Berries for Oxidative StressPolyphenols, namely anthocyanins, found in berries and other darkly pigmented fruits and vegetables may slow cognitive decline through antioxidant and anti-inflammatory properties. A study in rats from 2010 showed that a diet high in strawberry, blueberry, or blackberry extract leads to a "reversal of age-related deficits in nerve function and behavior involving learning and memory." In vitro work by the same group found that strawberry, blueberry, and acai berry extracts -- albeit in very high concentrations -- can induce autophagy, a means by which cells clear debris, such as proteins linked to mental decline and memory loss. Berry anthocyanins may also reduce cardiovascular disease risk by reducing oxidative stress and attenuating inflammatory gene expression.
A "Whole" Diet: Make Room for Red Meat?A so-called "whole" diet high in fruits, vegetables, whole grains, and high-quality meats and fish results in a 30% risk reduction for depression and anxiety disorders, compared with consumption of a "Western diet" high in processed foods and saturated fats, according to a 2010 study. Even unprocessed red meat seems to be protective against depressive and anxiety disorders, in contrast to many studies in which red meat often falls into the category of "unhealthy" food. In speaking with Medscape News, principal investigator Dr. Felice Jacka specifically addressed the importance of farming practices: Despite the growing locavore movement, much of the livestock in the United States is still raised on industrial feedlots, which "...increases saturated fat and decreases very important good fatty acids...pasture-raised animals have a much healthier fatty acid profile." A "whole" dietary pattern may also reduce depression risk, as assessed at 5-year follow-up.
Alcohol: Always in ModerationThe Greeks touted "nothing in excess," a refrain that still rings true: Low to moderate* alcohol consumption has been associated with numerous potential physiologic benefits, including improved cholesterol profiles, beneficial effects on platelet and clotting function, and improved insulin sensitivity. According to a recent meta-analysis, limited alcohol use is associated with a lower risk for overall and Alzheimer dementia, a finding supported by a 2011 study of German primary care patients. Moderate alcohol intake may also protect against cerebrovascular disease, with wine potentially having added benefit because of its polyphenolic antioxidant components (ie, resveratrol).[25-27] However, the health costs of alcohol consumption beyond low to moderate intake can quickly outweigh benefits to the brain, as heavy and long-term alcohol use can lead to alcohol abuse and dependence, impair memory function, contribute to neurodegenerative disease, and hinder psychosocial functioning.*The US Food and Drug Administration defines "moderate alcohol consumption" as up to 1 drink per day for women and up to 2 drinks per day for men. One drink is equivalent to 12 fluid ounces of regular beer, 5 fluid ounces of 12% alcohol wine, or 1.5 fluid ounces of distilled spirits.
Brewed Awakening: Coffee for Depression and StrokeThe world's most widely used stimulant might do more than just wake us up: A 2011 meta-analysis found that consumption of 1-6 cups of coffee a day cut stroke risk by 17%. Although it may increase blood pressure, coffee beans contain antioxidant compounds that may reduce oxidation of low-density lipoprotein cholesterol, and coffee consumption has also been associated with increased insulin sensitivity and reduced concentrations of inflammatory markers. Another 2011 study reported that women who drink 2-3 cups of coffee per day have a 15% decreased risk for depression, compared with those who drink less than 1 cup per week. A 20% decreased risk was seen in those who drank 4 cups or more. The short-term effect of coffee on mood may be due to altered serotonin and dopamine activity, whereas the mechanisms behind its potential long-term effects on mood may relate to its antioxidant and anti-inflammatory properties, both factors that are thought to play a role in depressive illnesses.[29-32]Chocolate -- and Still More AntioxidantsChocolate -- the darker the better -- seems to help scavenge free radicals and improve endothelial and platelet function, likely via flavanols (such as catechin), a group of plant-derived polyphenols. A 2010 cohort study published in European Heart Journal found that consumption of 6 g of chocolate daily -- a standard Hershey bar weighs 43 g -- was associated with a 39% lower combined risk for myocardial infarction and stroke in adults, whereas data collected from the Swedish Mammography Cohort demonstrated a 20% decreased risk for stroke in women who regularly consume chocolate. Although chocolate has been associated with a positive influence on mood, possibly mediated by the dopamine and opioid systems, an extensive review by Parker and colleagues suggests that the benefits are not sustained, with emotional "comfort" eating actually contributing to depressed mood.
My take away from all that is : How about switching my lamb for salmon or white tuna a couple of times a week? Also, can you get over your fish breath thing long enough to open a can of sardines for our breakfast occasionally? I also like blueberries... I like chasing them... Get over purple mouth syndrome please. Hey do commercial dog foods disclose saturated fact %s? Really, they should. Meanwhile... how about some delish salmon grilled with some olive oil and lemon dill dressing for din din?
You do know, if the roles were to be reversed, I would be sticking to these guidelines very closely for your diet momma. ... Just saying.... 'vie