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Getting Back in Touch with Nature at the Farmers’ Market – Why you should go to your local farmers’ market weekly

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Nothing like a coyote encounter while walking through the Presidio on an early Sunday morning. It is not the first time, but this time was different. The coyote was walking very slow and right to-ward me, watching me closely. And with no apparent intention of moving off the path. So I moved off the path, giving the coyote as much room as possible. Just a minute later I ran into a couple who informed me that there was a new coyote den and mama was of course very protective. Although coyotes usually go after chickens, rabbits, and sometimes dogs, they are wild and I felt the wild in this coyote.

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This made me think about a five part KQED series I watched called Earth, A New Wild, which explores the frontiers where man and wild animals meet. This is becoming more common as the human population grows and we lose land and forests to development. What I took away from this series is that we are a part to nature; we are NOT separate from nature. No matter how hard we try to separate ourselves from nature with our offices, vehicles, roads, technology, and grocery stores filled with processed foods, we still are a part of this huge ecosystem with all its delicate balances. And since we are a part of nature, we can also be a part of the solution when it comes to loss of forests, fish, animals, and clean oceans. And thankfully, there are so many great organizations dedicated to being a part of the solution.

There is so much that we CAN do, sometimes it feels overwhelming. Where do we start? What if we start simple with visiting a farmers’ market every week and shopping for fresh, local, organic produce, pasture raised eggs, local olive oil, and meats from pasture raised animals? Shopping at a farmers’ market has so many benefits for you and for our earth:

1. You get back in touch with nature by observing the seasons through the produce that is available in the summer, winter, spring, and fall. This is really hard to observe in a grocery store, since we import foods from all over the world!
2. You eat fresh and seasonal foods, which provide vitamins, minerals, and other nutrients to keep you strong, smart, and healthy. Nutrients were not lost in a long transportation process from another country.
3. You eat organic, which means that your body does not need to detoxify high amounts of pesticides found in conventional produce.
4. By buying foods at a farmers’ market, you support farmers who use sustainable practices, which is good for our earth!
5. You engage your senses: especially visual, taste, and touch. Love the free samples!
6. You score great recipes from the farmers and other folks just eager to share their recipes.
7. Going to the farmers’ market is a fun social activity, whether with your mate, friends or your family. And did I mention all the samples? 🙂
8. The farmers’ market provides good people watching too!

Part II: Brain Boosters!

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As I mentioned in Part I of this blog series on brain health, you certainly cannot separate the brain from the rest of your body! Adequate sleep, blood sugar control, exercise, eating nutrient dense foods, managing stress levels, and staying away from excess sugar, caffeine and alcohol all positively impact your brain health. And the health of your gut also plays a big role in your brain health! I emphasize this again because we often forget to start with the basics, which more often than not make a dramatic difference!

Assuming that you have the basics down, and are still looking for additional brain power, let’s start with your brain’s massive requirement for energy! Mitochondria are often called the powerhouses in our cells that generate energy. Unfortunately, mitochondria are very susceptible to oxidative stress caused by poor diet, lifestyle, and toxins of all types. This oxidative stress can cause inflammation, including neuro-inflammation, which produces an unstable environment in our brains.

How do we support mitochondrial metabolism so that our brain feels energized? The B vitamins are closely involved in overall brain health. In fact, low levels of Vitamin B1 can result in poor concentration and attention. B1 is essential for energy production in the brain. Deficiencies of Vitamins B5 and B6 may lead to poor memory and increased feelings of stress. It is well known that B12 deficiency leads to impaired mental function and even depression. Most of the B vitamins are found in vegetables, beans, whole grains, and nuts/seeds. B12 is found in liver, meat, fish, and dairy. Supplementing with a B vitamin complex can be extremely helpful, especially if you are under a lot of stress like studying for finals, completing a major work project, or making a major life transition.

The brain is partly composed of billions of nerve cells, known as neurons. Neurons allow the brain to communicate within itself and throughout the rest of the nervous system. Messages, called neurotransmitters, are passed back and forth. Neurotransmitters are made from amino acids, which often must be derived directly from the diet. For example, the neurotransmitter serotonin, which is involved in feelings of contentment, is made from the amino acid tryptophan. Adrenaline and dopamine, neurotransmitters that are involved in helping us feel motivated, are made from phenylalanine. Acetylcholine, another neurotransmitter, is very involved in memory and cognitive function. And guess what, B vitamins are very important in the process that converts amino acids to neurotransmitters. In fact, B6 is involved in the manufacture of all amino acid neurotransmitters! Vitamin C and Magnesium are also involved in helping amino acids convert to neurotransmitters. I personally take Magnesium and Vitamin C supplementation on a daily basis. It is important to note that magnesium and Vitamin C are easily depleted by stress!

And what about Omega 3 essential fatty acids? A large percent of the fat in our brain is made from the essential fatty acids. They are termed essential as they cannot be made within the body, so must be derived directly from the diet. Each fatty acid performs vital functions in the structuring of brain cells, ensuring that smooth communication is possible within the brain. DHA, one of the Omega 3 essential fatty acids, is an important component of neuronal cell membranes. DHA promotes optimal brain formation and function, vision and psychomotor development in infants. This is why it is a natural component of breast milk! DHA may also improve adult brain function, by improving brain ATP production and mental task performance. The Omega 3’s, including DHA, are found in higher amounts in fatty fish like salmon and halibut. If you are not a fish eater, consider a DHA supplement to give you a brain boost for a specific time period.

One of my favorite brain nutrients is Acetyl-L-Carnitine.  It is one of the most extensively researched brain nutrients with a proven ability to enhance mental energy. Specifically, acetyl-l-carnitine energizes the brain, increases levels of neurotransmitter chemicals needed for memory and focus, and repairs damage done to brain cells by stress and poor nutrition.If you are experiencing mental fatigue or short attention span, acetyl l-carnitine may be very helpful for you.

I referred to neuro-inflammation earlier in this post. Antioxidants are very important to combat inflammation. You can find antioxidants in large quantities in fruits and vegetables. Spices are also a good source of antioxidants. Curcumin is one of my favorites, found in the Indian spice turmeric. It has been shown to tame neuro inflammation, thus having a protective effect on the brain. Tumeric is a fun spice to experiment with in cooking your meals. You can also take it in supplemental form.

Here’s to optimal brain health!!

 

Boost Brain Power without Adderall

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Several months ago, while driving to a meeting, I was listening to a NPR radio segment about college students and their off label use of the prescription drug Adderall, also known as Addy. This medication is used to treat Attention Deficit Hyperactivity Disorder (ADHD), on the premise that it may help to increase ability to pay attention, concentrate, and stop fidgeting.

Adderall is a combination of stimulants (amphetamine and dextroamphetamine) and is thought to work by restoring the balance of certain neurotransmitters in the brain. Dosage is based on the recipient’s medical condition and response to treatment.

According to WebMD.com, this medication may cause withdrawal reactions, especially if it has been used regularly for a long time or in high doses. Withdrawal symptoms include severe tiredness, sleep problems, and mental/mood changes such as depression. Adderall, in rare cases, may cause addiction. Symptoms while taking Adderall include loss of appetite, weight loss, dry mouth, stomach upset/pain, nausea, vomiting, dizziness, headache, diarrhea, fever, nervousness, and trouble sleeping. It can also raise your blood pressure. Not a pleasant list of side effects!

Adderall has been adopted as a cognitive enhancer at college campuses. Students who want to perform better, get better grades, and also have a social life during their college years can get Addy from their friends or buy it very easily on college campuses. The New Yorker published an article back in 2009 that reported that anywhere from 4.1 % to 25% of American undergraduates had taken prescription stimulants for off-label use.

And of course, stimulant drugs like Adderall have also made their way into competitive work environments where crazy long hours are encouraged. The pressure to use these off label stimulants is high in certain environments. What does one do to stay competitive without Addy? How do you support your brain without the use of prescription drugs?

I have a complete fascination with the brain and how it works. There are days when my brain feels like it is powering on all cylinders and days when it feels foggy. Since there is so much we can do to support our brain, this will be a two part article!

Before I even start with how to support the brain, it is important to note that the brain requires a HUGE amount of energy (as much as your muscles and much more than your heart). One of the top things you can do to support your brain is to get enough sleep. This may be six to seven hours for some people and eight to nine hours for others. Study after study shows improved memory and focus after a good night’s sleep. Although college students and people at very competitive work environments will argue that they cannot possibly get that much sleep due to their work load, one needs to look at how sleep might reduce the amount of hours needed to complete papers or a big project. If a person makes it a priority to get seven hours of sleep per night, they will most likely be more productive in the fewer hours that they are awake, make better decisions and prioritize more effectively, and make less mistakes. Ariana Huffington wrote about this in her book Thrive and studies have certainly demonstrated that people who work less hours are more productive in the hours that they do work. Having problems sleeping? Think about not drinking caffeine after 2:00 pm!

Stay hydrated with water. Even mild dehydration slows down your body’s metabolism, and this includes your brain! Even though it might be useful once in awhile to separate your brain from the rest of your body, it just isn’t going to happen!

Supply your body with the building blocks it needs to support the brain, such as animo acids from protein, slow release carbs to supply glucose, and good fats like the Omega 3 essential fatty acids to reduce inflammation. What does this look like in your diet? Make an attempt to get some protein in each meal; this will help regulate blood sugar levels so you don’t get that crash and burn feeling two hours after you eat. Make it easy and start your day with a quick protein smoothie (recipe below). Avoid the carbs that raise your blood sugar quickly (like bagels, pastries, and candy) and then cause a subsequent crash in your brain energy. Instead, get your carbs from whole fruits, starchy veggies like sweet potatoes or beets, or a higher protein grain like quinoa. (By the way, quinoa is botanically a seed).

Load up on antioxidant rich foods! Oxidative stress in the brain causes an unstable environment! Who wants that when trying to write a paper or meet a work deadline! In fact, I recently learned that oxidative stress and neuro inflammation = new definition of depression. While studying or working late hours, snack on blueberries, a couple squares of 70% or higher chocolate, or a big handful of almonds, walnuts, or pecans. Or blend up a quick protein smoothie with antioxidant rich berries and greens. Or how about a cup of decaffeinated black or green tea, also loaded with antioxidants? Just be sure not to add sugar!

I learned from Brendon Burchard to get up and move around every 45 to 60 minutes to keep focused and on task. Jump up and down, do a few push ups, whatever works for you. This really does make a difference!

In Part II, I will review specific nutrients that you can take to support your brain that you don’t have to buy on the black market!

Need Motivation? Start with Creating Sustained Energy!

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I love to listen to podcasts while I am driving…and one podcast I particularly enjoy is Dave Asprey’s Bullet Proof Radio.  Dave recently interviewed Brendon Burchard on the topic of motivation, following the release of Brendon’s new book: The Motivation Manifesto. Which I highly recommend!  As they were discussing motivation, the topic of taking care of your body came up, as it is really hard to sustain motivation when you have no energy and struggle to get out of bed in the morning!

A quote I love from Brendon’s new book:  “Most people would feel guilty for destroying someone’s else’s property. Yet they wreck the very temple their Creator gifted them.”

Five simple tips for you to create sustained energy (and motivation):

1. Drink at minimum 2 liters of water per day.

I know, this sounds boring, but even mild dehydration slows down your metabolism!  And you can add lemon, lime, cucumber or orange slices to your water to make it more exciting.  Or how about combining some mint and cucumber?  Very tasty.

2. Taper down on caffeinated drinks in the afternoon. 

Although caffeine temporarily gives you energy, it can actually cost you energy by impacting deep sleep at night, resulting in waking up tired in the morning and needing more caffeine.  If you love coffee, consider Dave Asprey’s Bullet Proof coffee made with MCT oil and grass fed butter.  But just in the morning!

3. Cut way back on refined sugar and processed foods. 

Sugar acts like a drug, temporarily raising your feel good neurotransmitters, but then resulting in a mental and physical crash. Try replacing a sugary or processed snack in the morning or afternoon with a hard boiled egg, a couple pieces of clean beef jerky**, a quick protein smoothie (if purchasing, make sure that it is not loaded with sugar!)  If you need sweet, savor a square or two of dark chocolate (70 to 80% cocoa).

4. Eat a nutritious lunch.

What about your lunch during the work day?  Does it give you energy or do you feel sluggish after you eat? Take note of how many carbohydrates you are getting at lunch time.  Are you eating a sandwich?  Or a noodle/pasta dish? Or a burrito?  Instead, what about a salad with grilled beef, chicken, or fish?  Or grilled or steamed veggies with a side of protein? Your body needs vitamins and minerals from nutrient dense foods for sustained energy.  And sorry, most commercial breads, noodles, and tortillas just don’t offer much in the way of vitamins and minerals.

5. Take a high quality multi vitamin mineral supplement each day…

…to ensure that you are getting all the essential vitamins and minerals to support energy production and mental focus!  A multi vitamin does not replace a good diet, however it can support your efforts as you make dietary changes to maximize your energy potential!

** Primal offers a clean beef jerky.  Find Primal at a discount at the online Thrive Market!