The Clover Nook

I finally had the tools to fight depression naturally…. but I just didn’t know how to apply them.

1. Add depression fighting spices
2. Eat more Omega 3’s
3. Eat less processed food
4. Eat more natural fruits and veggies.

I did this for a long time but I just couldn’t kick the emotional drinking and eating at night. Worse, I looked forward to it… all the stress I repressed from the day festered and by five I was like a Pavlov project… mouth watering at the thought of a glass of wine and my favorite salty snack, pretzels. Pretzels with peanut butter, thin pretzels with cheese, pretzels with dip (I didn’t discriminate)… and I’d eat almost the whole fudging bag. Then I’d top it off with a bag of Twizzlers…. with some more wine, finishing a bottle per night to be exact.

Eek!

In the morning guilt set in and I’d tell myself, “Tonight I’m not going to drink or snack. Nothing passed 8:00pm.” 

And guess what? 

Yup, here comes 8:00pm tick-tocking. I’m already finished with half a bottle of wine. I’m working on the second half and raiding the pantry. 

Somethings got to give. 

It wasn’t until I read the book Change Your Brain Change Your Life written by Daniel G. Amen, MD that an epiphany slammed in my brain like a freight train.

My brain is hooked on wine and pretzels like a drug. I’m not an alcoholic or an emotional eater. Still, my brain is associating wine and eating at night as a stress reliever. When my brain found its dopamine fix it became comfy and cozy with the ritual. I, unknowing, fed my brain this craved routine.

Then my brain shouted, “Up the anti, lady! I need stronger doses!”

I complied. I needed more wine and bad food to release stronger dopamine chemicals. My brain had become immune to the lower levels.

I know, for a fact, I’m not the only person that falls into this trap. It can enter our life in the form of other drinks and foods. Examples include coffee, soda, fast food, chocolate, and ice cream. You get the picture?

In Dr. Amen’s book he explains how you have to retrain your brain. This helps to beat addiction, depression, and anxiety. The list goes on (so interesting – read his stuff).

Here’s what I learned. With further research, it takes about one month for the brain to start transformation.

So I did this.

For the majority of this one month, I weaned off bad carbs. I still struggled nightly to not drink half a bottle of wine. I also tried to avoid going to my nightly cravings. I would sit in bed frowning while chomping on celery and carrots and drinking flavored seltzer water (don’t cringe, you’d be amazed how much I love this snack now. In fact celery is so good with almost any dip). Once I got close to the three to four week mark (one month) my brain began its positive change… but my conscious and subconscious was still very aware, eyeing the sales of my favorite snacks at the grocery and in the sale ads, not to mention the coupons they personally send in the mail, reminding you of your favorite snacks that you haven’t purchased in a while (Those coupons are like the little cartoon devil sitting on your shoulder. “Hey, remember me?” I’m sure my cartoon devil is drinking wine and waving the coupon with a wicked a laugh).

I had not truly transformed after one month and Dr. Daniel Amen would refer to my situation. He say, because I’m still envisioning my glass of wine and pretzels, “That is your reward system.”

I subconsciously set up a reward for me to take away stress and increase dopamine levels in my brain. So, though my brain was rebooted on a chemical level, the habit was still formed. In another words, I was still the dog to the ringing of the bell (Pavlov).

I needed to come up with a new reward system.

Truth: It takes at least two (.17) months or about sixty-six days to create new habits and change behavior.

During the first week you need to put all your concentration on changing what you are eating and putting in your body (make sure you’ve done the month of carbs weaning first. This is the warm-up before the workout). Week one, even after carbs weening, will be a struggle. You do not want to add stress on the brain by trying to form other new habits. Concentrate on what you are eating.

Week two is when I mapped out changes to add more activity and exercise. This is changing your habits.

We all work very differently. You will need to work at your own pace. Know your personal stress levels and triggers. You must consider your health. Pay attention to mental, physical, and emotional well-being. Think about what you can do and what is right for you.

I’m giving you the tools, knowledge, guide, calendar…. if you are struggling don’t give up. Adjust this system to what benefits you and still finish the lifestyle change. Remember, I didn’t figure out this system overnight. It took me years of trial, error, and research to discover what works for me. I’m giving you a short cut to all this information. But, you still need to change the lifestyle change according to… well, your lifestyle.

I personally do not know some details. These include how far in depression you are, medication levels, financial stresses, and your home and/or work environment. All these things can be intense stress triggers. They lead to more work in eliminating addicting junk food and bad habits out of your life.

The most important thing you can do is keep an open mind. The second most important thing you can do is not give up.

“It does not matter how slowly you go as long as you don’t stop.”

~Confucius

During this process stress will be your worse enemy if you don’t learn how to control it. (Read up on 10 Ways To Beat Chronic Stress). You are building your brain chemicals with activity, good food, knowledge, self-growth, and sleep. Nevertheless, stress is going to try to unravel it all.

Figure out stress triggers in your life and which techniques are best at handling them. Make a plan so you are prepared. Ensure you can remove yourself from a stressful situation on cue. Start working on some TLC ASAP. Recognize triggers early. Learn how to them. This way, you will beat the stress down promptly. You will also keep the brain flooded with happy chemicals.

Inserted below is the calendar to download with tips and reminders of activity, stress releases, self growth books, podcast etc.

Please don’t hesitate to reach out with additional questions as you are going through your quest. I will answer all questions with some extra motivation during your lifestyle change. (Just comment or visit the contact page)

You’ve got this!

Cheers, friends!

Important notes friends! I advise to always check with your doctor or health professional before making any health changes. I am not a doctor and am only sharing my experiences and what worked for me. The BBLC should be customized for each individual’s physical, mental, and emotional health. It should also consider environment, race, sex, blood type, and brain. It should be customized to work for YOU.