Table of Contents
Introduction 1
My Journey into Functional Medicine 1
What Is Food as Medicine? 6
How Is This Program Different? 7
Chapter 1 Anxiety, the Driver of Dysfunction 10
The Anti-Anxiety Diet Foundational 6 Rs 15
Chapter 2 Remove inflammatory Foods 17
What Is Inflammation? 18
Inflammation and Anxiety 19
The Top 5 Inflammatory Foods 20
Elimination Diet Approach 31
Carb Control Is Key! 33
Chapter 3 Reset Gut Microbiome 37
Why Do Bacteria Matter? 38
What Fuels Dysbiosis? 39
Drivers of Dysbiosis 41
Bacteria and Mood Connection 42
Getting Your Microbiome to Work For You 45
Plowing the GI Tract with a Bacterial and Yeast Cleanse 47
Lifestyle Support for Your Cleanse 53
The Power of Fermented Foods 55
Chapter 4 Repair GI Lining 60
Gut Anatomy 101 61
What Is Leaky Gut? 62
Gut-Blood Barrier and immune Reactivity 71
Blood-Brain Barrier and Histamines 72
Supplements to Support Gut Lining and Reduce Inflammation 74
Food as Medicine to Support Leaky Gut 75
Chapter 5 Restore Micronutrient Status 78
Increased Demand 78
Inability to Absorb 79
Inability to Use 81
Inadequate Intake 81
Genetic Drivers toward Anxiety and Nutrient Deficiency 82
When Eating Healthy Isn't Enough and Drugs Don't Work 85
Antioxidants as Anti-Anxiety Support 87
Mood-Stabilizing Minerals 89
Mood-Stabilizing Vitamins 95
Chapter 6 Rebound Your Adrenal Glands 102
HPA-Axis 103
Cortisol and Anxiety 109
"Stressed and Wired" or "Stressed and Tired"? 111
HPA-Axis Impact on Your Immune System 113
Slowing the Anxiety Drive 117
Supplements for Adrenal Fatigue and Stress Resilience 118
Chapter 7 Rebalance Your Neurotransmitters 122
What Are Neurotransmitters? 123
What Influences the Expression of Neurotransmitters? 124
Get to Know Your Neurotransmitters 129
Balancing Out the Complex Symphony in Your Brain 151
Other Considerations to Rebalance your Neurotransmitters 154
Food as Medicine to Rebalance Your Neurotransmitters 156
Chapter 8 Applying the Anti-Anxiety Diet 158
Understanding Macronutrients 159
Two-Week Preparation Phase: Cleaning Up and Getting Set! 161
Anti-Anxiety Diet Guidelines 161
Phase 1 Ketogenic Protocol 163
Phase 2 Low-Glycemic Protocol 165
Carbohydrate-Containing Foods 168
2-Week Meal Plan 173
Lifestyle Support 179
Closing 186
Chapter 9 Recipes 188
Breakfasts 190
Butternut and Brussels Breakfast Hash 190
Caramelized Onion, Turkey, and Kale Egg Muffins 192
Sweet Potato Avocado Toast 194
Prosciutto Egg Cups 196
Smoked Wild Salmon Scramble 197
Quick Coconut Yogurt 198
Paleo Pumpkin Protein Pancakes 199
Pumpkin Nut and Seed Bars 200
Coconut No-Oatmeal 202
Beverages 204
Anti-Inflammatory Electrolyte Elixir 204
Stress-Stabilizing Steamer 205
Almond Collagen Hot Cocoa 206
Matcha Green Smoothie 207
Citrus Burst Smoothie 208
Snacks/Appetizers 209
Electrolyte-Boosting Avocado with a Spoon 209
Greek Deviled Eggs 210
Mango Zen Fuego Nutballz 212
Whole Roasted Cauliflower 213
Curry Roasted Cauliflower 214
Roasted Almonds with Nori and Sesame 215
Asian Braised Bok Choy 216
Cashew Cheeze Dip 218
Mellow Mama Dressing 219
Roasted Colored Peppers 220
Lunch/Dinner 221
Grass-Fed Beef Knuckle Bone Broth 221
Gut-Restoring Chicken Bone Broth 223
Creamy Green Chile Chicken Soup 225
Zesty Creamy Carrot Soup 227
Naturally Nourished Pot Roast 229
Warming Chicken Thighs with Braised Greens 231
Seaweed Turkey Roll-Ups 233
Sweet and Sour Pork Meatballs 235
Mediterranean Tuna Salad 237
Truffled Egg Salad 238
Herb-Crusted Pork Tenderloin 239
Almond Flour Chicken Piccata 240
Slow Cooker Carnltas 242
Carnitas Burrito Bowl 244
Spaghetti Squash Bolognese 246
Bacteria-Battling Chimichurri 248
Simple Salt and Pepper Scallops 249
Desserts 250
Chia Cherry Thumbprint Cookies 250
Chai Gelatin Panna Cotta 252
Lime in the Coconut Fat Bomb 254
Coconut Chia Seed Pudding 255
Grain-Free Low-Carb Peanut Butter Cookies 256
Walnut Maca Caramels 258
Turmeric Orange Gummies 260
Matcha Coconut Gummies 261
Appendix 262
Exchange List 262
Anti-Anxiety Diet Grocery List 266
Foods in Moderation 270
Foods to Avoid 271
Supplement Support for the 6 Foundational Rs 272
Advanced Functional Labs 287
Selected References 296
Index 302
Acknowledgments 309
About the Author 310
