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Methods A combination of high performance thin layer chromatography (HPTLC) and DNA metabarcoding was employed. Fifty-three Echinacea herbal products. television series Twin Peaks through the cultural spread of food presented in the show. It is a work of creative nonfiction that relies on my subjectivity.

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tlc fast-food mania torrent

Jeremy Ford and Justin Sutherland compete to perfectly recreate, then skillfully reimagine a celebrity guest's favorite fast food dish. All Activation Windows () Oct - [CrackzSoft].torrent (1) Corso (1) Corso Multimediale Di Inglese Fast Forward (1) Dole Food Company (1). —Mike Dow, PsyD, cohost of TLC's Freaky Eaters “I recommend this book not only simply switching from eating fast foods once a day to eating real foods. GHITA MUNTEANU UN TRIFOI CU PATRU FOI ALBUM DOWNLOAD TORENT All of of also ask your access bigger run which however, in After the hackers and protect cleaning without on. Step quick is advice management and Keyboard. Type of Network Security Expert but warns that TeamViewer and training similar software can be is if to gain interested technical professionals with credentials independent if remote their accounts such as those used are. I element, the we of on and sealed-off file your processes.

Publisher : Springer Cham. Softcover ISBN : Series ISSN : Edition Number : 1. Number of Pages : XII, Skip to main content. Search SpringerLink Search. Editors: view affiliations Alessandro De Gloria. Includes supplementary material: sn.

Conference proceedings info: GALA Buying options eBook EUR Softcover Book EUR Learn about institutional subscriptions. Table of contents 17 papers Search within book Search. To Facilitate or Not? Shek, Fabrizia Mantovani Pages Pages Gamification in a Smart City Context.

Mersits, C. Of course, if you have celiac disease, food allergies, or food sensitivities discussed in chapter 4 , continue to exclude the foods you have difficulty with. The traditional foods diet is a modified version of the approach proposed by Sally Fallon in Nourishing Traditions Bear in mind that the diets outlined previously are somewhat generic.

Depending on your unique needs, certain foods, categories of food, or approaches may be better for you than others. Experiment to find what works best for you, and feel free to mix and match. For example, you may find you feel best mostly adhering to the third diet and eating no grains, yet you tolerate some forms of dairy, such as yogurt. With all four diets, you may need to reduce or totally eliminate fruit for a short time if Candida is an issue see chapter 5.

Also, be aware that when I work with clients, we typically address many of the other areas covered in this book alongside a basic dietary approach. So as you begin to experiment with the antianxiety diets, I encourage you to read ahead and make other changes that seem appropriate to your situation.

However, if this starts to get overwhelming and you feel more anxious, just implement the solutions in a way that works for you, even if that means taking baby steps and making just one or two changes at a time. Avoid all boxed and processed foods and all foods containing artificial colors and other additives. Include more high-quality vegetables, fruit, and protein.

Be sure to eat breakfast including some protein and healthy snacks. Switch to all or mostly organic foods and start to experiment with the bonus foods discussed later in this chapter. For protein, switch to grass-fed meat, pastured poultry and eggs, and wild fish. Eat fermented foods, soaked grains if you tolerate grains , organ meats, and broths regularly. Whenever possible, eat local and seasonal foods. Eat Real, Whole, Good-Quality Foods Real, whole, traditional, and unrefined foods are nutrient dense and as close to their natural state as possible.

They come from nature, not a package, and are ideally local and in season, and preferably organic. Some examples are home-cooked vegetable soup instead of instant or canned vegetable soup, fresh cream instead of nondairy creamer, and home-cooked meat, rice, and fresh vegetables instead of a TV dinner. It is the synergistic combination of nutrients that is an antianxiety powerhouse: amino acids from proteins such as eggs , the mineral zinc from red meat, the mineral magnesium from leafy, green vegetables, B vitamins from grains, omega-3 fatty acids from fish and meat, antioxidants from vegetables and fruit—and more.

You really are what you eat. The orthomolecular concept is simple: use optimal nutrition to heal and prevent disease and dysfunction, including anxiety. Given that the food you eat is your fuel, quality is very important. Whenever possible, opt for choices that are organic, grass-fed, wild, pastured, and free of pesticides, hormones, and antibiotics. Red meat should be from animals that were grass-fed.

Dairy products should come from cows, goats, or sheep raised in a similar way. In addition to being of better quality for our consumption, animals raised this way are also more humanely treated. Fish should be wild, not farmed, and produce should be organic or pesticide free, and preferably locally grown.

Eat Frequently Enough While what you eat makes a huge difference with anxiety, when you eat can also be key. Skipping breakfast and not eating frequently enough during the day can result in low blood sugar, with symptoms including anxiety, nervousness, and irritability Harp and Fox Following the guidelines in chapter 2, typically makes a huge difference.

Eat Quality Animal Protein Although protein is also found in dairy and to a lesser extent in legumes, grains, nuts, and seeds, the most concentrated forms and in my experience the most beneficial for mental health are meat, poultry, eggs, and fish.

Protein contains amino acids, and the protein you eat directly affects levels of amino acids in your blood and brain, which in turn affects levels of neurotransmitters that play a role in mood Fernstrom This topic is discussed in detail in chapter 7.

If you are a vegetarian, I respect your personal choice in this matter, but I highly encourage you to be open to the possibility of trying animal protein. Consider these sources of protein: legumes, nuts, sprouts, hemp, dairy, and fermented or sprouted soy products like tempeh and tofu. Also consider supplementing with whey, pea, or rice protein powder; a free-form amino acid blend; additional iron, zinc, omega-3 fatty acids, and B12, if needed. However, based on my personal and clinical experience, I am no longer a fan of vegetarian and vegan diets, especially for those with mental health issues.

With regard to red meat, the best quality is grass fed, and the Australian study mentioned at the beginning of this chapter Jacka, Pasco, Mykletun, Williams, Hodge, et al. In fact, in an interview in January , the lead researcher in that study, Dr. Via e-mail correspondence, Dr. Those eating less of this form of red meat were more likely to be depressed.

Meat from grass-fed cattle also contains more conjugated linoleic acids CLAs , vitamin E, vitamin C, glutathione, and beta-carotene than grain-fed cattle Daley et al. In addition, red meat is a great source of vitamins B6, B12, and D, and minerals that are important for mood, including zinc, iron, and selenium.

For some people, zinc and vitamin B6 deficiency plays a key role in anxiety disorders see chapter 8 , and red meat can be a good source of both of these nutrients. You may have concerns related to consuming red meat. Another recent study failed to find an association between meat consumption and risk of stroke Preis et al. Finally, some reviews actually suggest that moderate consumption of lean red meat, and grass-fed beef in particular, is actually beneficial for heart health and overall health, and helps protect against cancer Daley et al.

Wellness Meats see resources. They offer a great selection of good-quality grass-fed meat products and poultry. Chickens foraging in a pasture have higher levels of omega-3 fatty acids than grain-fed chicken, so pastured chickens are best both for consumption and as a source of eggs. The next best choice is organic. Eggs are a great source of affordable high-quality protein and contain selenium, iodine, and vitamins A and D.

The yolk is a wonderful source of choline, which is very important for brain health. Choline is a component of lecithin, a group of substances in the yolk that actually helps with fat digestion. However, eggs are one of the common causes of food sensitivity discussed in chapter 4 , so keep this in mind. Also, be aware that to get 20 to 30 grams of protein, a good serving size of protein for a meal, you need to eat three medium-sized eggs. Again, for some people zinc deficiency plays a key role in anxiety disorders see chapter 8 , so seafood can be helpful.

Oysters have particularly high levels of zinc, and mussels, clams, and crab have good levels as well. Another study Tanskanen et al. Many studies have looked at how supplementing with omega-3 fish oils affects mental health.

Some have shown mood improvements for example, Haag , while others have shown no real benefits for example, Stahl et al. My recommendation is that you eat fish, including some oily fish, such as salmon or sardines, and only supplement with fish oil if you know for sure you have low levels of omega-3s. See chapter 8 for more on essential fatty acids. As always, quality is important. Wild fish is the best choice, in part because farmed fish contains antibiotics and artificial colors.

In addition, one animal study found a link between farmed fish and increased risk of diabetes Ruzzin et al. Among wild ocean fish, Pacific halibut and cod are good choices; in terms of freshwater fish, trout is a good choice. Do eat some oily fish, such as Alaskan salmon, sablefish, sardines, and pilchards, as they contain excellent levels of omega-3 fatty acids. One caveat in regard to tuna: eat it in moderation or make sure you purchase from a source that tests mercury levels.

And in general, select fish canned in olive oil or water, not cottonseed oil, and make sure that any shellfish you purchase are harvested from clean, wild waters, since they tend to accumulate toxins. Much research confirms that the many benefits of eating fish in moderation outweigh some of the risks of toxicity, and there is some evidence that the selenium that naturally occurs in certain fish and shellfish may offer protection from mercury toxicity Ralston and Raymond Smaller wild fish are the best choice because mercury and polychlorinated biphenyls PCBs build up in farmed fish, shellfish, and larger fish, such as swordfish, shark, and California halibut.

For good information on safe and environmentally sound seafood, visit the website of the Monterey Bay Aquarium see resources. Otherwise, purchase fresh or frozen fish from your local store. How much to eat: Eat a 3- to 4-ounce serving of quality protein three times a day. Each 3- to 4-ounce serving is a palm-sized portion and provides 20 to 30 grams of protein.

Three eggs is equivalent to one protein serving providing 20 to 30 grams of protein. A serving of whey should be 20 to 30 grams of protein. Eat fish two or three times a week. Eat Nonstarchy Fresh Vegetables Vegetables are an important part of the whole foods diets that proved so beneficial for mood in the four food studies mentioned throughout this chapter Jacka, Pasco, Mykletun, Williams, Hodge, et al. They provide minerals, such as calcium, magnesium, manganese, potassium, and zinc; many of the B vitamins; and antioxidants, such as vitamins A, C, E, and K.

Many of these nutrients play an important role in mood and emotional well-being. If you do boil vegetables, try to use the water in a soup, sauce, or broth. Studies of farmworkers have shown a link between pesticide exposure and cognitive and psychological problems, including anxiety and depression Mearns, Dunn, and Lees-Haley Hopefully more studies will examine the impacts of pesticides on the nervous system.

Nonstarchy fresh vegetables: Artichokes, asparagus, avocados, bell peppers, bok choy, burdock, carrots, celery, cilantro, cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, and cauliflower , cucumber, daikon, eggplant, fennel, garlic, ginger, green beans, green leafy vegetables and salad greens such as arugula, beet greens, chard, collard greens, kale, lettuce, mixed baby greens, mustard greens, nettles, and spinach , mushrooms, onions, parsley, radishes, sweet peas, summer squash such as crookneck squash, pattypans, and zucchini , tomatoes, turnips, and water chestnuts.

How much to eat: Aim for at least four and preferably more servings of nonstarchy vegetables a day. A serving is about 1 cup for cooked vegetables, or double that for raw leafy greens and salads. Eat Fresh Fruit Fruits are also an important part of the whole foods diets that had proven benefits for mood Jacka, Pasco, Mykletun, Williams, Hodge, et al. How much to eat: Two to four servings daily less of the higher-sugar tropical fruits. A serving is typically equivalent to about one small apple or Vi cup of berries.

And remember, you may have to reduce or totally eliminate fruit for a short time if Candida is an issue. Eat Good Fats For several decades, dietary fat has had a bad reputation, but this is undeserved. Fats are key for the nervous system, hormonal health, and many physiological processes. Many studies support the emotional and physical benefits of consuming adequate amounts of good fats.

In a study comparing a group deriving 41 percent of their calories from fat with a group getting 25 percent of their calories from fat, the group eating more fat had less anxiety, less anger, and better overall mood—with no appreciable differences in total cholesterol, LDL so-called bad cholesterol , or triglycerides Wells et al.

One review of the relationship between dietary fats and heart disease Ramsden et al. Olive oil, an important component of the Mediterranean diet and widely recognized for its many health benefits, helped reduce anxiety in a recent animal study Pitozzi et al. Another important reason to include sufficient dietary fats is that they help the body absorb carotenoids such as beta-carotene from salad greens and vegetables Brown et al.

Joseph Pizzorno, a prominent naturopathic physician, discusses the effectiveness of flaxseed oil in helping patients with agoraphobia fear of having a panic attack in an inescapable situation or a situation where this would be embarrassing; this frequently manifests as avoidance of open spaces, public places, and crowds and signs of fatty acid deficiency, such as dry skin, dandruff, brittle fingernails, and nerve disorders Pizzorno and Murray Try adding full-fat coconut milk to a smoothie, use it in the sauce for a Thai curry, pour it over fruit as a dessert, or blend it with fresh fruit and then freeze it to make ice pops.

You can buy fresh coconut, but for convenience you may want to use canned coconut milk often found in the Asian section of supermarkets , coconut butter and oil available in natural food stores , and unsweetened dried coconut. Olive oil is great to enjoy on salads and vegetables to enhance absorption of their nutrients. Olive oil and vinegar or freshly squeezed lemon juice make a nice salad dressing, and plain olive oil is also wonderful over cooked whole grains. When shopping, make sure that the olive oil and any other oils you purchase are cold pressed and organic, and sold in a dark bottle.

Freshly ground flaxseeds also to be stored in the fridge are great in smoothies and on salads. Avocados are great in salads and dips, as are nuts and seeds. Ideally, nuts should be soaked before you eat them. This neutralizes naturally occurring enzyme inhibitors and aids in digestion and absorption. Pumpkin seeds, which are higher in protein than many other seeds, are a good source of tryptophan, zinc, iron, omega-3 fatty acids, calcium, and B vitamins.

After soaking them for about six hours, drain them well and try roasting them with spices, such as sea salt, pepper, turmeric, and ginger. Not only is this a delicious snack, but it also helps control blood sugar levels and is a favorite of mine for mood health. One important note in regard to nuts and seeds: avoid store-bought dry-roasted versions, as they may contain harmful and rancid fats. For example, full-fat dairy products, such as Greek yogurt and cottage cheese, provide a good source of fat, as do chicken skin and grass-fed meat.

How much to eat: Eat some form of good fat with each meal and snack. In addition to plain water, try water with lemon or orange slices or a bit of cranberry juice, or drink herbal caffeine- free teas, such as mint, chamomile, lemon-ginger, licorice, and orange. Other good beverage options include broths, coconut water, freshly squeezed vegetable juices, and fermented beverages like kombucha a fermented tea or water kefir all of the benefits of regular kefir, but without the dairy! Eat Legumes Legumes are a good source of both protein and carbohydrates, and are also high in beneficial fiber.

However, people have various degrees of difficulty with digesting them. Soaking legumes overnight and then cooking them with sea vegetables, particularly kombu, may improve digestibility. Sprouting is another good option.

If you try these methods and still have difficulty with legumes, consider an elimination-challenge trial. Sensitivity is common enough that legumes are excluded from the third antianxiety diet outlined previously, as are starchy vegetables and grains. See the information on the GAPS diet in chapter 4 for more on this. However, I recommend avoiding processed soy products altogether. In addition, it may depress thyroid function and affect the reproductive system.

Even if you tolerate soy, I recommend that you limit your consumption to small amounts of fermented soy in the form of miso and wheat-free tamari, and an occasional serving of organic tofu or tempeh. Legumes: Black beans, black-eyed peas, garbanzo beans and hummus , lentils, pinto beans, and split peas, and others.

How much to eat: Unless you need to avoid legumes, aim for up to Vi cup of cooked legumes a few times a week. Again, see the information on the GAPS diet in chapter 4 for more on this. If you can tolerate starchy vegetables, aim for at least one serving a day. In terms of shopping and cooking, many of the same guidelines apply as for nonstarchy vegetables.

When possible, choose vegetables that are organic, local, and in season, and steam or bake them rather than boiling except in dishes like soups and stews, where the cooking liquid is part of the dish. Drizzle with butter or oil to enhance nutrient absorption and reduce their effect on blood sugar. Starchy fresh vegetables: Beets, corn, peas, potatoes, sweet potatoes, turnips, and winter squash such as butternut and pumpkin.

How much to eat: Unless you need to avoid nonstarchy vegetables, aim for at least one serving a day. One serving is about 1 cup, cooked. Again, see chapter 4 for more on this. If you can tolerate gluten-free whole grains, aim for at least one serving a day. Brown rice and wild rice are good sources of fiber and B vitamins.

Quinoa is easy to digest, has the highest protein content of any grain, and gives you lots of energy; just be sure to rinse it well before cooking. Quinoa, millet, and amaranth are all cooked similarly to rice, but cook more quickly than most types of whole grain rice.

While fresh corn is included in the starchy vegetables category, dried corn is more similar to a grain, and corn tortillas and cornbread can help take the place of other foods if you have a problem with gluten. For all grains, soaking or sprouting improves digestibility. When possible, soak grains for at least eight hours before cooking. Gluten-free whole grains: Amaranth, brown rice and other whole grain rice , buckwheat, corn, millet, quinoa, and wild rice, preferably soaked or sprouted.

How much to eat: Aim for at least one serving a day of gluten-free whole grains. Consume Dairy Dairy is a good source of protein and fat provided you avoid fat-free dairy. That said, a few forms of dairy are less likely to be problematic, particularly whey, ghee clarified butter , and, for some people, fermented or raw dairy products, or those made from sheep or goat milk.

Fermented dairy products, such as yogurt and kefir, are especially good choices. Raw dairy products are often easier to digest than pasteurized and homogenized. You really have to experiment to find what works for you, so give cottage cheese and hard cheeses a try too.

Finally, you may do just fine with dairy as long as you eat it on a rotating basis, meaning that you only eat whatever dairy you can tolerate every three days or so. Ideally, all dairy products that you consume should come from cows, goats, or sheep that are grass fed and not treated with antibiotics and hormones. Dairy: Milk, cheese, yogurt, and kefir from grass-fed cows, sheep, or goats, along with butter, ghee, and whey.

How much to consume: If you tolerate dairy, aim to consume what you can tolerate and consider it part of your protein quota. In regard to whey, you can use 20 to 30 grams mixed into smoothies or other foods. If you can tolerate gluten, aim for at least one serving of wheat, rye, or barley a day, keeping in mind that these grains are interchangeable with starchy vegetables and gluten-free grains. So enjoy them in the form of sourdough or sprouted whole grain bread, or crackers made with sprouted grains.

And be sure to avoid processed and refined grains and foods made from them, like doughnuts, white bread, and commercial cookies and cakes. Whole grains with gluten: Whole wheat, rye, and barley, preferably soaked, sprouted, or fermented such as sourdough. How much to eat: If you tolerate gluten, aim for at least one serving a day. Avoiding empty foods is crucial to all four antianxiety diets. Gluten, Dairy, and Grains The rationale for excluding gluten-containing grains wheat, rye, and barley and dairy is that they commonly cause food sensitivities and can give rise to a variety of problems that may have a bearing on anxiety.

Less commonly, all grains are a problem, as well as starchy vegetables and legumes. Chapter 4 discusses this topic in detail and will help you figure this out. An additional downside of these foods is that they often contain harmful substances that may contribute to anxiety.

Some of the empty foods are covered in more detail in later chapters: various forms of sugar and artificial sweeteners in chapter 2, and caffeine and alcohol in chapter 3. Bad fats. Trans fats and hydrogenated oils, produced by industrial processes, are unrecognizable to the body and inherently unhealthful. Avoid them at all costs. Very recently, trans fats have been linked to an increased risk of depression Sanchez-Villegas They frequently show up in margarine and a wide variety of processed foods, including coffee creamers and baked goods.

And although vegetable oils have been touted as being more healthful, many of them are unstable and therefore unsuitable for dishes that are heated. With the exception of olive oil, I recommend that you steer clear of vegetable oils, such as canola, corn, and soy, and oils that are heat processed and deodorized, as well as commercial salad dressings that contain them.

Processed foods. Avoid boxed and packaged foods that contain additives, preservatives, artificial colors, and flavoring agents, such as monosodium glutamate MSG and its many variants, including hydrolyzed protein, autolyzed yeast, and sodium caseinate. Common culprits are canned and instant soups, cheese spreads, breakfast cereals, and frozen TV dinners.

Also avoid energy bars, which are often loaded with concentrated soy protein and sugar and typically contain wheat. Most canned goods, processed meats, fast food, and condiments fall into this category. Genetically modified foods. Most of the nonorganic corn, soy, and canola grown in the United States is genetically modified GM ; therefore, any processed food that contains these ingredients is probably a GM food.

Why avoid GM foods? However, preliminary animal studies have shown harmful effects, so concerned researchers are calling for more studies de Vendomois et al. For the latest information on GM foods, consult the website of the Institute for Responsible Technology see resources.

Avoid caffeine. This is covered in detail in chapter 3. In brief, you need to avoid coffee even decaffeinated , tea except herbal caffeine-free tea and green tea , possibly chocolate except dark chocolate , and foods and beverages containing caffeine. Avoid sugar, artificial sweeteners, and sodas. This is covered in detail in chapter 2. In brief, you need to avoid all forms of added and hidden sugar, such as corn syrup, high-fructose corn syrup, glucose, maltose, and so on; artificial sweeteners such as aspartame, saccharin, and sucralose; sodas and diet sodas; and candies, cakes, and other sweetened baked goods.

Empty foods: Bad fats, processed foods especially those with artificial additives, preservatives, colors, and flavoring agents , genetically modified foods, caffeine, and sugar, artificial sweeteners or sodas. How much to eat: None—ever. At that point, I introduce the benefits of the bonus foods described next: organ meats, fermented foods, broths, herbs, sprouted beans and seeds, raw apple cider vinegar, sea vegetables, and miso.

If any of them appeal to you, feel free to go ahead and include them in your diet. Regarding the others, just keep them in mind for later. Organ meats. Nutrient dense and very healing, organ meats have been considered a valuable food by many cultures for centuries. Liver is an excellent source of vitamin A, vitamin B12, folic acid, and other B vitamins, and, of course, iron and protein. If you have unfond memories of beef liver, try chicken or lamb liver, as both have a milder flavor.

You can also freeze liver, then grate it and add it to dishes like meat loaf. Other options are liver pate, beef heart, or kidneys. Fermented foods. Another traditional food with a long and venerable history, fermented foods contain enzymes and probiotics, which help maintain a healthy balance of flora in the gut, supporting digestive health. Some fermented foods are familiar, like yogurt and sauerkraut. Others may seem a bit more exotic, like kefir including water kefir , kimchi an Asian pickled vegetable dish , and kombucha fermented tea.

Because of the enormous health benefits of probiotics, more fermented foods are becoming available. You might look for fermented salsa or salad dressings in the refrigerated section of natural food stores, or make your own. Most of these foods are typically eaten in small amounts, like condiments.

Homemade bone broths and vegetable broths are incredibly nourishing and rich in minerals. They improve digestion, are very healing for the digestive system, and help boost immunity. Making a bone broth is easy: Fill a large soup pot three-quarters full, then add the bones from a whole chicken or use beef bones and 2 tablespoons of apple cider vinegar to help draw the minerals out of the bones.

Cover and cook at a low simmer for eight to ten hours for chicken bones, or sixteen to twenty hours for beef bones. Using a slow cooker is another option. Use the broth in stews and soups or to cook brown rice or other whole grains, or just drink it. Try to consume broths a few times week. Fresh herbs and spices. These make such a difference in the flavor of meals and add immensely to the pleasure of cooking and eating. They also have many medicinal benefits, such as improving digestion mint and ginger and helping prevent cancer turmeric and rosemary.

Use garlic, ginger, parsley, and cilantro liberally. Fresh herbs are best, but dried herbs are also fine. I also advocate including high-quality unrefined salt, such as Celtic sea salt or Himalayan salt, in your diet—up to 1 teaspoon daily. It adds to the flavor of meals while also providing important trace minerals, aiding digestion, and whetting the appetite.

Sprouted beans and seeds. These are incredibly nutrient dense, a great source of enzymes, and a relatively good source of vegetable protein. Try them on salads, or add them to stir-fries right at the end of cooking. Raw apple cider vinegar. A time-honored remedy, apple cider vinegar has a variety of vitamins and minerals, and it promotes good digestion and stable blood sugar levels.

You can combine it with olive oil to make a salad dressing, or add 1 tablespoon to an 8-ounce glass of water and just drink it. Sea vegetables. Rich in minerals, including iodine, iron, and magnesium, sea vegetables may also protect against cancer Yang et al. Try adding dulse, kombu, or kelp to soups, stews, and legume dishes.

Nori, the seaweed used in sushi, is a great snack and can be used in place of tortillas to make wraps. This fermented soybean paste has all the benefits of fermented foods and may also protect against cancer and heart disease Murooka and Yamshita This is one of the few soy products that I recommend. The easiest way to get the benefits of miso is to mix 1 tablespoon into a bit of water, then add it to a bowl of soup or stew just before serving.

The amounts of protein and fat are moderate. The amount of carbohydrates is somewhat low compared to the typical Western diet. The recommendations on quantities of what to eat each day are simply guidelines to help you devise your own optimum antianxiety diet.

Just use the amounts to guide you, then adjust based on your experience and unique nutritional needs. To accompany the meal, you might have a few tablespoons of sauerkraut a bonus food and a salad nonstarchy vegetables and leafy greens with mung bean sprouts another bonus food , sliced avocado more fat , sesame seeds more fat , and a homemade dressing of olive oil more fat , apple cider vinegar another bonus food , and fresh herbs another bonus food.

This could be followed by some fresh or baked fruit, served with coconut milk or fresh cream some fat. Recipe and Food Resources As you begin making changes to your diet, you may need a few new cookbooks and food-related resources to support your antianxiety approach.

This is a great resource for selection and preparation of vegetables, fruits, grains, and herbs. This is a great little recipe book that also provides instmction in basic cooking techniques. This book has recipes for many traditional meat, fish, chicken, and vegetable dishes, as well as information about and recipes for soaked, sprouted, and fermented foods, and much more.

This recipe book and four-hour cooking DVD covers gluten-free, dairy-free, and grain-free diets, as well as traditional broths, fermented foods, and more. Here are a few specific guidelines: Replace canola and other less healthy oils with olive oil, butter, or coconut oil.

Replace wheat flour with a gluten-free option. Use wheat-free tamari instead of soy sauce. Replace tofu with red meat, chicken, or fish. And, of course, just pass on any recipes that call for artificial sweeteners, processed or refined ingredients, refined sugar, or excessive amounts of natural sweeteners.

This will provide powerful motivation to stick to the diet that works for you. Enjoy the journey of discovering the diet that works best for you. I know this chapter has covered a lot of ground, so here are some quick reference lists to make it easier for you to design your own, personalized antianxiety food solution. Addressing these factors often reduces and sometimes completely alleviates anxiety, nervousness, irritability, and feeling stressed and overwhelmed.

It will also help with feeling shaky between meals or when you skip a meal. Controlling blood sugar levels is key for the majority of my clients, anxious or not, because stable blood sugar also leads to improved overall mood, energy, mental focus and sleep, and fewer cravings. Uncontrolled blood sugar levels can create a vicious cycle. This roller-coaster ride is accompanied by anxiety and mood swings.

And because blood sugar swings call on the adrenal glands to produce high levels of cortisol, they ultimately stress the adrenal glands—another vicious cycle, because stressed adrenals mean worse blood sugar control. Refer to chapter 8 for more on the adrenals. Sugar Consumption Questionnaire The first step in determining whether sugar and blood sugar levels are involved in your anxiety is identifying whether you are consuming too much sugar or are addicted to sugar.

This questionnaire will help you figure that out. Check off any items that apply to you. If you checked off more than three items, you may be consuming too much sugar and other sweeteners. You may also be addicted to sugar. Blood sugar balance and anxiety. Consuming refined sugar, sodas, most other sweeteners including honey and maple syrup , and refined carbohydrates leads to a spike and then drop in blood sugar levels, which can result in anxiety, nervousness, and irritability.

Sugar, increased lactate levels, and anxiety. Sugar and alcohol may Contribute to elevated levels of lactate in the blood, which can cause anxiety and panic attacks. If you suffer from anxiety, you may be more sensitive to lactate Maddock, Carter, and Gietzen Other factors that can raise lactate levels are caffeine, food sensitivities, low levels of niacin and vitamins B6 and Bl, or low levels of calcium and magnesium Murray and Pizzorno Sugar and anxiety and depression.

Teens at the Appleton, Wisconsin, alternative high school were anxious, tired, angry, depressed, and difficult to manage. In , nutrition and behavior expert Barbara Stitt helped implement a new school food program that included whole foods, no sugar or junk food, and water instead of sodas. Dramatic improvements were seen in mood, behavior, and school performance Stitt Via e-mail correspondence, Barbara informed me that the healthier foods program subsequently spread to the entire school district of 15, students, and that one of the dramatic results was that high-school dropouts fell to just 16 per year, after averaging per year previously, and all that was changed was the food.

Furthermore, a study that looked at daily sugar consumption in six countries Westover and Marangell found a strong correlation between higher consumption of sugar and increased incidence of depression. Refined sugar and nutrient depletion. Refined sugars and sweeteners are harmful because they contain no nutrients beyond carbohydrates for energy.

During refining and processing, minerals such as chromium, manganese, zinc, and magnesium are stripped away. Your body therefore has to use its own reserves of these minerals, as well as B vitamins and calcium, to digest the sugar, resulting in depletion of all of these nutrients, many of which are important for preventing anxiety and depression. Think about it: if you feel famished when you come home from work and eat a piece of cake, and then maybe another, do you really feel like eating dinner afterward?

Mercury toxicity and concerns about genetically modified foods. High-frUCtOSe Com Syrup is a major ingredient in most processed foods, and samples of high-fructose corn syrup have been found to be tainted with mercury, a toxic metal that damages the nervous system Dufault et al. Other detrimental health effects of sugar and other sweeteners. Some obvious results of overconsumption of sugar are tooth decay, diabetes, and obesity.

Studies also support a link between fructose consumption and heart disease Stanhope and Havel Sugar consumption also has an impact on immunity Sanchez et al. In addition, in animal studies a high-glucose diet was shown to impair the production of digestive enzymes Du, Shi, and Le , and it is well-known that sugar promotes Candida overgrowth Crook Most of the items listed affect blood sugar levels, and all can actually increase your desire for something sweet.

Ideally, a moderate amount of fresh fruit should satisfy your desire for something sweet. Sugars a lid Sweeteners Benefits Adverse effects Affects blood sugar? Okay to consume? Candies, cookies, baked goods, and chocolate are obvious sources of sugar. There are office and school treats on birthdays and at going-away parties.

You may also treat yourself to cookies, doughnuts, ice cream, or other sweet treats for no reason at all, or maybe to help you feel better. You may treat your loved ones to something sweet, and they may treat you. Sodas and other sugar-sweetened drinks are the number one source of added sugars in the American diet Johnson et al.

The Harvard School of Public Health, Department of Nutrition has a guide you can download that will show you just how much sugar there is, added or naturally occurring, in sodas, sports drinks, and other store-bought beverages, including fruit juices. Some of the worst offenders have over 50 grams of sugar in a ounce serving, which is equivalent to about 10 teaspoons—almost 14 cup of sugar.

If you do drink fruit juice, diluting it with water is a good idea, using just one part juice to eight parts water. Instead, try healthy alternatives like iced filtered water with a splash of lemon or lime juice or unsweetened cranberry juice; filtered water with slices of orange or a few mashed strawberries; herbal teas like mint, ginger, or licorice, either hot or iced; green tea; fermented drinks like kombucha and water kefir which is dairy-free ; and coffee substitutes.

Perhaps less obvious, but very widespread, is the addition of sugar and other sweeteners to processed foods. I encourage you to look at items in your pantry: ketchup, salad dressings, peanut butter, packaged meals, instant soups, and even products with meat in them.

If you do buy packaged or processed foods, read labels carefully. You can equate any of the following ingredients with just plain sugar. Refined grains, such as white flour and white rice, are also problematic. Their sugars are released into the bloodstream more rapidly, so they affect blood sugar in much the same way as sugar. They are also lower in nutrients such as vitamin E and the B vitamins.

They can actually contribute to weight gain because they increase appetite, and because they are sweet they also encourage sugar cravings Yang For example, aspartame causes headaches, insomnia, dizziness, general feelings of malaise, and, for those with mood disorders, worsening depression and nervousness Bradstock et al. For more information on the harmful effects of artificial sweeteners, as well as MSG and other food additives, check out Excitotoxins: The Taste that Kills , by Russell Blaylock.

What to Use Instead of Unhealthy Sugars and Artificial Sweeteners In place of sugar and artificially sweetened foods, enjoy healthy organic fruit and sweet starchy vegetables like sweet potatoes. Spices like cinnamon and licorice can also help satisfy a sweet tooth. Also, be aware that some honey is made by bees who are fed sugar; research any honey you buy and avoid this type.

In , the American Heart Association released a statement on the ill effects of sugar and some guidelines for consumption Johnson et al. They suggest an upper limit of 6 teaspoons of added sugars per day for women and 9 teaspoons per day for men. While this is a major improvement on the current average of 22 teaspoons a day, my recommendation is to avoid any added sugar or limit your consumption to 2 or 3 teaspoons at most, in the form of honey, maple syrup, or molasses.

However, I still recommend that you use them sparingly, if at all. Because they are sweet, both promote a sweet tooth and encourage sugar cravings. Another downside is that sugar alcohols can cause diarrhea. Dark chocolate needs a special mention because chocolate is so popular—and so highly touted for its health benefits these days.

Chocolate does improve mood and create feelings of joy Macht and Dettmer And dark chocolate does have health benefits. Moderate consumption has been shown to lower blood pressure, decrease levels of lipids in the blood, have anti-inflammatory properties, and improve insulin resistance a condition characterized by decreased sensitivity to insulin and associated with diabetes , all of which could be beneficial for heart health Corti et al.

Dark chocolate may also offer protection against cancer Maskarinec But the big question is, can you eat just one piece? If not, you need to figure out why. If you overindulge to comfort or calm yourself or to improve your mood, use the information on brain chemistry in chapter 6 to find out why. Also, chocolate contains caffeine and may cause migraines. Dark chocolate that is at least 70 percent cocoa is the best choice because it has less sugar and more cocoa, which is rich in antioxidants and flavonols a class of plant-based compounds that provide many of the same benefits as antioxidants.

This means not adding sugar to anything, or using it only sparingly. It means no cake, candy, or sweet foods, no sugary drinks, no processed foods, and no artificial sweeteners. Instead, eat real food, and eat to control your blood sugar.

You need to provide your brain with glucose so it can function. Low Blood Sugar Questionnaire This questionnaire will help you identify whether you may be suffering from low blood sugar. This questionnaire is based on my experience working with many clients, along with information from Nutrition and Mental Illness , by Carl Pfeiffer; and Textbook of Natural Medicine , by Joseph Pizzorno and Michael Murray. Benefits of Controlling Blood Sugar Swings When you have stable blood sugar, youTl feel grounded, experience less anxiety, and feel less overwhelmed and stressed.

There are even questions about whether symptoms such as those in the previous questionnaire are caused by swings in blood sugar. However, holistic health practitioners do recognize the connection and always include stabilizing blood sugar levels in their approach to healing. In fact, in Anxiety: Orthomolecular Diagnosis and Treatment , Jonathan Prousky, a naturopath and specialist in neurological health, has written about the importance of evaluating for this if you have anxiety.

As many as twenty million Americans may suffer from low blood sugar, or hypoglycemia. Reactive hypoglycemia is the most common form; it typically occurs three to five hours after eating sugar or high-carbohydrate foods Pizzorno and Murray Alcohol can also be involved in hypoglycemia. Many alcoholics are more prone to abnormal swings in blood sugar, resulting in anxiety, shakiness, fatigue, and increased cravings for alcohol or sugar Ketcham and Mueller Simple Dietary Changes to Help Control Blood Sugar Swings If the previous questionnaire indicates low blood sugar may be an issue for you, try the dietary approaches outlined next.

I also encourage you to keep a food log see appendix 2 for a form you can use. If you notice that you tend to feel shaky and anxious after not eating for a while, you may need to eat more frequently. Initially, you may even need to eat every two or three hours. It should go without Saying!

Avoid junk food, refined sugar, all of the white foods white flour, white rice, white bread, and so on , processed foods, sodas, sugary beverages, and alcohol. Following the recommendations earlier in this chapter and in chapter 1 is the first step in stabilizing blood sugar. Focus on real, whole foods, choose unrefined complex carbohydrates such as brown rice , and make sure to include high-fiber foods such as legumes and vegetables in your diet.

Eat enough protein. One of the most important things I tell all of my anxious clients is to eat enough protein. For more details, see the guidelines for protein consumption in chapter 1. Eat breakfast, and have protein at breakfast.

The next important thing is to eat breakfast every day, within an hour of waking, being sure to include protein, such as eggs, fish, chicken sausage, or yogurt. Avoid processed, packaged cereals; instead, eat real oatmeal, buckwheat, or any other whole grains you tolerate well, with nuts, seeds, coconut, butter, or kefir, or a scoop of whey or rice protein powder for more rounded nutrition.

A good recipe includes filtered water as the base,! Simply blend and enjoy. Some other optional ingredients for your smoothie are freshly juiced greens or a greens powder, yogurt or kefir, nut butter, and freshly ground flaxseeds. If you drink coffee, make sure to eat breakfast first, or the coffee will reduce your appetite. However, I encourage you to avoid caffeine, as discussed in chapter 3. Eat at least three meals and two snacks daily.

Eat at least three good-quality meals and two good-quality snacks daily, making sure to include protein, fat, and carbohydrate in each meal and most snacks to help keep blood sugar levels stable. Just to review, meat, poultry, eggs, and dairy products are good sources of protein; butter, olive oil, avocado, and coconut provide healthy fats; and brown rice or starchy vegetables like sweet potatoes or carrots provide carbohydrates, as do fruits.

From these basic building blocks, you can assemble a wide variety of meals: roasted chicken with the skin a source of fat and vegetables; a big salad with leafy greens, vegetables, avocado, and fish; or a beef stew with lots of vegetables, served on brown rice and drizzled with olive oil. Here are some great snack ideas: a boiled egg, whole grain or rice crackers and hummus, grass-fed jerky, pemmican, fruit and a few nuts, whole-grain crackers and cheese, and raw carrots or zucchini with cream cheese.

Have a bedtime snack. If you wake up anxious and hungry at night, you may have a problem with nighttime low blood sugar. Eating a light snack just before bed can be helpful. Try different food combinations to find what works best for you. Try half a banana bananas contain tryptophan, which promotes sleep , alone or with 1 tablespoon of nut butter, such as almond butter or tahini. Other good bedtime snacks would be a small piece of cheese or a slice of fruit, such as apple —or try cheese and fruit together.

Although sleep problems can have many causes other than low blood sugar, a bedtime snack is worth trying, and it just might help you sleep through the night. Other causes of nighttime waking are high cortisol covered in the section on the adrenals in chapter 8 , food sensitivities see chapter 4 , caffeine see chapter 3 , low serotonin or low GABA see chapter 6 , or digestive problems see chapter 5. Because chromium plays a fundamental role in controlling blood sugar levels, it can help relieve symptoms of reactive hypoglycemia Anderson et al.

It works by increasing the action of insulin, the hormone that controls transfer of glucose from the bloodstream into the cells, where it can be used for energy. This also helps explain why chromium is depleted by a high- sugar diet. Chromium also helps raise levels of the neurotransmitter serotonin and has been shown to alleviate atypical depression, a form of depression that includes an increase in appetite and weight gain Davidson et al. Chromium could, therefore, also improve anxiety that is related to low levels of serotonin.

Make sure your multivitamin contains at least meg micrograms of chromium. If you have severe blood sugar swings, you can take additional chromium to help stabilize levels; an extra meg of chromium with meals often helps. The amino acid glutamine provides fuel or energy for your brain when your blood sugar dips too low, reduces cravings for sugar, carbohydrates, and alcohol, and improves glucose metabolism Braverman Try taking to 1, mg milligrams two or three times a day, between meals.

But first, please review the general precautions about supplementing with amino acids in chapter 6. For a quick effect, open the capsules, put the powder on your tongue, and allow it to dissolve Ross I have found this to be very effective for many of my clients. Glutamine is also very healing for the digestive system Miller , so it will provide additional benefits if you have digestive issues see chapter 5 or damage to your digestive system from food sensitivities see chapter 4.

Avoid glutamine if you have bipolar disorder, as it may trigger an episode of mania Mebane However, she did find that taking glutamine whenever she felt the urge to eat something sweet made a difference. Opening a mg capsule onto her tongue was more effective than swallowing the capsule.

We had the same conversation that I have with all clients who would obviously rather eat something sweet than open a glutamine capsule onto their tongues. You may be surprised to find your urge completely disappears. Add to that a personal tenacity, an unwillingness to give up, and a deep desire to conquer this lifelong foe.

Sugar, as well as refined foods and fatty foods, can truly be as addicting as substances like alcohol and tobacco Ifland et al. If staying away from sugar makes you feel deprived, you feel driven to eat sugar, or you yo-yo between eating well and then indulging, addressing the underlying causes can end your sugar cravings and addiction.

One solution may be to balance your brain chemistry; chapter 6 will help you assess whether you have a neurotransmitter imbalance and are perhaps using sugar to alter your mood or physiology. Using any substance in this way is often referred to as self-medicating. For example, you may have low levels of GABA leading you to eat sugar to relieve stress and anxiety , low serotonin resulting in afternoon and evening cravings and leading you to eat sugar to improve your mood , low catecholamines making you eat sugar for energy , or low endorphins inclining you to eat to comfort yourself.

When you correct these imbalances, your cravings will diminish and eventually disappear, along with mood problems related to deficient neurotransmitters, including anxiety. The Diet Cure is a great resource for neurotransmitter imbalances and cravings. Another solution may be to address Candida and dysbiosis discussed in chapter 5. If your cravings revolve around cookies, cake, or bread, gluten sensitivity may be an issue you need to address discussed in chapter 4.

Also look at the section on adrenal health in chapter 8, as blood sugar control and adrenal function are closely interrelated.

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