This is savory, healthy and yummy! It works with Weight Watchers, Whole 30 and is clean eating.  

Total Time:  25-30 minutes
 
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Ingredients
 
2 tsp coconut oil
1 pound boneless, skinless chicken breast, cut into 1 inch pieces
1 14 oz bag frozen riced cauliflower and sweet potato
2 Granny Smith apples, cored, peeled and diced
9 oz bag baby spinach
¼ cup apple cider
¼ tsp sea salt
½ tsp black pepper
½ tsp red pepper, ground
Splash apple cider vinegar, optional
 

​Instructions

1. In a large skillet, on medium-high heat, heat the coconut oil, swirling to coat pan.  Add chicken and season with salt and pepper, cook until browned then turn to cook other side, about 3 minutes each side. 
2. Add the apple and red pepper and stir, until apples are tender and chicken is cooked through.  Add riced cauliflower and sweet potato and stir, until cooked through. 
3. Add apple cider and mix all ingredients together, get all of the browned bits at the bottom of the pan.  Add spinach in bunches, mixing to wilt. 
4. Drizzle with apple cider vinegar if desired, the taste is good, but some may find it too strong.

Yield: 4 large servings

2 Weight Watcher Smart Points
Whole 30 and Clean Eating Worthy

Author: Kim Trotto

Inspired by Melissa’s Chicken Hash Whole 30

Most of us experience anxiety to some degree occasionally and would love a natural way to get rid of anxiety.  It may be situational and show up when going through some difficult changes like the loss of a job or relationship.  The good news is there are some easy natural ways you can try to get rid of anxiety. 

For a long time, I did not think that I had an anxiety issue; I thought I had normal “mom” anxiety.  But, after two separate people, one of them a mental health professional, suggested that I might, I started to listen and understand that I probably have mild anxiety that can worsen situationally. 

Some people have more intense and extreme worry and fear that doesn’t seem to go away, this is more serious.  See the end of this article for recommendations of when to see a doctor or mental health professional.  I am not a doctor or mental health professional and cannot give medical or mental health advice.  

In case you don’t know what anxiety looks like, here are some common indications from the Mayo Clinic: 

• Feeling nervous, restless or tense
• Having trouble sleeping
• Having difficulty controlling worry
• Feeling tired
• Having an increased heart rate
• Breathing rapidly
• Sweating
• Trembling
• Trouble concentrating
• Gastrointestinal problems
• Urges to avoid anxiety triggers

Now onto our 5 Natural Ways to Get Rid of Anxiety

Fermented Foods and Drinks

Research by the College of William and Mary shows that fermented foods and drinks possibly contain probiotics that may help lessen social anxiety in young adults.  Probiotics lessen gut inflammation, which can help get rid of gastrointestinal symptoms.  Probiotics also change the bodies stress response, which is connected to anxiety. 
Here is the list of fermented foods that were researched by the College of William and Mary:

• Yogurt
• Kefir or food or dinks that contain yogurt
• Soy milk
• Miso soup
• Sauerkraut
• Dark chocolate
• Pickles
• Juices that contain microalgae
• Tempeh
• Kimchi

 
Regular Exercise

As with many things in life regular exercise can help with anxiety too.  Aerobic exercise that gets your heart rate up is particularly good. So, running, aerobic dance, like Zumba, bicycling and swimming would all be good choices here.

Yoga focuses on the breath and has meditation periods which can be helpful to calm anxiety.  It also can have physical effects like lowering heart rates, blood pressure and improving respiration.  There are established psychological benefits too, yoga reduces the stress response and increases energy and feelings of well-being. 

If there is another form of exercise that you love and makes you feel good, it probably makes sense to try it as well.
 
Getting Enough Sleep

Getting enough sleep is another natural way to try to get rid of anxiety.  One of the symptoms of anxiety is trouble sleeping and feeling tired, so it can seem like a vicious cycle.  For most adults 7-9 hours is the recommended range needed for sleep.

Make a sleeping plan and set a phone alarm for when you should get ready for bed.  Think about all of the things you will do to get ready and plan for them. Of course, adjust it as needed.

Good Sleeping Tips
Power Down, turn off blue light sources an hour before bed.  Try 30 minutes if an hour doesn’t work.

• Go to bed and get up at regular times.
• Avoid caffeine after noon and some pain relievers have caffeine too.

Design Your Bedroom into a Sleeping Room

• Cool and well ventilated, best temp 68-72 degrees
• Fan or noise that covers other noises
• Only use it for sleeping and loving.  (No computers or working if at all possible.)
• If you must have your phone next to you, turn it face down and if possible, on do not disturb

 
Learn Stress Reduction Techniques

Meditation has been proven to reduce stress.  You can practice meditation in as little as one minute a day.  There are lots of great apps available and plenty of guided meditations on YouTube.  A great way to start is to listen to instrumental music and focus on your breathing.  Your mind wandering is natural, don’t worry, just bring it back to focus on your breath. 

This next one, you can do anywhere! Deep breathing, be sure that as you inhale your abdomen expands and as you exhale it contracts.  Inhale through your nose and exhale through your mouth. 

Listening to some of your favorite tunes can bring light to your soul, crank them up!

Using repetitive statements can help focus your mind and reorganize your nervous system.  Here are a couple to try: “Peace begins with me.”  “I am willing to see myself differently.”

If you want to calm fear, check out this process from another blog post.   

Avoid Alcohol, Sugar and Caffeine

For some, avoiding alcohol, sugar, and caffeine can be tough.  I suggest trying it without them and give it time to get out of your system, then see if there is a difference in your anxiety levels.  It may feel worth it to you to remove it at least for the time being. 

Some people have more intense and extreme worry and fear that doesn’t seem to go away, this is more serious. 

It is recommended by the Mayo Clinic to see your doctor or mental health professional if: 

• You feel like you're worrying too much and it's interfering with your work, relationships or other parts of your life
• Your fear, worry or anxiety is upsetting to you and difficult to control
• You feel depressed, have trouble with alcohol or drug use, or have other mental health concerns along with anxiety
• You think your anxiety could be linked to a physical health problem
• You have suicidal thoughts or behaviors — if this is the case, seek emergency treatment immediately

Your worries may not go away on their own and may get worse.  It is easier to treat anxiety if you get help early. 

I hope this serves you!

Kim Trotto is a life and wellness coach.  If you'd like to work on Going from Doubt and Fear to Sure Awesomeness,  schedule  a free 20 minute Discovery Call, click the link to see if we would be a good fit for working together.
https://app.acuityscheduling.com/schedule.php?owner=14571275&appointmentType=4631477
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