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– How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings It’s remarkable how much the foods we eat can impact our brain chemistry and emotions. What and when we eat can make the difference between feeling anxious and staying calm and in control. But most of us don’t realize how much our diets influence our moods, thoughts, and feelings until we make a change. In this book, you’ll find four unique antianxiety diets designed to help you address nutritional deficiencies that may be at the root of your anxiety and enjoy the many foods that foster increased emotional balance.<\/p>\n This easy-to-use guide helps you choose the best plan for you and incorporates effective anxiety-busting foods and nutrients. You’ll soon be on the path to freeing yourself from anxiety\u2014and enjoying an improved overall mood, better sleep, fewer cravings, and optimal health\u2014the natural way!<\/p>\n In The Antianxiety Food Solution<\/em>, you’ll discover:<\/p>\n <\/p>\n <\/p>\n <\/p>\n I can “recommend it for practitioners who have patients\/clients who want to improve their affect, increase energy levels (who doesn’t!), suffer from anxiety, poor memory or sleep issues. Pass on this book to them and ask them to read it through cover to cover. It’s got a wealth of tips and resources linking behaviour with nutrition, and does it gracefully and with much self-insight. <\/strong><\/p>\n I’ve read many books on the subject of psychology and biochemical links, and this is definitely one of the best written. It’s aimed at the intelligent reader who may have a little knowledge of nutrition, as well as practitioners and those who use patient centred approaches within their practice.<\/strong><\/p>\nDonald Scott, Osteopath & Naturopath, Natural Therapy Centre, Kilmacolm, Inverclyde, United Kingdom<\/span><\/div><\/div>\n I cried my way thru this book ~ out of JOY~ for finally finding a very helpful book! I have been on a journey for 10 years trying to navigate issues with depression, stress, anxiety, insomnia and other fun things. I’ve been to doctors, psychologists, psychiatrists and counselors. I’ve been put on medication which after many years of that left me suicidal, overweight, depressed and very angry. It is VERY frustrating trying to navigate doctors, testing and information out there that could help you. This summer I read several books that addressed depression from a dietary and nutrition standpoint. This one was the best in my opinion. It’s not too long, easy to read and understand, and well organized. And it agreed with several things I had read in other books ~ such as the use of amino acids, vitamins and issues with gluten and sugar to address depression, etc. There’s many good ‘life stories’ in it too which help you relate. Thanks Trudy Scott!<\/strong><\/p>\nKathy Masterson, Amazon review<\/span><\/div><\/div>\n Introduction<\/strong><\/p>\n My Story Chapter 1: Figure Out Your Optimum Antianxiety Diet<\/strong><\/p>\n The Antianxiety Food Solution Diets<\/p>\n Antianxiety Food Solution Diet 1: Gluten Free Foods to Include<\/p>\n Eat Real, Whole, Good-Quality Foods Red Meat Eat Nonstarchy Fresh Vegetables Foods to Avoid<\/p>\n Avoid Empty Foods Eat Bonus Foods Chapter 2: Avoid Sugar and Control Blood Sugar Swings<\/strong><\/p>\n The Harmful Effects of Sugar and Sweeteners Benefits of Controlling Blood Sugar Swings How Quickly You Can Expect Improvements Chapter 3. Avoid Caffeine, Alcohol, and Nicotine<\/strong><\/p>\n Coffee and Caffeine<\/p>\n Caffeine and Anxiety Alcohol<\/p>\n Nutritional Deficiencies Due to Alcohol Consumption Nicotine<\/p>\n Nicotine and Anxiety How Quickly You Can Expect Improvements<\/p>\n Chapter 4. Address Problems with Gluten and Other Foods<\/strong><\/p>\n Why Food May Be Affecting Your Mood Gluten, Anxiety, and Other Mood Problems Testing for Gluten Sensitivities<\/p>\n Two-Week Gluten Elimination-Challenge Trial Salivary Antigliadin Antibodies Testing for Celiac Disease<\/p>\n Alternatives to Grains That Contain Gluten Chapter 5. Improve Your Digestion<\/strong><\/p>\n The Digestive Process<\/p>\n Why Good Digestion and Absorption Are Important Eating Guidelines for Good Digestion<\/p>\n Eat Foods That Promote Good Digestion and Skip Poor-Quality Food Causes of Poor Digestion and How to Improve Your Digestion<\/p>\n Low Levels of Stomach Acid or Pancreatic Enzymes<\/p>\n Testing for Low Stomach Acid and Pancreatic Enzymes Large Intestine Issues Testing for Bacterial Imbalance, Parasites, and Candida Foods and Nutrients for Healing a Damaged Digestive System Chapter 6. Balance Brain Chemistry with Amino Acids<\/strong><\/p>\n GABA<\/p>\n Steps to Raise GABA Levels<\/p>\n Serotonin<\/p>\n Steps to Raise Serotonin Levels<\/p>\n Catecholamines<\/p>\n Steps to Raise Catecholamine Levels<\/p>\n Endorphins<\/p>\n Steps to Raise Endorphin Levels<\/p>\n Testing for Levels of Amino Acids Chapter 7. Address Pyroluria or Low Levels of Zinc and Vitamin B6<\/strong><\/p>\n Prevalence of Pyroluria and Co-occurring Disorders Pyroluria Urine Test Zinc, Vitamin B6, and Fatty Acids for Pyroluria<\/p>\n Zinc Supplementation How Quickly You Can Expect Improvements<\/p>\n Chapter 8. Other Nutrients, Hormone Imbalances, Toxins, Medications, and Lifestyle Changes<\/strong><\/p>\n Basic Supplements<\/p>\n Multivitamin and Multimineral with B Vitamins Individual Nutrients for Anxiety<\/p>\n Extra B Vitamins Hormone Imbalances<\/p>\n Adrenal Dysfunction Reduce Your Exposure to Toxins<\/p>\n Toxins in the Home Understand the Effects of Medications<\/p>\n Make Important Lifestyle Changes<\/p>\n Do Some Exercise, Preferably Outdoors Take Up Yoga, Tai Chi, Qigong, or Meditation Parting Words<\/p>\n Appendices<\/strong><\/p>\n Resources<\/strong><\/p>\n Internet Resources for Healthy Eating and Living Nutritional Healing References<\/p>\n Here are a selection of quotes and facts from each chapter of the book:<\/p>\n Introduction<\/p>\n \u201cThere\u2019s a reason why I\u2019m so passionate about working with people with anxiety and why I\u2019m writing this book. I\u2019ve had my own personal journey with anxiety<\/strong>\u2026\u201d<\/p>\n Chapter 1: Figure Out Your Optimum Antianxiety Diet<\/p>\n There are 4 antianxiety diets but \u201cEating real, whole, good-quality food<\/strong> is the foundation of this book and any program to prevent and alleviate mental health issues<\/strong> such as anxiety\u2026.\u201d<\/p>\n Chapter 2: Avoid Sugar and Control Blood Sugar Swings<\/p>\n \u201cSugar and alcohol<\/strong> may contribute to elevated levels of lactate in the blood, which can cause anxiety and panic attacks\u201d<\/p>\n Chapter 3: Avoid Caffeine, Alcohol, and Nicotine<\/p>\n In a study, \u201c\u2026those with panic disorders experienced increases in symptoms such as nervousness, fear, nausea, heart palpitations, and tremors<\/strong> after consuming caffeine and said the effects were similar to how they felt during a panic attack\u2026\u201d<\/p>\n Chapter 4: Address Problems with Gluten and Other Foods<\/p>\n \u201cClinical experience and specific studies support the connection between gluten and anxiety, social phobia, depression<\/strong>, and even schizophrenia\u201d<\/p>\n Chapter 5: Improve Your Digestion<\/p>\n \u201c\u2026people with digestive complaints such IBS, food allergies and sensitivities<\/strong>, small intestinal bacterial overgrowth and ulcerative colitis frequently suffer from anxiety and\u2026depression.\u201d<\/p>\n Chapter 6: Balance Brain Chemistry with Amino Acids<\/p>\n \u201cGABA plays a major role in anxiety<\/strong>, and serotonin plays a role in at least some types of anxiety<\/strong>\u2026. The great thing about supplementing with amino acids<\/strong> is that you\u2019ll get immediate feedback<\/strong>: positive effects, adverse effects, or no changes at all.\u201d<\/p>\n Chapter 7: Address Pyroluria or Low Levels of Zinc and Vitamin B6<\/p>\n \u201cLow levels of zinc and vitamin B6<\/sub><\/strong> are frequently associated with a type of anxiety characterized by social anxiety, avoidance of crowds, a feeling of inner tension<\/strong>, and bouts of depression\u201d<\/p>\n Chapter 8: Other Nutrients, Hormone Imbalances, Toxins, Medications, & Lifestyle Changes<\/p>\n \u201cMild to moderate deficiency of vitamin C<\/strong> may be associated with increased nervousness and anxiety\u2026 Supplemental magnesium together with vitamin B6<\/strong> was shown to alleviate anxiety-related premenstrual symptoms<\/strong>, as well as breast tenderness and menstrual weight gain\u2026\u201d<\/p>\n As you can see, there are many factors that can affect how anxious you feel<\/strong> and since we are all biochemically unique it\u2019s important to figure out and address what may be triggering your anxiety, mood issues and associated cravings.
\n<\/span>by Trudy Scott, CN (published by New Harbinger, 2011)<\/strong><\/p>\n\n
Buy your copy<\/h2>\n
<\/i> Buy the book from Amazon<\/span><\/a><\/div>\n<\/i> Buy the book from New Harbinger<\/span><\/a><\/div>\n<\/i> Buy the Kindle from Amazon<\/span><\/a><\/div>\n<\/i> Buy the book in German<\/span><\/a><\/div>\nEndorsements<\/h2>\n
This book “fills an important gap in the popular literature on anxiety. It provides clear, helpful guidelines for utilizing nutrition to overcome anxiety.<\/strong>Edmund Bourne, PhD, author of The Anxiety and Phobia Workbook<\/span><\/div><\/div>\nA great book with plenty of practical advice backed by science.<\/strong>Daniel G. Amen, MD, author of Change Your Brain, Change Your Life<\/em><\/span><\/div><\/div>\nEvery one of the millions now suffering from anxiety has a new friend in Trudy Scott, whose book offers them a nutritional lifeline.\u00a0 Replete with specific and practical suggestions, this book is backed up by research and clinical expertise.<\/strong>Julia Ross, MA, MFT, author of The Mood Cure<\/em> and The Diet Cure<\/em><\/span><\/div><\/div>\nThis book is a must-read if you have anxiety and want to treat the underlying causes and heal, rather than having to rely on medications. Adjust your brain chemistry with the right nutrients and you can reclaim your brain and your life!<\/strong>Hyla Cass, MD, author of 8 Weeks to Vibrant Health<\/em><\/span><\/div><\/div>\nThis book is a real tour-de-force in complementary mental health literature and should be on the shelves of every anxiety sufferer. It\u2019s a user-friendly and balanced book about foods and nutrients that can reduce anxiety, and it is also refreshingly original.<\/strong>Jonathan Prousky, MSc, ND, professor of clinical nutrition at the Canadian College of Naturopathic Medicine and author of Anxiety: Orthomolecular Diagnosis and Treatment<\/em><\/span><\/div><\/div>\nAs a nutrition and fitness expert and the mother of a child with an emotional disorder, I find this book invaluable. It is one I will use myself and recommend to both clients and colleagues.<\/strong>JJ Virgin, CNS, CHFS, nutrition and fitness expert, author of Six Weeks to Sleeveless and Sexy<\/em>, and cohost of TLC\u2019s Freaky Eaters<\/em><\/span><\/div><\/div>\nA leader in the field of food and mental health, Trudy Scott supplements the core themes of food and gut health with chapters on amino acids, pyroluria, and lifestyle changes. Trudy aptly emphasizes that readers should try to find the root cause of their health problems.<\/strong>Lawrence E. Cormier, MD, holistic psychiatrist in Denver, CO<\/span><\/div><\/div>\nThis book may be the key you\u2019ve been looking for. It does an excellent job of explaining the science behind anxiety and then bringing it to a practical level, providing a nutritional and integrative approach to anxiety.<\/strong>Elizabeth Lipski, PhD, CCN, director of doctoral studies at Hawthorn University in Whitethorn, CA, and author of Digestive Wellness<\/em><\/span><\/div><\/div>\nTrudy Scott\u2019s work communicates something I tell my patients every day: there is a powerful connection between what we eat and how we feel.<\/strong>Mike Dow, PsyD, cohost of TLC\u2019s Freaky Eaters<\/em><\/span><\/div><\/div>\nI recommend this book not only to those who suffer from anxiety, but to their health care providers as well.<\/strong>Karla Maree, certified nutrition consultant, neuronutrient therapist, and director of nutritional therapy at Recovery Systems Clinic<\/span><\/div><\/div>\nA comprehensive book providing the nation with much-needed formulas for overcoming anxiety and restoring stable emotions!<\/strong>Joan Mathews-Larson, PhD, LADC, founder of the Health Recovery Center in Minneapolis, MN, and author of Depression-Free, Naturally<\/em><\/span><\/div><\/div>\nThis book offers a wealth of useful information for those who would like to try dietary and other lifestyle changes in order to improve their mental health. It is also a valuable resource for clinicians interested in broadening their approach to the treatment of anxiety.<\/strong>Felice N. Jacka, PhD, research fellow at the University of Melbourne in Australia<\/span><\/div><\/div>\nFull of practical tips for restoring balance to your body and mind. I highly recommend it.<\/strong>Mark Atkinson, MD, author of The Mind-Body Bible<\/em><\/span><\/div><\/div>\nThe Antianxiety Food Solution<\/em> is one of the most comprehensive guides to nutritional healing for anxiety.<\/strong>Elizabeth Large, ND<\/span><\/div><\/div>\nTrudy Scott is an expert on the relationship between food and mood, an often neglected area. This book provides clearly presented practical information, which I believe to be important adjunctive help in the treatment of anxiety, depression, and serious mental illness.<\/strong>Katherine Falk, MD, psychiatrist in New York, NY<\/span><\/div><\/div>\nAn easy-to-read book that should help many people with anxiety.<\/strong>Michael B. Schachter, MD, CNS, board-certified psychiatrist<\/span><\/div><\/div>\n<\/i> Buy the book from Amazon<\/span><\/a><\/div>\n<\/i> Buy the book from New Harbinger<\/span><\/a><\/div>\n<\/i> Buy the Kindle from Amazon<\/span><\/a><\/div>\n<\/i> Buy the book in German<\/span><\/a><\/div>\nReviews from readers<\/h2>\n
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Table of contents<\/h2>\n
\nAnxiety Statistics and Facts
\nCauses of Anxiety
\nWhat Is a Natural Approach and Why Use It?
\nOverview of the Book<\/p>\n
\nAntianxiety Food Solution Diet 2: Gluten Free and Dairy Free
\nAntianxiety Food Solution Diet 3: Grain Free and Dairy Free
\nAntianxiety Food Solution Diet 4: Traditional Foods<\/p>\n
\nEat Frequently Enough
\nEat Quality Animal Protein<\/p>\n
\nPoultry and Eggs
\nFish and Other Seafood<\/p>\n
\nEat Fresh Fruit
\nEat Good Fats
\nKeep Hydrated
\nEat Legumes
\nEat Starchy Fresh Vegetables
\nEat Gluten-Free Whole Grains
\nConsume Dairy
\nEat Whole Grains That Contain Gluten<\/p>\n
\nOther Foods You May Need to Avoid<\/p>\n
\nRecipe and Food Resources
\nWrapping Up<\/p>\n
\nSugars and Sweeteners Defined
\nWhere Sugar Is Found
\nArtificial Sweeteners
\nWhat to Use Instead of Unhealthy Sugars and Artificial Sweeteners
\nControl Blood Sugar Swings<\/p>\n
\nSimple Dietary Changes to Help Control Blood Sugar Swings
\nSupplements<\/p>\n
\nIf You Have a Sugar or Carb Addiction and Can\u2019t Quit<\/p>\n
\nOther Reasons to Consider Giving Up Caffeine
\nHow to Quit Caffeine and What to Drink Instead
\nIf You Do Want to Drink Coffee<\/p>\n
\nAlcohol and Low Blood Sugar
\nAlcohol Sensitivity
\nHow to Quit Alcohol<\/p>\n
\nHow to Quit Smoking<\/p>\n
\nTrue Food Allergies
\nFood Sensitivities or Delayed Food Reactions
\nProblems with Gluten<\/p>\n
\nGluten and the Digestive System<\/p>\n
\nLab Tests for Gluten Sensitivity<\/p>\n
\nIgG Antibodies for Gluten-Containing Grains
\nElevated Thyroid Antibodies<\/p>\n
\nIf Gluten Isn\u2019t a Problem
\nProblems with Dairy Consumption
\nProblems with Other Foods
\nProblems with All Grains and Starchy Vegetables
\nUsing Amino Acids to Reduce Cravings
\nAllergies and Anxiety Due to Low Blood Histamine
\nHow Quickly You Can Expect Improvements<\/p>\n
\nUsing Your Stool as a Clue to Your Digestive Function<\/p>\n
\nChange Your Eating Habits<\/p>\n
\nHow to Correct Low Stomach Acid or Low Pancreatic Enzymes<\/p>\n
\nBacterial Imbalance or Parasites
\nCandida Overgrowth<\/p>\n
\nControlling Candida and Increasing Beneficial Bacteria<\/p>\n
\nLiver or Gallbladder Problems
\nHow Quickly You Can Expect Improvements<\/p>\n
\nDrug of Choice
\nGuidelines for Supplementing with Amino Acids
\nAmino Acid Precautions
\nHow Quickly You Can Expect Improvements<\/p>\n
\nTesting for Pyroluria<\/p>\n
\nZinc Taste Test
\nVitamin B6 Testing
\nFatty Acid Testing
\nComprehensive Metabolic Profile<\/p>\n
\nFood Sources of Zinc
\nVitamin B6 Supplementation
\nFood Sources of Vitamin B6
\nFatty Acids for Pyroluria
\nOther Nutrients for Pyroluria<\/p>\n
\nIron
\nVitamin C<\/p>\n
\nMagnesium and Calcium
\nVitamin D
\nOmega-3s and Omega-6s
\nTheanine and Lactium<\/p>\n
\nThyroid Dysfunction
\nSex Hormone Imbalances in Women<\/p>\n
\nHeavy Metals<\/p>\n
\nGet Enough Sleep
\nConsider Therapy and Support Groups
\nSet Aside Time for Relaxation<\/p>\n
\nTake a Real Vacation Every Year
\nTry Guided Imagery
\nOther Techniques That May Help<\/p>\n\n
\nLab Tests
\nRecommended Reading<\/p>\n
\nFood, Cooking, and Cookbooks<\/p>\nA selection of quotes and facts from each chapter<\/h2>\n
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