The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free

The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free

by Ali Miller RD, LD, CDE

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Product Details

ISBN-13: 9781612438023
Publisher: Ulysses Press
Publication date: 08/28/2018
Pages: 192
Sales rank: 65,226
Product dimensions: 5.50(w) x 8.50(h) x (d)

About the Author

Ali Miller is a registered dietitian (RD), certified diabetes educator (CDE), certified weight management specialist, and therapeutic lifestyle healthcare practitioner. Ali has dedicated her career to revolutionizing food-as-medicine in treatment and prevention of disease. She has a passion to create public awareness regarding the significant role diet plays in our overall health with her philosophy of Food-As-Medicine. She is the author of Naturally Nourished: Food-as-Medicine for Optimal Health Cookbook and the Reset, Restore, Renew: Real Food Detox program.

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

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