mardi 29 septembre 2015
20 Common Reasons Why You’re Not Losing Weight
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lundi 28 septembre 2015
Weekly Plant-Based Dinner Plan, Sept. 28 – Oct. 2, 2015
October is just around the bend, which means fall is in full swing. Hints of nippy air alternate with Indian summer, so where food is concerned, transitional mode is the watchword this week. Here are five entree selections that are hearty yet suitable to evenings that are cool but not quite cold and use plenty of early fall produce. Tofu with Balsamic-Roasted Italian Vegetables (above) is easy enough to make on a weeknight. It’s good served hot over grains, or just warm over greens as a main-dish salad.
Robin Robertson’s Penne and Broccoli with Tomatoes, Walnuts, and Raisins is a pasta dish filled with a variety of delicious flavors and textures — not the least of which is healthful broccoli. Broccoli isn’t at it’s best during summer months, so enjoy plenty of it in the fall. All you need to complete this meal is a simple salad.
Gallo Pinto Especial by Jason Wyrick is a simple dish of rice and beans that packs plenty of flavor. Serve with simply sautéed late-summer squashes or fresh corn; flour or corn tortillas can be used to scoop it or wrap it up, if you’d like. A simple yet colorful salad completes the meal.
Seitan Chow Fun proves that making Asian-style fare at home takes not much more time than ordering and picking up Chinese food. Like the penne and broccoli recipe above, this one takes advantage of early fall’s tender and tasty broccoli. Serve with spring rolls (from the natural foods store freezer) and a simple coleslaw with a sesame-ginger dressing.
End the week with a fun and colorful Southwestern-Style Salad in Tortilla Bowls. Double the recipe for more servings; these are substantial main dish-sized portions. If you have any leftover Gallo Pinto, it’s a good side-by-side dish; if not, baked potatoes or sweet potatoes are good and easy companions.
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4 Easy Back-to-School Nutrition Tips for Children
As you prepare your kids for the school year ahead, what to pack for lunch and snacks for your little darlings is a top priority. If your child is a fussy eater, deciding on good food options can be more difficult. You know your little one needs his or her daily nutrition, but how do you ensure that they don’t turn up their noses at healthy choices? Preparing or at least planning nourishing meals for the morning and lunchtime meals in advance cuts down on last-minute hassles and poor choices. Here are are a few ways to ensure that your children are happy with the meals that start their day, as well as the foods you send with them.
Add Color to Their Breakfast: Kids eat better if they find their food visually appealing. They’ll be less likely to kick up a fuss over good-for-them foods and more likely to eat enthusiastically if there’s some color on the plate. If you serve cereals, embellish them with fresh fruits. Strawberries, blueberries, blackberries and raspberries are great additions to a healthy breakfast. When berries are no longer in season, choose from are apples, pears, oranges and bananas, thinly sliced and served attractively. Theses fruits are rich in antioxidants that will strengthen your child’s immunity, and contain fiber that’s so valuable to the digestive system. Add a tiny amount of maple syrup or brown rice syrup to hot cereals if need be; you can also add some sliced or chopped nuts such as almonds, or seeds (such as sunflower or pumpkin seeds) to boost protein content of hot or cold cereals.
Make lunch look fun: Lunch can be a little tricky since you won’t be around to see that your child actually eats it! However, you can still make sure that he does. First, get your child a new lunchbox of her or his choice. With a lunchbox that they choose themselves, they’re less likely to reject the food inside. Or try the newer kind of bento lunchboxes, which make food look really fun and appealing. With regard to his lunch, kids are more likely eat their veggies and fruits they’ve been cut into bite sized pieces and served with a dip. As with the lunchbox, giving your child a few choices when it comes to lunch gives them some of the power of decision. If your child tends to eat a lighter breakfast, pack a heartier lunch filled with foods that are wholesome and high in nutrient-dense calories. Here are VegKitchen’s favorite Healthy School Lunch Recipes and Tips for great ways to actually fill that lunchbox.
Grab-And-Go Snack: In the few hours between the end of the school day and dinnertime, your child is likely to become hungry. Pack a light and nutritious snack; fruits or simple fruity snacks are a great choice. Dried fruit is a great option, too. You can pack an apple or a banana in a separate bag or container that her or she he can munch on while on the bus home. Or if you pick your child up from school, you can pack a quick fruit salad that he or she can have on the way home. For more ideas, see Fruitful Flavors for the Lunch Box. You can also explore snack ideas for school and after in Healthy Snacks for Kids and Teens.
Don’t Forget the Beverage: While planning your child’s lunch and breakfast, don’t forget to consider their beverage. Water is a natural detoxifier; and there are a number of other clever ways to keep your child hydrated. The main thing to avoid are sugary drinks that do no one any good. It’s better to supply a bottle of water and fresh fruit than beverages filled with high fructose corn syrup.
Aradhana Pandey is a veteran writer on topics concerning parenting, child nutrition, wellness, health and lifestyle. As a regular contributor to popular sites like Huffington Post, Natural news, Elephant journal, Thehealthsite, Naturally Savvy, Curejoy and MomJunction.com, Aradhana writes to inspire and motivate people to adopt healthy habits and live a stress-free lifestyle. Living in India with two lovely kids, I bring a unique blend of experiences on parenting. I write to inspire people to adopt healthy habits and live a stress-free lifestyle.
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dimanche 27 septembre 2015
Food of the Week: Brussels Sprouts
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Recipe of the Week: 5-Minute "Quick Steamed" Brussels Sprouts
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Best sources of Vitamin K
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From the kitchen: Tips for Preparing Brussels Sprouts
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How does canola oil compare with other cooking oils, and should I consider using it in my meal plan?
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The Latest News About Brussels Sprouts
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18 Cauliflower Recipes To Help You Lose Weight
I am sure you did a double take when you read the title – Cauliflowers for losing weight? Yes, the simple, neglected cauliflowers are slowly getting their due. Always been over shadowed by Broccoli as the Superfood, no one paid much attention to the nutritive value of Cauliflowers. They are packed with nutrients and are surprisingly low in calories. What’s best is that they are very versatile and can actually be used in such a way that they help you lose weight!
Roasted Cauliflower
Most people will have had the experience of eating steamed cauliflower which does nothing to the palate. But this simple cauliflower recipe will make you reconsider your opinion about this vegetable. Roasting will give it a caramelization which will take its taste to another level. With a hint of acidity from the lemon and spice from pepper, you will end up making this your favorite munching food in no time. You can skip the cheese or use very little of it to ensure you don’t pile on the calories.
Oven-Roasted Cauliflower Rice
Cauliflower rice is fast gaining popularity because of its unique taste, texture and less amount of calories as compared to same amount of white rice. Getting the perfect cauliflower rice can be a little tricky because it can easily turn to mush. With this recipe you can ensure that you get all the aspects just right and you can make a large batch as well. It is versatile and can be served with a variety of foods, just let your imagination run a little.
Photo: Nutrition Stripped
Cauliflower Steaks with Mint Chutney
Eating a steak will no longer mean you have to be working out extra to burn those excess calories. Cauliflower steak is here and you are going to love it. Very easy to prepare, this is an Indian take on the steak with so much less calories. The thick slice of the cauliflower will lend it a meaty feel and the roasting will ensure there is caramelization. It is a heaven sent combination with the fresh mint chutney, you will be left wanting more.
Cauliflower Alfredo Sauce Recipe
Alfredo sauce is very versatile, can be used along with pasta, chicken and various vegetables as well. In this Alfredo sauce from cauliflower recipe, you will skip the usual butter and cream, making it a very healthy conscious version. You hit the right notes in terms of flavor by using Chicken bouillon and lightly seasoning it with salt & pepper. This creamy sauce can become the comfort food for the entire family, and hey it’s good for the waist too!
Cauliflower Soup
Soups are meant to bring warmth, comfort and be appetizing or filling. This is one creamy sauce with lot of vegetables added to it. Along with cheese, there is cauliflower which imparts the creaminess to the soup. You can do away with the cheese, if you want a Vegan option or if you want to cut down further calories from the recipe. The vegetables ensure that there is lot of fibre available which will fill your stomach for some time.
Photo: The Cookie Rookie
Rosemary & Garlic mashed Cauliflower
Mashed Potatoes are an absolute favorite and is one of the best side dishes, however, potatoes end up increasing the number of calories you eat. With this mashed cauliflower recipe, you will get the same creaminess as that of the potatoes but much less calories. The rosemary gives it a distinct flavor and garlic adds to the yumminess of the mash. Although it has butter, you can always adjust the quantity to your liking and requirement. Once you taste this, you might not want to go back to the potato mash again.
Cauliflower Lasagne
A complete meal with the perfect blend of ingredients. Using whole wheat lasagne pasta you ensure there is enough fibre in the dish. Using cauliflower as one of the core vegetables to make the filling will help in keeping down the caloric content. Sometimes cauliflower is also considered as a negative caloric food and hence ideal for using in dishes which help you lose weight. Olive oil used also makes it very healthy to eat.
Cauliflower Mac & Cheese
Mac and Cheese has been the go to food for many and acts like a comfort food as well. Using cashews for making the sauce, it is an excellent recipe for Vegans. By adjusting the amount of cheese used in the recipe you can make it a really low calorie option as compared to the traditional Mac & Cheese dish. Cauliflower gets highlighted in the dish and using pasta made from brown rice you keep the recipe gluten free as well.
Photo: Smitten Kitchen
Cauliflower Feta Fritters with Pomegranate
Who does not love fritters? No one! These bite sized crispy fritters are perfect as a snack and an even better way of disguising veggies that kids won’t eat. This recipe has replaced the traditional potatoes with cauliflower florets to make the fritters, thus making it a good option for healthy eating. Using yogurt for making the dip or sauce, is another clever way of avoiding cream and making this low calorie.
Cauliflower Crust Calzone
One serving of a veggie calzone would give something around 500 calories, but in this cauliflower recipe for making a calzone you get only 161 calories! It is less than half of what you would otherwise end up eating and it is hard to restrict yourself to just one serving. The cheese and egg in the recipe will help you get loads of protein as well. And since you have not used any flour to make it, its gluten free as well.
Chicken Garlic Pizza on Cauliflower Crust
If you plan to lose weight you would have to say goodbye to a loaded pizza, but not if it is made from cauliflower. The base made from using cauliflower gives you the thin crusts and you can enjoy it with any topping of your choice, healthier the better. You will not believe the number of calories cut down when you have a cauliflower pizza crust instead of the regular flour one. With lots of chicken and vegetables you have a perfectly healthy pizza on your plate to gorge in.
Photo: Tasty Kitchen
Raw Cauliflower Couscous
Couscous is traditionally made from a certain variety of semolina, however, due to its grainy texture, like cauliflower rice, you can make a very interesting dish of cauliflower couscous. It is hard to imagine having raw cauliflower, but when grated and used along with the fresh herbs and vegetables, it is absolutely perfect. Since it is used raw, you get all the Vitamin C that’s in the cauliflower – 77% of DV, which is a lot. You could get used to having raw cauliflower salads in your diet for taste and low caloric value.
Cauliflower Cakes
If you not yet amazed by the versatility of cauliflower, here is another recipe which will do the job. These savory cakes are made using roasted cauliflower and potatoes and are perfect side dishes. You can have them as snacks with a nice chutney or sauce. You can also serve them with a salad to add that crisp in it. You can have them with less cheese, but either way they are definitely low calorie compared to similar recipe with all potatoes.
Cauliflower Brownies
Whoever thought of this must be rewarded for sheer ingenuity. Cauliflower and sinful chocolatey brownies together in one recipe! Although this recipe has chocolate, cream cheese and almond flour it still low in carbohydrates and one brownie will give only 69 calories. Whenever possible the unsweetened ingredients variety is used to keep the total carb content low. This means you can indulge that sweet tooth without guilt.
Photo: A Splash of Vanilla
Stir fried cauliflower with soy sauce, ginger and chili
This quick recipe is a perfect accompaniment for a bowl of rice or can be had by itself. Since the cauliflower is stir fried it retains its crispy and crunchy texture with goes well with the soy sauce and chili. The Vitamin C is also retained as it is not completely cooked, thus adding to the nutrient value of the dish. Stir frying also slightly caramelizes the cauliflower imparting a nuttiness to it. With brown rice you cannot have a better meal to help you lose weight.
Cauliflower Hummus with Green Olives
Hummus is one of the easiest and healthiest dishes to prepare with very few ingredients. In this recipe the chickpeas are replaced as the core ingredient with cauliflower. It is a perfect substitute imparting its unique flavor and creaminess to the hummus. The carbohydrate content in the dish is less, so you can use this as a salad dressing, a dip or even as a spread. Having this with deviled eggs is the perfect way to get loads of protein with a tasty low calorie spread.
Spicy Whole Roasted Cauliflower
Instead of a Roast chicken or turkey, try this interesting dish of a whole roasted cauliflower. No meat, very tasty and super healthy dish. It is a very good looking dish and the roasting gives it a nice charred appearance and flavor. You get a very low calorie main dish with crispy outside and a tender & juicy inside. You can cut up the wedges of the roasted cauliflower and use them to spice up a salad as well. It would not be surprising if you end up making this one regularly for dinner.
Photo: Vegangela
Vegan Low-Carb Cauliflower Risotto
Traditionally Risotto is prepared from Arborio rice which is not a very healthy choice when it comes to losing weight. Replacing this with cauliflower rice makes absolute sense because of the creamy texture it gives as well as the low caloric content of cauliflower. Packed with more fiber and vitamin C, it definitely is a better choice. Once done it does not taste anywhere like the typical cauliflower, but is light and healthy.
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GMO Foods: Good or Bad?
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vendredi 25 septembre 2015
10 Roasted Vegetable Dishes Perfect for Fall
Garlicky Roasted Root Vegetables is a prime example of how slow roasting brings out the natural sweetness of root vegetables — sweet potatoes, parsnips, and beets. This veggie side dish everyone will love was created by Leslie Cerier.
Roasted Sweet Potatoes with Pecans is another delectable offering from Leslie. Make this festive roasted sweet potato dish anytime you want to warm up the house with the sweet aromas of cinnamon and nutmeg. It’s a perfect side dish for the winter holiday table, too!
Roasted Zucchini and Mushroom Pilaf Bowl by Zsu Dever presents veggies roasted to perfection and stirred into a quinoa pilaf that is accented with scallions and arugula.
Roasted Root Vegetable Salad is a fantastic way to present roasted veggies. Since they taste just as good at room temperature as they do hot, they make an altogether appetizing salad.
Roasted Seitan, Peppers, and Portabellas is so easy to throw together that you can make even on a busy weeknight. Yet, it’s also festive enough to serve as a main dish for special occasions.
In Tofu with Balsamic-Roasted Italian Vegetables, mild tofu balances well with balsamic-roasted zucchini, eggplant, mushrooms, and peppers. This is good served hot over grains, or just warm over greens as a main-dish salad.
Roasted Broccoli and Lemon Pasta from Oh My Veggies will brighten a dark and chilly evening. Broccoli and lemons are roasted together with a couple of leeks, a flavor combination that takes the individual ingredients to a whole new level.
Roasted Potatoes with Black Olives gives you a simple way to bring out great flavor in roasted potatoes, which are always a treat no matter what. The olives add little bursts of flavor in every bite, and rosemary adds a distinctive flavor.
In Golden Roasted Cauliflower with Red Onion, curry and lemon add an offbeat flavor and vivid color to this roasted cauliflower dish. Red onion and garlic add depth of flavor. Use on its own as a tasty side dish, or toss with pasta or grains.
Garlic-Roasted Carrots are absolutely addictive, according to Norene Gilletz. Roasting brings out the natural sweetness of carrots, and garlic and onion become sweeter with roasting as well.
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jeudi 24 septembre 2015
How to Read Food Labels Without Being Tricked
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Fresh n’ Lean Meal Delivery Service: A Review
Most people come to VegKitchen to grab a recipe or two to make at home, and we try to make it as easy to do just that. Presumably, VegKitchen readers love to cook, while others just plain don’t like to (though they come to the site for tips on living more healthfully). In this same household, I’ve manage to raise kids of both varieties. My son is an excellent cook; my daughter doesn’t own a single pan. She not only can’t be bothered, she also struggles with a poor appetite.
So when Fresh n’ Lean, a fresh organic meal delivery service asked if I’d review their product on behalf of VegKitchen, I jumped at the chance to have my daughter test their meals out, as she seems like their target demographic. They delivered a sample array of five dinners and two breakfasts to her doorstep, and at the same time, I received three dinners and two breakfasts to try. Here are some facts about Fresh n’ Lean meal plans to consider:
The meals are made of fresh, organic, and plant-based ingredients, shipped in a chilled insulated box.
- Average meal cost is about $9 (their weekly meal plan breaks down to $27.99 per day)
- Packaging materials are recyclable.
- Meal plans are filling and nutrient-rich.
- You can select a weekly meal plan or order “a la carte.”
When considering what this meal delivery service offers, learn as much as possible by reading Fresh n’ Lean’s FAQ page.
If you’re intrigued and would like to try the plan, Fresh n’ Lean is offering a 15% discount to VegKitchen readers. Simply add the coupon code VEGKITCHEN to your order (this includes free shipping.
Here are our observations:
Alice enjoyed her meals, which seemed just right for her modest appetite. The dinners she received included: Artichoke Spanish Rice, Middle Eastern Spiced Lentils & Dino Kale; Summer Cannellini Bean Pasta, and others. Breakfasts were Raspberry Poppy Seed Muffin, and Tropical Coconut Chia. Since she’s not one to wax poetic about food, she reported feeling satisfied and satiated with these meals, and liked the convenience of being able to microwave them in the containers they came (as well as eat out of them). You can also warm them on the stovetop or in the oven if you avoid microwaving.
The meals I received included Eggplant Quinoa Curry, Coconut Squash & French Lentils, and Smoked Pinto Beans with Cumin Carrots. Breakfasts were Cinnamon Date Oatmeal and Hearty Granola. Here, in my opinion, were the pros and cons:
PROS
- I was impressed by how flavorful the offerings were. They needed no “doctoring up,” as premade meals often do.
- The meals, based as they are on grains, legumes, and veggies, were quite filling considered the moderate calorie count.
The protein and fiber count of the individual entrees are impressive. For example, the Eggplant and Quinoa Curry at 376 calories, contains 23g protein and 10g fiber.
- The breakfast offerings were very tasty. I’m not an oatmeal person, but I did taste it before passing it along to my husband (who does like oatmeal) and was impressed. The Hearty Granola is terrific. We actually ate it as a dessert with raisins mixed in.
CONS
- The meals don’t look very appealing in their containers, but they do present nicely once transferred to plates or bowls.
- There don’t seem to be any raw salads or much of any raw ingredients included. Being quite a salad girl myself, I would need to add a salad or some fruit to most any of these meals to make them complete, thus adding cost and prep.
- The meals were very filling and just the right size for me, a petite woman. I worry that they’re not “man-sized” enough for a person with a heartier appetite, and wouldn’t supply enough calories for a 6-foot tall guy who weighs 180 pounds, for example. The Smoked Pinto Beans with Cumin Carrots, for example, is only 300 calories, which is great for how filling it is, and perfect for someone who wants to maintain or lose weight, but it wouldn’t be a sufficient dinner for that 6-footer.
I’ve had other meal delivery services send me samples and I just wasn’t impressed enough to recommend or write about them. Fresh n’ Lean’s meals are the best I’ve received. They’re promising for those who don’t have the time or inclination to shop, prep, and cook organic plant-based meals. With the few caveats above (need more raw fresh salads; light on calories), this is a promising service that would benefit a lot of time- and budget-pressed eaters; these meals seem like they’d be especially useful to single people.
Thank you to Fresh n’ Lean for letting us sample their meals. And don’t forget, if you want to try them, add the coupon code VEGKITCHEN to your order for a 15% discount.
Disclaimer: Fresh n’ Lean provided product samples free of charge to VegKitchen. We were under no obligation to review them, and opinions expressed are our own.
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mercredi 23 septembre 2015
mardi 22 septembre 2015
Food of the Week: Beets
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25 Top Notch Foods That Will Improve Your Memory
As anyone who has ever arrived late to an important meeting can attest to; frantically looking for the house keys for 15 minutes prior to stepping out the door, all thanks to a memory lapse, can be quite frustrating!
And although a few slip-ups don’t necessarily mean you’ll soon be faced with full-fledged senility, you might be happy to know that there are ways to kiss forgetfulness goodbye. Or, at the very least, greatly diminish it.
Eager to learn how? Read on to get acquainted with 25 of the best brain foods as well as the many ways in which they can help improve your memory.
Eggs
Memory depends on getting brain cells to make new connections, which happens best when they are highly excited.
This is also why events that happen when we are feeling intellectually or emotionally stimulated are the ones we tend to remember best.
One key player in keeping brain cells excited is the neurotransmitter acetylcholine, whose existence depends greatly on the amount of choline available in our bodies to produce it. In fact, lower levels of choline in the blood have been linked to lower brain function (including impaired memory).
When it comes to keeping blood choline levels up, eggs don’t have much competition! They are one of the greatest food sources of choline, closely followed by organ meat and soybean oil.
As a bonus, eggs are also a rich source of phosphatidylserine, a nutrient that is known to help the brain boost its cell-to-cell communication!
Avocados
Did you know that our brain cells are made up, in big part, of fat molecules? This is why too low of a fat intake negatively affects the function of our central processor! But it’s not only a matter of quantity; it’s also a matter of quality.
Proving this is a study conducted by researchers at Brigham and Women’s Hospital which, perhaps unsurprisingly, found that women who ate the most saturated fats (from foods such as red meats and butter) performed worse on test of thinking and memory than women who ate the lowest amount of these fats.
So what should you opt for instead?
Avocados, of course! Rich in monounsaturated fat, this fruit helps increase the level of good fat in the blood, contributing to a healthy flow of nutrients, such as fuel and oxygen, to the brain. This, in turn, can help maintain important aspects of brain function, including memory.
What’s more, good fats such as those found in avocados, also help prevent high blood pressure, which, when left uncontrolled, can lead to a decline in brain ability.
Keep in mind, though, that despite their health benefits, avocados remain fatty fruits – which means more is not necessarily better. So, for best effects, aim to limit your daily portion to 1/4 – 1/2 of an avocado per day.
Fatty Fish
While we’re on the topic of healthy fats… fatty fish are another top brain food we could all gain from adding to our diet.
This might be old news to you but it’s definitely worth repeating; fatty fish are a great source of omega-3 fatty acids (mainly DHA and EPA) which several studies have shown to help decrease rates of dementia and improve memory recall. Low DHA levels have even been liked to a higher risk of developing Alzheimers and memory loss.
So, exactly how much of these good fats should you aim for? Let me answer your question with an interesting fact!
Researchers at the Rush University Medical Centre in Chicago followed more than 6,000 people for four years to see how diet affected their memory and found that those consuming fish at least once per week had a 12% slower memory decline than those who snubbed the aquatic creature.
Main sources of fatty fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers.
Not a fan of fish? Opt for a daily omega-3 supplement containing 300-500mg DHA + EPA per day.
Blueberries and Grapes
Berries are antioxidant powerhouses, able to protect the brain from nasty oxidative damage, which, when not prevented, can lead to premature aging and memory-impairing dementia.
Flavonoids found in blueberries may also improve the communication between neurons, which, in turn can improve many aspects of brain function including learning, memory, reasoning and decision-making! Yep, stuff we can all benefit from! One study even found that those who drank blueberry juice every day for two months significantly improved their performance in learning and memory tests.
Red grapes, on the other hand, are loaded with resveratrol; another memory-boosting compound. I hear you – red wine is another way to stack up on resveratrol! Just aim not to exceed one glass per day for women or two glasses per day for men, as, above these levels, the beverage’s alcohol content may have opposite effects when it comes to short-term memory or decision-making skills…
Indian Food
Yes, you’ve read that right! No need to say goodbye to Tuesday night’s takeout favorite! Curcumin, a primary ingredient in turmeric and curry powders commonly found in Indian food may be able to slow the formation of plaque deposits in the brain. And that’s great news, as these plaques have been linked to the development of memory-impairing diseases such as Alzheimer’s. Now, who’s up for some Channa Masala?
Beets
Beets contain nitrates, a useful compound that has the handy ability to help dilate your blood vessels. This vascular dilation is exactly what makes beets so advantageous to the brain. The more dilated the blood vessels, the more oxygenized blood can reach the brain, and thus, the more improvements in mental performance!
An additional benefit ; more dilated blood vessels also results in lower blood pressure! So go ahead and add this lovely autumn veggie to soups, salads or main dishes, and enjoy!
Spinach, Kale & Collard Greens
Leafy greens are well-known to contain disease-fighting antioxidants, for example vitamin C, which was specifically shown to help reduce age-related memory loss. But a little less known fact is that they also contain a large amount of folate.
Studies show that foods rich in folate can help improve memory by decreasing inflammation and improving blood flow to the brain. Intake of folic acid (the supplement-version of naturally-occurring folate) was also shown to help decrease blood levels of homocysteine, an amino acid that’s linked to heart disease. But the positive effects don’t limit themselves to your heart! Interestingly, recent studies show a link between homocysteine levels and memory decline, with men eating the most folate-rich foods benefiting from less memory loss than their low-folate food counterparts.
Ladies, don’t worry, this same effect was also shown in women! In fact, a 25-year Harvard study of more than 13,000 women found that those who ate the highest amounts of veggies – especially dark leafy greens like kale, spinach and collard greens – also experienced less age-related memory loss over the years.
To get your fill, try adding some spinach to your morning smoothie, baking some kale chips to snack on or integrating collard greens to your side salads.
Alternatively, you can also opt for folic-acid enriched foods such as breakfast cereal or other enriched flour-based products such as bread, bagels and tortillas!
Whole Grains & Legumes
Carbohydrates, including sugar, are not only our body’s number one source of fuel, but also our brain’s top pic! Yet, brain-cells, unlike most other cells in the body, don’t store sugar, meaning they always require a readily available source to continue functioning at top capacity.
Just like a Ferrari that can no longer properly speed down the highway when it runs out of fuel, a non-adequate supply of carbohydrates to our brains normally results in a decreased ability to focus, concentrate, or recall things. Basically, if you’re looking to improve your memory, start by giving your brain the carbohydrates it needs!
But not all types of carbohydrates have the same effect. The trick is to opt for complex sources such as whole grains, beans and lentils, as they will release that energy at a slower, more sustained rate, steadily feeding your brain’s activities throughout the day. As a little extra, it just so happens that these foods are also high in folate, the memory-boosting B-vitamin! That’s what I call lighting two candles with one matchstick!
Coffee
What can’t coffee do? In addition to providing us with more health benefits than previously thought, having a couple of cups of joe per day can also help keep your memory on point!
Indeed, researchers observing the effect of caffeine on the brain noted that an amount of caffeine equivalent to that found in 2 cups of coffee successfully increased brain activity in two particular locations of the brain, one of which is involved with memory.
More concretely, a separate research group noted that women over 65 years who drank three or more cups of coffee a day were better at recalling words than women who consumed little or no coffee.
To top it all off, coffee might also have preventative effect when it comes to Alzheimer’s disease. So drink up, but, for best health effects, try limiting your total caffeine intake to less than 400mg (the equivalent of about 4 1/2 cups of coffee) per day.
Chocolate
Here’s some good news for chocolate lovers around the world; a recent study found that seniors who drank two cups of cocoa every day for a month had improved blood flow to the brain and performed better on memory tests.
This is likely due to flavonol, the main antioxidant found in cocoa, that has been linked to brain health.
But the positives of chocolate don’t stop there! As you can probably attest to, chocolate can also improve mood and ease pain. As if we needed any more reasons to want to eat chocolate…
And, for those of you that don’t particularly like coffee, it might be worth noting that a 30g portion of dark chocolate contains about 15% of the amount of caffeine you’d find in a cup of coffee.
Chewing Gum
Chewing gum is no longer just a way of achieving fresher breath; it can also help jolt your memory. A fairly recent study had two groups of people listen to a 30-minute recording of a sequence of numbers. When later asked to recall the sequence, the group that chewed gum had faster reaction times and higher accuracy rates than the group without the jaw action! So pop that piece of Mentos in your mouth and help your memory stay fresh!
Pumpkin and sesame seeds are a great source of the amino acid tyrosine, which the brain uses to produce dopamine, a neurotransmitter responsible for keeping your brain alert and your memory strong. Nuts and seeds are also a great source of zinc, a vital nutrient when it comes to enhancing memory and thinking skills.
What’s more, they’re are also rich in magnesium and vitamin B6, two additional nutrients shown to help improve learning, memory and even help restore brain function following brain injury.
Just a handful of nuts or seeds a day is enough to reach your daily zinc needs, as well as about one fifth of the recommended intake of vitamin B6 and magnesium. Plus, nuts and seeds make an incredibly easy snack that can easily bridge the gap between two meals.
Almonds
While on the topic of nuts and seeds, almonds are one of the best source of vitamin E. And, according to the American Journal of Epidemiology, a good intake of vitamin E might help prevent age-related cognitive decline.
Interestingly, vitamin E may also help prevent memory loss caused by lack of sleep.
To get your fix, add an ounce a day of almonds, walnuts, hazelnuts, brazil nuts, peanut butter, tahini, flax or sunflower seeds to your diet.
Other great sources of vitamin E include leafy green vegetables (think spinach, kale and collard greens, already mentioned above), eggs, olives, plant oils and whole grains.
Watermelon
In addition to it’s seeds being a great source of the amino acid tyrosine, watermelon is made up of principally, you’ve guessed it, water! And this is greatly beneficial to your brain, as even a mild case of dehydration can reduce your mental energy and capacity, causing your memory to become impaired.
Sure, you can aim to consume the generally recommended 2 – 3 liters of fluids per day. However, since hydration recommendations can be influenced by a number of variables (think ambient temperature, activity level, sex, age, sweat rates, etc) a better recommendation might be to consume however many fluid and fluid-containing foods are needed to yield a urine that’s light in color. By that, I mean similar color of lemonade, not apple juice! Watermelon’s an easy way to do just that, especially if you find good old water plain boring!
Capers
I’m aware that this might sound odd, but, hear me out! Capers are actually a great source of quercetin, a flavonoid commonly found in tea. A mere tablespoon of capers actually has about double the amount found in one cup of green tea.
What’s particularly interesting is that quercetin is praised for its capacity to improve blood flow to the brain, decrease oxidative stress and…prevent memory loss! Recent research (in mice) found quercetin to be particularly effective at improving memory deficits caused by chronic stress.
Don’t like capers? Load up on the next best sources; cranberries, buckwheat and apples!
Shellfish & Crustaceans
Shellfish, such as oysters and mussels, as well as crustaceans such as crayfish, shrimp and lobster are particularly good sources of vitamin B12, a nutrient which plays a large role in preventing memory loss.
Allergic to seafood or following a plant-based diet? Then opt for B12-enriched foods such as tofu, breakfast cereal or plant-milks or simply add a supplement providing ± 2.4 micrograms of vitamin B12 per day you’re set to go!
Soy Milk
Wondering how this beverage can help keep your memory sharp? It has to do with two things.
First, soy milk is generally supplemented in vitamin D, which, over the past decade, has been linked to many positive effects including some on the brain’s processing speed and memory capacity. Sure, your body can also produce sufficient vitamin D through short bursts of sun-exposure. However, this might be more difficult between the months of October and May, especially if you live in northern latitudes. So, when fall rolls around, opting for vitamin D-rich food sources such as fish, shellfish and vitamin-D enriched soy milk is one of the best ways to ensure you get enough of this important nutrient.
Secondly, soy milk, unlike its animal-based counterparts, also contains isoflavones, which have been shown to have beneficial effects on several types of memory.
Not a fan of soy milk, fish or shellfish? Speak to your healthcare provider about adding a daily or weekly vitamin D supplement to your routine. It can help more than just your memory!
Miso
Did you know that what’s going on in your gut may actually have a great impact on the way your brain functions? As surprising as this sounds, each year, more and more research emerges pointing to this exact link. And that’s where probiotic-loaded foods, such as miso, come into play.
Studies performed on populations with naturally low levels of probiotics in their gut have found evidence suggesting that poorer gut health is related with brain function impairments such as memory loss, forgetfulness and confusion.
To make sure you get your daily fix, opt for plenty of probiotic-rich foods such as miso, yogurt, kefir, sauerkraut, dark chocolate or kombucha. Your brain and gut will both thank you!
Rosemary
Last, but not least, integrating rosemary into your dishes can do more than just add flavor! Research has recently linked the oral consumption of this herb to positive effects on memory.
What’s more, according to a clever research published in the British Journal of Psychology, the smell of rosemary alone may improve memory and brain function. This effect is apparently due the distinctiveness of the herb’s smell, which means it may only work at helping you recall things that happened while its aroma was floating in the air.
Perhaps a strong enough reason enough to carry a little bottle of essential rosemary oil around when working on particularly memory-challenging tasks?
As you can see, there are many foods you can use to your advantage when it comes to improving your memory. Pick and choose, or give them all a try and get ready to hone an elephant-worthy ability!
Interested in finding out more about how specific foods can help you improve various aspects of your life? Don’t hesitate to let me know which ones in the comment section below!
from Bembu http://ift.tt/1FrS56j