everywomanover29 blog

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

Antianxiety Food Solution

Overcome your fear of public speaking

By 25 Comments

overcome fear of public speaking

Whether you believe the statistic that more people fear public speaking than they do death (41% vs 19%) or the 2011 Gallup poll that has fear of public speaking at 41% and fear of snakes at 50%, that is still a large number of fearful people when it comes to speaking on stage!

I love to do presentations and am never fearful when I get on stage and speak in front of audiences but it wasn’t always like this. I used to have to really force myself and push through the fear, I felt terribly uncomfortable and almost breathless. I also used to hate networking events and mingling. Then I discovered that I have pyroluria (see the pyroluria questionnaire here), a genetic condition that leads to anxiety, inner tension and feeling uncomfortable in crowds. By adding a few key nutrients – zinc, vitamin B6 and evening primrose oil – my pyroluric symptoms are completely in check, hence my calm in the face of speaking in public. I speak nationally about The Antianxiety Food Solution and always joke that I am Ms Antianxiety! I also have a new-found love of networking and meeting people!

Sontine is a client of mine who made diet changes, lifestyle changes like walking and added the key nutrients like zinc and vitamin B6 (and a few others) and found she too had no more fear of public speaking – and she actually started to really enjoy it! She also started to sleep well and had good energy. She was skeptical that this was possible for her but curiosity got the better of her and she’s so pleased with the results.

Here is Sontine’s story in her own words:

The first time I heard Trudy telling her personal story about anxiety and nutrition, I thought ‘that’s a really unique situation’. I believed it worked for her but that it was ‘just one in a million…it’s not going to work for most people and it’s not going to work for me’

After working with Trudy for 3 months I’ve had amazing changes:

  • From exhausted to normal healthy energy
  • Anxiety has decreased
  • Mood and blood sugar has stabilized
  • Sleeping better
  • Completely lost my fear of public speaking which has plagued me my whole life! I was so terrified I avoided it as much as possible. Now I am not nervous and I enjoy it! It’s been amazing for me!

Sontine is also a busy mom with a busy job – like many of us are – but she made time to go for an evening walk with her young daughter and husband [we recorded this in December last year, hence the reference to Christmas lights] and says that such a small thing makes all the difference in how she feels. We know how beneficial exercise is for both mood and sleep

PS. I also added GABA, removed caffeine and removed gluten from my diet. Each person is unique and you will have to find your own unique nutritional approach.

So how are you when it comes to public speaking?  And what do you do to stay calm?

If you’re fearful could pyroluria also be your problem?

Do you perhaps have clients who hate and fear public speaking?

Smile and laugh to de-stress, calm down and boost your mood

By 15 Comments

 laughter

My biggest stress-relief and mood-boosting tip is to smile and laugh! It is one of the many things I encourage my clients to do! And I personally love a good comedy and opportunity to smile and laugh! I almost feel like I need my “fix” of laughter by the end of the day. It really relaxes me, boosts my mood and helps me sleep better.

I was further inspired to make a commitment to laugh each day when I read all the research supporting the many and varied health benefits. Many days I’ll just take a break and engage in spontaneous laughter for no reason at all – just the act of laughing leaves me feeling SO good. I do food-mood presentations around the country and typically end my talks with a laugher session with the audience! It’s a great hit and they leave my talk feeling great!

A 2012 research paper in Physiological Science actually showed that if you smile, you feel less stressed. Also in a 1999 study, “Personality traits such as warmth, calmness, extroversion, and low anxiety were closely related to an attractive smile.”

Laughter falls into a similar category as smiling and is wonderful for improving mood and reducing anxiety and stress and pain. This 2012 paper. showed that laughter “is associated with feelings of wellbeing” and improved mood, likely related to “the release of endorphins.” The release of endorphins also reduced pain levels.

Recent research also shows that the “combination of a laughter and exercise program might have physiological and psychological health benefits for the elderly”. Laughter may also “be an effective strategy to motivate the elderly to participate in physical activity.”

Laughter is actually good for the heart as indicated by the title of a 2009 paper: “The effect of mirthful laughter on the human cardiovascular system.”

Here are some things to make you chuckle: a fun post I did awhile ago about a wonderfully funny and romantic blog called The Musings of a Romantic Comedy Girl and a video of a laughing baby. Enjoy!

And of course, the added bonus: if you eat foods that raise serotonin (like grass-fed read meat and wild fish like salmon), you’ll be happier and more inclined to smile too – and feel even less anxious and less stressed. Tryptophan or 5-HTP will help boost your serotonin levels and are wonderful if you do have low serotonin. You can check for low serotonin levels using this Amino Acids Mood Questionnaire from The Antianxiety Food Solution. 

Amino Acids Mood Questionnaire from The Antianxiety Food Solution

By 355 Comments

The targeted use of individual amino acid supplements will balance brain chemistry to alleviate anxiety, fear, worry, panic attacks, and feeling stressed or overwhelmed. They can also be helpful in addressing other problems that contribute to or exacerbate anxiety, such as sugar cravings and addictions. In addition, they can help with depression and insomnia, which often co-occur with anxiety. When you balance your brain chemistry, not only will you alleviate symptoms of anxiety, you’ll also have a great mood, eliminate cravings, sleep well, and have good energy and mental focus.

Worry and anxiety can be a result of low GABA and also low serotonin, so you may check off anxiety in both sections. Low GABA tends to result in a more physical anxiety, while low serotonin tends to result in more anxiety in the head, ruminating thoughts etc.

Low GABA

Low Serotonin

  • Anxiety
  • Panic attacks or phobias
  • Feeling worried or fearful
  • Obsessive thoughts or behaviors
  • Perfectionism or being overly controlling
  • Irritability
  • Anxiety that’s worse in winter
  • Winter blues or seasonal affective disorder
  • Negativity or depression
  • Suicidal thoughts
  • Excessive self-criticism
  • Low self-esteem and poor self-confidence
  • PMS (premenstrual syndrome) or menopausal mood swings
  • Sensitivity to hot weather
  • Hyperactivity
  • Anger or rage
  • Digestive issues
  • Fibromyalgia, temporomandibular joint syndrome, or other pain syndromes
  • Difficulty getting to sleep
  • Insomnia or disturbed sleep
  • Afternoon or evening cravings for carbs, alcohol or drugs

Low Catecholamines

  • Depression and apathy
  • Easily bored
  • Lack of energy
  • Lack of focus
  • Lack of drive and low motivation
  • Attention deficit disorder
  • Procrastination and indecisiveness
  • Craving carbs, alcohol, caffeine, or drugs for energy

Low Endorphins

  • Heightened sensitivity to emotional pain
  • Heightened sensitivity to physical pain
  • Crying or tearing up easily
  • Eating to soothe your mood, or comfort eating
  • Really, really loving certain foods, behaviors, drugs, or alcohol
  • Craving a reward or numbing treat
  • PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) * (Mar 2022: research published in 1989)

Low Blood Sugar

  • Crave sugar, starch or alcohol any time during the day
  • Irritable, shaky, headachey – especially if too long between meals
  • Intense cravings for sweets
  • Lightheaded if meals are missed
  • Eating relieves fatigue
  • Agitated, easily upset, nervous
  • Waking in the night or early hours with a jolt of anxiety/shakiness * (Feb 2024: case studies)
  • Binge eating and/or food addiction * (Feb 2024: research and a case study)

(* New additions that are not in my book. I’ve linked to some case studies above but there are many more on the blog so be sure to use the search feature)

Each of the above sections on specific neurotransmitter or brain chemical imbalances are found in The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings. They were reprinted from The Mood Cure (2004) with permission from Julia Ross. They do contain some of my own modifications based on my experience with working with many clients, and the new additions as mentioned above.

Individual amino acids are used based on the above questionnaires and the results are profound and often felt within a few minutes:

Resources if you are new to using amino acids as supplements

If you suspect low levels of any of the neurotransmitters and do not yet have my book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings, (as I mentioned above) I highly recommend getting it and reading it before jumping in and using amino acids on your own so you are knowledgeable. And be sure to share it with the practitioner/health team you or your loved one is working with.

There is an entire chapter on the amino acids and they are discussed throughout the book in the sections on gut health, gluten, blood sugar control, sugar cravings, anxiety and mood issues.

The book doesn’t include product names (per the publisher’s request) so this blog, The Antianxiety Food Solution Amino Acid and Pyroluria Supplements, lists the amino acids that I use with my individual clients and those in my group programs. You can find them all in my online store.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms too). This is a paid online/virtual group program where you get my guidance and community support.

If you are a practitioner, join us in The Balancing Neurotransmitters: the Fundamentals program. This is also a paid online/virtual program with an opportunity to interact with me and other practitioners who are also using the amino acids.

Do you resonate with symptoms in more than one area? This is not unusual.

Do you resonate with some of the more recent additions to the low GABA section?

Feel free to share how the amino acids have helped you and if you found this symptoms questionnaire helpful for figuring out where to start.

If you have questions and other feedback please share here too.

Glutamine for low blood sugar and calming effects

By 85 Comments

Nicole is an NTP (Nutritional Therapy Practitioner) and fire-fighter paramedic and has problems with blood sugar control. Diabetes runs in her family. We met at the recent 2013 NTA (Nutritional Therapy Association conference) where I had a booth to promote my services and book The Antianxiety Food Solution. I also presented on the Role of Inflammation in Anxiety, Stress and Depression – which covered amongst other factors, the amino acids.

Nicole came by my booth after my presentation and she wanted to try the glutamine because of low blood sugar symptoms. The results she experienced were great!

You can watch this video to hear how powerful glutamine was for Nicole – she saw results in around 5 minutes. I really like to get testimonials like this because when I talk about the profound and quick effects of the amazing amino acids it almost sounds too good to be true! But in this case (and the majority of cases), it really is true!

Nicole says “I get irritable, I get shaky and I get to the point that if I don’t get food NOW I think I’m going to hurt something!”

She tried the glutamine and in under 5 minutes she went from that feeling to: “I’m ok. I feel happy, I feel calm, I feel I can make it longer without needing food right away.”

She finished up by saying “I’m impressed at how well that worked for me” and she plans to share the benefits of this amino acid with her clients who may have blood sugar issues and the associated symptoms of shakiness between meals, irritability, a frantic need for something to eat and often an intense desire for something sweet.

Signs of low blood sugar include:

  • 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 & 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 and have no cravings – if your cravings are blood sugar related. Cravings can also be due to low serotonin, low endorphins, low catecholamines and low GABA, and even as a result of candida or yeast overgrowth. For many of my clients it may even be a combination of the above.

Naturally, making food changes can help a great deal as you can read in this blog post on low blood sugar and anxiety.

Eat Naked Margaret Floyd interviewed by Trudy Scott

By 14 Comments

margaret-floyd-eat-naked

I’d love to introduce you to Margaret Floyd, author of Eat Naked: Unprocessed, unpolluted, and undressed eating for a healthier, sexier you and its follow up cookbook, The Naked Foods Cookbook: The whole foods, healthy fats, gluten-free guide to losing weight and feeling great, which she co-authored with Chef and husband, James Barry.

We met last year at the Weston A. Price conference and saw each other again at the recent Nutritional Therapy Association conference, where I interviewed her about her two fabulous books! (I also met her lovely husband James and delightful daughter Sia)

You can watch this video to hear why she wrote this book…

You’ll hear Margaret talk about: real clean food… misconceptions about food… healthy food… simplify… and plenty of recipes

Margaret wrote Eat Naked for her clients and to educate the public at large. This book is an excellent introduction for people who are completely new to the concept of real nourishing food. And if you have been on this path for a while, you’ll receive validation and some interesting new facts. This book also meshes so perfectly with the eating message in the first chapter of my book The Antianxiety Food Solution and is a perfect companion for those who are familiar with my work, and yet want and need more detail, and more “meat” (no pun intended!).

You may be in for some pleasant surprises if you’ve given up meat for health reasons and no longer eat butter – and yet secretly long for these foods. They are back on the menu, but with the emphasis of quality of course! I knew I was in for a treat when I read Margaret’s dedication to her gamma: “You were right, butter is better.”

Here are a few of my favorite parts of Eat Naked:

  • It’s for people who love food, want to eat well and don’t have loads of time
  • It covers all the bad stuff: hydrogenated oils, sugar and HFCS, artificial sweeteners, soy
  • It covers all the good stuff: organic produce with some great information on pesticides and climate change and why canned tomatoes are a good choice
  • It addresses some interesting aspects of red meat: the Certified Humane Label, the sustainability of meat and a nice review of grass-finished
  • The discussion on eliminating sugar!  (why? because as you’ve heard from me many times, sugar is toxic, addicting, and can contribute to anxiety and depression)
  • How to transition to this way of eating and how to shop naked (don’t you just love the play on words!?)
  • Many delicious and yet simple recipes (try the Eggs on a Bed of Greens)

I LOVE recipe books and The Naked Foods Cookbook is a happy addition to my collection and is one I’ll use and recommend to clients. It fits the bill of having simple, fast and delicious recipes with the added bonus of them being super-nourishing too.

Finally, don’t you just love the covers of these books and the concept of naked undressed food!? How can that not make you fall in love with real food all over again!? And as Margaret says, eat like this and soon you’ll be proud to see your naked body!

Here are links to purchase these books on Amazon: Eat Naked: Unprocessed, unpolluted, and undressed eating for a healthier, sexier you and the cookbook, The Naked Foods Cookbook: The whole foods, healthy fats, gluten-free guide to losing weight and feeling great

Margaret Floyd is a Nutritional Therapy Practitioner, Certified GAPS Practitioner and Healing Foods Specialist based in the Los Angeles area. She’s a passionate advocate for the healing power of a real, whole-foods diet, and works with clients all over North America and Europe to regain their health and vitality through food and lifestyle.

Anxiety and Depression Association of America 2013 conference highlights

By 14 Comments

My gluten-mood poster at the 2013 ADAA conference
My gluten-mood poster at the 2013 ADAA conference

Last weekend I attended the annual conference of the Anxiety and Depression Association of America / ADAA and am pleased to share some of the highlights.

  • Gluten does have such a big impact on mood for so many people and I had many interested and curious visitors at my poster presentation (see the above picture)  “Evidence-based Research On The Serious Effects Of Gluten On Mental Health, With An In-depth Look At Testing And The Gluten-free Diet.” A number of people shared how gluten removal had eliminated their anxiety and/or depression too: a mom whose daughter quit gluten and found that this eliminated her panic attacks, a Canadian MD who didn’t know about gluten intolerance and infertility and the director of an anxiety clinic in Argentina. I was also honored to have Dr. Jerrold Rosenbaum, MD, ADAA Past President, Chief of Psychiatry, Massachusetts General Hospital and Professor of Psychiatry, Harvard Medical School, stop by. He said “interesting… everyone where I live is going gluten-free.” I asked him “and what kind of feedback are you getting?” Dr. Rosenbaum: “They’re all feeling better!”
  • I attended a great presentation by Dr. Teri Pearlstein: “Treatment of Perinatal Mood and Anxiety Disorders”. Dr. Pearlstein shared studies that show that babies born to depressed moms may have similar health problems as those born to moms taking anti-depressant medications i.e. lower birth weight and smaller head circumference. However, I also learned this: in a JAMA Psychiatry study of more than 1800 children, investigators found an adjusted 2-fold increased risk for ASD (autism spectrum disorder) among mothers who used an SSRI during the year before delivery and a 3-fold increased risk when SSRIs were ingested during the first trimester. The study was done in 2011 so it’s not new but it’s still an important finding. To me, this provides a very big incentive for using drug-free solutions for pregnancy – which is why the amino acids, fish oils and other nutrients that I cover in The Antianxiety Food Solution are worth investigating as a better option.  We really need some research in this area!

I’ll be sharing some other interesting posters (like “Mindful-based stress reduction for stress and cognition in older adults”) and presentations (like Benzodiazapine side-effects and tolerance) in my next post on the ADAA.