INTRODUCTION TO HEALTHY MIND PLATTER

Dr David Rock, Executive Director of the Neuroleadership Institute and author of 'Your Brain at Work', together with Dr Daniel Siegel, a Harvard-trained physician and codirector of the Mindful Awareness Research Center at UCLA, has jointly created  what they call the Healthy Mind Platter. 

This platter offers seven essential mental activities that are necessary for optimum mental health, and provides the full set of ‘mental nutrition’ that your brain needs to function at its best. 

Here they are:

Focus Time

When we closely focus on tasks in a goal-oriented way, taking on challenges that make deep connections in the brain.

Play Time

When we allow ourselves to be spontaneous or creative, playfully enjoying novel experiences, which helps make new connections in the brain.

Connecting Time

When we connect with other people, ideally in person, richly activating the brain’s social circuitry.

Physical Time

When we move our bodies, aerobically if possible, which strengthens the brain in many ways.

Time In

When we quietly reflect internally, focusing on sensations, images, feelings and thoughts, helping to better integrate the brain.

Down Time

When we are non-focused, without any specific goal, and let our mind wander or simply relax, which helps our brain recharge.

Sleep Time

When we give the brain the rest it needs to consolidate learning and recover from the experiences of the day.

FEED YOUR BRAIN SMARTLY WITH BRAIN FRIENDLY FOOD

At the onset, I must qualify explicitly that this funny caricature of the braindancer Dilip Mukerjea does not imply that you should eat your own brain (neither is my good friend!), although I am aware of one animal that does that.

It's the sea squirt.

According to what I understand, the sea squirt, also known as "dead man's fingers", is a small slug-like marine creature. Once, it has found an appropriate rock to set up home on, it has no further use for its brain, & digests it, thus becoming a stationary organism on the rock. [Biologically, it has both male & female reproductive organs. It spawns by releasing eggs & sperms into the water at the same time.]

Interestingly, as Dilip has pointed out in his many writings, this proves that the primary purpose of the brain is to produce movement.

In fact, more interestingly, but surprisingly, sea squirt is edible. The French eat it raw with lemon juice. It's also popular in Japan where tonnes are consumed annually.

Coming back to my focus, as outlined in the blogpost title, here is a quick reminder or rapid recap of some brain-friendly food:

[Dilip has written an extensive segment on this important aspect in his wonderful book, 'Unleashing Genius with the World's Most Powerful Learning Systems'. The excerpts can be found in this weblog.]

FISH:
Good source of omega 3 fatty acids. Especially resourceful are the more oily fish such as salmon, tuna, sardines and herring. Found in smaller amounts in eggs, liver, kidney;

FUNCTION: Brain cell membranes are where nerve signals must pass. These membranes must be refreshed continuously. The benefits of omega 3 fatty acids (DHA) or fish oil, provides a fresh supply of fatty acids;

WHOLE GRAINS:
Great source of brain boosting vitamins. Found in whole grain bread, cereal, brown rice, pasta;

FUNCTION: Provides much needed B vitamins to the brain. B1 is essential for maintaining healthy nerve cells. B6 converts the tryptophan in our food to serotonin, a chemical our body produces to regulate our moods and sense of well-being;

DAIRY PRODUCTS:
Eggs, milk, cheese, yogurt - always moderate your consumption of dairy products;

FUNCTION: Protein keeps you alert;
Milk: Provides a source of vitamin B2 for efficient working of brain neurotransmitters;
Yogurt: Has vitamin B5, known for its anti-aging qualities and helps in transmission of nerve impulses. Also a source of B12, important for maintaining nervous tissue health and which assists in memory function;
Eggs: Source of choline - has been shown to enhance memory and minimize fatigue;

NUTS:
Walnuts, hazelnuts, almonds, sunflower seeds, flax seed, sesame seeds, peanuts (avoid the salted versions);

MEAT, POULTRY, FISH:
Try to find free ranging ones. Animals raised in cages and force fed are usually also injected with chemicals which in turn you will ingest. Of course, moderation is key with these foods;

FUNCTION: Protein! Again, keeps you alert. Source of Vitamins B5, B6 and B12 (see above for function under Whole Grains and Dairy);

COLOURFUL FOOD: (No, not pizza)
Fruits & Veggies: Especially dark leafy greens, tomatoes, peppers, & berries;

FUNCTION: Contains folic acid (also called folate & folacin) which helps with production of serotonin (mood stabilizer);

By the way, to entertain those readers with the curiosity streak, just like me, here are some beautiful pictures of the sea squirt. More information about this weird but good-looking creature can be found at this link.

NEURO-NUTRITION: Discover How to Keep Your Mind & Body Sharp & Nimble

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SODA POPS

These drinks contain an immense amount of processed sugar, a regular high intake of which can lead to hypoglycaemia and/or Attention Deficit Disorder. The latter is an affliction that has struck numerous children who are inherently bright, but unable to maintain concentration in the classroom.

Water and fresh fruit or vegetable drinks are a desirable alternative to sodapops.

SMOKING & ALCOHOL

Smoking interferes with the supply of oxygen to the brain, and is injurious to the thinking process.

Alcohol, unless taken in moderation, ravages the brain cells.

Both smoking and alcohol impede the immune system. Keeping dangerous microbes out of the body and destroying those that do get in is the job of the immune system. If it is not allowed to function efficiently, a person’s ability to recally information can be adversely affected.

Cigarettes use up essential nutrients, particularly vitamin C, which is used at the rate of 25 mg per stick.

Nicotine, like alcohol, stimulates adrenalin, so that the two together are a dangerously potent mixture.

STRESS

Stress equates with distress; neither help to promote prime learning or recall abilities.

Stress raises blood pressure, as the heart and blood vessels react to emotions. When we are constantly stressed, all the systems involved in blood pressure control become overworked.

It is thus very important to learn and to practise stress-release techniques; some of these could be yoga, ta’i chi, aikido, breathing exercises, aerobics, meditation, and so on.

A Positive Mental Attitude is highly recommended!

[Excerpted from 'Unleashing Genius with the World's Most Powerful Learning Systems', by Dilip Mukerjea.]

NEURO-NUTRITION: Discover How to Keep Your Mind & Body Sharp & Nimble

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SUGAR SEESAW!

Delicious and delectable, destructive and deadly. Sugar.

Problems with low energy levels are often caused by an imbalance of blood sugar.

This difficulty almost always starts in infancy. Sugar in the form of glucose is our principal source of fuel. It is the end product of all our carbohydrate consumption.

Adults have about two teaspoons of glucose in their blood; children have a pro rata amount, depending upon their size. Imagine this amount compared to the eight teaspoons in a candy bar!

Problems erupt when we get too quick a ‘hit’ of blood sugar (when it rises too rapidly).

This comes from refined carbohydrates, especially refined sugar, such as in the candy bar. High blood sugar, if maintained, could lead to a diabetic coma. On red alert, the body pours insulin into the system in a frantic effort to lower the blood sugar.

Insulin lowers blood sugar levels by storing glucose in cells. If the insulin becomes too reactive, it brings the blood sugar down too low, too often. The sugar high-high is followed by a sugar crash; this pattern, if it persists, becomes a roller-coaster ~ from craving to crash to craving, and so on.

The immune system is weakened, as the ability to resist and to fight infection is greatly reduced. The insulin in the bloodstream is churned up, the pancreas goes wild, and a sugar rush occurs.

The havoc created attacks your concentration, memory, and powers of reasoning.

Blood sugar levels must be controlled by ingesting the proper nutrients. One of these is chromium, a core molecule for glucose tolerance factor (GTF), produced by the liver, as well as magnesium, and vitamin B3. To combat blood sugar imbalance:

* Cut down on convenience foods and fizzy drinks; they usually contain refined carbohydrates;

* Eat a healthy breakfast, daily. Meals and snacks should consist of a good balance of complex carbohydrates, proteins, and fats;

* Avoid excessive use of fruit juices, or if you do have them, make sure that they are very diluted. Freshly squeezed fruit juices should be drunk straight away. Fresh fruit (washed)is highly recommended;

* Avoid, or limit, refined sugar, honey, and sugary foods like cordials, cakes, and biscuits;

NOTE:

Sugar in its natural form is either labelled ‘molasses’ or ‘muscovado’, and these contain all the naturally-occurring nutrients; it is also found naturally in fruits.

COFFEE & TEA:

With both these drinks, if several cups a day are drunk, there is a diuretic effect where essential minerals like potassium, magnesium,and calcium are flushed out of one’s system.

However, for medicinal purposes, certain herbal teas are recommended. Caffeine is known to raise blood pressure if several cups a day are drunk; this may be due to the diuretic effect.

Many people just accept raised blood pressure levels because they feel fine but this is foolish. It is always possible to feel well, up until the moment of a heart attack or stroke.

Consistently high blood pressure is of considerable concern because of the insiduous damage it does to the brain,heart and kidneys.

[To be continued in the Next Post. Excerpted from 'Unleashing Genius with the World's Most Powerful Learning Systems', by Dilip Mukerjea.]

NEURO-NUTRITION: Discover How to Keep Your Mind & Body Sharp & Nimble

[continued from the Last Post.]

WHITE FLOUR & WHITE RICE:

When a person persists in eating white flour and white rice, they can become weakened and less resistant to disease.

Rice has seven layers, which contain vitamins, minerals, enzymes, protein, carbohydrate, fat and fibre.

When rice is processed, all of the outer layers, the husk, and the germ, are discarded leaving only the central white part consisting of carbohydrate and some protein. The final polishing of the white rice with talcum powder or glucose removes any last trace of minerals, B vitamins and most of the protein.

Whole grain rice (brown rice) has only the indigestible husk removed; all the nutrients remain. Whole wheat flour, as opposed to white flour, is strongly recommended.

Note: If grain is “whole” it means that although it has been flattened, flaked, or made into flour - no part of it has been removed.

MILK WARNING!

Evolutionarily speaking, human beings are not really designed to consume cow’s milk.

Some specialists believe that cow’s milk is designed for baby cows, not for baby humans.

Dairy foods only entered our diet around 10,000 years ago, when humans started to pen animals and to grow crops.

We are designed for human milk. Cow’s milk contains casein, which is very dense and hard to digest. Even calves, when weaned, grow to maturity eating nothing but grass ~ amazing, but true, they do not need milk for growth.

Goat’s milk is a bit more digestible for humans. And wonder of wonders, the closest milk to our own is donkey milk!

Lactose-intolerant children lack sufficient amounts of lactase, the sugar-digesting enzyme, and thus respond poorly to milk.

There are several other problems that make milk problematic, such as incompatibility of casein with stomach acid, babies suffering from cow’s milk protein allergy, respiratory tract infections in small children due to the ‘mucus forming’ tendency of dairy products, and because of milk being rich in saturated animal fats, it favours a metabolic byproduct called arachadonic acid, which in excess, is an inflammatory substance. As a result, it is implicated in inflammatory problems such as eczema and asthma.

New research is revealing several more alarming issues about milk, so be warned.

Meanwhile, breast milk is still best for growing a healthy baby!

[To be continued in the Next Post. Excerpted from 'Unleashing Genius with the World's Most Powerful Learning Systems', by Dilip Mukerjea.]

NEURO-NUTRITION: Discover How to Keep Your Mind & Body Nimble & Sharp

[continued from the Last Post.]

FISH:

The “brain food” of neuro-chefs, fish provides us with ingredients that help develop human intelligence. The flesh and oils from several cold water fish such as salmon, tuna, mackerel, anchovy, lake trout, bluefish, herring, sablefish, Atlantic sturgeon, and others, such as herrings, and shark, are ideal items on the menu for a “brainfest.”

They provide the omega-3 fat, EPA (eocosapentanoic acid), which is used for building brain and nervous tissue. Fish liver oils are the richest natural source of vitamin A, needed for growth and to keep our body tissues healthy.

Shellfish can also be very nutritious as they are rich in protein, but first check out where they have come from: several sources are no longer safe because they have been contaminated by oceanic toxins and eco-pollution.

MEAT:

Meat can be highly nutritious, but be wary of what you buy.

Aside from the hazards of synthetic chemicals in meat, we have in recent years also seen the proliferation of deadly animal afflictions such as mad cow’s disease, chicken flu, SARS (from civet cats), and other, as-yet-unknown, bio-toxins.

If on the other hand, all is well with the meat supply, here are some considerations: if you wish to stay alert after a meal, stay clear of pork, beef, and turkey. The first two take the longest to digest, and turkey contains a chemical that makes you feel drowsy.

Chicken, in this situation, is fine.

Red meat is an important source of iron, zinc, vitamins B6 and B12. Unfortuantely, red meats are also implicated in cancer, heart disease, and inflammatory diseases such as eczema, asthma, psoriasis, and arthritis.

Wild game, being free of synthetic chemicals, is often recommended. The advantage of game meat is that it is free-range, and thus free of chemicals, including large amounts of antibiotics and growth hormones that are found in the meat of factory-farmed animals.

The fats in game meat are also completely different.

A word of caution: it is very important to remove any lead shot that may remain in game meat. Otherwise, game is an ideal substitute for any red meat recipe.

[To be continued in the Next Post. Excerpted from 'Unleashing Genius with the World's Most Powerful Learning Systems', by Dilip Mukerjea.]

NEURO-NUTRITION: Discover How to Keep Your Mind & Body Sharp & Nimble

[continued from the Last Post:]

FRUIT & VEGETABLES

Fresh fruit and vegetables are part of any balanced, healthy diet.
They are rich in nutrients, and are quickly and easily digested. Because they contain ample fibre for cleansing the digestive tract, they keep its muscles fit and flexible. Pectin, a powerful detoxifier, helps the body to get rid of lead and mercury; it can be found in apples, bananas, citrus fruits, and carrots.

Beneficial antioxidants are the natural pigments that give fruits and vegetables their colours. So a plateful of colourful food will automatically improve your antioxidant status.

Vitamin C fruits such as citrus fruit, kiwi fruit, blackberries, and strawberries, conduct toxins such as lead, cadmium, and arsenic out of the body.

Vitamin C rich vegetables include cabbage, bean sprouts, peppers, potatoes, and sweet potatoes.


Vitamin C is mainly stored within the brain, the lungs, and the adrenal glands, which produce adrenalin. It is water-soluble, and is thus found in the fluids that flow between our cells. It acts as a wandering mercenary, fighting harmful free radicals that attack ourbodies.

To maintain a constant supply, we need to eat foods rich in this vitamin, every day. Note that it is impossible to take too much vitamin C as any excess simply passes through the body, excreted as urine.

CAUTION:

1. Beware of fresh fruit and vegetables that have been chemically treated with preservatives; they may look enticing, but could be harmful.

Wash these items thoroughly before eating them. A capful of vinegar in a bowl of water helps to break down the waxy residue that is on most fruit. Remove the outer leaves of vegetables. The World Health Organisation recommends that we eat five portions of fruit and vegetables a day.

2. Don’t assume that fresh is best. Frozen can be just as good.

Several suppliers ensure that frozen fruits and vegetables are chilled immediately after being picked. This means that they contain more nutrients than produce that has been sitting on the shelf.

NUTS, SEEDS, & WHOLEGRAINS

These are highly concentrated sources of "brain food", and should be eaten without the addition of extra salt or sugar ~ natural is best.

Nuts are excellent sources of protein, vitamins and minerals, and especially of natural oils. Only the fresh, raw varieties are recommended, as roasted or salted (processed) ones often contain damaged fatty acids that are harmful. Buy them in small quantities so that they do not go rancid.

For small children, they can be ground into a powder and sprinkled onto savoury or sweet dishes ~ more of the nutrients are absorbed by doing this.

Wholegrains belong to the grass family and include rice, wheat, oats, barley, rye, millet, and corn. If the grain is whole, it means that although it has been flattened, flaked, or made into flour, no part of it has been removed.

Nuts, seeds, and green leafy vegetables are rich in calcium and phosphorus, both antagonistic to lead, a poisonous ‘heavy metal’. Calcium is also antagonistic to cadmium and aluminium.

Sunflower, pumpkin and sesame seeds, and pine kernels are wonderfully nutritious, and an ideal snack. They are rich in omega-6 series of essential fats, and pumpkin seeds are also a good source of the omega-3 series.

They offer substantial amounts of zinc, magnesium, and calcium. Sprouted seeds, beans, and grains are rich in plant enzymes, and are probably the perfect food.

Examples of what can be sprouted at home are mung beans, chickpeas, whole lentils, oat grains, sunflower and pumpkin seeds, aduki and soya beans, wheat and rye grains, barley, and millet.

[to be continued in the Next Post. Excerpted from 'Unleashing Genius with the World's Most Powerful Learning Systems', by Dilip Mukerjea.]

NEURO-NUTRITION: Discover How to Keep Your Mind & Body Sharp & Nimble

Nutritional needs vary from person to person, depending on age, sex, health status, and total diet. Diet is intimately related to health. Yet, what is clear is that nutritional deficiencies can cause brain imbalances that trigger shock waves throughout the body, resulting in fatigue and forgetfulness, depression and anxiety.

In other words, it can transform one from a winner to a washout!

"It’s not the years in your life but the life in your years."
~ Anonymous

We now live in an environment that is completely different to the one in which we evolved. It is a fast-food world, swiftly becoming a fasterfood world!

Industrialisation has caused us to breathe in small amounts of ‘heavy metals’ such as lead, cadmium, mercury, aluminium, and copper on a regular basis. Heavy metals are also antinutrients, which means that they block the positive use of nutrients from our food.

In its natural state, our food delivers seven principal elements: proteins, fats, carbohydrates, fibre, water, vitamins, and minerals.

There are numerous possible variations amongst these elements. The types of components and the balance between them determine whether what you eat is useful, useless, or damaging. A baby is the sum of all the food that the mother ate during pregnancy, and what he or she has subsequently eaten and digested.

Today, there are numerous high-quality health supplements available as ‘insurance’ against the effects of pollution, agro-chemicals, nutrient-poor exhausted soil, depleted nutrient content of foods due to longdistance shipping, possible poor absorption of nutrients, and so on.

Compared to 50 years ago, there has been an enormous decline in mineral content. It is advisable to take supplements (e.g. multi-formula supplements) with meals as they are better absorbed that way.

Every cell and every molecule in the human body renews itself in six to twelve months ~ and at a much faster rate in small children.

The right raw materials will ensure that we can replace and repair poor diet behaviour, and create good health. Good digestive habits ensure a healthy supply of nutrients to your brain.

It is recommended that children have slightly more fat in their diet than adults as they need the extra calories in the early years.

With calories, remember that it is not just the quantity but also the quality that counts.

The trick is to use the right fats and not to carry this high dietary fat content over into adulthood.

If you need to be on a special diet, please consult a doctor or naturopath.

Meanwhile, here are some tips on what to eat and drink, and what to watch out for, in order to stay brain-fit!

WATER

Water is the most critical nutrient in your diet. About 50 to 65 percent of the human body is water: the more body fat, the less body water you have. Since 75 percent of the brain is water, it’s no wonder that dehydration quickly leads to headaches and dizziness, and interferes with its efficiency.

Start your day with 8 to 16 ounces of water; it will help you remain alert.

Take time for a quick drink of water at least every 30 to 45 minutes. Because water is an efficient conductor of electrical and chemical energy, it facilitates communication within the brain and central nervous system.

A regular intake of water (best at room temperature, and in small doses throughout the day) will also help boost your memory!

When exercising, note that drinking plain water may replace the volume of lost fluids, but it doesn’t replace the energy or electrolytes you need for the long haul. In such instances, go for a reputable sports drink containing a blend of water, carbohydrate, and electrolytes; they can replace what exercise drains from you ~ fluid, fuel, and salt.

[To be continued in the Next Post. Excerpted from 'Unleashing Genius, with the World's Most Powerful Learning Systems', by Dilip Mukerjea.]

NEURO-NUTRITION: BRAIN FOOD

It’s not the moments in your life,
but the life in your moments.

In its natural state, our foods deliver seven principal elements:

proteins, fats, carbohydrates, fibre, water, vitamins, and minerals.

A baby is the sum of all the food that the mother ate during pregnancy, and what he or she has subsequently eaten and digested. Eat well. You were born a winner. Stay that way!

Now look at the pyramid below and learn how you can stay brain-fit!


[Excerpted from the 'Brainbabes' edition of The InGenius Series of bookazines by Dilip Mukerjea. All the images in this post are the intellectual property of Dilip Mukerjea.]