Food for Energy

Eat these wholesome organic foods for energy. I eat kefir rather than yogurt, and I confess -- I've not yet had goji berries...

Diet and Serotonin

Serotonin is a chemical messenger that’s believed to act as a mood stabilizer. It’s said to help produce healthy sleeping patterns as well as boost your mood. Studies show that serotonin levels can have an effect on mood and behavior, and the chemical is commonly linked to feeling good and living longer. Supplements can increase your serotonin levels via the amino acid tryptophan. Serotonin is synthesized from tryptophan.

For a more natural approach to possibly increasing your serotonin levels -- you can try eating foods that contain tryptophan. While research is ongoing to determine how much tryptophan-containing foods can affect serotonin levels in the brain, it is known that tryptophan depletion is seen in those with mood disorders such as depression and anxiety. Research has also shown that when a low-tryptophan diet is followed, brain serotonin levels drop. Here are some foods that might help.

Eggs

The protein in eggs can significantly boost your blood plasma levels of tryptophan, according to recent research. Pro cooking tip: Don’t leave out the yolks. They’re extremely rich in tryptophan and tyrosine, choline, biotin, omega-3 fatty acids, and other nutrients that are major contributors to the health benefits and antioxidant properties of eggs.

Cheese

Cheese is another great source of tryptophan. A yummy favorite you could make is mac and cheese that combines cheddar cheese with eggs and milk, which are also good sources of tryptophan.

Pineapples

Pineapples are a major source of bromelain, a protein that can reduce the side effects of chemotherapy as well as help suppress coughs, according to some research. Combine pineapples and coconut with chicken for this delicious piña colada chicken recipe.

Tofu

Soy products are rich sources of tryptophan. You can substitute tofu for pretty much any protein, in pretty much any recipe, making it an excellent source of tryptophan for vegetarians and vegans. Some tofu is calcium-set, which provides a great calcium boost.

Salmon

It’s hard to go wrong with salmon, which -- as you may have guessed -- is also rich in tryptophan. Combine it with eggs and milk to make a smoked salmon frittata. Salmon also has other nutritional benefits like helping balance cholesterol, lowering blood pressure, and being a source of omega-3 fatty acids.

Nuts and Seeds

Pick and choose your faves, because all nuts and seeds contain tryptophan. Studies show that eating a handful of nuts a day can lower your risk for cancer, heart disease, and respiratory problems. They’re also good sources of fiber, vitamins, and antioxidants. For dessert, try some no-bake peanut butter oatmeal cookies.

Turkey

There’s a reason why the Thanksgiving meal is usually followed by a siesta on the couch -- turkey is essentially stuffed tryptophan.

Neurogenesis: Exercise and Eat Right

Exercise has shown a direct link to "neurogenesis." Walking for just 45 minutes per day lead to new hippocampal tissue growth. Moving can cause your brain to grow.

Besides the positive physical, mental and emotional benefits of exercise, it is striking to see the intellectual and neuronal effects. There are multitudes of other studies, all of which show that exercise is beneficial to neurogenesis. This extends to protecting against Alzheimer’s as well.

Along with exercise, there are many "dietary measures" that can help boost brain growth. The first would be curcumin, which is an element of the spice turmeric. As studies have indicated, curcumin has been directly linked to neurogenesis. Other studies have shown that curcumin also increases "brain derived neurotrophic factor" expression. This is important because BDNF is vital to many neurologic functions.

Survival of brain cells in situations where they would normally die has also been shown to happen by "caloric restriction," and/or intermittent fasting. Besides neurogenesis, there is also a process called "autophagy" which gets turned on when human beings fast. Autophagy is loosely described as the process of cells "cleaning house, and getting rid of junk." Theoretically, you can see how this may be beneficial to improved cellular and neuronal firing. 

There are benefits to omega-3 fatty acids. Docosahexaenoic acid is preferable over all other forms of omega-3s. The scientific literature shows that DHA helps to support neurogenesis. There are many other reasons why you may want to supplement with DHA, or obtain large amounts from daily intake of wild-caught fish, but the specific neurological effects of DHA are intriguing.

Blueberries are another beneficial food that can be linked to neurogenesis. The "flavonoids" in blueberries are advantageous. Since the link between increased neurogenesis and increased mood and cognition is obvious, it makes sense to regularly include blueberries in your diet. Not only will you be enjoying the cognitive effects of the food, but you will be getting the inherent antioxidant effects as well.

Green tea is another method of increasing neurogenesis. Specifically, the compound epigallocatechin gallate (EGCG) is the element which has been linked to the growth of new brain cells. Drinking green tea, or supplementing with EGCG in isolated form, will increase your rate of new neuronal growth.

It is important to note that many new neurons borne via the process of neurogenesis die within two weeks. So, it's not a way to replace a barely-functioning brain with Einstein’s brain. But, many of the new neurons do migrate into the molecular layer.

Think of neurogenesis as being similar to taking a supplement. Yes, it may be slightly beneficial to increase your intake of foods and supplements to help stimulate neurogenesis. But if your overall diet and lifestyle is poor, highly stressed and generally unhealthy, these methods will do little-to-no benefit. You must always remember the whole picture, the whole human body, and the whole psyche.

Michael Pollan: Food Rules for Healthy Living

Michael Pollan 

Food writer Michael Pollan says everything he's learned about food and health can be summed up in seven words -- "Eat food -- not too much -- mostly plants."

Probably the first two words are most important. "Eat food" means to eat "real food" -- vegetables, fruits, whole grains, and fish and meat -- and to avoid what Pollan calls "edible food-like substances."

Here's how:

Don't eat anything your great grandmother wouldn't recognize as food. "When you pick up that box of portable yogurt tubes, or eat something with 15 ingredients you can't pronounce, ask yourself, "What are those things doing there?" Pollan says.

Don’t eat anything with more than five ingredients, or ingredients you can't pronounce.

Stay out of the middle of the supermarket -- shop on the perimeter of the store. Real food tends to be on the outer edge of the store near the loading docks, where it can be replaced with fresh foods when it goes bad.

Don't eat anything that won't eventually rot. "There are exceptions -- honey -- but as a rule, things like Twinkies that never go bad aren't food," Pollan says.

It is not just what you eat but how you eat. "Always leave the table a little hungry," Pollan says. "Many cultures have rules that you stop eating before you are full. In Japan, they say 'eat until you are four-fifths full.' Islamic culture has a similar rule, and in German culture they say, 'Tie off the sack before it's full.'"

Families traditionally ate together, around a table and not a TV, at regular meal times. It's a good tradition. Enjoy meals with the people you love. "Remember when eating between meals felt wrong?" Pollan asks.

Don't buy food where you buy your gasoline. Currently in the US, an estimated 20% of food is eaten in the car.

The Pleasures of "Slow Food"

Slow Food

"In a world increasingly dominated by fast food, The Pleasures of Slow Food celebrates heritage recipes, artisan traditions, and the rapid evolution of a movement to make good food a part of everyday life. 

"Slow Food" is defined by how it's made -- if it's allowed to ripen before it's harvested, prepared by hand and enjoyed among friends it's "Slow Food." It's a philosophy, a way to farm, a way to cook -- a way to live. It's also the name of a 65,000-strong international movement, numbering among its members some of the most distinguished names in the food world. 

The Pleasures of Slow Food showcases over 60 recipes from the world's most innovative chefs for dishes that feature local handmade ingredients and traditional cooking methods. Premier food writer Corby Kummer also profiles Slow Food's luminaries, such as Italian cheese-maker Roberto Rubino and Canadian Karl Kaiser, who makes sweet ice-wine. 

Pairing fantastic recipes with engaging stories, The Pleasures of Slow Food brings the best of the food world to the kitchen table."  -- The Atlantic Monthly

"The organization "Slow Food" -- meant to stand as the antithesis to "fast food" -- dedicates itself to artisanal and traditional foods. Italian journalist Carlo Petrini, president of "Slow Food," and Eric Schlosser, author of Fast Food Nation,  contribute a brief preface and foreword, respectively. 

Kummer s history of the organization ably chronicles its growth from a protest against installation of a McDonald's in Rome in 1985 to its current focus on the Ark -- "a directory of endangered foods around the world that members rescue by enjoying them." 

There is a section on 10 of the artisanal products included in the Ark, some coupled together for comparison (for example, there is a short essay on cheese made in the Basilicata region of Italy and another on cheese made in Vermont) -- these stories provide glimpses into the psyches of people like Jim Gerritsen, who has dedicated his life to growing heirloom potatoes in Maine. 

Kummer then offers simple, homespun recipes, and proposes that through each one, the homecook can learn "how to imprint that taste on your own dishes." 

Recipes are arranged from "Old World to New," so there are a few selections from Italy, such as Pesto alla Genovese from the Garibaldi family, who run a farmhouse restaurant in Liguria, and from Ireland - Baked Cheese with Winter Herbs from Tom and Giana Ferguson of County Cork. 

The vast majority of these 44 recipes, however, come from American restaurateurs such as Ana Sortun (Lamb Steak with Turkish Spices and Fava Bean Moussaka) from Oleana Restaurant in Cambridge, Mass., as well as from Alice Waters and Daniel Boulud -- and while the recipes from America don't always focus on local ingredients, they do embrace the spirit of "Slow Food." This is a noble and handsome effort." -- Publishers Weekly

Infographic: Alternatives to Milk

Source: Huffingtonpost

In the News: Mediterranean diet 'cuts strokes and heart attacks in at-risk groups'

I would miminimize the grain base of the this food pyramid and rely more on vegetables!

Following a Mediterranean diet rich in either extra-virgin olive oil or nuts reduces the risk of people at risk of a heart attack or stroke suffering either event or dying of a heart condition by 30%, new research reveals.

The findings, published online by the New England Journal of Medicine, offer hope to those in danger of a heart attack or stroke because they smoke, have type 2 diabetes or exhibit other unhealthy characteristics.

They also confirm that the diet common in southern European countries, which involves consuming a lot of fruit, vegetables, fish and wine, and only small amounts of red meat or dairy products, offers protection against heart problems.

For more:

http://www.guardian.co.uk/science/2013/feb/25/mediterranean-diet-strokes-heart-attacks

Cynthia Sass Blog: Trend Alert: Veggie-Inspired Desserts

by Cynthia Sass, MPH, RD

Goodbye, chocolate-covered bacon; hello, chocolate-dipped cauliflower! While you may normally think of veggies as something to choke down before moving onto dessert, a new trend of veggie-inspired desserts may change that, according to a report in the latest issue of Food Technology magazine.

Classic sweet treats such as carrot cake and sweet potato pie have long been fan favorites, but now pastry chefs are going above and beyond to include flavorful picks such as cucumbers, eggplants, beets, squash, carrots, mushrooms, and tomatoes in baked goods.

I was excited to read about this trend, because I’ve been experimenting with veggie-based treats for some time. I recently shared my recipe for secret spinach brownies with FitSugar viewers, and lately, I’ve been baking up a storm, folding pureed lentils or bean flours into cookies and cupcakes. In addition to being downright fun, adding veggies to the dessert mix can considerably kick up the nutritional value of goodies that traditionally lack vitamins, minerals, antioxidants, protein, and fiber.

From indie vegan bakeries to fine dining establishments, bakers and chefs are using a wide range of chopped, puréed, and shredded veggies in exciting new culinary creations. In some cases, veggies with similar textures can be used in place of fruits, such as replacing apples or pears with eggplant.

Other ideas come from cultural influences (check out my previous post about why we should be serving up desserts like Vietnamese bean pudding and Japanese adzuki bean ice cream), and others from long-held traditions. For example, food historians say that for decades home cooks have relied on naturally sweet readily available veggies, like beets, when sugar was scarce.

With the explosion of interest in nutrition, local and in-season food, and plant-based diets, I predict that this red-hot veg trend will keep on growing (no pun intended).

What's your take? Do you enjoy veggie mainstays like zucchini bread and pumpkin pie? Are you excited about trying new options like mushroom meringue? Or do you believe that veggies only belong in savory dishes like pastas, stir-frys, and salads? Please tweet your thoughts to @cynthiasass and @Shape_Magazine!


Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's a SHAPE contributing editor and nutrition consultant to the New York Rangers and Tampa Bay Rays. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.

In the News: Tomato Helps Cut the Risk Of a Stroke, Study Shows

For what it's worth... oh, well, it couldn't hurt...eat some tomato sauce...

by Jennifer Corbett Dooren, Wall Street Journal, October 8, 2012

A diet that includes tomatoes could lower the chance of having a stroke.

A new study shows that men who had the highest levels of lycopene—an antioxidant found in tomatoes—had fewer strokes than men who had the lowest level of lycopene in their blood.

Overall, the risk of strokes was reduced by 55%.

The study, based in Finland, will be published in the Oct. 9 issue of the medical journal Neurology. Lycopene is found in the highest concentrations in cooked tomato products like paste, purée and sauce, according to the United States Department of Agriculture's national nutrient database.

A cup of ready-to-serve marina sauce has more than 31,000 micrograms of lycopene while the average raw tomato has about 3,165 micrograms, according to USDA. A slice of fast food pizza has 2,074 micrograms of lycopene. A tablespoon of ketchup has 2,146 micrograms of lycopene.

Lycopene is also found in watermelon, grapefruit, papaya and mango.

There are no government recommendations specific to lycopene consumption, but U.S. dietary guidelines have traditionally recommended Americans consume at least five to nine servings of fruits and vegetables per day. In 2010, the U.S. updated its dietary guidelines, stating Americans should "increase" fruit and vegetable intake, noting that least 2½ cups of fruits and vegetables per day was associated with a reduced risk of heart attacks and strokes. There have also been some studies that suggest lycopene can cut the risk of prostate and other types of cancer.

Dr. Rafael Ortiz, director of the Center for Stroke and Neuro-Endovascular Surgery at Lenox Hill Hospital in New York, who wasn't involved in the lycopene study, said it shows "diet is very important" for cutting stroke risk along with exercising and not smoking. He said lycopene reduces inflammation and prevents blood clots from forming.

The Finnish study involved 1,031 men who were part of a larger study looking at risk factors for the development of cardiovascular disease. The men were between ages 42 and 61 and living in and around the city of Kuopio in Eastern Finland when they first enrolled in the study in the early 1990s. Samples of blood were taken at the study's start and seven years later for most men. The men were followed an average of 12 years.

Jouni Karppi, the study's lead author who is affiliated with the University of Eastern Finland's Department of Medicine, said that the main goal of the study was to look at whether other substances such as retinol, or vitamin A, and alpha-tocopherol, a type of vitamin E, impacted stroke rates.

They found no association with the levels of vitamin A or E, but instead found men who had the highest level of lycopene in their bodies were 55% less likely to have a stroke than men with the lowest amount of lycopene. They were 59% less likely to have a type of stroke called an ischemic stroke, the most common type of stroke that is caused by a blood clot.

Overall, there were 67 strokes among the 1,031 men in the study. Of those, 50 were ischemic. There were 25 strokes among 258 men who were considered to have the lowest levels of lycopene while there were 11 strokes among men with the highest lycopene levels. The men were divided into four groups by lycopene levels.

The study was funded by Lapland Central Hospital in Finland.