vegetableslogostones
Eat Well Enjoy LifeJanuary 27, 2011
In This Issue
Get Your Brain Back Into Shape
List of Foods for your Brain
Recipe: Wild Salmon with Cilantro Jalapeno Sauce
EFT Corner: EFT for Stress Evening Script
Quick Links
 
Ingrid DeHart
Certified Holistic Health Coach
EFT Practitioner
 Cooking Teacher

  my picture
 

I am passionate about teaching men and women how stop struggling with food so they can lose weight permanently.   My clients learn how to stiumlate the natural healing of their body so they look and feel great.

 

Do you want to learn how you can eat delicious satisfying food and still keep your body and cells cleansed  to experience Vibrant Health? Do you need some guidance in the kitchen? 

 

 If you are interested in finding out about my health coaching and cooking programs email me at idehart12@gmail.com

What I am up to:


After my last newsletter I received so many requests for information on foods for greater mental clarity, so I am sharing some easy things you can eat to "actually" get your brain back into shape. Since stress produces high cortisol levels in your body which over time kill brain cells, I have included an EFT tapping sequence you can do in the evening to reduce the stress of the day.

 

In February I am  heading off to Thailand  where I will  go to the food markets in Bangkok, enjoy many cooking classes in Chiang Mai, visit some farms in Mae Hong Son and of course visit many temples. I am very exicited. I am sure there will be so much more than I can even imagine. I am celebrating my birthday at a wonderful restaurant in Bangkok called Bo.lan. It is perhaps Bankok's first chic Thai restaurant with a focus on slow sustainable, seasonal  cooking  When I return I will share what I have learned in my new cooking class Thai Cooking for Vibrant Health in Manhattan 

 

In March I will be launching my easy and delicious 2 week detox program,  Secrets To Vibrant Health.   In this one of a kind program you will begin to transform your diet and detox gradually while still eating the foods you love with meals that are delicious and satisfying.

Get Your Brain Back Into Shape with These Foods

 

What we eat has such a strong impact on how the cells in our body function. If we eat the foods to keep our cells free of toxins and support the function they are designed to do we will feel good and have mental clarity. Toxicity in the cells is a huge cause of brain fogginess. Excess sugar causes inflamation in your body especially the brain resulting in mental fogginess. Eating a diet of fresh organic whole foods and having good digestion will help you have more mental clarity. In addition there are certain foods specifically good for your brain cells.

 

The good news is YOU CAN GROW NEW BRAIN CELLS as an adult. Lots of new research proves that your brain cells (neurons) can put out new branches and make new connections no matter what your age. The brain runs the body so it is a very high metabolically active organ which makes it a very hungry organ. BUT it is very particular about which foods give it the building blocks it needs to build more neurons. More neurons and connections in your brain means a stronger memory and a mind that just works better. There are several types of food that can protect your brain, speed reaction times, decrease stress, keep you motivated, increase clarity, build new brain cells and even prevent brain aging. REALLY all of that?????

 

Keep in mind that certain foods we eat can actually damage our brain. Eating an excessive amount of sugar, chemicals and the wrong kinds of fats can cause damage and interfere with your brains ability to function. That is not to say you have to completely give up sugar and fats. Our brains are actually mostly made up of fats and they do require glucose, from carbohydrates, as a source of energy. We need to pick the correct sugars and fats to
adequately provide our brain with what it needs to keep it performing at its best. I recommend organic as much as possible, those pesticides are just not good for your brain.

 

The brain, which accounts for 2 percent of our body weight, sucks down roughly 20 percent of our daily calories. It is a picky eater, it demands a constant supply of glucose. This does not mean candy and sugar. What your brain really needs is carbohydrates primarily obtained from recently eaten fresh fruits and vegetables. When your glucose level drops, the symptom is confused thinking. But the trick is that the sugar must be delivered in a very steady stream and in the proper amount or your brain gets overwhelmed. Eating enough of the right food with high fiber slows your digestion and results in the sugar in your food being delivered into your bloodstream gradually.

 

With the following foods you can adequately provide your brain with what it needs to keep it performing at its best. While these are not the only things that will help your brain they will give you a really great start.

Green Leafy Vegetables-Folate (Folic Acid)
A key nutrient that forms the brain chemicals responsible for your memory and your mood. Green leafy vegetables contain FOLATE which helps the brain by breaking down homosysteines which have been linked to dementia . Folate may also help lower the risk of Alzheimer's . My favorite green is Kale. Kale has more nutrients for fewer calories than almost any other food. It has the highest amount of antioxidants of any vegetable. As a member of the cabbage family it has large amounts of anti-cancer phytochemicals and B vitamins. Eating Kale is like putting a rain forest in your body. The best sources of Folate are kale, dandelion, spinach, asparagus, mustard greens, beets, broccoli. LENTILS are also an excellent source of the B vitamin folate.
 
Foods High in Omega-3's-Healthy Fats Build Your Brain 
The research shows Omega-3 is a fat our brains just love. Much of a brain cell's structure is made up of what are called "healthy fats". The most important of these are the Omega-3 fatty acids. As your brain repairs itself and grows neurons, it needs an abundant supply of Omega-3's from your diet. This fat helps keep cells in our brain lubricated and facilitates the communication between brain cells. Omega 3 fats have also been shown to reduce inflammation in our brains. This inflammation is one the of the key factors in brain disease. 
 Salmon (wild, not farm raised) and Sardinesare fatty fish high in Omega 3's These fish are rich in vitamins B, A, D and E. Wild salmon is a true brain food. It will improve your brain matter, your mood and reduce your risk of stoke, Dementia and Alzheimers. I like the wild salmon particularly from the Pacific Northwest and Alaska that is naturally orange. As long as wild salmon remains a mostly non endangered species I recommend paying the extra amount, your brain and body are worth it. See recipe below.    
Hemp Seeds have the perfect balance of Omega 3 and 6 fatty acids to keep your mood up. In hemp seeds, these essential fatty acids are in the perfect ratio to meet human nutritional needs. Also Flax Seeds and Chia Seeds (see my article on chia seeds here)    
Walnuts Eat moderate servings, 1 ounce, a small handful per day. Don't over indulge, if a little is good for you it does not mean a lot is better for you. Too many nuts will cause your system to be over acidic  

BLUEBERRIES
Eating blueberries improves the communication ability of brain cells, even if you are already experiencing some conditions associated with age. A study by the USDA and Tufts University show this low glycemic superfood will slow and maybe even REVERSE brain decline from age as well as improve short term memory. Blueberries support the brain because the are a top source of antioxidant phytonutrients such as anthocyanins which support healthy brain function and provide anti-aging benefits. Anti-oxidants protect the brain. As we age "free radicals" in our blood break down our brain. When you eat foods which are high in antioxidants they merge with the free radicals in your blood and make them harmless. People who eat blueberries score better on memory test than people who don't. STRAWBERRIES & POMEGRANATES are also rich in antioxidants. Berries provide good glucose for your brain unlike refined sugars

EGGS There has been a lot of negative press about eggs recently because of the poor quality of most of the eggs in the market. The eggs that are produced in factory farms are unhealthy and should be avoided. The quality of the eggs are poor and the inhumanity toward the chickens is unacceptable. Eggs that come from healthy chickens which are allowed to run free and eat organic grains are a really great source of brain food. Eggs are high in choline, a fat like vitamin B essential for brain development and memory functions. Studies show choline enhances memory and reaction time in animals, especially aging animals. Choline also enhances memory in people and minimizes fatigue. Organic, free range, fresh eggs are also a source of easy to digest protein, minerals and vitamins necessary for proper brain function.

MAGNESIUM helps the brain make the neurotransmitters like serotonin which are good for proper memory and good mood. Which foods are high in magnesium? Cacao contains more magnesium than any other food. Black Beans, Pumpkin Seeds. Spinach and other green vegetables
 
CACAO BEANS Did I say chocolate? Well yes, and no. As you know from my previous newsletters I am a big fan. Cacao contains the highest concentration of antioxidants of any food in the world, thirty times as much as green tea and ten times that of blueberries. Chocolate opens up your heart to feel great because of the magnesium, the number #1 mineral in our heart. Chocolate contains more magnesium than any other food This amazing bean is revered by the Aztecs and has recently been shown to boost cognitive abilities, mood and be bliss-enhancing due to the Theobromine. But do not confuse your vending machine candy bars with this health food. We are talking about the cacao bean in a pure form. If you chew a few cacao beans you you feel fantastic and satisfied. Don't be shocked these raw cacao beans taste like chocolate but are not sweet. The commercial candy bars have very low levels of cacao and contain artificial flavorings and other things you don't want. The quality of chocolate from processing (Dutch process cocoa) and over roasting takes the healthy ingredients out of the beans. If you want real cacao use 100% non alkalized cocoa powder that is minimally processed or choose a high percentage organic dark chocolate bar (70% - 85%). This type of chocolate increases the flow of blood to the brain and will increase study and cognitive capabilities. Eat only small amounts 1/3 of a bar.

COFFEE The controversy here is much like that of the cacao bean. It all depends on the quality of the coffee you are consuming. Organic fresh ground coffee has recently been shown to be GOOD for the brain, not bad and numerous brain and body health benefits particularly in the area of antioxidants. Regular coffee consumption has been shown to actually reduce the risk of mental decline and diseases such as Dementia and Alzheimer's, and shockingly as recently been found the "#1 source of antioxidants in the average American diet" This is straight coffee or espresso not your caramel, chocolate, whip cream latte. Also not some low quality over brewed cheap, poor quality, pesticide infested coffee.

Some people do have a negative reaction to caffeine. But generally speaking coffee is truly a superfood. When you enjoy small amounts of it in it's pure form (organic espresso) it has good brain and health properties as well as great taste. 

Water - Hydrate Your Brain 
 As you probably know, most of your body is water. The brain is made up of 95% of water. Drinking water increases your energy, which obviously keeps your focused! Most people are chronically dehydrated. Even minor dehydration will affect your concentration and impair your memory. When your body is dehydrated, nerve transmission is compromised and brain function strongly diminished.  

Water is a vital conductor of energy in your meridians and chakras so it is important for your body to be well hydrated when doing EFT, Reiki or acupuncture. Water help these tools work. The best way to get enough water is to eat lots of water containing foods. Raw foods are the most water containing foods to eat. Depending on how much water containing foods you are eating will affect the amount of water you need. Start your day with a 16 oz glass of water. The idea is to drink ½ your weight in ounces each day. So if you weigh 120 lbs you should drink 60 oz of water a day. If you are eating lots of raw foods and vegetables juices which are water containing you will need less. 

So there you have it. Our brain relies us to feed it well so it can function at its best. We rely on our brain to keep us functioning. So treat your brain right and start eating foods to support it. You will be glad you did. Remember that! 

Also check out my I Phone APP for information on Mood Foods - Food to Boost Your Mood 

WILD SALMON WITH CILANTRO JALAPENO SAUCE

 

2 servings

 

This recipe contains chili peppers with the active ingredient capsaicin which literally "shrink" fat cells by changing the proteins in them.

 

2 servings

 

1 lb wild salmon cut into 3 pieces

1 tb olive oil

Sea Salt and pepper

1 shallot minced

1 jalapeno pepper seeds remove, finely chopped

4 tbs lemon juice

Pinch of sea salt

¼ tsp red pepper flakes

1 tbs Dijon mustard

6 tbs extra virgin olive oil

4 tbs chopped cilantro

 

When buying salmon, be sure the fish is firm and shiny with no fishy smell. The front end of the fish tends to be more flavorful. Leave the skin on.

 

In a small bowl mix shallots, jalapeno, lemon, salt, red pepper flakes. Stir in mustard to dissolve. Using a fork, whisk in the olive oil. Just before serving stir in the cilantro.

 

Preheat broiler or grill. Rinse the fish in cold water, pat dry. Brush with olive oil and season with salt and pepper. Grill or broil 5-7 minutes until it is still just a tiny bit raw in the middle. It will continue to cook once you remove it from the heat. Spoon sauce over salmon.

 

If the 3rd piece is left over it can be eaten cold the next day. Delicious!

EFT CORNER:

EFT for Stress - Evening Script

 

If we don't release our stress it builds up in our body causing inflammation in our cells and our brain. Cortisol is released into our system when we are stressed. The studies have shown that high levels of cortisol in our system over long periods of time actually kill brain cells and are a risk factor for Alzheimer's disease. So with EFT we can reduce some of the stress we are feeling at the end of the day. What we do is interrupt the pattern of thought by expressing what we are feeling while tapping on the meridian points. This releases some of that stressed energy. We are then able to breathe and notice something that we can appreciate which allows us to relax. Even just a little will help. Do this when you come home from work so you can have a much better evening and sleep better too.

 

Those of you who are new to EFT may view the chart below and go to my website www.EatWellEnjoyLife.com to find out more about EFT.

 

Think about something from your day that is bothering you and causing you stress. Rate it on a scale from 1-10 with 1 being not so much and 10 being extreme. Write that number down. Lets start!

 

While tappping the karate chop spot on either had, repeat these phrases out loud:

 

Even though  I am so stress about the things that happened today (or say something specific that is bothering you), I deeply and completely accept all of my feelings

Even though my mind is racing and I can't stop it, I choose to release these thoughts and let myself relax a little

Even though I feel overwhelmed by my thoughts and I can't seem stop them I am just going to allow all of these thoughts to be there, relax about it and love an accept myself anyhow

 

Follow the initials where to tap while saying each of the phrases below. Check the chart if necesary.

 

EB I feel so overwhelmed

SE My mind is racing and I feel so stressed

UE I am worrying about (put in what is on your mind)

UN I want to relax but I can't let it go

CHIN  How can I relax with all of this worry

COLLARBONE  I am overwhelmed by these racing thoughts

UA  So much stress in my body

TOP OF HEAD  I feel so stressed, I have so much stress from what happened today (or say what is bothering you)

DEEP BREATH

 

****The positive reframe ***

 

EB I choose to be open to letting some of this go

SE I can breathe deeply and calm down a little

UE I choose to notice and appreciate the things in my life that are good

UN I am willing to let some of this stress go

CHIN I can let some of this stress go for now and relax

COLLARBONE I choose focus on things that bring me joy so I can relax and feel calmer

UN I like how it feels in my body when I breathe deeply and let go a little

TOP OF HEAD I choose to relax a little and appreciate the good things in my life

DEEP BREATH

 

Check in again now when you think about the thing that was bothering you, causing you stress. You should feel a shift the energy. What number are you at now?

Even one or two points will help relax your body and mind. Keep tapping to relax even more.

 

I have additional scripts to help you on the I Phone APP store. Check out the complete scripts for

Stress

http://itunes.apple.com/us/app/eft-for-stress/id406890575?mt=8

Cravings

http://itunes.apple.com/us/app/eft-for-cravings/id383936820?mt=8

 

 

 

     EFT TAPPING POINTS