Kristen Allott - Fuel Your Brain, Not Your Anxiety: Stop the Cycle of Worry, Fatigue, and Sugar Cravings with Simple Protein-Rich Foods

Food offerings are a universal gesture to show care and support. This workbook highlights a simple formula connecting what we eat to how we feel. Its especially important during times of high stress. I often suggest ways for parents in the child welfare system to use food as a tool so they can be at their best. I personally use protein for my wellness, performance anxiety, and afternoon fatigue.

Ambrosia Eberhardt , family impact statewide manager for the Parents for Parents program at the Childrens Home Society of Washington; and board member and founding member of the International Parent Advocacy Network

This is a well-, thoughtfully laid out workbook that profoundly benefits and encourages individuals struggling with anxiety, post-traumatic stress disorder (PTSD), and fatigue. The reader develops a clear, applicable understanding of relevant neuroscience and physiology while acquiring an effective toolbox to improve quality of life. Each chapter and the appendix provide accessible how-tos, charts, menus, experimentsall designed to accommodate a busy lifestyle and reduce anxiety. A must-read!

Andrea St. Clair, MA, SUDP , positive alternative client care coordinator

This is a must-read for all clinicians helping clients access healthy coping skills. After applying this information in my clinical practice, many of my clients have eliminated or significantly reduced panic attacks, anxiety, irritability, and depression; and improved their relationships. I engage all of my clients in the three-day protein experiment. I love hearing them say, The lizard snacks worked!

Yesenia C. Dominguez, LCSW, PPSC , clinical social worker providing direct services to migrant, Latinx community members of various ages in Southern California

In my clinical practice, I have witnessed a sharp increase in anxiety over the last decade, specifically the last few years. The strategies in Fuel Your Brain, Not Your Anxiety have been essential additions to the interventions I create with my clients. Using these interventions, my clients have been able to build strong, healthy foundations. And with a strong foundation, my clients are better equipped to weather the continual storms of life.

Jeanne F. MSW, LICSW , clinical social worker practicing for over twenty years, working with a diverse demographic of adults, teens, and couples; and owner of Practical Therapy, LLC

Life-changing. This is not an exaggeration of what will happen when you read this workbook. The authors have created tools for resolving the overwhelm and fatigue that many of us feel. In court, families in crisis need a judicial officer who is thoughtful and responsive when making decisions that dramatically impact their lives. Returning home after listening to traumatic events and making complex decisions, my family still needs a present and creative person. This workbook fulfills those intentions and so much more.

Michelle Ressa, JD , Washington superior court commissioner, adjunct professor at Gonzaga University School of Law, advisory board member to Catholic Charities of Eastern Washington for Rising Strong, and board member of Family Impact Network

I have witnessed Kristen Allott work with busy CEOs and senior leadership teams, giving them the tools they need to make better decisions throughout their days. Kristen explains what is happening in our brains with simple, understandable concepts, and follows this up with easy-to-implement solutions. Kristens work has helped numerous leaders lead more fulfilling lives with much less stress and chaos!

Mike Huse , master chair of Vistage-Seattle, the worlds largest network of CEOs; and past president, COO, and vice president of operations for Quality Food Center (QFC)

The authors offer their extensive experience with clarity and compassion, in formats that excite readers to make doable changes for significant impacts. Their unique approach empowers readers to embody a practical understanding of the physiological relationship between body, food, and mental health. They guide readers towards gains in self-knowledge that translate to more mindful choices. This workbook intelligently addresses the challenges of modern lifestyles, providing simple, everyday changes that become the backbone for living a more fulfilling life.

Christine and Po Karczewski , holistic psychiatric advanced registered nurse practitioners (ARNPs); cofounders of Mount Tahoma Sanctuary and The Healing Field in Tacoma, WA; and activists for a mental health paradigm shift

Fuel Your Brain, Not Your Anxiety brings the power of science, along with concrete examples of behavioral changes, into an easy-to-understand approach that supports long-term sobriety. At our treatment center, countless clients have benefited from this program. Through embracing the direct and clearly described concepts, our clients found their resulting behavior changes made a big difference in their mood and overall well-being. A great read that belongs on everyones shelf who has a commitment to their own and their clients well-being.

Amy Condon, MA , current clinical director at A Positive Alternative Treatment Program in Seattle, WA; and licensed chemical dependency professional and certified counselor with the State of Washington

Kristen Allott and Natasha Duarte present a revolutionary and completely accessible way for all folks to influence their own mental health. They illustrate the impact our daily choices can have; and the illustration is not only with words, but also imagery and tables to help us step-by-step, to step into a better expression of ourselves. My only question is, Whens the app going to be released?!

Amy C. Darling, LAc, MAcOM , clinical acupuncturist, herbalist, health educator, and Zen student

Publishers Note

The material in this book is for educational purposes only, and is intended to supplement, not replace, the advice of a trained health professional. As with all new diet and nutritional regimens, the program described in this book should be followed only after first consulting with your health professional, to make sure it is appropriate for your individual circumstances. If you know or suspect that you have a health problem, you should consult with a health professional. The authors and the publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained in this book.

Distributed in Canada by Raincoast Books

Copyright 2021 by Kristen Allott and Natasha Duarte

New Harbinger Publications, Inc.

5674 Shattuck Avenue

Oakland, CA 94609

www.newharbinger.com

The brain image used in the What Is Your Power Supply? figure and others is made by Smashicons from http://www.flaticon.com.

Cover design by Amy Daniel

Acquired by Jess OBrien

Edited by Gretel Hakanson

All Rights Reserved

Library of Congress Cataloging-in-Publication Data

Names: Allott, Kristen, author. | Duarte, Natasha, author.

Title: Fuel your brain, not your anxiety : stop the cycle of worry, fatigue, and sugar cravings with simple protein-rich foods / Kristen Allott, Natasha Duarte.

Description: Oakland, CA : New Harbinger Publications, [2021] | Includes bibliographical references.

Identifiers: LCCN 2020033222 (print) | LCCN 2020033223 (ebook) | ISBN 9781684036233 (trade paperback) | ISBN 9781684036240 (pdf) | ISBN 9781684036257 (epub)

Subjects: LCSH: Brain. | Nutrition. | Diet. | Self-care, Health.