Nourish Your Noggin


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Foods that may help promote brain health.

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  • Beans may cause problems with gas for some people. Following are some tips to help prevent this.
  • Beans may cause problems with gas for some people. Following are some tips to help prevent this.
  • Beans may cause problems with gas for some people. Following are some tips to help prevent this.
  • Beans may cause problems with gas for some people. Following are some tips to help prevent this.
  • Beans may cause problems with gas for some people. Following are some tips to help prevent this.
  • Beano® contains a natural food enzyme that works with your body’s digestion to prevent gas before it starts.Beano® is available as a tablet and as a meltaway. Follow package directions – it is taken at the start of your meal. Adding Beano® to foods as they cook reduced its effectiveness and isn’t recommended.
  • If you downsize your portion size and feel a smaller portion looks too small … serve it on a smaller plate so it looks larger. Note the difference in the appearance of one cup of cereal when a smaller bowl is used. Using a smaller plate or bowl also can help you eat less according to research by Professors Brian Wansink and Koert van Ittersum. Larger plates can make a serving of food appear smaller. For example, in a study conducted at a health and fitness camp, campers given larger bowls consumed 16% more cereal than those given smaller bowls. Their estimates, however, were 7% lower than the estimates of those eating from the smaller bowls.
  • The Nutrition Facts label on this 20-oz. beverage bottle it lists the number of calories in an 8-oz. serving (100) even though the bottle contains 20 oz. or 2.5 servings. To figure out how many calories are in the whole bottle, you need to multiply the number of calories in one serving by the number of servings in the bottle (100 x 2.5). You can see that the contents of the entire bottle actually contain 250 calories even though what the label calls a "serving" only contains 100.
  • Nourish Your Noggin

    1. 1. Presented by: Alice Henneman, MS, RD Extension Educator University of Nebraska–Lincoln Extension
    2. 2. “You can live to be a hundred if you give up all the things that make you want to live to be a hundred.” ~ Woody Allen
    3. 3. “Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.” ~ Doug Larson
    4. 4. “Health food may be good for the conscience but Oreos taste a hell of a lot better.” ~ Robert Redford
    5. 5. 6
    6. 6. 7
    7. 7. 8 Could you find something on this table to eat?
    8. 8. Introducing a Mediterranean- style meal plan
    9. 9. Mediterranean Diet, Cognitive Function and Dementia A group in the UK conducted a systematic review of the literature currently available concerning the possible relationship between the Mediterranean diet, cognitive function and dementia. After analyzing the available research they found that most published studies (9 out of 12) suggest greater adherence to a Mediterranean diet is associated with slower mental decline and decreased risk for Alzheimer’s disease. More research is needed to clarify the relationship of the Med Diet with vascular dementia and mild cognitive impairment. Epidemiology. 2013; 24(4):479-489. (Lourida et al.)
    10. 10. Elderly Women Stay Independent Longer, with Med Diet We all want to live to a ripe old age, without pain and disability. While previous studies have shown that greater adherence to a Mediterranean Diet is linked to longer life and reduced risk for cognitive problems, scientists in France set out to study whether the Med Diet could also contribute to seniors' ability to fend off physical disability and live independently longer. To do so, they followed 1410 elderly adults for more than five years. While they did not find a link for men, the researchers found that women eating a diet closest to the traditional Med pattern enjoyed a 50% lower risk of being unable to take care of their own daily needs.
European Journal of Epidemiology, August 28, 2011
    11. 11. Med Diet Slows Brain Aging Decline is not inevitable as we age, and in fact a new study shows that eating a Mediterranean Diet can make your mental age years younger. Researchers in Chicago studied the dietary habits of 4,000 Midwesterners aged 65 and older, and scored them for adherence to either the Med Diet or the U.S. Dietary Guidelines. They then tested the people every three years for skills including word memory and math. Those who scored highest on the MedDiet scale – by enjoying fish, legumes, vegetables, wine, fruit and olive oil regularly – had slower cognitive decline over time, while those scoring higher on the Dietary Guidelines scale showed no advantage in keeping their wits about them. 
American Journal of Clinical Nutrition. December 22, 2010
    12. 12. Mediterranean Diet May Help Keep You Smarter Reading, writing and researching can bulk up your brain, but did you know that your diet could make you smarter? Eating a Mediterranean-style diet — one rich in olive oil, whole grains, fish and fruit — may protect aging brains from damage linked to cognitive problems, new research finds. Dr. Nikolas Scarmeas, an associate professor of neurology at Columbia University Medical Center, New York City, and his colleagues have already shown that a Mediterranean Diet could help lower the risk for Alzheimer's disease and might lengthen the life of those who have the disease. In his latest study, he may have found out why. After studying a group of male and female participants averaging 80 years of age, he determined that those who most closely followed the Mediterranean Diet had fewer incidents of stroke and brain infarcts – tissue that has died because of reduced or cut-off blood supply. Those who adhered to the Mediterranean Diet to the highest degree lowered their risk of such damage by up to 36%. 
 Presentation at the American Academy of Neurology annual meeting, April 10-17, 2010.
    13. 13. Med Diet: Keeping Your Brain Healthy A study conducted by the Columbia University Medical Center examined the association between adherence to the Mediterranean diet and mild cognitive impairment (MCI) among 1393 multi-ethnic participants. Using Cox proportional hazards, the association between adherence to the Mediterranean diet (0-9 scale) and the incidence of MCI, as well as the progression of MCI to Alzheimer’s disease was assessed. The models were all adjusted for age, sex, ethnicity, education, genotype, caloric intake, body mass index, and duration between baseline dietary assessment and baseline dietary diagnosis. The study concludes that a higher adherence to the Mediterranean diet correlates to a reduced risk of developing mild cognitive impairment and reduced risk of MCI conversion to Alzheimer’s disease. Archives of Neurology 2009 Feb; 66(2):216-25 (Scarmeas et al.)
    14. 14. Polyphenol-rich Med Diet Foods Benefit Cognition As part of the PREDIMED Trial, scientists in Spain studied 447 elderly men and women at high cardiovascular risk to find possible associations between polyphenol-rich foods common to the Mediterranean Diet and better cognitive function. They found that overall consumption of anti-oxidant-rich foods was associated with better cognitive performance, and that olive oil, coffee, and walnuts were especially associated with cognitive health. Journal of Alzheimer’s Disease. 2012 April; 29(4):773-82. [Valis-Pedret et al.]
    15. 15. Omega-3s in Med Diet Protect Brain Health Consistent research shows that the Med Diet helps us keep our wits about us as we age. But what explains this connection? A new French study of 1050 elderly subjects showed a strong correlation between adherence to the Med Diet and higher blood levels of healthy fats. In conclusion, the scientists credited the better cognitive function of those eating the Med way to higher levels of DHA (an omega-3 fatty acid) and lower ratios of omega-6s to omega-3s. 
British Journal of Nutrition, February 2011. 8:1-10
    16. 16. So … what am I to EAT?
    17. 17. Can you fill half your plate with them at lunch and dinner? 1. Eat lots of vegetables MedDietBrochure.pdf
    18. 18. Pick a variety of vegetables from each DGA2010 vegetable subgroup
    19. 19. See if you can guess the following vegetables ...
    20. 20. There is one from each vegetable subgroup
    21. 21. Veggie 1 • Excellent source of protein, high in dietary fiber, potassium, and folate • Often eaten cold in salads or hot in soups • The type sold in the United States is usually cream-colored and relatively round • Main ingredient in hummus • NAME THAT VEGGIE!
    22. 22. Veggie 2 • The French called them ―love apples‖ • High in lycopene, an antioxidant that may help lower the risk of certain cancers and other conditions such as cardiovascular disease and osteoporosis • Taste best when stored at room temperature • Botanically, they are a fruit • NAME THAT VEGGIE!
    23. 23. Veggie 3 • High in vitamin A • A dark green lettuce • Had its start as a Mediterranean weed • Has a long, loaf-shaped head of sturdy leaves • NAME THAT VEGGIE!
    24. 24. Veggie 4 • Contains phytochemicals that may help reduce the risk of certain cancers • Its four-petaled flowers bear a resemblance to a Greek cross, resulting in it frequently referred to as a crucifer or cruciferous vegetable • Mark Twain called this vegetable ―… a cabbage with a college education‖ • Creamy white in color • NAME THAT VEGGIE!
    25. 25. Veggie 5 • The leading vegetable crop in the U.S. • A medium (5.3 oz.) skin-on serving has just 110 calories • High in potassium, a nutrient the Dietary Guidelines for Americans 2010 recommend Americans increase in their diet • A model of this vegetable serves as the basis for a toy named after it • NAME THAT VEGGIE!
    26. 26. 2. Have smaller amounts of lean meat as a main course (3 ounces or less) 3 ounces cooked = a deck of cards
    27. 27. 3. Always eat breakfast Start your day with fiber-rich foods such as fruit and whole grains that can keep you feeling pleasantly full for hours. MedDietBrochure.pdf
    28. 28. 4. Eat seafood twice a week Fish such as tuna, herring, salmon, and sardines are rich in heart- healthy omega-3 fatty acids, and shellfish including mussels, oysters, and clams have similar benefits for brain and heart health. MedDietBrochure.pdf
    29. 29. 38
    30. 30. 39
    31. 31. 5. Cook a vegetarian meal one night a week Build these meals around beans, whole grains, and vegetables, and heighten the flavor with fragrant herbs and spices. Photo: Justin Smith ● Bean Burritos, Red Rice, Veggies, Salsa ● ● (CC BY-SA 3.0) MedDietBrochure.pdf
    32. 32. 6. Use good fats Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados. MedDietBrochure.pdf
    33. 33. Eat Greek or plain yogurt, and try small amounts of a variety of cheeses. 7. Enjoy some dairy products Photo: National Cancer Institute / Renee Comet, Photographer MedDietBrochure.pdf
    34. 34. 8. For dessert, eat fresh fruit Save sweets for a special occasion MedDietBrochure.pdf
    35. 35.
    36. 36. MyPlate
    37. 37. Mediterranean Diet on a Budget
    38. 38. 1. Love Legumes Beans Peas Lentils
    39. 39. •Fiber •Protein •Fat free •$1.50 / can
    40. 40. Using your bean …
    41. 41. •Fiber •Protein •Fat free •Cook without soaking
    42. 42. •Fiber •Protein •Fat free •Cook without soaking
    43. 43. The musical fruit
    44. 44. Beano can help! 55
    45. 45. •Inexpensive •Look for whole grains •Fill about ¼ of plate 2. Pick Pasta
    46. 46. Guess the calorie difference! 20 Years Ago 1 cup spaghetti with sauce & 3 small meatballs Today 2 cups spaghetti with sauce & 3 large meatballs
    47. 47. Guess the calorie difference! 500 calories 1,025 calories 525 more calories
    48. 48. 59 How long would you have to clean house to burn 525 more calories?
    49. 49. 2 hours and 35 minutes How long would you have to clean house to burn 525 more calories? Based on 130-pound person
    50. 50. “Everything you see I owe to spaghetti.” ~ Sophia Loren
    51. 51. 3. Let a little bit go a long way. •A little bit of a flavorful ingredient can be stretched a long way.
    52. 52. Put a little color on your plate
    53. 53. “For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of Crayolas.” ~Janice M. Horowitz, TIME, January 12, 2002
    54. 54. This!
    55. 55. NOT This!
    56. 56. Here are some colorful ideas …
    57. 57. 74 Pills vs. Food
    58. 58. 75 Foods may contain additional substances and provide benefits not available from fortified foods, nutrient supplements and vitamin and mineral pills
    59. 59. If science could create a pill that gave us all the vitamins and minerals we need, the only problem would be … 76
    60. 60. Swallowing it!
    61. 61. Healthy diets may help reduce or eliminate the need for, and cost of, medications for some people 78
    62. 62. Average cost of medications/month High cholesterol (cost of statins, a type of drug that helps lower cholesterol) $11 to $277 Consumer Reports, April 2010
    63. 63. Average cost of medications/month Type 2 Diabetes $15 to $505 U.S. National Library of Medicine National Institutes of Health, based on prices from Red Book: Pharmacy’s Fundamental Reference, 2011 Edition
    64. 64. Pills vs. Food: You WON’T see these drug side effects listed on food • Dizziness • Nausea • Blurred vision • Muscle cramps • Headache • Constipation • Breathing difficulties • Insomnia • Decreased sex drive • Tremors Photo: courtesy of Alice Henneman
    65. 65. And … food tastes better than pills!
    66. 66. Do you want to swallow this?
    67. 67. Or … do you want to swallow this?
    68. 68. “Adam and Eve ate the first vitamins, incl uding the package.” ~E.R. Squibb
    69. 69. Keep an “eye” on your food portion sizes
    70. 70. 87 Beware the cost of extra calories
    71. 71. Example of 100 calories 88 2 tablespoons of sugar, jelly, jam, or syrup
    72. 72. 89 ―It would be far easier to lose weight permanently if replacement parts weren’t so handy in the refrigerator.‖ ~Hugh Allen
    73. 73. Photo courtesy National Cancer Institute / Renee Comet, Photographer Example of 100 calories 1 tablespoon butter or margarine
    74. 74. Example of 100 calories 10 large jelly beans 91
    75. 75. Example of 100 calories ⅓ large (4-inch diameter) doughnut92
    76. 76. Example of 100 calories ⅔ can of a regular soft drink 93
    77. 77. Portion sizes: Cheese 1 ½ ounces of cheese = 4 stacked dice
    78. 78. Portion sizes: Fish 3 ounces cooked = a check book
    79. 79. Portion sizes: Meat or Poultry 3 ounces cooked = a deck of cards
    80. 80. Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball
    81. 81. Portion sizes: 1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips
    82. 82. Using a smaller plate, bowl, or glass can help you eat less
    83. 83. Using a smaller plate, bowl, or glass can help you eat less 100
    84. 84. When possible, know how much you’re eating by dishing up a portion of food vs. eating directly from the container 101
    85. 85. Start with a smaller portion — have more if you’re still hungry 102
    86. 86. Cut portions by sharing restaurant meals — especially desserts — with others 103
    87. 87. Ask for a “to-go” box and take part of your restaurant meal home (refrigerate within 2 hours) 104 Photo courtesy of National Cancer Institute, Renee Comet, photographer
    88. 88. 105105 Photo courtesy of National Cancer Institute, Renee Comet, photographer Read labels
    89. 89. 107107
    90. 90. 108108
    91. 91. 109109
    92. 92. Be an able label reader 110 Check the size and number of servings … if you drank this entire 20 oz. beverage, how many calories would you consume?
    93. 93. Be an able label reader 111 100 calories x 2.5 servings = 250 calories If you drank this entire 20 oz. beverage, you would consume 250 calories!
    94. 94. 112 For more information, recipes, menus plans, and more, visit OldWays at
    95. 95. 113 Following are several screenshots of the hundreds of recipes available at:
    96. 96. “Your body is not a temple, it's an amusement park. Enjoy the ride.” ― Anthony Bourdain, Kitchen Confidential: Adventures in the Culinary Underbelly 126 A final thought …
    97. 97. Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska– Lincoln cooperating with the Counties and the United States Department of Agriculture. University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.