All blog posts from Dr. Allott are provided for educational and informational purposes only. As Dr. Allott is also a licensed medical practitioner, we must make it clear that nothing on the blog is intended to constitute medical advice, consultation, recommendation, diagnosis, or treatment. If you are concerned about your health, please seek appropriate care in your area.

Worksheets for Staying in Your Responsive Brain

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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.