The Alzheimer's prevention cookbook: 100 recipes to boost brain health PDF
Preview The Alzheimer's prevention cookbook: 100 recipes to boost brain health
Copyright © 2012 by Dr. Marwan Sabbagh and Beau MacMillan Photographs copyright © 2012 by Caren Alpert Front cover and LG01 photograph copyright © 2012 by Leo Gong All rights reserved. Published in the United States by Ten Speed Press, an imprint of the Crown Publishing Group, a division of Random House, Inc., New York. www.crownpublishing.com www.tenspeed.com Ten Speed Press and the Ten Speed Press colophon are registered trademarks of Random House, Inc. Library of Congress Cataloging-in-Publication Data is on file with the publisher. All photographs are by Caren Alpert with the exception of the front cover and this image by Leo Gong eISBN: 978-1-60774248-7 Food styling by Katie Christ Prop styling by Carol Hacker v3.1 To my wife Ida and my two sons, Habib and Elias. —MARWAN SABBAGH Contents Acknowledgments Introduction: Preventing Alzheimer’s Disease with Nutrition PART 1: The Science of Alzheimer’s Disease 1 • What Is Alzheimer’s Disease? 2 • Food versus Supplements 3 • Vitamin B and the Brain 4 • Preventing Cell Damage with Antioxidants 5 • Inflammation: Turning Down the Heat in the Brain 6 • Fats: The Good, the Bad, and the Superior 7 • The Mediterranean Diet: Full-Package Protection against Alzheimer’s PART 2: Recipes for Brain Health 8 • Drinks 9 • Breakfasts 10 • Snacks and Starters 11 • Soups 12 • Salads and Sandwiches 13 • Main Dishes 14 • Vegetables, Grains, and Legumes 15 • Condiments and Dressings Resources Notes About the Authors Index Measurement Conversion Charts Acknowledgments MARWAN: This book would not be possible without the efforts of many people whose patience, passion, and dedication made my ideas come to life here. First, I want to thank my coauthor Beau MacMillan, who jumped into the project on faith. His enthusiasm has been inspiring. Next, I wish to thank Kari Stuart from International Creative Management who facilitated the book production and arrangement with Ten Speed. I want to thank the publication team at Ten Speed, particularly Sara Golski for her patience and skilled leadership in guiding Chef Beau and me through the process. This book is greatly enhanced in terms of content, language, and appeal because of the efforts of writer Laura Moser and photographer Caren Alpert. Both understood the project concept from the beginning and were able to bring the content to life in a wonderful and vibrant manner. I also want to thank my family. My wife, Ida, and my sons, Habib and Elias, were patient with the all-consuming efforts that go into these book projects. I want to thank my dear friends Pat and Duffy McMahon for lending a kind and thoughtful ear to the project and then introducing me to Chef Beau. I want to acknowledge my assistant Myste Havens who set up countless conference calls for this project. Finally, I want to acknowledge my colleagues in the Arizona Alzheimer’s Consortium and the Banner Sun Health Research Institute who stimulate my passion for Alzheimer’s prevention and treatment, and most importantly, my patients, who every day make me understand why I do what I do. BEAU: I would like to extend my sincerest appreciation to Marwan for inviting me to take part in this amazing book. It has been an honor to work with him, and I am thankful for this opportunity and for everything I have learned from him along the way. I would also like to thank my sous chef, Russell LaCasce, for all of his support and devotion in helping compile these recipes. I am grateful to have had such a wonderful team at Sanctuary, who assisted me during throughout this process. Finally, I could not have imagined some of these recipes without the inspiration of fresh produce from Delightful Quality Produce. I am truly thankful to have had such tremendous support from everyone involved in making this book happen. Introduction: Preventing Alzheimer’s Disease with Nutrition I f you’ve picked up this book, it’s probably because you’ve witnessed the ravages of Alzheimer’s disease on someone you love—perhaps your mother or father, or even your sister or brother—and you fear the day when you might find yourself in the same position. You’re not alone. Alzheimer’s ranks among the greatest health-care crises of the twenty-first century, and the numbers become even more dire with every passing year. According to the Alzheimer’s Association, there are currently 5.4 million people diagnosed with Alzheimer’s disease in the United States alone and up to 27 million affected people worldwide. In the States, they’re nurtured by 14.9 million unpaid caregivers. According to the Alzheimer’s Association, these nearly 15 million Alzheimer’s and dementia caregivers provide 17 billion hours of unpaid care valued at $202 billion annually. Because of the toll this takes on their own health, these caregivers had $7.9 billion in additional health-care costs in 2010. Many of these caregivers are simultaneously parenting healthy young family members, a distinction that’s earned them the unenviable label of the “sandwich” generation. As they struggle to care for both younger and older loved ones, they often fail to take care of their own health in the process—a perfectly understandable, but potentially hazardous, oversight. As a result, many of them suffer from higher rates of health problems, particularly depression. With the rapidly aging baby boomer population, Alzheimer’s disease— currently the sixth leading cause of death in the United States—will continue to affect more and more of us. Some estimate that one in eight baby boomers could develop Alzheimer’s. In the first six years of this century, while deaths from stroke, prostate cancer, breast cancer, heart disease, and HIV fell, Alzheimer’s disease deaths increased by a shocking 66 percent. Approximately one in every ten Americans over the age of
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