Brighten UP™
Overcoming Depression, Anxiety & Insomnia
Nutrition and self-care practices, presented in the Brighten UP™ program can play a dramatic role in preventing the onset, and slow the progression of depression, anxiety, and insomnia. For most, these mood disorders are conditions that reflect a history of stress, toxicity, trauma, malnutrition and poor coping skills. For people ready to take more responsibility for regaining sanity, balance and resilience, Brighten UP™ is a valuable first step. This program is complementary to medical care and is a valuable tool that can be used to support both clinical and community mental health services.
TUITION: $125
“It is extremely important that we acknowledge that uncertainty is stressful. And in fact, anxiety is appropriate under the circumstances. This is a normal reaction to our new normal. We must recognize that anxiety is contagious, but so is compassion. And there are ways in which we can bring our communities together, even if virtually.”
— Roxane Cohen Silver, Ph.D., Professor of Psychological Science, Medicine, and Public Health at the University of California, Irvine
“For as long as I can remember, I struggled with mood disorders, taking prescriptions and doing all kinds of talk therapy. I was sinking into despair when I heard Dr. Bauman present biochemical data on the Diet/Disease connection and how to Brighten UP™. What a wake-up call! Now, I am eating better, taking herbs and nutrients exercising, praying, loving my liver and gut by cutting out sugar, alcohol, junk food and Red Bull®. I’m finding positive new friends, and knowing I belong in wellness community, helping others now. So grateful.”
— Anonymous, Carpenter, Musician
Learning Objectives
- Understanding the holistic view of depressive disorders.
- Knowing which beverages to choose to maintain optimal hydration.
- Understanding the dynamic interplay of the gut/brain connection.
- Knowing which carbohydrates to choose to provide adequate fiber, vitamins, minerals, and antioxidants.
- Understanding how to manage stress and cope with post-traumatic stress disorder (PTSD) triggers.
- Knowing how to practice mindfulness and deepen your relationship with nature and spirit.
- Understanding how to eat for health and recovery.
- Knowing how to use booster foods to improve your mood, energy, and metabolism.
- Understanding the role food sensitivities play in balancing your brain chemistry.
- Knowing which proteins and fats to choose to stabilize your mood.
- Understanding how key herbs and supplements support recovery.
- Knowing which herbs and supplements to choose to optimize mental and emotional well-being.
Brighten UP™ Program
This six (6) lesson online self-paced, learning program is designed for:
- individuals
- families
- recovery centers
- group homes
- people in prison
- schools
- employees
- consumers
- companies
- clinics
- health professionals
With this program you will learn to apply the principles and practices of whole food nutrition, self-care, and wellness lifestyle to support physical, mental, and emotional well-being. Each lesson runs from 30-60 minutes based upon participant engagement — reading and watching videos with daily application of Eating for Health™ and wellness practice guidelines.
The aim of Brighten UP™ is to motivate, educate, and support learners to become passionately involved in creating health by improving their diet choices and habits. When one prepares healthy homemade meals, they build not only their self-efficacy and self-care but inevitably share their meals and new learning with family, friends, and associates expanding their circle of support and wellness community.
Program Structure
A Brighten UP™ research report syllabus is provided to support the video lessons and provide practical information, research, self-evaluation, recipes, and worksheets to track progress and challenges. There are six (6) self-paced lessons.
Curriculum
LESSON ONE: A Holistic View of Depressive Disorders and Recovery
- Incidence, prevalence and cost of depression, anxiety, and insomnia
- Medication effects and side effects
- Benefits of integrative care: Holistic and conventional
- Recommended mood stabilizing beverages
LESSON TWO: The Gut/Brain Connection
- Gut/Brain neurology and communication
- How to eat for health and recovery
- Well-balanced main meal
- Portions and proportions
- Nutrition Heroes™ and Nutrition Bandits™
- The right carbohydrates
LESSON THREE: Managing Stress and Working through Trauma
- Maslow’s Hierarchy of Needs
- Stress response
- Emotional trauma
- Adverse childhood experiences
- Key coping practices wanted: Strong mentoring relationship
- Alcohol, drug, and mood disorder downward cycle
- Adaptogenic herbs that stabilize mood, support resilience and recovery
- Mindfulness practice exercise
LESSON FOUR: Eating for Health™ and Recovery
- Stress and eating behaviors
- Mindful Eating practice
- Eating for Health™ and Recovery approach
- Stabilizing mood foods
- Brain building salads
- Booster food condiments
- Fermented food choices and applications
LESSON FIVE: Food and Sensitivity and Neurotransmitter Balance
- Positive correlation of mood disorder and food and chemical sensitivity
- Mindful eating
- Cycle of allergy and addiction: eat favorite foods then energy spikes and declines
- Withdrawal symptoms including cravings, irritability, and moodiness
- Eat or drink to feel better, but cycle repeats
- Commonly consumed, non-organic foods that alter mood, energy, and brain function
- Importance of lean protein and clean fat
LESSON SIX: Restorative Herbal and Dietary Supplements
- Summing It Up: Building a nutritional program of recovery to resolve multiple nutritional deficiencies of people with depression, anxiety, and insomnia
- Triggers for insomnia
- Foundational foods for recovery
- Specific herbs to support the but/brain connection
- Specific supplements to restore energy and metabolism to support a joyful mood
- How to build a Wellness Lifestyle
TUITION: $125
Includes a 70-page Brighten UP™ Syllabus plus repeated viewing of six (6) instructional videos with Dr. Bauman.