6 of the Worst Foods and Drinks for Anxiety

Posted on July 28 by
in Blog

1. Cakes, cookies, candy and pies.
Foods high in sugar can create spikes in your blood sugar, which is associated with anxiety. Stay away from foods with added sugar, or reserve them for special, occasional treats. If you want something sweet, try fresh fruit, like blueberries, peaches, plums, cherries and apples.

2. Sugary drinks.
Soda pop and fruit juice are typically loaded with sugar. For example, a 12-ounce can of soda can contain 8 to 13 teaspoons of sugar. Many fruit juices are also loaded with sugar, but don't contain the amount of fiber that fruit contains. Fiber slows your digestion, which helps you avoid blood sugar spikes.

3. Processed meats, cheese and ready-made meals.
These foods are associated with inflammation, which can produce anxiety. These kinds of foods are also low in fiber and are believed to disturb the gut microbiome. Your gut microbiome is a typically diverse mix of microorganisms living in the gut. A healthy microbiome helps the body function properly.

4. Coffee, tea and energy drinks.
Beverages that contain caffeine, such as coffee, tea and energy drinks, can increase anxiety. The more caffeine you consume, the greater chance of anxiety flaring. Research suggests that the effects are greatest in people who consume more than 5 cups of coffee a day. Caffeine activates adenosine receptors in the peripheral and central nervous systems. Adenosine is involved in mediating the body's fight-or-flight response.

5. Alcohol.
Some people think that alcoholic beverages – which are depressants – can have a calming effect. But this idea can backfire, because drinking alcohol often leads to lack of sleep and blood sugar spikes, especially if you drink on an empty stomach. Drinking alcohol excessively can lead to dehydration and physical hangover symptoms, which can lead to anxiety. Collectively, hangover symptoms like dehydration, poor sleep, depletion of B vitamins and the alcohol detox process can all lead to feelings of anxiousness and worry.

6. Fruit and veggie smoothies without protein.
Smoothies are a great way to get the nutrition of various fruits and vegetables. However, if your smoothie only contains fruit or vegetables without protein, you may experience a spike and fall of your blood sugar level, which can lead to feelings of anxiety.

If you're having a smoothie, be sure to add sources of protein/fat, such as:

    Avocado
    Protein powder.
    Nuts/Nut butter
    Seeds

CB

Chia Seed Pudding with Keto Nut Granola and Blueberries

Posted on July 22 by
in Blog

I love this as a breakfast replacement instead of eggs, especially in the hot summer months.

Ingredients:

1 cup of unsweetened flax-seed milk
3 TBSP of chia seeds
5 drops of liquid stevia
1/3 cup of keto Nut Granola
1/4 cup of blueberries (optional)

Directions:

In a mason jar add the flax-seed milk, chia seeds and stevia and shake until well blended and place in the fridge over night.

Add the blueberries and granola and voila!

*If you want to slash sugar even more, simply omit the berries or to cut calories, use just 1/4 cup of granola.

Full recipe: 415 calories with 10 grams of net carbs. With no berries, 385 calories and 6 grams of net carbs.

Image may contain: plant and food

KETO NUT GRANOLA

Posted on July 22 by
in Blog

My favorite keto granola is by far KETO NUT GRANOLA, with a runner up of AUTUMN'S GOLD GRANOLA and a 3rd place of PROGRANOLA.

Image may contain: text

Fatty Acids Have Incredible Effects on Brain Health

Posted on July 20 by
in Blog
Brain function is one of the most important aspects of overall health and wellness. You consult your doctor for a bad cough, or a twisted ankle, but do you pay enough attention to your brain? The brain controls fundamental body functions like your breath and heartbeat, so it rightfully deserves even more care and attention to help it function in an optimal way.
 
Omega-3 fatty acids have attracted a lot of attention for their impact on the cardiovascular system and many people are recommended Omega-3’s for heart health. We are now discovering that they are also vital for brain function and development.
 
Two of the Omega-3 fatty acids most commonly associated with brain function are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both EPA and DHA have been proven to promote increased brain cell communication and also preserve the health of cell membranes.
 
Recent breakthrough’s in the scientific community have begun to tout DHA as helpful in preventing memory loss, and even beneficial in preventing Alzheimer’s disease in adults. These groundbreaking studies and research are ongoing, as medical experts study Omega-3’s and their potentially significant anti-aging effects on the brain.
 
Depression and its relation to brain function and brain development is timely right now, as our global mental health crisis has skyrocketed in recent months, due to COVID-19.
 
Omega-3’s can help to combat inflammation, and inflammation can lead to symptoms of depression, brain fog, anxiety, and a lack of focus. Increasing your EPA and DHA can help alleviate these symptoms. Omega-3’s are not only for the aging; high school and college students can benefit from managing their brain health as well, nourishing brain health for stressful educational environments is a smart thing to do.
 
We all can agree that doing our best work depends on our brains functioning at peak performance. For students, mid-life professionals, busy parents, and the aging, there are reasons to add this supplement to your diet. From helping to increase focus, to preventing memory loss and slowing down the brain’s aging process, Omega-3’s offer significant benefits to our most complex organ.
 
 

Request Appointment

Fill out form below or call 480-540-7865