The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body
Tyler G. Graham
Format: PDF / Kindle (mobi) / ePub
For the first time in history, too much food is making us sick. It's all too apparent that the Modern American Diet (MAD) is expanding our waistlines; what's less obvious is that it's starving and shrinking our brains. Rates of obesity and depression have recently doubled, and while these epidemics are closely linked, few experts are connecting the dots for the average American.
Using the latest data from the rapidly changing fields of neuroscience and nutrition, The Happiness Diet shows that over the past several generations small, seemingly insignificant changes to our diet have stripped it of nutrients―like magnesium, vitamin B12, iron, and vitamin D, as well as some very special fats―that are essential for happy, well-balanced brains. These shifts also explain the overabundance of mood-destroying foods in the average American's diet and why they predispose most of us to excessive weight gain.
After a clear explanation of how we've all been led so far astray, The Happiness Diet empowers the reader with simple, straightforward solutions. Graham and Ramsey show you how to steer clear of this MAD way of life with foods to swear off, shopping tips, brain-building recipes, and other practical advice, and then remake your diet by doubling down on feel-good foods―even the all-American burger.
animal fats. That’s why sailors have long depended on cod liver oil for night vision—not carrots. The area of our brain that’s responsible for giving birth to new brain cells, the hippocampus, is loaded with receptors for vitamin A. This nutrient plays a powerful role in the expression of DNA in neurons. Specifically, it promotes the production of the enzymes that make neurotransmitters like dopamine and their receptors, the key players in the basic biochemistry of mood, memory, and learning.
then dressing just like you would a salad. STORE IT: Wrap greens in a paper towel before storing in a plastic bag in the crisper. This will absorb moisture that accelerates spoilage. Lemon and Lime PICK IT: Look for fruit with thinner skin because that means more pulp and hence more juice. If you can find organic, it’s worth the premium, because the zest of the skin is rich with limonoids that fight all kinds of disease. PREP IT: Acidic and bright, lemons and limes are arguably as versatile
Hippocrates, On the Sacred Disease, 400 B.C.E. Translated by Francis Adams http://classics.mit.edu/Hippocrates/sacred.html 3 The first detailed anatomical atlas: Very good illustrated timeline in R. S. Carter et al., The Human Brain Book. New York: DK, 2009. 4 Harvard psychiatrist John Ratey, MD: John J. Ratey and Albert M. Galaburda, A User’s Guide to the Brain: Perception, Attention, and the Four Theaters of the Brain, 1st ed. New York: Pantheon Books, 2001. 6 Our brains have co-evolved:
Hemisphere: Sidney Wilfred Mintz, Sweetness and Power: The Place of Sugar in Modern History. New York: Penguin, 1986. 21 the Corn Refiners Association: www.sweetsurprise.com/news-and-press/press-releases/corn-sugar-fda-petition. 21 American Sugar Consumption per Year: Deborah Jean Warner, Sweet Stuff, Rowman & Littlefield, 2011; http://www.usda.gov/factbook/chapter2.pdf 22 Americans drink more than 600 twelve-ounce sodas: L. R. Vartanian, M. B. Schwartz, and K. D. Brownell, “Effects of Soft
disorder. Prostaglandins Leukot Essent Fatty Acids. 2009 Feb-Mar;80(2–3):151–56. Greenberg, P. E., R. C. Kessler, H. G. Birnbaum, S. A. Leong, S. W. Lowe, P. A. Berglund, and P. K. Corey-Lisle. “The Economic Burden of Depression in the United States: How Did It Change between 1990 and 2000?” J Clin Psychiatry 64, no. 12 (2003): 1465–75. Gunstad J et al. Improved memory function 12 weeks after bariatric surgery. Surg Obes Relat Dis. 2010 Oct 4. doi:10.1016/j.soard.2010.09.015. Ha SO, Yoo HJ,