Anxiety is crippling a large portion of our population, some estimates put over 3 million Canadians struggling with some form of anxiety most days (over 1 in 10 people!)

From the Canadian Mental Health Association:

We all feel nervous or worried at times. This anxiety can be a helpful feeling when it motivates us or warns us of danger. An anxiety disorder, on the other hand, causes unexpected or unhelpful anxiety that seriously impacts our lives, including how we think, feel, and act.

The way we eat can directly impact how we feel. Providing calming fuel can put out the nervous system fire that promotes the Fight Or Flight response many of us are desperate to get away from.

FOODS TO INCREASE

Vitamin B6 rich foods like sunflower seeds, pistachios, fish, turkey and chicken, lean beef and pork, dried fruits, bananas, avocados and cooked spinach

Magnesium rich foods like dark leafy greens, almonds, sunflower seeds, Brazil nuts, cashews, pine nuts, flaxseed, and pecans. Fish and legumes such as soybeans, black beans, kidney beans, white beans, chickpeas, black-eyed peas, and lentils. Avocados, bananas and dark chocolate.

Folate rich foods like pulses (beans and lentils), spinach, broccoli, asparagus and leafy greens.

Ensure adequate protein intake at each meal to encourage neurotransmitter production

FOODS TO AVOID

  1. Food Additives (such as MSG) and food colourings
  2. Processed foods containing “enriched” flours (Synthetic folic acid can interfere with serotonin production in certain individuals). Products like bagged breads, soda crackers, cereal bars and cakes/cookies.
  3. Caffeine, especially from coffee
  4. Refined sugar
  5. Excessive glutamate-containing foods (such as Knox Gelatin/Jello, Bouillon, Carrageenan, Corn Syrup, anything “enriched”, Fermented soy protein (tempeh), Skim, 1% or 2% milk, reduced fat or no-fat yogurt, soy sauce, and whey protein isolate or concentrate

Chill-out salad:

Prep and Cook Time: 15 minutes

Ingredients:
1/2 cup minced onion
2 medium cloves garlic, pressed or finely chopped
2 cup black beans or 1 15 oz can (without BPA), drained and rinsed
1 cup frozen corn, thawed
8 cherry tomatoes, quartered
1/2 cup diced red bell pepper
2 TBS pumpkin seeds, coarsely chopped
1/4 cup chopped fresh cilantro
2 TBS extra virgin olive oil
3 TBS fresh lemon juice
salt and black pepper to taste
Directions:

Mince onions and press garlic and let sit for at least 5 minutes to bring out their health-promoting benefits.
Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile.