ug.blackmilkmag.com
New recipes

Are Grains Bad for Your Brain? And More News

Are Grains Bad for Your Brain? And More News


We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.


In today's Media Mix, a Q&A with Scott Conant, plus what's inside your fridge

Are grains bad for your brain?

Check out the headlines you may have missed.

Scott Conant's Cookbook: The chef behind Scarpetta shares his recipe for bone-in rib-eye, and his dreams of opening a Japanese restaurant one day. In Tokyo, "I had some of the best Italian food I've ever had in my life," he said. [WTAQ]

Good News: Still More Libraries Than McDonald's: There are still 17,000 libraries in the United States; there are 14,000 McDonald's and 11,000 Starbucks. The latter two are, however, most likely more profitable. [Yes Magazine]

Server Donates Tips: A New Jersey server who was refused a tip because of her homosexual "lifestyle" was tipped $2,000 from well-wishers. The money collected will be donated to the Wounded Warrior Project. [Grub Street]

Gotham West Market Opens: The new food hall, including the new Ivan Ramen, opens in New York City's Hell's Kitchen. Also, Mission Cantina is officially open. [NY Times]

What's in Your Fridge? A photographer captures everyday people's refrigerators, four years after the original project. The results are fascinating. [Slate]

Are Grains Bad for You? A neurologist and author claims that eating grains can lead to dementia, chronic headaches, depression, epilepsy, and more. [News.com]


Any amount of alcohol consumption harmful to the brain, finds study

There is no safe amount of alcohol consumption for the brain, with even “moderate” drinking adversely affecting nearly every part of it, a study of more than 25,000 people in the UK has found.

The study, which is still to be peer-reviewed, suggests that the more alcohol consumed, the lower the brain volume. In effect, the more you drink, the worse off your brain.

“There’s no threshold drinking for harm – any alcohol is worse. Pretty much the whole brain seems to be affected – not just specific areas, as previously thought,” said the lead author, Anya Topiwala, a senior clinical lecturer at the University of Oxford.

Using the UK Biobank, a substantial database designed to help researchers decode the genetic and environmental factors that lead some people to develop diseases while others do not, researchers in this study analysed data from 25,378 participants such as age, sex, education, self-reported alcohol consumption, brain size and health from MRI scans, information about hospital and outpatient visits, and memory tests.

Higher volume of alcohol consumption per week was associated with lower grey matter density – the researchers found, with alcohol explaining up to a 0.8% change in grey matter volume, even after accounting for individual biological and behavioural characteristics.

This might seem like a small figure, but it is a larger contribution than any other modifiable risk factors. For example, it is four times the contribution of smoking or BMI, said Topiwala.

Widespread negative associations were also seen between alcohol consumption and integrity of white matter, the brain fibres that scaffold the billions of neurons that make up grey matter. In addition, an individual’s underlying conditions such as high blood pressure and high BMI made the negative association between alcohol and brain health stronger, the researchers found.

Contrary to previous research that suggested there is a benefit to drinking wine in moderation compared with beer or spirits, the study found no evidence to suggest alcoholic beverage type conferred differences in risks to the brain.

The associations of wine-drinking with higher educational attainment and socioeconomic status may explain the perceived health benefits, the authors suggested. “If you look at who is moderately drinking, at least in this country, they are better educated, wealthier people that would do much better on a memory test … just because of who they are, than people that are less educated,” said Topiwala.


Very high in protein, millet is a tiny grain that’s widely used in India and Africa. Depending on how it is prepared, millet can have the texture of light fluffy rice or mashed potatoes. “Millet combines beautifully with quinoa, since both require the same amount of cooking,” says Scott Samuel, a chef and instructor at the Culinary Institute of America at Greystone.

Cooking tips: 1.5 cups of water to 1 cup of grain. Simmer, covered, for 25 to 30 minutes for a light, fluffy rice-like texture. For a dish with the consistency of mashed potatoes, stir frequently while the grains cook, adding water as needed.


Focus on Gut Health

Dr. Sotiria Everett, RD and clinical assistant professor in theꃞpartment of Family, Population and Preventive Medicine&aposs Nutrition Division at Stony Brook Medicine, says focusing on your gut health can be crucial, and maintaining a healthy balance of gut bacteria can directly influence mood. "Gut microbiome relate to neurotransmitters in the brain, and if you have an imbalance of healthy bacteria it can impact your mood," Everett says.

Hermann agrees, saying, "There is increasing evidence that foods that promote a healthy gut will promote a healthy brain." To improve gut health, Everett suggests focusing on probiotics and natural sources of probiotics like kefir, yogurt, fermented foods like kimchi, and a diet rich in fiber.


What Eating Too Much Sugar Does to Your Brain

THE BASICS

Overeating, poor memory formation, learning disorders, depression&mdashall have been linked in recent research to the over-consumption of sugar. And these linkages point to a problem that is only beginning to be better understood: what our chronic intake of added sugar is doing to our brains.

According to the U.S. Department of Agriculture (USDA) , the average American consumes 156 pounds of added sugar per year. That's five grocery store shelves loaded with 30 or so one pound bags of sugar each. If you find that hard to believe, that's probably because sugar is so ubiquitous in our diets that most of us have no idea how much we're consuming. The Centers for Disease Control (CDC) puts the amount at 27.5 teaspoons of sugar a day per capita, which translates to 440 calories&mdashnearly one quarter of a typical 2000 calorie a day diet.

The key word in all of the stats is "added." While a healthy diet would contain a significant amount of naturally occurring sugar (in fruits and grains, for example), the problem is that we're chronically consuming much more added sugar in processed foods, generally in the rapidly absorbed form of fructose.

That's an important clarification because our brains need sugar every day to function. Brain cells require two times the energy needed by all the other cells in the body roughly 10% of our total daily energy requirements. This energy is derived from glucose (blood sugar), the gasoline of our brains. Sugar is not the brain's enemy&mdashadded sugar is.

Research indicates that a diet high in added sugar reduces the production of a brain chemical known as brain-derived neurotrophic factor (BDNF). Without BDNF, our brains can't form new memories and we can't learn (or remember) much of anything. Levels of BDNF are particularly low in people with an impaired glucose metabolism&mdashdiabetics and pre-diabetics&mdashand as the amount of BDNF decreases, sugar metabolism worsens.

In other words, chronically eating added sugar reduces BDNF, and then the lowered levels of the brain chemical begin contributing to insulin resistance, which leads to type 2 diabetes and metabolic syndrome, which eventually leads to a host of other health problems. Once that happens, your brain and body are in a destructive cycle that's difficult if not impossible to reverse.

Research has also linked low BDNF levels to depression and dementia. It's possible that low BDNF may turn out to be the smoking gun in these and other diseases, like Alzheimer's, that tend to appear in clusters in epidemiological studies. More research is being conducted on this subject, but what seems clear in any case is that a reduced level of BDNF is bad news for our brains, and chronic sugar consumption is one of the worst inhibitory culprits.

Other studies have focused on sugar&rsquos role in over-eating. We intuitively know that sugar and obesity are linked (since sugar is full of calories), but the exact reason why eating sugar-laden foods seems to make us want to eat more hasn&rsquot been well understood until recently.

New research has shown that chronic consumption of added sugar dulls the brain&rsquos mechanism for telling you to stop eating. It does so by reducing activity in the brain&rsquos anorexigenic oxytocin system, which is responsible for throwing up the red &ldquofull&rdquo flag that prevents you from gorging. When oxytocin cells in the brain are blunted by over-consumption of sugar, the flag doesn&rsquot work correctly and you start asking for seconds and thirds, and seeking out snacks at midnight.

THE BASICS

What these and other studies strongly suggest is that most of us are seriously damaging ourselves with processed foods high in added sugar, and the damage begins with our brains. Seen in this light, chronic added-sugar consumption is no less a problem than smoking or alcoholism. And the hard truth is that we may have only begun to see the effects of what the endless sugar avalanche is doing to us.


Order now at retailers nationwide and online:


'Misleading and sensationalist' Grain Brain book distorts science and confuses public with advice to avoid grains, say critics

That assertion is put forth in a soon-to-be-published book by Dr David Perlmutter called Grain Brain​ that has earned an endorsement from public awareness needle mover Dr Mehmet Oz.

In the book Perlmutter, who has a neurology practice in Naples, FL and who has authored other books on diet as it relates to cognitive health, makes a multi-faceted argument that most neurological conditions are preventable and diet is the key. The subtitle of the book is, “the surprising truth about wheat, carbs and sugar — your brain’s silent killers.”

“Although several factors play into genesis and progression of brain disorders, to a large extent numerous neurological conditions often reflect the mistake of consuming too many carbs and not enough healthy fats,”​ Perlmutter wrote.

What our ancestors ate

Perlmutter bases his dietary recommendations on what he says are the diets that our ancestors evolved on. He claims that ancient diets consisted of 75% fat, 20% protein and 5% carbohydrates. He contrasts that with the modern dietary recommendations, which work out to about 20% protein, 20% fat and 60% carbs.

Perlmutter claims that the dietary guidelines outlined in his book, which include eating no more than 50 grams of carbohydrates a day and the avoidance of most fruit, will positively affect a host of conditions including ADHD, migraines, epilepsy, mood disorders, Tourette’s syndrome “and much more.”

Grains of truth

“He has so many themes in there it’s hard to know what to talk about. It’s like a field that has good plants, some you are not so sure of and weeds,”​ Julie Miller Jones, PhD, professor emerita of foods and nutrition at St. Catherine University told FoodNavigator-USA.


Shutterstock

Bright red and orange vegetables are top sources of a type of nutrient called carotenoids, which seem to improve cognition and memory over longer periods of time. One of the most powerful of these nutrients is lycopene, which is found in high doses in the skin of tomatoes. Lycopene also protects you from depression-causing inflammation, so working it into your daily diet can also boost your mood. Why cherry tomatoes, specifically? Because lycopene is concentrated in the skin, the little red buttons carry more per volume than their beefsteak brethren.


MIND Diet Side Dish Recipes

These side dishes range from soups to salads.

They can accompany your main course at dinner or make an excellent lunch or light dinner on their own.

Basil Pesto
olive oil, basil, pine nuts

Cleansing Cucumber Soup
cucumber, avocado, green onion

Global Dark Leafy Greens
dino kale, red onion, pumpkin seeds

Golden Roasted Cauliflower
cauliflower, olive oil, turmeric

Ikarian Tabouli Salad
bulgur wheat, green onions, tomatoes, olive oil

Kale Caesar Salad
kale, anchovies, olive oil

Pecan Wild Rice and Goji Berry Pilaf
wild rice, brown rice, goji berries

Summer Vegetable Bean Soup
brown rice, mung beans, variety of vegetables

Thai Cabbage Salad
red cabbage, mixed greens, cashews

The next recipe was contributed by Max Lugavere, bestselling author of Genius Foods, which explores the impact of diet on brain health.

This recipe doesn’t have any cheese in it — but it tastes like it does!

Kale Salad of “Cheesy” Epicness

Max says, “I love this simple salad because it combines a ton of brain-optimizing nutrients, such as carotenoids, lutein and zeaxanthin, flavonoids like luteolin, and lots of prebiotic fiber. It is also spicy, savory, and delicious.”

Ingredients:

  • 4 cups of organic kale
  • 2 tablespoons of extra virgin olive oil
  • 3 tablespoons of apple cider vinegar
  • 1/2 tablespoon seasoned salt
  • 3 tablespoons Nutritional Yeast
  • 1 half organic red bell pepper, diced
  • 1/3 cup organic broccoli sprouts

Instructions:

Combine everything in one bowl and toss well.


Cognitive Therapy: Top 12 Foods For Brain And Nervous System

Your brain ages with time, it is important to improve the functioning and health of the brain along with the nervous system. These top 12 foods can prevent brain deterioration, blood pressure, mental disorders like Alzheimer’s disease, and prevents nerve damage.
Reference:
Psychology Today
*Images courtesy: © Thinkstock photos/ Getty Images

Your brain ages with time, it is important to improve the functioning and health of the brain along with the nervous system. These top 12 foods can prevent brain deterioration, blood pressure, mental disorders like Alzheimer’s disease, and prevents nerve damage.

Cognitive Therapy: Food for Brain and Nervous System

Spinach is a magical vegetable, that has innumerable health benefits. No matter the disease or health problem, spinach is a power house of nutrients. Besides, the antioxidants present in spinach gives slows down the aging of the brain and nervous system, hence improves cognitive functioning. Cognition simply means mental functioning – concentration, decision making, problem solving abilities, reasoning and learning.

Cognitive Therapy: Food for Brain and Nervous System

Dark green leafy vegetables:

Homocysteines is a chemical responsible for dementia, Alzheimer’s Disease, and break down of arterial walls, when present in high amounts. But dark leafy vegetables break down homocysteines with the help of folate and vitamin B and B6.

Cognitive Therapy: Food for Brain and Nervous System

Whole grains and brown rice contains vitamin B6 which can break down high levels of homocysteines that is responsible for mental deterioration. Whole grains also contain magnesium that enhances cognitive functioning.

Cognitive Therapy: Food for Brain and Nervous System

Cocoa is a powerful antioxidant that prevents the brain from oxidative stress that can cause Parkinson’s Disease, atherosclerosis, heart failure, Alzheimer’s Disease and chronic fatigue syndrome.

Cognitive Therapy: Food for Brain and Nervous System

Nuts like almond and walnuts are a great ingredient for maintaining blood vessels. The Omega 3 fatty acids present in walnut also enhance the mind and the antioxidants present in nuts lowers cholesterol.

Cognitive Therapy: Food for Brain and Nervous System

Garlic can prevent aging of the mind and improves the cardio vascular system too. Garlic too contains antioxidants that fight infections.

Cognitive Therapy: Food for Brain and Nervous System

Olive oil contains antioxidant polyphenols that lowers high blood pressure and reduces cholesterol. This oil is perfect for maintaining the health of the nervous sytem.

Cognitive Therapy: Food for Brain and Nervous System

Red wine is a potent source of antioxidants that improves the brain and clears the cholesterol too. Red wine can increase longevity but drink red wine in moderation to reap the health benefits.

Cognitive Therapy: Food for Brain and Nervous System

Tea not only increases metabolism but also spikes your mind and cognitive abilities. Tea contains antioxidant, catechines that enhances blood flow.



Comments:

  1. Treasigh

    I apologize for interrupting you, but, in my opinion, there is another way to resolve the issue.

  2. Shoemowetochawcawe

    Just what you need.

  3. Jugar

    Author +1

  4. Mazulkis

    Thanks so much for the information, now I know.



Write a message