Depession can be difficult to diagnose and treat.  You may have prescription medications provided by your doctor, but that may only cover the symptoms and can have severe side effects. It may be necessary in some cases, but it is worth your while to research what natural remedies are available for depression.

Serotonin plays a huge role in your brain functioning and in your emotions.

St. Johns Wort contains chemical components which, according to recent studies, might work by preventing nerve cells in the brain from absorbing the chemical serotonin, and reduce levels of protein in the body’s immune system.  St. John’s Wort is considered an effective natural remedy to treat mild to moderate depression.
Get More Info on MindSoothe for for Depression, Insomnia, OCD and Anxiety

However, it must be noted that St. Johns Wort is still undergoing studies to determine its efficacy in treating severe depression.  St. Johns Wort should not be taken with other drugs wherein the interaction between the drugs can cause harmful results.
Diana Walker, the Cravings Coach has utilized St. John’s Wort and highly recommends it for anyone with mild to moderate depression.

The statistics on depression reveal there are approximately 19 million Americans who suffer from the medical condition of Depression.

While there are many people who are taking anti-depressive drugs, there are those who prefer not to take medication at all.  There are a variety of remedies which one can use to alleviate depression, as long as it is mild to moderate in severity.

Breathing, Yoga, Meditation

Breathing exercises have an enormous therapeutic value in treating depression. So too, yoga and other forms of meditation can alleviate many of the symptoms associated with depression.

Omega 3, Folic Acid, Magnesium, Vitamin B6

Other natural remedies can be found in diets which contain omega-3 oils, folic acid, magnesium, and vitamin B6.

Stop drinking Alcohol and Caffeine and Reduce Sugar

Alcohol and Caffeine and Sugar also play a huge role in depression.  These all harm the body in various ways.  Therefore, stopping alcohol and caffeine as well as reducing the amount of sweets and sugar products you eat, can also reduce the effects of depression.

Exercise

Exercise is also a great way in which to minimize depression. Establish a routine such as walking 20 to 30 minutes daily. Utilize aerobic exercise which naturally increases chemicals in the brain known to enhance one’s mood and at the same time decrease the stress hormones.

• act as a tonic to purify the blood
• improve gastrointestinal health
• juice can be used to treat colds and congestion

Dandelions Health Benefits Diana Walker Photo

Dandelions are rich in essential vitamins and minerals:
1. Beta-carotene
2. vitamin A
3. Fiber
4. Potassium
5. Iron
6. Calcium
7. Magnesium
8. Phosphorus
9. Thiamine
10. Riboflavin
11. Protein

High Blood Pressure
One of the most beneficial uses for dandelion is in the treatment of high blood pressure.

Great Dandelion Greens Recipe
My friend Rita wrote: “Every spring we would have the Dandelion greens with Olive oil, lemon juice and garlic, they were awesome and fresh Italian bread!”
Sounds delicious!!

Diuretic, Potassium, Healthy Heart, Liver Cleanse
Also, dandelion acts as a diuretic and its potassium aids in maintaining a healthy heart.  Dandelions have been used for cramps and muscle spasms.  Dandelion Root is well-known by anyone doing a Liver Cleanse.


Laxative, Constipation, Indigestion
If you need a mild laxative, the dandelion will prove beneficial in this regard. It will also improve your appetite, relieve constipation, and aid in indigestion.

Eating Dandelions
Ways to eat Dandelion:  Dandelion Root capsules, Dandelion Leaves in Salad, Dandelion Fresh Juiced, Dandelion Leaves Steamed (like Greens)

Dandelions are healthy and not harmful in any way. It is reported that everyone can benefit from eating dandelions on a regular basis or drinking its juices, as well.

See Also —–> Dandelion Root Liver Cleanse

I really love the look of dandelions, and if you steam Dandelion leaves, they can be a little bitter, but add some lemon to them, and some Himalayan sea salt, and you will have some amazing greens to provide health benefits. My mother used to regularly pick dandelion greens and steam them for dinner. Save your dandelions!  You can also use them for juicing. The dandelion – roots and leaves and juiced and steamed – has unbelievable health benefits.  Dandelions are definitely more than just “weeds” and should be given respect – they are beneficial to our health in countless ways.

Summarizing some of the benefits of dandelions:

• Aids in weight loss
• Cleanses the skin
• Improves bowel function
• Prevents anemia
• Controls diabetes
• Lowers cholesterol
• Reduces acid indigestion

presented by Diana Walker, Cravings Coach
CEO, Diana’s Healthy Lifestyles

Dandelion Recipe Healthy Whole Foods Greens

Stop Food and Sugar Cravings by Barry Macdonald presented by Diana Walker

Quoting from Barry’s Document: “There are times when we all reach for some type of comfort food and after a few mouthfuls the world seems like a better place.

But now scientists believe that the secret behind comfort foods is all in the mind, as foods that are high in sugar and fat can alter the chemicals in the brain and can help to relax us.

Addiction to sugar is not a result of a mental disorder, character flaw or weak will. The roots of sugar addiction, as well as any other addiction, lies in neurotransmitters in the reward pathway of the brain. Sugar addiction develops in several different ways.”

Be sure to read more by clicking here: Stop Food and Sugar Cravings by Barry Macdonald presented by Diana Walker

Be sure to check out Barry J. Macdonald’s website at escapefromfat.com

Wishing you Freedom From Cravings!
Diana

Diana Walker, Cravings Coach
ON FACEBOOK —–> Diana Walker’s Healthy Lifestyles

1. Wide Variety of Healthy Food

Variety is the spice of life. If you have some variety in your diet you’re more likely to enjoy what you’re eating. So ensure that your eating plan includes a wide variety of foods. Choose foods that give you joy and eat them in moderation. Too much of anything isn’t good.

2. Eat More Fiber to Feel Full

A common complaint of many diets is that the portions recommended aren’t filling. Start incorporating more fiber into your diet. Not only is it good for you but it will help to make you feel full and satisfied.

3. Healthy Snacking

Part of the challenge of sticking to a diet is a nasty habit many of us have called unhealthy snacking. Retrain yourself to eat healthy snacks. The reality is you will continue to eat between meals and that is actually a good thing to do. Just ensure that what you’re snacking on gives your body much needed energy and nutrients.

The easiest way to snack on healthy food is to think ahead. Prepare fresh or dried fruit, raw vegetables with low fat dip or fill a small container with a handful of nuts or low fat yogurt. These are just a few ideas for some handy and tasty snacks that are easy to carry and will satisfy that “snacking” need.

4. Nine Servings of Fruit and Vegetables Daily

Did you know that many health experts recommend that as part of a healthy diet one should eat up to nine servings of fruits and vegetables a day? That works out to about 4  cups. Not only can this approach provide delicious and energy boosting snacks and meals but these servings can help lower cholesterol levels. As well, for vegetarians and raw food enthusiasts, more fruits and vegetables means less room and need for meats and dairy in the diet. Reducing our meat and dairy intake reduces cholesterol-boosting saturated fat-an outcome that our hearts will appreciate!

FRUIT – Here are some pointers to keep in mind about fruit:

Select fruits that are in season. This is not only a tastier alternative, since locally grown food is naturally fresher, but it is better for the environment as well. When we purchase locally grown food we help lower the demand for foods that must be transported cross country to fulfill customer needs. Less transportation = less fumes and pollution.

Always choose fresh fruits whenever possible. When fresh fruits aren’t possible, choose fruits canned in juice or water rather than light or heavy syrup since this adds unnecessary sugar to your meal.

1. Watch your intake of fruit juices. Many fruit juices have ridiculously high sugar content. Choose whole fruits as snacks rather than juice.
2. Try to make it a habit to add fruit in salads, toppings, desserts and snacks, whenever possible.

VEGETABLES – Here are some handy tips for selecting and eating vegetables:

1. Colorful vegetables (and fruits) provide a wide range of vitamins, minerals, fiber and phytochemicals your body uses to maintain good health and energy levels.
2. So when choosing green leafy vegetables the darker the better! Eat more dark-green vegetables like broccoli, spinach and kale.
3. Yellow and orange vegetables (and fruits) contain varying amounts of antioxidants such as vitamin C and when included as part of a low-fat diet may help to maintain a healthy heart, vision health and a healthy immune system. So eat more orange and yellow vegetables like carrots, pumpkin, winter squash and sweet potatoes.
4. Control the amount of starchy vegetables (like potatoes) in your diet.

Diana Walker, Cravings Coach
CEO, Diana’s Healthy Lifestyles

I absolutely loved reading Dr Dean’s latest blog post regarding  The Failure of Gene Therapy  She has devoted her life to healthy lifestyles.  I was particularly interested in Dr. Dean’s summary of nutrition requirements and how we can take responsibility for our health through making sure our body’s are receiving the right nutrients.

Healthy Green Food Salad Diana Walker

Here is some information from Dr. Carolyn Dean:

Autism: Begin by avoiding gluten and casein. In my experience, if that is not done, anything else you throw at them doesn’t seem to matter.

For angina, high blood pressure, asthma, muscle cramping, diabetes, pre-eclampsia and migraines: magnesium is the basic treatment. If you don’t begin with that, any other nutrients or drugs don’t have a chance.

For the thyroid and immune system weakness: Start with iodine.

For immune system weakness, osteoporosis, cancer and dozens of other conditions: make sure you use Vitamin D.

Click Here —-> Read Dr. Carolyn Dean’s full blog post

Diana Walker, CEO, Diana’s Healthy Lifestyles

Eggplant Casserole Healthy Vegetarian Recipe

Ingredients:

3 eggplant, peeled and thinly sliced
2 eggs
4 cups bread crumbs (make your own from whole grain bread or from gluten-free bread)
6 cups spaghetti sauce, divided
1 package (16 ounce) low fat mozzarella cheese, shredded and divided
1/2 cup grated Parmesan cheese, divided
1/2 teaspoon dried basil


Instructions:
Also see Diana Walker’s Raw Food Health Benefits

1. Place eggs into small bowl and beat.
2. Place multi-grain bread crumbs in a separate bowl. (use gluten-free bread if you are on a gluten-free diet)
3. Take sliced eggplant and dip into egg, coating completely.
4. Place slices in bread crumbs covering entire slice.
5. Place slices on cookie sheet being sure not to layer slices.
6. Bake in a preheated 350 degree oven for 7 minutes then flip slices and continue baking for 5 minutes more.
7. Remove eggplant from oven.
8. In a large oven safe-dish spread enough spaghetti sauce to cover bottom of pan.
9. Put eggplant slices in a single layer over sauce.
10. Cover with cheeses. Continue to layer until all the sauce and eggplant have been used.
11. Sprinkle basil over top of casserole.
12. Return to oven and bake 30 minutes or until browned.

Wishing you Freedom from Junk Food Cravings!
Diana Walker, Cravings Coach

Healthy Whole Food Recipe Carrot Salad

Ingredients:

2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 small clove garlic, minced
Freshly ground pepper to taste
2 cups grated carrots
3 tablespoons chopped fresh dill
2 tablespoons chopped scallions
1 tablespoon raisins

Instructions:
In large bowl combine grated carrots, raisins, chopped dill and chopped scallions.  In separate bowl mix together lemon juice, olive oil, garlic and pepper.  Pour liquid over carrot mixture.  With two forks toss carrot mixture being sure to coat well.  Refrigerate until ready to serve. 

Wishing You Vibrant Health and Freedom From Cravings for Junk Food!
Diana Walker, Cravings Coach

There are several reasons why water is the perfect thing to reach for when you are feeling the need to snack. The first is purely because water is something that will fill your stomach. When you are feeling hungry, even if you know that you are not, you can use water to make you feel full. Drinking water before and after a meal can help you eat less. You’ll also avoid those hunger “crashes” that make you reach for the nearest candy bar.

Water also helps reduce cravings at the molecular level. Your entire body needs water in order to function.  Proper water consumption will ensure that your body has the hydration that it needs to metabolize your food. Without the presence of enough water, your body will not be able to get the nutrients from the food that you eat.  Many food cravings are based on your body’s need for specific nutrients.  If you don’t have enough water in your body, you’ll continue getting cravings for food no matter how much you eat.  Your body won’t be able to process the food you are eating effectively enough to be helpful.

Water is essential to using fat properly.  When your body isn’t processing fat the way that it should it only has one other option: storage. The more fat you have, the more food your body needs to maintain it’s “set point” weight, and anything under that means that you’ll be craving food. In order to curb your cravings, you need to turn your body into a fat burning machine and that’s just not possible without proper water intake.

Your liver is one of your main fat burning organs, when it is able to do its job properly. But if you don’t have enough water, it starts a chain reaction of events that inhibit the liver and your fat burning potential. Your intake of water makes your kidneys work properly, but if you are dehydrated they will suffer. The kidneys will rely on your liver more heavily, which means that the liver can’t do everything that it is supposed to – namely burn fat! When you drink enough water, you are keeping your kidneys active and making it easy for your liver to burn fat.

Water also plays an important role in using another helpful “curb your cravings” ally: fiber. You may have read that in order to reduce your cravings and lose weight, you need to eat a lot of fiber rich foods. Fiber is very important, but only if it is activated in your body. If you don’t drink enough water, your fiber intake won’t have as much impact. Fiber only works for you when it is combined with water. It gives you that “full” feeling and helps flush toxins from your body only when it absorbs the water that is in your body. If there isn’t enough water to spare, your body won’t allow absorption, and the fiber will remain useless.

Diana Walker, Cravings Coach, CEO, Diana’s Healthy Lifestyles

In fact, there are certain fats called “Essential Fatty Acids” that play an important role in your body’s functioning. These fats are so important that you should take extra steps to get them into your daily diet. These essential fats are found in polyunsaturated fats.

Essential Fatty Acids (EFAs) are necessary fats that your body can’t make on its own. They must be part of your diet. You may have heard of Omega-9s. These are not “essential” like the Omega-3 and Omega-6, and are thought of as “good” fatty acids.

Benefits of Essential Fatty Acids

EFAs help support your cardiovascular, reproductive, immune and nervous systems. You need them to help manufacture and repair cell membranes. They help your cells get the most out of the foods that you eat and get rid of the chemicals and toxins that are in your body.

What Foods Contain Omega-3s?

Omega-3 is also known as Alpha-Linolenic Acid (LNA).

Omega-3 is found in oily fish, such as salmon, herring, sardines, trout, tuna, and rainbow trout.
Other sources include canola oil, flaxseeds, and hempseeds.
You can also find Omega-3 EFAs in dark green vegetables like broccoli, kale, seaweed and spinach.

What Foods Contain Omega-6s?

Omega-6 is also known as Linoleic Acid (LA).

Omega-6 is found in safflower oil, sunflower oil, corn oil, sesame oil, hemp oil, pumpkin oil, soybean oil and walnut oil.

Omega-6 May be in our Diets in Excess

Because so much oil is used in the North American diet – you may have an excess of Omega-6 in your diet. The ideal ratio of EFA Omega-3 to Omega-6 is 3:1. In other words, you should have 3 times as much Omega-3 as Omega-6.

Most people actually need to reduce their Omega-6 and increase their Omega-3 intake.

In all cases, you should keep your fat (and even Essential Fatty Acids) – to less than 25% of your daily dietary intake.

Omega-3 and Weight Loss

Omega-3 fatty acids are particularly beneficial because of the role they play in weight loss.

They help regulate your blood sugar levels, and help with cravings and excess hunger. This could contribute to lowering your risk of diabetes and obesity.

A recent study published in the International Journal of Obesity showed a link between Omega 3 fish oil and the number of calories burned in a day. The study compared the calories burned by a control group versus the calories burned by test subjects who received 1.8 grams of fish oil supplements per day.

The results showed that the test group burned 26% more calories each day. The researchers also found that the group that took the supplements experienced 50% lower insulin levels. Not only were they burning more calories, but also their bodies were producing less fat due to the fish oil. Insulin increases the activity of enzymes that store fat. Less insulin means less fat storing activity and less weight gained.

Omega-3 Supplements

Taking Omega-3 fish oil capsules is a great way to get the benefits of fish oil without eating fish. You can also use one tablespoon per day of flaxseed oil to get your daily dose of Omega-3. Adult men need roughly 1600 mg of Omega 3 fatty acids per day. Women need at least 1100 mg per day. If you’re a woman who is pregnant or breastfeeding, you should increase your daily intake to 1500 mg.

While excess consumption of other types of fat can lead to obesity, heart disease and high cholesterol, essential fatty acids like Omega 3 and Omega 6 can improve your health and well being.

Very interesting point about how to curb cravings. Looking to fight off that afternoon or evening snacking binge. Cucumbers can be used  for quick healthy snacks.

As Diana Walker, Cravings Coach – If you can utilize more healthy whole foods in your diet, I know that you can curb cravings for sugar and curb cravings for junk food.

The Amazing Cucumber – I personally love cucumbers.  I remember having “cucumber sandwiches” – well, little tiny rounds of cucumber on delicate bread – in London England – when I lived there in my 20s.  I felt so elegant!


I would suggest being sure to purchase organic cucumbers, if possible.  Eat them as they are or use in whole food recipes. Cucumbers could help to stop sugar cravings and junk food cravings.

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.
2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber.  Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.
3. Tired of your bathroom mirror fogging up after a shower?  Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.
4. Are grubs and slugs ruining your planting beds?  Place a few slices in a small pie tin and your garden will be free of pests all season long.  The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.
5. Stressed out and don’t have time for massage, facial or visit to the spa?  Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.
6. Looking for a ‘green’ way to clean your faucets, sinks or stainless steel?  Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won’t leave streaks and won’t harm your fingers or fingernails while you clean.

Wishing you Vibrant Health and Freedom from Cravings!

Diana Walker, Cravings Coach,

Author, Craving Secrets book