Anxiety Relief Through Nutrition

by Dr. R.E. Freedman

Nutrition is a far greater part of the recovery process than one can imagine. Foods reflect your moods and when used correctly allow one complete control over how they feel. From the moment you arise in the morning until you go to sleep at night, there are food choices which will determine how you will feel.

Morning foods should provide energy and vigor rather than bog you down. Instead of fueling the fogginess they should crack through the haze and boost your concentration levels as you begin the day. Caffeine is not required to achieve this morning energy response. There are other natural food choices that help blast through the fog.

Here are a few suggestions to combat early morning feelings of anxiety and brain fog:

– Avoid all sweet and refined boxed cereals at all costs. Pancakes and waffles are also not recommended unless whole grain and accompanied by a protein.
– Get up, get dressed and get out…walking past the brain fog after a nutritional meal helps awaken mind and body.
– Watch your thoughts and stop scaring yourself with “what if” thinking.

The best choices for an energy provided breakfast is as follows:

Breakfast Suggestions

Eggs (prepared in any fashion you prefer), along with whole grain toast or turkey bacon, and warm decaffeinated beverage.
Oatmeal with low glycemic fruits (blueberries, cantaloupe, strawberries), and one egg or protein powder.
Natural peanut butter on whole grain bread with fresh berries or melon slices and decaffeinated warm beverage.

Never skip breakfast and always have this meal within 30 minutes of rising in the morning.

Lunch Suggestions

– Dense/Solid Protein such as chicken, meat or fish with a whole grain bread or salad side. (no sweet dressings).
– Salad with Protein (chicken, fish or meat).
– Soup with vegetables and protein (chicken, fish or meat)
– Grilled Cheese on whole grain flatbread with unsweetened beverage.

Dinner Suggestions

– Lean Protein (Chicken, Meat or Fish) along with Potato and Green or Yellow Vegetable, Salad.
– Whole Grain Pasta with Protein and Salad or Vegetable.
– Mediterranean Salad with Seafood and Lemon Dressing.
– Chili with Shredded Cheddar and Caesar Salad.

The above suggestions are a minor outline (which is more detailed in our program package), and can be used as a guideline for foods that will allow clarity and peace of mind. They fuel your energy without adding to feelings of anxiety.

Remember, never go more than 4 hours without a meal. Snacks are fine but you’ll find unnecessary if your meal satisfies you.

Suggestions for Snacks:

-Hummus with carrot or celery sticks.
-Natural Peanut Butter and Blueberries on whole grain toast.
-Hard Boiled eggs and Cheddar Cheese. –
-Whole Grain Cereal and Berries
-Fresh Fruit with Cheese or Nuts (nut butters)
-Yogurt and Fresh fruit.

* Anti-Insomnia Formula

After eating lean protein with every meal and snack during the day, choose a complex carbohydrate alone (without a protein) for a bedtime snack (about 45 minutes before sleep). No simple sugars such as sodas, cakes or candy. No Milk either as it is protein and will interfere with this anti-insomnia formula. Stick with one of the following instead:

– Whole grain toast and butter
– Dry whole grain cereal (Cheerios)
– Whole Grain Pretzels or Crackers
– Oatmeal (no milk)
– Rice Cake

You will find yourself relaxing after using this natural anti-insomnia formula and will achieve a restful and refreshing night’s sleep!

Remember that food is fuel and when the proper nutrition plan is followed it will allow one full control of how they wish to feel. You are always in charge when applying the correct choices and following the proper steps.

The above are only a few examples of how you can use foods to change the way you feel. The combination of this nutrition plan and the proper behavioral modifications will change your life. They will help you maintain balanced blood sugar levels and naturally boosted Serotonin (the feel good chemical) in the brain.

The foods you often crave are often the exact foods that fuel this condition. Choose foods that are low in sugar and do not metabolize into sugar, such as refined white flours, pastas and simple sugars. If you must have a sweet, do it directly after your meal. The goal is to maintain stable blood sugar levels and balanced Serotonin in the brain. By following this food plan you will feel happier, more secure and less reactive to outside stimuli.

This is a very specific nutrition plan and must be strictly adhered to in order to achieve results, but well worth the effort. The Behavioral Modification steps are also to be followed precisely to achieve complete success, as outlined in our Anxiety Recovery Package.

This is the combination and path to full and permanent recovery from the Anxiety Condition. The results will give you back your life as you achieve a complete and true sense of calm and well being.

For further information, please call our office: 215-635-4700, 10:00 am – 10:00 pm (est) or visit our website at

Dr. R. E. Freedman
Anxiety Busters, Inc.
Office Phone: 215-635-4700
Office Hours: 10:00 AM – 10:00 PM (EST)
Complimentary Phone Evaluation

I always wondered why somebody doesn’t do something about that. Then I realized I was somebody.

– Lily Tomlin

Life can be difficult within your own personal problems combined with world catastrophes. Between family, friends, work and the fear of war, plagues, terrorism and the like, one has a pretty full plate when it comes to worry and fear.

There are many things in life we have full control over and this is where we begin. Problem solving can instantly work when applied to workable situations. Beyond that we may often feel helpless but there are things one can do to release these fears and let go of the feeling of victimization.

As the Lily Tomlin quote says, “I always wondered why somebody doesn’t do something about that. then I realized I was somebody.” You are that somebody as long as you have a voice. This is your opportunity to find your voice and use it to stand up for the things you believe in. You are that somebody who, with your voice, has the chance to change things. Give up feeling victimized and speak out for yourself and for others who feel the same way. Trust that you know what is right and become the individual who is heard, in favor of change for the better.

You will marvel at how good you begin to feel as the fear and worry is replaced by action and strength. Using your voice will enable you to break out of the waiting room and into the game of life. Expressing oneself feels wonderful, especially if you are stating the truth, facts and your firm beliefs. It’s freeing and will turn fears into power.

If you find yourself obsessing or fearfully worrying about the things that frighten you and you want to find your voice but don’t know where to begin, try the following to calm your mind and body:

(1) Get Physical: It’s not so easy to worry and think fearfully over something when you’ve been running for 30 minutes.

(2) Get Busy: Find an interest that means something to you and lose yourself in it. Time flies when we are fully engaged in a project or interest.

(3) Volunteer: Make sure it’s a cause you genuinely care about and can throw yourself into it full force.

(4) Leave your fear behind when you decide to speak your mind and express yourself fully to friends and family.

(5) Journal: Write down your thoughts, feelings and opinions every day. Sort out your feelings, fears and worries on paper. When you are through, think of solutions and write them down.

Become a problem solver and your voice will grow stronger. When you know what is frightening you and you have a belief system that you know could alleviate the problems, voice your beliefs.

Practice leaving fear behind. Use your voice frequently and know that the more you use it the easier it becomes. Stand up for your beliefs and your fears will diminish.

(8) Meditate by slowing down, breathing and locating tension in the body. Breathe in slowly and deeply, hold a few moments and with your exhalation release all the burdens you have been carrying on your shoulders all day. Feel the relief as your body loosens and the heaviness melts away.

By using your voice you will gain confidence and self respect. You will make a difference. Every voice counts and adds up in the end.

Never be victimized by fear when your one path out is through voicing your opinions, views and beliefs.

Don’t fear debating your beliefs either. Toughen up and don’t back down. Your opinions are worthwhile and should not be overlooked.

On your path to finding your voice you will also find the stronger side of yourself. You might be very pleasantly surprised to find a strong sense of well being and peace replaces your fears and worries, once you begin participating in the game of life again by learning to find and use your voice.

Remember, the someone who has the ability to do something, is you. It always has been. Now’s the time to find your voice and use it. You’ll find out that doing something can alleviate your worries and actually result in positive change. It only takes one voice, let it be yours.

Dr. R. E. Freedman
Anxiety Busters, Inc.
Office Phone: 215-635-4700
Office Hours: 10:00 AM – 10:00 PM (EST)

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