ADHD Lifestyle Magazine 2021 Issue 1

Rediscovery + Recovery

WHO Are You? Reshaping Your Self-Image

FEATURE SPOTLIGHT:

Wild Boy Adventures

Brando Yelavich's Journey to Recovery and Discovery

From Chaos to Calm 2020 ISSUE ONE

For a man to conquer himself is the first and noblest of all victories Plato

From the Editor

The process of rediscovering who you are after getting diagnosed with ADHD is just as unique for each individual as ADHD itself. Many adults are now learning the reasons why they struggled with relationships, procrastination or overthinking and rumination. Many of us have been masking our true selves for years in order to cope with something we didn’t know.

While we can’t change the past and erase those struggles, we can learn from them. Brando Yelavich tells us in his interview on page 30 that his struggles have created a strong level of resilience that drives his purpose every day.

By turning our pain into healing for ourselves and others, we can move beyond rediscovery to find our purpose and create the life we were meant to live. Our confidence and trust in ourselves may be buried under a dark blanket filled with a lifetime of shame and guilt but we can reframe our old beliefs and use our inner power to develop forgiveness and healing within ourselves.

We will continue to have struggles to battle every day but we can choose how we respond. Let go of what doesn't serve you and embrace your bravery, compassion, and resilience that has made you who you are today. You deserve it!

Steffanie Vagnozzi Creator, Founder, ADHD Advocate

2 | 2021 ISSUE ONE

Mahatma Gandhi

ADHD LIFESTYLE MAGAZINE | 3

FEATURES

| 24 | 14

30 |

Unmasking One mask I will never wear again: My journey of revealing my true self

ADHD at Work Relating your ADHD diagnosis to your employer

Brando Yelavich's Journey to Recovery and Rediscovery Discover how one man drew from his resilience and curiosity to find himself

38

|

54

|

Rediscovering your WHO Reshape your self-image by challenging your beliefs and shifting your perspective

From the Expert: Eating for Brain Health Rebalance your diet for a healthy lifestyle and an optimal ADHD diet

Legal Notice: ADHD Lifestyle Magazine does not provide medical advice, diagnosis, or treatment. The information provided is for informational purposes only and is not intended to substitute or replace professional medical advice, diagnosis, or treatment. Please always consult a qualified physician or health care provider before making any changes to your diet, medications, or other normal daily routines. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care provider because of anything published by ADHD Lifestyle Magazine.

4 | 2021 ISSUE ONE

INTERACTIVE PAGES 7 Journal Prompt 9 Breathwork 13 I Am Embracing Myself 19 Reflections 23 Rediscover a Hobby 27 Map your Abilities 29 Coloring Page 42 Document your WHO 58 Food Journal 61 Shop the Rainbow

SUPPORT & TIPS 08 | 26 |

46 | 59 |

From Chaos to Calm How breathwork can support and control your emotions

Mapping your ADHD Abilities Use your abilities as opportunities to succeed in your workplace

COMMUNITY 02 From the Editor 11 Self Care Rituals 21 Contributor Poem 44 DIY Self Love 49 Meet the Coach

RSD Resilience: Fight the LOGIC Monster Use this powerful technique to take the power from your RSD

52 Member Spotlight 62 Simply Plated Recipes

Eat the Rainbow Add more colors to your diet to balance your bodies nutritional needs

ADHD LIFESTYLE MAGAZINE | 5

Rediscovery

Make a Journal Entry Think back to when you received your diagnosis or began to really understand the full impact that ADHD has had on your life. You may have felt relief at finally giving a name to your everyday struggles. You may have felt angry that you weren't diagnosed earlier or sad for what could have been if you did know before.

Take a ten minute pause today to reflect on your feelings and understand what your emotions are telling you.

How did you feel when you received your diagnosis?

Now think back to when you were a child, teenager or young adult.

What kind of role model did you need when you were younger?

How can you be that role model for someone else?

What would you say to your younger self?

6 | 2021 ISSUE ONE

All truths are easy to understand once they are discovered; the point is to discover them.

Galileo Galilei

INTERACTIVE

Date:

Dear Me,

ADHD LIFESTYLE MAGAZINE | 7

FROM CHAOS TO CALM

By Esther Nagle

MANAGING EMOTIONS THROUGH BREATHWORK Emotions are a difficult thing to manage when you have ADHD. Everything we feel seems to be in glorious technicolour, and the impulsivity means that we are more likely to act in the heat of an emotional reaction without being able to think things through.

One of the best ways to gain some control over this is through breath awareness, and breath control. @stillwildmind

8 | 2021 ISSUE ONE

The breath and the emotions are intrinsically linked. Your breath can show your emotional state, and can be consciously used to change it.

If you feel anxious, try consciously slowing down your breath, taking deep full breaths that fill all parts of your lungs. See how that changes how you feel.

www.stillwildmind.com

INTERACTIVE

Stop what you are doing Take a deep breath What can you feel in your body? Is there tension in your shoulders? Is your jaw or forehead tense? How is your back? _______________

Breathe slowly and release the tension How are you feeling emotionally?

Are you stressed? Happy? Sad? Overwhelmed? _______________

Feel whatever you are feeling right now Breathe slowly, deeply, and let the emotions be. Just be with your breath and know that this moment is everything. ______________

Just for now, breathe

Just this moment Just this breath

ADHD LIFESTYLE MAGAZINE | 9

Fierce Focus DeEP FOCUS Essential Oil Blend

Stay in the Moment

Mt Pocono apothecary

Our Blends are made from 100% non-GMo organically sourced materials

www.MtPoconoApothecary.com

SELF-CARE RITUALS

Intentionally putting aside time to take care of ourselves- physically, emotionally, mentally, and spiritually is essential to our wellbeing. It's especially important to make this self-care a habit, a routine, a ritual. Take any one of these ideas for ten minutes each day and see how your wellbeing improves.

By Ansley Emerson

Ansley Emerson offers yogic wisdom, methods to turn your home into a sanctuary, and integrative wellness tips through her designs and illustrations. She regularly shares her art and insights on Instagram and sells prints in her online Etsy shop. Ansley is passionate about the interrelatedness of self and home through modalities such as clutter clearing, energetic space cleansing, and Feng Shui. She is currently in the process of creating a coaching practice to further empower people to transform their lives through transforming their inner and outer space." @ansleyalchemy AnsleyAlchemy

ADHD LIFESTYLE MAGAZINE | 11

"I Am" Embracing Myself

By Nisha Harichandran

I AM are two powerful words to empower, reinforce and anchor self-affirming statements with ourselves. Like a stream of energy, repeating these words, magnetizes the quality of self. @bohemnotes

12 | 2021 ISSUE ONE

ADHD is defined as attention-deficit hyperactive disorder. In this exercise, we invite you to attach your very own meaning to these four letters. A sample of words have been shared to get you started. Select words that sit well with you. Repeat them. How does it make you feel? Nurture and nourish the quality of your life by enriching the quality of your thoughts. www.bohemiancrossing.blog

INTERACTIVE

I AM

CIRCLE WORDS THAT BEST DESCRIBE YOU

ABUNDANT | ACCOMPLISHED | ATTENTIVE | ADMIRED ADVENTUROUS | AMBITIOUS | ATHLETIC | ALERT AMAZING | AUTHENTIC | AWESOME

DASHING | DYNAMIC | DETERMINED | DELIGHTFUL DEDICATED | DISCIPLINED | DOER | DREAMER DRIVEN | DECISIVE | DILIGENT

HOPEFUL | HAPPY | HEALTHY | HIGHFLIER | HILARIOUS HELPFUL | HAPPINESS | HONORABLE | HUGGABLE HEADSTRONG | HONEST | HARMONIOUS

DESERVING | DEFINITIVE | DISTINGUISHED | DIRECT DETAILED | DAZZLING | DEPENDABLE| DEVOTED DISCRETE | DRAMATIC | DUTIFUL

ADHD LIFESTYLE MAGAZINE | 13

UNMASKING One Mask I Will Never Wear Again: My Journey Of Revealing My True Self

By Annabel Louise-Walker

When you think of masking, I’m sure your first thought is COVID-19 and the recent rise in protective face coverings. Over the last six months, masks have become an essential part of day-to-day living and, even though I understand the importance of wearing a face covering to protect myself - and others - against coronavirus, there is another kind of mask I have actually been glad to remove this year.

On July 17th 2020, I was diagnosed with Combined ADHD. Although I was an academic student who did relatively well in school, I’d always known there was something different about me, and I’d been aware of this for as long as I could remember.

14 | 2021 ISSUE ONE

Luckily for me, when I posted some old school reports on Facebook, a friend of mine, who also works as a medical doctor, messaged me to say she saw signs of ADHD in the feedback from my teachers.

Even though I was concerned, I wasn’t shocked, as I had been told similar things before. My best friend had actually asked if I had ADHD when she first met me ten years before, and I’d always had a talent for engaging inattentive and hyperactive children in my tuition setting - I felt my brain worked in a similar way. Therefore to finally put my mind at rest, I booked an assessment for ADHD. Mum and I filled out the lengthy questionnaires and I remember quaking with fear when I first met my psychiatrist, a kind, gentle man who asked his questions in a way which actually put me at ease very quickly. He ended the meeting by calmly saying ‘you have Combined ADHD’ and I remember my first emotion being relief.

Suddenly, I knew the answers to all my questions and it felt as though a giant weight had instantly been lifted off my head.

Over the next few weeks, I read up on ADHD in more detail and joined online support groups where I chatted to other people about the condition, discussing both its positives and negatives. Additionally, I set up my own Instagram account, @adhdgalaxy and began a blog (under the same name). Although the diagnosis was a shock to my system (any diagnosis is), I began to understand what it meant for me and I also came to realise most of my past difficulties had been down to undiagnosed ADHD. One day, in late summer, I began to read about ‘masking and unmasking’ and I became fascinated with the concept. I learned about people who had spent their lives living in ways which were so alien to their true personalities, wearing outer facades which they only removed when they were comfortable in their own environment, away from the world. As I read more into the stories of such people, I started to realise what I had been masking for so many years.

When I was a small child, I was untidy, carefree and had a sense of humour which was wild and untamed. I ran through life with the speed of a cheetah and everything was colourful and vivid. I was excitable, loud and, most of all, happy! I remember my younger childhood as a wonderful time and I often liken it to a summer evening where everybody is relaxed and happy just existing.

However, as I grew older and more socially aware, I began to mask my true personality in order to fit in with those around me. I dulled my sparkle and attempted to fit in with the neurotypical world which seemed so alien, but nevertheless enticed me with its friendships and sense of belonging.

I dulled my sparkle and attempted to fit in with the neurotypical world which seemed so alien, but nevertheless enticed me with its friendships and sense of belonging.

When I was ten, I developed severe anxiety and struggled to attend school for a period of time.

Rather than laughter and silliness, my life was now defined by crying and panic attacks. I stopped eating properly and everything was a battle. The only area which didn’t suffer was my academic work, as the classroom was my one safe space away from home.

Although my panic attacks eased as I got older, I suffered again when I moved schools at age thirteen, and I remember the feelings of bitter isolation. Socially, I was always more adept with children younger than myself and this caused misunderstandings with both my peers and teachers.

ADHD LIFESTYLE MAGAZINE | 15

Although I was well-known as the 'quirky, loud one', there was always an insecurity at the back of my mind telling me to 'calm down' or 'act more normal'.

Although my self awareness developed through my late teens and twenties, I still felt as though there was something I was hiding; subsequently, I spent countless hours trying to figure out what it was.

Although I was well-known as the ‘quirky, loud one’, there was always an insecurity at the back of my mind telling me to ‘calm down’ or ‘act more normal’. As we got older, my friends began to love me for who I was, rather than putting up with me out of kindness, but I still felt as though there was something I didn’t yet know, something about myself which I was masking.

The answer only really came to me when I was diagnosed with ADHD, and it was a swift realisation which took me seconds. I realised I had been covering up my true personality for so long because I wasn’t aware of why I acted in the way I did.

Now, with awareness, I feel as though I don’t need to act differently in order to fit in, as I know why my brain works in a unique way. Even though the quote ‘knowledge is power’ is cliched, it does definitely apply strongly this year, as knowledge of my brain and its uniqueness has allowed me to take off my mask and show the world my true colours.

I am comfortable telling people I have ADHD, as it’s a great conversation piece and most people are fascinated to know how it affects me. Rather than covering up who I am, I am ready to move forward and embrace my neurodivergent brain, as it is my personality.

Even though coronavirus masks may be here to stay for the near future, my metaphorical mask has been thrown away for good and I have no intention of ever putting it back on.

ADHD LIFESTYLE MAGAZINE | 17

chic & trendy stickers, cards, and wall art www.oliveandamethystco.com

INTERACTIVE

REFLECTIONS Revealing your true self can be a struggle for many living with ADHD. Have you taken steps to unmask yourself? If so, how does it feel? If you haven't removed your mask, what is stopping you? What do you need to help you unmask yourself?

Annabel Louise Annabel was diagnosed as an adult with ADHD in 2020, since then she has made it her mission to inspire other ADHDers to see the positives of living with a 'galaxy brain' and educate people about what it is like living with ADHD. She runs her own tutoring and coaching business, helping many children with ADHD and dyslexia, and has always been an avid amateur writer and artist. Recently, Annabel has also written a children's book which highlights the positives of ADHD: 'Hadie & Adah'. Find out more about Anna by following her blog and Instagram accounts @adhdgalaxy

www.chestnutadhd.com

ADHD LIFESTYLE MAGAZINE | 19

Untitled

By Becca Lee

And, finally, I will grow in all the places that I've too long hid.

So, watch as I shed this skin and become something so much more beautiful than flesh and bone could ever be.

Watch as I become me.

This poem and other amazing original pieces can be found in Becca Lee's poetry book "Becoming Beautiful " Becca Lee is a writer from Newcastle, Australia. She writes only with the aim to inspire others to become their own inspiration, after having herself overcome a life of depression, anxiety and self-harm. She writes of the beauty of imperfection, the complete contentment of self-love and the magic of undying hope. You may find her on Instagram as @beccaleepoetry and Facebook as Becca Lee Poetry

ADHD LIFESTYLE MAGAZINE | 21

Every experience, no matter how bad it seems, holds within it a blessing of some kind. The goal is to find it.

Guatama The Lord Buddha

Rediscover A Favorite Hobby Did you once envision yourself as a great oil painter? Did you immediately read every book, watch every video, sign up for classes and buy enough paints, canvases and supplies to open a small art studio? It was fun and interesting for a month. You may have finished one or two paintings before promptly throwing all new supplies into a container hidden from view, or worse, piled into a corner of the room taunting you for another failed dream.

22 | 2021 ISSUE ONE

As a person with ADHD, our focus center responds to novelty. We may become hyperfocused on a new activity or hobby which usually leads us to read, consume and buy any and all materials around that hobby.

But what happens when the novelty wears off? You completely forgot it ever existed. All the books, games, and products you purchased related to that interest gets put into a closet, stored in the garage or given away. We bet you have at least one or three favorites of yore that you sometimes wonder what could have been.

INTERACTIVE

For the next week rediscover your hobby Dust off those old boxes and find some old hobbies you want to rediscover or maybe consider some new hobbies that you never had a chance to pursue.

Don't worry if your not an expert, this exercise is about doing what you love!

Make a list of hobbies that make you happy Consider a new hobby that always interested you Note what you like about them Explore with all your senses Assess how you could make it better Elevate the experience Recover this lost treasure Resume it in a higher state

Experiment, try different things!

If you find that your hobby isn't making you happy, maybe it's time to giveaway those goodies to someone that would enjoy this activity? Give someone the gift of creativity.

ADHD LIFESTYLE MAGAZINE | 23

ADHD AT WORK

Relating your ADHD Diagnosis to your employer

By Marcelle Clavette

I was browsing a store the other day when a book caught my attention. I picked it up flipping through the pages and the following questions really stopped my brain - for a millisecond I was stumped.

If you could have the job now you envisioned as a child, would you be happy?

Would the childhood version of you be happy with the job you have now?

Two seconds later my mind quickly switched to the year 2020 remembering it was the 30 year anniversary of President George H. W. Bush signing into law the Americans with Disabilities Act (ADA), allowing individuals with disabilities the same opportunities in employment as everyone else. One might ask how my transpiring of thoughts was logical but in those two seconds of transition my mind did about 50 thought backflips and I landed on ADA at work. To save paper we will spare everyone my 50 thoughts and go with the dismount of ADHD at work.

One of the most frequently asked questions I come across regarding ADHD in the employment context is, “Should I disclose my ADHD to my employer/boss?� This is typically followed up with personal anecdotal responses of no, you will be treated differently, fired, harassed, sabotaged, no one will understand, the list goes on. So clearly there is still a disconnect between President Bush's ambitions with ADA and our angst with equal employment opportunities for people with ADHD 30 years later, correct?

24 | 2021 ISSUE ONE

The challenge with ADHD at work is that your ADHD tendencies may not fit in an employer's square box of measured abilities (inputs) equals desired work results (outputs). Researchers, the social sciences, our medical field, and society has labeled us as non-neurotypical. So how can we expect our boss and/or Human Resources to not have a negative connotation when we mention ADHD? But this is brilliant because who better to build a new box in our abstract world but those with ADHD! We are the most creative, innovative, and solution-driven individuals.

How can we approach the context of ADHD at work differently? What if rather than saying you have ADHD, which is that preconceived subjective word being defined by the person receiving the message, you showcase to them your strengths and areas you excel or what motivates and interests you in relation to work outcomes. Or, is it possible to explain why an area is a challenge, but follow-up with what technique, assistance, process, or accommodation would assist in producing positive behavioral outcomes. The key here is the link of your positive qualities, not the term ADHD, to achieving work goals. Giving a solution to a perceived challenge is what those with ADHD do best! (Bonus points if the solution is time sensitive, sparkly, interesting, or fun.)

It may be harder to see the positive traits within ourselves, but they are there. Find a trusted friend, teacher, mentor, employee resource group, or non-profit affiliate and discover together your strengths. You can use the provided Mapping Your ADHD Abilities exercise on strength-based questions to help facilitate your ADHD's DNA (Desires, Needs, and Abilities) at work, focusing here on your abilities. Knowing your ADHD abilities is also a great place to start when examining what work culture will complement you.

To our employer colleagues: We understand the need for a box of valid job related abilities. I get it, I consult with clients every day on legally validated selection processes tied in with diversity and inclusion goals. But remember, the science and research is there supporting a diverse workforce contributes to positive business outcomes. So how can recruiters and hiring managers inspire the transgression of thought after a candidate meets the minimum qualifications to what unique talents does this candidate bring to the organization/team? Within that revelation lies the beauty of individual ADHD strengths.

Marcelle Clavette Marcelle is the founder of The Remy Practice, a coaching practice focused on individuals achieving their work related and life goals. Outside her coaching practice, Marcelle is an Industrial/ Organizational Psychologist and HR Consultant. Marcelle frequently leads projects focused on individuals with disabilities because of her revered passion and experience with ADHD and career success

ADHD LIFESTYLE MAGAZINE | 25

MAPPING YOUR ADHD'S ABILITIES FRAMEWORK

By Marcelle Clavette

ADHD abilities are where you shine and exemplify skills that your ADHD can bring to the workplace.

These are natural possessions or learned traits that are influenced by your ADHD and often wanting to be utilized and/or capitalized on because of your enjoyment and success.

What abilities stem from your own ADHD that you can identify as being correlated, impacted, or propelled by work related job duties?

For example, a family member telling you that you tend to prolong or procrastinate is not as helpful as sharing the observation that you tend to focus and complete tasks when you are not distracted by people or you are naturally more productive during a specific time of day. These later solution ended details would then lend you to the awareness surrounding potential work environment and scheduling accommodations and/or preferences.

26 | 2021 ISSUE ONE

ADHD abilities are where you shine and exemplify skills that your ADHD can bring to the workplace.

INTERACTIVE

Below is space for you to explore some of your own observations. The best approach is to ask yourself, or others, about your ADHD by explaining it as an opportunity to showcase some areas of you that have been complimentary of successful performance. Framing in this manner helps define the request to receive actionable details for the perspective of mapping onto work outcomes.

Examples of ADHD abilities at work may include: creativity/innovation, client relationship building, crisis intervention, challenging problem solver, commitment until solution, emotional intelligence, inspiration to others / mentor, multiple project focus, high energy, inquisitive for unknown/next step, negotiations, facilitating discussions, open to change, natural conversationalist, etc.

1. What are some traits I possess that have been complimentary of successful performance?

2. Which of these traits stem from my ADHD that I feel is correlated, impacted, or propelled by work related job duties?

3. How can I frame these ADHD traits as my abilities to contribute to my own work success and organizational outcomes?

ADHD LIFESTYLE MAGAZINE | 27

Play is a skill that ignites a child’s love language as well as their imagination!

Creator Kristina Lucia

Kristina Lucia Teddy Bears Kristina Lucia Teddy Bears are a line of crocheted Teddy Bears and Lovies constructed from 100% organic cotton yarn.

www.kristinaluciateddybears.com

INTERACTIVE

Take a break and Color Me!

BRANDO YELAVICH’S JOURNEY TO RECOVERY & REDISCOVERY

By Janine White

Content Warning: This article discusses drug use and suicide

Brando Yelavich sees ADHD as a “gateway to unlimited potential” — and the explorer from New Zealand hasn’t just stepped through that gateway, he has leapt over the threshold.

“I've used my ADHD over the last seven years to accomplish more than most people will in their entire lifetimes in adventures all over the world. I definitely couldn't have done that if I didn't have that neuro-different brain inside my head," Yelavich says. “It really drives me to be able to achieve what the neurotypical mind would see as crazy, impossible, just not practical in one lifetime.”

30 | 2021 ISSUE ONE

At 27, Yelavich has already racked up an impressive list of life experiences. In 2014, he became the first person to walk the entire coastline of New Zealand. The journey took 600 days and covered over 5,000 miles (8,700 kilometers), and Yelavich hunted and fished for his food. That was the first of many expeditions that have led him to kayaking around Vancouver Island, exploring New Zealand’s most wild island, and crossing Greenland and Australia. He has given a TEDx Talk and written a best-selling book called Wildboy.

To anyone who has ever struggled to get off the couch or stick to a plan, the dizzying heights that Yelavich has reached might seem daunting.

However, he’s emphatic in his belief that anyone with ADHD — anyone, period — has it within them to create the life they want.

“I have struggled my entire life, from the earliest memory that I had,” he says. “That has created the strongest level of resilience in my life. I'm an ordinary person, just like everybody else. The only difference is I've chosen to do extraordinary things with my life. It's all a choice.”

His deep well of resilience and an endless curiosity that drives him to pursue discovery and rediscovery both within himself and out in the world have served him well, especially during challenging times.

“My ADHD, I would say that 60 percent of the time, I'm not really that good at managing it. I have ups and downs. I have arguments with my partner. I still struggle. I still have these same mental blocks that stop me from doing all these things that I'm talking about doing,” he explains. “But eventually, you'll reach a point where you realize, ‘hey, it's time for me to actually do this now. I felt bad for long enough. I just need to try.’ And you just use all the strength inside you to pick yourself up and do it.

Just start. And if it doesn't work after five minutes or even 10 minutes then do something else. The ADHD mind needs stimulation, and it's not going to get stimulation from doing nothing.”

Still, that family structure didn’t keep him from going, as he puts it, “well and truly off the rails” as a teenager. He became addicted to drugs, always looking for his next high. Then one night, at age 19, he became violent with a dope dealer who tried to rip him off. When he got home that night, he looked in the mirror and, according to him, he didn’t like what he saw.

“I was disgusted with myself. I was in this negative place looking at myself like I was a monster because I had become one,” Yelavich recalls. “I realized in that moment that I needed to change.

Life wasn't just going to change unless I changed it myself.”

“I've used my ADHD over the last seven years to accomplish more than most people will in their entire lifetimes in adventures all over the world.

Facing the Mirror Diagnosed with ADHD at six years old while growing up in Auckland City, Yelavich was put on a low dose of Ritalin. He recalls not being able to sit still and frequently becoming distracted. “When I was three and a half, I had a question mark next to my name because I was just a little bit extreme,” he explains. “I used to bite kids in kindergarten and preschool.”

He gives his parents enormous credit for their love and support. “My parents definitely put me on Ritalin for me, not so that I was easier to manage in the classroom or easier to manage at home, which I think is a big problem with a lot of ADHD medication,” he says.

ADHD LIFESTYLE MAGAZINE | 31

The biggest lesson I learned is that there is no possible way to find yourself ...There is only creating yourself

The next morning his thoughts turned to a lifelong dream: a desire to explore his home country of New Zealand. He had constantly put the idea off and made excuses not to embark.

“I tried to make it happen so many times in my life, but just couldn't even get off the couch. I couldn't take that first step to get out the door, which is always the hardest part of any adventure,” he says.

The first steps: He’d set off with just a backpack to trek the entire coastline. He’d live off the land, and he figured he’d be gone about nine months. To Yelavich, it was the only answer to that reflection he had seen in the mirror.

“There's certain times where you can make subtle adjustments to your life to make things better — work on communication skills, eat better foods — but sometimes you just have to take drastic measures,” he says. “And that's exactly what I did. It didn't matter how much it was going to cost.

Nothing mattered. I had hyperfocus. I had suddenly ignited the flame inside me that is my ADHD, that unlimited potential. I had found my key and I realized it was myself. So I ran away on this big adventure to change my life.”

When he started off from home, he was still taking Ritalin, but three months into the journey he ran out and decided to stop taking the medication.

This put him on an exploration of a different sort, one that trekked inward instead of along the New Zealand coastline.

"I was meeting myself for the first time, this unchanged, unregulated ADHD Brando and that was really eye-opening,” he says. “Meeting myself out there was just this amazing experience because I was able to learn about who I am and the way my brain works without any other influences.”

32 | 2021 ISSUE ONE

In the Hollywood movies, such life-altering adventures are often portrayed as a magical cureall. The hero of the movie goes on a long trek.

There are scenes of him cooling his blistered feet in a stream, skittering to shelter in an unexpected downpour, running into a wild animal. Then he “finds himself” and returns home ready to resume a "normal" life, just new and improved. Yelavich knows better. In reality, the expedition might end — but the journey of rediscovery is ceaseless. The watercolor map of life never quite dries.

“The biggest lesson I learned is that there is no possible way to find yourself anywhere, no matter where you look or how hard, or how high or how low you look or search, there is no way to find yourself,” he says. “There is only creating yourself.”

He acknowledges that the coastline journey was certainly life-changing, but instead of a once-anddone pursuit, he now views it as a time when he laid a foundation that he could build on. That has been useful amid the COVID-19 pandemic, which has restricted travel. Yelavich wrapped up his last expedition, across Australia, just before the impact of the disease started being felt around the world.

He didn’t make his peace with the disruption immediately, he says, but he’s now beginning to see the silver lining.

www.vizualworx.com

“COVID really gave me the opportunity to stop, to stop going on those adventures, to stop running with my ADHD, letting it push my life in this extreme way that was hard on the mind and hard on the body,” he says. “It gave me the opportunity to realize that, ‘Hey, I need to be able to find ways of achieving the same level of success and this ability to share and inspire without having to disappear for 600 days at a time. Because that's not sustainable forever.”

He is now embracing lockdown as a chance to reevaluate and explore new ways of connecting with himself and his creativity, he says, “the same way that I do when I'm out there on an expedition, but in everyday life, building routines that help me to succeed in what I want and developing ways of processing emotion and information without having to be under the stars.”

He still misses that direct energy from the elements — “nature is, in my opinion, the secret to a happy life,” he says — but that longing has prompted him to promote the idea to others of exploring the nearby natural environment, as a way of coping and also rediscovering.

“I'm so passionate about inspiring people to get outside and build a relationship with their own natural environment that's close to their homes.

You don't have to go far to find nature, ecosystems are everywhere,” he says. “Even the one inside our homes. During lockdown, people have noticed all the little spiders that lived in the corners and the ant colonies. Just all the little things that in our busy lives until 2020, we didn't even notice.”

I'm so passionate about inspiring people to get outside and build a relationship with their own natural environment that's close to their homes.

Learn more about Brando @brandoyelavichexplorer www.wildboyadventures.com

34 | 2021 ISSUE ONE

Inspiring Change In non-pandemic times, if you can’t find Yelavich putting hundreds of miles on his hiking boots, you might look in a school. Advocacy around mental health and ADHD is something that fuels him as well, and he speaks often in classrooms, to students and educators. (He even wrote a children’s book about his adventures called Wildboy for Kids.)

“I just enjoy it. I love it, it fills my cup,” he says of mentoring and public speaking. “The driving force that gets me into the schools is the power that I have to create positive change. And I know that I have that power. When I speak, I go into what I like to call my flow state, where words just come out in ways that I couldn't articulate if I wasn't in the flow state.”

According to Yelavich, the school system that failed him when he was young isn’t that much different today. He says that every moment he spends with school-age kids is a chance to be a positive role model and show them how to live their dreams and see ADHD as a “superpower.”

“It's my belief that humanity would not be where it is today without people like me and those without ADHD,” he shares. “Back then it wouldn't have had a label, but we are the hunter-gatherers.

We are the survivors. We are the creative thinkers, the intuitive ones who most likely took the human species from the caves out into nature, out into the world. We have a curiosity for the unknown.

We want to know and we figure it out.”

His mental health advocacy stems from his own suicide attempts. “I have wanted to kill myself many times in my life because of my ADHD. I've tried twice and thankfully failed,” he says. “It's so normal now for people to try and kill themselves.

And I'm not OK with not trying to make a difference in people's lives, not trying to educate, inspire and light a spark inside everyone. Because sometimes that's all it takes, is just someone telling you, you are enough and you can achieve.”

Brando’s How-To On Attitude “There's no point moping around feeling sorry for myself that I have ADHD. It's just a fact that I can't change. After a while, if you tell yourself enough that it sucks, it really does suck. But if you tell yourself enough that it's great, it becomes a superpower. It's my supercomputer. It's my brain.”

On Labels “With an invisible mental illness, labels are fantastic — but only if you have the support that that label requires, because if you get given a label of ADHD and nothing changes in your life, you're still struggling with the same things. But if you have a label and you have the support structure and you really make the effort to create those routines that the ADHD mind [craves] then that label suddenly becomes a badge, a badge that you can wear, that you can see, and that you can use to dictate the decisions you make in your life.”

On Adventure “If you expect to be able to go off on a lifechanging journey and come back and fit into regular life, you're absolutely crazy, bonkers. It's impossible. Once you've seen the light there's no going back into the darkness.”

On Nature “The way society is shaped, the way we live and the way we look at life, a lot of fundamental things are missing from it. And the biggest one, which I'm a real advocate for, is nature. We're animals, we're designed to live outside.”

On Recovery “All of life is a journey, and a majority of us spend the first 40 years of our life trying to undo negative things that have happened in our past, because we've never learned to move forward with them.

Living in the present is, realistically, the only way to move forward.”

ADHD LIFESTYLE MAGAZINE | 35

Chasing Your Passion A violent night at 19 and a mirror’s nasty reflection may have been the big pushes that got Yelavich up and out the door, but perhaps more importantly, the idea of exploring New Zealand had been simmering in his soul for years.

He advises that anyone looking to get unstuck start first by finding what interests them. “I could stand up in front of an audience and tell them to do what they're passionate about and almost guarantee you that 90 percent of those people would not have a clue what they're passionate about,” he says.

Of course, he maintains, realizing that you need to change is also critical. He suggests that living in the present is helpful too: “If you think too much about the future you will be consumed by that or if you live too much in the past, it will continue to consume you just like it has. But if you live in the now, that's where unlimited potential is possible.

And right now in this moment, you're capable of absolutely anything you want to imagine or create or do. And if you don't know where to start, just start, anywhere. It doesn't matter where you start.

You'll figure it out as you go.”

Fittingly, among his tattoos, there’s a little feather that represents him flying free, and on his shoulder he has a compass, he says, “so that I don't get lost with the freedom that I have.”

Right now in this moment, you're capable of absolutely anything you want to imagine or create or do.

The future, for now, is unknown, and that’s just fine with him. Whether engaged in expedition life or in rediscovery closer to home — he currently lives with his fiancé in Hahei, a village on New Zealand’s Coromandel Peninsula — his journey is clearly far from over.

“Like most ADHDers — we just kind of run on 5,000 percent until something catches our attention, and then we can direct all of that 5,000 percent energy into that one thing. That's what I'll continue to do, just charge into the unknown until I have a beautiful, amazing idea,” he says. “And then I'll charge towards that with everything I have, because that's what I know how to do.”

Note: If you're in crisis, there are options available to help you cope. You can call the National Suicide Prevention Lifeline at any time to speak to someone and get support. For confidential support available 24/7 for everyone in the U.S., call 1-800-273-8255

36 | 2021 ISSUE ONE

Join the Community

ADHD Lifestyle Magazine is looking for energetic, creative writers to share their ADHD stories and experiences,

ARE YOU LOOKING TO BE PART OF

SOMETHING SPECIAL? Learn more & submit your ideas online at www.adhdlifestylemagazine.com

WHO Are You? How to Reshape Your Self-Image By Andy Gil

Your self-image...includes the baggage and beliefs about yourself that you've learned or interpreted.

38 | 2021 ISSUE ONE

If you've recently learned or relearned you have ADHD, I'd imagine you're feeling all the feelings.

Maybe you're relieved to have an answer. You could be curious or even fearful as to what this means and how it will affect you. Perhaps you are feeling a bit sad. I want to validate these feelings by saying it's completely normal experiencing this range of emotions. Of course, you're feeling this way! As you're learning how this will affect you, I challenge you to look for opportunities, you are you, and there is nothing wrong with that. I heard the following sentence in coaching school, and it took me a while to process it.

"Who we are will determine what we do and how we do it."

We learn that we should celebrate those who can accomplish challenging tasks seemingly effortlessly, saying things like, wow, they are naturally gifted. Instead, let's agree that people making progress while visibly struggling is real growth, and witnessing that is your call to action to do the same. That growth is available to you also. If you've ever found yourself at the finish line of a marathon in its fifth and sixth hour, you've seen the kind of effort I'm referencing. Those people questioned their ability to complete the distance, but they did it anyway.

Your Self-Image or your WHO, is a picture of how you currently see yourself. It includes the baggage and beliefs about yourself that you've learned or interpreted; your WHO is always changing. You're either learning or unlearning about yourself through your experiences, and the conclusions you draw will determine how you approach life. Your WHO can be viewed and guarded as a treasured asset. Learning how to manage this is a continuous process that requires discovery and reflection, perfect for someone in transition.

Now is the time to readdress and root out these misaligned and incorrect beliefs. We do not have to accept our thoughts as truth.

Imagine the process you'd go through if you were moving. You will discover all kinds of things throughout your space when sorting through your items. Some of the things you'll find represent memories from your past. Some memories are happy and reinforce how you view yourself, and some represent parts of your life that you didn't enjoy so much. But all of it is part of your story, and just like when you're moving, you don't have to carry these beliefs forward.

People with ADHD have had negative experiences in school and work that can translate into beliefs about themselves that influence their WHO. Struggles with Motivation and Procrastination become internalized as lazy. Difficulty with attention or memory can become a label of not smart enough. It makes complete sense why those with ADHD can have an altered WHO due to these interactions. But with work and self-reflection, we can begin to unravel and remove these beliefs about ourselves and move towards a different and healthier way of thinking that serves and honors the person you are.

Now is the time to readdress and root out these misaligned and incorrect beliefs. We do not have to accept our thoughts as truth. We are not our thoughts or beliefs. If you believe yourself to be a reflective person who adds value and learns through your efforts, you would feel liberated to stretch outside your zone of comfort and show your "flaws" to the world. Does this sound scary?

ADHD LIFESTYLE MAGAZINE | 39

Five Star Customer Review

My very anxious teen instantly felt comforted and grounded during a panic attack. Great product, thank you!

Soft Fox produces a range of handmade, sensory fidgets for self -soothing anxiety, stress, focus & attention "Pocket Soother" is pocket sized & discreet. Keep close at hand for whenever you feel stressed, anxious or unable to focus. Use to self-regulate and calm yourself down by rolling the bead around the stitching line. Very soothing. Made from soft fleece fabric, contains one ‘marble’/ bead. Surface washable.

www.SoftFoxSensory.etsy.com

Beliefs are like your personal belongings. Some things are valued, and some things are outdated that you didn't know you still had. Then there are the more complicated items. You're very aware of these things, but you aren't sure if you need to keep them around. Maybe you're keeping these things because they were given to you, or perhaps you're keeping them because someday you think you might need them. How do you decide what to take with you and what needs to go?

The beliefs we have about ourselves are funny things; we learn them through our experiences, and they can empower us to do extremely challenging and fulfilling things.

But, we also put belief systems in place to protect ourselves from pain and discomfort. We can determine if those beliefs are needed to keep us safe or hold us back from developing into who we can be.

Challenging our belief systems will require vulnerability, a shift in perspective, and what we view as adequate evidence to disprove what we think to be true. Often, the proof that will satisfy you has already occurred and resides in your memory, and we can dig it out.

Andy Gil Andy Gil is a Life Coach, dad, husband, family man, and friend. Andy spent nearly two decades in Construction Management before launching his Coaching Business. He has developed extensive coaching, leadership, business development, team building, process, strategy skills, and built a solid foundation to launch a coaching career. His successes and, more importantly, failures have provided him the most valuable lessons. Andy has lived a colorful life full of experiences that has afforded him a unique perspective to aid you in your growth. He is present, relatable, and curious and is continually working on himself while being authentic in serving his clients. @AndrewGil

andygilcoaching

www.andrewgil.com

ADHD LIFESTYLE MAGAZINE | 41

INTERACTIVE

Documenting your current "WHO" By Andy Gil

Here is an exercise that might help you start to view things differently.

First, let's address your negative beliefs about yourself. Here is a list of common negative, limiting beliefs. Circle one that you believe defines you or write your own in the space provided below.

I am not organized I am not smart enough I cannot control my emotions I am not taken seriously I am untrustworthy I am not good with money I am not in charge of my life I am scared of putting myself out there

Reflecting on your limiting belief, write down two or three notable instances that couldn't have possibly happened if the above statement was true. If you have difficulty accessing examples, ask a supportive friend or family member for help.

42 | 2021 ISSUE ONE

INTERACTIVE

Now close your eyes...

Contemplate the evidence you have written that is in direct conflict with your limiting belief.

Repeat these statements in your head or say them out loud.

Think about how it feels in your body to have verification.

What emotions were you feeling during these events?

Rooting out misaligned belief systems is a process; it's a mind game that you can win. Creating and celebrating the small wins will add up and create distance between WHO you are and what you previously thought. If those thoughts start to creep back in, that's ok. Start the process over and remind yourself of the truth. Know your WHO and be proud. Push back against your inner critic. Understanding that you can learn to reject your thoughts is a powerful tool.

One who believes in himself has no need to convince others. ~Laozi

ADHD LIFESTYLE MAGAZINE | 43

Rise & Shine Shower Discs The Ingredients 2 cups baking soda 1 cup water 5 drops Lavender essential oil 5 drops Eucalyptus essential oil 5 drops Rosemary essential oil

Instructions Place baking soda in a medium mixing bowl, and slowly begin to add water. Stir mixture constantly as you add the water, this should start to form a thick paste.

Once baking soda and water is thoroughly mixed add essential oils. Line a muffin tin with paper cups and fill each cup. Set aside for 12-15 hours our until discs are dry.

Once dry simply drop a shower disc under the flow of your shower before you get in and you will begin to smell the refreshing sent of lavender, eucalyptus, and rosemary. These are a great way to start your day, *Be sure to store shower discs in a air-tight container to retain freshness. The essential oils will begin to dissipate over time if left out.

44 | 2021 ISSUE ONE

Refreshing Lemon Face Scrub The Ingredients 1 cup sugar 2 tablespoons olive oil 2 tablespoons honey juice of 1 lemon

Instructions In a medium mixing bowl combine olive oil, honey and lemon juice, mix thoroughly with whisk or fork. Slowly begin to add sugar and continue to mix. Once scrub is fully combined you are ready to apply Apply Face scrub by gently rubbing in a circular motion for 1-2 min. Then rinse with warm water and pat dry.

wake up with some zest!

ADHD LIFESTYLE MAGAZINE | 45

REJECTION SENSITIVE DYSPHORIA

RSD RESILIENCE Using L.O.G.I.C. to Fight the Monster

By Josh Lecker-Weissman

Last July, I had my rediscovery, that moment when it clicks that ADHD is so much more than you had thought before. The following is an excerpt from an e-mail I wrote my family: “When I was diagnosed with ADHD I swear I just thought it meant I was flighty and had a hard time focusing. I did not know the true extent of what ADHD actually can and does do to me. When I learned more about it, it felt like a giant puzzle piece slamming into place.

I have spent most of my life feeling like I was broken. I wasn’t a real person and that is why I always craved attention and needed to be around people, hoping they would fill the gaps, and then would reject offers of being around people because I didn't feel like I was worthy of them or their time. I have always sought an answer, and now I have some semblance of peace knowing that I am not broken, I’m just built differently. I spent many years being thought of (by myself and my peers) as the smartest kid in class but unable to get good grades. Can you imagine the psychological torture that could be? When your mind is the only thing you are proud of and even it fails you? … Are we shocked I have had the turbulent life I have?”

Rediscovery can be painful. You start mourning the life you could have led if you had only known earlier. You start second-guessing even the smallest choices in your life, then the big ones start coming in like a whopper. Should I have quit that job? Should I have broken up with that person? Is the career path I am on the right one? For me, it was: Now I know why I am so unpopular. I will never have friends or people who care about me.

Yet, as painful as rediscovery is, the recovery that can follow can be exhilarating, because now you know. I have always felt knowledge is power, and in this I am sure, knowing what triggered my RSD was the first step in my recovery plan.

46 | 2021 ISSUE ONE

RSD is the mask of insecurity and self-doubt.

The second step was giving it a face, an identity.

Finally, I then was able to create a largely effective approach to minimize RSD’s impact.

My RSD is a mask. Like one of many we ADHDers wear and project, these masks are a part of us and are connected to our innermost thoughts and feelings. RSD is the mask of insecurity and selfdoubt. We never willingly put the mask on, so it becomes a monster and gets angry and starts trying to tear us apart so we can no longer ignore it. We put it on and suddenly we are doubled over in bed holding our stomach because of some perceived slight that will be over with eventually, but for now is simply crippling.

We must try to avoid it whenever possible, but be ready to fight it when it tries to take control. The best way to prevent an experience is to avoid triggering situations. This is not always feasible and as such you need to be prepared to deal with all possibilities that may occur, like some sort of an emotional fire blanket.

After a few months of experimenting on my relationships at home, with family and new buddies online, I have adopted a method that I find to be about 90% effective for a prolonged duration. The RSD is still there. The monster is still trying to get my attention, but I’m mostly able to ignore it. It becomes another impulse I have to work on not giving control.

RSD can become a hyper-focus. In fact, it usually blocks out anything else I am trying to accomplish.

This is why avoidance is my preferred method of dealing with it, but if you need to fight, utilize that powerful ADHD mind of yours and apply what I have defined as the “L.O.G.I.C.” technique to kill that monster.

Think logically about the situation. Try to analyze the situation from a critical perspective of tearing apart the RSD’s case.

L O G I C

Laugh – Recognize that yet again you are in this situation and as much as you want to believe this time it really is the end of the world, you know its probably not.

Orate – Literally speak through the situation. Pick up a skull and get Hamlet on the issue.

Give – Give yourself a break, give the other party the benefit of the doubt. Give time for an answer as opposed to letting anxiety consume you.

Introspect – Get introspective about what you could do differently next time. Think about other reactions that could be more helpful.

Calm – Calm yourself down. Find an RSD safety blanket. For me it's music. You might find meditation, going for a walk or simple breathing techniques to be helpful.

RSD has a way of becoming an all-consuming element of life. You can either lay in bed and let it be in control or you can try to L.O.G.I.C. it into submission. Once you take apart the monster’s argument you will be in a much stronger position to deal with the subsequent aftershocks as you feel the residual pangs. The circumstances will not have changed, so the RSD Monster can keep coming back with false narratives, perceptions of shame, and anything else it can think of to gain control, but your counterarguments will be locked, loaded and ready to go.

Josh Lecker-Weissman Josh Lecker-Weissman is a contributing editor of ADHD Lifestyle Magazine, author of the ongoing column "RSD Resilience" and an ADHD Activist known on social media as ADHD_Nerdity. He focuses on raising awareness of RSD and his nerdy hyper-focuses. He lives with his wife in Toronto where he also works as a small business consultant. @adhdnerdity

ADHD LIFESTYLE MAGAZINE | 47

Mt Pocono apothecary

Focus, Relax, Recharge Our Essential Oil Blends are made from 100% non-GMo organically sourced materials

www.MtPoconoApothecary.com

Meet the Coach Debra Levy, is founder of A Life That Fits, LLC, a consulting practice that is dedicated to helping you make time and space for what matters most in your life.

Our work together begins with clarifying what is important to you, what will make you feel happy and fulfilled, and determining what guidance and support is required to create the life you want. We’ll focus on areas that may be barriers to change such as: time management; space planning and organization challenges; and difficulty setting priorities. Together, we’ll work on gaining insight into your own natural abilities, modalities, and tendencies, craft unique strategies to help you make room for your big-picture goals, and implement step-bystep solutions to help you get from where you are, to where you want to be.

Together, she and her clients work on gaining insight into their own natural abilities, modalities, and tendencies, craft unique strategies to help them make room for their big-picture goals, and implement step-by-step solutions to help them get from where they are, to where they want to be.

Debra Levy Owner of A Life That Fits, LLC Certified Life Coach & Productivity Specialist

Making Time & Space for What Really Matters @alifethatfitscoaching alifethatfitscoaching www.alifethatfits.com

ADHD LIFESTYLE MAGAZINE | 49

Do you have a unique story to tell?

Tools & strategies to share with others?

Products to support ADHD lifestyles?

Looking to showcase your art?

you TO to share your ARE We YOUinvite LOOKING BE PART OF

SOMETHING ADHD lifeSPECIAL? with us!

Learn more & submit your ideas online at www.adhdlifestylemagazine.com

My purpose in life is to consistently grow and help others to overcome limiting

Member Spotlight

beliefs so that they may learn to love themselves as they are and live a fulfilling life.

The goal is to inspire a new perspective on ADHD, shifting your belief systems. Giving you the awareness to forgive yourself and become confident. Building on your strengths while learning to appreciate your weaknesses. We work together to gain motivation toward the right actions.

Looking at your core values, we will co-create goal-oriented steps to achieve the desired outcome. I give support and hold you accountable throughout the entire process to ensure that you harmonize with your true potential. The purpose of this is to live an authentic fulfilling life while creating a true impact.

I use a combination of Cognitive Behavioral Therapy, Fitness Coaching, and Reiki Healing to approach multiple aspects of the challenges we face day to day with ADHD. I also incorporate psychoeducation to give you as much information as possible to help manage any challenges. I believe we are all limitless in our ability to create the life we desire, it all starts from within and taking total responsibility of all that is under our control.

52 | 2021 ISSUE ONE

Ian Hymans

IMH ADHD | Life Coaching Inspire | Motivate | Harmonize

@imhlifecoach CoachIanIMH www.imhlifecoaching.com

Jewelry so powerful, it speaks before you do

www.michelemaherdesigns.com

Simply Plated Easy Food Tips for a Healthy Diet

A healthy diet can play a vital role in helping to offset the natural tendencies of the ADHD mind. Our Simply Plated Section contains articles and recipes on how to help you to be at your best everyday

ADHD LIFESTYLE MAGAZINE | 53

From the Expert!

By Sophie Tully

EATING FOR BRAIN HEALTH

In my last article I focused on how to put the foundations of a healthy, ADHD friendly diet in place. Now I want to take things a step further and help you personalise your intake so you can feel your best.

Rebalancing your diet for a healthy lifestyle

We are each genetically and biochemically unique and, whilst we may all have ADHD, the exact biology that causes our symptoms differs from person to person. The same is true for the foods that will help you feel your best and support your ADHD brain. Determining which foods might be triggering or exacerbating your ADHD, and associated health issues, is an important step in figuring out your optimal ADHD diet. So, to help you get started, here are a few food items and ingredients research has linked to worsening of ADHD:

As people with ADHD we often struggle to regulate our food intake reaching for yummy, but not so healthy, things when we need to top up low levels of neurotransmitters across the day.

Unfortunately, many of the foods that give us an initial boost can exacerbate symptoms of ADHD in the long run.

54 | 2021 ISSUE ONE

A 2019 study looking at the link between dietary patterns and ADHD found that higher intakes of refined sugar and saturated fats were linked to an increased risk for ADHD, whereas a diet high in fruits and vegetables is protective.

Another study found there to be a dose response correlation (meaning the higher the dose the bigger the effect) between the consumption of sugar-sweetened drinks and ADHD symptoms.

When we eat sugar, both serotonin and dopamine get released into the blood which in the short term makes us feel better. Blood sugar levels can rapidly dip after they rise which can result in feeling tired, sluggish and unable to think straight and craving more sugar. Sugar has also been found to alter the composition of the bacteria living in our digestive tracts and cause inflammation, both of which negatively affects our neurotransmitter levels. So, whilst small consuming amounts of sugar infrequently may feel like it helps with ADHD, regular or high consumption may make you feel worse.

Gluten is another food component that has been linked to ADHD with research showing celiac disease rates are much higher in people with ADHD compared to the general population.

Symptoms of non-celiac gluten sensitivity, the term used to describe gluten related food intolerance include brain fog, difficulty concentrating, slurred speech, memory issues, fatigue, anxiety nausea stomach pain and headaches – all very common for people with ADHD.

56 | 2020 ISSUE ONE

ADHD LIFESTYLE MAGAZINE | 55

ALL NATURAL ORGANIC FARM FRESH POTATO DONUTS

visit us online WWW.DOWNSTATEDONUTS.COM CURRENTLY AVAILABLE IN CHICAGO, ILLINOIS

There is also a strong link between brain function and the bacteria that live in our digestive tract meaning any food that negatively impacts the gut microbiome could worsen your ADHD. Serotonin and GABA are made by the microbes in our intestines so, keeping them happy is important for a calm, focused and anxiety free brain. Research has shown that children with ADHD tend to have lower levels of Bifidobacterium Longum, whilst the probiotic Lactobacillus Rhamnoses has been found to help reduce ADHD severity. Foods high in fat and refined carbohydrates have been found to negatively influence the gut flora, whilst pre-biotic fibres found in oats, onions and garlic and polyphenols, found in brightly coloured fruits and vegetables, are great for keeping our digestive tracts, and the bacteria that call it home, happy.

These are just a few examples of how foods and the ingredients within them could contribute to ADHD and, whilst having ADHD doesn’t mean you have to exclude all foods containing these, getting acquainted with your food triggers and figuring out how foods make your feel in the hours and days after you’ve eaten them, can help ensure you have the most control over your symptoms as possible.

To track what you eat and how it makes you feel, keep a reflective food journal so you can start to create your personalised ADHD diet. We have created a food journal on the following pages to help you get started.

Sophie Tully BSc (hons) MSc Dip PT PGCE Sophie Tully is a Biomedical Scientist with a Master's degree in Clinical Nutrition and 15 years experience in health research, education, innovation and consultancy.

As a health and wellness coach Sophie specialises in supporting adults and families with chronic and complex physical and mental health concerns, in particular neurodiversity, ADHD, chronic pain and fatigue, depression and anxiety, autoimmune and inflammatory disorders, hormonal and digestive issues.Sophie helps her clients apply evidence-based natural solutions, highly tailored to their unique needs, to help manage their symptoms and achieve better health.

Find out more about Sophie’s work, or sign up to watch either of her recent workshops: Natural approached to managing ADHD and Getting the most from ADHD medications

www.sophietully.com

sophietully.optimalhealth

sophietully.optimalhealth

ADHD LIFESTYLE MAGAZINE | 57

INTERACTIVE

FOOD JOURNAL HOW FOOD FEELS

Instructions: Capture any physical sensations that you notice throughout the day, especially after eating.

MEAL TIME

WHAT DID YOU EAT?

WHAT PHYSICAL SENSATIONS ARE YOU NOTICING?

Precision Nutrition

Example Journal Entries

58 | 2021 ISSUE ONE

Eat the Rainbow Adding more colors to your diet

By Karly Horowitz

Let’s face it, eating healthy isn’t as easy as it sounds. You have to plan ahead, go to the market, make sure you buy everything you need, bring it home and make sure that you eat it and don’t let it go to waste.

Harvard Medical School’s health blog says that “Each color provides various health benefits and no one color is superior to another which is why a balance of all colors is most important.”

After all of this, how does one know if the food they bought was even well-balanced and nutritious?

Each color provides various health benefits and no one color is superior to another which is why a balance of all colors is most important.”

There’s a few things you can do to simplify this process and get the proper vitamins and minerals into your diet every day. It’s called “eating the rainbow”. We need to think less of foods in pyramids and start thinking more about foods in rainbows.

ADHD LIFESTYLE MAGAZINE | 59

Add more colors into your diet Here’s a quick rundown of some of the things you can do to incorporate more colors into your diet: Eat in twos. Eat two servings at each meal. Strawberries and bell peppers at breakfast, an orange and sweet potato at lunch and maybe spinach and mixed greens at dinner. The following day, try working on different colors.

Try to buy one new produce item every time you go to the market. We should all try new things, it’s exciting and there’s no shame if you find that you don’t like it. Maybe it’ll make a great tiktok!

When you dine out/order in, choose with your eyes, not your stomach.

Order vegetable soups, roasted beet salads, harvest bowls and fruit instead of plain garden salads or choose sweet potato fries instead of regular fries.

Check your groceries for color balance.

Look at your cart while shopping. If you have too many of one color, switch them out for another. There are many vegetables available in an array of colors these days, making a colorful diet even easier to achieve.

Don’t neglect white and brown foods either. White and brown fruits and vegetables protect against certain cancers and keep your bones strong.

Some healthy examples include; Jicama, mushrooms, potatoes, onions, garlic, cauliflower and bananas.

If you can do these things, you will begin to balance out your body's nutritional needs. You may even find that you begin to sleep better or feel more focused after a few weeks. Eating the rainbow can also help you reduce sugar cravings and serves to stimulate your mind and body.

60 | 2021 ISSUE ONE

INTERACTIVE

Use this chart to help you in the grocery store. Just circle the foods listed that you like and add them to your list. Leave the worksheet on your fridge to remind you of what options you have available and also what you should be incorporating into your diet on your next trip to the store.

Strawberries Red Onions Watermelon Beets Radishes Raspberries Pink Grapefruit Cranberries Tomatoes Apples Pomegranates Rhubarb Guava Red Peppers Cherries

Carrots Orange Peppers Papayas Yams Apricots Tangerines Turmeric Pumpkins Mangoes Oranges Sweet Potatoes Cantaloupe Butternut Squash

Bananas Lemons Pineapple Peaches Grapefruit Corn Yellow Summer Squash Golden Beets Spaghetti Squash Asian Pears Nectarines

Asparagus Zucchini Pears Cauliflower Cucumber Cabbage Romaine Lettuce Garlic Onions Sprouts Green Apples Chives Bok Choy Fennel Honeydew Arugula Avocados Spinach Swiss Chard Broccoli Parsley Mustard Greens Celery Snap Peas Limes Kale Peas Collard Greens Edamame Dandelion Greens Kiwi Green Grapes Olives Eggplant Purple Cabbage Blueberries Plums Boysenberries Prunes Blackberries Raddichio Raisins Purple Grapes Figs Black Olives Acai

Jicama Ginger Root Dates Legumes Whole Grains Brown Rice Quinoa Oats Mushrooms Nuts Cacao

Karly Horowitz Karly Horowitz is a Los Angeles based Chef who spends her time teaching culinary school to adults with developmental and intellectual disabilities at The Exceptional Childrens Foundation. She loves teaching people with a baking sheet, rather than a chalk board.

Karly spends her free time wowing her FiancĂŠ Ryan, their Chihuahua Skippy, and the world with her fascinating culinary masterpieces. chefkarlyrose

ADHD LIFESTYLE MAGAZINE | 61

Quick & Easy Quinoa Bowl The Ingredients Sauce 1 16 ounce jar roasted red peppers, drained 1 clove garlic 1/2 teaspoon salt juice of one lemon 1/2 cup olive oil Bowl Cooked quinoa Cucumber Avocado Thinly sliced red onion Cherry tomatoes Fresh basil or parsley Olive oil Lemon juice Salt Pepper

Pulse all the ingredients for the sauce in a food processor or blender until mostly smooth. The texture should be thick and textured.

Cook the quinoa according to package directions. When the quinoa is done, build yourself a Mediterranean Quinoa Bowl!

62 | 2021 ISSUE ONE

Hibiscus Mulled Cider The Ingredients 2 qts. apple cider 4 to 6 bags hibiscus tea 2 tbs. mulling-spice blend 8 orange slices ž cup cranberries for garnish

In a slow cooker or a large saucepan on the stove, add apple cider, tea bags, and spices. Simmer on low heat for at least 20 minutes.

Remove tea bags and use a mesh skimmer or straining ladle to remove mulling spices; float orange slices or cranberries on top.

Winter Mocktail Recipe!

ADHD LIFESTYLE MAGAZINE | 63

The great aim of education is not knowledge but action.

Herbert Spencer

ADHD Lifestyle Magazine Steffanie Vagnozzi Founder + Editor-in-Chief

Philadelphia, PA

Jason Vagnozzi Director of Design Philadelphia, PA

Josh Lecker-Weissman Writer + Contributing Editor @adhd_nerdity Janine White Writer janinewords.com Annabel Louise Andy Gil

Writer

Marcelle Clavette

Writer

adhdgalaxy.com

andrewgil.com Writer

Sophie Tully Writer srtnutrition.co.uk Esther Nagle

Writer @stillwildmind

Karly Horowitz Writer

@chefkarlyrose

Photo Credits from Unsplash Page 8: Siora Photography Page 16: Vince Fleming Page 22: Alex Mihis Page 40: Motoki Tonn Page 50: Iulia Mihailov

ADHD Lifestyle Magazine, 2021 Issue One. ADHD Lifestyle Magazine is published by SRV Group LLC., All rights reserved. Printed in the USA

64 | 2021 ISSUE ONE

Read More Inspiring Content www.adhdlifestylemagazine.com

Join the ADHD Lifestyle Community www.adhdlifestylemagazine.com

Contact Us team@adhdlifestylemagazine.com

Shop with Us www.adhdlifestylemagazine.com/shop

Follow Us @adhdlifestylemagazine on Instagram @adhdlifestylemg on Twitter Facebook.com/ADHDLifestyleMagazine Pinterest.com/ADHDLifestyleMagazine YouTube.com/ADHDLifestyleMagazine

We would love to know how this magazine inspired you!

Email us with your stories and/or use the hashtag #adhdlifestyle on Instagram so we can see your ADHD Lifestyle moments.

Special Thanks!

To our ADHD Lifestyle Insiders who help support our magazine and brand by contributing content, sharing ideas, and developing new projects to be announced soon!

Andy Gil Josh Lecker-Weismann Ian Hymans Nisha Harichandran Yakini Pierce JD Kelly Bri Plyler Madison Helmick

The mind is not a vessel to be filled but a fire to be kindled.

PLUTARCH