Boosting your Brain Power

We have all heard the saying, ‘use it or lose it’ and this saying is especially true when it comes to protecting your brain's cognitive health. Cognitive health refers to healthy brain function and to skills people use everyday, such as; learning, memory, decision-making, abstract thinking, reasoning, insight and even appreciation of beauty. However, many Americans do not pay attention to their brain health, which can potentially lead to poor health, dementia and Alzheimer’s disease. By simply following a healthy diet and living a healthy lifestyle, you can help maintain optimal cognitive functioning.
As we age, our bodies adapt naturally to the changes that are occurring in all parts of the brain. Studies show that an estimated one out of five Americans between the ages of 75 to 84 years old have Alzheimer’s disease . Even though there is not a cure for Alzheimer’s, researchers have discovered that consuming nutrient-dense brain boosting foods, physical activity, controlling your blood sugar and blood pressure, and use of your brain may lower your risk of dementia and Alzheimer’s altogether.

Brain enhancing foods:

Supplement your diet with ample amounts of B vitamins for a healthy brain.

1) B vitamins are vital for normal brain and nerve function. Evidence suggests that low blood levels of B vitamins, such as B1, B6, B12, and folic acid (or folate), may be linked to cognitive impairment. Thiamin (B1) helps maintain proper function of the nerves, muscles, heart and brain. Pyridoxine (B6) helps utilize energy in the brain and nervous tissues, which is essential for regulating the central nervous system. Cobalamin (B12) is used in new cell synthesis and maintains the sheath (coating) that surrounds and protects nerve fibers and promotes normal cell growth.

For a great source of B1, B6 and folic acid, select whole grains, legumes, fortified cereals, beans, peas, strawberries, spinach, sunflower seeds, bananas and tomatoes. You can find B12 in lean beef, trout, salmon, tuna, pork, chicken, eggs and low-fat dairy.

2) Minerals, such as iron, magnesium, zinc and calcium are also known to help maximize brain function. Sources of iron and zinc are found in lean beef, beans, lentils and other whole grains. Dairy products and dark leafy green vegetables are wonderful, natural sources of calcium. Plus, leafy greens are another way to include magnesium into your diet.

3) Essential fatty acids are the most critical components to boosting brain power. Your brain is made up of approximately 60 percent fat. DHA (docosahexaenoic acid) is the most prominent fat in the brain, especially in the nerve cells in the cerebral cortex. A 2006 study in the medical journal Neurology for nine years tracked 899 healthy men and women who were free of dementia. They found that those with the highest blood levels of DHA from fish intake of 3.0 servings per week had about half the risk of dementia compared to those with lower levels. DHA is found mostly in fatty fish, cod liver oil and algae. Henry’s Farmers Markets also sells Omega 3 enriched eggs, which contain more than 150mg of DHA per egg.

4) The brain relies on high-quality proteins to maintain a strong support system. Select lean beef, chicken, fish, eggs and low-fat dairy products. Avoid any protein that has been fried, which includes meat, chicken or fish, as fried foods have higher amounts of saturated fats. New research from the University of Toronto shows that diets high in saturated fats starve the brain of its energy supply. Always select organic and grass-fed beef whenever possible as pesticides, herbicides, antibiotics and synthetic hormones may have a dramatic impact on cognitive functions. Organic foods are produced from agricultural products grown on farms and livestock operations that promote the health of the ecosystem, including biodiversity, biological cycles and soil biological activity. Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Organic foods are grown without pesticides, petroleum-based fertilizers or sewage sludge-based fertilizers, bio-engineering, or ionizing radiation. Grass-fed beef is also known to have higher levels of essential fatty acids, vitamin E and conjugated linoleic acid (CLA) than conventional grain-fed beef.

Brain enhancing lifestyle:

1) Physical activity can protect your cognitive functions. According to researchers at Columbia University, people who engage in an exercise training program increase neurogenesis – the development of new nerve cells. There is also emerging evidence that physical activity may be protective against neurological disorders, including Alzheimer’s and dementia.

Keeping your mind active will help decrease your risk of developing dementia and Alzheimer’s disease. A study conducted at the Rush Alzheimer’s Disease Center, studied more than 700 seniors for up to five years. The researchers discovered that the seniors who regularly engaged in frequent participation in cognitive activity had a reduced incidence of Alzheimer’s versus the seniors who were cognitively inactive. The inactive group was 2.6 times more likely to develop Alzheimer’s disease than a cognitively active person.

2) If you are overweight, have high blood pressure or high sugar levels, you have a greater risk of heart disease and stroke. In a published report from the American Academy of Neurology, mid-life stroke victims risk poorer cognitive function and late-life cognitive impairment. By maintaining and controlling your blood sugar and blood pressure levels, you lower the risk of diabetes and untreated hypertension, which are contributing factors to dementia and Alzheimer’s disease.

Brain-boosting supplements:

1) Acetylcarnitine can cross the blood-brain barrier and has been shown to revitalize brain function via energetic pathways. Several studies suggest that supplementing with Acetylcarnitine delays cognitive decline and improves overall function especially in seniors. Taking 1,500 mg a day may improve memory, mood and responses to stress.

2) Phosphatidylserine (PS) has been shown to improve memory, cognition and mood in seniors. Human trials indicate that PS statistically improved the retention levels of those who previously struggled at remembering names, faces, telephone numbers and misplaced objects. Suggested doses of PS are 300 mg per day.

3) Fish oil supplements are important for a healthy brain and nervous system. Most fish oil capsules at Henry’s Farmers Market are derived from fresh, cold water fish and are free from contaminates such as pesticides, PCBs and heavy metals. Taking fish oil capsules daily, about 1,000 mg to 3,000 mg, is a great alternative if you don’t consume a lot of omega 3-rich fish in your diet.

Please note: These recommendations are not intended to replace the advice of your doctor or pharmacist. If you’re taking medication, please talk to your healthcare provider before taking any type of supplementation.

Every day you have the power to make healthy decisions that affect you and your cognitive health.

Enjoy!

Sweet Nothings: Much Ado about High Fructose Corn Syrup

You’ve seen it on TV, read it in the paper and heard it on the radio, “Today’s children are declining in health and gaining more weight than ever before.” Unfortunately, a lot of what you hear is true. According to a US study, by the time today's teens reach middle-age, their rate of heart disease could be 16 percent higher due to all the extra pounds they are carrying around.

Today, about a third of all children are either overweight or obese. Increasing numbers of obese children are diagnosed with type 2 diabetes, high blood pressure, high levels of “bad” cholesterol and other diseases and conditions associated with obesity. What is causing this situation? Today children spend more time in front of the computer and the television and consume empty calories in the form of nutrient-deficient processed foods and sugary drinks containing high fructose corn syrup.

High Fructose Corn Syrup

Consumption of high fructose corn syrup (HFCS) has increased 1000 percent between 1970 and 2000 according to the US Department of Agriculture. On average, most children consume between 132 to 316 HFCS calories each day, which can be directly correlated to the rise in the obesity.

Where do we get all this fructose? It is the primary sugar in found fruit and honey. However, in the 1960s due to the excessive supply of corn, scientists developed a liquid sweetener made from cornstarch called high-fructose corn syrup. Today HFCS supplies almost 20 percent of all calories in the average U.S. diet. About two-thirds of the HFCS created is used in soft drinks. Soft drink consumption increased by 60 percent among adults and more than doubled in kids from 1977 to 1997. HFCS can also be found in everything from candies and baked goods to pasta sauces and salad dressings. It’s also the main ingredient in most ketchup, a favorite condiment among children and adults. HFCS is widely used because it’s cheap and sweeter than sucrose (table sugar). In comparative studies of sweetness, sucrose has a rating of 100, while fructose has a sweetness rating of 173.

The Bitter Truth about High Fructose Corn Syrup

The body digests, absorbs and metabolizes fructose differently than glucose. Fructose is broken down mainly in the liver where high levels can adversely affect the breakdown of fats in the blood, increasing harmful LDL (bad) cholesterol levels and raising the risk for heart disease.

In addition, unlike glucose, fructose does not stimulate insulin secretion or enhance leptin production. Insulin and leptin work together to send signals to the brain helping to regulate food intake and body weight. Without these signals, the brain doesn’t communicate fullness which may result in overconsumption of calories, according to the American Society for Clinical Nutrition 2004.

Numerous studies link sugary drinks containing HFCS with weight gain or obesity. One study in particular—conducted by Ludwig of 548 Massachusetts schoolchildren—suggested that for each additional HFCS-sweetened drink consumed per day, the odds of obesity increased 60 percent.

HFCS beverages may also affect the intake of more nutritious beverage choices, including milk, water and diluted pure fruit juice. Soft drinks and other sweetened beverages are now the leading source of calories in a teen's diet and these nutrient-void beverages are increasingly taking the place of milk. Teenagers are drinking twice as many sodas as milk. One study shows that milk consumption among teens has steadily declined during the last 30 years, while soda consumption has increased by 300 percent. Some researchers have shown that avoiding milk during childhood may increase the risk of being overweight during adolescence.

Fructose in fruit:

Should you worry about the fructose in fruit? Definitely not! Over half of all Americans already fall short of the recommended nine servings of fruit and vegetables required per day for good health. Besides, fruit contains more than a small amount of fructose; it also provides valuable vitamins, antioxidants, minerals and fiber. You would have to consume several serving of fruit at one sitting to equally the amount of fructose in one can of soda.

Be Wary: High Fructose Corn Syrup Can Be Labeled Natural

“Upon careful review of the current manufacturing process for High Fructose Corn Syrup, the FDA found that HFCS can be labeled natural,” stated Audrae Erickson, president, Corn Refiners Association. “HFCS contains no artificial or synthetic ingredients or color additives and meets FDA’s requirements for the use of the term natural. HFCS, like table sugar and honey, is natural. It is made from corn, a natural grain product.”

A copy of the letter clarifying FDA’s views on the use of the term natural for products containing HFCS can be found at
www.corn.org/FDAdecision7-7-08.pdf.

Specifically, the FDA stated “we would not object to the use of the term ‘natural’ on a product containing the HFCS produced by the manufacturing process commonly employed in the corn refining industry.”

If you’re trying to avoid HFCS read the nutritional panel carefully. Ignore marketing labels that state “all-natural.”

Final thoughts

Even though the verdict over HFCS’s role in the rise of obesity is still unresolved, the fact remains that if you avoid foods and drinks that contain HFCS, you’ll almost inevitably improve your diet. Avoiding HFCS is easy if you choose non-processed foods, eliminate sodas made with HFCS, drink more low-fat milk, choose 100 percent fruit juice, enjoy more water and read the labels.

S-t-r-e-t-c-h-i-n-g Your Food Dollars

Are you tried of throwing out wilted, rotten produce every week? How would you like to save $600 a year on your grocery bill? Surveys indicate that Americans throw out 25 percent of the produce purchased because it has gone bad, tossing out approximately 470 pounds of food at an annual cost of $600 per year per family.

How to save money by mitigating ethylene gas

Some fruits emit ethylene, an odorless, colorless gas that speeds ripening and can lead to the premature decay of nearby ethylene-sensitive vegetables. Put spinach or kale in the same bin as peaches or apples, and the greens will turn yellow and limp in just a couple of days.

If you notice that your produce always seems to rot just a few days after you buy it, you might be storing incompatible fruits and veggies together. Those that give off high levels of ethylene gas—a ripening agent—will speed the decay of ethylene-sensitive foods. Keep the two separate.

Cold-sensitive fruits (including avocados and tomatoes) should be stored at room temperature until ripe. Once they’re fully ripe, you can refrigerate them to help them last, but for best flavor, return them to room temp.

REFRIGERATE THESE GAS RELEASERS: Apples, Apricots, Cantaloupe, Figs, Honeydew

DON’T REFRIGERATE THESE GAS RELEASERS: Avocados, Bananas (unripe), Nectarines, Peaches, Pears, Plums, Tomatoes

KEEP THESE AWAY FROM ALL GAS RELEASERS: Bananas (ripe), Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Cucumbers, Eggplant, Lettuce and other leafy greens, Parsley, Peas, Peppers, Squash, Sweet potatoes, Watermelon

Never refrigerate potatoes, onions, winter squash or garlic. Keep them in a cool, dark, dry cabinet, and they can last up to a month or more. But separate them so their flavors and smells don’t migrate.

You Renewed – 6 simple weight loss tips

1. Rise and chow
If you think skipping breakfast will help you shed a few pounds, think again. Not eating a morning meal can actually trick the body into thinking it is starving, which makes it hold on to fat or cause you to eat more during the day. To keep your metabolism revved and blood sugar levels steady, eat breakfast within 45 minutes of rising. The healthiest choices contain a balance of fat, protein, and carbs, such as oatmeal with a handful of nuts or a veggie omelet.

2. Combine carbs
If a carbohydrate wasn’t grown, picked, or harvested, don’t eat it. That means shunning refined breads, pastas, cakes, and pastries, and choosing good carbs like brown rice, sweet potatoes, or an apple. And while you’re at it, try to never eat a carbohydrate by itself. Simply adding a bit of good fat, such as olive oil or lean protein will slow digestion, steady blood sugar, and keep the body from storing fat.

3. Drink up
Even if all you did was start drinking more water you would likely lose weight. That’s because the body needs to be fully hydrated in order to maintain a healthy metabolism. Try drinking about 1/2-ounce (15 ml) of water per pound of body weight every day, and see the difference.

4. Eat more
If eating more often in order to lose weight sounds too good to be true, listen up. Your body needs calories in order to burn fat. So, to turn your body into a fat-burning machine, eat small meals throughout the day. Ideally each mini-meal should consist of lean protein, good fats, and complex carbohydrates. For example, 4 ounces (113 grams) of chicken, 1 cup (150 grams) of brown rice, and a green salad.

5. Get pumped
You’ve heard that muscle weighs more than fat, but did you know that muscle burns more calories? That’s right, building lean muscle through weight training causes the body to burn more calories throughout the day. When combined with regular aerobic exercise, weight training can help you lose more weight.

6. Cheat a little
You know what they say about all work and no play—well, that goes for weight loss too. Giving up all the foods you love can backfire and sabotage your efforts. Be sure to allow yourself a day each week when you indulge in conservative amounts of your favorite foods. Remember, a serving should be about the size of an average apple.

Top Five Additives to Avoid

These days one needs a PhD in order to decode an ingredient list on some foods. There are more than 3,000 substances approved by the Food and Drug Administration (FDA) for the purpose of preservation, coloring, texture, increasing flavor and more. While some additives pose no proven health threat, there are approved additives that are poorly tested and possible dangerous to your health.


Artificial colorings. Whether it’s Blue 1, Red 40, Yellow 5, or Citrus Red 2, food colorings are used to give color to foods with little nutritional value such as candies and sodas. Food colorings have been linked to the increase risk of cancers, tumors, allergic reactions and a possible contributing factor to hyperactivity in some children. Eating wholesome nutritious foods is one easy way to avoid these colorings.

Artificial Sweeteners. Aspartame (NutraSweet), Acesulfame K (Sunett), Saccharin (Sweet N Low), and Sucralose (Splenda ) may pose health risk. Some animal studies have shown long term consumption of artificial sweeteners can cause increased cancer risk. Sucralose (Splenda) claims to be a no calorie sweetener but actually it is not calorie-free. One cup of Splenda contains 96 calories and 32 grams of carbohydrates, which is substantial for people with diabetes.

A recent study by Purdue University found that rats given yogurt sweetened with saccharin (an artificial sweetener) consumed more calories and gained more weight than rats fed yogurt sweetened with glucose (a natural variety of sugar). This led researchers to believe that foods with artificial sweeteners, such as saccharin and aspartame lead to greater weight gain than the same foods sweetened with high-calorie sugar.

Although we consume about 65 pounds of sucrose (table sugar) per year, consuming moderate amounts of sugar may be better for our health than consuming artificial sweeteners.

Butylated Hydroxyanisole (BHA), butylated hydroxytoluene (BHT) and Propyl Gallate. Used to help prevent fats and oils from spoiling, animal studies suggest that it might cause cancer. If a brand you commonly buy uses these additives, look for a different variety, as not all manufacturers use these preservatives.

Monosodium glutamate (MSG). Used as a flavor enhancer in many packaged foods, including soups, salad dressings, sausages, hot dogs, canned tuna, potato chips and many more, MSG can cause allergic reactions including headache, nausea, weakness and possible sudden cardiac death, according to Dr. Russell Blaylock, an author and neurosurgeon.

Food manufacturers may try to hide MSG based ingredients by using chemical names you may not recognize. You need to look for all of the following terms, as they all contain MSG:
Autolyzed yeast
Calcium caseinate
Gelatin
Glutamate
Glutamic acid
Hydrolyzed protein
Monopotassium glutamate
Monosodium glutamate
Sodium caseinate
Textured protein
Yeast extract
Yeast food
Yeast Nutrient

Sodium Nitrate, Sodium Nitrite. Prevents botulism in meats. Imparts the red color in cured meat (without nitrite, hot dogs and bacon would look gray) and adds a characteristic flavor. Linked to cancer in lab animal; adding nitrite to food can lead to the formation of small amounts of potent cancer-causing chemicals (nitrosamines), particularly in fried bacon. Several studies have linked consumption of cured meat and nitrite by children, pregnant women, and adults with various types of cancer. Look for labels that say “Nitrate-Free.”

Advice: Avoid processed foods by choosing fresh, nutrient-packed, whole foods. Not only are they additive free but they are generally low in fat, sugar and sodium.

Quick Energy Guide for Long Bike Rides

If you’re planning on a bike ride that will last two or more hours, you need to keep your muscles fueled so you don’t “bonk” on the ride. Just the other day I did a 50 mile ride with some of my old friends and I was surprised by how little some of them ate. After the ride we headed over to a pizza joint for some re-fueling, and a couple of comments I overheard were something like, “Yea, near the end of the ride I was running out of energy.”

Here are a couple of tips for your next bike ride:

Fill your tank before starting out: Glycogen is the fuel needed by the muscles. Be sure to consume a carbohydrate meal, about 200 – 300 calories, one to two hours before your ride.

• Sugars: Simple carbohydrates – fruits, gels.


• Starches: Complex carbohydrates - corn, rice, pasta, potatoes, cereals, give a longer lasting energy but do not go to the muscles as fast.
  

(Remember that proteins, fats and foods that contain high amounts of fiber take more time to digest and require more oxygen to be converted into usable energy.)

Keeping fuel in your tank: 30 minutes into your bike ride, sustain your energy levels by consuming 30 to 60 grams of carbohydrates per hour by using a fluid replacement drink or consuming gels, bars, fruit or fig bars. In addition to your sports drink, consume one to two bottles of water per hour, so you can sweat enough to keep cool.

Refilling your tank: Replenishing glycogen storages as quickly as possible after your ride. Experts have suggested a carbohydrate to protein ratio of 4:1, consisting of 200 – 300 calories for optimal fuel replacement.

You Renewed; Eat Better, Move More, Think Smart: Week 1

Did you know that your eating choices directly impact your overall health and wellbeing? By following these helpful tips, you can enjoy more energy.

Hopefully you have already picked up your copy of You Renewed at your local Henry's store.

In You Renewed, The tips for the first week include:

• Adding an extra serving of both fruits and veggies


• Taking 5 minutes each morning to stretch


• Writing down your goals
  
  

In addition to the three tips, here are a few more suggestions:

Quick Guide to Healthy Eating


Break for Breakfast:
People who “break the fast” are more alert and have more energy throughout the day. Studies show that people, who consume breakfast, maintain a healthier body weight than those who skip breakfast. Quick and easy breakfast choices can be: whole-grain cereals, scrambled eggs in a tortilla, small pancakes made from whole-wheat flour, or low-fat cheese melted on a whole-grain bagel. Also, start the day off right by adding fresh fruit and melons to your breakfast.

Time for Lunch:
Eating lunch will help keep your energy levels up by fueling your body’s needs. Since lunch is usually eaten away from home, for some people, why not save some money and brown-bag your lunch. Create your sandwich by using whole-grain breads, low-fat meats and cheeses, use avocado as a spread instead of mayonnaise. And add some chopped veggies and fresh fruit to your lunch.

Is it Snack Time:
Mid-morning or mid-afternoon, whichever time works best for you. A snack should be between 100 to 300 calories. Some health snack chooses are: yogurt, whole-wheat crackers topped with almond butter or hummus, fresh veggies or fruit, or low-fat string cheese.

Time for Supper:
Find the time to sit down and enjoy your dinner by making your meals enticing and flavorful. You don’t have to be a chef to create appeal, just include a variety of color, textures, and shapes of foods with your dinner meal. Try to incorporate more legumes and beans into your diet and choose low-fat protein sources such as fish or lean cuts of meat and poultry.