Eat Sane, Be Sane: Foods that Nourish the Brain and Heart

Eat Sane, Be Sane:

Foods That Nourish The Brain

Maximizing Your Mental and Physical Health

By Thomas M. Shepherd

Avoid psychotropic drugs: mood stabilizers, antidepressants, etc.

Avoid coffee, soda drinks, alcoholic beverages, tobacco, hallucinogens.

Avoid dairy products and other animal sources of protein. ~

Avoid energy bars and energy drinks.

If you’re feeling uneasy, then lie down – take a short nap

- exercise regularly

- aerobics, light weight-lifting

– take a walk – bicycle -

Cultivate habits of sound nutrition:

fresh orange juice ~ apples ~ fresh greens ~ onions

…. garlic ~ tomatoes ~ green peppers - broccoli

~ green peppers shelled soy beans.

carefully examine packaged food & drink labels

- avoid all cereals, except plain oat meal ~

reduce sodium intake ~ increase potassium intake

consider daily 500 mg. niacin supplements

Nature’s Essential Nutrients:

Niacin and Tryptophan

If you want to have a healthy mind and a healthy heart make sure your diet includes sufficient niacin and tryptophan. Niacin helps to stabilize the nervous system and to reduce the risk of heart attacks. Baked fin fish (as opposed to shell fish) and baked poultry breast are two of the healthiest sources of niacin, as well as of protein.

Tryptophan also helps to stabilize your nervous system and prevent anxiety and depression. Shelled, steamed soybeans or soybean products (soy milk, tofu) are excellent sources of not only tryptophan, but also of the other essential amino acids that the body and brain needs.

Although fish is an excellent source of niacin, as well as of other important nutrients, including the omega-3 fatty acids, it is not a carbohydrate and therefore should be eaten with a carbohydrate (such as high-fiber wheat bread, potatoes or fresh fruit) in order for the niacin to cross the blood-brain barrier. Fresh fruit is perhaps the healthiest carbohydrate nature has provided. Fresh fruit juice, especially orange juice, is high in potassium – necessary for maintaining body water balance.

Niacin, also known as nicotinic acid or vitamin B3, is water-soluble. Your body obtains small amounts of niacin from metabolizing the essential amino acid tryptophan, found in protein (60 mg. of protein yields about 1 mg. of niacin). Niacin is a heat-stable member of the vitamin B complex needed by the body to extract energy from fat, carbohydrate and protein. The form of niacin available in animal foods is niacinamide.

Niacin resists most cooking procedures and can be stored in a dry place indefinitely without loss. Canning, dehydration and exposure to air or light cause little destruction.

Symptoms of niacin deficiency include apathy, headache, irritability, hallucinations, paranoia, insomnia and memory loss (all various forms of “mental illness”). Other symptoms of niacin deficiency may include chronic sinusitis and heart disease!

What is the difference between niacinamide and niacin?

Niacinamide is an animal product of niacin. It is obtained from meat and fish. While niacinamide will help to stabilize the nervous system, it does not prevent clogging of the arteries, a primary cause of heart disease. Niacin is a constituent of plants. Niacin will not only help to stabilize the nervous system. It will also help to strengthen the circulatory system, the arteries and heart muscle.

Natural sources of niacinamide are eggs, meat (especially liver), FISH and poultry. However, fish and poultry are a far superior source of niacinamide simply because they contain significantly lower levels of cholesterol.

Natural sources of niacin are unprocessed food, including peanuts and POTATOES. Potatoes are healthy because potato skins are not only a source of niacin, but potatoes contain carbohydrates. Carbohyrdates, of which potatoes and FRESH fruits are the best sources are absolutely necessary in order to transport nutrients to the brain.

Remember. Baked fish and baked poultry breast are two of the best and healthiest natural sources of niacin, as well as of protein.

Niacin supplements expand capillaries and can lead to a very mild flush, a prickly sensation of the facial skin that lasts about fifteen minutes after taking. However, that is nothing to worry about, say the experts, as it is considered a normal reaction. The use of regular niacin supplement tablets, rather than of niacinamide commonly found in B-complex or multi-vitamin packages, has been proven to be MORE effective in reducing LDL cholesterol.

Niacin is very safe and no “toxicity has ever been shown for humans,” according to Abraham Hoffer, Canadian psychiatrist.

Niacin supplement capsules of from 250 mg. up to 500 mg. daily, when taken with a meal, may significantly improve one’s mental and physical health. Niacin must be synthesized in the body with the essential amino acid known as tryptophan, found in beans, nuts, whole grains, potatoes, poultry and yogurt and other dairy products. Thus, a diet containing sufficient tryptophan is recommended in conjunction with niacin supplementation.

Niacin, when combined with vitamin C, has been used to treat depression, mania, schizophrenia and insomnia, according to Abram Hoffer, M.D. The combination has also been used to significantly reduce symptoms of hay fever and chronic sinusitis.

Large doses of niacin may alleviate non-inflammatory arthritis, while low doses of niacin can relieve migraine headaches. Large does of niacin may also prevent harmful effects of chemical pollutants, drugs and alcohol, and may help during recovery and rehabilitation.

Niacin (up to 1000 mgs. daily) has been used to dramatically lower LDL (low-density lipoprotein) blood cholesterol levels and blood fat (triglyceride) levels, while increasing HDL (high-density lipoprotein) blood cholesterol levels. Niacin seems to increase the production of prostaglandins, hormone-like chemicals that help to control or reduce blood clotting and inflammation. For these reasons, niacin reduces the risk of heart attacks and possibly can reverse artherosclerosis. Note: Multiple vitamin supplement tablets commonly contain niacinamide, the animal form of B3, rather than pure niacin, the plant form. Thus, if you are taking a multiple vitamin supplement tablet, be sure and also take a niacin tablet for your heart.

While niacin supplements may help normalize blood sugar in individuals with hyperglycemia, doses of niacin in excess of 1000 mgs. may increase blood sugar levels in diabetics, increase the risk of gout, and aggravate ulcers. However, NO toxicity has ever been shown for humans, according to Abraham Hoffer, M.D.

Take niacin as a supplement to a diet that is consistently low in cholesterol and saturated fat. AVOID egg yolks, liver and polyunsaturated vegetable oils, especially palm oil. Include finfish such as sardines, tuna, mackerel or salmon, all high in omega 3 fatty acids, in your daily diet. Also, include soymilk, soybeans and/or tofu in your daily diet. Use olive oil or olive oil spray in lieu of margarine or butter, a measure that should significantly lower your blood pressure. If you use margarine, use canola margarine, which is perhaps the safest. By all means avoid trans-fat margarines!

Include fresh fruit (the healthiest carbohydrate that nature has provided), fresh cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), green leafy vegetables, tomatoes, boiled (microwave) potatoes with skins, red onions and garlic in your daily diet. Avoid ALL fried foods. Plus, exercise daily, whether it is walking, jogging or merely doing aerobic exercises in your own home. Such a diet and lifestyle should also stabilize your blood pressure at a healthy level.

Calcium, The Bone Builder, Mood Stabilizer and Antihistamine

Also, make sure you are getting sufficient calcium, magnesium, zinc and vitamin D. A mature adult needs approximately 1500 mgs. of calcium per day, which must be balanced with magnesium, zinc and vitamin D (in order for the body to assimulate the calcium). Calcium, by the way, is also a natural antihistamine, as well as an anti-psychotic, according to Abram Hoffer, M.D.

Vitamin D is necessary in order to aid the body in assimilating calcium. Consider Vitamin D supplements, especially if you spend a great deal of time indoors.

Calcium and Vitamin D reinforced orange juice and calcium reinforced soy milk are good sources of calcium.

Avoid all dairy products. Why? Dairy products contain casein, a histamine-producing agent, which aggrrevate or compound sinusitis and inflammation of the salivary glands. Over a period of time, the casein in dairy products can produce cancer of the salivary glands (characterized by a mass or swelling of the neck).

Don’t Be a Wimp! Avoid ALL Alcoholic Beverages!

Last, but not least, avoid all alcoholic beverages, including wine. It is the red grape, not the red wine that is healthy for your heart –that reduces unhealthy plaque. Also avoid marijuana and all psychotropic drugs. Control your caffeine intake. If you are a smoker, STOP SMOKING! Your smoke is not only slowly killing you; it is slowly killing those who are exposed to your smoke, including your own family members, who are FORCED to inhale your smoke.

Take my advice, A healty, well-balanced diet, supplemented with niacin, calcium and vitamin C supplements will in time stabilize your mood and your sleep cycles to the point that you should regain your sanity, and hopefully your general physical well-being and realize that you never did need ANY of those poisons.

A word of advice: your physician and your pharmacist may not WANT you to recover your sanity and your health. After all, nutritious food and vitamin supplements do not require a prescription!

As for me, I generally take a total 250 to 500 mgs. of niacin and 500 to 1000 mgs. of vitamin C supplements daily, with meals. I also take 1500 mgs. of calcium (combined with magnesium, zinc and vitamin D) daily (500mg. per meal). However, YOU be the judge as to what is best for you! If your daily diet is adequate in vitamin C, calcium and niacin you may not need supplements. Remember, niacin is a vitamin, not a drug!

Drink a glass of fresh fruit juice (for potassium and vitamin C) and calcium-fortified soymilk every morning. Drink one or two glasses of, grape, apple or cranberry juice daily. Also, drink water – pure water to keep the body’s plumbing working properly.

Feeling at loose ends? Serve yourself some shelled soy beans, a baked, a steamed or boiled small potato with skin (sweet potatoes are fine, high in Vitamin A) and a generous helping of broccoli. Include some fresh fruit and a fresh green drink (celery, lettuce or green peppers, blended with unsweetened soymilk or orange juice)

More About Tryptophan – The Building Block of Serotonin

You would be wise to include shelled soybeans or other soy products in your weekly menu. Shelled soybeans are now available in the better supermarkets as either a frozen food or as a fresh produce. The soybean is the only bean that contains all of the essential amino acids. It is not only an excellent source of protein and calcium, but it contains approximately two-and-a-half times the amount of tryptophan found in other beans. Tofu, a byproduct of the soybean, is also a healthy food choice. However, pure soybean oil is not a healthy choice. Olive oil or canola oil are healthier choices for a spread or salad dressing because the monounsaturated fat content of olive oil and canola oil exceeds the polyunsaturated fat content. However, a canola-based light mayonnaise – used sparing – is o.k. I mix my own salad dressing – using nine parts vinegar to one part olive oil. Red-wine vinegar is o.k. when used as a condiment.

Tryptophan is the amino acid that is the primary building block of serotonin, the neurotransmitter believed to responsible for making us feel good, for enabling us to relax, for reducing our anxiety. One hundred grams, which is equivalent to 3 ½ ounces, of soybeans provides approximately 525 milligrams of tryptophan. Eat a helping of soybeans daily!

Other beans provide between 200 to 250 mgs of tryptophan.

Nuts, especially cashew nuts are also an excellent source of tryptophan. Three and a half ounces of cashews (about one-half cup) provides approximately 470 mgs. of tryptophan. However, bear in mind that nuts are high in fat. Thus, if you are trying to lose weight or to maintain your weight it’s a good idea to avoid eating nuts – any nuts.

If you eat a fish or chicken sandwich, use a whole-grain bread, a good source of carbohydrates.

Processed (most packaged) foods are a poor source of carbohydrates. Also, they typically are ultra high in sodium and ultra deficient in potassium. READ LABELS CAREFULLY.

GUACAMOLE RECIPE: avocado, tomato, lemon juice and garlic, chopped and/or mashed.

AVOCADO SANDWICH: sliced avocado, sliced tomato, sliced onion, and mustard on DOUBLE-FIBER whole grain bread or pocket bread.. Use olive oil spray or a canola based mayonnaise or margarine.

Note: Although the avocado is a heart-healthy source of fat – predominantly monounsaturated fat – it can also put on weight. So limit your avocado intake – no more than one small avocado daily.

Twice or Thrice Daily Health Drink

TWICE or THRICE DAILY HEALTH DRINK: any assortment of fresh, crisp green vegetables and fruits: celery, carrots, green peppers, kale, lettuce, orange sections, strawberries, red grapes blended with a little grape juice and/or soymilk. Celery, by the way, has been proven to help reduce blood pressure. Dandelion greens (weeds), by the way, are an excellent source of Vitamin A, as well as of other vitamins. You can also add avocado and a clove of fresh garlic. Remember: both celery and garlic lower blood pressure. They are nature’s heart medicine! Use the health drink in lieu of sodas, coffee, tea, chips, cake and candy. The health drink will fill you up and sharpen your mental acumen, without fattening you up. It will also enable you to be able to get a good night’s sleep.

Avoid ALL fried foods, including fried fish and fried potatoes! Avoid caffeine altogether. Although many on-the-fence nutritionists will advise you to limit your caffeine intake to one cup of coffee in the morning and to never drink coffee after the noon hour, my own advice (based on my own experience and observations) is to avoid coffee altogether. Although health enthusiasts often recommend green tea, even green tea contains caffeine. My advice: skip the coffee and skip tea.

Recipe for Salmon Salad Loaf

Serves 4 to 6

Ingredients:

One 16-oz. can of undrained wild salmon or mackerel

(Note: salmon, mackerel and sardines contain edible bones, an added source of calcium)

One cup of oatmeal

Two egg whites or egg beaters

One-third cup of unsweetened soymilk

Two tablespoons of relish

Two tablespoons of mustard

One-half cup of chopped onions

Dash of lemon juice

Mix the above ingredients in a 9’ X 5’ loaf dish. Shape into a loaf. Cover with vented plastic wrap. Microwave at high for 9 or 10 minutes. Let stand, covered, 5 minutes.

Serve with baked potato, fresh fruit or whole cranberry sauce

Regular Exercise and Transcendental Meditation

Exercise regularly by taking a daily walk or jog. If your work does not involve a lot of physical exertion, then work out with a set of weights (dumbbells and/or barbells), which you should keep in your bedroom, within eyesight as a daily reminder, if you don’t have a home gym.

In lieu of psychotherapy, try transcendental meditation, which is basically a method of relaxing by reducing your breathing process to minimum levels while you are in a quiet place and alone. It can work wonders!

FOR MATURE MEN: BE YOUR OWN COACH

Got a urination or bladder problem? Concerned about possible prostate enlargement? Instead of running to a doctor, consider treating yourself by employing sound nutrition and living habits. Exercise daily – walk at least a half mile. If you have a bicycle, use it.

In a nutshell, eliminate ALL dairy products and other animal sources from your diet. Eat lots of fresh greens (to include any of the following mustard greens, collard greens, spinach), which are an excellent and natural source of Vitamin A and Calcium, niacin and other nutrients.

Use a vinegar and olive oil salad dressing. Once again, avoid creamy salad dressings – those made from dairy products (which are NOT healthy).

Reduce sodium intake. Increase potassium intake by consuming fresh fruit and fresh vegetables.

Consume daily bowls of plain oat meal, an excellent source of fiber. For a sweetener, use a little honey.

Drink of fresh orange juice, a good source of potassium, as well as of vitamin C.. If your purchase containers of fresh orange juice, opt for the calcium and vitamin D fortified OJ.

Consider potassium, calcium, magnesium and zinc supplements. I repeat: cut out the coffee, alcoholic beverages, tobacco products and psych drugs. – unless you desire to be sick.

A daily flush-free 500 mg. niacin supplement (inositol hexanicotinate) is recommended by leading nutritionists for the purpose of stabilizing the nervous system and the cardio-vascular system.

Drink lots of water – good water. If you use tap water, fill your water bottle with hot tap water (which destroys some of the unhealthy chemicals), then let the bottle of hot water cool down to room temperature before refrigerating. It’s cheaper than buying bottled water.

Suggestion:

Breakfast: a small bowl of oat meal, with a little honey. Small glass of fresh orange juice.

Lunch: a green salad with olive oil and vinegar dressing. It’s best to mix your own.

Supper: mixed steamed veggies, with shelled soy beans.

Snacks:plain purified water is the best snack - munch on celery sticks, carrot sticks and cherry tomatoes. Have a light mixed green salad at some point in the day, using a vinegar and olive oil dressing.

Still hungry? Eat a small bowl of oat meal– it’s far better than munching on high-caloric granola bars – Oat meal is high in fiber – necessary for healthy elimination of wastes.

Treat yourself to an occasional microwave baked sweet potato. Sweet potatoes are a healthy source of starch and potassium, yet they need no garnishing – no topping – no margarine or sour cream. Bottom line: don’t overeat. Don’t stuff yourself.

If you stick to the above diet, you may be amazed to find your blood pressure has soon become stabilized within a normal, healthy range. Purchase a blood-pressure monitor and test yourself regularly. You may be amazed at the results.

A word of caution: Avoid all alcoholic beverages, avoid all caffeine products, ALL dairy products, avoid hamburgers, and avoid all fried foods. Limit aspirin intake, as aspirin can very easily trigger inner body hemorrhaging and can retard the healing of wounds. Use acetaminophen or acetaminophen pm in lieu of aspirin for a pain reliever or cold remedy.

One final reminder. If you avoid dairy products, you will also reduce sinusitis.

Chew all food thoroughly. The chewing process, mixes your food with natural saliva, thus initiating the digestive process. If you swallow your food whole, you are increasing your risk for indigestion and other problems.

FOR FURTHER READING:

Doctor Yourself: Natural Healing that Works (2003) by Andrew Saul, Ph.D. (with introduction by Abraham Hoffer, M.D.)

Doctor Saul’s website: www.doctoryourself.com

Eat Sane, Be Sane: Foods That Nourish the Brain (1998, out of print) by Tom Blaisdell

The Encyclopedia of Nutrition and Good Health (1997) by Robert A. Ronzio, Ph.D.

Food: Your Miracle Medicine: how food can prevent and cure over 100 symptoms and problems (1993) by Jean Carper

How to Eat Well and Stay Slim on a Budget (1996, out of print) by Tom Blaise Shepherd

Let’s Eat Right to Keep Fit (out of print) by Adele Davis

BOOKS THAT REVEAL THE DANGERS OF PSYCHIATRIC DRUGS:

Blaming the Brain: The Truth About Drugs and Mental Health by Eliot S. Valenstein, Ph.D.

Mad in America: Bad Science, Bad Medicine, and the Enduring Mistreatment of the Mentally Ill by Robert Whitaker

Toxic Psychiatry: Why therapy, empathy, and love must replace the drugs, electroshock, and the biochemical theories of the “new psychiatry” by Peter R. Breggin, M.D.

Shepherd Center for Sane Living