You Are What You Eat

Eat Naturally- Source Locally

We are all part of a society of convenience. Gone are the days of homesteads where we gather fresh produce, eggs and meats from our own organic cultivation. We rely on our local supermarket or restaurant to provide us with “nourishment”; often resorting to fast greasy foods or prepackaged heat-n-eat meals. In order to increase shelf life, manufacturers insert additives and highly process ingredients, decreasing or eliminating the nutritional value for our bodies. When we aren’t happy with what we see, we “diet”. Starving ourselves, using crazes that we know we will never be able to sustain based on social media claims funded by…yes, diet manufacturers.

However, the problem is much worse than it appears. I often tell my patients that in medicine we take a DEFENSE approach. We are great at diagnosing and treating, but horrible at researching and educating how to be on the nutritional OFFENSE. Medical visits barely have time to cover the facts, let alone coach a person on what they’re consuming. That said, healthcare is not the only one to blame. We think we are pretty invincible and until one suffers a heart attack, stroke, diabetes, rheumatoid arthritis or any chronic disease…nutritional lifestyle is laissez faire.

I’m here to show you that is not true. What you put in your body matters immensely and I will share scientific research to back that up. I want to clarify, that I am NOT a proponent of “diet”. What we consume cannot be a fad, nor pills to replace food nutrients. The word “diet” itself has a negative connotation of deprivation. I am talking about a nutritional “lifestyle”. Once you get the key concepts, you will enjoy cooking and eating even more and be able to pick brain healthy foods that increase your cognition and memory and decrease inflammation leading to fogginess, fatigue and disease processes.

In 2008 the National Institutes of Health (NIH) launched the Human Biome Project as an extension of the Human Genome Project. Some of America’s best scientists are exploring how the microorganisms in our body (primarily the gut) affect human health and disease. These microorganisms play a role in digestion, vitamin production, and immune system regulation. They keep us healthy by protecting us from disease-causing inflammation and bacteria. Perhaps no other system in the body is more sensitive to changes in the gut bacteria than the central nervous system, especially the brain. Research into the brain-gut connection has brought advances in knowledge in Alzheimers disease, Parkinson disease, ADHD, depression/anxiety, obesity, insomnia, arthritis and many more.

My goal is to share this, and other research with you to make better life choices; increasing your cognitive/physical health and adding more vibrant years to your life.

Brainiac Foods

• Dark Leafy Greens: Vegetables are your brains best friend! A recent study has shown that people who ate just two servings of dark leafy greens per day had brains that looked eleven years younger on scans!
• Wild Alaskan Salmon: King Salmon is highest in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease.
• Avocados: They have more potassium than bananas and are high in fiber. Avocados contain healthy monounsaturated fat that when eaten with other vegetables, increases the absorption of their nutrients.
• Blueberries: Have the highest antioxidant capacity and help with brain memory.
• Extra-Virgin Olive Oil: Contains oleocanthol that stimulates our body to repair itself. It has the same anti-inflammatory effect as taking a small dose of Ibuprofen, without the potential side-effects.
• Eggs: The old theory that they were bad for us was strongly debunked! Packed with vitamins and nutrients, eggs, especially the yolks, are complex and assist in the flexibility of our cell membranes, increase acetylcholine (a learning and memory neurotransmitter), and contain lutein and zeaxanthin (two carotenoids shown to protect the brain and increase neural processing speed)
• Grass Fed Beef: When it comes to animal proteins, keep in mind, we eat what they ate. Grains increase inflammation, so if the animal ate it, so are you. Grass fed beef is higher in Omega 3 fatty acids (good fatty acids) and has less Omega 6 (you want this to be low). Beef from grass-fed cows contains a certain beneficial fatty acid called CLA (conjugated linoleic acid). CLA can help prevent several diseases and conditions like obesity and diabetes).
• Broccoli: Okay, along with other cruciferous vegetables such as brussel sprouts, cabbage, kale, bok choy, arugula, radishes. Broccoli contains a compound called sulforaphane, which is a powerful activator of antioxidants to help detoxify by mopping up harmful free radicals in our body.
• Dark Chocolate: Yes, I said chocolate!! Cocoa flavanols have been shown to reverse signs of cognitive aging and improve insulin sensitivity, vascular function,and blood flow to the brain. Make sure its not processed with alkali, known as Dutch processing. Also, the cacao content should be above 80%. Consume one bar per week. Opt for organic or fair trade source, which is usually ethically sourced.
• Nuts: All nuts are healthy. They are rich in antioxidants, are a powerful source of Vitamin E (which protects synaptic membranes from oxidation, supporting neuroplasticity), and contain polyunsaturated fat. Pistachios contain more leutin and zeaxanthin (boost brain speed) than any other nut. They also contain resveratrol, an antioxidant shown to protect and enhance memory function. Fresh or dry roasted only. “Roasted” means deep fried in oil and lost nutrients.

Shoppers Tip: Shop the perimeter of the supermarket for fresh vegetables, fruits, and meats. The inner isles are full of processed, sugar filled products with un-natural additives to increase shelf life that are harmful to your body.