1. Relax Handout

2. Foods for Relaxation…. Vegetable Soup Celery Bananas
Helps detox the body
Celery
Lowers high blood pressure which helps you relax
Bananas
Full of magnesium and potassium which are natural muscle relaxants.
Has tryptophan which helps release serotonin in the brain (the happy juice)
Dark Chocolate 70% Cacao or more
Contains serotonin, endorphin and dopamine which help the hormones calm stress in the brain. 70%
Health fitness revolution

3. Foods for Relaxation… Oatmeal Eggs Nuts and Seeds
Rich in vitamin B6, melatonin and helps with the absorption of tryptophan which helps the body make serotonin (happy juice)
Eggs
Tons of amino acids with tryptophan that helps the brain relax
Nuts and Seeds
Full of vitamin E, B Complex, zinc, magnesium and selenium which help the brain relax.
Cold water fish: tuna, salmon, mackerel
High omega-3 fatty acids help boost serotonin levels and suppress cortisol and adrenaline which cause stress and anxiety
Health fitness revolution

4. Foods for Relaxation… Honey Brown Rice Avocado Spinach Fresh Basil
High in tryptophan which helps reduce anxiety and the brain. High in potassium which fights off stress hormones and relax the nervous system.
Brown Rice
Helps release insulin which helps relax the brain so that serotonin and melatonin are released for the relaxation of the nervous system.
Avocado
Rich in potassium and contain vitamins and minerals that help release the hormones in the body that fight the stress hormones
Spinach
has magnesium that helps keep your nerves and muscles relaxed
Fresh Basil
Magnesium which helps muscles and blood vessels to relax
Health fitness revolution

5. Relaxation Techniques to Reduce Stress
Sit up straight, eyes closed, feet on the ground and a hand on your belly
Slowly inhale through your nose for a count of 10 and slowly release through your mouth for a count of 10
Repeat for 5 minutes
Breath work

6. Meditate
A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD
I will gift you a zen12 meditation that works with brain wave technology so that the 12 minutes works like an hour of meditation

7. Be Present Stop and Calm down
Focus on being aware of what is happening in your body and around you
Focus on your senses and connect to the grounding of the earth

8. Connect and Reach Out Talk about it with someone else
Share what is going on
Ask for them to just listen and hold space for you to talk, you will find as you talk, there is more to your stress than you thought.

9. Laughter Laughter lowers cortisol which is your stress hormone
It boosts the endorphins which elevate your mood

10. Yoga or some form of exercise
Eases depression and anxiety by releasing serotonin from the brain

11. Be Grateful
“Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, NC.
Keep a gratitude journal
My gift to you is a 7 day guided journal

12. Take Time To Relax Notice when you get stressed
Take time to take care of yourself, your body, mind and spirit
Eat healthy
Exercise
Connect with others

13. SPECIAL SURPRISE AND BONUS PAGE http://gsdfree.com/relax