Nourish the mind

Late in October, Rebecca was asked to give a lecture at the Aurora Leisure Centre about Nourishing the Mind. Below is the pdf of the PowerPoint presentation for your information, as well as the key summary points and two brain-friendly recipes for you to try.

The presentation (as a pdf file): Nourishing the Mind Presentation

NOURISHING THE MIND SUMMARY

  • Complex carbohydrates – 5-7 servings of vegetables and fruits per day, eat with protein and fibre, green drinks with flax (see recipe below), add black beans or kidney beans to any recipes asking for ground beef and half the meat.
  • Essential fatty acids – fish 2-3 times per week (mercury-free, PCB-free coldwater fish such as Atlantic salmon, cod, mackerel, herring, sardines, anchovies), nuts and seeds, flax oil – good quality fish oil supplement – use oils for salad dressing, not to be heated.
  • Phospholipids – choline from eggs, organ meat and lecithin, brain booster supplement include phosphatidylcholine (PC), phosphatidylserine (PS) and/or choline. DMAE not available for sale in Canada.
  • Amino acids – 2-3 servings of good quality, animal and vegetable protein per day
  • Vitamins and Minerals – 5-7 servings of vegetables and fruits per day (heard this before?), multivitamin and mineral supplement with at least 25 mg of B complex, 10 mcg of B12, 100 mcg of folic acid, 200 mg of magnesium, 3 mg of manganese, 10 mg of zinc. (Source: Patrick Holford, New Optimum Nutrition for the Mind)
  • Water – urine should be straw-coloured – about 1 – 1.5 litres/day but varies depending on activity, altitude and heat
  • Keep brain active – learn, create, laugh, move

GREEN POWER SMOOTHIE

½ cup papaya juice
1 banana
1 cup frozen berries (blueberries are my favourite)
½ cup grated beet
1 large handful spinach or other greens like kale
1 tsp spirulina (marine algae)
2 tbsp flax
Water to desired consistency

Put all ingredients except flax into blender. Blend until smooth. Add flax and blend to mix. You could also add a scoop of protein powder to make this even more powerful!

CHICKPEA CURRY WITH APPLES AND RAISINS

2 tsp coconut oil
1 onion, diced
2 tsp curry powder
1-2 tbsp spelt flour
1 cup water
2/3 cup diced red pepper
2/3 cup diced yellow pepper
1 cup diced zucchini
1 cup diced butternut squash
1 19oz can chickpeas,
½ cup vegetable broth
1 apple, unpeeled and diced
½ cup raisins (or dates)

In large skillet over medium heat, melt oil and add onions, sauté until soft. Stir in curry powder and sprinkle with 1 tbsp flour. Add water stirring constantly. Add vegetables and bring to a boil. Cook for 10 minutes, stirring often. Add water as needed. Add chickpeas, apple, raisins and broth. Reduce heat and simmer for 10 minutes.

Serve over coconut rice.

COCONUT RICE

1 tbsp coconut oil
1 medium onion, chopped
1 tbsp fresh ginger
2 cloves garlic
½ tsp turmeric
½ tsp sea salt

Sauté above ingredients in a large pot with lid for about 5 min, then add the ingredients below:

1 ¾ cups brown basmati rice
15 oz. can coconut milk
2 cups water
½ tsp grated lime zest

Bring to a boil over high heat. Cover and reduce heat to low, simmer for 15-20 min.

Note on oils: Extra virgin olive oil is a polyunsaturated fat and cannot be heated higher than 350 degrees Fahrenhuit; neither can any of the oils of EFAs. When cooking with heat, use either ghee, butter or coconut oil.