Anxiety & Panic Attacks




Anxiety or Panic Attack sufferers…you’re in good company

Amanda Seyfried • John Mayer • Lena Dunham
Oprah Winfrey • Emma Stone • Howie Mandel
Whoopi Goldberg • Barbra Streisand • Kim Basinger
Lady Gaga • Selena Gomez • Stephen Colbert
Ariana Grande • Ryan Reynolds • Carson Daly
Prince Harry • Missy Elliot • Chris Evans
Jennifer Lopez • Kristen Bell • Leonardo Dicaprio
Adele • Hugh Grant

 Isn’t Anxiety and Panic Attacks The Same Thing?

No, though they share similar, symptoms they are different.

Anxiety (Worry) vs Panic Attacks (Fear) what’s the difference?

Panic Attacks have a direct endocrine stress-response with the release of adrenaline (adrenaline rush) but little production of cortisol (stress hormone). It is the reaction to a perceived imminent threat

Anxiety produces the stress hormone cortisol and is perceived as a distant, uncertain, abstract threat. An anxiety attack could be considered as “worry”. Will you have enough money this month to pay your mortgage.

A panic “attack” is not an attack. It’s a false alarm (Your body is sending you a false messages from your fear system) It’s a mistake, it’s saying “better safe than sorry”

A panic attack is not trying to attack you, it’s trying to attack an invisible threat 

The problem is that this “false alarm” feels the same as a real one.

A panic attack is an overreaction to a perceived threat

Isn’t it interesting that a panic attack as a certain negative stigma placed on it, yet and actor who says they get “stage fright” is considered a normal response. No difference but the term.

In nature, panic attacks are there to keep you safe. It’s like a leg cramp, it’s involuntary. Panic attacks are triggers by learned fears

Remember your subconsciousness mind is just as awake as you are. Who is really doing the driving as you are talking to someone. Your active mind is controlling the conversation, but the subconscious is controlling the car.

The amygdala is set of nerves deep in the brain and is key in processing emotions and acts as our radar, looking out for your safety. It is key in the response to stress.

Mistakes people make in trying to cope with panic attacks

  1. Trying to fight a panic attack
  2. Unproductive distraction techniques
  3. Avoiding or running away from situations (these can make things work)
  4. Feeling bad or ashamed about a natural response (you think you’re going crazy)
  5. Asking pointless questions such as “why me” (these will only exasperate the situation). Accept what is happening as natural and your response is natural as well.

What Should I Do?

  1. First TURN OFF off the adrenaline tap
  2. Remember that you will begin to feel better in about 10 MINUTES as your symptoms dissipate
  3. Accept you are having an episode and STOP FIGHTING, you’re only adding fuel to the fire
  4. SIT DOWN with both feet planted on the ground and just DO NOTHING
  5. Take “slow breaths, breath in for 5 seconds in and breath out for 5 seconds. DO NOT TAKE DEEP BREATHS as they will make you light headed and your body will over-react to it as a threat.
  6. WRIST FOREARM TECHNIQUE. Roll up your sleeves and put your feet on the floor and grab your elbows by criss-crossing your arms. Draw your hands along your arms down to your wrists. Repeat again and again as this is very soothing. This has a distracting effect from your mind.
  7. TAKE NOTE of 3 things you can see, 3 things you can hear, 3 things you can feel. This makes you more mindful
  8. STOP TRYING TO SUPPRESS A THOUGHT it makes it stronger, more tenacious, more frequent and more enduring
  9. Your body wants to run away, so don’t give in to it. Realize that what you’re experiencing is your “stress system” sending a FALSE SIGNAL signal of fear.False Alarm
  10. Your “stress system” is there to protect you NOT HARM YOU. The more you focus on the “attack” the stronger it will become.
  11. Symptoms are uncomfortable, but NOT dangerous
  12. Keep in mind that you need to TRUST YOURSELF. You are in charge and you are capable of handling this “crisis”
  13. LISTEN TO YOUR BODY, if you are beginning to get sweaty palms, that’s a clue that your body is under stress and the mind will consider it as a threat and thus begins the “stress cycle”. So listening for warning signs from your body and act on them to reduce the risk of a panic attack.
  14. KEEP A JOURNAL of the frequency, intensity and length of each panic attack. Whether there were any factors that contributed to the event.  This will put you in control and you will then see a pattern.
  15. Remember, this too SHALL PASS like gas

The symptoms of an anxiety or panic attack are uncomfortable but not dangerous

These are my observations as an anxiety and panic attack victim. I have gathered my observations and techniques along with those of others to help to cope. I am not a medical practitioner. Please consult with your physician regarding your situation.




Hummingbird Cake


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Humminbird Cake



  • 3 cups all-purpose flour
  • 1 tsp salt
  • 2 cups sugar
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • 3 large eggs
  • 1 1/2 cups vegetable oil
  • 1 1/2 tsp vanilla
  • 1 can crushed pineapple (NOT DRAINED) (8 ounces)
  • 2 cups chopped bananas (1 1/2 cups mashed) or 3 bananas
  • Shortening (for greasing pan)
  • 1 cup chopped pecans (toasted pecans)


  • 1/2 cup chopped pecans
  • 1/2-3/4 cup(s) flaked coconut (depending on your taste)
  • 1-2 package(s) of cream cheese (8 ounces ea., depending on your taste)
  • 1/2 cup of butter
  • 4 cups of icing sugar (16 ounces)
  • 1-2 teaspoons vanilla (depending on your taste)


  1. Preheat oven to 350 degrees F.
  2. Combine flour, sugar, salt, baking soda and cinnamon in a large bowl
  3. Add eggs and oil, stir until ingredients are moistened
  4. Stir in vanilla, pineapple, bananas and 1 cup of chopped toasted pecans (put pecans on a baking sheet and put under the broiler for a minute or two while stirring to ensure they don’t burn)
  5. Pour batter into 3 well-greased and floured 9-inch cake pans
  6. Bake for 25-30 minutes or until a toothpick inserted in the center comes our clean.
  7. Remove from pans after cooling for about 10 minutes and then cool cake completely before icing (about 1 hour)
  8. Cream butter in mixer and add vanilla and gradually add icing sugar. Stir in coconut.
  9. Spread 1 cups of cream cheese icing over first layer and top with second layer and top with another cup of icing, then top with last layer and frost the top and sides with remaining icing. Decorate top with pecan half’s and pecan pieces

Note: I know prefer to use two jello roll pans (these pans are smaller than a cookie sheet) lined with parchment paper instead of cake pans. I use an ice cream scoop to divide the batter between the pans. This makes 4 equal layers. Back around 15-20 minutes instead of 30 minutes as they are less thick. Once each layer is cooled enough I simply cut them in half including the parchment paper and stack them onto of each other til I’m ready to frost them. I then remove the parchment paper and ice each layer but not the sides. I then trim each side to make it nice and neat. To serve cut the cake down the middle and then serve 1-2 inch slices.

Original Recipe Link


Apples 101


apples 101

Good to know?

  • Apples are members of the rose family
  • Apple trees take about 4 to 5 years to produce fruit
  • Apple trees may be propagated by budding or grafting
  • Pour a little citric juice (ie. lemon, lime, grapefruit or apple juices) or even saltwater over peeled apples to prevent them from browning
  • Smaller apples keep longer than larger ones
  • Store baskets or bushels of apples covered with perforated plastic in the dark in a well-ventilated room 32-39 degrees F. (0-4 degrees C) to prevent shrivelling
  • It takes about six medium apples about 2lbs (900g) for a 9″ pie or 3 cups (700ml) of apple sauce

Uses for Common Apples

Eating Whole

Salads Baking Sauce







Golden Delicious

Granny Smith

Honey Crisp





Northern Spy

Pink Lady

Red Delicious
Royal Gala

French Potato Salad with Chives


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Fresh Potato Salad


  • 3 lbs of cooked new potatoes (about 10 to 12) or small potatoes (keep skins on)
  • 1/2 cup of chicken stock
  • 3 tbsp white wine or apple cider vinegar
  • 1 tsp Dijon mustard
  • 1 to 2 large garlic cloves (minced)
  • 1/2 tsp salt
  • 1/3 cup olive oil
  • 2 tbsp chopped chives or purple onion
  • 2 tbsp finely chopped fresh parsley
  • Fresh ground pepper


  1. Cut cooked potatoes into bite sizes pieces
  2. Toss warm potatoes with stock
  3. Let stand for 5 to 10 minutes or until stock is absorbed
  4. In another bowl, combine vinegar, mustard, garlic and salt
  5. Whisk in oil and pour over potatoes and toss
  6. Serve warm or cold



Beef Wellington Tapenade


Beef Wellington 3


  • Caramelized fried onions (you can also buy them already made)
  • Olive Tapenade (Olives minced with a little garlic and olive oil added) p.s. You can make it or buy it already made
  • Honey Mustard (or your choice)
  • Individual Beef tenderloin steak (or a tender boneless steak)
  • Ready-made puff pastry or frozen pie shells (I pop the pie shells out of their tins and put them on a plate in the microwave for about 20 seconds. Enough to soften them up a bit.
  • Egg Wash for tops of pastry


  1. Put steaks in an oiled pan and sear on both sides
  2. Remove from pan and let rest 5 minutes
  3. Brush mustard over both sides of steaks
  4. In the center of the pastry spoon on the caramelized onions
  5. Place steak on top and spoon on some Olive Tapenade
  6. Fold pastry over and around the steak and brush the tops and sides with egg wash. Remember to make some vent holes with a knife
  7. Place pastry onto a silicon baking pad layered on a cookie sheet
  8. Bake at 400 degrees for 20-40 minutes depending on doneness desired (if the pastry gets too golden, tent with foil. Make sure to slice some vent holes.)
  9. When cooked, remove from oven and serve



2 Minute Keto Microwave Bread

2 minute keto bread 2


  • 1/2 cup (56 gm) Almond Flour
  • 1/2 Scoop (1 rounded tbsp or 15g) Unflavoured Whey Powder (if you don’t have Whey Powder use more Almond Flour) p.s. I have used Vanilla flavoured as well if you don’t have unflavoured. Can’t taste
  • 1/2 tsp (2-3gm) Erythritol (or your favourite sugar-free sweetener)
  • 1/2 tsp (2-3gm) Baking powder
  • 1/4 tsp Xanthan Gum
  • 70g Water (approx. 1/3 cup)
  • 1/8 tsp salt (optional)


2 minute keto bread

  1. Spray cooking oil into a 3 cup microwave-safe container
  2. In a separate bowl combine all ingredients until well mixed
  3. Put into the microwave container
  4. Put into the microwave and bake for 1 1/2 to 2 minutes depending on the power of your microwave
  5. Remove when cooled and cut in half and then in half again to get 4 pieces

Terrific toasted2 minute keto bread 3


Original recipe




Stuffed Filet of Sole


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Filet of Sole Rolls

Ingredients for 2 portions:wrks4me_terry_tested-11

  • 6 sole filets (12 ounces)
  • salt to taste

For the filling:

  • 4 oz crabmeat (or use your favourite seafood, I use scallops)
  • 2 tsp minced green onion (or chives or onion)
  • 1 tbsp finely diced poblano pepper (or green or red pepper)
  • salt and pepper to taste
  • 1/2 tsp lemon juice (or lime)
  • 1 tbsp panko breadcrumbs (or regular breadcrumbs)

For the sauce:

  • 1/3 cup mayonnaise
  • 2 tsp finely grated lemon zest (or lime zest)
  • A dash of cayenne or (paprika) to taste


For filling:

  1. Mince the crabmeat or seafood choice and add green onion or chives or onion and minced peppers of your choice
  2. Add salt and pepper along with lemon or lime juice and breadcrumbs

For sauce:

  1. Mix the mayonnaise, zest together and put aside
  2. Take the sole filets and fine the smooth side and the rounded side
  3. Lay the filet rounded side down and smooth on a thin layer of filling dividing amongst the 6 pieces
  4. Take the filet and roll up and over the filling from the short end to the fat end
  5. Place seam side down onto a lightly oiled baking dish or tray
  6. Next divide up the sauce and put 1/2 into a small clear sandwitch bag
  7. With the remainder of the sauce, coast each filet on the top and the sides
  8. With the sandwitch bag work the sauce into a corner of the bag and snip off a small piece of the corner with scissors
  9. Squeeze some of the sauce over top of the coated filets making an “S” shapes all over the fish like a wave
  10. Sprinkle over top extra cayenne pepper or paprika as garnish
  11. Bake in a preheated oven to 400 degrees F. Bake for 15-20 minuted or until fully cooked at 400 degrees F

Adapted from original recipe

Chicken Fajitas


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  • 4 tablespoons canola oil, divided
  • 2 tablespoons lemon juice
  • 1-1/2 teaspoons seasoned salt or just salt of your choice
  • 1-1/2 teaspoons dried oregano
  • 1-1/2 teaspoons ground cumin
  • 1 teaspoon garlic powder (or 2 garlic cloves diced)
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon crushed red pepper flakes, optional
  • 1-1/2 pounds boneless skinless chicken breast
  • 1 medium sweet red pepper, sliced into strips
  • 1 medium green pepper, sliced into strips
  • 1 cup chopped onion, sliced into strips
  • 6 flour tortillas (8 inches), warmed
  • Optional: Shredded cheddar cheese, taco sauce, salsa, guacamole and sour cream. I also add a 1/2 – 1 teaspoon of liquid smoke if you like more outdoor flavour


  1. Combine all spices along with the oil and chicken breasts into a sealable plastic bag and seal and put into the refrigerator 1-4 hours or overnight.
  2. When ready to cook, slice onions and peppers into strips
  3. Remove chicken from the plastic bag and cook on the bbq or bake into an oven or on the stovetop till done. Meanwhile, fry onions and peppers till cooked and tender
  4. Slice cooked chicken into strips and served with tortillas and your favourite condiments.


Original Recipe Website




Soda Cracker Crust and Easy Lemon Pie


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Soda Cracker Pie


For the crust:wrks4me_terry_tested-11

  • 1 1/2 sleeves of salted soda crackers (about 6 ounces or 60 crackers)
  • 1/2 cup cold unsalted butter
  • 3 tablespoons sugar
  • Optional: 1 Tablespoon of lemon zest

For the filling:

  • 2 (300 ml) cans of sweetened condensed milk
  • 5 egg yolks
  • 1/2 – 3/4 cups of lemon or lime juice or a mix of the two
  • 1 cup Fresh whipped cream, for garnish plus 2 tablespoons of sugar
  • Coarse sea salt (or Kosher salt), for garnish


Option 1

For the crust:

  1. Put crackers into a plastic bag and crush them fine
  2. Put crushed cracker into a bowl and add cold butter and sugar
  3. Mix together til looking like coast meal
  4. Press into a pie shell up the sides and bottom
  5. Refrigerate for 15 minutes before baking in a preheated 350 degree F. oven
  6. Put into oven and bake for 15-18 minutes or until crust is golden brown

For filling:

  • Put condensed milk, yolks, lemon and optional lemon zest into a bowl and whisk or beat till smooth
  • Bake for 14-16 minutes or until filling is set
  • Refrigerate until cold
  • Serve topped with whipped cream and a sprinkle of kosher salt

For whipped cream:

  • Put whipped cream into a cold bowl along with sugar and whip till cream reached stiff peaks.

Option 2 (Easiest method – food processor)

For crust:

  • Put crackers, butter and sugar into food processor and pulse until well mixed
  • Press into a pie shell up the sides and bottom
  • Refrigerate for 15 minutes before baking in a preheated 350 degree F. oven
  • Put into oven and bake for 15-18 minutes or until crust is golden brown

For filling:

  • Put condensed milk, yolks, lemon and optional lemon zest into food processor and pulse until smooth
  • Bake for 14-16 minutes or until filling is set
  • Refrigerate until cold
  • Serve topped with whipped cream and a sprinkle of kosher salt

For whipped cream:

  • Put whipped cream into a cold bowl along with sugar and whip till cream reached stiff peaks.

Note: You can use this pie crust for other pie fillings as well, such as a coconut or banana cream pie. Chocolate or butterscotch pie, or if you prefer, a key lime pie instead of a lemon.






Polish Coleslaw


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Polish Cole Slaw 2


  • 1 medium cabbage about 2 lbs (shredded)
  • 1 medium sweet onion finely diced
  • 2-3 peeled carrots shredded
  • 1 1/2 cups of white vinegar
  • 1 1/4 cups of sugar
  • 1 cup of oil
  • 1/2 Tbsp of celery seed
  • 1/2 Tbsp of salt
  • Option: 1 Green pepper diced


  1. Put vegetables in a bowl
  2. Put vinegar, sugar, oil, celery seed and salt into a pot and bring to a boil
  3. Pour over cabbage mixture
  4. Coat Thoroughly
  5. Cool and serve