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| Dr. Nancy Emerson Lombardo with HealthCare Insights, LLC |
| Hello All,
Hope that the start to your summer is going well and that you have a summer vacation coming up soon!
At this time everybody is becoming more concerned about going green to save the planet. But you should also start considering going green to save your brain and body! When your parents told you to “eat your veggies” it wasn’t so you would clean your plate, it was so you would stay healthy and grow strong! Now we know that vegetables are more important for us then ever!
Wondering why it’s time go green and “eat your veggies?” Check out the featured article for the answer! |
| “Eat Your Veggies” |
| is at the Heart of Memory Preservation Nutrition®
Continuing our series on Consumer Guidelines for a Brain Healthy Nutrition, this month’s feature is VEGETABLES. Study after study, using different populations around the world, has concluded that people who eat more vegetables than others in the study, have lower risk of cognitive decline and brain diseases such as Alzheimer’s disease (lead scientists include Amy Graves, Martha Morris, and James Joseph).
A variety of green leafy and brightly colored vegetables, as well as dried beans and peas and low sodium vegetable juice, are essential to brain and body health. Vegetables, beans and peas are major elements of the Mediterranean Diet and the DASH diet. People scoring high on each of these diets have been shown to have lower risk of cognitive decline (see publications by Nikolaos Scarmeas, MD at Columbia School of Medicine, and Heidi J. Wengreen with the Cache County (Utah) Study on Memory, Health and Aging).
Among vegetables, the stars appear to be leafy green vegetables which contain high levels of antioxidants including vitamins A and E, as well as traces of omega 3’s, and other brain healthy nutrients. Leafy green vegetables include spinach, broccoli, delicious Swiss chard, kale, collard greens, all the bok choys and their relatives, pea stems/leaves (all the rage in Chinese restaurants) and all the lettuces except iceberg, and many many more. Explore to give your taste buds a treat!
Romaine lettuce, among other leafy vegetables, also contains high levels of S-adenosylmethionine, more well known as SAM or SAMe, which Professor Thomas Shea of the University of Massachusetts in Lowell, discovered to be important to brain health and related metabolic processes in the brain. Our bodies like all living cells make some SAM but usually not enough to meet our needs, and so it is essential to ingest more of it in the food we eat. There are also supplements available, such as Dr. Shea’s/U Mass Lowell’s patented product licensed and marketed as “Great Mind®” by Nature Made. Which contains SAM, folic acid, B-12, N-Acetyl Cysteine (NAC), and Acetyl L Carnatine.
Aim high, as vegetables are key to brain and body health. 7-10 portions a day of a variety of vegetables is ideal. You can obtain at least one portion’s worth by drinking a glass of low sodium vegetable juice a day. Best are the 100% vegetable juices such as low-sodium V-8. Those mixed with fruit juices may taste better to you but you are then drinking less vegetable juice and more fruit juice laden with fructose (a form of sugar).
Most Americans do not eat many or hardly any vegetables. And French fries and ketchup do not really count, though they are better for you than a donut or pastry.
Another solution for people who can’t or don’t eat enough vegetables and fruits is a supplement with impressive research credentials comprised of dehydrated vegetable/fruit juice in a capsule or delicious chewable form (the tastiest “gummy” you ever experienced) …salt, sugar is removed so safe for diabetics, and essential nutrients of 17 different fruits and vegetables are included so it is classified as a whole food by the FDA (no sales tax in MA!). Special orders for just the vegetable form is possible. Contact me for more information or check out my website: Nancy’s Juice Plus Website
Also check out delicious veggie recipes on my other website: www.healthcareinsights.net |
| Public invited to five presentations by Dr. Emerson Lombardo June 3rd, June 14th and June 17th and July 14th, July 15th, and July 20th |
| See Dr. Emerson Lombardo in Person!
June 3rd, 2010: Food for Thought: Healthy Eating for a Healthy Brain
This free event will be held in North Chelmsford, MA at The Atrium at Drum Hill, 2 Technology Drive, North Chelmsford, MA 01923. This event runs from 5:30pm to 7:30pm. Refreshments at 5:30 with presentation at 6:00. Check out the events page at www.healthcareinsights.net
June 14th, 2010: Brain Healthy Nutrition
This free event will be held in Newton, MA at the Newton Health Care Center, 2101 Washington Street, Newton, MA 02462. This event runs from 8:45am to 10:15am with Q & A time. CEU’s offered for Nurses and Social Workers. Check out events page at www.healthcareinsights.net
June 17th, 2010: Brain Healthy Nutrition for Exercisers
This free event will be held in Roxbury, MA at the Salvation Army 23 Vernon St, Roxbury, MA 02119. This event runs from 11:00am-1:00pm, lunch included. Check out the events page at www.healthcareinsights.net
July 14th, 2010: Brain Healthy Lifestyles
This free event will be held in Worcester, MA at Tatnuck Park, 340 May St, Worcester, MA 01602. This event runs from 11:30-1:30pm. Come for lunch at 11:30 and presentation at 12:00pm Check out the events page at www.healthcareinsights.net
July 15th, 2010: Mental Health and Aging Conference
This conference will be held in Boston, MA at the John Hancock Center, 40 Trinity Place, Boston, MA 02116. This conference runs from 9:00am-4:00pm. Dr. Nancy Emerson Lombardo will be the keynoter speaking at 10:15am-11:45am. The topic is Evidence Based Recommendations for Brain Healthy Nutrition. Check out the events page at www.healthcareinsights.net
July 20th, 2010: Food for Thought: Healthy Eating for a Healthy Brain
This free event will be held in Newton, MA at The Falls at Cordingly Dam, 2300 Washington Street, Newton, MA 02462. This event runs from 5:30-7:30. Refrestments at 5:30 with presentation at 6:00. Seating is limited so RSVP to 617-928-0007. Check out the events page at www.healthcareinsights.net |
| This Months Featured Recipe! |
| To go with our theme of green leafy vegetables here is a delicious green smoothie, perfect for the summer!
If you prefer your green smoothies sweetened with fruit check out our website for additional recipes. www.healthcareinsights.net
Another whole set of healthy recipes featuring vegetables is found in Adrienne Martin’s 50/50 diet plan (referring to 50% raw and 50% cooked) www.the5050dietplan.com
MPN™ Avocado, Spinach, Pepper, Garlic, & Tomato Savory Smoothie
– A Brain Healthy Recipe[1] –
INGREDIENTS: AMOUNT:
| Spinach leaves, washed |
1 large handful |
| Orange Bell Pepper, seeds removed |
¾ |
| Avocado (Scoop out meat with spoon, remove pit, dispose of peel & pit) |
½, meat only |
| Garlic, peel cloves |
3 cloves |
| Tomatoes, whole |
2 medium |
| Cinnamon |
¼ teaspoon |
| Green kelp powder or red dulse flakes (optional) |
¼ teaspoon |
| Water |
2 cups |
METHOD:
- Put everything in a big food processor.
- Blend until smooth, just a few minutes
[1] Adapted from website of Boutenko Family, which includes Victoria Boutenko, author of Green for Life. The Boutenko’s have come up with a creative solution of how we humans can get ore raw greens into our lives deliciously – blend the vegetables with fruits to make an enjoyable drink. “From this smoothie, the body can absorb the essential nutrients much more efficiently. Anyone can prepare tasty green smoothies quickly in their own kitchen, with the own choice of ingredients.”
© 2010 Nancy Emerson Lombardo Ph.D., and colleagues, HealthCare Insights, LLC. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, Photocopying, recording or otherwise, without prior written permission of Health- Care Insights, LLC. Direct correspondence to Nancy Emerson Lombardo, Ph.D. nemerson@healthcareinsights.net 978-621-1926
MEMORY PRESERVATION NUTRITION® provided by BRAIN HEALTH AND WELLNESS CENTER® OF HEALTHCARE INSIGHTS, LLC
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