Health & Wellness November 2011

HW +

BE STRONGER. LIVE LONGER.

GAM BIT’S HEALTH & WELLNESS > NOVEM BER 2011 >VOLUME 3 > NUM BER 11

G A M B I T ’ S H E A LT H + W E L L N E S S

BRAINBUILDERS SMARTE N U P WITH THE SE SU PE RFOODS

HOW TO MANAGE THE

STRESSES OF CAREGIVING

5

RULES OF

THE BAR

7

HPV VACCINE FACTS & FICTIONS

8

We’re building a brighter future for cancer patients.

Each year, more than 2,000 people are treated for cancer at the EJGH Infusion Center.

According to the American Cancer Society, the number of those treated in our area will grow significantly in the next decade. That’s why we are expanding. But we need your help. Our community is coming together to help us expand our cancer center so more people, like Kendra Cavalier, can become survivors.

Join the fight.

HealtH & Wellness > bestofneworleans.com > november 01 > 2011

Call the East Jefferson General Hospital Foundation at 504-780-5800 or visit us online to learn how you can help us build a better future for cancer patients in our community.

02

“I’m cancer free today, but I know I owe that to those who gave before me. Now, I’m doing my part to help others survive.”

Kendra Cavalier

Cancer Survivor

ejghfoundation.org

C

NtENts N OVE M B E R 2011

HEALtH FEAtURE

Caregivers to the elderly must also care for themselves.

DRiNkiNg RULEs How to enjoy alcohol without paying the price

ExpERt ADViCE

HPV vaccine facts and fictions

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tHE sOURCE

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HealtH & Wellness > bestofneworleans.com > november 01 > 2011

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HealtH & Wellness > bestofneworleans.com > november 01 > 2011

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striking a

Balance

By lee Cutrone

Great Depression and World War II. Aging parents may feel uncomfortable asking for help or think they do not need it. As a result, their children intervene, and the role reversal can cause stress for both generations. Parents may experience financial worries, concerns about being a burden and sadness over the loss of their independence.

Adult children may experience sadness over the loss of the normal parent-child relationship, guilt over having to limit the parent’s independence, and physical stress when trying to manage multiple responsibilities.

Symptoms of caregiver stress include sleeplessness, weight loss or gain, irritability and a lack of time spent with significant others. Resources for coping with stress range from websites like www.caregiverstress.com to local support groups offered by nursing homes and hospitals, including an Alzheimer’s support group that meets at Woldenberg Village on the second Thursday of every month.

“There’s a real empowerment in knowing you’re not by yourself,” Hoerner says. Dr. Vernilyn Juan, a physician specializing in family and geriatric medicine at Touro, emphasizes the importance of healthy living (exercise, eating well, no smoking) and frequent restorative breaks, especially for families of elderly patients who are homebound or have dementia.

“Sometimes going to the salon or getting a massage is relief for the overwhelming responsibilities of taking care of your parents,” she says. “You’re trying to give back, but you can’t always be Superwoman. You’ll have more quality time with them if you take care of yourself.”

This January, Brown will receive some much needed downtime. Home Instead awarded her a six-day Caribbean cruise in honor of her selflessness. “They showed up at the door with balloons and it looked like Publishers Clearing House,” says Brown, whose daughter wrote a heartfelt essay nominating her for the 2011 Caregiver Cruise Giveaway contest.

For Brown, whose mother raised 10 children, worked as a registered nurse and was a charitable member of her community for many years, the rewards of giving back outweigh the sacrifices. “It’s a huge commitment,” Brown acknowledges. “But it’s been very comforting to spend this time with her. She touched a lot of people’s lives and has done a lot of good and she deserves to be taken care of. It’s the least I can do for her.”

Dr. David Simmons with the Periodontics department at LSU School of Dentistry is seeking patients for an implant study.

The patient needs to be in good health, missing one or two teeth, have adequate bone as determined by a dental x-ray and available for re-evaluation appointments up to two years.

The study is to determine the viability of placing an implant crown within 12 weeks of placing an implant. The benefit of participation in the study is replacement of a missing tooth without waiting 4-6 months. For a screening appointment, call Susan Billiot at 504-941-8276.

Please leave your name and telephone number.

HW +

be stronger. live longer.

g a m b i t ’ s h e a lt h + w e l l n e s s

HealtH & Wellness > bestofneworleans.com > november 01 > 2011

K

enner resident Lisa Brown spends her days preparing meals, taking vital signs, administering medicine, running errands and seeing that her 86-year-old mother, Theresa Donovan, who lives in her own home a mile away, is comfortable and well-loved. Hospice care provides weekly visits, and Brown’s siblings give her a few hours of relief on the weekends, but as the primary caregiver, Brown is on call around the clock.

As the population ages, an increasing number of adult children are facing situations similar to Brown’s.

“People are living longer, and that means our parents can be with us longer, but it also presents new challenges,” says Lisa Rabito, owner of a local Home Instead Senior Care franchise. “It’s our time to give back, but most of our generation is working, whereas many of our mothers didn’t. If the adult child is so stressed that they fall ill, you have two generations in need. It’s crucial that caregivers take care of themselves.

It’s a necessity, not a luxury.”

Caregivers can maintain the balance they need by determining the level of care they can provide and the help they require. Agencies can provide services like cooking, housekeeping, bathing, dispensing medications and running errands, which can be vital for senior citizens who wish to remain in their homes.

“A lot of people choose to keep their parents at home, whether it’s (because of) a promise that they made to their parents or a request that their parents made of them,” says Bobby Hoerner, director of social services at Woldenberg Village, a West Bank retirement community with independent living, assisted living and nursing home facilities.

When deciding whether aging parents should remain at home, Hoerner says caregivers should consider their parent’s cognitive level, the amount of medications prescribed and whether help is needed managing them, whether the parent is disabled or bedridden, and whether the adult child has family members who can help with caregiving.

Some senior citizens might need only occasional assistance. “Twenty-four hour in-home care is more expensive than assisted living,” Rabito says. “But most people don’t need 24 hours. And five or six hours a day (of in-home care) is cheaper than assisted living.”

Hoerner and Rabito say the expense of in-home care can be a concern for people who grew up during the

Adult Children CAring For elderly PArents Must MAke tiMe For theMselves.

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HealtH & Wellness > bestofneworleans.com > november 01 > 2011

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A Spirited

HolidAy

How to celebrate witH alcoHol — and witHout regrets

By NaNcy MoNsoN DistriButeD By Featurewell.coM

M

y grandmother Alice loved the occasional Scotch on the rocks, while my grandfather Walter swore by his nightly brandy. Alice survived well into her 80s and Walter lived to be 98.

Like my grandparents, many of today’s men and women enjoy imbibing the finer spirits — Scotch, vodka, gin, tequila. In fact, spirit sales are rebounding since the end of the recession, according to the Distilled Spirits Council of the United States, and there are many trendy flavored vodkas and other liquors that make drinking more palatable than ever. Of course, people also are enjoying fine wines and hearty beers and ales.

Alcohol is an integral part of our social and professional cultures. Drinking is equated with a good time and alcohol can have salutary effects on your health, but it carries some health risks, especially if you’re prone to overindulging.

Health risks As most of us are aware, too much alcohol can contribute to a risk of all of these diseases, cause weight gain (since liquor contains no small amount of calories; see chart below) and create alcohol dependence. It also can exaggerate feelings of depression, guilt, self-loathing, anxiety and anger, and interfere with sleep. Too much alcohol can impair your judgment resulting in you placing yourself in dangerous situations (such as driving after imbibing), or it may affect your work or school performance or personal relationships.

For men and women middle-aged and older, one to two drinks a day are associated with the lowest risk of premature death. In comparison, drinking among younger adults appears to have little if any health benefit and is associated with a higher risk of injury and death. It’s also true, however, that with age, some people become more sensitive to alcohol’s effects, and the more medications you use, the more likely you are to suffer a potentially dangerous drug-alcohol interaction.

Women can’t consume as much liquor as men because of their body size and composition. There’s more water in a man’s body to dilute liquor, so it has less of an inebriating effect. Also, research indicates that women don’t metabolize alcohol in the stomach as quickly as men. “The first enzyme to break down alcohol (called alcohol dehydrogenase) isn’t as active

in women, but we don’t know why,” says Sharon Wilsnack, a researcher at the University of North Dakota.

Counting calories • Gin, rum, vodka, whiskey (1 fluid ounce): 64 calories • Brandy (1 shot): 56 calories • Wine (1 glass, 3.5 fluid ounces): 84 calories • Beer (1 can or bottle, 12 fluid ounces): 153 calories • Light beer (1 can or bottle, 12 fluid ounces): 103 calories • Champagne (1 glass): 91 calories Tips for drinking wisely • Consume high-end, purer alcohols to prevent hangovers. Lighter-colored alcohols have fewer impurities, or congeners, than darker-colored varieties, and it’s the congeners that can cause hangovers. Vodka, gin, light beer and white wine are purer than tequila, dark beer and red wine.

• To prevent dehydration, a byproduct of drinking and a source of hangover symptoms, alternate a glass of water, juice or a sports drink for every glass of alcohol you drink.

• Don’t combine alcohol with medications. Antianxiety drugs and antidepressants can increase the effects of alcohol, making you more intoxicated.

• Don’t drink on an empty stomach because alcohol will be absorbed into your bloodstream faster.

Any type of food will suffice except for salty snacks; they make you thirsty, and more apt to reach for another drink.

• Designate a nondrinking driver. Yes, you’re an adult (not a teenager) who can handle his or her

liquor, but you still can get wobbly on just a couple of drinks. Don’t take chances with your life or someone else’s. Remember, too, that it takes less alcohol for a woman to reach the legal limit for driving than for a man: Just two standard drinks over an hour will do it.

Hangover remedies The “hair of the dog that bit you” (having a morning drink such as a Bloody Mary) is a popular remedy for the headache, nausea, dry mouth and dizziness that signal a hangover, but there’s no real proof it works. In fact, there is little scientific evidence that any remedies really work, yet hangover cures abound and some might even be worth a try. For instance, one popular product called Chaser contains vegetable carbon, which binds the congeners, and calcium carbonate, which settles the stomach. Another product, the Tex-OE skin patch, contains a prickly pear extract and was shown in a clinical study published in the Archives of Internal Medicine to reduce hangover symptoms by half.

Other solutions include drinking a tall glass of water before bedtime and another when you wake up to counter alcohol-induced dehydration. Drink a glass of fruit juice or eat honey on crackers, as fructose (sugar) helps the body burn alcohol so it clears your system faster.

Nancy Monson is the author of Craft to Heal: Soothing Your Soul with Sewing, Painting, and Other Pastimes (Wheatmark).

HealtH & Wellness > bestofneworleans.com > november 01 > 2011

Health benefits The 2010 U.S. dietary guidelines define moderate — in other words, healthy — drinking as up to one drink a day for women and two drinks for men. More than 50 randomized studies show that when consumed in moderation, alcohol increases levels of HDL, or good, cholesterol in the blood and decreases blood clotting and insulin resistance, all of which reduce the risk of heart disease. Other studies suggest moderate alcohol consumption can lower the risk of Alzheimer’s disease, diabetes, cancer and osteoporosis.

07

from the professionals of east j e f f e r s o n g e n e r a l h o s p i ta l

misconceptions surrounding the hpV Vaccine Could Undermine Disease prevention By Katie Kidder CrosBie

HealtH & Wellness > bestofneworleans.com > november 01 > 2011

R

ecently, controversy and misinformation have surrounded the HPV vaccine, an immunization to prevent cervical cancer. One frequently cited study linking vaccines to autism was retracted in 2010 because the author falsified information and used unethical practices. In September, U.S. Rep. Michele Bachmann, a presidential hopeful, stated on NBC’s Today show that the HPV vaccine “could potentially be a very dangerous drug” causing “mental retardation,” a claim quickly refuted by the medical community.

“There is no link between the HPV vaccine and any form of mental disability,” says Dr. Jennifer Baur, an OB/GYN with East Jefferson General Hospital. “There have been no conclusive findings on detrimental side effects other than a little site pain from the shot and a few other mild symptoms like nausea and headache, which disappear shortly after receiving the vaccine. Anything else would be extremely rare.”

HPV (human papillomavirus) is the most commonly spread sexually transmitted disease in the United States.

According to the Centers for Disease Control’s (CDC) website, approximately 20 million Americans are currently infected with the disease. “HPV is so common that at least 50 percent of sexually active men and women get it at some point in their lives,” the website states.

There are more than 100 strains of HPV, 40 of which

infect the genital area, but only a few pose health problems. “The Gardasil vaccine (for HPV) is recommended to help in the prevention of genital warts and cervical cancer, but it only prevents people from contracting four of the most high-risk types of HPV that cause warts and cancer,” Baur says.

Although genital warts are not dangerous, they can cause discomfort, embarrassment and emotional distress.

The more serious need for the vaccine is to protect women against cervical cancer. The CDC reports that in the United States, 12,000 women are diagnosed with cervical cancer and 4,000 women die from the disease every year. The strains of HPV that can cause cervical cancer usually don’t cause warts or other symptoms, so women can unknowingly harbor the virus and early-stage cervical cancer.

However, genital warts and pre-cancerous cells are not inevitable ends for people who have contracted HPV. Some individuals never exhibit any symptoms at all. “At one time, it was thought once you contracted the virus, you had it for life, but now we are finding that in some cases, the body seems to cure itself, particularly in a young person with a healthy immune system,” Baur says. “We’re seeing abnormal pap smears that, over time, become completely normal. In older adults, we don’t think it’s as easy for the immune system to get rid of. We think the possibility of your body getting rid of the virus is better when you’re

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Despite the obvious benefits, the HPV vaccine is still regarded with some skepticism. Baur speculates that debate over Gardasil is fueled, in part, by a general squeamishness about linking young girls to sexually transmitted diseases. “(The HPV vaccine) doesn’t encourage sexual activity,” Baur says.

“I think some parents feel concerned that it will promote promiscuity, but the HPV vaccine is actually an opportunity to educate children and teens about sex and sexually transmitted diseases.”

Because the virus is so common, vaccinating girls before they become sexually active is the safest way to ensure their protection. The vaccine is recommended for girls between 11 and 26 years old, and it is approved for girls as young as 9. The vaccine is administered in three doses over six months. Recently, the FDA also approved the vaccine for boys ages 9 to 26 to prevent the spread of genital warts and protect against anal cancer. The health risks for males contracting HPV are much lower, however, so the vaccine is not widely administered to them.

Despite the extra protection the new HPV vaccine provides, Baur notes, “It doesn’t provide complete protection against cervical cancer, so it is still important for women to get a pap smear every year.”

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S M a r t ta LK O N h e a Lt h

By M I S Sy W I LK I N S O N

T

he National Children’s Study (www. nationalchildrensstudy.gov), which will follow 100,000 children from before birth to age 21 to gain a deeper understanding of how to maximize their health, is recruiting participants. Dr. LuAnn White is the principle investigator of The National Children’s Study at Tulane University Study Center, one of 105 sites conducting the nationwide study. She shares information about what the study will accomplish and what participants can expect.

What is The National Children’s Study?

The time commitment is minimal.

There are some initial questionnaires for the pregnant mother that ask about general factors. There are up to two or three pre-birth questionnaires, depending on when she comes in; if it’s early in the pregnancy, it may

What if a participant moves out of New Orleans?

Since this is a nationwide study, there are study centers in many places across the country, so (the mother) could transfer. If she moves where there isn’t a center, there is a way to stay in the study and proceed.

What are the benefits of participating?

As a research study, the benefit is really for the greater good, for understanding the factors that contribute to health in children. Right now we know a lot about many diseases;

in addition to that, we’ll look at what actually makes children healthy, what makes them thrive. That’s the primary benefit. For each questionnaire a woman completes, she receives a gift card ... (but) for the people who participate, this is a voluntary activity.

When does the study begin?

It has started in the sense that we are recruiting participants.

We’re in the pilot phase of testing out methods we will use. The main study will begin in 2013, but we are actively recruiting participants now.

Those who enter in the pilot study will be full participants; they’ll receive everything the main study participants will receive. And we hope this will go on for the next 20 to 25 years.

How can people learn more about participating?

Anyone who is interested can call us at 988-1NCS (988-1627) and get more information on the study. This is geared toward New Orleans parish residents, but anyone who is interested can call. Women who are planning to become pregnant may also join the study.

HealtH & Wellness > bestofneworleans.com > november 01 > 2011

It’s a landmark study that follows children from pre-birth to adulthood, age 21 years. This will be one of the largest studies of children and health, and it will provide a tremendous amount of information not only on diseases and illnesses, but also how we define health and what makes a healthy child.

What would the time commitment be for someone who wants to participate?

be more. There’s a birth visit to get information about the birth, and then periodic follow-up questionnaires that are more frequent when the child is young.

There are questionnaires every three to six months, and then as the child gets older, once a year. At some point, we will collect environmental samples and biological specimens, but these will be minimal time commitments. We’d like women and children to participate in every questionnaire and activity, but if they can’t, they can ... still be in the study.

09

S M a r t ta LK O N h e a Lt h

By M I S Sy W I LK I N S O N

T

he National Children’s Study (www. nationalchildrensstudy.gov), which will follow 100,000 children from before birth to age 21 to gain a deeper understanding of how to maximize their health, is recruiting participants. Dr. LuAnn White is the principle investigator of The National Children’s Study at Tulane University Study Center, one of 105 sites conducting the nationwide study. She shares information about what the study will accomplish and what participants can expect.

What is The National Children’s Study?

The time commitment is minimal.

There are some initial questionnaires for the pregnant mother that ask about general factors. There are up to two or three pre-birth questionnaires, depending on when she comes in; if it’s early in the pregnancy, it may

What if a participant moves out of New Orleans?

Since this is a nationwide study, there are study centers in many places across the country, so (the mother) could transfer. If she moves where there isn’t a center, there is a way to stay in the study and proceed.

What are the benefits of participating?

As a research study, the benefit is really for the greater good, for understanding the factors that contribute to health in children. Right now we know a lot about many diseases;

in addition to that, we’ll look at what actually makes children healthy, what makes them thrive. That’s the primary benefit. For each questionnaire a woman completes, she receives a gift card ... (but) for the people who participate, this is a voluntary activity.

When does the study begin?

It has started in the sense that we are recruiting participants.

We’re in the pilot phase of testing out methods we will use. The main study will begin in 2013, but we are actively recruiting participants now.

Those who enter in the pilot study will be full participants; they’ll receive everything the main study participants will receive. And we hope this will go on for the next 20 to 25 years.

How can people learn more about participating?

Anyone who is interested can call us at 988-1NCS (988-1627) and get more information on the study. This is geared toward New Orleans parish residents, but anyone who is interested can call. Women who are planning to become pregnant may also join the study.

HEALTH & WELLNESS > BESTOFNEWORLEANS.COM > NOVEMBER 01 > 2011

It’s a landmark study that follows children from pre-birth to adulthood, age 21 years. This will be one of the largest studies of children and health, and it will provide a tremendous amount of information not only on diseases and illnesses, but also how we define health and what makes a healthy child.

What would the time commitment be for someone who wants to participate?

be more. There’s a birth visit to get information about the birth, and then periodic follow-up questionnaires that are more frequent when the child is young.

There are questionnaires every three to six months, and then as the child gets older, once a year. At some point, we will collect environmental samples and biological specimens, but these will be minimal time commitments. We’d like women and children to participate in every questionnaire and activity, but if they can’t, they can ... still be in the study.

09

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F R O M W W L’S H E A LT H N E WS

Fishing for a Healthy Brain AN ESSENTIAL FATTY ACID FOUND IN COLDWATER FISH KEEPS BRAINS HEALTHY — AND MAY MAKE BABIES SMARTER.

BY MEG FARRIS

HealtH & Wellness > bestofneworleans.com > november 01 > 2011

D

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octors Mehmet Oz and Michael Roizen say they can make patients beautiful on the outside by getting them healthy on the inside, and they have a new blueprint for improving everything from your hair to your relationships.

Roizen, a doctor of internal medicine and an anesthesiologist, teamed up with cardiologist/TV personality Oz to write the book, YOU: Being Beautiful, which helps readers create inner and outer beauty and health, especially brain health. The bad news is Louisiana and Mississippi rank near the bottom of a national brain-health index, Oz and Roizen say. Fish oil is one way to keep your brain young and decrease joint inflammation. It contains the essential fatty acid DHA, a nutrient lacking in many Louisianians’ diets.

“Louisiana is very low in fish with DHA,” Roizen says. “Dr. Oz and I get (DHA) in a supplement with algae DHA — that’s where the fish get it from, algae — and (it’s) really easy to take every morning.”

Cold-water fish such as tuna and salmon are high in DHA. When taken during pregnancy, it can decrease postpartum depression while also helping a new baby’s overall health. It also may boost a child’s IQ. “There’s some studies out now from this CHARGE group (the Childhood Autism Risks from Genetics and

Environment study at the University of California at Davis) that say if you take a prenatal vitamin (with DHA) three months before you’re pregnant … you decrease your risk of autism in your offspring by 40 percent as well as decrease congenital malformation and childhood cancers,” Roizen says.

He adds that our brains are hardwired to choose mates based on their beauty and health so that we pass on healthy genes to our children. Fish oil helps there, too.

“One of the interesting things we learned in looking at that essential fatty acid DHA is (about) the hip shape men regard as so beautiful.

That is DHA fat in the hips, and that is what actually nourishes the brain of our youngsters,” Roizen says.

Games like ping-pong and Monopoly aren’t just for children; playing games and doing crossword puzzles help the brain, while stress, not sleeping enough and overwork hurt it.

“One of the most important things in work is having a best friend at work, someone you spend time with at work so that you actually enjoy that time at work more,” Roizen says.

Look for Meg Farris’ Medical Watch reports weeknights on WWL-TV Channel 4 and any time on wwltv.com.

E at to li vE

Garnish with Garlic

t h E R E a l 411

top sauteed spinach with garlic “croutons” for a healthy dish that’s ready in 15 minutes.

By russ lane

E

Formerly a 350-pound music critic, food writer Russ Lane lost (and kept off) more than 200 pounds by exercising, following a healthy diet and challenging his assumptions about weight, cooking and himself. See more recipes at www.ikeepitoff.com.

sautEEd spinach with GaRlic cRoutons

what &

how

REcipE by Russ lanE | sERvEs 2-4 1/2 baG spinach 2-4 GaRlic clovEs, pEElEd and slicEd width-wisE 1/2 - 1 tablEspoon olivE oil FREshly cRackEd black pEppER, to tastE

In a small skillet, heat olive oil over medium-low heat. Once the oil shimmers, lay garlic slices flat on the pan, turning once with tongs when each side is golden brown. Remove garlic, reserving oil, allowing garlic to drain on paper towels. Increase heat to medium high, add spinach and toss until bright green. Add to serving dish, top with garlic and add black pepper.

Per serving (using 1 tablespoon oil): calories 59, calories from fat 32, total fat 3g (saturated fat 0g, monounsaturated fat 2g), cholesterol 0 mg, sodium 58 mg. Total carbohydrates 6g (dietary fiber 2g, sugars 0g), protein 3g.

1

Ginkgo biloba leaf extract — Taken from a tree of the same name, this nutrient boosts circulation and mental function. It also protects nerve cells from oxidation damage.

2

Wild salmon — Among the healthiest foods you can eat, wild salmon is one of the best sources of omega-3 and other essential fatty acids, which improve your brain’s synaptic connections, strengthen arteries and reduce the risk of stroke, dementia and Alzheimer’s.

3

Cacao beans — When processed minimally, cacao beans (and dark chocolate with a high percentage of cacao) enhance cognitive skills and mood. They also have antioxidants, flavonoids, catechins and other elements that nourish the brain.

4

Matcha — When mixed with hot water, the green tea powder matcha becomes the drink associated with Buddhist ceremonies and traditions. It calms people and helps them focus mentally, due in part to the amino acid L-Theanine.

5

Epigallocatechin gallate — Commonly known as EGCG, this compound found in green teas has powerful anti-aging and anti-cancer benefits.

6

Acai berries and blueberries — Both are powerhouses packed with antioxidants and vitamins, but the native South American acai also contains Omega-3s and other essential fatty acids as well as protein.

7

Nuts and seeds — Try to consume an ounce a day of walnuts, almonds, Brazil nuts, filberts, hazelnuts, cashews, peanuts, sunflower seeds, sesame seeds, flax seed or unhydrogenated nut butters, which are rich in vitamin E and help curb age-related cognitive decline.

8

Avocados — The monounsaturated fat in alligator pears can lower blood pressure and support healthy blood flow, which protects brain function.

9

Wheat germ — Considered a “superfood,” wheat germ is a good source of fiber, vitamin E and omega-3s. Two tablespoons of wheat germ a day is equivalent to a half-cup of whole-grain cereal or two to three slices of whole grain bread.

10

Pomegranate juice — Potent antioxidants in this fruit protect the brain from damaging free radicals. You only need about 2 ounces a day.

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Dark-skinned fruits and vegetables — The highest amount of antioxidants are normally found in dark-skinned vegetables and fruits including broccoli, eggplant, kale, spinach, Brussels sprouts, beets, blackberries, blueberries, cherries, plums, raisins, raspberries, red grapes and strawberries.

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Asparagus — This vegetable is rich in folic acid, which is essential for metabolizing fatty acids in your brain.

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Lean beef — It’s high in vitamin B12, iron and zinc, which maintain neural tissue.

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Dried oregano — It makes dishes taste better and has four times more antioxidant power than blueberries.

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Yogurt — Many dairy foods are high in protein and vitamin B, which improve communication between nerve cells.

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Uridine — This molecule strengthens neurons and builds new brain membrane. Find it in tomatoes, beer, broccoli and brewer’s yeast.

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Acetyl L-carnitine — Taken as a supplement, it helps your cells produce energy, and studies suggest it can act as a brain neurotransmitter. It helps reverse age-related memory loss, sharpens concentration and enhances blood flow to the brain.

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Gotu kola leaf extract — This Asian herb has long been used for mental clarity, to revitalize nerves and brain cells and enhance concentration and memory.

HealtH & Wellness > bestofneworleans.com > november 01 > 2011

ven in the simplest meals, garnishes can serve as a potent, interesting way to incorporate health food. Garnishes work when best providing contrast, accent or pizzazz to otherwise pedestrian dishes.

One of the simplest garnishes is slowtoasted garlic. Cook it in olive oil to create crispy, antioxidant-rich garlic “croutons.” Healthwise, these are a superior alternative to toppings like carbohydrate-laden bread croutons or Parmesan cheese.

Although garlic’s cholesterol-fighting reputation is largely undeserved (a 2007 National Institutes of Health study found garlic consumption did not impact patients with baseline high cholesterol levels), recent studies suggest aged garlic extract helps reduce high blood pressure (www.maturitas.org/article/S0378-5122(10)00227-6/abstract)and prevents Alzheimer’s disease (www.ncbi.nlm.nih.gov/pubmed/21728972) and various gastric cancers (www.ncbi.nlm.nih.gov/pubmed/21922142).

Garlic croutons are friendly for low-carb, vegan, gluten-free and low-fat diets.

Here, they top spinach. After slow-toasting the garlic slices, reserve the oil and toss in some fresh spinach. When sauteed in the garlic-infused oil and topped with crisp garlic slices and fresh-cracked black pepper, a simple dish of spinach is transformed into an unexpected palate pleaser. Garlic and spinach are a classic pairing, but rearranging the presentation and technique creates an unexpected final result.

18 Brilliant Brain Builders

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