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Brain Food
by author Sally Errey and Chriestel Gursche

Don’t Forget Your Veggies!

One of the questions I get asked most often, is “are there foods to help with memory?” My standard reply is a resounding “yes!” I make sure to eat some of these foods daily. Brain function depends on adequate oxygen, a constant supply of glucose, and clean blood. For nutrients, it needs inositol and choline, two B vitamins that assist with neurotransmitter function. These nerve impulses help with memory capacity. Inositol and choline are components of lecithin, which is found in egg yolks, soy beans, and raw wheat germ. This month’s recipes feature a baked tofu dish that can be ready in less than ten minutes and works well as a side dish or entrée. The tofu is combined with shiitake mushrooms, which are now readily available in supermarkets and add powerful immune support. Other key memory ingredients are essential fatty acids. These good fats are found in flax seeds, walnuts, hemp seeds, and other fresh raw nuts and seeds. Make these a part of your daily diet for maximum benefit. The nourishing baked potato dressing features flax oil as well as nutritional yeast (another good source of vitamin B6) and provides a welcome change from regular potato toppings, which can be highly processed and too high in saturated fats.

Nuts About Nuts

I always have a bowl of assorted nuts on my kitchen table-almonds, filberts, cashews, pumpkin seeds, and more. Everybody coming into my kitchen is welcome to a handful of these healthy and delicious snacks.

Nuts are little storehouses of nutrients. They are brain food, rich in protein, vitamins, and minerals, help lower blood pressure, and are not fattening, contrary to popular belief. Their oils, when cold pressed, provide unsaturated fatty acids, have a distinct nutty flavour and are my favourite for making salad dressings and gourmet mayonnaise.

From a nutritional point of view I highly recommend the natural nut and almond butters found in health food stores. They are versatile in making spreads, drinks, shakes, and sauces.

The best cookies I bake are nut cookies with this recipe I found in an old cookbook. I changed the ingredients slightly, using whole-wheat flour and unrefined dried cane sugar to make them healthier. These cookies are light, crunchy, and tasty, and easy to digest. Usually they are the ones that disappear first from a bowl of assorted cookies. Keep this recipe handy for your Christmas baking.

Nutty Sandwich Spreads

Roasted Red Pepper Dressing

Asian Shiitake Slaw

Nut Cookies

Source: alive #252, October 2003

Beyond Schizophrenia
Faster than a speeding bullet? Maybe. Leaps tall buildings in a single bound? Perhaps. But what he has done is come to the rescue of real-life Lois Lane, a.k.a. Margot Kidder.

Lemon Power Bars

Hope for Down's Syndrome
Down's syndrome. It was once considered a disorder of genetic origin whose abnormalities are present at birth. Nothing could be done about it. Now, researchers and physicians are discovering that all damage is not present at birth.

Happy in Herb Heaven
When I was growing up, my mother would send me into our herb garden to gather chives, parsley and lovage. I'll never forget being surrounded by the distinctive aromas and how she used these herbs to enhance the flavour of our soups, salads and more. Herbs are nature's special gift to us.

Veg Out for Summer
My mother was quite interested in the "back to raw food" movement sweeping through Germany when I was youn.

Go Wheat-Free
Grains are an integral part of our daily fare. In the West, the word "meal" literally means "ground grain." Similarly, "meal" is synonymous with the predominant grain of the East, rice.

Mm...Mm...Mm...Mushrooms to Remember
Nature gives us a highly nutritious treat that comes in many different shapes, sizes and colours. It grows either wild in wooded areas and may be harvested late spring to late fall, or it is cultivated and available year-round.

The Emotional Piece of the Health Puzzle
This second excerpt from the revised Encyclopedia of Natural Healing looks at the science of emotional health. As you'll see, what we feel emotionally affects how we feel physically in some surprising and dramatic ways.

Live, Whole Foods
January is a perfect time to discover the cleansing and healing power of fresh, wholesome food full of live nutrients to support your digestion, lift your spirits and make you feel alive.

Recipes for Romance
Valentine's Day is a perfect time to show your loved one how much you care. This could be as simple as a special tea for two, as gourmet as a four-course meal, or as comfy as breakfast in bed.

Living Foods for Vibrant Health
There is a great difference between cooked food and raw food. Though cooked food provides the basic nutrients of starch, protein and fat, as well as minerals and some heat-resistant vitamins, it doesn't provide enzymes. Heat, when it rises above 48 degrees Celcius, kills enzymes.

Cancer-Fighting Foods
It's easy to take in the power of cancer-preventing plantfoods at all times of the day, for breakfast, lunch and dinner.The anticancer recipes featured this month will certainly put you on the right path.

Gifts From the Kitchen
Mother's Day is as much fun for the kids as for Mom. Giggling and whispering loudly, the darlings tiptoe to the kitchen to whip up traditional breakfast in bed.

Mediterranean Backyard Barbecue
The barbecue season is just around the corner, and it can be easy to forget the recommended daily servings of fruits and vegetables when an abundance of steak and burgers is being serve.

The Tastes of Summer
Who would ever have thought that barbequing could provide a host of powerful and protective vitamins, flavonoids and carotenes? This is easily achieved through using the grill for sizzling salads that feature colourful ve.

Easy Late-Summer Ideas
August is all about enjoying those last full days of summer to the maximum. So why not grab family, friends or your sweetie and pack a picnic, just perfect for lounging in the sun or enjoying on a yacht, or pull out something special on a hike..

Training the Brain
Biofeedback: a non-invasive, patient-driven healing modality It could almost be a scene from a science fiction movie: patients with electrodes attached to their heads, staring at screens, trying to control the electronic waves with their minds.

School's In: Time to Eat Right!
Quick September Snacks When kids are active it can be hard to get them to stop and eat, and if they do, you certainly want to make the most of the opportunity.

Warming Winter Dishes
For many years I worked with Fred Edrissi, a European-trained professional chef, in the alive kitchen experimenting with different whole foods and developing unusual, but tasty recipes. We had a lot of fun together and always enjoyed the approval on the faces of the tasters as we passed out samples of our creations.

Granola Energy Bars

Healthy Holiday Fun
This time of year is often filled with excesses: calories, spending, and parties.

Take Time to Savour Slow Food
Rebellion against the fast-food industry has grown into the Slow-Food Movement, which encourages us to take pleasure in well-prepared, nourishing foods. These recipes incorporate a little slow-food style.

Cleansing Foods
After spending the cozy days of winter sipping hot chocolate and finishing the holiday cookies, our body systems can feel sluggis.

Spring Into Your Autumn Years
People with a positive attitude toward aging can adjust very well when individual circumstances change. Their positive outlook allows them to adapt to the inevitable physical and biochemical changes of the body that are associated with the natural processes of aging. With a healthy outlook on the golden years, even unpredictable setbacks and disabilities can be managed successfully.

Cancer-Free Living
In order to make healthful choices we need to understand the latest disease-fighting foods. That's why I included the Top 40 cancer-fighting foods in my new book, Staying Alive! Cookbook for Cancer Free Living - so that you can incorporate them into delicious, satisfying meals.

Cardamom-Cashew Blobs
Spicy, unique flavor in a flash.

Mini Onion and Cheese Pie
It doesn't matter which way you eat the onion, it's always good for you! Onions are antibiotic and can be added to almost any savory dish, along with oregano (also known as marjoram), one of the most versatile herbs.

Beach Blanket Veggie Balls
Veggie balls are great appetizers. To make playful shish kebabs, alternate veggie balls with grape or cherry tomatoes and mushrooms. Serve with a spicy sauce or relish. Another variation is veggie burgers. Form patties from the dough instead of balls and gently sauté in coconut butter. Serve hot with a horseradish gravy, stuffed or double-baked potatoes ("potatoes in jackets") and a leafy green salad.

Fruit Pizza
Ask your children to experiment with this pizza recipe. Even if it doesn't turn out 100 per cent, you can't help enjoying the love and enthusiasm that went into it.

Steamed Asparagus with Tangy Spring Sauce
This very versatile sauce adds zest to any spring or summer vegetable, hot or cold. You can also serve it over rice or tossed with pasta for a satisfying main dish. The sauce can be conveniently made ahead of time and refrigerated up to three days. Serves four.

Potato Baskets with Mushroom and Thyme Filling
These mouthwatering treats make hearty little snacks or a complete meal when served with a green salad or a raw carrot or red beet salad. Makes about 12 baskets.

Goat Cheese in Olive Oil
This recipe can also be made with feta cheese. It tastes excellent with a crisp salad or on toasted rye bread. Serve it as a palatable surprise or when you want to impress guests arriving unannounced and you have no time to prepare an elaborate meal. Thyme's antifungal and antibacterial properties make it perfect for use in canning or preserving foods.

Baked Camembert With Cranberry Preserves

Pickled Pumpkin
This delicately-spiced preserved pumpkin makes the perfect companion to any kind of salad or served as an hors d'oeuvres. It's a winter condiment to accompany your dinner or lunch and keeps for six months in the refrigerator.

Pumpernickel Rounds
Pumpernickel is a dark rye bread from Germany, hearty enough to sustain Bismarck's army on long winter journeys. Apple and cheese accompanied the pumpernickel because the unique combination of tastes and textures satisfies the taste buds.

Blue Cheese Baguette
This is a delicious yet simple recipe you can prepare ahead of time. It's a great finger food and a wonderful marriage of flavours.

Marinated Apple with Plum-Cashew Dip
While King of Pippins and Rubinettes are good eating apples, this recipe makes them great. The juicy, sweet and tart plums supply carbohydrates, minerals, vitamins and silica.

Tortillas
Adding different herbs and spices to your tortilla dough gives it more flavour. Cumin, for example, is a popular favourite. Experiment with organic flours like kamut, hemp or spelt for variety.

EFA Popcorn

Brown Rice Chews
A snack or a meal!

Nutty Carob Squares

Fruit Nut Candies

Royal Snack Mix

Garden Snack Mix

Vegetable Nori Roll-Ups

Home-Roasted Nuts
Nuts can be gently roasted at home by warming them in a fry pan until golden or placing them under the broiler for five minutes. They can also be placed on a baking sheet and placed in the hot oven for five to 10 minutes.

Longevi-Tea
What if there was a magic potion that could lower the risk of a heart attack and stroke, reduce the rate of your arteries becoming clogged, lower your cholesterol, protect against several cancers, and potentially increase bone density? Well, there is! Tea f.

Tex-Mex Barbecue
Do you love hearty steaks, burgers, fries, chicken wings, and lots of beer? By making a few simple substitutions, you can enjoy all the great flavour of your favourite foods yet reduce the risk of disease.

Nutrient-Rich Recipes
With hormones fluctuating monthly and additional changes happening over a lifetime, women can succumb to all kinds of food cravings in an effort to get required nutrients.

Spicy Tomato Salsa
While fresh, vine-ripened tomatoes give you unbeatable taste and valuable live nutrients, you can also use canned tomatoes for this recipe if you're in a rush.

Feta, Chive and Dandelion Dip

Fantastic Flaxseed
The first time I tasted flax seed oil, I was young and working for Siegfried in his bookstore. We were "going together and he invited me home to meet his family over breakfast.

Summertime Is Tomato Time
Can you think of anything more delicious than biting into a juicy, sun-ripened tomato picked from the vine in your garden or on your balcony?

Go Nuts For The Holidays
During the festive season, it can be a challenge to put together a meal that satisfies all the guests and their many different dietary choices. Adding nuts to the menu can solve a number of challenges.

Strawberry Popsicles
This natural and delightfully sweet treat is perfect for those last days of summer as an after-school snack. Strawberries are very high in vitamin C and contain powerful antioxidants to promote health.

Mini Pizzas

Festive Pizza Popcorn
Popcorn has the benefits of being filling, yet low in calories, which makes it perfect for the holiday season! The following recipe makes about 6 cups of popped corn.

Signy's Homemade Power Bars
"It's great to have healthy snacks handy and it means I don't have to resort to 'power (read: sugar) bars' when my blood sugar levels drop. There are so few good snacks or quick food that you can buy when you're away from home, so I love having my own on hand.-Signy Wilson, cancer survivor

Lentil Pita Pockets
Pita pockets with lentils are a meal rich in fibre and complex carbohydrates, exactly what people should be looking for when choosing a low-carb diet. Lentils have a wide spectrum of essential amino acids and are a good protein source.

Grilled Sesame Tofu Fingers

Spicy Honey Roasted Pecans

Mango Relish
Fruit servings aren't high on the priority foods list of most men so I'm always looking for ways to slip in a serving here and there. Mangoes are rich in antioxidants and vitamins and red bell peppers pack a punch of vitamin C-even more than oranges!

Chocolate and Strawberry Sandwiches
There is one guarantee with this sandwich-the lunch box will be empty when it returns home. Despite its decadent concept, this sandwich provides healthy whole grains, a serving of nuts provides good fats , and the strawberries

Pizza Squares
Pizza is ideal for the lunch box as you can use any combination of vegetables you know your kids will like in order to slip in some veggie servings. To add protein, try using veggie salami slices, or add pineapple tidbits for a little sweetness.

Sunshine For the Mind
Maybe it's one of those cloudy grey days. Or maybe it's just hard to get motivated for the same old routine. Perhaps you're feeling trapped in your job or a relationship that's seen better days.

Alone or Lonely?
Being separated from someone we love whether through death, divorce, or extended travel, can be one of the most difficult times in our lives. Whether we are 3 or 93, the sense of loss can be very painful and can last a lifetime-but there is hope.

Turnips are Tops for Health
Native to western Asia, the turnip has served as food for humans and their livestock for centuries. The turnip was a daily staple in Europe before potatoes were. As a member of the cruciferous vegetable family, the turnip is considered a top veggie when it comes to disease-preventing phytochemicals.

Brie and Wild Mushroom Phyllo
Think of this as the phyllo-siphers scone: baked brie, wild mushrooms, and winter thyme wrapped in crisp bundles.

Asparagus Snadwich
Asparagus wrapped in cream cheese and sliced bread. Great for a party appetizer!

Food for Thought
The brain needs intensive nutritional support. Junk food and high-calorie snacks must be replaced with nutrient-dense meals and appropriate supplements. Use well-researched natural health products as an excellent, drug-free way to stay mentally sharp and energetic throughout the day.

Drinking for Thinking
Green tea, and other warm drinks such as yerba mate and rooibos tea, all boast health benefits, but the most important health benefit may be their ability to help us relax. Take some time to brew and sip the tea of your choice and enjoy not only a gentle attitude adjustment but also improved mental health.

Horticultural Healing
Horticultural therapy (HT) is a process that encourages healing through gardening. Trained horticultural therapists work with other therapists and medical professionals to help treat physical injuries or disease, mental illness, conditions associated with aging, social problems, and substance abuse.

The Brain Diet
People in the medical and natural health fields, along with the rest of us, are long overdue for a body of work that targets medicine's final frontier-the brain. Alan C. Logan uses recent, relevant research to show the definitive link between our mental state and what we eat.

Job Pressure Hinders Exercise Plans

Over 50? Run for Your Life!

Your Brain Needs Exercise, Too

Hip is In

B₁₂ for improved brain function

Nutraceutical industry to hit $75 billion

Reduce Weight and Cancer Risk, Too

Active Lifestyle Lowers Risk of Gallstones

A Simple Weight to Strong Arms

Flexible Benefits

Exercise Trains Your Brain, Too

food and nutrition

Staying Smart 5
Emerging studies suggest that we can boost our brain power by eating a diet rich in complex carbohydrates from whole grains, fruits, and vegetables. Add curries and green tea, along with omega-3 sources such as oily fish, seafood, nuts, and seeds, and you have the diet of choice for brain health.

Bad Mood Busters
Our brain needs a good supply of nutrients to stimulate production of neurotransmitters, which include serotonin, noradrenalin, and dopamine, as well as GABA (gamma-aminobutyric acid) and glutamate.

Brain Games
If you thought you got a full-body workout the last time you went to the gym, think again.

Go for GABA
Everyday stress is a normal part of modern living. Work, family, finances, and time management are just a few of the stressors we face every day. For some people, stress can be overwhelming, leading to anxiety and insomnia. Fortunately, there is a safe and effective natural remedy that may help.

The Myth of Multitasking
Somehow, over the past two decades, we've convinced ourselves that we can't get it all done unless we do it all at once. Well, we're wrong.

If We're So Smart...
Humans have big brains. This is the biological basis for one of our species' greatest conceits: that we are uniquely intelligent and self-aware.

Building a Health Reserve
Hoping to be a healthy elder? Then stock your health bank as faithfully as your financial one. Healthy aging requires preparation. This month's Research Watch discusses what you need to know to build up your health reserves for a long and healthy life.

Smoked Salmon and Goat Cheese Cucumber Slices
With its low-fat dairy products and smoked salmon, this appetizer gives you a tasty dose of omega-3s and protein. Salmon, cheese, and yogourt also contain the amino acid tryptophan, which helps your body produce serotonin, the feel-good hormone.

Mushroom and Pepper Kebabs
This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal.

Baked Coconut Shrimp with Apricot Dipping Sauce
This classic steakhouse appetizer has been given a healthy makeover by baking instead of deep frying.

Herbed Sweet Potato Fries
Great as a steak sidekick, baked sweet potato fries save you plenty of calories and offer up hefty amounts of the antioxidant beta carotene.

Dementia: A Loving Tribute
As dementia advances, plaques or tiny deposits in the brain become toxic and cause cell death and decline, creating symptoms such as loss of memory, judgment, and reasoning, and changes in mood, behaviour, and communicative abilities.

I remember when... I could remember
Have you ever forgotten someone’s name right after she introduced herself to you? It’s frustrating and embarrassing, but minor memory loss happens to many people over the age of 40. Luckily, research indicates you can easily improve your memory.