What to Buy in Whole Foods to Reduce Your Anxiety

While there is a ton of new studies that are starting to show that what you eat can have an effect on your anxiety, the real connection is between the food you eat and your brain. This means that when you eat certain foods, it has a calming effect on you that helps you to reduce your anxiety (the good foods). But at the same time, there are also foods that have a negative effect on your anxiety and actually make it worse (the bad foods).

While anybody can go online and find some foods that are supposedly going to help them reduce their anxiety, what foods can you go down to your local Whole Foods store and purchase today?

Here is a list of foods that you can buy from your local Whole Foods store to reduce your anxiety, and what to avoid buying, as it will only aggravate your anxiety.

Omega-3 Fatty Acids


Omega-3 fatty acids are one of the foods that you must have in your diet if you want to be healthy and happy. In fact, some will even say that Omega-3’s are brain food that will make your brain happy.

While most doctors prefer to prescribe you some type of medication to help treat your anxiety, the real answer is right in front of you; the food you eat. And when it comes to Omega-3 fatty acids, nothing can be better for your brain. So how does this relate to your anxiety?

When you lack certain nutrients (such as Omega-3 fatty acids), it will have a negative effect on your brain. In fact, it will disrupt your brain function and can even alter the chemistry and neurotransmitters in there as well. This is bad as it’s those neurotransmitters that control your mood, how you feel, and even your appetite.


But when you add Omega-3’s to your diet, you will be giving your brain the nutrition it needs while also reducing the symptoms of anxiety.

Some of the foods that you can add to your daily diet that are high in Omega-3 fatty acids and readily available at your local Whole Foods store include:


Not commonly known by most, probiotics are another food that will help to calm you. While probiotics are for your gut, your gut is extremely important in the production of several neurotransmitters that include dopamine, GABA (gamma-aminobutyric acid), and serotonin.


In fact, recent research has shown that using probiotics can actually work to help you treat, and even prevent your symptoms of anxiousness.

The best ways to get more probiotics in your diet are to either take a probiotic supplement or eat/drink foods that are fermented. The process of fermentation encourages the good bacteria in your gut to grow and can help calm and prevent the symptoms of anxiety.


Foods that will help increase the number of probiotics in your gut that are readily available at Whole Foods include:

  • Sauerkraut
  • Kefir
  • Yogurt
  • Pickles

More Antioxidants


There is a reason that foods rich in antioxidants are considered to be superfoods; they help to prevent your feelings of anxiousness. Antioxidants have been proven to protect your brain against stress, which eventually leads to inflammation. This can and will eventually affect your neurotransmitter production. What this means is that when you are in a state of lower antioxidants, you will feel more anxious more easily.


In fact, studies have shown that when you follow a diet that is rich in antioxidant foods, it will help to treat your mood issues and make you feel better more often.

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Some of the antioxidant-rich foods that you should include in the daily diet that you can easily get from Whole Foods include:

  • Sweet Potatoes
  • Spinach
  • Kale
  • Carrots
  • Squash
  • Fruits Rich In Vitamin C
  • Broccoli
  • Red Peppers
  • Brussel Sprouts
  • Avocado
  • Sunflower Seeds
  • Almonds
  • Strawberries

These are the foods that are readily available at Whole Foods stores, and that is essential if you want to support your optimal brain function.

Refined Sugars And Processed Foods Are Bad


When it comes to processed foods and sweets, it is no big secret that they are bad for you. But did you also know that they are bad for your mental health too? You see, it’s the sugars and refined carbohydrates that are going to cause your blood sugar to spike extremely high, followed by a huge sudden drop.

While this may not sound like it’s that bad, this drop in blood sugar levels has been linked to a higher risk for depression and mood swings.

As if that weren’t bad enough, fried foods and processed meats have also been linked to a drop in your mood, as well as inflammation and heart disease. All these symptoms are linked to mental health problems, as well as anxiety.


While these types of foods are readily available at Whole Foods stores, your best plan of action is to steer clear of any fried foods, processed meats or refined sugars.

Instead, try to shop for the more complex carbohydrates such as the ones that are found in whole grains. These are directly linked to a lower rate of mental health conditions, as well as a lower rate of anxiety.

Alcohol Is A Major Downer

While alcohol is a natural depressant, it is even worse if you suffer from anxiety. While alcohol makes you feel ‘better’ initially, it goes hand in hand with anxiety. In fact, studies have shown that if you suffer from social anxiety, you are 4.5 times more likely to be more dependent on alcohol.


Drinking alcohol may seem to calm you down, but what it does to your body is cause massive spikes and then dips in your blood sugar levels. On top of that, it also dehydrates you, impairs your brain’s ability to function, and causes even more anxious feelings than if you didn’t drink anything at all. It is a vicious cycle when it comes to alcohol.

When it comes to what you should buy from Whole Foods to reduce your anxiety, there are many good things that you can use to help your situation. But at the same time, there are also some foods that you should stay away from as they are only going to aggravate your anxiety symptoms.

Just be sure that you maintain a healthy diet and buy the good foods that are going to help lessen your anxiety symptoms when you are shopping at Whole Foods, and you will be fine.

This article by Madeleine Taylor is originally published at SundayScaries.

12 Ways to Create a Cancer-Free Home

We live in a toxic world and there are so many things that cause cancer from our diet to the household products we use. We tend to think that if we carry our family’s genes, we will develop cancer. On the flip side, we think that if we don’t have the gene, we will not develop cancer. This isn’t true. We need to consider factors such as diet, lifestyle, and environment.

Here are some ways to to reduce your risk and create a cancer-free home.


12 Ways to Create a Cancer-Free Home


Step 1. Eat organic fruits and vegetables

Conventional produce is grown with chemical pesticides and herbicides, which are known carcinogens.

The most widely used brand of pesticide, RoundUp, took a major blow in the media when the World Health Organization announced that RoundUp’s active ingredient, glyphosate, is a type 2 (probable) carcinogen.

Even when washed thoroughly, traces of these toxins are still present on and in conventionally grown fruit and vegetables, due to absorption into produce itself, and via its soil and roots.

Note: Clean fruits and vegetable with a small amount baking soda and filtered water..let soak for a few minutes.

When possible, opt for organic produce, grown without the use of dangerous chemicals. Organic farmers use old fashioned methods to keep pests at bay. One such method is planting garlic near the crops, which naturally repels insects.

Check out the Environmental Working Groups’ Clean Fifteen and Dirty Dozen, to find out which conventionally raised fruits and vegetables are safe to eat and which varieties must be organic.

Step 2. Do not consume genetically modified foods (new terms: Bio-engineered or BE)

Do not eat soybeans, corn, wheat, sugar, cottonseed, or canola unless it is listed as non-GMO or organic. GMOs are extremely dangerous and have been shown to cause tumors.

Genetically modified foods should be eliminated from your diet at all costs, to avoid cancer and other serious illnesses and diseases.

Approximately 90% of U.S. grown soybeans, corn, wheat, sugar beets, cotton, and canola are genetically modified and they are used in nearly every packaged food on the market, especially in the United States.

The ingredients are often concealed with a name that appears to be a natural food source. For a list of ingredients to avoid, check out the Invisible GM Ingredients on the Institute for Responsible Technology website.

For in depth information about GMOs, including how they infiltrated our food supply and why they’re so toxic to all living creatures and our environment, check out Altered Genes, Twisted Truth and Genetic Roulette.

Step 3. Eliminate or reduce sugar consumption

You might say that cancer loves sugar as much as we do and that cancer and sugar have an obsessive love affair with each other.

Sugar is literally the top food choice for cancer and consuming sugar exacerbates cancerous cell activity, causing the formation of tumors as well as increasing the speed of
cancer growth.

As a matter of fact, because sugar is so drawn to cancer cells, certain cancer tests involve the injection of either glucose or sucrose (forms of sugar) into a patient. The sweetened liquid then acts as a tracking device for doctors and radiologists as it leads
them directly to the tumor.

However, sugar found in fruit and vegetables do not feed cancer cells, as proven by the Gerson Cancer Therapy.

It’s important to mention that for most people, the most abundant source of sugar comes from simple carbohydrates, such as white bread, pasta, flour, rice, potatoes, etc… Once
ingested, these foods turn into a form of sugar. Another source of high sugar consumption comes from packaged foods, fast food, and soft drinks.

Often, sugar is hidden or disguised under names that sound like natural substances. You can find more information and a list of names on the Hungry For Change website.
Oncologists know about the sugar-cancer link! So why don’t they tell their patients to reduce their sugar intake? I’ll let you decide on the answer to that question.

Step 4. Avoid artificial sweeteners/sugar substitutes

The majority of artificial sweeteners are carcinogenic and should be eliminated from your diet. That includes the pink stuff, the blue stuff, and any other colorful package that you find on the table at restaurants.

If a product is marked “sugar free”, check the label for toxic, artificial sweeteners, including aspartame, sucralose, saccharin, and high fructose corn syrup (made from GMO corn).

Opt for natural and whole food sweetener sources such as Stevia, Lakanto, honey, coconut cane sugar, molasses, applesauce, maple syrup or granules, xylitol, bananas, raisins, figs, and dates.

Preferably organic and raw products, where applicable. These options have varying textures and tastes so it will take some trial and error to determine which ones are best for each recipe or situation. You can also search for recipes that include these

Step 5. Restrict or eliminate your intake of starchy foods that are baked, fried, toasted or broiled

When starchy, high carbohydrate (high sugar) foods are baked, broiled, fried, or toasted in temperatures exceeding 248˚ Fahrenheit, they form a substance called acrylamide.

Acrylamide has been identified as a “probable human carcinogen” by the National
Toxicology Program as well as the International Agency for Research on Cancer.

Foods with the highest acrylamide levels include potato chips, french fries, coffee, breakfast cereals, cookies, and toast.

Longer cooking times also increase the amount of acrylamide, so it’s best to reduce the amount of time that you bake, broil, toast, or fry these foods.

To avoid acrylamide exposure completely, only consume starchy foods that have been boiled or steamed since these alternate cooking methods do not cause the formation of acrylamide.

Step 6. Remove processed meats/foods from your diet

Processed Meats i.e. bacon

After reviewing more than 800 scientific studies, the International Agency for
Research on Cancer classified processed meat as a Group 1 carcinogenic,
meaning that any animal meat that has been smoked, salted, cured, fermented,
flavored, or preserved in any way is definitely carcinogenic to humans. In
particular, this type of meat has been shown to cause colorectal cancer, one of the top three causes of cancer death worldwide.

In addition, the IARC noted that intake of red meat should be limited as evidence suggests an association between this type of animal product and colorectal, pancreatic, and prostate cancer. The study identified red meat as beef, pork, veal, lamb, mutton,
horse, and goat.

Other studies show that consumption of beef and dairy products elevates IGF-1 hormone levels and a nutrient called choline, in humans. Both IGF-1 and choline are linked to an increase in various cancers, such as colon, breast, and prostate cancer.

Most dangerous are commercially raised, factory farm animal products since they’re fed
a diet of GMO grains – primarily genetically modified corn and soy – and other ground up
animals that were given the same genetically modified feed.

Factory farm animals are also loaded with antibiotics, growth hormones, and toxins to help them grow faster and to keep them from contracting diseases due to the unsanitary conditions in which they’re raised. Many of these chemicals have been studied and are
also proven to directly cause cancer or increase cancer risk. Others remain untested so there is no evidence of the safety or long-term effect on humans.

To protect yourself and your loved ones, eliminate processed meats and moderate your intake of other animal-based protein sources, choosing only organic when possible. Also, increase your intake of plant based protein sources such as nuts, seeds, non-dairy milk,
legumes, whole grains, and vegetables. This option provides all the necessary amino acids for optimum health and muscle building plus the added benefits of nutrients, chlorophyll, and minerals which are not found in animal foods.

Package Foods

Packaged foods, most of which are highly processed, are notoriously unhealthy due to the amount of preservatives, additives, excess sugar, and salt they contain. These substances cause inflammation throughout the human body, now recognized as the
basis and catalyst for all disease, including cancer.

Of equal concern, are the preservatives and additives that have been proven to cause cancer by damaging human DNA, disrupting hormone levels, and reducing levels of good gut bacteria which fights disease and infection. These include chemicals such as nitrites, nitrates, sodium benzoate, potassium bromate, and others.

In addition, nearly all packaged foods contain genetically modified organisms (GMOs). The Seralini Study concluded that these genetically modified ingredients cause the growth of tumors. The DNA damaging effects of GMOs were also discovered by the
scientists who created the genetically altered seeds, although this information was hidden from the public.

Step 7. Eat As Many Cancer Fighting Foods As You Can

There is absolutely nothing that fights cancer and protects your cells from the damage of carcinogenic substances or prevents cancer from developing, more than vegetables and fruit particularly green, leafy vegetables (cruciferous). This is due to the phytonutrients and chlorophyll contained in these super hero foods.

Phytonutrients can only be found in plant foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds. This is what gives plants their color, with each color providing a different type of nutrient, so it’s important to get a variety in your diet each and every day and at each meal.

Mushrooms, onions, and garlic contain a tremendous amount of cancer fighting antioxidants even though they lack any actual color.

Here is a good suggestion from Dr. Joel Fuhrman: Eat G-BOMBS!  That means Greens, Beans, Onions, Mushrooms, Berries, and Seeds! The Healthiest Anti-Cancer Foods!

Step 8. Use and drink filtered water

Regardless of where you live your tap water most likely contains a bunch of powerful toxic substances including fluoride, chlorine, arsenic, chromium, Atrazine, perchlorate, nitrobenzene, and/or lead.

These chemicals have been shown to cause numerous types of cancer, including bladder, breast, prostate, skin liver, kidney, brain, stomach, and lung cancer.

An affordable Reverse Osmosis system will filter out the majority of these harmful contaminants, as well as other nasty materials. Filtered water should be used for drinking, cooking, baking, and making ice cubes. Kangen is a well-known water system and can be expensive.

Step 9. Eliminate or reduce consumption of food from cans and plastic bottles and don’t store or heat food in plastic containers

The majority of food and water sold in cans or plastic bottles are exposed to a
chemical called Bisphenol A (BPA) in the lining of the container.

BPA has been identified as an endocrine disrupter. Exposure to this chemical
increases the risk of breast and prostate cancer. BPA can even be passed onto infants via the umbilical cord and early exposure to BPA influences and increases the likelihood of contracting cancer as an adult. A recent study also showed that BPA masks markers in the urine, used by doctors to detect prostate cancer. This makes it harder to diagnose this deadly disease in the early stages.

Although some food producers are beginning to switch to BPA alternatives, there haven’t been enough scientific studies to predict the effects of long-term use of alternative materials.

To reduce your risk when storing or heating food, use only glass or corning ware containers and cookware. Likewise, when drinking or storing liquids, use only glass bottles or jars.

Step 10. Avoid non-stick products for cooking and baking

Non-stick cookware, such as those made with Teflon, contain a chemical called
Perfluorooctanoic acid (PFOA). PFOA is particularly dangerous due to the fact that the fumes that come from the chemical burn off can remain in your body and environment for long periods of time.

Animals are apparently highly sensitive to this toxin and the fumes are so potent that they have been traced to the deaths of pet birds.

This substance has been shown to increase the incidence of liver, testicular, mammary gland, and pancreas tumor growth in lab animals. Human studies showed an increased risk of bladder, kidney, and testicular cancer from PFOA exposure.

To reduce your risk of cancer and exposure to this carcinogenic substance, use only stainless steel or cast iron cookware.

Although there are brands on the market listed as “PFOA free” or “PTFE free” (PTFE is
Polytetrafluoroethylene, the trademark name for Duponts’ Teflon product), these products are made with aluminum, another heavy metal that accumulates in your body
(especially your brain), increasing your risk of cancer and other serious health

Step 11. Eliminate aluminum

Aluminum is a neurotoxic that accumulates in your bones and brain. Scientists have linked aluminum to breast cancer as well as many other disorders and diseases.
A 2012 study showed that aluminum concentration in foods increased by 76% to
378% when cooked in foil. The range was dependent on length of cooking time, temperature, fat content, and pH level of the food and the presence of added substances, such as seasoning.

Other sources of aluminum are baking powder, pancake and cake mix, self-rising flour, frozen dough, and processed cheese.

To avoid aluminum exposure from your food use parchment paper in place of aluminum foil, BBQ foods directly on the grill or on a non – aluminum grill pan, purchase aluminum free baking powder, make dough and batter from scratch, and avoid processed cheese and beverages in aluminum lined containers, such as soda and juice.

Step 12. Get rid of toxic cleaning products

Before you rush to tell your spouse, I must confess that this is not completely accurate.
While it is true that products used to freshen and clean your kitchen, dishes, and utensils may contain toxic substances that promote cancer, cleaning, in and of itself, does not.

Whether you’re eating, cooking, or cleaning in the kitchen, you’re likely ingesting, absorbing, or breathing in carcinogenic substances such as phenols, nitrobenzene, and formaldehyde which can be found in detergents, polishes, floor cleaners, and
air fresheners.

To find toxic-free products for your home visit the Environmental Working Group’s Guide To Healthy Cleaning web page. This organization is not influenced by corporations or special interest groups because they do not make money from advertisements,
as most informational websites do.

Environmental Working Group is a non-profit that performs research for consumers and publishes their findings on EWG.org. They make no money from the products listed on their site, and take no money from the corporations that manufacture the products.

If you’d like information about a product that EWG hasn’t researched yet you can enter the ingredients into their system, which will provide a detailed explanation of the toxicity level of each ingredient as well as an overall toxicity score for the product.
You can also make your own toxic-free cleaning products. White vinegar, lemon, and baking soda are all inexpensive and effective ways to clean and disinfect your kitchen and baths.


Another item I would consider is reducing or eliminating dairy products. They contain high amounts of antibiotics and growth hormones. And another factor to consider is that the grains they eat contain pesticides, fungicides, and herbicides.


Last but not least, lifestyle plays a big role. How stressed are you? Do you meditate to relieve your stress? Do you journal? Do you practice gratitude? Do you have anger or resentment that you’ve carried around for years?

As I listened to Chris Wark speak this morning on the Food Revolution Summit about how he beat cancer, he mentioned that a crucial factor that helped him was FORGIVENESS!  We need to forgive people and then ask God to bless them!  This was so powerful!

To your health and happiness,


6 Tips to Healthier Snacking

Ever find yourself a few hours after lunch wishing you had something to snack on? You look over and see a vending machine behind your desk. Perfect, you think. You’ve just consumed a small back of chips containing nearly 300 calories, yet you still feel hungry. If this has been you, read on! Here are 6 tips to healthier snacking!

1. Stock up at your whole food store on organic produce! Never leave the grocery store without a plentiful amount of fruits and vegetables. The most important key to healthier snacking is completely eliminating junk food snacking.  Make a list of snacks for the weeks that follow your clean-eating plan and be sure to grab these items during your grocery trip! If you have a readily available selection of fresh produce, you are less likely to indulge in something you know is detrimental to your health and metabolism.

2. Bring your produce home and wash all of it. Preparing your snacks ahead of time will ensure time is not an issue when needing a quick fix food! Slice your veggies into sticks to eat with a side of hummus or guacamole.

  1. Whip up some raw vegan chocolate covered banana bites! These are a special treat that will leave you feeling satisfied. Chop the banana into bite size chunks and freeze flat on a piece of parchment paper. Mix together 3 tablespoons of cacao powder and 4 tablespoons of melted unrefined coconut oil. Once that is thoroughly mixed, add 3 tablespoons of agave and stir. Remove the banana chunks from the freezer and dip in the chocolate mixture. Refreeze for 10 minutes and voila! They are ready to eat. They can be stored in the freezer for a treat later in the week!


  1. Wake up 15 minutes earlier than your usual time to prepare your snacks for the day. Ensuring you have enough time to get your snacks into a lunch box will eliminate the time factor. Time is everything!5. Feeling a little adventurous? Purchase a dehydrator! You can dehydrate almost anything! Chop up some kale and throw it in the dehydrator for kale chips. Dried strawberries and mango slices are also a delicious treat between meals.


  1. Nuts such as almonds and cashews are fantastic snacks that can be found at any store! Health food stores sell organic nuts that you can pre-bag and take with you for snacks during the day! Just remember to eat no more than the serving size!Healthy snacking doesn’t have to be difficult or expensive! With a little drive and dedication, healthy snacking will be your norm and you will never look back at vending machine foods. Why have processed and heavily salted foods with unhealthy amounts of calories when you can have delicious and healthy foods at your fingertips!