CHAPTER 6

The Kitchen Is Your Pharmacy

Diet Essential: There is no one right diet for everyone .

Food as medicine is the foundation for both the prevention and treatment of mental health issues. Foods and their preparation represent an essential part of a complete program for prevention and recovery. Mental health depends on beneficial foods and healthy preparation methods.

In Chapter 3 , I explored five essential factors that contribute to mental illness. These are as follows:

1. Chrononutrition imbalance

2. Blood sugar handling and functional hypoglycemia

3. Food allergies and sensitivities

4. Inflammation, oxidative stress, and mitochondrial function

5. Methylation: conversion of folates/folic acid (B9) to l-methylfolate

Next I explore the principles of applying food to prevent and treat these five underlying factors common to all mental illness along with specific categories.

FIVE ESSENTIAL DIETARY PRINCIPLES FOR MENTAL HEALTH

1. Support chrononutrition . Chrononutrition refers to the use of certain foods and supplements to regulate circadian rhythm and the specific timing of food intake to effect changes in circadian rhythm. For example, eating protein-rich meals early in the day supports energy and alertness and carbohydrates later in the day enhance relaxation and sleep. Maintaining regular meal times entrains metabolic rhythm, whereas variations of regular meal times adversely affect fat metabolism and digestion. In Chapter 7 , I define four nutritional supplements that are known to help reset the circadian rhythm imbalances, which underlie depression, PTSD, bipolar disorder, and insomnia.

2. Blood sugar handling and functional hypoglycemia . Diets that supply moderate to high protein and fat, plant proteins, and low grains will help manage hypoglycemia and sugar handling. Animal proteins combine well with soothing foods like yams and baked potatoes with butter, carrots, corn tamales made with lard, gluten-free pastas with sauces, salads with homemade dressings rich in hemp oil and olive oil—all topped with sea salt, which supports adrenal function and stabilizes blood glucose. Nuts, seeds, and vegetables with some fruit are also beneficial. The timing of food is important; people with unstable blood glucose must eat every 2–3 hours. Glucose tolerance factor and adrenal glandular support recovery.

3. Decrease food allergies and sensitivitie s. The previous chapter explored the methods used to reduce toxins and sensitivities by eliminating “fake” synthetic-rich foods and focusing on the “original,” authentic source of food.

4. Decrease inflammation and oxidative stress and enhance mitochondrial function. Antioxidants, fruits, vegetables, chocolate, tea, and saturated fats all decrease inflammation and oxidative stress. Eggs, coconut oil, and the anthocyanin-rich blue and purple fruits like blueberries all quench the inflammatory fires that contribute to mental illness.

Fresh whole foods, vegetables and fruits and animal proteins, fuel the little mitochondrial engines. There are a variety of nutrients that act as antioxidants to reduce inflammation and oxidative stress in the brain. Carotenoids found in fruits and vegetables, especially the dark leafy greens and the red orange spectrum, are anti-inflammatory and antioxidant and they improve cognitive health (Johnson, 2012). A number of high-fat foods like avocado or avocado oil significantly increase absorption of the carotenoids, suggesting the benefits of guacamole and tomato salsa to support cognition (Unlu, Bohn, Clinton, & Schwartz, 2005).

5. Enhance methylation and folates . Methylation is supported by high-quality foods that emphasize folate, which is found in leafy greens, lentils, sunflower seeds, broccoli, spinach, and almonds. Liver, garlic, onions, beets, and red wine also support the methylation process, as do choline-rich foods like eggs. At least one meal a day, preferably at midday, should include protein and a big bowl of leafy greens to fuel energy and mood throughout the day. The smell of foods also improves mental health as described in Box 6.1.

Box 6.1

Breathe an Orange

More than just nutrients in foods affect our well-being. In fact, the smell of foods affects our mood. The smell of a fresh orange reduces anxiety. Oranges (and other citrus) provide vitamin C, and the white pulp provides bioflavonoids that are powerful antioxidants.

13 Essential Foods for Mental Health

•  Bone broths

•  Raw almonds

•  Wild salmon or fatty fish

•  Raw butter

•  Coconut (meat and oil)

•  Sweet potatoes

•  Avocado

•  Beets

•  Cacao (chocolate)

•  Oats and gluten-free grains

•  Arugula and other bitter greens

•  Fresh sauerkraut and other fermented foods

•  Coffee/tea (green and black)

FATS AND THE SUBSTITUTION PRINCIPLE

One of the first changes I ask clients to make is to exchange the types of fats they are using. Substituting poor-quality fats for brain-healing fats is easy and one of the top three most beneficial changes people can do first (the other two are replacing refined sugar with better sweet sources and eliminating refined carbohydrates). I have never met anyone who was unhappy when I suggested that they eat more butter and bacon.

Fats are medicine for the brain, so when eating fats consider a selection of raw oils and saturated fats. Eliminate all the Omega-6 oils like corn oil, cottonseed, soybean, canola, and sunflower oil, as well as margarine and butter substitutes. Replace with olive oil, raw organic butter, and for cooking, sesame oil and coconut oil .

Food Sources of Healthy Fats

Seeds and Nuts

Raw seeds and nuts are excellent sources of fats and protein. Avoid roasted nuts due to rancidity. One can lightly roast raw nuts in the oven at a low temperature to engage children who may not like raw nuts. Raw sunflower seeds, sesame seeds, and chia seeds are a rich source of Omega-3 and Omega-6 essential fatty acids. Chia seeds are especially beneficial for their EFAs and also contain a full complement of amino acids as well as a significant amount of digestible fiber. Nuts are best eaten if they are soaked first. Soaking reduces phytic acid that binds calcium absorption in the body. It makes them more digestible, especially for people with intestinal permeability. Peanut butter should be avoided because it carries a fungus called aflatoxin, which is a carcinogen. Better alternatives include hazelnut butter, almond butter, or cashew butter. Nuts can also be ground and used as a flour substitute and made into milk. Walnuts may have beneficial effect in reducing the risk, delaying the onset, or slowing the progression of, Alzheimer’s disease (Chauhan et al., 2010). Nut and seed butters are an excellent snack for children at school and adults at work, especially when combined with apples or bananas. Box 6.2 provides an energizing recipe to support mental function and satiety. Soaking almonds, walnuts, and organic dried fruit and placing them in the refrigerator makes a nutritious sweet syrup to cover pancakes or cereal instead of other sweeteners. Box 6.3 provides a recipe for making Coconut Milk Mocha.

Box 6.2

Chia and Nut Butter Smoothie Recipe

Ingredients

1 large ripe banana, peeled and frozen

1 cup unsweetened almond milk

1–2 tablespoons chia seeds

1 tablespoon raw almond butter (can substitute cashew or hazelnut butter)

1 teaspoon of coconut oil (optional)

¼ teaspoon ground cinnamon (optional)

Directions

Put all of the ingredients in a blender and blend until smooth.

Box 6.3

Coconut Milk Mocha

This is my favorite morning or afternoon guilt-free “pick-me-up.” It is anti-inflammatory, rich in antioxidants, and provides brain food in the form of the trinity of cognitive function: coffee, cocoa, and coconut. If you prefer, you can substitute organic decaffeinated coffee or just use cocoa when serving to children, replacing the liquid from the coffee with extra coconut milk. Make sure your ingredients are organic and sugar-free.

Ingredients

12 ounces fresh brewed organic coffee, hot

½ cup full-fat, unsweetened coconut milk

2 tablespoons unsweetened organic cocoa powder
(for drinking)

2–5 drops liquid stevia (or to taste)

Coconut cream, unsweetened (optional)

Organic vanilla bean powder (optional)

Directions

Combine all ingredients in a blender at medium speed for a few minutes until frothy. Pour into a mug and top with coconut cream, if desired.

Sea buckthorn is a rich plant source of Omega-7 fatty acids, as well as Omega-3, -6, and -9. Omega-7 monounsaturated fatty acid (MUFA), also called palmitoleic acid, is a nonessential fatty acid that is produced by the body from glucose, which converts to fatty acids. The berries and seeds can be eaten fresh or made into smoothies, and sea buckthorn oil can be used internally and externally for skin, cardiovascular, and gastrointestinal health. It has benefits for cardiovascular health by smoothing arterial walls and reducing C-reactive protein levels, which indicate the amount of inflammation in artery walls. It has twice as much Omega-7 as macadamia nut oil, the next richest plant source of Omega-7. In Table 6.1, you will see the best sources of Omega-3 fatty acids.

Coconut

The coconut (Coco nucifera ) is a nearly perfect food, rich in fats, protein, and a full complement of B vitamins. Coconuts provide an edible seed, water, and oil. Coconut oil is one of the healthiest and most medicinal of fats and can be incorporated into daily food preparation. Over 50% of the fat in coconut oil is medium-chain triglycerides (MCTs). MCTs enter the body via the portal system without needing the lymphatic system in the intestines or bile salts for absorption. It is easily absorbed and readily available via ketone bodies as an energy source. Coconut fat is used to produce energy, increase satiety, and may help with weight control and a reduction in body fat. Coconut fat does not slow digestion, as most fats do, nor does it circulate in the bloodstream to the degree that other fats do. As a result, it is much less likely to be incorporated into fat cells and does not collect in artery walls or contribute to hardening of the arteries (Felton, Crook, Davies, & Oliver, 1994) .

TABLE 6.1

Best Sources of Omega-3 Fatty Acids

Food Types	Omega-3 Food Sources
Meat	Grass-fed beef
Fish	Anchovies, caviar, cod, halibut, herring, mackerel, oysters, rainbow trout, salmon, sardines, scallops, shrimp, snapper, striped bass, tuna
Dairy and eggs	Milk and eggs enriched with Omega-3
Legumes and beans	Edamame, miso, tofu
Nuts and seeds	Alfalfa seeds, chia seeds, flaxseeds, walnuts
Land and sea vegetables	Algae, arugula, brussels sprouts, cauliflower, collard greens, green beans, kale, romaine lettuce, spinach, summer squash, turnip greens, winter squash
Oils	Avocado oil, cod liver oil, flaxseed oil, fish oil, hemp oil, walnut oil

Coconut oil is heat stable and thus an excellent cooking oil. It is slow to oxidize and thus resistant to rancidity. It increases high-density lipoprotein (HDL) levels and, in so doing, improves the cholesterol ratio (Enig, 2000; Norton et al., 2004). When buying coconut oil, look for organic, cold-pressed, unrefined coconut oil. The lipids scientist Mary Enig (2006) recommends blending equal amounts of coconut oil, cold-pressed sesame oil, and extra-virgin olive oil for daily use in cooking. This mixture should be stored in a glass jar at room temperature. In addition to the fat, coconuts contain iron, selenium, sodium, calcium, magnesium, manganese, phosphorus, and vitamins B1, B3, B5, B6, C, E, and K. Coconut lowers blood sugar, protects the liver, and improves immune function (DebMandal & Mandal, 2011). Coconut water has a naturally sweet flavor and is a healthy refreshing drink. It is low in calories, sodium, sugar, and fat, while providing a rich source of potassium. It supplies the body with electrolytes, increasing energy and lowering blood pressure, and rebuilding lean muscle as well. When buying coconut water, make sure there are no added sugars. The meat of the coconut is especially high in fiber and helps to improve digestion. Dried coconut, also called desiccated coconut, is the dried and grated meat of the coconut. Use it as a topping for curries, desserts, and yogurt, or add it to granola. Buy unsweetened dried coconut with no added preservatives. Learn more about Oats in x 6.4.

Box 6.4

Oats

Oats may be gluten-free or contaminated with gluten. Nevertheless, they are an important addition to the diet, especially for people who are anxious and have insomnia. Steel-cut oats are rich in silicon, phosphorus, and magnesium and provide a calming, nourishing effect. Try sweetening them with a little blackstrap molasses to add iron, copper, magnesium, potassium, and manganese.

Add some raisins and walnuts, and this makes the perfect late-night snack and helps with relaxation and sleep. For people who are not alcohol-contraindicated, a half a cup (4 oz.) of good-quality dark beer made with oats and hops acts as a mild nervine, is anxiolytic and a muscle relaxant, and is also rich in B vitamins.

Cod Liver Oil

Cod liver oil is rich in vitamins A and D, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which support healthy brain and nervous system function.The best cod liver oil is fermented and enhanced when combined with butter oil or ghee, which adds vitamin K2 .

Butter

Butter is an ideal source of fat and can be used daily. It is best to use raw, unsalted organic butter if possible. Butter contains vitamins A, D, and E, as well as lecithin, iodine, and selenium. One of the reasons butter is so nutritious when added to vegetables is that vitamins A, E, and K in the vegetables are fat-soluble and thus not well absorbed without the fat.

Bacon

Bacon fat is mostly monounsaturated fat, specifically oleic acid, the same valuable fat in olive oil. Forty percent of the fat in bacon is saturated, which keeps the fats from becoming rancid. Bacon and pork fat contains phosphatidylcholine, which is valuable for brain and liver function. Bacon fat helps to regulate blood sugar, promotes satiety, and reduces sugar and carbohydrate cravings. It serves as a good transition food from high-carbohydrate diets because it is satisfying and provides good amounts of fat and protein.

Ghee

Ghee is butter that has been clarified; it is the oil of the butter separated from the milk solids. Without the milk solids, ghee is free of the hormones and antibiotics found in regular milk products, and it is lactose-free (Gates, 2011). The milk protein casein is almost entirely removed during the clarification process. Ghee is usually tolerated well by those who have lactose intolerance and are unable to handle other milk products.

Hemp Oil

Hemp oil contains a 3:1 ratio of Omega-6 to Omega-3 essential fatty acids, which is ideal for human nutrition. Purchase raw, unrefined, cold-pressed hemp oil. Hemp is best used on salads (not for cooking). It has a nutty flavor and mixes well with olive oil. Try making an oil blend using 50% olive oil and 50% hemp oil, or 75% olive oil and 25% hemp oil.

Lard

Lard is an excellent fat source despite being much maligned. Lard is derived from the pig and is rich in vitamin D and saturated fat. The best quality is called leaf lard, usually available at the local farmer’s market or butcher. Do not use vegetable lard or commercial lard. Lard is the perfect fat to combine with coconut fat when baking or making homemade tamales. Lard has a high smoke point and can be used in gentle frying and cooking.

Preparing foods with healthy fats becomes another source of brain/mood support, as you will find in Table 6.2 .

TABLE 6.2

Medicinal Fats and Oils for Cooking

Type	“Good” Healthy Fats	Health Benefits
	Butter	Ideal balance of Omega-3 and Omega-6 fatty acids Provides vitamins A, D, and E; iodine; lecithin; and selenium Provides trace minerals such as chromium, copper, manganese, and zinc Supports immune function Increases metabolism Protects against pathogens in the intestinal tract Supports thyroid health Supports brain function and prostaglandin balance Assists with the absorption of fat-soluble vitamins A, E, and K
	Poultry fat (chicken, duck, and goose)	High in vitamin E High in Omega-3 and Omega-6 Supports brain function Prevents cognitive decline
SATURATED	Coconut oil	Anti-inflammatory Antibacterial Antifungal Antiviral Antioxidant Lowers blood sugar Protects the liver Improves immune function
	Clarified butter (ghee)	Helps to heal gastrointestinal inflammation Contains butyric acid, which has antiviral and anticancer properties Helps prevent Alzheimer’s disease Promotes digestion and assimilation Provides benefits of butter without the proteins that cause allergies
	Palm and palm kernel oil	Supports healthy brain function, protecting against neurological disorders
MONO-UNSATURATED	Cold-pressed extra-virgin olive oil	Improves brain and nervous system function
	Avocado oil	Helps regulate blood sugar
	Cold-pressed sesame oil	Antidepressant
	Eggs	Rich in choline, an anti-inflammatory nutrient for the brain and memory Provide calcium, iron, phosphorus, zinc, thiamine, vitamin B6, folate, pantothenic acid, and vitamin B12 Provide the fat-soluble vitamins A, D, and E Provide Omega-3 fatty acids Provide lutein and zeaxanthin for better eye health Cholesterol in eggs is a precursor for production of hormones in the body, including the sex hormones testosterone and estrogen Dietary cholesterol in eggs does not raise blood cholesterol
	Lard (from pigs)	Excellent source of vitamin D Lowers LDL cholesterol
	Tallow (from beef and lamb)	Good source of antimicrobial palmitoleic acid
POLY-UNSATURATED	Walnut oil	Not to be used as cooking oil, only raw Rich in Omega-3 fatty acids Reduces inflammation Supports healthy hormone levels Provides selenium, phosphorus, iron, magnesium, calcium, and zinc Antioxidant
	Cold-pressed flax oil (only use uncooked)	Good source of Omega-3 fatty acids Supplies nutrient-rich lignans Supports healthy cholesterol levels Supports blood glucose levels Rich in alpha-linolenic acid (ALA)
	Pumpkin seed oil	Anti-inflammatory Provides tryptophan Increases good cholesterol Reduces blood pressure
	Grapeseed oil (high cooking temperature)	Can be heated up to 485 degrees F, making it a good cooking oil Rich in linoleic acid Provides polyphenols (flavonoids) Provides vitamin E Anti-inflammatory Antioxidant Antihistamine Adaptogenic (antistress )

PROTEINS

Animal Proteins

Meat Quality

The eating of meat should be limited to humanely raised and slaughtered, grass and organically fed animals. Confined animal feeding operations (CAFOs) are inhumane and produce a lower quality meat with depleted nutrient levels and high levels of contaminants, like antibiotics, hormones, and pesticides. These animals are also fed genetically engineered (GE) corn and soy. Grass-fed beef is superior to grain-fed beef for human health. It is higher in beta-carotene, vitamin E, thiamin, riboflavin, calcium, magnesium, potassium, and total Omega-3s, and it has a healthier Omega-6 to Omega-3 ratio.

Organ Meats

Organ meats are an important source of nutrients, especially for the natural carnivore and balanced metabolizer. Their source must be from grass-fed stock. Many epicurean foods today are made from the glands and organs of animals. Such dishes as liver pâtés, sweetbreads (thymus or pancreas), and dried salami are highly regarded for their contribution to health. Chicken liver pâté and prepared beef or goat lung are prized for their flavor and capacity to rejuvenate. Menudo made from tripe or stomach is a prized dish in Mexico, and haggis (sheep stomach stuffed with cooked oats, blood, and organ meat) is still considered a delicacy in Scotland. Blood pudding, kidneys, goat and pork testicles, tongue, heart, pancreas, bone gels, and head cheese (meat gels) all contribute to mental health and support recovery from the addictions. But these traditional foods are increasingly hard to find and their nutritional and ritual value is often forgotten. Adrenal, liver, brain, pituitary, hypothalamus, and thymus glands play an important role in restoring and rebuilding tissue. Despite their healthful benefits, it is often not possible to obtain enough fresh organic organ meats to consume them in the quantities required for medicinal purposes. Most pork, lamb, beef, and sheep glands are available in high-dose, dehydrated form that I discuss further in Chapter 7 .

Bone Broth Recipe

Adapted from Allison Siebecker (2005), Traditional Bone Broth in Modern Health and Disease . Townsend Letter, February/March. Retrieved from http://www.townsendletter.com/FebMarch2005/broth0205.htm

Bone broth is a traditional recipe that is both medicinal and nourishing. Its high mineral content makes it easy to digest and it is highly nutritious, especially the gelatin obtained from the bones. The broth also supports detoxification of the liver.

Ingredients

Bones (one or more of the following items):

• Bones from poultry, fish, shellfish, beef, or lamb

• Cooked remnants of a previous meal, with or without skin
and meat

• Raw bones, with or without skin and meat

• A whole carcass or just parts (feet, ribs, necks, and knuckles)

• Shellfish shells, whole fish carcasses (with heads), or small dried shrimp

Water

Apple cider vinegar or balsamic vinegar (2 tablespoons per quart of water or 2 lb bones)

Vegetables (Optional):

• Celery, carrots, onions, garlic, and parsley, but any will do

• Peelings and scraps ends, tops, and skins or entire vegetable

• If added toward the end of cooking, mineral content will be higher.

Directions

1.  Place bones in a Crock-Pot (or stove pot) over a low heat and cover with water. Add vinegar.

2.  Heat the broth slowly and once the boil begins, reduce heat to its lowest point, so the broth just barely simmers. Scum will rise to the surface—skim this off.

3.  Two hours of simmering is enough to extract flavors and gelatin from fish broth. Larger animals take longer—all day for broth made from chicken, turkey, or duck and overnight for beef broth.

4.  To make soup, add vegetables or meat to broth during the last hour or until vegetables are cooked but not mushy.

5.  Broth should then be strained. Stock will keep several days in the refrigerator or may be frozen in plastic containers. Boiled down, it concentrates and becomes a jellylike fumée or demi-glaze that can be reconstituted into a sauce by adding water.

Fish

Fish is an excellent source of protein. Only fish from wild sources should be used. Farmed fish is toxic to humans and the environment. An inexpensive source of fish is canned wild salmon and sardines. Fish heads and fish bones make an excellent bone broth to which vegetables are added.

Dairy Products

Bovine (Cow) Milk

Pasteurized, homogenized, and chemical-laden milk is difficult for the body to digest and contributes to an accumulation of mucus in the body. Commercially raised cows are fed a diet of grains, corn, and soy that has been heavily treated with pesticides and herbicides.

If cow milk is to be consumed, the best option is full-fat milk that has not been processed and is from pasture-raised cows. It is highly nutritious, containing calcium, vitamins B6 and B12, CLA (conjugated linoleic acid that protects against cancer), and the fat-soluble vitamins A and D. Natural milk is a complete protein and is high in enzymes, and raw milk provides beneficial bacteria. Goat’s milk products are also preferred.

Goat and Sheep Milk

Goat and sheep milk is not as mucus-forming as cow milk, and usually does not have as many antibiotics and drugs in it because goats are cleaner and healthier animals. It is naturally homogenized, so it does not require additional homogenization with machines, and it is more digestible. It has more nutrients because of the rich and varied diet of the goats, and it is often available raw. Goat and sheep milk and cheese should be emphasized instead of cow milk and cheese.

Substitution Principle: Best Dairy Milk Substitutes

Milk substitutes are made from a number of ingredients, including soy, rice, nuts, grains, oats, and seeds. They vary in thickness and flavor, but most milk substitutes can easily be used to replace milk in recipes and on cereals and wherever milk is called for. Nut milks are made with a variety of different nuts, including hazelnuts, cashews, and almonds. They are free of saturated fat, lactose, and cholesterol, while being high in protein and essential nutrients like magnesium, manganese, phosphorus, copper, calcium, fiber, iron, potassium, vitamin E, and zinc. The nutty flavor of these milks makes them perfect for baking .

Coconut milk is tasty, rich, and creamy, and comes as a rich cream in a can or a thinner milk beverage in a carton. It has a high saturated fat content. Canned coconut may be high in bisphenol A (BPA), a toxic chemical used in food packaging, like metal cans.

Rice milk is thin water and rice in suspension with a sweet, subtle rice flavor. It is low-fat, hypoallergenic, and high in niacin and B vitamins. It is a good source of magnesium and helps to regulate blood pressure, and it is also high in manganese and selenium. However, its high carbohydrate content can raise blood sugar levels and is not recommended for those with hypoglycemia or diabetes.

Hemp milk is rich and creamy with a nutty flavor. It provides the perfect balance between Omega-3 and -6 fatty acids, and it is low in saturated fat. It is a good choice for those with nut or milk allergies.

Oat milk is a good source of fiber and protein and is relaxing. Unless it is guaranteed gluten-free it may be problematic for people with gluten allergies.

Soymilk is the most widespread of the milk substitutes, but it is not recommended. This is due to the antinutrients contained in soy (see the section on Food Allergies and Sensitivities).

Cheese

Cheeses contain varying quantities of protein and fat from milk. Most commonly it is made from the milk of cows, goats, and sheep. It is generally high in protein, fat, calcium, zinc, phosphorus, and vitamins A, B12, D3, and K2. Aged cheeses tend to contain less lactose and are more easily tolerated by those with lactose intolerance. Cheese is high in saturated fat. The most nutritious cheese is derived from grass-fed, pasture-raised animals. Raw, unpasteurized cheese contains enzymes and healthy bacteria that improve digestion and also enhance the flavor of the cheese. Organic raw cheese from grass-fed animals is the best choice because it is free of antibiotics and growth hormones and is also higher in nutrients.

Plant Proteins

Hemp Protein

Hemp protein provides a complete protein, making it ideal for vegetarians and vegans, since most sources of plant proteins are incomplete. It also provides both Omega-3 and Omega-6 essential fatty acids in the optimal ratio .

Micro-Algae

Spirulina and chlorella provide a source of protein, chlorophyll, and vitamin K, and they are easily absorbed. Chlorella is an anti-inflammatory and is also a good source of chlorophyll.

Pea (Legume) Protein

Pea protein powder comes from either green or yellow split peas and is a good choice for vegetarians to increase their protein consumption. Yellow peas are rich in amino acids, especially lysine and arginine. Pea protein is also high in iron in a nonheme form (proteins in plants different from animal proteins), which is more easily absorbed by the body. Pea protein is also used in powdered protein mixes instead of rice due to the arsenic levels found in rice.

Whey Protein

Whey is a milk protein that is a by-product of the cheesemaking process. It is a watery liquid that separates from the curds. It is also sometimes separated from casein, the other protein found in milk. It contains all nine amino acids, and its low lactose content makes it suitable for those who are lactose intolerant. Whey protein is an easy source of high-quality protein that can be mixed into smoothies. It contains all nine essential amino acids and is widely available as a nutritional protein supplement. It is rich in beta-glucans and immunoglobulins. Whey is beneficial for recovery from eating disorders.

Hemp Seeds

Rich in complete protein, hemp seeds are a healthy addition to salads, granola, and other dishes calling for nuts. They are high in essential fatty acids with a balanced ratio of Omega-3 and Omega-6. They provide gamma-linolenic acid (GLA). Hemp seeds provide vitamins A, C, and E and beta-carotene, and they are rich in phosphorus, potassium, magnesium, sulfur, and calcium.

For strong mental health, try the recipe for Healthy Mood Salad in Box 6.5.

Box 6.5

Healthy Mood Salad

Every ingredient in this salad is rich and nourishing for the first and second brain. The kale nourishes the microbiome, celery is a natural sedative, the beets and lemon support the gallbladder and mood, sea salt supports adrenal function, and the fats from the avocado, olive oil, and walnuts nourish the mood and cognition. Eat this salad for lunch or dinner or use it as a raw side dish to a hearty stew.

Ingredients

1 bunch lacinto kale

1 teaspoon sea salt

1 stalk celery, finely chopped

2 teaspoons lemon juice

1 avocado, peeled and pitted

2 tablespoons olive oil

1–2 teaspoons fresh minced garlic

½ cup shredded beets

Raw walnuts

Wedge of goat cheese (optional)

Directions

1.  Remove stems and chop the kale leaves. Place them in a bowl and add the salt; gently rub the salt into the kale. Add celery and lemon juice and mix.

2.  Mix the avocado and olive oil in a bowl with the minced garlic and pour over the salad, mixing well. Top the salad with beets and walnuts. Serve with goat cheese.

Plants Proteins and Green Foods

Plant foods of all kinds, raw and cooked, should be used in the diet daily. Green plants are rich in chlorophyll, the green color of plants that helps to cleanse and build the blood. Chlorophyll is also called “the blood of plants" because its molecular structure is similar to hemoglobin, which is the molecule in red blood cells that transports oxygen through the blood. Chlorophyll inhibits bacterial growth and anaerobic yeasts and fungi in the digestive tract, purifying the body of toxins. It is anti-inflammatory and helps to renew cells and support healthy gut microbiota. Chlorophyll also helps to regulate calcium absorption .

When it is a challenge to integrate fresh greens into the diet, one can use a good-quality green powder rich in chlorophyll and algae. It can be added to a smoothie or to water as a drink. The importance of chlorophyll cannot be overstated for people with gut permeability and colon problems. Chlorophyll is the “deodorizer” food. It is an energizing food important to people with fatigue-related conditions like chronic fatigue syndrome, adrenal fatigue, depression and fibromyalgia, and inflammatory bowel syndrome. Indeed, everyone needs chlorophyll. Chlorophyll works very well in a chocolate smoothie. Remember, while spinach, chard, and beet greens are high in chlorophyll, they are also high in oxalic acid that inhibits calcium absorption. Varying dietary plant foods will provide a balance.

You may wish to try the delicious, mood-elevating recipes in Boxes 6.6, 6.7, and 6.8, that are also easy to prepare.

Box 6.6

Salad Jar Meditation and Brain Bolt Dressing

People often complain to me about the time it takes to prepare fresh salads every day. I try to help them reframe their thoughts about time-consuming food preparation to salad making as meditation. An easy way to prepare salads to have on hand for the week is to make salad jars. Family members, especially kids, enjoy placing vegetables in the jars. A pint-sized or quart-sized Mason jar can be used, depending on the size of the salad you want to make. Fill the jar with all of the salad ingredients that you like. Layer the ingredients so that the dressing is at the bottom of the jar, set the next level with heartier items that can withstand a little soaking, then vegetables, and finally the greens on top. Having the greens separate from the dressing keeps them from getting soggy. Anything that will be improved by soaking in the dressing like a marinade can go on the bottom—things like chicken, fish, tempeh, beans, quinoa, and mushrooms. Be sure to pack the jar tightly so that the ingredients don’t shift around too much.

When you’re ready to eat the salad, simply shake the jar a little bit, give it a stir, and enjoy!

1.  Shop for vegetables from all the colors of the rainbow you will enjoy eating raw.

2.  Put some meditation music on to put you in the moment-to-moment mood.

3.  Wash all the vegetables and place them on the counter to dry as you prepare to cut them to bite size. Leave the skins on the vegetables unless they are waxed or bitter. Place each type of vegetable in bowls in a “buffet line” with the heavier rooted vegetables like onions, carrots, and celery to the left and work your way up the line so the tomatoes and then the greens like kale, parsley, and lettuce are at the end when finished .

4.  Make your salad dressing.

5.  Place your jars in a line to the back of the vegetable bowls.

6.  Add a layer of salad dressing to the bottom of each jar. Sprinkle different herbs such as dill, parsley, cayenne, or basil on top of the dressing.

7.  Begin adding the heavier items on the left to the bottom of the jar and follow along, adding as you go, until you reach the end.

Note: Items like nuts and seeds may be placed at the bottom to soak in the dressing or added separately when opening the jar.

Brain Bolt Dressing

One of the essentials of mental health is to make your own salad dressing. It can be simple or elaborate, but homemade can be medicine for the brain and store-bought dressings are not. Nearly any dressing will do, but this is one of my favorites. You can make a jar of it and then add some different herbs each day so it is varied for your week of salads.

This recipe makes about 2 cups of dressing.

Ingredients

¾ cup extra virgin olive oil

¼ cup organic hemp oil

10 tablespoons balsamic vinegar

8 tablespoons raw apple cider vinegar

6 tablespoons of dark agave, pure maple syrup, or raw honey

1 teaspoon sea salt

2–3 minced cloves of garlic

Freshly ground black pepper to taste

Directions

Whisk all the ingredients together; store in glass jar. Will keep for 1 week.

Optional add-ins: 4 teaspoons Dijon mustard, 2 teaspoons curry powder

Box 6.7

Baked Kale Chips

Kale chips are a nutritious and incredibly tasty alternative to potato chips and other snacks. Try this basic recipe and then experiment with different spices.

It makes 4–6 servings.

Ingredients

1 bunch of kale

2 cloves of garlic, minced

2 tablespoons extra-virgin coconut oil, melted

Sea salt to taste

Cayenne pepper (optional)

Directions

1.  Preheat oven to 350 degrees F.

2.  Wash the kale and pat it dry. Remove the thick stems, coarsely tear the leaves, and put the leaves in a bowl.

3.  Add garlic, oil, garlic, and sea salt (and cayenne pepper, if using); toss to coat. Alternatively, you can massage the oil and seasonings into the kale by hand. Spread kale out evenly on a baking sheet.

4.  Bake for 10–12 minutes, or until kale is crisp at the edges, being careful not to burn it.

Box 6.8

A Delicious Seaweed Salad

This salad uses hijike or arame sea vegetables, which are among the mildest seaweeds. This salad is a good first step in exploring seaweeds in recipes. It is especially beneficial for fatigue, depression, and hypothyroidism.

Ingredients

1 cup of dry arame or hijiki seaweed

3 scallions

1 cup tofu

1 carrot

½ cup peapods

½ of a red bell pepper

½ of an English cucumber

Handful of broccoli florets

¼ cup walnuts or pine nuts

Sprouts (optional)

Dressing

¼ cup toasted sesame oil

¼ cup rice wine vinegar

1 tablespoon wheat-free tamari

Juice from 2 cloves of garlic and a chunk of fresh ginger

Dash of hot red pepper flakes (optional)

Directions

1.  Soak the seaweed in warm water for 15 minutes until soft (save the water for soup or to put in your animal companion’s bowl).

2.  Dice the scallions, tofu, carrots, peapods, red pepper, cucumber, broccoli, nuts, and sprouts (if using) into small (equal size) pieces.

3.  Mix all of the dressing ingredients together in a bowl and whisk until well combined.

4.  Combine the vegetable mixture with the softened seaweed and pour the dressing over it. Mix and allow to marinate for a few hours. Eat and enjoy!

Sprouts

Sprouts are nutritious, inexpensive, and easy to incorporate into the diet. They provide enzymes and are high in vitamins, minerals, protein, fiber, and antioxidants. The process of making sprouts is easy and fun and children enjoy it.

Try these seeds, beans, and grains for sprouting:

•   Seeds: Alfalfa, clover, broccoli, radish, fenugreek, sunflower, pumpkin, mustard, and onion seeds

•   Beans: Mung beans, lentils, and chickpeas

•   Grains: Millet, wheat, barley, brown rice, quinoa, buckwheat, rye, corn, oats, and wild rice

Alfalfa is a good source of vitamins K and P, carotene, calcium, magnesium, potassium, sodium, iron, phosphorus, sulfur, silicon, cobalt, chlorine, zinc, and chlorophyll .

Broccoli and Cruciferous Vegetables

Glucoraphanin is a constituent of the Brassica vegetables like brussels sprouts with the highest amounts found in broccoli, especially seeds and sprouts. Well-studied and known for its anticarcinogenic effects, it serves as an antioxidant, anti-inflammatory, and increases Phase 2 detoxification. More recently, concentrated amounts of the supplement, many times higher than found in the vegetable alone, have been explored for inclusion in the treatment of autism spectrum disorders and was found to reverse oxidative stress and improve mitochondrial function leading to improved behaviors (Singh et al., 2014). Several products on the market deliver a dose of about 30 mg a day. Eating too many cruciferous vegetables can depress thyroid function.

Seaweeds

Seaweeds are a rich source of vitamins, minerals, proteins, lipids, and amino acids. Seaweeds also contain high amounts of vitamins. They are one of the best foods by which to obtain minerals, including calcium, phosphorus, magnesium, iron, iodine, and sodium. They are especially rich in iodine, which is essential for healthy thyroid function. The high mineral content of seaweeds supports nervous system function, good mental health, and muscle relaxation and function.

There are many varieties of edible seaweeds that can be eaten fresh or dried. They can be added to salads, as seasoning, to wrap sushi and other foods, and to flavor stocks, soups, grains, and beans.

Seaweeds are classified into three types: brown, green, or red. Brown seaweed and kelp tend to be higher in mineral content than red seaweed (Drum, 2013). Brown seaweeds contain alginates that are proactive against ionizing radiation and aid in heavy metal detoxification.

Legumes

Legumes are the edible dry fruits and seeds contained in shells and pods. They include beans, lentils, peas, and peanuts. Beans are a good source of protein and are rich in potassium, iron, B vitamins, and calcium. However, many people have difficulty digesting beans and develop flatulence or bloating after consuming them. Sprouting increases their digestibility and increases their vitamin C and enzyme levels. The sprouting process breaks proteins down into amino acids and starches into simple sugars. Soaking beans before cooking will reduce the cooking time and it begins the sprouting process, which increases their nutritional benefit and reduces their gas-producing enzymes. Cooking beans with fats and oily foods helps to increase their digestibility. Adding seaweed to beans will increase their nutritional benefit, flavor, and digestibility, as well as reducing cooking times. Seaweed, black pepper, fennel, and cumin also reduce their gas-producing effects. Salt should be added only at the end of cooking. Apple cider vinegar can be added at the end of cooking to soften the beans and increase their digestibility (to learn how to soak legumes and nuts, see Appendix S ).

Soybeans

Soy should be avoided except in the form of fermented soy products such as miso, shoyu, and tempeh, and then only in very small quantities.

Soy contains very high levels of phytic acid, which suppresses digestive enzymes; it also depresses thyroid function (Fallon & Enig, 1999) and is high in protease inhibitors, which suppress pancreatic enzymes. Phytic acid in soy also inhibits the assimilation of calcium, magnesium, copper, iron, and zinc. Soy also contains trypsin inhibitors that cause problems with protein digestion and may be responsible for pancreatic disorders. Understanding the negative effects of soy phytoestrogens and modulating intake during pregnancy and infancy could prevent neurological damage during critical periods of sensory development (Westmark, Westmark, & Malter, 2013). Soybeans increase the body’s need for vitamin B12 and promote the growth of estrogen-dependent tumors. Fermenting soybeans eliminates this problem, so products like miso, tempeh, tofu, and soy sauce are more easily digested. Soy products, like soymilk, soy protein powders, soy isolates, and soy concentrates should be absolutely avoided.

CARBOHYDRATES

Grains

Grains are indigestible—human beings cannot digest grains. We can predigest them though, and all traditional cultures do this by soaking the grains, fermenting the grains, or using a sourdough culture to prepare the bread. Whole grains can be toxic if not prepared properly as they contain phytic acid. Humans do not produce phytase, the enzyme needed to break down phytic acid. Phytic acid inhibits the absorption of calcium, copper, iron, magnesium, phosphorous, silica, and zinc, as well as some amino acids .

Fermenting grains to make sourdough or to sprout them releases and neutralizes the phytic acid and makes them more digestible while increasing their nutrient content.

Adding generous amounts of fat (like butter) to grains protects the gut from fiber damage and increases the absorption of important fat-soluble nutrients in the grains. (To learn how to soak and prepare grains, and prepare a range of delicious grain recipes, see Appendix K .)

Vegetables and Fruits

When I talk with clients about integrating a range of foods, I rarely discuss vitamins at first, but rather, I suggest that if they choose selections from the various colors, then they will obtain the necessary nutrients from food. I provide them with this chart and we review it together and highlight the foods they like and those they would like to try but have not; we also identify the mental health benefits to prioritize.

Diet Essential: Eat all the colors of the “brainbow.”

Table 6.3 lists all the vegetables and fruits in the “brainbow.” Hand this out to your clients to help them make healthy choices.

SPECIAL MENTAL HEALTH FOODS

Bitter Greens

Eat your dandelions; don’t spray them! The liver loves bitter plants and foods as an aid to the digestion of fats. Eat some bitter plants like arugula, dandelion, mustard leaves, or watercress each day, especially with a high-fat meal. This will enhance fat digestion.

Root Vegetables

There are so many different types of root vegetables: carrots, turnips, potatoes, celeriac, parsnips, sweet potatoes, and yucca are among the most popular. They are ideal to use as a staple food instead of grains. In Ayurvedic nutrition they are considered emotionally grounding foods that should be used especially by people with addictions, anxiety, and panic.

The Okinawan (Japanese) purple sweet potato is prized for its nutritional value and is considered one of the essential foods contributing to the long life of many Okinawan people (for some delicious root vegetable recipes, see Appendix T ) .

TABLE 6.3

Colors of the “Brainbow”

Colors	Foods	Nutrients	Benefits
Red	Cherries Cranberries Red cabbage Beets Radicchio Tomatoes Red onions Red bell peppers Red kidney beans Pink grapefruit Red potatoes Rhubarb Red apples and pears Rainbow chard Red grapes Strawberries Raspberries Radishes Red chilies Watermelon	Lycopene (tomatoes, watermelon, pink grapefruit) Anthocyanins (strawberries, raspberries, red grapes) Antioxidants (cherries, cranberries, proanthocyanidins) Anti-inflammatory Vitamin C (red bell peppers, beets, strawberries, tomatoes) Vitamin A (beets, tomatoes) Betaine (beets) Vitamin K (beets) Folate (beets) Quercetin Hesperidin	Improves memory Improves digestion Improves heart health Lowers blood pressure
Orange	Carrots Sweet potatoes Oranges Peaches Pumpkins Apricots Cantaloupe Mangoes Papaya Tangerines Butternut squash Nectarines	Antioxidants (sweet potatoes) Beta-carotene (sweet potatoes, pumpkins, carrots) Vitamin A (peaches, sweet potatoes) Folate (oranges) Vitamin C (peaches, sweet potatoes, oranges) Iron (sweet potatoes) Carotenoids Bioflavanoids Fiber Magnesium (oranges)	Improves digestion Boosts immunity Prevents cellular damage Promotes healthy mucous membranes
Yellow	Yellow bell peppers Lemons Corn Bananas (also white) Pineapple Yellow squash (butterstick, acorn, delicata) Yellow apples and pears Yellow tomatoes	Alpha-carotene Beta-carotene Anthoxanthins Bromelain (pineapple) Carotenoids (yellow peppers) Vitamin A (yellow peppers) Vitamin C (pineapple, yellow peppers)	Improves brain function Improves digestion Boosts immunity
Green	Cucumbers Leeks Brussels sprouts Arugula Asparagus Kiwi Lettuce Green bell peppers Kale Pumpkin seeds Lima beans Spinach Chard Broccoli Peas Zucchini Green cabbage	Antioxidants (spinach) Lutein (spinach, dark leafy greens, green peppers, cucumber, peas, celery) Indoles (broccoli, cabbage) Folate (kiwi) Glutathione (kiwi) Vitamin E (kiwi) Vitamin C (kale) Calcium (broccoli) Iron (broccoli, spinach, pumpkin seeds, peas, lima beans, kale) Folate (spinach, broccoli) Vitamin A (kale) Vitamin K (spinach, kale) Chlorophyll Calcium (kale)	Detoxification, Oxidative stress reduction, Improves brain function and liver function
Blue/Purple	Blueberries Green apples Eggplant Blackberries Plums Currants Elderberries Purple grapes Purple carrots Purple cabbage Purple kale Purple potatoes	Anthocyanin (blueberries) Antioxidants (blackberries, blueberries) Fiber Flavanoids Vitamin B (plums) Vitamin E (blueberries) Vitamin C (blueberries, eggplant) Vitamin K (blackberries, plums) Calcium (eggplant) Phosphorus (eggplant)	Improves memory Improves circulation Boosts brain activity Boosts immunity Improves digestion Blood sugar regulation
White	Garlic Onions Cauliflower Potatoes Turnips Jicama Bananas (also yellow) White corn Parsnips Mushrooms Jerusalem artichokes White peaches White nectarines White radishes White beans	Antimicrobial (garlic, onions) Quercetin (onions) Manganese (cauliflower) Vitamin C (cauliflower) Protein (white beans) Iron (white beans) Potassium (white beans, bananas) Vitamin B6 (garlic)	Reduces blood pressure Boosts immunity Cellular protection and recovery New cell growth, circulation, detoxification Lowers blood sugar
Black	Black wild rice Black beans Black lentils	Protein (black rice) Antioxidants / Anthocyanins (black rice, black lentils, black beans) Copper (black rice)	Detoxification Balances cholesterol levels Prevention of Alzheimer’s, diabete s

Cherry Juice

Drinking tart cherry juice concentrate increases levels of melatonin (Howatson et al., 2012) and improves sleep (Pigeon, Carr, Gorman, & Perlis, 2010). Cherries are also a powerful anti-inflammatory rich in anthocyanins, and they increase the availability of tryptophan.

Chocolate/Cocoa

Chocolate (without sugar) is anti-inflammatory and high in polyphenols. Cocoa’s beneficial effects on the gut are thought to be due to a flavanol called (-)-epicatechin, which increases circulation and blood vessel growth, improving blood flow to the brain and supporting cognitive function and memory. The polyphenols in cocoa have also been shown to improve mood (Pase et al., 2013). Cocoa also stimulates healthy microbiota production in the gut. These microbiota then help to break down the cocoa’s undigested fiber into beneficial intestinal butyric, propionic, and acetic acids.

Berries

Berries (raspberries, blueberries, strawberries, and huckleberries) are among the red-blue-purple spectrum of the “brainbow” and are among the most versatile antioxidants. In the summer they can be picked fresh, and during the winter months they can be stored in the freezer. Make them the fruit of choice in smoothies or as toppings to gluten-free pancakes. For a special treat, dip strawberries into stevia-sweetened melted dark chocolate. Goji berries are often available in dry form; they are rich in antioxidants, amino acids, beta-carotene, and vitamins C, B1, B2, B6, and E. Goji berries protect the liver and strengthen the immune system, and they help the body to burn fat. It is a nightshade and some people may be sensitive.

Medicinal Mushrooms

All mushrooms, especially shiitake, are rich in B vitamins, including B6, niacin, choline, and folate, and minerals like selenium, copper, zinc, and manganese. Mushrooms are also rich in beta-glucans, which stimulate immune function. Lion’s Mane (Hericium erinaceus ), also known as yamabushitake, is well known for its ability to support the brain and nervous system, promoting mental clarity, memory, and focus. It supports the immune system and cognitive function. Yamabushitake is effective in improving mild cognitive impairment (Mori, Inatomi, Ouchi, Azumi, & Tuchida, 2009). Reishi (Ganoderma lucidum ) is known as the “mushroom of immortality” and has a long history of use in Asia. It helps the body respond to stress, and it supports energy and stamina.

Plantains

Plantains are members of the banana family and often overlooked as a food source in the United States. They offer a natural earthy sweetness that can be seasoned as savory or sweet. They are easily digested, which makes them ideal for the elderly or people who are ill. They are a good potato substitute, and they have lower sugar content. Plantains make an excellent addition to the starchy carbohydrate repertoire, especially when eliminating sugar or wheat from the diet. They can be sliced thinly and fried in coconut oil and served as chips, steamed and added to a vegetable dish, or topped with butter. They can be grilled and also used in a curry. My favorite way to eat them is in this soup, in Box 6.9, which also combines coconut and the tang of cilantro (Chinese parsley).

Box 6.9

Plantain Soup

A plantain looks like a very big banana. They can be found in the specialty section of the produce section of your supermarket and at Mexican and Asian food stores. A plantain peels like a banana and should be ripe or moderately soft. It will satisfy the urge for a sweet root vegetable. This recipe combines coconut and cilantro (coriander greens) that enhance brain function.

Ingredients

3 large plantains, peeled and cut into ½ inch slices

Juice from ½ lemon

3 tablespoons unsalted butter

1 medium onion, chopped

5 cloves garlic, minced

4 cups freshly made chicken broth

Sea salt and black pepper, to taste

1 cup coconut milk

Topping

1/3 cup cilantro

1 clove garlic, chopped

1 teaspoon grated orange peel

3 tablespoons lime juice

Directions

1.  Place plantains in a bowl; sprinkle with lemon juice to preserve their color.

2.  Heat butter in a saucepan on medium heat. Add the onion and the 5 cloves of garlic and sauté until onion is tender, about 5–10 minutes.

3.  Add plantains and chicken broth and bring to a boil. Reduce heat to low, add salt and pepper, and simmer until plantains are tender, about 25–30 minutes.

4.  Place mixture in a blender and puree just until smooth. Do not overblend. Return to saucepan and add coconut milk. Cook over low heat for 5 minutes to heat through.

5.  In a blender or food processor, blend cilantro, garlic, orange peel, and lime juice. After blending, swirl this mixture into the soup and serve.

Another inexpensive food for mental health is the paddles of the prickly pear cactus, known as the Nopal. Have fun with the recipe in Box 6.10 and you will also impress your friends and family.

Box 6.10

Nopales and Eggs

The Nopal cactus (prickly pear cactus) can be found in good supermarkets or Mexican food stores. It is a healthy and versatile food that may be eaten raw or cooked. Rich in fiber and mucilaginous, it is good for digestive problems. Significant research demonstrates that the Nopal cactus reduces blood sugar. This makes it useful for managing mood. This recipe makes a nourishing dish for any time of day. Set aside a half a cup of raw Nopal and use it in your smoothie the next day.

Ingredients

4 paddles Nopal cactus

3 cloves garlic, minced

1 large onion, chopped

1/3 cup olive oil

¼ teaspoon baking soda

5 large eggs

1 pinch pepper, to taste

1 pinch sea salt, to taste

Directions

1.  Carefully remove the spines from each Nopal paddle and then julienne it into 1/16-inch slices.

2.  Place garlic, onions, and olive oil in a 10-inch fry pan. Cook over medium-high heat until onions are translucent.

3.  Add the Nopal to the onion-garlic mixture, then the baking soda, and stir mixture frequently.

4.  Whip eggs in a separate bowl.

5.  When the Nopal turns lighter green, stir in the whipped eggs.

6.  Add pepper and salt to taste. When eggs are set, serve.

Yucca

Yucca, also known as tapioca or cassava, can be used when eliminating potatoes from the diet. It is similar in texture to the potato and makes a good substitute in recipes. The best way to buy yucca is from an Asian market where they sell cleaned cassava in the frozen food section. Remove it from the package, boil it in water for 10–15 minutes, slice it in half, and pull or cut out the tough and stringy core and it is ready for use. Yucca has anti-inflammatory and antioxidant properties.

Watermelon

Use watermelon generously for depression. It is rich in vitamin B6. Only choose watermelons that have seeds. Watermelon rind contains chlorophyll and can be made into pickles. Watermelon is an excellent base for gazpacho. Sweet fruits are a good alternative to refined sugar as a transitional food. In Box 6.11 discover a delicious antianxiety tonic.

Box 6.11

Anti-Anxiety Tonic

It might sound strange to drink apple cider vinegar, but when combined in this drink it is delicious, refreshing, lifts the spirits, quells anxiety, and increases energy. Even children will enjoy this drink. The watermelon is rich in potassium and B vitamins and contains the highest levels of lycopene of all fruits, a powerful antioxidant. The raw apple cider vinegar is acidifying and helps relieve anxiety, depression, hyperventilation, panic, and fatigue. Make a batch and drink 1–2 cups a day for several days. This recipe is adapted from Louisa Shafia’s (2013), The New Persian Kitchen (Berkeley, CA: Ten Speed Press) .

Makes 5 cups concentrate

Ingredients

3 cups water, plus more to serve

¼ teaspoon sea salt

¼ cup raw organic honey

10 drops liquid stevia

6 cups watermelon, coarsely chopped

1 cup tightly packed fresh spearmint

1 cup raw apple cider vinegar

Ice cubes

Sliced watermelon, sliced unwaxed organic cucumber, and spearmint, for garnish

Directions

1.  Bring the water and the salt to a boil in a medium saucepan. Remove from the heat. Add the honey and stir to dissolve.

2.  Combine the watermelon and mint in a large bowl. Stir in the honey-water and let cool to room temperature. Add the vinegar and stevia. Steep the mixture in the refrigerator for several hours or up to overnight.

3.  Pour the mixture through a strainer. The watermelon chunks can be eaten, if desired. Pour the juice into a clean glass jar and store in the refrigerator for up to 1 week.

4.  The juice is very concentrated, so to serve, pour just ¼ cup of the juice into a glass over ice and dilute with ¾ cup water.

5.  Garnish with the watermelon, cucumber, and mint.

WHY NOT SUGAR?

Sugar refined from sugar cane and sugar beets depletes B vitamins and immune support minerals, such as zinc, and also reduces the body’s capacity to digest and absorb glucose. Refined sugar is also highly inflammatory; it exacerbates pain and raises triglycerides and cholesterol levels. Its use is a major cause of the worldwide epidemic of type 2 diabetes. It is surprisingly common for vegetarians, whose diets are carbohydrate-heavy and often protein-light, to have reactive hypoglycemia and eat a lot of sugar because of their low protein intake.

Fibers and mucilaginous foods, such as edible cacti and slippery elm bark, slow the absorption of sugars in the intestines. Foods high in water-soluble fiber, like flax seed, pectin (from apples), guar gum, and seaweeds, are also highly beneficial at amounts from 80 to 100 grams per day. Research shows that psyllium husk improves glycemic and fat control and reduces cholesterol.

In Box 6.12 learn how to stop the addiction to sugar in 7–10 days.

Box 6.12

How to Stop the Sugar Addiction

Going on a protein-rich diet for 7–10 days can help clients withdraw from sugar and refined carbohydrates. Eat small amounts (2–4 ounces) of protein six times a day (about every 3–4 hours) and one to two servings of a root vegetable, such as a sweet potato or carrots topped with butter, coconut oil, or olive oil, along with raw salads or cooked green vegetables. There is no need to be hungry, so you may eat as often as you need.

Following this change in diet, most people will lose their craving for refined carbohydrates and sugars. From there, small amounts of additional carbohydrates like fruit and grains can be restored to their diet each day.

One of the best ways to engage children and adults alike in giving up candy is to make candy that is healthy and medicinal for mood. Children love making these treats in Box 6.13. Make a double batch and freeze the extra treats.

Box 6.13

Healthy Chocolate-Almond-Coconut Treats

Recipe by Rudolph Ryser

This recipe is medicine. It is a delicious and healthy alternative to commercial candy bars. Making these treats can be a group activity and is especially fun to do with children and adolescents, who can learn about healthy “treats” and the effects of sugar on focus and well-being. The anti-inflammatory properties of both the coconut and dark chocolate make this treat a healthy and effective mood booster.

Makes about 30 piece s

Equipment

Two sheets parchment paper

Half-sh eet pan

Ingredients

½ cup blue agave, raw honey, or maple syrup OR 20–25 drops of liquid stevia

2 tablespoons butter

2 cups unsweetened shredded coconut, lightly packed

17 ounces organic dark chocolate (no sugar added), chopped or broken into
small pie ces

30–35 lightly roasted and unsalted almonds

Directions

1.  In a saucepan, bring the agave to a low boil over medium heat. Add the butter and melt it, stirring occasionally. Once fully integrated, remove from heat and let sit for 2–3 minutes. Add the coconut slowly, stirring until it is fully coated.

2.  Put a sheet of the parchment paper on a clean cutting board. Pour the agave-coconut mixture onto the parchment, spreading it with a spatula or the flat side of a knife.

3.  Spread the mixture to about ½ inch thickness. Form into a rectangle, roughly 9 by 4 inches, and cover with another piece of parchment. Using a rolling pin or bottle, lightly roll the mixture outward until it is about ¼ inch thick.

4.  Allow the mixture to cool slightly, remove the top parchment, then sharp cut it into strips about 1-inch wide. Working crosswise cut the strips again into 2-inch rectangles. Slide the coconut squares, still on their parchment, onto a half-sheet pan, allowing them to set while preparing the chocolate. Put the pan in the refrigerator. (TIP: Coat the knife with butter to keep the mixture from sticking.)

5.  Place the chopped chocolate into a heat-proof bowl. Set the bowl over a pan of simmering water. Don’t allow the bowl to touch the water. Melt the chocolate, stirring constantly with a rubber spatula, until it is smooth. Remove the melted chocolate from the heat.

6.  Place the second piece of parchment paper on the cutting board. Working quickly while the chocolate is still warm, spread a thin layer of the chocolate into a rectangle that is more or less the size of the sheet of coconut squares, using only half of the melted chocolate.

7. Remove coconut squares from refrigerator and immediately turn them out onto the sheet of melted chocolate. Press down firmly using your hands. Remove the parchment from the coconut. Using a knife, separate the coconut squares following the cuts made earlier .

8. Top each coconut square with a roasted almond. Using a spoon, ladle the rest of the melted chocolate across the coconut squares, creating an even layer. Refrigerate the pan for 20–30 minutes to allow the chocolate to harden. Recut the squares and refrigerate until ready to serve.

Sugar Substitutes

Stevia is the ideal sugar substitute. It is a hundred times sweeter than sugar and has been shown to reduce blood sugar (Curi et al., 1986). While the powdered form of stevia can tend to leave a bitter aftertaste, the liquid form does not. Either form can be used in drinks or food preparation. Xylitol is another sweetener without side effects. It was first extracted from birch trees and provides a healthy sweet taste that does not raise blood glucose levels or negatively affect dental health. Table 6.4 describes how to convert the amount of sugar used in a recipe into the amount of stevia required.

TABLE 6.4

Stevia/Sugar Conversion

Sugar Amount	Equivalent Stevia Powdered Extract	Equivalent Stevia Liquid Concentrate
1 cup	1 teaspoon	1 teaspoon (24–36 drops)
1 tablespoon	¼ teaspoon	6–9 drops
1 teaspoon	A pinch to 1/16 teaspoon	2–4 drops

COOKING WITH SPICES AND HERBS

Herbs and spices are sources of nutrients, medicine, and culinary pleasure for the brain and mind. Some, like basil and oregano, are best used when fresh, and others, like cardamom and cinnamon, will only be available in dry form. Freeze fresh herbs by chopping them up, or, if you can get a lot of fresh basil during the summer, make pesto and freeze it for the winter months. Always plan your meals for the week that will use up the herb you want to buy so that it does not go to waste.

Dried herbs should be stored in a cool, dry place in tightly sealed containers. You can get creative, making your own spice mixes and substituting one herb for another in recipes .

The Three Sisters: Ginger, Turmeric, and Saffron

Three cooking herbs and spices merit further discussion because they are powerful antioxidants and antidepressants: ginger, saffron, and turmeric.

Ginger as a rhizome is the best form to use. It is a powerful digestive aid and reduces intestinal gas. Ginger aids with protein digestion and reduces problems associated with uric acid in the body. It soothes the gastrointestinal tract and is beneficial for gastrointestinal disorders. Ginger has anti-inflammatory and antioxidant effects, relieving pain and spasms, as well as nausea and menstrual cramps.

Saffron (crocus) is native to Iran and now grows throughout the Mediterranean. The familiar little bright yellow threads are the stigma of the crocus flower. While not commonly used in American or European cooking, it is worthwhile to have in the kitchen for special dishes. A few threads can be added to rice as it is cooking. Research findings indicate it is an antidepressant (Hausenblas, Saha, Dubyak, & Anton, 2013) at a level of 30 mg a day, which equals about 15 threads.

Turmeric is a rhizome related to ginger sold in powdered form and as a fresh root in Asian food markets and some grocery stores with an extensive selection of roots. Both forms can be used for cooking and for making tea. Combined with ginger root for flavor in a tea, its anti-inflammatory benefits are nearly immediate. It is also available in capsules, as a powder, and as a liquid extract. The active ingredient curcumin is a powerful anti-inflammatory, and this “root” can be added to food or may also be used as a supplement.

Turmeric root is protective for the brain and may serve as a preventative for Alzheimer’s and Parkinson’s disease. It reduces headache pain and supports liver, gallbladder, and digestive health by stimulating bile flow. Try adding turmeric to curries, stir-fries, and sauces. Turmeric and its anti-inflammatory chemical curcumin require black pepper or piperine, a constituent of black pepper responsible for its pungency, to be absorbed (bioavailable) by the body. Whether cooking with turmeric or taking it as a supplement, black pepper should be one of the ingredients to achieve absorption.

When shopping for turmeric supplements, make sure that the brand you choose contains black pepper extract or piperine. A pinch added to any dish will impart a bright yellow color. Box 6.14 combines turmeric in a healthy anti-inflammatory drink for any time of the day. In Box 6.15, a hot drink with turmeric makes a good morning drink or afternoon pick-me-up.

Box 6.14

Inflammation-Fighting Golden

Turmeric Smoothie

Ingredients

3–4 ice cubes

1 cup unsweetened, plain coconut milk (or almond, hemp, or rice milk)

½ teaspoon organic turmeric powder

1 teaspoon organic extra-virgin, cold-pressed coconut oil

Generous dash of vanilla extract

Maple syrup, coconut sugar, raw honey, or stevia to taste

Dash of freshly ground black pepper

Dash of cinnamon, nutmeg, ground cloves, or cardamom (optional)

Directions

1.  Put the ice in a blender and add the coconut milk, turmeric, coconut oil, vanilla, sweetener of choice, and black pepper.

2.  Blend on high for 10–20 seconds until smooth.

3.  Pour into a tall cup, sprinkle with your favorite spices, and enjoy!

Box 6.15

Turmeric-Rooibus Brain Chai

(Caffeine-Free) Recipe by Marlene Bremner

Makes 4 servings

Ingredients

5 cups water

2-inch piece of fresh ginger, coarsely chopped

2-inch piece of fresh turmeric, coarsely chopped

1 tablespoon cardamom pods

1 teaspoon cloves

½ teaspoon black peppercorns

1 cinnamon stick

1–2 tablespoons Rooibus (red bush) tea, to taste

1 cup milk (coconut, almond, or rice, etc.)

1 teaspoon vanilla extract

1 teaspoon extra-virgin coconut oil

Sweetener of choice (honey, stevia, or agave)

Directions

1.  Place the water, ginger, and turmeric in a medium size pot and bring to a boil. Reduce heat to medium and simmer for 5 minutes. Add the cardamom pods, cloves, black peppercorns, and cinnamon and simmer for another 15 minutes.

2.  Strain the liquid into a large bowl, reserving the spices and roots to use for another batch of chai. Add the Rooibus tea to the bowl and cover, steeping for 5–10 minutes.

3.  Strain the tea back into the pot. Add the milk, vanilla, and coconut oil and gently heat over medium-low heat for 5 minutes, stirring to combine. Serve in individual cups and sweeten to taste using honey, stevia, or agave nectar.

Contraindications

People at risk of kidney stones or other oxalate-related conditions should avoid large amounts of turmeric. When taking turmeric, use it with food and with probiotics to reduce oxalate levels and use it for 4 weeks and then alternate with another natural anti-inflammatory. Pregnant women should not use it without a doctor’s approval. In rare cases, extended use can cause stomach upset or heartburn. Black pepper must not be consumed in excess of 1 teaspoon a day when certain medications like digoxin or phenytoin are used. Table 6.5 lists the mental health benefits of herbs and spices and their special recipes that are found on the book’s website: http://nutritionessentialsformentalhealth.com

Sea Salt

Sea salt is an important culinary medicine for the adrenal glands and thyroid. Replace table salt with unrefined sea salt, which contains 80 minerals that support adrenal function and other needs of the body. These include iron, magnesium, potassium, calcium, manganese, zinc, and iodine. While there is less iodine in sea salt than in iodized table salt, it is preferable to rely on sea salt while ensuring that there are other sources of dietary iodine, such as dried seaweed . Most people will benefit from supplemental kelp tablets, along with a diet rich in scallops, cod, shrimp, prunes, eggs, and turkey. Vegetarians and vegans especially are at significant risk for iodine deficiency and should supplement with iodine, as are people with hypothyroidism. Deficiency in iodine causes thyroid problems and learning disabilities. Iodine levels are also influenced negatively by the intake of bromide found in commercial baked goods and pesticides, and fluoride, found in fluoridated water and toothpastes .

Look for the gray sea salt that comes in a larger crystal form or granules, Celtic sea salt, or Himalayan pink salt. These high-quality salts also provide chloride, which helps the body produce hydrochloric acid and improve digestion. Celtic sea salt helps to mineralize and hydrate the body while restoring the sodium-potassium balance. In addition to salt, many types of seaweed can be used in soups or with beans.

Shichimi Togarashi (Seven-Spice Blend)

This spicy seasoning mix is made with Szechuan pepper, red chilies, black sesame seeds, white sesame seeds, seaweed, ginger, and roasted orange peel. Its seven ingredients have given rise to the name Shichimi , which means “seven flavors” in Japanese.

FERMENTED FOODS

Fermented foods are a must for everyone but especially for people with anxiety and psychotic disorders, as the fermented foods enhance GABA and minerals in the gut. Fermented foods, like bone broths, are a very inexpensive form of essential brain nutrition. Fermented foods can be used with or instead of supplemental probiotics and are ideal where one’s budget will not allow purchases of probiotic supplements. Fermenting food “predigests” the nutrients so they are more easily digested. They are rich in enzymes, lactobacilli, and vitamins. Every culture ferments some kind of food, so the role of fermentation as medicine is well understood.

Start by eating cultured vegetables. Include raw, unpasteurized sauerkraut, kimchi (see below), and other pickles, not to be confused with the pasteurized sauerkrauts and pickles sold on grocery store shelves, which are devoid of live cultures and enzymes. Be sure to avoid pasteurized fermented foods, which may claim to have live cultures. Next, I provide the names of some fermented foods, and the recipes for them may be found in Appendix U .

FERMENTED VEGETABLES

Kimchi

Kimchi is the Korean cousin to sauerkraut. It is a fermented vegetable dish that usually includes Chinese (or Napa) cabbage, chili peppers, garlic, radish, green onions, ginger, and salt. Kimchi recipes are similar to sauerkraut but usually call for soaking the cabbage and vegetables in a salty brine, then rinsing the brine off prior to fermenting it. They also include garlic, ginger, onions, and chili peppers (see Appendix U for a Kimchi recipe). Box 6.16 describes a simple method for making your own sauerkraut at home .

TABLE 6.5

Mental Health Benefits of Herbs and Spices

Name	Form	Use	Benefits
Basil	Fresh, dried, or capsules	Mediterranean and Italian dishes, pasta, sauces, dressings, and pesto Recipe: Pesto Dressing	Antioxidant Protects against free radical damage, reduces inflammation Good source of magnesium, vitamin K, and manganese Holy basil, known as Tulsi, is anti-inflammatory, antioxidant, and adaptogenic
Black pepper	Whole or ground	Slightly spicy seasoning for all kinds of foods Recipe: Magic Mineral Broth	Increases hydrochloric acid production in the stomach and improves digestion Required for absorption of curcumin (turmeric)
Cardamom	Ground, seeds, or pods	Tea and coffee, curry, grain dishes, meat dishes, or with winter squash Recipe: Inflammation Fighting Smoothie	Analgesic Good source of calcium, sulfur, and phosphorus Improves digestion and relieves gastrointestinal problems Tea reduces stress and depression
Cayenne pepper	Fresh, dried, and ground	Many dishes from around the world, hot sauces, marinades, or used topically Recipe: Green Soup	High in vitamin A, B6, C, E, as well as riboflavin, potassium, and manganese Promotes healthy liver function and aids digestion Helpful in migraines, heartburn, and allergies Pain reduction (topical)
Cinnamon	Cinnamon sticks or powder, or as an extract	Breads, meats, soups, hot and cold cereal, drinks, and sweets Recipe: Fruity Turmeric Smoothie	Aids digestion and stimulates appetite Rich in manganese and antioxidants Candida treatment Increases glucose uptake Lowers serum glucose in diabetic patients
Cumin	Seeds and ground	Soups, stews, curries, meat dishes, and pickles Recipe: Khichadi	Aids digestion and stimulates appetite
Dill	Fresh and dried	Russian, European, Italian, Greek, and African foods; fish, salad dressings, borscht, soups, potatoes, and pickles Recipe: Cucumber-Dill Dressing	Antioxidant Relieves gas Provides vitamin A Antibacterial
Garlic	Fresh, dried, crushed, and capsules	Stir-fries, pastas, marinades, vegetables, meats, dressings, sauces Recipe: Onion-Garlic Soup	Improves immunity, lowers blood sugar, and reduces cholesterol and triglyceride levels Antidepressant and anti-inflammatory
Ginger	Tea, fresh or dried, powdered, and liquid extracts	Stir-fries, Asian food, marinades, desserts Recipe: Anti-Inflammatory Tea	Anti-inflammatory and pain relief Relieves gastrointestinal disorders Boosts immune system Relieves nausea
Oregano	Dried or fresh	Mediterranean and Italian food; savory and/or spicy dishes; marinades, roasted vegetables, casseroles, pasta sauces, and pizza Recipe: Papaya Barbeque Sauce	Rich in vitamin K Antioxidant Relieves gastrointestinal problems and headaches
Rosemary	Fresh or dried	Mediterranean and Italian cuisine; roasted meats, stuffing, roasted vegetables, soups, stews, marinades, and sauces	Provides vitamin A Anti-inflammatory Aids digestion, relieves gas and headaches, and improves concentration Calming
Tarragon	Fresh and dried	French cuisine; salad dressings, fish, and with eggs Recipe: Honeyed Carrots	Antioxidant Rich in vitamins A and C, and B vitamins Provides calcium, manganese, iron, copper, magnesium, potassium, and zinc Stimulates appetite and aids in anorexia Relieves insomnia
Turmeric	Tea, fresh or powdered form, and liquid extracts	Indian food; curry, stir-fries, sauces Recipe: Turmeric-Rooibus Chai	Antioxidant Anti-inflammatory and adaptogenic Relieves pain and depression Improves liver and gallbladder

Box 6.16

Sauerkraut

One of the ways I interest skeptical people in fermented foods (and healthier eating in general) is by the substitution method. Many people like sauerkraut and pickles, but most use bottled products that have no health value. I ask my clients who like their hot dogs to just find some organic all-beef hotdogs, top them with real sauerkraut and homemade pickles, and voila, they now have a healthy recipe. Slowly people will try this approach with other foods as well. Sauerkraut and other fermented vegetables are an excellent source for vitamin U (S-methylmethionine), which helps heal ulcers. This recipe was adapted from Gabriel Cousens, MD, and the Tree of Life Cafe Chefs (2003), Rainbow Green Live-Food Cuisine (Berkeley, CA: North Atlantic Books).

Ingredients

4 cups green cabbage, shredded (reserve 3–5 whole cabbage leaves)

2 cups Napa cabbage, shredded

2 tablespoons ginger, grated

1 tablespoon white miso

2 teaspoons whole caraway seeds

Directions

1.  Mix together all ingredients.

2.  Spoon mixture into crockpot or gallon-size glass container. Pound the mixture with a wooden spoon to release juices and remove all air. If necessary, add water to cover cabbage if there isn’t enough juice to do so.

3.  Roll up the reserved cabbage leaves and lay them down across the top of the vegetables.

4.  Set a plate on top of the cabbage leaves and weigh down with suitably sized rocks (or other object).

5.  Leave sauerkraut in warm (60–70 degrees F) place for 5 days. Do not uncover during this period.

6.  After 5 days, remove the covering and scrape away top layer of vegetables. (Do not be concerned if you see mold; remove top layer and the rest is good to eat.) Sauerkraut will become acidic as it ferments, but it takes on a sweeter smell and flavor when it is ready to eat.

Fermented Dairy

Yogurt and Kefir are cultured dairy products containing beneficial microbiota that help to restore balance to the intestinal microbiota. Probiotics contain both beneficial yeasts and bacteria. Kefir is similar to yogurt, but it is more of a liquid and has a tangy flavor. Kefir is considered to be a natural tranquilizer, with a rich supply of tryptophan, calcium, and magnesium. Kefir is rich in B vitamins, including B6, B12, biotin, and thiamin. Eat only full-fat yogurt without additives and artificial sweeteners. It is easy to make yogurt at home as well. Making yogurt and kefir is a great family event and learning process to do with children (for recipes to make yogurt and kefir see Appendix U ).

Kombucha

Kombucha originated in China and later spread to Russian and Europe. It is a fermented tea that is effervescent and sour to the taste. It is made using black or green tea that is sweetened with sugar. Then bacteria and yeast are added to ferment it. The tea is left to ferment for at least a week as the microbes feed on the sugar and multiply into a mushroom-like disk that floats on top of the tea. This disk is called a symbiotic colony of bacteria and yeast (SCOBY). The microorganisms in the SCOBY convert sugar into vinegar. Kombucha is very beneficial for the health of the microbiome.

Fermented Soy: Miso, Natto, and Tamari

Miso is a probiotic food made from fermented soybeans or grains. It is a smooth paste that is made from cooked soybeans, salt, a fermenting agent (Aspergillus oryzae ) and water. It adds beneficial microbiota to the diet and a high dose of protein and several B-complex vitamins, as well as calcium, zinc, iron, copper, and magnesium. Miso can take some getting used to. I recommend a white miso to start because it is the mildest and you can obtain benefits from it easily when it is added to a salad dressing (see Box 6.17).

Box 6.17

Miso Salad Dressing

Miso can be made from soybeans or other grains like barley and rice. If you are new to miso, start with the mild tasting white miso. When using miso, use just a tablespoon or two to achieve a health effect. If you heat it, make sure that it’s gently warmed; otherwise it destroys all the beneficial bacteria. It is an ideal food to use for recovery from illness.

Ingredients

1 tablespo on unseasoned rice vinegar

1 tablespoon white miso

2 teaspoons grated peeled fresh ginger

1 garlic clove, minced

½ teaspoon honey or 10 drops stevia liquid (optional)

Pinch of ground black pepper

3 tablespoons sesame or olive oil

Dried red chili pepper flakes, to taste (optional)

Directions

Combine all ingredients; whisk and pour over greens.

Natto is Japanese food made from fermented soybeans. It has a very strong flavor and smell, and it is definitely an acquired taste. It can be added to miso soup (see recipe in Appendix U ) or used in small amounts on toast. Natto has been shown in some trials to degrade amyloid associated with dementia (Hsu, Lee, Wang, Lee, & Chen, 2009).

Tamari is a Japanese form of soy sauce generally made with no wheat and traditionally made from miso paste. It is preferable to soy sauce because most commercial soy sauce has wheat and additives. Due to the negative health effects of soybeans, it is important to use fermented Tamari.

Vinegar

Always use raw, organic, unfiltered, and unpasteurized vinegars that have been naturally brewed. Distilled vinegar no longer has the natural enzymes, minerals, and nutrients. Any vinegar that is clear and has no “mother” (the strand-like substance in the bottom of the bottle) has no nutritional value and demineralizes the body. Natural, raw vinegar should be pungent, with a rich, brownish color and a visible “mother.” The best choices are apple cider, white wine, rice wine, and umeboshi vinegars. Mix a teaspoon of apple cider vinegar with water and sip throughout the day to boost energy and balance the pH of the body. Apple cider vinegar is especially good for anxiety and depression. A cup can also be added to the bathtub during a long soak to decrease fatigue. Umeboshi vinegar is made from the brine of umeboshi (pickled ume plums and beef-steak leaf). It has a tangy, salty flavor and can be used for dressings, marinades, soups, greens, pickles, and vegetables. Be sure to adjust the amount of salt in dishes when you add umeboshi vinegar because it is quite salty.

JUICING

Juicing vegetables and fruits is a delicious way to intensify their nutritional benefits. Juicing should be used as culinary medicine, not as a beverage. Fresh juices are potent forms of vitamins that can be used for specific purposes. However, juices are missing fiber and should be balanced with whole fruits and vegetables. Juices are an easy way to incorporate chlorophyll-rich vegetables in the diet and children will benefit as well. As a general rule, fruits should be juiced separately from vegetables. Since many fruits are high in fructose, people with sugar handling problems such as prediabetes or diabetes should be careful about the amount of fruits they juice in one setting.

Juice cleanses incorporate the use of fresh vegetable juice for a short period of time, usually 1–3 days. It is used to improve health and to treat specific conditions, and it should be done under the supervision of your health care provider. Carrot and green juice and other vegetable juices can be used in small quantities daily rather than for strict cleanses, providing much of the same benefit. An ideal juice to begin is described in Box 6.18.

Box 6.18

Carrot Juice Jubilee

Serves 2

Ingredients

1 pound organic carrots

1 organic beet

1 organic apple

Small piece of fresh ginger

Optional: 1 teaspoon coconut oil

Directions

Wash and cut all the vegetables and fruits so they pass through the juicer. Keep the skin intact. Strain the juice lightly, keeping some of the pulp.

Green Juices

Green juice is more nutritious than fruit juice, which is high in calories and sugar. The majority of juice should come from greens such as carrots, celery, cucumbers, parsley, cilantro, and other green vegetables. To adjust to the flavor of green juices, try starting with milder vegetables like cucumbers and celery and slowly work up to cabbage, spinach, and lettuce. Bitter greens, like kale, dandelion, and mustard greens, can be added in small amounts. One half to one whole lime or lemon can be added to cut bitter flavors. Other flavor enhancers include cranberries and fresh ginger.

Tips

•  Use organic vegetables.

•  Use carrots or lemon to improve the flavor of your green juices.

•  Always drink juices right after making them to get the most benefit.

SPECIAL TOPIC: ALCOHOL AND DRUG RECOVERY

Based on the specific properties of foods, the diets discussed in Chapter 5 should be enhanced by adding specific types of foods to address the needs of each condition. I explore an example next about how this approach might be applied to people in alcohol and drug recovery.

People in recovery benefit from simple foods, liquid meals, and small meals, and caregivers who ensure they eat and take their nutrients. The use of small amounts of raw honey added to fruit smoothies, to which vitamins are added, can be effective to satisfy sugar cravings. A diet protocol should include animal protein, fat and carbohydrates like root vegetables, and the use of sea salt with each meal. Bitter greens, such as dandelions and arugula, are especially beneficial. Following is an approach to recovery that can be adapted and used for other illnesses. This approach combined with the protocols in Chapter 7 provides a comprehensive nutritional approach to recovery .

Eat smaller meals more frequently (5–6 times a day). Eating the protein first stimulates gastric acid production. Use lots of broths from animal proteins.

Staying well hydrated between meals is important to support proper digestive secretions. Eliminate lentils, peanuts, soybeans, chocolate, tomatoes, grains, and refined carbohydrates, including flours and sugar.

Include fermented foods that are rich in probiotics and prebiotics such as oats, bananas, rye, garlic, asparagus, and leeks; these will feed the healthy gut microflora and improve digestion.

Stimulate liver digestion by including bitter foods like dandelion greens, radicchio, and lemon juice, or take 2–3 teaspoons of apple cider vinegar with meals. Proteolytic enzymes from pineapple and papaya aid digestion. Sauerkraut or cabbage juice, which will stimulate the body to produce hydrochloric acid and improve digestion, should be included.

Foods high in betaine include beetroot, broccoli, and spinach. Betaine increases the synthesis of S- adenosylmethionine (SAM), which is required for liver detoxification, and has been shown to protect against alcohol-related fatty liver.

Increase foods with choline, such as eggs; increase food sources of zinc, such as cashews, ginger, sunflower, and pumpkin seeds; and increase food sources of folate, such as leafy greens.

Healthy sea salts like Himalayan pink salt will support adrenal function and provide the body with chloride.

Sample Food Schedule

•  Early morning: protein/carbohydrate/fat

•  Mid-morning: protein

•  Before lunch: fresh carrot/apple/beet juice

•  Lunch: protein/fat/vegetables

•  Mid-afternoon: protein/carbohydrate

•  Dinner: protein/carbohydrate

•  Before bed: carbohydrate and a little protein

WATER

Water should be filtered if it contains impurities. Chlorine in drinking water causes vitamin E deficiency when consumed over the long term and kills beneficial microbiota in the gut. There are different kinds of water purifiers. Activated charcoal filters remove toxins and wastes that are not water soluble, though they will not remove toxins like nitrates, nitrites, and sodium fluoride. Reverse-osmosis purifiers remove nearly all toxins, minerals, and gases and produce almost completely purified water.

Chemicals in plastic can seep out of plastic water bottles when left sitting out for a long time or if they are exposed to heat or sunlight. Even if they are BPA-free, the other chemicals in the plastic are dangerous and could disrupt endocrine function.

COFFEE

Coffee is a drug, not a beverage. So use it like a drug when you need an effect. Using it as a beverage reduces its efficacy and can lead to side effects. Coffee enhances mood, stimulates alertness, and improves mental and physical performance. However, it can also increase anxiety and insomnia. Coffee exacerbates premenstrual syndrome (PMS); indeed, the more caffeine a woman ingests, the more severe her PMS symptoms (Weinberg & Bealer, 2002). Acids in coffee can destroy the villi in the small intestine, causing malabsorption and nutrient deficiencies of important minerals like calcium. People who have GERD do best without coffee or by making cold-brewed coffee, which reduces the acids significantly (see Appendix V for coffee withdrawal protocol and for directions on how to make cold-brewed coffee).

Coffee Substitutes

There are many coffee substitutes made from various roasted grains and seeds. A coffee substitute called Capomo , also known as Ramon , is made from the breadnut Brosmium alicastrum , indigenous to both coasts of Mexico. Café de capomo is rich in B vitamins (particularly B6), calcium, vitamin C, and trace minerals; it is so rich in amino acids and folate that it lifts the mood and stimulates breast milk in nursing mothers. Carob tea can also be used to replace coffee. It has a calming effect. Use carob powder mixed with water (1–2 teaspoons per cup of water).

GREEN TEA

Green tea (Camellia sinensis ) is a traditional beverage in Asian societies and is known for its calming effects. Green tea contains the anxiolytic amino acid L-theanine that counteracts the effects of the caffeine (Yokogoshi, Kobayashi, Mochizuki, & Terashima, 1998). Dietary theanine supplementation increases a state of alert relaxation. Theanine stimulates GABA and serotonin production and is a relaxing anti-inflammatory beverage. Green tea has at least two important constituents (Epigallocatechin gallate [EGCG] and theanine) beneficial for cognitive health and prevention of Alzheimer’s disease (Hyung et al., 2013). Green tea also improves working memory (Schmidt et al., 2014). L-theanine and caffeine in combination appear to significantly improve aspects of memory and attention much more than caffeine alone (Owen, Parnell, De Bruin, & Rycroft, 2008). Add a teaspoon of green tea powder to a smoothie daily to support cognitive function.

Matcha Green Tea

Matcha is a powdered green tea that can be whisked with hot water to make a thick, foamy drink. It is a traditional drink in Japanese tea ceremonies. Matcha is made with the entire green tea leaf that is ground into a smooth powder. It is the only type of tea that uses the entire leaf and therefore Matcha provides more nutrients than other teas. It is high in vitamin C, iron, potassium, and fiber. This delicious powder can also be mixed with steamed or heated milk to make a matcha green tea latte, an invigorating alternative to coffee.

COOKED FOOD OR RAW?

Some foods are best eaten cooked, while others are richest in nutrients when eaten raw or lightly cooked. Raw foods are an ideal way to increase your nutrient intake. Because heating food can decrease the amounts of nutrients and enzymes present in the food, raw foods will often provide more nutritional value to your diet and aid digestion. As a general rule, about 50% of the diet should be eaten raw or slightly cooked. However, raw food is more difficult to digest, so when people are changing their diets, they can begin by adding in small amounts of lightly steamed or raw vegetables and fruits so they can adjust over time. There are a number of ways to enjoy raw foods that range from a simple salad to an apple to sprouting your own nuts and seeds.

Essential Next Steps

Explore the foods of the “brainbow”:

•  Limit the amount of grains and legumes and possibly eliminate glutens.

•  Eat only high-quality, virgin, cold-pressed oils and fats.

•  Eliminate refined carbohydrates like flour and sugars .

•  Use proteins and root vegetables to stabilize mood and blood sugar.

•  Include fermented foods in daily meals.

•  Identify new foods to try for their mental health benefits.

•  Emphasize organic, farm-raised, hormone-free, and antibiotic-free animal products.

•  Try new recipes and share with family and friends.