Coconut-Lemon-Garlic Cauliflower recipe

November 21, 2014


Cauliflower is in the Brassicaceae family of vegetables together with broccoli, brussels sprouts, and cabbage. It’s one of my favorite vegetables!

Enjoy this yummy recipe that I adapted slightly from a recipe from Nourishing Meals: Healthy Gluten-Free Recipes for the Whole Family.

by Alissa Segersten and Tom Malterre, MS, CN. I always seem to do this with recipes :)

1 medium head of cauliflower (i.e. a whole one)
1 cup of full-fat coconut milk
½ cup of chicken stock or water
1-2 tablespoons of freshly squeezed lemon juice (the original recipe called for lime juice which I didn’t have so I used lemon juice and it resulted in a great taste)
6 large garlic cloves, crushed (the original recipe called for 2, I love garlic so added more!)
1 teaspoon powdered ginger spice (the original recipe called for 1-2 teaspoons grated fresh ginger – I didn’t have any on hand but will try it with this next time)
½ teaspoon sea salt
Garnishes: sliced green onions and chopped cilantro

Cut the cauliflower into small pieces and place in a food processor fitted with the “s’ blade. Pulse until it’s coarsely ground. If you don’t have a food processor, just chop it as finely as possible.

In in large pot, heat the coconut milk, chicken stock or water, freshly squeezed lemon juice, crushed garlic cloves, powdered ginger spice or grated fresh ginger and sea salt, over medium heat. Once the mixture is simmering add the cauliflower pieces.

Stir together and simmer uncovered for 10-15 minutes, stirring every few minutes or until the cauliflower is cooked to your liking. Garnish with sliced green onions and chopped cilantro. Serve hot.

Yields 4-6 servings.

Some of my favorite foods are coconut, garlic, lemon and ginger, and the combination of these ingredients with the cauliflower is just superb! It heats up nicely the next day and is actually delicious cold too so could serve as a “salad.”


I’m looking forward to trying other recipes in this book written by Tom and his wife Alissa. You may recall Tom’s interview from the Anxiety Summit: toxin exposures promote anxiety. We talked about the detox and health benefits, anti-cancer effects of sulforaphane in broccoli. And in my closing talk, I discussed broccoli sprouts and this study: Sulforaphane treatment of autism spectrum disorder. Well, cauliflower is a great source of sulforaphane too! So eat up and be sure to chew well.


Trudy Scott (CN), Certified Nutritionist is the founder of, a thriving nutrition practice with a focus on food, mood and women’s health. Trudy educates women about the amazing healing powers of food and nutrients and helps them find natural solutions for anxiety and other mood problems. Trudy’s goal for all her clients (and all women): “You can be your healthiest, look your best and feel on-top-of-the-world emotionally!”


Amino Acid Precautions

November 16, 2014

There are some precautions to be aware of when taking supplemental amino acids. These are reprinted from The Mood Cure (2004) with permission from Julia Ross. Consult a knowledgeable practitioner before taking any supplemental amino acids if any of the following statements apply to you:

  • React to supplements, foods or medications with unusual or uncomfortable symptoms
  • Have a serious physical illness, particularly cancer
  • Have severe liver or kidney problems
  • Have an ulcer (amino acids are slightly acidic)
  • Have schizophrenia or other mental illness
  • Pregnant or nursing
  • Taking any medications for mood problems, particularly MAO inhibitors, or more than one SSRI

Also, please be aware of the following precautions in regard to specific amino acids and consult with a knowledgeable practitioner if in doubt:

  • Overactive thyroid/Grave’s disease: tyrosine, DLPA
  • Phenylketonuria (PKU): tyrosine, DLPA
  • Melanoma: tyrosine, DLPA
  • High Blood pressure: tyrosine, DLPA
  • Migraine headaches: tyrosine, DLPA
  • Low blood pressure: GABA, taurine
  • Asthma: tryptophan, melatonin
  • Severe depression: melatonin
  • Bipolar disorder: tyrosine, DLPA, glutamine
  • Cancer: there is a question around glutamine (some research shows it’s beneficial some research suggests avoiding it)

Amino Acids and SSRIs

If you’re currently taking a selective serotonin reuptake inhibitor (SSRI) or monoamine oxidase inhibitor (MAOI), don’t take either 5-HTP or tryptophan unless you’re working with a knowledgeable practitioner. Taking 5-HTP or tryptophan with either of these classes of antidepressants may cause serotonin syndrome, an adverse reaction characterized by agitation, confusion, rapid heart rate, and blood pressure fluctuations. If you experience these symptoms, stop taking 5-HTP or tryptophan immediately. When I have clients who are taking a single SSRI who might also benefit from tryptophan or 5-HTP, I have them take the amino acid six hours apart from their medication—after obtaining approval from their doctor and with their doctor monitoring for adverse reactions. Please do the same. I also recommend the chapter on antidepressants and amino acids in The Mood Cure: The 4-Step Program to take charge of your Emotions

The above (except for the cancer/glutamine statement) is an excerpt from my book The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings

Here is a link to the information shared during my interview on the Anxiety Summit season 2: Targeted individual amino acids for eliminating anxiety: practical applications 

The Anxiety Summit – Eggs, broths, sprouts, almond flour, questions and what to do next

November 16, 2014

Trudy Scott Anxiety

The host of the Anxiety Summit, Trudy Scott, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution talks about:

Eggs, broths, sprouts, almond flour, questions and what to do next

  • Are eggs a superfood? and choline for a better mood and less anxiety
  • More superfoods: broths, sprouts and curcumin
  • Reconsidering almond flour for baking
  • Questions answered (a select few from the blog and facebook page)
  • What you can get out of the summit, resources and where to go next

We’ve gathered all the speaker/topic blogs into one blog called Anxiety Summit Season 2 speakers and topics so you can find them easily. These have snippets from our interviews, links to research, and links to speaker books and gifts.  You can also use these blogs to comment, share your experiences and ask questions. 

Here is the New York Times article U.S.D.A. Approves Modified Potato

The potato’s DNA has been altered so that less of a chemical called acrylamide, which is suspected of causing cancer in people, is produced when the potato is fried.

A Huffpo blog announces Doritos-Flavored Mountain Dew Is Real

Here is New York City’s first take-out window devoted to sippable broths

I recently spoke on Dr. Josh Axe’s Natural Cures summit and here is a great broth recipe on his site

I love this picture in the LA urban farming article

The dinner menu lists “our home-grown items”: broccolini, baby carrots, blueberries, figs, snap peas and heirloom tomatoes.

Here is a link to Julia Rucklidge’s TEDX talk: The surprisingly dramatic role of nutrition in mental health. I love how she opens with:

what I’m going to share today may sound as radical as hand-washing sounded to a mid-19th century doctor and yet it is equally scientific. It is the simple idea that optimizing nutrition is a safe and viable way to avoid, treat or lessen mental illness. Nutrition matters. Poor nutrition is a significant and modifiable risk factor for the development of mental illness

Eggs are one of the most nutritious foods on earth! Here is some of the egg research:

Orally administered whole egg demonstrates antidepressant-like effects in the forced swimming test on rats

Skipping breakfast can increase depression, anxiety and stress levels and eggs can be part of a healthy breakfast. “A cross-sectional investigation of depressive, anxiety, and stress symptoms and health-behavior participation in Australian university students

Eggs are an excellent source of choline. Research shows that plasma choline levels are related to anxiety levels

The lowest choline quintile was significantly associated with high anxiety levels.

Results from an October 2014 study in Behavioral Brain Research suggest that

high choline intake during early development can prevent or dramatically reduce deficits in social behavior and anxiety in an autistic mouse model

An article on Webmd, Egg-Rich Diet Not Harmful in Type 2 Diabetes suggest that

eating two eggs per day, 6 days a week can be a safe part of a healthy diet for people with type 2 (that’s 12 eggs a week – yeah!)

I blogged about eggs and that you can eat the yolk this last month. You can read about TMAO concerns in the comments of the above blog.

Grow your own broccoli sprouts to get sulforaphane! Here is the study called Sulforaphane treatment of autism spectrum disorder (ASD), published Oct 2014

improvement in social interaction, abnormal behavior, and verbal communication

… oxidative stress, depressed glutathione synthesis, reduced mitochondrial function and oxidative phosphorylation, increased lipid peroxidation, and neuroinflammmation

Here is the curcumin depression study

In a randomised, double-blind, placebo-controlled study, 56 individuals with major depressive disorder were treated with curcumin (500 mg twice daily) or placebo for 8 weeks.

From weeks 4 to 8, curcumin was significantly more effective than placebo in improving several mood-related symptoms

Here is my healthy travel foods blog that includes pemmican, THE energy bar of the 21st century. You can purchase pemmican from US Wellness Meats.

Here is my carob blog with the yummy Carob Cinnamon Delight al la Trudy

I mentioned a number of studies related to PTSD symptoms. Here they are:

Here are the Amino Acid Precautions. They will also be added to my blog Targeted individual amino acids for eliminating anxiety: practical applications

If you missed my opening interview here are a few lines from “Top of the World”

A new beginning, a brand new day
All of my fears are gone away
I feel so calm, so free, so whole
Right now, I’m feeling on top of the world

Grab your copy of the song here if you don’t yet have it!

“Food and nutrients provide a very powerful approach that can dramatically reduce and very often completely eliminate anxiety- and can totally prevent it in the first place too.”

You can have zero anxiety! Really! You deserve to feel on top of the world.

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here

The surprisingly dramatic role of nutrition in mental health: Julia Rucklidge at TEDx

November 16, 2014

julia rucklidge tedx

Julia Rucklidge, PhD, researcher from New Zealand, recently did this amazing TEDx talk called: The surprisingly dramatic role of nutrition in mental health

I love how she opens with:

what I’m going to share today may sound as radical as hand-washing sounded to a mid-19th century doctor and yet it is equally scientific. It is the simple idea that optimizing nutrition is a safe and viable way to avoid, treat or lessen mental illness. Nutrition matters. Poor nutrition is a significant and modifiable risk factor for the development of mental illness

Here are some real gems from her talk:

A well-nourished body and brain is better able to withstand ongoing stress

When people get well they get well in all areas: improved sleep, mood stabilization, reduction in anxiety and less need for cigarettes/cannabis/alcohol.

My research and other research from around the world show 60-70% of people respond to micronutrients – this shows just how powerful this intervention is

We should focus on food and lifestyle changes and exercise first, then therapy and save medications for when these approaches don’t work

I’d like to share the ending of Julia Rucklidge’s talk. She shares the story of how limes on ships in the 1600s eliminated deaths from scurvy but that it took 264 years for the British government to mandate the use of citrus on ships. She closes with this profound question and challenge:

How long will it take us to recognize that that sub-optimal nutrition is contributing to the epidemic of mental illness? Nutrition matters!

Bravo Julia! And thank you for all the great research you’re doing! We appreciate you!

The Anxiety Summit – Primal nutrition for anxiety and depression

November 16, 2014

lauren noel 

Dr. Lauren Noel, ND was interviewed by host of the Anxiety Summit, Trudy Scott, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.

Primal nutrition for anxiety and depression

  • The benefits of eating grass-fed red meat
  • Which healthy fats to include and why
  • Why include nutrient-dense bone broths and how to make them
  • Mineral-rich foods make a difference

Here is the blog post from season 1 of the Anxiety Summit: The Research – Food to prevent and treat anxiety and depression?

out of every single dietary food grouping that I looked at including vegetables, fruits, salads, beans, etc the strongest correlate of mental health was red meat intake (grass-fed red meat of course)

I’m glad we talked about total cholesterol that is too low because the whole cholesterol question comes up a lot. Here is a blog post with some links to studies: Total cholesterol that is too low: anxiety and depression in women

Here is some research on how trans fats make us depressed and anxious

Here is my roasted spicy pumpkin seed recipe  and Magdalena’s liver pate recipe

If you can’t get your meat locally, you can mail order grass-fed meat and other wonderful products like liver and pemmican from US Wellness Meats.  In the interview I mentioned their Liverwurst, which is a mixture of grass-fed beef trim (30%), liver (30%), heart (20%) and kidney (20%). I really think this “is the tastiest way to incorporate healthy grass-fed beef organs into your diet!” All of their beef products are 100% grass-fed and grass-finished. They source from family farms, and endorse sustainable farming and humane practices.

Dr. Lo is the host of Dr. Lo Radio, a top rated podcast on iTunes that has attracted over 1million listens. It’s a great podcast. Here are links to 2 shows: Death by Food Pyramid with Denise Minger and Your Personal Paleo Code with Chris Kresser

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here

The Anxiety Summit Season 2: All the speakers and topics

November 15, 2014


The Anxiety Summit November 3 – 16, 2014.

Nutritional Solutions for Anxiety

Hosted by Trudy Scott,
Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.

Here are all the speakers, their topics and blog posts with additional information, links to studies and more

Trudy Scott, “The latest food and nutrient research on anxiety, music and more”

Randy Hartnell, “What you need to know about seafood—the ultimate brain and mood food”

JJ Virgin, CNS, “The Sugar Impact Diet”

Julie Matthews, CNC, “Fermented foods and probiotics for anxiety and depression: The practical and the research”

Dr. Tom O’Bryan, DC, “Gluten’s impact on the inflamed brain: reducing anxiety and depression”

Jeffrey M. Smith, “Anxiety and mood: Health risks of GMOs and Roundup”

Dr. Kelly Brogan MD, “Psychoneuroimmunology, the new psychiatry”

Dr. Ted Dinan MD, PhD, “Microbes in the gut and psychobiotics as a potential treatment for anxiety and depression”

Dr Mikell S. Parsons, DC., “Conquering those yeastie beasties (candida) once and for all”

Dr. Ameet Aggarwal ND “The hidden master organ: Why treating your liver is fundamental to anxiety and depression”

Tom A. Malterre, MS, CN, “Our environmental toxin exposures promote anxiety”

Kris Homme, MPH, “Your hidden mercury burden: A likely root cause of the other root causes of anxiety – part 1”

Dr. Alan Christianson, ND, “Adrenals – Master glands of anxiety / tranquility”

Dr Hyla Cass, MD, “Mood, Anxiety, Energy and Your Thyroid”

Trudy Scott, CN, “Targeted individual amino acids for eliminating anxiety: practical applications”

Kris Homme, MPH, “Your hidden mercury burden: A likely root cause of the other root causes of anxiety – part 2”

Dr. Carolyn Dean, MD, ND, “Take magnesium and melt your anxiety away”

Sayer Ji, “Deconstructing medical anxiety & evidence-based natural solutions”

Dr. Benjamin Lynch, ND, “Anxiety: Biochemical and genetic predispositions”

Dr. Peter Osborne, DC, “Drug induced nutritional deficiencies that contribute to anxiety”

Dr. Jonathan Prousky, MSc, ND, “Tapering off psychiatric drugs so they don’t ruin your life”

Success stories from real people – Angela Savitri, “How Changing My Breakfast Cut My Anxiety in Half”

Success stories from real people – AMMA JO, “The power of music for mood and inspiration”

Sharon Heller, PhD, “Hidden causes of anxiety: Drugs, illness, light and balance”

Rebecca Robb, PsyD, “Treating Anxiety in an Integrative Medicine Practice”

Dr. Lauren Noel, ND, “Primal nutrition for anxiety and depression

Trudy Scott, CN, “Eggs, broths, sprouts, almond flour, questions and what to do next

Thank you for joining us on The Anxiety Summit Season 2! I hope you’ll join us again in spring for the season 3 of The Anxiety Summit!

Want these incredible interviews for your learning library? or did you miss the summit?

Purchase the MP3s or MP3s + transcripts + interview highlights and listen when it suits you.

Remember don’t tolerate how you feel. You deserve to feel your absolute best, and you can and should feel on top of the world always. You can completely eliminate your anxiety symptoms. Don’t give up hope, and just keep looking for answers until you have zero anxiety ~ Trudy


The Anxiety Summit – Hidden causes of anxiety: Drugs, illness, light and balance

November 14, 2014

Sharon Heller, PhD author of Anxiety: Hidden Causes was interviewed on the Anxiety Summit by host of the Anxiety Summit, Trudy Scott, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.

Hidden causes of anxiety: Drugs, illness, light and balance

  • How anxiety is often misdiagnosed as psychological when it’s primary cause is physical
  • Why such misdiagnoses happen
  • Physical causes of anxiety: thyroid disorders, diabetes, Cushing’s Syndrome, adrenal exhaustion
  • Common heart conditions that can cause anxiety: mitral valve prolapse and high blood pressure.
  • Infections and anxiety: Lyme disease, PANDAs
  • Over-the counter drugs that cause anxiety: lidocaine, birth control pills and more
  • Space-related phobias: Vestibular/balance and the inner ear
  • Anxiety and photosensitivity

Here are some snippets from our interview:

I think my experience is very, very common, where people are in a state of distress, they’re anxious, they’re fatigued, they’re not feeling well, and doctors don’t diagnose what their problem is. And therefore, they’re told that their problem is all in their head and put on psychotropic medication, when indeed, as it turns out, they may have some physical problem that’s causing their symptoms.

Say someone has panic attacks, which is not uncommon, and particularly, panic attacks that come out of the blue out of nowhere. All of a sudden, you know, one day you get a panic attack. Okay, a wave of panic overcomes you, your heart races, your pulse throbs, the world spins, you can hardly catch your breath, you feel as if you’re dying, you feel this horrible profound dread, even as if you’re losing your mind. So what do you do? You assume it’s psychological, so you go see a psychiatrist and they diagnose you with panic disorder, and they give you psychotropic medication, and usually these drugs do do what they’re designed to do, and they do alleviate the panic, and so you think, okay, it’s psychological.

But, you know, first of all, it may not disappear or it may come back but not as strong, because actually lots of physical conditions can cause the same symptoms and that includes hypoglycemia or low blood sugar.

Sharon shared how Superman actress Margot Kidder has bipolar and now uses amino acids. Here is the article on the Safe Harbor/Alternative Mental Health site

Here are links to Sharon’s books (I have read and highly recommend the first two)

Anxiety: Hidden Causes: Why your anxiety may not be “all in your head” but from something physical

Too Loud, Too Bright, Too Fast, Too Tight, What To Do If You Are Sensory Defensive in an Over-Stimulating World

Uptight and Off Center, How Sensory Processing Disorder Throws Adults Off Balance and How to Create Stability.

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here

The Anxiety Summit – Treating Anxiety in an Integrative Medicine Practice

November 14, 2014

Rebecca Robb, PsyD clinical psychologist, co-founder of an integrative health care practice, Integrative Primary Care Associates, was interviewed by host of the Anxiety Summit, Trudy Scott, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.

Treating Anxiety in an Integrative Medicine Practice

  • What is integrated medicine
  • What are the complexities of building an integrated medical practice
  • Incorporating neuro-nutrition/amino acids into a psychotherapy practice
  • Case studies using neuro-nutrition/amino acids and psychotherapy for anxiety, depression, panic attacks, family dysfunction, chronic pain, gut distress

Rebecca Robb incorporates neuro nutrition into her psychotherapy practice. This is what she says about neuro nutrition:

From my standpoint, for me, I think I use those words to describe the way in which I use supplements, specifically amino acids although I’m starting to use lithium orotate, and vitamins and supplements, vitamins and omega-3’s, that kind of thing. How I use those supplements and how I use dietary change and adjustment to affect mental health issues or to tweak mental health issues. That’s what I mean by neuro-nutrition.

I will tell you any therapist can describe to you, and I can go on and on, about what it’s like, for example, to be sitting with somebody who’s quite anxious and spending your time on deep breathing exercises and the kind of tools that I have traditionally been offered as a psychologist, and yet here’s this other tool where we can calm the patient’s body. Once they can get more of their physical symptoms under control, the level that we can go at in a psychotherapy realm is very exciting.

People come in to see a therapist and then kind of push you away because it’s too scary to deal with grief, it’s too scary to deal with the hard stuff, they’re afraid to become more depressed or more anxious or more – but when we can get the physiological symptoms more under control, we can go to really deep places and make wonderful progress from the psychological standpoint. I do it, so that I can do my work better; that’s why I’m so attracted to it. I watched people be able to grow more than I could ever imagine them growing with us just using the traditional tools of psychotherapy.

We discussed the amino acid questionnaire created by Julia Ross, author of the The Mood Cure. Here is the link to the blog from my talk: Targeted individual amino acids for eliminating anxiety: practical applications. You can get a copy of the questionnaire from here and read up more information on GABA.  I am a big fan of GABA and find it to be very effective.

Rebecca has found phenibut (and Kavinace – a combo product that contains phenibut) to be more effective than GABA with her patients.  This is one of the case studies that has me concerned about phenibut: Phenibut dependence 

We present a case of a patient who used phenibut to self-medicate anxiety, insomnia and cravings for alcohol. While phenibut was helpful initially, the patient developed dependence including tolerance, significant withdrawal symptoms within 3-4 h of last use and failure to fulfil his roles at work and at home.

Rebecca mentioned two books: the book that covers a paleo style diet Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle by Diane Sanfilippo and The Defining Decade: Why Your Twenties Matter–And How to Make the Most of Them Now by Meg Jay, a guide for 20-somethings.

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here