Fuel Your Brain, Not Your Anxiety: Stop the Cycle of Worry, Fatigue, and Sugar Cravings with Simple Protein-Rich Foods

by Kristen Allott ND, MS, Natasha Duarte MS, Chan M. Hellman PhD (Foreword by)

Overview

Discover how you can use high-protein, brain-fueling foods to overcome anxiety, worry, and fatigue for good!

Do you struggle with anxiety, sugar cravings, weight gain, and fatigue? You aren’t alone. In our busy, overscheduled lives, many of us turn to fast food to relieve stress and meet the challenges of our jobs, families, and relationships. But these “on-the-go” meals—which are typically low in protein and high in sugar—can actually contribute to our anxiety, add to our waistlines, and increase our risk of developing devastating medical problems. So, what can you do to break free from this vicious cycle?

In this practical, feel-better-now workbook, you’ll learn how to make healthier food choices, and discover how protein and sugar affect your emotions and energy on any given day. You’ll also find convenient meal planning and tracking tools to help you monitor your progress, and a wealth of easy tips and doable ways to improve your diet, overcome fatigue, and restore your vitality and mental clarity.

Everyone’s heard the adage, “You are what you eat.” When it comes to anxiety, research now shows that nutritional factors often underlie the anxious thoughts and feelings we have every day. With this life-changing workbook, you’ll learn to use brain-boosting foods to stay one step ahead of anxiety.

Product Details

ISBN-13:	9781684036233
Publisher:	New Harbinger Publications
Publication date:	02/01/2021
Pages:	200
Sales rank:	621,246
Product dimensions:	7.80(w) x 9.50(h) x 0.50(d)
Age Range:	5 Years

About the Author

Kristen Allott, ND, MS, is a naturopathic physician, national speaker, and pioneering advocate for the use of whole-foods nutrition in the treatment of mental health disorders and addictions. Allott is passionate about achievable results to improve energy, mental clarity, and decision-making. Drawing on her experience as a clinician, a wellness director for people in addiction recovery, a black belt in Aikido, and an advocate for individuals experiencing food insecurity, she helps people live better and more engaged lives.


Natasha Duarte, MS, is an innovative and inclusive advocate with proven success in building relationships with widely diverse people from multiple cultures. Her science background combined with strong social and cultural skills brings unique perspective to her work with food access, mental health, and building resilient communities. Duarte strongly believes that everyone should have the opportunity to be their best selves.


Chan M. Hellman, PhD, is internationally renowned for his work on building a hope-centered response to trauma. With over 150 scholarly publications and countless workshops in the areas of child maltreatment, domestic violence, homelessness, etc., Chan has focused his work on sharing the science and power of hope in our ability to overcome trauma and thrive.

Table of Contents

Foreword v

Introduction 1

Part I The Fundamentals of Glucose Regulation as a Solution for Anxiety and Fatigue

Chapter 1 Snapshot of Anxiety 11

Chapter 2 What Impacts Anxiety 19

Chapter 3 A Fueled Brain Is a Less Anxious Brain 29

Part II Protein Experiments for You to Try

Chapter 4 A Three-Day Protein Experiment 57

Chapter 5 Understanding Food Labels: Eating for Increased Energy and Mental Clarity 75

Chapter 6 Eating Well for Your Brain in Today's World 89

Part III More Experiments to Improve Energy and Reduce Anxiety

Chapter 7 Fueling Your Brain for Better Sleep 103

Chapter 8 Moving Your Body for More Energy and Mental Clarity 123

Chapter 9 Talking to Your Health Care Provider 155

Conclusion 161

Appendix 163

Worksheets and Additional Resources 181

Bibliography 183

Interviews

Allott resides in Tacoma, WA; Duarte resides in the Greater Burlington Area, VT.

Editorial Reviews

Fuel Your Brain, Not Your Anxiety brings the power of science, along with concrete examples of behavioral changes, into an easy-to-understand approach that supports long-term sobriety. At our treatment center, countless clients have benefited from this program. Through embracing the direct and clearly described concepts, our clients found their resulting behavior changes made a big difference in their mood and overall well-being. A great read that belongs on everyone’s shelf who has a commitment to their own and their client’s well-being.”
—Amy Condon, MA, current clinical director at A Positive Alternative Treatment Program in Seattle, WA; and licensed chemical dependency professional and certified counselor with the State of Washington

Amy Condon

This is a must-read for all clinicians helping clients’ access healthy coping skills. After applying this information in my clinical practice, many of my clients have eliminated or significantly reduced panic attacks, anxiety, irritability, and depression; and improved their relationships. I engage all of my clients in the three-day protein experiment. I love hearing them say, ‘The lizard snacks worked!’”
—Yesenia C. Dominguez, LCSW, PPSC, clinical social worker providing direct services to migrant, Latinx community members of various ages in Southern California

Yesenia C. Dominguez

In my clinical practice, I have witnessed a sharp increase in anxiety over the last decade, specifically the last few years. The strategies in Fuel Your Brain, Not Your Anxiety have been essential additions to the interventions I create with my clients. Using these interventions, my clients have been able to build strong, healthy foundations. And with a strong foundation, my clients are better equipped to weather the continual storms of life.”
—Jeanne F. MSW, LICSW, clinical social worker practicing for over twenty years, working with a diverse demographic of adults, teens, and couples; and owner of Practical Therapy, LLC

Jeanne F. MSW

Food offerings are a universal gesture to show care and support. This workbook highlights a simple formula connecting what we eat to how we feel. It’s especially important during times of high stress. I often suggest ways for parents in the child welfare system to use food as a tool so they can be at their best. I personally use protein for my wellness, performance anxiety, and afternoon fatigue.”
—Ambrosia Eberhardt, family impact statewide manager for the Parents for Parents program at the Children’s Home Society of Washington; and board member and founding member of the International Parent Advocacy Network

Ambrosia Eberhardt

This is a well-, thoughtfully laid out workbook that profoundly benefits and encourages individuals struggling with anxiety, post-traumatic stress disorder (PTSD), and fatigue. The reader develops a clear, applicable understanding of relevant neuroscience and physiology while acquiring an effective toolbox to improve quality of life. Each chapter and the appendix provide accessible how-tos, charts, menus, experiments—all designed to accommodate a busy lifestyle and reduce anxiety. A must-read!”
—Andrea St. Clair, MA, SUDP, positive alternative client care coordinator

Andrea St. Clair

Life-changing. This is not an exaggeration of what will happen when you read this workbook. The authors have created tools for resolving the overwhelm and fatigue that many of us feel. In court, families in crisis need a judicial officer who is thoughtful and responsive when making decisions that dramatically impact their lives. Returning home after listening to traumatic events and making complex decisions, my family still needs a present and creative person. This workbook fulfills those intentions and so much more.”
—Michelle Ressa, JD, Washington superior court commissioner, adjunct professor at Gonzaga University School of Law, advisory board member to Catholic Charities of Eastern Washington for Rising Strong, and board member of Family Impact Network

Michelle Ressa

The authors offer their extensive experience with clarity and compassion, in formats that excite readers to make doable changes for significant impacts. Their unique approach empowers readers to embody a practical understanding of the physiological relationship between body, food, and mental health. They guide readers towards gains in self-knowledge that translate to more mindful choices. This workbook intelligently addresses the challenges of modern lifestyles, providing simple, everyday changes that become the backbone for living a more fulfilling life.”
—Christine and Po Karczewski, holistic psychiatric advanced registered nurse practitioners (ARNPs); cofounders of Mount Tahoma Sanctuary and The Healing Field in Tacoma, WA; and activists for a mental health paradigm shift

Christine and Po Karczewski

Kristen Allott and Natasha Duarte present a revolutionary and completely accessible way for all folks to influence their own mental health. They illustrate the impact our daily choices can have; and the illustration is not only with words, but also imagery and tables to help us step-by-step, to step into a better expression of ourselves. My only question is, ‘When’s the app going to be released?!’”
—Amy C. Darling, LAc, MAcOM, clinical acupuncturist, herbalist, health educator, and Zen student

Amy C. Darling

I have witnessed Kristen Allott work with busy CEOs and senior leadership teams, giving them the tools they need to make better decisions throughout their days. Kristen explains what is happening in our brains with simple, understandable concepts, and follows this up with easy-to-implement solutions. Kristen’s work has helped numerous leaders lead more fulfilling lives with much less stress and chaos!”
—Mike Huse, master chair of Vistage-Seattle, the world’s largest network of CEOs; and past president, COO, and vice president of operations for Quality Food Center (QFC)

Mike Huse