EDIBLE IQ: Part 1

Forgotten what you did last week? Yesterday? These foods can help boost your brain power and charge up your memory.

Monday morning and the crew have gathered in the kitchen for coffee, shooting the breeze about the weekend’s misadventures. The circle gets to you. Wide stare. Nervous laugh. You can’t remember a thing about Friday night. There is much laughter – they think you were on a bender. But you know the truth. You were perfectly sober. You just can’t remember. Forgetfulness is unnerving, but it is not necessarily a symptom of early-onset Alzheimer’s disease.

The cumulative effect of environmental toxins and stress can also leave your brain tired and memory foggy, as can nutritional deficiencies: research shows that human brain continues to grow and develop throughout life. The better you feed it, the more efficiently it performs. According to Jean Carper, nutritional expert and the author of Your Miracle Brain, brains cells can malfunction because of damage caused by free radicals – unstable chemicals that are produced when oxygen is burnt to make energy for cells. The brain also needs specific nutrients to build neurotransmitters, explains Carper – nutrients you either give it or you don’t.

For example, the neurotransmitter acetylcholine, which is critical for memory, needs choline, which is concentrated in egg yolk. “The type of neurotransmitters your neurons make and release, and their ultimate destiny within the brain, depend greatly on what you eat,” says Carper. “When brain cells don’t get enough of the right nutrients, neurotransmitter systems can go awry, with disastrous consequences.” Our Stone-Age forefathers had the ideal diet: nuts, roots, berries, eggs, fish, and the occasional slice of free-range woolly mammoth. They must have had their problems, but it is safe to bet that memory loss was not one of them.

PILE ON THE ANTIOXIDANTS

Antioxidants, found in an army of fruits and vegetables, fight free radicals and reduce inflammation and oxidation in the cells. “Overwhelmingly, research shows that animals fed antioxidants over a lifetime have better mental abilities and live longer,” says Carper. “Loss of brainpower begins years before it is diagnosed and mainly results from gradual, undetectable hits on brain cells, hits that go unrepaired and lead to screw-ups in the brain’s circuitry, possibly neuronal death.” Denham Harman, MD, of the University of Nebraska, is the forefather of the free radical theory of ageing. He points to a critical age of 28 when antioxidant defenses decline significantly, making you vulnerable to age-related damage. So if you have not been conscientious in caring for your brain before then, it is definitely time to start.

BEST SOURCES: Berries (especially blueberries and strawberries) contain the phytochemicals anthocyanin and quercetin, which have been shown to reverse memory deficits in laboratory animals. Cruciferous vegetables (such as broccoli and cabbage); leafy greens (such as raw spinach and kale); prunes, raisins, garlic, avocado, oranges, red peppers, baked beans, and onions are all rich sources. Goji berries, which are low in sugar and high in antioxidants, are very good as well.

HEALTHY TIPS FOR LONGER AND STRONGER BODY

STOP THE TROLL! Resist eating your kid’s leftovers. This will save you from all the extra calories that you never really planned on eating. Leftover food may actually double the number of calories you will need for that actual meal. And get smaller plates. This will keep your calories in check.

EXERCISE! Once good, twice better, but thrice is a charm. Consistent brisk walking or jogging three times a week for 30-minutes, according to the American College of Sports Medicine, will decrease your risk of heart disease significantly. This aerobic activity is most recommended by cardiologists across the land. It is low impact, so it does not take its toll on your knee joints.

COOKING AND EATING IN. Watch what you eat and stay away from the fast food. Oils and trans-fat are out there to get you in combo meals and promos. Eating in and cooking up your own meals may be the best resolution you could have for your health. Food preparation is also very therapeutic. Try to cook for your family and you will find yourself eating less.

CHECK YOUR OILS ONCE A YEAR. Have your blood checked. Just like having a checkup for your car every 5,000 km, request your physician to test your blood for total cholesterol, LDL (bad cholesterol), HDL (good cholesterol), and triglycerides levels. Do this once a year. Having you feeling good throughout the year does not spare us from what really passes through our veins. Elevated triglycerides are a risk factor for cardiovascular and neurological diseases. The ratio of bad to good cholesterol should also be maintained.

HAVE YOUR PRESSURE TAKEN ONCE A MONTH. Checking tire pressure before a long trip is vital to save us fuel. The same is true for our body. Checking our blood pressure once a month is a good habit we could start. Hypertension has no early symptoms and creeps in on us like a thief in the night. So it is best to keep our guard up.

SPEND QUALITY TIME WITH FRIENDS AND FAMILY. It is been proved that having healthy relationships decreases risk of stroke and heart disease. Stress at work, family, and social relations makes us prone to these diseases. All work and no play will leave you with a dull personality. Spend quality time with your family at least 2-3 times a week.

SMILING NEVER HURT ANYONE. Exercise for these facial muscles have proven to be less taxing than frowning. There are more facial muscles used in frowning than smiling. To loosen up, it is healthy to smile and laugh to release endorphins into our system. Read a funny book, or watch comedy films.

DOES MILK DO YOUR BODY GOOD?

Some experts say it is a health hazard. Other say it is the most nutritious food you can find. We investigate all the claims about milk to find out if you should have a glass of milk.

“Milk is a deadly poison,” according to the Dairy Education Board, in the US. In fact, if you peruse this special interest group’s website, www.not-milk.com you will find dozens of articles about the purported evils of this popular beverage.

One claim, for example, is that milk from cows contains cancer-causing hormones and dairy industry money had kept the fact bottled up. All of which may leave you second-guessing your next sip.

However, as a nurse, I have found out that most men thrive on milk, whether their goal is to lose fat or build muscle. So, to be sure it is safe, I have investigated all the anti-milk claims, sifting through the research while also turning a critical eye to pro-milk propaganda. After all, the only agenda I have is my client’s health. The result: all your milk questions, answered.

IS MILK REALLY A FAT-BURNING FOOD?

Maybe. In a 6-month study, University of Tennessee researchers found that overweight people who downed three servings a day of calcium-rich dairy lost more belly fat than those who followed a similar diet minus two or more of the dairy servings. In addition, the researchers discovered that calcium supplements did not work as well as milk. Why? They believe that while calcium may increase the rate at which your body burns fat, other active compounds in dairy (such as milk proteins) provide an additional fat-burning affect. Of course, the key to success is following a weight-loss diet to begin with. After all, downing your dairy with a box of doughnuts is no way to torch your gut.

DOES IT BUILD MUSCLE?

Absolutely. In fact, milk is one of the best muscle foods on the planet. You see, the protein in milk is about 80 percent whey and 20 percent casein. Both are high quality proteins, but whey is known as “fast protein” because it is quickly broken down into amino acids and absorbed into the bloodstream. That makes it a very good protein to consume after your workout. Casein on the other hand, is digested more slowly. So it is ideal for providing your body with a steady supply of smaller amounts of protein for a longer period of time – like between meals or while you sleep. Since milk provides both, one big glass gives your body an ideal combination of muscle-building proteins.

COWS ARE GIVEN HORMONES. DOESN’T THAT MAKE THEIR MILK UNHEALTHY?

Not unless you are injecting the milk.  Here is the full story: In 1993 the US FDA approved the use of recombinant bovine growth hormone (rBGH) in cattle. This practice is resulted in greater milk production at less cost to the dairy farmer, a savings that have been passed on to you at your local market. But it has also sparked much controversy, because rBGH boosts milk’s concentration of insulin-like growth factor (IGF), a hormone that has been linked to cancer.

Unlike steroid hormones, which can be taken orally, rBGH and IGF must be injected to have any effect. That is because the process of digestion destroys these “protein” hormones. So drinking milk from hormone-treated cows does not transfer the active form of these chemicals to your body. However, there is one ethical downside to consider. It is not good for the cows. Canadian researchers discovered that cows given hormones are more likely to contract an udder infection called mastitis.

WHAT ABOUT ANTIBIOTICS?

No one really knows. Some scientists argue that milk from cows given antibiotics leads to antibiotic resistance in humans, making these types of drugs less effective when you take them for an infection. But this finding has never been proved. If you are uneasy, you can purchase organic milk at any convenient store.

SKIM OR WHOLE?

It depends on your taste. While you have probably always been told to drink reduced fat milk, the majority of scientific studies show that drinking whole milk actually improves cholesterol levels, just not as much as drinking skim does. One recent exception: Danish researchers found that men who consumed a diet rich in whole milk experienced a slight increase in LDL cholesterol (six points). However, it is worth noting that these men drank six 8-ounce glasses a day, an unusually high amount. Even so, triglycerides – another marker of heart-disease risk – decreased by 22 percent.

The bottom line: Drinking 2-3 glasses of milk a day, whether it is skim, 2 percent or whole, lowers the likelihood of both heart attack and stroke – a finding confirmed by British scientists.

 If you are dieting, the lower-fat option is an easy way to save a few calories. When it comes to building muscle, though, whole milk may be your best choice: Scientist at University of Texas medical branch in Galveston found that drinking whole milk after lifting weights boosted muscle protein synthesis – an indicator of muscle growth – 2.8 times more than drinking skim did.

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TEA IT UP: THE SCIENCE BEHIND IT

There is no doubt that tea is one of the best drinks on the planet. After all, it has almost no calories and lots of potentially healthful antioxidants. So drink up. But also realize that plenty of research is still to be done. Here is the scientific scoop on five of the most popular brews.

GREEN TEA

Population studies have found a link between green tea consumption and lower rates of heart disease. Next up: Clinical trials are needed to determine if it is truly a cause and effect.

MATĚ TEA

One human study found that a pill containing concentrated yerba maté, guarana, and rosemary reduced appetite, but there is no evidence yet that drinking mate can replicate the effect.

BLACK TEA

There is conflicting evidence as to whether drinking black tea truly wards off heart disease and cancer, but test tubes studies suggest that it contains compounds that help fight both maladies.

CHAMOMILE TEA

The American Academy of Sleep Medicine found little evidence that chamomile helps you fall asleep, as is often claimed. But one study found that its extract may have anticancer properties.

ROOIBOS TEA

Some animal research suggests that this South African tea may provide many health benefits, such as boosting immunity. Large human studies have yet to be conducted.

3 Rules of Lean Eating

EMBRACE FAT

You won’t store it if you are not eating too many total calories. For example, research shows that diet containing upward of 50 percent fat are just as effective for weight loss as those that are in fat. “Fat is filling and it adds flavor to your meals, so it helps you avoid feeling deprived, “says Alan Aragon, MS, a nutritionist based in Thousand Oaks, California. So go ahead: Enjoy the fat in meat, dairy, avocadoes, olive oil, and nuts. Aragon’s rule of thumbs: Shoot for half a gram of fat for every pound of your desired body weight.

PREPARE YOUR OWN MEALS

Think of it this way: As your number of home-cooked meals increases, your fast-food visits decrease. And USDA scientists recently found that men eat 500 more calories on days they consume fast foods compared with days they don’t. Not sure where to start? Try “The only 7 meals you need for 2012” that will be tackled at the next article. You will find that cooking for yourself is your gateway to delicious meals made with healthy, fresh ingredients.

ELIMINATE ADDED SUGARS

“This is the simplest way to clean up any diet,” says Jonny Bowden, PhD, the author of The 150 Healthiest Foods on Earth. According to a USDA survey, the average guy eats about 20 teaspoons of added sugar daily, or 317 empty calories. The researchers report that 82 percent of that added sugar can be attributed to soda, baked goods, breakfast cereals, candy, and fruit drinks. What is not on the list? Meat, vegetables, whole fruit, and eggs, along with unsweetened whole – grain and dairy products. Eat accordingly.

6 Foods With Stealth Health Powers

THE SECRET TO EATING BETTER? FILL YOUR DIET WITH HEALTHY FARE THAT TASTES GOOD. (Like the foods you see here.)

There are foods that we think are considered unhealthy if taken in large quantity. However, based on research studies, they have found out that there are certain foods that can provide us with health powers even if we ingested it beyond our limitations. The following foods were approved by selected and qualified researchers:

1.     PORK CHOPS

-        Per gram of protein, pork chops contain almost five times the selenium – an essential mineral that is linked to lower risk of prostate cancer – or beef, and twice that of chicken. And Purdue researchers in Indiana found that a 6-ounce serving daily helped people preserve their muscle while losing weight.

2.     ICEBERG LETTUCE

-        Conventionally wisdom suggests this salad staple is nutritionally bankrupt. Lettuce as it turns out; half a head of iceberg lettuce has significantly more alpha-carotene, a powerful disease-fighting antioxidant, than either romaine lettuce or spinach.

3.     MUSHROOMS

-        These fungi’s metabolites – by products created when mushrooms are broken down during digestion – have been shown to boost immunity and prevent cancer growth, report researchers in the Netherlands.

4.     VINEGAR

-        Scientists in Sweden discovered that when people consumed two tablespoons of vinegar with a high-carb meal, their blood sugar was 23 percent lower than when they skipped the antioxidant-loaded liquid. They also felt fuller.

5.     RED-PEPPER FLAKES

-        A Dutch study found that consuming a gram of red-pepper flakes – about half a teaspoon – 30 minutes prior to meal reduced calorie intake by 16 percent. Plus, new research suggests its active ingredient, capsaicin, may help kill cancer cells.

6.     FULL-EAT CHEESE

-        This dairy product is an excellent source of casein protein – one of best muscle-building nutrients you can eat. What is more, Danish researchers found that even when men ate 10 ounces of full-fat cheese daily for three weeks, their LDL (“bad”) cholesterol did not budge.