*March 2019 Articles*
Food For Thought(And Brain Function)
Suzanne Falco, Nutritionist
What does the food that we eat have to do with our brains? Turns out, quite a bit! Brain foods matter! But why? Chronic inflammation has been linked to many diseases (anxiety, MS, autoimmune, high blood pressure, to name a few) Our gut helps keep inflammation under control AND the gut hormones are secreted into our blood which in turn circulate systemically where they affect our brain function (as well as a variety of other organs). Brain foods are also rich in antioxidants, good healthy fats, and vitamins and minerals that keep our brain at its fittest.
So what is a person to eat in order to keep the brain in tip top shape? First of all, here is what NOT to eat. Sugar. Processed sugar. Adults eat more than 26 teaspoons of sugar on average DAILY, without realizing it. This is due to the fact that it is in so many processed foods and beverages. Staying away from processed foods, nutrient depleted breads and crackers, pretzels..etc. Sprouted grain breads and sprouted whole grains best (I love One Degree brand sprouted steel cut oats, I even use this in my chicken soup instead of rice) What we do need to eat. Healthy fats and high quality proteins, and lots of fruits and vegetables. Here is a list I compiled for you (and it includes chocolate):
WILD SALMON: Salmon is one of the most nutritious, brain food-friendly foods (they are called “schools” of fish for a reason) due to its omega 3 fatty acid content, which help to improve mood and focus. Do NOT consume farm raised salmon which is full of toxins, artificial color, antibiotics, and more. I like Henry and Lisa’s brand canned wild Alaskan salmon because it’s so handy too keep, and easy to top on a salad, or to make salmon cakes out of.
WALNUTS: The only nut to be shaped like our own brains. Just munching on a few walnuts a day can improve your cognitive health. Their high levels of antioxidants, vitamins (especially vitamin E) and minerals may also help ward off Alzheimer’s
AVOCADOS: They contain the good kind of fat which our brain needs. Do not be duped by a low fat diet. We need the proper fats for a variety of proper bodily functions, and the top one is our brains. Did you know that in the 90’s when the fat free and very low fat diets were recommended by the AHA, depression rates soared? ( and so did prescriptions for Prozac specifically for women) That is because they replaced the fat with starch and sugar (who remembers “Snackwelts”) They also contain both vitamin K and folate which may help prevent blood clots in the brain (protecting against stroke) as well as help improve cognitive function, especially both memory and concentration. They also are rich in the B vitamins as well as C which are not stored in the body. They are a fruit, and contain the lowest amount of sugar and the highest amount of protein.
BONE BROTH: Our ancestors knew what they were doing for sure. Every culture utilized a bone broth whether it be chicken and beef or fish from the Asian regions. Bone broth helps to heal the gut, which in turn is good for your brain. The collagen helps reduce inflammation and the proline and glycine is good for the brain as well.
DARK CHOCOLATE: Dark chocolate (70% or more) is full of flavonols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to both the brain and heart. Add the powder to smoothies or yogurt, or grab some organic at your health food store.
BLUEBERRIES: are one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fiber. They also have been found to have high levels of gallic acid ( has been found to inhibit neuronal death) and helps to reduce inflammation. Frozen and wild are easy to keep in the freezer and added to smoothies and other recipes.
VIRGIN UNREFINED COCONUT OIL AND EXTRA VIRGIN OLIVE OIL: Are other healthy fast which have also been shown to be a natural anti-inflammatory, suppressing cells responsible for inflammation. Coconut oil specifically can help with memory loss as you age and destroy bad bacteria that hangs out in your gut due to its anti- fungal and bacterial properties. I make scrambled eggs with coconut oil, you can also put some in a smoothie, or melt onto your sweet potato! Real extra virgin olive oil is also a wonderful fat for the brain due to antioxidants (polyphenols) which can help to improve memory as well as reduce toxic proteins that have been implicated in Alzheimers disease.
GREEN LEAFY VEGETABLES: Are loaded with vitamins and and K which help right inflammation and keep bones strong. Getting regular helpings of leafy green brain foods like spinach, kale, dark lettuces, bok choy — can help keep dementia at bay according to new research. “In the study, which evaluated the eating habits and mental ability of more than 950 older adults for an average of five years, those adults who ate a serving of leafy green veggies once or twice a day experienced slower mental deterioration than those who ate no vegetables, even when factors like age, education and family history of dementia were factored in.”
TURMERIC: Turmeric contains a chemical compound called curcumin which is a powerful anti-inflammatory. It also has been found to improve the brains oxygen intake as well as it can increase a certain growth hormone in the brain which aids in reducing chances of developing Alzheimers. It is an extremely powerful antioxidant which helps also to prevent against disease and kicks up your immune system. I enjoy making “Golden Milk” with this magical ancient spice.
WATERCRESS: Some historians believe that watercress was grown around Hippocrates first hospital at or around 400 BC. Because he knew about its remarkable healing abilities. A member of the mustard family, watercress contains quite a large amount of folate, as well as vitamin C, A, B12, and calcium. All these help with repairing brain tissue and preventing cognitive changes. Chop some up and add to salads or throw into a smoothie!
Here is a recipe that contains some of the foods above. It is a delicious spread you can use as a dip or spread on a sandwich, top a salad, put on a sweet potato, toss with rice or pasta, the choices are endless! I love to serve with vegetables as a dip. One-quarter cup of walnuts provides more than 100 This entire recipe is a Mediteranean inspired food, proven as the healthiest diet on the planet!
- 1 can garbanzo beans
- 1 cup chopped walnuts
- 1 cup basil leaves
- 1/4 cup extra virgin olive oil
- 2 Tblsp. lemon juice
- sea salt and pepper
- 1 small clove garlic, minced (or garlic powder, just 1/4 tsp or so)
Drain beans and reserve liquid. In food processor, combine 1/4 cup reserved liquid with all other ingredients. Cover and process. (You may need to add more liquid as you go along to make it nice and smooth) Serve with raw vegetables, crackers, or spread on your next healthy sandwich .........whatever you enjoy! MANGIA!!
Whole Body Solutions
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Quincy, MA 02170
Agnes Mullay’s Secret At Age 107:
‘I’m A Get-Along Person’
Agnes Mullay turns 107 years old on Tuesday, March 12, 2019, in Quincy. Described as “super-functional” at Alliance at Marina Bay nursing home, Mullay says her best advice for others is to “get along with other people” to enjoy a long life.
QUINCY — As she turns 107 years old on Tuesday, Agnes Mullay has some observations and shares her secret for a long and happy life.
“I would like to be getting younger,” she said Monday, seated in the hairdressing salon at Alliance Health at Marina Bay nursing home, where she was having her hair colored and set for her birthday party. “But I’m pretty old.”
She has accepted that fact for several years now, even using the term “ancient” at 106.
She continues to enjoy life. She goes to many of the activities — chair exercise, entertainment with music, coffee and doughnuts social hour — and impresses the staff as “super-functional” as she gets around with her walker.
Angela Luongo, 24, an activities assistant at the nursing home, asked Mullay if she had any advice for others.
“I’m one of those get-along persons,” Mullay said. “The more you agree with people, the better off you are. Even if you don’t agree, or even if what they say is baloney, or I know they don’t know what they are talking about, I agree with them.”
Going along to get along has served the oldest resident of the home very well. Popular with staff, friendly to visitors and other residents, she takes her very long life day by day.
“She is very sharp and still good looking,” he said. “She is conversational and knows what is going on.”
Mullay is the oldest customer that veteran hairdresser Sandra Carreira of Norton has ever had. After giving Mullay a pale blond hair coloring Monday morning, Carreira said, “She’s amazing. I enjoy listening to her. She tells me stories, and believe me, she has enjoyed her life.”
Mullay is tiny – less than 4-foot-8 and under 100 pounds. She uses hearing aids, but her vision is good.
She lived in her own apartment in Quincy, did her own shopping and went out for dinners and bingo beyond age 100.
“Whatever is going on, I like to do and I try to go into it, but my days are gone,” she said. “I’m surprised I lived this long. I was a sick child.”
When she was 10 months old she was so sickly doctors thought she might die and sent her to the floating hospital for children, a ship in Boston Harbor. She had surgery to remove two ribs and later had tuberculosis.
Asked by director of activities Erika Pare of Quincy what she looks forward to, Mullay smiled and said, “Dying,” without a hint of sadness or regret. “I wasn’t supposed to live this long.”
Mullay is a role model on a floor for residents who need a lot of assistance. She stands unaided, uses a walker rather than a wheelchair and likes to choose her clothes when she can.
Born in Boston, she grew up in the South End, married and moved to Cambridge. She has three children — Agnes Druss, 88, of Waltham, Jane Foti, 74, of Wilmington, and John Mullay Jr., 77, of Wollaston — 12 grandchildren, 32 great-grandchildren, 24 great-great-grandchildren and great-great-great-grandchildren.
Concessions have been made to this stylish centenarian. Her food is often cut or ground up; that’s how she enjoys her favorite, spaghetti. But life goes on for the once sickly child who says at age 107 that “the Lord still doesn’t want me and the devil won’t take me.”
By: Sue Scheible, patriotledger.com
Start Your Own Club
QUINCY — Angel Marquis loves her every-other-day visits with her grandmother Sandy at Quincy Health and Rehabilitation Center, where she’s lived since before Thanksgiving, but something began bothering the 15-year-old Quincy High student soon after she started visiting.
“I’ve made a point of coming every two days — she and I have a really strong connection — but as I came more often I noticed that other people didn’t have anyone coming to visit them,” Marquis said. “They’re missing that human connection.”
That observation sparked an idea in Marquis, who came together with friends a few weeks ago to start a club at Quincy High School to encourage connections between students and the center’s residents. The six members of Adopt a Grandparent, now an official school club, go weekly to the rehab center to talk to residents, play games, color pictures, help the center’s staff and just spend time with people who live there.
“It’s good to have the girls around,” Mary Bragdon, a resident, said Monday. “They’re very helpful. They really try to engage in our lives, and I appreciate that. They’re really good kids and it’s always a good day when they come to visit.”
This week, the four club members who went to the center helped dole out snacks, colored in pictures and led a game called “10 Things.” They all spent time together in the building’s activity room this week, but the students also go room to room talking to residents.
Students ‘Adopt a Grandparent’ in Quincy
“That gives people who may not be comfortable coming out of their room, or who are too tired to do other activities, a social outlet,” said Jordan Greeley, activities director. “They’re very compassionate and understanding, all of them have this empathy that I’ve never seen in kids their age. They’re willing to go above and beyond.”
Greeley said he was especially impressed by the students when they showed up at the center over February break to help supervise a community outing. The group members helped the center’s staff with a trip to the movies and Cheesecake Factory, something Greeley said wouldn’t have gone as smoothly without them.
“For them to take time out of their own lives, their own school vacation, was really something,” he said.
Now that the club is an official partnership between the center and the high school, students are able to use it toward the community service hours needed to graduate. Khailea Figueroa, the club’s vice president, said she’s looking to recruit bilingual students who can engage with residents who don’t speak English.
“We just hang out with them, ask if they need anything, make sure they’re happy,” Figueroa said. “For anyone who doesn’t have anyone to visit, we’re trying to fill that void for them and keep them company.”
By: Mary Whitfill, patriotledger.com
Life, Death And Less Taxes: Commonwealth
Trying To Keep Citizens From Moving Out Of State
All across the country, individuals spend their time working hard to do their best for their families and protect all they have worked for. Where they live can often dictate HOW they live; as income, property and estate taxes continue to rise, people are left to make tough decisions that sometimes include uprooting to a place more amenable to their means but leaving their loved ones and longtime communities. Lifelong residents are moving to more tax friendly states (i.e.: Florida) to try and make a difference in their overall financial welfare.
As the rise in taxes continues—States are faced with a conundrum: The more residents that leave means a drop in tax revenue—which forces the taxes to be raised more for those that remain. The Commonwealth of Massachusetts sees the Catch-22 and is trying to do something about it.
In January of 2019, legislation was brought forward to lessen the amount of people leaving the Bay State for the Sunshine State. “An Act To Mitigate Snowbird Relocation” (House Bill SD.2149; accompanying Senate bill No. 1631) would increase the Estate Tax exemption to $2million per person; $4million per married couple. This is all well and good—and, if passed, wouldn’t be effective until someone passes after December 31, 2020—but, what does it mean to you?
It means the time to prepare is now: Are the assets you have protected? How does the “Snowbird” bill affect you and all you have worked for?
It’s never too early, or too late, to create a plan.
Where’s Nurse-Attorney Ron Kearns?
Just Like Waldo—Sometimes, Ron Is Right In Your Own Backyard!
Nurse-Attorney Ron Kearns paid a visit to HealthSouth New England Rehab in Woburn to present about "Community MassHealth: A Practical Approach" to their employees. The topics of discussion ranged from MassHealth applications, appropriate case management, estate plans, long term care asset protection and needed legal documents.
If you or your company are interested in hearing more about "Community MassHealth: A Practical Approach" and how it can help you and your employees—call us today! 617-472-6600.
- Senior Resource Center, Inc. (SRC) is not a law firm, but is affiliated with Falco & Associates, P.C. SRC provides a legal overview of potential legal issues and may make a referral to Falco & Associates, P.C. or a law firm of the individual’s choice if legal work is necessary. Services provided by SRC are not legal services and the protections of the lawyer-client relationship do not exist with regards to these services.
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