Books

Healing from Psychiatry: An Artist’s Perspective by Alison Page

October 2, 2015 By Trudy Scott 4 Comments

Alison Page is creating an art book entitled Healing from Psychiatry: An Artist’s Perspective. She has close to 50 contributors from all over the world who have suffered or are suffering as a result of psychiatric treatments and medications. Alison shares this:

The focus of the book is on how people have used art to help them during their recovery from psychiatric treatments and medications. Some recoveries can be so intense that distracting by creating art becomes a survival mechanism.

The book contains a variety of mediums including paintings, photographs, short essays, excerpts from books and plays, lots of poetry, and a resource list and helpful tips for people who have recovered and also people still going through recovery.

My hope is that this book will be a useful tool for people going through recovery from psychiatric drugs and treatments. During my recovery, my cognition and ability to concentrate suffered. As a result, reading novels became impossible, but I could still appreciate art and read in short bursts. Having a book of art made by others on the same path would have been a comforting and useful resource.

You can read about Alison’s story with anxiety and the benzodiazepines on this blog I published last year.

Here is the link to learn more and support this wonderful and inspiring project of hers via her GoFundMe campaign if it feels like a fit for you.

The Micronutrient Miracle + $200 in gift certificates

July 25, 2015 By Trudy Scott 4 Comments

micronutrient-miracle-book

The Micronutrient Miracle is a great new book by my good friends and colleagues Jayson and Mira Calton.

Buy your copy of The Micronutrient Miracle (for less than $20) and get $200 in GIFT Certificates as a thank you!

Enter your name and email on this page https://sn183.isrefer.com/go/d-e2/TrudyScott/

And follow the 3 steps: step 1 (buy the book), step 2 (send the receipt to book@MyMiracleGifts.com by August 31), step 3 (get your GIFT Certificates Sept 1)

micronutrient-miracle

What do you get?

$50 to spend at Wild Things Seafood (seafood for a good mood!)
TWO free months + $20 to spend at THRIVE Market (natural foods online)
$50 for US Wellness Meats (their grass-fed beef jerky is fabulous!)
$50 for Vital Choice Seafood (I love their products)
$25 to spend at Kasandrinos (the BEST gourmet Olive Oil out there!)

Enjoy the book and the healthy shopping spree!

Holistic Solutions for Anxiety and Depression: review

June 12, 2015 By Trudy Scott 84 Comments

Although it is written for therapists I feel that Holistic Solutions for Anxiety and Depression: Combining Natural Remedies with Conventional Care, written by Dr. Peter Bongiorno, ND, is a great resource for anyone working with individuals with anxiety or depression, and this includes nutritionists.

As a nutritionist who works primarily with women with anxiety, I was so pleased to receive a physical review copy of this wonderful book. I did purchase the kindle but a real book is just so much nicer!

It’s also perfect for the anxious individual who taking charge of their own health and wants to become more empowered. It would also be a perfect book for the anxious person to share with their open-minded therapist or doctor.

Here are some of the reasons why I really enjoyed this book:

The extensive coverage of diet – Dr. Bongiorno favors a Mediterranean diet and cites research supporting this way of eating for mental health (I’d add more red meat and skip the grains, especially gluten)
The recommendation to eat crunchy vegetables based on the research about crunchy foods making us feel happier and calmer
The coverage of nutrients such as 5-HTP and tryptophan. Dr. Bongiorono will use 5-HTP first (he feels its “more effective at crossing the blood brain barrier) , whereas I tend to start with tryptophan. But he does say that “when dosed accordingly, tryptophan appears to be quite safe and effective.”
The coverage of GABA: “GABA supplementation helps open chloride channels in neurons, which hyperpolarizes them, so that the positive charges remain on one side of the membrane, which inactivates the nerve cell. This slows firing and calms the brain.”
The coverage of vitamin B3: one way it helps mood is “its ability to inhibit the liver enzyme tryptophan pyrrolase. This enzyme breaks down tryptophan making it less available to produce serotonin. Vitamin B3 is also responsible for activating the enzyme that converts tryptophan to 5-hydroxytryptophan.”
The coverage of lithium orotate: “It is suggested that lithium’s beneficial effects on mood may be due to its oxytocin-raising properties.” He suggests using it with an oxytocin-raising massage! Oxytocin also helps with social anxiety: Oxytocin and social anxiety, pyroluria and depression?
The fascinating discussion of the 5-HT1A receptor and oxytocin
The history of the discovery of serotonin (clams used it to keep their shells closed)
The coverage of light therapy, getting house-plants and a mind-body approach

As you can see, it includes plenty of geeky science, something I really love!

I had the pleasure of interviewing Dr. Bongiorno on The Anxiety Summit – our topic: Serotonin and Anxiety, Happiness, Digestion and our Hormones. Dr. Bongiorno’s speaking is as eloquent, factual and caring as his writing.

Dr. Bongiorno has been kind enough to offer a copy of his book as a giveaway. We’ll do a drawing and select one lucky reader and announce the winner next Friday. If you’d like to be entered in to the drawing simply comment below and share:

~~why you’d like to win the book~~
~~which section you’re most excited about reading and why (just go to the Amazon preview and check out the table of contents)~~
~~which holistic approaches you already use with patients/clients or you’ve used yourself~~

~~This drawing is open to practitioners and non-practitioners alike.~~

Peter Bongiorno, ND, a doctor of naturopathic medicine, is co-director of InnerSource Natural Health and Acupuncture in New York City. President of the New York Association of Naturopathic Physicians, he is a contributor to numerous blogs and online magazines, including DrOz.com and Sharecare.com, and is regularly interviewed as a natural medicine expert on national television and radio.

The Anxiety Summit – Your Brain on Food: The Science and Alchemy of Yum for Alleviating Anxiety!

May 6, 2015 By Trudy Scott 18 Comments

Rebecca Katz MS, culinary translator, author of The Healthy Mind Cookbook, 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.

Your Brain on Food: The Science and Alchemy of Yum for Alleviating Anxiety!

The wonderful definition of alchemy
Brain boosting ingredients from Rebecca’s culinary pharmacy: lentils, mint, pumpkin seeds, cauliflower, #goodmoodsardines
The tricks to building flavor great taste and flavor
How to make the most of your time in the kitchen
Tips and tricks to feel less overwhelmed in the kitchen and how to prevent recipe reading anxiety
The secret of dollops for yum and why they are like edible makeup

Here are a few snippets from my interview with Rebecca Katz, the queen of yum!

Pumpkin seeds are “nature’s smallest antidepressant next to a snowflake”

Pumpkin seeds are a source of iron which has been shown to boost cognitive performance, especially in women of childbearing years. Iron is also a co-factor for making our neurotransmitters

Parsley and mint are so accessible and eating them “is like eating oxygen”

What we put on the end of our fork does affect our brain

Cooking can be a meditation in motion and stress-relieving project

Sardines are like Prozac in a can

I recently shared the delicious pomegranate olive mint salsa recipe from Rebecca’s new Healthy Mind Cookbook. Here it is on top of the yummy salmon we made!

Here is a new recipe for you…it’s what Rebecca calls My everything drizzle

After interviewing Rebecca I have a new appreciation for mint and parsley and use it way more than I used to! I just love this picture of her with mint – lots of it!

Rebecca and I both LOVE sardines and she mentioned her wonderful source for great quality sardines and other fish: Vital Choice. They are “a trusted source for fast home delivery of the world’s finest wild seafood and organic fare, harvested from healthy, well-managed wild fisheries and farms.”

I have met the founder Randy Hartnell a few times, had him speak on season 2 of the Anxiety Summit, and I love this company and everything that they stand for!

“We capture the fresh-caught quality of fine, sustainably harvested Alaskan salmon and other Alaskan and northwest Pacific seafood by cleaning and flash-freezing it within hours of harvest.

The fisheries that supply most of our seafood are certified sustainable by MSC (look for their blue logo) or the State of Alaska, or are widely considered sustainable.”

After our interview I saw this great picture of Rebecca “in front of the National Gallery of Art in Washington DC, after delivering a talk at DHHS for their White House Panel on Alzheimer’s & Dementia. The topic? Food for a Healthy Mind.”

This is just so exciting to hear! Bravo Rebecca! When I asked her about it, this is what she said:

There were 30 members on the panel and standing room only in the room. The talk, which centered around 25 slides of “food porn” was very well received. They even got a chocolate cherry walnut truffle out of the deal. Perhaps what was most touching was a man in his late 50’s with early on set dementia that gave us a look into his world. I felt humbled by the whole experience.

Here are two of her wonderful books:

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here: www.theAnxietySummit.com

Missed this interview or can’t listen live? Or want this and the other great interviews for your learning library? Purchase the MP3s or MP3s + transcripts and listen when it suits you.

You can find your purchasing options here: Anxiety Summit Season 1, Anxiety Summit Season 2, and Anxiety Summit Season 3.

Healthy Mind Cookbook and pomegranate olive mint salsa recipe

April 3, 2015 By Trudy Scott 12 Comments

healthy-mind-cookbook I’m excited to have had the opportunity of interviewing Rebecca Katz for season 3 of The Anxiety Summit. She has a new book The Healthy Mind Cookbook and I can’t wait to share our great interview.

Until then I’m sharing why I love this book and a wonderful recipe from her book, the pomegranate olive mint salsa.

Let me share why I love this recipe book:

It’s all about food for the brain and how to have a healthy mind and great mood!
I really appreciate the Culinary Pharmacy where the science behind the ingredients is shared. If you’ve been following me for awhile you know I love the science!
Rebecca’s focus is on yum! The recipes are delicious and the flavors just pop! I would have to say that one of my favorite sections is the Dollops chapter. Rebecca says “these dollops are snazzy surprises, acting as delicious high notes” and “many of the dollops contain healthy fats, which work to make brain-boosting vitamins and minerals more bioavailable” (the recipe below is from the Dollops chapter)
The food photos are positively mouth-watering (my only complaint is that there is not a photograph that goes with each recipe)
She has a section on Reducing Recipe Reading Anxiety, where she shares how to use these recipes as a blueprint and how not to get overwhelmed when there are ingredients you don’t recognize, can’t find or don’t really like. I’ll share below how I modified this salsa recipe to my liking and how it still turned out great.

Pomegranate Olive Mint Salsa

1 cup finely chopped flat-leaf parsley
¼ cup finely chopped mint
½ cup Kalamata or green olives, chopped
½ cup finely chopped fennel
¼ cup pomegranate seeds
¼ cup chopped walnuts, toasted
2 scallions, minced
1 tablespoon extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice
½ teaspoon freshly ground black pepper
A pinch of sea salt

Put all the ingredients in a bowl and stir gently to combine. For optimal flavor, cover and let sit at room temperature for 15 minutes before serving. For taste, you may want to add another squeeze of lemon or a pinch of salt.

Makes: 2 ½ cups.
Prep time: 15 minutes.
Storage: store in an airtight container in the fridge for up to 4 days.

healthy-mind-recipe1 — The picture from the Healthy Mind Cook book

My comments and modifications to the recipe:

When I read the ingredients I was surprised about the quantity of parley and mint but used this amount anyway and the end result is incredibly yum!
We didn’t have all the ingredients so we left out the pomegranates and used raisins instead, we replaced walnuts with almonds and I’m not crazy about raw scallions so just left them out – and it was still amazing! This all ties back to the section on Reducing Recipe Reading Anxiety.

healthy-mind-recipe2 — The first time we made it – served on salmon

We LOVE this recipe – it has become a standard in just a few short weeks. We have had it with both salmon and with lamb chops (it’s the best mint “sauce” for lamb)
The salmon above was also one of the recipes in the book: Roasted Ginger Salmon, and was delightful. In this one we left out the cayenne pepper and doubled up on the ginger – I love ginger! I’ll share this recipe in a future blog post.
And now we need to make it with the pomegranates!

So get shopping and chopping and enjoy a delicious salsa for your brain and taste buds! Let us know how yours turns out and what you serve it with.

The Hormone Secret and progesterone for anxiety

March 18, 2015 By Trudy Scott 68 Comments

Dr Tami Meraglia, MD, is the author of The Hormone Secret. I had an advance review copy and read it on the plane coming back from San Diego and it’s fabulous!

Read on below for a wonderful sample snippet from the book:

Did you know that you have a natural anti-anxiety hormone?

Women have a hormone that is produced in the ovaries and the adrenal glands that is like Valium bathing the female mind. It helps reduce anxiety and is known as the peaceful hormone. It also helps us sleep soundly through the entire night.

What is this amazing hormone? Progesterone.

Progesterone acts on the gamma amino butyric (GABA) receptors in the brain (the same receptors sleeping pills, anti-anxiety medication and even alcohols act upon), producing a calming effect. GABA is the primary inhibitory transmitter in the brain. If you wake between 2am and 4 am wide awake, you likely have a progesterone deficiency.

Progesterone also affects the elasticity of our skin, memory, is anti-inflammatory, is a natural diuretic and helps normalize blood sugar. It also stimulates that cells that make new bone called osteoblasts.

Unfortunately progesterone leaves our bodies first and leaves us quickly. You can have a low progesterone level as early as your late 20’s! Many women think that their increased irritability, loss of enjoyment of life and trouble sleeping if from their 24/7 lifestyle but it is likely more often due to a progesterone deficiency

Here are 7 common symptoms associated with low progesterone:

Anxiety

Waking at night

Fibrocystic breasts

PMS

Bone loss

Low libido

Infertility or irregular periods.

Here are 3 simple and natural things you can do to help your own body produce more progesterone:

Vitamin C. A dose of 750-1000 mg has been shown in studies to raise progesterone in women.

Selenium. 200-400 mcg/day was shown to boost production of progesterone in an Italian study.

The spices turmeric, thyme and oregano are also useful for raising progesterone. Use in cooking whenever you can.

Topical progesterone is also available over-the-counter.

If you find that it takes a bit more energy to keep your cool or that you are no longer sleeping through the night I encourage you to look to progesterone as a way to help.

I love Dr. Tami’s famous quote: “Remember, fine is a four-letter word. You deserve to feel FABULOUS!” I could not agree more – we all deserve to feel our absolute best all the time!

I do want to mention that we do differ in our food recommendations. I’m a Paleo eater myself and am recommending this more and more to my clients. But I absolutely LOVE the hormone information in this book! Just wait until you read about testosterone too – yes! And natural ways to boost your own production! And/or how to use small amounts for women! It’s very different from what you typically hear.