Healthy Mind

Anti-Anxiety Herby Salmon + Avocado Recipes

July 21, 2015

IMG_4250

Anxiety (aNGˈzīədē/) (n): an apprehension of the future, especially about an upcoming challenging task. Perfectly acceptable EXCEPT when the reaction is significiantly blown out of proportion.

I’ve always been a bit of an anxious person. Every time I think I’ve got a handle on my nerves, something happens that sets them off again. And it isn’t always the result of something drastic. Sometimes, it’s simply the to-do list in my brain firing off all of the things I haven’t done yet, and all of the dreams I have yet to accomplish.

My good friend and fellow over-achiever approached me the other day to tell me that her anxiety, unknowingly, had gotten so out of hand that it manifested in a physical reaction. She went to the doctor and was given, to my surprise, strict instruction to alter her diet temporarily to help her symptoms subside.

I love that this advice came from a traditional physician. I wish it were the solution more often instead of prescription drugs.

As much as I rely on food and nutrition to help me in every other area of my life, I had honestly never thought to use food to ease my stress and anxiety (wine doesn’t count). It makes perfect sense, however, that food can affect our mood. Everything you ingest has an affect on your body chemistry –whether negative or positive. So I did a little digging to see what foods could hit the calm-my-nerves-button. And this is what I found. I think you'll like what you see:

GREEN LEAFY VEGETABLES

What it’s got: Folate
What it does: Helps your body produce serotonin (the-feel good hormone) and dopamine (chemical critical to coordination, memory function, and your mood).

GreenLeafyVegetables_HealthyStacey

ORGANIC TURKEY BREAST

What it’s got: Tryptophan
What it does: It’s the Amino acid that your body converts into serotonin (the-feel good hormone).

FERMENTED FOODS

What it’s got: Probiotics
What it does: I've talked about the benefits of Fermented Foods plenty of times before. But here is yet another reason. The probiotics in fermented food nourishes your gut flora to support a positive mood.

SALMON/SARDINES/ANCHOVIES

What they got: The animal-based omega-3 fats EPA and DHA
What it does: This one is a little more complicated, but, in my opinion, one of the most important. So I'm going to attempt to explain it with the help of Dr. Barry Sears

The brain is incredibly sensitive to inflammation. And when it is inflamed, it causes a breakdown in signaling between cells (which affects mood and anxiety). This cellular inflammation is caused by an increase in Omega-6 fatty acids (which is abundant in processed foods). In fact, many of the drugs that people with anxiety are put on are anti-inflammatory drugs for this very reason (aspirin, non-steroid anti-inflammatories, COX-2 inhibitions and corticosteroids). These drugs, however, cannot cross the blood-brain barrier. SO when it's inflamed, the brain's only protection is Omega-3. Unfortunately, most people aren't getting nearly enough of this in their diet (wild caught fish is expensive!). Studies have shown that high levels of Omega-3 can reduce anxiety (2). Which means, the more Omega-3 we get in our diet, the more seamlessly our brain can function, and the more we can relax. Salmon, sardines and anchovies have them in spades.  

BLUEBERRIES

What it’s got: Anthocyanins – the pigments that give berries like blueberries and blackberries their deep color
What it does: These antioxidants aid your brain in the production of dopamine (chemical critical to coordination, memory function, and your mood).

DARK CHOCOLATE

What it’s got: Flavonols, a subclass of flavonoids, which are natural chemicals found in plants, fruits and vegetables.
What it does: Reduces cortisol – the stress hormone that causes anxiety symptoms. It also contains other chemicals that prolong the "feel-good" aspects of anandamide. One study in the Journal of Psychopharmacology also revealed that drinking an antioxidant-rich chocolate drink equal to about 1.5 ounces of dark chocolate daily felt calmer than those who did not.

KEY thing to remember here is that NOT ALL DARK CHOCOLATE IS THE SAME. The total antioxidant content of chocolate products are directly associated with the amount of raw cocoa it contains. So if you're going to eat it for the health benefits, the darker, the better. The Endangered Species Dark Chocolate with 88% Cacao is my absolute favorite. It is so smooth and indulgent with its high cacao content, but with a very small amount of sugar (5 grams/serving). 

Fun fact: Anandamide is a derivative of the Sanskrit word “Bliss”

DarkChocolate_HealthyStacey

WATER (genius, I know)

What it's got: Hydration
What it does: Dehydration affects as many as 25% of those with persistent stress or more. Dehydration is also known to cause more anxiety.

AVOCADO

What it's got: Monosaturated fats
What it does: Regulates blood sugar levels. This combination of satiety and blood-sugar regulation can help keep your mood steady and even in times of stress.


Great. So what to do you do now? I guess you make a big green leafy salad with turkey, sardines, saurkraut, avocado and blueberries, wash it down with a BIG glass of water, and finish the meal with a nice piece of 88% cacao dark chocolate. Easy peasy. You'll be one relaxed, even-keeled cat. OR you can start small with a couple awesome go-to recipes of mine…

AVOCADO MASH RECIPE

Avocado_HealthyStacey

I was so glad to see avocados on this list, as they are one of my all-time favorites. And with their decadent texture and comforting qualities, I’m not surprised. I very rarely go a day without one – whether in my morning smoothie or chopped up in my afternoon salad. But this recipe is perfect for fast and immediate comfort and satisfaction.

INGREDIENTS:

  • 1 Avocado
  • 1/2 teaspoon garlic powder
  • 1 teaspoon lemon juice (fresh squeezed or bottled)
  • 1 teaspoon nutritional yeast (if you’re dairy-free) OR 1 teaspoon shredded parmesan
  • Sprinkle of cayenne pepper

DIRECTIONS:

  1. Mash up together in a bowl with a fork (really get in there and smash it up to get out all that anxiety)
  2. If you choose…put it back in the avocado shell for smile-inducing presentation
  3. Eat with a spoon!

 

HERBY SALMON RECIPE

Omega-3 in Salmon

INGREDIENTS

  • 3 oz. Grass-fed butter, ghee or coconut oil
  • 1 t. Course Himalayan salt
  • Zest of 1 Lemon
  • 2 T. fresh herbs of choice (I used rosemary and thyme from my balcony garden)
  • 1 Garlic clove, minced
  • Dash of White Pepper
  • 4 Salmon Fillets, about 4-5 oz. each

DIRECTIONS

  1. Preheat the oven to broil (or grill it if you've got one!)
  2. Chop up your herbs and your garlic.
  3. Toss them in a bowl, along with salt and white pepper and melt together for approximately 30 seconds. Stir until combined.
  4. Place the salmon fillets on a broiling pan lined with aluminum foil that has been oiled so it doesn't stick.
  5. Coat the salmon with half of the lemon herb butter, evenly spreading it over the tops of each fillet.
  6. Place pan on about 6 inches away from the heat source. Timing here is key and very delicate. Becasue you're broiling, it's going to go fast. Let it go for about 3 minutes. Take it out. Turn over each filet. Brush eash side with the remaining herby mix. And put it back in for another 3 minutes. I'm 99% sure you won't need more than that. It should be nice and flaky.

References:

1. Kessler RC, Chiu WT, Demler O, Merikangas KR, and Walters EE. "Prevalence, severity, and comorbidity of 12-month DSM-IV disorders in the National Comorbidity Survey Replication". Arch Gen Psychiatry 62:617-627 (2005)

2. Buydens-Branchey L, Branchey M, and Hibbeln JR. "Associations between increases in plasma n-3 polyunsaturated fatty acids following supplementation and decreases in anger and anxiety in substance abusers." Prog Neuropsychopharmacol Biol Psychiatry 32:568-575 (2008)

Like what you read today? Think somebody else could benefit from a few anxiety-reducing foods? See those cute little gray shapes underneath this post? They're for sharing! Click one to post to Facebook, Pinterest, Twitter, or comment right here on the blog. I would love to hear from you.

Much Love,
Stacey

You Might Also Like

91 Comments

  • Reply Stella Clarke July 21, 2015 at 4:29 pm

    Love the Avocado in its own bowl, idea.  However, you forgot the lime and cilantro.  Along with the garlic, that is what makes Avocado so delish!!!

    • Reply Stacey Clarke July 22, 2015 at 9:21 pm

      That’s the beauty of the avocado mash. You can add anything you want to suit it to your tastes 🙂 I should have said that in the post.

  • Reply Ulvyss August 3, 2021 at 11:29 am

    lowest price cialis 5mg – generic cialis dosage tadalafil 20mg

  • Reply Crjjjk August 4, 2021 at 8:00 pm

    can i buy viagra – buy viagra online canada pharmacy sildenafil coupon 50 mg

  • Reply Tagbnc August 6, 2021 at 10:25 am

    order cialis from india – tadalafil brand name online cialis from canada

  • Reply Qnqzax August 8, 2021 at 4:11 am

    buy stromectol 3mg – ivermectin australia ivermectin cream

  • Reply Fqyrbw August 9, 2021 at 3:31 pm

    chumba casino – online casino real money usa real online casino

  • Reply Pkjomj August 11, 2021 at 5:18 am

    gas station ed pills – the best ed pills erection pills

  • Reply Yyysgo August 12, 2021 at 12:28 pm

    generic prednisone without prescription – prednisone 10mg for sale prednisone 20mg pills

  • Reply Efdigl August 14, 2021 at 2:27 am

    viagra 200 – buy viagra paypal online buy viagra online no preion

  • Reply Clwdgz August 15, 2021 at 5:50 pm

    cost of prescription cialis – Cialis prescriptions brand cialis online usa

  • Reply Rigvzf August 17, 2021 at 6:53 am

    ivermectin pill cost – price of ivermectin ivermectin medication

  • Reply Onrqup August 19, 2021 at 4:26 am

    erectile dysfunction remedies – canadian drug erectile dysfunction pump

  • Reply Inrafb August 21, 2021 at 9:48 pm

    ventolin nebules – ventolin price canada ventolin 100 mcg

  • Reply Dkfgvd August 23, 2021 at 7:25 am

    buy cytotec – cytotec tablet 200mg cytotec 200mcg tab

  • Reply Ffrgiv August 24, 2021 at 7:28 pm

    doxycycline cost in mexico – doxycycline online india doxycycline capsule price

  • Reply Uxuvbp August 26, 2021 at 4:22 am

    cost of neurontin 800 mg – neurontin 100mg cost levothyroxine 112 mcg prices

  • Reply adusaft August 27, 2021 at 1:16 am

    https://buysildenshop.com/ – Viagra

  • Reply enhashy August 27, 2021 at 1:08 pm

    buy generic propecia uk

  • Reply Hbfgdk August 27, 2021 at 5:30 pm

    viagra uk – sildenafil discount

  • Reply Stromectol August 28, 2021 at 9:39 am

    Amoxicillin In Cats

  • Reply adusaft August 28, 2021 at 12:34 pm

    https://buysildenshop.com/ – levitracialis comparison levitra viagra

  • Reply Fwbfqy August 29, 2021 at 3:47 am

    cialis discount coupon – cialis india online

  • Reply Scoociolo August 29, 2021 at 9:12 am

    http://buystromectolon.com/ – Stromectol

  • Reply Ligomma August 29, 2021 at 4:47 pm

    can i buy cialis online

  • Reply enhashy August 29, 2021 at 5:03 pm

    Propecia

  • Reply Enmwyp August 30, 2021 at 6:41 am

    canada vardenafil online pharmacy – generic vardenafil images cedric vardenafil generic

  • Reply Stromectol August 30, 2021 at 6:08 pm

    Acheter Cialis En Ligne France

  • Reply Ruidway August 30, 2021 at 9:39 pm

    viagra and cancer

  • Reply Propecia August 31, 2021 at 5:14 am

    comprar cialis en la red

  • Reply buy viagra low cost August 31, 2021 at 7:52 am

    cialis es malo

  • Reply Ligomma August 31, 2021 at 10:36 am

    Cialis

  • Reply cialis generic August 31, 2021 at 6:21 pm

    Propecia Pagina Oficial

  • Reply Zjmcdt August 31, 2021 at 8:47 pm

    how much does ivermectin cost – ivermectin us

  • Reply Viagra August 31, 2021 at 10:29 pm

    Cgv Online Pharmacy

  • Reply Ruidway September 1, 2021 at 8:13 am

    viagra ireland boots

  • Reply enhashy September 1, 2021 at 9:18 am

    propecia hair loss

  • Reply Vcllqn September 1, 2021 at 10:47 pm

    by prednisone w not prescription – 50mg prednisone tablets prednisone generic

  • Reply Sdervo September 3, 2021 at 3:02 am

    buy accutane usa – accutane drug best price generic accutane

  • Reply Xaowak September 4, 2021 at 9:09 am

    amoxil – amoxicillin for sale in usa without px buy amoxil online

  • Reply Boufake September 5, 2021 at 6:30 pm

    https://buypropeciaon.com/ – propecia walmart

  • Reply Bhmabw September 5, 2021 at 9:27 pm

    medrol price in india – lyrica 600 mg lyrica 500

  • Reply vorularot September 6, 2021 at 1:56 am

    ivermectin for humans

  • Reply Scoociolo September 6, 2021 at 3:35 am

    http://buystromectolon.com/ – ivermectin 3 mg tablet price

  • Reply buying cheap cialis online September 6, 2021 at 1:15 pm

    Kamagra Internet

  • Reply Propecia September 6, 2021 at 8:14 pm

    Propecia Reviews

  • Reply hyslerm September 6, 2021 at 10:31 pm

    http://buytadalafshop.com/ – Cialis

  • Reply Boufake September 6, 2021 at 10:57 pm

    https://buypropeciaon.com/ – propecia uk

  • Reply Bcrawc September 7, 2021 at 1:45 am

    dissertation writers online – site website to write essays

  • Reply cheap viagra fast September 7, 2021 at 4:13 am

    Icd E

  • Reply hyslerm September 7, 2021 at 9:51 pm

    https://buytadalafshop.com/ – cialis 20mg for sale

  • Reply Adlifa September 8, 2021 at 7:42 am

    viagra pills in india – Brand viagra over the net where can you buy viagra

  • Reply Ruidway September 8, 2021 at 8:32 am

    Viagra

  • Reply medication ivermectin 3mg September 8, 2021 at 12:58 pm

    Cialis 20mg Kosten

  • Reply online finasteride prescription September 8, 2021 at 7:28 pm

    llevar viagra de viaje

  • Reply hyslerm September 9, 2021 at 5:39 am

    https://buytadalafshop.com/ – Cialis

  • Reply Rgobhs September 9, 2021 at 4:33 pm

    canadian pharmacy generic tadalafil – Buy now cialis cheap cialis india

  • Reply Boufake September 10, 2021 at 10:53 am

    https://buypropeciaon.com/ – can women take propecia

  • Reply Cialis September 11, 2021 at 7:54 pm

    Sildenafil Citrate In Natural Form

  • Reply Yjetve September 12, 2021 at 3:50 am

    ivermectin for covid – ivermectine online ivermectin 2

  • Reply vorularot September 13, 2021 at 3:41 am

    Stromectol

  • Reply Faxkmi September 13, 2021 at 5:28 am

    online prednisone – prescription prednisone cost prednisone pill 10 mg

  • Reply vorularot September 13, 2021 at 8:35 am

    how to buy stromectol

  • Reply Oiuofe September 14, 2021 at 9:03 am

    furosemide 12.5 mg without prescription – furosemide tab 40mg furosemide purchase

  • Reply Anymnsync September 14, 2021 at 5:08 pm

    zithromax 250 mg price

  • Reply Aidette September 15, 2021 at 1:07 am

    https://buylasixshop.com/ – no script lasix

  • Reply compilation September 15, 2021 at 2:41 am

    I really liked your blog article.Really looking forward to read more. Fantastic.

  • Reply Ezrhip September 15, 2021 at 3:18 pm

    buy Albuterol – topventoli ventolin nebules

  • Reply Priligy September 15, 2021 at 3:44 pm

    Cialis Kaufen Polen

  • Reply Unadbamma September 16, 2021 at 3:41 pm

    Plaquenil

  • Reply Anymnsync September 16, 2021 at 4:14 pm

    buy isotretinoin acnetrex

  • Reply Hxaban September 16, 2021 at 8:41 pm

    buy cytotec online uk – how to get cytotec online cytotec tab

  • Reply Slaltylip September 16, 2021 at 8:57 pm

    https://buypriligyhop.com/ – priligy 30mg tablets

  • Reply Aidette September 17, 2021 at 1:48 am

    https://buylasixshop.com/ – furosemide package insert

  • Reply living room design September 17, 2021 at 6:11 am

    Muchos Gracias for your blog article. Keep writing.

  • Reply Zithromax September 17, 2021 at 10:10 pm

    36 hour cialis gooding

  • Reply Priligy September 18, 2021 at 12:19 am

    Auragenerics

  • Reply Unadbamma September 18, 2021 at 2:09 am

    hydroxychloroquine plaquenil

  • Reply Iwdfnd September 18, 2021 at 5:04 am

    doxycycline south africa – doxycycline 200 prednisolone prednisone

  • Reply download song September 18, 2021 at 5:44 am

    Fantastic article.Thanks Again.

  • Reply Superslot September 18, 2021 at 8:36 am

    I cannot thank you enough for the blog post.Thanks Again.

  • Reply Plaquenil September 18, 2021 at 10:13 am

    Buy Nizagara

  • Reply male masturbators September 18, 2021 at 11:02 am

    I really enjoy the blog article.Really thank you! Great.

  • Reply Anymnsync September 18, 2021 at 6:00 pm

    Zithromax

  • Reply vibrating dildo September 19, 2021 at 6:39 am

    Im grateful for the blog article.Thanks Again. Keep writing.

  • Reply rabbit vibrator September 19, 2021 at 9:12 am

    Wow, great blog.Really thank you! Much obliged.

  • Reply Unpsyr September 19, 2021 at 12:55 pm

    ivermectin 6mg – ivermectin price comparison ivermectin pills canada

  • Reply clitoral vibrator September 19, 2021 at 1:00 pm

    I think this is a real great article post.Much thanks again. Much obliged.

  • Reply male masturbator September 19, 2021 at 5:47 pm

    Really informative post.Thanks Again.

  • Reply prize bond guess paper vip original 2016 September 19, 2021 at 8:10 pm

    Im grateful for the post.Really looking forward to read more. Cool.

  • Reply Infurce September 19, 2021 at 10:13 pm

    https://buyzithromaxinf.com/ – canada pharmacy for methotrexate

  • Leave a Reply