cooking Archives - Amazing Health Advances

Common Cooking Oil Destroys Brains!?

The AHA! Team — Sun, 26 Jan 2025 06:26:38 +0000

Al Sears, MD, CNS – It’s cheap, flavorless, and the most popular oil in America… But it’s destroying your brain. I’m talking about cooking oil that comes from soybeans. For the past 20 years or so, clever marketers have made all kinds of outlandish health claims about soy. They tell you it’s organic, high in protein, heart-healthy, and even prevents diabetes. Sadly, the truth is that unless it’s fermented into a traditional Japanese dish called natto, soy is toxic. Studies show that soybean products are loaded with estrogen mimickers that cause erectile dysfunction, man boobs, loss of bone and muscle mass, as well as at least half a dozen different types of cancer. And scientists have known for years that soy does not prevent diabetes. In fact, it impairs insulin secretion and may actually result in diabetes.1 But even worse than soy is the oil that comes from it. Meanwhile, researchers at the University of California, Riverside, recently revealed that cooking with soybean oil can upregulate a number of genetic switches in the hypothalamus part of the brain, and trigger a range of neurological changes that can result in:2 Alzheimer’s Parkinson’s Mood swings Anxiety Depression Schizophrenia Your body simply wasn’t designed to consume soy. Sadly, that hasn’t prevented Big Agra from pushing it on millions of unsuspecting Americans as healthy. By selling soy as a “health food,” Big Agra’s marketers have turned soybeans into America’s favorite cooking oil. And the problem is not just about cooking with soybean oil – because it is already present in dozens of commercial foods. These include most salad dressings, baked goods, and the so-called “healthy” whole-grain breads. It’s even in baby formula. The UC Riverside study also found that soybean oil could induce obesity, insulin resistance, diabetes, and fatty liver disease in mice. In this study, the researchers compared soybean oils to coconut oil. Then they looked at the hypothalamus of the mice. This is a small, but critical area of the brain that affects numerous body functions. The research team found that the soybean oils – but not coconut oil – caused more than 100 genes in the brain to stop working as they should. You see, soybean oil is loaded with pro-inflammatory omega-6s, which act as a metabolic poison when consumed in excess.3 Additional studies show that cooking with coconut oil produces the fewest changes in hypothalamic genes, and therefore carries the least risk of causing neurological damage.4 I recommend my patients use coconut oil every day to improve their health. Studies show the medium-chain triglycerides (MCTs) in coconut oil can: Protect against heart disease5 Reduce insulin resistance6 Boost brain function in people with Alzheimer’s disease7 Reduce inflammation and arthritis8 Prevent osteoporosis9 Protect the liver10 3 Ways To Add More Coconut Oil To Your Diet Here are three ways you can get more coconut oil in your diet – and ditch soybean oil once and for all… Fry with it. Coconut oil has a high smoke point. That means that it won’t degrade at high temperatures — leaving all the fatty acids intact. It’s especially great for pan searing. If you do cook with it, consider getting it without flavor. This is known as “expeller-pressed” coconut oil. Make a smoothie. Scoop a healthy serving of coconut oil (it’ll probably be solid, but that’s okay) into the blender. Mix in your favorite fresh fruits. Maybe even add some protein powder. Add organic milk and a little ice. Blend it all and enjoy a tasty, heart-healthy smoothie. Take it to go. This delicious and healthy trail mix is great for people on the go. Here’s how to make it… Ingredients: 1 cup almonds 1 cup cashews ¼ cup raw shelled pumpkin seeds ½ cup unsweetened coconut flakes ¼ cup coconut oil (melted) ½ cup raw honey 1 tsp vanilla extract 1 tsp Himalayan pink salt 1 cup dried fruit (optional) Directions: Preheat oven to 275 F. Place the almonds, cashews, pumpkin seeds, sunflower seeds, and coconut flakes in a food processor or blender. Pulse a few times to break into chunks. Place the coconut oil, raw honey, and vanilla extract in a medium saucepan over medium-high heat and allow to melt. Stir to combine, then add the ground nut mixture. Stir until everything is fully coated. Spread the trail mix evenly onto a baking sheet lined with parchment paper. Cook for 25-30 minutes until lightly browned, stirring once or twice. Remove from the oven, add the dried fruit, and sprinkle with sea salt. Press the mixture together firmly to form a tight, flat surface. Cool for 20-30 minutes or until fully hardened. Break into chunks. Store it in an airtight container. It will keep for up to a week. References: Deol P, et al. “Soybean oil is more obesogenic and diabetogenic than coconut oil and fructose in mouse: potential role for the liver.” PLoS One. 2015 Jul 22;10(7):e0132672. Deol P, et al. “Dysregulation of hypothalamic gene expression and the oxytocinergic system by soybean oil diets in male mice.” Endocrinology. 2020; 161(2). Patterson, E et al. “Health implications of high dietary omega-6 polyunsaturated fatty acids.” J Nutr Metab. 2012:539426. Deol P, et al. “Dysregulation of Hypothalamic gene expression and the oxytocinergic system by soybean oil diets in male mice.” Endocrinology. February 2020. 161(2). Khaw KT, et al. “Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women.” BMJ Open. 2018;(8)3:e020167. Han JR, et al. “Effects of dietary medium-chain triglyceride on weight loss and insulin sensitivity in a group of moderately overweight free-living type 2 diabetic Chinese subjects.” Metabolism. 2007;56(7):985-991. De la Rubia Orti JE, et al. “Improvement of main cognitive functions in patients with Alzheimer’s disease after treatment with coconut-oil enriched Mediterranean diet: A pilot study.” J Alzheimer’s Dis. July 20, 2018. Vysakh A, et al. “Polyphenolics isolated from virgin coconut oil inhibits adjuvant induced arthritis in rats through antioxidant and anti-inflammatory action.” Int Immunopharmacol. 2014;20(1):124-130. Hayatullina Z, et al. “Virgin coconut oil supplementation prevents bone loss in osteoporosis rat model.” Evid Based Complement Alternat Med. 2012;2012:237236. Otuechere CA, et al. “Virgin coconut oil protects against liver damage in albino rats challenged with the anti-folate combination, trimethoprim-sulfamethoxazole.”.J Basic Clin Physiol Pharmacol. 2014;25(2):249-253. To read the original article click here.

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Is Stainless Steel or Cast Iron Cookware Best? Is Teflon Safe?

The AHA! Team — Mon, 18 Nov 2024 06:38:10 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What is the best type of pots and pans to use? In my last video, I expressed concerns about the use of aluminum cookware. So, what’s the best type of pots and pans to use? As I discuss in my video Stainless Steel or Cast Iron: Which Cookware Is Best? Is Teflon Safe?, stainless steel is an excellent option. It’s the metal chosen for use “in applications where safety and hygiene are considered to be of the utmost importance, such as kitchenware.” But what about studies showing that the nickel and chromium in stainless steel, which keeps the iron in stainless unstained by rust, can leach into foods during cooking? The leaching only seems to occur when the cookware is brand new. “Metal leaching decreases with sequential cooking cycles and stabilizes after the sixth cooking cycle,” after the sixth time you cook with it. Under more common day-to-day conditions, the use of stainless steel pots is considered to be safe even for most people who are acutely sensitive to those metals. A little leaching metal can even be a good thing in the case of straight iron, like a cast iron skillet, which can have the “beneficial effect” of helping to improve iron status and potentially reduce the incidence of iron deficiency anemia among children and women of reproductive age. The only caveat is that you don’t want to fry in cast iron. Frying isn’t healthy regardless of cookware type, but, at hot temperatures, vegetable oil can react with the iron to create trans fats. What about using nonstick pans? Teflon, also known as polytetrafluoroethylene (PTFE), “is used as an inner coating material in nonstick cookware.” Teflon’s dark history was the subject of a 2019 movie called Dark Waters, starring Mark Ruffalo and Anne Hathaway. Employees in DuPont’s Teflon division started giving birth to babies with deformities before “DuPont removed all female staff” from the unit. Of course, the corporation buried it all, hiding it from regulators and the public. “Despite this significant history of industry knowledge” about how toxic some of the chemicals used to make Teflon were, it was able to keep it hidden until, eventually, it was forced to settle for more than half a billion dollars after one of the chemicals was linked to “kidney and testicular cancers, pregnancy-induced hypertension, ulcerative colitis, and high cholesterol.” “At normal cooking temperatures, PTFE-coated cookware releases various gases and chemicals that present mild to severe toxicity.” As you can see below and at 2:38 in my video, different gases are released at different temperatures, and their toxic effects have been documented. You’ve heard of “canaries in the coal mine”? This is more like “canaries in the kitchen, as cooking with Teflon cookware is well known to kill pet birds,” and Teflon-coated heat lamp bulbs can wipe out half a flock of chickens. “Apart from the gases released during heating the cooking pans, the coating itself starts damaging after a certain period. Some of the Teflon can start chipping off and make its way into the food It is normally advised to use slow heating when cooking in Teflon-coated pans,” but you can imagine how consumers might ignore that. And, if you aren’t careful, some of the Teflon can start chipping off and make its way into the food, though the effects of ingestion are unknown. I could find only one study that looks at the potential human health effects of cooking with nonstick pots and pans. Researchers found that the use of nonstick cookware was associated with about a 50 percent increased risk of colorectal cancer, but that may be because of what they were cooking. “Non-stick cookware is used in hazardous cooking methods (i.e. broiling, frying, grilling or barbecuing) at high temperatures mainly for meat, poultry or fish,” in which carcinogenic heterocyclic amines (HCA) are formed from the animal protein. Then, the animal fat can produce another class of carcinogens called polycyclic aromatic hydrocarbons (PAH). Though it’s possible it was the Teflon itself, which contains suspected carcinogens like that C8 compound from the movie Dark Waters, also known as PFOA, perfluorooctanoic acid. “Due to toxicity concerns, PFOA has been replaced with other chemicals such as GenX, but these new alternatives are also suspected to have similar toxicity.” We’ve already so contaminated the Earth with it, though, that we can get it prepackaged in food before it’s even cooked, particularly in dairy products, fish, and other meat; now, “meat is the main source of human exposure” to these toxic pollutants. Of those, seafood is the worst. In a study of diets from around the world, fish and other seafood were “major contributors” of the perfluoroalkyl substances, as expected, given that everything eventually flows into the sea. Though the aquatic food chain is the “primary transfer mechanism” for these toxins into the human diet, “food stored or prepared in greaseproof packaging materials,” like microwave popcorn, may also be a source. In 2019, Oral-B Glide dental floss was tested. Six out of 18 dental floss products researchers tested showed evidence of Teflon-type compounds. Did those who used those kinds of floss end up with higher levels in their bloodstream? Yes, apparently so. Higher levels of perfluorohexanesulfonic acid were found in Oral-B Glide flossers, as you can see below and at 5:28 in my video. There are a lot of environmental exposures in the modern world we can’t avoid, but we shouldn’t make things worse by adding them to consumer products. At least we have some power to “lower [our] personal exposure to these harmful chemicals.” This is the second in a three-video series on cookware. The first was Are Aluminum Pots, Bottles, and Foil Safe?, and the next is Are Melamine Dishes and Polyamide Plastic Utensils Safe?. What about pressure cooking? I covered that in Does Pressure Cooking Preserve Nutrients?. So, what is the safest way to prepare meat? See Carcinogens in Meat. Key Takeaways While concerns exist about nickel and chromium leaching from stainless steel cookware, these typically diminish with use. Stainless steel is generally considered safe for cooking, even for those sensitive to these metals. Cooking with cast iron can increase iron intake, potentially benefiting iron-deficiency anemia. However, frying in cast iron can lead to the formation of trans fats. Teflon (PTFE) coating in nonstick cookware has raised health concerns due to the release of toxic gases and chemicals at normal cooking temperatures. Prolonged use or overheating can damage the coating, leading to ingestion of Teflon particles. Research suggests a potential link between the use of nonstick cookware and an increased risk of colorectal cancer, possibly due to the cooking methods used with these pans and the formation of carcinogens. Chemicals like PFOA, used in nonstick coatings, have widespread environmental contamination, affecting food sources like seafood. Meat is the main source of human exposure to these toxic pollutants. Additionally, consumer products like dental floss may contain similar compounds, contributing to personal exposure. To read the original article click here.

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Can We Safely Use Aluminum Foil, Bottles, and Pots?

The AHA! Team — Mon, 11 Nov 2024 06:39:34 +0000

Michael Greger M.D. FACLM via Nutrition Facts – DNA damage is assessed in users of aluminum cookware. “Over the last decades, the toxicity of aluminum for humans has been heavily discussed and is still not completely clarified.” Those occupationally exposed to aluminum—for instance, in smelter plants—suffer from oxidative stress and free radicals that can damage their DNA. What about just using aluminum cookware? Articles like “Metal Exposures from Aluminum Cookware: An Unrecognized Public Health Risk in Developing Countries,” suggesting an “unrecognized public health risk,” were limited to the developing world where “cookware is made in informal shops by casting liquid aluminum melted from a collection of scrap metal,” including the likes of vehicle radiators, lead batteries, and computer parts, which is how you can get so much lead leaching into people’s food. Then “The Relationship Between Plasma Aluminum Content, Lymphocyte DNA Damage, and Oxidative Status in Persons Using Aluminum Containers and Utensils Daily” was published, suggesting that aluminum itself may be harmful. Most of our aluminum exposure comes from processed junk food containing aluminum additives, “including those within some processed cheeses, baking powders, cake mixes, frozen dough, and pancake mixes.” However, about 20 percent of the daily intake of aluminum may come from aluminum cooking utensils, such as “pans, pots, kettles, and trays.” Might this cause a problem? Researchers took blood from consumers who used aluminum cookware versus those who did not and found that not only did the aluminum users have twice the level of aluminum in their blood, as you can see below and at 1:33 in my video Are Aluminum Pots, Bottles, and Foil Safe?, but they had more free radical damage of their body fats and proteins. What’s more, the total antioxidant capacity of the bloodstream of those using aluminum cookware was compromised, so they suffered significantly more DNA damage. Indeed, as you can see below and at 1:52 in my video, those with the highest levels of aluminum in their blood tended to suffer significantly more damage to their DNA. No surprise, since “aluminum is considered to be a pro-oxidant agent.” These folks weren’t just casually using aluminum pots, though. Specifically, they use them every day to cook and store acidic foods, like yogurt and tomato sauce, which can leach out more aluminum. But, even using “camping dishes,” which tend to be aluminum since it’s so light, for just one week, could greatly exceed the tolerable weekly intake guidelines, especially for children, if you incorporated something acidic, like marinating a fresh catch in lemon juice. Once in a while won’t make much difference, but these findings suggest that you may not want to cook in aluminum day in and day out. What about aluminum drinking bottles? They’re nice and light, but children drinking two cups a day of tea or juice from them could exceed the tolerable aluminum exposure limit. So, out of an abundance of caution, safety authorities like the German Federal Institute for Risk Assessment “recommend that consumers avoid the use of aluminum pots or dishes for acidic or salted foodstuffs such as apple sauce, rhubarb, tomato puree, or salt herring…thus prophylactically avoiding the ‘unnecessary ingestion’ of aluminum.” What about aluminum foil? Wrapping and baking food in aluminum foil is a common culinary practice. The concern is that this could represent “a potentially hazardous source of aluminum in the human diet.” When put to the test, there was leakage of aluminum from the foil to the food, but the amount was so small that it would be more of an issue for small children or those suffering from diminished kidney function. What about just wrapping food in foil to store it in the refrigerator? Only marginal increases in aluminum are seen—except when the food is in contact with the foil and, at the same time, certain other types of metal, such as stainless steel, which is largely iron. That sets up a battery and “can lead to tremendous food aluminum concentrations.” For example, as you can see below and at 4:34 in my video, the aluminum levels in a ham before and after a day covered in foil are negligible; there’s hardly a bump in the foil-covered ham. But, if that same foil-wrapped ham sits on top of a steel tray or serving plate for a day, the aluminum levels in the ham shoot up. Finally, you know how aluminum foil is often glossy on one side and dull on the other? Which would be worse? Fish fillets were baked and grilled both ways, wrapped with the glossy side out versus the dull side out, and no significant difference was found. This is the first in a series of three videos on cookware. Stay tuned for Stainless Steel or Cast Iron: Which Cookware Is Best? Is Teflon Safe? and Are Melamine Dishes and Polyamide Plastic Utensils Safe?. I’ve discussed aluminum in antiperspirants, food, medications, and tea. Check out the related posts. Key Takeaways Those working in industries involving aluminum, like smelter plants, face oxidative stress and DNA damage due to exposure to aluminum, which can be detrimental to their health. The use of aluminum cookware, especially in developing countries where it’s often made from scrap metal containing contaminants like lead, can lead to significant aluminum leaching into food, posing a potential health risk. Regular use of aluminum cookware correlates with elevated aluminum levels in the blood, increased free radical damage to body fats and proteins, compromised antioxidant capacity, and higher rates of DNA damage, suggesting potential health hazards. Cooking or storing acidic foods (e.g., tomato sauce or yogurt) in aluminum cookware can exacerbate aluminum leaching, emphasizing the importance of avoiding such practices, particularly for daily use. Besides cookware, processed foods containing aluminum additives contribute significantly to daily aluminum intake. Drinking from aluminum bottles, particularly for children, can also exceed safe exposure limits, prompting cautionary recommendations from safety authorities. To read the original article click here.

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Can We Safely Use Melamine Dishes and Polyamide Plastic Utensils?

The AHA! Team — Fri, 08 Nov 2024 06:19:29 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Melamine is used to make a variety of hard plastic “food contact items such as cups, plates, bowls, and utensils because they are dishwasher safe, inexpensive, and durable.” I recommend glass, ceramic, porcelain, or stainless steel tableware and wooden or stainless steel cooking utensils. Melamine is used to make a variety of hard plastic “food contact items such as cups, plates, bowls, and utensils because they are dishwasher safe, inexpensive, and durable.” If that word sounds familiar, it may be because melamine has also been added illegally to protein products to game the system to make it appear that “food commodities” like pet food contain more protein than they actually do. By 2007, more than a thousand potentially contaminated pet food products were recalled By 2007, more than a thousand potentially contaminated pet food products were recalled after “the chemical was found to be a contaminant in wheat gluten used in those products,” but not before it caused disease and death in pets throughout North America. “It is presumed that melamine was intentionally added by suppliers in China to falsely elevate the measured protein content and, hence, the monetary value of these products.” The pet food scandal was just the writing on the wall. The following year, “melamine was discovered to be the cause of an outbreak of urinary tract stones and renal failure” (kidney stones and kidney failure), affecting hundreds of thousands of infants and young children throughout China. “Investigations revealed that the compound was added illegally to powdered milk and baby formulas to falsify protein content.” As I discuss in my video Are Melamine Dishes and Polyamide Plastic Utensils Safe?, in the United States, you can find it in food packaging and sneaking its way into animal feed. However, those using melamine dishware can be exposed directly, as it migrates straight into the food upon exposure to heat. In fact, “cooking spoons and crockery made of melamine resin are not suited for microwaves and cooking,” according to food safety authorities. Okay, but what if you never cook with it, fry with it, or microwave it? What if you just use melamine to eat out of? In “A Crossover Study of Noodle Soup Consumption in Melamine Bowls and Total Melamine Excretion in Urine,” researchers measured the amount of melamine flowing through the study subjects’ bodies compared to eating the same soup out of ceramic bowls. “Melamine tableware may release large amounts of melamine when used to serve high-temperature foods” Their findings? “Melamine tableware may release large amounts of melamine when used to serve high-temperature foods”—and not even hot foods. “Melamine migration can be detectable from daily-use melamine-made tableware, even in the low temperatures,” like just warm water. Why do we care? Because the level of melamine you’re exposed to “is signiﬁcantly associated with kidney function deterioration in patients with early-stage CKD,” chronic kidney disease, in which even relatively “low melamine levels may cause a rapid decline in kidney function.” So, I would suggest glass, ceramic, porcelain, or stainless steel tableware instead. What about polyamide utensils, common black plastic spoons, spatulas, and the like? All sorts of different plastic materials are used in kitchen utensils. Polyamide is “typically used for turners [spatulas] or ladles due to their high heat and oil resistance.” “However, components of this plastic can migrate from the utensils into the food and consequently be ingested by consumers.” Out of 33 utensils tested, nearly 1 in 3 exceeded the upper safety limit. The German Federal Institute for Risk Assessment “recommends that consumers keep contact with food as brief as possible when using PA [polyamide] kitchen gadgets, especially at high temperatures,” such as above the temperature at which we may drink hot tea or coffee. A different survey of black plastic kitchen utensils found about a third contaminated with flame retardant chemicals. “Utensils for frying may lead to considerable dietary exposure.” Why? Because it may be made from plastic recycled from electronic equipment that was impregnated with the stuff. Then, should you dip the polyamide utensil into oil, the chemicals can trickle out, suggesting that using such “utensils for frying may lead to considerable dietary exposure.” The black dye itself in some polyamide utensils can leach out, too. Eventually, with enough use, the levels drop, but it may take the equivalent of boiling the utensils for about a hundred hours before the dye leaking approaches safety levels. It’s probably just easier to use utensils that are wooden or stainless steel. This is the last in a three-part series of cookware videos. If you missed the others, check out Are Aluminum Pots, Bottles, and Foil Safe? and Stainless Steel or Cast Iron: Which Cookware Is Best? Is Teflon Safe?. It may not be safe to microwave melamine, but what about microwaving in general? See Are Microwaves Safe? and The Effects of Radiation Leaking from Microwave Ovens. Key Takeaways Melamine, known for its use in hard plastic food contact items like cups and utensils, has been illegally added to protein products, leading to pet food recalls and disease and death of pets themselves, and later, to contaminated baby formulas and powdered milk in China. Melamine exposure, particularly from dishware, can lead to kidney problems, with significant implications for individuals with chronic kidney disease. Opt for safer alternatives like glass, ceramic, porcelain, or stainless steel tableware to minimize exposure to melamine. Polyamide utensils, like black plastic spoons and spatulas, pose migration risks, with some exceeding safety limits and potentially containing flame retardant chemicals. Choose wooden or stainless steel utensils over polyamide to reduce the risk of chemical exposure and dye leaching. To read the original article click here.

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Cooking Therapy Benefits for Stress + Mental Health

AHA Publisher — Sat, 11 Jul 2020 07:00:45 +0000

Jillian Levy, CHHC via Dr. Axe – You probably already know that cooking the majority of your meals at home, rather than relying on takeout and restaurants, offers a number of health advantages, including keeping your calorie intake in check and saving you money. That’s not all, however, as cooking therapy — how does cooking make you feel? — is also beneficial for mental health. Cooking therapy, also referred to as culinary therapy or kitchen therapy, is one way to simultaneously “nourish your mind and feed your soul,” as described by a Psychology Today article. What are some of the best things about cooking therapy as a form of self-care? Not only can it help relieve anxiety, but it’s also accessible to just about everybody, actually saves you money (unlike most hobbies!), and produces a finished product that can be shared or just enjoyed on your own. Ready to get cooking? Find out more below about how cooking and baking can support both your physical and mental health in a number of unique ways. What Is Cooking Therapy? Cooking therapy/culinary therapy has been defined by some experts as “the therapeutic technique that uses arts, cooking, gastronomy, and an individual’s personal, cultural, and familial relationship with food to address emotional and psychological problems.” Preparing food is activity is one that you can do at home, and that can be incorporated into treatment plans at mental health clinics and therapist offices. Cooking and baking as a form of a stress relief is now recommended for people dealing with a wide range of health conditions, including depression, anxiety, chronic stress, eating disorders, ADHD and addiction. How can cooking relieve stress? According to a 2018 review, some of the many ways in which cooking (and baking therapy too) can help to reduce anxiety symptoms and perk up your mood include by giving you a sense of control, accomplishment and providing (for yourself and for whomever else you cook), while having a positive influence on socialization, self-esteem and overall quality of life. Cooking and Mental Health Why is cooking good for mental health? According to recent research focused on culinary therapy, here are some of the ways that cooking therapy can improve your mood and general well-being: Requires concentration, so can act a healthy distraction that allows you to slow down and “get out of your head.” Can serve as a form of mindfulness. As one author put it, “Cooking is meditation with the promise of a good meal afterward.” Awakens your senses, requiring you to pay attention to the present moment. Can help you get into a “flow state,” since it’s both challenging and enjoyable at the same time. Encourages you to learn new skills and expand your knowledge base. Provides an “escape” and breaks up the monotony of your daily routine, since there are always new recipes to try. Can improve quality of life among people coping with addictions and serious illnesses, such as cancer. May help you feel less anxious, depressed or overwhelmed, since cooking gives you a feeling of accomplishment and can also provide pleasure. Additionally, it’s a way to practice gratitude for the food available to you and can give you a boost in self-esteem if you take the time to appreciate and enjoy what you’ve made. Is cooking creative? Definitely, which is why some researchers also refer to cooking as “culinary art.” Both baking and cooking give you outlets to express yourself and produce something tangible of substance. It’s an added bonus that you can eat and share your work of art! Other Benefits of Cooking What are other advantages of cooking? If you need a nudge to spend more time in your kitchen, here are some other benefits of cooking: Physical benefits of cooking — Compared to sedentary hobbies like reading, watching TV or working on the computer, cooking and baking require you to be up on your feet, fetching ingredients, mixing, chopping and cleaning up afterward. It might not be an intense workout, but a cooking session is one way to do something that’s both fun and relatively active at the same time. It’s even been shown to decrease the risk of disability, loss of independence and malnutrition among elderly adults, since it requires multiple physical and mental skills to be utilized simultaneously. Benefits of cooking together as a family/couple — You might normally think of meal planning, cooking and cleaning up the mess as a hassle, but research suggests that exploring recipes together with your family/partner, planning and then cooking the meals as a team can actually be a fun way to gather, bond and enjoy time together. Saving money — If you typically rely on takeout and convenience foods, cooking more meals at home is a great way to eat healthy on a budget and start saving money. Cooking with seasonal, local produce is another money-saving solution, since not only are the ingredients fresh and taste great, but they may be cheaper too. Another way to keep costs down is to take inventory of ingredients you already have and then come up with creative new ways to use them. Eating healthier — Many studies have found that when people cook for themselves at home they tend to consume less calories overall and eat better-quality foods. If you take the time to carefully prepare a meal, you’re also less likely to zone out while eating and more inclined to to practice mindful eating, take your time and pay attention to your hunger and fullness cues. Supporting overall cognitive health — Studies have shown that when adults focus on eating simple, anti-inflammatory foods like greens, berries, nuts, seeds and fish, they tend to experience benefits related to their general well-being, including: Reduced oxidative stress/free radical damage Lower inflammation Protection against dementia, cognitive decline and Alzheimer’s disease, heart disease, weight gain, and metabolic syndrome Improved blood sugar Lowered risk for obesity Improved mobility and quality of life Healthy Recipes for the Mind One way to take the benefits of kitchen therapy to the next level is by preparing healthy, nourishing recipes that you can feel good about eating and sharing. Nutrient-dense foods are also supportive of cognitive/mental health and can even lower your risk for issues like depression and dementia. What types of foods should you focus on in order to take care of your mind? Those that are emphasized on the MIND diet, a healthy eating plan that has the goal of lowering your risk for cognitive disorders, include: Vegetables, especially leafy greens like spinach, kale, etc. All other fresh vegetables are also included, such as cruciferous veggies like broccoli, Brussels sprouts, peppers, tomatoes, carrots, mushrooms, green beans, etc. Fresh fruit, especially all types of berries, including strawberries, blueberries, raspberries, blackberries, cherries, cranberries, etc. Nuts and seeds, such as walnuts, almonds, chia seeds and flaxseeds Beans and legumes, such as chickpeas, black beans, lentils, etc. Whole grains, such as oatmeal, quinoa, brown rice, barley, farro, 100 percent whole-wheat breads, etc. Fish, particularly wild-caught, fatty fish like like salmon, sardines, halibut, trout, tuna and mackerel, which are the best sources of omega-3 fats Lean meats like poultry, ideally that are pasture-raised and not breaded or fried Olive oil, which is used as the “main cooking oil” and can also be drizzled over salad, veggies, etc. Need some more inspiration? If learning about new ingredients and exploring novel recipes make cooking more fun for you, try stocking your kitchen with some of these interesting, healthy ingredients: Bone broth (numerous ways to use this, including in soups, stews, marinades, omelets and even baked goods) Beetroot powder (great in smoothies, sauces, salad dressings and gravy) Cassava, tiger nut, banana and chickpea flours (try these gluten-free flours in baked goods, flat breads and more) Freekeh (an ancient grain that can sub in for buckwheat, quinoa or farro) Kombu (a type of seaweed used in soups, stews and salads) Natto (similar to miso, used in mostly Japanese dishes) Medicinal mushrooms (can be used to brew tea or make broths) Risks and Side Effects Are there any downsides to partaking in culinary therapy? Not really, as long as you don’t take it too seriously and put pressure on yourself. View it as a fun and creative activity, rather another chore or complicated task. Try easy recipes that you naturally feel drawn to, and don’t be hard on yourself if you improvise a recipe and wind up messing things up. Conclusion Cooking therapy, also called culinary or kitchen therapy, is a therapeutic technique that uses the art of cooking (or baking or gastronomy) to address emotional and psychological problems and improve mental health. What are the mental health benefits of cooking at home? Cooking can be relaxing, serves as a way of practicing mindfulness, improves concentration, can get you into a “flow state,” is a creative outlet and more. Other benefits of cooking include fostering connection with others, eating healthier overall, saving money, and supporting cognitive health in ways such as lowering inflammation and oxidative stress. A high-quality diet plays a major role in keeping your brain healthy. Therefore to get the most from cooking therapy, emphasize whole foods like greens, berries, nuts, seeds, whole grains and fish. To read the original article click here. For more articles from Dr. Axe click here.

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