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Food, Mood and Women's Health – Be your healthiest, look and feel great!

John Muir knows what it takes to feel calm and relaxed: get outside!

By Trudy Scott 8 Comments

yosemite trudy scott family
Kenny, Althea and Brad: Cares drop away in Yosemite

We were recently in Yosemite and as usual, the grandeur and beauty just takes your breath away and just leaves you feeling so relaxed, calm and totally inspired and ready for anything and everything! And I was reminded of the wonderful words of John Muir, naturalist, author, Sierra club founder and early advocate of preservation of wilderness in the United States.

This is one quote I’ve always loved… it was actually on our wedding invite!:

“Climb the mountains and get their good tidings. Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop away from you like the leaves of Autumn.”

And this one really resonates with me too:

“Thousands of tired, nerve-shaken, over-civilized people are beginning to find out going to the mountains is going home; that wilderness is a necessity…”

You can read more of his wonderful quotes here.

John Muir was a wise man! Listen to his words and go and do something fun this weekend – outside! It doesn’t have to be Yosemite or any big destination – any nature and anywhere green, with or without water, can give you immediate joy! If you’re prone to the winter blues, it will lift your mood. If you’re feeling stressed or anxious it will calm you. If you’re tired it will invigorate you.

We have had no rain here for ages and it’s been lovely and sunny – which has been great as we fix up a few things around our new home. We painted the deck a lovely Navajo Red color and it’s so lovely to sit and eat lunch out there and catch some warm rays. And we’ve been gardening. Yes gardening, not doing yard work – my mom says “it’s the garden not the yard!” We have a LOT of trees and a LOT of leaves – which means a great workout picking them all up. I rake and do squats and it sure beats going to the gym because I’m outside. If we can’t get away on the weekend, this counts too…

Where will you go? And where is your favorite place in nature?

Winter blues, SAD, holiday stress and sugar

By Trudy Scott 19 Comments

gift stress solution food anxiety

Seasonal affective disorder (SAD) or “winter blues” is a form of depression most often associated with the lack of light during the fall and winter months. It is very common and may be associated with low serotonin levels. We often associate low serotonin with depression, however low serotonin can also be associated with: anxiety, excessive worry and feeling overly stressed. There’s evidence of seasonality in anxiety and panic attacks, just as there is with seasonal affective disorder (SAD). Another common sign of low serotonin is increased carbohydrate cravings, especially during the afternoon or evening.

Does this sound like you during the December holidays: Blah? Depressed for no reason? Stressed? Overwhelmed? Anxious? Eating tons of carbs and sugary foods? Perhaps it’s not only the stress of the holidays but is made worse by low serotonin?!

For many of my clients who are prone to having their serotonin levels decline in the winter months, if they don’t the following approaches to raise serotonin they end up with worsening depression and anxiety, and increased afternoon and evening sugar cravings.

So here are some tips to feel great during the holidays:

  • use light therapy, using a full-spectrum lamp
  • address any deficiency of vitamin D as there is evidence that it may improve seasonal anxiety and depression
  • moderate exercise raises serotonin levels and relieves anxiety and depression, so it’s important to get some exercise during the winter months – join the gym or ideally do something outdoors like skiing.
  • the amino acids tryptophan and 5-HTP, taken in supplement form are tremendously powerful for raising serotonin levels – dramatically improving depression and anxiety, and stopping those afternoon and evening cravings. If you are taking a SSRI, it’s important to work with your doctor before taking tryptophan and 5-HTP
  • eat real whole foods with good quality protein
  • eat to avoid blood sugar swings
  • avoid junk foods and sugar (made easier by doing all of the above!)
  • stay hydrated and drink enough water even if it is cold – research shows its helps to boost neurotransmitters levels

Check out some great holiday gift ideas to help with all of the above.

I live in the Sacramento area and from November onwards it’s pretty gloomy and grey. I personally feel much better mood-wise during winter when I am out telemark snow-skiing on the weekends – which appears to a combination of the exercise and being out in the bright white snow!

Holiday Gift Ideas: Antianxiety Food Solution, SpinGym & healthy food

By Trudy Scott 20 Comments

trudy scott and SpinGym
Here I am with the Forbes Riley and the SpinGym at SHINE 2011!

Here are some wonderful holiday gift ideas to help you handle the stress, anxiety, overwhelm, winter blues and sugar cravings that typically go along with the holidays!

The first gift idea is The Antianxiety Food Solution – How the Foods You Eat Can Help you Calm Your Anxious Mind, Improve Your Mood and End Cravings (June 2011) by yours truly (Trudy Scott, Food-Mood expert and certified nutritionist, and President of the National Association of Nutrition Professionals). Yes, I’m biased but I’m also on a mission to help women like you make the connection between food and mood and I want you to feel on top of the world always!

Buy one for yourself if you don’t already have one and buy one for each of your friends and family members. I’d love to hear how you enjoyed it! It’s available in major book stores, on Amazon and via www.antianxietyfoodsolution.com. You can read reviews here: Dr Winston Chung https://www.everywomanover29.com/blog/antianxiety-food-solution-review-by-dr-winston-chung/ and Chef Rachel https://www.everywomanover29.com/blog/chef-rachel-review-of-the-antianxiety-food-solution/.

The second gift idea is a Spin-gym www.spingym.com It’s an awesome workout for the arms and upper body, is a ton of fun and the brainchild of Forbes Riley. We met recently at Ali Brown’s SHINE event and her enthusiasm and passion for helping women be superfit and healthy is just awesome! I bought one and LOVE LOVE LOVE it! The picture here is me getting a demo from Forbes at the SHINE event. All I can say is: “Wow! What an incredible workout!!!” Please do let me know how much you love yours.

And the final gift ideas are food gifts or vouchers from Vital Choice and US Wellness Meats. Vital Choice offers wild, sustainable and delicious salmon, other seafood and healthy goodies. US Wellness Meats offers mail order grassfed meat and other wonderful products like pemmican! They support family farms, sustainable farming and humane practices. [Disclosure: These are my affiliate links but I use and truly love the products from US Wellness Meats and Vital Choice. I recommend them to my clients and readers because they are so great.]

So wrapping up: a book with all the facts and information so you can be educated and informed, a SpinGym to get some fun exercise and some delicious real whole food! Great combo for you and a friend! Enjoy!

Cabbage Caraway recipe: simple and yet so nutritious

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!

Antianxiety Food Solution Review by Dr Winston Chung

By Trudy Scott Leave a Comment

winston chung reviews antianxiety food solution by trudy scott

I am pleased to share this wonderful book review by Dr Winston Chung, MD and Child Psychiatrist, and featured the SFGate blog http://blog.sfgate.com/ City Brights which features “prominent local citizens and experts with a unique Bay Area perspective that is often enlightening, sometimes infuriating and always thought-provoking”. Dr James Lake, MD and foreword writer for my book “introduced” us.

Here are the opening paragraphs:

“Xanax, Klonopin, Ambien, cannabis, fatty or sugary ‘comfort’ foods, nicotine, wine or beer are all things that may pass our lips in an effort to calm our minds or to help sleep. Why does it seem hard to believe that healthy food choices or dietary habits could help decrease anxiety?

The Antianxiety Food Solution is a new book that describes how nutritional deficiencies or biochemical vulnerabilities may predispose one to anxiety, proposing dietary guidelines to consider for anyone looking for ways to reduce anxiety.

Author and nutrition expert Trudy Scott recommends including more high-quality vegetables, fruit and protein.

Trudy Scott, CN, is President of the National Association of Nutrition Professionals and author of this book. Trudy’s own personal journey with anxiety led to an understanding of her unique blood sugar issues and food sensitivities, and a nutrition practice that focuses on food, mood and women’s health.”

I love that his review focuses on some of the very powerful and yet simple changes you can make:

Avoid Sugar and Control Blood Sugar Swings

Avoid Caffeine, Alcohol, and Nicotine

Address Problems with Gluten and Other Food Sensitivities

and Improve Your Digestion

Dr Chung has made one thought-provoking comment that I respectfully disagree with.

Dr Chung: “To those looking for help with anxiety, I would warn against stopping or trying to replace current modalities with dietary changes. In my opinion, antianxiety food solutions should be considered as an adjunctive approach to standard treatments.”

And my response: I have worked with enough anxious people and there is enough clinical research to support that food and nutrients may not necessarily be an adjunctive approach to standard treatments. Food and nutrients and lifestyle changes can replace current modalities for many people. But I do caution everyone to work with their doctor before stopping or trying to replace current modalities and medications.

You can read the whole review here:

http://blog.sfgate.com/wchung/2011/08/18/dietary-choices-may-decrease-anxiety/

Dr Chung teaches at a community-based, non-profit hospital in San Francisco. He produced and hosted “Mind and Body” radio on KUSF, and was previously a producer and host at Pirate Cat Radio, KPDO and KUCR. His writing has appeared in the Daily Illini, the Korea Herald and the Wall Street Journal. Be sure to check out his other very interesting articles on Bright Lights of SFGate – music therapy, ADHD, Prozac and much more.

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

Soaked nuts and yummy pumpkin seed recipe

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.