28Oct
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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!

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.

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.

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.

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.

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.

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.

anxiety-foods-avoid-refined-carbs8 foods that can impact anxiety

There's a difference between allergies and intolerances versus foods that we should avoid in general. These foods in the list below can cause or worsen anxiety through effects on blood sugar, neurotransmitters, or stress hormones. Being aware of how they impact your body can help you better manage anxiety through diet. That said, this list isn't meant to be a "never, ever eat these foods ever again!!" But, if you're struggling with anxiety and absolutely hating your life right now, and many of the below feature in your diet on a daily basis, it might be an idea to explore a change.

For a deeper understanding of the foods and drinks to avoid with respect to stress, anxiety, and panic attacks, you can explore my book, For the Brave.

  1. Ultra-processed foods
    Basically foods that have been processed, often using techniques that aren't typically found in home cooking and contain ingredients like preservatives, sweeteners, emulsifiers, artificial colours, and flavours. They may also contain added oils, fats, starches, protein substances, or enzymes.
  2. Processed Meats
    Foods like sausages and bacon contain high levels of preservatives, which can increase inflammation and stress hormone production.
  3. Dried Fruit 
    High in concentrated sugars, dried fruit can spike blood sugar levels, contributing to anxiety and restlessness.
  4. Refined carbohydrates
    Simple carbohydrates like white bread and pasta can cause blood sugar spikes, leading to mood swings and anxiety.
  5. Artificial Sweeteners
    Ingredients like aspartame, often found in sugar-free products, may disrupt neurotransmitter function, increasing anxiety.
  6. MSG (monosodium glutamate)
    This flavour enhancer can trigger headaches and anxiety in some people.
  7. Gluten (for some people)
    For those sensitive to gluten, eating it can trigger mood swings and anxiety due to its effect on the digestive and nervous systems.
  8. Ketchup
    High in sugar and additives, ketchup can lead to blood sugar spikes, which may exacerbate anxiety symptoms.
  9. Soy Sauce
    Contains high levels of sodium and sometimes gluten, both of which can cause inflammation and mood changes.

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