Why Add Mushrooms to Your Diet

September is National Mushroom Month. Many recipes I prepare call for mushrooms. But rarely do I think to include them in favorites that don’t list them among the recipe ingredients. That’s a mistake. Mushrooms are beneficial in many ways and can be a part of any healthy diet.

In a study published in the Journal of Nutrition, rats fed a high-fat diet showed fewer signs of atherosclerosis when researchers added portabella and shiitake mushrooms. Future studies may determine if the effect proves true in humans.

Mushrooms contain the minerals, selenium, potassium, copper, iron, and phosphorus. Some reasons to include them in the diet are because they 1) have high concentrations of the antioxidants ergothioneine and glutathione which protect cells, 2) may have some preventive effect on the neurological diseases Parkinson’s and Alzheimer’s, 3) may boost memory and reduce mild cognitive decline, 4) improve heart health by substituting for portions of red meats, 5) strengthen bones by converting ergosterol into vitamin D when skin is exposed to sunlight, and 6) increase energy because of rich amounts of B-vitamins which help cells convert glucose into energy.

Benefits may go beyond these assets. Mushrooms can be used freely in many dishes because of texture and flavor. But they are so much more because they are:

• low in calories
• fat-free and therefore cholesterol-free
• gluten-free
• low in sodium

Mushrooms are fungi, but their characteristic nutrient content qualifies them to be categorized along with vegetables. The Mushroom Council states that they are wholesome, enjoyable foods that can help fill a void when we fail to eat enough vegetables.

Proponents of including mushrooms in the next Dietary Guidelines for Americans point out advantages because of their properties. These advocates support the concept of “The Blend,” the addition of mushrooms to dishes such as hamburger. Mushrooms enhance flavors due to their distinctive natural unami, and they create a more nutritious product. Such mixtures lower dietary fat and adds vegetable equivalents to the diet, especially significant for school children. Mushrooms can be a healthy asset and improve flavor in sauces, egg dishes (scrambled, omelets, quiche), salads, and meat mixtures (meatloaf, chili, burgers, etc.).

While mushrooms supply numerous nutrients for a healthy body, they are not a panacea. Studies on animals and insects look promising, but it is not a given those results will work in humans. Enjoy them for what they are ─ a delightful food to add for a healthy and tasty diet.

 

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Part 3: Spice Up Your Memory with Spices

Curcumin―the active form of turmeric―has shown promise in the prevention and therapeutic management of Alzheimer’s Disease. While much research remains to be done for conclusive evidence, adding turmeric in food preparation may show some benefits. The appropriate amounts of curcumin supplements remain unclear. Without more definitive research, it is wise to avoid these supplements and rely on its use in foods.

While the use of curcumin supplements remains uncertain, a little turmeric added into your dishes can provide one more step toward healthy eating. I recall as a child my mother sprinkling this distinct flavored spice on coleslaw. Occasionally, I do the same. Curious as to how I could use this spice that has been advocated for several years as affecting memory, I sought new recipes. You can find a few online, but I stayed with the tried-and-true, a Green Tomato Relish. This recipe has been handed down in my family from generation to generation for about 100 years.

 

Green Tomato Relish

1 gallon ground green tomatoes

5 green sweet peppers

1 hot red pepper

6-8 small white onions

1 stalk celery

1 medium head cabbage

½ cup salt (not iodized)

4 cups sugar

1 teaspoon allspice

1 teaspoon mustard seed

2 teaspoons turmeric

1 quart vinegar (5 percent acidity)

juice of 4 lemons

Grind vegetables together. Add salt. Put into a cheesecloth bag and drip (several hours or overnight). Mix spices, sugar, lemon juice, and vinegar. Heat to dissolve sugar. Add vegetable mixture gradually, combining with vinegar mixture, and heat thoroughly. Pack into hot, sterile jars and seal. (I water bath for about 20 minutes to make sure no microbes remain). This can remain sealed and stored for several months.

Another choice is to use curry. How does curry compare to turmeric? Curry is a combination of spices; turmeric, chili powder, and cumin. Because it has turmeric in it, it has similar qualities and nutritive values but in smaller quantities. Include this spice as well not only to enhance flavor of favorite dishes, but as a bonus to a healthy diet. Below is another family favorite, Chicken Asparagus Casserole, that began with my generation.

Chicken Asparagus Casserole 

8-10 frozen chicken breasts strips

¼  cup olive oil

1 can asparagus pieces (15 ounce)

1 can asparagus spears (15 ounce)

1 can (10 1/2 ounce) low-fat cream of chicken soup

½ cup calorie reduced salad dressing (Miracle Whip)

1 teaspoon lemon juice

½ teaspoon curry powder

1 cup sharp cheddar cheese, shredded

Defrost 8-10 chicken breast strips. Place in a microwavable dish, cover and cook until tender (or brown lightly on both sides in a skillet with cooking olive oil). Drain asparagus (or peas) and place in bottom of 9″ X 9″ X 2″ baking dish that has been sprayed with cooking spray. (I often use 2 (15 ounce) cans of Lesueur sweet peas instead of asparagus or one can of peas and one can of asparagus spears). Top with chicken strips. Mix together soup, salad dressing, lemon juice and curry powder. Pour over chicken and asparagus. Top with shredded cheese. Cover and bake at 375^o F. for 30 minutes. Leftovers freeze well.

How do you use turmeric or curry? Please share some of your favorite healthy dishes. We all want new ways to keep our memories intact.

 

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Part 2: The Effect of Green Leafy Vegetables on the Aging Brain

As we push beyond the 40-year mark, we detect slight physical changes. Maybe eyesight isn’t as keen. We have difficulty keeping up with that two-year old grandchild, or even our teenager. What other changes draw our attention? Along with our bodies reminding us of creeping age, our brains no longer function as we would like. We notice subtle decreases in our ability to recall names of people or events. Maybe forgetting a friend’s name is far into the future, but for many, by the time 50 rolls around, remembering facts and faces could require more effort.

The 60s may send attacks of panic as we go from room-to-room and wonder why we are there. While memory losses occur with advancing years, many can be slowed and become less frequent. What can we do?

Someone recently asked me if any foods are directly related to health or disease conditions. Well, yes. Let’s start with memory (See “Part 1: Can Diet Affect Memory?” and “What’s On Your Mind?”).

An article published in Neurology on December 20, 2017 reported the effect of green leafy vegetables on the aging brain. Researchers found that one serving daily of green leafy vegetables helped slow cognitive decline―that’s thinking and remembering. For the approximately 1,000 participants over a period of almost five years, that lone serving was equivalent to being eleven years younger mentally compared to those who rarely or never ate their spinach or similar greens. However, eating greens does not guarantee slower brain aging, but it does suggest an association between the two.

And what are the best choices? Spinach, kale, and collards seem to top the list. As a side note, if you have a yard, kale grows easily among flowers or shrubs. The curly type adds a nice touch to the landscape. Kale prefers a sunny location. Generally, plants die down during the hot summer season but revive in the fall to produce until frost. If you live in an apartment, try sowing seeds in planters or pots. You can enjoy this healthy food for salads or cooked as a vegetable serving. It’s great mixed with other types of greens or in many entrees.

Growing your own kale gives you the option of omitting pesticides and harmful chemicals. To harvest, clip or pinch stems close to the base of the plant. Within several days or a week, new leaves will produce enough for another harvest. While other green leafy vegetables are good, I find kale the easiest to grow. Before using wash thoroughly and remove any thick stems. Store in the refrigerator in a covered plastic container (not bag) for a few days. To leave in the refrigerator longer, place in a covered container and wait until ready to use before washing. This food is not only rich in antioxidants to help the brain, it is also high in vitamin A and other nutrients that are part of a healthy diet.

While green leafy vegetables aren’t the only foods to thwart aging brains, it is one easy way. Try adding to your diet, regardless of your age. It’s worth a try.

 

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Food & Memory―Part 1: Can Diet Affect Memory?

News reports and advertising alert us to the connection between many types of foods and health. Most recognize that too much sodium (salt) may increase blood pressure. We know that obesity may make us more susceptible to many health conditions including type 2 diabetes and cancer. Certain types of fats have been linked to heart disease. We don’t hear as much about the effect of foods on our brains. Do certain diets make a difference? For the next few weeks, I will share current research on the impact of what we eat and memory.

As we age, every little slip in remembering someone’s name or misplacing our car keys may stir fear and panic. While a few blunders here and there may be no cause for worry about developing dementia, or worse, full-blown Alzheimer’s Disease (AD), memory loss is real. More than five million Americans now live with Alzheimer’s Disease (AD), a common form of dementia. What if certain foods or diets could make a difference? Would we pay attention? For several years, research has sought answers. We now know that the foods we eat can make a difference.

Dr. Lisa Moscone, author of Brain Food, compared brain imaging scans of healthy dementia-free 30- to 60-year-olds. One group ate the typical Western diet of high saturated fats, red meat, and refined sugar. The other group followed a Mediterranean diet which consisted of fruits, vegetables, and lean protein such as fish or chicken. Good fats (mono- or poly unsaturated) like avocado and olive oil replaced saturated fats, and the diet limited red meats and added sugars. Scans at the beginning of the study showed that those who ate Western-style foods had more beta-amyloid deposits and less brain activity, both indicators of early development of dementia.

Follow-up studies two or more years later revealed increases in beta-amyloid deposits and reduced active energy levels in those who ate Western diets, regardless of other potential risk factors for AD, i.e. sex, age, and a specific gene linked to AD. Changes in brain scan images showed up in areas of the brain most likely to be affected by AD.

What does this study tell us? Diet does make a difference. What is more important, to modify our diet in younger years with the potential of improved memory in later years or eat what we want, a Western diet, and wonder why we are so forgetful? Is our priority to eat whatever we want with no regard for the future or had we rather make a few changes to improve our odds of reaching old age with our brains mentally intact? Alzheimer’s Disease is a devastating condition. Even if we aren’t concerned about our future mental health, is it fair to our potential caregivers―children, spouses or friends―not to take care of ourselves? Diet may not prevent all memory loss, but it can make a difference for us and our families.

 

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What’s on Your Mind?

 If you thought the title referred to your opinions, think again. The more correct question should be what’s on your MIND Diet? That’s right. Although the diet has been around for a few years, we don’t hear much about it. But maybe we should.

Rush University Medical Center developed a diet to slow cognitive decline, namely Alzheimer’s disease, in older adults. The diet combined the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets and was referred to as the MIND Diet―Mediterranean–DASH Intervention for Neurodegenerative Delay.

How significant is finding a diet to thwart this leading neurodegenerative condition―Alzheimer’s disease? More than five million people over age sixty-five are affected. The MIND diet may lower the risk of this disease by more than 50 percent. Even those inconsistent in following the diet can cut their risk by 35 percent.

The MIND diet has fifteen dietary components with ten brain-healthy groups and five unhealthy-brain food groups. See how closely you follow this diet to keep your brain functioning at its peak.

Healthy foods                                                           

• Green leafy vegetables: Six servings or more per week of foods like spinach, kale, and salad greens.
• Other vegetables: At least one-half cup cooked or one cup raw once a day.
• Nuts: Five servings per week. One-third cup equals a serving.
• Berries: Three servings per week. Blueberries and strawberries are the best choices for a positive impact on the mind.
• Beans: Three or more servings per week. These include one-half cup of cooked lentils, chickpeas, kidney beans, and similar varieties.
• Whole grains: Three or more servings per day. Look for labels that say “100 percent whole grain.”
• Fish: At least once per week. Salmon, tuna, mackerel, herring, and sardines are preferred choices.
• Poultry: Two or more servings per week. Remove skin and bake, broil, grill, or roast. Avoid frying.
• Olive oil: Use as the main choice for cooking oil.
• Wine: No more than one glass a day.

Unhealthy foods       

• Red meats: Less than four servings a week. Use lean cuts and trim fat from those you do eat.
• Butter/margarine: Less than a tablespoon daily.
• Cheese: One serving each week. Most cheeses are high in fat and sodium. Swiss cheese is low in both and can add more cheese servings per week.
• Pastries and sweets: Less than five servings a week. These contain high levels of sugar, fat, and sodium.
• Fried or fast food: Less than one serving a week.

While this diet has many beneficial qualities that may lower the risks of many health issues―hypertension, diabetes, cardiovascular disease, and other maladies present as we age―there are drawbacks. Due to high levels of potassium and phosphorus, those with kidney disease should avoid this diet. Increased consumption of whole grains and other higher calorie foods may be inappropriate for those with diabetes.

For most of us, efforts to closely follow this diet may keep minds sharp and prevent Alzheimer’s disease. For this eating plan to become a part of our lifestyle, keeping a chart for several weeks helps. Below is one example.

To borrow from part of a cliché, the mind is a terrible thing to let waste away. Keep it healthier with the MIND Diet.

 

 

 

 

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How to Grow Old without Losing Your Mind

When it comes to dying, most of us want to live as long as possible. However, one thing that bothers us as we grow older is memory loss. Aging diminishes cognitive skills in everyone. Dementia and Alzheimer’s disease increase in the elderly. Many issues may impact brain function, but diet is a leading cause we can alter. The good news is, eating certain foods makes a difference in how well we will think and remember in old age.

The journal, Neurology, reported on the benefits of the Mediterranean diet. In a study of 17,000 men and women with an average age of 64, those who followed the Mediterranean diet were less likely to develop thinking and memory problems. However, the same wasn’t true of those with diabetes.

Epidemiology published a review of twelve research studies. In nine studies, those who followed the Mediterranean diet had better mental function with lower rates of cognitive decline and reduced risks for Alzheimer’s disease.

What is the Mediterranean diet? Unlike other diets that tell you what to eat and what to avoid, the Mediterranean diet is a pattern for eating. Its name originated from the sixteen plus countries in the region of the Mediterranean Sea where certain foods are plentiful. Residents in the area seem less prone to many common diseases that plague Americans.

The Mediterranean plan is mostly a matter of switching certain types food for a different choice. The diet uses generous portions of fruits and vegetables as well as bread, cereals, beans, nuts and seeds. Olive oil is an important part of the diet with limited amounts of saturated fats and trans fats. Those who follow the Mediterranean plan eat very few red meats and consumed dairy products, fish and poultry  in low to moderate amounts.

While some studies found that the Ornish and Pritikin diets, both extremely low in fat, gave similar results, the Mediterranean diet has proven beneficial in improving or maintaining cognitive function.

One thing is certain. There are no definite treatments for dementia. Your best bet is prevention. To keep from losing your mind, reduce the onset of symptoms through adequate physical and mental exercise and eat more foods found in the Mediterranean dietary pattern.

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How to Keep Your Brain from Shrinking

Does what we eat affect how we think? Yes, according to recent research—especially as we grow older. We may joke about “senior moments,” but for most of us, it’s no laughing matter. We fear dementia and Alzheimer’s disease. Who among us is more likely to be a target for decreased mental abilities?

Specific nutrients affect memory and learning. A diet with lots of sugar-rich foods has a negative impact. As one study noted, sugar makes you dumber. Rats fed extra fructose in their drinking water lacked the ability to think clearly and to recall the route of a maze they had learned several weeks earlier. However, even with the fructose, omega-3 fatty acids added to their regular diets caused them to remember the route faster.

Researchers theorized that high amounts of fructose blocks insulin’s ability to regulate the cell’s use and storage for energy that’s required to process thoughts and emotions. Thus, they concluded that high-fructose harmed the brain and the body.

Likewise, saturated fats may decrease memory and reduce brain function while unsaturated fats may improve it. Total fat doesn’t seem to affect mental tasks, but the type does. Even slight negative changes in cognitive skill increases the risk of developing dementia and Alzheimer’s disease.

Another study noted how omega-3 fatty acids protect the aging brain. Researchers tested 1,500 people with an average age of sixty-seven. Those who ate diets lacking omega-3 fatty acids aged faster and lost memory and thinking ability. Researchers did MRI brain scans, measured mental function, body mass, and omega-3 fatty acid in the red blood cells. Those who scored in the lower twenty-five percent of omega-3 fatty acid levels in their blood had smaller brains and scored lower on memory and abstract reasoning. They mentally appeared two years older than the remaining seventy-five percent.

How can you improve the way your brain works? High-sugar and high-saturated fat in the diet seem to do harm. Foods high in omega-3 fatty acids, such as fish, improve memory. Also, berries have nutrients that contribute to brain health. Berries contain high levels of phytochemicals. Although berries differ in their combination of these substances, each contributes antioxidant effects that may help prevent age-related brain degeneration and changes in cognition and motor function. For best results, try a serving of berries—blueberries, strawberries, blackberries— each day.

Your memory may not be as sharp as in years past, but by careful selection of what you eat, you can keep your mind more alert and improve recall. What do you have to lose—except your mind?

Related articles

• Does Sugar Make You Stupid? (livescience.com)

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Apples—No Tricks but a Real Treat

October is National Apple Month. As fall days grow cooler, we anticipate abundant crisp, tart varieties of apples. The chart below lists some of the most common varieties, their use, and availability.

VARIETY	CHARACTERISTICS	AVAILABILITY
Gala	Yellow to red Rich, full flavor Great for salads or to eat raw	September — December
Golden Delicious	Golden yellow Mellow, sweet all-purpose apple for baking, salads, and to eat raw	Year-round
Granny Smith	Evenly colored bright green Tart, crisp, juicy and excellent for cooking, salads, and to eat raw	Year-round
Red Delicious	Bright to dark red Mildly sweet, juicy Favorite eating apple	Year-round
Winesap	Dark red Spicy, slightly tart Great for cider, cooking or eating raw	October – August

Does an apple a day keep the doctor away? Research indicates some truth to this statement. Apples and apple products promote weight loss, improve lung function, protect against certain types of cancers, protect arteries against harmful plaque build-up to prevent heart disease, and help those with type 2 diabetes and asthma. According to the US Apple Organization, apples may diminish the symptoms of Alzheimer’s disease and possibly decrease risks for developing it. Apples may improve immunity and gastrointestinal health due to its pectin content. Also, apples have few calories, about 80 per medium size, and are rich in fiber and other nutrients.

Apples keep well and are great to pack in lunches. Serve them plain or with peanut butter or cheese for a healthy snack.

For a simple, nutritious dessert, slice apples into thin strips, lengthwise, place in a
microwavable dish and cook only until slightly tender. Top with a small amount
of sugar or artificial sweetener and a couple teaspoons of butter or margarine.
Serve warm. Or pan-fry sliced apples in a small amount of margarine/butter until tender and lightly brown. Sprinkle with your favorite sweetener and cinnamon if desired. For special occasions, make apples a la mode by adding a small scoop of ice cream on top of the cooked apples. This treat is as tasty as apple pie with a lot fewer calories.

Apples have become the next superfruit. Learn more and find tasty recipes at one of the web sites below.

http://www.bestapples.com/index.aspx

 http://www.usapple.org

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• Focus on Fruit: Apples (totaltranslucency.wordpress.com)

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