The Antianxiety Food Solution: Table of Contents
Introduction
My Story
Anxiety Statistics and Facts
Causes of Anxiety
What Is a Natural Approach and Why Use It?
Overview of the Book
Chapter 1: Figure Out Your Optimum Antianxiety Diet
The Antianxiety Food Solution Diets
Antianxiety Food Solution Diet 1: Gluten Free
Antianxiety Food Solution Diet 2: Gluten Free and Dairy Free
Antianxiety Food Solution Diet 3: Grain Free and Dairy Free
Antianxiety Food Solution Diet 4: Traditional Foods
Foods to Include
Eat Real, Whole, Good-Quality Foods
Eat Frequently Enough
Eat Quality Animal Protein
Red Meat
Poultry and Eggs
Fish and Other Seafood
Eat Nonstarchy Fresh Vegetables
Eat Fresh Fruit
Eat Good Fats
Keep Hydrated
Eat Legumes
Eat Starchy Fresh Vegetables
Eat Gluten-Free Whole Grains
Consume Dairy
Eat Whole Grains That Contain Gluten
Foods to Avoid
Avoid Empty Foods
Other Foods You May Need to Avoid
Eat Bonus Foods
Recipe and Food Resources
Wrapping Up
Chapter 2: Avoid Sugar and Control Blood Sugar Swings
The Harmful Effects of Sugar and Sweeteners
Sugars and Sweeteners Defined
Where Sugar Is Found
Artificial Sweeteners
What to Use Instead of Unhealthy Sugars and Artificial Sweeteners
Control Blood Sugar Swings
Benefits of Controlling Blood Sugar Swings
Simple Dietary Changes to Help Control Blood Sugar Swings
Supplements
How Quickly You Can Expect Improvements
If You Have a Sugar or Carb Addiction and Can’t Quit
Chapter 3. Avoid Caffeine, Alcohol, and Nicotine
Coffee and Caffeine
Caffeine and Anxiety
Other Reasons to Consider Giving Up Caffeine
How to Quit Caffeine and What to Drink Instead
If You Do Want to Drink Coffee
Alcohol
Nutritional Deficiencies Due to Alcohol Consumption
Alcohol and Low Blood Sugar
Alcohol Sensitivity
How to Quit Alcohol
Nicotine
Nicotine and Anxiety
How to Quit Smoking
How Quickly You Can Expect Improvements
Chapter 4. Address Problems with Gluten and Other Foods
Why Food May Be Affecting Your Mood
True Food Allergies
Food Sensitivities or Delayed Food Reactions
Problems with Gluten
Gluten, Anxiety, and Other Mood Problems
Gluten and the Digestive System
Testing for Gluten Sensitivities
Two-Week Gluten Elimination-Challenge Trial
Lab Tests for Gluten Sensitivity
Salivary Antigliadin Antibodies
IgG Antibodies for Gluten-Containing Grains
Elevated Thyroid Antibodies
Testing for Celiac Disease
Alternatives to Grains That Contain Gluten
If Gluten Isn’t a Problem
Problems with Dairy Consumption
Problems with Other Foods
Problems with All Grains and Starchy Vegetables
Using Amino Acids to Reduce Cravings
Allergies and Anxiety Due to Low Blood Histamine
How Quickly You Can Expect Improvements
Chapter 5. Improve Your Digestion
The Digestive Process
Why Good Digestion and Absorption Are Important
Using Your Stool as a Clue to Your Digestive Function
Eating Guidelines for Good Digestion
Eat Foods That Promote Good Digestion and Skip Poor-Quality Food
Change Your Eating Habits
Causes of Poor Digestion and How to Improve Your Digestion
Low Levels of Stomach Acid or Pancreatic Enzymes
Testing for Low Stomach Acid and Pancreatic Enzymes
How to Correct Low Stomach Acid or Low Pancreatic Enzymes
Large Intestine Issues
Bacterial Imbalance or Parasites
Candida Overgrowth
Testing for Bacterial Imbalance, Parasites, and Candida
Controlling Candida and Increasing Beneficial Bacteria
Foods and Nutrients for Healing a Damaged Digestive System
Liver or Gallbladder Problems
How Quickly You Can Expect Improvements
Chapter 6. Balance Brain Chemistry with Amino Acids
GABA
Steps to Raise GABA Levels
Serotonin
Steps to Raise Serotonin Levels
Catecholamines
Steps to Raise Catecholamine Levels
Endorphins
Steps to Raise Endorphin Levels
Testing for Levels of Amino Acids
Drug of Choice
Guidelines for Supplementing with Amino Acids
Amino Acid Precautions
How Quickly You Can Expect Improvements
Chapter 7. Address Pyroluria or Low Levels of Zinc and Vitamin B6
Prevalence of Pyroluria and Co-occurring Disorders
Testing for Pyroluria
Pyroluria Urine Test
Zinc Taste Test
Vitamin B6 Testing
Fatty Acid Testing
Comprehensive Metabolic Profile
Zinc, Vitamin B6, and Fatty Acids for Pyroluria
Zinc Supplementation
Food Sources of Zinc
Vitamin B6 Supplementation
Food Sources of Vitamin B6
Fatty Acids for Pyroluria
Other Nutrients for Pyroluria
How Quickly You Can Expect Improvements
Chapter 8. Other Nutrients, Hormone Imbalances, Toxins, Medications, and Lifestyle Changes
Basic Supplements
Multivitamin and Multimineral with B Vitamins
Iron
Vitamin C
Individual Nutrients for Anxiety
Extra B Vitamins
Magnesium and Calcium
Vitamin D
Omega-3s and Omega-6s
Theanine and Lactium
Hormone Imbalances
Adrenal Dysfunction
Thyroid Dysfunction
Sex Hormone Imbalances in Women
Reduce Your Exposure to Toxins
Toxins in the Home
Heavy Metals
Understand the Effects of Medications
Make Important Lifestyle Changes
Do Some Exercise, Preferably Outdoors
Get Enough Sleep
Consider Therapy and Support Groups
Set Aside Time for Relaxation
Take Up Yoga, Tai Chi, Qigong, or Meditation
Take a Real Vacation Every Year
Try Guided Imagery
Other Techniques That May Help
Parting Words
Appendices
1. Sue’s Story
2. Food, Mood, Energy, Cravings, and Sleep Log
Resources
Internet Resources for Healthy Eating and Living
Lab Tests
Recommended Reading
Nutritional Healing
Food, Cooking, and Cookbooks
References