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Deliciously refreshing ginger water kefir recipe

September 16, 2011 By Trudy Scott 6 Comments

Drink fermented beverages – they contain probiotics or good bacteria and are great for your digestion! Studies also show that probiotics help when you are depressed or anxious. Kombucha is one example and another great one is water kefir. And you can actually make them at home. I have to say water kefir is my favorite when it comes to home-made because it’s so quick and simple.

Here you go

Dissolve 1/3 cup sugar with filtered warm water in a clean one quart glass jar. I like to use turbinado or rapadura because they are not stripped of all their nutrients.
Add water kefir grains (about 1 to 2 tablespoons)
Add something to provide some flavor – I like ginger so I add 5-10 slices of freshly peeled ginger. Another option is a few mint leaves.
Place in spot out of direct sunlight.
Cover jar with a clean dish towel.
Let sit for 24 hours to 30 hours or to your taste. If you aren’t sure how it should taste, try some from someone else’s batch or buy a bottle of plain kombucha…it should taste similar to cider but less sweet. The length of time will differ depending on the room temperature too and will take less time when it’s warmer.
Strain water kefir grains from liquid and discard ginger or mint leaves
Transfer liquid to another one quart glass jar and save in the fridge to start drinking
Rinse grains and start over for an unlimited supply of delicious and nourishing water kefir loaded with probiotics or good bacteria!

A few other things

Don’t worry about the sugar as it’s mostly used up during the fermentation process
Your kefir grains will actually start to grow so you can share them with friends – getting from grains from a friend is a good way to get started
The grains sort of look like very baby cauliflower florets and should be kept cool when not being used

8 Simple Tips for Relieving Stress

September 2, 2011 By Trudy Scott Leave a Comment

(1) Eat real whole food and skip the junk food, processed foods and sugar. Simply go back to eating the way your grandparents ate!

(2) Eat breakfast and make sure to include protein (like eggs, meat, whey, fish) to help keep blood sugar levels even through the day and therefore reduce stress

(3) Also eat three meals and two healthy snacks to keep blood sugar levels even. Some great snack ideas: some fresh fruit, a boiled egg, grass-fed beef jerky and even a packed lunch. Raw baby carrots and ornamental green/yellow/red peppers are crunchy and tasty, especially dipped in hummus. Another easy snack are left-overs from dinner, such as a chicken drumstick or wing. Cans of sardines, oysters and salmon are good for emergencies if you get stuck at an airport or arrive late when traveling. Pumpkin seeds are a great source of tryptophan and zinc, both of which help improve mood.

(4) Pass on the coffee (yes, really!) especially if it makes you more anxious and affects your sleep – try herbal caffeine-free teas instead. Licorice herbal tea is delicious, rooibos herbal tea from South Africa is rich in antioxidants and chamomile tea is calming. If you can’t function without coffee and use it to give you energy then you need to figure out why – low iron, burned out adrenals, low catecholamines or underactive thyroid?

(5) Get outside and do some exercise – to raise serotonin levels to help you feel less blue and worried. You’ll also get some vitamin D which improves mood and reduces stress.

(6) Enjoy yoga regularly – yoga, tai chi and guided imagery actually raises GABA (a calming neurotransmitter) to help you feel less overwhelmed

(7) Consider using a good multivitamin, a good B complex and the amazing amino acid supplements tryptophan or GABA for short-term relief of anxiety, worry and stress

(8) Slow down, make “me-time” a priority and learn to say no. Take care of yourself!

Charlize Theron, Piers Morgan, inositol for OCD & Africa Outreach

August 12, 2011 By Trudy Scott 13 Comments

I’m a big fan of the amazing beautiful and talented actress Charlize Theron. I am so proud that a fellow South African has wowed Hollywood and even won an Oscar. She won her Oscar for Monster – brilliant performance, so real and quite disturbing. I also really enjoyed her in The Italian Job! She’s been in so many movies and you can find out more here http://www.charlizetheron.com/

Piers Morgan interviewed Charlize recently and she spoke about her childhood and marriage. You can see some of the interview here. I’m really enjoying the Piers interviews – he seems to ask really interesting questions and his guests appear to have a lot of fun! “Brilliant performance!” – doesn’t that just sound like Piers and don’t you love his British accent!?

For me, it’s quite strange hearing her talk with an American accent – she said she had to change it in order to be successful in Hollywood. And she says he doesn’t like the sound of her voice! She did speak a few sentences of Afrikaans right at the beginning of the interview – Afrikaans is her first language and my second language, so I could understand her of course. I look forward to her one day playing a South African and talking like a South African – I think she’ll do an excellent job!

During her interview with Piers she also jokingly shared that she has OCD (obsessive compulsive disorder) and can’t handle messy closets. If OCD really is an issue that causes distress and affects day-to-day functioning, it’s worth trying many of the same nutrients that help with anxiety issues: GABA, tryptophan or 5-HTP. They often help with OCD too. However, one particular nutrient called inositol is particularly helpful with obsessive behaviors and ruminating thoughts. Of course, these nutrients and others, are covered in my book The Antianxiety Food Solution. I think I should send a copy to Charlize!

Charlize also talked about her foundation (created in partnership with the Entertainment Industry Foundation) where she gives back to South Africa. It called the Africa Outreach Project which is committed to reducing the prevalence of HIV/AIDS and sexual violence among African youth by supporting and collaborating with organizations that provide preventive education. I loved it when Charlize emphasized education and the goal of teaching the youth that violence is not ok, and prevention of HIV/AIDS – very smart! Much of the work is done in KwaZulu Natal, close to where I grew up. This makes me pretty homesick but also proud of what she is achieving on so many levels! You can learn more and make a donation here http://www.charlizeafricaoutreach.org/

My message to Charlize: “Baie dankie [thanks very much in Afrikaans]. You go girl! And check out some of these amazing nutrients for OCD and anxiety – you SO deserve to feel on top of the world in every way!”

Scarlett Johansson Oscars 2011: snacks and salmon!

March 3, 2011 By Trudy Scott 16 Comments

Scarlett Johansson looked absolutely stunning at the 2011 Oscars and you’ll never guess what she ate before she came – salmon!

Scarlett was interviewed on the Red Carpet and was asked: what is the most important thing about getting ready for the Oscars – the dress, the hair, the jewellery…?

And this is what she said: For me, what I eat before I come to the Oscars, is the most important thing. She said she’d actually just eaten some salmon and that it’s important to eat something good to control your blood sugar. She also said that it’s a little known fact that the celebs bring snacks to the Oscars.

Awesome and brilliant! Having some salmon or other form of protein or fat like eggs, meat or chicken before heading out to a big event will do wonders for keeping your blood sugar stable and keeping you feeling great, calm, stress-free and focused. Some great snack ideas to carry with you when you know you won’t be eating for awhile: nuts, fruit, grass-fed jerky, salmon jerky and my all time favorite, pemmican. A boiled egg is great too but may not go down well at the Oscars!

And yes I watched the Oscars! I have so much to learn about style and fashion! I’m a late bloomer….I’m the typical outdoorsy tomboy – love to travel, camp, bike, climb, ski and generally I’m happy to “rough-it”. But last year I decided to up-level my image and I worked with image consultant Anne Berit Olvsk. I had my colors done and I now actually enjoying shopping for clothes. So I figured the Oscars would be a great way to see some great style – outfits, hair, make-up, accessories, colors and more – and it was not disappointing! Scarlett looked stunning (check her out here and here), I got some great tips and heard Scarlett’s great food and snack advice! Yay Scarlett Johannson!

Is your fear of eating fat making you fat and grumpy?

July 16, 2010 By Trudy Scott 10 Comments

Our fear of eating fat – all fat, any fat – has resulted in the majority of us being deficient in essential fatty acids (EFAs). These EFAs are very important for fat metabolism, so not eating enough of them could be one of the reasons you may be struggling to lose weight. These “good” fats are involved in regulating every body-function at the cellular level, so this is no surprise. One of the ways they help with weight-loss is slowing the absorption of carbohydrates so your blood sugar levels will be more balanced. They are also used to make serotonin which is important for controlling food cravings. And we all know that low serotonin can make you feel depressed and grumpy!

These good fats are called essential because our bodies cannot make them – we have to get them from our diets. So what do we need to do to reverse this deficiency? One easy change we can make is to eat more cold-water fish such as salmon, sardines and mackerel – look for wild fish rather than farmed and try and eat at least 2 servings a week. Essential fats can also be found in walnuts, bean sprouts and leafy green vegetables such as spinach, kale and radish greens – so be sure to include these in your diet. Wild game or grass-fed beef have more of the good omegas than grain-fed meats. Flaxseeds are also an excellent source of EFAs and are especially good for your hormones and digestion. They can be ground up and added to oats or a smoothie for breakfast. Flax oil can also be mixed with olive oil, apple cider vinegar, lemon juice and spices to make a healthful salad dressing.

It is really important to make sure you aren’t negating the good effects of your EFA consumption. Eating a diet high in refined sugar with refined processed carbohydrates (such as white bread or donuts), and lots of hydrogenated oils (found in processed food and margarine) will prevent efficient absorption of these good fats. So, focus on eating a whole foods diet – home-made food using fresh vegetables and fruits, good quality proteins, whole grains and enough of those good fats.

Well-known nutritionist Ann Louise Gittleman sums it up very nicely: “With the right fats, you’ll end fat cravings, feel full, have more energy and lose weight”. Your mood will also be a whole lot better too – no mood swings and no grumpiness!

Six Weeks to Sleeveless and Sexy by JJ Virgin

April 20, 2010 By Trudy Scott 32 Comments

I’m so excited to be featuring my colleague and friend JJ Virgin in this blog posting. JJ is a celebrity nutritionist and we serve together on the board of the NANP (National Association of Nutrition Professionals www.nanp.org). JJ has a great new book coming out – Six Weeks to Sleeveless and Sexy – and who doesn’t want that! And you get to be healthy too! I just love the title, and JJ too of course. And have you seen her great sexy arms?

Here is some great insight into what you’ll read in the book. I’ve pre-ordered mine – you can too (see below for the link and get a free audio)

Want Hot Arms? Then Head to the Kitchen! By JJ Virgin

Of course, the right exercise is crucial for shaping slim & sexy arms but it is only one part of my integrated program for creating the arms and body of your dreams. You must also feed your arms so that you are building muscle while burning off the fat. I am sharing three of my top tips from Six Weeks to Sleeveless and Sexy that you can put into action right away.

How to “Feed Your Arms”:

1. Drink up. Be sure to drink eight or more glasses of pure spring water in-between meals to keep your appetite at bay, support metabolism and burn fat. Don’t drink more than a few ounces with your meals because too much water during meals can dilute stomach acid and impair digestion. Drinking pure spring water throughout the rest of your day will also help your stress hormones stay balanced as even mild dehydration can raise stress hormones. And remember sodas, coffee and sugary sports drinks pretending to be water do not count as your daily water intake.

2. Eat a substantial breakfast. Research shows that people who eat a
substantial balanced breakfast of clean lean protein, high fiber carbs and healthy fat lose more weight AND keep it off. Make a little time in the morning and indulge in a satisfying meal that will keep you going for hours. By the way, you don’t need to eat “breakfast” for breakfast. If you want a turkey wrap for breakfast, then enjoy!

3. Follow your workout with clean lean protein and a high fiber carb. The amino acids from protein support muscle growth and recovery, plus your body uses carbs to refuel your muscle stores of energy (glycogen) to set you up for success during your next workout. Please skip the sports nutrition bars, which I always dub “adult candy bars.” And remember: Just because you worked out doesn’t mean it’s okay to saddle up to Ben or Jerry.

Celebrity nutrition & wellness expert JJ Virgin is a public speaker, co-star of TLC’s Freaky Eaters and author of “Six Weeks to Sleeveless and Sexy, The 5-Step Plan to Sleek, Strong, and Sculpted Arms ” available Spring 2010.
Preorder your copy now(it’s less than $10!) and receive her 10 Hottest Tips to Get Slim and Sexy Fast Audio(a $14.95 value) FREE at
www.sixweekstosleevelessandsexy.com