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beans, blueberries, brain boosters, brain health, chocolate, exercise, grains, health, omega 3's Ann Kulze M.D. whole wheat, Steven Pratt M.D., superfoods, tea
Welcome to Just Another Magic Monday. Today on the table we have whole wheat toast, almond butter and a big bowl of blueberries. Last Monday we discussed Getting Your Miracle Gro with exercise. Today we are going to boost your writer brain to the max by going after the superfoods.
Before we get started here’s a quick video of a writer brain in action:
Yes, our writer brain is often tortured by the decisions we need to make to tell our stories in an effective way. So what are these superfoods that will put us on the path to best sellerdom? Glad you asked. <G>
Number one on the list is blueberries. Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, refers to blueberries as “brainberries.”
photo by StormieB
Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. 1 cup of blueberries a day and — guess what? It doesn’t matter if they’re fresh, frozen or freeze-dried. It’s all good.
Next —A 4 oz serving of fish rich in omega 3’s like salmon two or three times a week will keep your brain in tip-top shape.
Other foods rich in omega 3’s are tuna, mackerel, sardines, herring and lake trout, whole soy foods and omega-3 fortified eggs. One 4 oz serving is about the same size as a deck of cards. Easy peasy.
Nuts and seeds are good sources of vitamin E and high levels of vitamin E have been known to counteract cognitive decline as we get older. We all want to be old writing sages giving out advice to the young ones don’t we? I do.
Try cashews, peanuts, sunflower seeds, sesame seeds, flax seed, almonds, walnuts, and filberts. Non-hydrogenated peanut butter or other nut butters such as almond butter are delicious. Great on toast. An ounce a day of nuts or A TBSP of nut butter is all you need.
Proteins and complex carbs help neurotransmitters in the brain make the right connections for learning and behavior. Brain-friendly carbs are whole grains with at least 3-5 grams of fiber and less than 10 grams of sugar. 
Look for breads, cereals and pastas that have the whole grain symbol. 3 or 4 servings a day. Your work in progress with thank you.
The brain is dependent on glucose for fuel, Dr Ann Kulze author of The 10 Step Diet : A Simple Plan for Weight Loss and Lifelong Vitality explains, and since it can’t store the glucose, it relies on a steady stream of energy which beans can provide.
Black beans, lentils, chickpeas, pinto beans are all great for providing this energy and help to avoid sugar lows and highs. Extra benefit? Beans are high in fiber. 1/2 cup a day.
Brain Boosting Beverages? Sorry, science hasn’t proven that sour apple martinis help your brain but they have decided that pomegranate juice offers potent antioxidant benefits which protect the brain from the damage of free radicals.
Since there’s usually a lot of sugar added to pomegranate juice 2 oz is the recommended amount. Dilute with water or try a little seltzer water for a zingy little drink. You can feel the antioxidants hitting your blood stream. Ahh…
Did you know that two to three cups a day of freshly brewed tea, hot or iced can boost brain power by enhancing memory, focus, and mood? Tea also has potent antioxidants, especially the class known as catechines, which promotes healthy blood flow. We need lots and lots of blood flow for edits and revisions. Drink your tea.
I saved the best for last! Dark chocolate, yes dark chocolate — has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood. Don’t all writers intuitively know this? Yes we do, but it’s nice when science backs us up.
Science says one-half ounce to 1 ounce a day will provide all the benefits you need. More is not better. Sorry.
Darn it.
Stick to one ounce.
So there it is, the round-up of superfoods for your writer’s brain on this Magic Monday. What’s your favorite brain food from this list? Is there something on here you would refuse to eat? Do you have any special strategies for getting more of these foods in your diet? Is there anything on this list that you haven’t tried? I’ve never tried mackerel. If you’ve tried it let me know. I love hearing from you!
Hope to see you on Friday for Bangers and Mash-ups!
Kate~
Kate MacNicol's Blog~ 
I love blueberries and salmon albeit not together. 🙂 Another great antioxidant is cinnamon and I get it into my diet when I brew my coffee. I put a quarter teaspoon on the grounds just before I set it to perk. Adds a wonderful flavor to my coffee. And I love green tea! YUMMY!
Yes, cinnamon is a terrific antioxidant and has been known to help maintain weight. Thanks for mentioning it and thanks for stopping by.
Cinnamon helps regulate blood sugar too.
I didn’t know this Angela. I’m going to have to come up with ways to get more cinnamon.
Love the berries, salmon, nuts, tea and, oh yes, the chocolate. Gotta have the chocolate. Thanks for all this great information.
Got to love the chocolate. It’s so nice to know that it’s good for us.
Thanks Patricia!
Haha, love the video. I’ve had a character go bipolar on me once. First, he was a sap. Then he turned into a wife beater. I wanted to throttle him.
I know blueberries would be good for me, but I don’t like them. Chewing them…weirds me out. I like blueberry muffins though. Milk chocolate gives me migraines, but I don’t know about dark chocolate. I don’t really like it, but maybe next time I have a craving I’ll try it instead.
Kate, your healthy living posts are poking at me. 😛
LOL about your character. I’m more than happy to poke you.
I love cashews. My problem with it, like chocolate, I think you are supposed to eat it in small amounts. I can sit and drink a beer and eat a whole bowl of cashews while I’m writing!!
You’re right it’s easy to overdo it on the good stuff too. I measure my snacks and nuts out and think, “is that it?” Most times when I’m finished eating it I am satisfied. Weird.
Fantastic, now I’m hungry. Do you still get the benefits if you’ve already eaten but somebody writes a blog post that inspires numerous food-related cravings and now you’re off to raid the pantry? (Don’t answer that, I won’t hear you. I’m busy loosening the drawstrings of my pants).
LOL Sorry Naomi. At least this stuff is good for you. Thanks so much for stopping by.
Oh, I love so many things that I can’t say I have one favorite food. I cook and eat pretty healthy, making sure my meals (and my family’s meals) are nutritious. We just picked a few pounds of organic blueberries at a local farm and now we put them in pancakes and desserts. A handful of mixed nuts is always a great pick-me-up for my brain. And honey-sweetened decaf tea works wonders for me 🙂
Lucky you to be able to buy organic blueberries! We don’t have many organic farms in my vicinity but it’s catching on and I’m hopeful. I’m a honey in my tea girl too. I’m going to try some cinnamon too now that Natalie and Angela have made me aware of the benefits.
Kate, we have tons of farms, restaurants and stores that carry organic food in Seattle (and around it). Whenever we travel to another state, I become very aware of how lucky we are here! 🙂
Hi Kate!
I eat blueberries almost every day. Thankfully, they’re more available now and a tiny bit cheaper than a few years ago. My husband lost 30+ pounds over the past three months. He swears it’s the brown rice he’s eating.
I’ve been on a carrot and hummus kick lately. Jumping on the treadmill in five. 🙂
I love blueberries too. I have a hard time with frozen from the store though. Frozen by me are ok. Great news about your husband. 30 pounds is A LOT. I bet he feels great too. Now I’m hungry for hummus. Thanks. LOL!
I’m all over the superfoods. I’m a grazer mostly. I gave up on the “balanced” meals a long time ago because I had read an article on food combing and how certain digestive enzymes cancel each other out in our stomach. I dropped 15 pounds by doing that. I try to eat raw whenever I can – fruits, veggies, sprouts. On occasion I’ll have salmon, but I’m primarily a vegetarian. Thanks for all the info!
There is so much to be said about being vegetarian. I’m only now beginning to eat with an eye toward a more plant based diet. I didn’t know about the digestive enzymes though that’s so interesting. I’ve heard of food combining but never did the research. I will now. Thanks!
Hi Kate! Great post and I think you covered this topic well. I used to have a blog soley about health and nutrition and I’m going to work some of that back into my current blog. You’re providing a great service! That said, there is nothing on the list I wouldn’t eat except salmon. So, I eat other fish and Omega 3 supplements. Regarding the dark chocolate, folks should know that it isn’t interchangeable with milk chocolate. If you love M&M’s, have them in moderation, but 70% dark chocolate is the only chocolate with all those health benefits.
Thanks Marcia! You’re right about the dark chocolate. I recently started eating one little piece of 70 percent chocolate every day. I tried to go higher but it’s a little strong. One thing I noticed is that it cuts my craving for sweets down. Weird. Glad you stopped by! I’ll look forward to your healthy posts on your blog.
I love blueberries, baked fish and fresh pineapple, and pecans….why haven’t I knocked out that bestseller yet? 🙂
LOL It will happen Tiffany. Keep writing and taking good care of yourself and magic will happen. That’s what I tell myself.
In addition to the superfoods mentioned in the article, there’s also the aroniaberry (chokeberry). This berry contains one of the highest levels of antioxidants and is known as nature’s healer and protector. Learn more http://www.superberries.com.