Prepared with tomatoes, parsley, garlic and white wine, this simple-to-make entree has extraordinarily flavorful results. The tomatoes and parsley add vibrant color and pungent garlic is balanced by the aromatic combination of white wine, lemon and olive oil.


​​Ingredients 

• 1 (4 pound) whole trout, cleaned
• salt and pepper to taste
• 3 cups diced fresh tomatoes (with seeds removed)
• 2 Tbs organic olive oil
• 2 Tbs chopped fresh parsley
• 2 cloves minced garlic
• 1/2 cup dry white wine
• 1 lemon, cut into wedges
• 4 sprigs fresh parsley

Preparation:

1. Preheat oven to 400 degrees F (205 degrees C). Lightly oil a 9x13 inch baking dish or line with parchment paper.
2. Rub the trout inside and out with salt and pepper to taste and place in baking dish.
3. In a large bowl, combine tomatoes, olive oil, 2 tablespoons chopped parsley, wine and minced garlic. Spread evenly over the top of the fish.
4. Bake for 35 minutes, or until fish flakes easily.

Serve garnished with lemon wedges and parsley sprigs.

Decades of study and countless books have gone into exploring Omega-3 and the role it plays in our physical and mental health.

​Here are Seven Essential Facts about this ESSENTIAL substance.

1. Omega-3 is called "essential" because it's necessary for our health, but we cannot make it on our own.

2. One essential Omega-3 fatty acid is a substance called α-linolenic acid (ALA). Our body uses ALA to make two other essential fatty acids: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). However, we don't make enough to meet daily needs for optimal health.

3. Omega-3 is critical for preventing symptoms of chronic illness, such as inflammation, fatigue, joint and muscle pain and poor elimination of toxins.

4. The brain thrives on Omega-3. Without enough, we can experience learning problems, memory issues, brain fog and other neurological symptoms. Proper levels help protect us from Alzheimer's Disease.

5. Food is a great source of Omega-3. Consider salmon, tuna, halibut, krill, flaxseed, walnuts and chia seeds.

6. It's difficult to get sufficient amounts from food alone. Most Americans consume a daily average of 130 mg EPA + DHA - way below the recommended 1000-2000 mg.
​
7. Acquiring Omega-3 must be done in a focused fashion, with attention paid to the balance between Omega-3 and Omega-6 (a group of fatty acids linked to increased inflammation). An imbalance can adversely impact well being and brain health.

Touted as the "brain herb", Ginkgo Biloba extract (GBE) has received attention for its antioxidant and anti-inflammatory properties, particularly to support cardiovascular and neurological and brain health. Over the past 10-15 years, numerous studies have tested Ginkgo for various actions in treating dementia and Alzheimer's disease, as well as preventing cognitive decline in healthy people.

Ginkgo contains a number of biologically active compounds that work in different ways to support brain health. How these compounds act is not fully known - and is still being researched in animal and human studies - but there are some excellent theories. Ginkgo may work by increasing blood flow in the brain, helping to remove free radicals that can damage cells, and reducing inflammation. It may even protect nerve cells already damaged by Alzheimer's disease or vascular dementia.

Hundreds of published studies have evaluated the effectiveness of Ginkgo in people with dementia and other types of cognitive decline. Several studies show that GBE has a positive effect on memory, learning, and thinking in people with Alzheimer disease or vascular dementia.
​
Gingko extracts are standardized to specific dosages when used in studies and medical treatment. GBE can interact with blood clotting medications. Be sure to consult with your holistic practitioner before taking Ginkgo.

Yes, we are aging. Every day. That's a simple fact of life. But we're also living longer than ever before and we have a remarkable opportunity to enjoy our longevity by making good choices and paying attention to the role of healthy cognitive function (HCF) in our overall ability to live - and age - with vitality, grace and dignity.

Healthy cognitive function means we're able to retain our ability to think, learn, and remember. We can mentally reason, concentrate, make plans, evaluate and organize information in a variety of ways.

Cognitive health falls along a continuum, from optimal to mild impairment to severe dementia. There's great variability in how dementia develops and how it progresses. Some people never show early signs and others can show a slow or a rapid decline. Some of the early signs of dementia include forgetfulness that disrupts daily living, inability to plan or solve problems, difficulty performing simple or routine tasks, and time/place confusion.

Genetics, lifestyle, and environmental factors are associated with cognitive function. While we can't do too much about inherited risk factors, we can preserve and even enhance brain health with a few simple lifestyle practices. Here are some tips for keeping your brain active, healthy and sharp:

Never Stop Learning. Ongoing research shows the brain is able to evolve and learn across the lifespan. The key is to keep those neurons (brain cells) engaged. Actively seek to learn and experience new things. Read a variety of types of books and magazines. Play Sudoku, chess or other games that involve problem solving. Use an iPad. Travel. Learn a new language. Take (or teach) a class. This kind of mental stimulation helps your brain form new memories, strengthens existing memories, and creates new neural connections.

Stay Connected. Involvement with family, friends, and community creates positive emotions that are linked with overall vitality. People who are alone most of the time show sharper declines in cognitive function. If family isn't nearby, join a club or volunteer.

Move that Body. Research indicates exercise improves connections among brain cells and may reduce risk for dementia. Aim for 30 minutes of exercise, five days per week unless otherwise advised by your physician.

Protect Your Brain. If you smoke or frequently drink alcohol it's akin to draining the brain's natural resources. Smoking interferes with healthy blood circulation, not just in the body but also to the brain. Alcohol impairs communication between neurons and causes long-term changes in brain chemicals involved with memory, emotion, and coordination. Certain prescription medicines (or a combination of medicines) can affect cognition, memory or thinking. If you experience such changes, or notice them in a loved one, talk to your doctor.

And it goes without saying (but it's always good to be reminded): Eating whole foods and a low intake of sweets are the foundation for optimal brain health.
​
Remember, dementia is no longer considered a normal and inevitable outcome for an aging brain. We all have opportunities to retain HCF, allowing us to maintain an independent and active lifestyle.