WHOLE GRAIN AND FIBER-RICH FOODS
Whole wheat bread and pasta, oats, barley, bulgar
–Have a low glycemic index.
LOW-FAT AND FAT-FREE DAIRY PRODUCTS
Yogurt, low-fat cheese, and milk are good options
LEAN MEATS, POULTRY, FISH, EGGS, BEANS, NUTS, AND SEEDS
Coldwater fish like salmon, halibut, tuna, herring, trout
` — They are high in omega-3 fatty acids which have been linked to a reduced risk of depression, heart disease, and cancer.
–They have antioxidant properties and stimulate the immune system.
–They “protect” the brain.
Walnuts and Almonds
–They are good antioxidants and may help reduce cholesterol.
Curcumin – Found in the Yellow Curry Spice Turmeric
— High in antioxidants and anti-inflammatory activity.
Olives, canola oil, avocado, and grapeseed oils
— They are high in omega-9 fatty acids.
Flaxseeds, sesame seeds, and soybeans
— They are phytochemicals that protect the brain and immune system
People in the Mediterranean and Japan eat the healthiest. The Mediterranean “Diet” relies on an abundance of locally available plant foods such as vegetables, fruits, beans, whole grains, nuts, olives, and olive oil, along with some cheese, yogurt, fish, poultry, eggs, and wine. These foods are known for their rich antioxidant and anti-inflammatory compound content. The fat content is also predominately Monounsaturated Fatty Acids and Omega-3 Polyunsaturated Fatty Acids — good for the brain! Red meats and simple sweets should only be eaten occasionally. (www.mediterraneanbook.com/)
In 1993 the “Dash Diet” was introduced by the National Institutes of Health to control and prevent hypertension. But now, it has been shown to reduce the rate of cognitive decline in the elderly, improve the immune system, and provide for overall health and wellbeing. This diet emphasizes whole grains, high fiber,
low fat, and low sugar choices. In addition, the diet includes a recommendation for a maximum sodium intake of 2300mg per day. For example, ONE TEASPOON of salt has approximately 2300mg of sodium. Reducing the use of pre-packaged, processed, convenient food products helps to avoid unintentionally consuming excess sodium. (www.dashdiet.org)
As we all know, DIETS do not work. It is an overall healthy eating plan that will support a long and healthy life filled with energy and spiritual growth. —switched this around
According to Pedram Asadi, an Ayurvedic Practitioner at the Westwood Wellness Center, “You don’t have to completely eliminate something from your diet that you enjoy or crave. Just eat or drink it in small amounts, and supplement other healthy foods that will keep you in balance.”
Research documents the fact that all of the millions of cells in our body “think”. They are intelligent and pass information to our brains. So, that “gut feeling” that you have really is coming from your stomach! We need to listen to our bodies. It will tell you what you need for optimum health and wellness.
Switching to a brain-food rich way of eating means breaking free of the habit of excessive convenience. Remember that food “products”, like food supplements, lack the synergistic effect of whole foods. It is important to eat foods that are organically grown and from cage-free and range-free animals. These foods
have been proven to have the highest nutrient content and are high in antioxidant and anti-inflammatory effects.
Try embracing what humans have known for centuries: eat moderately and simply from a plant-based diet and include lots of fresh herbs and spices to enhance the taste. This is the gift of good health!