• holisticartichoke

Fight Anxiety

Did you know anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older? According to the Anxiety and Depression Association of America, anxiety disorders are highly treatable, yet only 37% of those suffering receive treatment.

There are several things you can do at home to manage anxiety. Let’s start with nutrition. Foods rich with magnesium have a calming effect. Load up on leafy greens, such as Swiss chard and spinach. Legumes, seeds, nuts and whole grains also have magnesium.

Last week I mentioned that foods with Omega 3 fatty acids help manage depression. Omega 3 fatty acids also manage anxiety. Add cold water fish, such as Wild Alaska salmon, sardines or anchovies to your meal plan a couple times per week. Make sure the fish is wild caught and not farm raised.

Antioxidant rich foods also ease anxiety symptoms. Think dark, colorful fruits and vegetables when choosing foods with antioxidants, such as berries, cherries, plums, beets, broccoli and kale. Walnuts, pecans and almonds are also beneficial, as is dark chocolate! Yes, that is correct … dark chocolate!

Next, do you have balance in your life? Do you enjoy a social life, time to de-stress, time to exercise and time to sleep? If you’re on-the-go all day, every day with no down time or self-care time, that will lead to even more anxiety. Schedule time to go the gym or go for a walk daily. Create a bedtime routine to calm your mind. I enjoy drinking hot herbal tea an hour before bed. It’s relaxing and helps my mind slow down. Meditation and deep breathing exercises are an excellent way to reduce anxiety.

Nutrition is my passion. I am sure you have heard the quote from Hippocrates, “Let food be thy medicine and medicine be thy food.” If it’s time for you to make nutritional changes in your life. Please email or text me @ 480-580-3404 to start making nutritional changes in your life

If you have severe or debilitating anxiety, please seek help from a professional who may recommend alternative treatments.


This delicious Salmon Salad is loaded with Omega 3 fatty acids. It’s great as is, or over a bed of lettuce.

  • 6 oz can Wild Caught Alaskan Sockeye Salmon

  • 2 Tbsp Dijon mustard

  • 1 celery stalk, minced

  • 1 green onion, diced

  • 2 rainbow carrots, diced

  • Black Pepper to taste

  • Chop celery, onion and carrots, mix with mustard, add salmon, toss gently.


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