Don’t be fooled by the size of these little seeds! They pack a powerful nutritional punch 👊. Chia seeds are
loaded with nutrients that can have important benefits for your body and brain. I add two tablespoons of these little black and white gems to a green smoothie every morning for an added boost of fibre, protein and omega 3s 👌#beautifulcourageousyou#eatyourselfhappy#brainhealth#eatclean#chiameansstrength
Westbow Press have released Beautiful, Courageous You a journey of healing Spirit, Soul and Body from depression. United States residents and European Countries can order direct from the publisher here . Also read an excerpt from the book on this link. All other orders can be placed through the Shop link.
Having overcome life-threatening hopelessness, Lauralee is well qualified to share insights into healing from depression. In Beautiful, Courageous You, Lauralee’s words will concur with many sufferers of depression. As she describes, ‘depression is more than just a low mood, from time to time we all feel sad, moody or just flat. In depression these feelings are experienced more intensely, more frequently and most often without reason.’
Here’s what the experts are saying:
You will go on an amazing journey with Lauralee as she shares her testimony. You will cry and rejoice with her and you will find ‘golden keys’ to help you in your own journey. The book outline in easy simple truths on ways to live a life of freedom encompassing all aspects of our body, spirit and soul. –Lyn Baird (Master in Counseling & Clinical Director of Life Bridge Counseling & Psychology)
Beautiful, Courageous YOU is a true account of one woman’s experience of heartbreaking despair, grief and deep depression. This beautiful book will appeal to women who are suffering from depression or anxiety, and would like practical strategies to overcome adversity. Lauralee shares her knowledge and personal experience on nutrition, exercise, natural remedies, medicine, self-care, support, and the Word of God. The content is gentle, non-judgmental and written with love. – Lisa Lindley, Psychologist
Through a personal journey of depression comes Lauralee’s own courageous story of healing for the spirit, soul and body. Straight from the heart of the Father, Beautiful, Courageous You has a mandate to tell every woman who they are, that God is captivated by their beauty and through Him they have courage to face whatever crosses their life’s journey. – Janelle Knox, Mici Magazine
NOTE: Tickets on sale June 22nd – put it in your diary to come back then x
Beautiful, Courageous You Collective presents a non-profit event equipping women and girlsSaturday August 13th, to live a life of complete wellbeing; Body, Soul and Spirit. Sponsored by beautiful Riverside Retreat enjoy the surrounds and be inspired by the author of “Beautiful, Courageous You” – Lauralee Berrill plus other guest speakers, then enjoy a full afternoon of fun, thought provoking sessions that facilitate the unveiling of your identity through creative expression in art and floral workshops. Be inspired, Be empowered, Be ‘Beautiful Courageous You’
In this busy world we live in it’s important for us, as women, to know how to incorporate physical, mental, spiritual and, emotional wellness into our every day lives. This enables us to live a life full of hope and be empowered and encouraged to pursue our passions and dreams.
Snapshot of the day:
There will be several sessions and fun workshops throughout the day where professional female artists, nutritionists and specialised consultants will speak and share practical tools that you can use to live a full, happy & healthy life.
A nourishing lunch is provided + Morning and Afternoon Tea
You will explore your creative self through various mixed media techniques, using art and creative expression to help you realise your full potential. No experience is necessary. You will be guided by Froyle as you create a beautiful artwork to take home. Froyle will make and supply hand picked beautiful mixed media and collage papers for you to use. (All art materials are provided in the ticket price). This hands workshop will be co-ordinated by NZ born artist Froyle Neideck -froyleart.com
Flowers, like a beautiful garden bring joy and healing. Just like artwork or paint … Natures own use of colour, fragrance and texture are here to delight the soul.
This workshop run by Dezley Hughes from Twig and Grace, will inspire you to see the beauty in the everyday. Using what is in nature combined with floral to create a heart felt gift for yourself or others. There are wonderful ways to become aware of what is in our local environment and how to use it to bring life to our floral arrangements, to enhance our or another’s surroundings. Dezley will encourage you to stop, see the beauty and have some fun, learning a few easy skills to enjoy floral arranging. Dezley Hughes is the founder and creative director of Twig and Grace
3) Healing the Body with Health & Wellness
Hosted by Lauralee Berrill – Ba Exercise Science, Treena Salthouse – Health & Wellness Coach and Cara Morgan – mind/body facilitator. The Healing the body session will be run in a panel discussion with each facilitator sharing her expertise and knowledge in the area of health and wellness. Topics discussed are: depression and anxiety in a clinical sense, eating for a healthy mind, exercise and the mind… plus much more.
Helping others – the purchase of your ticket will also be helping reach those in less fortunate situations.
Proceeds from this event will go to support the ongoing of BCY events also to sponsor:
* Scarfs on assignment – beautiful, soft, richly coloured scarfs, created from original paintings, saturated with love and prayer which are sent free to to inspire hope and healing to those who are suffering from any type of illness or just need to know they are loved and matter. This is a revolution to inspire hope through colour and beauty in the face of global despair – making a difference in the world one person at a time. coloursofhope.com.au
My greatest hearts desire is to impact the world with a message of hope. Endowing the reader with a deep reservoir of joy and an absolute personal resolve that whatever life throws at you – you can and will overcome, you will rise again to enjoy the mountaintops of joy and breathe in the atmosphere of hope!
The heartbeat of Beautiful, Courageous You can be summed up in a quote by Helen Keller, born blind and deaf faced great adversities, she writes I would rather be walking in the dark with a friend than in the light on my own. There is great reward in living in such a way that the focus is not on what you can get but rather on what you can give.
My desire behind the book is very much, coming alongside the reader, as a friend and walking with you until you are in a place of peace, joy and health.
The first chapter is about my journey through grief and severe depression then the following 29 chapters are all about the reader. With my background in Health Science I have covered healing for the body on a very practical level. Topics include; Nutrition, exercise, medication, natural therapies and many more…. Healing the soul covers the mind, will and emotions with some powerful exercises, hints and tips for managing stress and anxiety. Healing the spirit is a thorough and deep understanding of the unseen realm and how we can heal our bodies by addressing issues such as unforgiveness, anger, resentment and judgement etc.
While exercise has the potential to transform your body, increase feel good chemicals and keep you feeling confident and healthy, it also does wonders for your mind to be distracted from your worries and negative ruminating. In the very depths of depression I would spend most of my waking hours trying to reason with my unreasonable thinking. Much like a dog chasing his tail, I never caught up with reason. My real turning point was when I put on my running shoes and ran out along an old dirt road to visit some brown cows.
Exercise is much more than getting fit; rather, it’s meditation in motion.
I love to run with the sun on my skin, birds chirping, smells of the countryside, focused breathing and on the lookout for the odd brown snake on my path. With all my senses being stimulated it is hard to think about anything else. Often on days when I am feeling flat or just unbearably grumpy with my loved ones, my husband will point to my shoes and “suggest,” “You need to go for a run!” From experience, he knows all too well that I am a better wife and mother when I have been out for a run, having left my worries behind and fully engaged in the moment, distracted from whatever had been weighing me down. This works for me, and it will work for you also. After a 30 minute jog, a brisk walk, several laps in the pool or whatever exercise you choose, you’ll often find by the end of a session that you’ve forgotten the negative ponderings whilst being focused only on your body’s movements and the surrounding environment! Now go ahead and leave the screen time, get out and move that amazing body 🙂
B vitamins are considered “anti-stress” nutrients that help to relieve anxiety and treat depression.
A Beautiful Mind. Image credit: brainworldmagazine.com
B vitamins are important for nervous system function and the production of energy from food as well as various metabolic processes. Most often B vitamins are considered “anti-stress” nutrients that help to relieve anxiety and treat depression. Of particular interest are Niacin (B3), pyridoxine (B6) and folic acid (B9) all of which work with the amino acid tryptophan to produce serotonin, the “feel-good” chemical. We also have Vitamin B12 (Cyanocobalamin), which aids in maintaining the myelin that surrounds nerve cells, enhances mental ability and is crucial for the formation of red blood cells.
Like most vitamins, B group vitamins can’t be made by the body, instead, they must be consumed from food or supplements. Also, seeing as they are water-soluble, these vitamins cannot be stored by the body and therefore have to be consumed regularly in the diet.
You’ll find niacin (B3) in red meat, poultry, pork, fish, eggs, cow’s milk, fortified hot and cold cereals, and peanuts. A wide variety of foods contain pyridoxine (B6,) including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals. Good sources of folic acid (B9) include green leafy vegetables, legumes, seeds, liver, poultry, eggs, cereals and citrus fruits. As of September 2009, all flour used in bread making (except for flour to be used in breads listed as “organic”) has been fortified with folic acid. Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs (almost anything of animal origin).
Along with food based vitamin B a good quality supplement may be helpful in providing you with a B boost. Bear in mind however, synthetic vitamins, although beneficial in some cases, lack the natural design of food based vitamins and a vitamin supplement is not intended to replace a well-balanced diet. Despite the proven benefits of vitamin supplementation our bodies require optimum levels of nutrients as they occur naturally in food. In its natural form, such as in plant food, a B vitamin is not only 100 percent safe and non-toxic; it is very unlikely that it will ever be absorbed in excess. There you have it, a shopping list rich in Vitamin B foods sure to enhance a Beautiful Mind!
You can read more on the link between B Vitamins and wellbeing in my book Beautiful, Courageous You – Healing Body, Soul and Spirit soon to be released by Westbow Press. Pre-order your copy here xx
Our sense of smell is the only sense that is hard wired straight to the brain.
Essential Oils image credit Courier Mail
Personally, I have found aromatherapy to be an easy and effective tool for when I need an emotional lift; most nights it is prayer and a drop of Lavender oil on my pillow to induce a deep peaceful sleep. During my journey through depression I had a spritzer (an essential oil blend with a base of water) of Lavender, Bergamot and Rose Geranium (all indicated to relieve nervous tension, anxiety, stress and insomnia,) which I would use every morning, and some days every hour. Closing my eyes I would spray the beautiful blend across my face, breathing deeply and feeling the almost instant calming effects of the aromas.
Most days when I am at home I will use a blend of cinnamon and citrus in an oil burner to create a “feels like a home” nurturing environment… a bit like when cookies are baking in the oven! Ever wonder why an aroma, like home baking, can bring a sense of security and warmth? There is a science behind how our sense of smell is linked so closely to our emotions. Our sense of smell is the only sense that is hard wired straight to the brain. When the nose identifies an aroma it travels up the nasal cavity where millions of olfactory sensors are located. Via the olfactory bulb, the aroma is sent directly to the centre of the brain, to the limbic system, the part of our brain that governs our emotions. When the aroma is processed, neurochemicals are released, causing an emotional or physical response (relaxing, stimulating, sedative etc.) Our brains’ interpretation of the aroma will determine the reaction. So go ahead and anoint yourself with some essential oils 🙂 Today mine is Geranium oil behind my ears… helping to balance those hormones before my husband get home!
You can read more on the link between aromatherapy and wellbeing in my book Beautiful, Courageous You – Healing Body, Soul and Spirit soon to be released by Westbow Press. Pre-order your copy here xx
Done with labels! Your past has value… it has shaped you to walk in the divine call upon your life, given you a heart of compassion and a mind of understanding. But it does not define you x #beautifulcourageousyou#trueidentity @propelwomen @lisabevere
Exercise counters the depressed brain by boosting the production of BDNF (brain-derived neurotrophic factor), a protein that helps neurotransmitters perform their function and also promotes neural growth (neurogenesis). Recent research reveals that individuals with depression actually show lower levels of BDNF in their blood than people without.
So how does BDNF help with depression and how can we get more of it? BDNF can be increased by engaging in regular exercise. Research also suggests intermittent fasting, under guidance, and an enriched cognitive environment also promotes BDNF.
Although the focus here is on exercise, the notion of increasing BDNF requires a little more attention. I believe it is important to understand the significant research behind fasting and increased brain function. Most certainly, consult with a medical professional before you undertake an intermittent fast or calorie restriction.
According to a new study carried out at the National Institute on Aging in Baltimore, fasting for one or two days each week may significantly boost brain function. Professor Mark Mattson, lead author of the study and professor of neuroscience at the Johns Hopkins University School of Medicine, has likened fasting to exercising your brain muscles.
Mattson explained that according to research, chemicals involved in the growth of brain cells are significantly boosted when food intake is dramatically reduced. (Mattson and Wan).
So, how does BDNF help with depression? An increase in BDNF helps to increase neurogenesis (changing of physical matter in our brain, in particular the hippocampus), and this produces antidepressant effects which may help depressed people emerge from their rut.
Now that you understand that exercise is the primary key to the maintenance of healthy BDNF levels, it is most important to note that stress is the primary cause of low BDNF! What do we do with stress? EXERCISE it out! Remember, no fasting without the Doctor’s approval! Want more information on this topic, watch this space for the release of “Beautiful, Courageous You” due out Feb – March 2016.
It is important to understand that there are a number of nutritional imbalances that can make you prone to depression. Therefore, part of your food plan must include foods that are particularly good for optimal mental health and brain function. Scientific research clearly indicates that the epidemic of depression as a major health issue is linked to the widespread consumption of a “Western diet.”
In a December 2012 review study in the Journal of Medicine and Life, titled “Nutrition and depression at the forefront of progress,” the authors wrote that:
[Depression] is undeniably linked to nutrition, as suggested by the mounting evidence by research in neuropsychiatry. An adequate intake of good calories, healthy proteins, omega-3 fatty acids and all essential minerals is of utmost importance in maintaining good mental health. In addition, the link between fast food and depression has recently been confirmed (TA Popa).
Unmistakably, diet plays a major role in mental health; a nutritional imbalance in any of the following areas, which are discussed in more detail below, can possibly make you more prone to depression and anxiety. In my experience, supplementing with Omega-3 fats and B Vitamins, also addressing Serotonin deficiency and balancing blood sugar levels, although certainly not limited to being the only dietary factors involved in good mental health, were pivotal for me on my healing journey.
Omega-3 fats are called essential fats, because unlike some other substances, they can’t be manufactured within the human body and therefore it is essential that you take them in through your diet. The richest dietary source of Omega-3 is from oily fish such as salmon, sardines, mackerel, pilchards, herring, trout and fresh tuna. Other excellent vegetarian sources of Omega-3 can be found in flaxseeds, chia seeds and walnuts.
B vitamins are important for nervous system function and the production of energy from food as well as various metabolic processes. Most often B vitamins are considered “anti-stress” nutrients that help to relieve anxiety and treat depression. Of particular interest are Niacin (B3), pyridoxine (B6) and folic acid (B9) all of which work with the amino acid tryptophan to produce serotonin, the “feel-good” chemical.
For a more detailed list of nutrition for a healthy mind watch this space for the release of my book “Beautiful, Courageous You a Journey of Healing Spirit, Soul and Body from Depression”.