If you follow these, food will become your longevity medicine.
1. Eat high-quality calories and not too many of them.
2. Drink plenty of water and avoid liquid calories.
3. Eat high-quality lean protein.
4. Eat “smart” (low-glycemic, high-fiber) carbohydrates.
5. Limit fat consumption to healthy fats, especially those containing omega-3s.
6. Eat natural foods of many different colors to boost antioxidants.
7. Cook with brain healthy herbs and spices.
RULE 1. EAT HIGH-QUALITY CALORIES AND NOT TOO MANY OF THEM
I always want high-quality nutrition that serves my mind and body. You
should too. I want you to think of eating and drinking only high-quality calories and not too many of
them. There is extensive research on this concept for longevity. Restricting calories not only helps
you control weight, but it decreases the risk for heart disease, cancer, diabetes, and stroke. Even
better, restricting calories triggers certain mechanisms in the body to increase the production of nerve
growth factors, which are beneficial to the brain. To get the most out of your food, think CROND
(calorie restricted, optimally nutritious, and delicious). This means that once you figure out how many
calories are optimal for you to maintain your weight (or lose weight if needed), each of those calories
needs to be jam-packed with nutrition. The other benefit of eating nutrition-laden foods in moderation
is that they are naturally more filling. So don’t let calorie restriction make you think “starving” or
even “hungry”—because if you eat well, the fiber and protein and clean fresh water will keep you
plenty satiated; and you’ll also feel light, lean, and energetic.
Another one of the little lies professionals will tell you is that you do not need to count your
calories. Of course you do if you want to stay healthy. Not counting your calories is like not knowing
how much money you have in the bank while you continue to spend, spend, spend until your body
becomes bankrupt. By knowing what you are putting into your body and using the CROND principle,
you are much more likely to be healthy and live longer.
The average fifty-year-old woman needs about 1,800 calories a day to maintain her weight, and the
average fifty-year-old man needs 2,200 calories a day. Of course, it will vary depending on height
and activity level. Go to www.amenclinics.com for a free calorie calculator.
Attitude here is critical. If you become a calorie value spender you can eat great food and feel
more than satisfied and avoid foods that hurt you. The typical Western diet of bad fat, salt, and sugar
(think cheeseburgers, fries, and sodas) promotes inflammation and has been associated by itself with
depression, ADD, dementia, heart disease, cancer, diabetes, and obesity. But if you start making
better choices today you will quickly notice that you have more energy, better focus, a better memory,
better moods, and a slimmer, sexier waistline. A number of new studies have reported that a healthy
diet is associated with dramatically lower risks of Alzheimer’s disease and depression. What really
surprised me when I decided to get healthy, and really learned about food, my food choices got better,
not worse.
It was the start of a wonderful relationship with food. I was no longer a slave to foods that were
hurting me. I used to be like a yo-yo. Crave bad food …overeat it …feel lousy …then hate myself in
the process. It was way too much drama. Since I have been on my program, I have never eaten better
and it affects everything in my life in a positive way. I
love lentil soup and stuffed bell peppers, think of berry nutty quinoa as dessert, and feel smarter
with fresh wild salmon. I don’t want fast food anymore because it makes me tired and stupid. Now I
want the right food that makes me smarter. And, contrary to what most people think, eating in a brain
healthy way is not more expensive—it is less expensive. My medical bills are lower and my
productivity has gone way up. And what price can you put on feeling amazing? Be smart. Use food as
medicine that heals you.
RULE 2. DRINK PLENTY OF WATER AND AVOID LIQUID CALORIES
Your brain is 80 percent water. Anything that dehydrates it, such as too much caffeine or alcohol,decreases your thinking and impairs your judgment. Make sure you get plenty of filtered water every
day. One very simple strategy to get your calories under control to live longer is
to eliminate most of the calories you drink. My favorite drink is water mixed with a little lemon juice
and a little bit of the natural sweetener stevia. It tastes like lemonade, so I feel like I’m spoiling
myself, and it has virtually no calories.
Proper hydration is a very important rule of good nutrition. Even slight dehydration increases the
body’s stress hormones. When this happens, you get irritable, and you don’t think as well. Over time,
increased levels of stress hormones are associated with memory problems and obesity. Dehydration
also makes your skin look older and more wrinkled. Water also helps to cleanse the body of
impurities and toxins.
Make sure your water is clean. Having a water filter on your drinking water faucets at home and
only drinking from phthalate and BPA-free water bottles is best.
Be aware that not all liquids are created equal. It is best to drink liquids that are low in calories or
have none at all and that are free of artificial sweeteners, sugar, caffeine, and alcohol. I also
encourage my patients to drink green tea (unsweetened or lightly sweetened with stevia) two or three
times a day. Caffeinated green tea has half the calories of coffee, so it is not terrible. Decaffeinated
green tea is an alternative if you are eliminating caffeine from your diet (which is a good choice for
many people). Researchers from China found that when people drank two to three cups of green tea a
day, their DNA actually looked younger than that of those who did not.
RULE 3. EAT HIGH-QUALITY LEAN PROTEIN
Protein helps balance your blood sugar and provides the necessary building blocks for brain health.
Protein contains L-tyrosine, an amino acid that is important in the synthesis of brain neurotransmitters.
Found in foods like meat, poultry, fish, and tofu, it is the precursor to dopamine, epinephrine, and
norepinephrine, which are critical for balancing mood and energy. It is also helpful in the process of
producing thyroid hormones, which are important in metabolism and energy production. Tyrosine
supplementation has been shown to improve cognitive performance under periods of stress and
fatigue. Stress tends to deplete the neurotransmitter norepinephrine, and tyrosine is the amino acid
building block to replenish it.
Also found in protein is L-tryptophan, an amino acid building block for serotonin. L-tryptophan is
found in meat, eggs, and milk. Increasing intake of L-tryptophan is very helpful for some people in
stabilizing mood, improving mental clarity and sleep, and decreasing aggressiveness.
Eating protein-rich foods like fish, chicken, and beef also provides the amino acid glutamine,
which serves as the precursor to the neurotransmitter GABA (gamma-aminobutyric acid). GABA is
reported in the herbal literature to work in much the same way as antianxiety drugs and
anticonvulsants. It helps stabilize nerve cells by decreasing their tendency to fire erratically or
excessively. This means it has a calming effect for people who struggle with temper, irritability, and
anxiety.
Great sources of lean protein include fish, skinless turkey, chicken, and lean beef (hormone free,antibiotic free, free range), beans, raw nuts, high-protein grains, and high-protein vegetables, such as
broccoli and spinach. Did you know that spinach is nearly 50 percent protein? I use it instead of
lettuce on my sandwiches for a huge nutrition boost.
It is especially important to eat protein at breakfast because it increases attention and focus, which
we need for work or school. Eating carbohydrates boosts serotonin in the brain, which induces
relaxation, and that makes you want to sleep through your morning meetings. In the United States, we
have it backward. We tend to eat high-carbohydrate cereal, pancakes, or bagels for breakfast and a
big steak for dinner. Doing the opposite may be a smarter move for your brain. I love the idea of using
food to fuel your ability to focus or relax. If I need to work at night I will increase my protein. If it has
been a stressful day, I am more likely to eat a higher concentration of carbohydrates to calm my brain.
RULE 4. EAT “SMART” (LOW-GLYCEMIC, HIGH-FIBER) CARBOHYDRATES
Eat carbohydrates that do not spike your blood sugar and are high in fiber, such as whole grains,
vegetables, and fruits like blueberries and apples. Carbohydrates are not the enemy. They are
essential to your life. Bad carbohydrates are the enemy. These are carbohydrates that have been
robbed of any nutritional value, such as simple sugars and refined carbohydrates.
Get to know the glycemic index (GI). The glycemic index rates carbohydrates according to their
effects on blood sugar. It is ranked on a scale from 1 to 100-plus with the low-glycemic foods having
a low number (which means they do not spike your blood sugar, so they are generally healthier for
you) and the high-glycemic foods having a high number (which means they quickly elevate your blood
sugar, so they are generally not as healthy for you).
Eating a diet that is filled with low-glycemic foods will lower your blood glucose levels and
decrease cravings. The important concept to remember is that high blood sugar is bad for your brain,
and ultimately your longevity.
Be careful when going by GI to choose your foods. Some low-glycemic foods aren’t good for you.
For example, in the following list, you might notice that peanut M&Ms have a GI of 33 while steel-cut
oatmeal has a GI of about 52. Does this mean that it’s better for you to eat peanut M&Ms? No! Peanut
M&Ms are loaded with sugar, saturated fat, artificial food coloring, and other things that are not brain
healthy. Steel-cut oatmeal is a high-fiber food that helps regulate your blood sugar for hours. Use your
brain when choosing your food.
In general, vegetables, fruits, legumes, and nuts are the best low-GI options. A diet rich in low-GI
foods not only helps you lose weight, it has also been found to help control diabetes, according to a
2010 review of the scientific literature in the British Journal of Nutrition. Be aware, however, that
some foods that sound healthy actually have a high GI. For example, some fruits like watermelon and
pineapple have a high ranking. It is wise to consume more fruits on the low end of the spectrum.
Similarly, some starches like potatoes and rice, and some high-fiber products like whole wheat
bread, are on the high end of the list. Eating smaller portions of these foods and combining them with
lean proteins and healthy fats can reduce their impact on blood sugar levels.
The following list of foods and their GI is culled from numerous sources, including a 2008 review
of nearly twenty-five hundred individual food items by researchers at the Institute of Obesity,
Nutrition and Exercise in Sydney, Australia. Make a copy of this list and keep it with you when you
go grocery shopping.
GLYCEMIC INDEX (GI)
Low GI 55 and under
Medium GI 56–69
High GI 70 and above
GLYCEMIC INDEX RATINGS
Grains Glycemic Index
White bread 75 ± 2
Whole wheat bread 74 ± 2
White rice 72 ± 8
Bagel, white 69
Brown rice 66 ± 5
Couscous 65 ± 4
Basmati rice 57 ± 4
Quinoa 53
Pumpernickel bread 41
Barley, pearled 25 ± 2
Breakfast Foods Glycemic Index
Scones 92 ± 8
Instant oatmeal 79 ± 3
Cornflakes 77
Waffles 76
Froot Loops 69 ± 9
Pancakes 66 ± 9
Kashi Seven Whole 65 ± 10
Grain Puffs
Bran muffin 60
Blueberry muffin 59
Steel-cut oatmeal 52 ± 4
Kellogg’s All-Bran 38
Fruit Glycemic Index
(raw unless otherwise noted)
Dates, dried 103 ± 21
Watermelon 80 ± 3
Pineapple 66 ± 7
Cantaloupe 65
Raisins 64 ± 11
Kiwi 58 ± 7
Mango 51 ± 5
Banana, overripe 48
Grapes 43
Nectarines 43 ± 6
Banana, underripe 42
Oranges 45 ± 4
Blueberries 40
Strawberries 40 ± 7
Plums 39
Pears 38 ± 2
Apples 36 ± 5
Apricots 34 ± 3
Peach 28
Grapefruit 25
Cherries 22
Vegetables Glycemic Index
Baked potato 86 ± 6
Sweet potato 70 ± 6
Sweet corn 52 ± 5
Peas 51 ± 6
Carrots, boiled 39 ± 4
Artichoke 15
Asparagus 15
Broccoli 15
Cauliflower 15
Celery 15
Cucumber 15
Eggplant 15
Green beans 15
Lettuce 15
Peppers 15
Snow peas 15
Spinach 15
Squash 15
Tomatoes 15
Zucchini 15
Legumes and Nuts Glycemic Index
Corn chips 42 ± 4
Low-fat yogurt 33 ± 3
M&Ms, peanut 33 ± 3
Dark chocolate, Dove 23 ± 3
Greek-style yogurt 12 ± 4
Hummus 6 ± 4
Choose high-fiber carbohydrates. High-fiber foods are one of your best longevity weapons.
Years of research have found that the more fiber you eat, the better for your health and weight. How
does dietary fiber fight fat? First, it helps regulate the appetite hormone ghrelin, which tells you that
you are hungry. Ghrelin levels are often out of whack in people with a high BMI so you always feel
hungry no matter how much you eat. New research shows that high ghrelin levels not only make you
feel hungrier, they also increase the desire for high-calorie foods compared to low-calorie fare, so
it’s a double whammy. But fiber can help. A 2009 study showed that eating a diet high in fiber helped
balance ghrelin levels, which can turn off the constant hunger and reduce the appeal of high-calorie
foods that kill you early. Second, no matter how much you weigh, eating fiber helps you feel full
longer so you don’t get the munchies an hour after you eat. Third, fiber slows the absorption of food
into the bloodstream, which helps balance your blood sugar and lowers the risk for diabetes. In fact,
fiber takes so long to be digested by your body, a person eating 20–35 g fiber a day will burn an extra
150 calories a day or lose 16 extra pounds a year.
These three things alone can go a long way in helping you live longer. Fiber-friendly foods boast a
number of other health benefits as well, including:
• Reducing cholesterol
• Keeping your digestive tract moving
• Reducing high blood pressure
• Reducing the risk of cancer
Experts recommend eating 25–35 g fiber a day, but research shows that most adults fall far short of
that. So how can you boost your fiber intake? Eat more high-fiber brain healthy foods like fruits,
vegetables, legumes, and whole grains. Here are the fiber contents of some brain healthy foods. Try to
include some of the foods on this list at every meal or snack.
Food Grams of Fiber
Kidney beans (1 cup canned) 16.4
Split peas (1 cup cooked) 16.4
Lentils (1 cup cooked) 15.6
Black beans (1 cup canned) 15.0
Garbanzo beans (1 cup canned) 10.6
Peas (1 cup frozen cooked) 8.8
Raspberries (1 cup) 8.0
Blackberries (1 cup) 7.6
Spinach (1 cup cooked) 7.0
(1 cup raw) 0.7
Brussels sprouts (1 cup cooked) 6.4
Broccoli (1 cup cooked) 5.6
Pear (1 medium w/skin) 5.1
Sweet potato (1 medium baked) 4.8
Carrots (1 cup cooked) 4.6
(1 medium raw) 2.0
Blueberries (1 cup) 3.5
Strawberries (1 cup) 3.3
Apple (1 medium w/skin) 3.3
Banana (1 medium) 3.1
Orange (1 medium) 3.1
Asparagus (1 cup cooked) 3.0
Grapefruit (½ medium) 2.0
Avocado (1 ounce) 1.9
Whole wheat bread (1 slice) 1.9
Walnuts (7 whole) 1.9
Plums (2 medium) 1.8
Peach (1 medium with skin) 1.5
Tomato (½ cup fresh) 1.5
Cherries (10 large) 1.4
Oatmeal (¾ cup cooked) 0.8
Almonds (6 whole) 0.8
Source: Adapted from U.S. Department of Agriculture, Agricultural Research Service, 2004. USDA Nutritional Nutrient Database for Standard Reference, Release 17.
Steer clear of bad carbohydrates. These are carbohydrates that have been robbed of any
nutritional value, such as simple sugars and refined carbohydrates like muffins, scones, cakes,
cookies, and other baked goods. If you want to live without cravings, eliminate these completely from
your diet. I like the old saying “The whiter the bread, the faster you are dead.”
Sugar is not your friend. We have often heard of sugar being called “empty calories.” In fact, it is
so damaging to your brain and body that I call it anti-nutrition or toxic calories. Sugar increases
inflammation in your body, increases erratic brain cell firing, and sends your blood sugar levels on a
roller-coaster ride. Moreover, new research shows that sugar is addictive and can even be more
addictive than cocaine.
That helps explain why we eat so much of it. Americans consume an average of 22.2 teaspoons of
sugar a day, which adds up to 355 calories a day. That’s an increase of 19 percent since 1970.
Table sugar isn’t the only culprit making you fat. Research shows that high-fructose corn syrup
(HFCS), which is found in many sodas and accounts for as much as 40 percent of the caloric
sweeteners used in the United States, is even more fattening than table sugar.
HFCS and sugar went head to head in a 2010 study from researchers at Princeton University.
Compared with rats that drank water sweetened with table sugar, rats that drank water sweetened
with HFCS gained significantly more body weight, including more fat around the belly, even though
they consumed the same number of calories. Every single one of the rats drinking the HFCS became
obese. After six months, the rats guzzling the HFCS showed signs of a dangerous condition known in
humans as the metabolic syndrome, including weight gain, abdominal fat, and high triglycerides.
Put down the sodas and HFCS, now!
A lot of people ask me, “Isn’t it okay to have sweets in moderation?” Personally, I don’t agree with
the people who say “Everything in moderation.” Cocaine or arsenic in moderation is not a good idea.
Sugar in moderation triggers cravings. The less sugar in your life the better your life will be. Reach
for a banana or an apple instead.
Cutting down on the sweet stuff is a good start, but sugar lurks in a lot of other processed foods as
well like ketchup, barbecue sauce, and salad dressing. Start reading food labels. At first, you might
feel like you’re reading a foreign language—sorbitol, maltose, maltodextrin, galactose: these are just
some of the many names for sugar used on food labels.
RULE 5. LIMIT FAT CONSUMPTION TO HEALTHY FATS, ESPECIALLY THOSE
CONTAINING OMEGA-3S
Healthy fats are important to a good diet because the solid weight of the brain is 60 percent fat! The
one hundred billion nerve cells in your brain need essential fatty acids to function. Focus your diet on
healthy fats, especially those that contain omega-3 fatty acids, found in foods like salmon, tuna,
mackerel, avocados, walnuts, and green leafy vegetables.
How omega-3 fatty acids help you get thinner, smarter, and happier. The two most studied
omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA makes
up a large portion of the gray matter of the brain. The fat in your brain forms cell membranes and
plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. EPA
improves blood flow, which boosts overall brain function.
Low levels of omega-3 fatty acids have been associated with depression, anxiety, obesity, ADD,
suicide, and an increased risk for Alzheimer’s disease and dementia. There is also scientific
evidence that low levels of omega-3 fatty acids play a role in substance abuse, and I would argue that
overeating is a form of substance abuse.
Boosting omega-3 fatty acids in your diet is one of the best things you can do for your weight,
mood, brainpower, and longevity. In a fascinating 2009 study in the British Journal of Nutrition,
Australian researchers analyzed blood samples from 124 adults (21 healthy weight, 40 overweight,
and 63 obese), calculated their BMI, and measured their waist and hip circumference. They found that
obese individuals had significantly lower levels of EPA and DHA compared with healthy-weight
people. Subjects with higher levels were more likely to have a healthy BMI and waist and hip
measurements.
Research in the last few years has revealed that diets rich in omega-3 fatty acids may help promote
a healthy emotional balance and positive mood in later years, possibly because DHA is a main
component of the brain’s synapses. A growing body of scientific evidence indicates that fish oil helps
ease symptoms of depression. One twenty-year study involving 3,317 men and women found that
people with the highest consumption of EPA and DHA were less likely to have symptoms of
depression. People in Japan have the lowest levels of depression, and they eat the most fish. North Americans have high levels of depression, and we eat low amounts of fish.
There is a tremendous amount of scientific evidence pointing to a connection between the
consumption of fish that is rich in omega-3 fatty acids and cognitive function. A Danish team of
researchers compared the diets of 5,386 healthy older individuals and found that the more fish in a
person’s diet, the longer the person was able to maintain their memory and reduce the risk of
dementia. Dr. J. A. Conquer and colleagues from the University of Guelph in Ontario, Canada,
studied the blood fatty acid content in the early and later stages of dementia and noted low levels
when compared with healthy people.
Eating fish also benefits cognitive performance. A study from Swedish researchers that surveyed
nearly five thousand fifteen-year-old boys found that those who ate fish more than once a week scored
higher on standard intelligence tests than teens who ate no fish. A follow-up study found that teens
eating fish more than once a week also had better grades at school than students with lower fish
consumption. Other benefits of omega-3 fatty acids include improving attention in people with ADD
and reducing the risk for psychosis.
FOODS HIGH IN OMEGA-3 FATTY ACIDS
• Anchovies
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Cod
• Flaxseeds
• Halibut
• Mackerel
• Salmon, wild
• Sardines
• Scallops
• Shrimp
• Snapper
• Soybeans
• Spinach
• Tofu
• Trout
• Tuna
• Walnuts
Eliminate bad fats. While healthy fats enhance brainpower and help you lose weight, bad fats
drain your brain. Eating too many saturated fats or trans fats, also known as “Frankenfats,” contributes
to obesity and cognitive decline. Trans fats are used to help foods have a longer shelf life and are found in margarine, cakes, crackers, cookies, and potato chips. They decrease your shelf life!
RULE 6. EAT NATURAL FOODS OF MANY DIFFERENT COLORS TO BOOST
ANTIOXIDANTS
This means you should eat all the colors of the rainbow. Eat blue foods (blueberries), red foods
(pomegranates, strawberries, raspberries, cherries, red bell peppers, and tomatoes), yellow foods
(squash, yellow bell peppers, small portions of bananas, and peaches), orange foods (oranges,
tangerines, and yams), green foods (spinach, broccoli, and peas), purple foods (plums), and so on.
This will boost the antioxidant levels in your body and help keep your brain young. Several studies
have found that eating foods rich in antioxidants, which include many fruits and vegetables,
significantly reduces the risk of developing cognitive impairment.
Blueberries are very high in antioxidants, which has earned them the nickname “brain berries”
among neuroscientists. In laboratory studies, rats that ate blueberries showed a better ability to learn
new motor skills and gained protection against strokes. That is not all. In one study, rats that ate a diet
rich in blueberries lost abdominal fat, lowered cholesterol, and improved glucose levels. Similar
studies showed that rats that consumed strawberries and spinach also gained significant protection.
Eating fruits and vegetables from the rainbow, along with fish, legumes, and nuts is part of what is
known as the Mediterranean diet. Research has found that eating a Mediterranean diet can make you
not only happier but smarter too. A series of studies from Spanish researchers revealed that
adherence to this type of eating plan helps prevent depression. A team of scientists in Bordeaux,
France, concluded that a Mediterranean diet slows cognitive decline and reduces the risk for
dementia.
Of course, eating from the rainbow does not mean indulging in Skittles or jelly beans.
FRUITS AND VEGETABLES WITH HIGH ANTIOXIDANT LEVELS
• Acai berries
• Avocados
• Beets
• Blackberries
• Blueberries
• Broccoli
• Brussels sprouts
• Cherries
• Cranberries
• Kiwis
• Oranges
• Plums
• Pomegranates
• Raspberries
• Red bell peppers
• Red grapes
• Spinach
• Strawberries
RULE 7. COOK WITH BRAIN HEALTHY HERBS AND SPICES
Cutting calories while keeping taste and pleasure high is made much easier by the creative use of
spices. Spices not only increase the flavor of foods without adding salt, but most of them have
wonderful de-aging and health-boosting properties. It only takes a teaspoon of spices to add a
powerful, concentrated antioxidant punch to your health profile. Try these ten brain healthy spices to
help keep you young:
Turmeric Found in curry, turmeric contains a chemical that has been shown to decrease the
plaques in the brain thought to be responsible for Alzheimer’s disease.
Saffron In three studies, a saffron extract was found to be as effective as antidepressant
medication in treating people with major depression.
Sage Sage has very good scientific evidence that it helps boost memory.
Cinnamon Cinnamon has been shown to help attention and it helps regulate blood sugar, which
decreases cravings. Also, cinnamon is a natural aphrodisiac for men—not that most men need
much help.
Basil This potent antioxidant improves blood flow to the heart and brain and has antiinflammatory
properties that offer protection from Alzheimer’s disease.
Thyme Supplementing the diet with thyme has been shown to increase the amount of DHA—an
essential fatty acid—in the brain.
Oregano Dried oregano has thirty times the brain-healing antioxidant power of raw blueberries,
forty-six times more than apples, and fifty-six times as much as strawberries, making it one of
the most powerful brain cell protectors on the planet.
Garlic Garlic promotes better blood flow to the brain and killed brain cancer cells in a 2007
study.
Ginger Can ginger make you smarter? A study that combined ginger with ginkgo biloba suggests
that it does. Ginger root extract may also be helpful in the treatment of Parkinson’s disease and
migraine headaches.
Rosemary A 2006 study reported that rosemary diminishes cognitive decline in people with
dementia.
1. Eat high-quality calories and not too many of them.
2. Drink plenty of water and avoid liquid calories.
3. Eat high-quality lean protein.
4. Eat “smart” (low-glycemic, high-fiber) carbohydrates.
5. Limit fat consumption to healthy fats, especially those containing omega-3s.
6. Eat natural foods of many different colors to boost antioxidants.
7. Cook with brain healthy herbs and spices.
RULE 1. EAT HIGH-QUALITY CALORIES AND NOT TOO MANY OF THEM
I always want high-quality nutrition that serves my mind and body. You
should too. I want you to think of eating and drinking only high-quality calories and not too many of
them. There is extensive research on this concept for longevity. Restricting calories not only helps
you control weight, but it decreases the risk for heart disease, cancer, diabetes, and stroke. Even
better, restricting calories triggers certain mechanisms in the body to increase the production of nerve
growth factors, which are beneficial to the brain. To get the most out of your food, think CROND
(calorie restricted, optimally nutritious, and delicious). This means that once you figure out how many
calories are optimal for you to maintain your weight (or lose weight if needed), each of those calories
needs to be jam-packed with nutrition. The other benefit of eating nutrition-laden foods in moderation
is that they are naturally more filling. So don’t let calorie restriction make you think “starving” or
even “hungry”—because if you eat well, the fiber and protein and clean fresh water will keep you
plenty satiated; and you’ll also feel light, lean, and energetic.
Another one of the little lies professionals will tell you is that you do not need to count your
calories. Of course you do if you want to stay healthy. Not counting your calories is like not knowing
how much money you have in the bank while you continue to spend, spend, spend until your body
becomes bankrupt. By knowing what you are putting into your body and using the CROND principle,
you are much more likely to be healthy and live longer.
The average fifty-year-old woman needs about 1,800 calories a day to maintain her weight, and the
average fifty-year-old man needs 2,200 calories a day. Of course, it will vary depending on height
and activity level. Go to www.amenclinics.com for a free calorie calculator.
Attitude here is critical. If you become a calorie value spender you can eat great food and feel
more than satisfied and avoid foods that hurt you. The typical Western diet of bad fat, salt, and sugar
(think cheeseburgers, fries, and sodas) promotes inflammation and has been associated by itself with
depression, ADD, dementia, heart disease, cancer, diabetes, and obesity. But if you start making
better choices today you will quickly notice that you have more energy, better focus, a better memory,
better moods, and a slimmer, sexier waistline. A number of new studies have reported that a healthy
diet is associated with dramatically lower risks of Alzheimer’s disease and depression. What really
surprised me when I decided to get healthy, and really learned about food, my food choices got better,
not worse.
It was the start of a wonderful relationship with food. I was no longer a slave to foods that were
hurting me. I used to be like a yo-yo. Crave bad food …overeat it …feel lousy …then hate myself in
the process. It was way too much drama. Since I have been on my program, I have never eaten better
and it affects everything in my life in a positive way. I
love lentil soup and stuffed bell peppers, think of berry nutty quinoa as dessert, and feel smarter
with fresh wild salmon. I don’t want fast food anymore because it makes me tired and stupid. Now I
want the right food that makes me smarter. And, contrary to what most people think, eating in a brain
healthy way is not more expensive—it is less expensive. My medical bills are lower and my
productivity has gone way up. And what price can you put on feeling amazing? Be smart. Use food as
medicine that heals you.
RULE 2. DRINK PLENTY OF WATER AND AVOID LIQUID CALORIES
Your brain is 80 percent water. Anything that dehydrates it, such as too much caffeine or alcohol,decreases your thinking and impairs your judgment. Make sure you get plenty of filtered water every
day. One very simple strategy to get your calories under control to live longer is
to eliminate most of the calories you drink. My favorite drink is water mixed with a little lemon juice
and a little bit of the natural sweetener stevia. It tastes like lemonade, so I feel like I’m spoiling
myself, and it has virtually no calories.
Proper hydration is a very important rule of good nutrition. Even slight dehydration increases the
body’s stress hormones. When this happens, you get irritable, and you don’t think as well. Over time,
increased levels of stress hormones are associated with memory problems and obesity. Dehydration
also makes your skin look older and more wrinkled. Water also helps to cleanse the body of
impurities and toxins.
Make sure your water is clean. Having a water filter on your drinking water faucets at home and
only drinking from phthalate and BPA-free water bottles is best.
Be aware that not all liquids are created equal. It is best to drink liquids that are low in calories or
have none at all and that are free of artificial sweeteners, sugar, caffeine, and alcohol. I also
encourage my patients to drink green tea (unsweetened or lightly sweetened with stevia) two or three
times a day. Caffeinated green tea has half the calories of coffee, so it is not terrible. Decaffeinated
green tea is an alternative if you are eliminating caffeine from your diet (which is a good choice for
many people). Researchers from China found that when people drank two to three cups of green tea a
day, their DNA actually looked younger than that of those who did not.
RULE 3. EAT HIGH-QUALITY LEAN PROTEIN
Protein helps balance your blood sugar and provides the necessary building blocks for brain health.
Protein contains L-tyrosine, an amino acid that is important in the synthesis of brain neurotransmitters.
Found in foods like meat, poultry, fish, and tofu, it is the precursor to dopamine, epinephrine, and
norepinephrine, which are critical for balancing mood and energy. It is also helpful in the process of
producing thyroid hormones, which are important in metabolism and energy production. Tyrosine
supplementation has been shown to improve cognitive performance under periods of stress and
fatigue. Stress tends to deplete the neurotransmitter norepinephrine, and tyrosine is the amino acid
building block to replenish it.
Also found in protein is L-tryptophan, an amino acid building block for serotonin. L-tryptophan is
found in meat, eggs, and milk. Increasing intake of L-tryptophan is very helpful for some people in
stabilizing mood, improving mental clarity and sleep, and decreasing aggressiveness.
Eating protein-rich foods like fish, chicken, and beef also provides the amino acid glutamine,
which serves as the precursor to the neurotransmitter GABA (gamma-aminobutyric acid). GABA is
reported in the herbal literature to work in much the same way as antianxiety drugs and
anticonvulsants. It helps stabilize nerve cells by decreasing their tendency to fire erratically or
excessively. This means it has a calming effect for people who struggle with temper, irritability, and
anxiety.
Great sources of lean protein include fish, skinless turkey, chicken, and lean beef (hormone free,antibiotic free, free range), beans, raw nuts, high-protein grains, and high-protein vegetables, such as
broccoli and spinach. Did you know that spinach is nearly 50 percent protein? I use it instead of
lettuce on my sandwiches for a huge nutrition boost.
It is especially important to eat protein at breakfast because it increases attention and focus, which
we need for work or school. Eating carbohydrates boosts serotonin in the brain, which induces
relaxation, and that makes you want to sleep through your morning meetings. In the United States, we
have it backward. We tend to eat high-carbohydrate cereal, pancakes, or bagels for breakfast and a
big steak for dinner. Doing the opposite may be a smarter move for your brain. I love the idea of using
food to fuel your ability to focus or relax. If I need to work at night I will increase my protein. If it has
been a stressful day, I am more likely to eat a higher concentration of carbohydrates to calm my brain.
RULE 4. EAT “SMART” (LOW-GLYCEMIC, HIGH-FIBER) CARBOHYDRATES
Eat carbohydrates that do not spike your blood sugar and are high in fiber, such as whole grains,
vegetables, and fruits like blueberries and apples. Carbohydrates are not the enemy. They are
essential to your life. Bad carbohydrates are the enemy. These are carbohydrates that have been
robbed of any nutritional value, such as simple sugars and refined carbohydrates.
Get to know the glycemic index (GI). The glycemic index rates carbohydrates according to their
effects on blood sugar. It is ranked on a scale from 1 to 100-plus with the low-glycemic foods having
a low number (which means they do not spike your blood sugar, so they are generally healthier for
you) and the high-glycemic foods having a high number (which means they quickly elevate your blood
sugar, so they are generally not as healthy for you).
Eating a diet that is filled with low-glycemic foods will lower your blood glucose levels and
decrease cravings. The important concept to remember is that high blood sugar is bad for your brain,
and ultimately your longevity.
Be careful when going by GI to choose your foods. Some low-glycemic foods aren’t good for you.
For example, in the following list, you might notice that peanut M&Ms have a GI of 33 while steel-cut
oatmeal has a GI of about 52. Does this mean that it’s better for you to eat peanut M&Ms? No! Peanut
M&Ms are loaded with sugar, saturated fat, artificial food coloring, and other things that are not brain
healthy. Steel-cut oatmeal is a high-fiber food that helps regulate your blood sugar for hours. Use your
brain when choosing your food.
In general, vegetables, fruits, legumes, and nuts are the best low-GI options. A diet rich in low-GI
foods not only helps you lose weight, it has also been found to help control diabetes, according to a
2010 review of the scientific literature in the British Journal of Nutrition. Be aware, however, that
some foods that sound healthy actually have a high GI. For example, some fruits like watermelon and
pineapple have a high ranking. It is wise to consume more fruits on the low end of the spectrum.
Similarly, some starches like potatoes and rice, and some high-fiber products like whole wheat
bread, are on the high end of the list. Eating smaller portions of these foods and combining them with
lean proteins and healthy fats can reduce their impact on blood sugar levels.
The following list of foods and their GI is culled from numerous sources, including a 2008 review
of nearly twenty-five hundred individual food items by researchers at the Institute of Obesity,
Nutrition and Exercise in Sydney, Australia. Make a copy of this list and keep it with you when you
go grocery shopping.
GLYCEMIC INDEX (GI)
Low GI 55 and under
Medium GI 56–69
High GI 70 and above
GLYCEMIC INDEX RATINGS
Grains Glycemic Index
White bread 75 ± 2
Whole wheat bread 74 ± 2
White rice 72 ± 8
Bagel, white 69
Brown rice 66 ± 5
Couscous 65 ± 4
Basmati rice 57 ± 4
Quinoa 53
Pumpernickel bread 41
Barley, pearled 25 ± 2
Breakfast Foods Glycemic Index
Scones 92 ± 8
Instant oatmeal 79 ± 3
Cornflakes 77
Waffles 76
Froot Loops 69 ± 9
Pancakes 66 ± 9
Kashi Seven Whole 65 ± 10
Grain Puffs
Bran muffin 60
Blueberry muffin 59
Steel-cut oatmeal 52 ± 4
Kellogg’s All-Bran 38
Fruit Glycemic Index
(raw unless otherwise noted)
Dates, dried 103 ± 21
Watermelon 80 ± 3
Pineapple 66 ± 7
Cantaloupe 65
Raisins 64 ± 11
Kiwi 58 ± 7
Mango 51 ± 5
Banana, overripe 48
Grapes 43
Nectarines 43 ± 6
Banana, underripe 42
Oranges 45 ± 4
Blueberries 40
Strawberries 40 ± 7
Plums 39
Pears 38 ± 2
Apples 36 ± 5
Apricots 34 ± 3
Peach 28
Grapefruit 25
Cherries 22
Vegetables Glycemic Index
Baked potato 86 ± 6
Sweet potato 70 ± 6
Sweet corn 52 ± 5
Peas 51 ± 6
Carrots, boiled 39 ± 4
Artichoke 15
Asparagus 15
Broccoli 15
Cauliflower 15
Celery 15
Cucumber 15
Eggplant 15
Green beans 15
Lettuce 15
Peppers 15
Snow peas 15
Spinach 15
Squash 15
Tomatoes 15
Zucchini 15
Legumes and Nuts Glycemic Index
Corn chips 42 ± 4
Low-fat yogurt 33 ± 3
M&Ms, peanut 33 ± 3
Dark chocolate, Dove 23 ± 3
Greek-style yogurt 12 ± 4
Hummus 6 ± 4
Choose high-fiber carbohydrates. High-fiber foods are one of your best longevity weapons.
Years of research have found that the more fiber you eat, the better for your health and weight. How
does dietary fiber fight fat? First, it helps regulate the appetite hormone ghrelin, which tells you that
you are hungry. Ghrelin levels are often out of whack in people with a high BMI so you always feel
hungry no matter how much you eat. New research shows that high ghrelin levels not only make you
feel hungrier, they also increase the desire for high-calorie foods compared to low-calorie fare, so
it’s a double whammy. But fiber can help. A 2009 study showed that eating a diet high in fiber helped
balance ghrelin levels, which can turn off the constant hunger and reduce the appeal of high-calorie
foods that kill you early. Second, no matter how much you weigh, eating fiber helps you feel full
longer so you don’t get the munchies an hour after you eat. Third, fiber slows the absorption of food
into the bloodstream, which helps balance your blood sugar and lowers the risk for diabetes. In fact,
fiber takes so long to be digested by your body, a person eating 20–35 g fiber a day will burn an extra
150 calories a day or lose 16 extra pounds a year.
These three things alone can go a long way in helping you live longer. Fiber-friendly foods boast a
number of other health benefits as well, including:
• Reducing cholesterol
• Keeping your digestive tract moving
• Reducing high blood pressure
• Reducing the risk of cancer
Experts recommend eating 25–35 g fiber a day, but research shows that most adults fall far short of
that. So how can you boost your fiber intake? Eat more high-fiber brain healthy foods like fruits,
vegetables, legumes, and whole grains. Here are the fiber contents of some brain healthy foods. Try to
include some of the foods on this list at every meal or snack.
Food Grams of Fiber
Kidney beans (1 cup canned) 16.4
Split peas (1 cup cooked) 16.4
Lentils (1 cup cooked) 15.6
Black beans (1 cup canned) 15.0
Garbanzo beans (1 cup canned) 10.6
Peas (1 cup frozen cooked) 8.8
Raspberries (1 cup) 8.0
Blackberries (1 cup) 7.6
Spinach (1 cup cooked) 7.0
(1 cup raw) 0.7
Brussels sprouts (1 cup cooked) 6.4
Broccoli (1 cup cooked) 5.6
Pear (1 medium w/skin) 5.1
Sweet potato (1 medium baked) 4.8
Carrots (1 cup cooked) 4.6
(1 medium raw) 2.0
Blueberries (1 cup) 3.5
Strawberries (1 cup) 3.3
Apple (1 medium w/skin) 3.3
Banana (1 medium) 3.1
Orange (1 medium) 3.1
Asparagus (1 cup cooked) 3.0
Grapefruit (½ medium) 2.0
Avocado (1 ounce) 1.9
Whole wheat bread (1 slice) 1.9
Walnuts (7 whole) 1.9
Plums (2 medium) 1.8
Peach (1 medium with skin) 1.5
Tomato (½ cup fresh) 1.5
Cherries (10 large) 1.4
Oatmeal (¾ cup cooked) 0.8
Almonds (6 whole) 0.8
Source: Adapted from U.S. Department of Agriculture, Agricultural Research Service, 2004. USDA Nutritional Nutrient Database for Standard Reference, Release 17.
Steer clear of bad carbohydrates. These are carbohydrates that have been robbed of any
nutritional value, such as simple sugars and refined carbohydrates like muffins, scones, cakes,
cookies, and other baked goods. If you want to live without cravings, eliminate these completely from
your diet. I like the old saying “The whiter the bread, the faster you are dead.”
Sugar is not your friend. We have often heard of sugar being called “empty calories.” In fact, it is
so damaging to your brain and body that I call it anti-nutrition or toxic calories. Sugar increases
inflammation in your body, increases erratic brain cell firing, and sends your blood sugar levels on a
roller-coaster ride. Moreover, new research shows that sugar is addictive and can even be more
addictive than cocaine.
That helps explain why we eat so much of it. Americans consume an average of 22.2 teaspoons of
sugar a day, which adds up to 355 calories a day. That’s an increase of 19 percent since 1970.
Table sugar isn’t the only culprit making you fat. Research shows that high-fructose corn syrup
(HFCS), which is found in many sodas and accounts for as much as 40 percent of the caloric
sweeteners used in the United States, is even more fattening than table sugar.
HFCS and sugar went head to head in a 2010 study from researchers at Princeton University.
Compared with rats that drank water sweetened with table sugar, rats that drank water sweetened
with HFCS gained significantly more body weight, including more fat around the belly, even though
they consumed the same number of calories. Every single one of the rats drinking the HFCS became
obese. After six months, the rats guzzling the HFCS showed signs of a dangerous condition known in
humans as the metabolic syndrome, including weight gain, abdominal fat, and high triglycerides.
Put down the sodas and HFCS, now!
A lot of people ask me, “Isn’t it okay to have sweets in moderation?” Personally, I don’t agree with
the people who say “Everything in moderation.” Cocaine or arsenic in moderation is not a good idea.
Sugar in moderation triggers cravings. The less sugar in your life the better your life will be. Reach
for a banana or an apple instead.
Cutting down on the sweet stuff is a good start, but sugar lurks in a lot of other processed foods as
well like ketchup, barbecue sauce, and salad dressing. Start reading food labels. At first, you might
feel like you’re reading a foreign language—sorbitol, maltose, maltodextrin, galactose: these are just
some of the many names for sugar used on food labels.
RULE 5. LIMIT FAT CONSUMPTION TO HEALTHY FATS, ESPECIALLY THOSE
CONTAINING OMEGA-3S
Healthy fats are important to a good diet because the solid weight of the brain is 60 percent fat! The
one hundred billion nerve cells in your brain need essential fatty acids to function. Focus your diet on
healthy fats, especially those that contain omega-3 fatty acids, found in foods like salmon, tuna,
mackerel, avocados, walnuts, and green leafy vegetables.
How omega-3 fatty acids help you get thinner, smarter, and happier. The two most studied
omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA makes
up a large portion of the gray matter of the brain. The fat in your brain forms cell membranes and
plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. EPA
improves blood flow, which boosts overall brain function.
Low levels of omega-3 fatty acids have been associated with depression, anxiety, obesity, ADD,
suicide, and an increased risk for Alzheimer’s disease and dementia. There is also scientific
evidence that low levels of omega-3 fatty acids play a role in substance abuse, and I would argue that
overeating is a form of substance abuse.
Boosting omega-3 fatty acids in your diet is one of the best things you can do for your weight,
mood, brainpower, and longevity. In a fascinating 2009 study in the British Journal of Nutrition,
Australian researchers analyzed blood samples from 124 adults (21 healthy weight, 40 overweight,
and 63 obese), calculated their BMI, and measured their waist and hip circumference. They found that
obese individuals had significantly lower levels of EPA and DHA compared with healthy-weight
people. Subjects with higher levels were more likely to have a healthy BMI and waist and hip
measurements.
Research in the last few years has revealed that diets rich in omega-3 fatty acids may help promote
a healthy emotional balance and positive mood in later years, possibly because DHA is a main
component of the brain’s synapses. A growing body of scientific evidence indicates that fish oil helps
ease symptoms of depression. One twenty-year study involving 3,317 men and women found that
people with the highest consumption of EPA and DHA were less likely to have symptoms of
depression. People in Japan have the lowest levels of depression, and they eat the most fish. North Americans have high levels of depression, and we eat low amounts of fish.
There is a tremendous amount of scientific evidence pointing to a connection between the
consumption of fish that is rich in omega-3 fatty acids and cognitive function. A Danish team of
researchers compared the diets of 5,386 healthy older individuals and found that the more fish in a
person’s diet, the longer the person was able to maintain their memory and reduce the risk of
dementia. Dr. J. A. Conquer and colleagues from the University of Guelph in Ontario, Canada,
studied the blood fatty acid content in the early and later stages of dementia and noted low levels
when compared with healthy people.
Eating fish also benefits cognitive performance. A study from Swedish researchers that surveyed
nearly five thousand fifteen-year-old boys found that those who ate fish more than once a week scored
higher on standard intelligence tests than teens who ate no fish. A follow-up study found that teens
eating fish more than once a week also had better grades at school than students with lower fish
consumption. Other benefits of omega-3 fatty acids include improving attention in people with ADD
and reducing the risk for psychosis.
FOODS HIGH IN OMEGA-3 FATTY ACIDS
• Anchovies
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Cod
• Flaxseeds
• Halibut
• Mackerel
• Salmon, wild
• Sardines
• Scallops
• Shrimp
• Snapper
• Soybeans
• Spinach
• Tofu
• Trout
• Tuna
• Walnuts
Eliminate bad fats. While healthy fats enhance brainpower and help you lose weight, bad fats
drain your brain. Eating too many saturated fats or trans fats, also known as “Frankenfats,” contributes
to obesity and cognitive decline. Trans fats are used to help foods have a longer shelf life and are found in margarine, cakes, crackers, cookies, and potato chips. They decrease your shelf life!
RULE 6. EAT NATURAL FOODS OF MANY DIFFERENT COLORS TO BOOST
ANTIOXIDANTS
This means you should eat all the colors of the rainbow. Eat blue foods (blueberries), red foods
(pomegranates, strawberries, raspberries, cherries, red bell peppers, and tomatoes), yellow foods
(squash, yellow bell peppers, small portions of bananas, and peaches), orange foods (oranges,
tangerines, and yams), green foods (spinach, broccoli, and peas), purple foods (plums), and so on.
This will boost the antioxidant levels in your body and help keep your brain young. Several studies
have found that eating foods rich in antioxidants, which include many fruits and vegetables,
significantly reduces the risk of developing cognitive impairment.
Blueberries are very high in antioxidants, which has earned them the nickname “brain berries”
among neuroscientists. In laboratory studies, rats that ate blueberries showed a better ability to learn
new motor skills and gained protection against strokes. That is not all. In one study, rats that ate a diet
rich in blueberries lost abdominal fat, lowered cholesterol, and improved glucose levels. Similar
studies showed that rats that consumed strawberries and spinach also gained significant protection.
Eating fruits and vegetables from the rainbow, along with fish, legumes, and nuts is part of what is
known as the Mediterranean diet. Research has found that eating a Mediterranean diet can make you
not only happier but smarter too. A series of studies from Spanish researchers revealed that
adherence to this type of eating plan helps prevent depression. A team of scientists in Bordeaux,
France, concluded that a Mediterranean diet slows cognitive decline and reduces the risk for
dementia.
Of course, eating from the rainbow does not mean indulging in Skittles or jelly beans.
FRUITS AND VEGETABLES WITH HIGH ANTIOXIDANT LEVELS
• Acai berries
• Avocados
• Beets
• Blackberries
• Blueberries
• Broccoli
• Brussels sprouts
• Cherries
• Cranberries
• Kiwis
• Oranges
• Plums
• Pomegranates
• Raspberries
• Red bell peppers
• Red grapes
• Spinach
• Strawberries
RULE 7. COOK WITH BRAIN HEALTHY HERBS AND SPICES
Cutting calories while keeping taste and pleasure high is made much easier by the creative use of
spices. Spices not only increase the flavor of foods without adding salt, but most of them have
wonderful de-aging and health-boosting properties. It only takes a teaspoon of spices to add a
powerful, concentrated antioxidant punch to your health profile. Try these ten brain healthy spices to
help keep you young:
Turmeric Found in curry, turmeric contains a chemical that has been shown to decrease the
plaques in the brain thought to be responsible for Alzheimer’s disease.
Saffron In three studies, a saffron extract was found to be as effective as antidepressant
medication in treating people with major depression.
Sage Sage has very good scientific evidence that it helps boost memory.
Cinnamon Cinnamon has been shown to help attention and it helps regulate blood sugar, which
decreases cravings. Also, cinnamon is a natural aphrodisiac for men—not that most men need
much help.
Basil This potent antioxidant improves blood flow to the heart and brain and has antiinflammatory
properties that offer protection from Alzheimer’s disease.
Thyme Supplementing the diet with thyme has been shown to increase the amount of DHA—an
essential fatty acid—in the brain.
Oregano Dried oregano has thirty times the brain-healing antioxidant power of raw blueberries,
forty-six times more than apples, and fifty-six times as much as strawberries, making it one of
the most powerful brain cell protectors on the planet.
Garlic Garlic promotes better blood flow to the brain and killed brain cancer cells in a 2007
study.
Ginger Can ginger make you smarter? A study that combined ginger with ginkgo biloba suggests
that it does. Ginger root extract may also be helpful in the treatment of Parkinson’s disease and
migraine headaches.
Rosemary A 2006 study reported that rosemary diminishes cognitive decline in people with
dementia.
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