Marcus Conyers and Donna Wilson Ph.D.

A recent report by the World Health Organization placed the U.S. 28th in terms of life expectancy. Research suggests that almost 70% of premature aging is caused through our lifestyle choices and that eating the right foods may influence our physiological age in terms of risk of mortality and major illness. While 55% of Americans consider themselves overweight, the greatest tragedy is that unhealthy food choices, combined with lack of exercise, is leading to an epidemic in childhood obesity and soaring rates of diabetes and depression. At the same time, student participation in sports in school is declining, while sales of food and soda are increasing. Could it be that we are putting a generation at risk?

As part of our commitment to wellness education, we list the following foods that may be beneficial as part of a healthy diet. Always consult your physician before changing your diet. This article is for information only. We used this list in demonstrating the effectiveness of the SMART Pegs during our keynote at the recent Learning and the Brain Conference. This strategy can be used with any list of items or multiple steps in a complex process. A recent Gallop poll that identified health education as one of the areas that parents most want their children to study. In our live workshops with 45,000 educators, nutritional ideas for boosting energy have been some of the most popular topics. We have adapted this list in our work with students, parents, and teachers in our HealthMath™ initiative sponsored by the Winter Park Health Foundation.

1. Blueberries
Tufts University researchers’ suggest that of all the major organs studied, brains had the lowest level of antioxidant capacity. This means that the brain may be particularly vulnerable to free radical damage. Blueberries were found to have amongst the highest levels of antioxidant potency by USDA researchers.

2. Nuts
Harvard researcher Walter Willett reported that people who regularly eat nuts have a 30% to 50% lower risk of heart attack or heart disease. He reached this conclusion having reviewed large cohort studies including the Nurses Study and the Iowa Women’s Health Study.

3. Salmon
University of Chicago researcher, Michael Roizen, suggests that eating fish, such as salmon, once per week can halve the risk of heart attack. Omega 3 essential fatty acids that are plentiful in fish may also reduce the symptoms of depression according to studies by the National Institute of Mental Health.

4. Broccoli
Research suggests that consumption of five servings of vegetable per day may positively contribute to sustaining wellness
Broccoli is one of the most popular vegetables in the U.S. It is also a good source of calcium.

5. Bananas
University of Chicago researcher, Michael Roizen, suggests that increasing consumption of potassium may reduce the risk of stroke which is the major cause of cognitive aging or aging of the brain. One study showed people who ate low levels of potassium had 2.6 to 4.8 times the risk of stroke. 3 bananas per day will deliver 1400 mg of potassium. This, plus a balanced diet high in vegetables and fruit, can help get you to a 3000 mg that nutritionists suggest.

6. Frozen Yogurt
Frozen yogurt is a popular treat and can be a healthy substitute to ice cream. Research suggests that yogurt can be a good source of calcium with 400mg per serving. Three servings a day would deliver the RDA of 1,200 mg of calcium per day.

7. Olive Oil
Harvard’s Walter Willett discovered that consumption of trans fat causes 30,000 premature deaths per year. Trans fats are man made fats that are found in French fries, baked goods, and cooking oils such as Crisco. Switching to a heart healthy substitute, such as olive oil, makes sense as part of a healthy diet.

8. Brown Bread
Dr. Bob Arnot suggests that we avoid the insulin rush that may be caused by white four products such as donuts, bagels,
and white bread. Instead, focus on whole wheat bread, which is higher in fiber and causes less of a spike in your insulin level.

9. Spinach
Animal research at Tufts University suggests that spinach is excellent in maintaining brain function and slowing the aging process. Low levels of folic acid in the diet may contribute to high levels of homocysteine in the blood, which contributes to as many as 40,000 to 150,000 deaths per year. Low levels of folate may triple the risk of heart disease. A supplement of 400 mcg of folic acid per day is suggested, and a cup of cooked spinach delivers 262 mcg of folic acid.

10. Tomatoes
Dr. Snowden of the Sanders-Brown Aging Center at the University of Kentucky is Director of the famed Nun’s Study. 
His research found that those with the lowest levels of lycopene in the blood had the highest level of cognitive decline and
were four times more likely to need assisted living as those with highest levels. Another study found that men who had the
highest levels of lycopene were least likely to suffer from prostrate cancer. Tomatoes are the best source of lycopene that is best absorbed when tomatoes are cooked and consumed with a little fat. 10 servings per week may be optimum. 


Learn more at www.brainsmart.com and www.webmd.com

Suggested Reading
The Harvard Medical School Guide to Healthy Eating: Eat Drink and be Healthy by Walter Willett, M.D.
The Real Age Diet by Michael Roizen, M.D.
The Biology of Success by Bob Arnot, M.D
Your Miracle Brain by Jean Carper
Peak Performance Radiant Health by Brian Peskin and Marcus Conyers 


©BRAINSMART Inc.2001, marcus@brainsmart.com, 407 740 8428