The Healthy Mind

Rebecca Katz

When I think of the brain - my brain - anybody’s brain I am both dumbfounded and astounded - it weighs 3 pounds, is comprised of 60% fat and contains 100 billion neurons — more than all the stars in the galaxy. It’s a big machine that runs every part of our body and it needs to be fed the proper fuel to function optimally. What we put on the end of our fork has a direct impact on how we handle stress, our feelings, moods, cognitive functioning and our ability to regenerate new neurons to prevent cognitive decline. It’s the hungriest organ of the body and if it’s starved, you’ll feel it.

If your brain cells are fed the right nutrients it will grow and thrive. This is a relatively new concept – within the last ten years! Scientists for decades believed that the adult brain was incapable of adding new brain cells – however now recent studies prove the opposite: that new cells/neurons can be produced with direct links to the foods we eat. Let’s take a peak into our culinary pharmacy and look at some simple ingredients with oodles of taste and flavor in addition to containing the nutrients the brain craves.



Pomegranate Mock Mojito

The brain needs to be hydrated ! 1 to 2 percent loss of fluid levels in the brain has been linked to slower processing, poor short term memory retention. (That’s the infamous – where did I put the car keys – or what was I looking for? ). Hydration is key to neuronal nirvana – neurons actually shrink when they don’t get enough fluid. What’s wonderful about this drink is it hydrates in the best way possible with a lot of brain boosting nutrients vs. a sugary cola (which actually dehydrates you).

POMEGRANATES
Cognitive functioning. Memory. Mood. Because pomegranates contain unusually high levels of antioxidant polyphenols, (brain protectors) they are often dubbed one of the “superfruits.” In recent years, scientists have started looking at whether pomegranates and their juice might help in the fight against Alzheimer’s disease. Initial results in animal models are encouraging. Another recent study found that pomegranate juice prevented the otherwise natural lapses in memory that occur in the months after heart surgery. Rich in vitamin C, pomegranates might also help boost your moods. They also deliver quite a bit of vitamin K and the B vitamin folate, both of which have been shown to protect against the loss of brain function in our later years.


MINT
Cognitive functioning. Focus. Learning. Memory. Neuronal health. Some of mint’s effects on the brain come from nutrients. It’s a good source of vitamin A, which can help boost learning skills and increase the brain’s plasticity. There’s some vitamin C in mint as well, which may protect against cognitive decline. But there are also fascinating studies out there about how the scent of mint affects brain functioning. In one study, the aroma of mint helped boost alertness and memory. In another, it helped test subjects perform better on basic clerical skills, such as typing and memorization. Just the scent of mint has been shown to increase alertness.



Chicken Za’tar with Everything Drizzle

Feed the body food that will work for you not against you: The key is to eat for nutrient density – real whole foods vs. processed foods. That means eating foods high in B12, Iodine, magnesium, folate Vitamin’s, Omega 3’s (Vitamins, minerals, fiber) all of which help fight low mood, energy and fuzzy thinking. You’re going to see nutrient density in action as we make this dish.

CHICKEN (ORGANIC OR PASTURE-RAISED).
Cognitive functioning. Memory. A team of Italian scientists recently measured the health-promoting ingredients in three different types of chicken—the traditional grocery store variety, the ones labeled organic, and “organic-plus” ones that were genuinely pasture-raised. The latter two had higher levels of the omega-3 fatty acids, while the pasture-raised variety also was higher in healthy antioxidants. Both ingredients may well help brain functioning. In addition, organic chicken is a good source of the B vitamins that may help to boost your memory and improve your mental focus.

OREGANO.
Cognitive functioning. Healthy sleep. Memory. Mood. Motivation. A staple spice in Mediterranean and Mexican dishes, oregano is an excellent source of vitamin K, linked with both overall cognitive health and improved memory. There’s iron in oregano, too, and iron deficiencies are strongly associated with cognitive problems. Scientists are now looking at connections between oregano extracts and cognitive function, with two recent studies in animal models showing beneficial effects on mood, motivation, and sleeping patterns. THYME.
Cognitive functioning. Learning. Mood. Neuronal health. Thyme contains a pair of brain-boosting vitamins, A and C. Vitamin A can help maintain the health of our brains over the long haul of life. It’s also linked with improved learning skills and more plasticity in our brains. Vitamin C, too, may help the brain stay sharp over the course of our lives. It can also boost our moods. There’s some iron in thyme as well, and iron deficiencies are associated with numerous cognitive problems.



My Everything Drizzle

LEMONS AND LIMES.
Cognitive functioning. Memory. Mood. These two fruits are veritable vitamin C factories. A powerful antioxidant, vitamin C has been linked with better brain health in older people and happier moods. Lemons and limes are also loaded with memory-boosting flavonoids (plant chemicals). And the folate they provide may protect against cognitive decline

OLIVE OIL.
Cognitive functioning. Memory. Extra-virgin olive oil is chock-full of “good fats.” Some 75 percent of its fats come in the form of the monounsaturated oleic acid—more than any other oil. Studies have shown that olive oil consumption is associated with a stronger memory and higher scores on verbal fluency tests. Those “good fats” have been linked in studies to improved memory and better overall brain functioning. Olive oil is also renowned as a key element in a heart-healthy diet, and cardiovascular health is strongly related to better cognitive functioning.

PARSLEY
Cognitive functioning. Learning. Memory. Parsley is loaded with a powerful flavonoid called luteolin that’s been linked with memory improvements. Its also got lots of vitamin A, which can help boost learning skills as well as maintain overall brain health. Vitamin K is here in good measure as well, and that can help keep our brains sharp.



Broccoli with Olives

BROCCOLI.
Cognitive functioning. Memory. Broccoli (the stud veg which does everything!) is one of the top sources out there for vitamin K, which appears to boost verbal recall. The B vitamins are here in abundance as well, especially folate, which is linked with better mental functioning, boosts your memory and improves your mental focus.

OLIVES.
Cognitive functioning. Learning. Neuronal health. Whether black, green, or kalamata style, olives are good for the brain. They have lots of vitamin A, which has been linked with improvements in learning capabilities and in the plasticity of the brain. Vitamin E can help prevent mental decline as we get older. Olives are also a good source of iron, and iron deficiencies are associated with cognitive problems, both in older people and in women of childbearing age.



Triple, Triple Brittle

Snack smart! Eat a super stress-fighting food every day vs. reaching for a candy bar.

PUMPKIN SEEDS.
Cognitive functioning. Learning. Memory. Mood. They may be tiny little things, but pumpkins seeds, aka pepitas, pack a brain-healthy punch. They’re loaded with the mineral zinc, for starters, and zinc deficiency can be a problem in Western diets. Recent studies show zinc helping to improve our memories and keep depression at bay. Pumpkin seeds are a good source of iron as well, and iron deficiency is one of the more common nutritional problems in the world. Especially in women of childbearing years, iron has been shown to boost cognitive performance. Pumpkin seeds also deliver generous helpings of a mineral trio—potassium, magnesium, and calcium—that’s been shown to delay cognitive decline. I call pumpkin seeds nature’s smallest antidepressant (next to a snowflake), and science backs me up; they contain glutamate, which produces GABA, a chemical that fights stress in the brain. They’re also one of nature’s finest portable snacks, and with this recipe there’s no excuse for you not to have some in your purse or by your work desk

SESAME SEEDS.
Cognitive functioning. Healthy sleep. Memory. Sesame seeds are a treasure trove of key minerals. They’re a great source of zinc, which may help prevent depression and improve memory. There’s a lot of magnesium here as well, which may be good for our memory, our learning skills, and our sleeping habits. Plus, sesame seeds have iron, and steering clear of iron deficiencies is essential to brain health.

SUNFLOWER SEEDS.
Cognitive functioning. Mental energy. One the oldest cultivated seeds— Native Americans have grown sunflowers for more than 5,000 years—sunflower seeds are a warehouse of several important vitamins and minerals. Their high vitamin E content has been linked to a reduction of inflammation and cognitive decline, while their vitamin B1 (thiamin) stores may boost energy. Sunflower seeds are also rich in magnesium, linked to a lower risk of stroke and migraines.

CINNAMON.
Cognitive functioning. Focus. Memory. Neuronal health. Scientists are finding intriguing connections between this ancient spice and the inner workings of the brain. Cinnamon delivers some anti-inflammatory benefits, which may well boost overall brain functioning. It also unleashes in the brain some special proteins called neurotrophic factors, which can help the brain generate new neurons and keep old ones healthy. Researchers also found that the sweet scent of cinnamon can improve memory and focus on cognitive tests. Interestingly, there’s a compound called CEppt found in cinnamon bark, and the extract is now being studied for its potential in the fight against Alzheimer’s disease.

*GINGER.
Cognitive functioning. Focus. Memory. Ginger is an antioxidant powerhouse, especially in the area of brain health. Many women can experience a loss of mental sharpness as they get into middle age, but ginger has been shown to help keep that from happening. Another study on postmenopausal women showed ginger boosting their memory skills and ability to focus. It’s also been shown to boost memory after serious brain injuries