Protein and two veg – The perfect meal on the "Brain Maker" diet is a decent-sized portion of vegetables served with 3-4 ounces of protein.
Berries are best – Can blueberries really help our memory? A study published in the Journal of Neuroscience found an extract of blueberries eaten every day led to a reversal of nerve cell damage in rats. Blueberries, they found, improved short-term memory loss and reversed some loss of balance and coordination.
Tea time – The polyphenols found in tea are said to positively influence gut diversity. Fizzy kombucha tea, a black tea recommended in the book "Brain Maker", is said to increase energy and help weight loss.
A glass a day – Red wine is full of polyphenols, which help keep the gut healthy. So drink up, but keep to one glass a day.
Good fat – Avocados, though fatty, are full of healthy unsaturated fats which helps brain cell membranes stay flexible. The monounsaturated fatty acids in avocados have been proven to protect nerve cells in the brain and also improve the brain's muscle strength.
Chocolate, the darker the better – In moderation, dark chocolate is full of gut-loving ingredients.
Good bacteria – Fermented dairy products, such as yogurt, are full of Lactobacillus Acidophilus, which aid the immune system by keeping good versus bad bacteria in check.
Spice it up – Condiments, including mustard, horseradish, tapenade and salsa, are all healthy if they are gluten and wheat-free, and free of soy or sugars.
Cleanse – Perlmutter's fasting recommendation is simple -- do it every season, don't eat and drink lots of water for a 24-hour period.
Raw is best – Garlic, leeks, ginger, onion, Jerusalem artichoke are all full of helpful prebiotics if eaten raw.
Eat this daily – Broccoli has vitamin K which helps strenghten cognitive abilities. It also has choline which has been found to help our memory. The folic acid in broccoli not only helps to prevent depression. It also works to reduce the risk of Alzheimer's disease. Brussel sprouts are "brain maker" food, too.
Clean your H2O – Water filters help keep harmful chemicals such as chlorine out of our water.