Michael Gonzalez-Wallace  
Male, 42
New York, NY

Specialties: strength training, neuroscience, special needs topics

Interests: Medicine, Exercise and Fitness, brain
Super Body, Super Brain
Health and Fitness Expert, Sports Medicine, Bachelor in Economics Science-Exercise: Author of Super Body, Super Brain
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Best Brain Foods for Thanksgiving

Nov 23, 2011 - 6 comments

brain foods


nutrition foods


omega 3 fatty acids


neural tissue


foods for the brain


exercise movement


balance exercise


coordination exercise


Best foods to eat on a budget


low fat foods


brain fitness foods


cognitive foods

In 1621, native indians, the Wampanoag Indian and the Plymouth colonists  shared an autumn harvest banquet which is considered today as the first Thanksgiving. This harvest  and shared meal has become a powerful signal and symbol of cooperation, respect, admiration, synergies, interaction and collaboration between English colonists and Native Americans.

Our brave and courageous pilgrims needed help to grow the first harvest. Native Indians didn’t think about it twice: They just helped out, reached out. That was the beginning. Lets help each other out more in many different ways: Health, love and also spiritually: That’s why we live in the greatest country, United States of America.

According to Fernando Gómez-Pinilla, PhD, a neurobiologist at UCLA who studies the impact of certain foods on the brain, the key is to avoid fried foods and add more omega 3fatty acids to your diet. Omega 3s are essential for normal brain functioning because they are our primary source of DHA (docosahexaenoic acid), the most abundant omega 3 fatty acid found in the cell membranes of brain cells. Scientists believe that DHA protects against “normal wear and tear” on the brain, helps promote brain growth, enhances learning and memory and improves communication between synapses.

However what we tend to forget  that  Thanksgiving dinner it is  full of brain foods. These are some  Foods That May Have Been on the Menu

Seafood: Cod, Eel, Clams, Lobster
Wild Fowl: Wild Turkey, Goose, Duck, Crane, Swan, Partridge, Eagles
Meat: Venison, Seal
Grain: Wheat Flour, Indian Corn
Vegetables: Pumpkin, Peas, Beans, Onions, Lettuce, Radishes, Carrots Source: History Channel

Lobster is one of if not the best and famous of seafoods. Lets remember how seafood it is an excellent brain food through Omega 3 fatty acids and protein promoting cardiovascular health that affects brain function. Lobster has less calories, less total fat and less cholesterol (based on 100 grams of cooked product) than lean beef;. Lobster is also high in amino acids; potassium and magnesium;Vitamins A, B12, B6, B3 (niacin) and B2 (riboflavin); calcium and phosphorus; iron; and zinc. Iron and zinc are essential to maintain healthy neural tissue.

Turkey is naturally low in fat. Turkey it is high in folic acid that promotes healthy brain tissue and  is a good source of vitamins B, B1,B6, zinc and potassium. These nutrients have been found to keep blood cholesterol down. Cardiovascular health it is extremely important in brain functioning. In addition Turkey  helps  nerve function and growth, boost the immune system, regulate blood pressure, and assist in healing processes.

Here are even more reasons to love berries. The plant chemical called anthocyanin, which give berries their distinctive rich hue, can protect the brain against a range of conditions. In one study, subjects who ate the most blueberries lowered their risk of developing high blood pressure (hypertension) by 10 percent. High blood pressure increases your risk of stroke, and reduced blood flow from hypertension can contribute to dementia and cognitive impairment. A separate study showed that men and women who regularly eat berries may have a lower risk of developing Parkinson’s disease. And yet other research shows that people who eat strawberries improve their memory and motor skills. In addition, berries are high in antioxidants which protect your brain from free radicals. Click here to read more about this precious brain food: Best brain foods from medhelp

Benefits of Corn

There are many health benefits of eating corns not in abundance though which can be bad for cholesterol. Yellow corns contain protein, carbohydrate, dietary fiber, starch, glucose and fructose. The vitamins and minerals available are many of the B vitamins mainly folate, choline and niacin, vitamin C, Vitamin A, potassium, phosphorus, magnesium, calcium and sodium.


Pumpkin seed oil is an incredible delicious tasting nutritional oil that affects brain function through cognitive, focus and emotional! the power of the pumpkin is in its seeds. The seeds of the pumpkin are a power food, rich in many nutrients including: Zinc, Vit. E, Vit. A, and the precious omegas: Omega 3 and Omega 6: also known as essential fatty acids (EFAs). Pumpkin seed oil is one of the top three nutritional oils and research shows how this nutrients especially (Omega 3 and omega 6) are required for healthy brain/body functioning.

Exercise in Thanksgiving: Try this exercise

And last but not least lets not forget to add some exercise for boost your brain and body. Try this Super Body, Super Brain exercise from BodySmart magazine

Close your eyes to train balance and biceps with one move
A challenging move to train your body and your mind!. When your eyes are closed, your brain and body are missing their normal cues, so you have to work much harder to stay balanced. You will develop spectacular balance, upper body strength and toning in your leg muscles.

To see a video copy and paste the following link http://www.youtube.com/user/BodySmartTV#p/u/0/MHU3EBhnDh8

With feet close to each other, arms straight, and weights at your sides,  lift your right thigh until it’s parallel to the floor then close your eyes while to see the full exercise description subscribe to the best Health Magazine click

Photo Bigstockphoto.com

Reference: Lobster Institute http://www.lobster.um.maine.edu/index.php?page=22
Psychology Today: turkey is a brain food http://www.psychologytoday.com/articles/200312/foodnmood-turkey-saves-the-brain
Pumpkin: http://www.eco-natural.com/oils/pumpkin.html
Benefits of corn http://www.the-ibenefits.com/benefits-of-corn.html

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Avatar universal
by Tired55, Nov 26, 2011
Hi Michael, I appreciated your thoughts on Thanksgiving and cooperation; wouldn't it be wonderful if we all cared for and helped one another without expecting anything in return?                                                                                                                                                                                                                                                                                                                                                   I am surprised about the information you provided on lobster. My husband recently had a stent for a 90% blockage in his left decending artery and open heart surgery for a mitral valve repair in the latter part of October. He has been placed on a diet (cardiac of course) that limits his intake of fat, cholesterol and sodium. He was told that fish( esp.salmon ) were a desired food very high in omega3s and other benefits, but to stay away from shellfish (ie;crab shrimp and lobster) because they contained high amts of fat and cholesterol. He will be pleased to know that lobster can be on his diet if the information you are providing is accurate; and I would imagine you do your research by looking at your career and credentials.

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by Michael Gonzalez-WallaceBlank, Nov 26, 2011
Hi there and thanks so much for your comment regarding your note I agree with you...if you read my article at medhelp.org "12 best brain foods" salmon is absolutely the most important source of omega 3 and you are right regarding cholesterol. However lobster is an excellent source of protein and omega 3 And protein that promotes brain and cardiovascular function. The challenge with shellfish is especially mercury and you need to e extremely careful with that and my article was trying to concentrate in purely nutritional value of thanksgiving. The negative side is cholesterol especially if you have if with butter like many people do. I was trying to acknowledge the importance of certain foods in the thanksgiving dinner regarding brain function. To see a more accurate description of the best 12 brain foods I would recommend you read the following article http://www.medhelp.org/healthy-living/slideshows/12-Foods-That-Make-You-Smarter/267 also here is the salmon vs lobster nutritional value http://www.***********.com/food_vs_food.asp?food=6_19_salmon_versus_lobster
I would suggest you follow your doctors recommendations and the biggest risk for shellfish is the dose of mercury that can affect cardiovascular health and cholesterol so I would stick to your doctors recommendation. Thanks for posting!

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by margypops, Nov 26, 2011
Hi Michael hope you had a wonderful Thanksgiving feast ,They consumed Eagles in those days well I guess I wont be eating that and crane surprised me but it was probably easy to find in the wild .All the veggies and fruits are still the health foods of today especially the berries ..thank you for this article Michael and lets not forget they were giving thanks to God for these foods and that's what Thanksgiving is all about ..Hey Christmas is round the corner I will be consuming more brain food then...

Avatar universal
by gymdandee, Nov 26, 2011



Avatar universal
by gymdandee, Nov 26, 2011
Save Your Brain
Reduce Your Risk by Following These Steps: Watch Your Diet Most important is your diet. You should eat low-fat foods  at least five servings
of fruits and vegetables (primarily vegetables) and no more than a slice of whole grain bread a day, along
with a minimum of high-glycemic carbohydrates and drink filtered fluoride-free water.
Carbohydrates are classified as to how fast they are absorbed and converted to simple sugars.
Those easily converted and absorbed are considered high-glycemic; others are called low-glycemic carbohydrates.
The best diet is the Mediterranean diet, which is higher in protein (mainly fish), high in vegetables and
extra virgin olive oil, and low in carbohydrates.  In one study, those who consumed omega-3 fatty
acid–containing foods once a week or more had a 60 percent reduction in Alzheimer’s disease.
Interestingly, DHA has been shown to powerfully protect the brain from excitotoxins. The EPA component
had little effect. Pure DHA can be obtained from most health supplement suppliers.
Another source of omega-3 fatty acids is from special eggs that contain high amounts of this beneficial
fat. The highest contents are found in Christopher Eggs.
The chickens producing these eggs are fed a special diet high in omega-3 fatty acids, which then
enters the egg yolks. A single egg supplies 600 mg of omega-3 fatty acids.
Fruits and especially vegetables contain some of the most powerful chemical antioxidants found naturally.
They also contain powerful anti-excitotoxic, anti-inflammatory, immune-modulating and antiviral
components as well.
Eating at least five servings of vegetables a day also plays a major role in preventing these neurodegenerative
diseases. A recent study found that of 1,367 people over age 65 followed for five years, those with the
highest intake of flavonoids from fruits and vegetables had a 51 percent lower incidence of Alzheimer’s disease.
blueberry extract. In one study, it was found not only to slow the aging of the brain but also to reverse some of the aging
changes. A more recent study found that blueberry extract could completely prevent Alzheimer’s disease
in a hereditary animal model of the disease.
This means that blueberry extract might prevent the disease even in those inheriting both of the
APOE4 genes. It is important to appreciate that these experiments were done using blueberry extracts and
not whole blueberries. The extracts contain much higher concentrations of the blueberry flavonoids
than found in a bowl of blueberries.
I suggest Wild Blueberries!!
While you should increase your intake of all of the antioxidant vitamins, including vitamins C, E, D, K,
carotenoids and all the B vitamins, you also should supplement with additional antioxidants.
Some of the more powerful are the flavonoids, special components isolated from plants. These include
hesperidin, quercetin, green tea extract, artichoke extract, grape seed extract and bilberry, all available
from natural supplement suppliers. One supplement found to provide major protection
to the brain is melatonin. Most people think of it as nothing more than a sleep aid. In fact, it is one
of the brain’s most important antioxidants and actually increases the antioxidant enzyme content of the
The supplement N-acetyl-L cysteine (NAC) has been shown to dramatically increase glutathione
levels. Magnesium, vitamin C, alpha-lipoic acid and a high intake of vegetables also increase glutathione
levels. An additional benefit is that high glutathione levels also help prevent cancer. A high intake of MSG
and other excitotoxins dramatically lowers brain glutathione levels.
Kale, which most people think of as a plate decoration, also contains a natural estrogen compound that
is highly protective of the brain in both males and females. It is too weak to cause hormone stimulation
in men or women, but it provides the protection of estrogens.
Men generally do not lose their reproductive hormones as rapidly or as dramatically as women.
Yet, after age 55, most men have significantly lower levels of testosterone. Testosterone has been
shown to be very protective of the brain, including against Alzheimer’s disease. Testosterone is derived
from another hormone, called DHEA. This hormone also has been shown to be very protective
of brain cells. DHEA levels also fall with age.
One of the best ways to increase both DHEA levels and testosterone is simply to take DHEA.
I would advise men to have a male hormone lab test before supplementing with DHEA, and those
with prostate cancer should not take DHEA or any male hormone.  
When brain cells are weakened, either by disease or a lifetime of free-radical damage, they become
much more vulnerable to injury by toxins of various types.
It is for this reason that you must avoid further injury by avoiding known brain toxins.
Fluoride is a powerful brain toxin, especially when combined with aluminum, Avoid MSG. Avoid pesticides. Avoid aluminum. Avoid mercury in fillings.
Finally, you should exercise  Several studies have
shown moderate exercise to be protective against
Alzheimer’s dementia and other neurodegenerative
It is also important that you exercise your brain. Reading, memorizing lists of facts, engaging in intellectual
conversation and other intellectual pursuits  has been shown to be protective. Neuroscientists call
it “use it or lose it.”
By following these steps, even should you have a strong family history of dementia, your risk will be
greatly reduced.
By Dr.  Blaylock

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by LindaTX, Nov 27, 2011
Michael, isn't it true that shellfish contain iodine, which can affect the thyroid gland hormones?  i take a small amt of synthroid but if I eat a lot of shrimp for example, it can cause my heart to race...a small amt will not.  I have a history of a-fib.

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