eggs, broths, sprouts, almond flour, questions and what to ...€¦ · a very, very big welcome to...

Trudy Scott – Eggs, broths, sprouts, almond flour, questions and what to do next www.theAnxietySummit.com November 3-16, 2014

© 2014 Trudy Scott All Rights Reserved of 22

Eggs, broths, sprouts, almond flour, questions and what to do next

• Are eggs a superfood? and choline for a better mood and less anxiety • More superfoods: broths, sprouts and curcumin • Reconsidering almond flour for baking • Questions answered (a select few from the blog and facebook page) • What you can get out of the summit, resources and where to go next

A very, very big welcome to the final call of The Anxiety Summit season 2, Nutritional Approaches for eliminating anxiety. What a fabulous two weeks this has been. I know you recognize my voice by now. I'm your happy and calm host, Trudy Scott. I'm a Food Mood expert, certified nutritionist, and also author of The Antianxiety Food Solution. And I'm happy because it's the 13th day of the summit as I record this, and as of now we have almost 15,000 people signed up for the summit. It's so powerful and it's just heartwarming to see the response to these amazing speakers and these fabulous topics. And even though we've got so many people signed up, I'm cool and I'm calm and I'm collected, because anxiety is no longer a part of my life anymore. And I want it to be no part in your life as well. You can feel calm, you can feel happy, and you do not have to have anxiety, and I hope you have got that out of the summit this time. I also want to say a very big thank you for joining us and for all of the amazing feedback, the great questions, all the comments. It's just been fantastic. I love hearing from you and I love all the amazing questions. And in case you don’t know, there is a blog for each speaker and topic. And what I've done now is gathered all the speaker topic blogs into one blog, called The Anxiety Summit Season 2 Speakers and Topics, and I'll share that link that goes with this interview. And



this way you'll be able to find all the speakers and all the topics easily and all their blog posts. These have snippets from the interviews and have got links to research that we talked about, and links to speaker books and gifts. You can use the blogs to comment. I know a lot of you are already doing that. You can share your experiences and ask questions. And it's just a wonderful way for me to communicate with you and for you to ask questions and share your experiences. And I really, really appreciate everything that you guys are doing on the blog and on the Facebook section on the replay page and also my Facebook page, Trudy Scott Antianxiety Food Solution. I read everything, but as you can imagine, with so many people signed up for the summit, I'm a little bit behind with responding to some of the comments on the blog, but you will get an answer from me or you will get an answer from the speaker. And I'm getting a lot of the speakers, who are doing a great job of coming and actually responding to some of your questions. So thank you, keep it up, and I appreciate the interaction and the fact that you guys are listening and you've got great questions. Just keep in mind that responses will be general, because we can't give specific nutritional advice, because we don't know what your health concerns are and what else might be going on for you. But as you can see from the responses, you are getting some really good information by commenting on the blogs. And I just love connecting with everyone on the speaker blogs and on Facebook. It's just really great. It feels like I'm actually talking to you instead of just me doing all the talking and interviewing all the experts. And I just want to commend you for being on the summit and taking charge of your health. And thank you for empowering yourself and thank you for taking this information back to your kids, to your spouses and families, to your friends, and to your patients and clients if you are here on behalf of patients and clients. And I wanted to share some of the feedback that we've had, because it's just been lovely, and when you hear some of these, hopefully it'll give you some hope, as someone actually said, "The summit gives me hope and determination to look closely at my diet and determined to chuck the drugs in a controlled way, of course." She also said, "This is my Christmas gift to myself," and that's great. We need to give ourselves this gift of healing. Someone else said, "I'm thrilled at the prospect of healing my mind and body and having a fresh start in life." That's just wonderful. Someone else said, "The interviews have inspired and informed me to a new level." Yay, that's what we want to do. We want to inspire, we want to inform, and we want to empower. And this is a lovely one: "Your summit made me excited and happy to wake up every morning. It gave me a reason and support by checking my e-mail to listen to all these



interviews, with me knowing that I am not alone in this. Thank you." No, you're not alone in this. There's many people with similar issues, and there are answers. And as you'll see from the guest expert interviews and from some of the comments on the blog, a lot of the experts have experienced some of the things that we're talking about themselves, which is why they're doing what they're doing. I had my own anxiety. I had panic attacks. This is why I am so passionate about sharing this. So you're not alone, and I'm just glad that you're excited and you're motivated to learn and to be here, and to take this information and implement it. And then this is a great comment from someone: "As a physician, it's a shame we're not taught all of this beautiful knowledge in medical school. It's never too late, so thanks a million." So no, it's not too late, and it's wonderful that we are reaching physicians who are open minded enough to incorporate some of this amazing food and nutrition information in today's practices. So thank you for saying that as well. So the purpose of this wrap-up call is to address some areas that didn't make it into the interview, and the title is Eggs, Broths, Sprouts, Almond Flour, Questions and What to Do Next. And I created that title not knowing what would come up during the summit and what other research might show up from when we started the summit till we ended it. So we're going to go through those topics, but we're also going to talk about a few other things that have come up, because I like to be fluid and I like to address things that have come up, and I like to share exciting information that's come up. I've certainly got some of that to share. So when we get to the actual topic of the title, I'm going to share about eggs being a super-food and some amazing research on choline for better mood and for less anxiety. We'll talk about sprouts and curcumin as well. And I also want to give pemmican and carob a mention as well. And I'm going to make a brief mention of broth, but we covered this pretty nicely in Dr. Lauren Noel's Primal Nutrition interview, so I'm not going to go into broths in too much detail today. I also want to talk a little bit about why you may want to reconsider almond flour for baking. And then I'm going to go through some common questions and some guidelines, and then we'll end with some great quotes. As I said, before we started with this planned agenda, I have got some current news that I want to share on the food mood front. As I said, these new things come up and there's some news items that have come up since we started two weeks ago. This just shows how quickly things are happening in this arena. So much new research on a daily basis, and exciting things, and some pretty funky things as well. So I'm going to start with some funky things, the two pieces of bad news. Well, they're not really bad, but just a little bit horrifying and a little bit scary. And then I'm going to



share three pieces of really cool and good news. In fact, it's really uplifting and encouraging news. So let's with the crazy, or the bad, news, or the funky news. This is from an article that ran on November 7th in The New York Times and the title was "USDA Approves Modified Potato." And I'm going to read some lines from the article. "A potato genetically engineered to reduce the amount of a potentially harmful ingredient in french fries and potato chips has been approved for commercial planting, the Department of Agriculture announced on Friday. "The potato's DNA has been altered so that less of a chemical called acrylamide, which is suspected of causing cancer in people, is produced when the potato is fried. The new potato also resists bruising, a characteristic long sought by potato growers and processers for financial reasons." And this is just crazy. I'll share the link to the article so you can read the whole thing, but we are trying to stop genetic engineering. We had Jeffrey Smith do a great talk on the summit on genetic engineering and now we have the USDA approving something else. And unfortunately while the summit was happening, Colorado voters rejected an initiative to label genetic engineered foods and the votes in Oregon failed by a slim margin. The good news is that in Maui and Molokai, Hawaii voters narrowly approved an initiative prohibiting the use of all GE seeds until another public health assessment is completed. So one front we're trying to stop it, and then on the other front we're getting new genetically modified foods being created and it's not a very good thing, but I would just say let's just skip the french fries and the junk food and then we're not going to need these kind of potatoes. And then I wanted to share this other piece of crazy news. This was a Huffington Post blog that announced that Doritos-flavored Mountain Dew is real. Can you believe it? "PepsiCo is concocting a version of its Mountain Dew soda flavored to taste like cheesy Dorito chips, the company stated Friday. The soda and snack giant tested the new flavor, dubbed ‘Dewitos’ on college students." I'm just flummoxed. I can't believe it. And unfortunately it's going to be consumed by college students who really don't need to be consuming stuff like this. So just thought I'd share that one, and I'll share the link to the article so you can read it as well. So other than that funky news, there is some pretty good news. So let me just share some really good things that I've seen in the news lately. This is a quote from a blog post on a website called wellandgood.com and it was published November 1st, so it was after the summit started. And this is just so encouraging to read something like this. "This winter, if you see a vibrant woman full of energy, with glowing skin, strolling through the East Village sipping a steaming, hot



beverage, it may not be coffee. It could be grass-fed beef broth, made with bones and infused with ginger." How cool is that? "On Monday, renowned chef and Hearth owner Marco Canora introduced Brodo, New York City's first take-out window devoted to sippable broths – and he's betting on the fact that people will be intrigued by both the health benefits and the taste." He said, "I want to create a new hot beverage – a whole new category." I just say yay. Healthy fast food at last. So I'll share a link to that article on the blog post as well so you can read up on that. And if you’re in New York City visiting or if you live there, I'd love you to check it out and let us know what you think and report back on the blog. We would love to hear what it's like and maybe we can get a chain of these beautiful broths fast food places in other cities. It sounds absolutely wonderful. I actually spoke on Dr. Josh Axe’s Natural Cures summit area this year and he's got a great broth recipe that I'll share on the blog so you can make your own if you don't have access to something like that. And then the second piece of encouraging news is a wonderful urban farming article that was published in the L.A. Times on November 12th. And this is what this article says: "At the Jonathan Club downtown, not everyone took it well when an infrequently used paddle tennis court on a fifth-floor roof was sacrificed to gem lettuce, swiss chard and microgreens. "Executive chef Jason McClain, of course, was thrilled. His father, a retired landscape architect, flew in from Alabama to build the garden, installing neat rows of galvanized horse troughs in which vegetables and herbs now grow. The dinner menu lists 'our home-grown items': broccolini, baby carrots, blueberries, figs, snap peas and heirloom tomatoes." So here we've got big-city living and we've got an urban garden on the fifth floor of a club in downtown L.A., which I think is so cool. We are seeing urban gardens popping up in various different cities. The picture of this one is pretty cool and I'll share that article as well so you can take a look at it. And then the third piece of good news is a new TEDx talk that's doing the rounds in the online world and on social media. I came across it, actually, from the ISNPR Facebook page, which is the organization that Dr. Felice Jacka is one of the founders of - International Society for Nutritional Research. And this is a TEDx talk by Julia Rucklidge. She's a Ph.D. researcher from New Zealand. The topic of her talk is this: The Surprisingly Dramatic Role of Nutrition in Mental Health. And she did this talk at TEDx Christchurch. And this is how she opens the talk: "What I'm going to share today may sound as radical as hand-washing sounded to a mid-19th century doctor and yet is equally scientific. It is the simple idea that optimizing nutrition is a safe and viable way to avoid, treat or lessen mental illness. Nutrition



matters. Poor nutrition is a significant and modifiable risk factor for the development of mental illness." This is - I think - about a 20-minute talk. It's really fantastic. If you read my newsletter on Friday, I sent the video out. I will make sure I include it on this blog as well. So if you didn't get my newsletter, you can watch it here. I'm going to share just a few other gems from the talk, because it was really, really fantastic. She says, "A well-nourished body and brain is better able to withstand ongoing stress." And I'm going to talk a little bit more about this at the end when I answer some questions that came in about PTSD. If you are exposed to something that could potentially cause PTSD, if you've got a well-nourished body and brain, you're less prone to be affected by the trauma. So having this well-nourished body and brain is just so important for us to be able to handle things that may cause trauma in our lives, or just day-to-day stresses, as we heard from Dr. Alan Christianson in the Adrenal talk. Something else she said is, "When people get well," by nourishing their brain and their body, "they get well in all areas." There's the “improved sleep, there's the mood stabilization, reduction in anxiety and less need for cigarettes, cannabis, and alcohol.” And this is because when our brain chemistry is balanced, we have less of a need to self-medicate with alcohol or with sugar or cigarettes to help us to feel normal or to feel good. And then what she also said is, "My research and other research from around the world show 60 to 70 percent of people respond to micronutrients – this just shows how powerful this intervention is." So micronutrients are basically vitamins and minerals over and above food changes. A lot of her research has been done using micronutrients, and she was sharing how important these are, plus how important food changes are. And she's saying, "What we should do is focus on food and lifestyle changes first, including exercise, then incorporate therapy and" – listen to this – she says, "save medications for when these approaches don't work." So medications are the last resort, and I just love it. I think it's fabulous. So hat's off to Julia Rucklidge and to all the other great food mood researchers out there. As you've gathered from this summit, and if you've been in my community for a while and read my blog posts and read my newsletter, I'm all about sharing the research. There is so much amazing research out there and we just appreciate the researchers so much, because it just adds credibility to this food mood field and incorporating food into treatment of care and to making sure that it's a part of treatment. So part of the standard of care and making sure that it's part of treatment. And so we appreciate you. We appreciate you, Julia, and we appreciate all the researchers out there. Okay, so let's get to the topics that I said I'd talk about. Firstly, let's talk about eggs. And I'd really like to propose that eggs are actually a super-food. Really, we hear about these super-foods. And I think eggs are a super-food and I want to share some of the research



on choline, which is found in eggs, and show how it improves mood and it actually helps reduce anxiety as well. So let's just talk about eggs in general. There's this very interesting animal study that was published in August this year, August 2014, and the title of the study is Orally Administered Whole Egg Demonstrates Antidepressant-like Effects in the Forced Swimming Test on Rats. Wow, that's pretty powerful. And what they found is that they suggested that this whole egg may be an excellent food for preventing and alleviating the conditions of major depression. And yes, this is an animal study, but this is how a lot of these studies start. They start out being animal studies and then they'll move into human studies. And we've seen so much research about the benefits of protein. And as I'm going to share with you in a minute, protein is a huge component of egg, obviously. It's a huge benefit of egg. It's such a beautiful complete protein that it's going to give you all those benefits and all those amazing amino acids. This is another study that was published in May 2014. And this was talking about how skipping breakfast can increase depression, anxiety, and stress levels, and how eggs can be part of a healthy breakfast. So this was called A Cross-Sectional Investigation of Depressive, Anxiety, and Stress Symptoms and Health-behavior Participation in Australian University Students. And what they found is that for males depressive symptoms were associated with skipping breakfast and poor sleep quality. And for females, depressive symptoms were associated with skipping breakfast, inactive vigorous physical activity, and short or long sleep hours. So it's interesting that this sleep was different for both men and women. But the thing was that depressive symptoms were associated with skipping breakfast and when you included eggs at breakfast, there was an improvement. Now, these are studies that are looking at depression. We know that there's often an overlap between anxiety and depression, so we can extrapolate for some of these studies and assume that they may apply to anxiety as well. So I said egg are so nutritious. And I want to just say this: Eggs are one of the most nutritious foods on earth. And let me give you some reasons why. For a start, they contain B vitamins, like folate, vitamin B5, vitamin B12, selenium, vitamin D, vitamin E, vitamin K, vitamin B6. Are you hearing some nutrients here that are beneficial for mood? Certainly vitamin B5/pantothenic acid is very beneficial for the adrenals. Vitamin B12 is a common deficiency when it comes to mood problems. We see a lot of research on vitamin D and mental health, and I'm going to share some of that in a second. Vitamin B6, calcium, and zinc, all nutrients that are important for mental health. And of course if they're pastured eggs, meaning they run around in the pastures eating bugs, they are going to have more vitamin A and more vitamin E.



As as I mentioned, eggs are a good source of protein. So one egg contains about six grams of protein and they contain all the essential amino acids in the right ratios. So our bodies are well equipped to make full use of the protein in them. They're also a good source of lutein and zeaxanthin, which is so important for eye health. And I mentioned vitamin A, also important for eye health. These nutrients help with cataracts and prevention of macular degeneration. We know that eggs contain cholesterol and we don't want to be worried about this, because we now know that cholesterol in the diet doesn't necessarily raise cholesterol in the blood. And what happens is the liver actually produces cholesterol, and when we eat more foods with cholesterol, the liver just produces less cholesterol. And there is about 30 percent of the population where eggs mildly raise total cholesterol. But remember, we're more worried about low cholesterol anyway. And for most people, eggs don't affect cholesterol. And I'll share some research that shows that. We even see some studies that show eggs lower triglycerides and they raise HDL. And they're also very satiating. So you're eating egg and you'll feel fuller, which is great, because this is going to help with blood sugar control. Of course the protein definitely helps with the blood sugar control as well. Now the other thing about eggs is that they are an excellent source of choline. One egg contains more than 100 mg of choline. This is a water soluble essential nutrient and it's usually grouped within the B-complex vitamins. Choline is part of every cell in our bodies. It promotes brain health and nervous system function. It's important in fetal development of the brain and the spinal cord. And it's also needed for methylation. And we heard about methylation from Dr. Ben Lynch. And it's important for homocysteine metabolism. There was a 2007 paper that found that only ten percent of adults in the U.S.A are getting enough choline in their diets. Ninety percent of adults in the U.S. are not getting enough choline in their diets. And there are a lot of people that are not eating eggs. So let me just share some of the research on choline and how it can actually be related to anxiety levels – directly related to anxiety levels. So this is a paper that was published in the American Journal of Clinical Nutrition. It was actually published in 2009. It's a large-population base study and this is what it says: “We studied a sample of 5,918, and this included both sexes and two age groups of 46 to 49 and 70 to 74-year-olds who had valid information on plasma choline concentrations and symptoms of anxiety and depression, measured by the Hospital Anxiety and Depression Scale. The lowest choline quintile was significantly associated with high anxiety levels.” They didn't actually find any association between plasma choline and depression symptoms. But they did find that those with the lowest levels of plasma choline had the highest anxiety levels.



And then there's another paper that was actually just published October 2014, and this was published in Behavioral Brain Research and they suggest that high choline intake during early development can prevent or dramatically reduce deficits in social behavior and anxiety in an autistic mouse model – very, very powerful. So I bet the next question that you're asking is how many eggs can I safely eat? We are seeing more and more research showing that eggs are not the bad guys anymore and that they are safe to eat and they actually should be part of a healthy diet. And there was an article on WebMD published just last month and it was entitled Egg-rich Diet Are Not Harmful in Type 2 Diabetes. And although this is about Type 2 diabetes, I think we can extrapolate pretty much across the board. They were discussing the results of a new study that was presented at the European Association for the Study of Diabetes in September and it was presented by Nicholas Fuller. He's a Ph.D. from the Boden Institute Clinic Trials Unit at the University of Sydney in Australia. I must say, a lot of research on good food studies is coming out of Australia, so hats off to all the Australian researchers. What they found is this: they suggest that eating two eggs per day six days a week can be a safe part of a healthy diet for people with Type 2 diabetes. That's 12 eggs a week. I just say yeah to that. I love eggs. It's one of my favorite foods. They also said “eggs don't have a bad effect on cholesterol levels in people with Type 2 diabetes.” And “those in the high egg group showed a trend toward HDL improvement.” They also found that “eating this egg-rich diet for three months was linked to better appetite control and they also provide a greater sense of feeling full.” And listen to this: “The high egg group also reported more enjoyment of foods, less boredom, and more satisfaction with the diet.” I just love that finding. I think that's great, because we want to really enjoy our food. I blogged about this last month and I'll share this blog with some of the links to the study and some other comments on the blog for this particular call. And there have been some articles talking about concerns about this compound called TMAO and an increased risk of heart disease. If you have read about that and you're concerned about it, do read the comments in the blog that I'm going to share with you about eggs being okay, because there was a very recent study in September of this year that says “additional study is needed to both confirm the association between TMAO and atherosclerosis and identify factors, microbiota and genetic, that influence the generation of TMAO before policy and medical recommendations are made that suggest reduced dietary choline intake.” So basically they're saying we don't know enough to say that we should be reducing dietary choline – in other words, reducing egg intake. It seems that genetic factors, and your gut microbiome, can definitely have an impact. So the jury's still out and you'll see quite a lot of people have blogged about it. Chris Kresser is one particular practitioner who's blogged quite a bit about the fact that we shouldn't really be concerned about this



and we should be incorporating eggs and choline-rich foods, like red meat, into our diet. It's really beneficial for mood and overall health and is nothing to be concerned about. Going back to the basics, going back to how our grandparents ate, going back to recognizing a real food. It was quite interesting when I was doing the research for the egg article. I corresponded with a researcher and doctor from a university in Florida and they surveyed people to see how many eggs that they typically ate in a week. And there were some people that only had one egg a month. Some people would eat one egg every two weeks. And there were very few people that ate more than three or four eggs a week. And she talked to the colleagues at the hospital and most of the doctors in the hospital were still saying eggs are not healthy. So it's going to be a slow process to get this information out and to get people starting to eat eggs again. But again, as with any food, the quality is really important. So we want to be definitely going with organic, because they're not going to be fed GMO corn or soy. But the ideal is to get eggs from pastured chickens, so chickens that are running around in the field. And you'll see a very big difference. The yolk will be bright orange and they're going to be much more nutrient dense and much more healthy. So if you can get a chicken pen and have your own chickens or get from a local farmer, that's going to be ideal.

So let's just talk about some more super foods, because there are some other great foods that I want to talk about today, because I just think they are just great things to start thinking about incorporating into your diet. And they're pretty simple things. So the first thing I'm going to talk about is sprouts. You heard from Tom Malterre. He calls himself the broccoli whisperer, which I think is lovely. And he talked about this compound called sulforaphane. This is an organosulfur compound that's been shown to have anti-cancer and anti-microbial properties. We get it from eating cruciferous vegetables, such as broccoli, brussels spouts, cauliflower, cabbage. And broccoli sprouts are a particularly good source. Now keep in mind, sulforaphane doesn't exist independantly in plants. It's actually created when we eat these plants. So there's a specific enzymatic process that creates these compounds when we chew the foods and they are broken down. So this is why chewing our food is so important. We heard this from Dr. Noel and her Primal Nutrition interview. We want to really chew our food. And this is really important when it comes to getting this beautiful compound called sulforaphane. No chewing means no sulforaphane. And if you're not sure how to spell that, I'm going to spell that for you. It will be on the blog as well, of course, but it's S-U-L-F-O-R-A-P-H-A-N-E. Sulphoraphane. It's a lovely word, like psychoneuroimmunology. It's just a really cool sounding word. Another one of my favorite words. There is a study that was published in October of this year, which is specifically looking at sulforaphane treatment of autism spectrum disorder. And I bring this up, just because



we heard from Julie Matthews talking about people on the spectrum being canaries on the coal mine and if we can help them, we can help other people. And also, a lot of people with autism spectrum disorders also have anxiety. So we could expect to see some improvements in that area as well. But this was a placebo controlled, double-blind randomized trial looking at young men age 13 to 27. They had moderate to severe autism spectrum disorder and they received this phytochemical sulforaphane, which was derived from broccoli sprout extracts. And then there was a group that just received a placebo. After 18 weeks they saw an improvement in social interaction, an improvement in abnormal behavior, and an improvement in verbal communication. When they stopped the sulforaphane, the symptoms went back to their pre-treatment scores. So when they were on it, they saw improvements. When they stopped, they went back to how they were before. And what the study says is that this dietary sulforaphane, it's recognized to be low toxicity and it “was selected for its capacity to reverse abnormalities that have been associated with ASD, including oxidative stress, depressed glutathione synthesis, reduced mitochondrial function, oxidative phosphorylation, increased lipid peroxidation, and neuroinflammation”. Now, some of these things are factors when it comes to mood disorders. So you could see how this could help with mood disorders. You've certainly heard about neuroinflammation, oxidative stress. We heard about glutathione and mitochondrial function in the mercury talk– so all of these are really important factors in how the sulforaphane compound made a difference. So I encourage you to grow your sprouts at home. It's super easy to do. You can start out with just a glass jar and you soak your seeds overnight, and then you sprout them. You tip the jar on its side. You pour the water out from the soaked seeds and you let it sit somewhere, and you will start to grow your sprouts, and then you can eat them. If you find that it really works and you really like it, then you can get some pretty fancy sprouting equipment. And this to me is local, home-grown, in-season, and it doesn't get better than this. And I've actually taught quite a few workshops in how to grow your own sprouts. And it's super easy. You just want to make sure that you get good quality organic seeds, of course, so you are getting good quality sprouts. Again, quality is really important with everything. Then the next one that I want to talk about is curcumin, and this is a natural anti-inflammatory. And it's the principle curcuminoid derived from the spice turmeric. And it influences a lot of mechanisms associated with major depression, mainly the immune inflammatory pathways, the HPA access – in other words, the hypothalamus pituitary adrenal access.



And in a randomized double-blind placebo controlled study, 56 individuals with major depressive order were treated with 500 mg of curcumin twice a day for eight weeks. What they found is that from weeks 4 to 8, curcumin was significantly more effective than a placebo in improving several mood-related symptoms. This is just one of a number of studies showing mood benefits of curcumin. And there's studies showing benefits for both anxiety and depression. We heard from Dr. Brogan in her talk on psychoneuroimmunology. She talked extensively about inflammation and she shared how curcumin is one of her favorite nutrients. We were hoping to get into a little bit more detail on curcumin, but we had so much other good stuff to talk on that we didn't get to curcumin. But she did mention that it's one of her favorite nutrients. And of course I would recommend cooking with turmeric as well. You can add the spice turmeric into a stir-fry. You could add it into a ground beef recipe. You could add it into curry. You could add it into soups and it'll give it that beautiful color and you're getting those benefits as well. For therapeutic levels though, you may need the supplement. I would think about curcumin as a supplement, certainly if someone had high levels of c-reactive protein. That's a marker of inflammation. We heard about that in Dr. Brogan's talk too. And we also heard about it in Dr. Noel's talk. When you got high c-reactive protein, it can show that you have inflammation, often very correlated with depression and anxiety. Curcumin is lovely for lowering inflammation. As I said, there is research showing it actually helps with improving anxiety and depression symptoms, as well as lowering that inflammation. Then the next thing I want to talk about is pemmican, and this is one of my favorite foods as well. I call pemmican the energy bars of the 21st century. And they've got this divine melt-in-mouth-like chocolate texture. And the ingredients are – wait for it – beef fat, grass--fed beef jerky, sea salt, and then the company that I buy it from makes it with a hint of cranberry as well. They were used by Native Americans. They were used by the early traders in the U.S.A. And they were used by the Boers in South Africa, which I find pretty interesting. It comes in a bar. It does need to be kept in the freezer, but it does travel pretty well. I take it when I do trips and once I get to my destination, I'll put it in the freezer. But it does travel pretty well, which is why the Native Americans and the early traders and the Boers used pemmican while they were out in the bush. So when I travel, I take boiled eggs, pemmican, and grass-fed beef jerky or bison jerky, and a can of sardines – they are my standard travel food. And I'll share a blog where I talk about all the food that I take when I travel, because it's a pretty big list, as well as the ones that I've mentioned – nuts and seeds may be on there; fruit might be on there. So there's quite a few other things that you might want to take when you are traveling and



you don't want to be exposed to the junk food that you might find in airports or that you may not be able to get when you get to your destination. And then you want to have food when you're traveling so you aren't caught high and dry and you end up with low blood sugar. I get my pemmican and jerky from a company called US Wellness Meats. I'll share a link to their website. They do deliver. They have humane treatment of their animals and all their meat is grass fed – a really, really good source. If you can get it locally at a farmer's market, that's a great. And you can actually make jerky yourself. We call it biltong in South Africa and it's pretty easy to make. And you can make pemmican as well. I've made biltong or jerky. I've not ever actually made pemmican. It's just so convenient just to buy it from US Wellness Meats, so I'll share that information for you as well. And then I wanted to talk about carob. And I want to talk about carob, because of the whole coffee/caffeine chocolate issue. And carob's just a really good alternative to coffee or hot chocolate, because it doesn't contain caffeine. And it's got this chocolate-like flavor, so a lot of people enjoy it for that. And it's something that I recommend to my clients who may be looking for a healthy alternative and who can't tolerate coffee or chocolate, because they are a subset of those who have anxiety and are just more prone to the anxiety-provoking effects of caffeine. And we heard from Dr. Christianson in the Adrenal talk, how caffeine is a stress for the adrenals. I just don't think anyone should be drinking coffee. And he actually talks about how caffeine can raise blood sugar, just like soda can, just like sugar can. So it's really something that we want to get out of our diets and if we can add in carob instead, how fantastic is that? There was actually a 2002 study that found that carob may actually have calming effects. It's also full of antioxidants. It contains this polyphenol called gallic acid, which has been shown to help with metabolic syndrome. That's spelled G-A-L-L-I-C. It's got chemoprotective properties and it also helps with digestion. And it's yummy. It really is really yummy. I've got a lovely recipe that I'll share with you. I call it carob cinnamon delight à la Trudy and it's got your – you pour about a three-quarters of a cup of boiling water, a tablespoon of carob powder, quarter of a teaspoon of cinnamon, and then some full fat coconut milk, or some fresh raw cream if you can tolerate dairy. And that's just yummy – really, really nice – very filling and very yummy. And then of course if you're looking for other coffee alternatives, there's herbal teas, such as licorice, lemon ginger, mint, tulsi. And rooibos is also fabulous. In season 1 we heard about the stress-reducing effects of rooibos from Professor Amanda Swart. So rooibos is a South African herbal tea. Rooibos also stands for red bush, and it's fantastic. And we learned from her that it's good to let the tea bag - if you're using tea bag, or if you're using the leaves - to let them soak for a long time. I used to just flash my tea bag



in the cup, and now I leave mine in there and let it brew for a while, and then you're getting all the benefits of the rooibos tea. And then some other coffee substitutes are Dandyblend, which is a dandelion formula, or Teeccino, which is a pretty nice coffee substitute if you want to get off the coffee-feel. Then the next thing I want to talk about is why you may want to reconsider almond flour for baking. And this becomes an issue if you've switched to a Paleo or caveman diet and you're grain free and you are baking breads or muffins or cookies or treats with nut flours like almond flour. I see it a lot. I see it in a lot of the Paleo recipe books – 20 to 30 pages dedicated to baked goods, and they're all using nut flours. And I've really got some concerns. Firstly, a cup of almond flour contains about 90 almonds. There's no way you would sit down and eat 90 whole almonds. It's just way too many almonds. But the concerns related to anxiety are this: nuts are high in copper, and using large amounts like this in baking can actually raise copper and lower your zinc. And in that way it can contribute to increased anxiety, because what we have is a zinc/copper balance, and when we've got high copper, we’ve got lower zinc. And we often find low zinc when we have anxiety. Certainly if you have pyroluria, the social anxiety condition, you could have lower zinc. And this high consumption of nuts could make things worse. The other issue is that nuts are high in oxalates. All nuts are high in oxalates. And you heard about this in Julie Matthews' talk. Certain people are affected by oxalates. The pain issues are a big one. But anxiety can be an effect as well. And what we're doing is replacing one bad thing with another bad thing, and I think we just need to be a little bit careful about it. And I know Julie Matthews talks about this as well. And I think I'm starting to see more and more people talking about it. But the other aspect of this is that cavemen and cavewomen didn't indulge in loads of baked goodies, and even if they are so-called “healthy treats” made with honey and maple syrup. So I just want to say if you are finding you need that treat or you're “self-medicating” with these so-called healthy treats, these baked goods, then I recommend looking into the possibility that candida may be an issue. And you heard Dr. Mikell Parsons talk about candida and how they can cause out-of-control sugar cravings. Or look into the possibility that it's a brain chemical imbalance. You heard me talk about the targeted individual amino acids and how they can help with those cravings, that feeling of being deprived, eating for comfort, eating for a reward. And remember that the aminos can help with the mood - so they can eliminate the anxiety and the depression and the worry and the ruminating thoughts _ and they're also very, very powerful for stopping those cravings. So keep those things in mind if you're finding that you are needing these treats all the time.



And going back to the Paleo recipe books, there's just way too many dessert recipes. For an occasional baked treat, I would recommend coconut flour instead, and then go for good old delicious fresh fruit. That should satisfy your sweet taste. You could spruce it up by doing baked apples with some cinnamon and nuts, and maybe a little bit of maple syrup. You could do fruit salad with cream, or maybe ice cream, and it would need to be a good quality ice cream. And great fruit recipe is bananas cooked in butter and then sprinkled with coconut flakes. That is just a lovely fruit dessert that hasn’t got any added sugar or any honey or anything added to it. So now I just want to go through some common questions that have come up. And I'm going to tie these back to some general facts that I want to try and convey here. Let's go through the questions and then I'll show you how to all tie it together. So I had a few people asking about PTSD. One woman posted on the blog saying, "I've got a son who's suffering from severe PTSD from serving in the military. Could this information help him?" And yes, it could help. But the big thing to remember is that we're all biochemically unique and anxiety, or if we've got PTSD symptoms, it could be caused by one or more factors. So whether or not you have PTSD or whether you have anxiety or whether you've got social anxiety or whether you've got panic attacks, you need to figure out what are the biochemical factors that may be affecting you and may be causing your symptoms. So I'm going to give you a few factors specific to PTSD, because what I did is I went and looked up some research specifically for PTSD so I could share it, because there's no one answer. Different things can affect different people differently. But one factor that could make PTSD worse could be low EPA, which is an omega 3 fatty acid. And this particular study suggested that lower EPA levels are associated with the severity of clinical symptoms in PTSD. That doesn't mean that that's the case for everyone. It just means that it may be the case for you and you need to look into this and then address that if that's the case for you. Another factor could be low levels of vitamin D, and there was a study talking about worse PTSD symptoms when you’ve got lower levels of vitamin D. It doesn't necessarily mean everyone is going to have a low vitamin D if they've got PTSD, but it may be that it's going to make you more prone to those symptoms. There was another study that showed cortisol and DHEA could be a factor in PTSD. And of course for anyone with anxiety or social anxiety or any kind of anxiety symptoms, it could definitely be the adrenals, and we heard about that from Dr. Alan Christianson. So all of these things could be different depending on each person and what's going on for them at the time. There's many different symptoms that could be a factor, or it could just be one of them, and addressing one could make a difference, or maybe you've got to address all of them.



And then there was actually a new study that came out that I saw published just this week, and this study found a connection between PTSD and lower HDL and high triglycerides. So again, we've got this other factor that may be making PTSD symptoms worse. So I'm sharing these examples for PTSD because I've got the studies. But if you have got anxiety, it could be cortisol; it could be gluten; it could be diet; it could be low blood sugar. It could be all of the above. It could be the unbalanced brain chemicals. It may mean that you need GABA or serotonin support. So you've got to find out what the issue is for you. And then this goes to the point that one problem may result in different symptoms. For example, if someone has an issue with gluten, they may have constipation or diarrhea. Someone else may have anxiety and depression. Someone else may have rheumatoid arthritis – there is a big connection between rheumatoid arthritis and gluten. And we heard about this in Dr. Tom O'Bryan’s talk. So one problem food can cause different symptoms in different people. So it's a matter of figuring out what might be going on for you. There are two other studies that have just come out that illustrate this. There was a study that was just published yesterday saying that “major depressive disorder should be reconceptualized as an infectious disease.” This new article suggests that major depression may result from parasitic, bacterial, or viral infection. Now, we didn't have anyone talk specifically on parasites or bacterial imbalance and viral infections specifically, but we could do a whole hour on this topic. And certainly parasites could be a factor. It doesn't necessarily mean that everyone who has major depression has parasites or some kind of bacterial imbalance. But it could be a factor and it needs to be looked at. And then I mentioned vitamin D earlier. And there's this new study linking inflammation and low vitamin D with suicide attempts. So again, we're seeing inflammation coming up and we're seeing an increase in incidents of suicide attempts. So it's a matter of figuring out what could be going on for you. So again, if you've got low vitamin D, you may be suicidal, or you may be more prone to PTSD, or you may have poor health, or you may have increased risk of cancer or heart disease. And it can affect different people differently. Another question that I had is "Does all of this work for men?" And yes, it absolutely does, except obviously the PMS and the perimenopausal and the menopausal comments, but this works equally well for men. And then what about kids? Yes, again, it does work for kids. Kids often respond really quickly to a lot of the changes. I say with kids the big thing is get them off sugar, get them off gluten, get them off artificial colors, and get



them eating protein at breakfast. That is the biggest thing that you can do, and a lot of kids turn around very quickly. I have had success with the amino acids with kids. You'd want to start on very low amounts and just go up very slowly. You could use full-spectrum lamps with kids to help raise serotonin levels, and getting them outside, getting them some exercise, and just getting them eating real whole food. That can just make such a big difference. So with all of these, you want to make the food changes. You want to address nutritional deficiencies. You want to address hormone imbalances and then brain chemical imbalances. I also had a few questions around social anxiety. And I mentioned it briefly in my amino acids interview, but this was covered in great depth in my pyroluria interview in season 1. So if you've got this inherited social anxiety edition called pyroluria, vitamin B6, evening primrose oil, and zinc can literally turn you into a social butterfly. So if you are wanting to find out more about pyroluria, do check out my session in season 1. So here are a few guidelines as you navigate all of this. Everyone is in a different place. For some people, a lot of it's old hat and you're just learning some new things. For some people, this is totally new. I just want to give you a few guidelines here. I want to say please don't latch onto a supplement that you've heard about on the summit, like, "I've heard about curcumin," or, "I've heard about GABA and this is the solution for me." It may work for you. It may not work for you. It depends on if you need it, if it's going to make a difference. One example is niacinamide. We heard about how successful it's been for Dr. Prousky's patients. And we heard about this in the Getting Off Psychiatric Medications interview. And I think it's a wonderful B vitamin and I personally take 1,000 mg a day, because I've got low histamine. But someone commented on the blog, saying her husband's anxiety got worse when the acupuncturist had him add niacinamide. So it may not be for you. We've also got to think that it may be the reverse affect. Maybe you are taking too much. And remember the reverse effect can cause the opposite effect if you are taking too much. The other thing that you want to think about is quality of supplements. This can make a really big difference. I only recommend professional grade supplements that are gluten free, that are soy free, that don't contain fillers and colors. And the supplements that I carry in my online store also contain good forms of the various vitamins and minerals, like folate, instead of folic acid, and they have good therapeutic amounts of nutrients. So quality, again. We keep coming back to quality. We talked about quality food. You want quality supplements. You really get what you pay for. And I didn't have the opportunity to share the amino acid precautions in my amino acid interview, so I'm just going to share them here. And I promised I would share a blog and



I'll make sure that there's a blog post on this. I'm a little bit behind, but you will have a blog post with this information in it. The guidelines are to contact an eligible practitioner if you react to supplements, foods, or medications with unusual or uncomfortable symptoms, if you've got a serious physical illness, like cancer, liver, or kidney problems, or an ulcer, if you've got schizophrenia, if you're pregnant or nursing, and if you're taking any medications for mood problems, particularly MAO inhibitors or more than one SSRI. So definitely work with a knowledgeable practitioner. And then precautions for specific amino acids: you would want to consultation with a knowledgeable practitioner if you're not sure about this. If you've got an overactive thyroid or Grave's disease, you don't want to be taking tyrosine or DLPA. And remember I said I don't usually use DLPA, but I'm just going to list this there in case you happen to be looking into DLPA. If you have Phenylketonuria, no tyrosine or DLPA; same with melanoma or high blood pressure or migraine headaches, no tyrosine or DLPA. If you've got low blood pressure, you would want to watch the use of GABA or taurine. Usually you can take it. You just want to make sure it doesn't make you feel worse. If you've got asthma, tryptophan or melatonin can be a problem. If you've got severe depression, melatonin can be a problem. If you have bipolar disorder, tyrosine DLPA, or glutamine can potentially trigger a manic attack. And there is a question around glutamine and cancer. There is some research that shows it's beneficial, and some say to avoid it, so just be aware of that one. And then I said this may be old hat to you and you may be just picking up a few gems in the summit. You may be a total newbie. And if you are a total newbie and you're spinning with all of this information and you feel more anxious about what you've heard – someone actually posted that and my heart goes out to you if this is making you feel more anxious, because that's certainly not the intention – where do you start? So here's some tips for you if you're a total newbie and where to start. Firstly, don't be overwhelmed, and that is easier said than done, but this is how you can not be overwhelmed: Make some simple changes. So these are the simple changes: Start by eating real whole food. You heard how Dr. Kelly Brogan has her clients do this. Get the GMOs out of your diet. Get all the processed food out of your diet. Get organic food into your diet. Add in some fermented foods, like sauerkraut, per Julie Matthews and Dr. Ted Dinan. Remove sugar, per J.J. Virgin's talk. Add in protein at breakfast. This is a big one, just like the eggs that we talked about. Add in some eggs at breakfast and eat to control your blood sugar, per Dr. Alan Christianson. And then consider a gluten free trial, per Dr. Tom O'Bryan. So those are the basic simple things that you can do now. Now, it's a good idea to keep a Food Mood log while you're doing all of this. It's going to help you see the connection between what you eat and how you feel. I have all my



clients to do it, whether they're working with me one on one, or if they're working with me in a group program. They keep a Food Mood log. You can a lot from a Food Mood log -it's really very powerful. And this is also going to show you how you feel when you go too long without eating or if you don't have protein at breakfast. It's also going to show you, if maybe you go out to eat somewhere and you possibly get exposed to gluten and then the next day you feel terrible or you feel anxious or you feel depressed. So it's a great way to try to figure out how food may be affecting you. Many people can just make these changes I've mentioned – real food, get off the sugar, get off the gluten, have protein at breakfast. And they can see dramatic improvements in their anxiety and mood and sleep and energy. So you heard us talk about toxins. You heard us talk about mercury. Don't even go there. Just make these basic changes and you may see some dramatic improvements. And this is why I wrote my book, The Antianxiety Food Solution in this way. Do all the simple things first. If you follow the nine steps in my book, or the nine steps in my programs, we focus on the simple things first. Now, that being said, if you are trying to do this and you're having a hard time getting rid of the gluten or you just can't get rid of the sugar because you're addicted or willpower gets the better of you or you feel deprived. You've got strong willpower and you can give it up, it's that you just feel deprived. You just feel like you need something. You need that sweetness – this is where the targeted amino acids come into the picture. And if someone's working with me, we'll typically have them make all those changes I talked about, and we will have them do the amino acids at the start. If you're doing this on your own, make those food changes and then come back and revisit the amino acids. Or you can start right away, but I really want to encourage you to make those food changes, those basic changes first, because you can’t just take supplements and hope everything's going to be okay. Of course if you add in the targeted individual amino acids, like GABA or tryptophan or glutamine or DPA for that comfort eating, then it's going to help with that overwhelm. It's going to help with the ruminations. It's going to help with that obsessive thinking, the anxiety, while you're trying to figure everything else out. You can try without the aminos, but most people find it easier with them. And they just love that they feel calmer from day one. And as I said in that first interview – I don't know if I said it in the first interview, or maybe I said it in my amino acid talk – that people feel hope right away. You feel hopeful because you feel calmer, and then you can make all these other changes.



So I find the amino acids to be very beneficial, but don't necessarily go there first. Of course, you've also got to add in exercise and meditation, getting outside, and music and laughter, and all these other wonderful things that we've talked about. And then you can start thinking about getting the plastics out of your house, getting the chemicals out of your house, getting good quality cleaning products in your house, looking at your makeup and your cosmetics, looking at benzodiazepines and the nutrient depletions from medications, and mercury, and then physical issues that may be causing your anxiety. So think of these as the things that you're going to look at down the road. This is a lot. If you're anxious and you've been dealing with this for a long time – and I've seen this from some of your comments on the blog and on the Facebook page – find someone to work with and guide you, because it's hard to try and figure it out yourself. This could be me. It could be one of the other great speakers I've interviewed, or it could be someone close to where you live. Take the summit information, share it with them, share the research that I've included, and be inspired, have hope that you'll find the answers, and you'll get to be healthy and happy and calm, because you really, really, really can feel like this. I just want to say thanks for all the great feedback on the lovely theme song that Amma Jo wrote. I'm so glad that you love it. If you didn't get a copy yet, it's called Top of the World. Be sure to go and download your own copy and enjoy it so you can feel inspired and you can feel happy and calm. We talked about how beneficial music is and maybe that's just one element that you need to think about incorporating. And if you missed my opening interview, I'm just going to read a few lines from Top of the World before we end off here. "A new beginning, a brand new day. All my fears are gone away. I feel so calm, so free, so whole. Right now I'm feeling on top of the world." We are now coming to a close and I just want to share the ending of Julia Rucklidge's TEDx talk, because I just love it. She shares the story of how limes on ships in the 1600s eliminated death from scurvy. But that it took 264 years for the British government to mandate the use of citrus on ships – 264 years. She closes with this profound question and challenge: “How long will it take us to recognize that suboptimal nutrition is contributing to the epidemic of mental illness? Nutrition matters!” Bravo, Julia. So I am ending with the statement food and nutrients provide a very powerful approach that can dramatically reduce and very often completely eliminate anxiety and can totally prevent it in the first place. You don't have to wait 264 years to start making these changes. I see results in my practice on a daily basis. I saw results personally. You heard from all these amazing speakers on the results that they're seeing with their patients. You really can have zero anxiety – truly, truly, truly.



And you deserve to feel on top of the world. So thank you, once again, for joining us for season 2 of The Anxiety Summit. I do hope you'll stay connected, enjoy my newsletter and my blog posts. Come and hear me talk at live events. And if you come to a live event and you see me there, do come and say hi. I love to meet people who are in my community. I was at the recent IMMH conference – Integrative Medicine for Mental Health Conference – and three people that have been reading my newsletter for a year came up and said hi and it was just wonderful to meet them. I hope you will think about participating in one of my groups programs, or working with me one on one, if either of those feel like they're a good fit for you. Enjoy the summits that I share through my newsletter, because I speak in a lot of other great summits that are also sharing great information. Earlier this year I shared the Hashimoto’s Summit. I was interviewed on the Natural Cures Summit. All great resources for you to learn, expand your knowledge, get healthy, and empower yourself in this journey of healing. And I definitely would love to have you join us in season 3 of The Anxiety Summit, which is scheduled for the spring of 2015. And I wish you much joy and peace and calm and optimal health. And of course always feeling on top of the world with zero anxiety. This is Trudy Scott signing off. Here is the speaker blog: http://www.everywomanover29.com/blog/eggs-broths-sprouts-almond-flour-questions/ Trudy Scott, CN, host of The Anxiety Summit, Food Mood expert and author of The Antianxiety Food Solution

Food Mood Expert Trudy Scott is a certified nutritionist on a mission to educate and empower women worldwide about natural solutions for anxiety, stress and emotional eating. Trudy works with women one-on-one and in groups, serving as a catalyst in bringing about life enhancing transformations that start with the healing powers of eating real whole food, using individually targeted supplementation and making simple lifestyle changes. She also presents nationally to nutrition and mental health professionals on food and mood, sharing all the recent research and how-to steps so they too can educate and empower their clients and patients.



Trudy is past president of the National Association of Nutrition Professionals. She was recipient of the 2012 Impact Award and currently serves as a Special Advisor to the Board of Directors. She is a member of Alliance for Addiction Solutions and Anxiety and Depression Association of America. Trudy is the author of The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings (New Harbinger 2011). Trudy is also the host of the wildly popular Anxiety Summit, a virtual event where she interviews experts on nutritional solutions for anxiety.

The information provided in The Anxiety Summit via the interviews, the blog posts, the website, the audio files and transcripts, the comments and all other means is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should consult with a healthcare professional before starting any diet, exercise, or supplementation program, before taking or stopping any medication, or if you have or suspect you may have a health problem.

eggs, broths, sprouts, almond flour, questions and what to ...€¦ · a very, very big welcome to...

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