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Thursday, November 26, 2009
The Top Ten Smart Foods That Boost Your Brain Graying Gray Matter
Yes, age-related forgetfulness can increase your daily activity level by making you retrace your steps all the time, but it can also be a cause for concern. Not to worry, though, because these kinds of events are very common as we get older. The key is not to worry about preventing them completely (because, well, you can’t), but to give your brain its best chance of staying as sharp as it can, for as long as it can.
Mental “brain-aerobics” can certainly help you stay on top of your game, but certain foods can do just as much for your graying gray matter!! In fact, some edibles are especially good at protecting the brain's delicate nerve cells and blood vessels from the damage that comes from normal aging. Even better, most of the very smartest foods for the brain also happen to be good for the heart.
Blueberries
Blueberries basically rule. They have massive antioxidants, which mop up nasty free radicals. Research has shown that a blueberry-rich diet boosts memory and motor skills and reverses age-related declines in balance and coordination. Other blueberry bonus chemicals make your arteries work better, end up improving your blood pressure, and help prevent stroke at the same time. And they’re not bad in your yogurt either!
Dark Leafy Greens
If you don’t include dark leafy greens, you can get high homocystein levels, and this can lead to cognitive decline and even Alzheimer's disease (which accounts for most cases of dementia in the U.S.). Vitamin B12, B6, and folate lower homocystein. You can get these in collard greens, swiss chard, whole grains, and even (shhh, don’t tell anyone) in dark beer such as a Guinness.
Salmon, Sardines, and Herring
You’ve probably heard about omega-3 fatty acids. Well, fatty fish are full of it. And the “it” that they’re full of also has wonderful neuroprotective properties. How much do you need to eat to get a little brain booster? Not much. One study found that people who eat at least one fish meal per week are significantly less likely to end up with Alzheimer's disease. Moreover, consumption of their healthy oils is also correlated with an increased ability to learn new tasks, and retain old ones.
Spinach
Popeye the Sailor Man was very healthy. He loved spinach (and Olive Oyl!!). Research now agrees with him, as scientists from the Neurosciences Laboratory of the Human Nutrition Research Center on Aging recently found that spinach can slow down age-related problems in the central nervous system and cognitive deficits. So just have a spinach salad rather than one with iceberg lettuce – the Popeye-approved version will have more than three times the amount of folate.
Red Wine
Red wine is good for lots of things. Lots of red wine is good for nothing. If you can’t have it in moderation, you shouldn’t start. But if you can keep it to 1-2 glasses per day (as tolerated), the fruit of the grape increases longevity, and is good for your heart. The antioxidants in all grapes, too, improve your short-term memory and motor skills.
Whole Grains and Brown Rice
Darker is better. In chocolate, in sugar, in flour, in wine, in rice. The husks of whole grains and brown rice are filled with vitamins and magnesium, which are important to cognitive health. You also get more of those vital vitamin Bs, which pull down your homocysteine levels as well. This is a simple solution: if you can choose, darker is better.
Hot Cocoa
What makes chocolate good for your brain? One thing and one thing only: cocoa. Nothing more. So, if you have a cup of hot cocoa, you will be helping your brain (as well as your soul). One researcher found that the antioxidant content of just two tablespoons of cocoa powder is "almost two times stronger than red wine, two to three times stronger than green tea and four to five times stronger than that of black tea."
Nuts, such as Almonds and Walnuts
Almonds are packed with calcium and walnuts are rich in omega-3s. They also have the antioxidants that can lower your cholesterol levels (without meds). This translates into a healthier brain and a healthier heart. You don’t need a ton of these super brain foods, and you don’t need them to be coated in sugar, salt, or some other confection. Just take them as is, or lightly roasted for added flavor.
Olive Oil
The “Extra virgin” variety, also known as “cold pressed”, simply means that they squeezed the olives, and out came the oil. And, just as in grains and rice and chocolate, the darker color is the better for you. This oil should be a staple in your house because it absolutely brims with potent antioxidants called polyphenols. These is great for your brain, reduce blood pressure, as well as cholesterol levels.
Garlic
This anti-aging herb is another with dramatic antioxidant properties. And, because it’s got strong antibacterial and antiviral properties, it also helps shake off stress-induced colds and infections. Raw garlic is only slightly better than cooked. Garlic is a smart choice.
By Will Clower, Ph.D.
Posted by
sri sultan hamengkubuwono[
BABY FOOD RECIPES
BABY FOOD RECIPES - CHICKEN HEARTS APPLE
Baby food recipes
Material:
250 grams of chicken liver
2 apples, peeled, seeded, chopped
1 carrot, peeled and cut into pieces
3 pieces potatoes, peeled and cut into pieces
2 stalks celery, chopped
3 tablespoons green peas
Directions:
1. Cook all ingredients until cooked.
2. Drain and puree (or chopped finely for children ages 8 months and up)
BABY FOOD RECIPES - FISH APPLE
Baby food recipes
Material:
2 pieces of fish fillets
2 apples, peeled, cut into pieces
Directions:
1. Boil the ingredients until cooked. Drain and puree.
Note:
For children 8 months, the food should not be crushed but only finely chopped. It is good to stimulate the growth of teeth and to train the muscles of the mouth and gums to bite.
BABY FOOD RECIPES - CARAPPEAR
Baby food recipes
Material:
2 stalks carrots, peeled, cut into pieces
2 apples, peeled, cut into pieces
2 pieces of pear, peeled and cut into pieces
Directions:
1. Kl Boil carrots for 10 minutes, then amsukkan apple and pear. Cook until soft.
2. Drain and puree (or chopped finely for children ages 8 months and up)
BABY FOOD RECIPES - steamed fish
Baby food recipes
Material:
1 snapper fillet (or other fish species, according to taste)
Directions:
1. Steam the fish until cooked and then mashed.
2. Can be mixed with pureed vegetables (carrots, broccoli, etc.).
BABY FOOD RECIPES - Broccoli POTATO
Baby food recipes
Material:
7 broccoli florets, discarding the stem
2 potatoes, peeled, cut into pieces
Chicken broth / meat taste (only boiled water chicken / meat, without salt or other seasonings)
Directions:
1. Steam the broccoli and potatoes until cooked.
2. Blend the two ingredients with the processor / blender.
3. Give the broth to taste.
BABY FOOD RECIPES - VEGETABLE INTERFERENCE
Baby food recipes
Material:
1 carrot, peeled, cut into pieces
1 piece of potato, peeled, cut into pieces
2 tablespoons green peas (can be replaced other green vegetables, eg broccoli,
zuchini, celery, etc.)
Chicken broth / meat taste (only boiled water chicken / meat, without garammaupun other seasonings)
Directions:
1. Boiled / steamed until cooked all the ingredients and puree.
2. Give the chicken broth / meat taste.
BABY FOOD RECIPES - CHICKEN SOUP
Baby food recipes
Material:
1 piece of chicken thighs, remove skin, cut meat into pieces (bones were not removed)
1 stalk celery, chopped
2 potatoes, peeled, cut into pieces
1 stick carrot, peeled, cut into pieces
2 tablespoons green peas
500 ml water
Directions:
1. Cook all ingredients until cooked.
2. Discard the chicken bones, then puree all ingredients
BABY FOOD RECIPES - puree CARROT
Baby food recipes
Material:
2 medium carrots, peeled
Boiled water to taste
Directions:
1. Steam the carrots until tender then puree. Add water as needed.
2. Presentation: Give the carrot puree as single or mixed foods
with pulp POTATO / SWEET POTATOES porridge.
BABY FOOD RECIPES - pea puree
Baby food recipes
Material:
250 grams of fresh or frozen peas
Directions:
1. Boil peas until cooked and then mashed.
2. Strain the rough skin so do not take part inedible.
3. Presentation: Give peas puree as a single food or
mixed with porridge POTATO / SWEET POTATOES porridge.
Baby food recipes
Material:
250 grams of chicken liver
2 apples, peeled, seeded, chopped
1 carrot, peeled and cut into pieces
3 pieces potatoes, peeled and cut into pieces
2 stalks celery, chopped
3 tablespoons green peas
Directions:
1. Cook all ingredients until cooked.
2. Drain and puree (or chopped finely for children ages 8 months and up)
BABY FOOD RECIPES - FISH APPLE
Baby food recipes
Material:
2 pieces of fish fillets
2 apples, peeled, cut into pieces
Directions:
1. Boil the ingredients until cooked. Drain and puree.
Note:
For children 8 months, the food should not be crushed but only finely chopped. It is good to stimulate the growth of teeth and to train the muscles of the mouth and gums to bite.
BABY FOOD RECIPES - CARAPPEAR
Baby food recipes
Material:
2 stalks carrots, peeled, cut into pieces
2 apples, peeled, cut into pieces
2 pieces of pear, peeled and cut into pieces
Directions:
1. Kl Boil carrots for 10 minutes, then amsukkan apple and pear. Cook until soft.
2. Drain and puree (or chopped finely for children ages 8 months and up)
BABY FOOD RECIPES - steamed fish
Baby food recipes
Material:
1 snapper fillet (or other fish species, according to taste)
Directions:
1. Steam the fish until cooked and then mashed.
2. Can be mixed with pureed vegetables (carrots, broccoli, etc.).
BABY FOOD RECIPES - Broccoli POTATO
Baby food recipes
Material:
7 broccoli florets, discarding the stem
2 potatoes, peeled, cut into pieces
Chicken broth / meat taste (only boiled water chicken / meat, without salt or other seasonings)
Directions:
1. Steam the broccoli and potatoes until cooked.
2. Blend the two ingredients with the processor / blender.
3. Give the broth to taste.
BABY FOOD RECIPES - VEGETABLE INTERFERENCE
Baby food recipes
Material:
1 carrot, peeled, cut into pieces
1 piece of potato, peeled, cut into pieces
2 tablespoons green peas (can be replaced other green vegetables, eg broccoli,
zuchini, celery, etc.)
Chicken broth / meat taste (only boiled water chicken / meat, without garammaupun other seasonings)
Directions:
1. Boiled / steamed until cooked all the ingredients and puree.
2. Give the chicken broth / meat taste.
BABY FOOD RECIPES - CHICKEN SOUP
Baby food recipes
Material:
1 piece of chicken thighs, remove skin, cut meat into pieces (bones were not removed)
1 stalk celery, chopped
2 potatoes, peeled, cut into pieces
1 stick carrot, peeled, cut into pieces
2 tablespoons green peas
500 ml water
Directions:
1. Cook all ingredients until cooked.
2. Discard the chicken bones, then puree all ingredients
BABY FOOD RECIPES - puree CARROT
Baby food recipes
Material:
2 medium carrots, peeled
Boiled water to taste
Directions:
1. Steam the carrots until tender then puree. Add water as needed.
2. Presentation: Give the carrot puree as single or mixed foods
with pulp POTATO / SWEET POTATOES porridge.
BABY FOOD RECIPES - pea puree
Baby food recipes
Material:
250 grams of fresh or frozen peas
Directions:
1. Boil peas until cooked and then mashed.
2. Strain the rough skin so do not take part inedible.
3. Presentation: Give peas puree as a single food or
mixed with porridge POTATO / SWEET POTATOES porridge.