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The Essential Oils Apothecary – Advanced Strategies and Protocols for Chronic Disease and Conditions by Eric Zielinski and Sabrina Ann Zielinski

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This wonderful new book was just released this week. It covers the basics and their recipes are wonderful as always. I really appreciate that Dr. Z and Mama Z include chapters on insomnia, stress and anxiety, depression and substance abuse. Even though I already know about and use essential oils, I picked up plenty of gems. I do love that they include the research too.

Here are a few highlights that resonated with me:

  • A new essential oil that I learned about is Bitter Orange. I love all the citrus essential oils and learn that this one “is used in Ayurvedic medicine as an aid to meditation and can be extremely helpful in easing stress and anxiety” … and that a “study from Iranian researchers found that when patients were given bitter orange prior to a minor operation, they felt more relaxed, with much less anxiety.”
  • Being reminded about Thyme essential oil for stress relief and anxiety support. I found this statement worth remembering and fascinating: “Like many essential oils, thyme oil works by stimulating smell receptors in the nose, which then transmit messages through the nervous system to the emotion-controlling limbic system in the brain.”
  • Learning about a study where “Japanese investigators evaluated the anti-stress benefit of aromatherapeutic hand massages in healthy women in their twenties.” I see a huge application for this in children, hospitalized loved ones and elderly parents too.
  • I love ginger and I was intrigued to learn about Plai root essential oil, a cousin to ginger and similar to eucalyptus “with additional spicy notes.” They share that a study with healthy male volunteers found  that plai improved mood “by easing the negative emotions and enhancing positive emotions, especially feelings of pleasure and contentment.” They also share that plai essential oil pairs well with rosemary, a favorite of mine for mood and anxiety support.
  • I was not aware that black pepper essential oil can “reduce cravings for cigarettes, alcohol, or marijuana. Black pepper oil can also help you fight withdrawal symptoms and keep you calm throughout….by elevating levels of the feel-good neurotransmitter serotonin in your brain.” They share a fun recipe for Quit Sticks to help folks quit these addictions.
  • The list of essential oils that are rich in linalool, “known for its calming, sedative, anticonvulsant, and anxiolytic (anti­anxiety) properties. Chemically, it is a monoterpenoid—a major compound found in essential oils – and is widely used as an antimicrobial agent and a fragrance.” The list includes Rosewood (82.3 to 90.3 percent), Coriander seed (59.0 to 87.5 percent), Magnolia leaf or flower (78.9 percent / 69.9 percent), Bergamot mint (24.9 to 55.2 percent), Neroli (31.4 to 54.3 percent), Lavender (25.0 to 45.0 percent) and many others.

I’ve highlighted some gems related to insomnia, stress and anxiety, depression and substance abuse but there are also sections on the following: chronic fatigue, fibromyalgia, low libido, Alzheimer’s and dementia, bone and joint disorders, cancer support, cardiovascular disease, chronic respiratory disease, diabetes and obesity, fatty liver, inflammatory bowel disease, Parkinson’s disease and epilepsy.

Here is the official blurb:

Soothing practices, healing rituals, and 100+ practical recipes for applying essential oils to the treatment and symptom management of chronic illness–by the bestselling author of The Healing Power of Essential Oils and his wife, Mama Z!

More and more people living with a chronic condition–from insomnia, hypertension, and fibromyalgia to migraines, insulin resistance, and even the effects of chemotherapy–are reaching for essential oils as a complementary therapy to treat their symptoms. Whether you apply them topically, infuse them in liquid, or diffuse them in the air, essential oils are proven to penetrate the skin and work on the body’s physiology gently and quickly.

Dr. Eric Zielinski, author of the bestselling primer on using essential oils for general health, The Healing Power of Essential Oils, and his wife, Sabrina, affectionately called Mama Z, now bring their masterful and authoritative knowledge to the complexities of chronic illness. The Essential Oil Apothecary shares more than 100 research-backed and easy-to-prepare formulations, from an Immune Boosting Blend to an Anxiety-Busting Body Oil, to help with symptoms of twenty-five common chronic conditions, including fatigue, pain, anxiety, and addiction. It also offers two life-changing tools: an essential home makeover to remove toxins that may be making you sicker, and self-care rituals (including Mama Z’s beauty rituals) that help you feel better when navigating any chronic illness.

Dr. and Mama Z’s evidence-based and holistic approach will help you experience the power of essential oils against chronic illness and build a lifetime of healthy habits and supportive lifestyle actions.

I see this as a book you’ll refer to again and again (like I refer to their first book “The Healing Power of Essential Oils”). I recommend it for essential oils beginners and for individuals (including practitioners) who are already using essential oils.

Use this link to order your copy and claim additional bonus digital content.   Or purchase from your favorite local bookstore or from Amazon (my link) and then use this link to claim your bonus content.

Let us know what gems you pick up when you read it!

The Antianxiety Food Solution by Trudy Scott

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antianxiety food solution

The Antianxiety Food Solution

– How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings
by Trudy Scott, CN (published by New Harbinger, 2011)

It’s remarkable how much the foods we eat can impact our brain chemistry and emotions. What and when we eat can make the difference between feeling anxious and staying calm and in control. But most of us don’t realize how much our diets influence our moods, thoughts, and feelings until we make a change. In this book, you’ll find four unique antianxiety diets designed to help you address nutritional deficiencies that may be at the root of your anxiety and enjoy the many foods that foster increased emotional balance.

This easy-to-use guide helps you choose the best plan for you and incorporates effective anxiety-busting foods and nutrients. You’ll soon be on the path to freeing yourself from anxiety—and enjoying an improved overall mood, better sleep, fewer cravings, and optimal health—the natural way!

In The Antianxiety Food Solution, you’ll discover:

  • How to assess your diet for anxiety-causing and anxiety-calming foods and nutrients
  • Foods and nutrients that balance your brain chemistry
  • Which anxiety-triggering foods and drinks you may need to avoid
  • Easy lifestyle changes that reduce anxiety and increase happiness

Buy your copy

 

Buy the book from Amazon
Buy the Kindle from Amazon
Buy the book in German

 

Endorsements

This book “fills an important gap in the popular literature on anxiety. It provides clear, helpful guidelines for utilizing nutrition to overcome anxiety.Edmund Bourne, PhD, author of The Anxiety and Phobia Workbook
A great book with plenty of practical advice backed by science.Daniel G. Amen, MD, author of Change Your Brain, Change Your Life
Every one of the millions now suffering from anxiety has a new friend in Trudy Scott, whose book offers them a nutritional lifeline.  Replete with specific and practical suggestions, this book is backed up by research and clinical expertise.Julia Ross, MA, MFT, author of The Mood Cure and The Diet Cure
This book is a must-read if you have anxiety and want to treat the underlying causes and heal, rather than having to rely on medications. Adjust your brain chemistry with the right nutrients and you can reclaim your brain and your life!Hyla Cass, MD, author of 8 Weeks to Vibrant Health
This book is a real tour-de-force in complementary mental health literature and should be on the shelves of every anxiety sufferer. It’s a user-friendly and balanced book about foods and nutrients that can reduce anxiety, and it is also refreshingly original.Jonathan Prousky, MSc, ND, professor of clinical nutrition at the Canadian College of Naturopathic Medicine and author of Anxiety: Orthomolecular Diagnosis and Treatment
As a nutrition and fitness expert and the mother of a child with an emotional disorder, I find this book invaluable. It is one I will use myself and recommend to both clients and colleagues.JJ Virgin, CNS, CHFS, nutrition and fitness expert, author of Six Weeks to Sleeveless and Sexy, and cohost of TLC’s Freaky Eaters
A leader in the field of food and mental health, Trudy Scott supplements the core themes of food and gut health with chapters on amino acids, pyroluria, and lifestyle changes. Trudy aptly emphasizes that readers should try to find the root cause of their health problems.Lawrence E. Cormier, MD, holistic psychiatrist in Denver, CO
This book may be the key you’ve been looking for. It does an excellent job of explaining the science behind anxiety and then bringing it to a practical level, providing a nutritional and integrative approach to anxiety.Elizabeth Lipski, PhD, CCN, director of doctoral studies at Hawthorn University in Whitethorn, CA, and author of Digestive Wellness
Trudy Scott’s work communicates something I tell my patients every day: there is a powerful connection between what we eat and how we feel.Mike Dow, PsyD, cohost of TLC’s Freaky Eaters
I recommend this book not only to those who suffer from anxiety, but to their health care providers as well.Karla Maree, certified nutrition consultant, neuronutrient therapist, and director of nutritional therapy at Recovery Systems Clinic
A comprehensive book providing the nation with much-needed formulas for overcoming anxiety and restoring stable emotions!Joan Mathews-Larson, PhD, LADC, founder of the Health Recovery Center in Minneapolis, MN, and author of Depression-Free, Naturally
This book offers a wealth of useful information for those who would like to try dietary and other lifestyle changes in order to improve their mental health. It is also a valuable resource for clinicians interested in broadening their approach to the treatment of anxiety.Felice N. Jacka, PhD, research fellow at the University of Melbourne in Australia
Full of practical tips for restoring balance to your body and mind. I highly recommend it.Mark Atkinson, MD, author of The Mind-Body Bible
The Antianxiety Food Solution is one of the most comprehensive guides to nutritional healing for anxiety.Elizabeth Large, ND
Trudy Scott is an expert on the relationship between food and mood, an often neglected area. This book provides clearly presented practical information, which I believe to be important adjunctive help in the treatment of anxiety, depression, and serious mental illness.Katherine Falk, MD, psychiatrist in New York, NY
An easy-to-read book that should help many people with anxiety.Michael B. Schachter, MD, CNS, board-certified psychiatrist
 

Buy the book from Amazon
Buy the Kindle from Amazon
Buy the book in German

 

Reviews from readers

I can “recommend it for practitioners who have patients/clients who want to improve their affect, increase energy levels (who doesn’t!), suffer from anxiety, poor memory or sleep issues. Pass on this book to them and ask them to read it through cover to cover. It’s got a wealth of tips and resources linking behaviour with nutrition, and does it gracefully and with much self-insight.

I’ve read many books on the subject of psychology and biochemical links, and this is definitely one of the best written. It’s aimed at the intelligent reader who may have a little knowledge of nutrition, as well as practitioners and those who use patient centred approaches within their practice.

Donald Scott, Osteopath & Naturopath, Natural Therapy Centre, Kilmacolm, Inverclyde, United Kingdom

I cried my way thru this book ~ out of JOY~ for finally finding a very helpful book! I have been on a journey for 10 years trying to navigate issues with depression, stress, anxiety, insomnia and other fun things. I’ve been to doctors, psychologists, psychiatrists and counselors. I’ve been put on medication which after many years of that left me suicidal, overweight, depressed and very angry. It is VERY frustrating trying to navigate doctors, testing and information out there that could help you. This summer I read several books that addressed depression from a dietary and nutrition standpoint. This one was the best in my opinion. It’s not too long, easy to read and understand, and well organized. And it agreed with several things I had read in other books ~ such as the use of amino acids, vitamins and issues with gluten and sugar to address depression, etc. There’s many good ‘life stories’ in it too which help you relate. Thanks Trudy Scott!

Kathy Masterson, Amazon review

Book reviews

Table of contents

Introduction

My Story
Anxiety Statistics and Facts
Causes of Anxiety
What Is a Natural Approach and Why Use It?
Overview of the Book

Chapter 1: Figure Out Your Optimum Antianxiety Diet

The Antianxiety Food Solution Diets

Antianxiety Food Solution Diet 1: Gluten Free
Antianxiety Food Solution Diet 2: Gluten Free and Dairy Free
Antianxiety Food Solution Diet 3: Grain Free and Dairy Free
Antianxiety Food Solution Diet 4: Traditional Foods

Foods to Include

Eat Real, Whole, Good-Quality Foods
Eat Frequently Enough
Eat Quality Animal Protein

Red Meat
Poultry and Eggs
Fish and Other Seafood

Eat Nonstarchy Fresh Vegetables
Eat Fresh Fruit
Eat Good Fats
Keep Hydrated
Eat Legumes
Eat Starchy Fresh Vegetables
Eat Gluten-Free Whole Grains
Consume Dairy
Eat Whole Grains That Contain Gluten

Foods to Avoid

Avoid Empty Foods
Other Foods You May Need to Avoid

Eat Bonus Foods
Recipe and Food Resources
Wrapping Up

Chapter 2: Avoid Sugar and Control Blood Sugar Swings

The Harmful Effects of Sugar and Sweeteners
Sugars and Sweeteners Defined
Where Sugar Is Found
Artificial Sweeteners
What to Use Instead of Unhealthy Sugars and Artificial Sweeteners
Control Blood Sugar Swings

Benefits of Controlling Blood Sugar Swings
Simple Dietary Changes to Help Control Blood Sugar Swings
Supplements

How Quickly You Can Expect Improvements
If You Have a Sugar or Carb Addiction and Can’t Quit

Chapter 3. Avoid Caffeine, Alcohol, and Nicotine

Coffee and Caffeine

Caffeine and Anxiety
Other Reasons to Consider Giving Up Caffeine
How to Quit Caffeine and What to Drink Instead
If You Do Want to Drink Coffee

Alcohol

Nutritional Deficiencies Due to Alcohol Consumption
Alcohol and Low Blood Sugar
Alcohol Sensitivity
How to Quit Alcohol

Nicotine

Nicotine and Anxiety
How to Quit Smoking

How Quickly You Can Expect Improvements

Chapter 4. Address Problems with Gluten and Other Foods

Why Food May Be Affecting Your Mood
True Food Allergies
Food Sensitivities or Delayed Food Reactions
Problems with Gluten

Gluten, Anxiety, and Other Mood Problems
Gluten and the Digestive System

Testing for Gluten Sensitivities

Two-Week Gluten Elimination-Challenge Trial
Lab Tests for Gluten Sensitivity

Salivary Antigliadin Antibodies
IgG Antibodies for Gluten-Containing Grains
Elevated Thyroid Antibodies

Testing for Celiac Disease

Alternatives to Grains That Contain Gluten
If Gluten Isn’t a Problem
Problems with Dairy Consumption
Problems with Other Foods
Problems with All Grains and Starchy Vegetables
Using Amino Acids to Reduce Cravings
Allergies and Anxiety Due to Low Blood Histamine
How Quickly You Can Expect Improvements

Chapter 5. Improve Your Digestion

The Digestive Process

Why Good Digestion and Absorption Are Important
Using Your Stool as a Clue to Your Digestive Function

Eating Guidelines for Good Digestion

Eat Foods That Promote Good Digestion and Skip Poor-Quality Food
Change Your Eating Habits

Causes of Poor Digestion and How to Improve Your Digestion

Low Levels of Stomach Acid or Pancreatic Enzymes

Testing for Low Stomach Acid and Pancreatic Enzymes
How to Correct Low Stomach Acid or Low Pancreatic Enzymes

Large Intestine Issues
Bacterial Imbalance or Parasites
Candida Overgrowth

Testing for Bacterial Imbalance, Parasites, and Candida
Controlling Candida and Increasing Beneficial Bacteria

Foods and Nutrients for Healing a Damaged Digestive System
Liver or Gallbladder Problems
How Quickly You Can Expect Improvements

Chapter 6. Balance Brain Chemistry with Amino Acids

GABA

Steps to Raise GABA Levels

Serotonin

Steps to Raise Serotonin Levels

Catecholamines

Steps to Raise Catecholamine Levels

Endorphins

Steps to Raise Endorphin Levels

Testing for Levels of Amino Acids
Drug of Choice
Guidelines for Supplementing with Amino Acids
Amino Acid Precautions
How Quickly You Can Expect Improvements

Chapter 7. Address Pyroluria or Low Levels of Zinc and Vitamin B6

Prevalence of Pyroluria and Co-occurring Disorders
Testing for Pyroluria

Pyroluria Urine Test
Zinc Taste Test
Vitamin B6 Testing
Fatty Acid Testing
Comprehensive Metabolic Profile

Zinc, Vitamin B6, and Fatty Acids for Pyroluria

Zinc Supplementation
Food Sources of Zinc
Vitamin B6 Supplementation
Food Sources of Vitamin B6
Fatty Acids for Pyroluria
Other Nutrients for Pyroluria

How Quickly You Can Expect Improvements

Chapter 8. Other Nutrients, Hormone Imbalances, Toxins, Medications, and Lifestyle Changes

Basic Supplements

Multivitamin and Multimineral with B Vitamins
Iron
Vitamin C

Individual Nutrients for Anxiety

Extra B Vitamins
Magnesium and Calcium
Vitamin D
Omega-3s and Omega-6s
Theanine and Lactium

Hormone Imbalances

Adrenal Dysfunction
Thyroid Dysfunction
Sex Hormone Imbalances in Women

Reduce Your Exposure to Toxins

Toxins in the Home
Heavy Metals

Understand the Effects of Medications

Make Important Lifestyle Changes

Do Some Exercise, Preferably Outdoors
Get Enough Sleep
Consider Therapy and Support Groups
Set Aside Time for Relaxation

Take Up Yoga, Tai Chi, Qigong, or Meditation
Take a Real Vacation Every Year
Try Guided Imagery
Other Techniques That May Help

Parting Words

Appendices

  1. Sue’s Story
  2. Food, Mood, Energy, Cravings, and Sleep Log

Resources

Internet Resources for Healthy Eating and Living
Lab Tests
Recommended Reading

Nutritional Healing
Food, Cooking, and Cookbooks

References

A selection of quotes and facts from each chapter

Here are a selection of quotes and facts from each chapter of the book:

Introduction

“There’s a reason why I’m so passionate about working with people with anxiety and why I’m writing this book. I’ve had my own personal journey with anxiety…”

Chapter 1: Figure Out Your Optimum Antianxiety Diet

There are 4 antianxiety diets but “Eating real, whole, good-quality food is the foundation of this book and any program to prevent and alleviate mental health issues such as anxiety….”

Chapter 2: Avoid Sugar and Control Blood Sugar Swings

“Sugar and alcohol may contribute to elevated levels of lactate in the blood, which can cause anxiety and panic attacks”

Chapter 3: Avoid Caffeine, Alcohol, and Nicotine

In a study, “…those with panic disorders experienced increases in symptoms such as nervousness, fear, nausea, heart palpitations, and tremors after consuming caffeine and said the effects were similar to how they felt during a panic attack…”

Chapter 4: Address Problems with Gluten and Other Foods

“Clinical experience and specific studies support the connection between gluten and anxiety, social phobia, depression, and even schizophrenia”

Chapter 5: Improve Your Digestion

“…people with digestive complaints such IBS, food allergies and sensitivities, small intestinal bacterial overgrowth and ulcerative colitis frequently suffer from anxiety and…depression.”

Chapter 6: Balance Brain Chemistry with Amino Acids

“GABA plays a major role in anxiety, and serotonin plays a role in at least some types of anxiety…. The great thing about supplementing with amino acids is that you’ll get immediate feedback: positive effects, adverse effects, or no changes at all.”

Chapter 7: Address Pyroluria or Low Levels of Zinc and Vitamin B6

“Low levels of zinc and vitamin B6 are frequently associated with a type of anxiety characterized by social anxiety, avoidance of crowds, a feeling of inner tension, and bouts of depression”

Chapter 8: Other Nutrients, Hormone Imbalances, Toxins, Medications, & Lifestyle Changes

“Mild to moderate deficiency of vitamin C may be associated with increased nervousness and anxiety… Supplemental magnesium together with vitamin B6 was shown to alleviate anxiety-related premenstrual symptoms, as well as breast tenderness and menstrual weight gain…”

As you can see, there are many factors that can affect how anxious you feel and since we are all biochemically unique it’s important to figure out and address what may be triggering your anxiety, mood issues and associated cravings.
 

Buy the book from Amazon
Buy the Kindle from Amazon
Buy the book in German

 

Once you’ve read your copy (or listened to the audio version) I would love to hear back from you on how my book has helped you and/or family members – either here in the comments below or via an Amazon review or a review on another platform.

Feel free to post your questions too.

The Thyroid Reset Diet: Reverse Hypothyroidism and Hashimoto’s Symptoms with a Proven Iodine-Balancing Plan by Dr. Alan Christianson

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thyroid reset diet

Dr. Alan Christianson’s new book, The Thyroid Reset Diet: Reverse Hypothyroidism and Hashimoto’s Symptoms with a Proven Iodine-Balancing Plan, is a “surprising new plan to reverse the symptoms of thyroid disease by reducing excess dietary iodine.”

I highly recommend this book if you:

  • Have known or suspected thyroid dysfunction/disease
  • Are a practitioner working with individuals with thyroid disease
  • Are using amino acids – such as tryptophan, 5-HTP, GABA or theanine – for easing anxiety (because thyroid health needs to be optimal in order for the amino acids to work well)
  • Would like to learn about how too much dietary iodine (and some surprising sources) can contribute to thyroid disease

Here is the official book blurb:

A surprising new plan to reverse the symptoms of thyroid disease by reducing excess dietary iodine, from integrative physician and New York Times bestselling author Dr. Alan Christianson.

“The most innovative treatment plan around.”—JJ Virgin, New York Times bestselling author, celebrity nutrition expert, and Fitness Hall of Famer

Though the thyroid gland is small, it produces hormones that control the rate of nearly every chemical reaction in the body—turning food into energy, controlling the rate of tissue growth, stimulating the activity of other hormones, and much more. An estimated twenty million Americans have some form of thyroid disease, and up to 60 percent of them are unaware of their condition. Depending on the type and severity of the thyroid disease, symptoms can range from weight gain and fatigue to hair thinning and memory loss.

In The Thyroid Reset Diet, Dr. Alan Christianson helps readers reverse chronic thyroid diseases like hypothyroidism and Hashimoto’s Thyroiditis with nothing more than dietary change: the reduction of iodine intake. Backed by new research showing that proper dietary iodine intake can start to reverse thyroid disease in as little as four weeks, his diet plan contains the optimal amount of iron and dietary iodine to control thyroid hormones, effectively resetting the thyroid.

Instead of following a restrictive diet for thyroid health, The Thyroid Reset Diet does not require eliminating any food category. Instead, Dr. Christianson recommends food swaps like brown rice instead of processed bread to regulate iodine intake. He shares the latest on supplements and other thyroid health strategies, along with more than sixty-five recipes, weekly meal plans, and maintenance info. His cutting-edge research and clear results, coupled with an easy-to-follow diet plan, will help anyone struggling with thyroid disease.

Get your copy on Amazon here (my Amazon link) or from bookstores.

I have some questions for Dr. Christianson and based on the response to the email I shared about this book a few weeks ago, I know many of you have questions too.

Please do share your questions in the comments below.

I’ll also update this blog with some snippets and my questions in next week’s newsletter.

I’m planning a video interview with Dr. Christianson and we’ll do our best to get all our questions answered.

This Is Your Brain on Food by Uma Naidoo, MD (video interview and review)

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brain on food

Dr. Uma Naidoo has a wonderful new book called This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More (my Amazon link)

Her big bold message is this “Until we solve nutritional problems, no amount of medication and psychotherapy is going to be able to stem the tide of mental issues in our society.”  This is something I wholeheartedly agree with!

I had the wonderful opportunity to interview Dr. Naidoo and we talked about the benefits of fermented foods and social anxiety, vitamin D and anxiety, dietary sources of polyphenols for ADHD and much more:

51 women with type 2 diabetes and vitamin D deficiency were randomly allocated to receive one oral pearl of 50,000 IU vitamin D3 (26 women) or a placebo (25 women) fortnightly for 16 weeks

Anxiety score changes were significantly lower in vitamin D group than the controls

Dietary polyphenols… have antioxidant capacities as well as immunoregulatory effects and, therefore, appear appropriate in ADHD therapy.

  • Dr. Naidoo recommends these sources of polyphenols: berries and other fruit, vegetables, extra virgin olive oil.
  • I’m fascinated by the fact that polyphenols “act as a low-dose toxin that trains the body to mount an immune response in a process called hormesis” (there are many geeky gems like this in the book)
  • Dr. Naidoo shares the story of her 36 year old patient with severe anxiety. He was a binge eater and also had a history of alcohol abuse. Vitamin B1 (250mg) was every effective for him…“In animal studies, thiamine appears to reduce stress-like responses because it protects the hippocampus”
  • We talk about chamomile tea and how it helps with sleep. There are some cautions if you’re on a blood thinner prescription or going to have surgery. Pregnant women should also avoid it.
  • Dr. Naidoo shares a delicious Golden Milk recipe with tips on how to use turmeric (one her favorite spices and inspired by her grandmother’s cooking) with black pepper. You’ll find this in the recipes section.
  • Dr Naidoo also shares one of her favorite comfort foods – a yummy lentil soup recipe called dal in south Indian cuisines. It’s a great source of fiber, plant-based protein and is very affordable. And really healthy when cooked with vegetables and spices like mustard seeds, ginger, garlic and turmeric. She shares a tip to improve the flavors – making tadka (listen to the interview below, enjoy and be inspired!)

 

It’s a wonderful book that I highly recommend if:

  • you are new to nutritional psychiatry and the power of food
  • you are a seasoned foodie and want to geek out on mechanisms and the science
  • you want to learn about foods and nutrients (all science-based) specifically for depression, anxiety, PTSD, OCD, ADHD and insomnia
  • you are a practitioner and want to learn and share a wonderful book with your patients or clients

I read it cover to cover and picked up so many gems. I also loved reading about her memories of cooking with her Pinetown granny (Pinetown is just outside Durban where we both happened to grow up)!

We do have a few professional differences of opinion that I feel I should mention:

  • I am not in favor of canola oil and I’d switch out the recipes that call for canola oil with olive oil
  • I have a difficult time extrapolating high-fat diets in rat studies to concerns about saturated fat consumption in humans (given the nature of the rat chow in many of these studies)
  • I’m more concerned with portion-size of carbs than I am with portion-size of healthy fats (and typically recommend full-fat coconut milk, and chicken and turkey with skin-on)
  • I find grass-red meat to be beneficial for my clients with anxiety and mood issues
  • Many of my anxious clients cannot tolerate any caffeine and I consider 14 alcoholic drinks a week for men and 7 alcoholic drinks a week for women to be excessive
  • I prefer stove-top and oven cooking to using a microwave.

This is the official book blurb:

Did you know that blueberries can help you cope with the aftereffects of trauma? That salami can cause depression, or that boosting Vitamin D intake can help treat anxiety?

When it comes to diet, most people’s concerns involve weight loss, fitness, cardiac health, and longevity. But what we eat affects more than our bodies; it also affects our brains. And recent studies have shown that diet can have a profound impact on mental health conditions ranging from ADHD to depression, anxiety, sleep disorders, OCD, dementia and beyond.

A triple threat in the food space, Dr. Uma Naidoo is a board-certified psychiatrist, nutrition specialist, and professionally trained chef. In This Is Your Brain on Food, she draws on cutting-edge research to explain the many ways in which food contributes to our mental health, and shows how a sound diet can help treat and prevent a wide range of psychological and cognitive health issues.

Packed with fascinating science, actionable nutritional recommendations, and delicious, brain-healthy recipes, This Is Your Brain on Food is the go-to guide to optimizing your mental health with food.

Uma Naidoo, MD is board-certified psychiatrist (Harvard Medical School), professional chef (Cambridge School of Culinary Arts), and nutrition specialist (Cornell University). She is currently the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH), where she consults on nutritional interventions for the psychiatrically and medically ill; Director of Nutritional Psychiatry at the Massachusetts General Hospital Academy; and has a private practice in Newton, MA. She also teaches at The Cambridge School of Culinary Arts.

Dr. Naidoo speaks frequently at conferences at Harvard, for Goop audiences, the New York City Jewish Community Center (JCC), and Ivy Boston. She blogs for Harvard Health and Psychology Today and completed a unique video cooking series for the MGH Academy which teaches Nutritional Psychiatry using culinary techniques in the kitchen.

You can get your copy of This Is Your Brain on Food here (my Amazon link) and find additional information about Dr. Naidoo here and the book here.

Let us know what you think in the comments below and be sure to leave Dr. Naidoo a review once you read your copy!

Feel free to post your questions here too.

Food Fix by Dr. Mark Hyman – my review

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food fix by mark hyman

Dr. Mark Hyman has a brilliant new book called called Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet – One Bite at a Time and his big bold message is that: “We need to change the food system to change the world.”  It is an issue that is seriously overlooked and he wants to change this.

food fix

Watch this short video clip to hear it from Dr. Hyman himself.

food fix

Here are some of the key messages from Food Fix

  • If we don’t change the food system, we’re going to spend $95 trillion dollars on chronic disease – heart disease, obesity, type 2 diabetes, cancer, and dementia – over the next 35 years.
  • Big food spends a lot of money in Washington to keep us fat and sick.
  • The food industry preys on our most vulnerable citizens – children.

According to the American Psychological Association, children under the age of 8 don’t instinctively recognize the difference between TV Commercials and programs, which makes them particularly vulnerable.

  • Big Food buys partnerships with public schools.
  • Minorities are also targeted by the food industry.

Researchers at the University of Connecticut found that junk food companies spend the most on ads that target African Americans and Spanish speakers. Guess which products were most heavily advertised toward minorities—Gatorade, Pop Tarts, Twix Candy Bar, Cinnamon Toast Crunch Cereal, and Tyson Frozen Entrees

The worse the nutritional profile the more heavily the products were promoted through advertising.

Where are the broccoli ads?

These findings, the researchers noted, “highlight important disparities in the food and beverage industry’s heavy marketing of unhealthy foods to Hispanic and black youth, and the corresponding lack of promotion of healthier options.”

  • Bad food is making us anxious, depressed, and is messing with our brains. I’m thrilled that Dr. Hyman highlights how nutritional medicine is a key to mental health and psychiatry. Here are some snippets :

Studies show that adults with many types of mental health issues and children with ADHD have very low levels of antioxidants (which come from fruits and vegetables), such as the fifty-six-year-old man with lifelong crippling depression who improved by cleaning up his diet and taking a cocktail of B vitamins. I remember one man who presented with severe panic attacks every afternoon. Turned out he was eating a diet very high in sugar and starch and had wild swings in his blood sugar, which triggered the anxiety. When he cut out sugar and starch, his anxiety and panic attacks vanished. These stories are not anomalies. They are predictable results from applying nutritional medicine.

In recent years, major medical journals have clearly shown the link between nutrition and mental health. The Lancet Psychiatry, a top medical journal, maps out just how nutritional medicine is a key to mental health and psychiatry. Overall diet quality, high sugar loads, and rampant nutritional deficiencies (including omega‑3 fats, zinc, magnesium, vitamin D, and B vitamins) all drive mental illness. In other words, the culprit is once again the American and increasingly global industrial diet. We have discussed the costs of obesity and chronic disease, but most don’t connect mental illness to the costs of chronic disease. In fact, the cost of mental illness to the economic burden is far greater than the costs of heart disease, diabetes, and cancer.

Population studies have found that more fruits and vegetables and less french fries, fast food, and sugar are associated with a lower prevalence of mental illness, and that junk food creates moderate to severe psychological distress. The good news is that interventional studies have shown that treatment of mental illness with diet works well (especially since most medications for mental illness don’t work that well, despite being the second biggest category of drugs sold).

And here are a few of the many solutions proposed in the book:

  • Support regenerative agriculture and sustainable food.
  • Stop purchasing franken-foods:

Today 60% of our diet is ultra-processed food made from commodity crops—corn, soy, and wheat—that’s turned into various sizes, shapes, and colors from the raw materials—high fructose corn syrup, white flour, and refined soybean oil. When you vote with your dollars and your fork to stay away from these foods, you send a message to big food to stop subsidizing commodity crops and grow more fruits and vegetables!

  • End food waste:

Buy only what you need.  If food may go bad soon, make a soup or stew. Get a compost bucket for your kitchen.  Start a compost pile in your backyard, or buy an in-home composter.  Use it in your garden or donate it to someone who has a garden.

  • Be an activist and teach your family why food matters.
  • Address food deserts and food swamps in African American communities, and recognize that this is:

“food apartheid,” an embedded social and political form of discrimination.

Here is the official book blurb:

Help to transform the planet in crisis with this indispensable guide to healthy, ethical, and economically sustainable food from #1 New York Times bestselling author Mark Hyman, MD.

Food is our most powerful tool to reverse the global epidemic of chronic disease, heal the environment, reform politics, and revive economies. What we eat has tremendous implications not just for our waistlines, but also for the planet, society, and the global economy. What we do to our bodies, we do to the planet; and what we do to the planet, we do to our bodies. 

In Food Fix, Mark Hyman explains how our food and agriculture policies are corrupted by money and lobbies that drive our biggest global crises: the spread of obesity and food-related chronic disease, climate change, poverty, violence, educational achievement gaps, and more.

Pairing the latest developments in nutritional and environmental science with an unflinching look at the dark realities of the global food system and the policies that make it possible, Food Fix is a hard-hitting manifesto that will change the way you think about – and eat – food forever, and will provide solutions for citizens, businesses, and policy makers to create a healthier world, society, and planet.

I love that Dr. Hyman says he is left with a sense of hope and possibility after writing this book … “understanding the problems and challenges we face sets the foundations for the solutions.”

Wise words indeed! This book is much-needed, brilliant, eye-opening and shocking at times, but hopeful and solution-based.

You can get your copy of Food Fix here (my Amazon link) and find additional information and resources on the official book site here.

Brain Wash by Dr. David Perlmutter and Dr. Austin Perlmutter

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brain wash

If you tuned in to my interview with Dr. David Pelmutter on the Anxiety Summit 5: Gut-Brain Axis you may recall us talking about his new book Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness (written with his son Dr. Austin Perlmutter).

He shared this in our summit interview: “I think technology can be either our most wonderful servant or a really disastrous master. It’s all in how we mindfully use technology.”

I have the pleasure of sharing another interview where we take a deeper dive into this topic and he shares additional information about this new book, which was just published.

This book builds from a simple premise: “Our brain’s performance is being gravely manipulated, resulting in behaviors that leave us more lonely, anxious, depressed, distrustful, illness-prone, and overweight than ever before. At the same time, we feel disconnected from ourselves, from others, and from the world at large.

Dr Perlmutter shares wonderful insights from the book:

  • Disconnection syndrome (and loneliness) and how our decision-making abilities have been compromised
  • Hi-tech hijack and some alarming stats on internet addiction: it’s around 6 percent and translates to more than a quarter of a billion people. Keep in mind internet addiction is “any online-related compulsive behavior that interferes with normal living and causes severe stress on family, friends, loved ones, and the ability to be productive at work”
  • Structural changes that are seen in the brain when we are addicted
  • How we can set boundaries and his tool called T.I.M.E. “When approaching your use of technology, especially when it comes to digital media and communication, you need make sure your activities are making good use of T.I.M.E. (Time restricted, Intentional, Mindful and Enriching)

One of my favorite parts of the book is the chapter on nature:“Spending time in nature is one of the easiest things you can do to stay healthy and happy —you just need to step outside.”

He shares how: “Americans spend a remarkable 87 percent of their days indoors and another 6 percent in their cars” and we go into the health benefits of forest bathing and indoor plants. As he mentions, we know we feel good when we’re in nature, but they wanted to gather all the research supporting just what the health benefits are. I loved geeking over all the studies!

I can’t be anywhere indoors unless I can see outside and I just love this study: “View Through a Window May Influence Recovery from Surgery.”

We didn’t have time to go into other equally valuable chapters in the book on food, sleep, exercise, and quiet time but they are foundational especially if you are just starting your healing journey. If you’ve been following my work for awhile these chapters are a great reminder for us.

There is also a 10-day brain wash plan, together with a meal plan and recipes to guide you through the process.

Dr. Perlmutter shared his personal favorite recipe – the Jicama Slaw (with all those prebiotics for a good microbiome and reducing inflammation). He gave me permission to share the Cauliflower Pancakes recipe with you. Enjoy!

Cauliflower Pancakes

Serves 4, Time required: About 25 minutes

Although these pancakes make a terrific breakfast or brunch dish, they are also a wonderful side dish for grilled meats, poultry, and/or fish. The turmeric adds great color as well as a slightly tannic yet sweet flavor.

1 pound organic cauliflower florets, including stems
1 small organic white onion, peeled and grated
1 teaspoon grated organic garlic
1/2 teaspoon organic ground turmeric
3 large eggs from pasture-raised chickens, at room temperature, lightly beaten
Fine sea salt and freshly ground organic black pepper to taste
1/3 cup organic ghee from grass-fed animals
1/2 cup chopped organic scallion greens
1 cup full-fat organic sour cream from grass-fed cows (optional)

Preheat the oven to 200°F. Place a cookie sheet lined with parchment paper in the oven.

Using a handheld box grater, grate the cauliflower through the medium holes. Transfer the grated cauliflower in a large mixing bowl.

Add the onion, garlic, and turmeric and toss to blend.

Add the eggs and season with sea salt and pepper, stirring to combine completely. Set aside for 10 minutes to allow the flavors to blossom.

Heat the ghee in a large frying pan over medium heat. Spoon in enough of the cauliflower mixture to make a flat cake about 3 inches in diameter. Continue making cakes without crowding the pan.

Using the back of a metal spatula, flatten the cakes slightly, but allow them to get no larger than 4 inches in diameter.

Fry for about 5 minutes, or until the bottom is golden brown and the pancakes have firmed enough to turn easily. Lower the heat if they are browning too quickly.

Using the spatula – a fish spatula is a great tool for this – carefully turn the pancakes and fry for an additional 4 minutes, or until cooked through and golden brown. If you flip them too quickly, they will fall apart.

As each one is cooked, place it on the cookie sheet in the oven and continue making cakes until all the batter has been used.

When ready to serve, place the pancakes on a platter, sprinkle with sea salt and scallion greens, and serve with sour cream on the side if desired.

Here is the official blurb for the book:

Dr. David Perlmutter, #1 New York Times bestselling author of Grain Brain, and Dr. Austin Perlmutter, his son, explore how modern culture threatens to rewire our brains and damage our health, offering a practical plan for healing.

Contemporary life provides us with infinite opportunities, along with endless temptations. We can eat whatever we want, whenever we want. We can immerse ourselves in the vast, enticing world of digital media. We can buy goods and services for rapid delivery with our fingertips or voice commands. But living in this 24/7 hyper-reality poses serious risks to our physical and mental states, our connections to others, and even to the world at large.

Brain Wash builds from a simple premise: Our brains are being gravely manipulated, resulting in behaviors that leave us more lonely, anxious, depressed, distrustful, illness-prone, and overweight than ever before.

Based on the latest science, the book identifies the mental hijacking that undermines each and every one of us, and presents the tools necessary to think more clearly, make better decisions, strengthen bonds with others, and develop healthier habits. Featuring a 10-day bootcamp program, including a meal plan and 40 delicious original recipes, Brain Wash is the key to cultivating a more purposeful and fulfilling life.

You can get your copy from Amazon here (my Amazon link).  More information here

Do share what insights you’ve gained from this interview and review (and other gems once you’ve read the book).

I’d also love to hear your favorite way to enjoy nature. For me, some of my many favorites are a hike or mountain bike ride, a day at the beach catching waves and wriggling my toes in the sand, and visiting new places with lovely natural scenery.