PCMACanadian Innovation Conference

2013

Understanding “Good Brain Foods”

Foods in the complex carbohydrates family are amongst the best type of brain foods. In complex carbohydrates, the molecules are longer. Because the molecular structure is longer, it takes a longer period of time for our intestines to digest and break-down the complex carbohydrates into simple sugars that our body is able to use. Why is a longer digestion or breaking-down process optimal? Because they don’t provide us with a large surge of energy and then die down. They provide our bodies and brain with optimal amounts of balanced energy for our body and brain to access.

What is the glycemic index?The speed and intensity to which sugars from foods impact our brain cells is measured directly by the “glycemic index” also known as the “G.I.” Foods that are ranked with a high-glycemic index are likely to make our bodies create a lot of insulin. The part of the body that produces insulin to regulate our sugars is known as the pancreas. Diabetics often have a dysfunctional pancreas and need to take insulin because their body cannot naturally cope with the sugar levels.

Eating foods with high glycemic-index will put lots of stress on the pancreas and will directly affect the body, brain, and our hormone levels. Because the pancreas becomes over-stressed and overworked, the body may feel sluggish and the brain may feel initially energized, but will likely crash within a short period of time. That is why eating foods with a low-glycemic index are recommended.

Types of brain foodsGlycemic Index examples

• Cereals: Oatmeal and bran cereals are the healthiest. Corn flakes have a higher glycemic-index ranking.

• Dairy: Milk has a relatively low glycemic index: higher than legumes, but lower than fruits.

• Fruits: Apples, blueberries, cherries, and grapes are examples of fruits that have a lower glycemic index rating. Whole fruits rank lower than juices due to the amount of fiber in fruit which slows the production of simple sugars.

• Grains: Spaghetti and rice have a low glycemic index ranking. White bread is less healthy and is higher on the glycemic index.

• Vegetables: Legumes, kidney-beans, soybeans, lentils, and chick peas are all examples of great brain foods. They have the single lowest glycemic-index of any food group. Carrots and potatoes have significantly higher glycemic indexes.

Amino acids and neurotransmitters

• Certain types of proteins also affect your brain’s overall ability to perform at a peak level of functioning. Proteins provide our brains with amino acids, from which neurotransmitters are created. Neurotransmitters carry signals between neurons (brain cells) and allow parts of the brain to effectively communicate with one-another. When you feed the neurotransmitters with quality food, they deliver messages to other neurons more quickly, more effectively, and more powerfully.

• When you eat foods that aren’t brain boosters, the neurotransmitters have a much tougher time carrying messages from neuron to neuron – their strength is much weaker. Neurotransmitters are created via substances tyrosine and tryptophan. Tyrosine is not an essential amino acid because the body can make it without any help from food. Tryptophan, on the other hand, is an essential amino acid that can only be obtained via your diet.

Low carbs vs high carbs and low

protein vs. high protein• Several low carbohydrate foods with high amounts of protein and

tyrosine include: soy, eggs, dairy products, and seafood. These are all foods that are likely to increase activity in the brain quickly and speed things up. On the other end of the spectrum, we have foods that are likely to calm down the brain. They are low in protein, but high in carbohydrate and tryptophan. Foods that will calm the brain include: almonds, sesame seeds, chocolate, sunflower seeds, legumes, and pastries.

• Optimal proportions of proteins to carbohydrates depend on the individual. Everyone is different and certain people have slight sensitivities or abnormal reactions to various foods. It really all depends on the individual, therefore, experimenting is a must. You need to do it yourself to figure out what type of diet feels optimal for your body and brain. Use some common sense in addition to the list of “50 Good Brain Foods” and you should be off to a great start.

Brain Teasers

Why feeding your brain matters,

Whether your day is spent in the classroom, meeting or the boardroom, a sharp mind is critical for success. But for your brain to be at its best, it needs to be properly fed. Just as poor food choices can cloud your thinking and mess with your concentration, eating well can enhance your memory, alertness and ability to learn.

The brain is a hungry organ, it’s cells requiring two times the amount of energy than that of other cells in the body. To work well and efficiently throughout the day, this energy level must be kept high enough so not to cause mental stress and exhaustion.

Shift your grey matter into high gear with these brain-boosting foods at breakfast, lunch and dinner. The long-term bonus? These healthy picks also help ward off dementia and related diseases, such as Alzheimer's.

Eggs

Breakfast"After a night of fasting, our brains need to be refuelled, "Breakfast kick-starts the brain so it's ready to work and learn." Although making time for a meal in the morning is always a healthy decision, these next five foods in particular can have the biggest impact on brainpower.

EggsBegin the day with a memory booster: Just one boiled egg at breakfast provides half of your daily requirement of choline, a B-vitamin that helps make acetylcholine, a neurotransmitter that helps enhance memory. Eggs also provide much-needed protein, which fills you up and provides long-lasting energy.

Oatmeal

Whole grain oats contain soluble fibre, which sops up cholesterol and prevents plaque from forming in your arteries. "Clear arteries help ensure blood flows well between the heart and the brain, and may help reduce the risk of developing dementia and Alzheimer's disease. What's more, whole grains promote the release of serotonin, a neurotransmitter that can enhance your ability to concentrate. Everyone will enjoy this warm, hearty breakfast that guarantees a great start to a busy day.

Low-Fat Dairy

Calcium rich foods such as yogurt, milk and cheese improve nerve function. Yogurt contains an amino acid called tyrosine which is responsible for producing the neurotransmitters dopamine and noradrenalin. In short, yogurt helps improve alertness and memory. Low-fat dairy products may have beneficial effects on brain health. A study from China showed that children who drank milk about four times per week had better memories and longer attention spans than children who rarely drank milk. Keep in mind that full-fat dairy products, such as whole milk and cheese, may negate these effects, so stick with skim milk or low-fat yogurt.

Berries, Grapes and Plums

In terms of fruit, berries have some of the highest concentrations of antioxidants. Plus, they're packed with anthocyanin, a phytochemical that may help reverse age-related memory loss and protect against the breakdown of brain cells. Quercetin, another phytochemical, produces similarly beneficial results. Blueberries, red apples, and darker-colored grapes (red, black, and purple) are superpowerful, as they contain both of these flavonoids.

Whole Grain Bread

The brain's main source of fuel is glucose, which comes from the breakdown of carb-rich foods. Whole grains contain both fibre and protein, which help regulate the release of glucose, providing a slow and steady stream of energy. Overloading on sugar and refined carbs – found in white bread – may actually deplete the brain's glucose supply and compromise concentration and learning ability.

Coffee

Drinking a cup of java increases alertness, concentration and energy levels. Plus, research suggests coffee drinkers are less likely to develop dementia than non-coffee drinkers, Still, it’s best to sip in moderation: "Set a limit of 400 milligrams of caffeine per day – that's about four eight-ounce cups of brewed coffee

Walnuts

Walnuts are made up of 15 to 20 percent protein and contain omega-6 fatty acids and omega-3 fatty acids, vitamin E and vitamin B6, making them an excellent source of nourishment for your nervous system. Omega 3 fatty acids found in walnuts are especially helpful in brain function.

Our brain is more than 60% structural fat which needs to be primarily omega-3 fats, found in walnuts and flaxseed, for its cell membranes to function properly. Cell membranes, primarily composed of fats, are the gatekeepers of the cell. Omega-3 fats, flexible and fluid by nature, make it easy for nutrients to pass thru the outer membrane of the cell and also helps remove waste efficiently.

Chocolate

Antioxidant-rich dark chocolate is healthy for your whole body, but its caffeine content is thought to play a role in maintaining mental acuity. What's more, chocolate is rich in flavonoids, a class of antioxidant that helps to improve blood flow (and thus brain health) by regulating cholesterol and lowering blood pressure.

Avocado

Avocados are full of monounsaturated fats that improve vascular health and blood flow, making them another brain food.

Chicken

A lunch packed with lean protein, whole grains, fruits and vegetables is your best bet for a productive afternoon, but it's important to keep your calories in check. "Overindulging can lead to feelings of fatigue and lethargy within a few minutes of eating. Chicken is a source of vitamin B12, which older adults are frequently lacking. "Vitamin B12 deficiency is associated with symptoms that mirror forms of dementia, such as impaired cognitive functioning and memory problems. Chicken is also high in protein, which is required for peak mental performance and concentration. Protein helps you stay alert and on task.

Asparagus

Having trouble remembering things lately? You might not be getting enough folate. It's estimated that up to 35 per cent of older adults suffer from a folate deficiency, a condition that can result in forgetfulness and increases your risk of developing Alzheimer's disease by 60 per cent. A serving of asparagus can help boost your levels of this important B-vitamin.

Salmon and Sardines

Numerous studies have revealed the memory-boosting properties of omega-3 fatty acid and certain fish—namely salmon, mackerel, sardines, and herring—are full of omega-3s. Eating these kinds of fish at least once a week will keep you thinking younger—three years younger, to be precise (a study by Rush University Medical Center in Chicago found that men and women who ate fish at this frequency had memory functions equivalent to a person three years their junior). Not a fan of fish? Consider taking fish-oil supplements instead.

Broccoli and kale

A long-term study by the Harvard Medical School tracked women's vegetable consumption over a 20-year period. The women who ate the most cruciferous vegetables (such as broccoli, cabbage and cauliflower) and green leafy vegetables (including kale, chard and bok choy) showed less cognitive decline than women who ate fewer of these veggies. They also scored better on tests measuring general cognition and memory.

Tomato

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.

Curry and Sweet Potato

Curcumin, found in the curry spice turmeric, is a potent antioxidant. A study published in the American Journal of Epidemiology examined curry consumption and brain power in elderly men, and found that men who consumed curry often scored better on a test measuring mental well-being than those who rarely consumed it. Sweet potatoes are a good source of vitamin B6, which the brain uses to make the neurotransmitters involved with memory and concentration. Vitamin B6 deficiency is linked with depression and Parkinson's disease.

Water

Water is vital to maximize brain functioning. Mild dehydration – even at a level insufficient to trigger a strong feeling of thirst – can still hamper physical and cognitive performance. It is recommended to drink a glass of water before and after each meal, and frequently throughout the day.

Bonus Tips Beat the rushIt may be tempting to pair your morning coffee with a high-calorie chocolate dip, but doughnuts for breakfast can have a brain-draining effect. "Sugar-laden foods will cause a spike in blood sugar and leave you feeling sleepy and sluggish by midmorning, Skip the sugary cereals for the same reason.

Chemical controlsThe brain secretes chemicals called neurotransmitters, which carry messages from brain cells to the rest of the body. These chemicals work behind the scenes to help regulate digestion, heart rate and sleep patterns, and also play a role in concentration, memory and alertness. The foods we eat can affect the production and secretion of these neurotransmitters, so eating well helps ensure a proper balance in the body.

Healthy heart, healthy mind The popular Mediterranean diet is good for the heart, but did you know that the same combination of fruits, vegetables, fatty fish and olive oil are also important for your brain? "If it's good for the heart, it's good for every other part

Brain Teasers #2

Why…..

Boost ConcentrationGood powers of concentration depend on keeping the messages flowing freely between brain cells. These cells need oxygen to fire up and send a message, and they get it from blood sugar.

Simply ensuring an adequate and steady calorie intake throughout the day is therefore the first step to keeping focused and alert. It is not enough, however, for the signals to be generated - they also have to be sent from one cell to another.

This is done by nerve fibres. Just like electric wires, these fibres have to be insulated so the messages flow. In order to build these sheaths, the brain needs a fatty substance called myelin. Omega-3 oils (found mainly in oily fish, but also in walnuts, pumpkin and flax seeds) help build and maintain myelin. This may be why fish oil supplements seem to boost children's mental performance, although studies showing this are controversial.

TOP TIP: Eating regularly - three meals a day - helps you to concentrate. Snack on walnuts and seeds.

Lift Your MoodOur feelings, like all mental activities, involve a frenetic exchange of electrical messages between the brain cells. The information is carried between the cells by chemicals called neurotransmitters - and these play a key role in your mood. One of the key neurotransmitters is dopamine, the ' feel - good' messenger. Rising levels of dopamine give you enthusiasm, drive and pleasure. Falling levels are linked to a sense of emptiness, sadness, irritation and boredom. Sugary and fatty foods cause a surge of dopamine. However, a quick dopamine high is invariably followed by an equally sharp drop, so to keep buoyant all day you are better off eating slow release, protein-rich foods. Another way of ensuring a steady production of dopamine - and a continued good mood - is to supply your brain with precursors. These are the molecules which it uses to manufacture dopamine. One important precursor called phenylalanine is found in beets, soybeans (available as edamame beans), almonds, eggs, meat and grains. But if you really need a quick mood-boost, chocolate is especially effective at pumping up dopamine. That's because it contains anandamide - a fat molecule that resembles the active substance found in marijuana. Another neurotransmitter, called serotonin, helps you feel serene and content, combating anxiety. A carbohydrate snack will raise your serotonin level quickly, but it will also make you sleepy, so again, it is better to keep the level steady. To manufacture serotonin the brain needs tryptophan, a substance found mainly in eggs and meat - the good news is that a bacon and egg breakfast will supply your body with serotonin building blocks to last the day. Alcohol also creates a sense of well-being in small doses - it does this partly by boosting dopamine. In large doses, however, it leads to a hangover, which is characterized by low mood. And long-term overuse actually destroys brain cells, especially those concerned with memory.

TOP TIP: Try bacon and eggs for breakfast for a good mood throughout the day. Almonds and edamame beans are also good.

Stay AlertCaffeinated coffee is a classic remedy for sleepiness, but there's an art to using it properly. Caffeinated coffee is a classic remedy for sleepiness, but there's an art to using it properly. Its effect is down to the way it binds to certain cell receptors in the brain. These would normally soak up a substance that turns off electrical activity, making you drowsy. Caffeine effectively blocks this substance, so encouraging your brain cells to be more active, giving you a burst of energy.

Too much caffeine, however, produces nerviness because the pituitary gland at the base of the brain interprets this spurt of activity as warning of an emergency. It then instructs the body to produce the 'fight or flight' hormone adrenalin. So while you'll become more alert initially, and your brain may work better and faster, you may also feel anxious - cancelling out your ability to think clearly. Stick to a single espresso.

Carbohydrates can also provide a energy hit because they create a surge of glucose. But this in turn causes the body to release the hormone insulin - which makes you feel drowsy.

TOP TIP: A single espresso will boost your alertness, but a double will just make you anxious and muddle your thinking.

MemoryOur ability to remember things depends on getting brain cells to make new connections. They do this best when they are highly excited - that is why we tend to remember events which happen when we are feeling emotionally or intellectually stimulated.

There is one key messenger in the brain which keeps brain cells excited - acetylcholine. Vegetables such as cabbage, broccoli and cauliflower also seem to help memory. In fact, drugs which mimic the effect of this chemical have been found to boost memory in people with Alzheimer's.

This key chemical is made from choline, which is found in eggs, liver and soybeans. Vegetables such as collard greens, spinach and kale also help your memory. Researchers found people who eat these do better than peers on memory tests.

TOP TIP: Eggs could make a real difference to your memory. Eat them regularly.

Control CravingsWhen you are anxious, your body produces stress hormones called glucocorticoids. These trigger the brain to seek ways to relieve the misery. And that's where sugary, fatty foods come in. Studies of rats with high levels of stress hormones found they developed compulsive behaviours, including guzzling sugary drinks and eating lard.

The short-term effect was to lower their stress hormones and help them relax. However, the effect of comfort eating was to make them fat. Over a long period, repeated exposure to sugar alters the way the brain responds - the body need more to get pleasure, so people get addicted in the same way they get addicted to drugs.

It's boring but true: the only way to prevent cravings is to avoid the substances that create them. If you are ambushed by a craving, you can either feed it or resist. Or try other dopamine-boosting activities, such as reading.

TOP TIP: Try to limit your habit. Or try other sorts of dopamine-boosting activities such as exercise or socializing.

Table top exercise….• Create a breakfast, break and lunch menu

utilizing as many Superfoods as possible?

• This menu can be used for your next conference?

• Team that utilizes the most Superfoods receive a surprise

Need help cooking…

Oatmeal

Ingredients (4 portions)

3 cups unsweetened apple juice 3 3cups cups(750 mL) (750 mL) unsweetened apple juice or water 1/2 tsp salt 1/2 1/2tsp tsp(2 mL) (2 mL) salt 1-1/3 cups quick-cooking rolled oats 1-1/3 1-1/3cups cups(325 mL) (325 mL) quick-cooking rolled

oats 1/2 apple , peeled and diced1/2 1/2apple, peeled and diced 1/3 cup raisins , (optional)1/3 1/3cup cup(75 mL) (75 mL) raisinraisins, (optional) 1/2 tsp cinnamon 1/2 1/2tsp tsp(2 mL) (2 mL) cinnamon

Preparation

In saucepan, bring apple juice and salt to boil; whisk in rolled oats, apple, raisins (if using) and cinnamon. Reduce heat and simmer, whisking constantly, until desired thickness, 4 to 5 minutes.

Blueberry GranolaBlueberry Granola

Ingredients

1/4 cup vegetable oil 1 cup oat flakes or large-flake rolled oats 1 cup rye flakes 1/3 cup unsweetened coconut 1/3 cup unsalted sunflower seeds 1/3 cup slivered almonds 3/4 cup liquid honey 1/2 cup dried blueberries 1/2 cup dried cranberries

Preparation

Line rimmed baking sheet with heavy-duty foil; brush all over with 1 tbsp of the oil. Set aside.

In large bowl, toss together oat flakes, rye flakes, coconut, sunflower seeds, and almonds (if using). In measuring cup, whisk together honey, remaining oil and 1 cup (250 mL) water; pour over oat mixture and toss to combine. Spread over prepared pan.

Bake in centre of 275?F (140?C) oven, stirring every 15 minutes, until liquid is evaporated and granola clumps together, about 2 hours. Let cool on pan on rack. Break apart large clumps; stir in blueberries and cranberries.

Lemongrass Chicken

Lemongrass Chicken

Ingredients

Marinade (4 portions)

1/2 cup Splenda® No Calorie Sweetener1-1/2 cups light soy sauce 1-1/2 1-1/2cups cups(375 mL) (375 mL) light soy sauce

1/2 cup sesame oil 1/2 1/2cup cup(125 mL) (125 mL) sesame oil 10 cloves garlic 10 10cloves garlic 1/2 cup fresh ginger , chopped1/2 1/2cup cup(125 mL) (125 mL) fresh ginger, chopped 1/2 cup fresh lemongrass , chopped1/2 1/2cup cup(125 mL) (125 mL) fresh lemongrass, chopped 2 medium green onions , chopped2 2medium green oniongreen onions, chopped 4 boneless skinless chicken breasts 20 asparagus spears , trimmed20 20asparagus spearasparagus

spears, trimmed

Preparation

Combine all marinade ingredients in a medium bowl. Stir well. Add chicken breasts and marinate seven hours or overnight. Remove chicken breasts from marinade. Grill 10-15 minutes or until thoroughly cooked. Grill asparagus 3-4 minutes or until crisp-tender

Salmon BrochetteSalmon Brochette

Ingredients

2 tbsp grated gingerroot 2 tbsp vegetable oil 3 cloves of garlic , minced 1/4 tsp salt 1/4 tsp pepper 1 lb salmon fillets , about 1 inch thick1

Preparation

In bowl, stir together ginger, oil, garlic, salt and pepper. Cut fish into 1-inch (2.5 cm) cubes; add to bowl and let stand for 10 minutes. Thread onto soaked wooden skewers, leaving 1/4-inch (5 mm) space between each.

Place kabobs on greased grill over medium-high heat; close lid and grill, turning once, until fish flakes easily when tested, about 7 minutes.

Curried Potato and kale Galette

Curried Potato Kale Galette

Ingredients

1 tbsp vegetable oil 1 onion, finely diced 2 cloves garlic, minced 1 tbsp minced gingerroot 1 tsp ground cumin 1 tsp garam masala 1/2 tsp tumeric 1/2 tsp salt 1 pinch cayenne pepper 8 cups chopped kale (about 1 bunch) 4 potatoes 1/4 cup butter, melted

Preparation

In 8-inch (20 cm) nonstick ovenproof skillet, heat oil over medium heat; cook onion, garlic, ginger, cumin, garam masala, turmeric, salt and cayenne pepper, stirring occasionally, for about 8 minutes or until onion is softened. Add kale; cook, stirring occasionally, for about 5 minutes or until wilted. Transfer to bowl. Meanwhile, peel potatoes. Using mandoline or sharp knife, cut into paper-thin slices. Spread one-third in same skillet; top with half of the kale mixture. Repeat layers once. Top with remaining potatoes, pressing to evenly distribute. Pour butter over top. Bake in 425?F (220?C) oven for about 50 minutes or until potatoes are tender when pierced with knife

Thank you kindly….

Q & A