The Brain Health Kitchen – by Dr. Annie Fenn

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This is a cookbook built around the MIND diet, which we talked about in our “Four Ways To Upgrade The Mediterranean Diet” article.

As such, it’s a top-tier gold-standard diet to be following for brain health, and having it as a book of recipes makes actually eating this way a lot easier!

The book does talk about the science first before getting to the recipes, so don’t worry, you won’t have to reverse engineer the dietary guidelines from the recipes; everything is explained well.

The recipes (of which there are 100) are diverse enough to be interesting without being so complicated as to be difficult. The ingredients are largely nutritional powerhouses, and most if not all can be found in your nearest reasonable-sized supermarket. Also, the recipes are (as you might reasonably expect), very plant-forward, but not entirely plant-based (as you might have guessed from the salmon on the front cover).

Bottom line: if you’d like to eat more healthily for your brain, but are a little stumped on what to do with the four ingredients you remember are brain-healthy, this book will help expand your horizons—not to mention your culinary repertoire!

Click here to check out The Brain Health Kitchen: Preventing Alzheimer’s Through Food, and look after your brain!

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    Dr. Duff’s book offers a no-nonsense approach to anxiety with profanity-laced, down-to-earth advice, explaining CBT, somatic therapies, and more in just 74 pages.

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  • Sticky Jackfruit Burgers

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    All the taste and experience of pulled pork, without the increased risk of cancer and metabolic disease. On the contrary, jackfruit introduces lots of fiber, vitamins, carotenoids, and flavanones. We’ll have to do a main feature about jackfruit sometime; it’s an unusual fruit especially for its protein content, but for now, let’s get cooking!

    You will need

    • 1 can (14oz/400g) green jackfruit, drained (the flesh will not, in fact, be green—this is referring to the fruit being unripe and thus still firm in texture, which is what we want. The outside of the fruit, which will not be in the can, will have been green)
    • 1/4 red cabbage, thinly sliced
    • 1/2 carrot, grated
    • 6 mangetout, thinly sliced
    • 2 tbsp mayonnaise (your preference what kind, and yes, vegan is fine too)
    • 1 tbsp extra virgin olive oil
    • 1 tbsp gochujang paste (if you can’t find gochujang paste locally, you can either order it online (here it is on Amazon) or substitute with harissa paste, which is not the same—it uses different spices—but will do the same job here re texture, umami taste, and level of spiciness)
    • 1 tbsp soy sauce
    • 1 tbsp balsamic vinegar
    • 1 tsp apple cider vinegar
    • 1 tsp garlic paste
    • 1 tsp tomato paste
    • 1 tsp ginger paste
    • 1 tsp chili flakes
    • 3½ fl oz water
    • 2 burger buns (unless you make them yourself, burger buns will probably not be healthy; you can, however, also look for small round wholemeal breads—the name of which varies far too much by region for us to try to get a catch-all name here—and use them in place of burger buns)

    Method

    (we suggest you read everything at least once before doing anything)

    1) Combine the garlic paste, ginger paste, tomato paste, gochujang paste, soy sauce, balsamic vinegar, and chili flakes in a saucepan

    2) Boil the 3½ fl oz water we mentioned; add it to the saucepan, mixing well, turn on the heat and let it simmer for 5 minutes or until it is thick and sticky (it will thicken more as it cools, too, so don’t worry if it doesn’t seem thick enough yet). Set it aside.

    3) Dry the jackfruit (using strong kitchen paper should be fine), add the olive oil to a skillet and bring it to a high heat; add the jackfruit and fry on both sides for a few minutes, until it looks cooked (remember, while this may look like animal meat, it’s not, so there’s no danger of undercooking here).

    4) When the jackfruit looks a nice golden-brown, add two thirds of the sauce from the saucepan, and break apart the jackfruit a bit (this can be done with a wooden/bamboo spatula, so as to not damage your pan), When it all looks how you’d expect pulled jackfruit (or pulled pork) to look, take it off the heat.

    5) Combine the carrot, cabbage, and mangetout in a small bowl, adding the apple cider vinegar and mixing well; this will be the coleslaw element

    6) Mix the remaining sauce with the mayonnaise

    7) (optional) toast the burger buns

    8) Assemble the burgers; we recommend the following order: bottom bun, pulled jackfruit, coleslaw, gochujang mayo, top bun

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Hot And Sour Shiitake Soup

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    This is a popular, easy, and delicious soup that nonetheless is not found in many western kitchens, despite being enjoyed in restaurants/take-out. Best of all, making it at home means that you know all the ingredients, can account for quality, and also can customize it per your preferences (i.e. how much heat/sourness you like).

    You will need

    • 3 cups shiitake mushrooms, sliced
    • 3 cups bok choy, chopped
    • 2 cups cherry tomatoes, quartered
    • 1 cup carrot, grated
    • 3 spring onions, chopped
    • 2 shallots, sliced lengthways
    • 2 serrano chilis (or similar), sliced thinly
    • 2 tbsp apple cider vinegar
    • 1 tbsp lemon juice
    • 1 tbsp fresh ginger, sliced into 1″ strips
    • 1 tsp black pepper, coarse ground
    • ½ bulb garlic, crushed
    • 6 cups low-sodium vegetable stock. Ideally you will have made it yourself from vegetable cuttings that you saved in the freezer until you had enough to make stock from, but if that’s not an option, then low-sodium vegetable stock cubes can be purchased and used.
    • Garnish: ¼ cup (or 4 tbsp) cilantro, chopped, or if you have the soap gene, then this time we recommend chopped basil as the subsitution

    Method

    (we suggest you read everything at least once before doing anything)

    1) Put the ginger in a big pot with the stock; cover and simmer for about 20 minutes (otherwise the ginger flavor will remain mostly concentrated in the ginger strips).

    2) Bring it to a boil and add the bok choy, mushrooms, shallots, chili peppers, and the carrot; simmer for another 5 minutes

    3) Add the remaining ingredients except for the garnish, and simmer for another 5 minutes

    4) Serve, adding the garnish

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • It’s Not Hysteria – by Dr. Karen Tan

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    Firstly, who this book is aimed at: in case it wasn’t clear, this book assumes you have, or at least have had, a uterus. If that’s not you, then well, it’ll still be an interesting read but it won’t be about your reproductive health.

    Secondly, about that “reproductive health”: it’s mostly not actually about reproductive health literally, but rather, the health of one’s reproductive organs and the things that they affect—which is a lot more than the ability to reproduce!

    Dr. Tang takes us on a (respectably in-depth) tour of the relevant anatomy, before moving on to physiology, before continuing to pathology (i.e. things that can go wrong, and often do), and finally various treatment options, including elective procedures, and the pros and cons thereof.

    She also talks the reader through talking about things with gynecologists and other healthcare providers, and making sure concerns are not dismissed out-of-hand (something that happens a lot, of course).

    The style throughout is quite detailed prose, but without being difficult at all to read, and (assuming one is interested in the topic) it’s very engaging.

    Bottom line: if you would like to know more about uteri and everything that is (or commonly/unfortunately) can be attached to them, the effects they have on the rest of the body and health, and what can be done about things not being quite right, then this is a good book for that.

    Click here to check out It’s Not Hysteria, and understand more of what’s going on down there!

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  • Body Language (In The Real World)

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    Forget What You Think You Know About Body Language

    …unless it’s about a specific person whose habits and mannerisms you know intimately, in which case, you probably have enough personal data stored up to actually recognize patterns à la “when my spouse does this, then…”, and probably do know what’s going on.

    For everyone else… our body language can be as unique as our idiolect

    What’s an idiolect? It’s any one given person’s way of speaking/writing, in their natural state (i.e. without having to adjust their style for some reason, for example in a public-facing role at work, where style often becomes much narrower and more consciously-chosen).

    Extreme example first

    To give an extreme example of how non-verbal communication can be very different than a person thinks, there’s an anecdote floating around the web of someone whose non-verbal autistic kid would, when he liked someone who was visiting the house, hide their shoes when they were about to leave, to cause them to stay longer. Then one day some relative visited and when she suggested that she “should be going sometime soon”, he hurried to bring her her shoes. She left, happy that the kid liked her (he did not).

    The above misunderstanding happened because the visitor had the previous life experience of “a person who brings me things is being helpful, and if they do it of their own free will, it’s because they like me”.

    In other words…

    Generalizations are often sound… In general

    …which does not help us when dealing with individuals, which as it turns out, everyone is.

    Clenched fists = tense and angry… Except when it’s just what’s comfortable for someone, or they have circulation issues, or this, or that, or the other.

    Pacing = agitated… Except when it’s just someone who finds the body in motion more comfortable

    Relaxed arms and hands = at ease and unthreatening… Unless it’s a practitioner of various martial arts for whom that is their default ready-for-action state.

    Folded arms = closed-off, cold, distant… Or it was just somewhere to put one’s hands.

    Lack of eye contact = deceitful, hiding something… Unless it’s actually for any one of a wide number of reasons, which brings us to our next section:

    A liar’s “tells”

    Again, if you know someone intimately and know what signs are associated with deceit in them, then great, that’s a thing you know. But for people in general…

    A lot of what is repeated about “how to know if someone is lying” has seeped into public consciousness from “what police use to justify their belief that someone is lying”.

    This is why many of the traditional “this person is lying” signs are based around behaviors that show up when in fact “this person is afraid, under pressure, and talking to an authority figure who has the power to ruin their life”:

    Research on Non-verbal Signs of Lies and Deceit: A Blind Alley

    But what about eye-accessing cues? They have science to them, right?

    For any unfamiliar: this is about the theory that when we are accessing different parts of our mind (such as memory or creativity, thus truthfulness or lying), our eyes move one way or another according to what faculty we’re accessing.

    Does it work? No

    But, if you carefully calibrate it for a specific person, such as by asking them questions along the lines of “describe your front door” or “describe your ideal holiday”, to see which ways they look for recall or creativity… Then also no:

    The Eyes Don’t Have It: Lie Detection and Neuro-Linguistic Programming

    How can we know what non-verbal communication means, then?

    With strangers? We can’t, simply. It’s on us to be open-minded, with a healthy balance of optimism and wariness.

    With people we know? We can build up a picture over time, learn the person’s patterns. Best of all, we can ask them. In the moment, and in general.

    For more on optimizing interpersonal communication, check out:

    Save Time With Better Communication

    …and the flipside of that:

    The Problem With Active Listening (And How To Do It Better)

    Take care!

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  • Mental Health Courts Can Struggle to Fulfill Decades-Old Promise

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    GAINESVILLE, Ga. — In early December, Donald Brown stood nervously in the Hall County Courthouse, concerned he’d be sent back to jail.

    The 55-year-old struggles with depression, addiction, and suicidal thoughts. He worried a judge would terminate him from a special diversion program meant to keep people with mental illness from being incarcerated. He was failing to keep up with the program’s onerous work and community service requirements.

    “I’m kind of scared. I feel kind of defeated,” Brown said.

    Last year, Brown threatened to take his life with a gun and his family called 911 seeking help, he said. The police arrived, and Brown was arrested and charged with a felony of firearm possession.

    After months in jail, Brown was offered access to the Health Empowerment Linkage and Possibilities, or HELP, Court. If he pleaded guilty, he’d be connected to services and avoid prison time. But if he didn’t complete the program, he’d possibly face incarceration.

    “It’s almost like coercion,” Brown said. “‘Here, sign these papers and get out of jail.’ I feel like I could have been dealt with a lot better.”

    Advocates, attorneys, clinicians, and researchers said courts such as the one Brown is navigating can struggle to live up to their promise. The diversion programs, they said, are often expensive and resource-intensive, and serve fewer than 1% of the more than 2 million people who have a serious mental illness and are booked into U.S. jails each year.

    People can feel pressured to take plea deals and enter the courts, seeing the programs as the only route to get care or avoid prison time. The courts are selective, due in part to political pressures on elected judges and prosecutors. Participants must often meet strict requirements that critics say aren’t treatment-focused, such as regular hearings and drug screenings.

    And there is a lack of conclusive evidence on whether the courts help participants long-term. Some legal experts, like Lea Johnston, a professor of law at the University of Florida, worry the programs distract from more meaningful investments in mental health resources.

    Jails and prisons are not the place for individuals with mental disorders, she said. “But I’m also not sure that mental health court is the solution.”

    The country’s first mental health court was established in Broward County, Florida, in 1997, “as a way to promote recovery and mental health wellness and avoid criminalizing mental health problems.” The model was replicated with millions in funding from such federal agencies as the Substance Abuse and Mental Health Services Administration and the Department of Justice.

    More than 650 adult and juvenile mental health courts were operational as of 2022, according to the National Treatment Court Resource Center. There’s no set way to run them. Generally, participants receive treatment plans and get linked to services. Judges and mental health clinicians oversee their progress.

    Researchers from the center found little evidence that the courts improve participants’ mental health or keep them out of the criminal justice system. “Few studies … assess longer-term impacts” of the programs “beyond one year after program exit,” said a 2022 policy brief on mental health courts.

    The courts work best when paired with investments in services such as clinical treatment, recovery programs, and housing and employment opportunities, said Kristen DeVall, the center’s co-director.

    “If all of these other supports aren’t invested in, then it’s kind of a wash,” she said.

    The courts should be seen as “one intervention in that larger system,” DeVall said, not “the only resource to serve folks with mental health needs” who get caught up in the criminal justice system.

    Resource limitations can also increase the pressures to apply for mental health court programs, said Lisa M. Wayne, executive director of the National Association of Criminal Defense Lawyers. People seeking help might not feel they have alternatives.

    “It’s not going to be people who can afford mental health intervention. It’s poor people, marginalized folks,” she said.

    Other court skeptics wonder about the larger costs of the programs.

    In a study of a mental health court in Pennsylvania, Johnston and a University of Florida colleague found participants were sentenced to longer time under government supervision than if they’d gone through the regular criminal justice system.

    “The bigger problem is they’re taking attention away from more important solutions that we should be investing in, like community mental health care,” Johnston said.

    When Melissa Vergara’s oldest son, Mychael Difrancisco, was arrested on felony gun charges in Queens in May 2021, she thought he would be an ideal candidate for the New York City borough’s mental health court because of his diagnosis of autism spectrum disorder and other behavioral health conditions.

    She estimated she spent tens of thousands of dollars to prepare Difrancisco’s case for consideration. Meanwhile, her son sat in jail on Rikers Island, where she said he was assaulted multiple times and had to get half a finger amputated after it was caught in a cell door.

    In the end, his case was denied diversion into mental health court. Difrancisco, 22, is serving a prison sentence that could be as long as four years and six months.

    “There’s no real urgency to help people with mental health struggles,” Vergara said.

    Critics worry such high bars to entry can lead the programs to exclude people who could benefit the most. Some courts don’t allow those accused of violent or sexual crimes to participate. Prosecutors and judges can face pressure from constituents that may lead them to block individuals accused of high-profile offenses.

    And judges often aren’t trained to make decisions about participants’ care, said Raji Edayathumangalam, senior policy social worker with New York County Defender Services.

    “It’s inappropriate,” she said. “We’re all licensed to practice in our different professions for a reason. I can’t show up to do a hernia operation just because I read about it or sat next to a hernia surgeon.”

    Mental health courts can be overly focused on requirements such as drug testing, medication compliance, and completing workbook assignments, rather than progress toward recovery and clinical improvement, Edayathumangalam said.

    Completing the programs can leave some participants with clean criminal records. But failing to meet a program’s requirements can trigger penalties — including incarceration.

    During a recent hearing in the Clayton County Behavioral Health Accountability Court in suburban Atlanta, one woman left the courtroom in tears when Judge Shana Rooks Malone ordered her to report to jail for a seven-day stay for “being dishonest” about whether she was taking court-required medication.

    It was her sixth infraction in the program — previous consequences included written assignments and “bench duty,” in which participants must sit and think about their participation in the program.

    “I don’t like to incarcerate,” Malone said. “That particular participant has had some challenges. I’m rooting for her. But all the smaller penalties haven’t worked.”

    Still, other participants praised Malone and her program. And, in general, some say such diversion programs provide a much-needed lifeline.

    Michael Hobby, 32, of Gainesville was addicted to heroin and fentanyl when he was arrested for drug possession in August 2021. After entry into the HELP Court program, he got sober, started taking medication for anxiety and depression, and built a stable life.

    “I didn’t know where to reach out for help,” he said. “I got put in handcuffs, and it saved my life.”

    Even as Donald Brown awaited his fate, he said he had started taking medication to manage his depression and has stayed sober because of HELP Court.

    “I’ve learned a new way of life. Instead of getting high, I’m learning to feel things now,” he said.

    Brown avoided jail that early December day. A hearing to decide his fate could happen in the next few weeks. But even if he’s allowed to remain in the program, Brown said, he’s worried it’s only a matter of time before he falls out of compliance.

    “To try to improve myself and get locked up for it is just a kick in the gut,” he said. “I tried really hard.”

    KFF Health News senior correspondent Fred Clasen-Kelly contributed to this report.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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  • Practical Optimism – by Dr. Sue Varma

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    We’ve written before about how to get your brain onto a more positive track (without toxic positivity), but there’s a lot more to be said than we can fit into an article, so here’s a whole book packed full with usable advice.

    The subtitle claims “the art, science, and practice of…”, but mostly it’s the science of. If there’s art to be found here, then this reviewer missed it, and as for the practice of, well, that’s down to the reader, of course.

    However, it is easy to use the contents of this book to translate science into practice without difficulty.

    If you’re a fan of acronyms, initialisms, and other mnemonics (such as the rhyming “Name, Claim, Tame, and Reframe”), then you’ll love this book as they come thick and fast throughout, and they contribute to the overall ease of application of the ideas within.

    The writing style is conversational but with enough clinical content that one never forgets who is speaking—not in the egotistical way that some authors do, but rather, just, she has a lot of professional experience to share and it shows.

    Bottom line: if you’d like to be more optimistic without delving into the delusional, this book can really help a lot with that (in measurable ways, no less!).

    Click here to check out Practical Optimism, and brighten up your life!

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