How Food Affects Your Brain 10 Facts We Now Know

This entry was posted on Saturday, September 4th, 2010 at 10:10 am and is filed under Featured. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

This is republished by kind permission of Cindy Cullen of Culinary Arts College

You are what you eat. It’s an old adage that speaks volumes on what has become of the American lifestyle.

A focus on overly processed foods and a mere brush with fruits and vegetables have lead to an alarming rate in obesity and the detrimental diseases linked to it like diabetes. Documentaries filmed in public schools show children who have no clue what a real potato looks like!

Eating right takes some effort and here are the 10 foods that will make it worthwhile and turn on your brain.

1. Fish. You won’t get fat from it and it improves your immunity, which keeps you healthy and promotes collagen production which keeps you looking younger, longer. When it comes to how fish affects your brain, the results are amazing. The omega-3 fatty acids in fish ease signs of depression. Fish also keeps the memory portion of the brain alert and working well into old age. Incorporate fish into your diet 2-3 times a week to reap the health benefits. If you’re one that loads up on red meat regularly, you’ll notice the difference fish makes your health almost immediately.

2. Vegetables. Vegetables? Good for you? Who would have thought? Vegetables are good for nearly every part of your body (organs, digestive system and more), but they’re also fantastic for your brain. A study of over 3,700 women and men showed that those who consumed at least three servings of vegetables a day retained their mental abilities better than those who had fewer than three servings of veggies per day. The study was conducted over three years and showed the best mental results from those who focused on consuming dark, leafy greens. Case in point? Make a dark, leafy salad a part of every meal.

3. Red wine. Red wine started making headlines a few years ago when we heard it was great for the heart. Thanks to the rich antioxidants in red wine, it’s also the go-to beverage for protecting brain cells. In April of 2010, scientists discovered properties in red wine that help recovering stroke victims. The resveratrol component found in red wine is what protects brain cells from damage during and after a stroke. Researchers have not tested synthetic versions of resveratrol, which is available in health food stores alongside other vitamins, so for now, you’re better off consuming red wine daily to reap the benefits. One glass for women and 2-3 glasses for men is seen as moderate red wine consumption.

4. Strawberries. Feeling forgetful lately? Strawberries may be the answer. Researches have recently discovered an antioxidant in strawberries that helps preserve the memory and fight Alzheimer’s. It’s the antioxidant properties in strawberries called fistein and it’s said to improve the connection of neurons, leading to a stronger memory. Not only does fistein prevent existing cells from dying, it also contributes to new and strong cell growth. Fistein is also found in peaches, tomatoes, grapes, oranges and onions. Strawberries are also chock full of iodine, which is known to preserve the nerve and brain systems.

5. Walnuts. Walnuts are packed with lecithin, which fasten the transmitters between brain cells. This means you’re alert and ready to go when anything hits. Besides making you think on your toes, walnuts also improve memory and brain power. Lechitin also slows the aging process in the brain, which may prevent Alzheimer’s. Don’t think you have to put away bags of the nuts to benefit from the components. Having 2-3 walnuts a day will suffice, so stash a bag at your desk and use them as your pick-me-up snack when the mid-afternoon slump rolls around.

6. Pumpkin seeds. Pumpkin seeds should be a go-to snack in your household. Pumpkin seeds are packed with zinc, which is good for your brain in a myriad of ways. Zinc helps your short term memory take off and also improves your abilities to concentrate, especially during a high pressure situation. Just a small handful of pumpkin seeds per day will benefit your brain.

7. Blueberries. We know blueberries are fabulous for your skin and immune system, but what do they do for our brains? The antocianines are antioxidants that protect the brain from aging, warding off diseases like dementia and Alzheimer’s. They also improve your motor skills and learning capacity. Chowing down on blueberries improves your navigation skills, short term memory and coordination too. Wash blueberries and stash them in a bowl in the fridge for a quick, accessible snack or mix them into a smoothie on a daily basis.

8. Sage. This is a major brain food. Sage may not be in your regular diet, but it’s a pretty easy one to fit in when you’re working with proteins at home. Sage improves everything from your short term memory, improve your senses and helps the nervous system. Sage also inhibits the production of the amino acids known for memory loss. So how can you move sage from the produce aisle into your diet? Mince it and use it on pork, chicken or beef. You can also sprinkle it raw onto a salad or steam it in water to extract the oils and sip as a quick DIY tea.

9. Cacao products. Who doesn’t love chocolate? The unprocessed version of the cacao bean are best and will do much more for your brain than a Snickers bar. Cacao beans have flavonoids, which improve brain cell production and blood flow in the brain. The Theomobrine found in cacao beans also improve the “bliss” factor going on in our brains. However not all cacao is created equal. If you are seeking out the cacao that’s going to keep your brain going strong, you need to look for 100% organic non-alkalized cocoa powder. Mix this in with your coffee or a glass of organic or soy milk to get your cacao fill.

10. Olive oil. Like fish, olive oil is rich in omega-3 fatty acids. It curbs depression and serves as a healthy fat, which keeps your skin, hair and nails in tip-top shape. This fat is responsible for nerve transmission and cell membranes are comprised of fatty acids. Fatty acids also help build brain cells, making them an essential part of your diet. .

Making a few changes to your diet will create a serious difference in your brain activity and leave you looking and feeling better. If you had kids, these foods will typically help them be more alert and aware in school and also promote healthy eating habits for the long term.

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How To Stay Energised In The Fall/Autumn

This entry was posted on Monday, September 27th, 2010 at 1:56 pm and is filed under Featured. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

As you have probably noticed it is starting to get towards winter the nights are getting shorter, and it is starting to get slightly colder as we start to get into the autumn/fall season.

And as we do head into winter you may be noticing that your energy levels are starting to dip in conjunction with this. So let’s look at how we can re-energise ourselves as we head towards winter.

Breakfast

There is nothing better especially at this time of the year to fuel your body by having a highly nutritious breakfast. I normally switch to eating porridge/oatmeal with some fruit added, one of my favourites is blueberries. Another particular favourite of mine is muesli, especially one’s that contain a lot of fruit such as raisins, etc.
Sleep

It is very important to make sure that you get the right amount of sleep otherwise this can lead to cravings for the wrong foods, which is something that you don’t particularly need. When you don’t get the required amount of sleep it can leave you craving simple carbohydrates like sugar filled cereals and things like croissants.

The problem with eating these type of foods is they will give you some energy, but it will be very short lived and you will soon start to feel tired again. To make sure that you get ample sleep make sure you eat your last meal quite a few hours before you go to bed so your stomach is rested while you sleep instead of digesting large amounts of food.

Stop slumps

Try and keep some fruit handy or nuts when you are on the go as this will keep your energy levels sustained such is the hectic pace of life these days we normally tend to eat at meal times, but sometimes we may be under so much pressure to get something done we can miss our normal meal time.

So at least if you do this particular tactic you will still maintain your energy levels throughout the day it is still important. However, though to make sure that you eat at certain times otherwise you are far more likely to eat too much food in one go.

Body booster foods

Try eating the following foods in order to give your body that essential boost, eat things like oily fish, vegetables that are dark green examples being broccoli, spinach, kale, brussels sprouts. Eat lean meat, which has very little fat on it and baked beans. The main reasons for eating these particular foods is they will give you a boost in iron.

It’s a well-known fact that 40 percent of women who are aged 30 do not get enough iron in their diet. If you don’t particularly want to eat these foods like meat, for instance. Then go for some iron supplements instead or a multivitamin which contains it.

You may or may not have noticed that your energy levels have started to dip as we head into autumn and towards winter. If you feel that there is something else wrong, which could be the case such as depression try taking some St John’s Wort this is known as the sunshine herb. Other than that some people need to use a lamp that replicates the suns rays, they suffer from something called (SAD) seasonally adjusted disorder, which can affect a lot of people.

If you’re not sure whether you have it pay a visit to your GP and get some advice.

Drink plenty of fluids, if you don’t it can leave you feeling both mentally and physically drained. We do tend to drink more in the summer months, but we still need fluids even in the autumn season.

Try eating some fruits as these do contain water, also their smells can make you feel revitalised.

Daily energy boosters

Move around as much as you can during this time of the year, it’s very tempting to surf the Internet watch television and stay indoors. Which is all very well but when you sit still for a long time it can leave you feeling drained and tired.

Try doing some simple exercises first thing in the morning to give yourself a quick energy boost, do some simple ones like for instance 10 to 15 push-ups if you are able to do them.

If you have got some light weights do some arm lifts keep your legs slightly apart and raise your arms up and down until they are horizontal and slowly bring them down, do this for about 15 to 20 repetitions. During the afternoon, you can tend to have a bit of a slump, if you do experience this go for a walk it’s a well known fact that if you exercise for at least 10 minutes it can leave you feeling energised for two hours after.

When you are doing your exercise listen to some music it can make you want to work harder at least by 15 percent more.

If you don’t have any comedies on DVD then rent one out a good belly laugh can make you feel energised and overall very positive. This is something that can be missing when it is feeling dark and miserable and your mood starts to change.Have a bath before you go to bed this will help you relax and give you a much needed refreshing sleep.

Try to find 15 to 20 minutes within your day to meditate if you don’t do it already that it is, if you do this regularly for at least five days a week you will reap the benefits. Meditation has been known to help with the following lower blood pressure, help with concentration and focus, keeping you more in a moment, and helps with stress and depression.

I cannot recommend it highly enough once you start to do it on a regular basis you will feel a lot more calmer and happier. Have a happy and energised autumn/fall and get energised

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The 20 Best and Worst Foods for Joint Health

This entry was posted on Thursday, September 2nd, 2010 at 1:12 pm and is filed under Featured. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

This is a repost by kind permission of Penny Thomas of How To Become A Physical Therapist

According to WebMD, there are over one hundred forms of arthritis. Common symptoms include inflammation, stiffness, and pain in the joint areas. Because medicine and health care are both getting more expensive, more people are looking to their diets.

With certain foods and supplements touting joint health abilities and others having negative effects, the only way to know for sure is to try.

To aid in your quest for better movement, we have gathered the 20 best and worst foods for joint health. We have even added a little bit on the vitamins and supplements that can be easily added to any diet for even more benefits.

10 Best Foods for Joint Health

Add these foods to your diet to help better joint health, lose weight, and/or even more.

1. Shrimp : Choose this shellfish as your next appetizer or entrée. Its shells contain high levels of glucosamine, a known vitamin to help combat inflammation of the joints. The same is true for shells of lobsters or crab. They also contain high levels of selenium and are a low fat source of protein.

2. Salmon : If unable to eat shellfish, check out this super food. A regular of “top foods” list, salmon is an excellent source of omega 3 fatty acids that have benefits for weight, heart health, and of course, joints. In fact, the fat composition of salmon has recently been evaluated as superior not only because of its rich omega 3 content, but also because of its great ratio of omega 3s to omega 6s and its health-supportive balance of saturated, monounsaturated, and polyunsaturated fats.

3. Almonds : If you are a vegan looking to improve their joint health, this is the food for you. Almonds are also high in the omega 3 fatty acids found in salmon. They also have loads of vitamin E and manganese. Adding manganese into your diet will help the glucosamine in your body, as well as speed up and increase its productivity. You can also switch out a jar of peanut butter for almond butter to make it easy to get into your diet.

4. Pineapples : The spiky fruit has long thought to have had healing powers. Containing an element called bromelain, it has remarkable healing properties. According to Boulder Natural Labs, bromelain and its ability as an anti-inflammatory is superior to that of a comparable drug. It can also help with sprains, cuts, bruises, and much more.

5. Extra Virgin Olive Oil : Because extra virgin olive oil is derived from the first pressing of olives, it has the most antioxidant benefits. These work to extract the free radicals in your body that can lead to inflammation and joint pain. As an added bonus, it also has the most flavor. Simply use it instead of butter or other oils when cooking or as a topping for salads.

6. Bell Peppers : All peppers are rich in vitamins A, C, and K, but red peppers are the best choice, including for naturally fighting joint pain. Antioxidant in peppers help to prevent cell damage, cancer, and diseases related to aging, and they also reduce inflammation like that found in arthritis and asthma. Peppers are also high in fiber and can help in weight loss.

7. Go Bananas : If weight loss is part of your quest to obtain better joint health, this is the fruit for you. One of nature’s best sources of potassium, bananas help you feel fuller on less calories. They also contain loads of the vitamins found in the above peppers.

8. Avocado : Good news for everyone who loves guacamole: it can help you joint health. In fact, it has been referred to as “the most nutritious of all the fruit.” It provides about twice as high a proportion of the daily needs for antioxidant vitamins as its calorie proportion. Avocados can also be useful for staving off cancer, heart disease, arthritis, and even eye cataracts.

9. Turmeric : This super spice is one of nature’s most powerful healers. Orange in color and often used in Indian cooking, it is long known for its anti-inflammatory properties. The site Health Diaries has 19 other reasons to add turmeric to your diet, in addition to fighting off arthritis. They include using it as a disinfectant, preventing cancer, and even improving mood.

10. Ginger : That garnish for your sushi might actually just be the key to better joint health. Denmark researchers have discovered that ginger can block the effects of prostaglandins. These are substances that cause inflammation of the blood vessels in the brain, which leads to migraines. Just a half teaspoon of ginger in your tea can lead to marked relief in arthritis pain.

Worst Foods for Joint Health

Now that you have a piece of salmon, cooked in extra virgin olive oil and topped with avocados, ginger, and turmeric, here is a list of foods to not add to your diet.

11. Red Meat : We all love a good steak, but did you know that it can lead to joint pain? According to British researchers, eating a diet high in red meats could actually lead to rheumatoid arthritis. The study linked the amount of protein taking in with higher risk. Other meats and too much protein also lead to similar results.

12. Dairy : In an entry from PCRM Health, they tell the story of a woman who was completely cured of arthritis after eliminating dairy products from her diet. With the theory that it has similar properties to the above, the protein found in dairy may have been the cause of her joint pain. If you suspect dairy may be causing your arthritis pain, try cutting it out of your diet or substituting for soy milk and other alternatives to dairy.

13. Saturated Fat : Because this is a main source of weight gain and has inflammatory properties, saturated fat can be a bad choice for those with joint pain. Butter, cheese, fatty meats, and more all contain high levels. It is also linked to high cholesterol and increased risk of heart disease. About.com has more on how reduce fat, cook better, and learn more about fats.

14. Caffeine : This stimulant may be doing more than help you get going in the morning. Like anything, taking in too much caffeine can have negative side effects, including in the joints. It can also interact badly with medication you are taking. Remember that caffeine is also found in colas, energy drinks, chocolate, and over the counter medicines.

15. Trans Fats : These fats increase the shelf life of food but unfortunately also lead to other more serious problems than spoiled food. According to The Examiner, trans fats are linked to belly fat, ADHD, cancer, diabetes, and arthritis. These fats are commonly known as hydrogenated or partially hydrogenated oils and can be found by reading the nutrition label. The article has more on what foods truly contain zero grams of trans fats.

Best Supplements for Joint Health

Can a pill help with joint health? The below have more.

16. Multi-vitamin : Everyone including those who suffer from joint pain should consider taking a multivitamin. They offer many essential nutrients in addition to other compounds that can be missing from the average diet. They include folic acid, vitamin B, D, A, and more. A doctor also weighs in on the downside to taking too many vitamins.

17. Fish Oil : If you can’t eat it every day, why not try taking it? The magazine “Arthritis Today” has a mini guide for all those wishing to learn more about it. Dosage, claims, and studies are all included.

18. Proteolytic Enzymes : These enzymes aid in the digestive process. Taken for both RA and Sjorgen’s syndrome, they reduce the level of circulating immune complexes and reduce inflammation. Because dosage and quantity varies with everyone, be sure and speak to your doctor before taking this one..

19. Vitamin D : A research project by Dr. Michael Holick and others has found a link between vitamin D deficiency and arthritis. It followed a group of older women and found that those who had the highest intake of vitamin D also had the lowest risk of arthritis. The vitamin has also been linked to helping preventing certain cancers, heart disease, diabetes, and more.

20. Glucosamine and Chondroitin : Both of these vitamins are part of the cartilage found in between the bones and joints. Both can be found in seafood or are available as supplements. Many sufferers of joint pain take one or both to aid, but according to WebMD, they may be doing it in vain. Three studies are linked to and have more. The good news is that if you are currently taking them or thinking about it, the main damage they do is to your wallet.

If looking to ease your joint pain, be sure to talk to your doctor before following any of the advice you have read in the above 20 best and worst foods for joint health. As illustrated in the dairy story, some choices work well for some, poorly for others, or not at all. Only a doctor can tell you if dietary changes can affect the medications you are taking or depriving you of a much needed food source.

Source site and article The 20 Best and Worst Foods for Joint Health

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The Grid

I had no idea how developed our historiography of the American power grid has become. That is, until, I finished reading this week's H-SCI-MED-TECH list-serv digests.

The highlight of the discussion is this beautiful little website, aimed an undergrad/general reader, courtesy of Wisconsin-Madison's Center for Culture | History | Environment.

I'll list below the other books or articles mentioned in the many valuable replies.

Read more...



(I'm aggregating quickly here and apologize for not crediting the contributors to this list, and for duplications---check out the h-net message archives for details):

Richard F. Hirsh, Technology and transformation in the American electric
utility industry (Cambridge, CUP, 1989)




Richard F. Hirsh, Power Loss: The Origins of Deregulation and Restructuring in the
American Electric Utility System (Cambridge, MA: MIT Press, 1999
[paperback, 2002]).

Charles D. Jacobson, Ties that bind: economic and political dilemmas of
urban utility networks (2000) - for relations to other network industries.

Maury Klein, The Power Makers

Jill Jonnes, Empires of Light

Harold Platt, The Electric City

Paul Israel's bio of Edison

Forrest MacDonald's bio of Insull

Rudolph and Ridley, Power Struggle

James Goodman, Blackout

David Nye, When the Lights Went Out

David Nye, Consuming Power

David Nye, Electrifying America

Phillip Schewe, The Grid


Sharon Beder - Power Play: The Fight to Control the World's Electricity

Tobey, Ronald C. Technology as Freedom: The New Deal and the Electrical
Modernization of the American Home. Berkeley:  University of California
Press,  c1996

==On Niagara==

Edward Dean Adams, Niagara Power: History of the Niagara Falls Power
Company, 1886-1918, 2 vols (1927)

Steven Lubar, "Transmitting the Power of Niagara," IEEE Technology and
Society Magazine, March 1989, pp. 11-18.



==On Chicago and Insull==

William E. Keily, ed., Central-Station Electric Service: Its Commercial
Development and Economic Significance as Set Forth in the Public Addresses
(1897-1914) of Samuel Insull (1915)

William E. Keily, ed., Public Utilities in Modern Life: Selected Speeches
(1914-1923) by Samuel Insull (1924)

Forrest McDonald, Insull (1962)

John Hogan, A Spirit Capable: The Story of Commonwealth Edison (1986)

Samuel Insull, The Memoirs of Samuel Insull, ed. Larry Plachno (1992)

Harold Platt, Electric City: Energy and the Growth of the Chicago Area,
1880-1930 (1991)

Payson Jones, A Power History of the Consolidated Edison System, 1878-1900
(1940)

M.L. Ramsey, Pyramids of Power: The Story of Roosevelt, Insull, and the
Utility Wars (1937)



==On Rural Electrification==

D. Clayton Brown, Electricity for Rural America: The Fight for the REA (1980)

David C. Coyle, Electric Power on the Farm: The Story of Electricity, Its
Usefulness on Farms, and the Movement to Electrify Rural America (1936)



==Additional Suggestions==

R. H. Parsons, The Early Days of the Power Station Industry (1939)

Leonard Hyman, America's Electrical Utilities: Past, Present and Future
(1983)

Richard Hirsh, Technology and Transformation in the American Electrical
Utility Industry (1989) or anything by Hirsh

Richard Hirsh, Power Loss: The Origins of Deregulation and Restructuring
in the American Electric Utility System (1999)

William Hausman, Mira Wilkins, Peter Hertner, eds., Global
Electrification: Multinational Enterprise and International Finance in the
History of Light and Power, 1878-2007 (2008) or anything by Hausman

----
And the syllabus that resulted from this h-net discussion:

Course Objectives:  At the end of this course, the student should be
able to:

    * List the main elements of the theory of large technological
systems as developed by Thomas Hughes and others
    * Apply the theory of large technological systems to analyze
aspects the history of the electric grid
    * Outline the main features of the technological development of the
electric grid
    * Identify the significant personalities involved in the
development of the electric grid
    * Outline the historical evolution of electric utility companies
    * Outline the technological, social and political factors related
to rural electrification
    * Define the term “utility consensus” and describe its impact on
the development of the electric grid
    * Outline the impact of deregulation on the electric grid and its
operation

Textbook and/or Resources

    * Thomas Hughes, Networks of Power: Electrification of Western
Society 1880-1930, Johns Hopkins University Press, 1983
    * Richard F. Hirsh, Power Loss: The Origins of Deregulation and
Restructuring the American Electric Utility System, MIT Press, 1999
    * Readings Packet (on sale at OIT bookstore)

 Week 1: Introduction to Large Technological Systems

       Paul N. Edwards, “Infrastructure and Modernity: Force, Time, and Social
Organization in the History of Sociotechnical Systems,” from Misa, Bray
and Feenburg, Modernity and Technology, MIT Press, 2003. (Readings Packet)

       Thomas Hughes, Networks of Power, Chapter 1

       David Nye, “Chapter 1 – Grid” in When the Lights Went Out: A History of
Blackouts in America, MIT Press, 2010 (Readings Packet)

       Reference: National Academy of Engineering, Greatest Engineering
Achievements of the 20th Century, http://www.greatachievements.org/

Week 2: Inventing Electrification - Edison and His Competitors

       Thomas Hughes, Networks of Power, Chapters 2-5

       Reference: A CHE Primer on Energy – The Grid, Center For Culture
History Environment, University of Wisconsin-Madison,
http://che.nelson.wisc.edu/cool_stuff/energy/grid.shtml

Week 3: Implementing Electrification – Berlin, Chicago, London, and
California

       Thomas Hughes, Networks of Power, Chapters 6-10

Week 4: The Rise of the Grid – The Creation of Regional Networks

       Thomas Hughes, Networks of Power, Chapters 11-15

Week 5: Experiencing Electricity – Society and the Electric Grid

       David Nye, “Chapter 1 – Middletown Lights Up” and “Chapter 4 – What Was
Electricity” in Electrifying America: Social Meanings of a New
Technology, MIT Press, 1991 (Readings Packet)

       Raymond Arsenault, “The End of the Long Hot Summer: The Air Conditioner
and Southern Culture,” in Searching for the Sunbelt: Historical
Perspectives on a Region

Week 6: Rural Electrification

       David Nye, “Chapter 7 – Rural Lines” in Electrifying America: Social
Meanings of a New Technology, MIT Press, 1991 (Readings Packet)

       Robert Caro, “Chapter 27 – The Sad Irons” and “Chapter 28 – I’ll Get It
For You” in The Years of Lyndon Johnson: The Path to Power, Vintage
Books, 1990

Week 7: The “Utility Consensus” – Regulating the Grid

       Richard F. Hirsh, Power Loss, Chapters 1-7

       Reference: A CHE Primer on Energy – Regulation 101, Center For Culture
History Environment, University of Wisconsin-Madison,
http://che.nelson.wisc.edu/cool_stuff/energy/regulation101.shtml

Week 8: Conservation and Utility Operation

       Richard F. Hirsh, Power Loss, Chapters 8-11

Week 9: The Rise of Deregulation

       Richard F. Hirsh, Power Loss, Chapters 12-15

Week 10:  The Legacy of Enron

       David Nye, “Chapter 5 – Rolling Blackouts” in When the Lights Went Out:
A History of Blackouts in America, MIT Press, 2010 (Readings Packet)

       Bradford Plumer, “Drunk with Power: The Energy Villain in Your
Neighborhood,” The New Republic, October 2, 2009 (Readings Packet)

       Film "Enron: Smartest Guys in the Room" (excepts shown in class)


Dr. Mark Clark
Professor of History
Oregon Institute of Technology
Klamath Falls, Oregon, USA