Short Exercise Routines to Manage Anxiety

162561 OVGRK9 196When you have ADHD, emotions can be more intense, harder to manage, and can get in the way of everyday life. Anxiety is one emotion that is often exacerbated by ADHD.  The National Resource Center on ADHD states that about 50% of adults and 30% of children with ADHD are also diagnosed with Anxiety Disorder. 

Scientists have shown evidence that physically active people have lower rates of anxiety. The effects may be temporary but taking short breaks throughout the day for some physical activity can lead to lower stress levels. 

Here are some exercises you can do that only take 10-15 minutes:

  • Take a brisk walk outside so you can focus on your surroundings and get out of your head.  
  • Practice Yoga to encourage deep breathing and stretching which relieve muscle tension. Some specific poses to relieve anxiety are cat cow, child’s pose, standing...

Color me happy! Coloring can improve focus and decrease anxiety

ColoringRemember when you were a child and you got a brand new box of crayons? Remember how happy and excited you were as you opened the box and saw all of those bright, beautiful colors?  Maybe it is time to start coloring again and relive that memory.  Your brain might thank you.
If you are looking for a simple, creative activity that will improve focus and decrease anxiety coloring may be for you.  Adult coloring has been trending lately but there may be more to it than just reliving a memorable childhood experience.  Many researchers and art therapists have been touting the act of coloring as good for mental function.  Researchers at Johns Hopkins University have even suggested coloring as an alternative to meditation.
In a CNN Health reportMarygrace Berberian, a certified art therapist and the Clinical Assistant...

​Memoirs of an ADHD Mom

Phone AddictionKate is a mom with ADHD.  She also has a child with ADHD. Each Sunday she shares her life experiences with us on Facebook.  Be sure to visit our Facebook page every Sunday to read her funny and heartfelt stories.  You just may be able to relate at times...

Phone addiction 

Who knew that the simple act of losing my phone for less than 24 hours would teach me such a big life lesson?

I lost my phone. I searched everywhere for it. I looked under all my paperwork, tore through my car, searched in all of my kid's rooms, emptied my purse 20 times, I even looked in the fridge (things sometimes end up inexplicably in the fridge)!

As I searched I felt frantic, my heart rate increased, I was anxious, I became short with my children. As the day progressed without my phone, I felt a sense of loss, not knowing what to do with my time, and I...

A Teen's Guide to Limiting Sugar for Improved Brain Function

CupcakeConsuming natural sugar in fruits, vegetables, grains, and dairy gives us energy and can help improve your heart and brain health. However, eating and drinking too much added sugar can cause weight gain, hyperactivity, inattention, and poor memory. Psychology Today references two studies that explain why refined sugar causes cognitive deficits and memory loss.

Adolescents are the greatest consumers of high-energy, sugary junk foods and sweetened drinks.  This is a concern as studies have shown that a high sugar diet can have many negative effects especially on the brains of teenagers.

"Recent research in rodents has shown the adolescent brain is at an increased risk of developing diet-induced cognitive dysfunction. Adolescent, but not adult, mice develop memory problems after consuming high-fat diets. The brains of the adolescent sugar-diet rats...

7 Exercises to reduce stress and calm the ADHD mind

RunningStudies that compare physical exercise and psychological well-being show that exercise is a key component to emotional health. One study in Finland discovered that individuals who exercised 2-3 times a week experienced significantly less depression, anger, and stress than those exercising less frequently or not at all. They also found that those who exercised at least twice a week reported higher levels of sense of coherence and a stronger feeling of social integration.

Here are 7 exercises I found that are recommended to reduce stress, relax muscle tension, and calm the ADHD mind.

  • Take a walk around the neighborhood. Walking burns off excess energy and the repetitive thumping of feet hitting the pavement can bring the mind back into focus.
  • Practice yoga, this combines meditation, stretching, and physical movement which reduces stress and improves blood...

How avocado can improve ADHD symptoms + Sneaky recipes for fussy eaters.

Avocado 1205 1917We used to be told to avoid fat when dieting.  However, we now know that there are different kinds of fats, many of which are healthy and should be added to our diets for heart and brain health. A study by Brigham and Women's Hospital found that women with more monounsaturated fat in their diets performed better on cognitive training tests than women who had more saturated fats in their diet. Avocados are one of the best sources of monounsaturated fats and often recommend in ADHD diets. 

Here are some of the best tips I found to sneak avocado into your child’s diet:

  • Mash and mix into mayonnaise for sandwich spreads.
  • Blend into fruit smoothies and add honey or maple syrup if you need extra sweetener.
  • Swap out butter for avocado in baking recipes. Since avocado has a high water content, breads and muffins will come out much softer, but turn your oven...