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  • “Spring” into spring! | Esperanza - Hope To Cope
    spirits and a spring in your walk Reflection Question What changes in the season are you noticing Tagged with Carol Kivler Energy Joy Life Light New Beginnings Season Spring About the author Carol Kivler Has 44 Articles Carol A Kivler MS CSP of Lawrence NJ is the founder of Courageous Recovery a division of Kivler Communications designed to raise awareness remove the stigma and instill hope in those who live with a mental health diagnosis Her mission is to have society and medical professionals view individuals living with mental illness as courageous survivors who want to be accepted not rejected respected not pitied and admired not feared Carol provides programs to hospitals medical and nursing schools as well to associations organizations and corporations Further Carol has been interviewed numerous times about her experience on television radio and in print Carol has written two books My Journal of Gratitude and Will I Ever Be the Same Again Transforming the Face of ECT She is currently working on her next book Unwrapping the Gifts from Depression Visit Carol s websites www CourageousRecovery com and www carolkivler com LEAVE YOUR COMMENT Cancel reply Your email address will not be published Required fields are marked First Name or Nickname Do not use full name Email Message RELATED ARTICLES Reviewing 2014 Embracing 2015 December 29 2014 10 57 am What feels like the end is often the beginning Thea Thijssen As 2014 comes to an end take time to reflect on the good A Final Goodbye December 22 2014 9 48 am Once you ve had a cat s affection you ll always have a heart connection Unknown This past week I brought my beloved cat Rascal to the Self Kindness Starts and Ends with You December 15 2014 11 30 am Be kind Everyone you meet is fighting a hard battle John Watson When looking for a quote to begin my blog piece this Sounding Board Needed or Provided December 8 2014 1 01 am Even though I can t solve your problem I will be there as your sounding board whenever you need me Sandra K Lamberson Life Book Categories All Books Anxiety Depression Children For Loved Ones Living Well Memoirs Treatment CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can

    Original URL path: http://www.hopetocope.com/blog/spring-into-spring/ (2016-02-14)
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  • Wellness Booster We Could All Use | Esperanza - Hope To Cope
    meet some awesome folks Reflection Question What can you do today to implement these wellness boosters in your life Tagged with Carol Kivler Contentment Control Focus Lifestyle Changes Peace Wellness About the author Carol Kivler Has 44 Articles Carol A Kivler MS CSP of Lawrence NJ is the founder of Courageous Recovery a division of Kivler Communications designed to raise awareness remove the stigma and instill hope in those who live with a mental health diagnosis Her mission is to have society and medical professionals view individuals living with mental illness as courageous survivors who want to be accepted not rejected respected not pitied and admired not feared Carol provides programs to hospitals medical and nursing schools as well to associations organizations and corporations Further Carol has been interviewed numerous times about her experience on television radio and in print Carol has written two books My Journal of Gratitude and Will I Ever Be the Same Again Transforming the Face of ECT She is currently working on her next book Unwrapping the Gifts from Depression Visit Carol s websites www CourageousRecovery com and www carolkivler com LEAVE YOUR COMMENT Cancel reply Your email address will not be published Required fields are marked First Name or Nickname Do not use full name Email Message RELATED ARTICLES A Secret Weapon for Daily Wellness November 19 2015 12 01 am Have you ever gone food shopping made out a list of what to buy and then forgotten the list at home I ll bet you were still able Wellness Up the garden path May 4 2015 4 00 am Growing things have the power to bust stress and boost your well being By Jessica Kraft It s that time of year when gardeners start What Is Wellness February 4 2015 12 01 am Optimal Health this was my working definition of wellness for many years I liked it because it allowed me to include more people However A Blueprint for Wellness Success in 2015 January 15 2015 12 01 am Sometime back I shared part of my L I F E Wellness Blueprint please click Today I want to share the rest of it with you It has Book Categories All Books Anxiety Depression Children For Loved Ones Living Well Memoirs Treatment CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS

    Original URL path: http://www.hopetocope.com/blog/wellness-booster-we-could-all-use/ (2016-02-14)
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  • Brain Food | Esperanza - Hope To Cope
    to be quite adventurous in preparing food but as I ve gotten older I m getting lazier I guess what I m trying to say is that I don t have good recipes that don t use dashes of ingredients I probably couldn t get in this small town on the praires of South Dakota A few simple recipes would do me a great favor so where do I look for simple healthy recipes RELATED ARTICLES Talking Turkey With A Loyola Dietitian November 19 2014 2 30 pm Does Turkey Make You Sleepy How to Pace Yourself During the Feast and Other Thanksgiving Tips Newswise MAYWOOD Ill Nov 20 2014 Food coma Emotional Eating Food vs Feelings November 3 2014 2 00 am Eating to soothe emotions doesn t help in the long run Try these strategies By Kelly James Enger Wayne of Wisconsin learned to eat his Howie Mandel No Laughing Matter August 4 2014 8 05 am Howie Mandel wants to make mental health care as common as dental care By Linda Childers Whether he s touring the country as a Resiliency You Bounce Back August 4 2014 8 04 am Build your resiliency empower yourself with the tools to get through tough times By Robin L Flanigan Think of your ability to be resilient Book Categories All Books Anxiety Depression Children For Loved Ones Living Well Memoirs Treatment CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your wallet and your worries by Kelly James Enger Read more SoundOFF MOMS DEPRESSION What is it like to be a mom with depression What is hardest for you What helps you cope CLICK HERE TO ANSWER CURRENT RESEARCH Shake It Off Not So Easy for People with Depression New Brain Research Suggests 2 27 2015 Harsh winter brings some psychological benefits says UB researcher 2 24 2015 Study Linking Suicidal Behavior Psychotic Experiences May Yield Strategies to Help Prevent Suicide Attempts 2 24 2015 Suicide Risk Falls Substantially After Talk Therapy 11 20 2014 A New Test Measures Analytical Thinking Linked to Depression Fueling the Idea That Depression May Be a Form of Adaptation 11 19 2014 CONNECT esperanza s Hope Write a Letter to the Editor SoundOFF Forum Home About Us

    Original URL path: http://www.hopetocope.com/brain-food/email/ (2016-02-14)
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  • Brain Food | Esperanza - Hope To Cope
    improves delivery of oxygen and nutrients to the brain The science on B vitamins and heart health is still unclear however so the American Heart Association advises taking in B vitamins through food sources rather than supplements Many cereal bread and pasta products in North America are enriched with folic acid a synthetic form of folate That s all to the good especially if you re choosing whole grain versions over white In addition to having more fiber and nutrients whole grain foods release their glucose energy at a steadier pace and thus reduce the likelihood of a mood crash blueberries improved short term memory and learning capacity in animal tests The produce aisle also provides phytochemicals naturally occurring compounds that generally are associated with the bright colors of vegetables and fruits As a group phytochemicals enhance the immune system strengthen cell functions and protect against cancer And plant foods are generally rich in antioxidants phytochemicals vitamins and minerals that essentially act as rust removers scrubbing destructive free radicals from the body There s some evidence that because of the brain s extremely active chemical processes and high fat content it s especially vulnerable to the cell harming activities of free radicals Some familiar examples of antioxidants lycopene abundant in cooked tomatoes beta carotene carrots winter squash and dark leafy greens and vitamins C and E We are the champions Despite the book and magazine articles touting so called superfoods there s no single item that guarantees physical and mental health The real benefits come from a varied diet that s rich in plant foods whole grains legumes and lean protein sources and that limits or eliminates fatty meats and processed foods However there are a few powerhouse items it can t hurt to eat more of For example Blueberries Celebrated as the champion of antioxidant fruits blueberries improved short term memory and learning capacity in animal tests Anthocyanin the compound that gives the berries their deep color has beneficial anti inflammatory properties Blueberries are also an excellent source of vitamin C and vitamin A Although they re relatively expensive especially in the off season you get a lot of bang for your buck and frozen blueberries work well in smoothies and in whole grain baked goods if you dust the icy globes with flour first Runners up Strawberries red grapes and cranberries Spinach This dark leafy green comes up trumps for iron when combined with vitamin C rich foods as in spinach salad with strawberries beta carotene lutein an antioxidant important for eye health folate vitamin A and vitamin K important in bone health and blood clotting To a lesser degree you also get potassium zinc and other B vitamins For a simple side dish sauté sliced garlic in olive oil for a few minutes then slowly add rinsed spinach and toss gently in the pan tongs work well until wilted and warm Runners up Collard greens and kale Lentils A half cup of lentils provides close to the

    Original URL path: http://www.hopetocope.com/brain-food/print/ (2016-02-14)
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  • Matthew Solan | Esperanza - Hope To Cope
    Depression Recovery Treatment Diet Doctors Exercise Hospitalization Humor Medication Meditation Mindfulness Peer Support Pets Animals Psychotherapy Sleep Stress Management Suicide Symptoms of Depression Anxiety Weight Loss or Gain Talk Therapy Relationships Personal Relationships and Anxiety Depression Caregivers Children Dating Family Forgiveness Friends Marriage Parenting School Education Spouse Partners Stigma Hope Celebrities Hope Essays Hope Harmony Spirituality Inspiration Motivation Religion Faith Spirituality Blog Forum Log In Forum Home Topics Discussions Members Community Blog Forum Associations Write to Us SoundOFF Magazine Current Issue Archived Issues Customer Service Print Digital Subscriptions Renewal Subscriptions Gift Subscriptions Buy Past Issues Frequently Asked Questions Digital Subscriber Access Subscribe Home Matthew Solan Gratitude Tis a gift to be thankful By Matthew Solan May 5 2014 10 17 am Practicing gratitude feeds your well being we have ideas for how to get started By Matthew Solan You d be hard put to find someone who s Read more Brain Food By Matthew Solan April 16 2014 6 40 pm What you put in your mouth makes a difference to your MIND MOOD Carol used to be best friends with the vending machine Read more CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015

    Original URL path: http://www.hopetocope.com/tag/matthew-solan/ (2016-02-14)
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  • Mediterranean Diet | Esperanza - Hope To Cope
    Anger Anxiety Emotional Numbness Fear Guilt Irritability Low Self Esteem Pessimism Physical Symptoms Sadness Sleep Problems Stress Substance Abuse Treatment Anxiety and Depression Recovery Treatment Diet Doctors Exercise Hospitalization Humor Medication Meditation Mindfulness Peer Support Pets Animals Psychotherapy Sleep Stress Management Suicide Symptoms of Depression Anxiety Weight Loss or Gain Talk Therapy Relationships Personal Relationships and Anxiety Depression Caregivers Children Dating Family Forgiveness Friends Marriage Parenting School Education Spouse Partners Stigma Hope Celebrities Hope Essays Hope Harmony Spirituality Inspiration Motivation Religion Faith Spirituality Blog Forum Log In Forum Home Topics Discussions Members Community Blog Forum Associations Write to Us SoundOFF Magazine Current Issue Archived Issues Customer Service Print Digital Subscriptions Renewal Subscriptions Gift Subscriptions Buy Past Issues Frequently Asked Questions Digital Subscriber Access Subscribe Home Mediterranean Diet Brain Food By Matthew Solan April 16 2014 6 40 pm What you put in your mouth makes a difference to your MIND MOOD Carol used to be best friends with the vending machine Read more CURRENT ISSUE Recent Issues November 1 2015 2 07 pm Fall 2015 GLENNON DOYLE MELTON Truth warrior In her Momastery blog her popular speaking tours and her book Carry On Warrior Glennon Doyle Melton shows it s OK Read more August 1 2015 2 07 pm Summer 2015 LEE WOODRUFF STRESS TEST After a family crisis left Lee Woodruff with symptoms of depression and anxiety she found the courage to reach out for Read more May 5 2015 9 31 am Spring 2015 DEPRESSION WHAT BREED IS YOUR BLACK DOG The unwelcome pup looks different for everyone and your particular form of depression can make a difference in choosing Read more February 1 2015 2 12 pm Winter 2015 TAKE THIS TO THE BANK Stressing out about finances These strategies can help you take control of your

    Original URL path: http://www.hopetocope.com/tag/mediterranean-diet/ (2016-02-14)
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  • Matthew Solan | Esperanza - Hope To Cope
    St Petersburg Florida matthewsolan com Top bp Magazine Articles by Matthew Solan Gratitude Tis a gift to be thankful By Matthew Solan May 5 2014 10 17 am Practicing gratitude feeds your well being we have ideas for how to get started By Matthew Solan You d be hard put to find someone who s Read more Brain Food By Matthew Solan April 16 2014 6 40 pm What you put in your mouth makes a difference to your MIND MOOD Carol used to be best friends with the vending machine Read more Water for wellness By Matthew Solan August 6 2012 10 51 am Even mild dehydration opens the door to low mood and fatigue Read more Blog Posts and Articles by Matthew Solan Buddy up By Matthew Solan August 7 2014 2 08 am Making weight loss a group effort may be just what you need to tip the scales By Matthew Solan When it comes to Read more Gratitude Tis a gift to be thankful By Matthew Solan May 5 2014 10 17 am Practicing gratitude feeds your well being we have ideas for how to get started By Matthew Solan You d be hard put to find someone who s Read more Brain Food By Matthew Solan April 16 2014 6 40 pm What you put in your mouth makes a difference to your MIND MOOD Carol used to be best friends with the vending machine Read more Water for wellness By Matthew Solan August 6 2012 10 51 am Even mild dehydration opens the door to low mood and fatigue Read more Be smart about carbs By Matthew Solan November 9 2010 3 52 pm Learn to take advantage of good carbohydrates and you just might up your energy level improve your mood and stave

    Original URL path: http://www.hopetocope.com/author/matthew-solan/ (2016-02-14)
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  • Brain Food | Esperanza - Hope To Cope
    antioxidants phytochemicals vitamins and minerals that essentially act as rust removers scrubbing destructive free radicals from the body There s some evidence that because of the brain s extremely active chemical processes and high fat content it s especially vulnerable to the cell harming activities of free radicals Some familiar examples of antioxidants lycopene abundant in cooked tomatoes beta carotene carrots winter squash and dark leafy greens and vitamins C and E We are the champions Despite the book and magazine articles touting so called superfoods there s no single item that guarantees physical and mental health The real benefits come from a varied diet that s rich in plant foods whole grains legumes and lean protein sources and that limits or eliminates fatty meats and processed foods However there are a few powerhouse items it can t hurt to eat more of For example Blueberries Celebrated as the champion of antioxidant fruits blueberries improved short term memory and learning capacity in animal tests Anthocyanin the compound that gives the berries their deep color has beneficial anti inflammatory properties Blueberries are also an excellent source of vitamin C and vitamin A Although they re relatively expensive especially in the off season you get a lot of bang for your buck and frozen blueberries work well in smoothies and in whole grain baked goods if you dust the icy globes with flour first Runners up Strawberries red grapes and cranberries Spinach This dark leafy green comes up trumps for iron when combined with vitamin C rich foods as in spinach salad with strawberries beta carotene lutein an antioxidant important for eye health folate vitamin A and vitamin K important in bone health and blood clotting To a lesser degree you also get potassium zinc and other B vitamins For a simple side dish sauté sliced garlic in olive oil for a few minutes then slowly add rinsed spinach and toss gently in the pan tongs work well until wilted and warm Runners up Collard greens and kale Lentils A half cup of lentils provides close to the recommended daily requirement for folate and it s pretty easy to open a can of low sodium lentil soup Lentils are a good source of iron especially when combined with vitamin C rich foods like dark leafy greens and relatively rich in calcium potassium zinc and other important trace minerals Plus they re a good protein source when eaten with brown rice or whole wheat bread Runners up Black beans kidney beans Salmon This lean protein source really multitasks Along with vital omega 3 fatty acids it has more vitamin B12 per serving than red meat and a fine amount of B6 too It s among the richest food sources of vitamin D and is considered a good source of calcium especially canned salmon Unfortunately it s the pricey wild caught salmon that packs the real nutritional punch For a quick entrée spritz a salmon fillet with olive oil and lemon juice salt lightly then bake at 400 degrees for 8 to 10 minutes Runners up Tuna fresh or canned and sardines which make a great snack on whole grain crackers Club Med As far as overall diet goes the classic food patterns of the Mediterranean region appear to have benefits for both mood and mental fitness The Mediterranean diet matches most of the standard healthy eating advice It s light on meat dairy and alcohol and heavy on fresh fruits and vegetables legumes nuts grains fish and olive oil a healthy fat One study published online in the Journal of Neurology Neurosurgery Psychiatry in May 2013 tracked older adults who followed either a version of the Mediterranean diet or a low fat diet for more than six years While the study s focus was on preventing heart disease it turned out the Mediterranean diet groups did significantly better on cognitive tests covering memory language and organization An earlier four year study of 10 094 healthy individuals found that people who kept closest to the traditional Mediterranean diet were a third less likely to develop depression the Mediterranean diet groups did significantly better on cognitive tests covering memory language and organization At the time researchers also noted that components of the diet may fight inflammation improve blood vessel function reduce risk for heart disease and repair oxygen related cell damage Plus almost all the staples in the Mediterranean diet seem to increase levels of something called brain derived neurotrophic factor BDNF a protein responsible for many brain functions BDNF plays an important role in learning and memory and it appears that low levels of BDNF co exist with low moods Just gobbling a handful of almonds isn t a cure all says Gary Wenk Ph D professor of psychology neuroscience and molecular virology immunology and medical genetics at The Ohio State University It has to be the combos that are staples in the Med diet working together he says Still you don t need to suddenly convert your kitchen to a Mediterranean sanctuary or immediately eliminate all meat As with any behavioral change look for ways to incorporate new habits little by little For example no matter where you re starting from commit to having one additional serving of a fruit and vegetable each day Then pick one day a week to experiment with a meatless entrée such as a stir fry over brown rice or a hearty soup that combines vegetables with a grain or beans Jamie has woven many elements of the Mediterranean diet into her meals more fish at dinner topping sandwiches with sliced avocados and using olive and flax oils instead of fatty salad dressing It has been a long process says Jamie whose longtime depression has eased tremendously But I always kept reminding myself that I am worth it to get better And my switch in diet made all the difference Matthew Solan is a freelance health writer in St Petersburg Florida matthewsolan com Follow him on Twitter matthewsolan

    Original URL path: http://www.hopetocope.com/brain-food/?replytocom=3029 (2016-02-14)
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