Can Food Make Me Smarter?

Back in December I started eating less bread, rice, pasta and cereal. This was tricky because I already follow a plant-based (with occasional fish) diet. When you have already stripped out meat, cheese and eggs, what's left? However, I was motivated by a nagging reminder...I kept forgetting words.

I've been reading several books on brain health and there is a theory that the rise of dementia, Alzheimer's Disease and general brain deterioration may be the quantity of grains we eat. Grains raise our blood sugar and, consuming too much of them, can produce insulin resistance. Furthermore, some people experience inflammation (another brain combatant!) when they consume wheat-based (gluten-containing) products. While I am not in this camp, I thought I'd do an experiment on myself and eat more vegetables and fruit to replace the extra grains. What came was a surprise.

Kale and Carrot Salad

After a month of eating a daily salad, I actually started craving salad. Salads became my base for most dinners. Throw a piece of smoked mackerel or a can of sardines on a salad. Roast walnuts and sprinkle tofu on a salad. Crumble a veggie burger on a salad. What's more, while I used to think of salads as the thing that came before the main meal. Now, I feel full and satisfied with just a big salad. Beyond salad, I learned several tricks for making meals delicious without grains...

Matar Tofu on Cauliflower 'Rice'

Frozen "riced" cauliflower can be a substitute for rice under stir-fries and Indian dishes. Roasted vegetables make a fantastic, filling side-dish replacing white potatoes. Zucchini noodles (prepared correctly) are just like pasta. Pureed turnips and cauliflower make a mashed "potato" that is sweet and creamy. Lay a piece of pecan-encrusted perch on your mashed turnips for a mouth-watering dinner. Yum.

Nearly 3 months into my experiment, I've lost weight, discovered boundless energy and I've run two Spartan races. I spend a lot of time in the produce section of the grocery store and race through the rest. Am I thinking more clearly? Not yet. But, case studies show dietary changes can take 4-6 months to have an effect on the brain. 

Every dietary improvement can impact your life. Want to work on your nutrition plan? Email me at mark@betterlivingfitness.com to get started. www.betterlivingfitness.com

Thai Curry Soup with Zucchini Noodles

Nothing Scares Me More...

…than the thought of losing my mind. Dementia and Alzheimer’s Disease are scary prospects of aging. Have you watched a loved one become forgetful or start repeating himself?

What if you could prevent the cognitive decline from affecting you? Focus on your midsection.

A 2008 study in Neurology showed that mental impairments are nearly 3 times more likely to strike those with excessive abdominal fat. The researchers measured the sagittal abdominal diameter (SAD) of over 6,500 Californians. Thirty-six years later the researchers checked medical records and found dementia diagnosis 272% more in those who had 9.8 inch SAD versus those with only 7.5 inch or less SAD.

The results are striking as it suggests central obesity during a person’s 30’s and 40’s accurately predicts risk of mental decline after age 70.

To measure your SAD, lie on your back with your knees bent and lower back touching the floor. Balance a yardstick across your abdomen halfway between the top of your pelvis and your lowest rib. Then use a ruler to measure the distance from the floor to the balanced yardstick. If you find this confusing, there is a helpful diagram at http://en.wikipedia.org/wiki/Sagittal_Abdominal_Diameter.

If yours SAD is over 10 inches please feel free to contact me at thies@umich.edu. Better Living offers weight loss/management classes, nutrition counseling and exercise programming.

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Whitmer, R.A. et. al., Central obesity and increased risk of dementia more than three decades later, Neurology March 26, 2008

http://en.wikipedia.org/wiki/Sagittal_Abdominal_Diameter