The best form of self healing is reflective practice..
Reflect on what your body finds beneficial, every one is unique.
To define effective you need to define purpose.
Purpose may be more energy, reflective is to filter the food by how it makes you feel. Eat it and see what happens, if your body likes it repeat it.
If your thought process is causing excessive strain on all your bodies systems (stress will do this your body is a endocrine reactive switch to your thoughts) redefine how you think and why you do it, be effective. Change is always required, but your thought process is up to you, and you alone, You choose how you think and what you do. Experiment.... have fun, listen to your body.
Think, do, review..