03Oct
practice self compassion

10 ways to practice self-compassion

Random image
Order your copy here!

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

Ylang ylang essential oils

practice self compassion

practice self compassion

10 ways to practice self-compassion to help ease stress and anxiety

Self-compassion plays a crucial role in managing anxiety and panic attacks by encouraging kindness and understanding toward oneself during difficult moments. Instead of self-criticism or harsh judgment, practising self-compassion allows us to acknowledge our feelings without shame and respond to our distress with compassion and care. This gentle approach helps reduce the intensity of anxious thoughts and encourages emotional resilience, making it easier to cope with the discomfort of anxiety and panic attacks.

For a deeper understanding of the role of compassion in anxiety, you can explore my book, For the Brave.

1. Acknowledge Your Feelings Without Judgment

Practice: Instead of pushing away or criticising yourself for feeling anxious or stressed, acknowledge your emotions. Say to yourself, "It's okay to feel this way right now," and give yourself permission to experience the feeling.

2. Use Positive Self-Talk

Practice: Replace harsh inner dialogue with gentle, supportive phrases. For example, when you make a mistake, tell yourself, "I am human, and it’s okay to make mistakes. I’m learning and growing."

3. Engage in Mindful Breathing

Practice: Take a few moments to sit still and focus on your breathing. As you inhale and exhale, remind yourself that each breath is an act of self-care, helping you stay calm and present.

4. Write Yourself a Compassionate Letter

Practice: Write a letter to yourself as if you were writing to a dear friend who is struggling. Offer words of understanding, encouragement, and kindness.

5. Practice Self-Soothing Touch

Practice: Place a hand on your chest or give yourself a gentle hug when feeling stressed or anxious. This small act of physical comfort can activate your body’s relaxation response.

6. Set Realistic Expectations

Practice: Be kind to yourself by setting achievable goals and expectations. Understand that it's okay not to be perfect or overly productive every day.

7. Take Breaks and Rest

Practice: Allow yourself time to rest without guilt. Taking short breaks to recharge is an act of self-compassion, helping prevent burnout and easing stress.

8. Practice Gratitude for Yourself

Practice: Each day, write down a few things you appreciate about yourself, such as your resilience or the small steps you’ve taken to manage anxiety. Focus on your strengths, not just your challenges.

9. Practice Forgiving Yourself

Practice: Let go of guilt or frustration over past mistakes. Remind yourself that you are constantly learning and evolving. Forgive yourself for not being perfect.

10. Engage in Activities You Enjoy

Practice: Prioritise activities that bring you joy, whether it’s reading, walking in nature, or cooking. Engaging in these activities is a way of showing kindness and care for yourself.

These practices encourage you to treat yourself with the same compassion you would offer a close friend, helping to lower stress and promote a sense of emotional well-being.

For more ways to beat stress and ease anxiety

03Oct
10 essential oils known to help with anxiety

10 essential oils to help with anxiety

Random image
Order your copy here!

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

10 essential oils known to help with anxiety

10 essential oils known to help with anxiety

10 essential oils known to help with anxiety

For a deeper understanding of essential oils, aromatherapy, and a more detailed list of oils and their benefits, you can explore my book, For the Brave.

1. Lavender

  • Benefits: Known for its calming properties, lavender oil can help reduce feelings of anxiety and stress, promoting relaxation and better sleep.

2. Bergamot

  • Benefits: This citrus oil is uplifting and soothing. It's often used to ease anxious thoughts and boost mood, helping with emotional balance.

3. Chamomile

  • Benefits: Chamomile oil has calming and sedative effects, often used to reduce anxiety, restlessness, and insomnia.

4. Ylang Ylang

  • Benefits: Ylang ylang oil has a calming effect on the mind and can help lower stress hormones, making it useful for reducing anxiety.

5. Frankincense

  • Benefits: Known for its grounding properties, frankincense oil helps promote relaxation and can ease feelings of overwhelm and anxiousness.

6. Clary Sage

  • Benefits: Clary sage has mood-boosting properties and is known to reduce stress and anxiety by lowering cortisol levels.

7. Rose

  • Benefits: Rose oil is often used for emotional balance, helping to reduce anxiety, improve mood, and promote feelings of comfort and peace.

8. Vetiver

  • Benefits: Vetiver oil has a grounding and stabilising effect, often used to calm the mind and reduce anxiety during moments of stress.

9. Geranium

  • Benefits: Geranium oil has an uplifting and balancing effect, helping to ease nervous tension and anxiety, while also promoting emotional stability.

10. Patchouli

  • Benefits: Patchouli oil is known for its grounding and calming properties, helping to reduce anxiety and stress while promoting feelings of relaxation.

These essential oils can be used in various ways, such as diffusing them, adding them to bathwater, or applying them topically (diluted with a carrier oil).

For more ways to beat stress and ease anxiety

01Oct
Nutrient rich lunches

8 ways to increase your magnesium intake

Random image
Order your copy here!

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

boosting your magnesium intake8 ways to increase your magnesium intake

Magnesium is a vital mineral that plays a crucial role in many bodily functions, and is particularly important when we are dealing with stress and anxiety.

Before we start, here are 5 reasons why you might need more magnesium:

  1. Age: As we get older, our bodies become less efficient at absorbing nutrients, including magnesium. This can lead to a deficiency over time.
  2. Stress: Chronic stress can deplete magnesium levels in your body. When you're stressed, your body uses more magnesium to help you cope.
  3. Diet: If you're not eating enough magnesium-rich foods, such as leafy greens, nuts, and seeds, you might be deficient.
  4. Certain medications: Some medications can interfere with magnesium absorption.
  5. Medical conditions: Conditions like diabetes, heart disease, and digestive disorders can affect magnesium levels.

If you're interested in learning more about the relation between nutrition and stress, anxiety and panic attacks, you can explore my book, For the Brave.

1. Incorporate Leafy Greens

  • Examples: Spinach, kale, Swiss chard.
  • Leafy greens are magnesium-rich, with a cup of cooked spinach providing about 157mg of magnesium.

2. Add More Nuts and Seeds

  • Examples: Almonds, cashews, pumpkin seeds.
  • A 30g serving of almonds can give you about 80mg of magnesium.

3. Include Whole Grains

  • Examples: Quinoa, brown rice, oats.
  • Quinoa provides about 118mg of magnesium per cup, making it a great addition to your diet.

4. Eat More Legumes

  • Examples: Black beans, chickpeas, lentils.
  • One cup of cooked black beans contains around 120mg of magnesium.

5. Enjoy Dark Chocolate

  • Opt for dark chocolate with 70% or higher cocoa content, which offers around 64mg of magnesium per ounce (28g).

6. Add Avocados to Your Meals

  • One medium avocado contains about 58mg of magnesium and provides healthy fats.

7. Incorporate Fish

  • Examples: Mackerel, salmon, tuna.
  • A 100g serving of mackerel provides 82mg of magnesium, along with omega-3 fatty acids.

8. Use Magnesium-Rich Supplements

  • If you're not getting enough from food, consider magnesium supplements (e.g., magnesium threonate or magnesium glycinate), but always consult a health professional before starting any new supplement regimen.

For more ways to beat stress and ease anxiety

17Sep
Omega-3 to beat stress and anxiety

Omega-3 to beat stress and anxiety

Random image
Order your copy here!

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

Omega-3 to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Healthy fats to beat stress and anxiety

  • Omega-3 fatty acids are essential for brain health. A lack of them can affect thinking and may contribute to anxiety.
  • Chronic inflammation is now seen as a possible cause of anxiety, and Omega-3s are known to reduce inflammation, which could help with anxiety symptoms.
  • Omega-3s also support the production of neurotransmitters like serotonin, which helps control mood.
  • Some research suggests that Omega-3s may lower stress hormones like cortisol, while boosting hormones that regulate mood.
  • Anxiety often impacts sleep, but Omega-3s may improve sleep by reducing inflammation and supporting sleep hormones. Better sleep can help manage anxiety more effectively.

Reasons why you may have increased demand for omega-3

  • Chronic inflammatory conditions like arthritis, Crohn’s disease, or psoriasis
  • Some medications, like statins used to lower cholesterol, can interfere with absorption
  • Some people have genetic variations that affect omega-3 metabolism or conversion. This may create a higher demand for omega-3s to maintain healthy levels.
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need

Ways to boost omega-3 absorption

  • Vitamin D plays a role in fat metabolism and might enhance omega-3 absorption
  • Get enough antioxidants like vitamin A, C, E can help us better use omega-3s
  • Limit processed foods and limit saturated and trans fats as they can compete with omega-3s for absorption
  • Eat fermented foods rich in probiotics. A healthy gut microbiome has been linked to better nutrient absorption

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

17Sep
Zinc to beat stress and anxiety

Zinc to beat stress and anxiety

Random image
Order your copy here!

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

Zinc to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Minerals to beat stress and anxiety

Zinc to beat stress and anxietyZinc is depleted by prolonged stress, and studies show that zinc deficiency in older adults is tied to higher rates of depression and anxiety. Zinc starts the chemical processes that breaks down food into molecules, so to get energy and nutrients from what we eat, zinc has to be there.

  • It may help in the production of calming neurotransmitters like GABA, promoting relaxation
  • It supports the immune system, potentially reducing susceptibility to illnesses that can worsen anxiety
  • Some studies suggest zinc may influence stress hormone regulation
  • Zinc helps produce melatonin, a hormone that regulates sleep-wake cycles
  • It's crucial for healthy brain development and function

Reasons why you may have increased demand for zinc

  • Healing from severe burns requires significant zinc for tissue repair
  • While some plant-based foods contain zinc, its bioavailability can be lower compared to animal sources.
  • Exposure to heavy metals like lead or cadmium can interfere with zinc absorption
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need

Ways to boost zinc absorption

  • Include foods rich in vitamin C, like oranges and peppers, as vitamin C enhances zinc absorption and utilisation in the body
  • Protein can enhance zinc absorption
  • Very high calcium intake can interfere with zinc absorption, as can phytates (found in whole grains and legumes)
  • Eat fermented foods rich in probiotics. A healthy gut microbiome has been linked to better nutrient absorption

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

17Sep
Selenium to beat stress and anxiety

Selenium to beat stress and anxiety

Random image
Order your copy here!

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

Selenium to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Minerals to beat stress and anxietySelenium to beat stress and anxiety

Selenium may not directly improve anxiety unless you’re low in it, but if you are, increasing your intake could help.

  • Selenium helps produce calming neurotransmitters.
  • Studies suggest it may improve sleep, which is often disturbed by anxiety.
  • It acts as an antioxidant, protecting brain cells from damage linked to anxiety.
  • Selenium supports the immune system and controls inflammation, which might ease physical symptoms of stress, like headaches and muscle tension.
  • It also promotes heart health, reduces cancer risk, improves insulin sensitivity, supports lung function, and is essential for fertility..

Reasons why you may have increased demand for selenium

  • Iodine and selenium compete for absorption in the body. If you’re iodine deficient, your body might require more selenium.
  • Chronic illnesses like HIV/AIDS, inflammatory bowel disease, kidney disease can hinder selenium absorption or increase excretion
  • Strict vegetarians or vegans may require more selenium. Some plant-based foods contain selenium, its bioavailability can be low.
  • Exposure to heavy metals like mercury or arsenic can interfere with absorption
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need

Ways to boost selenium absorption

  • Eat fewer saturated and trans fats, and moderate sodium intake, include foods rich in vitamin E like nuts, seeds, avocados
  • Protein can enhance selenium absorption, as can staying well-hydrated
  • Steaming, baking, or grilling might help retain more selenium in your food.
  • Our body uses selenium more efficiently when we’re relaxed.
  • A healthy gut with plenty of fibre and probiotics can improve selenium absorption

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

17Sep
Magnesium to beat stress and anxiety

Magnesium to beat stress and anxiety

Random image
Order your copy here!

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

Magnesium to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Minerals to beat stress and anxiety

Magnesium to beat stress and anxiety

Magnesium is involved in over 300 processes in the body, and a deficiency can lead to many issues.

  • It helps regulate cortisol, making us feel calmer and more in control.
  • Magnesium supports GABA, a neurotransmitter that helps calm the mind, and promotes the production of serotonin, a chemical that boosts feelings of well-being.
  • It improves sleep quality, which is crucial for managing stress, and relaxes muscles, easing tension and restlessness.
  • Magnesium is key for brain function, communication between brain cells, and maintaining a healthy heart rhythm.
  • It also regulates blood pressure, balances blood sugar, may reduce migraines, and can relieve PMS symptoms like bloating and mood swings. It also helps our bones absorb calcium.

Reasons why you may have increased demand for magnesium

  • Chronic stress can deplete magnesium levels in the body
  • Diarrhoea, Crohn’s disease, ulcerative colitis, diabetes, kidney disease
  • Taking meds like diuretics, antibiotics, and some heart medications
  • Restrictive diets, incl. those very low in whole grains, vegetables, nuts, and legumes
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need

Ways to boost magnesium absorption

  • Vitamin D and B6 can enhance magnesium absorption
  • High sugar intake can disrupt magnesium absorption
  • Space out intake, the body can only absorb a limited amount at a time

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

17Sep
Iron to beat stress and anxiety

Iron to beat stress and anxiety

Random image
Order your copy here!

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

Iron to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Minerals to beat stress and anxiety

Iron to beat stress and anxiety
Iron to beat stress and anxiety

Iron is one of the most common nutritional deficiencies. Here less oxygen gets to your cells, often leading to depression, fatigue, weakness, and can cause or contribute to anxiety.

  • Iron plays a role in the production of some neurotransmitters, including dopamine and serotonin, which regulate mood and well-being
  • Iron supports our immune system
  • Some studies suggest iron might improve sleep quality, often disrupted by anxious thoughts
  • It supports the nervous system, potentially improving its resilience during stressful times

Reasons why you may have increased demand for Iron

  • When we’re stressed or anxious, our body can use up iron supplies.
  • It’s thought that having ADHD may also increase our needs.
  • Heavy periods, injury with excessive bleeding
  • Not getting enough zinc, a catalyst in iron metabolism, and or not getting enough vitamin C needed to absorb iron,
  • Drinking too much tea/coffee and blocking absorption.
  • Certain health conditions like inflammatory bowel disease or kidney disease
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need

Ways to boost iron absorption

  • Space out iron intake, the body can only absorb a limited amount at a time
  • Avoid consuming tea, coffee, or milk with meals high in iron
  • Haeme iron from animal sources is generally better absorbed than non-haeme iron, which comes from plant sources.

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

17Sep
Iodine to beat stress and anxiety

Iodine to beat stress and anxiety

Random image
Order your copy here!

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

Iodine to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Minerals to beat stress and anxietyIodine to beat stress and anxiety

Iodine deficiency affects 35% of the global population (1.99 billion people), particularly in developing countries. This deficiency can lead to serious issues, including miscarriage, stillbirth, brain damage, and stunted growth in children.

  • Iodine is crucial for a healthy thyroid, which plays a key role in managing anxiety.
  • It also helps produce neurotransmitters like serotonin and dopamine, which regulate mood and emotions.
  • Iodine supports brain function, helping with focus, clear thinking, and handling stress.

For pregnant women, iodine is vital for proper brain development in foetuses and infants. If you're pregnant or planning to be, consult your healthcare provider about your iodine intake.

Reasons why you may have increased demand for Iodine

  • When we’re stressed or anxious, our body can use up iron supplies. It’s thought that having ADHD may also increase our needs.
  • Eating soy, cabbage, broccoli, cauliflower, kale, rocket can interfere with the uptake of iodine
  • Exposure to environmental toxins and pollutants can increase your body’s need for iodine to function properly
  • Following restrictive diets that exclude dairy, eggs, or seafood
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need

Ways to boost iodine absorption

  • Avoid excess fluoride and chlorine as these chemicals can compete with iodine for absorption
  • Limit intake of raw cruciferous vegetables like broccoli, cabbage, and kale as these can interfere with iodine absorption
  • Eat selenium-rich foods as selenium supports thyroid function and helps in the conversion of iodine
  • Eat enough protein, as it helps transport iodine to the thyroid gland.
  • Smoking can interfere with thyroid function and iodine uptake

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

17Sep
Chromium to beat stress and anxiety

Chromium to beat stress and anxiety

Random image
Order your copy here!

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

Chromium to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Chromium to beat stress and anxiety

Minerals to beat stress and anxiety

 

Chromium helps regulate blood sugar levels, which is crucial for maintaining stable energy levels throughout the day. Fluctuations in blood sugar can contribute to mood swings.

  • Chromium helps break down and absorb carbohydrates, fats, and proteins so the body can use them.
  • Some studies suggest chromium might play a role in cognitive function.
  • Early research suggests it might improve sleep quality, often disrupted by anxious thoughts
  • Depression and anxiety often co-occur. Chromium deficiency has been linked to depression in some studies, but research is ongoing.
  • Just like zinc and magnesium, chromium acts as an antioxidant, fighting off free radicals that damage your cells. High levels of free radicals are linked to anxiety and depression, so chromium may help keep them in check.

Reasons why you may have increased demand for Chromium

  • Chronic stress and anxiety can actually deplete your choline levels. The more stressed you are, the lower your choline levels might be, and vice versa.
  • Conditions like liver disease, fatty liver disease, or malabsorption issues can hinder choline production, absorption, or storage
  • Neurological disorders like Alzheimer’s disease or dementia are associated with choline deficiency.
  • Certain anti-seizure drugs or cholesterol-lowering medications, can interfere with choline metabolism or absorption
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need. Men, post-menopausal women, alcoholics, may also have a greater need for choline

Ways to boost chromium absorption

  • Some studies suggest vitamin C may help chromium absorption.
  • Maintain balanced blood sugar through diet, regular exercise, and good sleep
  • Eat fermented foods rich in probiotics. A healthy gut microbiome has been linked to better nutrient absorption

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

17Sep
Choline to beat stress and anxiety

Choline to beat stress and anxiety

Random image
Order your copy here!

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsCharles: Very impressive, extremely informative and knowledgeable.

Choline to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

 

MCholine to beat stress and anxietyinerals to beat stress and anxiety

Choline is a building block for acetylcholine, a brain chemical which plays a crucial role in memory, learning, and muscle function. When our brain is functioning well, we can think clearly, focus better, and feel more in control. .

  • t might help regulate the release of stress hormones like cortisol
  • It’s a vital component of cell membranes, especially in brain cells.
  • It might play a role in sleep regulation through its influence on neurotransmitters
  • It’s particularly important during pregnancy, having a key role in foetal brain development
  • Deficiencies in choline have been linked to impaired cognitive function and potentially increased anxiety

Reasons why you may have increased demand for choline

  • Chronic stress and anxiety can actually deplete your choline levels. The more stressed you are, the lower your choline levels might be, and vice versa.
  • Conditions like liver disease, fatty liver disease, or malabsorption issues can hinder choline production, absorption, or storage
  • Neurological disorders like Alzheimer’s disease or dementia are associated with choline deficiency.
  • Certain anti-seizure drugs or cholesterol-lowering medications, can interfere with choline metabolism or absorption
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need. Men, post-menopausal women, alcoholics, may also have a greater need for choline

Ways to boost choline absorption

  • Staying well-hydrated helps your body utilise choline efficiently
  • Ensure adequate intake of vitamin B12, folate, and betaine
  • Limit excessive saturated fats and alcohol, as these can deplete choline levels
  • Eat fermented foods rich in probiotics. A healthy gut microbiome has been linked to better nutrient absorption

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

17Sep
Calcium to beat stress and anxiety

Calcium to beat stress and anxiety

Random image
Order your copy here!

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

Calcium to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Calcium to beat stress and anxiety

Minerals to beat stress and anxiety

Calcium is not directly related to easing anxiety, but it still has an important role in general health.

  • It may influence stress hormone regulation
  • It’s involved in melatonin production, a hormone that regulates sleep-wake cycles and may help improve sleep
  • It helps our muscles relax, which can ease tension and restlessness linked to anxiety
  • It helps keep our nervous system working well, which is crucial for handling stress.
  • It helps control the production of serotonin and dopamine, which can help us feel calm and happy..

Reasons why you may have increased demand for calcium

  • We need calcium for strong bones and nerve function, but its demand can increase for several reasons, especially during times of high stress and anxiety.
  • A deficiency in vitamin D can hinder calcium absorption, leading to an increased demand for calcium to maintain optimal levels
  • A lactose intolerance or milk protein allergy may mean some struggle to meet their calcium needs through diet alone
  • Restrictive diets, particularly those very low in dairy products, leafy green vegetables, or other calcium-rich foods, can make it challenging to meet calcium needs.
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need

Ways to boost calcium absorption

  • Do weight-bearing exercises to help the body use calcium effectively
  • Spreading calcium intake throughout the day to help optimise absorption
  • Make sure you get enough vitamin D to help your body absorb calcium.
  • Eat fermented foods rich in probiotics. A healthy gut microbiome has been linked to better nutrient absorption

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

17Sep
Nootropics to boost focus and ease stress and anxiety

Nootropics to boost focus and ease stress and anxiety

Random image
Order your copy here!

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

Nootropics to boost focus and ease stress and anxiety

Do you struggle with poor focus, lack of concentration, stress? Anxiety?

While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

NB: If you are considering taking any supplements or nutrients to boost focus and ease stress, please speak to your doctor or pharmacist first. They may interact with medications you may be taking, even over the counter meds. They may also impact existing conditions.

Nootropics to boost focus and ease stress and anxietyNootropics

Nootropics, also known as "smart drugs," are substances that enhance cognitive function. While some nootropics are synthetic, there are several natural ones that are highly effective in boosting focus and mental performance.

Bacopa Monnieri: Traditionally used in Ayurvedic medicine, Bacopa has been shown to improve memory retention and concentration while reducing anxiety and stress.
L-Theanine: Found in green tea, L-Theanine promotes relaxation without causing drowsiness. When combined with caffeine, it enhances alertness and attention.
Lion's Mane Mushroom: Lion’s Mane is renowned for its neuroprotective properties. It supports brain health, improving focus, memory, and mental clarity.
Ginkgo Biloba: This herb is widely used to improve memory and concentration by enhancing blood flow to the brain.
Caffeine. It blocks brain receptors that make you feel sleepy, meaning it can be easier to stay focused and alert.
Theacrine: Similar to caffeine but without giving you the jitters, theacrine has both a mild stimulant effect, and a calming effect. May help with depression and anxiety: One study found that theacrine may help with anxiety and depression caused by chronic stress.
Creatine: Is thought to help with cognitive processing, brain function and recovery from trauma.

If you want to get the best out of nootropics (which can be expensive), make sure you exercise, sleep, and follow a nutrient rich diet.

Phosphatidylserine to boost focus and ease stress and anxietyOther key supplements

In addition to adaptogens, nootropics, and nutrients, a few other supplements can make a big difference in supporting focus and concentration.

Phosphatidylserine: This phospholipid is a major component of brain cell membranes and plays a key role in memory and cognitive function. Studies show it helps with stress and anxiety by reducing cortisol levels, balancing mood, and encouraging relaxation. It's also thought to help improve attention and reduce mental fatigue.
Alpha GPC/Choline: Choline is a precursor to the neurotransmitter acetylcholine, which is crucial for memory and learning. Choline supplements like Alpha GPC can enhance focus and concentration. Alpha GPC helps modulate levels of some neurotransmitters like acetylcholine, dopamine, and GABA.
Acetyl-L-Carnitine: ALCAR supports energy production in brain cells and enhances focus, memory, and overall mental performance. While not linked to easing anxiety, having better focus and more energy can naturally help ease levels of stress.

A Holistic Approach to Focus

By incorporating adaptogens, nootropics, essential vitamins, minerals, and healthy fats into your daily routine, you can naturally enhance focus and concentration. However, it’s essential to maintain a balanced lifestyle with good sleep, regular exercise, and stress management practices for optimal cognitive function.

If you're looking to boost your mental clarity, these natural supplements can be a great addition to your wellness toolkit. But always consult with a healthcare professional before starting any new supplement regime, especially if you have underlying health conditions or are taking medication.

Vitamin B1 - thiamine - to beat stress and anxietyVitamins, minerals and fats

These play a crucial role in brain function, and deficiencies can lead to cognitive decline, memory problems, and difficulty concentrating. But it's important to note that boosting any of these will not make any difference to anxiety, stress, focus or concentration, if your levels are not suboptimal or deficient. In other words, if you get enough B12, for example, in your diet, adding a supplement of B12 will not help you feel less stress or help you focus better. However, if your levels are indeed low, these can make a world of difference.

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

17Sep
Adaptogens to boost focus and ease stress and anxiety

Adaptogens to boost focus and ease stress and anxiety

Random image
Order your copy here!

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsCharles: Very impressive, extremely informative and knowledgeable.

Adaptogens to boost focus and ease stress and anxiety

Do you struggle with poor focus, lack of concentration, stress? Anxiety?

While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

NB: If you are considering taking any supplements or nutrients to boost focus and ease stress, please speak to your doctor or pharmacist first. They may interact with medications you may be taking, even over the counter meds. They may also impact existing conditions.

Adaptogens to boost focus and ease anxiety and stress

Adaptogens are natural substances that help the body adapt to stress, promoting overall balance and resilience. They’ve become increasingly popular for fighting stress and helping to improve mental clarity and focus. Here are a few of the best:

Rhodiola Rosea:  Rhodiola may help reduce anxiety, improve mood, and increase energy levels. It could also help boost focus and cognitive performance, especially during stressful situations.
Ashwagandha:  This ancient herb helps lower cortisol levels, easing stress and anxiety, and helps reduce mental fatigue, which in turn supports clear thinking and focus.
Ginseng: Ginseng is believed to help the body adapt to stress and improve mental clarity, and is well-known for its ability to improve concentration, memory, and stamina.
Holy Basil (Tulsi):  A sacred herb in Ayurvedic medicine can help combat stress, and reduce mental fog, leading to improved cognitive function and clarity.
Cordyceps mushrooms: Cordyceps is believed to help people adapt to and manage stress, anxiety, and fatigue. It may help improve memory, focus and alertness, and may protect existing brain neurons and help grow new ones.

Adaptogens can be very powerful, following the instructions when using them is important.

Phosphatidylserine to boost focus and ease stress and anxietyOther key supplements

In addition to adaptogens, nootropics, and nutrients, a few other supplements can make a big difference in supporting focus and concentration.

Phosphatidylserine: This phospholipid is a major component of brain cell membranes and plays a key role in memory and cognitive function. Studies show it helps with stress and anxiety by reducing cortisol levels, balancing mood, and encouraging relaxation. It's also thought to help improve attention and reduce mental fatigue.
Alpha GPC/Choline: Choline is a precursor to the neurotransmitter acetylcholine, which is crucial for memory and learning. Choline supplements like Alpha GPC can enhance focus and concentration. Alpha GPC helps modulate levels of some neurotransmitters like acetylcholine, dopamine, and GABA.
Acetyl-L-Carnitine: ALCAR supports energy production in brain cells and enhances focus, memory, and overall mental performance. While not linked to easing anxiety, having better focus and more energy can naturally help ease levels of stress.

A Holistic Approach to Focus

By incorporating adaptogens, nootropics, essential vitamins, minerals, and healthy fats into your daily routine, you can naturally enhance focus and concentration. However, it’s essential to maintain a balanced lifestyle with good sleep, regular exercise, and stress management practices for optimal cognitive function.

If you're looking to boost your mental clarity, these natural supplements can be a great addition to your wellness toolkit. But always consult with a healthcare professional before starting any new supplement regime, especially if you have underlying health conditions or are taking medication.

Vitamin B1 - thiamine - to beat stress and anxietyVitamins, minerals and fats

These play a crucial role in brain function, and deficiencies can lead to cognitive decline, memory problems, and difficulty concentrating. But it's important to note that boosting any of these will not make any difference to anxiety, stress, focus or concentration, if your levels are not suboptimal or deficient. In other words, if you get enough B12, for example, in your diet, adding a supplement of B12 will not help you feel less stress or help you focus better. However, if your levels are indeed low, these can make a world of difference.

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

16Sep
Healthy fats to boost focus and ease stress and anxiety

Nutrients to boost focus and ease stress and anxiety

Random image
Order your copy here!

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

Nutrients to boost focus and ease stress and anxiety

Do you struggle with poor focus, lack of concentration, stress? Anxiety?

While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

NB: If you are considering taking any supplements or nutrients to boost focus and ease stress, please speak to your doctor or pharmacist first. They may interact with medications you may be taking, even over the counter meds. They may also impact existing conditions.

Vitamin B1 - thiamine - to beat stress and anxietyVitamins

Vitamins play a crucial role in brain function, and deficiencies can lead to cognitive decline, memory problems, and difficulty concentrating.

All the B vitamins, as they are synergistic. This means they need each other to work properly. Deficiencies in B vitamins, particularly B12 and folate, can contribute to anxiety and depression.

  • Vitamin B12: Vital for brain health, B12 supports energy production and mental clarity. A deficiency can lead to brain fog and difficulty concentrating.
  • Vitamin D: Low levels of Vitamin D have been linked to poor cognitive function and mood disturbances. Adequate levels are essential for maintaining focus and mental agility.
  • Vitamin C: This antioxidant supports neurotransmitter function and reduces oxidative stress, which can help improve mental focus and reduce fatigue.
  • Vitamin E: May help protect against cognitive decline.
  • Vitamin A: May play a significant role in brain function, behaviour, and learning.

It's important to note that boosting any of these vitamins, fats, or minerals will not  make any difference to anxiety, stress, focus or concentration, if your levels are not suboptimal or deficient. IN other words, if you get enough B12 in your diet, for example, adding a supplement of B12 will not help you feel less stress or help you focus better. However, if your levels are indeed low, these can make a world of difference.

Healthy fats to boost focus and ease stress and anxietyHealthy fats

The brain is made up of about 60% fat, and it requires healthy fats to function optimally. Omega-3 fatty acids, in particular, play a vital role in brain health and concentration.

  • Omega-3 Fatty Acids: Found in fish oil, Omega-3s, particularly EPA and DHA, are essential for maintaining cognitive function. They help improve memory, focus, and mood.
  • MCT Oil: Derived from coconut oil, MCT (medium-chain triglycerides) are quickly converted into energy for the brain, improving focus and mental clarity.

Some body's struggle to convert ALA (alphalinoleic acid) the plant-based/vegan form of omega-3 into the form of omega-3 that our brains prefer, DHA (docosahexaenoic acid). If you have ADHD your body may need more omega-3 than neurotypical people.

A Holistic Approach to Focus

By incorporating adaptogens, nootropics, essential vitamins, minerals, and healthy fats into your daily routine, you can naturally enhance focus and concentration. However, it’s essential to maintain a balanced lifestyle with good sleep, regular exercise, and stress management practices for optimal cognitive function.

If you're looking to boost your mental clarity, these natural supplements can be a great addition to your wellness toolkit. But always consult with a healthcare professional before starting any new supplement regime, especially if you have underlying health conditions or are taking medication.

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

16Sep
Vitamin B12 to beat stress and anxiety

Vitamin B12 to beat stress and anxiety

Random image
Order your copy here!

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

Vitamin B12 to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

VVitamin B12 to beat stress and anxietyitamin B12 - cobalamin

Vitamin B12 (cobalamin) may help with anxiety because it plays a role in the production of brain chemicals like serotonin, dopamine, and GABA, that affect mood and other brain functions.

  • Vitamin B12 helps lower cortisol, which regulates the body’s stress response.
  • It supports cognitive function, which can suffer during stress.
  • B12 ensures your brain gets enough oxygen to perform well under pressure.
  • It's key for energy production, and low levels can cause fatigue, worsening anxiety.
  • A deficiency is linked to sleep problems, often a symptom of anxiety.
  • B12 may have anti-inflammatory effects, potentially helping with anxiety, as inflammation is linked to it.
  • It’s also essential for DNA repair, cell growth, and brain health.

Reasons why you may have increased demand for vitamin B9

  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need but individual needs for B12 vary
  • A vegan or vegetarian diet supplies very little vitamin B12
  • Heavy alcohol intake disrupts absorption and can interfere with its storage in the liver
  • Conditions like pernicious anaemia, Crohn’s disease, coeliac disease, autoimmune disorders, gastric bypass surgery or other digestive disorders can impact absorption

Ways to boost vitamin B9 absorption

  • Pair B12 with other B vitamins.
  • Don’t overcook. High heat can destroy B vitamins in food.
  • Vitamin C may help improve B12 absorption. Deficiencies in other B vitamins, particularly folate (B9), can interfere with B12 utilization. Ensure a well-rounded diet rich in B vitamins or consider a B-complex supplement if recommended by your doctor.
  • Eat fermented foods rich in probiotics. A healthy gut microbiome has been linked to better nutrient absorption

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

16Sep
Vitamin B9 to beat stress and anxiety

Vitamin B9 to beat stress and anxiety

Random image
Order your copy here!

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

Vitamin B9 to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Vitamin B9 - folate

Vitamin B9 (folate) is essentiaVitamin B9 to beat stress and anxietyl for making neurotransmitters like serotonin and dopamine, which help regulate mood and well-being.

  • It supports cognitive function, especially during stress, and helps with DNA repair and cell growth, including brain cells.
  • Folate may also promote gut health, which can reduce anxiety.
  • For women, it's especially important for reproductive health and may ease PMS symptoms that can worsen anxiety.

Reasons why you may have increased demand for vitamin B9

  • Excessive alcohol intake disrupts folate metabolism and can hinder its absorption
  • Conditions like kidney disease Crohn’s disease, coeliac disease, or other digestive disorders can hinder folate absorption or use.
  • Some medications, like anti-seizure drugs, antifolate medications used in cancer treatment, and some antibiotics, can interfere with absorption or increase its excretion
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need

Ways to boost vitamin B9 absorption

  • Pair B9 with other B vitamins.
  • Don’t over cook. High heat can destroy B vitamins in food
  • Vitamin C may help improve B9 absorption. Control blood sugar as fluctuating levels can impact B9 absorption
  • Include magnesium-rich nuts and seeds, limit alcohol and caffeine
  • Eat fermented foods rich in probiotics. A healthy gut microbiome has been linked to better nutrient absorption.

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

16Sep
Vitamin B6 to beat stress and anxiety

Vitamin B6 to beat stress and anxiety

Random image
Order your copy here!

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

Vitamin B6 to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Vitamin B6 - pyridoxine

Vitamin B6 to beat stress and anxietyVitamin B6 (pyridoxine). Studies have shown that low vitamin B6 levels can be linked to depression and anxiety.

  • B6 helps make chemicals like serotonin and GABA, calming the brain, reducing anxiety
  • It has the major job of ‘escorting’ magnesium into the cells where it’s needed
  • It’s helpful for muscle cramping (incl menstrual cramps) and muscle recover
  • It makes neurotransmitters like serotonin and dopamine
  • It also ensures your brain gets enough oxygen to function well, which is crucial for managing stress, and supporting cognitive function and emotional well-being
  • It helps the body convert nutrients into energy, reducing fatigue that worsens stress
  • Studies suggest it may improve sleep quality, which often suffers during anxious times

Reasons why you may have increased demand for vitamin B6

  • B6 supports neurotransmitter production, blood sugar regulation, and stress hormone management, all crucial during stress.
  • Chronic stress depletes B6 stores, leading to a higher demand.
  • Some medications, like diuretics, birth control pills, and some antidepressants, can interfere with B6 absorption or increase its excretion
  • Autoimmune disorders like rheumatoid arthritis can increase B6 needs
  • Certain medications and excessive alcohol intake can interfere
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need

Ways to boost vitamin B6 absorption

  • Vitamin C may help improve B6 absorption.
  • Control blood sugar, as fluctuating levels can impact B5 absorption.
  • Pair B6 with other B vitamins. Don’t overcook. High heat can destroy B vitamins in food
  • Eat fermented foods rich in probiotics. A healthy gut microbiome has been linked to better nutrient absorption.
    .

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

16Sep
Vitamin B5 to beat stress and anxiety

Vitamin B5 to beat stress and anxiety

Random image
Order your copy here!

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

Vitamin B5 to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Vitamin B5 to beat stress and anxiety

Vitamin B5 - riboflavin

Vitamin B5 (pantothenic acid) helps release energy from food and is crucial for producing vitamin A, D, hormones, cholesterol, and neurotransmitters.

  • B5 is key for proper adrenal function and making cortisol.
  • It helps manage cholesterol, supporting brain health.
  • It aids in producing hormones like testosterone and oestrogen, affecting mood and stress management.
  • Studies suggest it may improve sleep and support cognitive function, both of which are often impacted by stress.

Reasons why you may have increased demand for vitamin B5

  • A low protein diet
  • Conditions like Crohn’s disease, coeliac disease, or other digestive disorders
  • Excessive alcohol intake and some medications, like diuretics, antibiotics, and cholesterol-lowering drugs, can interfere with B5 absorption or increase its excretion
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need

Ways to boost vitamin B5 absorption

  • Pair B5 with other B vitamins. Don’t overcook. High heat can destroy B vitamins in food
  • Limit alcohol and caffeine, and include fermented foods for gut health.
  • Control blood sugar, as fluctuating levels can impact B5 absorption. Include magnesium-rich vegetables.
  • Getting enough vitamin C from fruits like oranges or bell peppers can also help.
  • Eat fermented foods rich in probiotics. A healthy gut microbiome has been linked to better nutrient absorption.

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

16Sep
Vitamin B3 to beat stress and anxiety

Vitamin B3 to beat stress and anxiety

Random image
Order your copy here!

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

Vitamin B3 to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Vitamin B3 to beat stress and anxietyVitamin B3 - Niacin

Vitamin B3 (niacin) may work in the brain in the same way as benzodiazepines, drugs used to treat anxiety, and has been shown in, some cases, to be as effective:

  • Niacin helps make serotonin, helping our moods stay brighter.
  • It improves circulation, benefiting brain function under stress.
  • Niacin supports adrenal glands, regulating stress hormones.
  • It may help balance blood sugar, promoting calmness.
  • Low niacin can affect sleep, so increasing it may mean you sleep better
  • It aids in producing calming neurotransmitters like GABA, reducing stress and promoting relaxation

Reasons why you may have increased demand for vitamin B3

  • Excessive alcohol, low protein intake
  • Chronic stress uses more B3 to make calming neurotransmitters and maintain energy
  • Smoking, heavy alcohol intake, pollution, eating ultra-processed foods
  • Diabetes, cardiovascular disease, and liver disease, can increase need
  • Some medications, like diuretics, cholesterol-lowering drugs, and birth control pills
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase need

Ways to boost vitamin B3 absorption

  • Pair B3 with other B vitamins. Don’t overcook. High heat can destroy B vitamins in food.
  • Foods high in magnesium, like leafy greens, whole grains, and legumes, also helps our body use niacin more effectively.
  • Alcohol and caffeine can interfere with niacin absorption and metabolism.
  • Getting enough vitamin C also helps the body use niacin
  • Eat fermented foods rich in probiotics. A healthy gut microbiome has been linked to better nutrient absorption.

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

16Sep
Vitamin B2 to beat stress and anxiety

Vitamin B2 to beat stress and anxiety

Random image
Order your copy here!

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

Vitamin B2 to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Vitamin B2 to beat stress and anxietyVitamin B2 - riboflavin

Vitamin B2 (riboflavin) helps the body break down the nutrients supplied by our food, allowing a steady supply of energy to our muscles. Deficiencies in B2 have been linked to mood disorders.

  • It helps produce mood-regulating neurotransmitters like serotonin.
  • It acts as an antioxidant, protecting brain cells from anxiety-related damage.
  • It boosts energy production, reducing fatigue linked to anxiety.
  • It aids melatonin production, possibly improving sleep.
  • It supports the nervous system, increasing resilience to stress.
  • It keeps the brain healthy and functioning well.

Reasons why you may have increased demand for vitamin B2

  • Demand can rise for several reasons, especially during stress and anxiety
  • Excessive alcohol intake can deplete riboflavin levels
  • Being on the contraceptive pill, taking too much exercise
  • Children and adolescents require more riboflavin for growth and development
  • Certain medications and excessive alcohol intake can interfere
  • Ageing, illness, injury, growth, pregnancy, breastfeeding, intense exercise increase needs

Ways to boost vitamin B2 absorption

  • Avoid antacids and acid blockers
  • Pair B2 with other B vitamins. Don’t overcook. High heat can destroy B vitamins in food
  • Eat fermented foods rich in probiotics. A healthy gut microbiome has been linked to better nutrient absorption.

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

13Sep
Vitamin B1 - thiamine - to beat stress and anxiety

Vitamin B1 to beat stress and anxiety

Random image
Order your copy here!

StarsMeg Tully: I wanted to eat healthier meals, but I never seemed to manage. I’d start out full of optimism, but by week five or six I’d be running out of ideas, and I’d be questioning myself. This book has been EXACTLY what I wanted because it’s shown me what nutrients the meals delivered. It’s removed so many of my doubts and worries.

StarsBev Varley: By just adding three suggested ingredients to boost my normal recipes, I had the comfort of knowing that all the nutrient groups were covered. Not only was it nutritious, it was delicious too. The book was informative; easy to use and above all else, it has given me confidence that I can ensure I am eating the right foods to stay healthy and increase my longevity. This should be every cook’s new bible, a long-awaited but crucial addition to the literature on healthy eating!

StarsJohanna J Jordan: I wanted to eat healthier, get more protein, but I didn’t want to end up making two different meals, one for me, another for the family. So I just stuck to what I knew but felt uncomfortable about it. I leapt at the chance to read an advance copy and I am so glad I did. I feel much more confident about my food choices, and the flexi suggestions are so helpful because my husband doesn’t want to give up meat.

StarsSarah E: I was given this book to read in order to get my review. To be honest, I felt a little awkward about it because I dreaded having to lie and tell Jen I loved it, when I didn’t. Luckily, there has been zero need for lies. If you or anyone in your family struggles with depression, anxiety, stress, panic attacks, high blood sugar, and wants to do everything they can to tips the odds of healing in their favour, GRAB THIS BOOK. I promise, you won’t regret it.

StarsSusan Strutte: I was given this book for my vegan daughter to read. She had been suffering from dizzy spells, and I was concerned she was not getting sufficient nutrition in her diet. Within weeks of following these delicious recipes, she is feeling and looking a lot healthier and find the meals easy to create.

StarsMari Ngonye: I’ve struggled with panic attacks for the last five years and to be honest, kind of figured this was going to it for the rest of my life. Not only are there loads of approaches specifically to help shorten or even stop panic attacks, which alone is worth it’s weight in gold, it explained so much. I am now in a much, much better place and can genuinely begin to see a spot of hope.

StarsRachel Lior: The recipe design is inspired. I am not one for reading a whole book. Sure, I intend to, but more often I glance at a couple of recipes, make some of them, then I’m done. I know this is rare, but jen’s book has a very different approach, and it works. If you hate the idea of another book about anxiety that you probably won’t read, give this one a chance.

StarsLynn T: Jen gave me this book to read to help my foster daughter with her panic attacks. Wow! It has genuinely been life-changing. But not just for her, for my entire family. There is no question about it, we now eat healthier meals, do more to combat stress, and can say we truly do lead happier, less rushed lives. Best of all, and I am not just saying this, the information has been so incredibly easy to absorb and take on board, it took next to zero effort.

StarsGrace: If I could give this book ten stars I would. When I was asked if I’d like to read it, I confess I was in two minds. I liked the idea behind the book, but I didn’t think I would be able to commit the energy needed.I was so wrong! It was funny, clever, and so easy to read. And did it help with anxiety? OMG YES! My son suffers with panic attacks, and we now have a collection of tools that actually work to help make them pass quicker, and have less of an impact. If you struggle with anxiety, panic attack, depression, do yourself a favour and get this book as soon as you can.

StarsMillificent: We know we’ve got to eat less meat to save the planet. But if we all end up in hospital or needing long term health care because we’ve f****d up our health, that has its own environmental cost, doesn’t it? I’ve ordered copies of this book for family and friends. I only hope they read it and enjoy it as much as I did. U can lead a horse to water and all that…

StarsDr Ayesha Ashraf, clinical psychologist Well written, comprehensive information related to panic attacks, anxiety and stress. The contemporary approaches used in conjunction with psychotherapy are highlighted on point. The use of analogy to explain stress developing into anxiety and panic attacks is beautifully mentioned to be easily grasped by the layman.”

StarsCharles: Very impressive, extremely informative and knowledgeable.

StarsAndrew C: The cost of this book is paid for ten times over through the info on one single page alone. The boom page. Life-changing. For me, all the other pages are just bonuses. If you battle with anxiety and panic attacks, get this book.

Vitamin B1 to beat stress and anxiety

Do you struggle with stress? Anxiety? Panic attacks? While nutrition isn't the only answer to getting your life back, it's still an extremely important one. For delicious recipes loaded with the vitamins, minerals, fats and more, that can help the body and mind fight stress and anxiety, get Brave, written by a qualified nutritionist. Find out more here

Vitamin B1 - thiamine - to beat stress and anxietyVitamin B1 - thiamine

Vitamin B1 (thiamine) is specifically known for its calming and soothing effect. It can be very effective for reducing anxiety, increasing energy, reducing fatigue and promoting general well-being. .

  • Vitamin B1 ensures your brain has the energy it needs to function well
  • It plays a crucial role in the formation and function of neurotransmitters like acetylcholine and GABA, which are involved in mood regulation.
  • It supports the health of the nervous system, which can become strained during stress
  • Studies suggest B1 might improve sleep quality, often disrupted by anxious feelings
  • It acts as an antioxidant, protecting brain cells from damage linked to anxiety.

Reasons why you may have increased demand for vitamin B1

  • Chronic stress itself burns through thiamine, so you might need more to cope.
  • Eating mainly ultra-processed foods and refined carbs can cause deficiency
  • Digestive problems or diabetes can make thiamine harder for your body to absorb
  • Thiamine is destroyed by high heat, too much tea and coffee, and too much alcohol
  • Some medications, like diuretics and some antibiotics, can interfere with absorption
  • Ageing, illness, injury, pregnancy and breastfeeding increase our needs

Ways to boost vitamin B1 absorption

  • Limit alcohol and caffeine consumption
  • Pair B6 with other B vitamins. Don’t overcook. High heat can destroy B vitamins in food.
  • Add garlic and onions as they contain compounds that may enhance absorption
  • High doses of antacids can reduce stomach acid levels, impacting thiamine absorption
  • Eat fermented foods rich in probiotics. A healthy gut microbiome has been linked to better nutrient absorption.

Other vitamins, minerals, fats, adaptogens, nootropics, and more that could help fight stress and ease anxiety

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