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She is passionate about medicine, and believes that the food we eat is an integral part of healing. Dr. Thompson studied cell and molecular biology at The Massachusetts Institute of Technology and UC Santa Cruz. She received her doctorate in naturopathic medicine at National College of Natural Medicine in Portland, Oregon, where she worked her way through school catering and teaching cooking classes. Dr. Thompson specializes in environmental medicine and providing supportive care for cancer patients. 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While she cooks part-time healthy, organic meals for busy families, she is also a contributing editor of j. weekly, the Bay Area’s Jewish newspaper, in which she has a monthly food column. Her food writing can also be found on Berkeleyside’s NOSH and in Edible East Bay. In addition to food, she loves writing about how couples met and fell in love, which she does for The San Francisco Chronicle’s Style section and j. weekly. In 2016, she founded The Illuminoshi: The Not-So-Secret Society of Bay Area Jewish Food Professionals. She is also writer/producer for a documentary-in-progress called \u003ca href=\"https://www.lonelychildmovie.com/\">The Lonely Child\u003c/a>. Follow Alix on Twitter \u003ca href=\"https://twitter.com/WallAlix\">@WallAlix\u003c/a>.","avatar":"https://secure.gravatar.com/avatar/421a27f26a185be932f8d567b499b1f1?s=600&d=blank&r=g","twitter":null,"facebook":null,"instagram":null,"linkedin":null,"sites":[{"site":"bayareabites","roles":["contributor"]},{"site":"food","roles":["contributor"]}],"headData":{"title":"Alix Wall | KQED","description":null,"ogImgSrc":"https://secure.gravatar.com/avatar/421a27f26a185be932f8d567b499b1f1?s=600&d=blank&r=g","twImgSrc":"https://secure.gravatar.com/avatar/421a27f26a185be932f8d567b499b1f1?s=600&d=blank&r=g"},"isLoading":false,"link":"/author/alexandrawall"}},"breakingNewsReducer":{},"campaignFinanceReducer":{},"firebase":{"requesting":{},"requested":{},"timestamps":{},"data":{},"ordered":{},"auth":{"isLoaded":false,"isEmpty":true},"authError":null,"profile":{"isLoaded":false,"isEmpty":true},"listeners":{"byId":{},"allIds":[]},"isInitializing":false,"errors":[]},"navBarReducer":{"navBarId":"arts","fullView":true,"showPlayer":false},"navMenuReducer":{"menus":[{"key":"menu1","items":[{"name":"News","link":"/","type":"title"},{"name":"Politics","link":"/politics"},{"name":"Science","link":"/science"},{"name":"Education","link":"/educationnews"},{"name":"Housing","link":"/housing"},{"name":"Immigration","link":"/immigration"},{"name":"Criminal Justice","link":"/criminaljustice"},{"name":"Silicon Valley","link":"/siliconvalley"},{"name":"Forum","link":"/forum"},{"name":"The California Report","link":"/californiareport"}]},{"key":"menu2","items":[{"name":"Arts & Culture","link":"/arts","type":"title"},{"name":"Critics’ Picks","link":"/thedolist"},{"name":"Cultural Commentary","link":"/artscommentary"},{"name":"Food & Drink","link":"/food"},{"name":"Bay Area Hip-Hop","link":"/bayareahiphop"},{"name":"Rebel Girls","link":"/rebelgirls"},{"name":"Arts Video","link":"/artsvideos"}]},{"key":"menu3","items":[{"name":"Podcasts","link":"/podcasts","type":"title"},{"name":"Bay Curious","link":"/podcasts/baycurious"},{"name":"Rightnowish","link":"/podcasts/rightnowish"},{"name":"The Bay","link":"/podcasts/thebay"},{"name":"On Our Watch","link":"/podcasts/onourwatch"},{"name":"Mindshift","link":"/podcasts/mindshift"},{"name":"Consider This","link":"/podcasts/considerthis"},{"name":"Political Breakdown","link":"/podcasts/politicalbreakdown"}]},{"key":"menu4","items":[{"name":"Live Radio","link":"/radio","type":"title"},{"name":"TV","link":"/tv","type":"title"},{"name":"Events","link":"/events","type":"title"},{"name":"For Educators","link":"/education","type":"title"},{"name":"Support KQED","link":"/support","type":"title"},{"name":"About","link":"/about","type":"title"},{"name":"Help Center","link":"https://kqed-helpcenter.kqed.org/s","type":"title"}]}]},"pagesReducer":{},"postsReducer":{"stream_live":{"type":"live","id":"stream_live","audioUrl":"https://streams.kqed.org/kqedradio","title":"Live Stream","excerpt":"Live Stream information currently unavailable.","link":"/radio","featImg":"","label":{"name":"KQED Live","link":"/"}},"stream_kqedNewscast":{"type":"posts","id":"stream_kqedNewscast","audioUrl":"https://www.kqed.org/.stream/anon/radio/RDnews/newscast.mp3?_=1","title":"KQED Newscast","featImg":"","label":{"name":"88.5 FM","link":"/"}},"bayareabites_100828":{"type":"posts","id":"bayareabites_100828","meta":{"index":"posts_1591205157","site":"bayareabites","id":"100828","score":null,"sort":[1442598485000]},"guestAuthors":[],"slug":"the-secret-to-the-inuit-high-fat-diet-may-be-good-genes","title":"The Secret To The Inuit High-Fat Diet May Be Good Genes","publishDate":1442598485,"format":"standard","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>We talk a lot on The Salt about the \u003ca href=\"http://www.npr.org/tags/172883560/mediterranean-diet\">Mediterranean diet\u003c/a>, which is rich in nuts, olive oil, fish, fruits and vegetables. Scientists believe it's one of the world's healthiest patterns of eating, and can protect against a lot of chronic diseases.\u003c/p>\n\u003cp>In the Arctic, the typical meal looks very different. There, a traditional plate would have some fatty marine animal like seal or whale and not much else – fruits and vegetables are hard to come by in the harsh climate.\u003c/p>\n\u003cp>And yet despite the fact that the high-fat Arctic diet may sound like a heart attack waiting to happen, these people tend to have low rates of heart disease and diabetes.\u003c/p>\n\u003cp>Researchers thought maybe it was the omega-3 fatty acids in the meat and blubber that might be protective. But a \u003ca href=\"http://www.sciencemag.org/content/349/6254/1343.short\">new study\u003c/a> on Inuit in Greenland suggests that Arctic peoples evolved certain genetic adaptations that allow them to consume much higher amounts of fat than most other people around the world, according a team of researchers reporting Thursday in the journal \u003cem>Science\u003c/em>.\u003c/p>\n\u003cp>Computational biologist \u003ca href=\"http://cteg.berkeley.edu/~nielsen/\">Rasmus Nielsen\u003c/a> at the University of California, Berkeley lead the research, and began by looking for genetic differences between a 191 Inuit in Greenland, 60 Europeans, and 44 ethnic Chinese. \"When we did that, it pointed directly to one group of genes where we had an extremely strong signal,\" Nielsen says. \"They regulate how much of these omega-3s and omega-6s you make yourself naturally.\"\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Nearly all of the Inuit in Nielsen's study had variances in these genes that researchers think slow down the body's natural production of omega-3 and omega-6 fats. \"We saw that the Inuit have such a high diet of omega-3s, so they produce much less of it themselves,\" Nielsen says. And the genes seem to play a role in lowering levels of LDL cholesterol, the bad kind that's linked to heart disease. Only about 3 percent of Europeans and 15 percent of Chinese had the same genetic markers, the team writes.\u003c/p>\n\u003cp>Nielsen thinks these genes helped Inuit ancestors survive in the brutal cold near the North Pole and stay healthy on a diet of almost exclusively fat and protein. And he thinks the genes are mostly unique to humans living in this environment.\u003c/p>\n\u003cfigure id=\"attachment_100829\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/09/fumagalli2hr_custom-7131a6fff5ecd97f09ed2cead81a2f5676c4c0d5-e1442597797167.jpg\" alt=\"The village of Ukkusissat, Greenland, near where the researchers conducted their study of the Inuit diet.\" width=\"1920\" height=\"1279\" class=\"size-full wp-image-100829\">\u003cfigcaption class=\"wp-caption-text\">The village of Ukkusissat, Greenland, near where the researchers conducted their study of the Inuit diet. \u003ccite>( Uriel Sinai/Getty Images)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>But there's a lot of uncertainty about the genes. \"The regulation of fats in your body is a really complex network. You turn one knob, and it just changes everything everywhere else,\" Nielsen says. So, he notes, the full implication of having these mutations still isn't well understood.\u003c/p>\n\u003cp>That's part of the reason why some researchers aren't completely blown away by the study. Whether or not these genes have helped Inuit stay slim on a high-fat diet is still unclear, says \u003ca href=\"https://genetics.med.harvard.edu/faculty/hirschhorn\">Joel Hirschhorn\u003c/a>, a geneticist at Harvard Medical School. \"They're taking a leap of faith,\" he says.\u003c/p>\n\u003cp>The genes in question seem to influence so many different processes in the body that pinpointing their effect is difficult, he says. \"It's harder to go beyond the known biology of these genes and make connections to weight.\"\u003c/p>\n\u003cp>On top of that, Hirschhorn thinks there could be reasons other than diet for why Inuit have these mutations. \"There are lots of things about the lifestyle in Greenland that are different and could lead to these adaptations,\" he says.\u003c/p>\n\u003cfigure id=\"attachment_100831\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/09/198400850_5959b708f3_o-76c48fc35e9d8dec48eece2080ae6de6eb47779d-e1442597936322.jpg\" alt=\"Seal meat and fish air dry in Greenland.\" width=\"1920\" height=\"1440\" class=\"size-full wp-image-100831\">\u003cfigcaption class=\"wp-caption-text\">Seal meat and fish air dry in Greenland. \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/wili/198400850/\">Ville Miettinen/Flickr\u003c/a> )\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>Even so, Hirschhorn says he's excited about the paper because \"it's a clear example of human evolution.\" Like the genes that have allowed groups that practice dairying to \u003ca href=\"http://www.npr.org/sections/thesalt/2012/12/27/168144785/an-evolutionary-whodunit-how-did-humans-develop-lactose-tolerance\">tolerate lactose\u003c/a> in milk, it's another example of human adaptations to different environments or diets, says \u003ca href=\"http://www.med.upenn.edu/tishkoff/Lab/Tishkoff/Tishkoff.html\">Sarah Tishkoff\u003c/a>, a geneticist at the University of Pennsylvania.\u003c/p>\n\u003cp>Nowadays, very few Greenlanders still eat a completely traditional diet. And the move away from the high-fat, high-protein diet may be leading to the rising rate of \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3851810/\">diabetes\u003c/a>. \"If they switch to a modern diet that's high in carbohydrates, particularly simple ones like glucose and sugar, then they tend to be quite unhealthy,\" Nielsen says.\u003c/p>\n\u003cp>That suggests that understanding these adaptations could eventually lead to specialized diets for each person. \"We know now that the Inuit adapted to a very specific diet. That may be true for other populations as well,\" he says.\u003c/p>\n\u003cp>In other words: The answer to how harmful a high-fat diet is for you could depend on your genomics. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp> \u003cem>Copyright 2015 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"A new study on Inuit in Greenland suggests that Arctic peoples evolved genetic adaptations that allow them to get by mostly on seal blubber and meat without developing health problems.","status":"publish","parent":0,"modified":1442598485,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":18,"wordCount":775},"headData":{"title":"The Secret To The Inuit High-Fat Diet May Be Good Genes | KQED","description":"A new study on Inuit in Greenland suggests that Arctic peoples evolved genetic adaptations that allow them to get by mostly on seal blubber and meat without developing health problems.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"The Secret To The Inuit High-Fat Diet May Be Good Genes","datePublished":"2015-09-18T17:48:05.000Z","dateModified":"2015-09-18T17:48:05.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"100828 http://ww2.kqed.org/bayareabites/?p=100828","disqusUrl":"https://ww2.kqed.org/bayareabites/2015/09/18/the-secret-to-the-inuit-high-fat-diet-may-be-good-genes/","disqusTitle":"The Secret To The Inuit High-Fat Diet May Be Good Genes","nprByline":"Angus Chen, \u003ca href=\"https://ww2.kqed.org/bayareabites/author/nprfood/\">NPR Food\u003c/a>","nprStoryId":"441169188","nprApiLink":"http://api.npr.org/query?id=441169188&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/sections/thesalt/2015/09/17/441169188/the-secret-to-the-inuit-high-fat-diet-may-be-good-genes?ft=nprml&f=441169188","nprRetrievedStory":"1","nprPubDate":"Thu, 17 Sep 2015 18:24:00 -0400","nprStoryDate":"Thu, 17 Sep 2015 18:20:00 -0400","nprLastModifiedDate":"Thu, 17 Sep 2015 18:23:58 -0400","path":"/bayareabites/100828/the-secret-to-the-inuit-high-fat-diet-may-be-good-genes","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>We talk a lot on The Salt about the \u003ca href=\"http://www.npr.org/tags/172883560/mediterranean-diet\">Mediterranean diet\u003c/a>, which is rich in nuts, olive oil, fish, fruits and vegetables. Scientists believe it's one of the world's healthiest patterns of eating, and can protect against a lot of chronic diseases.\u003c/p>\n\u003cp>In the Arctic, the typical meal looks very different. There, a traditional plate would have some fatty marine animal like seal or whale and not much else – fruits and vegetables are hard to come by in the harsh climate.\u003c/p>\n\u003cp>And yet despite the fact that the high-fat Arctic diet may sound like a heart attack waiting to happen, these people tend to have low rates of heart disease and diabetes.\u003c/p>\n\u003cp>Researchers thought maybe it was the omega-3 fatty acids in the meat and blubber that might be protective. But a \u003ca href=\"http://www.sciencemag.org/content/349/6254/1343.short\">new study\u003c/a> on Inuit in Greenland suggests that Arctic peoples evolved certain genetic adaptations that allow them to consume much higher amounts of fat than most other people around the world, according a team of researchers reporting Thursday in the journal \u003cem>Science\u003c/em>.\u003c/p>\n\u003cp>Computational biologist \u003ca href=\"http://cteg.berkeley.edu/~nielsen/\">Rasmus Nielsen\u003c/a> at the University of California, Berkeley lead the research, and began by looking for genetic differences between a 191 Inuit in Greenland, 60 Europeans, and 44 ethnic Chinese. \"When we did that, it pointed directly to one group of genes where we had an extremely strong signal,\" Nielsen says. \"They regulate how much of these omega-3s and omega-6s you make yourself naturally.\"\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Nearly all of the Inuit in Nielsen's study had variances in these genes that researchers think slow down the body's natural production of omega-3 and omega-6 fats. \"We saw that the Inuit have such a high diet of omega-3s, so they produce much less of it themselves,\" Nielsen says. And the genes seem to play a role in lowering levels of LDL cholesterol, the bad kind that's linked to heart disease. Only about 3 percent of Europeans and 15 percent of Chinese had the same genetic markers, the team writes.\u003c/p>\n\u003cp>Nielsen thinks these genes helped Inuit ancestors survive in the brutal cold near the North Pole and stay healthy on a diet of almost exclusively fat and protein. And he thinks the genes are mostly unique to humans living in this environment.\u003c/p>\n\u003cfigure id=\"attachment_100829\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/09/fumagalli2hr_custom-7131a6fff5ecd97f09ed2cead81a2f5676c4c0d5-e1442597797167.jpg\" alt=\"The village of Ukkusissat, Greenland, near where the researchers conducted their study of the Inuit diet.\" width=\"1920\" height=\"1279\" class=\"size-full wp-image-100829\">\u003cfigcaption class=\"wp-caption-text\">The village of Ukkusissat, Greenland, near where the researchers conducted their study of the Inuit diet. \u003ccite>( Uriel Sinai/Getty Images)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>But there's a lot of uncertainty about the genes. \"The regulation of fats in your body is a really complex network. You turn one knob, and it just changes everything everywhere else,\" Nielsen says. So, he notes, the full implication of having these mutations still isn't well understood.\u003c/p>\n\u003cp>That's part of the reason why some researchers aren't completely blown away by the study. Whether or not these genes have helped Inuit stay slim on a high-fat diet is still unclear, says \u003ca href=\"https://genetics.med.harvard.edu/faculty/hirschhorn\">Joel Hirschhorn\u003c/a>, a geneticist at Harvard Medical School. \"They're taking a leap of faith,\" he says.\u003c/p>\n\u003cp>The genes in question seem to influence so many different processes in the body that pinpointing their effect is difficult, he says. \"It's harder to go beyond the known biology of these genes and make connections to weight.\"\u003c/p>\n\u003cp>On top of that, Hirschhorn thinks there could be reasons other than diet for why Inuit have these mutations. \"There are lots of things about the lifestyle in Greenland that are different and could lead to these adaptations,\" he says.\u003c/p>\n\u003cfigure id=\"attachment_100831\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/09/198400850_5959b708f3_o-76c48fc35e9d8dec48eece2080ae6de6eb47779d-e1442597936322.jpg\" alt=\"Seal meat and fish air dry in Greenland.\" width=\"1920\" height=\"1440\" class=\"size-full wp-image-100831\">\u003cfigcaption class=\"wp-caption-text\">Seal meat and fish air dry in Greenland. \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/wili/198400850/\">Ville Miettinen/Flickr\u003c/a> )\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>Even so, Hirschhorn says he's excited about the paper because \"it's a clear example of human evolution.\" Like the genes that have allowed groups that practice dairying to \u003ca href=\"http://www.npr.org/sections/thesalt/2012/12/27/168144785/an-evolutionary-whodunit-how-did-humans-develop-lactose-tolerance\">tolerate lactose\u003c/a> in milk, it's another example of human adaptations to different environments or diets, says \u003ca href=\"http://www.med.upenn.edu/tishkoff/Lab/Tishkoff/Tishkoff.html\">Sarah Tishkoff\u003c/a>, a geneticist at the University of Pennsylvania.\u003c/p>\n\u003cp>Nowadays, very few Greenlanders still eat a completely traditional diet. And the move away from the high-fat, high-protein diet may be leading to the rising rate of \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3851810/\">diabetes\u003c/a>. \"If they switch to a modern diet that's high in carbohydrates, particularly simple ones like glucose and sugar, then they tend to be quite unhealthy,\" Nielsen says.\u003c/p>\n\u003cp>That suggests that understanding these adaptations could eventually lead to specialized diets for each person. \"We know now that the Inuit adapted to a very specific diet. That may be true for other populations as well,\" he says.\u003c/p>\n\u003cp>In other words: The answer to how harmful a high-fat diet is for you could depend on your genomics. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp> \u003cem>Copyright 2015 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/100828/the-secret-to-the-inuit-high-fat-diet-may-be-good-genes","authors":["byline_bayareabites_100828"],"categories":["bayareabites_10028","bayareabites_4084","bayareabites_1245","bayareabites_10916","bayareabites_358"],"tags":["bayareabites_11215","bayareabites_12330","bayareabites_14845","bayareabites_11260","bayareabites_11103"],"featImg":"bayareabites_100830","label":"bayareabites"},"bayareabites_99905":{"type":"posts","id":"bayareabites_99905","meta":{"index":"posts_1591205157","site":"bayareabites","id":"99905","score":null,"sort":[1441051654000]},"guestAuthors":[],"slug":"if-fish-is-brain-food-can-fish-oil-pills-boost-brains-too","title":"If Fish Is Brain Food, Can Fish Oil Pills Boost Brains, Too?","publishDate":1441051654,"format":"standard","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>As a culture, we tend to ignore the advice to eat more fish. On average, Americans eat about 3.5 ounces of seafood per week. (Think a can of tuna or sardines.)\u003c/p>\n\u003cp>But evidence shows that consumption of 8 or more ounces of seafood per week can \u003ca href=\"http://www.fns.usda.gov/sites/default/files/Chapter4.pdf\">reduce\u003c/a> the risk of death from cardiovascular disease, and some studies have linked a regular fish habit over a lifetime to a lower risk of cognitive decline as well.\u003c/p>\n\u003cp>What's more, some research suggests that regular fish consumption among mothers can \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/\">boost cognitive development\u003c/a> in their children.\u003c/p>\n\u003cp>\"Omega-3s [found in fish] are important, we think, because they reduce inflammation and help neurons function well,\" says researcher \u003ca href=\"http://www.niaaa.nih.gov/research/niaaa-intramural-program/niaaa-laboratories/laboratory-membrane-biochemistry-and-biophysi-2\">Joseph Hibbeln\u003c/a> of the National Institutes of Health.\u003c/p>\n\u003cp>This is why pregnant women and women of childbearing age — who were once told to limit fish intake due to concerns about mercury contamination — are being advised by the Food and Drug Administration to \u003ca href=\"http://www.npr.org/sections/thesalt/2014/06/10/320684399/moms-and-tykes-should-eat-more-fish-low-in-mercury-says-fda\">eat more\u003c/a> low-mercury seafood. (The Monterey Bay Aquarium has \u003ca href=\"http://www.seafoodwatch.org/seafood-recommendations\">recommendations\u003c/a> for ocean-friendly seafood choices.)\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>In lieu of eating fish, many adults take fish oil, or omega-3 supplements. But a new \u003ca href=\"http://jama.jamanetwork.com/article.aspx?articleid=2429713\">study\u003c/a> published in the \u003cem>Journal of the American Medical Association\u003c/em> shows that these supplements are no magic elixir when it comes to staving off cognitive decline in older adults.\u003c/p>\n\u003cfigure id=\"attachment_99907\" class=\"wp-caption aligncenter\" style=\"max-width: 2000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f.jpg\" alt=\"Customers shop for salmon at a fish market in southwest Washington, D.C. Most Americans don't eat the recommended amount of fish each week.\" width=\"2000\" height=\"1398\" class=\"size-full wp-image-99907\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f.jpg 2000w, https://ww2.kqed.org/app/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f-400x280.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f-800x559.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f-1440x1007.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f-1180x825.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f-960x671.jpg 960w\" sizes=\"(max-width: 2000px) 100vw, 2000px\">\u003cfigcaption class=\"wp-caption-text\">Customers shop for salmon at a fish market in southwest Washington, D.C. Most Americans don't eat the recommended amount of fish each week. \u003ccite>(Allison Aubrey/NPR)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>As part of the five-year study, about 3,500 older men and women (the average age was 73) agreed to take either a daily supplement that included two Omega-3 fatty acids (650 mg of EPA and 350mg of DHA) or a placebo pill. None of the participants knew which pill they were taking. They also agreed to undergo cognitive function testing throughout the study.\u003c/p>\n\u003cp>\"The hypothesis was that [the supplements] would have an effect,\" study author Emily Chew tells The Salt. But \"we found there was absolutely no effect on the cognitive decline in this group over time,\" says Chew, who is the deputy clinical director at the National Eye Institute, part of the National Institutes of Health.\u003c/p>\n\u003cp>All of the participants in the study had the beginnings of \u003ca href=\"https://nei.nih.gov/health/maculardegen/armd_facts\">AMD \u003c/a>(age-related macular degeneration), which is a leading cause of vision loss among older adults. This condition can increase the risk of cognitive decline.\u003c/p>\n\u003cp>So, it's possible that once retinal disease sets it, it's too late to try to stave off decline with nutritional supplements.\u003c/p>\n\u003cp>\"It may be that at age 73, it's already too late to change your diet and change the course of your risk of cognitive decline,\" says Hibbeln.\u003c/p>\n\u003cp>It also may be the case that taking a supplement is not the best way to get your omega-3s.\u003c/p>\n\u003cp>\"If you want to get more omega-3 fatty acids in your diet, the best way is to get it through food,\" says \u003ca href=\"http://hnrca.tufts.edu/elizabeth-j-johnson-ph-d/\">Elizabeth Johnson, \u003c/a>who studies the role of antioxidants in eye and brain health at Tufts University.\u003c/p>\n\u003cp>Johnson says there's no one magic bullet for protecting brain or heart health. \"These nutrients don't work in isolation — they work together,\" she explains.\u003c/p>\n\u003cp>And her \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/?term=Cognitive+findings+of+an+exploratory+trial+of+docosahexaenoic+acid+and+lutein+supplementation+in+older+women\">research\u003c/a> has shown that combinations of nutrients — such as omega-3s (DHA) and lutein (found in green vegetables) — may have cognitive benefits for older adults.\u003c/p>\n\u003cp>So, if you want to translate this finding into a meal, try a plate filled with salmon (for the omega-3s) and leafy greens (for the lutein). You could add in some whole grains, too (for B vitamins and minerals such as magnesium).\u003c/p>\n\u003cp>This way, \"you'll be getting not only omega-3's but other nutrients that may be important, too,\" Johnson says.\u003c/p>\n\u003cp>And all of these nutrients, consumed together, may have a synergistic effect that could help promote good health. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2015 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"Research suggests eating fish regularly over a lifetime is good for the brain. But when it comes to staving off cognitive decline in seniors, fish oil supplements just don't cut it, a study finds.","status":"publish","parent":0,"modified":1441053115,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":21,"wordCount":658},"headData":{"title":"If Fish Is Brain Food, Can Fish Oil Pills Boost Brains, Too? | KQED","description":"Research suggests eating fish regularly over a lifetime is good for the brain. But when it comes to staving off cognitive decline in seniors, fish oil supplements just don't cut it, a study finds.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"If Fish Is Brain Food, Can Fish Oil Pills Boost Brains, Too?","datePublished":"2015-08-31T20:07:34.000Z","dateModified":"2015-08-31T20:31:55.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"99905 http://ww2.kqed.org/bayareabites/?p=99905","disqusUrl":"https://ww2.kqed.org/bayareabites/2015/08/31/if-fish-is-brain-food-can-fish-oil-pills-boost-brains-too/","disqusTitle":"If Fish Is Brain Food, Can Fish Oil Pills Boost Brains, Too?","nprByline":"Allison Aubrey, NPR Food","nprStoryId":"435264223","nprApiLink":"http://api.npr.org/query?id=435264223&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/sections/thesalt/2015/08/31/435264223/if-fish-is-brain-food-can-fish-oil-pills-boost-brains-too?ft=nprml&f=435264223","nprRetrievedStory":"1","nprPubDate":"Mon, 31 Aug 2015 13:42:00 -0400","nprStoryDate":"Mon, 31 Aug 2015 05:03:00 -0400","nprLastModifiedDate":"Mon, 31 Aug 2015 13:42:25 -0400","nprAudio":"http://pd.npr.org/anon.npr-mp3/npr/me/2015/08/20150831_me_if_fish_is_brain_food_can_fish_oil_pills_boost_brains_too.mp3?orgId=1&topicId=1053&d=178&p=3&story=435264223&t=progseg&e=436214199&seg=7&ft=nprml&f=435264223","nprAudioM3u":"http://api.npr.org/m3u/1436229380-344451.m3u?orgId=1&topicId=1053&d=178&p=3&story=435264223&t=progseg&e=436214199&seg=7&ft=nprml&f=435264223","path":"/bayareabites/99905/if-fish-is-brain-food-can-fish-oil-pills-boost-brains-too","audioUrl":"http://pd.npr.org/anon.npr-mp3/npr/me/2015/08/20150831_me_if_fish_is_brain_food_can_fish_oil_pills_boost_brains_too.mp3?orgId=1&topicId=1053&d=178&p=3&story=435264223&t=progseg&e=436214199&seg=7&ft=nprml&f=435264223","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>As a culture, we tend to ignore the advice to eat more fish. On average, Americans eat about 3.5 ounces of seafood per week. (Think a can of tuna or sardines.)\u003c/p>\n\u003cp>But evidence shows that consumption of 8 or more ounces of seafood per week can \u003ca href=\"http://www.fns.usda.gov/sites/default/files/Chapter4.pdf\">reduce\u003c/a> the risk of death from cardiovascular disease, and some studies have linked a regular fish habit over a lifetime to a lower risk of cognitive decline as well.\u003c/p>\n\u003cp>What's more, some research suggests that regular fish consumption among mothers can \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/\">boost cognitive development\u003c/a> in their children.\u003c/p>\n\u003cp>\"Omega-3s [found in fish] are important, we think, because they reduce inflammation and help neurons function well,\" says researcher \u003ca href=\"http://www.niaaa.nih.gov/research/niaaa-intramural-program/niaaa-laboratories/laboratory-membrane-biochemistry-and-biophysi-2\">Joseph Hibbeln\u003c/a> of the National Institutes of Health.\u003c/p>\n\u003cp>This is why pregnant women and women of childbearing age — who were once told to limit fish intake due to concerns about mercury contamination — are being advised by the Food and Drug Administration to \u003ca href=\"http://www.npr.org/sections/thesalt/2014/06/10/320684399/moms-and-tykes-should-eat-more-fish-low-in-mercury-says-fda\">eat more\u003c/a> low-mercury seafood. (The Monterey Bay Aquarium has \u003ca href=\"http://www.seafoodwatch.org/seafood-recommendations\">recommendations\u003c/a> for ocean-friendly seafood choices.)\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>In lieu of eating fish, many adults take fish oil, or omega-3 supplements. But a new \u003ca href=\"http://jama.jamanetwork.com/article.aspx?articleid=2429713\">study\u003c/a> published in the \u003cem>Journal of the American Medical Association\u003c/em> shows that these supplements are no magic elixir when it comes to staving off cognitive decline in older adults.\u003c/p>\n\u003cfigure id=\"attachment_99907\" class=\"wp-caption aligncenter\" style=\"max-width: 2000px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f.jpg\" alt=\"Customers shop for salmon at a fish market in southwest Washington, D.C. Most Americans don't eat the recommended amount of fish each week.\" width=\"2000\" height=\"1398\" class=\"size-full wp-image-99907\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f.jpg 2000w, https://ww2.kqed.org/app/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f-400x280.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f-800x559.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f-1440x1007.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f-1180x825.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/08/fish-market-1_enl-aff30f2aa4ae65ed7c16869b8199eb1fd3f51c0f-960x671.jpg 960w\" sizes=\"(max-width: 2000px) 100vw, 2000px\">\u003cfigcaption class=\"wp-caption-text\">Customers shop for salmon at a fish market in southwest Washington, D.C. Most Americans don't eat the recommended amount of fish each week. \u003ccite>(Allison Aubrey/NPR)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>As part of the five-year study, about 3,500 older men and women (the average age was 73) agreed to take either a daily supplement that included two Omega-3 fatty acids (650 mg of EPA and 350mg of DHA) or a placebo pill. None of the participants knew which pill they were taking. They also agreed to undergo cognitive function testing throughout the study.\u003c/p>\n\u003cp>\"The hypothesis was that [the supplements] would have an effect,\" study author Emily Chew tells The Salt. But \"we found there was absolutely no effect on the cognitive decline in this group over time,\" says Chew, who is the deputy clinical director at the National Eye Institute, part of the National Institutes of Health.\u003c/p>\n\u003cp>All of the participants in the study had the beginnings of \u003ca href=\"https://nei.nih.gov/health/maculardegen/armd_facts\">AMD \u003c/a>(age-related macular degeneration), which is a leading cause of vision loss among older adults. This condition can increase the risk of cognitive decline.\u003c/p>\n\u003cp>So, it's possible that once retinal disease sets it, it's too late to try to stave off decline with nutritional supplements.\u003c/p>\n\u003cp>\"It may be that at age 73, it's already too late to change your diet and change the course of your risk of cognitive decline,\" says Hibbeln.\u003c/p>\n\u003cp>It also may be the case that taking a supplement is not the best way to get your omega-3s.\u003c/p>\n\u003cp>\"If you want to get more omega-3 fatty acids in your diet, the best way is to get it through food,\" says \u003ca href=\"http://hnrca.tufts.edu/elizabeth-j-johnson-ph-d/\">Elizabeth Johnson, \u003c/a>who studies the role of antioxidants in eye and brain health at Tufts University.\u003c/p>\n\u003cp>Johnson says there's no one magic bullet for protecting brain or heart health. \"These nutrients don't work in isolation — they work together,\" she explains.\u003c/p>\n\u003cp>And her \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/?term=Cognitive+findings+of+an+exploratory+trial+of+docosahexaenoic+acid+and+lutein+supplementation+in+older+women\">research\u003c/a> has shown that combinations of nutrients — such as omega-3s (DHA) and lutein (found in green vegetables) — may have cognitive benefits for older adults.\u003c/p>\n\u003cp>So, if you want to translate this finding into a meal, try a plate filled with salmon (for the omega-3s) and leafy greens (for the lutein). You could add in some whole grains, too (for B vitamins and minerals such as magnesium).\u003c/p>\n\u003cp>This way, \"you'll be getting not only omega-3's but other nutrients that may be important, too,\" Johnson says.\u003c/p>\n\u003cp>And all of these nutrients, consumed together, may have a synergistic effect that could help promote good health. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2015 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/99905/if-fish-is-brain-food-can-fish-oil-pills-boost-brains-too","authors":["byline_bayareabites_99905"],"categories":["bayareabites_1245","bayareabites_10916","bayareabites_358"],"tags":["bayareabites_11476","bayareabites_14785","bayareabites_12462","bayareabites_14786","bayareabites_11103"],"featImg":"bayareabites_99906","label":"bayareabites"},"bayareabites_92960":{"type":"posts","id":"bayareabites_92960","meta":{"index":"posts_1591205157","site":"bayareabites","id":"92960","score":null,"sort":[1423536292000]},"guestAuthors":[],"slug":"this-is-your-brain-on-food-cancer-fighting-cookbook-author-investigates-foods-that-help-brain-function","title":"'This is Your Brain on Food': Cancer-Fighting Cookbook Author Investigates Foods That Help Brain Function","publishDate":1423536292,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000.jpg\" alt=\"The Healthy Mind Cookbook. by Rebecca Katz\" width=\"400\" class=\"aligncenter size-full wp-image-93040\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000.jpg 1000w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000-400x538.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000-800x1076.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000-768x1033.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000-320x430.jpg 320w\" sizes=\"(max-width: 1000px) 100vw, 1000px\">\u003c/a>\u003c/p>\n\u003cp>At first glance, a lentil is just a lentil, right? Looking somewhat like a pebble, a lentil is a cheap source of protein, sure. But how about viewing the legume as a teeny microprocessor for the brain?\u003c/p>\n\u003cp>That’s how \u003ca href=\"http://rebeccakatz.com/\" target=\"_blank\">Rebecca Katz\u003c/a>, author of the newly published \u003ca href=\"http://www.amazon.com/The-Healthy-Mind-Cookbook-Big-Flavor/dp/1607742977\" target=\"_blank\">\u003cem>The Healthy Mind Cookbook\u003c/em>\u003c/a> with co-author Mat Edelson (Ten Speed Press) sees the lowly legume. After talking to Katz, it’s impossible to look at foods like lentils in the same light.\u003c/p>\n\u003cblockquote>\u003cp>“Lentils are teeny little nano-bots that get no respect, yet they are so important for focus and memory and learning,” Katz told Bay Area Bites. “They’re full of B vitamins like folate and B9, which keep our mind sharp and B6, which gives us focus and energy. They’re also a great source of iron and zinc, which is great for memory boosting, and from a culinary perspective, they’re the easiest of legumes to prepare, since you don’t have to soak them. You just rinse and shake them in strainer like maracas.”\u003c/p>\u003c/blockquote>\n\u003cp>Such enthusiasm about the healing properties of food is a given for Katz, author of two cookbooks for cancer patients, \u003ca href=\"http://www.amazon.com/One-Bite-Time-Nourishing-Survivors/dp/1587612194/ref=la_B001JRZ5QC_1_4?s=books&ie=UTF8&qid=1423295060&sr=1-4\" target=\"_blank\">\u003cem>One Bite at a Time\u003c/em>\u003c/a> and \u003ca href=\"http://www.amazon.com/Cancer-Fighting-Kitchen-Nourishing-Big-Flavor-Treatment/dp/1587613441/ref=la_B001JRZ5QC_1_1?s=books&ie=UTF8&qid=1423295015&sr=1-1\" target=\"_blank\">\u003cem>The Cancer Fighting Kitchen\u003c/em>\u003c/a>, as well as her last one, \u003ca href=\"http://www.amazon.com/Longevity-Kitchen-Satisfying-Big-Flavor-Age-Busting/dp/1607742942/ref=la_B001JRZ5QC_1_3?s=books&ie=UTF8&qid=1423295116&sr=1-3\" target=\"_blank\">\u003cem>The Longevity Kitchen\u003c/em>\u003c/a>.\u003c/p>\n\u003cfigure id=\"attachment_93037\" class=\"wp-caption aligncenter\" style=\"max-width: 300px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/AUTHOR-PHOTO-Rebecca-Katz.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/AUTHOR-PHOTO-Rebecca-Katz.jpg\" alt=\"Author Rebecca Katz\" width=\"300\" class=\"size-full wp-image-93037\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/02/AUTHOR-PHOTO-Rebecca-Katz.jpg 720w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/AUTHOR-PHOTO-Rebecca-Katz-400x602.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/AUTHOR-PHOTO-Rebecca-Katz-320x482.jpg 320w\" sizes=\"(max-width: 720px) 100vw, 720px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Author Rebecca Katz\u003c/figcaption>\u003c/figure>\n\u003cp>Katz, who lives in San Rafael, is founding director of the \u003ca href=\"http://www.commonweal.org/program/healing-kitchens-institute/\" target=\"_blank\">Healing Kitchens Institute\u003c/a> at Commonweal in Bolinas, and executive chef of the annual Food as Medicine training program sponsored by \u003ca href=\"http://cmbm.org/\" target=\"_blank\">The Center for Mind-Body Medicine\u003c/a> at Georgetown Medical School. \u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Already a graduate of New York’s \u003ca href=\"http://www.naturalgourmetinstitute.com/\" target=\"_blank\">Natural Gourmet Institute\u003c/a>, her interest in the healing properties of food began when she was cooking for her father when he was undergoing cancer treatment. She realized there was no guidance as to how to cook for people whose taste buds might be compromised, or might otherwise not feel like eating.\u003c/p>\n\u003cp>While she touched on science about the brain in her last book, she discovered the research in this field is so new, that there was much more to explore, especially in light of the fact that her father died recently of dementia.\u003c/p>\n\u003cp>“It was hard for me, knowing what I know about the world of epigenetics, and that genetics are not necessarily our destiny,” said Katz. “But what am I going to do, knowing what I know, to possibly prevent the same thing from happening to me? Of course, there are no guarantees, but I felt that I couldn’t ignore it.”\u003c/p>\n\u003cp>But in addition to that, there was another reason the brain interested her. “We’re living in a crazy world, where on a day-to-day basis, our brain is being tapped to the max,” she said. “Our brains are being asked to do a lot more than ever before.”\u003c/p>\n\u003cp>While \u003cem>The Healthy Mind Cookbook\u003c/em> is chock-full of healthy yet delicious sounding, mostly gluten-free recipes made from whole foods just as we’ve come to expect from Katz, the introduction offers a lot of the scientific information about how certain foods affect the brain.\u003c/p>\n\u003cp>Some of it may already sound familiar, especially to those of us who take fish oil to ensure we get our Omega-3 fatty acids.\u003c/p>\n\u003cblockquote>\u003cp>“For decades, scientists believed that the adult brain was incapable of adding new brain cells or neurons,” she said. “But now they’ve learned not only that new cells can be produced, but where they’re being produced. The hippocampus is connected with learning, and one thing we can do to supercharge that process is consume Omega-3s.”\u003c/p>\u003c/blockquote>\n\u003cp>Eating a diet high in Omega-3s is like doing “yoga for the brain,” said Katz.\u003c/p>\n\u003cp>Besides taking supplements to get those fatty acids, Katz recommends nuts and seeds, broccoli and citrus. \u003c/p>\n\u003cp>And as if we needed another reason to eat dark leafy greens, Katz had one at the ready: \u003ca href=\"http://en.wikipedia.org/wiki/Methylation\" target=\"_blank\">\u003cstrong>methylation\u003c/strong>\u003c/a>.\u003c/p>\n\u003cblockquote>\u003cp>“When you have a deficiency in B vitamins, that can break down the methylation pathway, which means you don’t have the proper tools to express or repair DNA, which can manifest in a whole host of mental issues like depression, pediatric cognitive dysfunction, dementia or stroke,” she said.\u003c/p>\u003c/blockquote>\n\u003cp>So if they’re not your favorite vegetable, picture them as Katz does: like “little vacuum cleaners, going in and getting rid of the debris.”\u003c/p>\n\u003cp>And you may want to try eating them in her \u003cstrong>Triple Greens Frittata\u003c/strong> \u003cem>(see recipe below)\u003c/em>, which I tried and found to be an excellent way to get probably more than one serving of greens.\u003c/p>\n\u003cp>Katz also talks about the mind-gut connection, going as far as to call the intestines a “second brain.” By that, she says that if one is stressed out while eating, it can cause digestive problems, which then affects the brain.\u003c/p>\n\u003cp>To prevent that? “Before you eat, take a moment and a few deep breaths,” she said, “It’s as simple as that. Also, everyone should be mindful before they eat, to be able to engage in proper digestion which leads to proper absorption of the vitamins and minerals, meaning they will then get to the brain.”\u003c/p>\n\u003cp>As she did in \u003ca href=\"http://www.amazon.com/gp/product/1607742942/ref=pd_lpo_sbs_dp_ss_1?pf_rd_p=1944687502&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=1607742977&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=1K6T3P06ATP2MWTYY8FE\" target=\"_blank\">\u003cem>The Longevity Kitchen\u003c/em>\u003c/a>, Katz includes a chapter called “The Culinary Pharmacy,” which lists in easily readable form, all of her favorite ingredients and how they boost brain activity. A few of her favorites:\u003c/p>\n\u003cul>\n\u003cli>\u003cstrong>Lentils:\u003c/strong> She’s still pushing the lentils, especially as they appear in her \u003cstrong>Cozy Lentil Soup\u003c/strong> \u003cem>(see recipe below)\u003c/em>, a lentil, kale and squash soup with warming spices (that I already tried and found delicious).\n\u003c/li>\n\u003cli>\n\u003cstrong>Mint and Parsley:\u003c/strong> “It’s like eating oxygen, they’re loaded with this really powerful flavonoid called \u003ca href=\"http://en.wikipedia.org/wiki/Luteolin\" target=\"_blank\">luteolin\u003c/a>, which is linked with improvements in memory and learning skills,” she said. “Plus when you smell mint and parsley, it has this smell, almost like the blinds going up. They boost your alertness.” She says to not think of them only as garnishes.\u003c/li>\n\u003cli>\n\u003cstrong>Pumpkin Seeds:\u003c/strong> Calling them “mini anti-depressants,” Katz says they are loaded with zinc, especially good since there’s a lot of zinc deficiency in a Western diet. “They not only increase memory but they keep depression at bay. They’re a good source of iron and also have what I call the trifecta: zinc, potassium and magnesium, so if you’re having a bad day and your boss is screaming at you, and your kids are screaming at you, or you fall in a mud puddle, you want pumpkin seeds in your pocket, in your desk drawer, or in your purse, because they really are calming.” Katz recommends toasting them, and adding them to salads for extra crunch.\u003c/li>\n\u003cli>\u003cstrong>Avocados:\u003c/strong> A good fat, avocados are high in \u003ca href=\"http://en.wikipedia.org/wiki/Glutathione\" target=\"_blank\">glutathione\u003c/a>, which help improve brain performance, prevent cognitive decline and ward off depression. “They’re one of the healthiest fats out there,” says Katz. “And because they have that fabulous texture, it’s another food that you don’t have to be a culinary genius to know what to do with. Slice it in half, put lemon or lime juice on it and a sprinkling of salt.” Katz also loves it for its versatility; it can go in salads, on sandwiches, be blended for a salad dressing, or turned into a spread. “It’s also a satiating food because it’s a fat,” she says.\u003c/li>\n\u003cli>\u003cstrong>The Cruciferous Family:\u003c/strong> cauliflower, broccoli, Brussels sprouts, cabbage. Katz says, “They are all “fabulous brain foods because they aid in methylation.”\u003c/li>\n\u003cli>\u003cstrong>Cinnamon:\u003c/strong> Not only does this spice help with blood sugar regularization, but it helps with focus and memory. “Cinnamon delivers so much anti-inflammatory benefits and you don’t need a lot, so it’s worth incorporating at least 1/2 teaspoon a day,” she says. Try sprinkling it into your coffee, or on your porridge.\u003c/li>\n\u003cli>\u003cstrong>Chocolate:\u003c/strong> And perhaps to the relief of many, chocolate is on the list, too. “It’s a mood enhancer,” said Katz. “I recommend seventy percent cacao and above, the darker the better, as it’s higher in antioxidants. Let’s face it, you need something sweet in your life and chocolate is definitely on my list.” While Katz often mixes chocolate with fruit for the book’s desserts, she recommends that everyone keep some around, because “everyone needs their mood to be enhanced sometimes.”\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Event:\u003c/strong>\u003cbr>\nRebecca Katz will be speaking about \u003cem>The Healthy Mind Cookbook\u003c/em> at \u003ca href=\"http://www.omnivorebooks.com/events.html\" target=\"_blank\">Omnivore Books\u003c/a> in S.F. Wed, February 11 at 6:30-7:30pm.\u003c/p>\n\u003ch3>Recipes\u003c/h3>\n\u003cp>\u003cem>Recipes reprinted with permission from The Healthy Mind Cookbook by Rebecca Katz, copyright (c) 2015. Published by Ten Speed Press, a division of Penguin Random House, Inc. Photography (c) 2015 by Maren Caruso.\u003c/em>\u003c/p>\n\u003cfigure id=\"attachment_93038\" class=\"wp-caption aligncenter\" style=\"max-width: 400px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000.jpg\" alt=\"Cozy Lentil Soup with Delicata Squash. Photo: Maren Caruso\" width=\"400\" class=\"size-full wp-image-93038\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000.jpg 1000w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000-400x534.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000-800x1068.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000-768x1025.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000-320x427.jpg 320w\" sizes=\"(max-width: 1000px) 100vw, 1000px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Cozy Lentil Soup with Delicata Squash. Photo: Maren Caruso\u003c/figcaption>\u003c/figure>\n\u003ch3>Cozy Lentil Soup with Delicata Squash\u003c/h3>\n\u003cp>\u003cem>MAKES 6 SERVINGS • PREP TIME: 20 minutes • COOK TIME: 35 minutes\u003c/em>\u003c/p>\n\u003cp>Silicon Valley has promised us that, someday, little nanobots will act like tiny microprocessors in our brains, helping to make us smarter. I say, Why wait? We already have a teensy food that does that. It’s the lentil, the vegetable kingdom’s version of a Lilliputian flying saucer. Lentils, ounce for ounce, pack an amazing amount of brain boosters, such as iron (essential to the function of myelin, which is involved in quick information gathering). From a culinary viewpoint, it’s a myth that you have to soak lentils overnight; just a quick rinse will do. With a host of spices, cubed delicata squash, and thinly sliced kale, this is my go-to soup when I’m working hard and need to process a lot of information.\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>2 tablespoons extra-virgin olive oil\u003c/li>\n\u003cli>1 yellow onion, diced small\u003c/li>\n\u003cli>Sea salt\u003c/li>\n\u003cli>2 carrots, peeled and diced small\u003c/li>\n\u003cli>2 celery stalks, diced small\u003c/li>\n\u003cli>1 medium delicata squash, peeled, seeded, and cut into 1/2-inch cubes\u003c/li>\n\u003cli>1 teaspoon curry powder\u003c/li>\n\u003cli>1/2 teaspoon ground cumin\u003c/li>\n\u003cli>1/2 teaspoon ground turmeric\u003c/li>\n\u003cli>1/4 teaspoon ground coriander\u003c/li>\n\u003cli>1/4 teaspoon ground cinnamon\u003c/li>\n\u003cli>Pinch of red pepper flakes\u003c/li>\n\u003cli>1 cup dried green lentils, rinsed well\u003c/li>\n\u003cli>8 cups store-bought organic vegetable broth\u003c/li>\n\u003cli>1 cup tightly packed, stemmed, and thinly sliced kale\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Heat the olive oil in a Dutch oven or heavy soup pot over medium heat. Add the onion and a pinch of salt and sauté until translucent, about 4 minutes. Add the carrots, celery, delicata squash, and another pinch of salt and sauté until all of the vegetables are just tender, about 5 minutes.\u003c/li>\n\u003cli>Add the curry powder, cumin, turmeric, coriander, cinnamon, 1/4 teaspoon of salt, and red pepper flakes and give a stir. Add the lentils and stir to coat. Pour in 1/2 cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the pot, and cook until the liquid is reduced by half. Add the rest of the broth. Increase the heat to high and bring to a boil. Decrease the heat to low, cover, and simmer until the lentils are tender, about 20 to 25 minutes. Taste; you may want to add a pinch of salt. Stir in the kale and cook until it’s tender, about 3 minutes.\u003c/li>\n\u003c/ol>\n\u003cp>\u003cstrong>VARIATION:\u003c/strong> Substitute fennel, which is a good digestive aid, for the celery to add more depth to the flavor.\u003c/p>\n\u003cp>\u003cstrong>COOK’S NOTE:\u003c/strong> If you have trouble finding delicata squash, use its cousin, butternut squash.\u003c/p>\n\u003cp>\u003cstrong>PER SERVING:\u003c/strong> Calories: 224; Total Fat: 6 g (1 g saturated, 4 g monoun-saturated); Carbohydrates: 37 g; Protein: 9 g; Fiber: 10 g; Sodium: 329 mg\u003c/p>\n\u003cp>\u003cstrong>STORAGE:\u003c/strong> Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 2 months.\u003c/p>\n\u003cfigure id=\"attachment_93039\" class=\"wp-caption aligncenter\" style=\"max-width: 400px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000.jpg\" alt=\"Triple Greens Frittata. Photo: Maren Caruso\" width=\"400\" class=\"size-full wp-image-93039\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000.jpg 1000w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000-400x534.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000-800x1067.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000-768x1025.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000-320x427.jpg 320w\" sizes=\"(max-width: 1000px) 100vw, 1000px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Triple Greens Frittata. Photo: Maren Caruso\u003c/figcaption>\u003c/figure>\n\u003ch3>Triple Greens Frittata \u003c/h3>\n\u003cp>\u003cem>MAKES 6 SERVINGS • PREP TIME: 15 minutes • COOK TIME: 40 minutes\u003c/em>\u003c/p>\n\u003cp>A frittata is an Italian omelet but, unlike the French version, you don’t have to figure out how to do that funky half-flip with the eggs in the pan. Frittatas bake, and in Italy they’re often eaten at room temperature: they really are a good on-the-go food. The eggs are also a great binder for the greens, which include kale, chard, and spinach. Add some red bell pepper, marjoram, thyme, and feta, and you’ve got a super protein hit for lunch on the go—just the thing to keep your brain working optimally throughout the day.\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>2 tablespoons extra-virgin olive oil\u003c/li>\n\u003cli>1/2 cup diced red bell pepper Sea salt\u003c/li>\n\u003cli>2 cloves garlic, minced Pinch of red pepper flakes\u003c/li>\n\u003cli>1 cup tightly packed, finely chopped kale\u003c/li>\n\u003cli>2 cups tightly packed, finely chopped chard\u003c/li>\n\u003cli>2 cups tightly packed, finely chopped spinach\u003c/li>\n\u003cli>Freshly grated nutmeg\u003c/li>\n\u003cli>10 organic eggs\u003c/li>\n\u003cli>2 scallions, minced\u003c/li>\n\u003cli>2 tablespoons chopped fresh marjoram\u003c/li>\n\u003cli>1 tablespoon chopped fresh thyme\u003c/li>\n\u003cli>1/4 teaspoon freshly ground black pepper\u003c/li>\n\u003cli>2 ounces crumbled feta\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Preheat the oven to 375°F. Lightly oil a 6 by 8-inch baking dish.\u003c/li>\n\u003cli>Heat the oil in a large skillet over medium heat. When it’s shimmering, add the bell pepper and a pinch of salt and sauté for 3 minutes. Add the garlic and red pepper flakes and sauté until fragrant, another 30 seconds or so. Stir in the kale and another pinch of salt and continue to sauté for 5 minutes. Add the chard and spinach, and one more pinch of salt, sautéing until the greens are wilted and tender, about 5 minutes more. Remove from the heat and add a few gratings of nutmeg, stirring to combine.\u003c/li>\n\u003cli>Whisk the eggs, scallions, marjoram, thyme, 1/2 teaspoon of salt, and the pepper together in a large bowl. Lay the cooked greens along the bottom of the prepared dish and top them with the crumbled feta. Pour the egg mixture over and bake until the eggs are just set, 25 to 30 minutes.\u003c/li>\n\u003c/ol>\n\u003cp>\u003cstrong>PER SERVING:\u003c/strong> Calories: 169; Total Fat: 12 g (3.5 g saturated, 6.5 g monounsaturated); Carbohydrates: 6.5 g; Protein: 8g; Fiber: 1 g; Sodium: 388 mg\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cstrong>STORAGE:\u003c/strong> Store, tightly wrapped, in the refrigerator for up to 2 days.\u003c/p>\n\n","blocks":[],"excerpt":"Commonweal's Rebecca Katz is back with another cookbook, this time delving into what foods help keep our brain healthy and functioning in \"The Healthy Mind Cookbook.\"","status":"publish","parent":0,"modified":1423537482,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":36,"wordCount":2459},"headData":{"title":"'This is Your Brain on Food': Cancer-Fighting Cookbook Author Investigates Foods That Help Brain Function | KQED","description":"Commonweal's Rebecca Katz is back with another cookbook, this time delving into what foods help keep our brain healthy and functioning in "The Healthy Mind Cookbook."","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"'This is Your Brain on Food': Cancer-Fighting Cookbook Author Investigates Foods That Help Brain Function","datePublished":"2015-02-10T02:44:52.000Z","dateModified":"2015-02-10T03:04:42.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"92960 http://blogs.kqed.org/bayareabites/?p=92960","disqusUrl":"https://ww2.kqed.org/bayareabites/2015/02/09/this-is-your-brain-on-food-cancer-fighting-cookbook-author-investigates-foods-that-help-brain-function/","disqusTitle":"'This is Your Brain on Food': Cancer-Fighting Cookbook Author Investigates Foods That Help Brain Function","path":"/bayareabites/92960/this-is-your-brain-on-food-cancer-fighting-cookbook-author-investigates-foods-that-help-brain-function","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000.jpg\" alt=\"The Healthy Mind Cookbook. by Rebecca Katz\" width=\"400\" class=\"aligncenter size-full wp-image-93040\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000.jpg 1000w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000-400x538.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000-800x1076.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000-768x1033.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/The-Healthy-Mind-Cookbook-CVR1000-320x430.jpg 320w\" sizes=\"(max-width: 1000px) 100vw, 1000px\">\u003c/a>\u003c/p>\n\u003cp>At first glance, a lentil is just a lentil, right? Looking somewhat like a pebble, a lentil is a cheap source of protein, sure. But how about viewing the legume as a teeny microprocessor for the brain?\u003c/p>\n\u003cp>That’s how \u003ca href=\"http://rebeccakatz.com/\" target=\"_blank\">Rebecca Katz\u003c/a>, author of the newly published \u003ca href=\"http://www.amazon.com/The-Healthy-Mind-Cookbook-Big-Flavor/dp/1607742977\" target=\"_blank\">\u003cem>The Healthy Mind Cookbook\u003c/em>\u003c/a> with co-author Mat Edelson (Ten Speed Press) sees the lowly legume. After talking to Katz, it’s impossible to look at foods like lentils in the same light.\u003c/p>\n\u003cblockquote>\u003cp>“Lentils are teeny little nano-bots that get no respect, yet they are so important for focus and memory and learning,” Katz told Bay Area Bites. “They’re full of B vitamins like folate and B9, which keep our mind sharp and B6, which gives us focus and energy. They’re also a great source of iron and zinc, which is great for memory boosting, and from a culinary perspective, they’re the easiest of legumes to prepare, since you don’t have to soak them. You just rinse and shake them in strainer like maracas.”\u003c/p>\u003c/blockquote>\n\u003cp>Such enthusiasm about the healing properties of food is a given for Katz, author of two cookbooks for cancer patients, \u003ca href=\"http://www.amazon.com/One-Bite-Time-Nourishing-Survivors/dp/1587612194/ref=la_B001JRZ5QC_1_4?s=books&ie=UTF8&qid=1423295060&sr=1-4\" target=\"_blank\">\u003cem>One Bite at a Time\u003c/em>\u003c/a> and \u003ca href=\"http://www.amazon.com/Cancer-Fighting-Kitchen-Nourishing-Big-Flavor-Treatment/dp/1587613441/ref=la_B001JRZ5QC_1_1?s=books&ie=UTF8&qid=1423295015&sr=1-1\" target=\"_blank\">\u003cem>The Cancer Fighting Kitchen\u003c/em>\u003c/a>, as well as her last one, \u003ca href=\"http://www.amazon.com/Longevity-Kitchen-Satisfying-Big-Flavor-Age-Busting/dp/1607742942/ref=la_B001JRZ5QC_1_3?s=books&ie=UTF8&qid=1423295116&sr=1-3\" target=\"_blank\">\u003cem>The Longevity Kitchen\u003c/em>\u003c/a>.\u003c/p>\n\u003cfigure id=\"attachment_93037\" class=\"wp-caption aligncenter\" style=\"max-width: 300px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/AUTHOR-PHOTO-Rebecca-Katz.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/AUTHOR-PHOTO-Rebecca-Katz.jpg\" alt=\"Author Rebecca Katz\" width=\"300\" class=\"size-full wp-image-93037\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/02/AUTHOR-PHOTO-Rebecca-Katz.jpg 720w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/AUTHOR-PHOTO-Rebecca-Katz-400x602.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/AUTHOR-PHOTO-Rebecca-Katz-320x482.jpg 320w\" sizes=\"(max-width: 720px) 100vw, 720px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Author Rebecca Katz\u003c/figcaption>\u003c/figure>\n\u003cp>Katz, who lives in San Rafael, is founding director of the \u003ca href=\"http://www.commonweal.org/program/healing-kitchens-institute/\" target=\"_blank\">Healing Kitchens Institute\u003c/a> at Commonweal in Bolinas, and executive chef of the annual Food as Medicine training program sponsored by \u003ca href=\"http://cmbm.org/\" target=\"_blank\">The Center for Mind-Body Medicine\u003c/a> at Georgetown Medical School. \u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Already a graduate of New York’s \u003ca href=\"http://www.naturalgourmetinstitute.com/\" target=\"_blank\">Natural Gourmet Institute\u003c/a>, her interest in the healing properties of food began when she was cooking for her father when he was undergoing cancer treatment. She realized there was no guidance as to how to cook for people whose taste buds might be compromised, or might otherwise not feel like eating.\u003c/p>\n\u003cp>While she touched on science about the brain in her last book, she discovered the research in this field is so new, that there was much more to explore, especially in light of the fact that her father died recently of dementia.\u003c/p>\n\u003cp>“It was hard for me, knowing what I know about the world of epigenetics, and that genetics are not necessarily our destiny,” said Katz. “But what am I going to do, knowing what I know, to possibly prevent the same thing from happening to me? Of course, there are no guarantees, but I felt that I couldn’t ignore it.”\u003c/p>\n\u003cp>But in addition to that, there was another reason the brain interested her. “We’re living in a crazy world, where on a day-to-day basis, our brain is being tapped to the max,” she said. “Our brains are being asked to do a lot more than ever before.”\u003c/p>\n\u003cp>While \u003cem>The Healthy Mind Cookbook\u003c/em> is chock-full of healthy yet delicious sounding, mostly gluten-free recipes made from whole foods just as we’ve come to expect from Katz, the introduction offers a lot of the scientific information about how certain foods affect the brain.\u003c/p>\n\u003cp>Some of it may already sound familiar, especially to those of us who take fish oil to ensure we get our Omega-3 fatty acids.\u003c/p>\n\u003cblockquote>\u003cp>“For decades, scientists believed that the adult brain was incapable of adding new brain cells or neurons,” she said. “But now they’ve learned not only that new cells can be produced, but where they’re being produced. The hippocampus is connected with learning, and one thing we can do to supercharge that process is consume Omega-3s.”\u003c/p>\u003c/blockquote>\n\u003cp>Eating a diet high in Omega-3s is like doing “yoga for the brain,” said Katz.\u003c/p>\n\u003cp>Besides taking supplements to get those fatty acids, Katz recommends nuts and seeds, broccoli and citrus. \u003c/p>\n\u003cp>And as if we needed another reason to eat dark leafy greens, Katz had one at the ready: \u003ca href=\"http://en.wikipedia.org/wiki/Methylation\" target=\"_blank\">\u003cstrong>methylation\u003c/strong>\u003c/a>.\u003c/p>\n\u003cblockquote>\u003cp>“When you have a deficiency in B vitamins, that can break down the methylation pathway, which means you don’t have the proper tools to express or repair DNA, which can manifest in a whole host of mental issues like depression, pediatric cognitive dysfunction, dementia or stroke,” she said.\u003c/p>\u003c/blockquote>\n\u003cp>So if they’re not your favorite vegetable, picture them as Katz does: like “little vacuum cleaners, going in and getting rid of the debris.”\u003c/p>\n\u003cp>And you may want to try eating them in her \u003cstrong>Triple Greens Frittata\u003c/strong> \u003cem>(see recipe below)\u003c/em>, which I tried and found to be an excellent way to get probably more than one serving of greens.\u003c/p>\n\u003cp>Katz also talks about the mind-gut connection, going as far as to call the intestines a “second brain.” By that, she says that if one is stressed out while eating, it can cause digestive problems, which then affects the brain.\u003c/p>\n\u003cp>To prevent that? “Before you eat, take a moment and a few deep breaths,” she said, “It’s as simple as that. Also, everyone should be mindful before they eat, to be able to engage in proper digestion which leads to proper absorption of the vitamins and minerals, meaning they will then get to the brain.”\u003c/p>\n\u003cp>As she did in \u003ca href=\"http://www.amazon.com/gp/product/1607742942/ref=pd_lpo_sbs_dp_ss_1?pf_rd_p=1944687502&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=1607742977&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=1K6T3P06ATP2MWTYY8FE\" target=\"_blank\">\u003cem>The Longevity Kitchen\u003c/em>\u003c/a>, Katz includes a chapter called “The Culinary Pharmacy,” which lists in easily readable form, all of her favorite ingredients and how they boost brain activity. A few of her favorites:\u003c/p>\n\u003cul>\n\u003cli>\u003cstrong>Lentils:\u003c/strong> She’s still pushing the lentils, especially as they appear in her \u003cstrong>Cozy Lentil Soup\u003c/strong> \u003cem>(see recipe below)\u003c/em>, a lentil, kale and squash soup with warming spices (that I already tried and found delicious).\n\u003c/li>\n\u003cli>\n\u003cstrong>Mint and Parsley:\u003c/strong> “It’s like eating oxygen, they’re loaded with this really powerful flavonoid called \u003ca href=\"http://en.wikipedia.org/wiki/Luteolin\" target=\"_blank\">luteolin\u003c/a>, which is linked with improvements in memory and learning skills,” she said. “Plus when you smell mint and parsley, it has this smell, almost like the blinds going up. They boost your alertness.” She says to not think of them only as garnishes.\u003c/li>\n\u003cli>\n\u003cstrong>Pumpkin Seeds:\u003c/strong> Calling them “mini anti-depressants,” Katz says they are loaded with zinc, especially good since there’s a lot of zinc deficiency in a Western diet. “They not only increase memory but they keep depression at bay. They’re a good source of iron and also have what I call the trifecta: zinc, potassium and magnesium, so if you’re having a bad day and your boss is screaming at you, and your kids are screaming at you, or you fall in a mud puddle, you want pumpkin seeds in your pocket, in your desk drawer, or in your purse, because they really are calming.” Katz recommends toasting them, and adding them to salads for extra crunch.\u003c/li>\n\u003cli>\u003cstrong>Avocados:\u003c/strong> A good fat, avocados are high in \u003ca href=\"http://en.wikipedia.org/wiki/Glutathione\" target=\"_blank\">glutathione\u003c/a>, which help improve brain performance, prevent cognitive decline and ward off depression. “They’re one of the healthiest fats out there,” says Katz. “And because they have that fabulous texture, it’s another food that you don’t have to be a culinary genius to know what to do with. Slice it in half, put lemon or lime juice on it and a sprinkling of salt.” Katz also loves it for its versatility; it can go in salads, on sandwiches, be blended for a salad dressing, or turned into a spread. “It’s also a satiating food because it’s a fat,” she says.\u003c/li>\n\u003cli>\u003cstrong>The Cruciferous Family:\u003c/strong> cauliflower, broccoli, Brussels sprouts, cabbage. Katz says, “They are all “fabulous brain foods because they aid in methylation.”\u003c/li>\n\u003cli>\u003cstrong>Cinnamon:\u003c/strong> Not only does this spice help with blood sugar regularization, but it helps with focus and memory. “Cinnamon delivers so much anti-inflammatory benefits and you don’t need a lot, so it’s worth incorporating at least 1/2 teaspoon a day,” she says. Try sprinkling it into your coffee, or on your porridge.\u003c/li>\n\u003cli>\u003cstrong>Chocolate:\u003c/strong> And perhaps to the relief of many, chocolate is on the list, too. “It’s a mood enhancer,” said Katz. “I recommend seventy percent cacao and above, the darker the better, as it’s higher in antioxidants. Let’s face it, you need something sweet in your life and chocolate is definitely on my list.” While Katz often mixes chocolate with fruit for the book’s desserts, she recommends that everyone keep some around, because “everyone needs their mood to be enhanced sometimes.”\u003c/li>\n\u003c/ul>\n\u003cp>\u003cstrong>Event:\u003c/strong>\u003cbr>\nRebecca Katz will be speaking about \u003cem>The Healthy Mind Cookbook\u003c/em> at \u003ca href=\"http://www.omnivorebooks.com/events.html\" target=\"_blank\">Omnivore Books\u003c/a> in S.F. Wed, February 11 at 6:30-7:30pm.\u003c/p>\n\u003ch3>Recipes\u003c/h3>\n\u003cp>\u003cem>Recipes reprinted with permission from The Healthy Mind Cookbook by Rebecca Katz, copyright (c) 2015. Published by Ten Speed Press, a division of Penguin Random House, Inc. Photography (c) 2015 by Maren Caruso.\u003c/em>\u003c/p>\n\u003cfigure id=\"attachment_93038\" class=\"wp-caption aligncenter\" style=\"max-width: 400px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000.jpg\" alt=\"Cozy Lentil Soup with Delicata Squash. Photo: Maren Caruso\" width=\"400\" class=\"size-full wp-image-93038\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000.jpg 1000w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000-400x534.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000-800x1068.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000-768x1025.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/Cozy-Lentil-Soup1000-320x427.jpg 320w\" sizes=\"(max-width: 1000px) 100vw, 1000px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Cozy Lentil Soup with Delicata Squash. Photo: Maren Caruso\u003c/figcaption>\u003c/figure>\n\u003ch3>Cozy Lentil Soup with Delicata Squash\u003c/h3>\n\u003cp>\u003cem>MAKES 6 SERVINGS • PREP TIME: 20 minutes • COOK TIME: 35 minutes\u003c/em>\u003c/p>\n\u003cp>Silicon Valley has promised us that, someday, little nanobots will act like tiny microprocessors in our brains, helping to make us smarter. I say, Why wait? We already have a teensy food that does that. It’s the lentil, the vegetable kingdom’s version of a Lilliputian flying saucer. Lentils, ounce for ounce, pack an amazing amount of brain boosters, such as iron (essential to the function of myelin, which is involved in quick information gathering). From a culinary viewpoint, it’s a myth that you have to soak lentils overnight; just a quick rinse will do. With a host of spices, cubed delicata squash, and thinly sliced kale, this is my go-to soup when I’m working hard and need to process a lot of information.\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>2 tablespoons extra-virgin olive oil\u003c/li>\n\u003cli>1 yellow onion, diced small\u003c/li>\n\u003cli>Sea salt\u003c/li>\n\u003cli>2 carrots, peeled and diced small\u003c/li>\n\u003cli>2 celery stalks, diced small\u003c/li>\n\u003cli>1 medium delicata squash, peeled, seeded, and cut into 1/2-inch cubes\u003c/li>\n\u003cli>1 teaspoon curry powder\u003c/li>\n\u003cli>1/2 teaspoon ground cumin\u003c/li>\n\u003cli>1/2 teaspoon ground turmeric\u003c/li>\n\u003cli>1/4 teaspoon ground coriander\u003c/li>\n\u003cli>1/4 teaspoon ground cinnamon\u003c/li>\n\u003cli>Pinch of red pepper flakes\u003c/li>\n\u003cli>1 cup dried green lentils, rinsed well\u003c/li>\n\u003cli>8 cups store-bought organic vegetable broth\u003c/li>\n\u003cli>1 cup tightly packed, stemmed, and thinly sliced kale\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Heat the olive oil in a Dutch oven or heavy soup pot over medium heat. Add the onion and a pinch of salt and sauté until translucent, about 4 minutes. Add the carrots, celery, delicata squash, and another pinch of salt and sauté until all of the vegetables are just tender, about 5 minutes.\u003c/li>\n\u003cli>Add the curry powder, cumin, turmeric, coriander, cinnamon, 1/4 teaspoon of salt, and red pepper flakes and give a stir. Add the lentils and stir to coat. Pour in 1/2 cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the pot, and cook until the liquid is reduced by half. Add the rest of the broth. Increase the heat to high and bring to a boil. Decrease the heat to low, cover, and simmer until the lentils are tender, about 20 to 25 minutes. Taste; you may want to add a pinch of salt. Stir in the kale and cook until it’s tender, about 3 minutes.\u003c/li>\n\u003c/ol>\n\u003cp>\u003cstrong>VARIATION:\u003c/strong> Substitute fennel, which is a good digestive aid, for the celery to add more depth to the flavor.\u003c/p>\n\u003cp>\u003cstrong>COOK’S NOTE:\u003c/strong> If you have trouble finding delicata squash, use its cousin, butternut squash.\u003c/p>\n\u003cp>\u003cstrong>PER SERVING:\u003c/strong> Calories: 224; Total Fat: 6 g (1 g saturated, 4 g monoun-saturated); Carbohydrates: 37 g; Protein: 9 g; Fiber: 10 g; Sodium: 329 mg\u003c/p>\n\u003cp>\u003cstrong>STORAGE:\u003c/strong> Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 2 months.\u003c/p>\n\u003cfigure id=\"attachment_93039\" class=\"wp-caption aligncenter\" style=\"max-width: 400px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000.jpg\" alt=\"Triple Greens Frittata. Photo: Maren Caruso\" width=\"400\" class=\"size-full wp-image-93039\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000.jpg 1000w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000-400x534.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000-800x1067.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000-768x1025.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/02/HMC_Triple-Green-Frittata1000-320x427.jpg 320w\" sizes=\"(max-width: 1000px) 100vw, 1000px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Triple Greens Frittata. Photo: Maren Caruso\u003c/figcaption>\u003c/figure>\n\u003ch3>Triple Greens Frittata \u003c/h3>\n\u003cp>\u003cem>MAKES 6 SERVINGS • PREP TIME: 15 minutes • COOK TIME: 40 minutes\u003c/em>\u003c/p>\n\u003cp>A frittata is an Italian omelet but, unlike the French version, you don’t have to figure out how to do that funky half-flip with the eggs in the pan. Frittatas bake, and in Italy they’re often eaten at room temperature: they really are a good on-the-go food. The eggs are also a great binder for the greens, which include kale, chard, and spinach. Add some red bell pepper, marjoram, thyme, and feta, and you’ve got a super protein hit for lunch on the go—just the thing to keep your brain working optimally throughout the day.\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>2 tablespoons extra-virgin olive oil\u003c/li>\n\u003cli>1/2 cup diced red bell pepper Sea salt\u003c/li>\n\u003cli>2 cloves garlic, minced Pinch of red pepper flakes\u003c/li>\n\u003cli>1 cup tightly packed, finely chopped kale\u003c/li>\n\u003cli>2 cups tightly packed, finely chopped chard\u003c/li>\n\u003cli>2 cups tightly packed, finely chopped spinach\u003c/li>\n\u003cli>Freshly grated nutmeg\u003c/li>\n\u003cli>10 organic eggs\u003c/li>\n\u003cli>2 scallions, minced\u003c/li>\n\u003cli>2 tablespoons chopped fresh marjoram\u003c/li>\n\u003cli>1 tablespoon chopped fresh thyme\u003c/li>\n\u003cli>1/4 teaspoon freshly ground black pepper\u003c/li>\n\u003cli>2 ounces crumbled feta\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Preheat the oven to 375°F. Lightly oil a 6 by 8-inch baking dish.\u003c/li>\n\u003cli>Heat the oil in a large skillet over medium heat. When it’s shimmering, add the bell pepper and a pinch of salt and sauté for 3 minutes. Add the garlic and red pepper flakes and sauté until fragrant, another 30 seconds or so. Stir in the kale and another pinch of salt and continue to sauté for 5 minutes. Add the chard and spinach, and one more pinch of salt, sautéing until the greens are wilted and tender, about 5 minutes more. Remove from the heat and add a few gratings of nutmeg, stirring to combine.\u003c/li>\n\u003cli>Whisk the eggs, scallions, marjoram, thyme, 1/2 teaspoon of salt, and the pepper together in a large bowl. Lay the cooked greens along the bottom of the prepared dish and top them with the crumbled feta. Pour the egg mixture over and bake until the eggs are just set, 25 to 30 minutes.\u003c/li>\n\u003c/ol>\n\u003cp>\u003cstrong>PER SERVING:\u003c/strong> Calories: 169; Total Fat: 12 g (3.5 g saturated, 6.5 g monounsaturated); Carbohydrates: 6.5 g; Protein: 8g; Fiber: 1 g; Sodium: 388 mg\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>STORAGE:\u003c/strong> Store, tightly wrapped, in the refrigerator for up to 2 days.\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/92960/this-is-your-brain-on-food-cancer-fighting-cookbook-author-investigates-foods-that-help-brain-function","authors":["5567"],"categories":["bayareabites_109","bayareabites_2254","bayareabites_588","bayareabites_1245","bayareabites_12869","bayareabites_12"],"tags":["bayareabites_12709","bayareabites_14136","bayareabites_11103","bayareabites_11345","bayareabites_11069"],"featImg":"bayareabites_93040","label":"bayareabites"},"bayareabites_84862":{"type":"posts","id":"bayareabites_84862","meta":{"index":"posts_1591205157","site":"bayareabites","id":"84862","score":null,"sort":[1405356885000]},"guestAuthors":[],"slug":"food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress","title":"Food-Mood Connection: How You Eat Can Amp Up Or Tamp Down Stress","publishDate":1405356885,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cfigure id=\"attachment_84863\" class=\"wp-caption aligncenter\" style=\"max-width: 3500px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/07/food-stress-2_enl-e10b465c8c6d5c21285ad0000894d9fdec69310a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/07/food-stress-2_enl-e10b465c8c6d5c21285ad0000894d9fdec69310a.jpg\" alt=\"A nutrient-dense diet may help tamp down stress. And these foods may help boost our moods (clockwise from left): pumpkin seeds, sardines, eggs, salmon, flax seeds, Swiss chard and dark chocolate. Photo: Meredith Rizzo/NPR\" width=\"3500\" height=\"2331\" class=\"size-full wp-image-84863\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">A nutrient-dense diet may help tamp down stress. And these foods may help boost our moods (clockwise from left): pumpkin seeds, sardines, eggs, salmon, flax seeds, Swiss chard and dark chocolate. Photo: Meredith Rizzo/NPR\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Listen to the Story\u003c/strong> on \u003ca href=\"http://www.npr.org/blogs/thesalt/2014/07/14/329529110/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress\">Morning Edition\u003c/a> [audio src=\"http://pd.npr.org/anon.npr-mp3/npr/me/2014/07/20140714_me_food-mood_connection_how_you_eat_can_amp_up_or_tamp_down_stress.mp3\"] \u003c/p>\n\u003cp>by Allison Aubrey, \u003ca href=\"http://www.npr.org/blogs/thesalt/2014/07/14/329529110/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress\">The Salt at NPR Food\u003c/a> (7/14/14)\u003c/p>\n\u003cp>Eat more when you're stressed? You're not alone. More than a third of the participants in a \u003ca href=\"http://www.rwjf.org/en/research-publications/find-rwjf-research/2014/07/the-burden-of-stress-in-america.html\">national survey\u003c/a> conducted by NPR, the Robert Wood Johnson Foundation and the Harvard School of Public Health said they change their diets during stressful times.\u003c/p>\n\u003cp>And many of us are quick to turn to either sugary foods or highly refined carbohydrates such as bagels or white pasta when the stress hits.\u003c/p>\n\u003cp>\"There can be a bit of a vicious cycle,\" says \u003ca href=\"http://www.childrenshospital.org/researchers/david-ludwig\">David Ludwig\u003c/a>, a professor of pediatrics and nutrition at Harvard University and a researcher at Boston Children's Hospital. \"When we feel stressed we seek foods that are going to comfort us immediately, but often times those foods lead to surges and crashes in hormones and blood sugar that increase our susceptibility to new stresses.\"\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Now, of course, we can't control lots of the events and circumstances that lead to stress. But, Ludwig says, \"our body chemistry can very much affect how that stress gets to us.\"\u003c/p>\n\u003cp>He points to a \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/10049982\">study\u003c/a> he and some colleagues published in the journal \u003cem>Pediatrics\u003c/em> several years back.\u003c/p>\n\u003cp>They gave teenage boys different types of breakfast meals. One included protein-rich eggs, while another meal included high-fiber, steel-cut oats. A third meal of instant oatmeal was highest on the \u003ca href=\"http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm\">glycemic index\u003c/a>, a measure of how quickly sugar is absorbed and how soon a food is likely to make you hungry again.\u003c/p>\n\u003cp>\"After the highly refined instant oatmeal, blood sugar soared but then crashed a few hours later,\" Ludwig says. \"And when that happened the [stress] hormone adrenaline, or epinephrine, surged to very high levels.\"\u003c/p>\n\u003cp>Ludwig says the links between food and mood are complex. And just as there are individual differences in susceptibility to diseases, there are differences in response to food, too. Not all of us are equally sensitive to foods like instant oatmeal, high on the glycemic index.\u003c/p>\n\u003cp>Given what we know about how different foods affect the risk of cardiovascular disease and Type 2 diabetes, \"why should it be so surprising that the nature of the foods we eat can also affect our emotional and mental well-being?\" Ludwig says.\u003c/p>\n\u003cp>So, if eating lots of refined carbs and sugar may exacerbate our responses to stress, are there other types of food that make us more resilient? Researcher \u003ca href=\"http://irp.nih.gov/pi/joseph-hibbeln\">Joe Hibbeln\u003c/a> of the National Institutes of Health believes the answer is yes.\u003c/p>\n\u003cp>\"I think there's a very strong connection between what you eat and your mood,\" Hibbeln says.\u003c/p>\n\u003cp>He has spent the past two decades investigating links between the omega-3 fatty acids found in fish and emotional health.\u003c/p>\n\u003cp>\"One of the most basic ways that omega-3s help to regulate mood is by quieting down the [body's] response to inflammation,\" Hibbeln says.\u003c/p>\n\u003cp>When you get walloped by something, whether it's a virus or an emotional stressor, you want to bounce back as quickly as possible, he notes.\u003c/p>\n\u003cp>\"You can either be good at weathering stress or you can be brittle. And omega-3s make your stress system more flexible,\" Hibbeln says. He points to \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/24417620\">studies\u003c/a> showing that omega-3s can help protect neurons against the damage that can be done by chronic stress.\u003c/p>\n\u003cp>He also points to \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/24805797\">clinical trials\u003c/a> that have found that omega-3s may help control depressive symptoms. And a\u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22970149\"> study\u003c/a> of schoolchildren in England linked omega-3s to more pro-social behavior.\u003c/p>\n\u003cp>Hibbeln knows that some people shy away from fish due to the cost, so he points to affordable options such as canned light tuna and sardines, which are good sources of omega-3s. There are also plant-based sources of omega-3s, such as flaxseed and chia seeds.\u003c/p>\n\u003cp>Now, clearly, omega-3s aren't the only food that's good for our emotional health.\u003c/p>\n\u003cp>\u003ca href=\"http://asp.cumc.columbia.edu/facdb/profile_list.asp?uni=ar917&DepAffil=Psychiatry\">Drew Ramsey\u003c/a>, a psychiatrist at Columbia University and author of \u003cem>The\u003c/em> \u003cem>Happiness Diet\u003c/em>, says a nutrient-rich diet is best for beating stress.\u003c/p>\n\u003cp>He points to his favorite stress-busting breakfast: scrambled eggs mixed with kale (or other greens) and topped with pumpkin seeds.\u003c/p>\n\u003cp>With this meal, you're covering all your bases, Ramsey says. The eggs are a good source of B vitamins and protein, which can be more satiating than a carb-based breakfast. The greens are incredibly nutrient-dense, and are a good source of vitamin A, vitamin K and potassium.\u003c/p>\n\u003cp>And the pumpkin seeds are a good source of magnesium — which is thought to play a role in \u003ca href=\"http://www.nlm.nih.gov/medlineplus/druginfo/natural/998.html\">fending off anxiety\u003c/a> — and zinc, which may help \u003ca href=\"http://www.nlm.nih.gov/medlineplus/druginfo/natural/982.html\">boost the immune system\u003c/a>.\u003c/p>\n\u003cp>For dessert, go for dark chocolate, which can have \"an acute affect on mood,\" Ramsey says. He points to a \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/?term=Consumption+of+cocoa+flavanols+results+in+acute+improvements+in+mood+and+cognitive+performance+during+sustained+mental+effort\">study\u003c/a> that found cocoa flavanols can help boost mood and sustain clear thinking among adults who are engaged in intense mental efforts — like students cramming, or journalists on deadline.\u003c/p>\n\u003cp>In addition, dark chocolate has been shown to \u003ca href=\"http://www.npr.org/blogs/thesalt/2014/07/02/327775106/how-dark-chocolate-not-milk-chocolate-may-help-blood-flow\">improve vascular health\u003c/a> by increasing blood flow and reducing inflammation.\u003c/p>\n\u003cp>The bottom line? The foods we choose can't magic away stress. But Ramsey says he believes \"there is a very, very strong connection between food and mood.\" \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2014 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"We tend to soothe ourselves with sugar-laden foods when we're feeling strained. But they may make us feel even worse. Protein and omega-3s, on the other hand, can help reduce stress, researchers say.","status":"publish","parent":0,"modified":1405356885,"stats":{"hasAudio":true,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":30,"wordCount":930},"headData":{"title":"Food-Mood Connection: How You Eat Can Amp Up Or Tamp Down Stress | KQED","description":"We tend to soothe ourselves with sugar-laden foods when we're feeling strained. But they may make us feel even worse. Protein and omega-3s, on the other hand, can help reduce stress, researchers say.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Food-Mood Connection: How You Eat Can Amp Up Or Tamp Down Stress","datePublished":"2014-07-14T16:54:45.000Z","dateModified":"2014-07-14T16:54:45.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"84862 http://blogs.kqed.org/bayareabites/?p=84862","disqusUrl":"https://ww2.kqed.org/bayareabites/2014/07/14/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress/","disqusTitle":"Food-Mood Connection: How You Eat Can Amp Up Or Tamp Down Stress","nprByline":"Allison Aubrey","nprStoryId":"329529110","nprApiLink":"http://api.npr.org/query?id=329529110&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/blogs/thesalt/2014/07/14/329529110/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress?ft=3&f=329529110","nprRetrievedStory":"1","nprPubDate":"Mon, 14 Jul 2014 11:49:00 -0400","nprStoryDate":"Mon, 14 Jul 2014 03:27:00 -0400","nprLastModifiedDate":"Mon, 14 Jul 2014 11:49:32 -0400","nprAudio":"http://pd.npr.org/anon.npr-mp3/npr/me/2014/07/20140714_me_food-mood_connection_how_you_eat_can_amp_up_or_tamp_down_stress.mp3?orgId=1&topicId=1053&aggIds=327816692&ft=3&f=329529110","nprAudioM3u":"http://api.npr.org/m3u/1331299045-fe1a18.m3u?orgId=1&topicId=1053&aggIds=327816692&ft=3&f=329529110","path":"/bayareabites/84862/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress","audioUrl":"http://pd.npr.org/anon.npr-mp3/npr/me/2014/07/20140714_me_food-mood_connection_how_you_eat_can_amp_up_or_tamp_down_stress.mp3","audioDuration":null,"audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_84863\" class=\"wp-caption aligncenter\" style=\"max-width: 3500px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/07/food-stress-2_enl-e10b465c8c6d5c21285ad0000894d9fdec69310a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/07/food-stress-2_enl-e10b465c8c6d5c21285ad0000894d9fdec69310a.jpg\" alt=\"A nutrient-dense diet may help tamp down stress. And these foods may help boost our moods (clockwise from left): pumpkin seeds, sardines, eggs, salmon, flax seeds, Swiss chard and dark chocolate. Photo: Meredith Rizzo/NPR\" width=\"3500\" height=\"2331\" class=\"size-full wp-image-84863\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">A nutrient-dense diet may help tamp down stress. And these foods may help boost our moods (clockwise from left): pumpkin seeds, sardines, eggs, salmon, flax seeds, Swiss chard and dark chocolate. Photo: Meredith Rizzo/NPR\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Listen to the Story\u003c/strong> on \u003ca href=\"http://www.npr.org/blogs/thesalt/2014/07/14/329529110/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress\">Morning Edition\u003c/a> \u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"audio","attributes":{"named":{"src":"http://pd.npr.org/anon.npr-mp3/npr/me/2014/07/20140714_me_food-mood_connection_how_you_eat_can_amp_up_or_tamp_down_stress.mp3","label":""},"numeric":[]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp> \u003c/p>\n\u003cp>by Allison Aubrey, \u003ca href=\"http://www.npr.org/blogs/thesalt/2014/07/14/329529110/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress\">The Salt at NPR Food\u003c/a> (7/14/14)\u003c/p>\n\u003cp>Eat more when you're stressed? You're not alone. More than a third of the participants in a \u003ca href=\"http://www.rwjf.org/en/research-publications/find-rwjf-research/2014/07/the-burden-of-stress-in-america.html\">national survey\u003c/a> conducted by NPR, the Robert Wood Johnson Foundation and the Harvard School of Public Health said they change their diets during stressful times.\u003c/p>\n\u003cp>And many of us are quick to turn to either sugary foods or highly refined carbohydrates such as bagels or white pasta when the stress hits.\u003c/p>\n\u003cp>\"There can be a bit of a vicious cycle,\" says \u003ca href=\"http://www.childrenshospital.org/researchers/david-ludwig\">David Ludwig\u003c/a>, a professor of pediatrics and nutrition at Harvard University and a researcher at Boston Children's Hospital. \"When we feel stressed we seek foods that are going to comfort us immediately, but often times those foods lead to surges and crashes in hormones and blood sugar that increase our susceptibility to new stresses.\"\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Now, of course, we can't control lots of the events and circumstances that lead to stress. But, Ludwig says, \"our body chemistry can very much affect how that stress gets to us.\"\u003c/p>\n\u003cp>He points to a \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/10049982\">study\u003c/a> he and some colleagues published in the journal \u003cem>Pediatrics\u003c/em> several years back.\u003c/p>\n\u003cp>They gave teenage boys different types of breakfast meals. One included protein-rich eggs, while another meal included high-fiber, steel-cut oats. A third meal of instant oatmeal was highest on the \u003ca href=\"http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm\">glycemic index\u003c/a>, a measure of how quickly sugar is absorbed and how soon a food is likely to make you hungry again.\u003c/p>\n\u003cp>\"After the highly refined instant oatmeal, blood sugar soared but then crashed a few hours later,\" Ludwig says. \"And when that happened the [stress] hormone adrenaline, or epinephrine, surged to very high levels.\"\u003c/p>\n\u003cp>Ludwig says the links between food and mood are complex. And just as there are individual differences in susceptibility to diseases, there are differences in response to food, too. Not all of us are equally sensitive to foods like instant oatmeal, high on the glycemic index.\u003c/p>\n\u003cp>Given what we know about how different foods affect the risk of cardiovascular disease and Type 2 diabetes, \"why should it be so surprising that the nature of the foods we eat can also affect our emotional and mental well-being?\" Ludwig says.\u003c/p>\n\u003cp>So, if eating lots of refined carbs and sugar may exacerbate our responses to stress, are there other types of food that make us more resilient? Researcher \u003ca href=\"http://irp.nih.gov/pi/joseph-hibbeln\">Joe Hibbeln\u003c/a> of the National Institutes of Health believes the answer is yes.\u003c/p>\n\u003cp>\"I think there's a very strong connection between what you eat and your mood,\" Hibbeln says.\u003c/p>\n\u003cp>He has spent the past two decades investigating links between the omega-3 fatty acids found in fish and emotional health.\u003c/p>\n\u003cp>\"One of the most basic ways that omega-3s help to regulate mood is by quieting down the [body's] response to inflammation,\" Hibbeln says.\u003c/p>\n\u003cp>When you get walloped by something, whether it's a virus or an emotional stressor, you want to bounce back as quickly as possible, he notes.\u003c/p>\n\u003cp>\"You can either be good at weathering stress or you can be brittle. And omega-3s make your stress system more flexible,\" Hibbeln says. He points to \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/24417620\">studies\u003c/a> showing that omega-3s can help protect neurons against the damage that can be done by chronic stress.\u003c/p>\n\u003cp>He also points to \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/24805797\">clinical trials\u003c/a> that have found that omega-3s may help control depressive symptoms. And a\u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22970149\"> study\u003c/a> of schoolchildren in England linked omega-3s to more pro-social behavior.\u003c/p>\n\u003cp>Hibbeln knows that some people shy away from fish due to the cost, so he points to affordable options such as canned light tuna and sardines, which are good sources of omega-3s. There are also plant-based sources of omega-3s, such as flaxseed and chia seeds.\u003c/p>\n\u003cp>Now, clearly, omega-3s aren't the only food that's good for our emotional health.\u003c/p>\n\u003cp>\u003ca href=\"http://asp.cumc.columbia.edu/facdb/profile_list.asp?uni=ar917&DepAffil=Psychiatry\">Drew Ramsey\u003c/a>, a psychiatrist at Columbia University and author of \u003cem>The\u003c/em> \u003cem>Happiness Diet\u003c/em>, says a nutrient-rich diet is best for beating stress.\u003c/p>\n\u003cp>He points to his favorite stress-busting breakfast: scrambled eggs mixed with kale (or other greens) and topped with pumpkin seeds.\u003c/p>\n\u003cp>With this meal, you're covering all your bases, Ramsey says. The eggs are a good source of B vitamins and protein, which can be more satiating than a carb-based breakfast. The greens are incredibly nutrient-dense, and are a good source of vitamin A, vitamin K and potassium.\u003c/p>\n\u003cp>And the pumpkin seeds are a good source of magnesium — which is thought to play a role in \u003ca href=\"http://www.nlm.nih.gov/medlineplus/druginfo/natural/998.html\">fending off anxiety\u003c/a> — and zinc, which may help \u003ca href=\"http://www.nlm.nih.gov/medlineplus/druginfo/natural/982.html\">boost the immune system\u003c/a>.\u003c/p>\n\u003cp>For dessert, go for dark chocolate, which can have \"an acute affect on mood,\" Ramsey says. He points to a \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/?term=Consumption+of+cocoa+flavanols+results+in+acute+improvements+in+mood+and+cognitive+performance+during+sustained+mental+effort\">study\u003c/a> that found cocoa flavanols can help boost mood and sustain clear thinking among adults who are engaged in intense mental efforts — like students cramming, or journalists on deadline.\u003c/p>\n\u003cp>In addition, dark chocolate has been shown to \u003ca href=\"http://www.npr.org/blogs/thesalt/2014/07/02/327775106/how-dark-chocolate-not-milk-chocolate-may-help-blood-flow\">improve vascular health\u003c/a> by increasing blood flow and reducing inflammation.\u003c/p>\n\u003cp>The bottom line? The foods we choose can't magic away stress. But Ramsey says he believes \"there is a very, very strong connection between food and mood.\" \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2014 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/84862/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress","authors":["byline_bayareabites_84862"],"categories":["bayareabites_1245","bayareabites_10916","bayareabites_34"],"tags":["bayareabites_11103","bayareabites_8861","bayareabites_13576","bayareabites_511","bayareabites_10921"],"featImg":"bayareabites_84863","label":"bayareabites"},"bayareabites_74960":{"type":"posts","id":"bayareabites_74960","meta":{"index":"posts_1591205157","site":"bayareabites","id":"74960","score":null,"sort":[1386701567000]},"guestAuthors":[],"slug":"fresh-research-finds-organic-milk-packs-in-omega-3s","title":"Fresh Research Finds Organic Milk Packs In Omega-3s","publishDate":1386701567,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cfigure id=\"attachment_74961\" class=\"wp-caption aligncenter\" style=\"max-width: 640px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/cows_wide-8fa0504b87d184b0348ac5a2a970f0c88872a4df-e1386701249704.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/cows_wide-8fa0504b87d184b0348ac5a2a970f0c88872a4df-e1386701249704.jpg\" alt=\"Cows graze in a pasture at the University of New Hampshire's organic dairy farm in Lee, N.H., Sept. 27, 2006. Photo: Jim Cole/AP\" width=\"640\" height=\"359\" class=\"size-full wp-image-74961\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Cows graze in a pasture at the University of New Hampshire's organic dairy farm in Lee, N.H., Sept. 27, 2006. Photo: Jim Cole/AP\u003c/figcaption>\u003c/figure>\n\u003cp>Post by \u003ca href=\"http://www.npr.org/people/2100208/allison-aubrey\">Allison Aubrey\u003c/a>, \u003ca href=\"http://www.npr.org/blogs/thesalt/2013/12/09/249794467/fresh-research-finds-organic-milk-packs-in-omega-3s\">The Salt at NPR Food\u003c/a> (12/10/13)\u003c/p>\n\u003cp>While milk consumption \u003ca href=\"http://www.ers.usda.gov/media/1118789/err149.pdf\">continues to fall\u003c/a> in the U.S., sales of organic milk are on the rise. And now organic milk accounts for about 4 percent of total fluid milk consumption.\u003c/p>\n\u003cp>For years, organic producers have claimed their milk is nutritionally superior to regular milk. Specifically, they say that because their cows spend a lot more time out on pasture, munching on grasses and legumes rich in omega-3 fatty acids, the animals' milk is higher in these healthy fats, which are linked to a reduced risk of heart disease.\u003c/p>\n\u003cp>But the evidence for this has been scant, except for some small studies from Europe.\u003c/p>\n\u003cp>Now, a \u003ca href=\"http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0082429\">new study\u003c/a> evaluating organic milk produced in the U.S. finds that organic milk has about 62 percent more omega-3s, compared to milk produced by cows on conventional dairy farms. Cows raised on conventional farms typically spend a lot more time in a barn or confined, and instead of grazing, they're fed a diet of animal feed that contains a lot of corn.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\"We were surprised by the magnitude of the differences,\" lead author \u003ca href=\"http://csanr.wsu.edu/pages/Benbrook\">Charles Benbrook\u003c/a> of Washington State University tells The Salt.\u003c/p>\n\u003cp>Benbrook and his colleague analyzed about 400 samples of organic and conventional milk over a period of about a year and a half. The samples were taken at processing facilities around the country.\u003c/p>\n\u003cp>The findings, published in the journal \u003cem>PLoS ONE\u003c/em>, come at a time when \u003ca href=\"http://www.npr.org/templates/story/story.php?storyId=15823852\">we're being told\u003c/a> to consume more omega-3 fatty acids. Most people hear this advice and think of fatty fish — which is, of course, an excellent source of the omega-3s DHA and EPA.\u003c/p>\n\u003cp>What's less well known is that plant-based foods, such as leafy greens and nuts, are rich in another omega-3 called ALA. Now, it's becoming clearer that organic milk is a good source of that, too.\u003c/p>\n\u003cp>Benbrook says that consuming ALA-rich milk is also a good way to change the ratio of omega-3 and omega-6 fatty acids in your diet. \u003ca href=\"http://ods.od.nih.gov/factsheets/Omega3FattyAcidsandHealth-HealthProfessional/\">According to\u003c/a> the National Institutes of Health, the consensus is that, for good health, we need to be eating more omega-3s and less omega-6s.\u003c/p>\n\u003cp>Omega-6s are found in corn and sunflower oil, and in foods fried in these oils. While some experts don't see a problem with omega-6s, many say that the typical American diet already contains too many. And averaged over 12 months, the study found, organic milk contained 25 percent less omega-6 fatty acids than conventional milk.\u003c/p>\n\u003cp>So, here's the rub: if you want all of the omega-3s found in organic milk, are you better off drinking whole milk rather than skim?\u003c/p>\n\u003cp>Yes. That's because skimming off the fat also reduces the omega-3 content. For example, skim milk, which contains 1 percent milk fat, has about one-third the fat of whole milk. So you're left with a much lower level of omega-3s. Of course, you're also fewer calories, so it might be a hard choice for people who are watching their weight. If they choose whole milk, they may have to trim calories elsewhere.\u003c/p>\n\u003cp>And there seems to be a movement towards consuming whole milk. Sales of whole, organic milk are up 10 percent this year, making it the fastest-growing category of milk, according to a spokeswoman from Organic Valley. Skim sales, meanwhile, are down 7.0 percent, she says.\u003c/p>\n\u003cp>As I \u003ca href=\"http://ww2.kqed.org/bayareabites/2013/03/20/whole-milk-or-skim-study-links-fattier-milk-to-slimmer-kids/\">reported\u003c/a> earlier this year, some studies have linked fattier milk to slimmer kids, despite the fact that pediatricians routinely recommend switching kids to low-fat dairy at the age of 2 to reduce their consumption of saturated fats. These fats, which are more abundant in whole milk than in reduced fat milk, are linked to a higher risk of cardiovascular disease.\u003c/p>\n\u003cp>As falling sales figures show, lots of Americans have simply taken milk out of their diets — due to lactose intolerance or other reasons. Some have replaced dairy milk with alternatives such as almond milk, which many doctors say is fine, since there are plenty of other sources of calcium.\u003c/p>\n\u003cp>But for people who are still milk drinkers, this study suggests that yes, there is a benefit in choosing organic in terms of boosting omega-3 intake.\u003c/p>\n\u003cp>One thing to note: Dairy farmers of the Cooperative Regions of Organic Producer Pools, a group which markets through the Organic Valley brand, helped fund the study. But the groups had no role in its design or analysis. The analysis was funded by the Measure to Manage program at the \u003ca href=\"http://csanr.wsu.edu/\">Center for Sustaining Agriculture and Natural Resources\u003c/a> at Washington State University. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2013 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"Organic milk contains about 62 percent more omega-3s than milk from cows on conventional dairy farms, a new U.S.-based study finds. To get the full boost of these healthful fatty acids, you'll need to drink whole milk.","status":"publish","parent":0,"modified":1386701567,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":21,"wordCount":821},"headData":{"title":"Fresh Research Finds Organic Milk Packs In Omega-3s | KQED","description":"Organic milk contains about 62 percent more omega-3s than milk from cows on conventional dairy farms, a new U.S.-based study finds. To get the full boost of these healthful fatty acids, you'll need to drink whole milk.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Fresh Research Finds Organic Milk Packs In Omega-3s","datePublished":"2013-12-10T18:52:47.000Z","dateModified":"2013-12-10T18:52:47.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"74960 http://blogs.kqed.org/bayareabites/?p=74960","disqusUrl":"https://ww2.kqed.org/bayareabites/2013/12/10/fresh-research-finds-organic-milk-packs-in-omega-3s/","disqusTitle":"Fresh Research Finds Organic Milk Packs In Omega-3s","nprByline":"Allison Aubrey","nprStoryId":"249794467","nprApiLink":"http://api.npr.org/query?id=249794467&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/blogs/thesalt/2013/12/09/249794467/fresh-research-finds-organic-milk-packs-in-omega-3s?ft=3&f=249794467","nprRetrievedStory":"1","nprPubDate":"Tue, 10 Dec 2013 11:12:00 -0500","nprStoryDate":"Tue, 10 Dec 2013 11:08:00 -0500","nprLastModifiedDate":"Tue, 10 Dec 2013 11:12:14 -0500","path":"/bayareabites/74960/fresh-research-finds-organic-milk-packs-in-omega-3s","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_74961\" class=\"wp-caption aligncenter\" style=\"max-width: 640px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/cows_wide-8fa0504b87d184b0348ac5a2a970f0c88872a4df-e1386701249704.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/12/cows_wide-8fa0504b87d184b0348ac5a2a970f0c88872a4df-e1386701249704.jpg\" alt=\"Cows graze in a pasture at the University of New Hampshire's organic dairy farm in Lee, N.H., Sept. 27, 2006. Photo: Jim Cole/AP\" width=\"640\" height=\"359\" class=\"size-full wp-image-74961\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Cows graze in a pasture at the University of New Hampshire's organic dairy farm in Lee, N.H., Sept. 27, 2006. Photo: Jim Cole/AP\u003c/figcaption>\u003c/figure>\n\u003cp>Post by \u003ca href=\"http://www.npr.org/people/2100208/allison-aubrey\">Allison Aubrey\u003c/a>, \u003ca href=\"http://www.npr.org/blogs/thesalt/2013/12/09/249794467/fresh-research-finds-organic-milk-packs-in-omega-3s\">The Salt at NPR Food\u003c/a> (12/10/13)\u003c/p>\n\u003cp>While milk consumption \u003ca href=\"http://www.ers.usda.gov/media/1118789/err149.pdf\">continues to fall\u003c/a> in the U.S., sales of organic milk are on the rise. And now organic milk accounts for about 4 percent of total fluid milk consumption.\u003c/p>\n\u003cp>For years, organic producers have claimed their milk is nutritionally superior to regular milk. Specifically, they say that because their cows spend a lot more time out on pasture, munching on grasses and legumes rich in omega-3 fatty acids, the animals' milk is higher in these healthy fats, which are linked to a reduced risk of heart disease.\u003c/p>\n\u003cp>But the evidence for this has been scant, except for some small studies from Europe.\u003c/p>\n\u003cp>Now, a \u003ca href=\"http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0082429\">new study\u003c/a> evaluating organic milk produced in the U.S. finds that organic milk has about 62 percent more omega-3s, compared to milk produced by cows on conventional dairy farms. Cows raised on conventional farms typically spend a lot more time in a barn or confined, and instead of grazing, they're fed a diet of animal feed that contains a lot of corn.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\"We were surprised by the magnitude of the differences,\" lead author \u003ca href=\"http://csanr.wsu.edu/pages/Benbrook\">Charles Benbrook\u003c/a> of Washington State University tells The Salt.\u003c/p>\n\u003cp>Benbrook and his colleague analyzed about 400 samples of organic and conventional milk over a period of about a year and a half. The samples were taken at processing facilities around the country.\u003c/p>\n\u003cp>The findings, published in the journal \u003cem>PLoS ONE\u003c/em>, come at a time when \u003ca href=\"http://www.npr.org/templates/story/story.php?storyId=15823852\">we're being told\u003c/a> to consume more omega-3 fatty acids. Most people hear this advice and think of fatty fish — which is, of course, an excellent source of the omega-3s DHA and EPA.\u003c/p>\n\u003cp>What's less well known is that plant-based foods, such as leafy greens and nuts, are rich in another omega-3 called ALA. Now, it's becoming clearer that organic milk is a good source of that, too.\u003c/p>\n\u003cp>Benbrook says that consuming ALA-rich milk is also a good way to change the ratio of omega-3 and omega-6 fatty acids in your diet. \u003ca href=\"http://ods.od.nih.gov/factsheets/Omega3FattyAcidsandHealth-HealthProfessional/\">According to\u003c/a> the National Institutes of Health, the consensus is that, for good health, we need to be eating more omega-3s and less omega-6s.\u003c/p>\n\u003cp>Omega-6s are found in corn and sunflower oil, and in foods fried in these oils. While some experts don't see a problem with omega-6s, many say that the typical American diet already contains too many. And averaged over 12 months, the study found, organic milk contained 25 percent less omega-6 fatty acids than conventional milk.\u003c/p>\n\u003cp>So, here's the rub: if you want all of the omega-3s found in organic milk, are you better off drinking whole milk rather than skim?\u003c/p>\n\u003cp>Yes. That's because skimming off the fat also reduces the omega-3 content. For example, skim milk, which contains 1 percent milk fat, has about one-third the fat of whole milk. So you're left with a much lower level of omega-3s. Of course, you're also fewer calories, so it might be a hard choice for people who are watching their weight. If they choose whole milk, they may have to trim calories elsewhere.\u003c/p>\n\u003cp>And there seems to be a movement towards consuming whole milk. Sales of whole, organic milk are up 10 percent this year, making it the fastest-growing category of milk, according to a spokeswoman from Organic Valley. Skim sales, meanwhile, are down 7.0 percent, she says.\u003c/p>\n\u003cp>As I \u003ca href=\"http://ww2.kqed.org/bayareabites/2013/03/20/whole-milk-or-skim-study-links-fattier-milk-to-slimmer-kids/\">reported\u003c/a> earlier this year, some studies have linked fattier milk to slimmer kids, despite the fact that pediatricians routinely recommend switching kids to low-fat dairy at the age of 2 to reduce their consumption of saturated fats. These fats, which are more abundant in whole milk than in reduced fat milk, are linked to a higher risk of cardiovascular disease.\u003c/p>\n\u003cp>As falling sales figures show, lots of Americans have simply taken milk out of their diets — due to lactose intolerance or other reasons. Some have replaced dairy milk with alternatives such as almond milk, which many doctors say is fine, since there are plenty of other sources of calcium.\u003c/p>\n\u003cp>But for people who are still milk drinkers, this study suggests that yes, there is a benefit in choosing organic in terms of boosting omega-3 intake.\u003c/p>\n\u003cp>One thing to note: Dairy farmers of the Cooperative Regions of Organic Producer Pools, a group which markets through the Organic Valley brand, helped fund the study. But the groups had no role in its design or analysis. The analysis was funded by the Measure to Manage program at the \u003ca href=\"http://csanr.wsu.edu/\">Center for Sustaining Agriculture and Natural Resources\u003c/a> at Washington State University. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2013 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/74960/fresh-research-finds-organic-milk-packs-in-omega-3s","authors":["byline_bayareabites_74960"],"categories":["bayareabites_1245","bayareabites_10916"],"tags":["bayareabites_1621","bayareabites_11103","bayareabites_12778","bayareabites_12779","bayareabites_11318","bayareabites_10921"],"featImg":"bayareabites_74961","label":"bayareabites"},"bayareabites_71108":{"type":"posts","id":"bayareabites_71108","meta":{"index":"posts_1591205157","site":"bayareabites","id":"71108","score":null,"sort":[1380265222000]},"guestAuthors":[],"slug":"why-cant-fish-oil-supplements-keep-our-brains-sharp","title":"Why Can't Fish Oil Supplements Keep Our Brains Sharp?","publishDate":1380265222,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cfigure id=\"attachment_71116\" class=\"wp-caption aligncenter\" style=\"max-width: 1120px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/09/fishoil.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/09/fishoil.jpg\" alt=\"If you eat fish, rather than take a fish-oil supplement, is there more likely to be a benefit? There's more than a suggestion that this is indeed the case. Photo: Verena J Matthew/iStockphoto\" width=\"1120\" height=\"628\" class=\"size-full wp-image-71116\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">If you eat fish, rather than take a fish-oil supplement, is there more likely to be a benefit? There's more than a suggestion that this is indeed the case. Photo: Verena J Matthew/iStockphoto\u003c/figcaption>\u003c/figure>\n\u003cp>Post by Allison Aubrey, \u003ca href=\"http://www.npr.org/blogs/thesalt/2013/09/26/226097543/why-cant-fish-oil-supplements-keep-our-brains-sharp\">The Salt at NPR Food\u003c/a> (9/26/13)\u003c/p>\n\u003cp>Lots of people think of fish as brain food. And there's good reason.\u003c/p>\n\u003cp>Many kinds of fish — think salmon, sardines, tuna — contain high levels of omega-3 fatty acids, a class of polyunsaturated fat, which have been shown to fight inflammation and improve the function of our neurons.\u003c/p>\n\u003cp>So, why is it that a \u003ca href=\"http://www.neurology.org/content/early/2013/09/25/WNL.0b013e3182a9584c.short\">new study\u003c/a> of older women published in the journal \u003ca href=\"http://www.neurology.org/\">Neurology\u003c/a> finds that omega-3s may not benefit thinking skills or help fend off cognitive decline?\u003c/p>\n\u003cp>Well, it's not clear. But one possibility could be the design of the study. The women enrolled in the study had blood tests taken — just one time — at the start of the study to measure the amount of omega-3s. Then they were given tests each year, for about six years, to test their thinking and memory skills.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>The researchers found no differences in declines in brain sharpness among the women who had high levels of omega 3s in their blood compared with those with low levels of omega 3s.\u003c/p>\n\u003cp>So why the negative finding? Well, the researchers didn't know what the women's eating habits were before or after the study — or how their habits may have changed during the study.\u003c/p>\n\u003cp>So, for instance, if the women's fish consumption or supplement regimen changed after the time of the first blood test, this study wouldn't have picked it up. That's one explanation.\u003c/p>\n\u003cp>It's also possible that the study wasn't conducted for a long enough period of time, or that the age of the women made it hard to suss out potential long-term benefits.\u003c/p>\n\u003cp>The other possibility? Maybe a steady intake of omega-3s doesn't really lead to any measurable benefits in staving off cognitive decline.\u003c/p>\n\u003cp>One other note about the study design: It didn't track how participants got their omega-3s — whether it was through food or through fish oil supplements.\u003c/p>\n\u003cp>As study author \u003ca href=\"http://www.public-health.uiowa.edu/epi/\">Eric Ammann\u003c/a>, of the University of Iowa, points out in an email, \"most randomized trials of omega-3 supplements have not found an effect on cognitive function.\"\u003c/p>\n\u003cp>He cites this \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/20410089\">meta-analysis\u003c/a>, which concluded that taking omega-3 supplements does not seem to help healthy, older people fend off cognitive decline.\u003c/p>\n\u003cp>So, this raises a question: If you \u003cem>eat\u003c/em> fish, rather than take a fish-oil supplement, is there more likely to be a benefit? There's more than a suggestion that this is indeed the case.\u003c/p>\n\u003cp>For instance, a \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/16216930\">study\u003c/a> of older folks (65 and older) enrolled in the Chicago Health and Aging Project found that people who were eating two or more fish meals per week had a slower rate of cognitive decline — about 13 percent slower — compared with those who ate fish less than once a week.\u003c/p>\n\u003cp>\"When you eat fish, there are other nutrients such as vitamin E or vitamin D\" that you're getting at the same time, says researcher \u003ca href=\"http://www.mayo.edu/research/faculty/roberts-rosebud-o-m-b-ch-b/BIO-00085310\">Rosebud Roberts\u003c/a> of the Mayo Clinic. In other words, it's the whole food, as a package, that may be beneficial.\u003c/p>\n\u003cp>And this seems to be the general picture emerging in human health: getting nutrients and healthful fats from the foods we eat as part of a healthful diet, rather than from supplements, may be the way to go.\u003c/p>\n\u003cp>In fact, there's increasing evidence, as outlined by \u003ca href=\"http://www.theatlantic.com/health/archive/2013/07/the-vitamin-myth-why-we-think-we-need-supplements/277947/\">Paul Offit\u003c/a>, that we do our bodies no favors by taking a daily regimen of vitamins or supplements. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2013 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"Contrary to earlier studies, new research suggests that omega-3 fatty acids may not stave off cognitive decline. We look at why this is hard to pin down — and examine the body of evidence that finds supplements may not be as effective as eating fish meals in protecting brain health.","status":"publish","parent":0,"modified":1380265222,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":21,"wordCount":636},"headData":{"title":"Why Can't Fish Oil Supplements Keep Our Brains Sharp? | KQED","description":"Contrary to earlier studies, new research suggests that omega-3 fatty acids may not stave off cognitive decline. We look at why this is hard to pin down — and examine the body of evidence that finds supplements may not be as effective as eating fish meals in protecting brain health.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Why Can't Fish Oil Supplements Keep Our Brains Sharp?","datePublished":"2013-09-27T07:00:22.000Z","dateModified":"2013-09-27T07:00:22.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"71108 http://blogs.kqed.org/bayareabites/?p=71108","disqusUrl":"https://ww2.kqed.org/bayareabites/2013/09/27/why-cant-fish-oil-supplements-keep-our-brains-sharp/","disqusTitle":"Why Can't Fish Oil Supplements Keep Our Brains Sharp?","nprByline":"Allison Aubrey","nprStoryId":"226097543","nprApiLink":"http://api.npr.org/query?id=226097543&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/blogs/thesalt/2013/09/26/226097543/why-cant-fish-oil-supplements-keep-our-brains-sharp?ft=3&f=226097543","nprRetrievedStory":"1","nprPubDate":"Thu, 26 Sep 2013 13:43:00 -0400","nprStoryDate":"Thu, 26 Sep 2013 13:21:00 -0400","nprLastModifiedDate":"Thu, 26 Sep 2013 13:43:41 -0400","path":"/bayareabites/71108/why-cant-fish-oil-supplements-keep-our-brains-sharp","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_71116\" class=\"wp-caption aligncenter\" style=\"max-width: 1120px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/09/fishoil.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/09/fishoil.jpg\" alt=\"If you eat fish, rather than take a fish-oil supplement, is there more likely to be a benefit? There's more than a suggestion that this is indeed the case. Photo: Verena J Matthew/iStockphoto\" width=\"1120\" height=\"628\" class=\"size-full wp-image-71116\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">If you eat fish, rather than take a fish-oil supplement, is there more likely to be a benefit? There's more than a suggestion that this is indeed the case. Photo: Verena J Matthew/iStockphoto\u003c/figcaption>\u003c/figure>\n\u003cp>Post by Allison Aubrey, \u003ca href=\"http://www.npr.org/blogs/thesalt/2013/09/26/226097543/why-cant-fish-oil-supplements-keep-our-brains-sharp\">The Salt at NPR Food\u003c/a> (9/26/13)\u003c/p>\n\u003cp>Lots of people think of fish as brain food. And there's good reason.\u003c/p>\n\u003cp>Many kinds of fish — think salmon, sardines, tuna — contain high levels of omega-3 fatty acids, a class of polyunsaturated fat, which have been shown to fight inflammation and improve the function of our neurons.\u003c/p>\n\u003cp>So, why is it that a \u003ca href=\"http://www.neurology.org/content/early/2013/09/25/WNL.0b013e3182a9584c.short\">new study\u003c/a> of older women published in the journal \u003ca href=\"http://www.neurology.org/\">Neurology\u003c/a> finds that omega-3s may not benefit thinking skills or help fend off cognitive decline?\u003c/p>\n\u003cp>Well, it's not clear. But one possibility could be the design of the study. The women enrolled in the study had blood tests taken — just one time — at the start of the study to measure the amount of omega-3s. Then they were given tests each year, for about six years, to test their thinking and memory skills.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>The researchers found no differences in declines in brain sharpness among the women who had high levels of omega 3s in their blood compared with those with low levels of omega 3s.\u003c/p>\n\u003cp>So why the negative finding? Well, the researchers didn't know what the women's eating habits were before or after the study — or how their habits may have changed during the study.\u003c/p>\n\u003cp>So, for instance, if the women's fish consumption or supplement regimen changed after the time of the first blood test, this study wouldn't have picked it up. That's one explanation.\u003c/p>\n\u003cp>It's also possible that the study wasn't conducted for a long enough period of time, or that the age of the women made it hard to suss out potential long-term benefits.\u003c/p>\n\u003cp>The other possibility? Maybe a steady intake of omega-3s doesn't really lead to any measurable benefits in staving off cognitive decline.\u003c/p>\n\u003cp>One other note about the study design: It didn't track how participants got their omega-3s — whether it was through food or through fish oil supplements.\u003c/p>\n\u003cp>As study author \u003ca href=\"http://www.public-health.uiowa.edu/epi/\">Eric Ammann\u003c/a>, of the University of Iowa, points out in an email, \"most randomized trials of omega-3 supplements have not found an effect on cognitive function.\"\u003c/p>\n\u003cp>He cites this \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/20410089\">meta-analysis\u003c/a>, which concluded that taking omega-3 supplements does not seem to help healthy, older people fend off cognitive decline.\u003c/p>\n\u003cp>So, this raises a question: If you \u003cem>eat\u003c/em> fish, rather than take a fish-oil supplement, is there more likely to be a benefit? There's more than a suggestion that this is indeed the case.\u003c/p>\n\u003cp>For instance, a \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/16216930\">study\u003c/a> of older folks (65 and older) enrolled in the Chicago Health and Aging Project found that people who were eating two or more fish meals per week had a slower rate of cognitive decline — about 13 percent slower — compared with those who ate fish less than once a week.\u003c/p>\n\u003cp>\"When you eat fish, there are other nutrients such as vitamin E or vitamin D\" that you're getting at the same time, says researcher \u003ca href=\"http://www.mayo.edu/research/faculty/roberts-rosebud-o-m-b-ch-b/BIO-00085310\">Rosebud Roberts\u003c/a> of the Mayo Clinic. In other words, it's the whole food, as a package, that may be beneficial.\u003c/p>\n\u003cp>And this seems to be the general picture emerging in human health: getting nutrients and healthful fats from the foods we eat as part of a healthful diet, rather than from supplements, may be the way to go.\u003c/p>\n\u003cp>In fact, there's increasing evidence, as outlined by \u003ca href=\"http://www.theatlantic.com/health/archive/2013/07/the-vitamin-myth-why-we-think-we-need-supplements/277947/\">Paul Offit\u003c/a>, that we do our bodies no favors by taking a daily regimen of vitamins or supplements. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2013 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/71108/why-cant-fish-oil-supplements-keep-our-brains-sharp","authors":["byline_bayareabites_71108"],"categories":["bayareabites_4084","bayareabites_1245","bayareabites_10916"],"tags":["bayareabites_376","bayareabites_12462","bayareabites_12464","bayareabites_11103","bayareabites_12463","bayareabites_10921"],"featImg":"bayareabites_71115","label":"bayareabites"},"bayareabites_62120":{"type":"posts","id":"bayareabites_62120","meta":{"index":"posts_1591205157","site":"bayareabites","id":"62120","score":null,"sort":[1368812097000]},"guestAuthors":[],"slug":"flax-seed-the-next-superfood-for-cows-and-beef","title":"Flax Seed: The Next Superfood For Cows And Beef?","publishDate":1368812097,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cfigure id=\"attachment_62128\" class=\"wp-caption aligncenter\" style=\"max-width: 889px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/cows.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/cows.jpg\" alt=\"Heifers at Timber Ridge Cattle Co., an operation in Osceola, Iowa, that feeds some of its cattle flax seed. Photo: Courtesy of Timber Ridge Cattle Co.\" width=\"889\" height=\"500\" class=\"size-full wp-image-62128\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Heifers at Timber Ridge Cattle Co., an operation in Osceola, Iowa, that feeds some of its cattle flax seed.\u003cbr>Photo: Courtesy of Timber Ridge Cattle Co.\u003c/figcaption>\u003c/figure>\n\u003cp>Post by Eliza Barclay, \u003ca href=\"http://www.npr.org/blogs/thesalt/2013/02/19/172421803/flax-seed-the-next-superfood-for-cows-and-beef\">The Salt at NPR Food\u003c/a> (5/17/13)\u003c/p>\n\u003cp>Flax is the oily seed usually spotted in the nutritional supplement or cereal aisle. It's marketed as a superfood because of its high levels of omega-3 fatty acids and fiber.\u003c/p>\n\u003cp>Omega-3s may do all kinds of good things for humans – like protect against \u003ca href=\"http://www.npr.org/blogs/thesalt/2011/12/28/144387007/is-there-really-such-a-thing-as-brain-food\">Alzheimer's\u003c/a>, heart disease and even \u003ca href=\"http://www.hsph.harvard.edu/nutritionsource/omega-3/\">cancer\u003c/a> — so it seems reasonable to think they could also protect the health of animals.\u003c/p>\n\u003cp>That's what got \u003ca href=\"http://www.asi.ksu.edu/p.aspx?tabid=13&ItemID=85&mid=74&staff_category=Faculty\">Jim Drouillard\u003c/a>, a professor of animal sciences and industry at Kansas State University, wondering whether flax might be good for beef cattle. In a series of experiments over the last 10 years, he found that feeding flax seed to cattle in the five months before slaughter reduced inflammation and the need for antibiotics, and offset some of the negative effects of a corn-based diet. It also had an unexpected benefit for consumers.\u003c/p>\n\u003cp>\"We were interested in improving the health of the animals, but we also saw that we could get large increase in omega-3s in the [meat],\" Drouillard tells The Salt.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Drouillard had stumbled upon omega-3 enriched beef, and some people who sell beef took notice. Their hunch was that consumers might prefer to get their omega-3s from beef rather than salmon, tuna or walnuts. The U.S. Department of Agriculture got on board, too.\u003c/p>\n\u003cp>\"Assuming a lot of people are not going to eat flax or be able to afford salmon, one of our arguments [for flax-fed beef] is that there are a lot of people who like to eat beef,\" says \u003ca href=\"http://www.ars.usda.gov/pandp/people/people.htm?personid=21281\">Scott Kronberg\u003c/a>, a research animal scientist with USDA's Agricultural Research Service who has done his own research on the benefits of \u003ca href=\"http://www.ars.usda.gov/SP2UserFiles/person/21281/FlaxFedBeef.pdf\">flax-fed beef\u003c/a>.\u003c/p>\n\u003cfigure id=\"attachment_62127\" class=\"wp-caption alignleft\" style=\"max-width: 290px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/groundbeef.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/groundbeef-290x217.jpg\" alt=\"NBO3 launched its enriched ground beef at the Tops grocery chain in New York in March. Photo: Courtesy of NBO3\" width=\"290\" height=\"217\" class=\"size-medium wp-image-62127\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">NBO3 launched its enriched ground beef at the Tops grocery chain in New York in March. Photo: Courtesy of NBO3\u003c/figcaption>\u003c/figure>\n\u003cp>Earlier this year, a Kansas start-up, \u003ca href=\"http://www.nbo3.com/\">NBO3 Technologies\u003c/a>, launched its GreatO ground beef product at a grocery chain in Buffalo, N.Y. The company says a 4-ounce serving contains 200 to 350 milligrams of omega-3s (that's less than a fifth of the amount of omega-3s found in a similar portion of salmon).\u003c/p>\n\u003cp>And in Osceola, Iowa, \u003ca href=\"http://www.timberridgecattle.com/default.asp\">Peter Woltz\u003c/a> is giving his cattle flax for the omega-3 enriched beef sticks, summer sausage and jerky products he sells online and at farmers markets under the brand name Timber Ridge.\u003c/p>\n\u003cp>Before he got into the flax-fed beef business, Woltz used to raise cattle on a conventional feedlot. But he says he decided to sell it because it required too much crisis management.\u003c/p>\n\u003cp>\"There's always the risk of disease,\" he says, \"so you have a very active antibiotic program, and sometimes you give it to them whether they need it or not. That turned me off.\"\u003c/p>\n\u003cp>When Woltz heard that there were opportunities to produce \"all natural\" beef without hormones, additives or antibiotics, he was intrigued. \"It sounded like a more sane, responsible way of producing beef,\" he says. Drouillard's flax feed also appealed to him as a way to make a niche product.\u003c/p>\n\u003cp>About one-fifth of Woltz's cattle now eat flax in the last 100 days before slaughter, when it makes up about 8 of their feed. And he says those cows are healthier than the ones that don't get flax.\u003c/p>\n\u003cp>\"It was a real surprise to us how big the health benefits to the [flax-fed] herd were,\" he says. \"Pinkeye outbreaks are very common in raising cattle, but in six years of doing this, I have never seen a flax-fed cow with pinkeye.\"\u003c/p>\n\u003cp>Woltz says he believes his herd of flax-fed cattle will continue to grow. \"It's just a question of how fast do we want to expand the herd.\"\u003c/p>\n\u003cp>But Kronberg of the USDA cautions that the economics of flax-fed beef aren't yet well understood. \"Flax is pretty expensive nowadays, and the profitability of beef production is not always so good,\" he says. \"So it will be interesting to see how these companies do.\"\u003c/p>\n\u003cp>Across the pond in Europe, animal science researchers are enthusiastic about flax, too. They're \u003ca href=\"http://www.telegraph.co.uk/earth/earthnews/8411681/Cows-fed-linseed-to-stop-them-belching.html\">feeding it\u003c/a> to dairy cattle to improve their digestive health and reduce methane emissions from their belching.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2013 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"After years of research, an animal scientist looking for ways to keep inflammation down in cattle came up with a novel approach: feed them flax. The flax in their food helps keep animals healthy and has an added benefit for those who later eat their meat: omega-3 enriched beef.","status":"publish","parent":0,"modified":1368812097,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":20,"wordCount":752},"headData":{"title":"Flax Seed: The Next Superfood For Cows And Beef? | KQED","description":"After years of research, an animal scientist looking for ways to keep inflammation down in cattle came up with a novel approach: feed them flax. The flax in their food helps keep animals healthy and has an added benefit for those who later eat their meat: omega-3 enriched beef.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Flax Seed: The Next Superfood For Cows And Beef?","datePublished":"2013-05-17T17:34:57.000Z","dateModified":"2013-05-17T17:34:57.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"62120 http://blogs.kqed.org/bayareabites/?p=62120","disqusUrl":"https://ww2.kqed.org/bayareabites/2013/05/17/flax-seed-the-next-superfood-for-cows-and-beef/","disqusTitle":"Flax Seed: The Next Superfood For Cows And Beef?","nprByline":"Eliza Barclay","nprStoryId":"172421803","nprApiLink":"http://api.npr.org/query?id=172421803&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/blogs/thesalt/2013/02/19/172421803/flax-seed-the-next-superfood-for-cows-and-beef?ft=3&f=172421803","nprRetrievedStory":"1","nprPubDate":"Fri, 17 May 2013 12:53:00 -0400","nprStoryDate":"Fri, 17 May 2013 12:49:00 -0400","nprLastModifiedDate":"Fri, 17 May 2013 12:53:45 -0400","path":"/bayareabites/62120/flax-seed-the-next-superfood-for-cows-and-beef","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_62128\" class=\"wp-caption aligncenter\" style=\"max-width: 889px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/cows.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/cows.jpg\" alt=\"Heifers at Timber Ridge Cattle Co., an operation in Osceola, Iowa, that feeds some of its cattle flax seed. Photo: Courtesy of Timber Ridge Cattle Co.\" width=\"889\" height=\"500\" class=\"size-full wp-image-62128\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Heifers at Timber Ridge Cattle Co., an operation in Osceola, Iowa, that feeds some of its cattle flax seed.\u003cbr>Photo: Courtesy of Timber Ridge Cattle Co.\u003c/figcaption>\u003c/figure>\n\u003cp>Post by Eliza Barclay, \u003ca href=\"http://www.npr.org/blogs/thesalt/2013/02/19/172421803/flax-seed-the-next-superfood-for-cows-and-beef\">The Salt at NPR Food\u003c/a> (5/17/13)\u003c/p>\n\u003cp>Flax is the oily seed usually spotted in the nutritional supplement or cereal aisle. It's marketed as a superfood because of its high levels of omega-3 fatty acids and fiber.\u003c/p>\n\u003cp>Omega-3s may do all kinds of good things for humans – like protect against \u003ca href=\"http://www.npr.org/blogs/thesalt/2011/12/28/144387007/is-there-really-such-a-thing-as-brain-food\">Alzheimer's\u003c/a>, heart disease and even \u003ca href=\"http://www.hsph.harvard.edu/nutritionsource/omega-3/\">cancer\u003c/a> — so it seems reasonable to think they could also protect the health of animals.\u003c/p>\n\u003cp>That's what got \u003ca href=\"http://www.asi.ksu.edu/p.aspx?tabid=13&ItemID=85&mid=74&staff_category=Faculty\">Jim Drouillard\u003c/a>, a professor of animal sciences and industry at Kansas State University, wondering whether flax might be good for beef cattle. In a series of experiments over the last 10 years, he found that feeding flax seed to cattle in the five months before slaughter reduced inflammation and the need for antibiotics, and offset some of the negative effects of a corn-based diet. It also had an unexpected benefit for consumers.\u003c/p>\n\u003cp>\"We were interested in improving the health of the animals, but we also saw that we could get large increase in omega-3s in the [meat],\" Drouillard tells The Salt.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Drouillard had stumbled upon omega-3 enriched beef, and some people who sell beef took notice. Their hunch was that consumers might prefer to get their omega-3s from beef rather than salmon, tuna or walnuts. The U.S. Department of Agriculture got on board, too.\u003c/p>\n\u003cp>\"Assuming a lot of people are not going to eat flax or be able to afford salmon, one of our arguments [for flax-fed beef] is that there are a lot of people who like to eat beef,\" says \u003ca href=\"http://www.ars.usda.gov/pandp/people/people.htm?personid=21281\">Scott Kronberg\u003c/a>, a research animal scientist with USDA's Agricultural Research Service who has done his own research on the benefits of \u003ca href=\"http://www.ars.usda.gov/SP2UserFiles/person/21281/FlaxFedBeef.pdf\">flax-fed beef\u003c/a>.\u003c/p>\n\u003cfigure id=\"attachment_62127\" class=\"wp-caption alignleft\" style=\"max-width: 290px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/groundbeef.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/05/groundbeef-290x217.jpg\" alt=\"NBO3 launched its enriched ground beef at the Tops grocery chain in New York in March. Photo: Courtesy of NBO3\" width=\"290\" height=\"217\" class=\"size-medium wp-image-62127\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">NBO3 launched its enriched ground beef at the Tops grocery chain in New York in March. Photo: Courtesy of NBO3\u003c/figcaption>\u003c/figure>\n\u003cp>Earlier this year, a Kansas start-up, \u003ca href=\"http://www.nbo3.com/\">NBO3 Technologies\u003c/a>, launched its GreatO ground beef product at a grocery chain in Buffalo, N.Y. The company says a 4-ounce serving contains 200 to 350 milligrams of omega-3s (that's less than a fifth of the amount of omega-3s found in a similar portion of salmon).\u003c/p>\n\u003cp>And in Osceola, Iowa, \u003ca href=\"http://www.timberridgecattle.com/default.asp\">Peter Woltz\u003c/a> is giving his cattle flax for the omega-3 enriched beef sticks, summer sausage and jerky products he sells online and at farmers markets under the brand name Timber Ridge.\u003c/p>\n\u003cp>Before he got into the flax-fed beef business, Woltz used to raise cattle on a conventional feedlot. But he says he decided to sell it because it required too much crisis management.\u003c/p>\n\u003cp>\"There's always the risk of disease,\" he says, \"so you have a very active antibiotic program, and sometimes you give it to them whether they need it or not. That turned me off.\"\u003c/p>\n\u003cp>When Woltz heard that there were opportunities to produce \"all natural\" beef without hormones, additives or antibiotics, he was intrigued. \"It sounded like a more sane, responsible way of producing beef,\" he says. Drouillard's flax feed also appealed to him as a way to make a niche product.\u003c/p>\n\u003cp>About one-fifth of Woltz's cattle now eat flax in the last 100 days before slaughter, when it makes up about 8 of their feed. And he says those cows are healthier than the ones that don't get flax.\u003c/p>\n\u003cp>\"It was a real surprise to us how big the health benefits to the [flax-fed] herd were,\" he says. \"Pinkeye outbreaks are very common in raising cattle, but in six years of doing this, I have never seen a flax-fed cow with pinkeye.\"\u003c/p>\n\u003cp>Woltz says he believes his herd of flax-fed cattle will continue to grow. \"It's just a question of how fast do we want to expand the herd.\"\u003c/p>\n\u003cp>But Kronberg of the USDA cautions that the economics of flax-fed beef aren't yet well understood. \"Flax is pretty expensive nowadays, and the profitability of beef production is not always so good,\" he says. \"So it will be interesting to see how these companies do.\"\u003c/p>\n\u003cp>Across the pond in Europe, animal science researchers are enthusiastic about flax, too. They're \u003ca href=\"http://www.telegraph.co.uk/earth/earthnews/8411681/Cows-fed-linseed-to-stop-them-belching.html\">feeding it\u003c/a> to dairy cattle to improve their digestive health and reduce methane emissions from their belching.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2013 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/62120/flax-seed-the-next-superfood-for-cows-and-beef","authors":["byline_bayareabites_62120"],"categories":["bayareabites_4084","bayareabites_1245","bayareabites_10916"],"tags":["bayareabites_9702","bayareabites_10928","bayareabites_11103","bayareabites_11069","bayareabites_10921","bayareabites_8913"],"featImg":"bayareabites_62121","label":"bayareabites"},"bayareabites_59301":{"type":"posts","id":"bayareabites_59301","meta":{"index":"posts_1591205157","site":"bayareabites","id":"59301","score":null,"sort":[1364857569000]},"guestAuthors":[],"slug":"eat-fish-and-prosper","title":"Eat Fish And Prosper?","publishDate":1364857569,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cfigure id=\"attachment_59305\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/sablefish.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/sablefish-1024x768.jpg\" alt=\"Sablefish, anyone? This fish is rich in omega-3s, which have been tied to lots of health benefits. Photo: Artizone/Flickr\" width=\"1024\" height=\"768\" class=\"size-large wp-image-59305\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Sablefish, anyone? This fish is rich in omega-3s, which have been tied to lots of health benefits. Photo: Artizone/Flickr\u003c/figcaption>\u003c/figure>\n\u003cp>Post by Audrey Carlsen, \u003ca href=\"http://www.npr.org/blogs/thesalt/2013/04/01/175721083/eat-fish-and-prosper\">The Salt at NPR Food\u003c/a> (4/1/13)\u003c/p>\n\u003cp>We've all heard that eating fish is good for us. Regularly eating fish has been linked to a host of health benefits – for our \u003ca href=\"http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Fish-101_UCM_305986_Article.jsp\">hearts\u003c/a>, our \u003ca href=\"http://www.npr.org/blogs/health/2011/03/16/134561890/heres-fish-oil-in-your-eye\">eyes\u003c/a>, and our \u003ca href=\"http://www.npr.org/blogs/thesalt/2011/12/28/144387007/is-there-really-such-a-thing-as-brain-food\">brains\u003c/a>.\u003c/p>\n\u003cp>Now here's some more good news: A study published Monday in the \u003cem>Annals of Internal Medicine\u003c/em> suggests that eating oily fish once or twice a week could maybe – just maybe — add a few years to your life.\u003c/p>\n\u003cp>Oily fish like salmon, trout and herring are, of course, a good source of omega-3 fatty acids, which are essential to numerous bodily functions. Researchers at Harvard School of Public Health and the University of Washington wanted to know how eating fish high in omega-3s affected health. So over the course of 16 years, they monitored a group of almost 2,700 healthy adults aged 65 years or older.\u003c/p>\n\u003cp>But unlike most studies that have looked at the question, the researchers didn't want to rely on study subjects to accurately recall what they ate, so they measured blood levels of omega-3s instead. And since they were interested in dietary intake only, they excluded participants who took fish oil supplements.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>After controlling for factors like age, sex and lifestyle, the researchers found that, on average, adults with the highest blood levels of omega-3 fatty acids lived 2.2 years longer. In particular, these adults had a 35 percent lower risk of dying from cardiovascular disease – which is in line with other studies that have tied omega-3s to cardiovascular benefits.\u003c/p>\n\u003cp>Higher levels of fatty acids were most strongly associated with decreased risk of coronary heart disease and stroke.\u003c/p>\n\u003cp>\"Omega-3 fatty acids are very unique in that, at very small levels in the diet, they have pretty powerful effects on a range of body functions,\" says Dr. \u003ca href=\"http://www.hsph.harvard.edu/dariush-mozaffarian/\">Dariush Mozaffarian\u003c/a>, lead author of the study.\u003c/p>\n\u003cp>According to Mozaffarian, the main reason why omega-3s are important is because of their role in building cell membranes. \"Our cell membranes are 95 percent fat,\" he explains. \"If we didn't have fatty acids, we wouldn't have cells.\"\u003c/p>\n\u003cp>Omega-3s can stabilize the function of heart cells, says Mozaffarian. They can also alter the way that cells interact with each other and even affect gene function.\u003c/p>\n\u003cp>Because the study was not a randomized trial, the findings don't actually prove that higher levels of omega-3s are responsible for the observed health benefits. \"There still could be ... some mysterious factor that is unknown,\" Mozaffarian acknowledges.\u003c/p>\n\u003cp>Nevertheless, Mozaffarian recommends that people, especially those over 65, make an effort to include fish in their diets. \"You get the most bang for your buck\" by eating one to two servings of fatty fish per week, he says.\u003c/p>\n\u003cp>However, consuming more than two servings of fish per week doesn't appear to increase blood levels of omega-3s much further. This means that, as long as you eat fish regularly, it's probably unnecessary to take additional fish oil supplements, says Mozaffarian. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2013 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"In a 16-year study, adults age 65 and older who ate fish regularly were observed to live longer and were less likely to die of cardiovascular disease. It's the latest finding to bolster doctors' recommendations that people should eat one to two servings of fatty fish per week.","status":"publish","parent":0,"modified":1364857569,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":16,"wordCount":540},"headData":{"title":"Eat Fish And Prosper? | KQED","description":"In a 16-year study, adults age 65 and older who ate fish regularly were observed to live longer and were less likely to die of cardiovascular disease. It's the latest finding to bolster doctors' recommendations that people should eat one to two servings of fatty fish per week.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Eat Fish And Prosper?","datePublished":"2013-04-01T23:06:09.000Z","dateModified":"2013-04-01T23:06:09.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"59301 http://blogs.kqed.org/bayareabites/?p=59301","disqusUrl":"https://ww2.kqed.org/bayareabites/2013/04/01/eat-fish-and-prosper/","disqusTitle":"Eat Fish And Prosper?","nprByline":"Audrey Carlsen","nprStoryId":"175721083","nprApiLink":"http://api.npr.org/query?id=175721083&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/blogs/thesalt/2013/04/01/175721083/eat-fish-and-prosper?ft=3&f=175721083","nprRetrievedStory":"1","nprPubDate":"Mon, 01 Apr 2013 17:28:00 -0400","nprStoryDate":"Mon, 01 Apr 2013 17:28:00 -0400","nprLastModifiedDate":"Mon, 01 Apr 2013 17:28:36 -0400","path":"/bayareabites/59301/eat-fish-and-prosper","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_59305\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/sablefish.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/04/sablefish-1024x768.jpg\" alt=\"Sablefish, anyone? This fish is rich in omega-3s, which have been tied to lots of health benefits. Photo: Artizone/Flickr\" width=\"1024\" height=\"768\" class=\"size-large wp-image-59305\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Sablefish, anyone? This fish is rich in omega-3s, which have been tied to lots of health benefits. Photo: Artizone/Flickr\u003c/figcaption>\u003c/figure>\n\u003cp>Post by Audrey Carlsen, \u003ca href=\"http://www.npr.org/blogs/thesalt/2013/04/01/175721083/eat-fish-and-prosper\">The Salt at NPR Food\u003c/a> (4/1/13)\u003c/p>\n\u003cp>We've all heard that eating fish is good for us. Regularly eating fish has been linked to a host of health benefits – for our \u003ca href=\"http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Fish-101_UCM_305986_Article.jsp\">hearts\u003c/a>, our \u003ca href=\"http://www.npr.org/blogs/health/2011/03/16/134561890/heres-fish-oil-in-your-eye\">eyes\u003c/a>, and our \u003ca href=\"http://www.npr.org/blogs/thesalt/2011/12/28/144387007/is-there-really-such-a-thing-as-brain-food\">brains\u003c/a>.\u003c/p>\n\u003cp>Now here's some more good news: A study published Monday in the \u003cem>Annals of Internal Medicine\u003c/em> suggests that eating oily fish once or twice a week could maybe – just maybe — add a few years to your life.\u003c/p>\n\u003cp>Oily fish like salmon, trout and herring are, of course, a good source of omega-3 fatty acids, which are essential to numerous bodily functions. Researchers at Harvard School of Public Health and the University of Washington wanted to know how eating fish high in omega-3s affected health. So over the course of 16 years, they monitored a group of almost 2,700 healthy adults aged 65 years or older.\u003c/p>\n\u003cp>But unlike most studies that have looked at the question, the researchers didn't want to rely on study subjects to accurately recall what they ate, so they measured blood levels of omega-3s instead. And since they were interested in dietary intake only, they excluded participants who took fish oil supplements.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>After controlling for factors like age, sex and lifestyle, the researchers found that, on average, adults with the highest blood levels of omega-3 fatty acids lived 2.2 years longer. In particular, these adults had a 35 percent lower risk of dying from cardiovascular disease – which is in line with other studies that have tied omega-3s to cardiovascular benefits.\u003c/p>\n\u003cp>Higher levels of fatty acids were most strongly associated with decreased risk of coronary heart disease and stroke.\u003c/p>\n\u003cp>\"Omega-3 fatty acids are very unique in that, at very small levels in the diet, they have pretty powerful effects on a range of body functions,\" says Dr. \u003ca href=\"http://www.hsph.harvard.edu/dariush-mozaffarian/\">Dariush Mozaffarian\u003c/a>, lead author of the study.\u003c/p>\n\u003cp>According to Mozaffarian, the main reason why omega-3s are important is because of their role in building cell membranes. \"Our cell membranes are 95 percent fat,\" he explains. \"If we didn't have fatty acids, we wouldn't have cells.\"\u003c/p>\n\u003cp>Omega-3s can stabilize the function of heart cells, says Mozaffarian. They can also alter the way that cells interact with each other and even affect gene function.\u003c/p>\n\u003cp>Because the study was not a randomized trial, the findings don't actually prove that higher levels of omega-3s are responsible for the observed health benefits. \"There still could be ... some mysterious factor that is unknown,\" Mozaffarian acknowledges.\u003c/p>\n\u003cp>Nevertheless, Mozaffarian recommends that people, especially those over 65, make an effort to include fish in their diets. \"You get the most bang for your buck\" by eating one to two servings of fatty fish per week, he says.\u003c/p>\n\u003cp>However, consuming more than two servings of fish per week doesn't appear to increase blood levels of omega-3s much further. This means that, as long as you eat fish regularly, it's probably unnecessary to take additional fish oil supplements, says Mozaffarian. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2013 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/59301/eat-fish-and-prosper","authors":["byline_bayareabites_59301"],"categories":["bayareabites_1245","bayareabites_10916"],"tags":["bayareabites_11476","bayareabites_376","bayareabites_11477","bayareabites_529","bayareabites_11103","bayareabites_80","bayareabites_11475"],"label":"bayareabites"},"bayareabites_55325":{"type":"posts","id":"bayareabites_55325","meta":{"index":"posts_1591205157","site":"bayareabites","id":"55325","score":null,"sort":[1359387136000]},"guestAuthors":[],"slug":"5-essential-foods-that-reduce-inflammation-and-optimize-health","title":"5 Essential Foods that Reduce Inflammation and Optimize Health","publishDate":1359387136,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/groupfood1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/groupfood1000.jpg\" alt=\"Foods that reduce inflammation. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"alignnone size-full wp-image-55405\">\u003c/a>\u003c/p>\n\u003cp>\u003cstrong>All Photos: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>Excess \u003ca href=\"http://medical-dictionary.thefreedictionary.com/inflammation\">\u003cstrong>inflammation\u003c/strong>\u003c/a> is a major cause of disease in our modern times. It is linked to diabetes, cancer, heart disease, arthritis and even the aging process. This makes reducing inflammation one of the most important ways to promote health and longevity. Luckily our diet play a key role in controlling the inflammatory process and everyday food choices can make the difference between health and disease. It’s not complicated, the equation is simple. By avoiding the foods that promote inflammation and consuming the foods that decrease inflammation we can reduce our risk with each meal! \u003c/p>\n\u003cp>The first step is to eat a diet rich in organic, unrefined foods. Many whole foods have anti-inflammatory properties because they have beneficial fiber, vitamins and minerals. However, some stand apart, possessing powerful medicinal properties. Below I have listed my five favorite foods to reduce inflammation, prevent diseases and retard the aging process. Not only are these foods rich in nutrition, they are rich in flavor.\u003c/p>\n\u003col>\n\u003cstrong>Five foods that reduce inflammation\u003c/strong>\n\u003cli>\u003cstrong>Turmeric\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/tumeric1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/tumeric1000-300x200.jpg\" title=\"Tumeric.\" alt=\"Tumeric. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55411\">\u003c/a>This Asian spice is a medicinal superfood. Turmeric (Curcuma Longa) is a relative of ginger and is the spice that gives curry powder its characteristic yellow color. It is one of the most extensively researched medicinal spices. It protects the liver from toxins and is effective in killing numerous bacteria and yeasts. It is also and exceptional \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23281076\">anti-inflammatory\u003c/a>. Studies indicate that one of the most important constituents in turmeric is the yellow pigment, curcumin. It blocks several inflammatory chemicals reducing inflammation throughout the body. It is easy to consume turmeric daily by adding it to curries, beans, rice, sauces or smoothies. Just be careful because curcumin is so powerful that is stains everything -- clothing, towels and countertops. Turmeric is available as a dried powder or as the fresh root which resembles yellow ginger. It is best absorbed when it is combined with black pepper, or other aromatic spices as it is in traditional curry.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Flax seeds and other rich sources of omega-3 fatty acids\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/nuts-seeds1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/nuts-seeds1000-300x200.jpg\" title=\"Flax Seeds and Walnuts.\" alt=\"Flax Seeds and Walnuts. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55407\">\u003c/a>In our bodies, cells communicate with each other by sending chemical messengers into the blood stream. These messengers are called cytokines. Certain cytokines promote an inflammatory response, while others turn it off. Omega-3 fatty acids cause more of the anti-inflammatory cytokines to be made. The modern American diet is very low in omega-3 fatty acids. It is difficult to get enough of them without making a conscious effort to eat high omega-3 foods. Flax seeds are one of the best vegetarian sources of omega-3s. Other rich sources are cold-water \u003ca href=\"http://solutionsnaturopathiccare.com/2011/09/12/rosemary-salmon-by-dara-thompson-naturopathic-doctor/\">fish\u003c/a>, hemp seeds, walnuts, \u003ca href=\"http://ww2.kqed.org/bayareabites/2012/03/30/super-food-dessert-recipe-chia-seed-pudding-with-cherries-coconut-and-pistachios/\">chia seeds\u003c/a> and \u003ca href=\"http://solutionsnaturopathiccare.com/2011/10/02/an-abundance-of-joy-by-dara-thompson-naturopathic-doctor/\">grass-fed beef\u003c/a>.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Berries\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/blueberries-pomegranates1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/blueberries-pomegranates1000-300x200.jpg\" title=\"Blueberries and Pomegranate.\" alt=\"Blueberries and Pomegranate. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55412\">\u003c/a>Berries have a wide range of health benefits from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17147415\">anti-cancer\u003c/a> effects to improving wound healing. One of their most important properties is their ability to reduce \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17533651\">inflammation\u003c/a>. This property has been studied in different types of berries as well as in similar fruit such as pomegranate and cherries. It is easy to eat a variety of berries regularly as they tend to be accessible and are delicious. In the winter frozen berries are a good option. Freezing and thawing the fruit actually makes the powerful flavonoid compounds more available. Berries can be eaten in smoothies, fruit salads, desserts or straight from the bowl.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Kiwis and other high enzyme foods\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/kiwis1000a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/kiwis1000a-300x200.jpg\" title=\"Kiwis.\" alt=\"Kiwis. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55406\">\u003c/a>Enzymes are one of the oldest natural remedies for inflammation. \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/3287010\">Bromelain\u003c/a>, an enzyme rich extract from the pineapple fruit, has been used by the medical community for over 50 years. The most effective enzymes seem to be the ones that break down \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2852049/\">proteins\u003c/a>. These are found abundantly in several fruits like kiwi, pineapple and green papaya. When consumed raw, a portion of these enzymes are absorbed intact into the blood stream where they break down inflammatory complexes. For acute conditions highly concentrated supplements are often used. But for low-grade chronic inflammation food is an important part of prevention and healing. Kiwis are a winter fruit in California. They are available in most stores, or you can pick your own organic kiwis at \u003ca href=\"http://www.swantonberryfarm.com/pages/u_picks.html\">Swanton Farms\u003c/a> in Pescadero.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Olives and extra virgin olive oil\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/oliveoil600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/oliveoil600-200x300.jpg\" title=\"Extra Virgin Olive Oil and Olives.\" alt=\"Extra Virgin Olive Oil and Olives. Photo: Wendy Goodfriend\" width=\"200\" height=\"300\" class=\"alignright size-medium wp-image-55410\">\u003c/a>The Mediterranean diet is well known to promote health and longevity. This is largely due to the high consumption of olives and extra virgin olive oil. These oily fruits are packed with \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23044226\">anti-inflammatory polyphenols\u003c/a> that have been shown to reduce both \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22449789\">arthritis and heart disease\u003c/a>. However, these important phytochemicals are not present in the refined oil. So remember to use the extra virgin, cold-pressed oil or the whole olives.\u003c/p>\u003c/li>\n\u003c/ol>\n\u003chr>\n\u003cp>Try the simple recipe below for wintertime treat.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cstrong>Recipe: Almond-Ambrosia Fruit Salad\u003c/strong>\u003c/p>\n\u003cp>Serves 4 people as a light meal or 8 people as a side dish.\u003c/p>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/fruit-salad1000-hand.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/fruit-salad1000-hand.jpg\" title=\"Almond-Ambrosia Fruit Salad.\" alt=\"Almond-Ambrosia Fruit Salad. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"alignnone size-full wp-image-55408\">\u003c/a>\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>1 cup of kiwis, sliced into rounds or half moons\u003c/li>\n\u003cli>1 cup of pomegranate seeds\u003c/li>\n\u003cli>1 cup of blueberries -- fresh or frozen, thawed and drained\u003c/li>\n\u003cli>1 cup of navel oranges, peeled and separated into wedges (for an attractive presentation remove the outer membrane from the orange slices)\u003c/li>\n\u003cli>1 cup of blanched almonds\u003c/li>\n\u003cli>4 pitted dates or 2 T. of maple syrup or honey\u003c/li>\n\u003cli>1 teaspoon vanilla\u003c/li>\n\u003cli>1 teaspoon of diced fresh turmeric or ginger\u003c/li>\n\u003cli>Pinch of salt\u003c/li>\n\u003cli>1/4 cup of flax, hemp or chia seeds to garnish\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Put all of the fruit in a serving bowl and mix it gently. You may also layer it or arrange it in circular patterns.\u003c/li>\n\u003cli> For Fruit Salad Dressing -- Place the almond, dates, spices and salt in a blender with 1/2 cup of water.\u003c/li>\n\u003cli>Keep an additional cup of water next to the blender to add while mixing. Turn the blender on a low (be sure your lid is on tight) and slowly increase the speed adding water as necessary to process the nuts. The nuts will not puree effectively with too much water added all at once.\u003c/li>\n\u003cli>Increase to the speed to the highest setting process the mixture until it resembles a thick cream. This is a dressing for the fruit salad.\u003c/li>\n\u003cli>Serve the fruit salad, almond ambrosia sauce and seeds in separate bowls and allow people to assemble their own dishes. The seeds will become soggy and gummy if they are added too soon.\u003c/li>\n\u003c/ol>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>None of the information in this article is intended as medical advice or to diagnose, or treat any disease or health condition.\u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"Let food be your medicine. Chronic inflammation is linked to pain, disease and premature aging. But these five simple foods can help reduce your risk with each bite. ","status":"publish","parent":0,"modified":1388699474,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":16,"wordCount":1058},"headData":{"title":"5 Essential Foods that Reduce Inflammation and Optimize Health | KQED","description":"Let food be your medicine. Chronic inflammation is linked to pain, disease and premature aging. But these five simple foods can help reduce your risk with each bite. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"5 Essential Foods that Reduce Inflammation and Optimize Health","datePublished":"2013-01-28T15:32:16.000Z","dateModified":"2014-01-02T21:51:14.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"55325 http://blogs.kqed.org/bayareabites/?p=55325","disqusUrl":"https://ww2.kqed.org/bayareabites/2013/01/28/5-essential-foods-that-reduce-inflammation-and-optimize-health/","disqusTitle":"5 Essential Foods that Reduce Inflammation and Optimize Health","path":"/bayareabites/55325/5-essential-foods-that-reduce-inflammation-and-optimize-health","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/groupfood1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/groupfood1000.jpg\" alt=\"Foods that reduce inflammation. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"alignnone size-full wp-image-55405\">\u003c/a>\u003c/p>\n\u003cp>\u003cstrong>All Photos: \u003ca href=\"http://ww2.kqed.org/bayareabites/author/wendy-goodfriend/\">Wendy Goodfriend\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>Excess \u003ca href=\"http://medical-dictionary.thefreedictionary.com/inflammation\">\u003cstrong>inflammation\u003c/strong>\u003c/a> is a major cause of disease in our modern times. It is linked to diabetes, cancer, heart disease, arthritis and even the aging process. This makes reducing inflammation one of the most important ways to promote health and longevity. Luckily our diet play a key role in controlling the inflammatory process and everyday food choices can make the difference between health and disease. It’s not complicated, the equation is simple. By avoiding the foods that promote inflammation and consuming the foods that decrease inflammation we can reduce our risk with each meal! \u003c/p>\n\u003cp>The first step is to eat a diet rich in organic, unrefined foods. Many whole foods have anti-inflammatory properties because they have beneficial fiber, vitamins and minerals. However, some stand apart, possessing powerful medicinal properties. Below I have listed my five favorite foods to reduce inflammation, prevent diseases and retard the aging process. Not only are these foods rich in nutrition, they are rich in flavor.\u003c/p>\n\u003col>\n\u003cstrong>Five foods that reduce inflammation\u003c/strong>\n\u003cli>\u003cstrong>Turmeric\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/tumeric1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/tumeric1000-300x200.jpg\" title=\"Tumeric.\" alt=\"Tumeric. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55411\">\u003c/a>This Asian spice is a medicinal superfood. Turmeric (Curcuma Longa) is a relative of ginger and is the spice that gives curry powder its characteristic yellow color. It is one of the most extensively researched medicinal spices. It protects the liver from toxins and is effective in killing numerous bacteria and yeasts. It is also and exceptional \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23281076\">anti-inflammatory\u003c/a>. Studies indicate that one of the most important constituents in turmeric is the yellow pigment, curcumin. It blocks several inflammatory chemicals reducing inflammation throughout the body. It is easy to consume turmeric daily by adding it to curries, beans, rice, sauces or smoothies. Just be careful because curcumin is so powerful that is stains everything -- clothing, towels and countertops. Turmeric is available as a dried powder or as the fresh root which resembles yellow ginger. It is best absorbed when it is combined with black pepper, or other aromatic spices as it is in traditional curry.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Flax seeds and other rich sources of omega-3 fatty acids\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/nuts-seeds1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/nuts-seeds1000-300x200.jpg\" title=\"Flax Seeds and Walnuts.\" alt=\"Flax Seeds and Walnuts. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55407\">\u003c/a>In our bodies, cells communicate with each other by sending chemical messengers into the blood stream. These messengers are called cytokines. Certain cytokines promote an inflammatory response, while others turn it off. Omega-3 fatty acids cause more of the anti-inflammatory cytokines to be made. The modern American diet is very low in omega-3 fatty acids. It is difficult to get enough of them without making a conscious effort to eat high omega-3 foods. Flax seeds are one of the best vegetarian sources of omega-3s. Other rich sources are cold-water \u003ca href=\"http://solutionsnaturopathiccare.com/2011/09/12/rosemary-salmon-by-dara-thompson-naturopathic-doctor/\">fish\u003c/a>, hemp seeds, walnuts, \u003ca href=\"http://ww2.kqed.org/bayareabites/2012/03/30/super-food-dessert-recipe-chia-seed-pudding-with-cherries-coconut-and-pistachios/\">chia seeds\u003c/a> and \u003ca href=\"http://solutionsnaturopathiccare.com/2011/10/02/an-abundance-of-joy-by-dara-thompson-naturopathic-doctor/\">grass-fed beef\u003c/a>.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Berries\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/blueberries-pomegranates1000.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/blueberries-pomegranates1000-300x200.jpg\" title=\"Blueberries and Pomegranate.\" alt=\"Blueberries and Pomegranate. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55412\">\u003c/a>Berries have a wide range of health benefits from \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17147415\">anti-cancer\u003c/a> effects to improving wound healing. One of their most important properties is their ability to reduce \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/17533651\">inflammation\u003c/a>. This property has been studied in different types of berries as well as in similar fruit such as pomegranate and cherries. It is easy to eat a variety of berries regularly as they tend to be accessible and are delicious. In the winter frozen berries are a good option. Freezing and thawing the fruit actually makes the powerful flavonoid compounds more available. Berries can be eaten in smoothies, fruit salads, desserts or straight from the bowl.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Kiwis and other high enzyme foods\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/kiwis1000a.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/kiwis1000a-300x200.jpg\" title=\"Kiwis.\" alt=\"Kiwis. Photo: Wendy Goodfriend\" width=\"300\" height=\"200\" class=\"alignright size-medium wp-image-55406\">\u003c/a>Enzymes are one of the oldest natural remedies for inflammation. \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/3287010\">Bromelain\u003c/a>, an enzyme rich extract from the pineapple fruit, has been used by the medical community for over 50 years. The most effective enzymes seem to be the ones that break down \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2852049/\">proteins\u003c/a>. These are found abundantly in several fruits like kiwi, pineapple and green papaya. When consumed raw, a portion of these enzymes are absorbed intact into the blood stream where they break down inflammatory complexes. For acute conditions highly concentrated supplements are often used. But for low-grade chronic inflammation food is an important part of prevention and healing. Kiwis are a winter fruit in California. They are available in most stores, or you can pick your own organic kiwis at \u003ca href=\"http://www.swantonberryfarm.com/pages/u_picks.html\">Swanton Farms\u003c/a> in Pescadero.\u003c/p>\u003c/li>\n\u003cli>\u003cstrong>Olives and extra virgin olive oil\u003c/strong>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/oliveoil600.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/oliveoil600-200x300.jpg\" title=\"Extra Virgin Olive Oil and Olives.\" alt=\"Extra Virgin Olive Oil and Olives. Photo: Wendy Goodfriend\" width=\"200\" height=\"300\" class=\"alignright size-medium wp-image-55410\">\u003c/a>The Mediterranean diet is well known to promote health and longevity. This is largely due to the high consumption of olives and extra virgin olive oil. These oily fruits are packed with \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/23044226\">anti-inflammatory polyphenols\u003c/a> that have been shown to reduce both \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/22449789\">arthritis and heart disease\u003c/a>. However, these important phytochemicals are not present in the refined oil. So remember to use the extra virgin, cold-pressed oil or the whole olives.\u003c/p>\u003c/li>\n\u003c/ol>\n\u003chr>\n\u003cp>Try the simple recipe below for wintertime treat.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>Recipe: Almond-Ambrosia Fruit Salad\u003c/strong>\u003c/p>\n\u003cp>Serves 4 people as a light meal or 8 people as a side dish.\u003c/p>\n\u003cp>\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/fruit-salad1000-hand.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2013/01/fruit-salad1000-hand.jpg\" title=\"Almond-Ambrosia Fruit Salad.\" alt=\"Almond-Ambrosia Fruit Salad. Photo: Wendy Goodfriend\" width=\"1000\" height=\"669\" class=\"alignnone size-full wp-image-55408\">\u003c/a>\u003c/p>\n\u003cul>\n\u003cstrong>Ingredients:\u003c/strong>\n\u003cli>1 cup of kiwis, sliced into rounds or half moons\u003c/li>\n\u003cli>1 cup of pomegranate seeds\u003c/li>\n\u003cli>1 cup of blueberries -- fresh or frozen, thawed and drained\u003c/li>\n\u003cli>1 cup of navel oranges, peeled and separated into wedges (for an attractive presentation remove the outer membrane from the orange slices)\u003c/li>\n\u003cli>1 cup of blanched almonds\u003c/li>\n\u003cli>4 pitted dates or 2 T. of maple syrup or honey\u003c/li>\n\u003cli>1 teaspoon vanilla\u003c/li>\n\u003cli>1 teaspoon of diced fresh turmeric or ginger\u003c/li>\n\u003cli>Pinch of salt\u003c/li>\n\u003cli>1/4 cup of flax, hemp or chia seeds to garnish\u003c/li>\n\u003c/ul>\n\u003col>\n\u003cstrong>Instructions:\u003c/strong>\n\u003cli>Put all of the fruit in a serving bowl and mix it gently. You may also layer it or arrange it in circular patterns.\u003c/li>\n\u003cli> For Fruit Salad Dressing -- Place the almond, dates, spices and salt in a blender with 1/2 cup of water.\u003c/li>\n\u003cli>Keep an additional cup of water next to the blender to add while mixing. Turn the blender on a low (be sure your lid is on tight) and slowly increase the speed adding water as necessary to process the nuts. The nuts will not puree effectively with too much water added all at once.\u003c/li>\n\u003cli>Increase to the speed to the highest setting process the mixture until it resembles a thick cream. This is a dressing for the fruit salad.\u003c/li>\n\u003cli>Serve the fruit salad, almond ambrosia sauce and seeds in separate bowls and allow people to assemble their own dishes. The seeds will become soggy and gummy if they are added too soon.\u003c/li>\n\u003c/ol>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cem>None of the information in this article is intended as medical advice or to diagnose, or treat any disease or health condition.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/55325/5-essential-foods-that-reduce-inflammation-and-optimize-health","authors":["5402"],"categories":["bayareabites_1245","bayareabites_12869","bayareabites_12","bayareabites_1873"],"tags":["bayareabites_10275","bayareabites_10897","bayareabites_11097","bayareabites_11099","bayareabites_11096","bayareabites_11098","bayareabites_8347","bayareabites_11103","bayareabites_1562","bayareabites_511","bayareabites_10277","bayareabites_11069","bayareabites_2636"],"featImg":"bayareabites_55413","label":"bayareabites"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. Together in Possible, Hoffman and Finger lead enlightening discussions about building a brighter collective future. The show features interviews with visionary guests like Trevor Noah, Sam Altman and Janette Sadik-Khan. Possible paints an optimistic portrait of the world we can create through science, policy, business, art and our shared humanity. It asks: What if everything goes right for once? How can we get there? Each episode also includes a short fiction story generated by advanced AI GPT-4, serving as a thought-provoking springboard to speculate how humanity could leverage technology for good.","airtime":"SUN 2pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Possible-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.possible.fm/","meta":{"site":"news","source":"Possible"},"link":"/radio/program/possible","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/possible/id1677184070","spotify":"https://open.spotify.com/show/730YpdUSNlMyPQwNnyjp4k"}},"1a":{"id":"1a","title":"1A","info":"1A is home to the national conversation. 1A brings on great guests and frames the best debate in ways that make you think, share and engage.","airtime":"MON-THU 11pm-12am","imageSrc":"https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/1a.jpg","officialWebsiteLink":"https://the1a.org/","meta":{"site":"news","source":"npr"},"link":"/radio/program/1a","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=1188724250&at=11l79Y&ct=nprdirectory","tuneIn":"https://tunein.com/radio/1A-p947376/","rss":"https://feeds.npr.org/510316/podcast.xml"}},"all-things-considered":{"id":"all-things-considered","title":"All Things Considered","info":"Every weekday, \u003cem>All Things Considered\u003c/em> hosts Robert Siegel, Audie Cornish, Ari Shapiro, and Kelly McEvers present the program's trademark mix of news, interviews, commentaries, reviews, and offbeat features. Michel Martin hosts on the weekends.","airtime":"MON-FRI 1pm-2pm, 4:30pm-6:30pm\u003cbr />SAT-SUN 5pm-6pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/All-Things-Considered-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.npr.org/programs/all-things-considered/","meta":{"site":"news","source":"npr"},"link":"/radio/program/all-things-considered"},"american-suburb-podcast":{"id":"american-suburb-podcast","title":"American Suburb: The Podcast","tagline":"The flip side of gentrification, told through one town","info":"Gentrification is changing cities across America, forcing people from neighborhoods they have long called home. Call them the displaced. Now those priced out of the Bay Area are looking for a better life in an unlikely place. American Suburb follows this migration to one California town along the Delta, 45 miles from San Francisco. But is this once sleepy suburb ready for them?","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/American-Suburb-Podcast-Tile-703x703-1.jpg","officialWebsiteLink":"/news/series/american-suburb-podcast","meta":{"site":"news","source":"kqed","order":"13"},"link":"/news/series/american-suburb-podcast/","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?mt=2&id=1287748328","tuneIn":"https://tunein.com/radio/American-Suburb-p1086805/","rss":"https://ww2.kqed.org/news/series/american-suburb-podcast/feed/podcast","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkMzMDExODgxNjA5"}},"baycurious":{"id":"baycurious","title":"Bay Curious","tagline":"Exploring the Bay Area, one question at a time","info":"KQED’s new podcast, Bay Curious, gets to the bottom of the mysteries — both profound and peculiar — that give the Bay Area its unique identity. And we’ll do it with your help! You ask the questions. You decide what Bay Curious investigates. And you join us on the journey to find the answers.","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Bay-Curious-Podcast-Tile-703x703-1.jpg","imageAlt":"\"KQED Bay Curious","officialWebsiteLink":"/news/series/baycurious","meta":{"site":"news","source":"kqed","order":"4"},"link":"/podcasts/baycurious","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/bay-curious/id1172473406","npr":"https://www.npr.org/podcasts/500557090/bay-curious","rss":"https://ww2.kqed.org/news/category/bay-curious-podcast/feed/podcast","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93dzIua3FlZC5vcmcvbmV3cy9jYXRlZ29yeS9iYXktY3VyaW91cy1wb2RjYXN0L2ZlZWQvcG9kY2FzdA","stitcher":"https://www.stitcher.com/podcast/kqed/bay-curious","spotify":"https://open.spotify.com/show/6O76IdmhixfijmhTZLIJ8k"}},"bbc-world-service":{"id":"bbc-world-service","title":"BBC World Service","info":"The day's top stories from BBC News compiled twice daily in the week, once at weekends.","airtime":"MON-FRI 9pm-10pm, TUE-FRI 1am-2am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/BBC-World-Service-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.bbc.co.uk/sounds/play/live:bbc_world_service","meta":{"site":"news","source":"BBC World Service"},"link":"/radio/program/bbc-world-service","subscribe":{"apple":"https://itunes.apple.com/us/podcast/global-news-podcast/id135067274?mt=2","tuneIn":"https://tunein.com/radio/BBC-World-Service-p455581/","rss":"https://podcasts.files.bbci.co.uk/p02nq0gn.rss"}},"code-switch-life-kit":{"id":"code-switch-life-kit","title":"Code Switch / Life Kit","info":"\u003cem>Code Switch\u003c/em>, which listeners will hear in the first part of the hour, has fearless and much-needed conversations about race. Hosted by journalists of color, the show tackles the subject of race head-on, exploring how it impacts every part of society — from politics and pop culture to history, sports and more.\u003cbr />\u003cbr />\u003cem>Life Kit\u003c/em>, which will be in the second part of the hour, guides you through spaces and feelings no one prepares you for — from finances to mental health, from workplace microaggressions to imposter syndrome, from relationships to parenting. The show features experts with real world experience and shares their knowledge. Because everyone needs a little help being human.\u003cbr />\u003cbr />\u003ca href=\"https://www.npr.org/podcasts/510312/codeswitch\">\u003cem>Code Switch\u003c/em> offical site and podcast\u003c/a>\u003cbr />\u003ca href=\"https://www.npr.org/lifekit\">\u003cem>Life Kit\u003c/em> offical site and podcast\u003c/a>\u003cbr />","airtime":"SUN 9pm-10pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Code-Switch-Life-Kit-Podcast-Tile-360x360-1.jpg","meta":{"site":"radio","source":"npr"},"link":"/radio/program/code-switch-life-kit","subscribe":{"apple":"https://podcasts.apple.com/podcast/1112190608?mt=2&at=11l79Y&ct=nprdirectory","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93d3cubnByLm9yZy9yc3MvcG9kY2FzdC5waHA_aWQ9NTEwMzEy","spotify":"https://open.spotify.com/show/3bExJ9JQpkwNhoHvaIIuyV","rss":"https://feeds.npr.org/510312/podcast.xml"}},"commonwealth-club":{"id":"commonwealth-club","title":"Commonwealth Club of California Podcast","info":"The Commonwealth Club of California is the nation's oldest and largest public affairs forum. As a non-partisan forum, The Club brings to the public airwaves diverse viewpoints on important topics. The Club's weekly radio broadcast - the oldest in the U.S., dating back to 1924 - is carried across the nation on public radio stations and is now podcasting. Our website archive features audio of our recent programs, as well as selected speeches from our long and distinguished history. This podcast feed is usually updated twice a week and is always un-edited.","airtime":"THU 10pm, FRI 1am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Commonwealth-Club-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.commonwealthclub.org/podcasts","meta":{"site":"news","source":"Commonwealth Club of California"},"link":"/radio/program/commonwealth-club","subscribe":{"apple":"https://itunes.apple.com/us/podcast/commonwealth-club-of-california-podcast/id976334034?mt=2","google":"https://podcasts.google.com/feed/aHR0cDovL3d3dy5jb21tb253ZWFsdGhjbHViLm9yZy9hdWRpby9wb2RjYXN0L3dlZWtseS54bWw","tuneIn":"https://tunein.com/radio/Commonwealth-Club-of-California-p1060/"}},"considerthis":{"id":"considerthis","title":"Consider This","tagline":"Make sense of the day","info":"Make sense of the day. Every weekday afternoon, Consider This helps you consider the major stories of the day in less than 15 minutes, featuring the reporting and storytelling resources of NPR. Plus, KQED’s Bianca Taylor brings you the local KQED news you need to know.","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Consider-This-Podcast-Tile-703x703-1.jpg","imageAlt":"Consider This from NPR and KQED","officialWebsiteLink":"/podcasts/considerthis","meta":{"site":"news","source":"kqed","order":"7"},"link":"/podcasts/considerthis","subscribe":{"apple":"https://podcasts.apple.com/podcast/id1503226625?mt=2&at=11l79Y&ct=nprdirectory","npr":"https://rpb3r.app.goo.gl/coronavirusdaily","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5ucHIub3JnLzUxMDM1NS9wb2RjYXN0LnhtbA","spotify":"https://open.spotify.com/show/3Z6JdCS2d0eFEpXHKI6WqH"}},"forum":{"id":"forum","title":"Forum","tagline":"The conversation starts here","info":"KQED’s live call-in program discussing local, state, national and international issues, as well as in-depth interviews.","airtime":"MON-FRI 9am-11am, 10pm-11pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Forum-Podcast-Tile-703x703-1.jpg","imageAlt":"KQED Forum with Mina Kim and Alexis Madrigal","officialWebsiteLink":"/forum","meta":{"site":"news","source":"kqed","order":"8"},"link":"/forum","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/kqeds-forum/id73329719","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkM5NTU3MzgxNjMz","npr":"https://www.npr.org/podcasts/432307980/forum","stitcher":"https://www.stitcher.com/podcast/kqedfm-kqeds-forum-podcast","rss":"https://feeds.megaphone.fm/KQINC9557381633"}},"freakonomics-radio":{"id":"freakonomics-radio","title":"Freakonomics Radio","info":"Freakonomics Radio is a one-hour award-winning podcast and public-radio project hosted by Stephen Dubner, with co-author Steve Levitt as a regular guest. It is produced in partnership with WNYC.","imageSrc":"https://ww2.kqed.org/news/wp-content/uploads/sites/10/2018/05/freakonomicsRadio.png","officialWebsiteLink":"http://freakonomics.com/","airtime":"SUN 1am-2am, SAT 3pm-4pm","meta":{"site":"radio","source":"WNYC"},"link":"/radio/program/freakonomics-radio","subscribe":{"npr":"https://rpb3r.app.goo.gl/4s8b","apple":"https://itunes.apple.com/us/podcast/freakonomics-radio/id354668519","tuneIn":"https://tunein.com/podcasts/WNYC-Podcasts/Freakonomics-Radio-p272293/","rss":"https://feeds.feedburner.com/freakonomicsradio"}},"fresh-air":{"id":"fresh-air","title":"Fresh Air","info":"Hosted by Terry Gross, \u003cem>Fresh Air from WHYY\u003c/em> is the Peabody Award-winning weekday magazine of contemporary arts and issues. One of public radio's most popular programs, Fresh Air features intimate conversations with today's biggest luminaries.","airtime":"MON-FRI 7pm-8pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Fresh-Air-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.npr.org/programs/fresh-air/","meta":{"site":"radio","source":"npr"},"link":"/radio/program/fresh-air","subscribe":{"npr":"https://rpb3r.app.goo.gl/4s8b","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=214089682&at=11l79Y&ct=nprdirectory","tuneIn":"https://tunein.com/radio/Fresh-Air-p17/","rss":"https://feeds.npr.org/381444908/podcast.xml"}},"here-and-now":{"id":"here-and-now","title":"Here & Now","info":"A live production of NPR and WBUR Boston, in collaboration with stations across the country, Here & Now reflects the fluid world of news as it's happening in the middle of the day, with timely, in-depth news, interviews and conversation. Hosted by Robin Young, Jeremy Hobson and Tonya Mosley.","airtime":"MON-THU 11am-12pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Here-And-Now-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"http://www.wbur.org/hereandnow","meta":{"site":"news","source":"npr"},"link":"/radio/program/here-and-now","subsdcribe":{"apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?mt=2&id=426698661","tuneIn":"https://tunein.com/radio/Here--Now-p211/","rss":"https://feeds.npr.org/510051/podcast.xml"}},"how-i-built-this":{"id":"how-i-built-this","title":"How I Built This with Guy Raz","info":"Guy Raz dives into the stories behind some of the world's best known companies. How I Built This weaves a narrative journey about innovators, entrepreneurs and idealists—and the movements they built.","imageSrc":"https://ww2.kqed.org/news/wp-content/uploads/sites/10/2018/05/howIBuiltThis.png","officialWebsiteLink":"https://www.npr.org/podcasts/510313/how-i-built-this","airtime":"SUN 7:30pm-8pm","meta":{"site":"news","source":"npr"},"link":"/radio/program/how-i-built-this","subscribe":{"npr":"https://rpb3r.app.goo.gl/3zxy","apple":"https://itunes.apple.com/us/podcast/how-i-built-this-with-guy-raz/id1150510297?mt=2","tuneIn":"https://tunein.com/podcasts/Arts--Culture-Podcasts/How-I-Built-This-p910896/","rss":"https://feeds.npr.org/510313/podcast.xml"}},"inside-europe":{"id":"inside-europe","title":"Inside Europe","info":"Inside Europe, a one-hour weekly news magazine hosted by Helen Seeney and Keith Walker, explores the topical issues shaping the continent. No other part of the globe has experienced such dynamic political and social change in recent years.","airtime":"SAT 3am-4am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Inside-Europe-Podcast-Tile-300x300-1.jpg","meta":{"site":"news","source":"Deutsche Welle"},"link":"/radio/program/inside-europe","subscribe":{"apple":"https://itunes.apple.com/us/podcast/inside-europe/id80106806?mt=2","tuneIn":"https://tunein.com/radio/Inside-Europe-p731/","rss":"https://partner.dw.com/xml/podcast_inside-europe"}},"latino-usa":{"id":"latino-usa","title":"Latino USA","airtime":"MON 1am-2am, SUN 6pm-7pm","info":"Latino USA, the radio journal of news and culture, is the only national, English-language radio program produced from a Latino perspective.","imageSrc":"https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/latinoUsa.jpg","officialWebsiteLink":"http://latinousa.org/","meta":{"site":"news","source":"npr"},"link":"/radio/program/latino-usa","subscribe":{"npr":"https://rpb3r.app.goo.gl/xtTd","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=79681317&at=11l79Y&ct=nprdirectory","tuneIn":"https://tunein.com/radio/Latino-USA-p621/","rss":"https://feeds.npr.org/510016/podcast.xml"}},"live-from-here-highlights":{"id":"live-from-here-highlights","title":"Live from Here Highlights","info":"Chris Thile steps to the mic as the host of Live from Here (formerly A Prairie Home Companion), a live public radio variety show. 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Updated Monday through Friday at about 3:30 p.m. PT.","airtime":"MON-FRI 4pm-4:30pm, MON-WED 6:30pm-7pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Marketplace-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.marketplace.org/","meta":{"site":"news","source":"American Public Media"},"link":"/radio/program/marketplace","subscribe":{"apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=201853034&at=11l79Y&ct=nprdirectory","tuneIn":"https://tunein.com/radio/APM-Marketplace-p88/","rss":"https://feeds.publicradio.org/public_feeds/marketplace-pm/rss/rss"}},"mindshift":{"id":"mindshift","title":"MindShift","tagline":"A podcast about the future of learning and how we raise our kids","info":"The MindShift podcast explores the innovations in education that are shaping how kids learn. Hosts Ki Sung and Katrina Schwartz introduce listeners to educators, researchers, parents and students who are developing effective ways to improve how kids learn. We cover topics like how fed-up administrators are developing surprising tactics to deal with classroom disruptions; how listening to podcasts are helping kids develop reading skills; the consequences of overparenting; and why interdisciplinary learning can engage students on all ends of the traditional achievement spectrum. This podcast is part of the MindShift education site, a division of KQED News. KQED is an NPR/PBS member station based in San Francisco. You can also visit the MindShift website for episodes and supplemental blog posts or tweet us \u003ca href=\"https://twitter.com/MindShiftKQED\">@MindShiftKQED\u003c/a> or visit us at \u003ca href=\"/mindshift\">MindShift.KQED.org\u003c/a>","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Mindshift-Podcast-Tile-703x703-1.jpg","imageAlt":"KQED MindShift: How We Will Learn","officialWebsiteLink":"/mindshift/","meta":{"site":"news","source":"kqed","order":"2"},"link":"/podcasts/mindshift","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/mindshift-podcast/id1078765985","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkM1NzY0NjAwNDI5","npr":"https://www.npr.org/podcasts/464615685/mind-shift-podcast","stitcher":"https://www.stitcher.com/podcast/kqed/stories-teachers-share","spotify":"https://open.spotify.com/show/0MxSpNYZKNprFLCl7eEtyx"}},"morning-edition":{"id":"morning-edition","title":"Morning Edition","info":"\u003cem>Morning Edition\u003c/em> takes listeners around the country and the world with multi-faceted stories and commentaries every weekday. 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On Our Watch brings listeners into the rooms where officers are questioned and witnesses are interrogated to find out who this system is really protecting. 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