Recipes

Low blood sugar can result in anxiety

March 12, 2012 By Trudy Scott 29 Comments

Signs of low blood sugar may include:

Anxiety, irritability, agitation, nervousness
Shaky between meals or when you skip a meal
Poor memory, focus and fatigue
Intense sweet craving at various times of the day
Feeling stressed and overwhelmed
Waking in the night (low blood sugar is one of many causes of insomnia)

When you have stable blood sugar, you will feel grounded, experience less overwhelm and stress, feel less anxious and have no cravings – if your cravings are blood sugar related (cravings can also be due to yeast, low serotonin, low endorphins, low catecholamines and low GABA)

Simple dietary changes to help stabilize your blood sugar

1. Eat enough protein

Eat at least 20-25g (4oz or palm-sized portions) of good quality protein at each meal
Grassfed beef, lamb, wild fish, pastured chicken, turkey and eggs, dairy (if it’s not an issue for you), legumes
This is not negotiable – you must eat breakfast every day! And within an hour of waking
If you can’t quite give up your coffee make sure to eat breakfast first
Make sure to include protein at breakfast! (egg, fish, chicken sausage, cheese/yogurt, even dinner for breakfast)
Substitute packaged cereals with real oatmeal, buckwheat & other grains and add nuts, seeds, coconut, butter, yogurt or kefir or a scoop of whey protein
Smoothies are good too – use fruit like berries and banana, use water as your base, add 1/3 cup full-fat coconut milk, 20g whey protein powder (other optional additions: green powder or freshly juiced greens, yogurt or kefir, nut butters, freshly ground flax seeds)

2. Eat 3 meals and 2 snacks

Protein, fat and carbohydrate at each meal and snack.
Lunch example: protein= Beef, lamb, fish, chicken, turkey, legumes fat=butter, olive oil, avocado; carbohydrate = starchy veggie like sweet potato or brown rice
Meal ideas: meat and veggies, salad and protein, veggie soup with protein, lentil soup
Snack ideas: boiled egg; crackers and hummus; fruit and a few nuts; crackers and cheese; raw carrots/zucchini and cream cheese
Always carry some nuts with you for emergencies! Pumpkin seeds are a great choice.

Thanks to Elizabeth E for her recent comment on Amazon (this is an excerpt):

“I just recently finished reading this book and am grateful for such a great resource! I’ve already begun employing some of the suggestions laid out and they are helping. For example, I am making sure to include more protein in my breakfast and it’s definitely helping my anxiety!”

There are nutrients that help with blood sugar control: the amino acid glutamine, and zinc and chromium. These will be addressed in a later blog post.

All of this and much more is covered in great detail in The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings, now available in major books stores, at Amazon and via www.antianxietyfoodsolution.com

Lentil and Sweet Potato Soup

March 12, 2012 By Trudy Scott 8 Comments

Lentils are a good source of protein, fiber and complex carbohydrates, and they are packed with nutrients. They provide folic acid and tryptophan, and are also an important source of iron, especially for menstruating women, whose iron needs are greater. Eating lentils with foods rich in vitamin C, such as tomatoes, green peppers, broccoli and citrus fruits helps the body absorb iron more efficiently. The soluble fiber found in lentils is good for the digestive system, lowers cholesterol and decreases insulin requirements for people with diabetes. It will also help keep blood sugar levels stable if you are prone to low blood sugar (and low blood sugar can leave you feeling anxious and stressed with poor focus).

Lentils are also quick and easy to prepare since they don’t require soaking. They are also versatile and can be made into a soup or stew or loaf, and can even be sprouted.

Lentil and Sweet Potato Soup

1T butter or coconut oil	1 cup red lentils, rinsed
5 cups vegetable stock	2 sweet potatoes or yams
2 chopped onions	1 chopped green pepper
2 chopped garlic cloves	2 T apple cider vinegar
1 t ground coriander	1 t ground cumin
½ t chilli powder (optional)	1T chopped fresh ginger
Chopped cilantro	2 tomatoes or 1 can tomatoes

Heat the butter and sauté the garlic, ginger and onion. Add the spices (coriander, chilli, cumin). Stir in stock and lentils, tomatoes, sweet potatoes and bring to boil and then simmer for 20 minutes. Blend in a food processor until smooth. Add vinegar and stir well. Sprinkle with chopped cilantro and serve. Enjoy!

Orange chicken stir-fry recipe and vitamin C for anxiety

January 20, 2012 By Trudy Scott 5 Comments

orange chicken stir fry vitamin C

While we are all aware that citrus fruit is a great source of vitamin C, a little known fact is that a mild to moderate deficiency of vitamin C may be associated with increased nervousness, anxiety and depression. We need all we can to boost mood during the long, dark, dreary and chilly days of winter. In fact, there is evidence of seasonality in anxiety and panic attacks, as there is with seasonal affective disorder (SAD) or “winter blues”, a form of depression caused by the lack of light during the fall and winter months, possibly leading to low serotonin. Together with depression and anxiety, low serotonin can also cause increased carb and sugar cravings. Eating a delicious blood orange (and other winter citrus fruit) will provide a boost of vitamin C and satisfy that desire for something sweet! I like to call these fruits “little spheres of sunshine” you can eat and enjoy to provide mood benefits as well as a boost for the immune system. (If you have a really sweet tooth this info from the HMN twitter party may help).

I encourage you to try and eat organic oranges, tangerines (or “naartjies” as they are called in South Africa) and other citrus fruit. In 2002, at a Great Lakes Regional meeting of the American Chemical Society, it was reported that organically-grown oranges contain up to 30% more vitamin C than those grown conventionally. A 2006 Italian study in the European Journal of Nutrition found that “organic red oranges have a higher phytochemical content (i. e., phenolics, anthocyanins and ascorbic acid)” and antioxidant than conventional oranges.

Here is a recipe for you to try

Orange Chicken Stir-fry

This stir-fry is beautiful, healthy, and delicious, and it’s also easy to make. It’s also simple enough that kids will enjoy it too. I like to start cooking and chop as I go to make life easy. I also pre-boil the chicken pieces so they are easier to chop up and cook quicker. This makes 4 servings and can be served with yummy baked sprouted GABA rice. Ideally all the ingredients are organic but most importantly make sure the peppers are (based on the EWG Dirty Dozen list)

2 T coconut oil for stir-frying

1 onion, chopped

3 cloves garlic, chopped

1 thumb-size piece of fresh ginger, sliced thinly

1 green bell pepper, chopped

1 yellow bell pepper, chopped

3 or 4 carrots, grated or cut into slivers (about a cup)

4 boneless organic or pastured chicken thighs (pre-boiled and chopped)

¼ head of cabbage, finely chopped

1 orange, cut into slices with skin and seeds removed (save the juice and use too)

2 T tamari (wheat-free especially if you are gluten-intolerant)

sea salt and pepper

Heat the coconut oil in a wok and add onion, garlic and ginger, stirring occasionally. While that starts to cook (about 5 minutes), chop the peppers and then add. While that cooks (about 5 minutes), grate the carrots and then add. Keep stirring occasionally. While that all cooks (about 5 minutes) chop the cabbage and add this and the chicken pieces and cook another 5 minutes or so. Add pieces of orange, juice, tamari sauce and spices and cook another 2 minutes. Enjoy!

If orange in your main-course doesn’t appeal to you, serve the orange slices with coconut milk for a delicious dessert, or simply peel and enjoy!

Carob Cinnamon Delight instead of coffee – a calming hot beverage

December 23, 2011 By Trudy Scott 34 Comments

hot drink recipe trudy scott

Carob is a delicious alternative to coffee or hot chocolate as it doesn’t contain caffeine. It has a definite chocolate-like flavor and is something I recommend to my clients who may be looking for a healthier alternative or who can’t tolerate coffee or chocolate. Carob is originally from the eastern Mediterranean region, Northern Africa and the western part of Asia. Ceratonia siliqua or carob is also known as locust bean gum.

Consider trying carob if you are anxious and stressed. There are a subset of those with anxiety who are more prone to the anxiety-provoking effects of coffee and some very sensitive people may even find the caffeine in chocolate to be too stimulating.

In fact a 2002 study found that carob may actually have calming effects. It is also antioxidant rich, contains the polyphenol gallic acid which has been shown to help metabolic syndrome, it has been shown to lower total and LDL cholesterol, it has chemoprotective properties and helps with digestion.

Here is a recipe for a delicious beverage you can make using carob powder:

Carob Cinnamon Delight al la Trudy

¾ cup of boiling water

1 Tablespoon carob powder

¼ teaspoon cinnamon

Coconut milk (full-fat) or fresh raw cream (if you can tolerate dairy)

Boil the water, add carob and cinnamon and top up with coconut milk (or cream), stir and enjoy! The carob tends to settle a bit so you’ll probably need to stir it again when you’re half way through drinking it.

If you are going to give up coffee it’s good to have some alternative beverages on hand You could try delicious herbal teas (such as licorice, lemon-ginger, and mint), coffee substitutes such as Dandy Blend, rooibos or green rooibos (herbal teas from South Africa that appears to have health benefits similar to those of green tea), or one of my favorites – carob!

I’d love to get your feedback on how you enjoyed this and any variations you’ve tried.

Enjoy!

P.S. Check out my book The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings for other calming tips.

Cabbage Caraway recipe: simple and yet so nutritious

November 11, 2011 By Trudy Scott 11 Comments

Cabbage is a cruciferous vegetable that is delicious, is easy to prepare and very versatile and has some incredible health benefits – and is just beautiful to look at! So here is a simple and yet nutritious cabbage recipe and some reasons why you may want to eat some today. Enjoy!

Tasty caraway cabbage

1 cabbage finely sliced
Butter (about half a stick)
Caraway seeds (2 to 4 tablespoons)
Sea salt and pepper to taste

Steam the chopped cabbage in a large soup pot with colander – steam for about 5-7 minutes until the cabbage is soft but not too soggy. Tip into a large serving casserole dish and add butter and spices. Mix to cover the cabbage and serve warm. Enjoy!

I always make extra when I cook, so left-over can be used for lunch the next day. Lightly steam (not microwave!) left-overs for a minute or two or serve cold with a nice salad dressing.

Cabbage is on the Environmental Working Group’s Clean 15 list https://www.everywomanover29.com/blog/ewg-2011-dirty-dozen-apples-celery-strawberries/ meaning it is low in pesticides so buying cabbage organic is not imperative if you can’t find organic.

And here are some of the reasons to inspire you to make cabbage (other than the delicious taste of course!)

Cabbage is well-known for their powerful role in cancer prevention. In a study from Poland, 4 cabbage servings per week showed reduced breast cancer risk
Cabbage is a great source of antioxidants such as vitamin C and beta-carotene
Cabbage is anti-inflammatory
Cabbage is important for digestive health (cabbage juice actually heals ulcers)
Cabbage is great source of fiber
Cabbage, as sauerkraut, is a great source of probiotics

And caraway seeds have a delicious anise-like flavor (you may recognize the taste from rye bread) and they too contain antioxidants, are a source of fiber, support the digestive system and are actually calming.

I personally love cabbage and love it with caraway seeds! It’s one of my favorite veggies – cabbage and Brussel sprouts which are in the same family. Of course cabbage is mentioned in my book The Antianxiety Food Solution www.antianxietyfoodsolution.com, as part of a real whole foods diet. And sauerkraut, which is made from cabbage, is just one of the many great mood foods I talk about on my Fox40 interview https://www.everywomanover29.com/blog/foods-for-your-moods-fox-40-anxiety/ Time for some cabbage and caraway seeds!? Enjoy!

Soaked nuts and yummy pumpkin seed recipe

October 14, 2011 By Trudy Scott 23 Comments

pumpkin seeds recipe trudy scott

The best way to eat nuts and seeds and gain the nutritious benefits is to eat them soaked and dehydrated. You can soak and dehydrate walnuts, pecans, sunflower seeds, pumpkin seeds, almonds and sesame seeds. Always purchase raw, unsalted nuts and seeds. Soak them overnight in filtered water. Optionally add 1T sea salt per 2 cups of nuts. Dehydrate them for at least 8-15 hours. Dehydrate them using a dehydrator or on a baking sheet in an oven set at the lowest temperature your oven will go ie. around 100 degrees F (and no more than 150 degrees). Smaller nuts and seeds dehydrate in less time – a good test is the bite-test and they should no longer be soft and soggy. Soaking and dehydrating can also be done before grinding nuts and seeds for nut butters. If you don’t dehydrate your nuts and seeds, you can still get the benefits of soaking – but they must be eaten immediately to avoid spoiling. Dehydrating makes them last longer – and imparts a delicious buttery flavor.

Why soak your nuts and seeds?

It neutralizes the enzyme inhibitors which make them difficult to digest
It neutralizes the phytates (present in the bran of all grains and seeds) which inhibit the absorption of minerals such as magnesium, calcium, iron, zinc and copper
The germination process increases many nutrients in the nuts and seeds, such as vitamin C, the B vitamins and carotenes. It also produces enzymes
Some of the complex carbs are broken down into simpler sugars, which make them easier to digest

Soaking and dehydrating your nuts and seeds imitates the ancient Aztec practice of soaking pumpkin seeds and drying them in the sun before eating them whole or grinding them into a meal. The Native Americans also soaked nuts and seeds.

If you don’t always have time to soak and dehydrate your nuts and seeds, going for raw and unsalted is the next best option.

I’m a big fan of pumpkin seeds and mention them a lot in my book The Antianxiety Food Solution www.antianxietyfoodsolution.com, recommend them to my clients and talk about them when I present and am interviewed. They are just one of the many great mood foods I talk about on my Fox40 interview https://www.everywomanover29.com/blog/foods-for-your-moods-fox-40-anxiety/ And why do I like them so much? They are higher in zinc that other nuts and are also a great snack to help with blood sugar control.

My personal favorite recipe for pumpkin seeds is a short-cut version of the dehydrating method. Soak 2 cups pumpkin seeds overnight and place in a casserole dish or baking tray with 2T olive oil, 1T tumeric and ½ T ginger with sea salt and pepper to taste. Bake for 10-15 minutes at 250 degrees F, stirring once after 5 minutes. This higher temperature does destroy some of the enzymes, so if you notice more bloating or digestive distress with this method then try the slower and lower temperature method.