Foods that Boost your Brain

Growing up, my mom always told me that if I ate a certain food, more specifically vegetables, that it would help me do better on a test, or it might help me write a better paper. I never really believed her, I thought it was just a trick to get me to do my work. I recently decided to see if her hypothesis rang true- if certain foods really could help my brain function better. Why wouldn’t they? There are foods that are proven stress fighters, foods that build our bones and sustain us. So, in honor of finals, which are right around the corner, I have come up with a list of foods that reportedly help boost brain power.

After all, the brain is still a living organ, which means that it is impacted by what we eat in both the short-term and long-term. Just like it is important to properly supply the body with nutrients, it is all that more important to supply your brain with these same healthy options.

For example,the Vitamin C found in orange juice increased the IQ scores of children, according to a study at Texas Women’s University.

According to an article, Elaine Magee, RD, said the brain prefers glucose, which comes from carbohydrates, for energy. Magee said that glucose provides fast, short-term benefits to the brain. She does warn against too much glucose, which can make memory worse.

courtesy thehealthblogger.com

Seafood, such as salmon or albacore tuna are great brain foods, according to an article from Prevention magazine. They are loaded with omega-3 fatty acids, which provide nutrients for a healthy mind. According to the article, 40 percent of fatty acids in brain cell membranes come from DHA, which is one of the main omega-3 fatty acids in fish oil.

We have all heard about antioxidants, but what exactly are they? Antioxidants decrease aging at a cellular level in our bodies, according to Webmd. Eating antioxidant-rich foods should slow down the rate of aging and can lead to better memory and reasoning. Create dishes that include broccoli, cauliflower, cabbage, kale, bok choy, and brussels sprouts because they are filled with antioxidants.

One of my favorite brain boosters, is chocolate. According to the article in Prevention, dark chocolate contains flavonoids, another class of antioxidants that some research links to brain health. Other flavonoid-rich foods include apples, red and purple grapes, red wine, onions, tea, and beer. Only the dark chocolate kind works- milk chocolate just won’t do the trick this time.

Finally, the egg is not a food I would generally associate with brain health, but they are extremely beneficial. Since the solid part of the brain is composed of fat, it needs to be fed with EFA’s, or essential fatty acids. This fat is essential in the formation of synapses in the brain, according to an article. Eggs are a great source of these EFAs.

While there are many healthy brain boosting foods out there, be sure to avoid processed foods. They are high in simple carbs, sugar, salt, and preservatives and found in pies, cakes, and some breads and cereals. They can actually inhibit the release of chemicals needed for the brain to function properly, according to an article.

So, the next time you are in need of a brain boost, or feel a little sluggish, check your diet- it could be the cause for your brain slump.

“You want to eat an overall healthy diet, including exercise,” Magee said. “Hopefully this body that’s now much healthier is also going to sleep better, because quality sleep comes into play, as well. And in general we want to make sure we aren’t eating too much or too little.”

Healthy Living Tip of the Day

Craving some snacks while you bunker down for finals? Don’t deprive yourself, there are healthy and tasty options out there that won’t put you over your daily calorie limit. The good news is – they are all under 200 calories.

Salty:

• 5 olives (any kind) (45 calories)
• 1 small Martin’s pretzel (50 calories)
• 2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)
• 1/4 cup hummus, 3 carrot sticks (80 calories)
• 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)
• One 1-oz package tuna jerky (90 calories)
• 1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)
• 1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
• 15 Eden’s Nori Maki Crackers rice crackers (110 calories)
• 1 cup unshelled edamame (120 calories)
• 50 Eden’s Vegetable Chips (130 calories)
• One 1-oz package of Planters NUT-trition almonds (130 calories)
• 1/4 cup Trader Joe’s Chili con Queso, 18 baked tortilla chips (140 calories)
• 1/2 cup pumpkin seeds in shell (143 calories)
• 2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)
• 1 Subway Turkey Breast Wrap (190 calories)

Sweet:

• 1 package Original Apple Nature Valley Fruit Crisps (50 calories)
• 1 packet O’Coco’s Mocha cookies (90 calories)
• 1 Jelly Belly 100-calorie pack (100 calories)
• One 100-calorie pack Trader Joe’s Chocolate Graham Toucan Cookies (100 calories)
• One 100-calorie Balance Bar (100 calories)
• 1 Starbucks Mocha Frappuccino bar (120 calories)
• 1 package Back to Nature Honey Graham Sticks (120 calories)
• 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)
• 2 tbsp Better ‘n Peanut Butter, 4 stalks celery (124 calories)
• 1 bag Orville Redenbacher’s Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)
• 24 Annie’s Chocolate Chip Bunny Graham cookies (140 calories)
• Half of a 1.08-oz container of M&M’s Minis mixed with 1/3 cup lowfat granola (145 calories)
• 1 McDonald’s Fruit ‘n Yogurt Parfait (160 calories)
• 1 container Fage Greek Total 2% fat yogurt, 2 tsp honey (173 calories)

This is a comprehensive list courtesy of SELF.com.

The Mammogram Controversy

Just a few weeks ago, the U.S. Preventive Services Task Force published new guidelines that recommended against routine mammogram screening for women in their 40s and less-frequent screening for older women at average risk of developing breast cancer. The new guidelines recommended against routine screening in women aged 40 to 49 years.

“The decision to start regular, biennial screening mammography before the age of 50 years should be an individual one and take patient context into account, including the patient’s values regarding specific benefits and harms,” the report states.

The guidelines also state that there was no evidence to support doctors teaching women to conduct self-breast exams helped reduce breast cancer mortality. These new changes brought about a slew of controversy. The American Cancer Society is one group that disagrees with the changes. According to an article in the Los Angeles Times, the American Cancer Society said it would stand by its current recommendations- that women get annual mammograms starting at age 40, and then every one or two years.

However, other medical professionals disagree. They say the new guidelines are based on data instead of wishful thinking. The recommendations did not apply to women at high risk for breast cancer, so this means, if you are at high risk and are under the age of 50, you are encouraged to receive your annual mammogram. According to the Susan G. Komen Breast Cancer Foundation, age and family history put you at higher risk for breast cancer. The Center for Disease Control and Prevention states that a 40-year-old woman had a 1.4 percent chance of getting breast cancer by the time she is 50, while a 50-year-old has a 2.4 percent chance. The risk factor increases over the decade.

This debate is not new, because there has always been conflict over the correct age to get a mammogram.

“The most important potential benefit of screening mammography is a modest reduction in breast cancer mortality. Potential risks of mammography include false-positive test results (which lead to stress and additional testing), false-negative test results (a missed cancer), and overdiagnosis,” according to the Susan G. Komen Breast Cancer Foundation’s Web site.

My personal take on this matter is that conducting self-breast exams can never hurt anyone. I think the more informed we are- the better. If early detection can save just one life from a battle with cancer, then a mammogram and/or self breast exam will be well worth it. As a longtime volunteer for the Susan G. Komen Breast Cancer Foundation, I am a strong believer that early detection can save lives. I have also seen many women younger than 40 who have breast cancer. Therefore, I think that while the task force might have thoroughly considered these new guidelines, they are doing women around the country a disservice by telling them breast cancer is not something you have to worry about if you are under the age of 50.

Race for the Cure 2005

 

Healthy Living Tip of the Day

In honor of the holiday season that is once again upon us, here is a recipe for a Peppermint Cosmo. The good news about this festive beverage is that you can enjoy it and not worry about extra calories.

courtesy wintur.com

1 cup pomegranate juice

Juice of 1 lime

4 oz. vodka

1/4 tsp peppermint extract

8 ice cubes

8 mini candy canes

2 tbsp chopped fresh mint

Combine juices, vodka, peppermint and 1/2 cup water in a shaker with ice. Shake and strain into 8 shot glasses. Garnish with candy canes and mint.

The skinny: 70 calories per cocktail, o g fat and 7 g of sugar

Recipe courtesy Self.com

The Power of Vegetables

We have all grown up believing that vegetables are good for you. They still are; however, new research has come out indicating that various methods of cooking the vegetables such as boiling or steaming, can help boost certain nutrients. “Some of the healthiest plant pigments in vegetables are released only when they’re cooked,” said Elizabeth Johnson, PhD, a scientist at the Friedman School fo Nutrition Science and Policy at Tufts University. I’m going to help you decided which veggies should be consumed raw, or cooked.

courtesy rawcommunitycookbook.org

1. Broccoli: one of my personal favorites. If you eat broccoli raw, it is high in beta-carotene, which is a cancer fighting nutrient. However, if you steam broccoli, is contains higher concentrations of carotenoids- the cancer fighting nutrients, than if you eat it raw, according to a recent study in the Journal of Agricultural and Food Chemistry.

2. Carrots: Raw carrots are naturally a good source of Vitamin C. They contribute to eye healthy and may reduce your risk of heart attack and some forms of cancer. Boiled carrots make the carotenoids they contain, 14 percent more concentrated, according to the same study in the Journal of Agricultural and Food Chemistry. This occurs due to the high heat that releases the fiber trapped in the cell walls of the carrot. The same study discovered that boiling increases a carrots’ total antioxidant capacity. I would say, eat this vegetable boiled- it more than doubles the nutrients you can receive if you just consume it raw.

courtesy freshtake.com

3. Tomatoes: Raw tomatoes contain lycopene, a carotenoid that gives a tomato its red color. It is also an antioxidant that can reduce the risk of certain cancers and heart disease. Roasted tomatoes contain more lycopene. If you want the full benefits of this veggie, I would say, stick them in the oven and roast them.

4. Asparagus: Not one of my favorites, but one cup of raw asparagus contains 20 percent of the recommended daily intake of folate. A diet high in folate, led to decreased risk of Alzheimer’s, strokes and heart disease. Steaming this veggie is probably not a good idea, since folate is water soluble and sensitive to heat- which means that cooking it can diminish the number of nutrients it contains.

courtesy epicurious.com

5. Garlic and Onions: Onions and garlic are unique in the fact that the nutrient content does not differ much in both the raw and the cooked component. Raw onions contain quercetin, a flavonoid that helps control allergies and asthma. Raw garlic contains alliinase, which might help reduce blood pressure. Roasted garlic helps retain nearly all of its allionase capacities. However, roasting it for more than three minutes decreases its nutritional value. Cooked onions also maintain their quercetin compounds. So whether you like your onions and garlic cooked or raw- they still contain the same amount of nutrients.

Healthy Living Tip of the Day

courtesy earthinpictures.com

According to an article in Prevention magazine, sniffing lemons can help make you feel more calm. Japanese researchers found that when animals under stress were exposed to a lemon scent, they experienced lower levels of inflammatory chemicals in their blood. Inhaling the scent reduced the activity of more than 100 genes that are activated during stressful situations. So, the next time you find yourself stressed, sniff some lemons…

The Dish on Vitamin D

Vitamin D has been in the news a lot lately. One of its main claims is that it helps bones store calcium. According to Walter Willett, M.D., research shows that higher levels of Vitamin D may help reduce incidence of colon cancer. There have been other studies in the news lately that suggest Vitamin D might help prevent breast cancer and boost your moods.

Ultraviolet Rays, or UVB rays, help your body produce D; however, many experts think that your body might actually need more. Others think that too much of the nutrient may raise the risk for some diseases such as pancreatic cancer. According to an article on CNN.com, vitamin D behaves like a hormone in the body, relaying chemical messages. It begins as a relative of cholesterol- dehydrocholesterol. These molecules are stored in your skin, waiting to absorb sunlight. When this occurs, dehydrocholesterol can be transformed into previtamin D3 (cholecalciferol), the most readily absorbed form of vitamin D.

Currently, the recommended allowance for Vitamin D in women younger than 50 is 200 international units according to the Food and Nutrition Board, which is equivalent to two cups of fortified milk. However, new research has indicated that the daily allowance to help protect the body should be upped to 800 international units per day. The government will release new guidelines in 2010.

Muscle pain and weakness are all indicators that you might be deficient in Vitamin D. However, the only way to verify a deficiency is through a blood test, said Kathleen Fairfield, vitamin researcher in Portland, Maine. There are currently 50 to 78 percent of adults who are not receiving enough Vitamin D according to an article in SELF magazine.

You can receive Vitamin D from your daily diet in foods such as fatty fish like salmon or tuna, 2 cups of fortified milk, eggs and yogurt. However, a daily multivitamin will do the trick also. So, if you think you might not be receiving enough of the vitamin, look for a daily vitamin that contains at least 400 IUs of Vitamin D.

Vitamin is naturally found in very few foods, but here is a short list of some foods that contain the vitamin. Make sure to read labels to ensure that the product says “fortified with Vitamin D.” Fortified orange juice, swiss cheese, mushrooms, fortified yogurt and canned tuna.

Many people think it is a good idea to skip the sunscreen in order to receive enough D from the sun’s rays. However, it does not take long to expose yourself to the sun to receive enough. Just five minutes of sun exposure to your arms, legs or face is sufficient for your body to make what you need. However, continue to wear sunscreen in order to lower your risk for skin cancer.

Now that you know the benefits of Vitamin D, where you can find it and what might happen if you don’t receive enough, make more of a conscious effort to include some in your everyday diet.

 

Healthy Living Tip of the Day

Abs are something that I will admit that I kind of forget about. I’ll go on a run, and will be too tired to do any strength exercises. When I used to teach aerobics classes, one of the best ab workouts with the fastest results was the plank. Here is a workout video that shows you how to do it:

Courtesy befitandstrong.com

Seven Tips to Avoid Overeating on Thanksgiving

Thanksgiving dinner

I love all of the typical Thanksgiving foods such as turkey, and my personal favorite: pumpkin pie. However, I have ended up with a stomach ache after our annual turkey dinner too many times. I have compiled some healthy tips to help you avoid overeating.

1. Eat Breakfast: While it might be tempting to hold out for the big meal, by skipping breakfast and lunch… Don’t do it. Still eat breakfast to kickstart your metabolism, and you can have a smaller lunch. This way, you will not go to the dinner table starving. As I’ve mentioned before, one of my favorite breakfast items is oatmeal. It has a ton of fiber and you can literally mix in anything you want. Today, I mixed in some dried cranberries, in honor or turkey day.

2. Still get you caffeine fix. Even though those gingerbread and the oh so delicious pumpkin spice lattes pack a lot of calories, you don’t have to give up the caffeine all together on Thanksgiving. In SELF magazine’s June 2008 issue, Drew Barrymore, Jessica Biel and Jennifer Garner admitted that they turn to Starbucks’s Venti unsweetened shaken black iced tea–it has zero calories and will give you the pick-me-up you need.

3. Snack throughout the day. This simple tip will help you avoid splurging on all of those extra calories at the dinner table. Eating high-protein snacks every few hours will keep your metabolism going and keep your hunger under control! Some good ones to try are almonds or a piece of fruit like an apple.

4. Try out Skinny cocktails. Bethenny Frankel of the Real Housewives of New York, cuts calories at dinner by drinking her own skinny cocktails. Try her Skinny Cosmo recipe. Combine 1 shot citrus flavored vodka, 1 splash of club soda, 1 splash of cranberry juice and a juice of 1 lime wedge; shake well and strain into a chilled martini glass. The skinny: only 218 calories. This tastes great and won’t break your calorie budget.

5. Turkey: Go skinless. A typical portion of turkey should only be 4 oz. according to an article on healthcastle.com. Taking the skin off of your portion rids your turkey of some of the fat and cholesterol. That way, you can have more room for sides.

6. Workout after dinner. I know what you’re thinking- the last thing you want to do is workout after you eat. I’m not saying you have to work up a sweat. Just getting outside to enjoy the fresh air and going on a short walk can help a little. Since I’m back in California, and the weather is gorgeous outside (75-not that I’m bragging), I’ll probably take the dog out for a walk on the beach later. You can also workout before you eat. That way you won’t feel as guilty.

7. Finally, according to an article, instead of seconds, have a cup of hot peppermint or ginger tea to aid in digestion and put off the dessert a couple hours.

 

 

Healthy Living (Turkey) Tip of the Day

So- after a short hiatus from blogging- I’m back, and ready to blog again. Conveniently for you all, it’s Thanksgiving- so Happy Turkey Day!!!! Here is my “gobble-related” Turkey tip of the day:

Be honest- I know some of you hold out on food all day, so you can divulge yourselves on everything that is Thanksgiving related: turkey, mashed potatoes, green beans, sweet potatoes and my personal fave- PIE. As much as you might LOVE the Thanksgiving spread, don’t skip your other meals on Turkey day. While you might think it makes sense to save space for the big meal, experts say not to skip breakfast- or lunch. That way, you have more control over your appetite come dinner time.

“Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices,” said Connie Diekman, MEd, RD, former president of the American Dietetic Association (ADA).

So this Thanksgiving, enjoy your meal…. but don’t skip the others. Your stomach will thank you for it later.