4 EGGS BEATEN
10 oz PEAS
12 SPRING ONIONS ROUGHLY CHOPPED
2 inches FRESH GINGER peeled and finely chopped
SALT
OIL FOR COOKING

Heat large frying pan until very hot, then add a tablespoon of oil, the spring onions and the ginger.
Allow to sizzle fiercely for about 10 seconds, then add the peas, keeping heat on high, stir fry for 2 minutes.
Turn the heat down to a medium heat, add the eggs and stir. Add salt and cook until set.
Serve with a splash of soy sauce.

If you like, serve with a slice of wholemeal bread/toast.

Eggs with Veg:

Eggs: 2 eggs soft-boiled, scrambled or poached
and
Veg: a generous serving of either wilted spinach or other steamed or grilled vegetables , such as asparagus, kale or pak choi

Ingredients
1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries or choc chips..w/e floats your tastebuds at the moment.

Directions
Blend first four ingredients until smooth
Pour approximately 1/4 cup batter for each pancake onto heated non-stick pan
When pancake bubbles, flip and cook the other side
Top with frozen, organic strawberries-warmed and sliced. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas. Ingredients
1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries or choc chips..w/e floats your tastebuds at the moment.

Directions
Blend first four ingredients until smooth
Pour approximately 1/4 cup batter for each pancake onto heated non-stick pan
When pancake bubbles, flip and cook the other side
Top with frozen, organic strawberries-warmed and sliced. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas.

Egg & Salmon Sandwich

Ingredients
1 ounce smoked salmon
1 slice of tomato
1 whole-wheat pita bread
½ teaspoon capers
2 large eggs, beaten
1 tablespoon red onion, chopped
½ teaspoon extra-virgin olive oil
Salt to taste

Method : In a small pan, heat oil at medium heat. Add and cook onion, for 1 minute, till it softens. Then add egg whites, salt, capers and cook. Keep stirring, and cook for 30 seconds. Egg whites will set. Once done, scoop egg, salmon and tomato into toasted pita.

30g giant porridge oats
1 small banana peeled and thinly sliced
85ml skimmed milk (can use soya if prefer)
85ml water
1 teaspoon of ground cinnamon
1 tablespoon flaked almonds, lightly toasted

1. Place the oats, banana, milk, water and cinnamon in a heatproof bowl and microwave on high for 2 minutes. Stir and microwave for another 2 minutes.
2. Sprinkle over the flaked almonds and serve.

A yummy complex carb dimension to your breakfast.

1/2 Cup Oats
1 !/2 Cups Water
1 Chopped date
1/8 teaspoon allspice
1 Tablespoon mixed seeds
Pinch of salt

Cook for 2 minutes at full power in microwave. Stir and stand for 1 minute. Cook for a further 2 mins.
Stir and serve.

What is happening physiologically during severe anxiety?
The client shows evidence of hyperarousal i.e. there is an inundation of adrenaline and other stress hormones resulting in the client reacting confused and threatened. The brain structures mainly involved in rational thought and memory are short-circuited so to speak. The client’s sympathetic nervous system is in overdrive, presenting muscle tremors, a dry mouth and a pounding heart as a result. The limbic system, the hippocampus and the amygdala handle emotion and danger. The limbic system also is the mid brain area accountable for the initiation of the freeze, fight, flight response. The amygdala and the hippocampus are deeply involved in responding to perceived traumatic events too. The more rational outer layer of the brain, the cortex is where our ability to judge, deliberate, contrast and compare is seated as part of the thinking capacity. The hippocampus, amygdala and the cortex are in constant communication.

The amygdala is the early-warning system. Here emotion is processed even before the cortex is knowledgeable about the event. The amygdala on receipt of stimulus from the sensory nervous system, immediately generates an emotional response by releasing hormones that stimulate the visceral muscles of the autonomic nervous system, which are felt in the stomach or elsewhere. Then the amygdala initiates the accompanying somatic nervous system response (musco- skeletal) e.g. trembling legs.

The amygdala is unaffected by the effects of stress hormones and may continue to alert even when it is inappropriate. Meanwhile, the hippocampus is passing the information to the cortex, the seat of rational thought. Once this happens, the rational thought will take precedence in the decision for action or not as the case may be. However, this assumes that the hippocampus is able to function and is not being paralysed by large amounts of adrenaline and noradrenaline that would make it impossible for it to instruct the amygdala to stop sounding the alarm.

I have been setting up a specialist anxiety clinic. For many years I have been working with patients suffering from a variety of anxiety based disorders and have found at 6 month follow-up irrespective of the type of therapy, something was lacking for some. So, I started to look outside the box and found an extensive amount of research around the reduction of anxiety using exercise.

As a result of the research of people like Oeland AM, Laessoe U, Oleson AV, Munk-Jorgenson P C. Barr Taylor, MD James F. Sallis, PhD RNeedle, PhD, I have integrated exercise (with a personal trainer) with specific type of CBT to form a new type of evidence based therapy for clients suffering from anxiety related illness. This integrated therapy will float under a positive Therapeutic Relationship. I still believe that it is the Therapeutic Relationship that far outweighs any other factors in therapy and it is from there that one needs to integrate whatever therapy will meet the need of the client.

This therapy model works with the client from both body and mind perspectives.  I also feel that the effects of exercise which are similar to the symptoms of anxiety i.e. shortness of breath, elevated heart rate, tightness around the chest, sweating will be reframed into a positive experience with the help of therapy and therefore on an experiential level their angst about feeling anxious will be brought under control a lot faster.

Do the free Anxiety test on my main website under the “Do I need Therapy” tag.

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