Nutrition

Did you know?

Did you know this about physicians?

Less than 6% of graduating physicians have training in nutrition.

 

Time To Fight Back!

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Heal Thyself

Much of our food travels thousands of miles before it arrives in our grocery stores. By the time we purchase it, it may have taken a week to get to us, and much of its nutritional value will have been lost. This is just one of many reasons why we need to think more intelligently about what we put into our bodies and how to maximize its potential.

 

The reality is we don't have to grapple with some of the health problems that plague so many of us today. Our body has an amazing, innate capacity for self healing and regeneration if we treat it well. Proper nutrition can help to activate and reactivate our body's own healing mechanisms. 

 

Feed Your Cells

Most of us punish our cells with deficient and toxic foods, which means we are in turn deficient and toxic. But there are dozens of foods that are rich in nutrients and cleanse and detox the body.

 

Dietary Building Blocks

Turns out that a Mediterranean diet is not only tasty, it’s brainy, too, and it could cut your risk of serious cognitive and other health issues. The Mediterranean diet emphasizes good fats found in olive oil, salmon, trout, and nuts. This diet is weighted heavily towards vegetables, lean proteins, and 100% whole grains.

 

At least 50% of our diets should be raw foods. Why is raw important? Well, cooking often kills the important enzymes in our foods, and our bodies react to cooked food as if it is a toxin.

 

Foods that Improve Your Brain and Body

• Dark, leafy green and cruciferous vegetables, such as spinach, cauliflower, cabbage, kale, collard greens, bok choy, and brussels sprouts. They’re filled with antioxidants like vitamin C and plant compounds called carotenoids, which are particularly powerful brain protectors.

 

• Broccoli—a great source of Vitamin K, which is known to improve cognitive function

 

• Fatty fish that is high in Omega 3 fatty acids, such as salmon, mackerel, tuna, sardines.  Omega 3 is one of the building blocks of the brain.

 

• Seeds, particularly sunflower, which is rich in selenium (a mood booster), and pumpkin, which is rich in zinc (supports cognitive performance)

 

• Berries—particularly blueberries, strawberries, and acai berries, which are high in antioxidants, and protect the brain and body.

 

• B Vitamins—B6, B12 and folic acid are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with increased general health and cognitive issues.

 

• Vitamin E—good sources include nuts, avocadoes, asparagus, olives, seeds, eggs, brown rice and wholegrains.

 

• Healthy sources of fat—organic butter, organic virgin olive oil, coconut oil, free-range eggs, and nuts

 

• Dark chocolate—an antioxidant, chocolate contains caffeine, a natural stimulant, which enhances focus and stimulates the production of endorphins, which helps mood. It should be consumed in moderation.

 

• Beans—such as lentil and black bean, can stabilize glucose levels. Our brains rely on glucose for fuel.

 

• Brain Beverages—such as green tea, apple cider, pomegranate juice and grape juice (both without sugar).

 

• Water—nothing can beat pure spring water as a detoxifier. Learn more about Hydration and Brain Health.

 

• Brain Building Spices—such as tumeric, rosemary, sage, cinnamon, and cayenne. Tumeric, found in curry, is a spice whose active ingredient, curcumin, is an antioxidant. It can actually help to clear away harmful proteins in the brain called amyloid plaques.

 

Other Superfoods

  • Raw honey
  • Noni
  • Spirulina
  • Goji
  • Enchinacea
  • Wheat Grass
  • Tumeric
  • Kelp
  • Nori
  • Cacao beans
  • Quinoa
  • Green tea

 

Brain Destroyers to Avoid or Minimize

  • Trans fatty acids, such as hydrogenated oils found in salad and cooking oil, fried foods
  • Artificial sweeteners such as Aspartame
  • Excess alcohol, sugar, high-fructose corn syrup
  • High-glycemic foods such as candy and other sweets, and white flour-based baked goods
  • Saturated fats found in meat products, such as hotdogs, bacon, sandwich meats, etc.

 

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For more guidance on meals and menus, check out our “Cognitive Cookbook”—Recipes with Your Mind in Mind.