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The Anxiety Summit – Your Brain on Food: The Science and Alchemy of Yum for Alleviating Anxiety!

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Rebecca Katz MS, culinary translator, author of The Healthy Mind Cookbook, was interviewed on the Anxiety Summit by host of the Anxiety Summit, Trudy Scott, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.

Your Brain on Food: The Science and Alchemy of Yum for Alleviating Anxiety!

  • The wonderful definition of alchemy
  • Brain boosting ingredients from Rebecca’s culinary pharmacy: lentils, mint, pumpkin seeds, cauliflower, #goodmoodsardines
  • The tricks to building flavor great taste and flavor
  • How to make the most of your time in the kitchen
  • Tips and tricks to feel less overwhelmed in the kitchen and how to prevent recipe reading anxiety
  • The secret of dollops for yum and why they are like edible makeup

Here are a few snippets from my interview with Rebecca Katz, the queen of yum!

Pumpkin seeds are “nature’s smallest antidepressant next to a snowflake”

Pumpkin seeds are a source of iron which has been shown to boost cognitive performance, especially in women of childbearing years. Iron is also a co-factor for making our neurotransmitters

Parsley and mint are so accessible and eating them “is like eating oxygen”

What we put on the end of our fork does affect our brain

Cooking can be a meditation in motion and stress-relieving project

Sardines are like Prozac in a can

I recently shared the delicious pomegranate olive mint salsa recipe from Rebecca’s new Healthy Mind Cookbook.  Here it is on top of the yummy salmon we made!

healthy-mind-recipe2

Here is a new recipe for you…it’s what Rebecca calls My everything drizzle

After interviewing Rebecca I have a new appreciation for mint and parsley and use it way more than I used to!  I just love this picture of her with mint – lots of it!

mintgirl

Rebecca and I both LOVE sardines and she mentioned her  wonderful source for great quality sardines and other fish: Vital Choice. They are “a trusted source for fast home delivery of the world’s finest wild seafood and organic fare, harvested from healthy, well-managed wild fisheries and farms.”

I have met the founder Randy Hartnell a few times, had him speak on season 2 of the Anxiety Summit, and I love this company and everything that they stand for!

“We capture the fresh-caught quality of fine, sustainably harvested Alaskan salmon and other Alaskan and northwest Pacific seafood by cleaning and flash-freezing it within hours of harvest.

The fisheries that supply most of our seafood are certified sustainable by MSC (look for their blue logo) or the State of Alaska, or are widely considered sustainable.”

After our interview I saw this great picture of Rebecca “in front of the National Gallery of Art in Washington DC, after delivering a talk at DHHS for their White House Panel on Alzheimer’s & Dementia. The topic? Food for a Healthy Mind.”

Rebecca in DC

This is just so exciting to hear! Bravo Rebecca! When I asked her about it, this is what she said:

There were 30 members on the panel and standing room only in the room. The talk, which centered around 25 slides of “food porn” was very well received. They even got a chocolate cherry walnut truffle out of the deal. Perhaps what was most touching was a man in his late 50’s with early on set dementia that gave us a look into his world. I felt humbled by the whole experience.

Here are two of her wonderful books:

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here: www.theAnxietySummit.com

Missed this interview or can’t listen live? Or want this and the other great interviews for your learning library? Purchase the MP3s or MP3s + transcripts and listen when it suits you.

You can find your purchasing options here: Anxiety Summit Season 1, Anxiety Summit Season 2, and Anxiety Summit Season 3.

The Anxiety Summit – What if… Nutrition could Treat Anxiety and Depression?

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Julia Rucklidge PhD, Professor of Clinical Psychology in the Department of Psychology at the University of Canterbury, Christchurch, New Zealand, was interviewed on the Anxiety Summit by host of the Anxiety Summit, Trudy Scott, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.

Julia has over 75 peer-reviewed studies and is passionate about helping people find alternative treatments to medications for their psychiatric symptoms. Her current research interests can be found at the University of Canterbury site here.

What if… Nutrition could Treat Anxiety and Depression?

  • The increasing prevalence of mental health problems and medication side-effects
  • Why diet is so important when it comes to mental health (anxiety, depression, ADHD and even schizophrenia)
  • Nutritional medicine as mainstream in psychiatry and ISNPR (International Society for Nutritional Psychiatry Research)
  • The problems with food: pesticides, soil quality, Roundup
  • Micronutrient research for ADHD, anxiety, bipolar and PTSD
  • The emerging field of nutritional mental health: Inflammation, the microbiome, oxidative stress, and mitochondrial function

Here are some snippets from our interview:

Why is nutrition important? As a scientist I can just say because the data says it’s important. So if we start with the wonderful work that has really been spearheaded from Felice Jacka and there are other people in Spain and in Japan who have published similar studies showing that the more you eat a processed, western type of diet, the higher your risk for mental illness. They’ve published data on depression and anxiety, but also other mental illness as well. And the more you eat what we call, a prudent or a healthier Mediterranean type of diet, the lower your risk for depression and anxiety.

How long is it going to take our society to pay attention to the research that shows that suboptimal nutrition is contributing to the epidemic of mental illness? Are we just going to sit around and ignore this evidence to our peril? Or are we going to start paying attention and start to invest in the really important research that needs to happen?

Here is an earlier blog post I did on Dr. Rucklidge’s excellent TEDX talk: The surprisingly dramatic role of nutrition in mental health

Here is part of the recent paper titled “What if nutrients could treat mental illness?”

We are at a tipping point in psychiatry.

The growing body of literature on the effect of nutrients on mental health is compelling enough and consistent enough for us to pay attention. It is time to revisit the role of diet and supplementary nutrients in the treatment of mental illness and to invest in this line of research.

Here is the smoking and cannabis study we talked about: Use of micronutrients attenuates cannabis and nicotine abuse as evidenced from a reversal design: a case study.

This case adds to a growing body of research supporting the use of micronutrients in the treatment of psychiatric symptoms and suggests it may extend to substance dependence. Micronutrients, by assisting with mood regulation and reductions in anxiety, may assist with successful cessation of drug use.

We discussed this earthquake paper, a favorite of hers: Shaken but unstirred? Effects of micronutrients on stress and trauma after an earthquake: RCT evidence comparing formulas and doses.

This study supports micronutrients as an inexpensive and practical treatment for acute stress following a natural disaster with a slight advantage to higher doses

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here: www.theAnxietySummit.com

Missed this interview or can’t listen live? Or want this and the other great interviews for your learning library? Purchase the MP3s or MP3s + transcripts and listen when it suits you.

You can find your purchasing options here: Anxiety Summit Season 1, Anxiety Summit Season 2, and Anxiety Summit Season 3.

The Anxiety Summit – New 2015 Food/Nutrient Research on Anxiety and Speaker Highlights

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The host of the Anxiety Summit, Trudy Scott, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution opens up the Anxiety Summit Season 3.

New 2015 Food/Nutrient Research on Anxiety and Speaker Highlights

  • Nutritional medicine as mainstream in psychiatry
  • What if nutrients could treat mental illness?
  • The gut microbiome and diet in psychiatry, and the guts of remote Amazon dwellers
  • Dietary guidelines from Brazil, exercise, mindfulness, caffeine and social interaction
  • Preschoolers on Medicaid being prescribed psychotropic drugs and other medication news
  • Speaker highlights, gems and connections

“Nutritional Medicine as Mainstream in Psychiatry” published in January this year.

Psychiatry is at an important juncture, with the current pharmacologically focused model having achieved modest benefits in addressing the burden of poor mental health worldwide. Although the determinants of mental health are complex, the emerging and compelling evidence for nutrition as a crucial factor in the high prevalence and incidence of mental disorders suggests that diet is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology. Evidence is steadily growing for the relation between dietary quality (and potential nutritional deficiencies) and mental health, and for the select use of nutrient-based supplements to address deficiencies, or as monotherapies or augmentation therapies.

The abstract concludes as follows:

We present a viewpoint from an international collaboration of academics (members of the International Society for Nutritional Psychiatry Research), in which we provide a context and overview of the current evidence in this emerging field of research, and discuss the future direction. We advocate recognition of diet and nutrition as central determinants of both physical and mental health.

I blogged about this earlier this year and you can read more here

Here is part of “What if nutrients could treat mental illness?”

We are at a tipping point in psychiatry.

The growing body of literature on the effect of nutrients on mental health is compelling enough and consistent enough for us to pay attention. It is time to revisit the role of diet and supplementary nutrients in the treatment of mental illness and to invest in this line of research.

Here are the other studies I mentioned:

Here are 2014 dietary guidelines of Brazil  What is your takeaway? who will you teach to cook? Will you take cooking lessons?  Will you plan more family sit-down meals?

Here is the information on Preschoolers on Medicaid being prescribed psychotropic drugs – very disturbing and sad! 

And here are all the speakers of Season 3 of The Anxiety Summit.

Here are some of the words from Top of the World

A new beginning, a brand new day
All of my fears are gone away
I feel so calm, so free, so whole
Right now, I’m feeling on top of the world
You’ll find the link to download the song on the replay page. Enjoy and share!
 

A few final words from me –

  • Please don’t tolerate how you feel
  • Don’t ever give up hope and keep looking for answers until you have zero anxiety – there may be one root cause, there may be many but you can end your anxiety!
  • Finally ….“You deserve to feel your absolute best, and can and should feel on top of the world – always!”
If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here: www.theAnxietySummit.com

 

Missed this interview or can’t listen live? Or want this and the other great interviews for your learning library? Purchase the MP3s or MP3s + transcripts and listen when it suits you.

You can find your purchasing options here: Anxiety Summit Season 1, Anxiety Summit Season 2, and Anxiety Summit Season 3.

The Anxiety Summit Season 3: All the speakers and topics

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The Anxiety Summit: May 6 – 20, 2015
Nutritional Solutions for Anxiety
Hosted by Trudy Scott,
Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.

Here are all the speakers, their topics and blog posts with additional information, links to studies and more.  Each speaker title below links to the respective speaker blog.

Trudy Scott CN, “New 2015 Food/Nutrient Research on Anxiety and Speaker Highlights”

Dr. Daniel Amen MD, “The Brain Warriors Way to Attacking Anxiety, Depression and Aging”

Julia Rucklidge PhD, “What if… Nutrition could Treat Anxiety and Depression?”

Rebecca Katz MS, “Your Brain on Food: The Science and Alchemy of Yum for Alleviating Anxiety!”

Summer Bock, “Sauerkraut for Gut Healing and Reducing Anxiety”

Dr. Peter Osborne DC, “Grainflammation – How Grain Consumption Contributes to Anxiety and other Mood Disorders”

Lierre Keith, “Anxiety, Depression, and the Vegetarian Diet”

Kaayla T. Daniel PhD, “Real Food for Anxiety: Butter, Broth and Beyond”

Dr. Allison Siebecker ND, “Small Intestinal Bacterial Overgrowth and Anxiety”

Ann Louise Gittleman PhD, CNS, “The Parasite/Anxiety Connection”

Dr. Eva Selhub MD, “How to Heal Anxiety with Nature and the Body, not just with the Mind”

Dr. Jill Carnahan MD, “Is Toxic Mold the Hidden Cause of Your Anxiety?”

Joe Tatta DPT, “Nutritional Influences on Anxiety and Musculoskeletal Pain”

Magdalena Wszelaki, “Foods to balance your hormones and ease anxiety – part 1 and part 2”

Dr. Benjamin Lynch ND, “How Methylfolate can make you Feel Worse and even Cause Anxiety, and What to do about it”

Mira Calton CN and Jayson Calton PhD, “Micronutrients for Eliminating Anxiety”

Yasmina Ykelenstam, “Histamine-containing Foods: their Role in Anxiety, Depression and Schizophrenia”

Dr. Peter Bongiorno ND, “Serotonin and Anxiety, Happiness, Digestion and our Hormones”

Karla A Maree CNC, “Pyroluria, Amino Acids and Anxiety: Real Cases, Real Solutions”

Trudy Scott CN, “Pyroluria, Amino Acids and Anxiety: Troubleshooting when you are not getting results”

Dr. Kim D’Eramo DO, “How to use MindBody Medicine to Reverse Anxiety in 3 Minutes or Less”

Lebby Salinas, The Fooducator®,  “How Gluten Elimination Healed Me and Eliminated my Anxiety”

Dan Stradford, “My Anxiety Story and the Message of Hope We Offer“

Trudy Scott CN, “Closing call: 60+ Nutritional & Biochemical Causes of Anxiety and Recommended Supplements”

Thank you for joining us on The Anxiety Summit Season 3! I hope you’ll join us again in fall for the season 4 of The Anxiety Summit!

Want these incredible interviews for your learning library? or did you miss the summit?

Purchase the season 3 MP3s or MP3s + transcripts and listen when it suits you.

You can find your other purchasing options here:  Anxiety Summit Season 2, and Anxiety Summit Season 3.

Remember don’t tolerate how you feel. You deserve to feel your absolute best, and you can and should feel on top of the world always. You can completely eliminate your anxiety symptoms. Don’t give up hope, and just keep looking for answers until you have zero anxiety ~ Trudy

 

The Anxiety Summit Season 3 speakers and topics

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20+ of the World’s Experts and Opinion Leaders Share Powerful Nutritional Solutions for Your Anxiety, So You Can Feel Calm, Joyful and On Top Of The World Again!
Join Food Mood Expert and Certified Nutritionist Trudy Scott as She Interviews Researchers, Doctors, Psychiatrists, Nutritionists, Consumer Advocates, Psychologists.
Discover the Very Powerful Connection Between Food and Mood!
Hear the Science and Learn Practical Tools You Can Start to Use NOW!
Be Empowered, Take Charge and Feel Hopeful!
Practitioners… Get Solutions to Help Your Clients and Patients.

There will be a speaker blog for each speaker with links to studies, snippets from the interview, related articles and blogs, videos if they are available and a speaker gift. This will be a place for you to comment and ask your questions during the summit.

Here is the complete speaker line-up and some snippets from a few speakers.

Wednesday, May 6th
Trudy Scott CN, “New 2015 Food/Nutrient Research on Anxiety and Speaker Highlights”
Dr. Daniel Amen MD, “The Brain Warriors Way to Attacking Anxiety, Depression and Aging”

Here are a few snippets from my wonderful interview with Dr. Daniel Amen, THE brain doctor!

  • women’s brains are more active and we make less serotonin
  • testosterone boosts GABA and sugar consumption can drop your testosterone by 20%
  • benzodiazapines reduce blood flow to the brain (and we know that they can cause pseudo-dementia
  • Amen proposed that the BCP (birth control pill) is likely the reason that 23% of women 28-60 are taking anti-depressants
  • eat real food, plenty of organic produce, healthy fats and grass-fed red meat

Thursday, May 7th
Julia Rucklidge PhD, “What if… Nutrition could Treat Anxiety and Depression?”
Rebecca Katz MS, “Your Brain on Food: The Science and Alchemy of Yum for Alleviating Anxiety!”

Here are a few snippets from my interview with Rebecca Katz, the queen of yum!

  • Pumpkin seeds are “nature’s smallest antidepressant next to a snowflake”
  • Pumpkin seeds are a source of iron which has been shown to boost cognitive performance, especially in women of childbearing years. Iron is also a co-factor for making our neurotransmitters
  • Parlsey and mint are so accessible and eating them “is like eating oxygen” (I recently shared the delicious pomegranate olive mint salsa recipe from Rebecca’s new Healthy Mind Cookbook

Friday, May 8th
Summer Bock, “Sauerkraut for Gut Healing and Reducing Anxiety”
Dr. Peter Osborne DC, “Grainflammation – How Grain Consumption Contributes to Anxiety and other Mood Disorders”

Saturday, May 9th
Lierre Keith, “Anxiety, Depression, and the Vegetarian Diet”
Kaayla T. Daniel PhD, “Real Food for Anxiety: Butter, Broth and Beyond”

Sunday, May 10th
Dr. Allison Siebecker ND, “Small Intestinal Bacterial Overgrowth and Anxiety”
Ann Louise Gittleman PhD, CNS, “The Parasite/Anxiety Connection”

Here are a few snippets from my interview with the legendary Ann Louise Gittleman PhD, CNS, grande dame of nutrition!

Monday, May 11th
Dr. Eva Selhub MD, “How to Heal Anxiety with Nature and the Body, not just with the Mind”
Dr. Jill Carnahan MD, “Is Toxic Mold the Hidden Cause of Your Anxiety?”

Tuesday, May 12th
Joe Tatta DPT, “Nutritional Influences on Anxiety and Musculoskeletal Pain”
Magdalena Wszelaki, “Foods to balance your hormones and ease anxiety – part 1”

Wednesday, May 13th
Dr. Benjamin Lynch ND, “How Methylfolate can make you Feel Worse and even Cause Anxiety, and What to do about it”
Magdalena Wszelaki, “Foods to balance your hormones and ease anxiety – part 2”

Thursday, May 14th
Mira Calton CN and Jayson Calton PhD, “Micronutrients for Eliminating Anxiety”
Yasmina Ykelenstam, “Histamine-containing Foods: their Role in Anxiety, Depression and Schizophrenia – part 1”

Friday, May 15th
Dr. Peter Bongiorno ND, “Serotonin and Anxiety, Happiness, Digestion and our Hormones”
Yasmina Ykelenstam, “Histamine-containing Foods: their Role in Anxiety, Depression and Schizophrenia – part 1”

Saturday, May 16th
Karla A Maree CNC, “Pyroluria, Amino Acids and Anxiety: Real Cases, Real Solutions”
Trudy Scott CN, “Pyroluria, Amino Acids and Anxiety: Troubleshooting when you are not getting results”

Sunday, May 17th
Dr. Kim D’Eramo DO, “How to use MindBody Medicine to Reverse Anxiety in 3 Minutes or Less”
Lebby Salinas, The Fooducator®, “How Gluten Elimination Healed Me and Eliminated my Anxiety”

Monday, May 18th – you’ll vote for your favorites to be replayed

Tuesday, May 19th
Dan Stratford, “My Anxiety-Zinc Story and the Message of Hope We Offer”
Trudy Scott CN, “Closing call: 30+ Nutritional & Biochemical Causes/Solutions and Recommended Supplements”

Wednesday, May 20th  you’ll vote for your favorites to be replayed

I have not yet interviewed Dr. Ben Lynch ND, on “How too much methyfolate may actually make you more anxious”. [4/24/15 interview has now been done]

Nor have I interviewed Dr. Peter Bongiorno ND, on “Serotonin and Anxiety, Happiness, Digestion and our Hormones” [4/24/15 interview has now been done]

Let me know if you have questions you’d like me to ask these doctors.

I hope you can join us! And do let us know which speakers and topics are of particular interest in the comment section below.

The Anxiety Summit site has officially launched! Yay! You can now see all the incredible speakers and topics at www.theanxietysummit.com

I am just so excited to kick this off Wednesday May 6 at 9am PST. It will run thru May 20 with 2 speakers per day available for viewing at no charge.

You will, of course, have the option to upgrade and purchase digital audios or digital audios/transcripts. And now for the first time we’re offering physical CDs with audios/transcripts.

This will be over 25 hours of top-notch anxiety nutritional solutions from people I have hand-picked! Plus 3 talks I will be doing on new research, amino acid and pyroluria troubleshooting, 60+ nutritional causes of anxiety and the supplements I recommend.

If you signed up for either season 1 or season 2, or pre-registered for season 3 there is no need to sign up again – you will get the season 3 daily emails announcing speakers, gifts, fun drawings and special offers.  If you’re not sure if you are signed up, you can sign up again no problem. If you use the same email address you won’t get duplicate emails.

Register here www.theanxietysummit.com 

 

Healthy Mind Cookbook and pomegranate olive mint salsa recipe

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healthy-mind-cookbookI’m excited to have had the opportunity of interviewing Rebecca Katz for season 3 of The Anxiety Summit. She has a new book The Healthy Mind Cookbook and I can’t wait to share our great interview.

Until then I’m sharing why I love this book and a wonderful recipe from her book, the pomegranate olive mint salsa.

Let me share why I love this recipe book:

  • It’s all about food for the brain and how to have a healthy mind and great mood!
  • I really appreciate the Culinary Pharmacy where the science behind the ingredients is shared. If you’ve been following me for awhile you know I love the science!
  • Rebecca’s focus is on yum! The recipes are delicious and the flavors just pop! I would have to say that one of my favorite sections is the Dollops chapter. Rebecca says “these dollops are snazzy surprises, acting as delicious high notes” and “many of the dollops contain healthy fats, which work to make brain-boosting vitamins and minerals more bioavailable” (the recipe below is from the Dollops chapter)
  • The food photos are positively mouth-watering (my only complaint is that there is not a photograph that goes with each recipe)
  • She has a section on Reducing Recipe Reading Anxiety, where she shares how to use these recipes as a blueprint and how not to get overwhelmed when there are ingredients you don’t recognize, can’t find or don’t really like. I’ll share below how I modified this salsa recipe to my liking and how it still turned out great.

Pomegranate Olive Mint Salsa

1 cup finely chopped flat-leaf parsley
¼ cup finely chopped mint
½ cup Kalamata or green olives, chopped
½ cup finely chopped fennel
¼ cup pomegranate seeds
¼ cup chopped walnuts, toasted
2 scallions, minced
1 tablespoon extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice
½ teaspoon freshly ground black pepper
A pinch of sea salt

Put all the ingredients in a bowl and stir gently to combine. For optimal flavor, cover and let sit at room temperature for 15 minutes before serving. For taste, you may want to add another squeeze of lemon or a pinch of salt.

Makes: 2 ½ cups.
Prep time: 15 minutes.
Storage: store in an airtight container in the fridge for up to 4 days.

healthy-mind-recipe1
The picture from the Healthy Mind Cook book

My comments and modifications to the recipe:

  • When I read the ingredients I was surprised about the quantity of parley and mint but used this amount anyway and the end result is incredibly yum!  
  • We didn’t have all the ingredients so we left out the pomegranates and used raisins instead, we replaced walnuts with almonds and I’m not crazy about raw scallions so just left them out – and it was still amazing! This all ties back to the section on Reducing Recipe Reading Anxiety.
healthy-mind-recipe2
The first time we made it – served on salmon

 

  • We LOVE this recipe – it has become a standard in just a few short weeks. We have had it with both salmon and with lamb chops (it’s the best mint “sauce” for lamb)
  • The salmon above was also one of the recipes in the book: Roasted Ginger Salmon, and was delightful. In this one we left out the cayenne pepper and doubled up on the ginger – I love ginger!  I’ll share this recipe in a future blog post.
  • And now we need to make it with the pomegranates!

So get shopping and chopping and enjoy a delicious salsa for your brain and taste buds!  Let us know how yours turns out and what you serve it with.