Fuel Your Brain, Not Your Anxiety Book Launch

On January 23, 2021, we gathered via Zoom to celebrate the launch our workbook, Fuel Your Brain, Not Your Anxiety (published by New Harbinger). We invited three guest speaker to share how they have been using the information in our book in their work.

Dr. Jane Tornatore

This video highlights guest speaker Dr. Jane Tornatore, speaking about the connections between our workbook and her work as a therapist. Learn more about Dr. Jane Tornatore at DoctorTornatore.com

DR. JANE TORNATORE (11:56)

Andrea St. Clair

This video highlights guest speaker Andrea St. Clair, speaking about the connections between our workbook and her work as an addiction specialist at A Positive Alternative in Seattle, WA. Learn more about Andrea St. Clair and A Positive Alternative at APositiveAlternative.com

ANDREA ST. CLAIR (7:11)

Ambrosia Eberhardt

This video highlights guest speaker Ambrosia Eberhardt, speaking about the connections between our workbook and her work as a parent ally in Spokane, WA. Learn more about parent allies, the Parents for Parents program and Protein for All, at ProteinForAll.org

AMBROSIA EBERHARDT (19:52)

Parents for Parents & Protein for All in Spokane, WA

The Spokane Juvenile Court is one of several courts in the state of Washington that helped birth the Parents for Parents and the Protein for All Programs.

Dr. Kristen Allott and Natasha Duarte sat down (via Zoom) with Heather Cantamessa and Ambrosia Eberhardt to hear their stories about the history of Parents for Parents in Spokane and how they learned about and have been integrating Protein for All.

Here is an 8-minute excerpt from our conversation:

We are grateful for them recalling their story. They remind us of how when starting new programs - hope, persistence and a community of people who believe in helping others be their best selves is what brings possibility into reality.

Learn more at KristenAllott.com, SpokaneCounty.org/4576/District-Court, and ChildrensHomeSociety.org/ParentsForParents

You can find the full interview below - we hope you enjoy!

Part 1 (35:51)

Part 2 (36:02)

Join Us for a Virtual Book Launch Party!

Our virtual launch party is scheduled! We will be on Zoom on Saturday, January 23rd, from 10am to 2pm Pacific time/1pm to 5pm Eastern time. We will post the agenda in the New Year, but here's a sampling of what we have planned: 

• everyone will get a Virtual "Goodie Bag",

• we have special events planned for the top of each hour, and

• there will be a drawing for Door Prizes each hour (including, among other things, a signed copy of our workbook).

Please sign up so we know how many virtual "seats" we need.

Our workbook is now available for pre-order from multiple booksellers! Check out the list here, and order your copy or a copy for an anxious friend today to help us boost our pre-publication sales. If you order today, your loved one will get it in time for Valentines Day. 

We have added a number of pages to our website with information about our forthcoming workbook. If you want to help us promote our book, we're developing a webpage with information to help you share through email and social media. We'll announce this as soon as it's available.

Lastly, We are in the process of scheduling our blog and podcast tours - Do you know of specific online venues you'd like to have us appear on? Let us know!

Please share this widely through your networks!

What Can Be Learned In Therapy?

Friday May 22nd at 1:30pm Pacific Time

(2:30pm Mountain Time;3:30pm Central Time; 4:30pm Eastern Time)

The Connectors Group
When I work with an individual on improving their energy and mental clarity while also addressing other mental and physical health challenges, I often ask if they have done therapy and, if so, what they learned from it.

Often the response is that they told someone their story of childhood, loss, challenges... This, of course, is important, but what did they learn?

For myself, I has seen several therapists over time. With each therapist, I was mostly unclear about what I was learning at the time; I just wanted to feel better. In retrospect, I can see that I was learning:

• to tell my story and not edit out the uncomfortable moments

• how to have an observational self that is not the internal critic

• how to trust myself and trust others

• how to set boundaries for myself and others

• how to learn from my mistakes

• how to talk small steps forward, rather than try to leap into what I have not experienced before

• how to have hope

Recently, I was talking to my friend and colleague Dr. Jane Tornatore, who is one of the therapists that I refer out to when someone is struggling and is looking for more than “just talking” about what’s going on. I realized that part of why I enjoy referring to Jane is that she’s clear about what skills people need to learn to help their brains better integrate their experiences. Neuroscience supports that it’s this integration that helps people feel more stable and engaged in their lives.

Join us for a free discussion with Dr. Jane Tornatore about What can be learned in therapy.

Zoom Meeting Information

• Click this link to join the Meeting https://zoom.us/j/95596758077 or

• Dial by your location: 253 215 8782 US (Find your local number: https://zoom.us/u/abJMR7hgO8)

• Meeting ID: 955 9675 8077

• Note: Once you log-in to Zoom you’ll be in a “waiting room” until we begin.

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Meet Dr. Jane Tornatore:

Dr. Jane Tornatore is a therapist, speaker and author based in Seattle, WA. She has been in private practice for 15 years. Her style incorporates compassion, curiosity, deep listening, and heartfelt optimism, along with powerful shots of playfulness. Jane has dedicated her career and her life to helping people love themselves and have self-compassion. She received a Master’s degree at the University of Illinois, and a PhD at the University of Minnesota. Before going into private practice, she spent two decades working in the field of Alzheimer’s, including research and working for the Alzheimer’s Association. She has authored over 20 articles and just published a book—Everything is Perfect, Just Not ME! A Roadmap for Self-Acceptance. Learn more about Jane at: doctortornatore.com

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The Connectors Group consists of a wide range of individuals who are in positions to help other people navigate their lives better: mental health therapists, executive coaches, psychiatric nurse practitioners, supervisors and project managers, lawyers, teachers, and community organizers.

Our Best Worksheets for Staying in Your Responsive Brain

Maintaining our Power Supplies is especially important - and can be especially challenging - during stressful times. But staying in the smart responsive-cortex part of our brains helps us make responsive, proactive choices rather than reactive, fearful ones. It also helps us relate to ourselves and those around us with compassion, understanding that we each have different tolerance levels and abilities to cope with upheaval in our lives.

With this in mind, we want to share a collection of our best worksheets and tools to help you stay in your smart responsive-cortex brain:

• Monitoring Power Supply

• 3-Day Experiment for More Energy and Mental Clarity: Protein Every 3 Hours

• Ideas for Increasing Protein

• Increasing Protein in Vegetarian and Vegan Diets

• Steps to Evaluating Food labels

• 30 Days to More Energy and Mental Clarity

• Supporting Employee Safety and Wellbeing During COVID-19

And here’s a link to a previous post with three other favorite worksheets.

If you would like to learn ways of using these handouts in story form, check out Mica’s story.

Recognizing and Addressing Addictions in the Time of COVID-19

Friday April 24th at 1:30pm Pacific Time

(2:30pm Mountain Time;3:30pm Central Time; 4:30pm Eastern Time)

The Connectors Group
For some people, this COVID-19 moment can be a set-up for additions, which can lead to long-term physical, financial and relationship challenges. We have brought together three experts who will share different approaches to addressing addictions:

• Ambrosia Eberhardt – 12 step programs

• Andrea St. Clair - Outpatient and inpatient recovery, and alternatives to 12-step programs

• Alida Schyler – Harm Reduction approaches

The below video is the recording of the webinar about Recognizing and Addressing Addictions in the Time of COVID

Meet our panelists:

Ambrosia Eberhardt, Program Manager, Parents for Parents Program, Rising Strong, Spokane, WA

For the last 4 years, Ambrosia has been supporting parents entering Child Protective Services in achieving the skills and sobriety needed to regain custody of their children. She supervises and trains Parent For Parent (peer support) programs, and educates professionals about the complexity of the child protective services system. She uses her voice and experience to influence policy and law changes that impact the population she serves. Ambrosia co-founded a local advocacy group called Spokane Parent Advocacy Network, is a member and prior facilitator of the Washington State Parent Ally Committee, and is currently involved in taking this work internationally to support the creation of the International Parent Advocacy Network. Ambrosia empowers people to walk through complex situations and navigate the child welfare system successfully, using her own story to inspire hope in others. She teaches HOPE classes and champions a Protein for All program. Learn more

Andrea St. Clair, Client Care Coordinator, Counselor and Chemical Dependency Professional

Andrea began her work as a Chemical Dependency counselor in 1990 after completing the Addiction Studies Program at Seattle University. She has a BA in Holistic Psychology and Counseling from Antioch University and a MA in Mental Health Counseling from Argosy University. She draws from Person Centered and Mindfulness Based Cognitive Therapies to support clients in achieving wellbeing and the quality of life they desire. Her dedication to respectful holistic treatment and her quest for better ways to meet client needs led Andrea to a Positive Alternative. She facilitates groups, provides individual therapy, and is often the first person individuals speak with when they call A.P.A. for information about our program. Her ability to connect, offer compassion, and present a thorough picture of what may best suit their needs is reassuring to callers who often feel vulnerable when seeking help. This initial contact opens the door to treatment and desired change. She has been providing group and individual counseling and working as resources coordinator at A Positive Alternative since 2009. Learn more

Alida Schuyler, Recovery coach

Alida has been a professional life coach since 1997 and specializes in addiction recovery.  She works with clients who struggle with over drinking or over drugging, and supports goals of harm reduction, moderation, and abstinence. She developed one of the first trainings in professional recovery coaching, and is currently developing a nonprofit in Kentucky to provide housing, safety, and stability to women seeking recovery. Learn more

The Connectors Group consists of a wide range of individuals who are in positions to help other people navigate their lives better: mental health therapists, executive coaches, psychiatric nurse practitioners, supervisors and project managers, lawyers, teachers, and community organizers.

Nutrition, Mental Health, and Coronavirus - Tenets to support the immune system & mental health

In the March 27th Connectors Group, Dr. Kristen Allott gave a shortened version of her 3-hour training for PESI, which will be available for purchase soon.

Here is the recording of the webinar.

Here is a copy of the full slide deck, and the handouts used in the seminar.

We are working to develop more material to help you and the people you connect be at their best, if you have questions or need tools please email us.

Take care.

Hope Centered and Trauma Informed: Remembering Hope in a Time of Fear

Dr. Kristen Allott and Natasha Duarte interview Chan Hellman, PhD, co-author of the award-winning book “HOPE Rising: How the Science of Hope Can Change Your Life”. Chan introduces the language and science of Hope and shares his insights into how we can cultivate hope during these uncertain times.

This is a recording of a live webinar.

Chan M. Hellman is a professor of social work at the University of Oklahoma and Director of The Hope Research Center. He has written more than 150 scientific publications and has presented at numerous national and international conferences worldwide. Chan has also presented his work on hope with TEDx in the Spring of 2020. Chan’s research is focused on hope as a psychological strength helping children and adults overcome trauma and adversity. Chan is the co-author of the award-winning book “Hope Rising: How the Science of Hope Can Change Your Life” with his co-author Casey Gwinn, published by Morgan James.

Worksheets for Staying in Your Responsive Brain

As we all navigate these uncertain times, remembering that protein-rich food is a tool to help us manage stress is now more important than ever. This will allow us to take in the ever-changing information about COVID-19 and make responsive, proactive choices rather than reactive, fearful ones. It also helps us relate to ourselves and those around us with compassion, understanding that we each have different tolerance levels and abilities to cope with this upheaval in our lives.

With this in mind, we want to (re)share some worksheets and tools that help take the stress out of figuring out how to feed ourselves.

If your anxiety is rising - remember the Lizard Brain Treat: A Lizard Brain Treat is a snack of sugar (a quick fuel) and protein (a longer lasting fuel). You want the quick fuel to get to your brain almost immediately, which will start to reduce the adrenalin causing you to be in your reactive lizard brain. Following this with protein extends the amount of time you’re in your responsive cortex brain, before needing to re-fuel. Our handout has suggestions for Lizard Brain Treats.

Optimizing Your Brain Food Log: We know that what we eat plays a large part in your level of energy and mental clarity, and can help us each be at our best. This worksheet will help you stay focused on managing your anxiety, anger, and depression by tracking your nutrient intake and helping ensure that you are getting protein, carbs, fiber and fat with each meal.

Go-To Meals Worksheet: Having a plan in place so you don’t have to think about what meals to prepare in the moment can be helpful. Having 3 ideas for each meal can help you stay on track with getting enough protein, balanced with carbs, fiber and fat. Use the Go-To Meals handout to list meal ideas that are simple to throw together or ones that you really enjoy preparing. Remember, there are no rules against eating dinner for breakfast and breakfast for dinner! The goal is to have some ideas that you don’t have to think too much about. Pin the completed handout on your fridge for easy access.

For more suggestions and tools, check out the Education Page and subscribe to our Optimizing Brains & Bodies podcast.

What diet types contribute to depression and anxiety?

I am reluctant to write this post. I’m sure I’m going to make a few people mad. In last month’s Connectors Meeting there were questions about how different diet types contribute to mental health concerns. When a person's diet choice restricts food categories, they can find over time that their diet is contributing to increased anxiety and depression. This is because a diet that limits food groups can lead to nutrient deficiencies if health metrics are not carefully monitored through diagnostic labs.

In this post I’ll review some things to watch out for when eating significant amounts of highly processed foods, following vegetarian or vegan diets, and keto/paleo/Atikins types of diets.

Highly Processed Food Diets

Diets high in processed foods have been shown to increase depression and anxiety. These are diets with lots of white foods (bread, rice, potatoes, pasta, muffins, bagels, chips, sweets, fast food). With this diet, when I look at an individual's labs what I typically see are deficiencies in nutrients that help to synthesize dopamine and serotonin. Common deficiencies are protein, B vitamins, magnesium, zinc, omega 3, Vitamin D3, and fiber. Additionally, there is increased inflammation as indicated by elevated C-reactive protein (CRP) levels. Inflammation contributes to depression, fatigue, bipolar, cardiovascular disease, dementia, and diabetes, to name a few concerns. Dr. Felice Jacka provides a whole body of research about the impact of diet on mental health. Here is her seminal paper: Association of Western and traditional diets with depression and anxiety in women.

Vegetarian/Vegan

When I see vegetarians and vegans in my office, they tend to be very anxious individuals and the anxiety often leads to depression. I’m not saying that all vegetarians and vegans struggle with anxiety and depression. Rather, that individuals who are anxious and depressed and vegetarian tend to have higher levels of anxiety and depression due to nutrient deficiencies. Their anxiety is often caused by fluctuations in blood sugar levels because of the low carbohydrate to protein ratio in many of the foods they typically consume.

For example, let’s consider a bean burger. Beans have some protein and some carbohydrates. The bread is all carbohydrates. So this bean burgers contain a lot of carbs and not a lot of protein

Clinically, I have seen anxiety decrease significantly when we assure that they are getting enough protein throughout the day (8 grams per 20 pounds of body weight or at least 65 grams divided throughout the day for anyone over 140 lbs.)

There is a large body of research that suggests vegetarians have better physical health then omnivores. Vegetarians tend to have lower body mass index and cardiovascular disease. However, an Australian study with 9113 participants indicated that vegetarians and vegans have more anxiety and depression then omnivores.

Here are two more studies that may be of interest:

• Vegetarian diet and mental disorders: results from a representative community survey

• Food and Nutrient Intake and Nutritional Status of Finnish Vegans and Non-Vegetarians

For vegetarians, the labs that I carefully look at are total protein, Omega 3, ferritin (iron stores), B vitamins, and Vitamin D3. In my client base, vegetarians and vegans tend to carry less muscle mass and more fat mass.

For vegans, I will also look to see what their primary sources of fats are. The addition of coconut milk and oil can help with fatigue caused by a lack of cholesterol in their diet; consuming enough cholesterol is important because it helps synthesize hormones.

Keto/Paleo/Atkins

I am going to make a “no duh” statement… But it’s one we often forget: Weight does not determine health.

High-fat mass can impact health, but it’s not everything. I’m far more concerned about an individual's ability to be self-compassionate, eat primarily health-sustaining foods, engage in some level of regular movement or exercise, sleep well, and have healthy labs.

I have seen a number of individuals who started on a keto diet (low carbohydrate with high protein and high fat) to lose weight. However, after the initiation phase of just meat and fat, they did not add fruits or veggies back into their diets for years. They explain that primary reason for staying with this phase is because adding back fruits and veggies caused them to gain back the weight they had lost. This is true, because when we do quick weight loss programs it’s hard to not do quick weight gain as well. However, there are some serious health consequences not eating fruits and vegetables.

One of the consequences is that they became very low in B vitamins and Vitamin K. For women following this type of dietary restrictions, they started having heavy menses because their blood was not clotting well. This then also led to iron deficiency, which contributed to their story of depression/fatigue.

Check out these articles:

• Intravenous iron for the treatment of fatigue in non-anemic, premenopausal women with low serum ferritin concentration

• Dietary and supplement treatment of iron deficiency results in improvements in general health and fatigue in Australian women of childbearing age.

In conclusion

Diets that support physical health do not always support mental health. Diets that are low in nutrient dense foods can contribute to mental health concerns through presentation of depression/fatigue and hypoglycemia/anxiety. When someone is considering medications or has tried medicines without the expected positive impact, it’s worth suggesting that they ask their primary care providers for a laboratory workup for fatigue. Going to a naturopathic physician, nutritionist, or acupuncturist to have their diet evaluated for deficiencies that could be contributing to their mental health status is also a good option.

Here are some additional resources:

• Handout: Getting Enough Protein/Optimize Your Brain

• Handout: Getting Enough Protein for Vegetarian and Vegans

• Handout: Fruit and veggie All Stars

• Worksheet: Factors to consider before changing your diet

• Worksheet: Snap Shot of Anxiety

• Blog on labs

• Webpage: Labs & Mental Health: CRP

• Webpage: Labs & Mental Health: Ferritin