Book: Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory

http://www.amazon.com/Power-Foods-Brain-Effective-Strengthen/dp/1455512206#immersive-view_1420703122659

Author: Dr. Neal Barnard

Paperback: 320 pages

Publisher: Grand Central Life & Style; Reprint edition (February 25, 2014)

Language: English

ISBN: 9781455512201

Product Dimensions: 5.2 x 0.9 x 8 inches

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The following is from http://www.nealbarnard.org/books/brain/http://www.nealbarnard.org/books/brain/

Do multivitamins increase Alzheimer’s disease risk? Can sweet potatoes improve mental clarity? Power Foods for the Brain, a new book by noted nutrition researcher and New York Times best-selling author Neal Barnard, M.D., reveals how simple diet changes can shield the brain from memory loss, stroke, and Alzheimer’s.

Power Foods for the Brain presents the latest and most compelling research on nutrition’s surprising effects on the brain. Dr. Barnard also lays out his simple three-step plan to protect the mind and strengthen the memory: Put power foods to work, strengthen your brain, and defeat memory threats.

“Every minute, our brain cells are bathing in the nutrients—or toxins—we take in through food,” says Dr. Barnard. “Just as we put money in a retirement account to ensure a secure future, we can put foods on our plates today to help keep the brain in high gear well into the future.”

Research overwhelmingly shows that “bad fats”—such as the saturated fat found in red meat and butter—greatly increase the risk of developing Alzheimer’s and reduce brain functioning in the short term. But conclusive evidence demonstrates that eating foods rich in vitamin E—such as almonds and sunflower seeds—may reduce the risk of Alzheimer’s by as much as 70 percent.

Power Foods for the Brain identifies these and the dozens of other brain-trigger foods that are consumed on a daily basis and offers tips and insights on how to build back up brain health.

The book includes 75 power-food recipes developed by chefs Christine Waltermyer and Jason Wyrick. The all-inclusive program includes sample mental stimulation exercises, guides to choosing aluminum-free foods and medicines, and a guide to physical exercise.

Food Sources of lycopene

Info source:

http://pcrm.org/health/cancer-resources/diet-cancer/nutrition/how-lycopene-helps-protect-against-cancer

Food Sources of  lycopene

The best sources of lycopene are tomatoes and tomato products, which is where about 80 percent of lycopene in the average American diet comes from.¹ Small amounts can also be found in guava, watermelon, and pink grapefruit.¹ Table 1 shows the estimated lycopene content of some foods.

Product	Serving Size	Lycopene (mg/serving)
Tomato juice	250 mL (1 cup)	25.0
Tomato ketchup	15 mL (1 tbsp)	2.7
Spaghetti sauce	125 mL (1/2 cup)	28.1
Tomato paste	30 mL (2 tbsp)	13.8
Tomato soup (condensed)	250 mL prepared	9.7
Tomato sauce	60 mL (1/4 cup)	8.9
Chili sauce	30 mL (2 tbsp)	6.7
Cocktail sauce	30 mL (2 tbsp)	5.9
Watermelon	368 g (1 slice: 25 x 2 cm)	14.7
Pink grapefruit	123 g (1/2)	4.9
Raw tomato	123 g (1 medium)	3.7
Source: Heinz Institute of Nutritional Sciences, www.lycopene.org.

Lycopene seems to be best available to the body when tomatoes are cooked and eaten in a meal that provides a small amount of fat.¹ One study showed that when tomato juice was heated and mixed with oil, blood lycopene levels increased more than when plain, unheated tomato was consumed.¹ Of course, this is not a green light to eat tons of french fries with ketchup in the name of cancer prevention: No amount of lycopene can undo the damage of an artery clogging-diet. You may, however, want to top oven-roasted potatoes with ketchup instead. This is one case, however, where fresh may actually not be best as another study showed that blood concentration of lycopene increased nearly three times when tomato paste was consumed than when fresh tomatoes were eaten.³
Over-the-counter supplements like purified lycopene extracts are not recommended because other phytochemicals from tomatoes may be needed to provide optimum protection from cancer.¹ As always, it's best to eat your fruits and vegetables!
Tips for Increasing Lycopene in Your Diet

• Mix sun-dried tomatoes into bread dough or add them to a veggie sandwich.
• For an easy, lycopene-rich meal, go with the old standby—pasta with marinara sauce.
• Add canned tomatoes or salsa to a bean burrito.
• For a refreshing start to your day, enjoy a pink grapefruit.
• Reach for tomato juice to quench your thirst.
• Top a veggie burger with ketchup or salsa.
• Make a quick bruschetta by toasting baguette slices and lightly brushing with olive oil. Top with canned, diced tomatoes and a sprinkling of basil.

Nations That Consume a Lot of Milk Also Win a Lot of Nobel Prizes

Jan. 14, 2013 — Nations that consume a lot of milk and milk products also tend to have a lot of Nobel laureates among their populations, suggest the authors of a letter, published in Practical Neurology.

Is milk consumption therefore simply a reflection of a strong educational system, or do Nobel Prize winners celebrate by drinking it, query the authors?
But there is a plausible biological explanation for the link: milk is rich in vitamin D, and this may boost brain power, the evidence suggests.

For complete report, please visit: http://www.sciencedaily.com/releases/2013/01/130114192704.htm

(Picture source: http://ehealth.eletsonline.com/2012/04/us-wants-india-to-lift-import-ban-on-dairy-products/ )

Seven Revolutionary Tips to Improve Brain Health (By www.pcrm.org)

Info source:

http://www.pcrm.org/media/online/aug2013/seven-revolutionary-tips-to-improve-brain-health

Seven Revolutionary Tips to Improve Brain Health

New Dietary Guidelines for Alzheimer’s Prevention developed by the Physicians Committee and an international panel of brain researchers were released last month at the International Conference on Nutrition and the Brain. The seven dietary principles promote brain health and can reduce the risk of Alzheimer’s disease.
“We potentially have the capability to prevent a disease that is poised to affect 100 million people worldwide by 2050. Why wait?” says Physicians Committee president Neal Barnard, M.D.
The guidelines are as follows:

1. Minimize your intake of saturated fats and trans fats. Saturated fat is found primarily in dairy products, meats, and certain oils (coconut and palm oils). Trans fats are found in many snack pastries and fried foods and are listed on labels as “partially hydrogenated oils.”
2. Vegetables, legumes (beans, peas, and lentils), fruits, and whole grains should be the primary staples of the diet.
3. One ounce of nuts or seeds (one small handful) daily provides a healthful source of vitamin E.
4. A reliable source of vitamin B12, such as fortified foods or a supplement providing at least the recommended daily allowance (2.4 mcg per day for adults) should be part of your daily diet.
5. When selecting multiple vitamins, choose those without iron and copper, and consume iron supplements only when directed by your physician.
6. While aluminum’s role in Alzheimer’s disease remains a matter of investigation, it is prudent to avoid the use of cookware, antacids, baking powder, or other products that contribute dietary aluminum.
7. Include aerobic exercise in your routine, equivalent to 40 minutes of brisk walking three times per week.

To read the complete Dietary Guidelines for Alzheimer’s Prevention, visit PCRM.org/Alzheimers.

Eat Protein-Rich Foods to Boost Alertness (tyrosine)

Eat Protein-Rich Foods to Boost Alertness (tyrosine)

Foods rich in protein, like turkey, tuna, or chicken, are rich in an amino acid called tyrosine. 

Tyrosine may help boost levels of the brain chemicals dopamine and norepinephrine. This boost helps you feel alert and makes it easier to concentrate. 

Try to include a protein source in your diet several times a day, especially when you need to clear your mind and boost your energy.

Good sources of healthy proteins: 

beans and peas, lean beef, low-fat cheese, fish, milk, poultry, soy products, yogurt

 

Info source:

http://www.m.webmd.com/depression/guide/diet-recovery?page=3

Fish Really is Brain Food (From WebMD)

Info source: http://www.webmd.com/add-adhd/slideshow-brain-foods-that-help-you-concentrate?ecd=soc_fb_011713-am_ss_brainfoodsconcentrate

A protein source associated with a great brain boost is fish -- rich in omega 3 fatty acids, essential for brain function and development. These healthy fats have amazing brain power: higher dietary omega 3 fatty acids are linked to lower dementia and stroke risks; slower mental decline; and may play a vital role in enhancing memory, especially as we get older.

For brain and heart health, eat two servings of fish weekly.

Fish is really brain food (from wenmd)

Info source:

http://www.webmd.com/add-adhd/slideshow-brain-foods-that-help-you-concentrate?ecd=wnl_din_090612&ctr=wnl-din-090612_ld-stry