Go Nuts!

Have you ever noticed that some of your strongest food memories are of rich, fat laden meals shared with family and friends? According to new research, this may not be a coincidence. A study published last week in the Proceedings of the National Academy of Sciences demonstrates that digesting fatty foods enhances memory consolidation using the same neural pathway as emotional learning.

This finding has far reaching implications for cognitive therapies to fight over-eating, but may also suggest new, easy to implement strategies for memory enhancement. Pistachios anyone?

In the study, rats being trained on memory tasks were administered a substance called oleoylethanolamide (OEA) that normally increases in the gut after the ingestion of dietary fat (not carbohydrate or protein). Several days later, the rats given OEA performed better on the tasks than rats that were not, demonstrating enhanced learning.

To determine the neural pathway involved in this effect, the researchers chemically blocked signaling in the region of the brain that receives neural inputs from the gut (solitary nucleus), which abolished the effect of OEA. Next they selectively blocked neural transmission between this region and another region of the brain that has been shown to be critical for emotional learning (amygdala). This also eliminated the memory enhancement effect of OEA, indicating that emotional memory and memory enhancement from fatty food ingestion share the same neural network.

These findings may partially explain the emotional component that is often associated with chronic over-eating, something that frequently involves learned habits triggered by emotional situations.

However, OEA does more than enhance memory. It is also critical in feelings of satiety after a meal (decreasing hunger) and has been implicated in controlling body weight. Is it possible this new information could be harnessed for the power of good?

Low-fat diets have proved to be a colossal failure for both health and weight loss, partially because they encourage over-consumption of starchy (usually refined) carbohydrates. Moreover, vegetable and fish oils are protective against many chronic diseases that plague Western culture. Regularly seeking healthy fats in your diet can help control hunger, promote weight loss and lower risk of disease. But it now seems that healthy fats could also be a useful tool in overcoming emotional eating, a problem more complex than the standard weight gain that comes from 21^st century living.

Another interesting corollary of this study is that fat (specifically oleic acid, a healthy fat found predominantly in olive oil and nuts) may enhance learning and memory. Since the benefits of OEA were only evident when it was administered at the time of or immediately after training, the next time you study or prepare for a presentation you might want to have some nuts around to snack on. Almonds, cashews, hazelnuts, macadamia nuts, peanuts, pecans and pistachios are highest in oleic acid.

Are you interested in foods that could provide cognitive enhancement?

Tags: fat, learning, memory, neural network, nuts, pistachios, PNAS, Synapse, unsaturated fat

As you can see, the Rainbow Chard I bought at the market yesterday was absolutely beautiful. So colorful and springy, I was almost sad to eat it. But of course I did eat it (well, half of it). I decided to prepare it my favorite way, sauteed with pistachios and mint. This is a dish I eat regularly because it is so quick and healthy.

For those of you who have tried the edamame dish from my original Quick Fix post, you’ll find that the preparation of this is very similar. It is great for those nights you want something a little fresher than frozen beans.

I’ve shared this recipe with a number of friends who now have it in their regular dinner rotations. I hope you enjoy it.

Shopping list:

• One bunch Swiss chard, any color
• One shallot
• Pistachio nut meats
• Fresh mint

To start, dice a mild onion such as a shallot, leek or ciopollini and slice a large handful of mint leaves (about 12 large leaves). Leaves such as mint and basil are easiest to cut if you chiffonade them by stacking the leaves on top of each other and rolling them lengthwise like a cigarette. From there they are easy to cut into thin strips.

Next chop the chard into 2×2 squares. I use some of the stems, but not the entire length. Stop cutting when there is no longer any green attached. When the stem gets thicker toward the bottom of the leaf, I recommend cutting them in half to ease cooking and eating.

I use half a bunch of chard for myself as an accompaniment to a meal (tonight I had eggs), but sometimes I just eat the entire bunch alone as an entree, maybe with a little brown rice. It’s really that good.

While farmers’ market chard is magnificent, almost any grocery store will have chard year-round. It’s very inexpensive and, of course, extremely good for you.

Heat olive oil in a pan until it swirls easily. Add onion and some pistachio nuts and saute until the onion is soft and translucent (it’s okay if it starts to brown). Add chard and stir to cover in oil. Add salt, but not too much. Cover for 1-2 minutes and allow the chard to wilt. Uncover, stir and continue to cook. Sprinkle mint over the chard and stir. Salt and pepper to taste. Chard is finished cooking when it is dark green and the stems are tender, about 8 minutes.

Tags: chard, mint, pistachios