“Let food be your medicine and let your medicine be your food.”

Hippocrates 

Let food be your medicine and let your medicine be your food

Hippocrates

Let food be your medicine and let your medicine be your food 

Hippocrates

Gary Beauchamp, Ph.D

Let food be your medicine and let your medicine be your food”

Hippocrates

“Let food be your medicine and let your medicine be your food”

Hippocrates

Scientist have put

At one time it was  thought that from the moment you were born brain cells started to die, scientist now know that is not true. Until recently brain aging, related memory loss to more serious conditions like Alzheimer’s and dementia was thought be due to the loss of neurons. Research using the advanced technology we have available today has made it really clear that most, if not all, of your neurons remain healthy until the day you die. According to the Alzheimer’s Association a diet that may reduce your risk of heart disease and stroke appears to protect your brain.

Remaining mentally sharp well into your old age may be as simple as keeping your brain active and adding the following foods to your eating regimen.

Dark skinned fruits and vegetables are the highest in naturally occurring antioxidants. Such fruit and vegetables include kale, spinach, Brussels sprouts, beets, red bell pepper, blueberries, blackberries, cherries and oranges.

Eggs provide choline particularly important for brain function. Your body produces some choline but can not synthesize enough to make up for an inadequate supply in your diet. Marl Hyman MD., author of “Six Weeks to an Ultra Mind”, suggest that you start every day with an egg.

Nuts and seeds are good sources of vitamin E; higher levels of vitamin E as you get older appear to reduce your risk of cognitive decline. Add an ounce a day of nuts, seeds, peanut and nut butters to your diet.

Wild Salmon is a rich source of omega 3 fatty acids which are essential to brain function. Other fish that offers the benefits of omega 3 fatty acids are sardines and herring. It is recommended that you have a 4-ounce serving twice a week.

Whole grains reduce your risk of heart disease by improving your blood flow. A good blood flow is important to every organ in your body including your brain. Wheat germ is not technically a grain but is high in vitamin E and a good source of fiber.

Beans stabilize glucose (blood sugar) levels; your brain is depended on a steady stream of glucose for fuel. Since it can not store glucose the beans provide it. Any beanwill do but lentils and black beans appear to be the most beneficial. The recommendation is 1/2 cup every day.

Freshly brewed tea contains potent antioxidants, especially the class known as catechines, which promotes a healthy blood flow. Two or three cups a day, cold or hot,  may boost your brain power by enhancing your memory, focus and mood.

Bottled teas may be more of a health hazard than beneficial. Research from Linus Pauling Institute, University of Kansas and Consumer Reports found that bottled teas are low in antioxidants. Most of the bottled teas are also high in sugar content.

I saved the best for last, dark chocolate. It contains both powerful antioxidants properties and several natural stimulants including caffiene. There is a word of caution here; you should eat choclate in moderation. one-half ounce to one ounce a day provides all the benefits you need.

“Let food be your medicine and let your medicine be your food”  Hippocrates

Tonya Zuckerbrot, RD – author of  “The F Factor Diet”

Hippocrates “Let food be your medicine and let your medicine be your food”

You can find “In Defense of Food” in you favorite book store or at  www.amazon.com.

Quinoa commonly referred to as a grain

For thousands of years quinoa has been a staple in the diet of South American Indians but was not introduced to America until the 1980s. Two Americans, after discovering this small seed that had the potential of being a nutritional dynamo, started to import quinoa to the United States  and cultivating it in Colorado. Quinoa is becoming more and more popular as people recognize it for both its nutritional value and great taste.

Why is quinoa such a super food?

Not only is quinoa high in protein, but it supplies a complete protein, meaning it contains all 9 essential amino acids normally only found in meat. This makes it a great choice for vegans, vegetarians or anyone wanting to limit their intake of animal foods.

Quinoa is a concentrated source of dietary iron, an essential part of several enzymes necessary for energy production and metabolism. Other health promoting minerals found in quinoa are phosphorus, magnesium, manganese and copper. Why are these minerals important? They build strong bones, protect your body from free radicals and promote cardiovascular health. The dietary fiber in quinoa keeps both your digestive system and your heart in great working order.

You can purchase quinoa prepackaged or in bulk. If you purchase in bulk there are two important things to remember. Make sure there is no evidence of moisture present and that the store has a good produce turnover. This is your insurance that your are getting maximal freshness.

Quinoa is coated with saponin compounds, a natural insect repellent, this can give it a soapy taste. To prevent this place in a large bowl, cover with cold water and swish the quinoa around, the soapy residue should float to the top. Drain.

Quinoa comes in a rainbow of colors and various forms. You can prepare it as you would rice, use quinoa in salads, add it to your favorite soups or stews. Quinoa flour is a great addition to your favorite cakes or muffins. When using quinoa flour you must combine it with a gluten containing flour to make leavened baked goods.

You can find quinoa at health food stores, in the health food section of your supermarket or on line at Bob’s Red Mill.  Http://www.bobsredmill.com/search.php?mode=search@page1