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How To Deal With Social Anxiety Without Medication-Nutrition

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Anxiety And Nutrition

Nutrition is the key to improving your health, it does not matter if you experience anxiety or not. Even if you think you are pretty healthy, adding more nutrition into your diet will only improve your health status. Adding nutrition will improve your mental endurance, improve your brain functions and you will find your able to handle stress much more efficiently. More nutrition may improve the two major problems most people experience, these are a higher quality of sleep and an increase in your physical energy. Nutrition will most often improve everyone’s life, have you ever heard of someone having a nutritional overload. Anxiety is a chemical imbalance in your brain chemistry, this imbalance can be corrected by improving your diet. Again I have to add processed foods are energy drainers and the cause of many of our brain malfunctions. Processed foods are needed in our diets, but today the majority of people are consuming way too many which is causing our society many health concerns.


Anxiety And Protein

I have experienced increasing my protein in my diet has given me many benefits, protein is extremely important for our muscles to remain strong and healthy. Protein does have more of an impact on our brain functioning then many people realize, it is a fact when our physical energy becomes low also our brain functioning does not work as well. When you are busy during your day and you do not take the time to eat healthy regularly, you will experience mental fatigue and slow brain functioning. When you add a healthy protein snack you will experience an improvement in your brain fatigue and brain functioning, on the other hand if you add a unhealthy snack such as processed grains you will not experience nearly the improvement in your symptoms. The majority of people who add a processed grain snack will often become more fatigued and thinking will become even more difficult for them, I have experienced myself it is so much easier to find these unhealthy processed snacks when out and about during my day. It is much more challenging and difficult to eat healthy during our average day, you must plan ahead and even pack your healthy snacks so you have them when you need them during your day.


Low Fat And High Protein Snacks

I highly recommend you focus on low fat and high protein snacks, these will give you the energy you need and the nutrition you need to be your best all through your day. These snacks will provide you with the nutrition without causing you to gain weight, sadly most of the convenient snacks available today cause us to gain weight plus do not provide nearly enough nutrition. Some of these snacks are:

  • Tree Nuts
  • Dark Chocolate
  • Protein Powder
  • Protein Bars
  • Nut Butter(s)
  • Low Fat Cheese Sticks
  • Low Fat Yogurt
  • Low Fat Cottage Cheese
  • Smoothies


Smoothies And Anxiety

Smoothies with a low fat high protein snack is the most beneficial snack to provide you with quick nutritional energy, smoothies provide you with so many nutrients it is my favorite beverage with my snacks. Some of the most nutritional ingredients you can add to your smoothies are:

  • Berries (#1 Brain Food)
  • Tree Nuts
  • Nut Butter
  • Seeds (Chia / Hemp )
  • Fruit
  • Avocado’s
  • Dark Chocolate ( 70%)
  • Protein Powder
  • Greens ( Spinach / Kale )
  • Dates
  • Coconut
  • Coconut Butter
  • Yogurt
  • Fruit Juice
  • Almond Milk


Smoothies with a variety of these ingredients provide you with:

  • Iron
  • Protein
  • Antioxidants
  • Fiber
  • Vitamin A
  • Magnesium


Super Smoothie Recipe

  • Spinach or Kale ( Handful)
  • 1 Banana
  • 1 Cup Blueberries
  • 2 Tablespoons Chia or Hemp Seeds
  • 2 Cups Almond or Coconut Milk
  • 2 Tablespoons Coconut Butter
  • 1 or 2 Tablespoons (Dates-Tree Nuts)
  • 1-2 Tablespoon Nut or Seed Butter
  • 1-2 Tablespoon Protein Powder
  • Frozen ( Ice-Fruit-Juice)


Blending Sequence:

  • Liquids
  • Frozen
  • Fruit
  • Vegetables
  • Yogurt
  • Nut Butter
  • Protein Powder
  • Seeds

Final Thought

I hope this article gives you some new ideas on how to add more nutrition into your diet, as for the recipe you can add and subtract or even substitute ingredients to suit your own taste. This smoothie recipe is a low fat high protein beverage full of nutrients, you can even add chunks of protein bars if this is something you desire. I recommend you purchase high protein bars with low sugar, remember not all protein bars are created equal and many on the market are not as high in nutrition and low on sugar and sodium then you might realize. Many protein bar companies know many people just assume all protein bars are healthy for you, but many are loaded with sugar and sodium which will increase your weight if consumed regularly.



  • ChazzBrown says:

    I’m currently on a low carb diet and I certainly agree about the benefit or program. What is your opinion of a focus on calory counting?

    Personally, I think people are accepting a lot of food items with poor nutritional value because they only look at the calory count.

    The Super Smoothie looks delicious! How many servings does this menu make?

    • admin says:

      Thank You Chazz

      To be honest with you Chazz I do not believe in calorie counting, I believe in consuming a healthy low sodium and low sugar diet with mainly natural produce and lean protein with high protein snacks. I never worry about calories, I eat until I am satisfied and full on my diet with very little problems with maintaining my weight. If your counting calories you will stress yourself out, why put yourself through any more stress then you have too over your diet.

      The smoothie recipe makes two good size servings, about 8 oz servings but I usually double the recipe and make enough for my entire day.


  • Maggie says:

    Hi Chazz, what are your thoughts on the new movement of consuming healthy fats to improve brain function, concentration, and decreasing anxiety?
    I really liked how you gave a blending sequence, to be honest I am guilty of throwing everything in at once, I will have to give your sequence a try next time and see if I can taste a difference.

    • Jeff says:

      Thank You Maggie

      Happy you enjoyed the recipe and me sharing the sequence, I have learned from much experimentation
      this sequence works best. I use to throw all the ingredient in my blender at the same time, its very
      difficult to get a good smoothie this way plus its very hard on your blender.

      Healthy fats are very important for your nutrition levels to be high, I prefer healthy fats such as
      olive oil and flax seed oil but whatever you desire is a good addition to your diet. People often
      are afraid of fats due to the fear of gaining weight, if you have them in moderation they are a
      big asset to your diet.


  • Ray says:

    Hi Jeff, thanks for the great advice about anxiety and nutrition. I agree about the protein, physical energy and anxiety / brain functioning. As a vegetarian, it is quite hard for me to keep taking fair amount of protein everyday. But if I don’t take enough and don’t exercise, I get physically weak and my motivation level goes down. So thanks about the list of healthy snacks as well.

    And also the Super Smoothie Recipe sounds very good, I’ll certainly try that.

    • admin says:

      Thank You Ray

      I appreciate your reading my article very much, happy you are interested in trying the smoothie recipe I posted as well. I also use to not eat meat protein, after being diagnosed with Celia disease and had to limit my grains even the gluten-free grain I can not eat all that often I had to start increasing my protein. I eat grass fed meats which are much easier to digest then grain fed, also much healthier for you less fat and really does taste much better.

      Are you a vegetarian because you do not wish to eat animal products of any kind such as a vegan, I respect all vegans I rarely ate animals products in the past but I do now in moderation only because my food choices are very limited now.

      Keep eating health and stay active,


  • Brian says:

    Hey, thanks for a great post, especially the point that snacking on grain products fatigues! I try to snack on dry roasted almonds – is that good?

    I have heard people recommend a supplement called SamE for anxiety. Do you have any thoughts or opinions on this?


    • Brian says:

      Oh… I forgot to mention – I am off right now to try out your recipe!

      • Jeff says:

        Thank You Brian
        I appreciate you returning so soon, I am sure you will enjoy the recipe
        maybe I will share more in the future if enough people request them.


    • Jeff says:

      Thank You Brian
      I am happy you enjoyed my article, dry roasted almonds are one of my favorite snacks.
      Almonds are very healthy for you, good high protein source, one of the best nuts you
      can eat plus they are great for weight loss or management since they are very filling


  • Peter says:

    I enjoyed your article. I wasn’t aware of the link between poor nutrition and anxiety. In my line of work, I have to deal with people of all ages. I am a driving assessor and I am surprised at the levels of anxiety that teenagers experience. In some cases, they can barely manage and their mind turns to mush and any chance they had of driving a car goes out the window. Parents are often at a loss at what to do. This type of information is something we all should consider but in particular,would certainly be helpful to them.

    • Jeff says:

      Thank You Peter
      People often think they are eating healthy when really they are not, processed foods in over abundance
      can cause so many problems with your being low on nutrition. Feel free to share my website with any
      parents wishing to learn more about adding nutrition to their children’s diet.


  • Jessie says:

    I really enjoyed reading this article because I have had anxiety and depression before and have been looking for healthy and natural ways to change that and boost my energy. You provided a really good list here of all the foods but I’m not really a nut person. Do you have more recommendations on vegetables? I do smoothies sometimes but it’s a little time consuming to me.

    • admin says:

      Thank You Jessie

      I am happy to hear from you today, most vegetables are pretty safe for you to consume. I suggest you check my post on my elimination diet to find your trigger foods. I can understand you are not into nuts, that is not a problem there are other protein foods available. You can purchase smoothie’s pre-made in most freezer sections in your store which are time savers if this would work for you. Avocado’s are one of the super foods if you like them, you can use them on a sandwich like a spread. If you are okay with dairy products they are also very good protein sources, you really should try to add some greens such as broccoli and the cabbage family if your into that type of food.


  • Ben says:

    Yes you cant beat high protein bars with low sugar to optimise nutrition in my opinion. This is a very interesting article as it addresses something that effects so many people – anxiety. You give yourself every chance of combating anxiety and many other ailments both in the mind and body if you start with nutrition. Some of those smoothies sound ultra good. I might have to purchase a few of those ingredients tonight!

    • admin says:

      Thank You Ben

      I appreciate you reading my article and leaving your comment, the comments from all my readers keep me motivated to write more articles on anxiety.

      I did not realize just how severe anxiety has taken over many people’s lives all over the world until I started writing about anxiety on my website.

      I hope you enjoy the smoothie recipe, it is so good for you and tastes great as well.


  • Sarah says:

    My husband was diagnosed with general anxiety and social anxiety disorder last year and he functions really on his medication and supplements. He sure does eat a lot of carbs and I’ve tried to get him to have more lean protein and vegetables. But doesn’t exercise offer a big difference in coping as well, the hormones and endorphins you get from exercising?

    • admin says:

      Thank You Sarah

      I am sorry to hear you and your husband both struggle with anxiety, your husband should try to eat grains in moderation and add more high protein low sugar and sodium snacks. My next post on anxiety just happens to be the next step exercise.

      Check my healthy snack shop

      Take Care


  • Kyle says:

    I definitely agree with what you are saying here a lot of people do not factor in their nutrition when they have these sorts of problems, considering the number of chemicals in today’s processed foods there’s no telling what it is doing to our brains and bodies.
    I think once everyone begins to go back to eating healthy foods from the ground and not the box we will begin to see people to be a lot more happy and enjoying their lives without complications 🙂

    • admin says:

      Thank You Kyle

      I am doing my best to get the message to people to cut down on the processed foods and increase health food which will improve your nutrition levels naturally.


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