Dr. Kristen Allott, a naturopath doctor and Acupuncturist from Dynamic Paths, specializes in non-pharmacological interventions for anxiety and depression relief as well as addictions and Post Traumatic Stress (PTS). Her passion is to empower persons to reclaim their health
What do you do when you wake up at 3 am and cannot sleep? What tools can you use to address anxiety, depression and fatigue? Listen to the show and discover all of Dr. Allott secrets for restoring balance and health the natural way.
Below is Dr. Kristen Allott’s handout for how to achieve anxiety and depression relief by
optimizing your brain health. The handout provides excellent guidelines that make it possible to achieve depression relief and reduce anxiety by eating small amounts of protein throughout the day.
Below is Dr. Allott’s overview for how the right nutrition for anxiety and pain relief that offers welcome relief from depression.
Robert Rodgers, Ph.D.
Founder 2004
Parkinsons Recovery
Optimize Your Brain
Copyright © 2012 Kristen Allott, ND, L.Ac.
Please consult with your doctor before changing your diet.
Healthy Protein Sources
Legumes Nuts
Firm Tofu 1/2 c 20 g Nuts 1/4 c 8 g
Tofu 1/2 c 10 g Seeds 2 T 3 g
Tempeh 1/2 c 16 g Nut butter 2 T 8 g
Lentils 1/2 c 9 g Seed butter 2 T 5 g
Refried beans 1/2 c 8 g Milk Products
Whole beans 1/2 c 7 g Cottage cheese (LF) 1/2 c 12 g
Gardenburger 1 patty 11 g High Protein Yogurt 1/2 c 8-9 g
Seed Grains Not Milk or cheese
Quinea 1/2 c 11 g Eggs
Barley 1/2 c 10 g Egg, whole 1 7 g
Dark rye flour 1/2 c 9 g
Millet 1/2 c 4 g
Oats 1/2 c 3 g Note: Egg yolks contain nutrients that
are excellent for mental health.
Brown rice 1/2 c 3 g
White rice 1/2 c 3 g
Dairy Substitutes Protein powder 1 T 9-15 g
Soy milk 1 c 6 g Yogurt (LF) 1 c 8-14 g
Soy cheese 1 oz 4-7 g Wild fish 3 oz 21 g
Soy yogurt 1 c 6 g
Chicken, Turkey, Beef, Pork 3 oz 21 g
Protein for Mental Health
Small frequent meals with protein help the brain synthesize dopamine and serotonin and stabilize blood glucose to help you feel better. Be sure to also eat vegetables, fruits, and whole grains.
How much protein should I eat?
The quick calculation for your target protein intake is 8 grams of protein for every 20 lbs of body weight, or one-third of your caloric intake is protein. Most people feel better when they eat at least 20 grams in the morning, 20 grams in the afternoon and 20 grams in the evening. The maximum amount of protein per day is 120 grams.
Your Weight (lbs) Target Grams protein Acceptable Range Protein
100 40 36-45
120 48 43-54
140 56 50-63
160 64 57-72
180 72 64-81
200 80 71-90
Portion control
Here are some visual clues to help you keep servings to the proper size:
3 oz of any meat= a deck of playing cards
½ c cooked grain = a small fist
1 oz cheese = a thumb
1 oz nuts = a golf ball
1 T nut butter or nuts = a silver dollar or a walnut
Benefits of eating enough protein
Less fatigue, particularly in the afternoons
Better sleep
More energy
Hungry less often
Better and more stable moods
Higher metabolism from having more muscle mass
Lizard Brain Treat
1/4 cup of fruit juice
1/4 cup of nuts (almonds, cashews, hazelnuts)
Use the Lizard Brain Treat for anxiety and depression relief when you are …
- Anxious, irritated, or agitated.
- Anticipating something that makes you anxious, irritated and/or agitated.
- Not hungry after waking in the morning. Try having nuts and juice on your bed stand and consume the treat prior to getting out of bed
- Hungry, having gone too long (more than 4 hours) without eating
- Having 3 AM committee meeting: waking at 3 AM and being sure that sleep will not come for 2 hours.
Three Day of Ridiculous Amounts of Protein: Protein Every Three Hours
7 AM Breakfast: (14 grams of protein) within an hour of waking
Two eggs, 1 piece of toast, one apple or pear
10AM Snack: (6-7 grams of protein)
1/4 cup of nuts: almonds, peanuts, cashews, and hazelnuts
Or 1/4 cup cottage cheese
Or 2 TBS of nut butter-peanut, almond, and/or cashew
12 to 1PM Lunch: (21 grams of protein) meat the size of a deck of cards
This can be a sandwich, wrap, salad, or soup.
Plus 1 cup of veggies or 1 cup of whole real grain-brown rice, quinoa, and bulgur
Be sure that there is a little veggie fat– avocado, nut oil and/or olive oil.
3 pm Snack: (6-7 grams of protein)
1/4 cup of nuts-almonds, peanuts, cashews, and hazelnuts
Or 1/4 cup cottage cheese
Or 2 TBS of nut butter-peanut, almond, and/or cashew
6 PM Dinner: (21 grams of protein) meat the size of a deck of cards
This can be a sandwich, wrap, salad, or soup.
Plus 1 cup of veggies or 1 cup of whole real grain-brown rice, quinoa, and/or bulgur
Be sure that there is a little veggie fat– avocado, nut oil and/or olive oil.
Before Bed: 1-2 slices of turkey or meat
Copyright © 2012 Kristen Allott, ND, L.Ac.
Please consult with your doctor before changing your diet.
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