Breakfast
Coffee, Eggs and Some Blueberries
Start with coffee and eggs. The beneficent effects of coffee have been widely documented for over five decades. Aside from the
healing
powers of the large amounts of anti-oxidants in it, a Cup o’ Joe also
reduces the risk of Alzheimer’s, dementia and many other
neurological disorders.
Egg yolks - you can skip those tasteless white omelets – are rich in
choline, the chemical which most improves memory function.
Add some toast with blueberry jam of just finish
with a bowl of blueberries and you will have contributed greatly to our
continued brain health. As an added bonus, blueberries also help with
the rest of
your body by diminishing age-related declines in motor function, balance issues and overall coordination.
Lunch
Turkey Sandwich on Whole Grain Bread with Avocado
The pleasures of a roast turkey and the
accompanying tryptophan are very well known. In short, there’s nothing
like a good nap after a hearty Thanksgiving meal. Even better, the
leftovers provide a fantastic brain food when combined with a whole
grain bread and some heart healthy avocado.
In general, whole grain breads improve
circulation in all parts of the body which is essential for bran health;
In addition, they provide omega- fatty acids and a host of
brain-healthy vitamins including vitamin E and B12. Both of these
vitamins are renowned for their positive short and long term effects on
the brain.
Don’t forget to add the incredibly delicious
accompaniment of avocados to your sandwich. This wonderful fruit, though
sometimes maligned for its fat content, is actually quite healthy. In
particular, it promotes
blood flow to the brain and reduces blood pressure. Both of these factors can significantly contribute to a healthy brain.
Dinner
Poached Salmon and Broccoli with Blanc Beurre
The dinner portion of the day’s diet includes a classic dish from French haute cuisine; a
fish
and vegetable dish with a simple beurre blanc sauce. All deep water
fish are brain healthy but salmon is especially so as it contains
omega-3 fatty acids which are essential for optimum
brain function. Eating this fish is so good for you and your brain that experts recommend having it 3-4 times per week.
The broccoli in the dish helps with memory and
slows the overall aging process in the brain. In addition, the chemical,
sulforaphane, found n high concentrations in broccoli has been shown to
aid in the brain
healing process.
Lastly, broccoli presents a veritable cornucopia of good things for
your brain including calcium, vitamins C, B5, B6, B2, betacarotene,
phosphorus, folate and iron. While not perfect, it is one of the super
foods for keeping your brain in top working order.
Beurre blanc is a fantastic, emulsified butter
sauce that makes everything taste better. While not specifically good
for your brain, it lets you eat far more of these two excellent brain
healthy foods.
Dessert
Chocolate and Mixed Nuts
Your
brain is no dummy. It knows that people are going to cheat on diets so
it has cunningly found two great desserts that are also excellent brain
foods, chocolate and mixed nuts. Every kind of chocolate is good for the
soul and for the brain. The dark variety has a considerable amount of
anti-oxidants while the PEA and theobromine in milk chocolate stimulates
concentration and improves one’s focus. When you are facing a test or a
big presentation, try some chocolate beforehand.
Mixed nuts, specifically peanuts, walnuts and
pecans but also other nuts contain plentiful omega-3 fatty for improved
overall brain activity while almonds will naturally regulate the
neurotransmitters in your brain and allow for a more balanced mood.
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