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December 10, 2007 Dear Readers: As the holiday season is upon us, and the pace of celebrations, shopping, wrapping, and sending accelerates, consider this: to truly celebrate the holiday season, give yourself a gift. By this, I do not mean something that is a typical gift item. Nor do I mean a household appliance or new office electronics. You can give yourself a gift that nurtures your mind or spirit, and it doesn't have to cost anything. It can be five minutes of meditation (see our article below), a day without email, a pause to listen to live holiday music, or a visit to a museum. Take a break from politics, whether office or national; turn off all pundits; or put your to-do list in a drawer. Any of these actions can help you to discover more about yourself, or to help you achieve greater relaxation when you need it most. In this issue, we publish the first of many recipes that are brain-healthy. Molly Reams, a new addition to kSero, has taken the challenge from our clients and developed an omelet recipe that is anything but ordinary and also easy. If you keep the ingredients on hand, you can prepare this for breakfast, lunch, or dinner. |
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We've also summarized a new article on the critical fatty acid, DHA, one of the Omega-3s. The more we learn about this supplement from fish, the more excited we become about the possibilities for preventing and improving problems that originate in the brain. Since our brain depends upon what we eat, a new "label-reading" article is included. Most holiday eating includes excessive amounts of sugar; don't pile on more with hidden sugars in snacks that only appear to be healthy. Have a joyous holiday season! To your health, Susan Hardwicke, Ph.D. |
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My husband and I were waiting for a delayed flight in an airport recently. I had arrived prepared with a high-protein snack, but my husband decided to buy some additional "food" in the event that our flight arrived too late to eat in a restaurant. He returned from an airport shop holding a box of cookies and a mostly-eaten bar with the words "Whole Grain" printed in large font on a green wrapper. The snack was made by Power Bar, and it carried the healthy-sounding brand: "Harvest." I examined the ingredients list of the wrapper.
"Let's see what you just ate, " I said. The ingredients are listed below, with all sources of sugar underlined. At first glance, it would seem that the bar is packed with oats. It's the first ingredient listed. However, if you read the entire list, five different sources of sugar are included in the bar. That doesn't count the nonfat milk, which contains lactose (milk sugar). The nutrition facts show that of this 65 gram bar, 42 grams or more than 2/3 of the bar are carbohydrate, of which 20 grams (or nearly 1/3 of the total bar!) is sugar. The technique of using multiple forms of sugar so that it doesn't appear as the main ingredient is designed to mislead the consumer and provide a false sense of security. Let's be honest: sugar is the main ingredient.
WHOLE OATS, BROWN RICE SYRUP, DRIED FRUIT BLEND (STRAWBERRIES, CRANBERRIES, APPLE JUICE CONCENTRATE, SUGAR, RICE FLOUR, SUNFLOWER OIL), SOY CRISPS (SOY PROTEIN ISOLATE, RICE FLOUR, BARLEY MALT, SALT), EVAPORATED CANE JUICE SYRUP, ALMOND BUTTER, SOY PROTEIN ISOLATE, HONEY, INULIN (FIBER), GLYCERIN, NATURAL FLAVOR, ROASTED SOY BEANS, OAT FIBER, NONFAT MILK, PEANUT BUTTER.
Comment: Why do the manufacturers of snack foods use so much sugar? They understand the difference between what consumers say they want and what they actually crave. The majority of people have sugar cravings from poor diet and insufficient exercise. If they believe they are eating a healthy snack, even when it's packed with sugar, and it satisfies a powerful craving, they'll continue to eat it. Don't be fooled!
Docosahexaenoic acid (DHA), one very important component of omega-3 fatty acids, has an integral role in optimal brain functioning at all ages of life and plays an essential role in learning, memory, and behavior. Russell Blaylock, noted author and proponent of protecting brain health, has released a major article on DHA in the January 2008 issue of Life Extension magazine. DHA has the power to improve neurological functioning, and has been especially important in the brain development of infants, and in improving memory function in patients with Alzheimer's.
LEARNING: A baby's brain has the most complex growth in the last trimester and the first two years of life. During this time, the brain is highly dependent on the mother's dietary intake of essential nutrients, such as DHA, during pregnancy. The average intake of omega-3's is between 100-200 mg/day, far less than the recommended 650mg/day. Multiple studies have shown the importance of increased DHA intake in babies as essential to healthy nervous system development and better brain function. Low levels of DHA can increase the risk for neurological abnormalities in infants. The question is, can developmental problems triggered by low levels of DHA be reversed? In recent studies, research has demonstrated that an omega-3 rich diet can promote gradual improvement in brain function.
MEMORY: DHA recovery in the brain of an adult is also possible and may be critical in maintaining optimal memory function. It has been shown that a diet rich in DHA can reverse age-related memory impairment by restoring neurotransmitter release in the hippocampus region of the brain, which is associated with memory consolidation. DHA may also cause dendrite growth, which allows for greater cell signaling, and increasing cell fluidity.
BEHAVIOR: A number of studies have shown a correlation between omega-3 diets and improvement in behavior, specifically in regards to depression, suicide risk, anxiety, aggression, and anger. Increasingly research is indicating a link between chronic brain inflammation and the rise in rates of occurrence of depression, anxiety disorders, anger dsycontrol, and insomnia. Chronic brain inflammation is also seen in post-traumatic stress disorder and post-partum depression. A diet rich in omega-3's has the potential to improve depression, and a number of other neuropsychological disorders, by reducing chronic brain inflammation.
General guidelines from a number of authoritative sources:
- Healthy adults supplement their diet with 240-1000mg of DHA daily to protect their neurological health.
- Pregnant or nursing mothers take a minimum of 300 mg daily to promote optimal brain growth in their infants.
- Young children should take 150mg of DHA daily to promote health. Omega-3 oils are available in liquid form for young children who have difficulty swallowing pills.
Please note that these statements have not been evaluated by the FDA, and that the article is not intended to diagnose, treat, or cure any disease.
Even if you haven't heard of mindfulness meditation, this season is a perfect time to receive quick benefits. Not to be confused with other forms of meditation (no "Ohms" needed!), mindfulness meditation simply means turning your mind to something else, such as the rising and falling of your breath. It sounds simplistic, and even silly, in this era of sophisticated pharmaceuticals and complicated therapies.
But simple is better. It means anyone can do it. And it's supposed to be almost effortless, in order to benefit.
Try some mindfulness meditation for 3-10 minutes.
Why: To relieve stress, to live in and enjoy the present moment, and to take your mind off whatever is troubling you.
How: Sit still, preferably in a quiet place. This might even be behind the wheel of your car in a parking lot. Take some deep breaths to release stress. Then simply turn your attention to the rising and falling of your breath. Follow the passage of air through your nose or throat. If distracting thoughts or emotions enter, gently let them go and turn your attention back to your breath. Above all, don't beat yourself up about anything!
Potential Psychological Benefits:
- Decreased anxiety
- Improved mood and vitality
- Decreased irritability
- Increased emotional stability
Open-Faced Goat Cheese and Spinach Omelet
For protein-lovers on the lookout for more creative ways to increase protein without harmful fat, this recipe is a real winner. Shhh! It's also vegetarian.
The goat cheese melts into the omelet and makes this a creamy, protein-packed main course for any meal. Cooking the spinach is no hassle or mess, because the eggs go right on top in the same pan.
Ingredients:2 big handfuls baby spinach , washed and chopped into ½-inch pieces
2 tablespoons butter
8 pieces sun-dried tomato packed in oil, drained and finely chopped (optional)
2 scallions (skinny green onions), trimmed and thinly sliced
Kosher (coarse) salt and freshly ground black pepper
6 large eggs
2 ounces goat cheese (1/2 a small log), cut into thin slices
- Heat the butter in a large ovenproof skillet over medium heat-don't burn.
- Stir in the sun-dried tomato and scallion and cook, stirring, until the scallion is wilted, about 2 minutes. Season lightly with salt and pepper. Stir in the spinach and cook until wilted and the water it gives off is evaporated, about 4 minutes.
- Meanwhile, in a mixing bowl, beat the eggs with salt and pepper to taste.
- Lower the heat slightly. Pour in the eggs and let them sit a few seconds until they start to set around the edges.
- Using a plastic spatula push a piece of the set edge gently toward the center. Tilt the pan and let some of the unset egg from the top fill the little gap you just made. Repeat around the edge of the pan, until there is no more unset egg on top.
- Scatter the goat cheese slices over the top of the omelet. Put the skillet under the broiler and leave the oven door open, cook just until the top of the omelet is set and puffed, about 2 minutes. This makes about 2 Servings, with about 21 grams of protein in each serving.
Greens, baby romain, or Mesclun lettuce
2 carrots, chopped
1 red pepper, chopped
2 plum tomatoes
Handful of walnuts, almonds, sunflower seeds
Dried cranberries
One of the following: Handful of grapes, cut in half or Chopped pear or apple
Green beans, served warm
Sprouts
Grated cheese, or cheese blocks (all natural, without food dye)
Dressing:
2 parts olive oil to 1 part balsamic vinegar
Add ½ teaspoon of mustard or to taste.
Stir well.
Sincerely,
Susan Hardwicke, Ph.D.
Director
kSero Centers for the Mind
©kSero Corporation Inc. 2007