Natural Medicine Cabinet: How Healthy Eating Supports Brain Health

Did you know that the human brain shrinks and becomes less "nimble" in old age? Though not entirely avoidable, we may be able to slow the process, according to a new Oregon study. How? Healthy food!

A study from Oregon Health Science University and Oregon State University has, "identified mixtures of nutrients that seem to protect the brain, and other food ingredients that may worsen brain shrinkage and cognitive decline," as reported in the December 28 Oregonian article"Some diets protect aging brains, others accelerate harm, Oregon study suggests."[1]

Diets high in trans fats (in general, foods high in trans fats can include baked goods, chips, crackers, dips, and spreads), "stood out as posing the most significant risk for brain shrinkage and loss of mental agility."

Older adults whose diets included ample amounts of vitamins B, C, D, and E "consistently scored better on tests of mental performance and showed less brain shrinkage than peers with lesser intake of those nutrients." (In general, foods high in vitamins B, C, D, and E include green, leafy vegetables, citrus fruits, oily fish, fish oils, nuts, and seeds.)

Another great reason healthy nutrition is our natural medicine cabinet!

Which foods are "must-have" in your kitchen? Spinach? Kale? Fresh, seasonal fruits?

Reference
Rojas-Burke, J. (2011, Dec 28). Some diets protect aging brains, others accelerate harm, Oregon study suggests. The Oregonian. Retrieved from http://www.oregonlive.com/health/index.ssf/2011/12/some_diets_protect_the_brain_o.html

Health Benefits of Parsley Returns to Headlines

Last March we posted about the health benefits of parsley. Happily, parsley has made headlines again. This time in The Oregonian article "Make parsley the main attraction on your dinner plate."

For fun, here's an excerpt of our original post:

Perhaps our most well-known garnish, in other parts of the world parsley serves a heartier function. Leafy and a bit whispy, parsley can be used to make several sauces, including pesto, and is added to many grain and salad dishes, such as tabbouleh.

Plus, the rumors are true ... parsley does help freshen breath after eating more pungent foods like garlic!

Here's a link to a study[2] about how the antioxidant capacity of culinary herbs, including parsley, is affected by various cooking and storage processes: http://www.ncbi.nlm.nih.gov/pubmed/18224444

You can read the full post here:http://achsnews.blogspot.com/2010/03/health-benefits-of-parsley-featured-in.html

Sara Bir, Portland food writer and cooking instructor, has a delightful discussion about flat or curly, the eternal question, in "Make parsley the main attraction on your dinner plate." For example, flat is "grassier" and curly "brighter," and when chopped, flat has a universal look but curly gets "fluffy."

Which do you prefer? Help us promote good health ... Post your favorite parsley recipes here!

Adding Fresh Herbs to Ice Cream is a Savory, Healthy Flavoring

The weather is heating up here in Portland. We've had a few days of cooler weather and rain, but we're expected to reach 85 degrees for the next few days! That means, cool and refreshing treats are in order. We happily came across the article "Fresh herbs make sweet and sophisticated ice cream" in the Oregonian a few days ago, which includes some great recipes from the garden. Fresh mint ice cream anyone?

Here are some herbal pairings suggested in the article that sound especially refreshing:

• Chocolate and thyme
• Rhubarb and rose geranium
• Honey and lavender
• Orange and rosemary
• Rhubarb and mint
• Pear or apple with rosemary
• Blueberry, strawberry or peach with basil
• Cinnamon and basil
• Fig and rosemary
• Cherries and sage
• Stone fruit (peaches, nectarines, plums) and anise hyssop

ACHS Facebook fans have also posted their pairing suggestions to our page. Check them out here and post your own suggestions: http://www.facebook.com/pages/Portland-OR/American-College-of-Healthcare-Sciences/99091122240

To read the full-length Oregonian article, and to download herbal ice cream recipes, go to: http://www.oregonlive.com/foodday/index.ssf/2010/08/leafy_and_luscious.html