210 pages

English

Découvre YouScribe en t'inscrivant gratuitement

Je m'inscris

Antianxiety Food Solution , livre ebook

New Harbinger Publications - Trudy Scott

Découvre YouScribe en t'inscrivant gratuitement

Je m'inscris

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus

210 pages

English

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus

A propos
Informations
Extrait

Description

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 The Antianxiety Food Solution, 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. This helpful guide allows you to 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—and enjoying an improved overall mood, better sleep, fewer cravings, and optimal health—the natural way! The book also includes an easy-to-use index.

In The Antianxiety Food Solution, you’ll discover:

How to assess your diet for anxiety-causing and anxiety-calming foods and nutrients
Foods and nutrients that balance your brain chemistry
Which anxiety-triggering foods and drinks you may need to avoid
Easy lifestyle changes that reduce anxiety and increase happiness

Informations

Publié par	New Harbinger Publications
Date de parution	02 juin 2011
Nombre de lectures	0
EAN13	9781572249264
Langue	English
Poids de l'ouvrage	1 Mo

Informations légales : prix de location à la page 0,0848€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

“Trudy Scott’s book,he Antianxiety Food Solution, ﬁlls an important gap in te popular literature on anxiety. It provides clear, elpful guidelines for utilizing nutrition to overcome anxiety.” —Edmund Bourne, PD, autor ofhe Anxiety and Pobia Workbook

“A great book wit plenty of practical advice backed by science.” —Daniel G. Amen, MD, autor ofCange Your Brain, Cange Your Life

“Every one of te millions now suﬀering from anxiety as a new friend in Trudy Scott, wose book oﬀers tem a nutritional lifeline. Replete wit speciﬁc and practical sug-gestions, tis book is backed up by researc and clinical expertise.” —Julia Ross, MA, MFT, autor ofhe Mood Cureandhe Diet Cure “his book is a must-read if you ave anxiety and want to treat te underlying causes and eal, rater tan aving to rely on medications. Adjust your brain cemistry wit te rigt nutrients and you can reclaim your brain and your life!” —Hyla Cass, MD, autor of8 Weeks to Vibrant Healt

“his book is a real tour-de-force in complementary mental ealt literature and sould be on te selves of every anxiety suﬀerer. It’s a user-friendly and balanced book about foods and nutrients tat can reduce anxiety, and it is also refresingly original.” —Jonatan Prousky, MSc, ND, professor of clinical nutrition at te Canadian College of Naturopatic Medicine and autor ofAnxiety: Ortomolecular Diagnosis and Treatment

“As a nutrition and ﬁtness expert and te moter of a cild wit an emotional disorder, I ﬁnd tis book invaluable. It is one I will use myself and recommend to bot clients and colleagues.” —JJ Virgin, CNS, CHFS, nutrition and ﬁtness expert, autor ofSix Weeks to Sleeveless and Sexy, and coost of TLC’sFreaky Eaters

“A leader in te ﬁeld of food and mental ealt, Trudy Scott supplements te core temes of food and gut ealt wit capters on amino acids, pyroluria, and lifestyle canges. Trudy aptly empasizes tat readers sould try to ﬁnd te root cause of teir ealt problems.” —Lawrence E. Cormier, MD, olistic psyciatrist in Denver, CO

“his book may be te key you’ve been looking for. It does an excellent job of explaining te science beind anxiety and ten bringing it to a practical level, providing a nutri-tional and integrative approac to anxiety.” —Elizabet Lipski, PD, CCN, director of doctoral studies at Hawtorn University in Witetorn, CA, and autor ofDigestive Wellness

“Trudy Scott’s work communicates someting I tell my patients every day: tere is a powerful connection between wat we eat and ow we feel.” —Mike Dow, PsyD, coost of TLC’sFreaky Eaters

“I recommend tis book not only to tose wo suﬀer from anxiety, but to teir ealt care providers as well.” —Karla Maree, certiﬁed nutrition consultant, neuronutrient terapist, and director of nutritional terapy at Recovery Systems Clinic

“A compreensive book providing te nation wit muc-needed formulas for overcom-ing anxiety and restoring stable emotions!” —Joan Matews-Larson, PD, LADC, founder of te Healt Recovery Center in Minneapolis, MN, and autor ofDepression-Free, Naturally

“his book oﬀers a wealt of useful information for tose wo would like to try dietary and oter lifestyle canges in order to improve teir mental ealt. It is also a valu-able resource for clinicians interested in broadening teir approac to te treatment of anxiety.” —Felice N. Jacka, PD, researc fellow at te University of Melbourne in Australia

“I am impressed by ow toroug tis book is. I also love te combination of te text and te tables, wic makes it easy to follow.” —Bonnie Fisk-Hayden, MS, nutritional consultant and board member of National Association of Nutrition Professionals

“An easy-to-read book tat sould elp many people wit anxiety.” —Micael B. Scacter, MD, CNS, board-certiﬁed psyciatrist “Full of practical tips for restoring balance to your body and mind. I igly recommend it.” —Mark Atkinson, MD, autor ofhe Mind-Body Bible

“he Antianxiety Food Solutionis one of te most compreensive guides to nutritional ealing for anxiety.” —Elizabet Large, ND

“I am really looking forward to saring tis book and wealt of information wit friends and patients.” —Wendy Young, occupational terapist in Durban, Sout Africa

“his book sould be on te bookselves of everyone wo wants to take back control of teir ealt. I’m so glad to ave tis book as a resource!” —Jessica Sitomer, professional speaker and autor

“Trudy Scott is an expert on te relationsip between food and mood, an often neglected area. his book provides clearly presented practical information, wic I believe to be important adjunctive elp in te treatment of anxiety, depression, and serious mental illness.“ —Katerine Falk, MD, psyciatrist in New York, NY

anti te anxiety food solution

How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood & End Cravings

T R U D Y S C O T T, C N

New Harbinger Publications, Inc.

Publiser’s Note Every eﬀort is made to ensure tHat tHe information contained in tHis book is com-plete and accurate. NeitHer tHe publisHer nor tHe autHor is engaged in rendering professional advice to tHe reader. he information and suggestions provided in tHis book are not intended as a substitute for advice from your pHysician. All matters regarding HealtH require medical supervision. NeitHer tHe autHor nor tHe publisHer sHall be liable for any injury or damage allegedly arising from any information or suggestions in tHis book. Recommendations, including for supplements, are intended only as guidelines; needs of individuals will vary. he opinions expressed in tHis book represent tHe personal views of tHe autHor and not tHe publisHer. he autHor is a practitioner of nutrition and not a licensed pHysician, and does not diagnose or prescribe.

“he Four-Part Mood-Type Questionnaire” & “Caution Box”, adapted from THE MOOD CURE by Julia Ross, copyrigt © 2002 by Julia Ross. Used by permission of Viking Penguin, a division of Penguin Group (USA) Inc.

Distributed in Canada by Raincoast Books

Cover design by Amy Soup Acquired by Jess O’Brien Edited by Jasmine Star

All Rigts Reserved

Printed in te United States of America

Library of Congress Cataloging-in-Publication Data Scott, Trudy, 1960- he antianxiety food solution : ow te foods you eat can elp you calm your anxious mind, improve your mood, and end cravings / Trudy Scott. p. cm. Includes bibliograpical references. ISBN 978-1-57224-925-7 (pbk.) -- ISBN 978-1-57224-926-4 (PDF ebook) 1. Anxiety disorders--Diet terapy. 2. Nutrition--Psycological aspects. I. Title. RC531.S36 2011 616.85’220654--dc22 2011007069

13 12 11 10 9 8 7

6 5 4 3

2 1 First printing

For everyone suﬀering from anxiety and looking for answers. And for all the nutritionists, holistic health professionals, and research ers who are making a diﬀerence in the eld of nutrition and mental health.

Acknowledgments

hanks to te following peer reviewers: Bonnie Fisk-Hayden, MS; Elizabet Lipski, PD, CCN; Karla Maree, CNC; James Lake, MD; Joan Matews-Larson, PD, Mikell Susanne Parsons, DC; Julia Ross, MA; and Micael Scacter, MD, CNS. hanks to my wonderful copyeditor, Jasmine Star. hanks to everyone beind te scenes wo contributed to tis end result. hanks to my mom, wo elped so muc wit te initial typing—and tanks for feeding us kids real wole food! Last but not least, tanks to my wonderful usband, Brad, for your love and support, for making me laug every single day, and for all te fun we ave!

Contents

AcknowledgmentsForewordIntroductionMy Story Anxiety Statistics and Facts Causes of Anxiety What Is a Natural Approach and Why Use It? Overview of the Book Figure Out Your Optimum Antianxiety Diethe Antianxiety Food Solution Diets Foods to Include Foods to Avoid Eat Bonus Foods Summary of Quantities and Combinations to Eat Eac Day Recipe and Food Resources Wrapping Up Avoid Sugar and Control Blood Sugar SwingsSugar Consumption Questionnaire he Harmful Eects of Sugar and Sweeteners Sugars and Sweeteners Deﬁned Were Sugar Is Found Artiﬁcial Sweeteners

2 3 5

5 6

10 14 31 33

35 36 37

42 44 47 49

iv ix 1

he Antianxiety Food Solution

What to Use Instead of Unhealthy Sugars and Artiﬁcial Sweeteners Control Blood Sugar Swings Low Blood Sugar Questionnaire How Quickly You Can Expect Improvements If You Have a Sugar or Carb Addiction and Can’t Quit 3Avoid Caeine, Alcool, and NicotineCoee and Caeine Alcool Nicotine How Quickly You Can Expect Improvements 4Address Problems wit Gluten and Oter Food SensitivitiesFood Sensitivities Questionnaire Wy Food May Be Aecting Your Mood True Food Allergies Food Sensitivities or Delayed Food Reactions Problems wit Gluten Testing for Gluten Sensitivities Alternatives to Grains hat Contain Gluten If Gluten Isn’t a Problem Problems wit Dairy Consumption Problems wit Oter Foods Problems wit All Grains, Starcy Vegetables, and Legumes Using Amino Acids to Reduce Cravings Allergies and Anxiety Due to Low Blood Histamine How Quickly You Can Expect Improvements 5Improve Your DigestionPoor Digestion Questionnaire he Digestive Process Eating Guidelines for Good Digestion Causes of Poor Digestion and How to Improve Your Digestion

49 51 51 56

58 63 65 66

68 70 72 72 73 75 80 81 81 82

83 86

88 89

92 94 96

Contents

Foods and Nutrients for Healing a Damaged Digestive System 106 Liver or Gallbladder Problems 107 How Quickly You Can Expect Improvements 108 Balance Brain Chemistry with Amino AcidsGABA 111 Low GABA Questionnaire 112 Serotonin 113 Low Serotonin Questionnaire 114 Catecholamines 117 Low Catecholamines Questionnaire 117 Endorphins 118 Low Endorphins Questionnaire 119 Testing for Levels of Amino Acids 121 Drug of Choice 122 Guidelines for Supplementing with Amino Acids 123 Amino Acid Precautions 124 Amino Acids and SSRIs 125 How Quickly You Can Expect Improvements 126 AddressPyroluriaorLowLevelsofZincandVitamin B 6Pyroluria Questionnaire 128 Prevalence of Pyroluria and Cooccurring Disorders 131 Testing for Pyroluria 133 Zinc, Vitamin B , and Fatty Acids 6 for Pyroluria 137 How Quickly You Can Expect Improvements 143 OtherNutrients,HormoneImbalances,Toxins,Medications, and Lifestyle ChangesBasic Supplements 144 Individual Nutrients for Anxiety 148 Hormone Imbalances 152 Reduce Your Exposure to Toxins 155 Understand the E157ects of Medications Make Important Lifestyle Canges 159 Parting Words 164

vii

109

127

144