The Courage to Rise Using Movement, Mindfulness, and Healing Foods to Triumph over Trauma

427 Pages·2018·18.69 MB·English

by  Liz Arc

Dedication
For my son, Skye. I never would have imagined I would be
giving birth to a book and a baby at the same time, but it was
always meant to be. Your heartbeat inside of me was all the
courage I needed to lay to rest generations of inherited trauma.
If you someday pick up this book, I hope there will be little that
you recognize or relate to, because your life will have followed a
much gentler path. I love you more than you will ever know.
Thank you for choosing me to be your mom.

Contents Cover
Title Page
Dedication
Introduction
A Proper Introduction
Part I: Understanding Trauma
1. Trauma Is More Common Than You Think
2. How Trauma Works
3. The Trauma Cycle
4. Trauma and Your Brain
5. Creating a Healing Path
Part II: Releasing Trauma from Our Body
6. Movement Is Medicine
7. The Healing Power of Breath
8. Breathing Techniques
9. Movement Sequences for Physical and Emotional Healing
Depression • Anxiety and Stress • Fear • Anger • Grief • Self-Worth and
Empowerment • Sexual Trauma • Dissociation • Intimacy and
Connection • Restful Sleep • Chronic Pain and Fatigue • Digestive
Health
Part III: Using Mindfulness to Rewire Our Brain for Resiliency
10. Wired to Wander
11. Cultivating a Mindfulness Practice
12. Meditations and Mindfulness Practices for Healing
Depression • Anxiety and Panic • Anger • Fear • Grief • Self-Worth and
Unconditional Self-Love • Dissociation • Healing Sexual Trauma •
Restful Sleep • Chronic Pain • Digestive Health
Part IV: Eat to Heal
13. All Health Begins in the Gut
14. Food Heroes and Zeros
15. Feel-Good Recipes for Optimum Gut and Brain Health
Smoothies, Drinks, and Bowls
Healing Turmeric Latte
AB&J Smoothie
Grounding Pumpkin Chai Spice Smoothie
Tropical Green Smoothie
Uplifting Chocolate Oatmeal Smoothie
Berry Matcha Smoothie Bowl
Breakfast
Happy Belly Yogurt
Savory Kimchi Oatmeal Bowl
Kimchi
Apple Pie Overnight Oats
Blueberry Cobbler Overnight Oats
Brain Power Mini-Frittatas
Chocolate Almond Flour Pancakes with Cacao Nibs
Soups and Salads
Beet, Orange, and Walnut Salad in Butter Lettuce Cups with a
Lemony Shallot Vinaigrette
Rainbow Salad with Grilled Chicken and Apple Cider Vinaigrette
Kale and Quinoa Salad with Carrot-Ginger Dressing
Red Lentil Soup
Go with Your Gut Miso Soup
Bone Broth
Main Dishes
Happiness Kebabs
Stress-Free Sheet Pan Dinner
Turkey Meatballs
Colorful Curry and Shrimp Stew
Rise Bowl with Tahini Sauce
Snacks and Treats
Chocolate Almond Nice Cream
Lemon Coconut Bliss Balls
Strawberries and Cream Chia Pudding
Mood-Boosting Chocolate Avocado Pudding
Sweet Potato Toasts with Toppings
Superfood Trail Mix
Acknowledgments
Resources
Notes
Index
About the Author
Copyright
About the Publisher
Introduction
The thing you are most afraid to write. Write that.
—Nayyirah Waheed, salt.