Trudy Scott Anxiety Nutrition Solutions & Every Woman Over 29

10 Unique Ways to Support You During Breast Cancer Awareness Month

October 17, 2010 By Trudy Scott 20 Comments

This month is National Breast Cancer Awareness month. And I have 10 unique ways for you to be informed about breast cancer prevention and treatment options. This information was provided by Ellyn Hilliard, MS, Holistic Nutrition (www.cancersurvivorzone.com). Ellyn is wonderful colleague and cancer nutritionist. We met a number of years ago as I was starting my second career as a nutritionist. I did my nutrition internship with her and what a truly wonderful and educational experience that was. I learned so much from Ellyn – about nutrition in general, doing workshops, working with clients, running a business and how powerful nutrition and other natural approaches are for cancer (both for prevention and for recovery).

A few months ago I had a scare – two large red inflamed marks on one of my breasts that remained for over a month – and Ellyn was the first person I approached. The red marks looked very much like Inflammatory Breast Cancer (IBC) – a type of cancer that is very aggressive and one that I had not ever heard of. Knowing what I could be up against and knowing I had options that did not include surgery, radiation or chemotherapy, was extremely empowering. I suspect now that the red marks were in fact spider bites.

Do you have a plan for breast cancer? Do you know about prevention and treatment options that don’t include surgery, radiation or chemotherapy? Here is some information to get you started…

10 Unique Ways to Support You During Breast Cancer Awareness Month.

By Ellyn Hilliard, MS. (www.cancersurvivorzone.com)

1. Learn to Juice – Buy a cheap juicer on Craig’s List and juice VEGETABLES.

2. Increase Your Circulation – Run, Bike, Sauna, Take COQ10, Loofa, massage….

3. Learn how cosmetic surgery can destroy the estrogen storage that is so critical to health.

4. Have a Breast exam and learn how to do it yourself. Avoid unnecessary mammograms.

5. Find out how relationships contribute to breast cancer. Fix your primary relationship.

6. Reduce the stresses in your life. Calm the nervous system. Meditate, go on a walk…

7. Start to look at chemicals in your life. Find natural alternatives to cleaning products.

8. Vitamin Therapy is the best way to address deficiency in the diet. See a Nutritionist.

9. Wake up to the minimal benefits of chemotherapy. Read the archives of www.cancerdecisions.com and learn about more effective ways to deal with diagnosis.

10. Research. The web is a plentiful resource for finding “real” information and forums.

The Anti-anxiety Food Solution has a cover

October 6, 2010 By Trudy Scott 12 Comments

I am so excited to share the proposed cover of my first book! Things have been rather quiet on the blogging front over the last few months as I have been busy (very busy!) working on my forthcoming book “The Anti-anxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings”.

I say hats off to all authors as it has been a huge effort and I had no idea the volume of work required, especially all the research. I loved the research part as I have always had a thirst for knowledge and the desire to share this important and valuable information. It’s been very exciting to find so many studies supporting natural, food and nutrient-based solutions for anxiety.

The final draft was submitted to my publisher, New Harbinger (www.newharbinger.com) mid-August and now I’m working with my wonderful copy-editor Jasmine Starr. The next part in the process is reviews, endorsements and the foreward. And then I’ll need a good photo of me, the back cover will be done and I’ll approve the final product early in January 2011. Publication date is June 2011 and I’ll keep blogging about my progress and any exciting outcomes along the way. And of course, I’ll let you know about book signings and speaking events. If you have a need or know someone looking for a speaker on this topic, please let me know as I have big plans to get out and speak, and I may just be in your city! You can also sign up here www.antianxietyfoodsolution.com to receive newsletter updates and stay up to date on new research and workshops.

In summary…what you eat (real whole food and yes, animal protein), when you eat (controlling blood sugar), what you don’t put in your mouth (sugar, coffee and foods you’re sensitive to like wheat), your digestion, your hormones and neurotransmitters – and more – can affect how anxious and overwhelmed you feel. And the magical thing is that when you address the root cause of your anxiety with food and nutrients it really does make you happier, eliminates sugar cravings and you’ll even sleep better! And who doesn’t want all of that?

Warming Nourishing Sweet Potato and Ginger Soup Recipe

October 6, 2010 By Trudy Scott 18 Comments

It’s the first sign of Fall and we’ve actually had our first chill in the air in Sacramento, CA. I really love this time of the year – beautiful sunny days that aren’t too hot, lovely crisp mornings and evenings and the leaves are starting to turn golden. So it’s time for a yummy fall soup recipe. Enjoy!

Here’s the recipe and soup ingredients (use organic preferably):
3 sweet potatoes, peeled and chopped into chunks (you could also use butternut squash or pumpkin)
1 cup dry red lentils, well rinsed
1 onion, finely chopped
4 cloves garlic finely chopped
1 yellow pepper, chopped
1 green pepper, chopped
chopped fresh ginger (about 2 inches) or 1T dry ginger powder
sea salt and pepper to taste
4 cups filtered water or homemade chicken broth (enough to cover the vegetables)

Ingredients for flavor and garnishing:
1T miso paste per person
1T organic plain yogurt or organic cream per person

Add all the soup ingredients to a large soup pot, bring to the boil, reduce heat and simmer covered for 20 minutes. Blend and serve in soup bowls.

Now use the flavor and garnishing ingredients. Add IT miso to each bowl and mix it in before serving. Serve each bowl with a decorative twirl of organic plain yogurt or organic cream (about 1T per bowl). Enjoy!

And here are some of the reasons to inspire you to make this nourishing soup (other than the delicious taste):

Sweet potatoes, butternut squash and pumpkins are loaded with beta-carotenes and are a good source of vitamin C, both of which are good for boosting immunity.
Lentils are great source of vegetable protein and fiber.
Onion and garlic are both great for the immune system and digestive system.
Yellow and green peppers contain lycopene for eye health and cancer-protection – and they add a naturally sweet flavor.
Homemade chicken broth is also great for immunity and is rich in minerals.
Ginger is great for digestion and adds a warming zest.
Miso is a fermented soy bean paste that has anti-cancer properties
Yogurt (or cream) provides some fat which enhances the absorption of the all the antioxidants and beta-carotenes.

Brain power all day long and a great mood!

September 30, 2010 By Trudy Scott 19 Comments

If you need extra brain power to get you through your day, read on to learn three easy additions that will make a huge difference to your day…and will go a long way to ending your anxiety and improving your overall mood!

Number 1: Breakfast.

First of all, if you don’t eat breakfast, start now and don’t ever skip it! Secondly, eating a breakfast that contains a good source of protein and complex carbohydrates will keep your blood sugar steady, provide energy, brain power, and set you up for the rest of the day. Stable blood sugar is crucial for good mood too! Some great examples are a veggie omelet, poached eggs on wholegrain toast (if you can tolerate wheat), beef or chicken sausages or fish with veggies or even “dinner-for-breakfast”.

A great easy and delicious option is a “Brain-Power-Good-Mood Smoothie” for breakfast? Use ½ cup blueberries or raspberries, 1 banana, ¼ cup full fat coconut milk and water to make up a cup and a scoop of whey protein powder (at least 20g protein). Blend and enjoy! Optional additions are almond butter, plain yogurt (if you are ok with dairy), greens or ground flax seed
Skip the processed “whites” like bagels, muffins and donuts. Are you a just-coffee morning person? Try this and let me know how much better your day goes!

Number 2: Blueberries

They are phytonutrient superstars! Researchers have found that blueberries help protect the brain from oxidative stress and significantly improve learning capacity. Raspberries, blackberries and strawberries are great too. And go for organic since berries tend to be heavily sprayed with pesticides.

Number 3: Baked salmon.

Actually, any form of salmon or other wild cold-water oily fish (like sardines or mackerel) that has a high concentration of omega-3 fats, is needed for optimal performance of the human brain – both physically and mentally.

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!

Super-foods for your digestion: fermented foods and bone broths

May 7, 2010 By Trudy Scott 14 Comments

It’s SO important to have optimal digestion to get all the benefits from the wonderful nutrient-dense foods you eat. There are actually so many foods that I consider super-foods for the digestive system and my two favorites are fermented foods and bone broths.

Fermented foods

Some common examples are yogurt and kefir. Sauerkraut and kimchi are also wonderful (and good to eat if you can’t eat dairy). Skip the sugary low-fat yogurt and make sure your sauerkraut is raw. An all-time personal favorite of mine is kombucha, which is a fermented beverage which is naturally low in sugar and loaded with B vitamins and probiotics. All fermented foods contain probiotics which are beneficial bacteria and improve digestion and actually also manufacture nutrients like vitamin B12. Good bacteria also help keep bugs and parasites at bay! Fermented foods also contain an abundance of enzymes which further enhances digestion.

Bones broths

They are super-nourishing and incredibly mineral-rich. And here I’m talking about home-made broths and not broth from a can! They also improve digestion and are very healing for the digestive system. Making a bone broth is so easy. Fill a large soup pot three quarters full, add the bones from a whole chicken, add 2 tablespoons of apple cider vinegar (this helps draw the minerals out of the bones) and cook covered at a low simmer for 8-10 hours. Using a crock-pot is another option. Discard the bones and use the broth in stews, soups, to cook brown rice or just drink. And yes, chicken broth really does help boost immunity and will help you fight off a cold.

Try some kombucha or sauerkraut, and make a bone broth – your body will thank you!

I shared this information and much more in fabulous Las Vegas on Thursday April 29^th at this conference for addiction and mood professionals: Holistic Treatment: Changing the Way We Look at Recovery – Mind, Body and Spirit. My topic was: “Eat Whole Real Food to Accelerate Addition Recovery & Mood Stabilization” and I was thrilled to present this valuable information, because there is a huge nutritional component to addictions and mood.

For more details on this conference and information on my presentation, here are the details https://www.everywomanover29.com/professional.html