conscious living
Winter 2004/5

BRAIN FOOD
With all the holiday parties that take place in December, it is easy to recognize the huge impact that our diet and nutrition have on how we feel every day.  Few can deny feeling bloated, sluggish and fatigued at times during this month because of consuming an unusual amount of saturated fats, sugars and generally rich foods sometimes at odd hours of the day.  If one accepts the notion that certain engines require certain fuels, than it is only logical that our food fuel greatly affects the function of our body. The brain is no exception.

The brain requires just the right combination of fuel to create myelin, the protective sheath covering axons. In addition, neurotransmitters, necessary for your brain to make the correct connections and send important messages can be greatly affected by diet and digestive system function.

FATS
Omega-3 Fatty Acids are found in cold water fish and seeds like flax.  These fats are essential to the creation of the myelin sheath that protects nerve cells. It is important to be picky with the types of fish you eat, as heavy metals like mercury are contaminating our fish supply. This is why pregnant women are often urged to avoid fish.  Choose wild fish over farmed. One can use flax seed oil as a supplement, but should check with your doctor particularly if you have estrogen dominance or are a breast cancer survivor. Fish oil capsules and oils are available as well-be sure they have been adequately filtered for heavy metals.

REFINED SUGARS AND FLOUR
There is evidence showing that some people cannot break down gluten, the protein from flour. Others cannot break down casein, the protein in cow’s milk. Consequently, these food intolerances and the partially processed proteins from dairy and flour lead to chemicals that mimic opium in the brain. You can see then why it might be dramatic to quit carbs cold turkey. Gradually switching to whole grains and reducing the number of meals made up primarily of carbs can help to make that transition easier.  

SODA
On a recent trip to Wisconsin , I was astounded at the consumption of soda. Diet sodas contain neurotoxic chemical sweeteners that do NOTHING to help your brain function well.  If you watch your weight, regular soda is a very calorically expensive way to use your limited daily calories.  Simply put, do your brain and body a big favor and replace water for soda. 

CAFFEINE
Most of us have heard for years the concern of taking in too much caffeine.  While it affects some more dramatically than others, it should be on your radar.  Be aware of what occurs after you have had a cup of coffee or tea. Are you irritable or jittery?  Caffeine works in your brain by stimulating cells initially but after a short time most of us feel more tired and fatigued. Limit caffeine intake and you may improve energy, stamina and focus.

FRUITS AND VEGETABLES
Fresh fruits and vegetables contain antioxidants as well as vitamins and minerals.  They make ideal snacks when you’re feeling sluggish or can’t concentrate.  Raw vegetables provide a hearty crunch that might help ease a transition from less healthy chips or crackers.

PROTEIN
Proteins are important to a healthy brain because of the role of amino acids in neurotransmitter production.  Choosing quality sources of protein such as free-range poultry and eggs is worth it. If you decide to consume dairy, consider choosing organic milk and dairy products from local farms.

January Food Drive
In the wake of the tsunami tragedy, we can all appreciate the basic necessities we are fortunate to enjoy. Because of the outpouring of support for relief groups, local organizations may feel a reduction in donations. Functional Restoration will be accepting non-perishable food and personal care items to be donated to the Food Bank of New York City (foodbanknyc.org).


Simply bring in items with you to your appointment.

Every little bit helps!

Most needed items include:
peanut butter•meaty soups•pasta•canned tuna/salmon hot/cold cereal•canned fruits/veggies•chili•razors deodorant•diapers•facial tissue toothpaste/toothbrush

WATER
Clean water is crucial to a healthy body as well as a functioning brain. 60%-70% of the body is water.  H₂O is also very important for proper circulation and intestinal function. Improved circulation supplies the brain with the glucose and oxygen it needs and a healthy regular digestive tract eliminates toxins helping both the body and the brain. 

MINERALS
Calcium and magnesium work similarly often providing a soothing affect enhancing the ability to relax, sleep well and calm oneself. Recent studies have shown a connection between magnesium deficiency and hyperactivity. Supplements are a good source for both calcium and magnesium particularly if one has a milk allergy. Seeds, nuts and whole grains can provide food source magnesium.

ORGANIC
Eating organic food has multiple affects. It helps reduce intake of harmful chemicals and  pesticides while increasing the chances of consuming nutrient rich food. Your choice is also benefiting the environment by supporting organic farming techniques which are typically more sustainable than factory farming.  If you are able to couple those good reasons with buying locally grown organic produce, you maximize the benefit supporting a local business as well as reducing the transit time resulting in fresher produce to eat.

PRESERVATIVES, CHEMICALS, METALS
If you are eating organic, you won’t have to worry as much.  Any packaged food may contain preservatives, colorings, fillers, pesticides or stabilizers.  Some items depend on the processing, others on where the food is harvested (in the sea for instance).  Generally speaking,  if it comes in a box, take a good look at the label to see if you want to consume everything on the ingredient list, keeping in mind that not everything that is in your food is required to be listed on the label. Over processed, ready-to-eat foods have to retain their flavor after sometimes thousands of miles of transport and a lengthy manufacturing process before ending up in the back of the freezer in your grocery store.

IT IS UP TO YOU
As with all efforts to affect health, it is up to you. I think you will find that becoming aware of your food choices naturally gives way to questions and exploration. Ultimately, you choose what to put into your body and potentially that of your child. When you have made the decision to take care of yourself, food will certainly emerge as a major component in your strategy. Because nutrition has such a major affect on your health, it is imperative that you work with a doctor who knows your health history to determine what dietary changes are right for you. Think about your choices and the affect they have had and then imagine the possibilities…

WHAT CAN I DO?
Here are some simple things you can do to pamper your brain:

·         Order water the next time you go out for lunch

·         Choose to cook for yourself at least one additional night this week

·         Compare your dairy products with those not containing rBGH (bovine growth hormone) for taste.

·         Consider joining a local CSA (community supported agriculture) to get locally grown food every week. Visit www.sustainabletable.org for resources.

·         Try a new vegetable from the Union Square Farmer’s Market. (The farmer can likely tell you how to prepare it.)

·         Take homemade leftovers to work for lunch.

·         Consider working with a nutritional consultant who teaches cooking and food shopping techniques.

·         Investigate investing in a water purifier.

·         Choose to make 1 less meal this week that comes from a  box .  

Disclaimer: this newsletter is not meant to substitute for health care with a qualified health professional. Please consult your doctor before making any changes to your routine.