Feeling anxious and frenzied?
Okay what did you have for breakfast?
The usual- a cup of Joe and a Bountiful Blueberry Muffin from Starbucks on your run to the office. You skipped lunch to prepare for a meeting and substituted it with mini snicker bars in the reception area. Finally, dinner is delayed due to a deadline you needed to meet before leaving the office for the day- vending machine here we come- kettle chips and a diet coke. At the station you grabbed an energy drink to give you the extra pump needed for the long commute home where you catch up on personal emails and texts. Then you toss and turn into the wee hours.
No wonder you’re feeling stressed both physically and mentally. You’re not feeding your brain and nervous system the nourishment it needs to feel balanced, normalized. Actually you’re zapping it with caffeine and sugar.
Let’s start with a dietary make over. How you begin your morning has a huge impact on your mood and performance throughout the day. If you’re in a rush don’t worry this breakfast is quick and packs a nutritional punch:
A quick healthy breakfast to start your day anxiety free:
1-2 scoops amino acid rich protein powder
1 TBS cold pressed chia seed or flax oil
1/4 cup blueberries & 1/4 cup red raspberries (frozen or fresh)
1 cup vanilla or original almond milk
1 tsp. maca root powder
By the way, your healthy low fat blueberry muffin from Starbucks is a nutritional nightmare for your nervous and endocrine systems. You feel full but who wouldn’t eating 430 calories.
1 muffin (135g) Calories: 430 Total fat: 2.5 g Sodium: 540 mg Total Carbs: 98g Sugars: 57g Protein: 6g
Mixed Green Salad tossed in olive oil/balsamic vinegrette dressing
Grilled Chicken or Sesame Tofu or grilled Salmon
Optional salad garnishings: raw walnut pieces and dried cranberries
Iced Green Tea
Roast turkey breast with tamari herb gravy
Or Braised Trout with lime dill sauce
Steamed kale with diced beets, garlic, carrots & red onion
Tri color quinoa & lentil medley
Sprinkling of nutritional yeast on vegetables & grains
Blueberry-Peach gluten-free cobbler with toasted almonds
Decaffeinated Green Tea or Sparkling lime water
Functional Medicine Clinicians generally recommend supplementing with 50mgs of 5-hydroxy tryptophan 30 minutes before bedtime. This is an easily digested form of the essential amino acid tryptophan that increases serotonin levels in the brain. Serotonin is a neurotransmitter that helps with sleep and relaxation.
Your calcium and magnesium should be supplemented at bedtime. They are relaxing minerals and also they are best absorbed during the evening hours. Herbal teas that include chamomile, spearmint and valerian often soothe and calm before bed. Valerian contains chemical compounds, called valepotriates, which may offer sedative benefits that help you fall asleep.
On weekends take a hot bath with lavender salts or oils. During the week have a lavender sachet near your pillow to calm and soothe.
In a nutshell: The foods you need to focus on to optimize neurological health and relieve stress and anxiety are: