If you would like to listen to this week’s article, click here.

There is a direct link between the food we consume and the effectiveness of how the brain operates. A healthy diet with the right sort of foods can help to minimize the negative effects of ADHD. In contrast, an unhealthy diet including fast food and food packed with sugars and additives can exacerbate ADHD symptoms.

There is a lot of information about what foods you should and shouldn’t eat if you have ADHD and it can get overwhelming. I like to keep things as simple as possible because then change becomes easy and effortless. This week a client asked me if he were to change one thing in his diet, what would give him the biggest reward in terms of a noticed difference in his ADHD. Without a doubt I was able to answer: protein.

Eating protein from a variety of food sources each day helps ensure that your body gets all the essential amino acids it needs. Amino acids are the building blocks for neurotransmitters, which are crucial for optimal brain functioning.
When you provide your brain with the nutrition it needs, it is able to maintain the correct chemical balance and carry out the functions you rely on it for.

Good quality protein isn’t as readily available “to go” like carbohydrates are. For example, it is much easier to grab a donut or muffin as you are dashing out the door than to scramble yourself some eggs. This is why adults with ADHD usually eat less than the recommended amount of protein each day. However, when you start to include it, particularly at breakfast, you will notice that your whole day is transformed.

Examples of good quality protein are

• Chicken and Turkey (white meat)
• Lean red meat
• Fish
• Protein powder
• Dairy products

This week, experiment with including more protein in the diet and notice the benefits. You will be able to pay attention better, problem solve, concentrate more, improve your memory and maintain stable moods.

This week seems to have flown by. Is it really the weekend already? I had a fabulous weekend with my friend Claire who visited me from England. We saw some of the Montreal sights and did an incredible amount of chatting. We had lots of catching up to do, as well as trying out lots of great restaurants. In the picture we are enjoying a champagne cocktail in Old Montreal.

If you have any comments or questions, the best way to contact me is to write to jacqueline.sinfield@gmail.com.

Wishing you a lovely weekend,

Jacqui

If you would like to listen to this week’s article, click here.

When you have ADHD, it is easy to forget that your ADHD is just one aspect of you. You spend so much mental energy thinking about how to manage your unwanted ADHD traits, you can forget that you are a whole person made up of many parts. We have lots of incredible body parts: eyes, ears, skeleton, etc. Each of which is nothing short of a miracle. All we have to do, once in awhile, is to get a check-up, so that our body can continue working miracles every day.

Once a year, it’s good to have a health blitz and take care of any health concerns that have been bothering you, as well as routine health appointments that might have been forgotten.

This time of year is perfect to do your health blitz, as the weather is mild and sunny, making hopping around town to various doctors’ offices quite pleasant. It’s not nearly as enjoyable when it’s cold and snowy outside.

There are six steps for your health blitz:

1a. From head to toe, write down which of these doctors you need to visit. It’s recommended that you visit each one at least once a year and the dentist twice a year.

• Optician
• Dentist
• Gynecologist
• General doctor (for an annual check-up)

1b. You might have special health needs, so if you do, add these doctors to your list. For example, a podiatrist for your feet, a dermatologist if you have any worries about moles, etc.

1c. Your list might include alternative practitioners, such as a chiropractor or acupuncturist.
If you haven’t been for a long time, don’t feel guilty or ashamed. It’s better to visit now and address the problem head-on than to feel bad every time the thought enters your mind.

2. Now you have a list of the doctors and practitioners to visit. If you have a doctor who you like, then write their telephone number on your list. If you have a doctor that you don’t enjoy visiting, whether it’s because the receptionist is rude or the doctor’s style doesn’t resonate with you, it’s time to find a new one.

The best way to find a new professional is to ask people in your life who they visit and can recommend. If you have one professional you enjoy working with, ask them to recommend someone in the field you are looking for.

3. Once you have got the numbers of everyone you need to see, sit down with a cup of tea and pick up the phone. Think beforehand what the best time of day is for you. You might like to go straight after work or at lunch time.
It’s probably not a good idea to see everyone in a week – you will be worn out! However, you could make a personal goal to see one doctor a week until you have seen everyone.

4. Once you have your appointments scheduled, start to jot down the questions you want to ask each doctor. This is so you don’t have to rely on your memory when you are face-to-face with your doctor.

5. Take something fun to do in the waiting room. It could be a gossip magazine to read or a Sudoku puzzle, whatever is fun for you. Waiting times can be long, so have something interesting and compelling to take the edge off any boredom.

6. Once you have seen everyone you will feel so good. There might be a few follow-ups that you need to go to, for example if you need new glasses. However, generally you will find you are in tip-top condition and all set for another year!!!

Today I am very excited for three reasons. First, in a couple of hours I am going to the airport to greet my old friend, Claire. She is flying in from England for a long weekend here with me. We met nearly 15 years ago when we were both nurses together on the same unit. It’s going to be so much fun hanging out together, catching up on all our news, and of course, doing lots of site-seeing in Montreal. I have some champagne chilling.

The second reason for my excitement is that I am thrilled to welcome all the new subscribers to this newsletter who signed up after the FAB call with Bonnie Hutchinson.

Finally, I am preparing a couple of new projects that are really cool. I will be able to share more details in the coming weeks.

If you would like to listen to this week’s article, click here.

In order to lead a healthy, well balanced life, it is important to have some special people in your life. This makes you feel connected, loved, cared for and valued. We all need human connections to thrive and also to be the best we can be in this world. There are many qualities that make up a good friend. Here are three important ones:

1. People who think you are amazing just as you are.One of my clients is very energetic and has a hard time sitting still. She tells stories with her arms as well as her voice and her friends love her extravagant gestures because it makes her who she is.When she started dating a man who was very conservative, he was embarrassed by her gestures and wanted her to change. This took a real toll on her confidence and self-esteem as she tried to conform to someone else’s ideals.The moral of this story is to surround yourself with people who love you just the way you are. Who don’t judge or try to change you.
2. People who lift you up when you are down.People with ADHD can receive lots of negative feedback from people, so it’s important to counteract that with lots of positive comments from those nearest and dearest to you.One day, after experiencing one of life’s setbacks, I phone a friend to share the experience. Towards the end of the conversation, I jokingly asked, “So, you still think I am the best thing since sliced bread?” My sentence was barely complete when she was uttering the word “BETTER!” with complete sincerity.We all need people like this. They are in your corner 100%, they say just the right thing to put things into perspective, make you laugh and generally lift you up when you are down.
3. People who are there to share the good times.Some people love a good sob story. They love it when you are down on your luck. They can commiserate with you and tell you their woes, too. However, not everyone is able to share the good times with you, too. The people who can are worth keeping close. They don’t feel threatened by your achievements and accomplishments, and are genuinely delighted for you.Life does have its ups and downs and you want the people you’re with to be able to share both with you.

The following five steps will help you to make these important human connections:

1. Think of who in your life is a “good person.” Having wonderful people in your life does not happen by accident. It takes a little time and awareness on your part. So think about who is in your life at the moment. Feel grateful for the wonderful people who are already in it. Also be aware of those who no longer support you, so you can spend less time with them.
2. Remember that you deserve good people in your life. If you haven’t been used to having them, it may seem a bit strange at first. However, you are not asking them to do or be anything you aren’t to them.
3. If you already have people in your life who are amazing, then spend a few minutes thinking about how you could spend more time with them.
4. If there is room in your life for new people, spend a few minutes and think about how you could meet them. Joining groups where people share a common interest, such as a book group, is a great way, as is volunteering for a charity that captures your interest.
5. If you have had great friends in the past that you have lost touch with, try to reconnect with them. Facebook is a great tool to help you with this.

It’s Back-to-School time! Many children started back to school this week, including my four-year-old niece Amber. She started school for the first time ever and by all accounts had a great time.

While Back-to-School time can be exciting, there also comes at least a little tinge of sadness that summer is on its way out to make way for the cooler days of fall.

Next week I am excited to announce that I will be interviewing a wonderful, wise lady called Bonnie Hutchinson from Soul Power. Bonnie is going to explain how you can turn your low mood around and soar! If you would like to join us, below are the details.

“Get Out of the Doldrums and SOAR”

Thursday, September 10th

Free teleclass with Bonnie Hutchinson, Soul Power Widsom

2:30 p.m. Eastern, 1:30 p.m. Central, 12:30 noon Mountain, 11:30 a.m. Pacific

Click below for more information and to sign up for this free teleclass.

“Get Out of the Doldrums and SOAR”

Warmly,

Jacqui