If you were brave how different would your life look?

Are you attracting the right people?

Are you ready to take action? 

Join us as we immerse ourselves in a Creative Class that will allow you to define what you want for yourself.  You will return home bringing a renewed creativity to all aspects of your life, both Business and Personal.

Create the life you deserve today!  Refreshments, snacks, and all the materials you need will be provided for you.  It is a free class, donations accepted, all are welcome.  Take this chance to connect with your community and have lots of fun!

February 4^th 2-5 pm

WaveHouse Athletic Club Conference Room

3115 Ocean Front Walk San Diego, CA 92109

Call 858-539-7227 to reserve your seat today. 

St. John’s Wort is an alternative or natural supplement for depression.

Depression is more than just “feeling sad.” Common symptoms of depression may include:

• Changes in sleep (sleeping too much or not enough)
• Eating too much or too little (and weight gain or weight loss)
• Having little interest in things that you used to enjoy
• Physical pain
• Feeling hopeless or worthless
• Suicidal thoughts.

Another alternative for depression is Meditation. If you are feeling down, please join us on Wednesday evenings for Meditation. We can help build up your spirits.

The uses of Prozac specifically include the treatment of depression, panic disorder, obsessive-compulsive disorder, and bulimia.

Common side effects:

• Insomnia
• Weakness
• Diarrhea
• Anxiety/ Nervousness
• Decreased Sex Drive
• Sweating
• Nausea
• Headaches
• Drowsiness
• Dry Mouth
• Shakiness
• Impotence

Less Common but more serious side effects:

• Suicidal thoughts or behavior
• Agitation or panic attacks
• Hostility or aggressiveness
• Engaging in unusual or dangerous activities
• Restlessness or inability to sit still
• Extreme elation or feeling of happiness that may switch back and forth with a depressed or sad mood
• Other unusual changes in behavior

It is possible that you may experience some or none of the Prozac side effects explained above.

Unfortunately, there is no way for your healthcare provider to know beforehand if you will have side effects from a medicine that you have never tried.

Diet for Depression

How can my diet affect my depression?

Dietary changes can bring about changes in your brain structure, both chemically and physiologically. Those changes can improve mood and mental outlook. Here are 10 tips for eating if you or a loved one is recovering from clinical depression.

1. Eat a diet high in nutrients
   Nutrients in foods support the body’s repair, growth, and wellness. Nutrients we all need include vitamins, minerals, carbohydrates, protein, and even a small amount of fat. A deficiency in any of these nutrients leads to our bodies not working at full capacity – and can even cause illness.
2. Fill your plate with essential antioxidants
   Damaging molecules called free radicals are produced in our bodies during normal body functions – and these free radicals contribute to aging and dysfunction. Antioxidants have been shown to tie up these free radicals and take away their destructive power. Foods high in powerful antioxidants, include::
   • Sources of beta-carotene: apricots, broccoli, cantaloupe, carrots, collards, peaches, pumpkin, spinach, sweet potato
   • Sources of vitamin C: blueberries, broccoli, grapefruit, kiwi, oranges, peppers, potatoes, strawberries, tomato.
   • Sources of vitamin E: nuts and seeds, vegetable oils, wheat germ.
3. Eat “smart” carbs for a calming effect
   Don’t shun carbs – just make smart choices. Limit sugary foods and opt for smart carbs, such as whole grains, fruits, vegetables, and legumes, which all contribute healthy carbs as well as fiber.
4. Eat protein-rich foods to boost alertness
   Foods rich in protein, like turkey, tuna, or chicken, are rich in an amino acid called tyrosine. Tyrosine boosts levels of the brain chemicals dopamine and norepinephrine. This boost helps you feel alert and makes it easier to concentrate.
5. Eat a Mediterranean-type diet
   The Mediterranean diet is a balanced, healthy eating pattern that includes plenty of fruits, nuts, vegetables, cereals, legumes, and fish. All of these are important sources of nutrients linked to preventing depression.
6. Get plenty of vitamin D
   Vitamin D increases levels of serotonin in the brain.
7. Select selenium-rich foods
   Selenium is a mineral that is essential to good health. They include:
   • Beans and legumesLean meat (lean pork and beef, skinless chicken and turkey)
   • Low-fat dairy products
   • Nuts and seeds (particularly brazil nuts
   • Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)
   • Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)
8. Include omega-3 fatty acids in your diet
   We know that omega-3 fatty acids have innumerable health benefits. Recently, scientists have revealed that a deficit of omega-3 fatty acids is associated with depression.
   Sources of omega-3 fatty acids: fatty fish (anchovy, mackerel, salmon, sardines, shad, and tuna), flaxseed, nuts, canola oil, soybean oil, walnuts, and dark green leafy vegetables.
9. Watch your lifestyle habits
   Many people who are depressed also have problems with alcohol and/or drugs. Alcohol and drugs interfere with mood, sleep, and motivation.
10. Stay at a healthy weight
    Findings published in the journal of Clinical Psychology: Science and Practice, show a link between obesity and depression, indicating that people who are obese may be more likely to become depressed. In addition, according to this study, people who are depressed are more likely to become obese. Researchers believe the link between obesity and depression may result from physiological changes that occur in the immune system and hormones with depression.

Just as negative emotions can weaken the body’s resistance, positive emotions can strengthen it, or at least allow it to function normally. The simple act of deciding to be happier and focus on the positive will improve your health. Your thoughts are your reality

If you want to have a healthy body you need to have healthy thoughts and emotions.   Just as it is important to avoid toxic chemicals, it is also necessary to avoid toxic thoughts.   In order to create positive thoughts instead of negative ones, we must decide in advance to be proactive and to discipline ourselves to take out the old mental program of negativity and immediately replace it with the new mental program of being positive and kind.

One way to do this is through positive affirmations. Affirmations are best if done in the morning or before going to bed. This helps to program your subconscious mind with positive thoughts. Here is an example affirmation to get you thinking properly about creating your own.

“My beliefs create my reality! I choose health, abundant wealth, constant happiness and eternal love. I attract, heal, and positively influence the lives of people in my life.”

Have gratitude, everyday with your affirmations, say what you are grateful for and more will come your way.

Each of us has our own “second chance”: every second of our lives. Without our health, we are not capable of living a full life, let alone contributing constructively to others. Getting well is an individual process dependent by the realization that one’s present state of life and health is no longer acceptable and one finds the commitment to do what it takes to create a better life.

Whether You Think You Can, or You Can’t, Either Way You Are Right