Gillian McKeith's Food Bible (95 page)

Action plan

Pack your diet with lots of antistress nutrients and eat regularly throughout the day; ideally six small meals.

EAT/DRINK

Whole grains such as brown rice, oats, and quinoa. These supply B vitamins and magnesium, both of which get used up during stress. Magnesium, in particular, is necessary for muscle and nerve relaxation.

Lots of green vegetables, such as kale, chicory, broccoli, savoy cabbage, and bok choy.

Foods high in calcium and magnesium, which also calm the body: wheat germ, soy products, lentils, nuts, leafy greens, celery, lettuce, sesame seeds, and steamed almonds.

Foods that comfort the nerves: B-vitamin-packed brown rice, mashed sweet potatoes, plain yogurt, oats, and steamed veggies help. Rice pudding is a soother, too.

Goji berries, one of the richest sources of vitamin C. Goji berries also contain vitamins B
₁
, B
₂
, and B
₆
, which can help the body to deal with stressors more effectively.

AVOID

Caffeine, sugar, alcohol, nicotine, and drugs, all of which stimulate the adrenal glands to produce stress hormones and upset the blood-sugar balance.

Wheat, intolerance to which is commonly implicated in mood disorders.

HERBS AND SUPPLEMENTS

Good sleep is necessary for normal stress reactions. Hops, passionflower, skullcap, and lime flowers may all be taken as tinctures or capsules before bed.

Ginkgo biloba tea, which also lowers anxiety and increases nutrients to the brain.

Chamomile, lime flowers, and lemon balm teas are all good for promoting feelings of relaxation.