Boost Your Brain Power in 60 Seconds
Page 20
Super Health Bonus
Omega-3 fatty acids such as DHA and EPA, found in fish oil supplements, also protect your heart against heart disease, so you’ll reduce your risk of brain and heart diseases simultaneously. Plus, they’ve been shown to help restore a healthy body weight and boost immunity.
60-SECOND BRAIN HEALTH TIP #57:
Gain New Hope for Parkinson’s Disease with Gastrodin
This natural supplement, derived from Chinese orchids, treats headaches, stroke, and even Parkinson’s disease.
Environmental pollutants and frequent stressors can expedite normal aging processes.69, 70 Fortunately, your brain cells have systems in place to defend themselves against these ongoing threats.71 Exciting new research shows that your brain has the capacity to preserve and protect brain cells.72 Perhaps even more exciting, researchers have isolated a compound known as gastrodin from Chinese orchids (Gastrodia elata). These orchids have been used in traditional Chinese medicine to treat dizziness, headaches, and stroke and are now known to strongly bolster your brain’s natural defenses and regenerative mechanisms.73
Gastrodin has been found to be a potent brain cell protector in studies in four journals: the Journal of Traditional Chinese Medicine, the International Journal of Biochemistry and Molecular Biology, the Journal of Pharmacy and Pharmacology, and Neurochemistry International.
While it is still in the experimental stages for the possible treatment of Parkinson’s disease in animals, exciting research in the journal Life Sciences found that gastrodin blocked diseased brain pathways involved in Parkinson’s and may offer new hope for treatment.74
Gastrodin has also been found to be helpful in the treatment of stroke. In a study by the Institute of Geriatrics at Beijing University of Chinese Medicine, researchers found that gastrodin was similar to Duxil (a drug used to treat stroke) in its effects on mild to moderate dementia caused by heart disease or small strokes in the brain.75
According to research, gastrodin works on multiple levels.
1.It supports normal, healthy levels of blood flow in humans and animals.76
2.It helps maintain healthy levels of essential neurotransmitters—the brain’s chemical messengers.77
3.It helps support the body’s defenses against aging-related mild memory problems.78
4.It reduces the effects of everyday stresses and tensions.79
How to Benefit
While Chinese orchid has been used for many years in traditional Chinese medicine, the standardized extract of gastrodin is a fairly new and cutting-edge supplement. Life Extension is one of the primary, if not the only, manufacturer of gastrodin, which is produced under the product name Brain Shield. Take 300 mg of gastrodin twice daily for brain support. Parkinson’s patients may need higher doses than that but should work with a qualified herbalist in conjunction with their neurologist before taking this supplement. After 1 month, reduce your dosage to 300 mg once daily.
Super Health Bonus
Taking gastrodin on a daily basis may do more than prevent brain diseases and potentially treat stroke and Parkinson’s disease; it may also reduce the frequency of headaches, which is the customary use for Chinese orchid in traditional Chinese medicine.
60-SECOND BRAIN HEALTH TIP #58:
Select Cordyceps to Prevent and Treat Stroke
Prevent and treat stroke with the medicinal mushroom proven to boost learning and memory, too.
The mushroom cordyceps has been widely used in traditional Chinese medicine to combat the effects of aging. And now research is proving the effectiveness of this natural supplement. Cordyceps contains an active ingredient identified as cordycepin, which has been shown to improve learning and memory.
According to a study published in the European Journal of Pharmacology, researchers found that cordycepin helps improve cognition in animals and may be beneficial in the treatment of stroke.80 Based on research in the Journal of Medicinal Food, cordyceps acts as a potent antioxidant and even has the ability to improve memory impairment.81 The antioxidant and healing effects of cordyceps were significantly beneficial in both the prevention and treatment of stroke.82
Cordyceps works to prevent and treat stroke primarily by reducing brain-damaging free radicals. One of the ways the mushroom is able to do this is by boosting your body’s own production of superoxide dismutase.83 This specialized protein, known as an enzyme, is also one of the most potent antioxidants in your body and helps to protect against brain diseases.
Additional research in the European Journal of Pharmacology found that cordycepin lowered the inflammatory compound known as MMP-3 (matrix metalloproteinase-3), which tends to be elevated after the occurrence of stroke.84 The same study also found that cordyceps demonstrates anticancer activity and may be helpful in the prevention or treatment of brain cancer. Further research will help to determine the effectiveness of cordyceps against brain cancer.
Cordyceps was also shown to have general memory-enhancing effects in a study published in the journal Archives of Pharmacal Research.85
How to Benefit
Cordyceps supplements come in both powder and capsule forms. Choose a 5:1 extract from organically grown and processed cordyceps mushrooms to ensure sufficient potency to reap the brain-boosting effects. Take 600 mg daily for general brain health, as well as stroke prevention and healing. This dose also has demonstrated potential effectiveness against brain cancer.
Choose a brand that has undergone laboratory testing to show it is free of heavy metals and microbial contaminants. I particularly like Herb’s Best Nutrition brand, which has this certification, is made from organic mushrooms, and has a high potency. Visit my website, DrMichelleCook.com, to learn more about cordyceps and this product.
Super Health Bonus
Cordyceps is also an immune-boosting and energizing medicinal mushroom that has many other therapeutic effects, including helping to prevent cancer and reducing the damaging effects of stress on the body. Many herbalists, myself included, use cordyceps on a regular basis to give the immune system a boost when people are under significant stress or are dealing with cancer. Don’t be surprised if you have fewer colds or flus along with greater energy while taking this supplement.
60-SECOND BRAIN HEALTH TIP #59:
Race for Brilliance with Reishi Mushrooms
Protect your brain from seizures, Huntington’s disease, and stroke damage with this amazing medicinal mushroom.
In the previous 60-Second Brain Health Tip, you discovered the brain-boosting power of cordyceps. But cordyceps isn’t the only medicinal mushroom that is showing huge promise in building memory and preventing and treating brain diseases. Reishi mushrooms, which have also long been used in traditional Chinese medicine, are getting great brain health results, too. According to research in the International Journal of Medicinal Mushrooms, reishi mushrooms protect brain and nerve cells and even reduce seizures in animals prone to them.86
Even more impressive, reishi is showing huge promise as a possible treatment for Huntington’s disease.87 Huntington’s disease is a serious degenerative brain disorder that affects muscles, memory, and behavior patterns of people suffering from the illness. While the research into reishi’s effectiveness against the disease is still in its infancy, anything that shows promise as a treatment for such a serious illness is welcome, particularly natural options that lack the horrific side effects linked to many pharmaceutical drugs. Reishi appears to work on the pathways that regulate the energy centers of brain cells.88
Like the medicinal mushroom cordyceps, reishi has also been found in studies to protect the brain against free radical damage, including damage from stroke.89
How to Benefit
Medicinal mushrooms like reishi come in both powder and capsule forms. Take 300 mg of organically grown and organically processed reishi daily for general brain health, stroke prevention and healing, and possible protection against Huntington’s disease.
As with other medicinal mushroom supplements, be sur
e the brand you choose is independently certified to be free of heavy metals and microbial contaminants. Visit my Web site at DrMichelleCook.com for more information.
Super Health Bonus
Like cordyceps, reishi is an immune-boosting and energizing medicinal mushroom that has many other therapeutic effects, including reducing the damaging effects of stress on your body. Many herbalists, myself included, use reishi on a regular basis to give the immune system a boost when people are under significant stress, particularly if they feel exhausted mentally and physically. Don’t be surprised if you have fewer colds or flus along with greater energy while taking either or both of these supplements.
Brain Power in Action Success Tips
As you head into the eating part of the plan, the following tips from the test panelists will keep you inspired and on track.
“My first week was good. I didn’t follow the eating program 100 percent (probably more like 60 percent, if not a bit more). But I am adding more healthy things daily, and I am taking the supplements. I feel better already. Without even realizing it, my energy was up after work, so I got some things done that I normally would try to do over the weekend.”
—Dawn Field
“So far this week I’ve added multivitamins, B-complex vitamins, ginkgo biloba, and omega-3 supplements to my pharmacopeia. I’ve cut way down on sugar (no chocolate!) and reduced my meat and dairy intake. I still have a little low-fat milk in my oatmeal (with flaxseed!) and coffee. As a happy result, I no longer call the dogs by my kids’ names.”
—Mitch Mandel
“I slipped last night at my sister’s Halloween party. I didn’t eat candy, but I did eat a sandwich and some tortilla chips with guacamole along with a small cup of punch. Back on track today! Surprisingly, my daughter’s candy doesn’t even sound good to me.”
—Renee Carter
“I couldn’t find anything to add to my salad at lunchtime today, so for the first time, I cooked some tofu in olive oil and mixed it in with my salad. It was surprisingly delicious!”
—Janine Lewis
“At some point all of us will have one of those days and slip up. Don’t be hard on yourself. I think the point of this is to make mini lifestyle changes. Celebrate any positive changes you’ve made over the course of the week and forgive yourself for the slipups. I didn’t have a perfect first week, but I did make several positive changes!”
—Donna Cervac
The Basics
Stocking Your Kitchen
The Traveling Brainiac
Breakfasts
BLUEBERRY PANCAKES
BRAIN-BUILDING EGGLESS SCRAMBLE
SUPERBRAINIAC BREAKFAST SMOOTHIE
APPLE-CINNAMON-WALNUT OATS
GLUTEN-FREE TOAST WITH COCO-ALMOND BUTTER AND PEACHES
COCO-ALMOND BUTTER
Beverages
GINGER LEMONADE
ICED POMEGRANATE GREEN TEA
POMEGRANATE LEMONADE
SUPER-HEALTH-BOOSTING PUMPKIN SPICE “LATTE”
ALMOND MILK
WATER-BERRY JUICE
GREEN GODDESS JUICE
Appetizers, Dips, and Spreads
SOUTHWESTERN BRUSCHETTA
GUACAMOLE
GARLIC GUACAMOLE
BRAIN-BOOSTING BUTTER
MICHELLE’S BETTER BASIL BUTTER
BRAIN-BUILDING SALSA
AVO-SALSA
HUMMUS
Soups and Stews
VEGGIE AND WILD RICE SOUP
ROASTED CARROT SOUP
SAVORY LENTIL STEW
MISO SOUP
Salads and Salad Dressings
Tossing Around Salad Ideas
Salad Dressings
WARM BLACK BEAN SALAD
SALADE DE PROVENCE
CITRUS-GINGER SALAD
CITRUS SENSATION SALAD
THAI NOODLE SALAD
Entrées
LENTIL BURGERS
BASIL-LETTUCE-TOMATO-PEPPER (BLTP) SANDWICHES
PINEAPPLE-BASIL RICE
DAIRY-FREE PASTA ALFREDO WITH ASPARAGUS
GREEN BEAN RAGOUT
QUICK SPELT BREAD
GRILLED SALMON WITH PLUM-BLUEBERRY-GRAPE SALSA
Desserts
STRAWBERRY-BLUEBERRY PUDDING
DAIRY-FREE VANILLA ICE CREAM
CHOCOLATE TRUFFLES
PLUM PUDDING
PEACH-PINEAPPLE ICE CREAM
STRAWBERRY GELATO
STRAWBERRY-CHOCOLATE ROYALE
THE BASICS
Some of the common reasons people tell me they don’t eat better include “I don’t have time,” “It’s too much work,” or “It costs too much.” The reality is that with some added knowledge, it takes very little time, effort, or money to eat well, and the result is greater energy and brain health to do all the other things you want to do. Once you get started on this way of eating to supercharge your brain, you’ll quickly discover it increases your time by increasing your energy. And as for cost, after ditching most prepared, packaged, and processed foods, you’ll likely find that your grocery bill drops. With a few basics under your belt, you’ll be amazed at how simple, inexpensive, and rewarding this way of eating can be even if you’re on the road, have young children, have an intense career, or just have a busy life. And isn’t that just about everyone these days?
Stocking Your Kitchen
While you really don’t need any special equipment to prepare a bountiful, brain-boosting banquet, a few handy items will make following this program easy for life. Of course, it’s not necessary to give up on the whole program if you don’t have these items or the money to purchase them. You can still do marvelously well with nothing more than a knife, cutting board, pan, and a bowl or two, which almost everyone has readily available.
Because eating more delicious greens and gourmet salads is such a valuable component of the Boost Your Brain Power in 60 Seconds program, you may wish to get a good salad spinner, since they can make light work of cleaning and drying greens. You can purchase a good-quality one for about $20 or less. Alternatively, you can choose prewashed greens.
You can add a juicer, food processor, and blender as you are able, to minimize your effort and maximize your results. If you wish to add another small appliance, I suggest a good-quality ice cream maker. I’ve included a few ice cream recipes since almost everyone loves ice cream. If you don’t have an ice cream maker, that’s no problem. Just pour the blended ice cream recipe into ice pop molds for delicious, creamy pops.
Food Processor
A food processor makes light work of chopping, mincing, grating, slicing, and mixing. In seconds it can complete what might take many minutes to do manually, thereby making it a snap to complete the recipes when you’re short on time. There are many good-quality ones on the market at affordable prices.
Juice It Up
The idea of juicing fresh fruits and vegetables first started with a man named Norman Walker. Born in 1875, he was recovering from health problems in the French countryside. While observing the women in the kitchen peeling carrots, he noticed how moist the vegetables were beneath the skin. He had the idea that grinding them up to release the juice would help him recover his health, which proved to be accurate. Later, he moved to California, where he and a medical doctor friend opened a juice bar, concocting fresh juices for specific health conditions. And the fresh juice craze had begun in North America. He probably played a significant role in shaping California into the health-conscious state it is today.
With minimal effort, you can juice at home. Of course, a juicer is not an essential part of the Boost Your Brain Power in 60 Seconds program, but it is a great addition and is highly recommended. Freshly made vegetable and fruit juices pack a ton of nutrition in every sip.
There are many different kinds of juicers, ranging from $40 to more than $1,000. It’s not necessary to buy a high-end juicer to reap the benefits. I always tell people the best juicer is the one you will use. If a steep price tag is an excuse not t
o purchase a juicer, get an inexpensive one. Most of the popular kitchen appliance manufacturers offer models that use a spinning technique; these are called centrifugal juicers. While these types also spin air into the juice that may cause it to oxidize faster, they’re still better than no juicer at all. The more expensive juicers are usually called masticating juicers and tend to spin the juice more slowly, thereby increasing the amount of fiber, vitamins, and minerals you’ll get in your juice. Many of these juicers are multipurpose, enabling you to make fruit or vegetable purees, baby food, fresh nut butters, and healthy frozen desserts. You can also make “total juice” or “whole juice” in a high-powered blender, which I’ll explain momentarily.
There are also juicers specifically suited for citrus fruits like lemons, limes, oranges, and grapefruits. Some are as basic as a wooden or ceramic reamer that you push into half of the fruit and turn while holding the fruit over a pitcher or bowl. Other options are fully electric, requiring you to press half of the citrus fruit down against a spinning reamer. These range from plastic versions typically costing $25 to $35 to stainless steel ones typically costing $150 to $175. I’ve used both electric and manual ones and actually prefer the inexpensive ceramic type that sits on the counter and has a handle to hold while you press the citrus fruit with the other hand. (For convenience, find one that has a small bowl to hold the juice.) I then pour the juice through a strainer to remove pulp and seeds that may have found their way into the juice.