Recipe For Panic Attack: Depression Basmati Rice with Flaked Fish and Green Peas

Type: Lunch/Dinner
Equipment: Medium pan, hob
Preparation time: 5 mins
Cooking time: 20 mins

Basmati rice contains a higher proportion of the slowly-digested amylose starch. This means it has a particularly low Glycaemic Index and makes a good choice for a carbohydrate that won't create a blood sugar high to be followed by a rebound low. Oil-rich fish from a tin are an excellent, easy and economical source of the beneficial omega-3 essential fats needed to 'oil the brain'. A balance in colour is provided with something green so peas seem the ideal choice for this recipe. Frozen peas (also having a low GI) are very convenient. The freezing of vegetables retains high vitamin levels which can so easily be reduced in the not-so-fresh alternatives.

Ingredients (per person)

• 75g/3oz/V2 cup basmati rice
• 1 small tin oil-rich fish in brine/spring water or olive oil e.g. mackerel, salmon, sardines, pilchards or fresh tuna
• 75g/3oz/V2 cup frozen peas

Method

1. Rinse and cook the rice according to the instructions on the packet.
2. Meanwhile, drain the liquid from the tinned fish, tip into a bowl and flake with a fork. Large bones can be removed but smaller bones are soft, edible and a good source of calcium.
3. Cook the frozen peas in a pan of boiling water for 5 mins, then drain.
4. When rice is ready, drain and tip into a bowl. Add the fish and peas and fold gently together.
5. Serve. If liked, plain live soya yoghurt can be used as a dressing.

If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

Good Mood Herbs For Panic Attack Relief

Many common herbs which are used in cooking for their flavour and aroma can also be included in recipes for their effects on the mind. Other herbs, such as chamomile (which has a calming effect and can help with insomnia), are usually taken in the form of a tea. Herbal teas are available in many food stores and can be purchased as loose tea or tea bags. They can be used as alternatives to tea and coffee and do not contain caffeine.

Also available are concentrated herbal preparations which are used specifically for their therapeutic benefits for emotional and mental health. For example, herbs such as St John's Wort (Hypericum perforatum) or Kava Kava (Piper methysticum) can be used to help symptoms of depression and anxiety respectively. However, if you are already taking any medication, it is essential that you first consult your doctor for guidance prior to trying these herbal remedies. It is very unwise to suddenly stop taking any medication, and if you continue with some drugs whilst also taking herbal remedies, the combination can create unpleasant side-effects. It is also recommended that you consult a medical herbal­ist about using these herbs, which don't necessarily suit everyone.

Knowledge of the benefits of herbs for the mind comes from their use down the ages in traditional folk medicine as well as in the modern-day practices of herbalism and aro­matherapy (which uses essential oils extracted from herbs). The herbs listed here are some that can be used in cooking or to make a tea for drinking.

basil
Can have a clarifying effect on the mind, sharpen the senses and improve concentration. Used in cooking, it works particularly well with tomatoes or to make pesto sauce.

chamomile
A soothing herb that helps to ease anxiety and tension and promotes relaxation. Can be of benefit for insomnia. The dried herb is usually used loose or in bags to make a tea.

cinnamon
A spice that can help counteract exhaustion, fatigue and weakness. May help with depression. It also appears to have an insulin-enhancing effect and may help regulate blood sugar levels. Used in baking and with cooked fruit such as apples and pears.

coriander/ cilantro
Reputed to have a refreshing, stimulating and uplifting effect on the mind and may help with lethargy and tension. The leaves or seeds may be used in a variety of cooked dishes.



If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

Panic Attack Tips: The Value of Water

If you change only one thing in your diet you could do a lot worse than simply increasing the amount of plain water you drink

If you change only one thing in your diet you could do a lot worse than simply increasing the amount of plain water you drink, for water can have a profound effect on the way we feel. Symptoms of 'fuzzy thinking' and poor concentration, for example, can simply be a matter of dehydration which is soon improved by having a glass of water. Water is also the solvent for many of the toxins that are flushed out of the body in the urine via the kidneys. When reducing the amount of caffeine you consume, withdrawal symptoms such as headaches can be helped by increasing the amount of water that is drunk throughout the day.

The body is approximately three-quarters water. About two litres, or approximately eight tumblers, of water are needed every day to replace fluids excreted in waste products, sweat and even in the air we exhale. More than this amount is needed in warmer weather and when undertaking physical exercise. If your urine is darker in colour with a strong smell, then dehydration is the likely cause. Counting the water which is used in cups of tea or coffee towards your total water intake doesn't work, as the caffeine contained in these drinks has a diuretic effect, causing you to get rid of yet more water. Diluted fruit juices, for example, are better than no water-containing liquids at all, but drinking plain water is the most effective solution for dehydration.

Although many people do not actually feel thirsty, most of us appear to be suffering from chronic dehydration to some degree and feel better if we drink more water. Beginning a regime of drinking more water may take a certain amount of discipline -even willpower. Nevertheless, the benefits to the way you think and feel can appear within a week or two of making a concerted effort to drink more water. Eventually, your thirst sensation will be reawakened and plain water will become the thirst-quenching drink you enjoy.



If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

Good Mood Nutrients

Taking some nutritional supplements may be the only way to obtain what is needed to feel well.

To attribute how we think and feel as being entirely due to the effect of specific nutrients would obviously ignore the wide range of influences that affect emotional and mental health. Yet much of the (often confusing and contradictory) nutritional advice in the media arises from scientific research which has been conducted by focusing on individ­ual nutrients and testing them to learn their specific effects in particular situations. The scientific testing of individual nutrients may not always reflect how the whole mind-and-body responds to food or functions in everyday circumstances outside of the labora­tory. Further, this process tends to highlight certain individual nutrients which then become better known for their beneficial effects, whilst giving less attention to other nutrients which may be just as important.

All nutrients function together in an extremely complex network of supportive and antagonistic relationships. It is likely that the nutrients most compatible with the human mind-and-body are those found in food, rather than the substances that can be obtained from nutritional supplements. Although not all foods in nature are harmless to humans, our bodies have evolved over millions of years because we have been able to adapt to what we experience in our environment. Whole foods (rather than refined or overly processed products) which have been grown with the minimum artificial fertiliz­ers, pesticides and herbicides, are going to be closest to what the human body is designed to deal with.

Yet, because the amount of nutrients within foods varies enormously, and the soil on which food is grown can be lacking in minerals, taking some nutritional supplements may be the only way to obtain what is needed to feel well.



If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

How Do We Know when Our Teen Has Major Depression

About 5 percent of children and adolescents in the general population suffer from major depression at any given point in time (American Academy of Child and Adolescent psychiatry www.aacap.org). Major depression, also known as a clinical depression, is not a single symptom but rather a cluster of symptoms. Major depression is most likely to be present if there has been a change in the teen's patterns of thoughts, feelings, and/or behaviors which are manifested with the following symptoms:

• Frequent sadness or "down" mood

• Increased irritability, anger, or hostility (sometimes children exhibit more irritability than sadness with depression)

• Lack of enjoyment (also called "anhedonia") or inability to enjoy activities that the teen previously showed interest in

• Appetite change (either an increase or decrease in appetite)

• Sleep change (difficulty falling asleep, restless sleep, sleeping more or less than usual)

• Low energy

• Low concentration

• Motor agitation (such as restlessness, fidgeting or pacing, or reporting feeling "revved up") or slowing down (such as feeling as if daily activities are hard to get through or to physically complete)

• Guilt or worthlessness (such as feeling or expressing guilt or feeling worthless or "like a loser")

• Suicidally (ranging from questioning the value of life, to actual thoughts, expressions, or gestures of self-harm.

• Depressed adolescents may also abuse drugs or alcohol as a way to make themselves feel better.

A diagnosis of major depression will be made if the teen's feelings of sadness and lack of enjoyment have gone on for at least two weeks and if four or more of the other listed symptoms have occurred almost every day. Suicidal thoughts and - may not occur as frequently as daily. However, if they exist at all, they need to be explored immediately.

There can be a genetic component to depression. One study (Kovacs, 1997) showed that families of depressed teens were five times as likely as those of non-depressed teens to have a person in the family who also suffered from depression. The closer the relative is, the higher the risk.

Depressed children and teens have most of these symptoms for at least a couple of weeks. Briefer mood disturbances sometimes occur in response to stress, but this is not considered true "clinical depression" (i.e., a depression requiring treatment). Everyone has these symptoms sometimes (for example, normal grief), but if they persist and interfere with day-to-day functioning, they constitute a disorder.

Once a disorder is diagnosed, it can happen once (a so-called "single episode" of depression), or several times (called "recurrent depression"). A single episode can last anywhere from a few months to a year. Therefore, it is important that professional involvement continues for at least this length of time. A substantial number of depressed teens (30 to 40 percent) have recurrent depression, so it is important to watch for further mood problems once an episode of depression resolves. Early intervention can minimize the impact of recurrent episodes of depression. Without intervention, a teen's self-esteem and ability to function (in the family, socially academically) can be severely affected.

A teen who experiences a major mood disorder with hallucinations (such as hearing voices) or delusions (such as having unrealistic ideas about a TV show containing a special message for her), but does not have schizophrenia, may be experiencing psychotic depression.



If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

Common Side Effects of Selective Serotonin Reuptake Inhibitors

Like all medications, Selective Serotonin Reuptake Inhibitors can have potential side effects. Common ones include:

• Nausea or upset stomach, especially during the first week or so after starting medication or after a dosage increase.

• Sedation (tiredness or sleepiness) or activation (having more energy) can also occur with these medications. Of the five currently prescribed, fluvoxamine (Luvox) is more often sedating, fluoxetine (Prozac) and paroxetine (Paxil) are more often activating, and sertraline (Zoloft) and citalopram (Celexa) are in between. We use the term "more often" because children and teens vary greatly in their responses, and the same medication may sedate one child and activate another. By having either morning (for activating medication) or evening (for sedating medication) dosing, these problems can often be avoided. Youngsters appear to be somewhat more sensitive to the activating effects of SSRIs than adults are, so the more sedating and "in between" medications have increased in popularity with children recently.

• Headaches are less common side effects, but can occur in children who are predisposed.

• Loss of sexual interest can occur.

• Flu-like symptoms can occur if they are stopped suddenly (ex­cept for Prozac, which leaves the body very gradually). Note, however, that none of these medications are addictive, in the sense that they do not induce a "high," and the body does not develop a need for ever-increasing doses over time (termed "tolerance"). Dosage adjustments are made according to your child's response to the medication, and sometimes in response to physical growth. Teens who grow quickly or gain substantial weight quickly may need more medication.

• Weight change can occur. Weight gain is more common than weight loss, but some of these medications (for example, Prozac) can also curb appetite in some people. With good eating habits, medication-related weight change is usually not great. Remember, though, that appetite changes often accompany depression and remit as depression improves. Thus, a teen whose appetite has been suppressed by depression for several months may appear to gain substantial weight when the depression is medically treated.

Overall, SSRIs are remarkably well tolerated compared to other psychiatric medications. The one exception occurs in people predisposed to bipolar disorder, a condition where elated or irritable mood episodes occur alternating with depressive ones. In these people, SSRIs (or any other antidepressant medications) can sometimes trigger manic episodes. People with close relatives who have bipolar disorder may also be at risk for this reaction.



If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

Depression Tips: How to Benefit from Exercise and Acupuncture

Exercise

Exercise is the most effective way of physically changing how we feel, and it requires the most amount of effort. When we exercise, endorphins are released into the body and this boosts the mind and spirit.

'Exercise' is a huge subject and is personal to each individual. We need to give our heart a work-out to produce the 'feel good' endorphins that will occur as a result. If you are doing no exercise at the moment, then a fast walk three times a week may be what you need to feel better. However, if you are already fit, then a game of squash or an exercise class three times a week may be what you need. Many leisure centers now have well-equipped, reasonably priced gyms with qualified staff to help plan an exercise routine for you. If you're worried about how much exercise to start with, consult a doctor or a personal trainer.

Yoga

If you aren't keen on the idea of jumping around in a gym, then yoga can be the perfect answer to getting a total mind/ body outing without having to sweat for it. It is calming, non-competitive and gentle. It is also perfect for relieving the symptoms of stress. Even the smallest towns have a yoga class somewhere as part of the local adult education program. There are many forms of yoga being taught these days, brought to prominence by celebrity endorsement, but the basic Hatha yoga is the one to aim for if you have never tried it before.

After a period of time, usually a couple of weeks, the benefit of exercise for those who are unused to it can be astonishing. Not only do the right chemicals get released, but stamina and strength increase. In turn, we carry ourselves a little taller, we feel fitter and our mood will lift.

Exercise may be just what you need to help you absorb the extra energy you will feel from changing your eating plan. However, if you find you only have the energy for one or the other, just take each task a day at a time.

Acupuncture

A survey conducted by The Daily Telegraph found that scientists in fields ranging from molecular biology to neuroscience were twice as likely to use complementary medicine as the general public. Three quarters of scientific users believed they were effective, with acupuncture topping the list. The method of acupuncture -seems strange to us in the Western world, but it is really worth checking out. Personally I have found acupuncture to have an 'unblocking' effect, both physically and emotionally. I simply feel as if everything is flowing more freely.

There are ways to receive acupuncture for a minimum cost or for no charge. You can contact an acupuncture college through the British Acupuncture Council and receive treatment from the students under supervision. Otherwise, as with a counselor, get a good recommendation.



If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

When Suffering from Depression, Develop Your Faith

Developing a faith in something will help you get better quicker by developing your trust. No matter how cynical we are, we are all better off with more trust and less control in our lives.

What does letting go entail? It means letting go of trying to hold on for dear life to things in spite of knowing that it is killing us!

What do we hold on to? We may try to hold on to another person, unwilling to let them go because we are scared of being alone. We may be trying to hang on to a lifestyle that we can no longer afford or keep up because we are frightened what others might say. We hold on to what is familiar for fear of facing change.

But what is the alternative? For many of us, self-control and control of others has got us nowhere except up a dark alley. We have been taught to be self-sufficient at any cost and to trust that only we can help ourselves.

It is when our backs are against the wall that we are perhaps at the point where we are most open to change. Putting in place an idea that we can rely on something other than ourselves will help us to free ourselves of the burden of depression. Relying only on ourselves keeps us stuck in the pain of depression, but reaching out in the belief that some-thing other than our self-control can help us will enable us to liberate ourselves.

FAITH IN A GOD

If you have a belief in a God then this should be an easy step for you. Using your confidence, start to turn to God and allow yourself to be guided by Him. Start your day with the following prayer:

"I turn my will and my life over to you.

Show what is your wish for me

And how to deliver it in my life, just for today."

With these thoughts uppermost in your mind, you can start to let go a little. Instead of getting frustrated about something you cannot manage, take a deep breath and 'hand it over'. Instead of trying to push the boulder uphill, stand aside and let nature take its course, allowing it to roll down the hill. Allow the love of God to enter you, nourish and heal you.

Letting go of control and letting a God take over doesn't mean we abdicate our responsibilities. It doesn't mean we don't bother to work any more or wait for God to hand us Saturday night's lottery numbers. It means we 'plan but don't project'; we have aims with objectives but we don't force the result; we ask for what we need but we don't demand that someone else does it. We become clear about what we want and then hand it over to our God.

If we allow our faith to develop and grow we will begin to create an inner home to which we will be able to turn when we need warmth and comfort. We will gradually feel the need to control others and outcomes less. We will start to feel more secure in the knowledge that there is a bigger picture than we realize; one over which we have very little influence. We begin to need less control over things, as our faith grows stronger. We become less needy and therefore less frightening to others because we have created a little haven into which we can dive for nourishment. People will come towards us and offer gifts that we may choose or not choose to accept. In time, they will want to know what it is we have and want some for themselves. No one can violate this sanctuary and our trust will manifest itself as an aid to recovering from depression.



If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

Good Ways To Improve Sugar-Sensitivty

Cut Down on the Sugar You Add To Food
You have probably gathered that too much sugar, particularly the refined sort added to food, is not going to be good for your emotional and mental health, especially if eaten in large amounts on a daily basis. A reduction in the amount you are eating is likely to be needed. But a word of warning: sugar can be experienced as a highly addictive substance.

Eating large amounts of sugar on a regular basis may create an addictive-type relationship with sugar that can be difficult to change.

Eating sugar-rich foods is thought to trigger the release of pleasure-giving brain chemicals called endorphins which 'reward' us for eating these foods. Eating large amounts of sugar on a regular basis may create an addictive-type relationship with sugar that can be difficult to change. We have no doubt evolved to find the taste of sugar extremely enjoyable because it guarantees an instant energy fix that in the past may have been essential for our survival. Sugar (mostly in the form of honey or sweet fruits) would have been harder for our cave-dwelling ancestors to obtain compared with the availability of sugar today. Concentrated sugar (for our ancestors) would have been an extremely valuable food compared with what is needed for the survival of modern man.

You may find that if you suddenly exclude all concentrated sugars from your diet you experience unpleasant withdrawal symptoms and feel worse before you feel better, as your body and brain adjust to the change. For this reason it is often easier if you reduce your sugar intake slowly and re-train your taste buds gradually. Your first step could be to cut down on the quantity of concentrated sugars in your daily diet. Start by reducing the amount of table sugar you add to tea or coffee and sprinkle over breakfast cereal, or indeed over any other foods you eat. Try setting yourself the target to re-educate your taste buds to enjoy less sugar within a few weeks or months - whatever feels comfortable to you.



If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

Panic Attack Recipe: Grilled Sardines on Corn/Maize Bread

Type: Quick lunch or supper
Equipment: Small bread tin, oven, grill/broiler, grinder for linseeds (optional)
Preparation time: 10 mins (bread), 1 min (grilled sardines)
Cooking time: 45 mins (bread), 5 mins (grilled sardines)

Corn/maize bread can make a good alternative for those sensitive to wheat and rye-based bread which both contain gluten. If you don't wish to make your own then corn/maize bread can be purchased from most health-food stores. This recipe is for sourdough bread which does not use yeast. It is therefore suitable for those avoiding yeast and its texture is closer to that of cake than traditional leavened breads. There is also the option to add linseeds which are the main vegetarian source of omega-3 oils an also provide useful fibre or 'roughage'. Tinned sardines, which are readily available and inexpensive to buy, can be used for this recipe. They are also an excellent source of omega-3 oils, the essential good mood nutrient.

Ingredients (per person)

For the grilled sardines:

• 1 small tin sardines in olive oil, spring water or brine
• For the com/maize bread (serves 4):
• 150g/6oz/l 1/2 cups corn/maize meal or corn/maize flour
• 150g/6oz/l 1/2 cups rice flour
• 50g/2oz/V2 cup ground/whole linseeds (optional)
• 1 tbsp mixed dried herbs (optional)
• pinch (sea) salt
• 1 tsp sodium or potassium bicarbonate 300ml/V2 pint/1 cup rice milk

Method

1. To make the corn/maize bread:
2. Preheat the oven to 180°C/350°F/Gas Mark 4. i 2 Mix together the dry ingredients.
3. Make a 'well' in the middle and pour in half the rice milk.
4. Stir together and keep adding the remainder of the milk until the ingredients stick together to form a single lump (you may want to use your hands for this). You may need slightly less or more milk than given in the ingredients list.
5. Bake for 45 mins approx.
6. When ready, remove from oven. If necessary, loosen edges with spatula or fish slice and tip out of tin to cool, preferably on a wire rack.

If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

Mood And Food: Acidic and Alkaline Foods

Foods can also be classified as either acid-forming or alkalizing according to the effect they have on the body. This effect may be different to whether or not the food actu­ally tastes acidic. For example, the acids of most fruits are metabolized to leave an alkaline 'ash' in the body and so are classed as alkaline foods. Both types of food are needed for balance, depending on individual metabolism, amount of physical activity and breathing pattern. It is generally easier to become over-acidic than over-alkaline so most people benefit from including a greater proportion of alkaline foods in their diet.

Cravings for alkalizing foods or drinks can indicate a need to redress an acid over­load, which can be signalled by a range of symptoms which include poor concentra­tion, insomnia, irritability and low libido. This imbalance may result from eating too many acid-forming sweets, cakes, fatty foods and meat. Fruit and vegetables and their juices can be eaten to redress the balance. An excess of alkalizing fruit or vegetables is less likely but it could create a need for acid-forming foods such as meat, fish, eggs or cheese.



If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

Five Phases of Foods and Feelings

One way to avoid an imbalance is to eat as varied a diet as possible.

A different and more complicated way of thinking about balance is the Oriental Theory of the Five 'Elements' or Five 'Phases'. It is based on the idea that life energy moves in specific predictable cycles. Each phase in the cycle influences the others and has traditional associations such as body organ, flavour sensation, type of food and mood. Energy imbalances in this system can show up as cravings for unusual combinations of foods. One way to avoid an imbalance, according to this theory, is to eat as varied a diet as possible. Use the diagram below to find out if any imbalances in your diet can be linked with any of the associated feelings.

Oriental medicine also lists foods that are found to cause water retention or mucus formation. These foods are known as 'damp'-forming foods. The 'damp' foods correspond with many of the common culprit foods associated with emotional and mental symptoms. Particularly 'damp' foods include bananas, beer, milk and dairy products, oranges, peanuts, pork, saturated fats, sugar, tomatoes, wheat and yeast.



If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

The Need for Balance

The idea of health as being a matter of balance is central to many systems of medicine. The term 'homeostasis' is used by orthodox and complementary practitioners alike to describe the body's in-built checks and balances that aim to keep things running smoothly. Whether or not we fully comprehend the mechanisms involved, it is becoming clearer how food has an important part to play in maintaining, or undermining, the functioning of mind and body.

Different medical systems use different models to describe and explain the idea of balance. When applied to the food we eat, each system offers an insight into what we could eat more of, and what we may need to eat less of, in order to feel well. All approaches to nutrition appear to start by grouping foods in one way or another. Problems are then associated with either too much, or not enough, of one or other cate­gory of food. Solutions are suggested which require a change in the balance of foods eaten. Ideally, individual characteristics are also recognized and accommodated by adjusting the combination of foods suggested.

Most of us are familiar with the idea of eating a 'balanced diet' and of the need to eat a variety of different foods to help us become - or remain - healthy. This idea of balance can vary between cultures but, whichever way we choose to view foods, all approaches have something to offer our understanding of the relationship between food and mood.

In the west we are used to thinking of foods as being divided up into protein foods (such as meat, fish, beans, cheese, eggs), carbohydrates (such as bread, pasta, potatoes, cakes, biscuits) and fatty foods (such as butter, cream and oils). In practice, a complete and largely unrefined food is likely to contain some protein, carbohydrate and fat, although one of these substances probably predominates. The protein, carbohydrate and fat groupings relate to how these food components are used by the body.

Eastern systems of medicine and philosophy divide foods according to the subtle effects they have on mind and body.

More common to eastern systems of medicine and philosophy are ideas of dividing foods according to the range of subtle effects they can have on mind and body. These approaches to food may use terms in pairs of opposites, such as the 'yin' and 'yang' of rnacrobiotics, or have groupings such as the three 'doshas' of Ayurvedic medicine or the fve 'phases' of Oriental medicine.



If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!

Good Mood Food Recipe - Sweet Potato Cakes

Type: Snack
Equipment: Oven
Preparation time: 10 mins
Cooking time: 30 mins

The natural sweetness of these savoury foods combine with the apple to produce a tasty and filling sweet snack. Sweet potatoes belong to a different food family from the more familiar white-fleshed potato (which is a member of the nightshade family). They contain antioxidant nutrients and have a lower Glycaemic Index than regular potatoes. Despite the name, buckwheat is no relation to wheat; instead it is in the same food family as rhubarb. It does not contain gluten and so makes a safe alternative for those sensitive to gluten-containing grains. Buckwheat is also rich in antioxidant bioflavonoids and minerals and has a low GI. The combination of sweet potato and buckwheat makes for a very slow energy-releasing snack.

Ingredients (serves 4)

• 200g/8oz/2 cups sweet potato, cooked with skin removed
• 100g/4oz/l cup buckwheat flour
• 100g/4oz/l cup milk-/dairy-free margarine
• 1 apple, chopped small
• 1 tsp chopped ginger
• pinch cinnamon (optional)

Method

1. Preheat the oven to 200°C/375°F/Gas Mark 5.
2. Combine the ingredients in a bowl.
3. Form into four medium-sized or eight small balls, place onto a greased baking sheet and flatten slightly.
4. Bake for 30 mins.
5. Delicious eaten whilst still warm.

If You Want Immediate Anxiety Relief, Check Out Our New Natural Technique To Stop Panic Attacks and General Anxiety Fast!