CAN VITAMIN B SAVE YOUR BRAIN??

B VITAMIN USERS SHOWED A HUGE REDUCTION IN BRAIN SHRINKAGE THAN THOSE TAKING A PLACEBO

Research published yesterday in the top journal Proceedings of the National Academy of Sciences, which showed that people in the trial who got the B vitamins were almost entirely protected from the brain shrinkage suffered by those who only got a placebo pill.

A rapidly shrinking brain is one of the signs of a raised risk for Alzheimer’s. Those taking the B vitamins had 90 per cent less shrinkage in their brains.

And the research showed the areas of the brain that were protected from damage are almost exactly the same Alzheimer’s typically destroys. This ‘Alzheimer’s footprint’ includes areas that control how we learn, remember and organize our thoughts, precisely those that gradually atrophy as the ghastly disease progresses.

‘I’ve never seen results from brain scans showing this level of protection,’ says Paul Thompson, professor of neurology and head of the Imaging Genetics Center at UCLA School of Medicine, California.

He’s a leading expert in brain imaging, with the largest database of brain scans in the world. ‘We study the brain effects of all sorts of lifestyle changes — alcohol reduction, exercising more, learning to handle stress, weight loss — and a good result would be a 25 per cent reduction in shrinkage,’ he says.

In other words, the 90 per cent reduction seems really impressive. So, could the simple answer to memory problems be to take B vitamins?

Three Vitamins With Startling Results: B6, B12 and Folic Acid
Source: http://www.dailymail.co.uk/health...

Quick Tips To Prevent Memory Loss

As National Mental Health Month comes to an end, I have some quick tips to keep our brains healthy and dramatically lower your risk for memory loss in the future.  We only get ONE BRAIN so be sure to take this seriously and add these brain-boosting tips to your lifestyle. These tips have been shown to improve oxygen and circulation to the brain, provide necessary nutrients the brain thrives on, increase immunity, and enhance energy! So let's get started:

They say it takes 21 days to make a habit. This weekly reminder is to help you be conscientious about adding little changes every day until they become a habit that will lead to more energy, lower stress and better immunity for you. You know how when you fly the stewardess tells you in case of low pressure to put the oxygen mask on yourself first, then your child? I used to think "Oh no, I would put it on my child first!" then I realized IF I PASS OUT...who is going to hold the oxygen mask on my little one. He NEEDS ME to preserve myself so I can take care of him. So, for all you bless-ed childcare workers, practice these oxygen enhancing, energy-upping quick tips:

1) BREATHE in for the count of 8 seconds, (make sure your belly expands) 

   HOLD for 8 seconds, then exhale through your nose for 8 seconds

   REPEAT 4 TIMES

2) WALK or do ANY type of exercise today for 22 minutes each day this week (break it down to two 12 minute walks or exercise sessions if time doesn't permit all at once)

If you exercise 22 minutes each day this week you will reach 2 and 1/2 hours!  That is the recommended amount to strengthen the immune system, remove toxins, and bring more oxygen to every system of the body. A helpful reminder is to place a sticky note on your bathroom mirror that says "BREATHE". Then be mindful to do your 4 deep inhalations while your in the shower, doing your makeup or styling your hair...It's that easy!... Do that enough days in a row and it will become a very healthy habit!  

3) BUY 3 or 4 of THESE ITEMS THIS WEEK: WALNUTS, ALMONDS, FLAX SEEDS, AVOCADOS, BROCCOLI, SALMON or TROUT.

 Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA. Good sources include flaxseed oil, pumpkin seeds, walnut oil. They are good for healthy brain function, the heart, joints and general wellbeing.  The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss. 

4) EXERCISE YOUR BRAIN:  Start doing word searches, crossword puzzles and playing Sudoku. It s like "push-ups" for the brain.You can buy these brain teasers in the magazine racks at the store or visit a site like http://www.kappapuzzles.com/pages/sudokuonline.html 

Recipes-Home Made Corn Tortillas & Vegan Tamales

Home Made Corn Tortillas I like to use organic masa since most corn is genetically modified. ~Enjoy! 1 ¾ c. masa harina 1 ⅛ c. hot water 1.    In a bowl, thoroughly mix masa harina and hot water. Put dough on a clean surface and knead until pliable and smooth. If dough is sticky, add more masa harina; if too dry, sprinkle with water. Cover tightly and let set for 30 minutes. 2.    Preheat cast iron skillet or griddle to medium-high. 3.    Divide dough into 15 balls. Using a tortilla press, a rolling pin or your hands, press each ball of dough flat between 2 sheets of parchment paper or plastic wrap. 4.    Immediately place tortilla in preheated skillet and cook for about 30 seconds. Turn to brown other side; then transfer to warm plate. Repeat process with each ball of dough. 5.    Keep tortillas covered with a towel to stay warm and moist until served. Makes 15 tortillas Vegan Tamales Makes about 20 tamales 1 pkg. Dried Corn Husks  Soak 30-35 corn husks overnight, or boil first to soften; throw away soaking water. Some husks are small, so you might need extra. Masa Dough: 4 c. masa harina 2 tsp. sea salt 2 tsp. baking powder (optional) 1 T. cumin 1 T. chili powder ½ T. garlic powder ½ T. oregano 1 ⅓ c. olive oil 2 ⅔ c. vegetable broth In a large bowl, mix dry ingredients; then add oil and broth and mix thoroughly. Put dough on a clean surface and knead until pliable and smooth. If dough is sticky, add more masa harina; if too dry, sprinkle with water. Cover tightly and let set for 30 minutes. To prepare fillings, cut about 20 pieces of each into thin 2" strips: Spicy tofu or tempeh or black beans Carrots Zucchini Potatoes (optional) Jalapeno peppers Red bell peppers Sundried tomatoes Pimento-stuffed green olives, cut in half Chopped cilantro To make tamales, use a single soaked large husk or generously overlap two smaller husks, because dough expands in cooking. Spread 2 - 3 T. masa on husk, ¼" thick, leaving 1" clear on one side and 3" at top and bottom. Add fillings to center. Fold one side covered with masa over the fillings; wrap clear edge around to enclose filling with masa; fold up tops and bottoms and turn over. Tie with strips of husk or string. Alternately, tie both ends so they are pinched closed. Steam tamales in a large covered pot for 1-1 ½ hours. Serve hot! Extra tamales (if there are any) can be refrigerated or frozen.

Eat well, be well,

Diet to Reduce Inflammation

The Anti-Inflammatory Diet is  a special diet designed to help reduce chronic inflammation in the body.  Now, inflammation is not always a bad thing - it’s actually the body’s natural response  to injury, pain, illness or stress.  For example, if you accidentally cut your finger, it will become hot and swollen - in other words inflamed- and this is an important part of the healing process.

If that inflammation lasts indefinitely, however, for example in your arteries or in your joints, it becomes what we call chronic,  and that’s not a good thing because it’s causes stress on your body and impacts your health. 

Conditions like, heart disease, asthma, arthritis, Alzheimer's, cancer, diabetes - virtually every condition and disease known to man is accompanied by chronic inflammation in the body.  So it makes good sense to try to help your body stay healthy by eating a diet that aims to reduce inflammation. 

The Focus of the Anti-Inflammatory Diet

And that’s exactly what the Anti-Inflammatory Diet is supposed to do.  It emphasizes foods that are fresh, nutritious and unprocessed. For example, fresh fruit and vegetables, lean animal protein, nuts, seeds and healthy fats and oils - especially those that are rich in Omega-3 fatty acids.  Refined and sugary foods, as well as those in the nightshade family are generally avoided.

If you’re interested in learning more about the Anti-Inflammatory diet - including specific foods to enjoy and avoid - please visit About.com

Best Veggie Burger Ever!

Millet Black Bean Burgers Best Veggie Burger Ever! It stays together when you bite into it, which is so rare to find with a grain and bean patty. I know it looks daunting from the looks of the length of this recipe. It's a bit labor intensive, but it makes about 12-16 patties, which can be frozen and you'll be stocked with veggie burgers for the month! Ingredients 1 C dried black beans, washed & soaked 6 hrs 1 C rolled oats - gluten-free or raw 1 inch piece of kombu 1/2 C corn masa 1 C millet, washed 1/4 C nutritional yeast 2 1/3 C filtered water 3 T ground flax  Pinch of sea salt 1 T arrowroot 1 T Neutral flavor coconut oil 1/4 C Ohsawa® Organic Gluten-Free Tamari 1 med. sweet potato, small dice/cubes Dash of black pepper 2 celery stalks, diced Cayenne, optional 1 t each, cumin, chili powder, oregano Olive oil 1/2 C sunflower seeds, washed  Neutral flavor coconut oil, if frying burger patty Preparation

If pressure cooking beans, drain off soaking water and place in pressure cooker. Pour in filtered water just to cover beans. Add a 1 inch piece of kombu. Lock lid in place and bring to pressure over medium flame. When up to pressure, cook according to your manufacturers directions, but soaked black beans usually take 10-11 minutes. Drain beans but save the cooking liquid in case the burger mixture is dry. Cool beans. To cook millet, roast in a medium saucepan until dry and fragrant, stirring constantly for about 10 minutes. Slowly add in water and pinch of salt. Bring to boil over medium flame, then cover and simmer on low for 25 minutes. Remove lid and let sit until cool enough to handle (or place in bowl to cool faster). While your millet is cooking, heat oil in skillet over medium flame. Saute sweet potato with pinch of salt for a few minutes, covered and stirring occasionally. Then add celery and spices and saute for a few minutes more. If the veggies begin to stick, you can add a bit of water to the pan. In a separate skillet, dry roast the sunflower seeds over medium flame until golden. Preheat oven to 375 degrees F. Everything gets thrown into a big bowl with the rest of the dry ingredients. I like to mash it all together with my hands to make sure all the ingredients are incorporated well. If the mixture seems dry and not holding together in your palm, add some of the bean cooking liquid. Lightly brush a 9 by 13 pyrex dish with olive oil. Press mixture evenly into dish and bake for 35 minutes. Remove and let cool slightly. Cut into squares. If freezing, cut squares out of parchment paper to layer in-between each burger and store in a ziplock bag or glass container with lid. To serve, it's best to pan-fry in a bit of oil on both sides until brown and crispy. I press them down with a spatula as I do this to make a less thick patty. Can be eaten alone, or on a toasted bun with your favorite burger toppings. Adapted from: Christy Morgan, http://theblissfulchef.com/2010/01/the-best-darn-veggie-burger-ever/