Snacks and Panic Attacks with Abby K. Cannon, Integrative & Functional Dietitian

Oct 27

Integrative & Functional Dietitian Abby K. Cannon joins us from New York today to share her top tips on what to eat/what not to eat when going through acute stress. Whether you're mourning the loss of a loved one, are newly post-partum, or swimming in a challenging life change, this episode is for you.

Do you struggle with appetite, overindulge in comfort food, or can't decide what to eat? Think you're going crazy because your digestion is out of whack? Chances are it is simply your body's natural reaction to stress. Abby shares her tools to get you back on track when times are tough.

Elena and Abby discuss:

Abby's top tips for snacks to keep on hand to stay grounded
Do comfort foods actually bring comfort?
Creating a Grief-Care Food Checklist for friends and family (great for Postpartum too!)
Digestive problems during Acute Stress
The Gut as a Second Brain
Eating the rainbow
Supplement Fatigue
Pharmaceuticals and their place on our health journies

Abby is taking on new clients!
Work with her and get in touch via IG @abbysfoodcourt
www.abbysfoodcourt.com

Transcript

00:00.00
elenabox
Hello everybody and welcome back to the ode to joy podcast I'm so glad you're here listening today. We have on a beautiful guest. Her name is Abby K Cannon and she is an integrative and functional dietician and she ask her has her own practice. So. If after this episode, you're like I need I need to work with this woman. You can get in touch with her. Um, you can find her on Instagram at Abby's food court welcome Abby I'm so happy you're here. Let us know where are you joining us from today.

00:27.22
Abby
Thanks so much for having me. I am in New York right now? Yes, yes.

00:37.91
elenabox
In New York good old New York New York so it's nice to have someone joining from my homeland I am speaking to you right now from Paris. So um I was just letting Abby know that if you hear any sort of ambient Paris noises in the background. We're just it's adding to the flavor.

00:53.42
Abby
We love it.

00:55.38
elenabox
Of the conversation. Yes, so today I brought abby on for the episode on snacks and panic attacks. So it's um, a subject that's very near and dear to my soul. Um, and I just wanted to ask you Abby when you think of the topic. Snacks and panic attacks like what comes to mind when I first told you like this is the name of the episode snacks and panic attacks like what came to mind for you.

01:22.00
Abby
First of all I love taking something that's serious, right? A snacking be panic attacks and making it more approachable so we need to be talking about these topics how to support ourselves our mental health ah through proper nutrition. And it can't be all serious because that's no fun. So I loved the I loved the title of it. Um, it made me smile and I hopefully get people interested in talking more about this. So.

01:55.68
elenabox
Yeah I mean it's a crucial topic. Um, and the reason why I included it in my book as an entire chapter was because as I was going through the process of um, caring for my father during a hospice and then especially after he Passed. Um I would have these moments of you know, either a panic attack or that kind of feeling of anxiety and panic and I would find myself you know, not really sure what to eat you know I'd realize oh I haven't eaten all day that could be why you know and then feeling really unsure about.

02:22.32
Abby
Me this.

02:28.14
elenabox
What to eat and how to ground myself back into my body. Um, so that brings me to my first question for you which is might be a very large answer and that's great too. Um, you know which is really like if you were to um. Give a recommendation to someone who's having this moment of of panic and it could be a panic attack or it could just be that feeling of overwhelm and and perhaps they might not even be grieving actively but it could just be 1 of those moments of like extreme change in someone's life where they're kind of like nothing feels solid. Um, what would you recommend somebody have um, sort of to like keep on them at all times almost like a little toolkit um to sort of like diffuse like a panic attack like ah if if it was a bomb. You could just say like here take this here's my top tools. Yeah.

03:11.75
Abby
Um.

03:16.99
Abby
Right? That's a great question I think first of all grief could be because you lost a loved 1 right? as you mentioned, but it it also comes in many different forms so losing a job or.

03:27.35
elenabox
A.

03:34.24
Abby
Losing You know a relationship or something like that. So ah, it it's very relatable this this feeling and when we sense a panic attack coming on a lot of anxiety. We've kind of been conditioned to think of comfort foods.

03:51.17
elenabox
A.

03:53.74
Abby
As a go to to help us emotionally and something that I talk to all my clients about is thinking about Okay, the last time you had that comfort food. How comfortable did you feel after it if you felt.

04:10.49
elenabox
Um.

04:13.18
Abby
Sick too full bloated like you can't move too tight like even more tired than you were before. Um, if you have gas or bloating because of it if you're constipated later because of it we have to Rebrand Comfort Foods right? ah.

04:29.86
elenabox
I Love this? yeah.

04:32.82
Abby
And because there there might be comforting like in that 2 seconds that you're eating it. Ah, but overall they usually don't make you feel comfortable, especially in the amounts that we associate eating comfort foods like the pine of ice cream after you have broken up with your boyfriend or.

04:50.27
elenabox
And.

04:52.79
Abby
You know the Mac and cheese you're devouring mindlessly so I always like to encourage people to take a moment and reflect on that even before the panic attack has come right? So that when you're in that moment of. Panic and anxiety. There's like something in the back of your head saying okay that comfort food isn't actually Comforting. So let's go for this other option. So it's in general we want to have some protein some healthy fats.

05:17.90
elenabox
And.

05:29.71
Abby
Vegetables. Ah these are things that Nourish our bodies from the inside out and having even just a little package of yummy trail mix with your favorite nuts and seeds maybe throw in some dark chocolate chips in there if you're feeling wild. Ah, or some dry a little bit of dried fruit. Ah that could be a nice way to nourish yourself in that moment and eat it as as mindfully as you can right? We're not trying to use the food to.

05:46.95
elenabox
Ah.

06:00.43
elenabox
A.

06:06.20
Abby
Numb us. Um, we're using it to really give our bodies what it needs and when we're stressed we Burn. We need more fat. We need protein. Um, and we need a little bit of healthy sugars right? to just kind of make sure our blood sugar is. Able.

06:26.59
elenabox
And you've brought up something that I think is so important as humans we need protein we need fat. We need healthy sugars all the time. Um, but I almost want to say I mean maybe for me in my experience. It's almost like when I'm going through um a time of extreme stress.

06:31.66
Abby
Right? yes.

06:43.60
elenabox
Um, it's almost like you know my brain. Everything's sort of working in overtime um, trying to analyze everything from every single angle and trying to find some sort of solution this type of a thing and so it's almost like my brain needs those especially those healthy fats.

06:48.33
Abby
Sweden.

06:57.60
Abby
Who.

06:59.48
elenabox
Specifically So I wonder if you could um, share with us. You know what are your a lot of especially it's almost like a read. It's a rebranding especially of fat too because you know for so many years you're like low fat. You know non-fat. It's like.

07:05.92
Abby
Yes, yes.

07:13.28
Abby
Yes, yes.

07:13.38
elenabox
Guys We need the fats. So what are your healthy you know, healthy fat top picks like how can we bring them into our lives for our brains.

07:20.71
Abby
Nuts and seeds are amazing in their whole form or as a nut butter or a seed butter I I can't recommend them enough. Um, and what I particularly like is they they're very portable.

07:35.14
elenabox
Right.

07:37.16
Abby
Right? You can like throw them. You can throw them in your bag. Um or make your own energy ball with nuts or something like that. Ah, then we also have things like salmon that has amazing healthy fats and your protein not really going to throw it in your purse for an emergency.

07:55.47
elenabox
Ah, although sometimes those little smoked salmon. You know things can be a little portable. You might not be popular with your friends I be gosh, she's showing up again with this and she's got a purse full of smoked salmon.

07:57.62
Abby
Right? Maybe? Yeah, maybe you could try that if you find 1 that works for you? Yeah, yeah, yeah, yeah, who smells? Ah, but um, even thinking about having that at. Breakfast or lunch or dinner at a meal to to give you those healthy fats and also the protein with it. That's amazing. Avocados olive avocado oil olives olive oil. Also great options.

08:29.58
elenabox
Um, and that's one of my favorite things is I always keep sort of like a jar of olives I'm I'm a crazy girl too like I'll drink the juice I'm I'm an olive I'm an olive girl. What can I say and it's just such a great like convenient little snack that you can have with you at all times.

08:31.87
Abby
So that's amazing.

08:42.20
Abby
Yes, yes, yes, yes.

08:43.90
elenabox
Or not at all times but like on in your house at all times. Basically so I I wanted to ask you a little bit about um, what your what your feelings are around. You know when we're going through these moments of huge change struggle Grief Whatever you want to call it. Um, and. Your thoughts on. Perhaps why we have problems with appetite. You know, um, either, you're feeling like I don't want to eat anything and then you get late into the day and you're like oh I need to eat everything or you're overeating all the time like what are your thoughts on that and how can we be mindful.

09:09.32
Abby
Um.

09:22.89
elenabox
Of that and take care of ourselves so that it doesn't so we don't overindulge or or undereat.

09:29.59
Abby
It's really challenging. But the first thing to understand or to keep in mind is this is a ah period of acute stress and also chronic stress and stress of all the toxins is one of the worst toxins of all. And when we're stressed our cortisol goes up and it's not meant to be. We're not meant to always have super high cortisol. So if we never get that relief from a decrease in cortisol, we are going to feel either super hungry. Um, because we're kind of burning everything up or we just need that comfort or we completely lose our appetite right? it it can be 1 or the other of this extreme or of these extremes and it's. A hormonal chemical situation that our bodies are going through. So it's not like you are failing ah or you can't handle a situation. Your body is trying to protect itself in its own way. It's just not very helpful. Ah things.

10:38.21
elenabox
Ah, more.

10:41.78
Abby
Ah, but you know we were were biologically primed to run away from that tiger that's stress right? So it's in acute situation. The Tiger's running after us we have to get out of the way. Um, and all of our blood rushes. Out of our digestive system into our extremities so that we're ready to to charge. Um and that doesn't go away ever when we're in a chronic State. We're just always always feeling that that charge. Ah.

11:06.62
elenabox
Um.

11:19.92
Abby
So it's there's something chemical going on and those chemicals those hormones are driving our behavior. It's not just about ah your self-control. So.

11:33.34
elenabox
Um, right.

11:35.78
Abby
There are things we can do to support our hormones and to support our stress response and there are certain things that we can do that just feed into the negative effects of it having balanced meals throughout the day. Even if you're not hungry which usually I like people to think about you know their. Hunger Cues and how they're feeling but sometimes we can't trust Ourselves. Ah, and when we're in these acute and chronic stressful Situations. We have to use some of our knowledge to get us through so making sure you're eating balanced meals throughout the day that have a mix of.

11:58.75
elenabox
Um.

12:12.90
Abby
Lots of different colors of veggies, healthy fats proteins fiber to keep us balanced only supports us and if we lack those things if our blood sugar isn't controlled and we're on this blood sugar rollercoaster. It makes it even harder to responsibly and effectively deal with cravings or what to do when you are having that panic attack or ah, you know mood swings. So Everything you know, stress affects. Our behavior and also our eating choices affects how our body is responding to the stress.

12:53.54
elenabox
Who who and I feel like this is something that you know when people are going through these types of experiences like they're like I know something's not right? but I don't know what's happening and and we're sort of just running because you are literally running you're on that fight flight fighter.

13:09.20
Abby
Yes.

13:11.73
elenabox
Fight or flight or freeze response and so it's hard to sort of ah make sense of anything that's happening. Um, which bring right.

13:17.27
Abby
And the easiest foods to reach for are convenience foods you lack energy you lack motivation. You don't want to have to make a choice. So what do you see in front of you. It's packaged crap for the most part.

13:28.52
elenabox
Right.

13:35.50
elenabox
Um.

13:36.57
Abby
Ah, even if it has great branding. Ah and it that only exacerbates the the situation. You know if someone was there with a beautiful pot of soup for you if vies and protein you would probably eat it. But you know.

13:53.59
elenabox
Um.

13:55.61
elenabox
Right? because maybe Grandma's dead now so she can't you know there is no more grandma soup. No but it's supposed so you know the whole the whole topic is like we have to bring joy to these things because.

13:55.83
Abby
Grandma's not standing at your door with it was like but right I don't need to laugh so sorry Grandma but right? Yes, yes.

14:10.44
elenabox
Every single human is going through this time of like you know there is no more grandma soup or like god what I really would love is a really nice nourishing bowl but like I'm completely alone and I've been laying on my apartment floor for the last three days you know like we're humans. We've been there and it's it's devastating. It's sad, but like.

14:12.87
Abby
Okay.

14:28.10
Abby
Yeah, yeah.

14:28.34
elenabox
Hey let's talk about it. You know so that's that's why we we speak about these things and you know speaking of that sort of home home cooked meal that so many of us crave I mean I've been living here now in Paris for one month and I'm alone I mean I've been meeting great people but I've been really missing that like home cooked meal.

14:45.97
Abby
Who who.

14:47.99
elenabox
Um, and it brings to mind you know I'm I'm curious to hear if if you've had this experience but when someone passes suddenly the whole neighborhood If you're lucky God If you're really lucky. You have an amazing community of people who will begin to cook for you.

15:00.83
Abby
Move.

15:02.64
elenabox
And I don't know if this happened to you but when my father passed it was like we there was a wave a tsunami of lasagnas just arriving arriving at our doorstep and I just started to be like why so many lasagnas like and listen I love lasagna but can I eat it every day.

15:08.58
Abby
Yes, yes.

15:17.90
Abby
Right? right.

15:21.19
elenabox
Breakfast Lasagna lunch Lasagna dinner lasagna like enough with the lasagna. So and it's a lovely gesture and I think people really want to know how they can help another person while they're going through something really tough. Um, so I would love to hear.

15:29.30
Abby
6

15:38.16
elenabox
What you would recommend so say our listener hello listener. You know you might have a friend who is going through a really hard time or maybe you're going through a really hard time like what sorts of meals. Can we ask for? if we're the person going through the hard time and what sorts of meals can we offer to cook and show up. So that we don't come with the tenth lasagna that just is going to pack up the fridge. Yeah.

15:57.72
Abby
Right? right? It's It's a great question and it can be tricky right? because when people are going out of their way to be there for you. You don't want to at the same time feel like you're complaining about what they're bringing right.

16:13.63
elenabox
Of course, not yeah.

16:16.98
Abby
But I also think we need to get more comfortable about speaking about our needs especially to the people who are closest to us I mean if you think about your best friend if she's going through something hard and she says Abby can you make me a chicken soup like what do I care.

16:34.14
elenabox
Yeah, um.

16:36.11
Abby
You know as opposed to making thoseagna so ah, getting clear on your needs and being able to communicate them is a skill in and of itself I would say it's probably really difficult to do when you are in the stress response and in the grieving stage. So I understand why people don't do that.

16:50.50
elenabox
Yes.

16:56.10
Abby
But having a toolkit or even talking to your friends if you if you know that someone close to you is very sick and the inevitable is around the corner like talking about it ahead of time and saying this is what. I'm gonna need This is what's comforting to me could be really really beneficial. So I'm Jewish when we're sick and Grieving. We Love a matz of all soup like that Just what could be better. My husband is scottish. He's like I don't understand this soup at all like what is it.

17:27.34
elenabox
Yeah, yeah.

17:33.72
elenabox
Ah, um.

17:35.10
Abby
And my Grandma's ah she's still alive. But my Grandma's Masol soup had 0 flavor like it was it needed more salt but like I actually liked it without any flavor and once he ate it. He was like this is and I was like this is the best thing ever. Ah so.

17:50.75
elenabox
Ah, yes I get it.

17:54.10
Abby
You know, thinking about the culture and I think we can learn a lot about people's cultures through this through these stressful situations. Ah, and what foods to different cultures and different people show.

18:03.43
elenabox
Are.

18:11.69
elenabox
Yes.

18:12.58
Abby
Love Ah, and you know so for us, it's just like Maswell soup when we're sick when we're grieving is just like a great go to but my friend who isn't Jewish won't know that. Ah so so communicating that ahead of time if you can anticipate.

18:23.37
elenabox
Ah, right right.

18:31.91
Abby
Difficult time coming. Ah I actually I work with a lot of women who are pregnant and I Always you know, tell them before they have the baby have a list of food that you like and that your partner likes for people to get you. When you're in those early days of having a newborn again. Another really stressful Situation. You could be grieving ah the Birth. You didn't have you could be grieving. Um your freedom you sleep lack of sleep right? You could be grieving in in different ways.

18:52.10
elenabox
Um, well.

19:02.40
elenabox
Um, right.

19:07.23
Abby
During that time period so making it really clear like this is these are foods that we like to eat give them to me ah and having a list of it could be really helpful.

19:14.79
elenabox
It's so huge I'm it's like being proactive and I love that you brought that up because I often talk about birth because it really is like the opposite end of the spectrum of you know the world that I'm in which is which is the death world. But it's you know it's We're basically like I'm a death doula so I help.

19:23.74
Abby
Move in and then.

19:32.71
elenabox
People to leave the earth and then you know birth Doulas help the souls to come onto the Earth but it is very much a similar um space a similar experience. Um and just in the same way that you would prepare a home for a new soul to come in and you prepare the nursery. It's like.

19:33.17
Abby
6

19:50.17
elenabox
Having that same sort of um yeah I Love the idea of a checklist but to prepare for someone to leave is is so huge and and we should be thinking about these things and so that when it happens we're not like I feel like it's just a similar thing of of when somebody has a baby you know people are like here here we go. Like let me just throw things at you and you're like actually I don't need that right.

20:09.59
Abby
Right? right? right? right? I mean I always say like nobody needs another one see like just give someone food. Ah after they've had a baby because that's you know, just the most helpful.

20:17.97
elenabox
He has.

20:26.52
Abby
To have really good nourishing food. Ah but soups are amazing right? to to ask for like a veggie soup a chicken soup if you eat meat um things that are kind of easy to digest and eat warm and comforting. Ah.

20:29.79
elenabox
Um, but.

20:46.11
Abby
Could be really really useful and they freeze really well. So if you a lasagna freezes really well to to be fair, but um, but right right? and it it might Also you know, not again, comfort food Think how do you feel after you eat ellazon.

20:52.30
elenabox
Yeah, we're not turning down the lasagnas. We just need a little variation.

21:01.72
elenabox
Um, right? ah.

21:05.57
Abby
Um, you might not feel that great with a lot of dairy. Especially you know when we're going through times of stress again. Our blood rushes to our extremities. Our body doesn't want to deal with digestion. It doesn't want to deal with fertility. It doesn't want to deal with you know things that aren't immediate ah immediately important. So.

21:19.66
elenabox
Right.

21:24.99
Abby
Digestion is shut off so things that are harder to digest. Maybe you never had a problem with white pasta and cheese before. But now you do It's because your body isn't adequately able to focus on digestion during the stress State. So you might find that certain Foods. You're now intolerant to or just don't sit great. Um, and and those could be some culprits to to keep in mind.

21:53.20
elenabox
I'm so glad you brought that up because that's another thing It's like surprise you're not only grieving but now you're constipated or or the other end and it's something that like again if you're going through this or you know.

21:57.82
Abby
My amus I.

22:06.82
elenabox
You will at some point you know if you're lucky I always say in Life. You will go through something that is that will absolutely break your heart open and it's such a wonderful opportunity. But it's something to be aware of and you know you're not Crazy. There's nothing wrong with you. It's just your body is literally. Fighting to stay alive and is just doing what it thinks is the right thing so it doesn't mean you'll never get to enjoy lasagna or pizza or anything or ice cream again. But it's just like your body's like hey right now keep it Simple. We just need to keep it. Simple.

22:29.69
Abby
Right.

22:37.75
Abby
And you can make some really nutritious baked goods that are comforting and delicious and satisfy a sweet craving but also have fiber and protein and healthy sugars and healthy fat. Ah, and you know making someone a homemade you know blueberry Crumble right? with like blueberries and then a granola crumble could be so yummy and satisfying for them.

23:00.52
elenabox
Who.

23:09.53
elenabox
Oh yeah, oh yeah, that's amazing. Yes, so it's like instead of the box of donuts like let's let's get. Let's be smart about this so that the person's not like Wow Great now. My blood sugars spiked and I feel horrendous like let's be smart about this. So.

23:15.73
Abby
Right.

23:21.51
Abby
Right? right.

23:27.24
elenabox
It's it's such a huge huge topic so that brings to mind I'd love to hear I'd love for you to tell us a little bit about what we call? Oh gosh I hope I get it right? but basically like the the gut brain connection. How many peoples talk about how the gut is like a second brain which.

23:39.37
Abby
And.

23:45.31
elenabox
I Think some people aren't aware of and maybe could you give us a little bit of an explanation for those of us who are new to this idea.

23:52.63
Abby
Absolutely absolutely So. The gut is in constant communication with the Brain. We make most of our serotonin which is our feel-good hormone in our gut. Um, so if we're not taking care of our gut health. And all the bacteria that live in our gut that we're just learning more and more about every single day. Really,. It's such a hot area of research if we're not beating the good Bacteria. We can get an overgrowth of bad bacteria that then won't make as much serotonin that won't make the feel good hormones. Ah, that our whole body and brain need to function. Um, a lot of these bacteria make short chain fatty acids so they break down the the healthy fats that we eat or turn foods into short chain fatty acids that our bodies and our brains need. Ah, and again, if we're not feeding those good Bacteria. Ah and conversely feeding bad Bacteria. We are going to feel even more negative effects of ah difficult times.

25:04.10
elenabox
Right? What is that I don't know the exact statistic but there's some crazy statistic that like actually in the human body we had. We're made up of like a huge amount of bacteria.

25:15.36
Abby
And we're made up of more bacteria cells than we are human cells. Yeah, which is just which is just crazy. Ah and it was you know evolutionarily it was to help us.

25:19.40
elenabox
Mind blowing right.

25:28.48
elenabox
Right? yeah.

25:30.66
Abby
Right? These bacteria the mitochondria in our actual cells that now is no longer a separate bacteria was a different organism that we you know we took um so over you know millions millions of years we

25:43.48
elenabox
Um.

25:48.82
Abby
Have developed these great relationships with this bacteria and now because of our modern diets and Lifestyle we're not ah, we're not imbalance and it's negatively affecting our mental health because of this really strong gut.

25:57.32
elenabox
Right.

26:06.89
Abby
Brain connection that also affects the hormones that we make um you know Leptin and Ghrelin are are two hunger hormones. So Grelin tells you you're hungry Leptin tells you you're full if your hormones are all off you know your gut is going to be telling your brain you're hungry when really, you're not hungry.

26:25.69
elenabox
Um, right, which is crazy because when we start to think like the fact that this does affect our mental health because literally the gut and the brain are connected. It's almost like oh gosh it's It's almost like a.

26:26.40
Abby
Or not appropriately tell you when you're full.

26:40.35
Abby
Yes.

26:40.48
elenabox
Ah, relief in a sense because you're like okay I'm not crazy like literally my my gut health is just off and yeah I'm going through a hard time but you know there are ways we can support ourselves So What would you recommend for someone who is you know sort of offbalance and and what sort of foods and things can they bring into their. Lives to you know, even it out a little bit.

27:02.90
Abby
And adding more fiber more fruits and vegetables of all different colors is super important for everyone right? Ah, just across the board especially in times of stress though certain nutrients are being depleted more than.

27:07.30
elenabox
Um, yeah, yes.

27:19.78
Abby
Others just like when we're sick. Ah we need more vitamin c ah because our body is is burning it up so we need to replenish what we're burning and a lot of what we're burning are vitamins and minerals found in colorful fruits and vegetables. So. Filling up on those is huge and can really help support ah support our overall health and then our mental health making sure we have balanced meals with our vegetables with a little bit of protein with some healthy fats with some complex carbs making them balanced. Eating regularly. These are super simple, basic tips. But so often we forget them. We're just grabbing the croissant or the bagette. Ah right? and you know again in those 2 seconds it's delicious it's easy but

28:07.66
elenabox
Especially here in Paris.

28:17.13
Abby
Overall, it's not supporting a healthy gut bacteria and it's not replenishing what we're burning up at ah at an even higher rate.

28:27.40
elenabox
Um I always loved I don't know I'm curious to hear what you think about it. But then what is it. It's like the rule of 5 getting like at least 5 different colors on your plate I love to like structure my meals in that way where I'm like okay we need a little bit.

28:33.82
Abby
Yes, yes.

28:39.27
elenabox
More color here like last night I was cooking and I was like this dish needs a little red. You know it's like it's fun to think of it in that way because then you're really eating eating the rainbow which it also makes cooking more fun you know because you're like yeah more variation.

28:42.10
Abby
I Love it.

28:49.88
Abby
And more delicious. So it's yes, it's It's really really important to include that.

29:00.70
elenabox
Yes, yes, and then what are your thoughts on like probiotics like um or just even like kimchi and sauerkraut and those types of like fermented yup.

29:07.75
Abby
Love them? Yes, thank you for bringing those up fermented foods are amazing ah make sure that they're actually fermented so not all pickles are fermented. So if you see vinegar in the ingredient list that means it's not fermented. Doesn't mean it's bad for you. But.

29:20.12
elenabox
Um, wow.

29:24.90
Abby
But pardon me it just means it's not fermented. Um, and sometimes there's a lot of sugar in pickles or particularly beets I feel like pickled beets had just a ton of sugar which I think is really interesting because beets are super sweet. So I don't know. But.

29:36.47
elenabox
Um, ah right.

29:41.56
Abby
You want to look at the ingredients make sure it's actually fermented. You should be getting it from the refrigerator section if it's not in the refrigerator section red flag. But there's vinegar in there because that's the preservative keeping it safe and not moldy. So ah, but including at least one fermented food a day is.

29:48.95
elenabox
Right? right.

30:00.51
Abby
So helpful to our overall health whether you're in a stressful situation or not ah and then you know even more important when we're when we're in stressful situations again to feed that good bacteria and I love to get prebiotics and probiotics from food as opposed.

30:12.67
elenabox
Ah.

30:18.28
Abby
2 supplements but supplements can also be helpful if needed.

30:20.16
elenabox
Right? So that leads me to my next question which is yeah like what are your top supplements for someone who you know Perhaps they're just kind of scraping By. They're like listen the bare minimum I can do is like a salad here and there and you know they need more nutrients. And they need it in that kind of a way like what would your top you know take these every day while you're going through a huge grief A huge change.

30:46.83
Abby
I would say a multivitamin in general can't hurt. Ah just to kind of cover our bases. Um, and then a fish oil or omega, 3 supplement could be really helpful. Vitamin D is really Important. Ah and. Sometimes there's enough Vitamin D in a multi. Sometimes there isn't I always recommend getting your blood tested and working with someone before just adding in supplements because a you don't want to take something you don't need ah supplements can be really expensive. It's hard to take a.

31:16.34
elenabox
Right.

31:23.20
elenabox
I Know guess.

31:24.20
Abby
Supplements I don't think we'd talk about it a lot or enough but like you know I've had clients come to me from a you know, really fancy expensive doctor and they're put on like 20 pills and they're like I can't swallow these so i.

31:38.83
elenabox
Can't get him down right.

31:42.53
Abby
You know, supplement fatigue is ah is a real thing so we want to make sure that we're using targeted supplementation based on what you actually need so getting your levels checked. Um iron is a good one to check vitamin D B Vitamins are really good to check to make sure. Ah.

31:50.58
elenabox
Right.

32:01.12
Abby
That there aren't any deficiencies there that then could be exacerbating any mental health challenges that you're going through.

32:08.50
elenabox
Which leads me to my next question. Um, which which really has to do with mental health. Um I'm curious to hear. Obviously it's a very nuanced subject. Ah but I'm curious to hear your thoughts on you know Pharmaceuticals. Um. Um, antidepressants these types of medications that obviously I I understand why many people turn to them during times of of of difficulty. Um I'm curious to hear your thoughts on them and perhaps if they're you know I know there's a lot of people who um, perhaps don't want to go down that route or or what. Types of things. Can they do I know you're also a yoga teacher. So You know what types of things can they do before taking that leap if that makes sense.

32:42.56
Abby
And.

32:51.80
Abby
Absolutely There are medical drugs pharmaceuticals for a reason and they absolutely have a place in our health Journeys Ah, if we. Totally dismiss Them. We are dismissing something that could really be life changing for somebody. Ah the most important thing is that you're working with a practitioner that supports you and your goals. So if you don't want to be on an ssri long term.

33:23.89
Abby
Don't go to a traditional conventional psychiatrist who is just going to put you on a medication and continue to increase it until you explode or die yourself. Um, not because of the ssri just because of all days right? Um, so you want to be with.

33:30.98
elenabox
Right? There's no end. Yeah, right? yeah.

33:43.60
Abby
You want to be working with professionals who are in who are aligned with your values and then if someone if a professional is saying okay, you don't want to take this medication but let's try all these dietary interventions first or let's try these natural supplements first see how you're feeling. And then we can see whether or not you need a ah ah pharmaceutical or they might say look you can't even get out of bed. Um to make that beautiful soup or or the gluten-free lasagna. Ah.

34:12.73
elenabox
Her life.

34:19.32
Abby
So We need to give you we need to give you assistance now right? But if you don't trust your provider your care provider then it's going to be really hard for you to get the care that you need and deserve and making sure you're with the right people is really important and. It could be that you have a vitamin or minerals efficiency that is contributing to how you're feeling and simply correcting that could be enough to get you over the hump without needing any other intervention I'm not opposed to it I am opposed to at.

34:50.40
elenabox
Here.

34:56.15
Abby
As a first line defense without talking about any of the other tools that we have ah and using drugs not in conjunction with the other tools like if you're just using drugs and not ever talking about diet or lifestyle or things like yoga and breath work. Ah. That you can do at home flying in bed for free. Um it then we're missing a really key component to to healing.

35:15.13
elenabox
Um, yeah mm.

35:27.97
elenabox
And that's the thing it's it's all about healing you know and um I think that approach to say ok first let's try all of these things you know are you meditating have you moved your body you know have you taken a ah deep breath in the last. three days you know let's let's look at that first because when you're going through something like this. It's it's a deep process and and as you said I think and those drugs have a place certainly and at the same time. Um, my opinion is it's also so worth it. To go through the process to go through the darkness and you might be there on your hands and knees like in the mud and in the fire but like what you get coming through that is is huge and listen sometimes we need help you need support. Yeah.

36:12.71
Abby
But you need this right support right? It's really you know unless you have the right person I think guiding you through the mud. Ah when you're in it. Ah, it's.

36:20.92
elenabox
Yeah, oh yeah, yeah.

36:27.38
Abby
It makes it even more challenging. So.

36:29.60
elenabox
Yeah, totally we need somebody like on the sidelines as if we were in that What are those like extreme races that people do that like that's what we need. We need someone on the side of being like hey and you know eat your veggies and dot on like we need help. Um, but it is worth it to go through I I mean Gosh I love.

36:32.98
Abby
Yeah, totally totally totally. Yes.

36:46.29
elenabox
I Love a deep process I'm in I'm in one now. So like this is all very helpful to hear from you. Um, so now.

36:51.65
Abby
Yes, and it's not easy. It's not easy but also taking a pharmaceutical isn't easy either because there are negative effects to them. Ah, then you, you know you become You can become dependent on them. Um.

36:56.49
elenabox
No.

37:07.71
Abby
It can be demoralizing if you're not if you don't feel like you're taking other steps besides just taking a medication so you know if you don't like a certain care provider make sure that you find 1 that you do and it's hard to find them.

37:21.74
elenabox
Yeah, it's hard to find someone to that you vibe with who's not going to automatically be like okay and let's here's the prescription and see me in three weeks and but.

37:29.83
Abby
Vice I slide.

37:36.88
elenabox
And then that just makes it even harder too when you're going through something like that. So if you are looking for a care provider and you're having a hard time doing it like this is another opportunity. Ask a friend hey I I really need some help finding someone who can support me in this um God it's it's the delegation you know delegating of like I need help.

37:45.65
Abby
Right? Yes, totally. Right.

37:55.87
elenabox
Really need help here. Um so I guess that leads me to my my last question which which is another like asking for help asking for help situation. Um, so this is ah this is for the person who who hasn't gotten out of bed in three days you know the person who like. I haven't gotten food shopping I have nothing in the pantry I've got nothing but they need to eat and the easiest thing to do is you know, get on to seamless get on to yelp uber eats whatever and order something.

38:19.88
Abby
M.

38:29.15
elenabox
So what would your recommendation be for someone who like how can they find something that's going to be really nourishing really good for them in those types of times where all they can do is look at a menu on their phone and hit click click click and then it's there in what 45 minutes

38:42.20
Abby
And look that's totally fine. We all we all need to realize that we're not living in these villages where people just show up and so and are able to support us with chicken soup. You know every time we need it.

38:55.30
elenabox
Right.

38:59.31
Abby
Ah, so we need to rely on external sources. So try to find you know the healthiest restaurant around. Maybe you're getting a salad. Maybe you're getting a soup Um, try to avoid those comfort foods that don't actually make you feel comfortable. Ah, and think about ah building a balanced meal and if. The meals that are offered aren't balanced like get sides of veggies. Get um, get things on the side order from a few different places. Ah but there are especially if you're living in a city near a city Even the suburbs there are better choices. And we always want to. They might not be perfect. They're not going to be as great as Grandma soup that's homemade, but it's better than ordering you know fast food chicken fingers and French fries. So um, thinking about building that balance plate with lots of veggies. Some protein some complex carbs and some healthy fats. And then lean into some frozen foods. There are some amazing frozen meal. Delivery companies. Um that I recommend to my clients especially when they're just like really slammed at work or just had a new baby and don't have time to cook that you can have delivered to you I mean it's not going to. And immediate. But and then you have food for a week and and that can be really helpful. Yeah, so daily. Harvest is great. Purple car Carrot has some great options that are Pre-made. Ah.

40:17.40
elenabox
I Love that I've never actually tried that. That's a great That's a great tip. What? what are your favorite companies if you can share.

40:31.78
Abby
Blended Spoon I Don't love that all that comes in plastic packaging. But so does any takeout. So so I'd I'd rather you be nourished in this moment. Um, get your energy up, get your ability to get out of bed back.

40:34.35
elenabox
Right? right.

40:50.22
elenabox
Ah, yes, right, right? It's just a step by step process my friends. So if you're in it if you're in that like cut yourself some slack. Give yourself a little pat on the back. Everything's out of whack I'm so I'm starting to make a little poem about this. Um.

40:50.35
Abby
And then we can We can deal with cooking at home.

41:04.23
Abby
Yeah.

41:07.46
elenabox
You know? so it's we have to be kind to ourselves when we're going through these processes. Well I thought that about wraps up this conversation on snacks and panic attacks and I'm so glad that you came in to share all of your wisdom with us. It's been an absolute pleasure. Um, and if.

41:09.17
Abby
Yes, yes, yes, yes.

41:24.59
Abby
Yes, thank you.

41:27.44
elenabox
Yes, if you could um, is there anything you have going on anything you want to share with with the community. Um, any fun events. You have coming up or um and how can people well we know they can find you on Instagram but um, how can they reach you? How can they work with you.

41:43.36
Abby
You can find me on Instagram at Abby's food court. You can also check out my website abby'sfoodcourt.com I am taking on new clients I'm also pregnant so I am due in December. Um, so at.

41:58.48
elenabox
Right.

41:58.52
Abby
Point soon I will be taking new clients. But right now I still am and then I'll take a little bit of leave but then I'll be right back at it.

42:06.36
elenabox
Ok, this is exciting I will link all of your information in the show notes. So if our listeners want to get in touch with you. They can for the time that you have before the baby arrives which is so exciting. Um, and.

42:09.27
Abby
Thank you you.

42:15.70
Abby
Yes, yes, yes, yes.

42:22.17
elenabox
That that about Wraps up. Thank you so much for joining us. It's been an absolute pleasure. Oh and this has been another episode of the O to joy podcast.

42:24.49
Abby
Thank you! The pleasure is mine. Thank you.