<h1 style="text-align: center;"><span style="color: #993366;"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>
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<h4><span style="color: #993366;"><strong><span style="color: #000000;">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>
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<h5><span style="color: #ffffff;">1) reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,<img class="  wp-image-3567 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg" alt="4354618648_3f939f5cbf_b" width="161" height="107" /></span></h5>
<h5><span style="color: #ffffff;">2) amping up much-needed serotonin returning some to their ideal daily verve.</span></h5>
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In today’s post, I’ve listed the <span style="color: #993366;"><strong><em>Seven</em></strong> <strong><em>proven food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.

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We also practiced listening to <span style="color: #993366;"><strong><em>varying music types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.

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While there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.

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<h4>Here are our <span style="color: #993366;"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amping up happy hormones.</h4>
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We practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.

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<blockquote><strong><em>1.Green leaf </em></strong>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.

<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href="http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg"><img class="  wp-image-3569 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg" alt="kale" width="233" height="175" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!

<strong><em>2. Turkey breast</em></strong> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.

<strong><em>3. Yogurt</em></strong> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.

*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.

<strong style="line-height: 1.5;"><em>4. Salmon</em></strong><span style="line-height: 1.5;"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>

<strong style="line-height: 1.5;"><em>5. Pistachios</em></strong><span style="line-height: 1.5;"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>

<strong style="line-height: 1.5;"><em>6. Dark Chocolate</em></strong><span style="line-height: 1.5;"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href="http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg"><img class="  wp-image-3565 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg" alt="dc" width="223" height="167" /></a>insulin-intolerant subjects were satisfied after a few pieces DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>

<strong style="line-height: 1.5;"><em>7. Spirulina</em></strong><span style="line-height: 1.5;"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>

<strong>FYI</strong> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>
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<h4><span style="color: #993366;"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>
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Music can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.

The extraordinary work of Dr Oliver Sacks – <a href="https://www.youtube.com/watch?v=HqKry0gh_NA">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href="http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png"><img class=" size-medium wp-image-3568 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png" alt="octatonic_scales_on_c" width="300" height="160" /></a>

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We selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.

Youtube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.

Felix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.

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We selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.

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Most <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href="http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg"><img class="  wp-image-3571 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg" alt="tp" width="182" height="272" /></a>

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House and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href="https://www.youtube.com/watch?v=GymBFIHx23g">Dance House Sumer Megamix mix</a>, and go for a run.

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Ultimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.

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<h4><span style="color: #993366;"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>
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	<li>Lowering of Systolic (Top) Blood Pressure</li>
	<li>Reduction and sustained balance of blood sugar.</li>
	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href="http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg"><img class=" size-medium wp-image-3564 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg" alt="heart-health" width="300" height="94" /></a></li>
	<li>Improved sleep with fewer brain disruptions.</li>
	<li>Less burning temples and eye sockets at day’s end.</li>
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	<li>Emotional communication juice remaining at day’s end.</li>
	<li>Increased motivation is invoking more frequent exercise.<a href="http://balancehealthprograms.com.au/wp-content/uploads/happy.png"><img class="  wp-image-3563 alignright" src="http://balancehealthprograms.com.au/wp-content/uploads/happy.png" alt="happy" width="146" height="145" /></a></li>
	<li>Increased sexual interest – yes I was careful how I worded that one.</li>
	<li>Facing fewer dickhe@ds.</li>
	<li>Increased goal-</li>
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<h4><span style="color: #993366;"><strong>BEST HACKS</strong></span></h4>
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<blockquote><strong>Bio-respiratory feedback</strong></blockquote>
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<blockquote><strong>Power snoozes – PZIZZ</strong></blockquote>
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<blockquote><strong>Kale chips</strong></blockquote>
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<blockquote><strong>Tom Petty’s Greatest Hits</strong></blockquote>
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Hope you gained something from this,

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Please feel free to contact me for further info.

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BP

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CLICK TO PART 1, 2, 3, 4a, 4b.