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Anxiety​
Foods to Eat More Of: 
  • Fruits: Apricots, bananas
  • Vegetables: arugula, broccoli,  cabbage, carrots, celery, collard greens, fennel, kale, onions, romaine lettuce, spinach, watercress
  • Garlic
  • Almond milk,  honey, kelp, nuts (especially almonds), tofu, whole grains (especially oats)
  • Bee pollen (as local as possible)

Foods to Avoid or Minimize: 
  • Caffeine, alcohol and refined sugar & flour.​
  • Processed foods with artificial additives/preservatives.
  • Beef & pork

Essential Oils: 
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Basil, bergamot, cardamom, cedarwood, clary sage, cypress, frankincense, geranium, German ​chamomile, grapefruit, hyssop, jasmine, juniper, lavender, lemon, lemon balm/melissa, lime, marjoram, palmarosa,  patchouli, peppermint, pine,  rose, sandalwood, tangerine, vetiver, ylang ylang
  • ​Suggestions:
    • Add a few drops of German ​chamomile, lavender or lemon balm/melissa to bath water. ​
    • Massage back of neck and temples with lavender.
    • Apply lavender, tangerine and/or vetiver to temples, wrists, bottom of feet (or diffuse).
    • Apply peppermint, tangerine and/or Basil to abdomen, kidneys, bottom of feet (or diffuse). 

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Alfalfa, basil, borage, dandelion leaf, evening primrose, garlic, German chamomile, hops, lavender, lemon balm, linden, marjoram, nutmeg, passion flower, St. John's wort, scullcap, wood betony
  • ​Herbal tea (if you can sit, sip and relax for a bit!): chamomile, lemon balm, skullcap, valerian and/or vervain.
  • Pour 1 cup boiling water over handful of fresh lemon balm leaves.  Steep for 5-7 minutes, strain and drink. 
  • Add 1 pint of a chamomile, lavender and/or lemon balm infusion to bath water.
  • Add 1 teaspoon celery seed in cup of boiling water.  Drink as hot as possible (seeds and all)!
  • Aerobic exercise daily.

Yoga / Meditation Therapy:
  • Yoga For Anxiety and Stress (27 minutes - Yoga With Adriene)
  • Yoga for Anxiety (16 minutes - Yoga With Adriene) 
  • Relax & Restore Yoga (10 minutes - Sadie Nardini- BeFit Yoga)
  • Meditation for Anxiety (14 minutes - Yoga With Adriene)
  • Instant Stress & Anxiety Releasing Yoga Meditation (4 minutes - sadienardini)
  • Forward bends are especially helpful

Supplements & Homeopathic:
  • ​​​Kava: 250 mg 2-3 times a day (should have at least 30% kavalactones).
  • Calcium/ Magnesium: 600 mg of each daily (take with food).
  • Coenzyme Q10: 100 mg daily.
  • Vitamin B Complex: 1 pill, plus extra 100 mg thiamin, each morning with food (look for a B-50 complex with 50 mcg vit B12 and biotin; 400 mcg folic acid; and 50 mg all other B vitamins).
  • Vitamin C: 3,000 - 10,000 mg daily (reduce if it causes diarrhea). 
  •  Valerian: 250-400 mg twice daily (should have 0.8% valerenic acid, may cause drowsiness).
  • St. John's Wort: 300 mg 3 times daily (should have at least 0.3% hypericin).​
  • Gelsemium 30c: no more than 3 doses per day.
  • Argentum Nitricum 6c: no more than 3 doses per day.
  • Ignatia Amara 6c: no more than 4 doses per day (specifically good for grief). 

Mind-Body Connection:
  • ​Can represent a strong distrust of the natural process of life.  

Recipes - Food Medicine:
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways.  Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:
  • Banana-Blueberry Smoothie (GF)
  • BananaSauce Smoothie (V, GF)
  • Basic Fruit Smoothie (V, GF)
  • Kiwi-Pineapple Smoothie (GF)
  • Mango-Banana Smoothie (GF)
  • Mango Matcha Smoothie (GF)
  • Mega-Greens Smoothie (GF)
  • Peach-Banana Smoothie (GF)
  • Pineapple Kale Smoothie (V, GF)
  • Strawberry Banana Smoothie
  • Superfruit Smoothie (V, GF)
  • Tropical ​Smoothie (V, GF)

Meals:
  • Adult Ramen (V, GF)
  • Asian Broccoli & Rice Bowl (V, GF)
  • Black Bean Soup (V, GF)
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Buddha Bowl (V, GF)
  • Garlic Soup (V, GF)
  • Japanese Onion Soup (V, GF)
  • Miso Soup (V, GF)
  • Mujaddara (V, GF)
  • Pasta Della California (V)
  • Quinoa Oatmeal (V)
  • Soy Chicken (GF)
 
Sides & Salads:
  • Asian Cabbage Salad (V, GF)
  • Asian Cole Slaw (V)
  • Caraway Brussels Sprouts (V, GF)
  • Chinese Peanut Salad (V, GF)
  • Irish Potatoes (Colcannon) - (GF)
  • Kale Salad with Sesame Dressing (V, GF)
  • Pesto Vegetables (V, GF)
  • Quinoa Salad (V, GF)
  • Smoked Almonds (V, GF)
  • Spinach & Strawberry Salad (V)

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