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

Trudy Scott

Soaked nuts and yummy pumpkin seed recipe

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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.

Pyroluria Questionnaire from The Antianxiety Food Solution

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pyroluria questionnaire trudy scott

This questionnaire will help you identify whether you might have pyroluria, a social anxiety condition. The physical and emotional symptoms below are caused by deficiencies of vitamin B6 and zinc. When you experience high levels of stress, vitamin B6 and zinc will be further depleted, so you may notice worsening symptoms and more anxiety.

Based on my review of questionnaires and results of pyroluria tests for hundreds of clients, I’ve grouped the most common or classic signs and symptoms first. I’ve also labeled the symptoms that could be directly related to low levels of vitamin B6 or zinc so you can individualize your supplements and dosages. Symptoms without these designations are due to a deficiency of both vitamin B6 and zinc. Check off any of the following signs or symptoms that apply to you:

Most Common Signs and Symptoms

1. Being anxious, shy, or fearful or experiencing inner tension since childhood, but hiding these feelings from others
2. Having bouts of depression or nervous exhaustion
3. Poor dream recall, stressful or bizarre dreams, or nightmares (low vitamin B6)
4. Excessive reactions to tranquilizers, barbiturates, alcohol, or other drugs, in which a little produces a powerful response (low vitamin B6)
5. Preferring not to eat breakfast, experiencing light nausea in the morning, or being prone to motion sickness (low vitamin B6)
6. White spots or flecks on the fingernails or opaquely white or paper-thin nails (low zinc)
7. Liquid zinc sulfate having a mild taste or tasting like water (low zinc)
8. Poor appetite or having a poor sense of smell or taste (low zinc)
9. Joints popping, cracking, or aching; pain or discomfort between the shoulder blades; or cartilage problems (low zinc)
10. Pale or fair skin or being the palest in the family, or sunburning easily, now or when younger
11. Disliking protein or having ever been a vegetarian or vegan
12. Being sensitive to bright sunlight or noise
13. Upper abdominal pain on your left side under the ribs or, as a child, having a stitch in your side as you ran
14. Frequent fatigue
15. Being prone to iron anemia or low ferritin levels
16. Tending to have cold hands or feet
17. Having frequent colds or infections, or unexplained chills or fever
18. Reaching puberty later than normal or having irregular menstruation or PMS
19. Having allergies, adrenal issues, or problems with sugar metabolism
20. Having gluten sensitivity
21. Neurotransmitter imbalances, especially low serotonin
22. For women, belonging to an all-girl family or having look-alike sisters
23. For men, having a mother from an all-girl family or a mother with look-alike sisters, or all the females in the mother’s family bearing a strong resemblance to each other
24. Avoiding stress because it upsets your emotional balance
25. Tending to become dependent on one person whom you build your life around
26. Preferring the company of one or two close friends rather than a gathering of friends; becoming more of a loner as you age
27. Feeling uncomfortable with strangers
28. Being bothered by being seated in the middle of the room in a restaurant
29. Being easily upset by criticism

Less Common Signs and Symptoms

30. Stretch marks or poor wound healing (low zinc)
31. Crowded upper front teeth, many cavities, or inflamed gums or wearing braces (low zinc)
32. Bad breath and body odor (or a sweet, fruity odor), especially when ill or stressed (low zinc)
33. Being prone to acne, eczema, herpes, or psoriasis
34. Reduced amount of hair on your head, eyebrows, or eyelashes, or prematurely gray hair
35. Difficulty recalling past events and people in your life
36. Focusing internally, on yourself, rather than on the external world
37. Tending to have morning constipation
38. Tingling sensations or muscle spasms in your legs or arms
39. Feeling stressed by changes in your routine, such as traveling or being in new situations
40. Your face looking swollen when you’re under a lot of stress
41. Cluster headaches or blinding headaches
42. One or more of the following: a psychiatric disorder, schizophrenia, high or low histamine, alcoholism, learning and behavioral disorders, autism, Down syndrome, Lyme disease (and/or coinfections), mold toxicity, heavy metals, MCAS (mast cell activation syndrome), multiple chemical sensitivities, Alice in Wonderland syndrome, introversion, Ehlers Danlos syndrome, pectus excavatum and other connective tissue disorders, mutism, dystonia, dental issues, dietary oxalate issues, vagus nerve issues

If you check off 15 or more items, especially the more common ones, it’s highly probable that you have pyroluria.

I typically start my clients with zinc (30 mg), vitamin B6 (100mg) or P5P (25mg) and evening primrose oil (1300mg), plus a good multi-vitamin (with manganese and no copper) and a multi-mineral and sometimes additional magnesium.

For the zinc I have found Opti-zinc (without copper) to be very well absorbed by most of my clients. Using the liquid zinc sulfate/zinc status test is a useful way to assess your zinc levels.

We increase zinc based on the zinc test and the vitamin B6 based on dream recall. And obviously social anxiety symptoms too.

This questionnaire and information is taken from chapter 7 of my book, The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings, available in major books stores and via Amazon.

It is based on my experience working with many clients with pyroluria, along with information from Depression-Free Naturally (2001), by Joan Mathews-Larson, Nutrition and Mental Illness (1987), by Carl Pfeiffer, and Natural Healing for Schizophrenia and Other Common Mental Disorders (2001), by Eva Edelman.

And this version of the questionnaire reflects a few updates made since my book was published in 2011.

 

11/5/2013 update – since doing this post, I’ve done a number of other posts related to zinc, vitamin B6, pyroluria and even introversion  and I am including links to some of them here:

The comments on the posts about anxious introverts and the possible connection to pyroluria and/or low zinc and low vitamin B6 have been enlightening to say the least! Additional comments and feedback is always appreciated.

GABA and more for pain relief and anxiety

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Low levels of some neurotransmitters, which are made by the body from amino acids, can contribute to chronic pain. Low gamma-aminobutyric acid (GABA) levels can result in stiff/tense and painful muscles, anxiety and feelings of being overwhelmed. Other neurotransmitters related to pain are low serotonin and low endorphins.

I have many clients who see major improvements in pain levels – when they address low neurotransmitters. In fact one client was able to stop two pain medications when he added GABA and so many people benefit from DPA (d-phenylalanine).  And the added bonus is that GABA also helps with anxiety and overwhelm and DPA helps with sadness and comfort eating.

This and much more can be found in a great article called NATURAL WAYS OF DEALING WITH CHRONIC PAIN and written by Lisa Moretti.  She featured my tips on neurotransmitters and some other wonderful resources from other experts. It was published in the October issue of Max Sports and Fitness.

In her introduction, Lisa reminds us that “According to a 2011report by the Institutes of Medicine of the National Academies, 116 million Americans live with chronic pain – more than diabetes, heart disease and cancer combined. But many of us aren’t looking to just mask the pain by interfering pharmaceutically with our body’s pain signaling system. We want to get to the bottom of it and fix it!

Continuing “We asked experts, athletes and those who have experienced personal, pain-alleviating success for their advice about natural fixes for chronic pain. They have a myriad of suggestions for you.”

You can read about these approaches and more: gluten, acupuncture, eating real food (yay!), meditation, rolfing, proteolytic enzymes, the herbs White Willow and Devil’s Claw, MSM and arnica – all of which I have seen work with different people over the years. We are all unique and have to figure out what the root cause of our pain is and address it.

You can read the full article here

http://www.maxsportsandfitness.com/article/2011/9/natural-ways-of-dealing-with-chronic-pain.html

Women more prone to anxiety and depression: author and speaker Trudy Scott shares the powerful positive effects of food on mood at HMN conference

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hmn natural living conference

“Anxiety affects over 40 million adults in the United States. Recent research from the American Psychological Association and published in the Journal of Abnormal Psychology, reports that more women than men are diagnosed with mood and anxiety disorders. The authors suggest environmental stressors may be a worthwhile focus for gender differences research.

Trudy Scott, food mood expert, author of The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood & End Cravings, and President of the National Association of Nutrition Professionals comments: “There is a relationship between food and mood that many people are unaware of, and making the wrong food choice could certainly be considered an environmental stressor.” Scott, who has a nutrition practice with a focus on Food, Mood and Women’s Health sees great success with her clients every single day: “Food and nutrients are very powerful and can dramatically improve anxiety and other mood disorders. Two examples are gluten and caffeine removal for many anxious women.”

This is all taken from a press release for the 2011 Natural Living Conference on October 1, 2011 in Irvine, CA. The conference is hosted by Holistic Moms Network (HMN) and I’m honored to be one of the speakers.

Date: Saturday October 1, 2011
2011 Natural Living Conference – Holistic Parenting: Mind, Body, and Spirit
Irvine, CA

My talk is Food & Mood:  9 Steps to Calm Your Anxious Mind, and will address real food, sugar, digestion, caffeine, gluten, brain chemicals, pyroluria and lifestyle factors.

The other great speakers and topics include:

Robyn O’Brien, Author, Activist, and Concerned Mom presenting The Unhealthy Truth About Our Food http://www.allergykidsfoundation.org/

Mayim Bialik, Actress, Author, and Holistic Mom presenting Parenting by Intuition:From Hollywood to Holistic Mom

Making an Informed Vaccination Choice with Dr. Lauren Feder

The Smart Mama’s Guide to Non Toxic Living with Jennifer Taggart

Happiness Is An Inside Job with Jennifer Waldburger

Learn more and register here http://www.holisticmoms.org/category/news-events/natural-living-conference/

And continuing with the press release….

An editorial by Dr. Marlene Freeman, MD, in the American Journal of Psychiatry offered a very powerful comment on recent food-mood research. “It is both compelling and daunting to consider that dietaryintervention at an individual or population level could reducerates of psychiatric disorders.”  Scott adds: “While I agree that dietary intervention is compelling, I don’t feel it is daunting. We simply need to teach people how to eat real food again. And the great thing is that these changes, in addition to reducing anxiety and depression, will also reduce obesity, heart disease, cancer and arthritis, and improve overall health.”

According to Dr Felice N. Jacka, PhD, research fellow at the University of Melbourne in Australia, Scott “offers a wealth of useful information for those who would like to try dietary and other lifestyle changes in order to improve their mental health”.

Scott will one of many excellent speakers providing resources to women at the 2011 Natural Living Conference on October 1, 2011 in Irvine, CA. The conference is hosted by Holistic Moms Network (HMN), a 501(c) 3 non-profit organization connecting parents who are interested in holistic health and green living. Scott’s talk is Food & Mood:  9 Steps to Calm Your Anxious Mind and there will be signed copies of the new book available for purchase after the talk.  Learn more and register for the conference here http://www.holisticmoms.org/category/news-events/natural-living-conference/

The Antianxiety Food Solution is now available in major books stores, at Amazon and via www.antianxietyfoodsolution.com.

You can find the official press release document here https://www.everywomanover29.com/media.html

Bonnie: A tribute to a dear friend and wonderful nutritionist

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Bonnie passed away August 26, 2011 after battling autoimmune hepatitis for four months. She was comfortable and surrounded by her loving husband Howard, her three loving daughters Rachael, Leah and Merrill, and other family members.

There was a wonderful memorial service and potluck reception held in Point Reyes Station at the Dance Palace. And in the words of another dear friend, Grace: “Dance palace– what a perfect venue to celebrate the life of someone special”.

These organizations were very near and dear to Bonnie. And the family asked that in lieu of flowers (for those who wish to send), donations can be made to: West Marin Senior Services (www.wmss.org/) and CLAM / Community Land Trust Association of West Marin (www.clam-ptreyes.org/).

Bonnie was a very special friend to me …we met in 2004 at the first NANP / National Association of Nutrition Professionals (www.nanp.org) conference, chatted voraciously all weekend and continued to share, encourage and support each other from then onwards. We would meet for walks, lunches and at conferences around the country, and spend hours on the phone discussing new books, new research and anything food and nutrition-related.

Bonnie was an amazingly passionate nutritionist who went back to nutrition school in her 60s. She was very active in the NANP and served as a director on the board, headed up the Publications committee and helped design the conference program and other NANP materials (she was a very talented graphic artist too!)  Her daughter Merrill shared this with me: “Mom told me recently when I asked what she was most proud of in her life that it was her nutrition career…”

Some of the feedback from fellow nutrition colleagues:

“Bonnie was always such a delight to see at each seminar and nutrition meeting. I am so glad I knew her”…Anasuya

“Please tell Bonnie’s family that we are receiving numerous emails about Bonnie.  She made a huge impact on our members at the conferences. Many remember her passion for nutrition and willingness to share her knowledge – and just being a lovely person.” …Jane

“I am so saddened to see such a young spirit go, but at least she is not in any more pain and suffering. May your heart be filled with fond memories of Bonnie and that you keep her close in your heart”… Karen

Bonnie was also a HUGE supporter of me as a new author and I was honored that she agreed to be a peer reviewer of my book The Antianxiety Food Solution.  As I write this, I’m smiling and remembering her honest and very useful feedback after she heard me present a large Vegas conference…“Trudy, it was a great talk and very informative and your enthusiasm and passion for the subject is obvious BUT you used the word HUGE too much! Low blood sugar has a HUGE impact on anxiety …sugar addiction is a HUGE problem…having a good breakfast makes a HUGE difference to how you feel the rest of the day…”  Great advice and as a result, I try to tone down my use of the word HUGE when I present.

Bonnie – you will be sadly missed by your family, friends, colleagues and clients. I am missing you already… I really regret not coming to see you in those last few weeks…and you will always have HUGE place in my heart 🙂

Deliciously refreshing ginger water kefir recipe

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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

  1. 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.
  2. Add water kefir grains (about 1 to 2 tablespoons)
  3. 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.
  4. Place in spot out of direct sunlight.
  5. Cover jar with a clean dish towel.
  6. 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.
  7. Strain water kefir grains from liquid and discard ginger or mint leaves
  8. Transfer liquid to another one quart glass jar and save in the fridge to start drinking
  9. 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