Eat to Beat Alzheimer’s

Francie Healey

DELICIOUS RECIPESAND NEW RESEARCH

TO PREVENT ANDSLOW DEMENTIA

Eat to Beat Alzheimer’sEat to Beat Alzheimer’s

Sample Contents

About the Book

Eat to Beat Alzheimer’s offers apractical guide and an empowering

tool to bring nourishing, healthful, anddelicious food into the lives of peopleconcerned about Alzheimer’s andother cognitive problems.

Almost 9 million people in the U.S.suffer from Alzheimer’s and otherforms of dementia, and the toll israpidly increasing. This book will appealto everyone concerned aboutdementia and memory loss in eitherthemselves or a loved one. Recentresearch makes clear that the impact ofaging on the brain can be reduced bysimple diet and lifestyle modifications.

The delicious food choices and easy-to-prepare recipes in this book are

based on the latest findings showingthat they can help slow the progressionof Alzheimer’s and other conditions likeit, or prevent them entirely. Readers willgain the knowledge and tools to takecharge of their health by incorporatingtasty, healing foods into their diet. Theinformation in this cookbook will be asrelevant and useful 20 years from nowas it is today. And the recipes will stillbe just as delicious.

Overview of dementia and how it affects us. . . . . . . . . . . . . . . . . . 10Nutrition and brain health . . . . . . . . . 14How to begin eating well for brain health . . . . . . . . . . . . . . . . . . . . . 16The impact of excess sugar on the brain . . . . . . . . . . . . . . . . . . . . . . . . 19What is inflammation and how does it impact our brain health? . . . . 20Nourishing fats for the brain . . . . . . . 22A promising future: there is hope . . . 24Meals. . . . . . . . . . . . . . . . . . . . . . . . . . . 26Snacking . . . . . . . . . . . . . . . . . . . . . . . . 32Pantry staples. . . . . . . . . . . . . . . . . . . . 34

Six egg dishes. . . . . . . . . . . . . . . . . . . . 36Ten soups and stews. . . . . . . . . . . . . . 42Six wraps and patties . . . . . . . . . . . . . 52Eight salads . . . . . . . . . . . . . . . . . . . . . . 58Eight sweets and snacks . . . . . . . . . . . 66Nine stir-frys, hashes, and curries. . . . 74Eleven baked dishes . . . . . . . . . . . . . . 83Six meat, poultry and fish entrees . . . 94Six vegetarian entrees. . . . . . . . . . . . 100Appendix . . . . . . . . . . . . . . . . . . . . . . 106Sample meal plans. . . . . . . . . . . . . . . 114Sample grocery list . . . . . . . . . . . . . . 176Ingredient table . . . . . . . . . . . . . . . . . 186Glossary . . . . . . . . . . . . . . . . . . . . . . . 190

SPECIAL BONUS:Purchase includes exclusive accessto the author’s website and blog,with additional delicious recipesand continually updated reportson the latest Alzheimer’s research.

Eat to Beat Alzheimer’s � 3

From the Introduction

Eat to Beat Alzheimer’s is the direct result of onewoman’s vision, inspired by two realizations:

• The amazing amount of knowledge that medical andnutritional science has uncovered about how foods availableto us every day can boost or torpedo the health of ourbrains; and

• The constant toll being taken throughout the nation interms of dementia’s effect on people who are needlesslysuffering—and dying—from lack of this knowledge.

Francie Healey set out to change this.In her new book, Eat to Beat Alzheimer’s, she clearly ex-

plains the good news that researchers have found—anddoes it in plainspoken, everyday talk aimed at educating thewidest range of readers about the benefits, the simplicity,and the great tastes these lifestyle changes can bring.

In addition, building on this knowledge, Francie has cre-ated dozens of delicious ways to maximize the results ofmodern nutritional science through mouth-watering recipesthat put this information where it will indeed prolong andimprove lives: in the minds—and the metabolic systems—of those at risk for these dreaded diseases.

As we see more and more people around us dealingwith loss of the mental capacities that shaped them, thecountry’s increasingly aging population—our families, friends,and neighbors—lives in increasing fear that they will be next.For these people, Eat to Beat Alzheimer’s is a book of hope.The message to them is that it need not be so! There is analternative world of wholesome—potentially life-saving!—good taste which they can create by taking charge of theirown lives and health.

Eat to BeatAlzheimer’s is abook of hope.The message toreaders is that itneed not be so!There is analternative worldof wholesome—potentiallylife-saving!—good taste whichthey can createby taking chargeof their own livesand health.

In the U.S. today, almost 9 million people suffer from de-mentia—more than 5 million of them with Alzheimer’s dis-ease. Nearly one in every five Medicare dollars is spent onpeople with dementia; by 2050, the incidence among Amer-icans will triple, and the economic cost is expected to beone in every three dollars. Caring for a patient withAlzheimer’s was recently estimated by the New England Jour-nal of Medicine to cost $41,000 to $56,000 a year. The bur-den on the nation’s Medicare system—and society as awhole—will soon be immense without changes in our ap-proach to care and prevention.

Eat to Beat Alzheimer’s incorporates achievable preventionstrategies based on knowledge from current scientific studieson how to reduce the likelihood of ever developing dementia.Shifts in the brain begin decades before the onset of symp-toms, and for anyone concerned about this risk, nutritionalchanges made now will benefit brain health far into the future.This book is designed to educate readers about how to cookin the most brain-protective way possible, so as to crowd outinflammatory foods that diminish brain health. With no knowncure for dementia and limited treatment options, preventionor delay is the only alternative that remains, and the foods weeat are a critical part of any prevention plan.

Studies in animals have found brain inflammation to be asignificant contributory factor in the progression of cognitivedisease. In addition, exciting recent research is showing thatthis progression can be slowed—that is, onset of these dis-orders can be delayed—by following an anti-inflammatorydiet and incorporating specific medicinal foods, herbs, spices,and healthy fats. The recipes in this book take advantage ofthese beneficial foods while providing a guide for a lifetimeof eating well.

Francie Healey’s vision is to help her readers build a con-nection with the healing properties of food. “We live in aculture of disconnect with food,” she says. “I want to em-power and inspire people to change the trajectory of theirhealth and well-being by recognizing and incorporating themedicine of food.” Thomas Edison had it right, she notes,

4 � Introduction

In the U.S. today,almost 9 millionpeople sufferfrom dementia—more than 5million of themwith Alzheimer’sdisease . . . by2050, theincidence amongAmericans willtriple.

when he reportedly predicted that, “The doctor of the fu-ture will give no medicine but will interest patients in thecare of the human frame, in diet, and in the cause and pre-vention of disease.”

Here are some examples of the specific types of informa-tion Francie Healey presents in this cookbook which can helpreaders live a lifestyle maximizing the health of their brains:B Vitamins. The B vitamins found in foods such as the

leafy, dark green vegetables incorporated in the recipes ofEat to Beat Alzheimer’s are a significant part of a brain-healthy diet, and have been shown to reduce the amountof shrinkage in key areas of the brain. In addition, vegetablescontaining phytochemicals are emphasized since these, inaddition to giving plants their flavor and color, are part oftheir defense system against disease; when we consumethem, they bring the same protective benefits—the samedisease resistance—to our own bodies.Healing Herbs. The recipes in this book also make liberal

use of healing herbs. Research has found an important rolefor these herbs in delaying and preventing cognitive decline.In particular, turmeric, ginger, and curry powder are anti-in-flammatories and antioxidants and—like cinnamon—havebeneficial components to treat and prevent Alzheimer’s.Carbs. A study funded by the National Institute on Aging

found that people aged seventy and older who eat an ex-cessive amount of food high in carbohydrates have nearlyfour times the risk of developing cognitive impairment, andthis danger also rises with a diet high in sugar.Nightshades. The nightshade family of plants is an estab-

lished contributor to inflammation, particularly in peoplewho are sensitive to them or have other inflammatory con-ditions such as arthritis. Over 70 percent of patients witharthritis found significant improvement after nightshades—plants such as potatoes, tomatoes, peppers, and eggplant—were eliminated from their diets.Omega-3. The recipes in Eat to Beat Alzheimer’s help you

increase the intake of foods containing omega-3 essentialfatty acids, which inhibit the inflammatory processes. Essen-

Eat to Beat Alzheimer’s � 5

Exciting recentresearch isshowing that thisprogression canbe slowed—thatis, onset of thesedisorders can bedelayed—byfollowing an anti-inflammatorydiet andincorporatingspecific medicinalfoods, herbs,spices, andhealthy fats.

tial fatty acids, particularly the omega-3 group, are necessaryfor the synthesis and function of brain neurotransmitterchemicals that let nerve cells communicate with each other.Fats. We live in an era of “fat phobia”—a time when far

too many people believe that “fat” (every fat, all fats) is al-ways bad for them. The toll of this fat phobia has been im-mense, particularly on the health of our brains. Our brain,the fattest organ in the body comprised of approximately60 percent fat, requires good fat to function well. Fat is thefuel of our brains.Coconut oil. There is exciting evidence showing im-

provement in cognitive function when older adults withmemory disorders increased consumption of the same typeof fatty acids as those found in coconut oil. While it is truethat coconut contains saturated fats, what is now being re-vealed is that there are actually different types of saturatedfats, just as there are different types of fats in general. Sometypes of saturated fats, including those provided by coconutoil, are beneficial and nourishing for the brain. Olive Oil. There are many health benefits to this popular

oil. A growing body of evidence shows strong connection be-tween the consumption of extra virgin olive oil and the po-tential to ease the symptoms of Alzheimer’s disease and otherage-related cognitive decline, as well as to potentially delaytheir onset and even to possibly prevent them altogether.

But after all the data on specific foods presented abovehas been examined and considered, eating well—this bookinsists!—is not about strictly following rules.

It is about learning and listening. Research in the field ofnutrition and health is always ongoing. This exciting growthin knowledge is happening worldwide even as the rest ofus go about our tasks day by day. We all can educate our-selves about our own conditions and our own unique goals.And we can listen—deeply listen to our own bodies, feel-ings, and intuitions. We can become quiet, letting go of whatwe think we knew about who we are, and can listen againto the voice inside that tells of a life in harmony with growth,healing, and the evolution of our own being.

6 � Introduction

Eating well—thisbook insists!—isnot about strictlyfollowing rules.It is aboutlearning andlistening.

Eat to Beat Alzheimer’s � 7

PrepRemove greens from beets and set aside. Drizzlewhole beets with extra virgin olive oil and roastin a foil packet at 350° until tender, 25 to 60minutes, depending on the size of the beets. Peeland chop into bite-sized pieces or slices.

While beets are baking, prepare the rest of theingredients. Peel and dice shallots. Peel and finelychop garlic. Chop mint, cilantro, and beet greens.

MarinadeStir together the vinegar, molasses, olive oil, andsalt and pepper to taste. Toss with the warmbeets and marinate for 2 to 3 hours at roomtemperature or in the refrigerator.

SaladHeat 2 tablespoons extra virgin olive oil overmedium heat, add shallots and half the garlic.Sauté until onion is translucent. Add mustardseeds, stirring frequently. When they begin to pop,add the cumin seeds. Add in beet greens, andsauté for a few more minutes, stirring frequently.

DressingMash the remainder of the garlic and salt. Stir intothe yogurt. Add pepper. Drain the beets, savingsome of the marinade to stir into the yogurt. Addbeets to dressing and toss gently to coat.

ServeMake a bed of beet greens on the plates. Placethe beets in the center of the greens and topwith pine nuts, mint and cilantro.

Beet and Yogurt SaladT his is a beautiful, warm salad.Try a mix of golden

and red beets for more vibrant color. Using boththe roots and the greens, this salad makes full use ofthe beet.The greens are the most nutrient-rich partof the beet and are known as dark green leafyvegetables.They provide even more magnesium, anda better calcium-to-magnesium ratio than othermembers of the group. Beet greens are also high invitamins K,A, and C as well as iron.

Preparation: 20 min.active, 3–4 hours forbaking and marinating

Serves: 4

Ingredients

� 4 medium size beets� Extra virgin olive oil� 1/4 c shallots� 4 garlic cloves� 2 tsp mint� 2 tsp cilantro

� 1½ tbsp sherry vinegar� 1 tsp molasses� 2 tsp extra virgin olive

oil

� 1/4 tsp mustard seeds� 1/4 tsp cumin seeds

� 1/2 c plain goat yogurt� 1/4 tsp Himalayan salt� 1/4 tsp freshly ground

pepper

� 2 tsp pine nuts

8 � Recipes

Crab CakesPreheat oven to 350.° Line a baking sheet withparchment paper.

Begin by preparing crab cakes. In a large bowl,combine lightly beaten egg, onions, mayonnaise,cilantro, crab meat, Old Bay seasoning, turmeric,and pepper. Mix well and form into patties.Arrange on baking sheet and sprinkle withadditional Old Bay.

Bake 25 minutes, or until cooked through.

Honey Mustard VinaigretteWhile crab cakes are baking, make vinaigrette. In a small bowl, combine extra virgin olive oil,lemon juice, mustard, garlic, and honey. Whiskuntil well-combined, and refrigerate until ready to serve.

ServeServe on a bed of mixed greens with a squeeze of lemon and a drizzle of vinaigrette.

Crab CakesC rab meat is definitely a treat, as it can be

rather expensive. Like all seafood, it tastes bestwhen fresh, so it is definitely worth eating in season.However, several prepackaged alternatives existand are readily available throughout the year. Crabhas many health benefits. High in vitamin B12, it isalso a complete protein and is packed withOmega-3 fatty acids.These cakes are light andtasty, and perfect on a bed of mixed greens with asqueeze of lemon.

Preparation: 35 min.

Serves: 4

Ingredients

� 1 egg, lightly beaten� 1/2 c chopped green

onions� 2 tsp mayonnaise� 1 tsp cilantro, chopped� 16 oz crab meat� 1 tsp Old Bay

seasoning� 1/3 tsp turmeric� 1/4 tsp pepper

� 1/2 c extra virgin oliveoil

� 3 tsp fresh squeezedlemon juice

� 1 tsp brown mustard� 1 clove fresh garlic,

crushed� 1 tsp raw honey

� 1 lemon, cut intowedges

� Fresh mixed greens ofyour choice

Eat to Beat Alzheimer’s � 9

PrepPeel and de-vein shrimp.Thinly slice garlic. Grateginger. Separate kale leaves from stems, thinlyslice stems and cut leaves into ribbons. Slicelemons.

PolentaBring water to boil and add salt. Reduce heat tomedium-low, sprinkle 1/3 of the polenta into thepot. Stir constantly for about two minutes, addthe remaining polenta to the pot, keep stirringfor a further 10 minutes. Polenta should becreamy but not mushy. Remove from heat whenit reaches the consistency you like.

ShrimpSauté garlic, ginger and turmeric in coconut oilover medium heat. Add shrimp and continue tocook, stirring frequently, until opaque. Add kaleand vinegar, reduce heat to low. Cook until kalewilts, stir in salt and pepper.

ServeDivide polenta among bowls, add shrimp and kale mixture. Sprinkle with parmesan, and garnish with a slice or two of lemon.

Garlic Shrimp with KaleIdon’t recommend eating corn or corn products

often, but occasionally, a polenta dish like this onehits all the right notes.This dish is visually pleasing,as well as offering a range of flavors and texturesthat are sure to please even the most reluctanteaters. Corn has been domesticated for over10,000 years. It is a rich source of antioxidantphytonutrients, and the process of drying corn intocornmeal for polenta does not significantly alter itsantioxidant properties. Corn is a good source offiber, and offers digestive and blood sugar benefits.In addition to its powerful anti-inflammatorycomponents, ginger has a long history of alleviatingsymptoms of gastrointestinal distress.

Preparation: 30 min.

Serves: 4

Ingredients

� 1 lb raw shrimp� 3 tsp garlic� 2 tbsp ginger� 1 bunch kale� 2 lemons

� 2 c polenta cornmeal� 6 c water� 1/2 tsp salt

� 1 tbsp coconut oil� 2 tbsp red wine

vinegar� 1 tbsp turmeric� 1/2 tsp salt� 1/4 tsp pepper

� 1/4 cup parmesan

PrepChop walnuts. Heat a pancake griddle to medium,or 350°.

PancakesCombine dry ingredients in abowl. Whisk together wetingredients in a small bowl. Addwet to dry ingredients, stirring justlong enough to mix. Some lumps will remain in the batter.

Add enough coconut oil to the pan to greasethe center.

Pour batter in approximately 1/4 cupsful ontopan and spread out into pancake shape (thebatter will be a bit thick and need some help toform a circle).

Cook for about 3–4 minutes on the first side,carefully flip and cook for another 1–2 minutes

on the second side. Repeat with remainingbatter, adding more coconut oil to the

pan as needed.

ServeServe along with slices of yourfavorite fruit and pure maplesyrup or applesauce.

Pumpkin Walnut PancakesP ancakes are always a big hit with guests and

children.Additionally, they store well and can bemade ahead for an easy weekday breakfast. Butdon’t underestimate the potential of pancakes fordinner! Alongside your favorite steamed veggies, ora light soup, these pancakes make a satisfyingdinner.These pancakes are packed with Omega-3fatty acids. For a twist, try using another winter

squash in place of the pumpkin. Simply cut thesquash in half, seed, and spread coconut oil orbutter on the cooked half, then bake, cut sidedown on a baking dish at 350° for 45 minutes.

Spoon out the flesh and mash or blend and usein place of the pumpkin puree.

Ingredients

� 1/2 c walnuts

� 1/2 c almond flour� 2 Tbsp coconut flour� 1 Tbsp chia seeds� 1/8 teaspoon salt� 2 tsp cinnamon� 1/2 teaspoon ginger,

ground� 1/2 tsp nutmeg, ground� 1/4 tsp baking soda� 1/2 cup pumpkin puree� 3 eggs� 2 Tbsp maple syrup� 1/2 tsp vanilla extract� coconut oil for cooking

pancakes

Preparation: 45 min.

Serves: 4

10 � Recipes

Eat to Beat Alzheimer’s � 11

PrepChop dates; be careful of the pits!

BarsLine a 9" x 9" baking pan with wax paper.

In a blender or food processor, combine 2 cupsraw almonds, maple syrup, coconut oil,

vanilla, and salt. In a separate bowl, combineremaining ingredients. Stir in

almond mixture. Spreadinto pan and pressevenly. Let sit at room

temperature 8–12 hoursor overnight. Cut into bars.

Energy BarsT hese energy bars are a perfect take-along

treat for those busy days! They have a lovelyamount of sweetness without being sticky or messy.Chia seeds are high in Omega-3 fatty acids. Dateshave a lot of fiber and vitamins A and K as well asminerals such as calcium, iron, and phosphorus.Sunflower seeds are an excellent source of vitaminE, the body’s primary fat-soluble antioxidant.Vitamin E has significant anti-inflammatory effects.

Preparation: 20 min., plus 12 hours inactive.

Serves: 8

Ingredients

� 1/2c dried dates

� 2c raw almonds� 1/2c maple syrup� 2/3c coconut oil� 2 tsp vanilla� 1 tsp Himalayan salt� 1/2c sunflower seeds� 1 tsp cinnamon� 1/2 tsp nutmeg� 4c oats� 1c shredded coconut� 3/4c sliced almonds� 1/4c chia seeds� 1/3c dark chocolate

chips

About Francie Healy

About Terra Nova Books

Distributed to the trade by SCB Distributors, (800) 729-6423ISBN: 978-1-938288-61-6LCCN: 2015956143200 pages, 6" x 9," $17.95PUB DATE: June 2016

All rights and publication inquiries, contact Scott Gerber,Publisher@TerraNovaBooks.com, (505) 670-9319

Terra Nova Books, 33 Alondra Road Santa Fe, NM 87508 • TerraNovaBooks.com

Francie Healey is a licensed mental health counselor in private practice in SantaFe, N.M. She specializes in the psychology of eating, helping people with health

conditions to develop conscious eating habits and understand how foodcontributes to healing. Using her expertise to help clients manage cognitive decline through

nutrition, Francie educates them on meal planning; the creation of simple,nutritious meals; and other keys to achieving a healthy relationship with food.She holds a Master’s Degree in Counseling, and is a Certified Health Counselorand a Licensed Mental Health Counselor.

Terra Nova Books is an independent publishing company based in Santa Fe, NewMexico. We are entering our fifth year of bringing great books to an ever-

expanding public.In the last four years, we have brought over 25 books to market in a wide range of

genres, including memoir, self-help, novels, and poetry.