20 foods that will supercharge your brain:

1. Avocado

Start each day with a mix of high-quality protein and beneficial fats to build the foundation for an energized day. Avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, which is essential for optimal brain function. Worst alternative: a trans-fat-filled, sugar-laden cream cheese Danish.

Green it: you don’t need to buy an organic avocado – conventional is fine. But make sure your supplementary protein is free range, cage free, or organic.

2. Blueberries

These delicious berries are one of the best foods for you, period, but they’re very good for your brain as well. Since they’re high in fiber and low on the glycemic index, they are safe for diabetics and they do not spike blood sugar. Blueberries are possibly the best brain food on earth: they have been linked to reduced risk for Alzheimer’s, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat. Avoid: dried, sweetened blueberries.

Green it: buy local and organic, and be mindful of seasonality. When blueberries are out of season, opt for cranberries, grapes, goji berries, blackberries or cherries to get your brain boost.

3. Wild Salmon

Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source, but we’ll highlight a few other sources on this list for vegetarians and people who just don’t like salmon. Avoid farmed (read: sea lice infested) salmon.

Green it: the California salmon stock is threatened, so choose wild Alaskan salmon only, and eat small portions no more than twice a week.

4. Nuts

Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. For getting an immediate energy boost that won’t turn into a spike later, you can’t do better than nuts. The complex carbs will perk you up while the fat and protein will sustain you. Nuts also contain plenty of vitamin E, which is essential to cognitive function. You don’t have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.

For those avoiding carbs, macadamia nuts are much higher in fat than most nuts. By the way, peanuts just aren’t ideal. Aside from the fact that many people are allergic, peanuts have less healthy fat than many other types of nuts…maybe that’s because peanuts are not actually a nut! They’re still much better than a candy bar, however.

Green it: try to choose organic, raw nuts, and if you can’t get those, at least avoid the tins of heavily-seasoned, preservative-laden nuts that may have taken many food miles to get to your mouth.

5. Seeds

Try sunflower seeds, sesame seeds, flax seed, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayo and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.

Green it: Again, just look for organic and try to avoid the highly-seasoned, processed options. In general, things like fruits, vegetables, seeds and nuts are pretty low-impact, environmentally speaking, in comparison to meats and cheeses.

6. Coffee

Thine eyes do not deceive (even if you are in the midst of a sugar crash). Coffee is good for your brain. Did you know coffee actually contains fiber? That’s going to help your cardiovascular system. Coffee also exerts some noted benefit to your brain in addition to providing you with a detectable energy boost.

The trick is not to have more than a few cups. But you can safely enjoy 2-4 cups daily – we are talking about supercharging here. Just please don’t go ruining a good thing by loading it up with sugar! Espresso beans are actually a phenomenally healthy snack, by the way.

Green it: brew yourself some fair-trade organic coffee to benefit both the planet and the workers who grow your beans. Use a thermos instead of a throwaway cup.

7. Oatmeal

Nature’s scrub brush is one of the best foods for cardiovascular health, which translates to brain health. Additionally, oatmeal is packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3’s. It’s a good grain that will sustain you throughout the morning so you aren’t prone to irritability or an energy crash.

Green it: the healthiest oatmeal is the real, steel-cut deal. Steer clear of those little microwavable packets that are loaded with sugar. All that packaging isn’t very green.

8. Beans

One more for carb-lovers. (The brain uses about 20% of your carbohydrate intake and it likes a consistent supply.) Beans are truly an amazing food that is sadly overlooked. They’re humble, but very smart. Not only are they loaded with fiber, vitamins, minerals and protein, they’re ridiculously cheap. An entire bag of beans usually costs only a few dollars and will provide many meals. Beans provide a steady, slow release of glucose to your brain – which means energy all day without the sugar crash. Don’t go eating a whole platter of frijoles, though – just 1/4 of a cup is fine.

Green it: look for heirloom beans that are raised sustainably, like those from Rancho Gordo.

9. Pomegranate

Opt for the fruit over the juice so you get more fiber. Pomegranates contain blueberry-like levels of antioxidants, which are essential for a healthy brain. Your brain is the first organ to feel the effects of stress, so anything you can do to offset stress is a smart choice.

Green it: pomegranates are seasonal and not generally local for most of us, so enjoy sparingly and rely on other berries like acai, grapes and cherries when you can’t get this fruit.

10. Brown Rice

Brown rice is a low-glycemic complex carbohydrate that is excellent for people sensitive to gluten who still want to maintain cardiovascular health. The better your circulation, the sharper your brain.

Green it: don’t buy the excessively-packaged “boil in a bag” rice packets. Just make up a big batch of brown rice in a rice cooker on Sunday so you have it on hand for easy lunches all week.

11. Tea

You have to brew tea fresh or you won’t get the benefits of all those catechines (antioxidants) that boost your brain. Because tea has caffeine, don’t have more than 2-3 cups daily.

Green it: buy organic, fair trade loose leaf or packets to support sustainable business practices.

12. Chocolate

Things are looking increasingly better for chocolate. It’s got brain-boosting compounds, it’s loaded with antioxidants, and it has just the right amount of caffeine. Chocolate sends your serotonin through the roof, so you’ll feel happy in short order. Dark chocolate is also rich in fiber. (Remember, fiber = healthy cardiovascular system = healthy brain.)

Green it: go for super dark, fair-trade, pure organic chocolate, not the sugary, processed milk chocolate candy bars.

13. Oysters

Oysters are rich in selenium, magnesium, protein and several other nutrients vital to brain health. In one study researchers found that men who ate oysters reported significantly improved cognition and mood! Not all shellfish are good for you but oysters are a sure bet.

Green it: oysters are actually one of the most eco-friendly seafood options, so eat up!

14. Olive Oil

Though we know the brain does need a small, steady supply of glucose, don’t overlook fat. Studies have consistently shown that a low-fat diet is not the health boon we hoped it would be (remember the 90s low-fat craze?). In fact, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Your brain is made of fat, after all.

One study of men found that those who relied on the processed vegetable fats found in salad dressings, snacks and prepared foods had 75% higher rates of mental degradation (dementia, memory loss) than men who ate healthy fats. Most processed foods and fast foods use corn oil, palm oil, soybean oil and other Omega-6 fats. You don’t want Omega 6 fats. Even saturated fat is safer than Omega 6’s.

Choose healthy fats such as those present in olive oil, nut butters, nuts and seeds, flax, oily fish, and avocados. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain’s communication pathways.

Green it: look for organic, local, or farmers’ market options when it comes to your food. You should also explore herbal remedies for mood swings and brain health. 

15. Tuna

In addition to being another rich source of Omega-3’s, tuna, particularly yellowfin, has the highest level of vitamin B6 of any food. Studies have shown that B6 is directly linked to memory, cognition and long term brain health. Generally, the B vitamins are among the most important for balancing your mood. B6 in particular influences dopamine receptors (dopamine is one of your “feel good” hormones along with serotonin).

My personal cocktail: SAMe (nature’s happiness molecule) and a mega-dose of B-complex keeps me humming even when I’ve got a mountain of work to do. Which, like you, is all the time.

Green it: only eat tuna from sustainable fisheries, and if you’re looking for a B6 source that is vegetarian, opt for a banana, which contains a third of your day’s requirement (tuna offers nearly 60%).

16. Garlic

Garlic – the fresher the better – is one of the most potent nutritional weapons in your arsenal. Eat it as much as your significant other can stand. Not only is it fabulous for reducing bad cholesterol and strengthening your cardiovascular system, it exerts a protective antioxidant effect on the brain.

Avoid: I know it makes life easier, but don’t even think about buying the chopped or peeled garlic. Nutritional benefits = zero.

Green it: just choose organic, and go for local if you can get it.

17. Eggs

Eggs contain protein and fat to provide energy to your brain for hours, and the selenium in organic eggs is proven to help your mood. You really needn’t worry about the overblown cholesterol fears. (I have quite a bit to say on this topic but I’ll restrain myself for once.)

Green it: choose organic, free range, vegetarian fed eggs.

18. Green Leafy Vegetables

Spinach, kale, chard, romaine, arugula, lolla rossa – whatever green you like, eat it daily. Green, leafy vegetables are high in iron (slightly less “green” iron sources include beef, pork and lamb). Americans tend to be deficient in iron, which is too bad, because the deficiency is linked to restless leg syndrome, fatigue, poor mood, foggy thinking, and other cognition issues.

Green it: choose organic, and shop at your farmers’ market or order from a local CSA. Leave out the red meat a few days a week and rely on a big, well-seasoned green stir fry or salad.

19. Tomatoes

Go figure, but tomatoes don’t usually make the brain-boosting food lists. (Thank goodness I found the one that did so I’m not the only one.) Tomatoes contain lycopene, an antioxidant that is particularly good for your brain – it even helps prevent dementia. You have to cook tomatoes to get the lycopene – take that, raw foodies! Just kidding. But this does mean that ketchup is good for your brain. Although because of the sugar in it, you should look to other sources for most of your lycopene intake, such as fresh tomato sauce.

Green it: try to eat tomatoes that are local and get your lycopene in vitamin form when tomatoes aren’t in season. You’ll know when that is – the tomatoes will be pale, tasteless, and pithy.

20. Cacao nibs

That’s right, I’m putting chocolate on this list twice. My boyfriend knows I need it. I eat chocolate or cacao nibs daily and I think you might want to consider it, too. Cacao nibs are among the top five most powerful brain foods, right next to wild salmon and blueberries. My girlfriends and I like to mix cacao nibs with frozen blueberries and a generous splash of organic heavy cream while we watch really bad television on Sunday nights.

Green it: as long as it’s fair trade and organic, it’s green.

Things that drain your brain:

Alcohol kills your brain cells outright! Alcohol also interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but anything beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.

Corn Syrup and Sugar lead to health problems like diabetes and obesity, and they’re terrible for your brain. Don’t eat sugar except on special occasions or as an infrequent treat. If you can’t cut back that much, try to limit yourself to just two bites of whatever tempts you daily.

Nicotine constricts blood flow to the brain, so while it may “soothe” jittery nerves, smoking will actally reduce your brain function severely – and the effects are cumulative.

A high carbohydrate lunch will make you sleepy and sluggish. Opt for a light meal with some quality protein, such as a salad with grilled chicken breast or vegetables and hummus or wild American shrimp and avocado.

Vita Search
Public Library of Science
PubMed

– with additional reporting by Sarah Irani

Food Cravings? Here's what they really mean...

Chocolate: magnesium

Chocolate is the most commonly-reported craving in the Western world, so it shouldn’t surprise us that it is linked to a nutrient in which a huge number of us are unknowingly deficient: magnesium.

According to recent statistics, up to 80 percent of Americans are lacking in this essential macromineral, which is needed for over 300 biochemical reactions in the body, including reactions that relate to relaxation.

In fact, magnesium is nicknamed the “relaxation mineral,” since anxiety, irritability, insomnia and high blood pressure are its main deficiency symptoms. This is the reason why magnesium-deficient people temporarily feel better after eating a chocolate bar: the small amounts of magnesium in it (derived from its cacao content) relaxes them.

But, of course, there are far healthier sources of magnesium than processed chocolate. Dark leafy greens, seeds and nuts, fish, beans and blackstrap molasses are all excellent sources of magnesium and will help end chocolate cravings.

Sugary foods: chromium, carbon, phosphorus, sulfur and/or tryptophan

The second most commonly reported craving in the West is high-sugar foods.

This is the most complex craving to pin down, since deficiencies in no less than five nutrients could be causing it:

• chromium (helps to regulate blood sugar levels)
• carbon (one of the elements from which sugar is made)
• phosphorus (helps the body produce energy)
• sulfur (helps remove toxins)
• tryptophan (a serotonin regulator)

Therefore, the best way to end incessant sugar cravings is to simply improve your diet, which will help remineralize your body in all areas.

Refined carbohydrates: nitrogen

A craving for refined carbs like pasta and bread signals a deficiency in nitrogen.

Nitrogen compounds are an essential component of nucleic acids and protein, and deficiencies in them can result in malnutrition due to a related protein deficiency. Therefore, if you find that you’re craving a lot of refined carbohydrates, add more nitrogen-rich foodsto your diet.

Most foods contain nitrogen in organic or non-organic form, but fruits and vegetables are especially rich in it.

The following cravings are less common than those detailed above, but are still regularly reported in today’s society:

Oily and fatty foods: You are deficient in calcium. Good sources of calcium include raw milk, cheese, turnip greens and broccoli.

Ice: You are deficient in iron. Eat more iron-rich foods like leafy greens, meat, blackstrap molasses and sea vegetables.

Salty foods: You are deficient in chloride and/or silicon. Try adding more fish, nuts and seeds to your diet.

Importance of Hormonal Balance - What Foods to Eat

This fantastic article was written by Dr. Christine Cho, ND, a naturopathic doctor practicing in Toronto. We encourage you to visit her website, and check her out on Instagram and Twitter!  

Estrogen has been a topic of discussion for as long as there have been women on this planet.  Whether we are talking about breast or ovarian cancer risk, PMS, bioidentical hormones, or fertility, estrogen always seems to be lurking around.  But what exactly is estrogen and what does it do?

What is Estrogen?

A hormone is a substance that is produced in one tissue, released into the blood stream, and then travels to other tissues where the hormone then binds to receptors and will take effect. 

Brussels Sprouts Health Benefits

1. Helps Protect Against Cancer with Antioxidants & Phytochemicals 

Cruciferous vegetables including Brussels sprouts are associated with a lower risk of cancer because they protect against free radical damage, or oxidative stress, and DNA-mutation.

Researchers report that the sulfur-containing compounds called sulforaphane are what give cruciferous veggies their cancer-fighting abilities, in addition to their distinct smell and sometimes bitter taste. Sulforphanes inhibit the harmful enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells.

Brussels sprouts nutrition is also protective because they contain compounds called glucosinolates and isothiocyanates that can reduce your risk of cancer. (2) Studies show that consuming Brussels sprouts specifically can reduce the risk for colon cancer.

One study found that Brussels sprouts’ high levels of glucosinolates, a special kind of compound that fights oxidative stress and helps the body detoxify itself, significantly increases the body’s defense against cancer progression.

Researchers have concluded that the antioxidants and enhanced detoxification enzyme levels that people experience after eating Brussels sprouts are partly responsible for stopping DNA damage in which cancerous cells mutate and form tumors. (3)

This decreases the risk for such cancers as skin cancer (melanoma), esophageal, breast, prostate, colon and pancreatic. Additionally, Brussels sprouts also contain a high amount of chlorophyll, which can block carcinogenic effects of cells.   READ MORE.......

COMFORT FOOD: CREAMED BRUSSELS SPROUTS

We know, you don’t like brussels sprouts—but this recipe for Creamed Brussels Sprouts will have you changing your mind!

When I was a kid, I believed a lot of really weird things: My dad was breaking the law when he would drink soda in the car. The Closet Monster would eat me in my sleep if not contained by the power of a flimsy wooden door. Brussels sprouts were tiny lettuces and, since I hated lettuce, brussels sprouts were something to avoid.

Then, when I was 35, long after I started sleeping with the closet door open and regularly gulped lattes on my way to work, I realized that brussels sprouts are, in a word, amazing. Since then, I came to believe that I had tried them every possible way: roasted, boiled, baked, sautéed (in olive oil with a little cayenne—oh, my!), braised, pan-fried, blanched, raw (seriously, try them in a salad with a little vinaigrette!). That is, until the Comfort Food cookbook opened up a whole new world with its Creamed Brussels Sprouts.

Before we get into the recipe, I want to note a tiny modification: I’m a vegetarian, so I used low-sodium vegetable broth instead of the chicken stock. Also, I trimmed my brussels sprouts, removing any bit of remaining stem and any loose or yellow leaves.

Trimmed and halved brussels sprouts ready to be creamed!

CREAMED BRUSSELS SPROUTS 

• 3 tablespoons unsalted butter
• 1 pound brussels sprouts, halved lengthwise
• 1 medium onion, thinly sliced
• 2 cloves garlic, minced
• 1 cup chicken stock
• ¼ cup heavy cream
• 1 tablespoon Dijon-style mustard
• salt and freshly ground black pepper, to taste   (instructions follow)...

20 Delicious High-Protein Foods

By Kris Gunnars

People argue about carbs, fats, and everything in between.

However, almost everyone agrees that protein is important.

Eating plenty of protein has numerous benefits.

It can help you lose weight (especially belly fat), and increase your muscle mass and strength, to name a few (1, 2).

The recommended daily intake (RDI) is 46 grams for women, and 56 grams for men (3).

However, many health and fitness experts believe that we need much more than that.

Here is a list of 20 delicious foods that are high in protein.

1. Eggs

Whole eggs are among the healthiest and most nutritious foods on the planet.

They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of.

Whole eggs are high in protein, but egg whites are almost pure protein.

Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories (4).

Tips for Crunchy Lacto-fermented Dill Pickles

Vinegar-brined pickles are one of the most popular and well-known preserved vegetables. They are super acidic, tangy, sometimes spicy, and definitely crunchy. However, they are missing one thing that you'll get with fermented pickles: probiotics!

To enjoy all the benefits of fermented pickles and still retain that special crunch, there are a few extra steps to take, to avoid a jar of mushy pickles.

Keeping Cucumbers Crunchy During Fermentation

• Add a tannin-containing agent to your pickling jars. Black tea leaves, oak leaves, grape leaves, or horseradish leaves all work well. Add a few larger leaves or a good teaspoon or so of loose tea or a teabag to a half-gallon jar.  (I use horseradish because it gives a nice tang to the pickles)

• Ferment at the coolest temperature you can achieve. A fast, hot fermentation can result in a less-than-stellar crunch to a pickle..

• Try small whole cucumbers first. They tend to retain their crunch better than a chopped-up larger cucumber. 

• Remove the blossom end. The end of the cucumber contains enzymes that soften pickles. Use a knife to remove a thin slice from the end, to preserve the firm texture.

• Puncture the skin. If the cucumber is harvested a bit later in the year or has been on the vine a little longer, it will develop a thicker skin. Use a skewer or paring knife to prick a hole in each cucumber. The brine can penetrate faster and the cucumbers will culture more evenly.

Superfoods for a Healthy Gut

Every year, a few new superfoods make their way into our kitchens and our recipes. While coconut oil, chia seeds and kale may have been the stars of years past, the following newcomers are finding their way into our healthy eating palates and are becoming more widely available.

1. Kefir

On the heels of what I am calling, the "year of the gut," kefir sits at the top of the list for superfood for gut and overall health. Used initially by the people of the Northern Caucasus mountains, kefir grains were thought to be blessed and were used to mix with milk or water as the nomads of this region traveled from place to place. Kefir, usually a fermented dairy drink, spread in popularity through Eastern Europe, with stories of the fabled drink healing everything from tuberculosis to stomach disease. It was used extensively in the hospitals of Eastern Europe and Russia to heal the sick.
Kefir contains live active cultures, making it a probiotic rich food that can help balance the microbiology of the belly. Kefir can be easy to digest, since it has a smaller curd than yogurt, and is safe for pregnant and nursing moms. Many of my patients report improvement in bloating, abdominal pain or constipation after using kefir. There are non-dairy versions of this drink as well, with many people making their own water kefir or coconut milk kefir.

Ongoing research of kefir shows potential promise in using the drink in wound healing, stomach ulcers, infant reflux and many other conditions.

2. Kombucha                     http://wholenaturallife.com/2013/07/08/how-to-make-kombucha/  

Marijuana Food Truck

The truck, called The Samich, rolls with a mascot: a flying, smiling stick of green butter. Yep.

On the Samich menu at the Cannabis Cup were peanut butter and jelly, pulled pork and grilled cheese sandwiches along with tomato soup. Each dish contained oil, butter or cheese infused with THC, the mind-altering chemical in marijuana.