The foods we choose to eat (or not) sit at the core of the Alzheimer’s epidemic. They are also at the heart of the solution. Annie Fenn, doctor, and chef, presents a new way to think about brain health: it begins in the kitchen. With her new cookbook, The Brain Health Kitchen, home cooks will learn exactly how making the right choices about the foods we select and cook, and how we eat them, can keep our brains younger, sharper, more vibrant, and much less prone to dementia.
“Food choices are at the heart of the solution to Alzheimer’s and dementia. I’ve written this book to help you take care of your brain while still eating delicious food,” Annie says. “The earlier you begin eating with brain health in mind, the better. In doing so, you will cultivate a brain that is resilient to age-related cognitive decline from all causes, especially Alzheimer’s.”
Scientific studies have shown that diets high in foods with powerful neuroprotective properties lower their risk of Alzheimer’s and dementia. One such diet, the MIND diet, a spin-off of the Mediterranean and DASH diets, emphasizes the foods that are most neuroprotective—berries, leafy greens, vegetables, fish and seafood, whole grains, nuts and seeds, poultry, beans and legumes, olive oil, and red wine.
The results of a study of the MIND diet showed that when participants adhered to the MIND guidelines most closely, there were 53% fewer cases of Alzheimer's after just four and a half years. Even participants who followed the diet less rigorously had an astounding risk reduction of 35%. In addition, participants who followed the diet most closely over time showed improvement in cognitive function.
In The Brain Health Kitchen cookbook, Annie takes a more targeted approach, beginning with 100 recipes that incorporate brain-healthy foods into everyday meals. Her recipes are based on the MIND and Mediterranean diet studies along with several other sources. “From these studies I developed my own set of guidelines, The Brain Health Kitchen Food Guidelines, that combines dietary patterns while emphasizing a more plant-forward way of eating, with fewer servings of animal products than MIND and Mediterranean diets do.”
The Brain Health Kitchen Cookbook provides valuable information on brain health, how to stock your “brain health kitchen,” as well as strategies for creating a brain-friendly dietary pattern, including choosing meats that fuel instead of harm; understanding the nuances between “good” and “bad” fats; embracing methods that preserve nutrients, such as braising and steaming; making sure to drink the right beverages; and addressing holistic issues like how diverse your food choices are and how beneficial it is to share meals with family and friends.
Some of Annie’s delicious brain health recipes in The Brain Health Kitchen include:
Some of Annie’s delicious brain health recipes in The Brain Health Kitchen include:
- Caramelized Apple and Quinoa Pancakes
- Strawberry-Avocado Salad with Salmon, Basil, and Lime
- Zucchini Lasagna with Spinach Tofu Ricotta
- Crispy Cauliflower Tacos with Creamy Red Pepper Sauce
- Miso-Glazed Cod with Rice and Gingery Green Beans
- Spiced Scallops with Curried Beluga Lentils
- Grilled Shrimp Skewers with Asparagus and Quinoa-Pecan Pilaf
- Marinated Steak with Warm Kale Salad and Sweet Potatoes
- Coffee Berry Smoothie
- Chewy Chai-Spiced Chickpea Cookies
- Glazed Citrus, Almond, and Olive Oil Cake
Shifting to and sticking with a brain healthy diet is your first and best line of defense against the heartbreaking diseases of Alzheimer’s and dementia. And it works for everyone—omnivores, pescatarians, vegetarians and vegans, and the gluten-intolerant.
“Food is your most powerful tool to resist cognitive decline with age. Unlike many health-centric cookbooks, my approach isn’t about a strict plan. Brain health eating is about making food choices that will have staying power for the rest of your life.”
DR. ANNIE FENN is the founder of the Brain Health Kitchen, the only cooking school of its kind focused exclusively on brain health and helping people prevent cognitive decline through food and lifestyle. After twenty years as a board-certified ob-gyn, she traded in her stethoscope for an apron to pursue her passion for the culinary arts. But it was her mother's diagnosis with dementia that helped Annie find her path and her new calling, one that enabled her to not only help her mother but also create significant and meaningful impact for others. Annie lives in Jackson, Wyoming. She writes a twice-weekly newsletter at brainhealthkitchen.substack.
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