Don’t Just Dream It, Be It

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being what you know you are

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don’t just dream it, be it

Anxiety – Pumpkin butter! Food is the best medicine


Pumpkin seeds have tryptophan in them which is one of the essential amino acids and plays a major role in your nervous system messengers helping you sleep, relax, and rest. Tryptophan is also used by the brain to make serotonin, the substance that makes you feel happy and calm.
What can eating tryptophan foods do for me?


  • Help regulate your appetite
  • Help you sleep better
  • Elevate your mood
  • relax you

More health benefits of Pumpkin seeds-
-Anti inflammatory

-Anti Depressant

They contain L-tryptophan, a compound naturally effective against depression.

-High in Magnesium

-Vitamin E

-High in Zinc-
The zinc in pumpkin seeds helps protect skin cells membranes and maintain the connective collagen. Good levels of zinc in our diet also helps promote skin cell renewal, making us look younger and fresh!

 Pumpkin Seeds are used in many cultures as a natural treatment for tapeworms and other parasites.

I know a friend personally that eats many pumpkin seeds and they make his hair grow so fast and his skin is glowing! My mom carries the anti-anxiety seed butter in her purse and takes a couple of tablespoons during the day.  It’s great to spread on toast or sandwiches, or just snack on!

I like to eat seed butters instead of nut butters. They digest easier in my system and leave me with more energy!

Make sure you soak your seeds to release the enzyme inhibitors making digestion easier and mineral absorption better.

Soak for 6-8 hours in filtered water and rinse


1 cup of raw soaked pumpkin seeds

1 or 2 tablespoons virgin cold pressed coconut oil

1 tablespoon raw honey

blend in vitamix or food processor

Put in mason jar 🙂


NINA notes:

having a sense of humour and being able to laugh – especially at yourself – is a sign of mental health.

good nutrition is the best way to keep your body and brain healthy and functioning properly.

I have been a vegetarian/raw foodie for three months and have lost about 70 pounds and greatly improved my physical and mental health – and anything that reduces anxiety that is natural – is highly endorsed by me.

stress tips for anyone really…



1. BREATHING AND EXERCISE: I know this sounds like common sense.  However, are you really doing it… taking long, slow, deep breaths and taking the time to do this a few times throughout the day?  What is your exercise routine?   Exercise is probably one of the most important proven stress reducers.  A recent article in Better Nutrition magazing recommends a weekly mixture of weights, aerobics and stretching.  For me, it has to be fun.  I love my pilates class.  My local Curves offers a great Zumba dance class and I go to the gym twice a week for the heavy weights.


2. WHAT YOU EAT MATTERS:  What are you eating?  Try making a list of everything you put in your mouth this week.  Be conscious and awake here.  Sugars and starch can make you feel edgy, depressed and even angry… all leading to fatigue and irrational thinking, which directly leads to stress.  Living foods can help reduce stress, give you energy and help create clarity.  Try reducing the sugars and starch and increasing the greens and see what happens.


3. CONFIDENCE LOWERS STRESS:  I interviewed Master Talent Teacher founder and 30 year commercial audition coach, Carolyne Barry.  Her top tip on dealing with stress is “make a point of building your confidence.”  Carolyne’s worked with thousands of actors and she feels that the proper training with the right people combined with dedicated preparation is paramount to helping build confidence.  Feeling confident about yourself and your work will keep stress at bay.  Find out more about Carolyne at or at


4. HAVE A FULL LIFE:  Carolyne also suggested that we make sure we have a full life.   She’s all about mastering being organized so that “you can schedule in time for you!”  She suggests that “We dance, lunch with friends, walk, read a good book… release from work.”  “We’re alive to enjoy the ride” she says, “so, how you treat yourself is important.  Surround yourself with empowering people and celebrate and appreciate every success, everyday… big and small.”


5. MEDITATION:  Meditation is an excellent stress reducer says Transformation Coach and Soul Notes founder Barbara Daoust.  Even a few minutes a day at any time during the day is beneficial.  However “the optimal times” Barbara suggests “are before bed and first thing in the morning when we are in our alpha state.  These are the best times to generate positive affirmations and new patterns of thinking that you want to develop.”  “Silencing the mind will help you focus,” she says, “and focus leads to clarity and the more clarity we have the more the conscious we are.  The more conscious we are the more we can distinguish our thoughts.”  As I mentioned in an earlier newsletter, if you are a beginner or if you feel you just don’t have time check out   And to check out Barbara’s site go to


6. THE PIVOTAL PROCESS:  Barbara was telling me that of the over 50,000 random thoughts we have per day as many as 75 to 95% are negative!  Does that blow your mind?  Seldom do we question our thoughts and yet they determine our feelings.  The more we focus on the negative the more the negative expands.  That downward spiral leads to stress.  Barbara feels that the pivotal process is a great tool to offset this.  “Ask yourself… do I feel powerful or powerless?  When you do this you can consciously raise yourself into a better feeling thought.  When you’re feeling more powerful you’re managing your thoughts versus your thoughts managing you.”


7. TIME MANAGEMENT:  A lot of our stress comes from having too much to do and not enough time to do it.  One of the things that I did back when I started to experience stress was look at how I could improve my time management skills.  I was very weak in this area.  I took a time management workshop and the trainer suggested that we invest in a day planner or day timer.  I love it and I believe it actually reduces my stress.   Here are a couple of tricks that I use with my day planner.  At the end of each work day I set up my list for the next day.  That way I am not taking work home with me.  It stays in the office.  Also, I list my jobs numerically in order of importance.  And I check them off as I go through the day which feels really good.  If there are items still left on my list I move them to the next day.  Give it a try.


8. WATCH YOUR LANGUAGE:  Words have a direct effect on us both psychologically and physiologically so be careful what you say.  My stress specialist told me to stop using works like ‘should’ and ‘must.’  Use preferences instead.  For example, replace “I should have gotten that role,” with “It would have been nice if I had gotten the role and I certainly did my best.”  It really does take the pressure off and you gradually learn to stop beating up on yourself.

9. CHANGE YOUR SELF-TALK: What are those voices in your head telling you?  Most of the time we are on autopilot and thinking the worst is a tunnel we tend to go down.  It’s called ‘catastrophizing.’  We predict that the worst is going to happen.  My stress specialist back in the 80s gave me a great exercise for this.  He had me keep a daily list of events that caused me anxiety.  I had to write out a brief description of each item with a parallel category describing “what’s the worst that could happen?”  I was always amazed and relieved to know that even the worse possible scenario was something I could handle and never life threatening.  It’s a great exercise.


10. DO YOUR HOMEWORK:  And like the quote says “Live like your life depends on it.”  Like every topic today there are tons of resources available.  Google stress and you’ll find a wealth of information.   A couple of books that I found extremely helpful are Dr. David Burns “Feeling Good, the New Mood Therapy” and Dr. Albert Ellis’ “Rational Emotive Therapy – Self Help Techniques.”  If you feel that you really need help, make an appointment with a stress specialist.  Don’t let stress interfere with the joy and fun you want and deserve to have from life.




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