Joy Bauer's Food Cures Part 36

- Although I can't personally recommend these supplements because of their potential for side effects in some people, some scientists believe that hupersine A, ginseng, and phosphatidylserine might help improve memory. Talk with your doctor before trying these potent supplements.

- Increase physical activity. Strive for at least 30 minutes daily of any activity that gets you moving.

- Increase mental challenges. Start doing the crossword puzzle, learn a musical instrument, take cla.s.ses at a local college-anything that makes you think.

KEEP YOUR BRAIN FITCommunity colleges, churches, and recreational centers offer a wide range of cla.s.ses to challenge your mind. You can find something for just about any interest...at little or no cost. Looking for inspiration? Here are some cla.s.ses I found listed around the country: CPR and First Aid Training; Interior Decorating; Flight Instruction; Television Production; Art of Bonsai Gardening; Secrets of Animal Training; Genealogy; Web Site Development; Flower Arranging; Sc.r.a.pbooking; Acting for Beginners; Philosophy of Plato; Religions of the World; Creative Writing; Firefighting Tactics and Strategies; Surfing for Seniors; Principles of Tax Accounting; and-my personal favorite-Kitchen Chemistry.

STEP 4...MEAL PLANS These sample menus include the best memory foods, plus other nutrients related to vascular health.

Every day, choose one one option for each of the three meals-breakfast, lunch, and dinner. Then, one to two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight-management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are option for each of the three meals-breakfast, lunch, and dinner. Then, one to two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight-management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are not not included. (Remember: If you have high cholesterol, choose tea or filtered coffee instead of an espres...o...b..sed beverage. If your doctor has instructed you to avoid caffeine, choose a decaffeinated variety.) included. (Remember: If you have high cholesterol, choose tea or filtered coffee instead of an espres...o...b..sed beverage. If your doctor has instructed you to avoid caffeine, choose a decaffeinated variety.) BREAKFAST OPTIONS.

(Approximately 300 to 400 calories)

Oatmeal with Berries and Nuts cup dry traditional oatmeal cooked with cup water and cup fat-free milk (or 1 cup fat-free milk); top with 1 cup mixed berries and 1 tablespoon chopped walnuts.

Yogurt Berry Pancakes with Applesauce 2 Yogurt Berry Pancakes, topped with 1 cup natural unsweetened apple sauce and cup blueberries.

Whole Grain Cereal with Milk and Fresh Fruit 1 cup whole grain cereal (no more than 150 calories per cup and at least 3 grams fiber) with 1 cup fat-free milk or enriched/fortified soy milk. Serve with 1 cup fresh fruit salad made from oranges, strawberries, grapefruit, and red or black grapes.

Peanut b.u.t.ter Toast with Fruit 2 slices whole grain toast with 2 level tablespoons peanut b.u.t.ter. Serve with your choice of banana (or 1 orange, 1 tangerine, pink grapefruit, or cup berries).

Scrambled Eggs, Tomatoes, Onions, and Spinach 1 omega-3-fortified whole egg plus 2 or 3 egg whites, 2 tablespoons chopped tomatoes, 2 tablespoons chopped onion, and unlimited spinach, (pre-sauteed in non-stick cooking spray) scrambled and cooked with nonstick cooking spray or 1 teaspoon canola oil. Enjoy with a toasted whole grain English m.u.f.fin, dry (or skip the m.u.f.fin and have 1 cup mixed berries or cherries).

LUNCH OPTIONS.

(Approximately 400 to 500 calories)

Grilled Chicken Pita with Tomato and Avocado 5 ounces skinless chicken breast, grilled, with unlimited lettuce and tomato slices, 2 thin slices avocado, and mustard in a whole grain pita. Enjoy with cup berries.

Spinach-Three Bean Salad with Fruit Large bowl of fresh spinach leaves topped with a variety of unlimited cut-up vegetables (including beets) and three-bean combination ( cup each chickpeas, white beans, and kidney beans), tossed with 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon juice. Serve with 1 apple.

Lentil Soup with Whole Grain Crackers 2 cups lentil soup-if store-bought, any variety 300 calories or less per 2-cup serving; 150 calories of whole grain crackers.

Salmon Salad Sandwich with Tomato and Onion Salmon salad (5 ounces canned or fresh wild salmon mixed with 1 to 2 teaspoons reduced-fat mayonnaise and preferred seasonings) with unlimited lettuce, tomato, and onion slices on 2 slices whole grain bread or 1 whole grain pita.

Spinach-Cheese Omelet with Salad Cook 1 omega-3 fortified egg plus 2 or 3 egg whites in heated pan coated with 1 teaspoon canola oil or nonstick cooking spray. Add unlimited raw or cooked spinach and 1 ounce grated reduced-fat mozzarella cheese. When bottom is cooked, gently flip over. Fold over and cook until egg mixture is firm. Enjoy with a mixed green salad topped with 1 tablespoon sunflower seeds (or chopped walnuts), 2 teaspoons olive oil, and unlimited balsamic vinegar or fresh lemon juice.

DINNER OPTIONS.

(Approximately 500 to 600 calories)

Grilled Asian Salmon with Broccoli and Potato 1 serving Grilled Asian Salmon with plain baked sweet or white potato. Serve with unlimited steamed broccoli or cauliflower.

Vegetarian Chili with Brown Rice and Steamed Spinach 2 cups vegetarian chili with 1 cup cooked brown rice or 1 cup black-eyed peas. Serve with 1 cup steamed spinach, kale, or Brussels sprouts.

Turkey Burger with Vegetable Salad One 5-ounce lean turkey burger on whole grain bun (or pita) with mixed green salad loaded with lettuce, tomatoes, carrots, beets, onions, peppers, and artichokes and tossed in 2 teaspoons olive oil and balsamic vinegar or fresh lemon juice. Or skip the bun and instead enjoy 1 cup black-eyed peas.

Pasta with Turkey Meat Sauce and Vegetables 1 cup cooked whole wheat or spinach pasta tossed with turkey meat sauce (5 ounces sauteed extra-lean ground turkey meat cooked with tomato sauce and your choice of seasonings), topped with 2 tablespoons grated Parmesan cheese. Serve with 1 cup steamed cauliflower, kale, broccoli, broccoli raab, cabbage, Brussels sprouts, spinach, or bok choy.

Chicken and Vegetable Stir-Fry over Brown Rice Stir-fry 5 ounces skinless white-meat chicken with unlimited strips of onion and tri-colored peppers (red, yellow, green) in 2 teaspoons olive oil and 2 to 3 teaspoons low-sodium soy sauce. Add additional veggies if you like. Serve over cup cooked brown rice; enjoy with a mixed green salad tossed with 2 tablespoons low-calorie dressing (or 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice).

SNACK OPTIONS.

100 calories or less - Best Vegetables: 1 cup raw or cooked veggies such as broccoli, broccoli raab, cauliflower, green beans, spinach, kale, Brussels sprouts, mustard greens, cabbage, bok choy, rhubarb, beets, artichokes, or seaweed 1 cup raw or cooked veggies such as broccoli, broccoli raab, cauliflower, green beans, spinach, kale, Brussels sprouts, mustard greens, cabbage, bok choy, rhubarb, beets, artichokes, or seaweed - Best Fruit: 1 apple or orange; 2 plums or tangerines; grapefruit; 15 to 20 red or black grapes; 20 strawberries; 1 cup cherries, black currants, blueberries, blackberries, raspberries, boysenberries, or chopped strawberries 1 apple or orange; 2 plums or tangerines; grapefruit; 15 to 20 red or black grapes; 20 strawberries; 1 cup cherries, black currants, blueberries, blackberries, raspberries, boysenberries, or chopped strawberries - 1 cup vegetable juice - Celery sticks with 1 level tablespoon peanut b.u.t.ter 100 to 200 calories - 1 ounce unsalted peanuts (about 25 nuts) or 1 ounce raw, unsalted walnuts (about cup or 14 walnuts) - 1 cup fat-free plain yogurt mixed with cup blueberries and 1 tablespoon wheat germ (or chopped walnuts) - cup unsalted sunflower seeds in the sh.e.l.l - 3 tablespoons hummus with celery or peppers - 1 sliced apple with one level tablespoon peanut b.u.t.ter - 1 cup dry whole grain cereal - 1 cup boiled soybeans in the pod (edamame) BLUEBERRY PANCAKES.

This pancake recipe may look complicated, but it is fabulously easy and delicious-perfect for guests or a casual family breakfast.

Makes 4 servings, 2 pancakes each

1.

large egg

1.

cup plain, fat-free yogurt

1.

tablespoon canola oil

1.

cup all-purpose flour

1.

tablespoon sugar

1.

teaspoon baking powder .

teaspoon baking soda .

teaspoon cinnamon Pinch of salt .

cup fresh or frozen blueberries

1. In a blender, combine the egg, yogurt, and oil. Blend until smooth. Transfer to a large bowl.

2. Sift together the flour, sugar, baking powder, baking soda, cinnamon, and salt. Sift into the yogurt mixture and blend well.

3. Spray a griddle with nonstick cooking spray and heat over medium-high heat. In batches, using about one-eighth of the batter for each pancake, ladle the batter onto the griddle. Sprinkle each with some blueberries and cook for about 30 seconds (or until bubbles form in the middle of pancake). Flip over and cook until golden.

PER SERVING.

219 calories, 9 g protein, 35 g carbohydrate, 5 g fat (1 g saturated), 54 mg cholesterol, 295 mg sodium, 2 g fiber GRILLED ASIAN SALMON.

With only 270 calories per serving, this mouthwatering entree is low-fat, easy to make, and bursting with brain-friendly omega-3 fats.

Makes 4 servings

4.

(6-ounce) wild salmon steaks .

cup reduced-sodium soy sauce .

cup orange juice

2.

tablespoons chopped garlic

2.