Wednesday, November 11, 2009

Natural Anxiety Soothers

The other day I heard from a friend of mine with a new baby -- her second in three years. She sounded harried... hardly a surprise. She described her life as an endless round of attending to her two children, caretaking her husband, housekeeping and managing her career. She's not sleeping well and frequently feels jittery and anxious. Not being one to turn automatically to pharmaceuticals, she called to ask if I knew of any natural remedies for stress and anxiety.
Fortunately I knew the best expert to call about botanical and natural medications: Mark Blumenthal, founder and executive director of the American Botanical Council. He had a number of suggestions for products that are soothing, relaxing and helpful in overcoming anxiety symptoms. Some have even been found to help improve sleep.
Theanine is an amino acid found in green tea. A 1999 study measured the brain activity of volunteers after a single 200 mg dose of theanine. Researchers reported that the supplement helped generate alpha brain waves, which are usually considered to be associated with relaxation. Theanine (also known as L-theanine) is available in natural food stores.
GABA (gamma-aminobutyric acid) is among the most important neurotransmitters in the brain, involved in relaxation and inhibition. In fact many of the pharmaceutical drugs used for treating anxiety, including Valium, act by enhancing the effects of GABA. Some research suggests that as a supplement, GABA works better when combined with other ingredients like theanine. If you can find the two together in a supplement, it makes sense to take them that way.
Lemon balm (a plant, Melissa officinalis, in the mint family) is another mild sedative. One study of 24 healthy volunteers published in Phytotherapy Research in 2006, found that a single dose of 600 mg of a product combining valerian (Valeriana officinalis) and lemon balm reduced reported anxiety.
Kava is from a plant called Piper methysticum. Though there has been controversy associated with its use, kava has a long history as an herbal medicine to relieve anxiety, stress and insomnia. A 2006 review of randomized clinical trials on herbal remedies that relieve anxiety published in Phytomedicine found evidence "beyond reasonable doubt" for kava's effectiveness in the treatment of anxiety. "It relaxes skeletal muscles without causing drowsiness, so you can become physically relaxed but remain mentally sharp within just 15 minutes of taking a product containing kava," Blumenthal said. Recommended kava products are 70% standardized extract, sold in 100 mg doses, thus containing 70 mg of kavalactones (it will say so on the label).
Blumenthal cautions against taking kava with alcohol or with drugs that have an adverse effect on the liver (e.g. acetaminophen, or Tylenol). Also, kava has been associated with some liver problems. It is not considered safe for breastfeeding women, pregnant women or people with a history of liver disease.
Lavender is associated with relaxation, often used as aromatherapy in spas and as an ingredient in supposedly soothing lotions and teas. Just breathing the aroma of natural lavender oil -- in a spray or infuser, or as a massage oil -- has a mild relaxing effect, Blumenthal told me.
While the above products can help ease tensions during the day, sometimes you need some additional help at night. According to Blumenthal, these sleep inducers may work as well as the popular pharmaceutical drugs, but without their adverse side effects:
Valerian is "a natural sleep aid and daytime sedative," Blumenthal said, adding that contrary to the popular myth, it is not related to the pharmaceutical drug Valium. Small doses of valerian can be used for calming during the day and higher doses as a sleep aid about a half hour before bedtime. Valerian can be taken in combination with lemon balm or other mildly sedative herbs (e.g. chamomile, hops, etc.), which makes it an even more powerful sleep aid.
Hops (Humulus lupulus) can also be helpful, according to Blumenthal. Yes, this is the same ingredient used in making beer -- it is a gentle sedative that promotes relaxation and is available in pills, as well as in tincture and bulk flower form in health food stores. It can be taken together with valerian, Blumenthal noted.
As a general precaution, do not take any of these products while pregnant or breastfeeding. While all are available at health food stores and online, it is important to take them only under the supervision of a trained practitioner. If anxiety and/or insomnia are more than an occasional problem, you may need to take a broader look at your life and make some changes -- whether it's delegating responsibilities at home to family members or professionals, or shifting job obligations or saying "no" to some committees. Anxiety is a message that something's not right. Natural or pharmaceutical, nothing will solve such problems except solving the problem itself. You can't take care of everyone if you don't take care of yourself.

Tilapia Tostada

Tilapia fish is just right for this dish. Some fish are too overpowing but Tilapia has a smooth mellow flavor with a mild, sweet-tasting fillets. It's turning out to be a favorite of mine. There are plenty of tilapia recipes to choose from because the tilapia fish is versatile and takes seasonings well. Be sure to try grilled tilapia for a real treat. You can also find tilapia recipes for baking, broiling, and frying.


4 flour tortillas (I useHigh Fiber Low Carb Low Fat Wraps for the added protein)

3 Tblsp olive oil

1 lb. tilapia

1/2 tsp salt

1/2 sm red onion, thinly sliced

1 heart romaine lettuce, thinly sliced crosswise

2 med tomatoes, chopped

1/4 cup cilantro leaves

1 avocado, quartered, skinned, pitted, and sliced lengthwise

1 lime, cut into 6 wedges

Feta Cheese(optional)
My Fresh Pico De Galo(recipe) Click link..
Roasted Garlic Juice Spray


1.Preheat grill or grill pan to medium high heat.
2.Brush tortilias with 1 tablespoon of olive oil. Grill, flipping once or twice, until crisp, about 2 minutes. I set them on the grill about a minute and made rolled burritos.
3.Brush tilapia on both sides with 1 tablespoon of the oil. Spary a fine mist of my favorite Roasted Garlic Spray, and sprinkle with 1/4 teaspoon of the salt. Grill, flipping once, until cooked through, about 8 minutes. I found it hard to turn them, they get flakey, so I just cooked on one side with cover on grill. Let rest 4 minutes and pull into chunks with fork.
4.Place each tortilla on plate. Scatter on onion, lettuce, tomatoes, cilantro and radicshes. Lay tilapia pieces on top. Fan sliced avocado quarters over tilapia. Sprinkle fetta chesse.. Add a dallop of Pica de gallo. Serve with lemon wedges. Enjoy!!
Makes 4 servings.
380 calories,26 grams protein, 19 grams fat.

My fresh from the garden home-made Pico De Gallo


4 medium tomatoes, seeded, chopped (2 cups) Sometimes I think it's best to just leave the seeds in. What harm can they do. Rouphage?

1 medium onion, chopped (1/2 cup)

4 cloves garlic chopped

1/2 cup chopped fresh cilantro

1 tablespoons lemon or lime juice

1 tablespoon virgin olive oil

1 large jalapeƱo chile, seeded, finely chopped

Tortilla chips, as desired


1. In medium nonmetal bowl, mix all ingredients. Cover; let sit at room temperature for about 3o minutes..

2. Serve with tortilla chips.

Cover and refrigerate any remaining salsa up to 5 days.

Jalapeno Peppers!
My wonderful garden. Lovely Cherry Tomatoes

Champion Fishermen's Choice..

Garlic Juice - Champion Fishermen's choice.

Thousand of fishermen each year buy our cold pressed garlic juice to use on their bait. They discovered that fish love garlic! Many have won fishing tournaments using it. They either spray it on or inject it into the bait. Injecting it allows the garlic to slowly ooze out and last a long time in water - and the fish are attracted to it.