leaves and stems, are popular in herbal medicine because of its calming properties.

There has been little scientific research into the effectiveness of Passionflower, but it has been used in the past in sedatives sold over the counter. It is popular with herbalists because of its reliability and few side effects.

Passionflower is a gentle but effective preparation that soothes and calms the nerves, which lessens the feeling of anxiety. There are few incidences of side effects, it does not cause over-sedation and is not addictive. Passionflower extract has been used successfully to treat people recovering from heroin addiction.

One important aspect of passionflower is that it has the ability to build up in the system, and after a few weeks of regular use, it provides an on-going benefit. Anxiety sufferers should be aware that it isn’t a quick-fix, but the on-going long term benefits are appreciated by those who use it.

Passionflower can be taken in different forms, according to your taste. There are tablets or capsules available from health food stores, as well as a powdered form. If you have access to a passionfruit vine, you can use parts of the vine, that grow above the ground,  to make a tea. To make passionflower tea, steep 1 teaspoon of dried or fresh leaves, stems and /or flowers in a cup of boiling water, for 5 minutes. You may drink the tea up to 3 times daily, and it is safe to give children some weak tea, but check the correct dosage with your herbalist.

You may also be able to buy a passionflower extract or tincture from a health food store or herbalist, and it is also possible to make them yourself. Use both these preparations 3 times daily, using the quantities recommended on the bottle. You put a few drops into a little water and drink it.

Passionflower is a safe and extremely effective treatment for anxiety and stress; ideal for those who want to avoid prescription medication. Monitor your use when you first take it, as you should with any new treatment, but side effects are rare. There are some contra-indications with some anti-depressant medicines (MAO inhibitors) so check first with your health professional.

Here are five great tips to help you stick to a healthy diet and lose weight.

* Change you thinking – a “diet” is not a short-term thing, but a lifestyle choice that needs to be permanent. Find an eating plan that you can live with and actually enjoy without feeling guilty every time you eat something. Fad diets have caused us to consider weight control to be a short-term choice, after which we can return to our old eating habits. Healthy eating must become a life-long habit with a positive mindset.

* Make dietary changes gradually – it is very hard to suddenly have to stop eating every unhealthy food at once. Every day, make a decision to remove one “bad” food from your diet and replace it with a healthier alternative. You will be more likely to keep to the changes this way, and your mind will accept your new diet better.

* Hold yourself accountable – start a food journal, in which you record daily, what you eat, when and how much. Record in red the “bad” foods that you have decided not to eat, so you can see how well you are doing. As you start to lose the weight, use your food journal to record how you are feeling, whether you felt hungry and what you did about it, little tips you have read and great recipes you have found. Use it as a great tool to, not only record your progress, but also to use as a reference when you are having a difficult day.

* Reward yourself – we all need motivation and reward to keep on track, so set little goals and give yourself a reward when you achieve it. It may be “no fried food for a week” or “eat raw vegetables every day for a week” or “walk for 20 minutes every day this week.” Make the goal achievable but challenging, and reward yourself, but not with food!

* Accept that you must include some type of physical activity in your life if you are going to lose weight and keep it off. You don’t have to go to the gym and get all hot and sweaty unless you are into that sort of thing. A simple 20 to 30 minute walk around your neighborhood that gets your heart rate up and makes you a little breathless is enough. Do this 3 to 5 times a week as a minimum, and you will see the weight fall off and you will feel so much better for it.

Practise these 5 great tips and you will be successful in sticking to your new diet.

There has been a lot of negativity around herbal medications, mostly put forward by the huge pharmaceutical companies who do not want any competition to their chemical drugs. Even many doctors refuse to consider herbal treatments as a viable option. Herbal medicine has been used successfully for centuries, long before there were chemical drugs, to treat a wide range of health problems.

The reason cited by these antagonists of herbal medicine is the lack of research and proof that herbs are safe and effective. Scientists have not devoted enough time to research in this area, but despite this, there is increasing scientific evidence that prove the effectiveness of many herbal treatments. The research often creates more questions than answers, as scientists struggle to understand the intricate workings of nature.

Research into herbal medicine is further affected by lack of available funding – it isn’t a profitable enterprise for large companies. Some progress has been made, and it isn’t accurate to say that there is no evidence of herbal medicine working because further research is hindered by the lack of money.

It is the history of herbal medicine that provides the proof that it is an effective treatment for many ailments. The use of popular herbs would have died out if they didn’t work. Some remedies have been handed down to the next generation for hundreds of years, and the proof of their effectiveness is in their continued use.

It is possible to access results of some research into particular herbal remedies, even though these are not as readily available as with prescription drugs. Manufacturers of herbal preparations are required to include disclaimers on their products but they are not closely regulated as to the ingredients in the products. This makes it difficult to know what products are the best ones to use.

When you are researching herbal treatments for anxiety, there are many testimonials available on health and herbal websites. Personal testimonial is one of the best recommendations and can give you the confidence to try different herbal treatments.

Educate yourself in the uses of different herbs and any side effects that may be a problem. You should check if any of the herbs you propose using will adversely interact with any prescription drugs you may be on. You should never stop prescription medication without first consulting your doctor. There are herbal treatments that can help you with your anxiety; look into them. Maybe, consult a registered herbalist who is trained in the art and science of herbal medicine.

Hypnosis has been recognized as a medical treatment since 1958 in America, and has been widely used to treat phobias, depression, anxiety and panic disorders. A trained hypnotherapist can often find the root cause of the problem and enable the patient to change how they react to that stimulus. Even if the cause doesn’t become obvious during hypnosis, the findings can still be useful in helping the patient manage their condition. Self-hypnosis can be taught so that the patient has a tool to use in the event of a new panic attack.

How does hypnosis work against panic attacks?

The subconscious mind controls many of our behaviours without us really being aware. Panic and anxiety attacks occur in response to a message from the subconscious, and the symptoms of the attack manifest themselves. This is why you may not know why you are having repeated panic attacks; the reason is buried deep in your subconscious mind and you cannot remember anything that could be causing them.

The hypnotist can take you back in time to find a situation that may be causing you to respond with panic in your current life. During hypnosis, it may be possible to change your perception of that original event so that it doesn’t cause you to panic now. The trigger is simply removed from your subconscious, without changing anything else. Once you know where it stemmed from, you are better able to understand what brings on your panic attacks, and help you to control the symptoms.

Self hypnosis and panic attacks

A trained hypnotherapist can also teach you self-hypnosis to use in the event of a panic attack. This is simply a strategy to help you stay in control when you feel an attack coming on; it reduces the intensity of the symptoms and the duration of the panic attack itself. There are also many books available on this subject, so you can teach this valuable strategy to yourself.

Hypnosis is a helpful alternative treatment for sufferers of panic attacks, and it is often recommended by the patient’s doctor to be used in conjunction with prescription medication. While it is not a magic cure, it is a safe and effective treatment that gives relief to panic attack sufferers. Hypnosis can also reveal other factors that give the patient added confidence in their ability to cope when an attack is imminent.

*   Nuts are a good source pf protein and healthy fats which are necessary for the proper functioning of the body. They are a whole nutritional food that are great for a healthy snack, added to smoothies and stir-frys and mixed into cooked vegetables and salads. You can often buy them in bulk packs in markets.

*   Fresh fruit in season is cheaper than buying fruit that is out of season in your area and has been shipped in from other places. Fruit is a nutritional and versatile food for snacks, desserts, breakfast and healthy smoothies. They are full of vitamins, minerals and fibre and some are very high in antioxidants to fight off free radicals and toxins. You can buy in bulk in season, and preserve for later in the year.

*   Vegetables – the same applies to fresh vegetable as with fresh fruit. Fruit and vegetables can also be bought tinned and frozen, which are often cheaper than fresh.

*   Whole grain foods – white bread, rice and pasta may be filling but are not as nutritionally sound as the whole grain alternatives. The processing removes much of the goodness from the food and this makes it quickly digested by the body; you feel hungry again much sooner than if you had eaten the whole grain varieties. It is good to choose whole grain breakfast cereals that have less salt and sugar. There is a slight cost difference with whole grain foods, but you will actually eat less, so you will save money. Whole grains contain valuable vitamins, minerals and fibre.

There are many ways to provide nutritious meals for your family that fit into your limited budget. Look for weekly specials, buy in bulk, shop at markets, have a vegetable plot if you have the yard space and cook your own food instead of buying expensive and nutritionally poor processed food.

Changing your routine occasionally will not only keep you interested, but will also use different muscles or the same muscles in different ways. This will ensure a better all-round workout, a more balanced, trim body and help to keep you mentally alert.

Get together with a friend and give these 5 fun exercise options a try:

Spinning
Take a spinning class for a great cardio session and give the abs and legs a good workout too. It might look like a room full of static bikes, but you will find that a Spinning class will be lots of fun, get your heart pumping and your mind involved in your workout, and burn loads of calories.

Belly Dancing
Any type of dancing is known to be great calorie burning activity. Belly dancing focuses on those abdominal muscles that are often difficult to isolate in a workout, without resorting to crunches. Belly dancing classes will give you a fun cardio workout that works your abs almost non-stop.

Boxing
You may find some type of boxing classes at your gym or go to a boxing gym for a great workout. Boxing uses your upper body and your legs in a cardio workout that needs your mind tuned in as well. Punching bag work is a great way to stay in good shape and strengthens shoulders, back and arms while giving your legs a workout too.

Ice Skating
Skating requires balance, strength and concentration. You will burn calories and strengthen your core muscles as you strive to balance on your way around the rink. Your legs will get strength training and you are sure to have lots of fun and laughs.

Swimming
Swimming is a great cardio workout that strengthens your legs, arms, shoulders and core. It is a great way to exercise if you have an injury because the water takes your weight. It increases endurance and fitness and helps you focus on controlling your breathing. A long slow swim can be relaxing after a hard day at work as it allows your brain to calm down.

You owe it to yourself to keep your workouts interesting and fun. Your fitness is an important aspect of your life and boredom will sabotage your efforts faster than anything. Look for other ways to add interest to your weekly routine so you can maintain the consistency you need to be fit and healthy.

Modern Pilates exercises are mostly done on an exercise mat, in a sitting or lying position. The required resistance to strengthen muscles is provided by simple gravity and body weight. The absence of machines allows for the development of balance and added strength of the core muscles of the body.
Some advanced exercises in Pilates use equipment to provide extra resistance for those who are working to increase strength.

Joseph Pilates developed his method of over 500 exercises to integrate body, mind and spirit, and the benefits of regular Pilates exercises include:

* Increased awareness of the body and the control we have over it. The exercises create improved posture and co-ordination, as well as the ability to perform more mindful activity.

* Increased core strength, including muscles of the spine, pelvis, torso and abdomen. The core is responsible for correct balance and posture, and a strong core helps to prevent injury, relieves back pain and enables the body to work more effectively during workouts.

* Pilates is low impact and is ideal for those with an injury to joints and the spine. It is a useful physical therapy for building strength, because the exercises are not weight bearing. The method is useful for arthritis and back pain sufferers.

* Breathing and breath control are major components of the Pilates method. This provides valuable training in effective breathing in all areas of life, and helps with stress and tiredness by ensuring high levels of oxygen in the blood. It is used by anxiety patients to help them relax.

* The focus in Pilates is on flexibility which develops long, lean muscles of a uniform size. This gives an even toned look to the body, which is why the method is favored by dancers. Flexibility also lessens the chance of injury and helps keep joints healthy and moving freely.

Pilates is now taught around the world and is favored by those who have no interest in high intensity workouts but still want to keep fit. By combining training for the body, mind and spirit it is an enjoyable exercise program, which promotes healthy breathing and flexibility, concentration and relaxation, fitness and strength.

Meditation is an ancient craft and has been practiced by spiritual leaders and followers for centuries. Recent studies have shown that meditation is effective in treating stress and anxiety. The reason for the success of meditation in treating such problems is the effect meditation has on the body – it brings about the “relaxation response” by lowering blood pressure, heart rate, metabolism, the rate of breathing and altering brain chemistry.

The benefit of meditation for anxiety sufferers is obvious when you are aware of the changes it causes in the body by creating the relaxation response, which is the reverse of the conditions found in the body during times of stress and anxiety attacks. Being able to calm the mind brings immediate relief of symptoms for many patients.

While some short term relief of symptoms is appreciated by anxiety sufferers, they are really looking for a more permanent effect. Luckily, meditation can help here as well. Through consistent practise of meditation, we become more aware of how we think and can more readily identify potential anxiety thoughts and symptoms before they develop into a full attack. This gives a degree of control over these thoughts which can help lessen the severity of the attack or prevent it completely.

There are many different types of meditation, but the following are the most suitable for controlling anxiety. Both types are effective and many people find they get the best results by alternating the two types.

* Mindful meditation is a type of concentration meditation where you focus on your feelings and thoughts, but do not allow them to affect you. It makes the mind calm and settled and is particularly effective in people with compulsive disorders.

* Concentrative meditation requires concentration on a chant, the breathing or an object (like a candle flame). It has the effect of clearing the mind.

The best way to learn meditation is to take a class from an experienced teacher. It is also possible to learn from guided meditations that are available on CD and by download from the internet. Both methods allow you to learn by following the voice of the teacher who guides you through the meditation process.

Regular practise of meditation will relax and refresh you at any time, and it will help you control the symptoms of your anxiety and stress. Organize your time to fit in a daily meditation session and you will benefit from the positive effects of this ancient craft.

10 cups broccoli florets
1 tablespoon unsalted butter
1 shallot, minced
1 garlic clove, minced
1/2 cup toasted bread crumbs
2 teaspoons lemon peel, grated
1/4 teaspoon pepper, divided
1 tablespoon olive oil
2 tablespoons lemon juice

Instructions:

Fill a saucepan 2/3 full of water.  Place on high heat and bring to a rapid boil.  Add the broccoli and steam for 3 minutes or until broccoli is crisp tender.  Cool under cold tap water and drain well.  Place the butter in a skillet over low heat and allow the butter to completely melt.  Add the shallot and garlic.  Cook 2 minutes stirring occasionally.  Add the bread crumbs and continue cooking 2 minutes or until the bread crumbs begin to brown.  Remove from the mixture from the skillet and place in a mixing bowl.  Add the lemon peel and 1/8 teaspoon of pepper.  Stir to combine well.  Place the oil in a large skillet over medium heat.  Add the steamed broccoli to the oil and cook 4 minutes until slightly brown and heated through.  Sprinkle the other 1/8 teaspoon of pepper over the cooked broccoli and stir to cover.  Pour in the lemon juice and sprinkle the top with the bread crumb mixture.  Serve hot.

Serves 8

Nutritional Information (Approximate Values)

75 calories
3.5 g total fat
1 g saturated fat
3 g protein
9.5 g carbohydrates
5 mg cholesterol
215 mg sodium
2.5 g fiber

1.     Decide on a start date. Plan to start on a specific date; don’t just drift into a new eating plan. Monday is a great day to start – it is the start of a fresh new week, you are rested after the weekend and usually have more energy. Have a ready-to-get-into-it attitude.

2.     Write down a meal plan in advance; don’t leave it to chance. Shop ahead of time so the ingredients are on hand and you avoid having to go back into the grocery store. Remove all non-healthy food from your cupboards.

3.     Decide on snacks as well as meals and have them prepared ahead of time. If you can just grab a snack, you will be less likely to just grab a junk food snack instead. Have cut up carrot and celery sticks in the fridge, a container of almonds and walnuts on hand, the makings of a healthy smoothie, fresh fruit etc.

4.     Never skip meals. Many people believe that skipping meals is a good thing because it reduces the calorie intake. Actually, it is one of the worst things you can do if you are serious about losing weight. Lack of food in the stomach slows the metabolism which stops fat burning. You need to keep your metabolism performing, by feeding it, so the body will burn the calories.

5.     Avoid hunger. Feeling hungry is the thing to avoid at all costs when trying to lose weight. Plan to eat 6 small meals and snacks a day or eat every 2 or 3 hours to keep your metabolism at premium levels. These are not all full meals – 3 meals and 3 snacks is what to plan for. You will find it so much easier to stick to your healthy eating plan if you are not hungry.

6.     Every meal and snack needs to consist of some protein and carbohydrate. Sugary and fatty snacks don’t have any lasting power and actually encourage you to eat more. Healthy snacks of protein and carbs will keep you satisfied with loads of energy.

7.     Exercise is a vital part of weight loss. To lose weight you need to burn more calories than you eat; cardio exercise burns calories. You must include cardio exercise in your weight loss plan. The recommended amount of cardio is 30 to 45 minutes on 3 to 5 days a week, but work up to this gradually.

8.     Build muscle. Muscle is your friend in the weight loss battle. Muscle burns more calories than fat and so you need to build more muscle. Include some weight training or resistance work to your plan.

9.    Drink more water. Water keeps you hydrated, keeps you from feeling hungry and is a great asset in your weight loss toolkit. Drink 8 glasses of chilled water every day. (Cold water needs calories burned to bring it to body temperature)

10.    Start a journal. Create a food journal to track what you eat each day, what exercise you did, what challenges you had, how you felt during the day, little tips you pick up and healthy recipes you find. In fact, use your journal to track and inspire and record your weight loss progress.