FLP eBook 7 - Anxiety, What Is It and How to End It’s Reign of Terror
Ask Yourself. Am I Present? Awaken the Observer and Come Present to Now.
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What Is Anxiety?
Partial Source: Anxiety Disorders (Washington: National Institute of Mental Health)
Everyone experiences anxiety, whether it's dreading tomorrow's math test or fearing a dangerous situation. However, anxiety disorders cause anxiety out of proportion to the situation and interfere with normal, daily activities.
Generalized Anxiety Disorder (GAD), exaggerated tension without apparent cause, can be debilitating but doesn't usually cause people to avoid certain situations. People with GAD often seem unable to relax or fall asleep and may experience light headedness, shortness of breath, nausea, trembling, muscle tension, headaches, irritability, or sweating.
Panic Disorder (PD) causes people to feel terror suddenly and unpredictably. PD can become disabling when people avoid situations they fear may bring on an attack. Panic attack symptoms include rapid pulse, chest pains, shortness of breath, dizziness, nausea, numbness, trembling, and a fear of going crazy or dying. Depression or alcoholism often accompanies PD.
Agoraphobia, the most disabling anxiety disorder, is diagnosed when panic attacks cause people to increasingly refrain from normal activities. As such people avoid situations where they fear an attack may occur -- in crowds and stores and on bridges and public transportation -- they become so restricted, they may not leave their homes.
Social Phobia (SP), an intense fear of humiliation in social settings, may cause sufferers to avoid parties, public speaking, eating out, or even signing a check in public. Unlike shyness, those with SP can feel at ease around others, yet particular situations, like walking down an aisle, cause intense anxiety. SP disrupts relationships and careers as sufferers avoid certain situations.
Obsessive-Compulsive Disorder (OCD) is characterized by rituals, such as washing hands or checking things repeatedly (compulsions), or persistent, unwelcome thoughts, such as fears of committing violent acts, of performing sexual acts repugnant to the person, or of thoughts contrary to the person's religious beliefs (obsessions). Compulsive activities consume an hour or more each day and interfere with daily life.
Post-Traumatic Stress Disorder (PTSD) can result after a terrifying event, causing sufferers frightening thoughts and memories. Anniversaries of the incident can be difficult and ordinary events can trigger flashbacks or intrusive images. Sufferers may become easily irritated or have violent outbursts. Depression, substance abuse, or anxiety may accompany PTSD.
What Causes Anxiety?
Probably no single situation or condition causes anxiety disorders. Rather, physical and environmental triggers may combine to create a particular anxiety illness. For example, psychoanalysts suggest that anxiety stems from unconscious conflicts that arise from discomfort during infancy or childhood and learning. Theorists believe that anxiety is a learned behavior that can be unlearned. Recently, many scientists and researchers have found that biochemical imbalances are anxiety-causing.Each of these theories is most likely true to some extent. It's also possible that a person may develop or inherit a biological susceptibility to anxiety disorders. Events in childhood may lead to certain fears that, over time, develop into a full-blown anxiety disorder.
New technologies are enabling scientists to learn more about the biological, psychological, and social factors that may cause anxiety disorders. With a better understanding of underlying causes, even better treatment and prevention of anxiety disorders will be closer at hand. For now, heredity, brain chemistry, personality, and life experiences are all believed to play roles in the occurrence of anxiety disorders.
Heredity
There is clear evidence that anxiety disorders run in families. Studies show that if one identical twin has an anxiety disorder, the second twin is more likely to have an anxiety disorder than non-identical (fraternal) twins. These findings suggest that a genetic factor, possibly activated in combination with life experiences, predisposes some people to these illnesses.
Brain Chemistry
Because symptoms of anxiety disorders are often relieved by medications that alter levels of chemicals in the brain, scientists believe that brain chemistry appears to play a role in the onset of anxiety disorders.
Personality
Researchers believe that personality may play a role, noting that people who have low self-esteem and poor coping skills may be prone to anxiety disorders. Conversely, an anxiety disorder that begins in childhood may itself contribute to the development of low self-esteem.
Researchers believe that the relationship between anxiety disorders and long-term exposure to abuse, violence, or poverty is an important area for further study because life experiences may affect individuals' susceptibility to these illnesses.
Symptoms Of Anxiety
It is important to receive a medical check-up to rule out physical illnesses that may cause anxiety. For example, people with mitral valve prolapse, a usually benign abnormality of the heart valve, are prone to suffer panic attacks. Other medical conditions that can cause anxiety are coronary heart disease, emphysema, hyperventilation, hyperthyroidism, and anaemia. Most of these conditions can be diagnosed by laboratory tests and a physical examination.
Some people may have an anxiety disorder without necessarily feeling unusual amounts of fear or apprehension. Their major symptoms can be exclusively physical--sweating, upset stomach, dizziness, light-headedness, numbness or tingling of the hands or feet, diahorea, hyperventilation, flushing twitching, exhaustion, a lump in the throat, or insomnia. Anxiety can, cause a wide variety of symptoms affecting every part of the body sometimes making it very difficult to diagnose.
People often consult many different specialists but after many expensive laboratory tests and checkups still go undiagnosed, in part because anxiety is a great impostor. It can be disguised and looks like many other illnesses. Anxiety can be blocked or denied on the emotional level and present only as physical distress. The organ that is the focus of bodily complaint is usually one particularly subject to physiological expressions of anxiety; for example, the heart or bowel.
Anxiety may also be masked by obsessive-compulsive behavior, such as repeated hand-washing and checking for uncleanliness. Compulsive rituals may become so severe that they interfere with social functioning, relationships, and work adjustment and yet not be realistically associated with anxiety and distress. Obsessions about food, dieting, and exercise may be used to avoid feeling anxious about body image. Some people refuse to relax or avoid being alone in order to keep their suppressed fears from surfacing. Obsessive-compulsive personality disorder involves a chronic preoccupation with precision, orderliness, perfectionism, and control. In moderation these traits are not only normal but also perhaps desirable for achievement and success. When these qualities become inflexible and pervasive, they can give rise to a disorder. Obsessive-compulsive disorder is a specific illness characterized by intrusive recurrent obsessions and distressing compulsive rituals.
Treatments
There are many kinds of treatments available for treating anxiety disorders. Below we describe several possible treatments that could be alternatives to traditional approaches, or which could be used in combination with traditional approaches.
What Makes a Treatment Effective?
Effective treatment options help anxiety sufferers to successfully address each of the three components of an anxiety disorder:
-Physical symptoms
-Anxious or fearful thought patterns
-Anxious behaviors (i.e. avoidance of anxiety-producing situation)
Alternative Treatments
There are a number of alternative treatments for anxiety that have had significant and measurable success. Breathwork and Eyework is the best as anxiety disappears when you connect with yourself in the mirror while doing circular breathwork, then holding your breath and repeating.
Some covered here include acupuncture, aromatherapy, Bach flower essences, herbs, homeopathy, massage, meditation, shiatsu, Tai Chi (and Chi Gung), and Yoga.
Please remember, all treatments should be discussed with your doctor or therapist before using them.
Acupuncture:
Acupuncture is primarily concerned with regulating the individual’s life force, the body energy or ‘Qi’. It has a number of beneficial physiological effects -- Acupuncture has a relaxation response with decreased heart rate, lowered BP, stress reduction and increased energy and tissue regeneration. It has been shown to produce a calming or tranquilizing action that is of particular interest to people in states of stress. Acupuncture can relieve feelings of anxiety and depression, which may be serious handicaps for people trying to cope with difficult domestic, social and work problems. It can give a person a feeling of well-being and self-confidence. It is an effective substitute for sleeping pill, tranquilizers, and antidepressant drugs. Acupuncture can be used in many cases not only as an alternative to these drugs but also to treat side effects and dependence. In fact a number of patients have come for acupuncture treatment specifically to come off their antidepressants. There is considerable evidence that acupuncture could substantially reduce the consumption of drugs such as Prozac.
Acupuncture can provide a safe and effective tool for stress. It will not, of course, change the circumstances of a person’s life but it will usually produce a feeling of well-being. The practitioner can help restore balance and thus protect health by identifying each individual’s unique energy profile to see where the weak spots are and where support is needed to restore balance. Acupuncture can open a window of opportunity. As the heavy feelings of stress are relieved, a person feels more confidence in his ability to cope with unpleasant aspects of his life situation and make necessary changes.
Aromatherapy:
Chronic anxiety can contribute to many health problems, but aromatherapy has a quick and simple method for reducing it, according to aromatherapist Valerie Ann Worwood in her new guide, The Fragrant Mind. Aromatherapy works with the essential oils of plants, prepared in any of the following ways, says Worwood: blend with 1 ounce of base oil to make a massage oil; add to bath water; gently heat in a room diffuser; or inhale from a tissue. For anxiety it is useful to place the oils directly on the body, generally in the pit of the stomach, the center of the chest, and the back of the neck and upper shoulders.
Tense Anxiety—Symptoms include bodily tension, muscle pains, aches, and a generalized soreness. Mix clary sage (10 drops), lavender (15 drops), and Roman chamomile (5 drops).
Restless Anxiety—Here one feels dizzy, sweaty, overactive, with palpitations, the sense of a lump in the throat, frequent urination, diarrhea, or upset stomach. Worwood recommends vetiver (5 drops), juniper (10 drops), and cedarwood (15 drops).
Apprehensive Anxiety—Symptoms generally include worrying, brooding, unease, a sense of foreboding, even paranoia. For relief of this emotional state, try mixing bergamot (15 drops), lavender (5 drops), and geranium (10 drops).
Repressed Anxiety—This variant of anxiety involves feeling on edge, concentration difficulties, irritability, insomnia, or a sense of chronic exhaustion. Worwood advises a blend of neroli (10 drops), rose otto (10 drops), and bergamot (10 drops).
Bach's Flower Remedies:
There is no true healing unless there is a change in outlook, peace of mind, and inner happiness, said Dr. Edward Bach, 1934.
Edward Bach, medical doctor, bacteriologist, and homeopathic physician, dedicated his life to discovering a system of healing which would go beyond the diagnosis and treatment of physical symptoms to address the emotional and mental roots of disease. He came to realize that when people were treated on the basis of distinctive personality characteristics, rather than according to their disease, true healing could occur. Convinced that he would discover what he sought in nature, he began to explore the fields and forests of England in search of remedies, which would be effective, pure, and inexpensive.
One day, the sight of dewdrops glistening on flower petals inspired him with the idea that the heat of the sun, acting through the dew, must draw out the healing essence of each flower. Through the development of a method for extracting this essence and self-experimentation with the resulting essences he isolated flowers which addressed a broad range of psychological conditions. These became known as the Bach Flower Remedies.
There are a few Bach flower remedies that are excellent for anxiety and stress. Visit your local health food store and ask if they carry these tinctures. If so, ones such as Rescue Remedy can be helpful in alleviating anxiety and re-balancing the emotional and physical symptoms.
Herbalism
Herbs are used to relieve stress and tension. Herb relaxants include:
Black Cohosh,
Black Haw
California Poppy
Chamomile
Cramp Bark
Hops
Hyssop
Jamaican Dogwood
Lady's Slipper
Lavender
Lime Blossom
Misletoe
Motherwort
Pasque Flower
Passion Flower
Rosemary
St.John's Wort
Skullcap
Valerian.
In addition to the herbs that work directly on the nervous system, the anti-spasmodic herbs - which affect the peripheral nerves and the muscle tissue - can have an indirect relaxing effect on the whole system. Remember the connection - if you can calm the nervous system, you'll calm the physical system.
Homeopathy:
Homeopathy treats the patient as one integral unit of mind and body. Homeopathic medicines for anxiety are selected on the basis of presenting symptoms, the site of manifestation and the personality of the patient. After taking homeopathic medicines, the patient can himself judge the response. He develops a general feeling of well-being and looks at life with a positive attitude. The associated symptoms like loss of appetite, insomnia, headaches also are greatly relieved.
Massage:
The benefits of massage include:
Enhancing general relaxation
Reducing muscular tension and associated discomfort
Reducing anxiety
Improving sleep
Increasing feelings of well-being
Enhancing tissue elasticity and flexibility
Increasing range of motion in joints
Relaxing tight muscles
Relieving muscle aches and stiffness
Speeding recovery from exercise
Promoting well nourished - healthy skin
Improving circulation of blood + lymph
Improving immune system functioning
Improving energy flow
Meditation:
A constant stream of negative “self-talk” usually barrages people with recurring symptoms of anxiety and nervous tension. Throughout the day your conscious mind may be inundated with thoughts, feelings, and fantasies that trigger feelings of upset. Many of these thoughts replay unresolved issues of health, finances, or personal and work relationships. This relentless mental replay of unresolved issues can reinforce the anxiety symptoms and be exhausting. It is important to know how to shut off the constant inner dialogue and quiet the mind.
Meditation encompasses a wide variety of practices that provide the mind something to focus on and the spirit to come awake. By emptying your mind, you give yourself a rest. Meditation allows you to create a state of deep relaxation, which is profoundly healing to the entire body. Metabolism slows, as do physiological functions such as heart rate and blood pressure. Muscle tension decreases. Brain wave patterns shift from the fast beta waves that occur during a normal active day to the slower alpha or theta waves, which appear just before falling asleep or in times of deep relaxation. If you practice these exercises regularly, they can help relieve anxiety by resting your mind and turning off upsetting thoughts. Meditation can involve anything from sitting quietly and watching one’s thoughts or counting breaths, to breathing techniques such as pranayama, to chanting a mantra (a sacred sound pregnant with spiritual meaning), to walking meditations, to dancing (such as Sufi dancing).
It is important to understand that meditative states can be reached in many activities such as painting, solving difficult mathematical problems, repetitive work-outs (such as a martial artist performing 100 front kicks on each leg), or even doing cross-word puzzles. Other techniques include listening to brainwave downloadable audios, visualizations and other guided meditations.
The best way to find a meditation technique that will work for you is to review what things in your life give you the most of the sort of pleasure where you “just lose yourself”. If you can’t think anything, you can just experiment with different types of meditation. While meditation is a discipline, which, when practiced correctly will sometimes lead to uncomfortable feelings (because meditation will allow you to access previously unresolved subconscious material), it should be pleasurable most of the time. If it is consistently uncomfortable (eg boring, stressful, a “hassle “) then it’s best to look at another technique. However it is also important to try to stick with just one or two practices for a long (more than a year) period of time once you find something you like. Then, set aside a particular time of day and place to meditate and try to stick to a routine until it becomes a habit. This alone (which takes about 3 weeks) will give your mind the message that its health an well being are important – this alone will yield profound results.
Shiatsu:
Shiatsui is a form of physical therapy developed first in Japan based on traditional Chinese medical theory and various Japanese massage techniques. In a shiatsu treatment the practitioner uses direct pressure with hands and fingers on the client's body. The practitioner works along energy channels (meridians) and on points along those channels (acu-points or tsubo) to stimulate the flow of energy (ki).
The primary focus in treatment is to establish an harmonious flow of energy through the meridians. The particular insight of eastern medical practice is in its understanding of energy and how energy is a dynamic force in the body. Shiatsu addresses all levels of the person (physical, mental, emotional and spiritual). The treatment is most often experienced as deeply relaxing and practitioners can work with conditions of both acute and chronic natures.
Tai Chi
Once of the most ancient and effective forms of healing an immense number of physical, mental, emotional and spiritual ailments, including serious conditions such as cancer or anxiety disorder, is Tai Chi, and a related art called Chi Gung. In both Tai Chi and Chi Gung, one increases, smooths, and heightens the flow of energy (chi) in the body by moving. When taught and performed properly, Tai Chi an Chi Gung can increase the amount and flow of sinovial fluid between the joints, pulse and clear the spinal fluid, and calm the central nervous system. Most of the major movements of Tai Chi and Chi Gung compress and stretch the areas around the lymph glands, especially in the area where the thighs meet the waist, and under the arms. The movements of the arms and legs also direct the flow of chi.
Both Tai Chi and Chi Gung have been studied and have been shown to lower blood pressure,increase the efficiency of the immune system, relieve stress, and greatly improve overall physical, emotional and mental health. If there is a reputable Tai Chi teacher in your area, by all means drop in and try a couple of classes.
Yoga:
Everyone suffers from mild anxiety from time to time, but chronic anxiety takes a tremendous toll on the body, draining energy resources and keeping the body in a constant state of stress. The effects of anxiety are magnified when the body is not exercised: tension in the muscles builds, breathing remains constricted most of the time and the mind has no rest from the whirling thoughts and feelings that feed the anxiety.
Yoga helps you to access an inner strength that allows you to face the sometimes-overwhelming fears, frustrations, and challenges of everyday life. Yoga reduces stress in the body, breath, and mind by building coping skills with a small daily routine of exercise, breathing, and meditation. A few Yoga exercises practiced daily (especially if they are done just prior to meditation) help to regulate the breath and relax the body by gently releasing tension from the large muscle groups, flushing all parts of the body and brain with fresh blood, oxygen, and other nutrients, and increasing feelings of well-being. "Whole body" exercises such as the Sun Poses are particularly helpful because they encourage you to breathe deeply and rhythmically. Many exercises can be adapted so you can do them even in an office chair.
The Complete Breath technique is a must for anyone who often feels "stressed out." Once learned, the Complete Breath can be used anywhere, anytime, to reduce the severity of panic attack, to calm the mind, or to cope with a difficult situation. Learning to concentrate simply on the sound of the breath as you inhale and exhale evenly and smoothly will help you gently but effectively switch your attention from feelings of anxiety to feelings of relaxation.
Daily practice of complete relaxation and meditation are also essential - even a few minutes of meditation during your work day can make a difference. This daily training in focusing the mind on stillness will teach you how to consciously quiet your mind whenever you feel overwhelmed. Meditation puts you in touch with your inner resources; this means less dependence on medications, greater self-awareness, and a fuller happier life.
Traditional Treatments For Anxiety
Please remember, all treatments should be discussed with your doctor or therapist before using them.
Traditional treatments include medication or psychotherapy or both.
Psychotherapy
Two of the most effective forms of psychotherapy used to treat anxiety disorders are behavioral therapy and cognitive-behavioral therapy.
Behavioral Therapy
Behavioral therapy helps you to unlearn self-defeating patterns and habits in your day to day actions. It teaches you new, healthy skills and ways of reacting to situations that trigger anxiety.
Behavioral strategies may include progressive muscle relaxation techniques, gradual exposure to the anxiety trigger, changing breathing patterns, positive and negative reinforcement, and learning empowering ways of relating to others.
Cognitive Therapy
Cognitive therapy assumes that by changing self-defeating thought patterns and transforming them into more successful belief systems you can improve your mental and emotional health. Cognitive therapy teaches you to change emotions and behavior by changing our self-defeating thoughts such as all or nothing beliefs, negative assumptions, labeling, and so on.
Cognitive-Behavioral Therapy (CBT)
Cognitive-behavioral therapy, or CBT, is a combination approach that uses both cognitive therapy and behavioral therapy. Cognitive and behavioral therapies compliment each other. When used together, they stimulate areas of growth that are difficult to achieve using one or the other by itself. Cognitive-behavioral therapy addresses both the thoughts and behaviors that promote and perpetuate anxiety.
What Medications Are Used to Treat Anxiety Disorders?
Azaspirones
Azaspirones is a class of drug effective in the treatment of GAD. It works gradually over 2-4 weeks to relieve symptoms of GAD. It does not cause sedation, impair memory or balance, nor does it potentiate the effects of alcohol. It is not habit forming and can be discontinued without causing withdrawal symptoms. The drug is generally well tolerated and the side effects are not usually serious enough to make most people stop taking it.
Benzodiazepines
Most of the benzodiazepines are effective against generalized anxiety disorder (GAD). Some drugs in this group are also used to treat panic disorder and social phobia.
Benzodiazepines are relatively fast-acting drugs. Their principal side effect is drowsiness, but they have the potential for dependency. Individuals taking benzodiazepines can experience a return of their anxiety symptoms when the drug is discontinued. They may also experience temporary withdrawal symptoms. These problems can be minimized if the patient and doctor work together.
Beta blockers
These drugs are used mainly to reduce certain anxiety symptoms like palpitations, sweating and tremors, and to control anxiety in public situations. They often are prescribed for individuals with social phobia. Beta blockers reduce blood pressure and slow the heartbeat.
Tricyclics (TCAs)
These drugs were first used for treating depression, but some are also effective in blocking panic attacks. Most tricyclics may also reduce symptoms of post- traumatic stress disorder (PTSD) and some are effective against obsessive-compulsive disorder (OCD)
Tricyclics generally take two or three weeks to take effect. Some individuals feel the drugs' most annoying side effect is weight gain. Other side effects include drowsiness, dry mouth, dizziness and impaired sexual function.
Monoamine Oxidase Inhibitors (MAOIs)
These drugs are used in the treatment of panic disorder, social phobia, PTSD and sometimes OCD, but they require dietary restrictions and some doctors prefer to try other treatments first. Anyone taking a MAO inhibitor must avoid other medications, wine and beer, and food such as cheeses that contain tyramine.
Serotonin Reuptake Inhibitors (SRIs)
These are the newest medicines available for treating anxiety disorders. SRIs may be considered a first-line of treatment for panic disorder, and they often are effective against obsessive-compulsive disorder (OCD). Traditionally used to treat depression, the safety and convenience of SRIs (they require once-a-day dosing) have made them among the most widely used drugs in the world. The most common side effect, which tends to resolve over time, is mild nausea. Sexual dysfunction, primarily ejaculatory delay, also has been reported.
New medications
New medications are being developed and tested constantly. Your doctor can advise you if one of these newer drugs is appropriate.
Taking Medications
Before taking medication for an anxiety disorder:
Ask your doctor to tell you about the effects and side effects of the drug he or she is prescribing.
Tell your doctor about any alternative therapies or over-the-counter medications you are using.
Ask your doctor when and how the medication will be stopped. Some drugs can't safely be stopped abruptly; they have to be tapered slowly under a physician's supervision. Be aware that some medications are effective in anxiety disorders only as long as they are taken regularly, and symptoms may occur again when the medications are discontinued. Work together with your doctor to determine the right dosage of the right medication to treat your anxiety disorder.
Hypoglycemia Control Diet
These ideas are offered as a suggestion. Any health advice should come from your doctor and if used is for use by individual discretion only.
Hypoglycemia or low blood sugar, contributes to more symptoms of anxiety than any other condition. Anxiety and the condition of low blood sugar, hypoglycemia, are virtually the same. A controversy prevails among health care professionals about whether hypoglycemia even exists! Most medical textbooks explain hypoglycemia as a condition due to organic causes such as a pancreatic tumor, a liver glycogen storage disease or an insulin overdose. The average physician will miss the diagnosis of hypoglycemia due to the rarity of these conditions. However, in most instances, appropriate treatment relieves most of the debilitating symptoms. Patients report that treatment of low blood sugar alleviates anxiety.
The best way to experience the relief of anxiety symptoms would be to go a hypoglycemic control diet for a month and see how much improvement that yields. There are no "side effects" except increased energy, clearer thinking, and better ability to deal with all types of real stress. The philosophy behind the suggested diet is that only you can decide if the diet is worth being on, i.e. if the benefits are worth the sacrifices. To make an informed decision, you have to try it and experience the results. A high level of vitamin C is a huge help in reducing withdrawal discomfort from alcohol, coffee, sugar and other drugs.
Drink plenty of water! 8 glasses a day.
Eat as often as you feel hungry. Keep health snacks around you. Plan ahead, it may be difficult to find the healthy food, you need on a "fast food" basis.
Read the ingredient labels on everything you eat. Minimize all carbohydrate consumption. You are trying to stabilize the blood sugar levels in your body.
Don't worry about fat consumption.
Choose any foods from the following list:
Meats and Fish:
All meat
All fowl and game
All fish and shellfish
Dairy Products:
Eggs, any style
Any natural cheese (bleu, Roquefort, cheddar, cream, gouda, swiss, etc.
Cream (heavy and sour)
Cottage and ricotta (1/2 cup limit)
Butter and margarine
Fruits:
Fresh coconut
Avocado (limit 1/2 per day)
Cantaloupe (limit 1/4 per day)
Strawberries (limit 6-8 per day)
Lime or lemon juice (limit 2 tsp. per day) for flavoring
Vegetables
Asparagus
Bean Sprouts
Broccoli
Brussels sprouts
Cabbage (limit 1 cup per day)
Cauliflower
Celery
Chard
Chicory
Chinese cabbage (limit 2 cups per day)
Chives
Cucumber
Daikon (long, white radish)
Eggplant
Endive
Escarole
Greens (Mustard, beet)
Jicama
Kale
Leeks
Lettuce (any type)
Mushrooms
Okra
Olives
Parsley
Peppers (green, red, yellow, etc.)
Pickles (dill, sour, limit one)
Pimiento
Radicchio
Radish
Rhubarb
Sauerkraut
Scallions (green onions)
Spinach
Squash (yellow or summer only)
String beans (green or yellow)
Snow peas
Tomatoes
Water Chestnuts
Watercress
Zucchini
Nuts (within reason):
Almond
Brazil
Butternut
Filbert
Hazel
Hickory
Macadamia
Pecan
Pistachio
Sunflower seeds (small handful)
Walnut
Desserts:
Sugar-free Jell-O
Custard (made with cream and artificial sweetener)
Drinks:
Club soda
Decaffeinated coffee
Weak or decaffeinated tea
Caffeine-free diet sodas
Sugar-free Kool-Aid
Condiments and Spices:
All spices including seeds (fresh or dried)
All imitation flavorings
Horseradish
Sugar-free sauces such as hollandaise, mayonnaise, mustard, ketchup
Sugar-free salad dressings
Oil and vinegar (all types)
Worcestershire sauce
Miscellaneous:
All fats
Foods to Avoid Strictly:
Sweet wines, fruit brandy and champagne
Baked beans, refried beans
Black-eyed peas (cowpeas)
Bananas
Lima beans
Potatoes
Corn
Dried fruits
Barley
Rice
Pasta (all types)
Burritos and flour tortillas
Tamales
Sweets of any kind
Products that contain Dextrose, Glucose, Hexitol, Maltose, Sucrose, Honey, Fructose, Corn Syrup or Starch, or caffeine.
Each hypoglycemic's tolerance for listed foods will vary. Judge your tolerance level by how you feel and adjust your intake of foods accordingly.
If cholesterol is a problem, avoid cold cuts except turkey, cheese, cream, solid margarine, hollandaise sauce, and macadamia nuts. Use egg whites or Egg Beaters instead of whole eggs. Use liquid margarine only. Nuts should be dry roasted. Trim all visible fat from meats and remove skin from poultry. Use canola or olive oil.
After a month these foods may be added to the Control Diet if tolerated:
Fruits (limit: one piece of fruit every four hours. No fruit juices.)
Apples
Apricots
Blackberries (1/2 cup limit)
Blueberries (1/2 cup limit)
Boysenberries
Casaba melon (1 wedge limit)
Grapefruit
Honeydew melon (1 wedge limit)
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Plums
Raspberries
Strawberries
Tangerines
Tomato juice
V8 Juice
Vegetables
Artichokes
Beets
Carrots
Onions
Peas
Pumpkin
Squash, winter
Turnip
Nuts
Cashews
Peanuts
Soy Nuts
Dairy Products
Whole, non-fat, low-fat milk and buttermilk
Desserts
Sugarless diet puddings (1/2 cup a day limit)
Breads
Three slices a day of whole wheat, sourdough or light rye. No more than two slices at one time.
Gravy made with gluten or soy flour only
Wheat germ
Puffed rice, shredded wheat or other sugar-free cereals
One cup popcorn (popped)
2 tacos or 2 enchiladas (2 corn tortillas only)
Enjoy!