CHAPTER 16
THE MEMORY RESCUE DIET
FOOD FOR BRIGHT MINDS
I visited one of the big box stores for the first time ever this weekend. There was death everywhere (the toxic food), around every corner. Samples of death covered in death. I just kept hearing Dr. Amen in the back of my mind. So I walked past it all! Got my organic goods and left, which is saying a lot because it was nearly lunchtime and it all smelled so good! Thank you for giving me the tools to make good choices.
FROM A PARTICIPANT IN THE BRAIN WARRIOR’S WAY LIVE CLASS
To rescue your memory, choosing the right foods is one of the most important strategies of all. Your brain uses 20 to 30 percent of the calories you consume. It is the most energy-hungry organ in your body. If you eat a fast-food diet, you will have a fast-food mind that is less capable of quick thinking and reliable decision making.
The prescriptions at the end of every chapter in part 2 include lists of foods shown to have particular benefit in reducing the various risk factors. In this chapter I want to introduce you to a diet that everyone should follow if they want to protect their memory. Once you commit to the brain-healthy diet I discuss, you will quickly notice that you have more energy; fewer cravings; better focus, memory, and moods; and even a flatter stomach within a matter of weeks.
A number of recent studies report that a healthy diet, like the Memory Rescue Diet, is associated with significantly lower risks of severe memory problems such as Alzheimer’s disease, as well as most of the risk factors I’ve discussed, including heart disease, inflammation, depression, and diabesity.[570] Healthy diets are also associated with bigger brain size.[571] And bigger is better when it comes to the brain.
THE MEMORY RESCUE DIET CHECKLIST
Over the past three decades I have developed a new approach to diet that focuses on changing the way you think about eating as well as the way you actually eat. These two principles form the backbone of the Memory Rescue Diet, and the checklist below provides the specific components of this brain-healthy approach to eating. They are designed to guide you to make the best food choices for your brain for the rest of your life.
- Change the Way You Think about Eating
Get your mind right. Being healthy is about abundance, not deprivation.- Think of calories like money; spend them wisely.
- Beware the standard American diet (SAD).
- Change the Way You Eat (and Drink)
- Pick the healthiest protein.
- Get your fill of the right fats.
- Go for the greens (and reds, yellows, blues, and other hues).
- Choose brain-boosting carbohydrates.
- Say good-bye to sugar.
- Hydrate with H2O.
- Flavor your food with smart herbs and spices.
As you adopt these healthy eating habits, you will begin developing a new, healthy relationship with food. Contrary to what you might think, eating in a brain-healthy way is not more expensive. It is less expensive when you consider that your medical bills will be lower and your productivity will go up. And what price can you put on your memory?
In fact, the Memory Rescue Diet includes no gimmicks, and there are no “designer” foods to buy. Plus it is simple. I know you won’t follow a program that is complicated or requires you to eat boring foods for the next 40 years. I wouldn’t —why would anyone else? The recommended foods are delicious, energizing, and healing.
CHANGE THE WAY YOU THINK ABOUT EATING
Get your mind right. Being healthy is about abundance, not deprivation.
Too many patients I’ve seen start with this attitude: “I don’t want to deprive myself. I want what I want when I want it.”
My response is, “Which do you want more? Your health, a great brain, years added to your life, and freedom from dementia . . . or the nightly alcohol and sugar?”
Most people fail in nutrition programs because they focus on what they cannot have, rather than on what they can have. They have a deprivation mind-set. They focus on the loss of the very foods that drive inflammation and hijack their taste buds —empty-calorie foods, sugary foods, fast foods, and pesticide-laden foods.
To rescue your memory, the first thing you must do is get your mind right.
In my experience, as people start down the road to getting well, they begin to miss the Rocky Road ice cream, look longingly at the doughnuts, and feel sad about not being able to eat the chicken fried steak, mashed potatoes, and key lime pie. Yet after about 10 days of eating high-quality food, they realize that their taste buds have come alive and food tastes better than ever.
Getting well is about focusing on an abundance of the right nutrients, which will deprive you of illnesses like diabetes, heart disease, cancer, depression, and dementia. This is a critical shift. Those people who continue to follow the Memory Rescue Diet begin to see many unhealthy foods as weapons of self-destruction and avoid them, just as they would avoid shaking hands with someone who was sneezing and coughing up green gunk.
Think of your relationship with food the way you think about your other relationships. Find foods you love that love you back, and stay away from those that abuse you. Just because you “love” something doesn’t mean it’s good for you. I had a patient tell me she’d rather get Alzheimer’s disease than give up sugar. That is an example of an abusive relationship. She was in love with something that hurt her. Fortunately, over time she ended the toxic relationship and helped her whole family get well.
Also lose the idea that you should be able to eat “everything in moderation.” It is nothing more than the gateway thought to dementia hell. It gives you an excuse to continue down the wrong path, and before long it becomes your justification for unhealthy eating every day.
Think of calories like money; spend them wisely.
Thoughtful, successful people tend to be conscientious with their money; they save for retirement and spend their hard-earned cash wisely. Those who don’t are much more likely to experience financial hardship or to file for bankruptcy. I think of calories the same way. They are incredibly important, and you should spend them carefully. That means using your calories on foods that nourish you, rather than on those that steal from your health.
Make no mistake, the quality of your food matters more than the quantity. Compare a 500-calorie blueberry crumb doughnut to a 500-calorie plate of rainbow trout, broccoli, orange bell peppers, raspberries, and almonds. The doughnut will zap your energy and set off an inflammatory response; the fish meal will power your brain and reduce your risk of accelerated aging. You are likely to gulp down the first in a matter of minutes, sending your blood sugar sky-high and teasing your pleasure centers; the second you enjoy at a leisurely pace, and it helps you feel full longer as well as happier and more emotionally stable.
 |
Calories are like money. If you overspend, your body will eventually become bankrupt. Some calories have better exchange rates than others. |
This is not to say that the quantity of calories you take in is unimportant. On the contrary, substantial research, first in animals and now in humans, indicates that a calorie-restricted (CR) diet can help control weight; decrease the risk of heart disease, cancer, and stroke; and trigger mechanisms in the body that increase the production of nerve growth factors, which are helpful to the brain. A 25-year study on rhesus monkeys found that those that ate 30 percent fewer calories than the others not only lived longer, they also had a lower incidence of diabetes and cancer, and their hair, skin, and brains looked younger (less shrinkage in the hippocampus).[572] Eating too many calories causes waste to build up in the body’s cells, making everything look and feel older.
Researchers at Columbia University have found that eating fewer calories may be particularly important for people with the APOE e4 gene.[573] They followed 980 elderly individuals for four years, measuring their daily calories. Compared to people with a low calorie intake, those with the highest calorie intake were 2.3 times more likely to develop Alzheimer’s disease —but only if they also had the APOE e4 gene. In other research on CR, in an ongoing project known as the CALERIE study, volunteers who were normal weight or slightly overweight reduced their calorie intake by 25 percent for two years and had significant decreases in cardiovascular risk factors, including lower blood pressure.[574]
However, calorie restriction has drawbacks: It is hard to maintain long-term and has been associated with decreased testosterone levels, irritability, and a lower sex drive —so there may not be a good reason to live longer. Scientists have looked at other ways to mimic the benefits of CR without these side effects, including the antidiabetic drug metformin, which lowers high blood sugar levels; exercise; stress management; and improved sleep.
CONSIDER INTERMITTENT FASTING AND THE TIMING OF YOUR MEALS
There may be another way to keep your calorie intake in check. As I have discussed, a possible cause of memory loss is the overproduction of beta amyloid and abnormal tau proteins that damage brain cell circuits. One way your brain eliminates these proteins is through autophagy,[575] a process that’s like having tiny trash collectors cleaning up the toxins. Nightly 12-to-16-hour fasts turn on this process. That means if you eat dinner at 7 p.m. and don’t eat again until between 7 and 11 a.m., you give your brain time for trash cleanup. This “intermittent fasting,” as it is called, can significantly improve memory,[576] mood,[577] fat loss,[578] weight, blood pressure, and inflammatory markers.[579] You can also use this method of eating to reduce your calorie consumption —for example, by skipping breakfast and eating only lunch and dinner two or three days each week.
New research also suggests that you should avoid eating within two to three hours of bedtime and that late-night eating puts you at a higher risk of heart attack, stroke, and diabetes.[580] Eating late puts your brain in a “high alert” stress state, causing your body to release stress hormones when it should be winding down. In healthy people, blood pressure drops by at least 10 percent when they go to sleep, but late-night eaters’ blood pressure stays high. People whose blood pressure does not fall at night are known as “nondippers,” and they have a much higher rate of heart-related death. Research has shown that late eaters are nearly three times more likely to be nondippers. You don’t want to be one of them.
Two things seem certain: Consuming too many calories is bad for your brain and body, and if you are going to put something into your body, you want to be sure you are getting the biggest health bang for the cost.
Beware the standard American diet (SAD).
No one makes a conscious decision to eat foods that trigger inflammation, but that is exactly what most Americans do in consuming the standard American diet of fast food; sugar; simple carbohydrates; dairy products; trans fats; some animal-derived saturated fats; excess omega-6 fatty acids; nutrient-bankrupt refined and processed foods; and products filled with pesticide residues, antibiotics, and hormones. This type of diet is loaded with chemicals that are unnatural to your body, which causes it to respond as if it has been injured. Inflammation is your body and brain’s healing response to that injury. Over time, if your diet doesn’t change, the inflammation can become chronic, and as we’ve seen, that can lead to many health problems. It’s enough to make anyone feel SAD!
Right now, make a commitment to become more aware of and serious about the foods you put in your body. Aim to eat “clean” —foods that are organically grown or raised and free of hormones, antibiotics, and pesticides. (Even small amounts of pesticides can build up in your brain and body over time.) Whenever possible, choose meat from animals that are free range and/or grass fed, and organically grown nuts and seeds. Start reading food labels, and do your best to avoid food additives and artificial preservatives, dyes, and sweeteners.
Fish is an excellent source of healthy protein and omega-3 fats, but some varieties are more toxic than others. Generally, smaller fish contain lower amounts of mercury than larger fish like tuna, so limit your consumption of the latter. Whenever possible, buy species that are not overfished, and eat a fairly wide variety, preferably those highest in omega-3s, like wild Alaskan salmon, trout, sardines, anchovies, and Atlantic and Pacific mackerel. Learn more about which fish to add to your diet at www.seafoodwatch.org, the website of the Monterey Bay Aquarium in Monterey, California.
Organic and sustainably raised produce can be pricey, so it helps to know which fruits and vegetables carry the highest pesticide loads and to buy organic when it matters most. I consult the Environmental Working Group’s annual lists of foods with the highest and lowest levels of pesticide residues and recommend that you do so as well. (Stay updated at www.ewg.org.) Here is the current list of 13 foods with the highest levels of pesticide residue: strawberries, spinach, nectarines, apples, peaches, pears, cherries, grapes, celery, tomatoes, sweet bell peppers, potatoes, and hot peppers. Try to buy organic when purchasing these fruits and vegetables.
The 15 foods with the lowest levels of pesticide residue are sweet corn, avocados, pineapples, cabbage, onions, frozen sweet peas, papayas, asparagus, mangoes, eggplant, honeydew melon, kiwifruit, cantaloupe, cauliflower, and grapefruit. (The EWG notes that because a small amount of sweet corn, papaya, and summer squash sold in the United States comes from genetically modified seeds, if you want to avoid GMOs, buy organic varieties.)
CHANGE THE WAY YOU EAT (AND DRINK)
Pick the healthiest protein.
It may come as a surprise to learn that the only component of your body more abundant than water is protein. You need protein in order to keep your cells, tissues, and organs growing and functioning properly. It also contributes to the health of everything from your muscles, hair, and skin to various hormones and neurotransmitters, which all require a steady supply of the 20 amino acids that are the building blocks of protein. A portion of these amino acids are made by your body, but the rest —the essential amino acids —must come from the food you eat.
Protein is also a critical part of your diet because of its role in maintaining a healthy metabolism. It stimulates the release of metabolic hormones that help stabilize your blood sugar levels and stop energy crashes. As a result, eating or snacking on protein helps you feel full longer than you do after a high-carb or sugary snack or meal. And because protein takes more energy to digest, you also wind up burning more calories.
With all these benefits, you might think you need to eat lots of protein to stay healthy, but small quantities are all that is required. In fact, consuming too much can be detrimental, as it accelerates the internal processes (oxidation, inflammation) that contribute to faster aging and disease. Our recommendation at Amen Clinics is to eat a limited amount with every meal and snack, every four to five hours, to help balance your blood sugar and decrease cravings.
Given that small doses are better for you than large ones, it becomes even more important to choose the highest-quality protein. High-quality animal protein, whether lamb, turkey, chicken, beef, or pork, is free of hormones and antibiotics, free range, and grass fed. Though it is more expensive than industrial farm-raised animal protein, it is a good investment in your health. Compared with grass-fed meat, industrially raised meat is about 30 percent higher in palmitic acid (a type of unhealthy saturated fat), which has been linked with cardiovascular disease. And don’t forget fish, beans and other legumes, raw unsalted nuts, and high-protein veggies, such as broccoli and spinach. Fish, poultry, and most meats contain all the necessary amino acids, while plant foods contain only some of them. However, plant foods are an essential part of a healthy diet —not just for their protein, but also for their many disease-preventing phytonutrients. See “Go for the greens (and reds, yellows, blues, and other hues)” for more information.
Say, What’s Wrong with Soy?
Get your fill of the right fats.
You may be thinking, Why is fat so high on this checklist? It is because healthy fats are essential to keeping your body and brain disease-free. A case in point: A Mayo Clinic study found that the risk of cognitive impairment was 42 percent lower in people who ate a fat-based diet; 21 percent lower in those who ate a protein-based diet; but four times higher in those who ate a simple carbohydrate–based diet (think bread, pasta, potatoes, rice, and sugar).[581] It’s the sugar, not the fat, that’s the problem (see more in “Choose brain-boosting carbohydrates” and “Say good-bye to sugar”).
The war on fat is over —at least in terms of dietary fat. It is clear that your body needs good fats for a variety of essential functions, from storing energy and maintaining healthy brain function to creating healthy cells and hormones. Eating more of the right fats will also help you lose body fat. Research has shown that eating a moderate-fat versus a low-fat diet (35 versus 20 percent of calories from fat) can mean the difference between losing weight and waistline inches and actually gaining both! A moderate-fat diet has another advantage: Healthy fats help with satiety —feeling full. In the study mentioned above, 54 percent of the moderate-fat dieters were able to follow their program for the entire 18 months, while only 20 percent of the low-fat dieters were able to stick with theirs.
Notice that I keep reiterating the terms good and healthy in describing the fats you should be eating. You still need to avoid the so-called bad fats: fried fats, trans fats, and some saturated fats. Here is a look at how different kinds of fats impact your health.
- Unsaturated fats. These are beneficial fats thanks to their role in improving cholesterol levels, easing inflammation, stabilizing heart rhythms, and balancing blood sugar. There are two kinds of unsaturated fats: polyunsaturated and monounsaturated. Commonly referred to as PUFAs and MUFAs (polyunsaturated fatty acids and monounsaturated fatty acids), they are predominantly found in plant foods, such as vegetable oils (like olive oil), nuts, and seeds. Earlier we introduced these two important polyunsaturated fats:
- Omega-3 fatty acids. Two types of omega-3s in particular, EPA and DHA, are crucial for optimal brain health and are found in cold-water fish, such as salmon, mackerel, sardines, and trout. Getting inadequate amounts of EPA and DHA (which must come from your diet) puts you at greater risk of cognitive decline in aging, psychological disturbances, depression, and many other illnesses. Higher levels of EPA and DHA are associated with significantly less beta amyloid in the blood, a reduced incidence of Alzheimer’s, and slower cognitive decline.[582]
- Omega-6 fatty acids, like omega-3s, are essential for health, playing a critical role in brain function as well as in normal growth and development. Sources include most vegetable oils (soybean, sunflower, safflower, corn, canola), many fried foods, cereals, whole-grain breads, and processed foods. However, overconsumption of omega-6 fatty acids can cancel out the benefits of omega-3s, and the standard American diet, with its overabundance of omega-6-rich vegetable oils, puts many people’s ratio of omega-6s to omega-3s at a whopping 20 to 1 or even higher (an optimal ratio may be less than 4 to 1). This high ratio is pro-inflammatory and increases the risk of heart disease, cancer, diabetes, and many other health problems.
To reach a more favorable balance of omega-6s to omega-3s, eat fewer foods that contain omega-6s and more with omega-3 EPA and DHA. Taking fish oil supplements can also help maintain a healthy omega balance.
- Saturated fats. These fats can be either bad or good, depending on their structure. According to cardiologist Mark Houston, MD, from Vanderbilt University,[583] short- to medium-chain saturated fats (4 to 12 carbon triglycerides) tend to be healthier than long-chain ones. Here are a few examples of potentially healthy and unhealthy saturated fatty acids:
- Butyric (4 carbon) acids are found in fiber-rich foods like sweet potatoes, vegetables, beans, nuts, and fruit, as well as in butter and ghee (clarified butter).
- Caprylic (8 carbon), capric (10 carbon), and lauric (12 carbon) acids are medium-chain triglycerides (MCTs) found in coconut and coconut oil that, although saturated, can be used by the brain to make energy and have shown memory benefits, particularly in people with blood sugar problems.[584]
- Myristic acid is a 14-carbon saturated fat found in most animal fats (including dairy foods) and some vegetable oils. These fatty acids may be detrimental to heart health, so they should be consumed only in small amounts.
- Palmitic acid is a 16-carbon saturated fat that negatively affects cholesterol and heart health. This fat is created in your liver when you eat a high-sugar, high-carbohydrate diet. It also creates the marbling in the meat of corn-fed cattle.
- Stearic acid is an 18-carbon fatty acid found in grain-fed meats, sausage and bacon, cold cuts, peanuts, peanut butter, margarine, fried potatoes, whole milk, cheese, and vegetable oils (it is highest in sunflower oil). Although chocolate is high in stearic acid, it is also high in antioxidants and flavonoids, which help balance its health benefit when eaten in small amounts.
Overall, the healthiest strategy is to cut back on saturated fats like myristic, palmitic, and stearic acids and add more polyunsaturated fats (fish oil, nuts, and seeds) to your diet.
- Trans fats. These synthetic fats, or “Frankenfats,” are the worst fats. They have no place in your diet. They are associated with memory problems, even in young adults.[585] They also decrease healthy blood flow and increase the likelihood of clots, which can cause strokes and heart disease. Partially hydrogenated vegetable oils, shortening, margarine, many processed foods, commercially prepared fried foods, and packaged baked goods, including doughnuts, crackers, and snack foods, contain trans fats.
Beware of the many processed foods carrying a “trans fat–free” label on their packaging. Because current government regulations require that trans fats be listed on a food label only if the level is above the legal limit of 0.5 grams per serving, many products aren’t really trans fat–free. One way to know: If the label lists partially hydrogenated oils or vegetable shortening, the food contains trans fats. The FDA has set a deadline of 2018 for companies to eliminate trans fats from their products. Until then, avoid these health-harming fats.
Sources of the Healthiest Fats and Oils vs. the Unhealthiest Fats and Oils
HEALTHIEST FATS AND OILS
UNHEALTHIEST FATS AND OILS
Go for the greens (and reds, yellows, blues, and other hues).
If you were to do nothing else to change your diet except eat more colorful fruits and vegetables, you would still get enormous benefits from the nutrients, vitamins, and minerals they contain, which your body needs for robust health. Broccoli and other cruciferous vegetables, for example, as well as various herbs and spices (e.g., curcumin) contain sulforaphane, which powerfully assists in DNA repair. Foods from plants of every color, even white, also help prevent cancer and reduce the inflammation that contributes to Alzheimer’s disease, heart disease, arthritis, gastrointestinal disorders, and many other illnesses. Plant nutrients bolster your immune system in its role of fending off attacks and disease. (Just be sure to eat twice as many vegetables as fruits to avoid the extra sugar.)
Some of the most age-defying ingredients in produce are its antioxidants, which decrease the destruction caused by free radicals in the body. A food’s antioxidant capacity is measured by its oxygen radical absorbance capacity or ORAC value; see opposite page. Blueberries have a well-deserved reputation for being a brain-healthy food, but it’s clear from this chart that acai fruit and raspberries have even more antioxidant clout and that a number of herbs and spices —cloves, oregano, rosemary, thyme, cinnamon, turmeric, and sage —have true antioxidant superpowers. (Read more about them in “Flavor your food with brain-smart herbs and spices,” page 275.)
Antioxidant-Rich Foods with ORAC (Oxygen Radical Absorbance Capacity) Ratings
Cloves |
290,000 |
Oregano |
175,000 |
Rosemary |
165,000 |
Thyme |
157,000 |
Cinnamon |
131,000 |
Turmeric |
125,000 |
Sage |
120,000 |
Acai fruit |
102,000 |
Parsley |
73,000 |
Cocoa powder |
55,000 |
Raspberries |
19,000 |
Walnuts |
13,000 |
Blueberries |
9,600 |
Artichokes |
9,400 |
Cranberries |
9,000 |
Kidney beans |
8,600 |
Blackberries |
5,900 |
Pomegranates |
4,400 |
Choose brain-boosting carbohydrates.
It makes perfect sense to discuss the best carbohydrates for your brain right after touting the benefits of fruits and vegetables because some of the healthiest carbs are . . . fruits and vegetables! Veggies like brussels sprouts and asparagus, which are nonstarchy, and fruits like pears and apples are complex carbohydrates, the best kind of carbs to eat as they are high in fiber, slower to digest, and low glycemic (which means they don’t cause your blood sugar to shoot up). If you can swap foods like these for the high-glycemic, low-fiber carbs in your diet —the doughnuts, pizza, candy, cookies, French fries, and such —you’ll be on a fast track to improving your insulin and blood sugar levels, reducing your cravings, and bettering your memory.
Keeping insulin in check is critical to your overall mental and physical health. It’s a hormone that helps determine how the calories you eat are used by your body. It is manufactured in the pancreas, which boosts production when you consume more simple carbs like sugar, processed grains, potato chips, and other foods that are quickly converted to sugar. Research by Harvard endocrinologist and obesity expert David Ludwig, MD, PhD, has shown that insulin tends to increase both the size and number of fat cells. When insulin levels are high, fat cells accumulate more and more glucose and fat. Staying on this kind of diet makes it impossible, practically speaking, to lose weight. The answer? Wean yourself off of the insulin-boosting simple carbohydrates and replace them with hunger-satisfying, high-fiber, low-glycemic carbohydrates.
MEET THE GLYCEMIC INDEX (GI) AND GLYCEMIC LOAD (GL)
These two rating systems can help you make better food choices. The glycemic index (GI) ranks carbohydrates on their effect on blood sugar, using a scale of one to 100+ (glucose is 100). GI foods with a lower number tend to be healthier because they don’t spike blood sugar; foods with a higher GI number are generally less healthy because they quickly raise blood sugar. In general, it’s healthiest to stick with foods that have a GI value under 60. One surprising finding from the research: Table sugar is ranked lower on the GI than potatoes and bread!
Glycemic load is an even more valuable number because it takes both blood sugar and portion size into account. Pineapple, for instance, has a high GI (66), but a low GL (6). That means you have to eat a lot of pineapple to raise your blood sugar. A low GL is 10 or under (for a comprehensive list of GL foods from the American Diabetes Association, see http://care.diabetesjournals.org/content/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf). Don’t assume, however, that a food with a low GL is automatically good for you. Milk, for example, has a low GL, but it may be adulterated with antibiotics and hormones. To be sure your diet is healthy, check that the foods you are eating meet all the Memory Rescue Diet principles.
FIBER: A VITAL CARBOHYDRATE
Fiber is an unsung dietary hero. It provides a raft of health benefits, including balancing blood sugar, helping you feel full after a meal, reducing colon cancer risk, and keeping your bowels working smoothly. Yet most of us get far too little. The average American consumes less than 15 grams of fiber a day; compare that to the estimated 135 grams our prehistoric ancestors used to eat! The recommended amounts today are 25 to 30 grams for women, and 30 to 38 grams for men.
There are two types of fiber —soluble and insoluble. Soluble fiber, found in foods such as apples, blueberries, beans, oatmeal, and fiber supplements, helps prevent heart disease and diabetes. It also feeds the good bacteria in your gut, boosting immunity and helping limit the growth of bad bacteria (see chapter 7 for more on the role of gut bacteria in brain and body health). Insoluble fiber —what we think of as roughage —is found in seeds, stems, and skins. It helps keep the intestines cleaned out and distributes the critical by-products of soluble fiber throughout the colon.
Eating lots of vegetables will significantly increase your intake of both soluble and insoluble fiber. Fiber supplements also can be helpful, especially if you are insulin resistant or have high cholesterol.
TROUBLESOME GRAINS
Many people look to breads and pasta as their primary sources of fiber; however, their health benefits are dubious at best. Sadly, the wild grains that our ancestors ate in tiny amounts bear little resemblance to the genetically hybridized grains produced today. I say sadly because our digestive systems are simply not equipped to process these modern grains —especially since the quantity we now consume has increased exponentially since the agricultural revolution began 300 years ago.
Modern grains are problematic in at least two ways. First, many of them turn to sugar in the body. And second, several —wheat, barley, rye, kamut, bulgur, corn, and spelt —contain gluten (the Latin word for glue), a sticky substance that gives bread dough its elasticity and helps it rise. Gluten has found its way into commercially made breads, cakes, cookies, cereals, pasta, and other grain-based products, as well as salad dressings, sauces, processed foods, and even cosmetics. And that has given rise to gluten-related health issues, including the autoimmune illnesses celiac disease, type 1 diabetes, and Hashimoto’s disease. Gluten can also cause flu-like symptoms, psychological disturbances, acne, arthritis, and food addiction and increase insulin resistance. And it can lower brain blood flow.[586] According to the Center for Celiac Research, 18 million Americans have gluten sensitivity, which can lead to more than 100 symptoms, including chronic diarrhea, bloating, flatulence, nausea, abdominal pain, skin rashes, fatigue, and mental fogginess. Gluten-free diets are associated with a reduction, and even full remission, of symptoms in a subset of schizophrenic patients[587] and improvement in autistic and ADHD symptoms in a subset of patients.[588]
Another troublesome grain is corn. Its unhealthy fatty-acid profile (high levels of omega-6 fats plus very low levels of omega-3s) makes it an inflammatory food that can damage the intestinal lining. Of particular concern is the widespread use of Roundup (a highly toxic glyphosate pesticide that is banned in some European countries) on US corn,[589] most of which is raised from genetically modified seeds. Glyphosate has been associated with ADHD,[590] cancer, depression, Parkinson’s disease, MS, hypothyroidism, and liver disease.[591]
Corn is ubiquitous in America, from corn oil to cornstarch to corn syrup and beyond, but you can greatly reduce your intake by avoiding processed foods and recipes containing corn kernels. That was true for Victor, who had suffered with anxiety, depression, and insomnia for decades. He had seen endocrinologists, psychiatrists, cardiologists, and sleep doctors but found no relief.
After a week on the Memory Rescue eating plan, his mood was better than it had been in years. When Victor added corn back into his diet, he said that “within a couple of bites” he knew it was the problem. Although he loved corn chips, corn tortillas, and popcorn, he decided the relationship wasn’t worth the pain, so he broke up with corn. He was amazed that after suffering for so long, he could feel happy by doing something so simple.
Animals Need Good Food Too
Aslan with Tana
Aslan’s macerated skin
Chloe and Aslan
Say good-bye to sugar.
Arguably the worst carbohydrate in terms of your overall health is sugar. Per person, Americans eat about 140 pounds of sugar a year. Refined sugar is 99.4 to 99.7 percent pure calories, with no vitamins, minerals, or other redeeming ingredients. And don’t be fooled: Whether it comes from a beehive, a maple tree, or any other natural source, it is still sugar. In the past several years, many sources have suggested that diabetics should use the sweetener agave because of its high fructose content (a staggering 80 to 90 percent). Fructose is often called a low-glycemic sweetener because unlike sucrose it doesn’t cause insulin to spike. However, fructose is toxic to the liver and may trigger metabolic syndrome, fatty liver, and insulin resistance.
When you eat any form of sugar, your blood sugar spikes, your pancreas releases insulin, your blood sugar drops, and you long for something sweet . . . which restarts the same cycle. Thus, when you eat sugar and simple carbs, you wind up craving them like a drug addict craves his drug.
Of course, that’s just one of sugar’s ill effects. Eating sugar and sugary foods increases inflammation and erratic brain cell firing, causes mineral deficiencies and overweight, and has been associated with increased triglycerides, as well as lower HDL and higher LDL cholesterol. As for its impact on the brain, sugar consumption has been linked with depression, ADHD, hyperactivity, and increased slow brain waves in brain imaging studies. Research at UCLA showed that sugar affects learning and memory as well.[592]
How to Identify Sugar on Food Labels
ARTIFICIAL SWEETENERS: NOTHING SWEET ABOUT THEM
Consuming artificial sweeteners regularly is not a recipe for good health. It can contribute to chronically high insulin, which increases your risk for Alzheimer’s disease and raises the risk of heart disease, diabetes, metabolic syndrome, and other health problems. It’s a fallacy that artificial sweeteners help you lose weight; on the contrary, they may lead to weight gain because they may lower metabolism. Animal research has shown that artificially sweetened food slowed metabolism and led to greater weight gain than sugar-sweetened foods —even though those animals eating the sugary foods consumed more calories. The bottom line: Whether the sweetener is aspartame (NutraSweet, Equal), saccharin (Sweet’N Low), or sucralose (Splenda), it is better to avoid it.
ERYTHRITOL AND STEVIA: BETTER ALTERNATIVES
Erythritol, a sugar alcohol that comes in crystals or powder form, has no calories and doesn’t lead to blood sugar or insulin spikes. Use it with caution until you know how you react to it, since most sugar alcohols (such as xylitol and maltitol) cause GI distress.
Stevia, extracted from the leaf of an herb, is 200 to 300 times sweeter than sugar, but it does not affect blood sugar levels the way sugar does. In fact, it may stabilize blood sugar levels, enhance glucose tolerance, and lower blood pressure, but more research is needed. Note: Consult with a health-care provider before using stevia if you take medication for blood pressure or diabetes.
Hydrate with H2O.
If you are a man, roughly 60 percent of your body is water; if you are a woman, about 55 percent. The percentage of your brain that is water is even higher: 80 percent. Water is essential for everything from lubricating your joints, flushing out waste products, and manufacturing hormones and neurotransmitters to regulating body temperature and helping deliver oxygen throughout your body. Not staying adequately hydrated has consequences for both brain and body: Research has shown that performance in tasks requiring attention, memory, and physical performance are diminished when you are just 2 percent dehydrated.[594] The elderly, in particular, need to make a point of drinking water because the mechanism that triggers thirst can become less efficient with age.
Staying adequately hydrated —which I define as drinking eight to ten glasses of clean water a day —is especially important if you are losing weight. First, it helps prevent overeating. When you think you’re hungry, you may actually be thirsty. Second, your body needs water to flush out the toxins released by stored body fat. Finally, if you drink two glasses (16 ounces) of water 30 minutes before a meal or snack, you can eat less and still feel satisfied. But dieting or not, avoid drinking water with your meals because it dilutes stomach acid, slowing digestion.
|
Cutting out sweet beverages like soda and fruit juice eliminates an average of 400 calories per day from the typical American diet! |
Just as important as downing enough water is limiting liquid calories and dehydrating drinks. Replace sodas (including diet sodas), fruit juices, and other sugary drinks with water. (You can either swap those calories for an equivalent amount of healthier food or cut them entirely and could lose 40 pounds in one year.) Avoid caffeine, alcohol, and other diuretics, and when you sweat during exercise, be sure to replace those fluids.
Move on from Cow’s Milk
|
Swap regular butter for clarified butter, or ghee. It’s the pure butterfat that remains once the allergenic milk proteins, casein and whey, have been removed. |
Flavor your food with brain-smart herbs and spices.
It’s easy to forget that herbs and spices are not just flavor enhancers for food, but promoters of good health too. These plant-derived seasonings have a long history of medicinal uses that you can capitalize on in your cooking. (For ideas on how to incorporate them into your cooking, see The Brain Warrior’s Way Cookbook.) Here are some of the most powerful memory-enhancing herbs and spices, along with a few of their benefits.
THE HERBS
- Basil: This potent antioxidant has been shown to improve blood flow to the brain, as well as improve cognitive function and prevent strokes.
- Garlic: Eating this bulbous herb increases blood flow and improves brain function. Regular consumption can help lower the risk of strokes and boost the immune system’s ability to ward off colds and flu. Garlic can also help stabilize blood sugar and improve cholesterol levels.
- Marjoram: The lineup of nutrients in this pretty, sweet-flavored herb is impressive —vitamin C, beta carotene, vitamin A, lutein, and zeaxanthin, which are known to protect against age-related degenerative diseases and cataracts. Marjoram also has anti-inflammatory and antibacterial properties.
- Mint: The scent of peppermint improves memory and focus, and its oils can soothe digestive upsets.
- Oregano: A superstrong antioxidant (as its ORAC score attests), oregano protects brain and body cells from free radicals that can cause premature aging. It may also ease insomnia and relieve migraine headaches.
- Rosemary: Another ORAC star, this well-known herb has both antioxidant and anti-inflammatory properties. It improves circulation and digestion and offers protection from the cognitive decline associated with dementia. The smell of rosemary alone has been shown to help memory.[597]
- Saffron: This herb appears to increase serotonin levels in the brain. Multiple studies at the University of Tehran in Iran found that saffron was as effective as antidepressant medication in treating people with mild to moderate depression. Saffron can also improve memory and the ability to learn.
- Sage: Sage enhances memory and decreases the cognitive decline associated with Alzheimer’s disease. The herb inhibits an enzyme that breaks down acetylcholine, a neurotransmitter that is memory enhancing at high levels.
- Thyme: This herb helps to protect neurons in the brain from premature aging. It also increases the amount of DHA in the brain. Thyme is so densely packed with polyphenols, vitamins, and minerals that it, too, has one of the highest ORAC values of all herbs.
THE SPICES
- Black pepper: This spice enhances absorption of numerous compounds, including curcumin (a powerful antioxidant). It also increases hydrochloric acid (stomach acid), which aids in digestion.
- Cayenne pepper: The bold taste in cayenne is created by capsaicin, a well-known pain reliever. It, too, increases hydrochloric acid and helps lower inflammation, improve immunity, and stimulate metabolism. A large population study found that people who ate red chili peppers had a 13 percent lower risk of death from heart disease and strokes than those who ate none.[598] Be careful to moderate your intake if you suffer from hypertension.
- Cinnamon: This sweet/savory spice has been shown to lower cholesterol, fasting glucose, and HbA1c levels and improve insulin sensitivity. It has also been found to improve working memory in older adults and in prediabetic people, while improving blood flow to the prefrontal cortex.
- Cloves: This fragrant super-antioxidant (it tops the ORAC list) has had many medicinal roles over the millennia, from soothing upset stomachs and tooth pain (clove oil) to relieving diarrhea and acting as an expectorant. It also contains eugenol, a potent anti-inflammatory. The familiar dried flower buds of the clove tree are a popular flavoring in many Middle Eastern and Asian cuisines.
- Coriander: The phytonutrients in coriander may help control blood sugar and lower cholesterol levels. It is rich in manganese, vitamin C, and vitamin K.
- Curcumin: A polyphenol mix from turmeric root that is used in curry, curcumin is the primary curcuminoid in turmeric. (Curcuminoids have been shown to decrease beta-amyloid plaques and inflammation.) In a double-blind, placebo-controlled study,[599] a special curcumin preparation with enhanced absorption (Longvida) improved memory and attention after just one hour. After four weeks, participants’ working memory, energy levels, calmness and contentedness (measures of mood), and even fatigue induced by psychological stress all significantly improved.
- Ginger: The spice has anti-inflammatory properties that may protect against neurodegenerative diseases and reduce the oxidative stress that causes brain cells to age and die. Ginger contains natural agents to help decrease nausea and vomiting, and it may help lower cholesterol. Note: Because of ginger’s anticoagulant properties, check with your health-care provider before using ginger supplements if you are taking an anticoagulant medication.
- Nutmeg: This aromatic spice contains eugenol, a compound thought to protect the cardiovascular system. It also contains myristicin, which helps to prevent the formation of beta-amyloid plaques.
TAKE A BRIGHT MINDS APPROACH TO THE FOOD YOU EAT
Based on these 10 nutrition principles, here is a reminder of what to eat —and what to avoid —from a BRIGHT MINDS viewpoint. Knowing your personal risk(s) will help you choose the areas to focus on.
Blood Flow
FOODS TO CHOOSE
Spices: cayenne pepper,[600] ginger, garlic,[601] turmeric,[602] coriander and cardamom,[603] cinnamon,[604] rosemary, and bergamot (for cholesterol-lowering properties)
Arginine-rich foods to boost nitric oxide and blood flow: beets, pork, turkey, chicken, beef, salmon, halibut, trout, steel-cut oats, clams, watermelon, pistachios, walnuts, seeds, kale, spinach, celery, cabbage, and radishes. Drinking nitrate-rich beet juice has been found to lower blood pressure, increase stamina during exercise, and in older people, boost blood flow to the brain.[605]
Foods rich in vitamin B6, B12, and folate: leafy greens, cabbage, bok choy, bell peppers, cauliflower, lentils, asparagus, garbanzo beans, spinach, broccoli, parsley, cauliflower, salmon, sardines, lamb, tuna, beef, and eggs
Vitamin E–rich foods to widen blood vessels and decrease clotting: green leafy vegetables, almonds, hazelnuts, and sunflower seeds
Magnesium-rich foods to relax blood vessels: pumpkin and sunflower seeds, almonds, spinach, Swiss chard, sesame seeds, beet greens, summer squash, quinoa, black beans, and cashews
Potassium-rich foods to help control blood pressure: beet greens, Swiss chard, spinach, bok choy, beets, brussels sprouts, broccoli, celery, cantaloupe, tomatoes, salmon, bananas, onions, green peas, sweet potatoes, avocados, and lentils
Fiber-rich foods, which have been shown to lower blood pressure[606] and improve cholesterol levels.[607] See page 239 in chapter 14.
Vitamin C–rich foods: See page 200 in chapter 12.
Polyphenol-rich foods: See page 118 in chapter 8.
Garlic-rich foods, which lower cholesterol
Omega-3-rich foods: See page 107 in chapter 7.
Maca, a root vegetable/medicinal plant native to Peru, which reduces blood pressure[608]
FOODS TO LOSE
Caffeine
Soda, both regular and diet
Baked goods
French fries and other foods fried in vegetable oils
Trans fats
Low-fiber “fast” foods
More than two to four servings of alcohol a week
Retirement/Aging
FOODS TO CHOOSE
Antioxidant-rich spices: cloves, oregano, rosemary, thyme, cinnamon,[609] turmeric, sage, garlic, ginger, and fennel[610]
Antioxidant-rich foods: acai fruit, parsley, cocoa powder, raspberries, walnuts, blueberries, artichokes, cranberries, kidney beans, blackberries, pomegranates, chocolate, olive and hemp oil (not for cooking at high temperatures), green and dandelion green tea
Choline-rich foods to support acetylcholine and memory:[611] shrimp, eggs, scallops, chicken, turkey, beef, cod, salmon, shiitake mushrooms, chickpeas, lentils, and collard greens
Allicin-rich foods: See page 200 in chapter 12.
Polyphenol-rich foods: See page 118 in chapter 8.
Foods rich in vitamin B12 and folate: See page 77 in chapter 5.
FOODS TO LOSE
Sugar and foods that turn to sugar
Charred meats
Trans fats
If ferritin or iron levels are high, avoid foods with high dietary iron: red meat, spinach, chard, cumin, soybeans, collard greens, lentils, chickpeas, broccoli, leeks, beans, sprouts, asparagus, kelp, pumpkin and sesame seeds, olives
Inflammation
FOODS TO CHOOSE
Anti-inflammatory spices: turmeric,[612] cayenne, ginger,[613] cloves, cinnamon,[614] oregano, pumpkin pie spice, rosemary, sage, and fennel[615]
Folate-rich foods: spinach, dark leafy greens, asparagus, turnips, beets, mustard greens, brussels sprouts, lima beans, beef liver, root vegetables, kidney beans, white beans, salmon, and avocados
Omega-3-rich foods; the best studied to lower cardiovascular risk and inflammation: flaxseeds, walnuts, salmon, sardines, beef, shrimp, walnut oil, chia seeds, and avocado oil
Prebiotic-rich foods: dandelion greens, asparagus, chia seeds, beans, cabbage, psyllium, artichokes, raw garlic, onions, leeks, and root vegetables (sweet potatoes, yams, squash, jicama, beets, carrots, and turnips)
Probiotic-rich foods: brined vegetables (not vinegar), kimchi, sauerkraut, kefir, miso soup, pickles, spirulina, chlorella, blue-green algae, and kombucha tea
Tart cherry juice, which decreases levels of inflammatory CRP[616]
Magnesium-rich foods: See page 77 in chapter 5.
Polyphenol-rich foods: See page 118 in chapter 8.
Allicin-rich foods: See page 200 in chapter 12.
Fiber-rich foods: See page 239 in chapter 14.
FOODS TO LOSE
High omega-6 vegetables: corn and soybeans
High omega-6 vegetable oils: corn, safflower, sunflower, soybean, canola, and cottonseed
Sugar and refined grains
Wheat flour
Trans fats: anything with “partially hydrogenated” or “vegetable shortening” on the label
Processed meats
Grain-fed meats
Food additives, such as MSG and aspartame
Gluten and other foods that disrupt the gut lining
Genetics
FOODS TO CHOOSE
Spices to decrease beta amyloid: sage, turmeric, cinnamon, cardamom, ginger, and saffron
Spices to decrease tau aggregation: cinnamon
Foods to decrease beta amyloid: salmon, blueberries, and curry
Polyphenol-rich foods that contain quercetin and other ingredients that increase circulation, prevent LDL oxidation, and decrease inflammation and beta-amyloid plaques: chocolate, green tea, blueberries, kale, red wine, onions, apples, cherries, and cabbage
Foods rich in vitamin B6, vitamin B12, and folate: See page 77 in chapter 5.
Magnesium-rich foods: See page 77 in chapter 5.
Vitamin D-rich foods: See page 200 in chapter 12.
A ketogenic (very low carbohydrate) diet has been shown to decrease beta amyloid in animal models.[617]
FOODS TO LOSE
Meals with high GI foods and lots of saturated fat
Processed cheeses and microwave popcorn
Head Trauma
FOODS TO CHOOSE
Spices to support brain healing: turmeric[618] and peppermint[619]
Choline-rich foods to boost acetylcholine: shrimp, eggs, scallops, sardines, chicken, turkey, tuna, cod, beef, collard greens, and brussels sprouts
Omega-3-rich foods to support nerve cell membranes; see page 107 in chapter 7.
Other anti-inflammatory foods, such as prebiotic- and probiotic-rich foods: See opposite page or page 107 in chapter 7.
Zinc-rich foods: See page 200 in chapter 12.
FOODS TO LOSE
Alcohol
Caffeine
Sugar
Fried foods
Processed foods
Toxins
FOODS TO CHOOSE
Foods that nourish your liver: green leafy vegetables for folate, an essential detoxification nutrient; protein-rich foods, including eggs; brassicas (any color cabbage, brussels sprouts, cauliflower, broccoli, and kale) for detoxification; oranges and tangerines (for vitamin C/limonene); berries; sunflower or sesame seeds (high in cysteine); and caraway and dill seeds (for limonene)[620]
Foods that nourish your kidneys: water (drink 8 to 10 glasses a day); spices to support detoxification, including clove,[621] rosemary,[622] turmeric;[623] nuts and seeds, such as cashews, almonds, and pumpkin seeds for magnesium; green leafy vegetables; citrus fruits, except grapefruit; beet juice for circulation and endurance; ginger for its anti-inflammatory properties; blueberries (which increase filtration rate in kidneys), raspberries, strawberries, blackberries; garlic; and sugar-free chocolate to increase blood flow
Foods that nourish your skin: water; green tea; colorful fruits and vegetables for antioxidants, especially organic berries, kiwifruit, oranges, tangerines, pomegranates, broccoli, and peppers; avocados; olive oil; almonds, walnuts, sunflower seeds; wild salmon; and sugar-free chocolate
FOODS TO LOSE
Foods that inhibit liver detoxification: processed meats; grapefruit; capsaicin from red chili peppers; conventionally raised produce; dairy; grain-fed meats; and farmed fish
Foods that inhibit kidney detoxification:
too much animal protein; excess salt; excess phosphates (processed cheeses, canned fish, processed meats, flavored water, sodas, nondairy creamers, bottled coffee drinks and iced teas)
Mental Health
FOODS TO CHOOSE
Spices to support mental health: saffron,[624] turmeric (curcumin),[625] saffron plus curcumin,[626] peppermint (for attention problems),[627] and cinnamon (for attention problems,[628] ADHD,[629] and irritability)[630]
Dopamine-rich foods for focus and motivation: turmeric,[631] theanine from green tea,[632] lentils, fish, lamb, chicken, turkey, beef, eggs, nuts and seeds (pumpkin and sesame), high-protein veggies (such as broccoli and spinach), and protein powders
Serotonin-rich foods for mood, sleep, pain, and craving control: combining tryptophan-containing foods, such as eggs, turkey, seafood, chickpeas, nuts, and seeds (building blocks for serotonin) with healthy carbohydrates, such as sweet potatoes and quinoa, elicits a short-term insulin response that drives tryptophan into the brain; dark chocolate[633] also increases serotonin.
GABA-rich foods for anti-anxiety: broccoli, almonds, walnuts, lentils, bananas, beef liver, brown rice, halibut, gluten-free whole oats, oranges, rice bran, and spinach
Choline-rich foods: See page 137 in chapter 9.
Fruits and vegetables for mood: Eat up to eight a day.[634]
Green tea
Maca, which has been shown to reduce depression[635]
Omega-3-rich foods to support nerve cell membranes and serotonin;[636] see page 107 in chapter 7.
Antioxidant-rich foods: See page 93 in chapter 6.
Magnesium-rich foods for anxiety: See page 77 in chapter 5.
Zinc-rich foods: See page 200 in chapter 12.
Foods rich in vitamin B6, vitamin B12, and folate: See page 77 in chapter 5.
Prebiotic-rich foods: See page 107 in chapter 7.
Probiotic-rich foods: See page 107 in chapter 7.
FOODS TO LOSE
Pro-inflammatory foods
Alcohol[637]
Aspartame[638]
Caffeine[639]
Immunity/Infection Issues
FOODS TO CHOOSE
Immunity-boosting spices: cinnamon (for antimicrobial activity),[640] garlic, turmeric, thyme, ginger, and coriander[641]
Allicin-rich foods to boost immunity: raw, crushed garlic, onions, and shallots
Quercetin-rich foods: red onions, red cabbage, red apples, cherries, red grapes, cherry tomatoes, teas, lemons, celery, and cocoa
Vitamin C–rich foods, which are natural blood thinners to boost circulation: oranges, tangerines, kiwifruit, berries, red and yellow bell peppers, dark green leafy vegetables (such as spinach and kale), broccoli, brussels sprouts, cauliflower, cabbage, tomatoes, and peas
Vitamin D–rich foods: fatty fish, including salmon (511 IUs in four ounces), sardines, tuna; eggs; mushrooms (maitake, morel, shiitake); beef liver; and cod liver oil
Zinc-rich foods: oysters, beef, lamb, spinach, shiitake and crimini mushrooms, asparagus, and sesame and pumpkin seeds
Mushrooms: shiitake,[642] white button, and portabella[643]
Selenium-rich foods: nuts (especially Brazil nuts), seeds, fish, grass-fed meats, and mushrooms
Omega-3-rich foods: See page 107 in chapter 7.
Prebiotic-rich foods: See page 107 in chapter 7.
Probiotic-rich foods: See page 107 in chapter 7.
FOODS TO LOSE
Standard American diet[644]
Sodas, including diet sodas
Alcohol
Simple sugars
High omega-6s, found in most vegetable oils
Fried foods
Pesticide-laden foods
Dairy
Gluten
Neurohormone Deficiencies
FOODS TO CHOOSE
Fiber-rich foods, including those that contain lignin: green beans, peas, carrots, seeds, and Brazil nuts[645]
Hormone-supporting spices: garlic, licorice, sage, parsley, aniseed, red clover, and hops
Eggs: Many hormones are made from cholesterol, so make sure you have enough cholesterol in your diet.
Testosterone-boosting foods: pomegranate, olive oil, oysters, coconut, brassicas (including cabbage, broccoli, brussels sprouts, and cauliflower), whey protein, and garlic
Estrogen-boosting foods: flaxseeds, sunflower seeds, beans, garlic, yams, foods rich in vitamins C and Bs, beets, parsley, aniseed, red clover, licorice, hops, and sage
Thyroid-boosting (selenium-rich) foods: seaweed and sea vegetables, brassicas, and maca
Progesterone-boosting foods: chasteberry and magnesium-rich foods; see page 224 in chapter 13.
Zinc-rich foods to boost testosterone; see above or page 200 in chapter 12.
Prebiotic- and probiotic-rich foods: See page 107 in chapter 7.
FOODS TO LOSE
Sugar and simple carbohydrates
Protein from animals raised with hormones or antibiotics
Processed foods
Gluten
Soy protein isolate
Excitotoxins including MSG, aspartame, hydrolyzed vegetable protein, sucralose, and “natural flavors” (which often contain MSG)
Foods/drinks that lower testosterone levels: spearmint tea, soy, and licorice
Diabesity
FOODS TO CHOOSE
Spices: cinnamon,[646] turmeric, ginger, cumin,[647] garlic, cayenne, oregano, marjoram, sage, and nutmeg
Fiber-rich foods to balance cholesterol and blood pressure: psyllium husk, navy beans, raspberries, broccoli, spinach, lentils, green peas, pears, winter squash, cabbage, green beans, avocados, coconut, figs, artichokes, chickpeas, and hemp and chia seeds
Polyphenol-rich foods/drinks, especially green tea, coffee, and blueberries; see page 118 in chapter 8.
Protein-rich foods: eggs, meats, and fish
Low-glycemic vegetables, such as celery, spinach, and brassicas (broccoli, brussels sprouts, cauliflower)
Low-glycemic fruits, such as apples, oranges, blueberries, raspberries, blackberries, and strawberries
Omega-3-rich foods: See page 107 in chapter 7.
Magnesium-rich foods: See page 77 in chapter 5.
Vitamin D–rich foods: See page 200 in chapter 12 or see page 283.
FOODS TO LOSE
High-glycemic, low-fiber foods
Sugar
Corn, peas
Processed foods
Dried fruits
High-glycemic fruits such as pineapple, watermelon, and ripe bananas
Sleep
FOODS TO CHOOSE
Sleep-enhancing spices, such as ginger
Melatonin-rich foods (melatonin is the hormone of sleep): tart cherry juice concentrate,[648] sour cherries, walnuts, ginger, asparagus, and tomatoes
Serotonin-rich foods: See page 180 in chapter 11.
Magnesium-rich foods: See page 77 in chapter 5.
Healthy carbohydrates, such as sweet potatoes, quinoa, and bananas (which contain magnesium, too)
Chamomile or passion fruit tea
FOODS TO LOSE
Alcohol, including wine
Caffeine, including dark chocolate
Energy drinks
Spicy foods, especially at night
Grapefruit
Foods that contain diuretics: celery, cucumbers, radishes, and watermelon
Foods that contain tyramine: tomatoes, eggplant, soy, red wine, and aged cheeses
Unhealthy fatty foods
Black bean chili
High-protein foods, which are harder to digest
NOTE: Eat under low-stress conditions to allow for better digestion/absorption of nutrients.