What we eat has everything to do with our well being. I’ve been to doctors, psychologists and counselors for my anxiety and panic disorder. It is VERY frustrating trying to navigate doctors, testing and information out there that could help me. Only a small circle of friends know that I deal with this disorder on a daily basics. Eating right has helped me get on the right path to recovery and living with my anxiety. It was very embarrassing at times. I am stronger than my mind but our mind -gut has a large connection. Have you ever heard that your gut is your second brain? Well, it is! Anxiety is not in your head, it’s in your body! A little change in your diet can have a large impact on your health! So many of us feel overweight, unfit, overwhelmed and exhausted. When you start to eat better, reduce your stress, and address any nutritional imbalances, you will start to see an overall improvement in your health and well being. I know your eager to get started! There is no one size fits all , we are all different and what I need might not be what you need. Real food is the foundation of a good start, once you start eating better, you will start sleeping better, your skin will start looking better, you will have more energy and then you can start building from that solid foundation. Read, research and be the driver in your life for your health. Trudy Scott has really hit the mark on this book called The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings.
All though her book completely lays the foundation and insight down on how to conquer your anxiety her book doesn’t really go into a lot of detail when it comes to recipes. I am going to help guide you in that area. I’m a recipe guru as most of you know! I am currently writing a cookbook called, ” The Girlfriends Cookbook Guide to Kicking Anxiety in the Booty”. This book will have ton’s of recipes, body solutions and mind over matter techniques to winning this battle with anxiety and panic disorder.
Another great book to read is by Julia Ross who is a psychotherapist and director of Recovery Systems, a clinic in California that treats mood, eating and addiction problems with nutrient therapy and biochemical re-balancing. She is one of the most successful and well-known names in nutrient therapy, and lectures at conferences and workshops around the world to share her work. Her first book, The Diet Cure, was an international bestseller.
Here in a nutshell is the supplemental strategy:
There are four major neurotransmitters:
When we have deficiencies in any of these neurotransmitters, we start having emotional and mental problems.
Serotonin is the number one neurotransmitter deficiency. (That’s why it’s listed first.) It’s the feel-good chemical that makes us happy, hopeful, self-confident, and outgoing. It stops the worry and turns on enthusiasm.
Oh, and guess what is the number one enemy of serotonin? Caffeine. That’s right, caffeine depletes serotonin. So you might want to rethink that latte or cup of green tea.
Serotonin converts to melatonin as the sun goes down, so if you’re low in serotonin, you won’t be able to create enough melatonin — which means you won’t sleep well. If you suffer from insomnia, serotonin may help you.
Catecholamines (the number two most common deficiency) are the brain chemicals that make us feel energized and give us the ability to concentrate. It’s caused by a deficiency in catecholamines. Need that cup of coffee to get going? You’re most likely low in catecholamines. And if you’re self-medicating with coffee or chocolate, you’re doing damage to your serotonin levels.
Stressed out? Can’t relax? You might be low in GABA, the third most common deficiency. GABA is a natural tranquilizer and muscle relaxer.
Most people know about endorphins from exercise — the “runner’s high.” Endorphins give us the ability to enjoy our lives and experience pleasure. When we are in pain, endorphins rush in to flush and flood us with pleasurable feelings.
Simply find out what deficiencies you have in descending order and treat accordingly with 5-HTP (Serotonin), DLPA or L-Tyrosine (Catecholamines), GABA (GABA), Exercise (Endorphins).
Note: if you’re like me and you mainly have the first two deficiencies (Serotonin & Catecholamines) you’ll want to kick the caffeine habit first since you’ll likely run into a whole host of problems while taking 5-htp and still drinking coffee, even if its small amounts. While you’re taking 5-htp it’s raising serotonin, but you’ll still be depleting your dopamine/norepinephrine supply, therefore still likely remaining somewhat depressed with little progress towards feeling better. Taking a good dose of DLPA (500-750mg) in the morning should allow you to stop drinking coffee (with little or no withdrawl) and also return your catecholamines to normal levels.
Did you know that a 1/2 cup of raw pumpkin seeds will give you 100% of your daily recommended dose of magnesium?
Here are a few recipes that will be in my upcoming E book. Are you excited?
- 1 onion, diced
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, minced
- 3 tbsp of red curry paste
- 4 carrots, peeled and chopped
- 1 tbsp Coconut Amino’s
- ½ cup Brown rice
- ½ cup uncooked red lentils
- 1⅓ cup vegetable stock
- 1 (28 oz.) can diced tomatoes, with their juices
- 1 tsp brown sugar
- Celtic Sea Salt and freshly ground pepper to taste
You can also cook this in the you slow cooker . Do step 1 then add everything to your slow cooker. Allow to cook 4 hours on low or 3 on high.
- In a large sauce pan, cook the garlic, onion and ginger over medium heat for 5 minutes, stirring.
- Add the carrots and red curry paste. Stir and cook for a few more minutes.
- Add the rest of the ingredients, stir, cover and lightly simmer for 20 minutes.
- Remove the lid and let simmer for another 5-10 minutes until everything is cooked and most of the liquid is absorbed.
- For an extra zing add a dash of crushed red chili flakes
Slow-Cooker Wild Rice with Cranberries and Mushrooms
Wild rice has a wonderfully gluten free nutty flavor and is actually considered an edible grass. Has twice as much protein as brown rice, very rich in antioxidants, high fiber content, essential minerals such as phosphorus, zinc, magnesium and folate, Vitamins A, C and E. Wild rice could even turn out to be one of nature’s superfoods. In Chinese medicine wild rice is used as a treatment for diabetes for it might help to reduce insulin resistance. White button mushrooms can help enhance weight loss and it’s a good source of vitamin D, it has anti-inflammatory benefits, excellent for diabetic’s, helps to protect your liver and kidneys, increases blood flow, helps normalize your cholesterol levels. Mushrooms contain loads of vitamin B2 and vitamin B3 (niacin), just enough to jump start that metabolism. Dried cranberries has antioxidants and can help reduce inflammation. Sounds like this dish is one of those must-eat for your health! Who knew being healthy can taste so good?
1 1/2 cups uncooked wild rice
¼ teaspoon pepper
¼ cup red onion, diced
2 cans (14 ounces each) vegetable broth
½ cup of white button mushrooms, diced
½ cup slivered almonds
1/3 cup dried cranberries
Rinse the wild rice in cold water in a mesh strainer. Sauté the onions in 1 teaspoon of coconut oil or ghee. Mix all ingredients except almonds and cranberries. Cover with lid and allow to cook on low heat setting 5 hours until wild rice is tender. In ungreased cast iron skillet, heat almonds over medium-low heat 5 to 7 minutes, stirring frequently until they start to brown, once it begins to brown , keep stirring until golden brown and smelling wonderfully fragrant; Stir in almonds and cranberries into rice mixture. Cover and cook on low heat additional 15 minutes. Ladle into bowls and serve.
The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested. The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements. Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek. I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health.