How to Reduce your Stress & Live Better

Enter your name and email address below and you'll receive instant access to the transcript and handouts to my one-hour introductory telesminar on stress management called 'How to Reduce your Stress & Live Better'. You'll receive:
  • The Call Transcript, plus...
  • Executive Summary
  • Intro Call Homework
  • Hands-On Worksheet
  • Worksheet Answers
  • And the Course Itinerary

I'm interviewed by internet guru Alex Mandossian and we cover some great information including:

  • Understanding stress
  • How you can evaluate your stress level
  • Warning signs of too much stress
  • The effects of stress on your health
  • Ten key ways you can reduce your stress
  • Techniques to reduce stress at work
  • How you can keep your energy even throughout the day
  • And much more!

Plus you'll receive one week of stress reducing tips by email.

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About Stress

What's stressful? The answer is that it depends on you. Technically speaking stress is the altering of our chemical or physical structure due to a mental or physical event. Wow, that mouth full sounds impersonal, but we've all experienced stress and it feels very personal. That's because stress is completely personal. Because we're all different, what is stressful to one person may have no impact on someone else. So one of the first things to understand about stress is that its cause is different for everyone.Stress

Another fact about stress is that it can be caused by either positive or negative experiences. Stress caused by the experiences we like is called eustress, and stress caused by experiences we don't like is called distress. From our bodies point of view, It doesn't matter which kind of stress we're experiencing, it still physically taxes us and weakens our bodies. So for the sake of our health and quality of life we want to manage our stress and minimize it's impact.

So what can we do? Remember that stress has both a mental and physical side. The good news is that because our bodies and minds are do intimately connected we can effect the physical side by doing something with our minds, and we can effect our mental states by addressing our physical side. I recommend that you do both.

From the mental, or thinking and feeling side, you can learn how to direct your attention and manage your life so it's less stressful. There's an entire industry has been built to address this 21st century need. I recommend the stress management course that I've put together. It contains hundreds of practical suggestions for reducing the stress of your life.

There's also many things you can do from the physical side. Exercise is probably the single best thing you can do to reduce the effects of stress an strengthen yourself so you're more stress resistant.

Stress Management Course

More information about the Stress Management Course

PDF Document Download the courses itinerary as a PDF

In June of 2005 Liz teamed up with internet guru Alex Mandossian to offer a four-part class in stress management for independent business professionals. The course turned out to be a powerful five-hour learning experience for all of her students. The surprise for us was that the information given was extremely useful for homemakers, students, and in fact everyone, not just business professionals.

So we've renamed the course and made it available to you as a self study course - at Less than half it's original price! It was a bargain at it's original price, now it's a super value at everyone can afford.

This is a self-paced, self-guided course. Study at your own pace, when it's convenient for you.

You'll receive the full audio and written transcripts for the four modules below, plus unadvertised bonuses. There's no need to wait. Learn how to reduce the stress in your life now!

Module 1: Your Environment - Creating a Wellness Lifestyle

  • Reduce your stress in all areas of your life with practical tips on time management
  • Gain an understanding of your personal strengths, weaknesses, and where your opportunities for growth are greatest
  • Tips for setting realistic, achievable goals -- in line with your vision
  • Combat information overload
  • Gain skills for managing your many roles

Module 2: Your Body - Reduce Stress Through Healthy Habits

  • Learn to keep your energy even throughout the day
  • Learn how stress and eating interact, and control emotional eating patterns
  • Discover why exercise is your number one stress management tool
  • Improve sleeping patterns
  • Understand how nutritional supplements and herbs can best support you

Module 3: Your Mind - How Attitude and Attention Change Everything

  • Learn to recognize and stop mental looping
  • Take charge of your internal self-talk
  • Understand the rhythms of the mind
  • Reduce anxiety and depression
  • Increase inspiration in your daily life
  • Discover how to develop emotional hardiness

Module 4: Your interactions - Developing Healthful Relationships and Boundaries

  • Understand how to make health boundaries that create healthy relationships
  • Learn active listening and specific communication skills
  • Negotiate win-win strategies
  • Tips for dealing with the really difficult person
  • Hiring tips to create a great work environment
Healthy Relationships

Yes, tell me more about the course


Nutritional Supplements for Stress Management

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To order and to have your questions answered, visit our Supplement Shops.
We will help you select the best supplements for you.

Find out more about the quality of our supplements.

You can find many fine products at your local health food stores and pharmacies. You can also find many sub-optimal products as well. At Innovative Healing we offer nutritional supplements as a convenience to our clients. Unfortunately even the best diets succumb to nutrient deficiencies these days. Our bodies haven’t changed over the last decades, but our food sources, food quality, shipping, soils, seeds, and farming practices are different. Because of this, I recommend that people supplement great diets, with basic nutritional supplements:

  • Multi-vitamin
  • Multi-minerals
  • Vitamin C (at least 1000-2000 mg. daily)

In addition, if you have specific health goals or needs, you can always add more, but this is the foundational plan. I’ve also listed several “stress” supplements that can help you sleep better, feel more relaxed and stay calmer.

  • Homeopathics
  • Valerian, Hops, Passionflower, either in combination or separately
  • Magnesium
  • L-theanine
  • Relora
  • 5-HTP (5-Hydroxytryptophan)
  • Zinc
  • GABA
  • Vitamin B12
  • Aroma therapy

Information about each of these is listed in detail below.

Enzyme Products

Transformation CalmZyme - This supplement contains herbs and enzymes that can help you feel calmer and can also help with troubled sleep.

TPP Adrenal Complex - The adrenals take the brunt of our stress. When our adrenals are fatigued, we feel like we are running on empty. We push ourselves with our spare-tank energy. This gentle complex helps to support and nourish the adrenals.

Transformation ExcellZyme - This supplement contains enzymes and herbs to help with memory, mind and performance, while also being a high quality antioxidant formula to support kidneys, liver and hypothalamus.

Homeopathic Remedies for Stress

Homeopathic remedies is a great first place to begin. They help restore balance gently, without negative side-effects, and inexpensively. They either work great, or not too well. They give you teensy doses (about 1 part per million) of specific substances that stimulate your body to come back into balance, much like a vaccine. These are low potency, combination remedies designed by homeopathic doctors to be used by people with no knowledge of homeopathy. For single, specific remedies, consult with a homeopath. Here are some of my picks:

  • Alertness, BHI Heel. Recommended for the temporary relief of mental fatigue, stress-related irritability and mental symptoms of excessive alcohol or nicotine consumption.
  • Calming, BHI Heel. Hyperactivity, Newton RX
  • Insomnia Chewable, Boericke and Tafel
  • Insomnia #31, Newton RX
  • Nervousness #31, Newton RX

Combination Herbal Supplements: Valerian, Hops, Passionflower, Chamomile, etc.
Helps with sleep and relaxation

  • Relaxing Sleep Tonic, Herb Pharm (Tincture 1 or 4 oz.)
  • Sedivitax, Abcoa

Valerian - Valerian is the root that Valium was patterned after. Studies show that it is a powerful, natural sedative, and is calming. It has fewer side effects that prescription medication and has been used safely for centuries.

  • Valerian Root, Pure Encapsulations, 250 mg.

Magnesium - 75% of us are magnesium deficient. When we become deficient, it becomes even more difficult to absorb. Use of choline citrate along with magnesium helps with absorption. People who are magnesium deficient typically have one or more of these signs: irritability, anxiety, feel tense—in mood and in muscles, sensitive to noise, may have constipation or muscle twitching, restless leg syndrome.

  • Mag Plus Guard, Perque coupled with Choline Citrate, Perque L-theanine L-theanine is an amino acid found in green tea. Studies show that 200 mg. as needed can help increase a sense of calmness and reduces anxiety, often within 15 minutes.
  • L-theanine, Douglas Labs, 100 mg.

Relora - Relora is a patented blend of two plants, Magnolia officinalis and Phellodendron amuernse. Studies have shown it to be safe and effective when used as needed to promote relaxation, and increase a sense of calmness and well being. It has also been shown to lower cortisol levels. Cortisol is a “stress” hormone. Dosage: 1-2 daily.

  • Relora, Douglas Labs, 500 mg.

5-HTP - 5-hydroxy tryptophan has been used to improve sleep patterns, for depression, and for people who have cravings for sweets. Take at night for insomnia, and during the day for depression. 5HTP is the precursor to serotonin, which is the precursor to melatonin. 5HTP should not be taken with medications that are SSRI’s (Serotonin Reuptake Inhibitors) like Prosac and Paxil. Dosage: typically 100-300 mg.

  • 5HTP, Pure Encapsulations, 100 mg.

Zinc - Studies show that people who are depressed have low blood zinc levels. Zinc also calms the nervous system and is highly useful in people with eating disorders, such as bulimia and anorexia.

  • Energized Double Zinc Guard, Perque - contains 25 mg. zinc picolinate and citrate, 3 mg. B6 (pyridoxyl 5 phosphate), and 2 mg. magnesium.

GABA - GABA (gamma-aminobutyric acid) may improve sleep quality. It also has a calming effect. Common tranquilizers, such as Valium and Librium, and calming herbs, such as valerian, work by stimulating GABA receptors in the brain. Dosages range from 2-18 grams daily. Begin slowly and add.

  • GABA, Douglas Laboratories, 500 mg.Aromatherapy

Vitamin B12 - The most effective way to take vitamin B12 is sublingually, under the tongue. Swallowed vitamin B12 is poorly absorbed. Vegetarians and many other people are deficient in this essential nutrient. Vitamin B12 deficiency symptoms include: pernicious anemia, poor immune function, mental deterioration, sleep disorders, reduced melatonin levels, erosion of mucosal areas (such as cervix, and colon), high homocysteine levels, fatigue, and reduced endurance.

  • Activated B-12 guard, Perque 2000 mcg., Sublingual lozenges

Aroma therapy - Studies show that breathing in vapors of essential oils can be relaxing and aid sleeping.

  • Deep Rest Synergistic Blend, Amrita Aroma therapy, 1/3 oz.


I break these down into 3 categories:

1. Two a Day Multiples

These are great for people who want something quick, but you’ll need to add calcium and magnesium. The minerals are bulky and there is only so much you can fit in two tablets/capsules a day!

I recommend the Perque Life-Guard Multi for people who have chronic health issues, auto-immune problems or need a superior, hypoallergenic product. For healthy people, the Designs for Health Twice Daily works well.

Multi Vitamin

  • LifeGuard Multi, Perque. 2 daily
  • Twice Daily, Designs for Health, 2 daily

2. Multiple Vitamins and Minerals in Convenient Daily Packs

The following products have more ingredients and come in handy packs. Each provides a 30 day supply. These may still require additional calcium, depending on your needs.

Twice Daily Essential Packs: contain 2 Twice Daily Multi, Calcium Malate Chelate, Magnesium Malate Chelate, Omega Ultra Marine Softgel (fish oil). *May need to add extra calcium to this pack, has 500 mg.

Body Vibrance, Crayhon Research, 5 tablets and 4 softgels per packet
*May need to add extra calcium to this pack, has 200 mg.

Male Super Pack, Douglas Labs
Contains multi vitamin and mineral, vitamin E softgel, multiple raw tissue concentrate tablet, two raw orchic concentrate tablets, vitamin C, multi-mineral tablet, digestive enzyme tablet, B-complex tablet.
*May need to add extra calcium to this pack, has only 65 mg.

Female Super Pack, Douglas Labs
Contains multi vitamin and mineral, vitamin E softgel, multiple raw tissue concentrate tablet, raw ovary concentrate tablet, iron tablet,vitamin C, magnesium and synergist tablet, digestive enzyme tablet.
*May need to add extra calcium to this pack, has only 65 mg.
*Postmenopausal women do not need to take iron.

3. Children’s Chewable's

These are great for kids and also for adults who can’t swallow pills. So far, they’ve met the taste challenge for the kids who have tried them.

  • LifeGuard Chewables (Perkies) - Cherry/Raspberry

Bone Nutrients

This is a great multi-mineral and bone formula. We hear much about calcium and vitamin D for bone formation. We also need additional nutrients, like magnesium, vitamin K, zinc, selenium, silica and many additional nutrients. This product is contains the factors your body needs to maintain and repair bone. I recommend it for men and women.

  • Bone-Guard, Perque

Vitamin C

Potent C-Guard powder
I specifically recommend this vitamin C for doing vitamin C flush/calibrations. It’s easily absorbed, is fully buffered with minerals and helps alkalize the body.

Potent C-Guard tablets
Tablets for daily use.

Detoxification Products

Another way to help de-stress your body with supplements is through detoxification. This helps cleanse your body of chemical and physical stressors. Here are some recommended detox products.

DetoxIn Guard can be used daily and is recommended for all. It also works well for people who are highly sensitive to their environment.

  • DetoxIN Guard, Perque

Ultra Clear, Clear Detox or Metabolic Cleanse are generally used for one to three weeks for an annual or semi-annual cleanse.

  • Ultra Clear, Metagenics
  • Clear Detox, Pure Encapsulations
  • Metabolic Cleanse, Douglas Laboratory

TPP Liver Detox

The liver is our most overworked organ. All foods, drugs, and chemicals are processed here. This products helps remove the many imbedded toxic materials that might diminish the liver’s optimal function and also supports liver maintenance.

TPP Yeast/Fungal Detox

In our fast paced culture many of us have changed the ecology of our digestive system. This can cause fatigue, brain-fog, gas, bloating, headaches, depression and more. This product is essential for elimination of growth of invading micro-organisms and helps restore the body.

TPP Heavy Metal Detox

Research shows that over 50% of the population has metal burden in their bodies. Early signs of heavy metal toxicity may include headache, fatigue, muscle pains, indigestion, tremors, constipation, anemia, pallor, dizziness, poor coordination, poor concentration. This product is specifically formulated to bind with heavy metals and help your body eliminate them

Men’s SupportFish Oil Capsules

  • Prost8 Vitality Guard, Perque, prostate support
  • Royal Maca Extract, Medikherb
  • Male Super Pack, Douglas

Women’s Support

  • Woman Prime, Allergy Research Group
  • Estrogen Balance, Vital Nutrients
  • PMS Support, Vital Nutrients
  • Female Super Pack, Douglas Labs, multivitamin/mineral

Fish Oil/Omega 3 Fatty Acids
Fish oils have anti-pain, and anti-inflammatory effects. They help keep our nervous systems balanced and running smoothly. Omega 3 fatty acids are “essential” meaning we need them, but cannot manufacture them in our own bodies. Clinically, they have been used to protect heart, nervous systems, for brain function, vision, hair, skin, nails, and reproductive functioning.

  • Arctic Omega, Nordic Naturals
  • Arctic Omega liquid, lemon flavored, Nordic Naturals
  • Triple EFA Guard, Perque. This product contains Omega 3, 6 and 9 fatty acids plus cis-linoleic acid.

To order visit our Supplement Shops.