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Brain Food: The Surprising Science of Eating for Cognitive Power
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"In her new book, Brain Food: The Surprising Science of Eating for Cognitive Power Dr. Lisa Mosconi highlights the connection between diet and brain function and shares approachable, actionable tips to put that research into practice."–Forbes“Incredible.”—Maria Shriver "Brain Food: The Surprising Science of Eating for Cognitive Power" [is] a guide to the latest research on the links between nutrition and brain health.”—Los Angeles Times“By drawing on more than fifteen years of scientific research and experience, Dr. Mosconi provides expert advice to prevent medical decline and sharpen memory. Her brain healthy recipes will help you maintain peak cognitive performance well into old age and therefore delay and may even prevent the appearance of debilitating diseases like Alzheimer’s.”—KTLA “Good Morning LA”"At last we are beginning to acknowledge how important nutrition is to brain health. And in Brain Food we have a superb guide! As a neuroscientist with a degree in nutrition, Dr. Lisa Mosconi gives us powerful advice on how to eat for maximum brain power as well as maximum pleasure. Highly recommended!" —Mark Hyman, MD, New York Times bestselling author of Eat Fat, Get Thin "If we knew what our brains looked like, we’d take better care of them. Often surprising, always accessible, this fascinating book not only reveals the science behind neuro-nutrition, it shows us what we could be eating for maximum brain power." —Sara Gottfried, MD, New York Times bestselling author of Younger, The Hormone Reset Diet, and The Hormone Cure "Scientists know that diet plays a huge role in brain health--and now Brain Food distills this research into a practical guide. Mosconi provides accessible advice and lots of options for fueling your brain and aging well. This is an empowering resource for anyone who wants to take their brain health into their own hands (and spoons, and forks)." —Kelly McGonigal, PhD, author of The Willpower Instinct and The Upside of Stress "Brain Food is a critically important book. Food is medicine or it is poison. The brain uses 20-30% of the calories you consume. If you want to keep and save your brain you have to get your food right. Brain Food will help you do just that in a delicious, easy way." —Daniel G. Amen, MD, Founder, Amen Clinics and author of Memory Rescue "Can a Mediterranean diet help avert Alzheimer’s? Mosconi’s persuasive account of the surprising connection between food and brain health sparkles with well-researched nutritional evidence. Brain Food offers culinary wisdom and reasons for hope in equal measure." —Richard Wrangham, PhD, Ruth B. Moore Professor of Biological Anthropology at Harvard University, author of Catching Fire "Over the years, I have learned so much from the work of Dr. Mosconi, whose accomplished credentials spanning both neuroscience and nutrition are wholly unique. This book represents the first time her studies on the interaction between food and long-term cognitive function reach a general audience. Dr. Mosconi always makes the point that we would eat differently and treat our brains better if only we could see what we are doing to them. From the lab to the kitchen, this is extremely valuable and urgent advice, complete with recommendations that any one of us can take." —Richard S. Isaacson, MD, author of The Alzheimer's Prevention and Treatment Diet and Alzheimer's Treatment Alzheimer's Prevention "In an era of confusion about what we should eat, Brain Food is a shining light. This is the straight story about 'neuro-nutrition' firmly rooted in research by a neuroscientist who has a deep understanding of how food affects our cognitive health. Dr. Mosconi gives us advice we can easily implement into our lives and a story about the science behind it that is both delightful and accessible. A must read!" —Elissa Epel, PhD, Professor, UCSF, New York Times bestselling co-author of The Telomere Effect“If you’ve ever suspected you could be giving your brain better food for thought, this is the book to pick up.”—New York Post“Think sharper by eating meals like grilled salmon in ginger-garlic marinade from this neuroscientist and nutritionist. How genius.”—Marie Claire“In this fascinating investigation, Lisa Mosconi presents research that crosses disciplines to argue that what goes on in your brain—from your mood to your cognitive abilities—is very closely tied to what you put on your plate. In addition to being a compelling read, readers will find tips and outlines on ways they can change their diets for optimal brain health.”—Real Simple“This book is as timely as it is eye-opening, in a period when life spans are increasing and awareness grows about the way brain chemistry is shaped by emotional history and environment in addition to food. That synchronicity gives this reader a bit of a rush.”—Spirituality & Health“An important shift needs to be made in the latter: we should pay attention to the way food makes us feel, not to the way it makes us look. This is why it was so refreshing to stumble across Dr. Lisa Mosconi's new book Brain Food.”—PsychologyToday.com
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About the Author
Dr. Lisa Mosconi, PhD, INHC, is the associate director of the Alzheimer's Prevention Clinic at Weill Cornell Medical College (WCMC)/NewYork-Presbyterian Hospital, where she was recruited as an associate professor of Neuroscience in Neurology. She also is an adjunct faculty member in the Department of Psychiatry at NYU School of Medicine, in the Department of Nutrition at NYU Steinhardt School of Nutrition and Public Health, and in the Departments of Neurology and Nuclear Medicine at the University of Florence (Italy). Formerly, Dr. Mosconi founded and was the director of the Nutrition & Brain Fitness Lab at New York University School of Medicine (NYU), and an assistant professor in the NYU Department of Psychiatry, where she served as the director of the Family History of Alzheimer's disease research program. Dr. Mosconi holds a dual PhD degree in Neuroscience and Nuclear Medicine from the University of Florence, Italy, and is a board certified integrative nutritionist and holistic healthcare practitioner. She is well known for her research on the early detection of Alzheimer's disease and is passionately interested in the mitigation and prevention of memory loss through lifestyle modifications including diet, nutrition, and physical and intellectual fitness.
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Product details
Hardcover: 368 pages
Publisher: Avery (March 6, 2018)
Language: English
ISBN-10: 0399573992
ISBN-13: 978-0399573996
Product Dimensions:
6.2 x 1.2 x 9.2 inches
Shipping Weight: 1.1 pounds (View shipping rates and policies)
Average Customer Review:
4.5 out of 5 stars
84 customer reviews
Amazon Best Sellers Rank:
#11,925 in Books (See Top 100 in Books)
There are many books about nutrition and cognitive functions. The authors ground their nutrition protocol on what humans ate during the paleolithic era. Often these authors contradict each other. For some, we were better hunters than gatherers so we ate mostly meat. For others, we were better gatherers and ate primarily nuts, plants, fruits. Others advance our digestive system can’t tolerate grains because it was a modern invention of the first agricultural revolution (about 10,000 years ago).However, anthropology suggests that paleolithic diets were dependent of where people lived. Close to shores, they ate more fish; within the forest they ate plants; in areas with herbivores they ate more meat. Also, humans ate grains millions of years before the agricultural revolution. And, we can digest those just fine because of an enzyme earmarked to digest grains (amylase). So, paleolithic diets were as varied as they are today.Mosconi gets the anthropology right. Her foundation is based on two empirical findings. The first one is her studying of the “Blue Zones†or the five areas in the World associated with the greatest proportion of centenarians. And, her second one is her experience as a neuroscientist. She has seen thousands of brain MRIs while knowing what diet her patients ate. She uncovered a link between brain health and diet. The ones who ate a Mediterranean diet had far healthier brains (per MRIs) than the ones on an American diet. She also observed that 2 out of the 5 Blue Zones eat a Mediterranean diets. And, the three other ones have major overlapping components with a Mediterranean diet including complex carbohydrates (fresh produce) that have a lot of fiber, starches (sweet potatoes), nuts, fish, and not much meat and animal protein.By eating fish just twice a week, elderly can reduce their risk of Alzheimer’s (AD) by up to 70%.Mosconi uses a pragmatic approach to improve your diet for brain health. The book is divided in three parts. The first one provides information regarding the brain nutritional requirement. The second one teaches you how to eat better. And, the third part tests you to find out where you are in terms of feeding yourself well. This includes an 80 question test that grades you as either Beginner/Intermediate/Advanced. “Beginner†entails you have little food awareness. You eat a lot of processed food. “Advanced†entails you eat very healthily, mainly organic foods. And, “Intermediate†falls in between.Mosconi states that based on one’s result on the test, she has a good idea of what your brain looks like. She has seen a correlation between people’s diet and their brain’s MRI.Mosconi clarifies a few concepts. Other authors have advanced that the brain needs fat, including saturated fat, and cholesterol to function properly. Not so, Mosconi indicates that the fats we eat (saturated fat from animal protein) and cholesterol can’t even cross the blood-brain barrier. The brain needs a completely different type of fat: essential Polyunsaturated Fatty Acids (PUFAs). They include Omega-3s and Omega-6s fatty acids. Good sources of Omega-3s include fish, oils, eggs.Saturated fats are not good for the brain. They are associated with a 4 x increase in the risk of developing cognitive deterioration later in life.Also, brain cholesterol is very different from the cholesterol we eat. High cholesterol level (> 240 mg/dl) leads to 3 x the risk of cognitive issues and dementia later in life.The low-carb & high-fat diet (includes keto-diet) are not good for you because the brain needs glucose for fuel. It can burn fat. But, the brain’s preferred energy source is glucose. The key is to provide the brain with glucose without raising glucose/serum blood level. You do that by avoiding sugar and eating complex carbohydrates (fresh produce) that convert into glucose.Keto-diets have other negatives. An increase intake of saturated fat increases cholesterol levels (more than eating cholesterol directly). Also, fat-rich foods are often low in fiber, which is hard on your digestive system, and high in protein which is hard on your kidneys.A healthy diet has to include a lot of prebiotics food (good for microbiome). They include onions, asparagus, artichokes, garlic, bananas. These foods are rich in carbohydrates called oligosaccharides. The latter lower cholesterol, prevent cancer, and detoxify your body.Probiotics (foods that include live good bacteria) are also key. They include yogurt, kefir, sauerkraut, and other fermented foods.Regular meats are really bad. They are loaded with antibiotics and antibiotic resistant strains of bacteria.So far there is no evidence that eating grains is associated with any cognitive decline. One can verify that at PubMed.Mosconi imparts information regarding food codes (small labels with codes stuck on fresh produce). A number starting with a 4 means a produce is not organic (has fertilizers and pesticides); Starting with an 8 means GMO; and with a 9 means organic.Exercise is important too. Vigorous, frequent exercise can reduce your risk of AD by 43%. However, daily activities like walking, gardening, can reduce your risk of AD by 35%.There are three mechanisms that clean up the internal infrastructure of the brain: 1) sleep, especially during the deep sleep zone (that activates the cleaning glymphatic system); 2) aerobic exercises that boosts enzymatic activity that dissolves AD plaques in the brain; and 3) Intermittent fasting (12 hours +) that cleans up amyloid in the brain.
It doesn't take a neuroscientist with a degree in nutrition to get that diet can affect the brain. It does take a neuroscientist with a degree in nutrition to provide such a smart research-driven analysis of how and to what extent. Brain Food is based on the work of literally hundreds of scientists and provides a dietary roadmap to enhanced cognitive power. That Dr. Mosconi's book is also fully accessible to a layperson makes this a true must read. (Bonus: Chapter 16 is a mini-cookbook with "brain boosting" recipes including several that are kid-friendly.)
A MUST READ IF YOU CARE ABOUT YOUTH HEALTH AND BRAIN.Dr. Mosconi’s book is keystone book for advancing the dialogue and practice of integrative brain health. This is the book I’ve been waiting for. As someone who is obsessed with nutrition, it’s very hard to find REAL research and sound logic. There’s a lot of people who proclaim to be health experts, but few people who can say they are trained in both scientific and holistic approaches. Dr. Mosconi’s book FINALLY gets to the bottom of what we all need to know to take care of our brains.Several things I love about the book:*She incorporates her own research from her experiences of running some of the most cutting edge Alzemeihr’s research programs in the world.*She is also a certified integrative nutritionist, so she gives practical executional advice on how to eat better - so it’s not just “here’s all this research,†but she’s all saying “here’s what to buy and book.â€She is very clear in her thesis that is preventable and/or is possible to halt/slow-down through nutrition and lifestyle changes.*She actually tackles the heart of the paleo-gluten debates with logic - it can be a nasty, confusing field but Dr. Mosconi doesn’t shy away from sorting through the hype to give us practical advice.*And she also includes a quiz for you to self-assess where you are on the brain health spectrum.PS - And if you are already a fan of integrative health experts such as Dr. Terry Wahls, Dr. Sarah Ballentyne, Dr. Mark Hyman, Dr. Colin T. Campbell, Dr. Michael Greger, Dr. Dean Sherzai and Dr. Ayesha Sherzai - then this is a beyond worthy book to add to your collection.
I’ve had a bit of a transformation over the last 5 years with my exercise and diet regimen — including lots of reading about nutrition/sports nutrition as well as visits to a clinical dietician.One of the things I appreciated about mosconi’s work is the ease and accessibility she creates with hard, journal-type data. Bought a copy for my mother-in-law (a psychiatrist) as well.Now we need a kids version!
This is absolutely fantastic work - Dr. Mosconi's clear, concise prose readily breaks down the science of how we can protect our beloved brains from the horrors of dementia and keep our minds humming beautifully for years. Her mastery of the various key subjects - neurobiology, nutrition, biochemistry - is incredible and her ability to decode complex scientific findings into digestible, easy-to-use advice for the layperson is second to none. This is easily one of the best popular science books I've ever come across and by far the best read on nutrition I know of.I could not recommend this book more strongly - if you're smart enough to want to help that brain of yours, be smart enough to buy this book!
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