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THE HEALTHY MIND by REBECCA KATZ REVIEWED MARCH 2015


The Healthy Mind
By Rebecca Katz
With Mat Edelson
Published by 10 Speed Press
245 Pages

Back Cover: A collection of more than 120 recipes formulated to optimize brain health, boost memory, improve mood, sharpen the central nervous system, and more. Feed your mind. 
Depression, ADHD, memory loss, agitation: These may seem like inevitable byproducts of modern lives spent multitasking, not getting enough sleep, and operating on digital overload. But while much of the brain’s work still remains a mystery, a growing body of scientific evidence suggests that the food you eat directly affects how well your brain functions. Brain health also plays a significant role in staving off diabetes, heart disease, and Alzheimer’s disease.

In The Healthy Mind Cookbook, Rebecca Katz has harnessed the latest research on the brain to identify the foods that can improve the brain’s ability to control cognition, emotion, and physical function—all of which dictate memory and mood. She then translates the very best of brain science into the kitchen, using delicious nutrient-dense foods as a tool for promoting a healthy mind from childhood through the golden years.

With a culinary pharmacy listing the benefits of key ingredients, complete nutritional details for each dish, and flavor-packed recipes for every meal of the day, including Avocado and Citrus Salad, Sweet Potato Hash, Turkish Lamb Sliders, and Chocolate Cherry Walnut Truffles, The Healthy Mind Cookbook will help lift the fog of everyday life so you can reach your full physical and mental potential.

Review:  Rebecca Katz is an accomplished Chef and nationally speaker who has worked with the country’s top wellness leaders. Mat Edelson is an award-winning science, health and sports writer. This is the fourth book he has co-authored with Rebecca Katz.

The motivation behind Rebecca writing a book like this and researching the effects of food and our brains came from the fact that her father died of dementia in his 80-‘s she was hoping she wouldn’t have the same fate. The author says, “This book is all about giving your brain the right fuel to do the job you want it to do…We’re talking with oodles of taste and flavor in addition to the nutrients the brain craves…”It’s not science fiction; but science fact. Add in some culinary wisdom and what you’ve got are fantastic foods that are as delicious as they are brain boosting…talk about empowering…for the first time science has gotten behind the plate to confirm and expand upon what many have long thought: that mint can refresh, ginger can invigorate etc…I no longer feel that I’m a prisoner to my genetics. Instead, I have a measure of control over both my future and my present brain health.”

Chapters include topic like
Your Brain on Food looks at several food brain connections:
1.      Stress, Anxiety, Depression, and Food
2.      Memory, Cognition, Learning, and Food
3.      The Mighty Methylators, and Detoxification
4.      An Now a Word from our Second Brain
5.      Brain Science and Mindful Choices

Then the author talks about The Culinary Pharmacy (open 24/7) …”dive into latest science behind nearly every ingredient in the book…thru hundreds of peer – reviewed studies that haven’t yet reached the place where many definite conclusions can be drawn between diet and brain health.

The author then talks about Building Mind – Blowing Taste and Flavor – She answers the question, “How can healthy taste good? I found this very fascinating how the author breaks down flavors and tastes and how our bodies work. She says, “You can learn to perfectly balance the five known tastes (salt, sweet, sour, bitter and savory) in any dish. This was helpful and informative.

There is a section on Developing Your Culinary Mind – Make it Ahead Strategies – Reducing Recipe Reading Anxiety and About Eating Organically.  This is not a cooking 101 class it does require some cooking experience but I like how the Chef doesn’t assume you are expert and/or know how to cook gourmet either.

The next chapters were recipes broken down into Soups, Vegetables, Meat and Seafood, Anytime Foods, Dollops, Tonics and Elixirs and Sweet Bites.

Each chapter includes 5 or so beautiful color pictures of recipes found in that section. I liked that the recipes were easy to follow. They started out with the author talking about the dish and its benefits. Under the title she lists the serving size, prep time, and cook time. I find these items helpful in planning the meals for the week. The ingredient section was easy to read and most of the items easy to find. Each recipe includes a Variation segment; cooking notes and information on storage – How to and how long it lasts. There is also a nutritional break down listing per serving for each recipe.

It’s been cold out and some of my family have been dragging. I made the Old-Fashioned Chicken stock and the Nourishing Bond Broth. Yummy. I look forward to trying Shrimp-stuffed Avocados, Curried Shrimp, Grilled Bison Burgers, Turkish Lamb Sliders - Big Cat’s Turkey meatloaf – Quinoa Turkey Meatballs and Apple Pie – Spiced Walnuts and Raisins including many others. It’s amazing how good healthy can taste.

This is a book I’ll be referring to often. They look like meals the whole family can enjoy. I liked reading the information about the mind and food as much as I want to try the recipes. There is so much in here. This book is a keeper.

I received a free copy of this book from the Blogging for Books program in exchange for my honest opinion. There was no obligation to give a positive review. I'm a tell-it-like it is kind of person. This holds true to my review.

Nora St Laurent
TBCN Where Book Fun Begins www.bookfun.org
The Book Club Network blog www.psalm516.blogspot.com
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