Omega-3 fatty acid

Eating for our brains

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Food doesn’t just feed our bodies, it also nourishes our minds. If you are living with mental illness, eating well is especially important for you, because what you eat can affect your daily life, mood and energy level.

A healthy diet emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk products and should include lean meats, poultry, fish, beans, eggs and nuts.

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Healthy eating helps me to have more energy throughout the day and makes me feel better about myself in general. When I overindulge or eat junk food, it literally weighs me down and makes me want to go to sleep.  I love food, so I adapt healthier versions of my favorite meals and, of course, I treat myself once in a while.  I also eat smaller meals throughout the day to keep from overeating.  At first, it’s difficult to go from 3 huge meals to 6 tiny ones, but now I love it.  I can sample a variety of different foods and I’m never hungry because I know my next meal is right around the corner.

~Kerry M.
Living with Mental Illness

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Warnings about sugar

According to research, diets containing high amounts of refined sugar are associated with worsening symptoms of schizophrenia and a higher rate of depression. Current research recommends that you limit your sugar consumption to around 10 percent of total energy (or calorie) intake. Other dietary options such as fish, seafood and starchy roots provide a healthier energy-gaining alternative and are associated with reducing the prevalence of depression.

Keep a food journal

Are you even eating?  The answer 95 percent of the time is no, some people suffering with mental illness were actually fooling themselves.  It’s only when individuals are asked to write down everything they eat and drink that the true story is told.  Make sure to record the time of day and emotions surrounding your food choices.  Anorexia is also a form of mental illness and some patients claim that they have “hardly eaten anything at all” (Kirkpatrick, 2010).

Healthy brain foods

Diet is inextricably linked to conditions such as heart disease, obesity, and diabetes. However, what we consume also seems to have significant implications for the brain: Unhealthy diets may increase risk for psychiatric and neurologic conditions, such as depression and dementia, whereas healthy diets may be protective.

Make for Malta in Depression, Stroke, and Dementia

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A 2009 study published in Archives of General Psychiatry found that people who follow Mediterranean dietary patterns -that is, a diet high in fruits, vegetables, nuts, whole grains, fish, and unsaturated fat (common in olive and other plant oils) – are up to 30% less likely to develop depression than those who typically consume meatier, dairy-heavy fare.  The olive oil-inclined also show a lower risk for ischemic stroke and are less likely to develop mild cognitive impairment and Alzheimer disease, particularly when they engage in higher levels of physical activity.

Fat: The Good and the Bad

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A study conducted in Spain reported that consumption of both polyunsaturated fatty acids (found in nuts, seeds, fish, and leafy green vegetables) and monounsaturated fatty acids (found in olive oil, avocados, and nuts) decreases the risk for depression over time. However, there were clear dose-response relationships between dietary intake of trans fats and depression risk, whereas other data support an association between trans fats and ischemic stroke risk. Trans fats are found extensively in processed foods, including many commercial chocolates. A deficiency in polyunsaturated fatty acids has been linked to attention deficit/hyperactivity disorder in children.

Fish Oil to Fend Off Psychosis?

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Thanks to their high levels of polyunsaturated fatty acids, namely omega-3 fatty acids, fish can help fend off numerous diseases of the brain. A 2010 study correlated fish consumption with a lower risk for psychotic symptoms, and concurrent work suggested that fish oil may help prevent psychosis in high-risk individuals. Although data are conflicting, new research shows that the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid are beneficial in depression and postpartum depression, respectively, and other research suggests that omega-3 deficiency may be a risk factor for suicide. Oily, cold-water fish, such as salmon, herring, and mackerel, have the highest omega-3 levels.

Berries for Oxidative Stress

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Polyphenols, namely anthocyanins, found in berries and other darkly pigmented fruits and vegetables may slow cognitive decline through antioxidant and anti-inflammatory properties. A study in rats from 2010 showed that a diet high in strawberry, blueberry, or blackberry extract leads to a “reversal of age-related deficits in nerve function and behavior involving learning and memory.” In vitro work by the same group found that strawberry, blueberry, and acai berry extracts – albeit in very high concentrations -can induce autophagy, a means by which cells clear debris, such as proteins linked to mental decline and memory loss. Berry anthocyanins may also reduce cardiovascular disease risk by reducing oxidative stress and attenuating inflammatory gene expression.

Alcohol: Always in Moderation

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The Greeks touted “nothing in excess,” a refrain that still rings true: Low to moderate alcohol consumption has been associated with numerous potential physiologic benefits, including improved cholesterol profiles, beneficial effects on platelet and clotting function, and improved insulin sensitivity.  According to a recent meta-analysis, limited alcohol use is associated with a lower risk for overall and Alzheimer dementia, a finding supported by a 2011 study of German primary care patients.  Moderate alcohol intake may also protect against cerebrovascular disease, with wine potentially having added benefit because of its polyphenolic antioxidant components (ie, resveratrol). However, the health costs of alcohol consumption beyond low to moderate intake can quickly outweigh benefits to the brain, as heavy and long-term alcohol use can lead to alcohol abuse and dependence, impair memory function, contribute to neurodegenerative disease, and hinder psychosocial functioning.

*The US Food and Drug Administration defines “moderate alcohol consumption” as up to 1 drink per day for women and up to 2 drinks per day for men. One drink is equivalent to 12 fluid ounces of regular beer, 5 fluid ounces of 12% alcohol wine, or 1.5 fluid ounces of distilled spirits.

Rewed Awakening: Coffee for Depression and Stroke

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The world’s most widely used stimulant might do more than just wake us up: A 2011 meta-analysis found that consumption of 1-6 cups of coffee a day cut stroke risk by 17%.  Although it may increase blood pressure, coffee beans contain antioxidant compounds that may reduce oxidation of low-density lipoprotein cholesterol, and coffee consumption has also been associated with increased insulin sensitivity and reduced concentrations of inflammatory markers.  Another 2011 study reported that women who drink 2-3 cups of coffee per day have a 15% decreased risk for depression, compared with those who drink less than 1 cup per week. A 20% decreased risk was seen in those who drank 4 cups or more. The short-term effect of coffee on mood may be due to altered serotonin and dopamine activity, whereas the mechanisms behind its potential long-term effects on mood may relate to its antioxidant and anti-inflammatory properties, both factors that are thought to play a role in depressive illnesses.

Chocolate — and Still More Antioxidants

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Chocolate — the darker the better — seems to help scavenge free radicals and improve endothelial and platelet function, likely via flavanols (such as catechin), a group of plant-derived polyphenols. A 2010 cohort study published in European Heart Journal found that consumption of 6 g of chocolate daily – a standard Hershey bar weighs 43 g – was associated with a 39% lower combined risk for myocardial infarction and stroke in adults, whereas data collected from the Swedish Mammography Cohort demonstrated a 20% decreased risk for stroke in women who regularly consume chocolate. Although chocolate has been associated with a positive influence on mood, possibly mediated by the dopamine and opioid systems, an extensive review by Parker and colleagues suggests that the benefits are not sustained, with emotional “comfort” eating actually contributing to depressed mood.

What Not to Eat?

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Saturated fats and refined carbohydrates have highly detrimental effects on the immune system, oxidative stress, and neurotrophins, all factors that are known to play a role in depression. The study by Akbaraly and colleagues cited previously showed that a diet rich in high-fat dairy foods and fried, refined, and sugary foods significantly increases risk for depression. Similar findings were seen in another study from Spain, showing that intake of such foods as pizza and hamburgers increased the risk for depression over time, and in another study, women with a diet higher in processed foods were more likely to have clinical major depression or dysthymia.  Research published last year also showed for the first time that quality of adolescents’ diets was linked to mental health: healthier diets were associated with reduced mental health symptoms and unhealthy diets with increased mental health symptoms over time. Excess salt intake has been long known to increase blood pressure and stroke risk; however, recent data also correlate high salt intake, as well as diets high in trans or saturated fats, with impaired cognition.

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Much time and research went into presenting this blog concerning eating for our mental health and wellness.  The references found were numerous; please feel free to share this information and check the validity of diet truths I have chosen to share with you.

Lastly, I wish to share a very special blog written by my brother, who has drastically changed his life and mental wellness by changing his diet.  He’s a great guy who I love with all my heart.  There is truth to this “eating for our brains” and such hope.   Please go check out his article here: http://journeytohealth.posterous.com/physical-health-nutrition-and-mental-health-a.  You can also find him on Facebook here:  https://www.facebook.com/letsjourneytohealth?fref=pb.

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Wishing you a blessed day,

Wendy

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References

 

Kirkpatrick, K. (2010)  Food Diary.  http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/how-writing-everything-do_b_780535.html

Shall we eat our Chia pets?

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Guess what folks?  Edible chia seeds ARE exactly the seeds chia pets are made from and I have been curious lately WHY we are being so encouraged to EAT THEM.  I hear “chia seeds” and I see this cute little animal below:

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Chia pets were extremely popular during the ’80s and ’90s. The terra-cotta animals are spread with chia seeds that over time sprout and create a green, grass-like carpet of fur. (And yes, you can eat that fur!)   The company that began making the pets in just animal shapes continues to release new shapes and products to this day. You can find chia pets shaped like many things including even our President Barack Obama!

But, did you know that the seeds themselves used for chia pets are actually edible? Chia seeds have been cultivated since Aztec times. They are still grown and eaten in South America, from Mexico all the way down to Argentina. Now chia seeds are even grown in Australia, which has become the foremost producer.

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How To Eat Chia Seeds
Chia (Salvia hispanica) can be eaten raw as whole seeds. It can also be ground for use as a flour in baking, similar to ground flax. The seeds can be added to porridges, puddings, juice drinks, teas, and smoothies — the seeds turn gelatinous when they come in contact with water. Sprouted, chia can be added to salads and sandwiches, similar to alfalfa. Yum!

Nutritional Benefits
Many people eat chia for its nutritional benefits. Athletes like them because they’re packed with fiber, which means it keeps them fuller longer and provides more energy. Chia seeds also have a small percentage of protein, many essential vitamins and minerals, like potassium and calcium, and a very high amount of omega-3. The seeds actually do contain extractable oil, a reason why the Aztecs called the seeds chian or oily.

Some additional benefits of eating chia seeds include:

  • Feeling full and losing weight without starving
  • Balancing blood sugar levels
  • Help prevent diverticulosis and diverticulitis
  • Add healthy omega-3 oil to your diet
  • Feel more energized all day long
  • Bake with less fat
  • Age defying antioxidants
  • Reduces cravings for particular unhealthy foods
  • Adds a flavorful punch
  • Saves you money

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Lastly, I have discovered that my most favorite healthy meal of the day, Shakeology, contains the superfood chia seeds, in addition to so many other amazing nutrients.

So, with all this being said, you can eat your chia seeds, have a chia seed plant (and eat that too) or drink Shakeology once a day…you decide!

🙂 Wendy

Mmmmm…Fishy Friday!

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I love fish, especially white fish and salmon.  Omega-3 fatty acids are found in fatty layers of cold-water fish and shellfish, plant and nut oils, English walnuts, flaxseed, algae oils, and fortified foods. Hundreds of studies suggest that Omega-3 fatty acids may provide some benefits to a wide range of diseases: cancer, asthma, depression, cardiovascular disease, ADHD, and autoimmune diseases, such as rheumatoid arthritis.

A delicious healthy recipe you will want to try this evening is Flounder Piccata and is pretty simple to prepare.  You can also substitute tilapia for flounder, add a side of quinoa and fresh, steamed spinach or asparagus.  When I make this recipe I also serve it with a small side of salad.  Healthy, filling and scrumptious!

Note: I hate fish that tastes fishy.  Always garnish your fish during and after cooking with fresh lemon juice and lemon zest to eliminate any residue of fishiness to your fish.

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Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.

(Make this with chicken for those of you who don’t like fish)

Flounder Piccata
Servings: 4 • Serving Size: 1 piece •
Calories: 268.7 • Fat: 7.9 g • Protein: 34.5 g • Carb: 13.6 g • Fiber: 2.9 g • Sugar: 0.1 g
Sodium: 366.5 (without salt)

Ingredients:

  • 4 flounder filets  (17 oz total)
  • freshly ground black pepper
  • 2 large egg whites
  • 2/3 cup seasoned bread crumbs
  • olive oil spray (about 1 tbsp worth)
  • 1 tbsp light butter
  • juice of 1 lemon, lemon halves reserved
  • 1/4 cup dry white wine
  • 1/2 cup fat free chicken broth
  • 1 tbsp capers, drained
  • sliced lemon, for serving
  • 2 tbsp chopped fresh parsley, for serving

Directions:

Season fish with salt and pepper.  Heat oven to 200°.
 
In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish filet in the egg whites, then bread crumbs.

Heat a large saute pan over medium to medium-low heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until fish is opaque and cooked through. Set aside on a platter in a warm oven until you make the sauce.

Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil. Boil over high heat until the liquid is reduced to half, about 3 – 4 minutes. Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.

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Enjoy!  Wishing you a long, relaxing and lovely three day weekend!  (President’s Day on Monday, remember?)  🙂

Wendy