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Delia Mccabe 7 7 STEPS feed TO A LIGHTER, BRIGHTER your YOU! brain Includes Delicious Super-fast Recipes for Brain Health! Delia McCabe Guidelines - Correct Logo Use Exisle Publishing Logo - Revised April 2010. DO NOT DISTRIBUTE WITHOUT WRITTEN PERMISSION FROM EXISLE PUBLISHING LIMITED A Exisle Publishing PRIMARY USE Logo - Full colour (To be used wherever possible) PMS 547 C M Y K 96 67 52 46 PMS 872 C M Y K 40 50 70 15 PMS WARM GREY 9 C M Y K 49 46 52 12 Use Logo ‘A’ in all applications ensuring printed size is NO LESS than 45mm WIDE 45mm 45mm Minimum size for Full Colour Exisle Publishing Logo = 45mm wide. If Logo A needs to be LESS than 45mm WIDE B Exisle Publishing SMALL USE Logo - Full colour (To be used wherever possible) PMS 547 C M Y K 96 67 52 46 PMS 872 C M Y K 40 50 70 15 PMS WARM GREY 9 C M Y K ‘PUBLISHING’ now either black (100K) or white (No CMYK) 49 46 52 12 Use Logo ‘B’ in all applications ensuring printed size is NO LESS than 25mm WIDE 25mm 25mm LESS THAN 25mm Minimum size for Full Colour Exisle Publishing SMALL USE Logo = 25mm wide. If Logo B needs to be LESS than 25mm WIDE - go to Logo (Page 2) Copyright © 2010 Exisle Publishing Limited Page 1 of 2 ‘I have had the great pleasure of hearing Delia of her being. She is truly captivating! A highly have the understanding and skills to further my ‘Delia’s extensive knowledge and research, which McCabe speak on numerous occasions. Her intelligent, motivated woman, Delia’s approach knowledge of brain health and to use a holistic covers a range of complimentary topics related extensive knowledge of the importance of feed- is simple: keep it real and apply knowledge in approach to preventative health that my family to brain health — including fats and oils — is ing and nourishing the brain is not only inspir- practical ways.’ and I deserve.’ delivered with an authentic passion and personal ing, but has taught me so much about taking — Gregg Cave, Director and General Manager, — Jennifer Chastre humility that always makes her listeners want care of my own health. The information Delia Gaia Retreat and Spa to learn more! Delia has mastered her delivery shares is fuelled by her passion for healthy living ‘Delia’s insight into what the brain needs to of scientific and sometimes complicated brain- and backed with solid research and facts. This ‘Learning from Delia is a true privilege. By be fed — and what it’s not getting anymore focused content, so that it’s easily understood book is a must read for anyone serious about applying what I learned from Delia my think- — explains the energy, weight, fatigue and and appreciated, and can be applied to our daily taking care of their health!’ ing is sharper, I am more focused, creative and memory woes that are plaguing the modern lives. Delia is one of the most trusted health — Jane Kerr enthusiastic, and my emotions are far more brain! Using a unique mix of psychology and advocates I know. I am always inspired to follow stable than ever before … it is TRULY amazing! neurology, Delia’s genius around the stressed her guidance after watching her speak. Always!’ ‘I’m the lowest weight I’ve been in twenty years For the first time in a long time, I have more brain, sugar addictions, caffeine cravings and — Jenni Madison, Coconut Magic and it’s been so easy. I eat more and enjoy food control over how I feel — both physically and the ever-expanding muffin-top waistline, are more, and never count calories because I know emotionally — and that, on its own, has been unsurpassed! Delia provides hope, answers and ‘Delia has an insatiable knowledge of the rela- that feeding my brain has helped my body powerful as I live a super-busy life filled with solutions!’ tionship between food, mental health and exer- become balanced! And I have no cravings! My continual challenges. ’ — Tanya Targett cise. Working as a dentist, in community health, brain is more focused and sharp, and my mem- — Emily Gowor, author, speaker and entrepreneur I am aware of the complex issues surrounding ory — which was always good — is now super ‘I will always remember the first day I saw Delia mental health, but it has been Delia who has sharp! I’ve got loads of energy again and even ‘Watching my mother deteriorate after a diag- speak. I felt she was speaking directly to me been an important reference for information my sleep has improved. Every day I’m grateful nosis of Early Onset Dementia has motivated and I had quiet tears rolling down my face as about the impact of food on the mind and the for what Delia has taught me — it has trans- me to engage in healthier lifestyle choices as I realized there may be help for the way I was body with the necessary focus on prevention.’ formed my life!’ a means of prolonging onset (or better still) feeling. I can’t imagine what my health would — Dr Susan Stagg BDSC — Rae Antony PREVENTING the development of Dementia in be like now if I hadn’t heard Delia speak and the future. I therefore felt privileged to be able subsequently made the changes that she rec- ‘Attending a talk given by Delia, I was com- ‘Delia’s warm approach and clear communica- to attend Delia’s “Feed Your Brain” Workshop ommended. Delia summarizes complex sci- pletely amazed at her knowledge and insight. I’m tion skills have left guests mesmerized by her with an aim of nurturing my brain with more ence beautifully, and enabled me to implement not sure how she crammed so much amazing knowledge and ability to convert solid science valuable (and scientifically driven) knowl- changes at home which resulted in positive out- and thought-provoking information into that into practical day-to-day advice. To see her edge of brain health. Delia’s focus is centred comes for us all, including my young son whose hour and a half — it must have taken years of healthy glow is a testament and a reflection of on proactive (preventable) actions rather than concentration and approach to school work has research to condense and present the life-chang- all the sayings — “Practice what you preach”, medically driven reactive solutions to chronic i mprov e d .’ ing information Delia shared in such a concise “You are what you eat” — Delia “talks the talk illness and disease. I am not a scientist, doc- — K. Guthrie and simple way! I wanted more at the end, as did and walks the walk”! It shows in every facet tor, researcher or academic but I now feel like I everyone else in the audience!’ To my husband — my best friend — and my children, who have patiently listened to my excited explanations of why feeding the brain is so important, and encouraged me to share this message Delia McCabe has a Master’s degree in Psychology but lost with others who want to feel the fabulous her enthusiasm for the ‘talking cure’ when she discovered that benefits too. what you eat affects your brain function directly, and that until the brain is properly nourished, no amount of talking will get it working optimally. Instead, Delia decided to devote her time to extensively researching what the brain needs to function at its highest potential. The result is her unique seven-step plan that helps people to modify their eating habits without adding stress to their lives. She has seen time and again that the right diet can have a dramatic influence on one’s memory, mood, ability to focus and stress levels. Apart from presenting workshops and conducting seminars, Delia is also presently completing her PhD, focused on the effects that specific nutrients have on female stress levels. Find out more about Delia and her work at www.lighterbrighteryou.life. vi vii PART 1 Brain Basicscontents Preface 1 Introduction 3 First published 2016 PART 1 BRAIN BASICS 17 Exisle Publishing Pty Ltd Chapter 1 ‘Moonrising’, Narone Creek Road, Wollombi, NSW 2325, Australia SWEAT, SLEEP, SEX AND STRESS — WHAT THEY MEAN TO YOUR BRAIN 18 P.O. Box 60–490, Titirangi, Auckland 0642, New Zealand www.exislepublishing.com Chapter 2 WHAT FOOD INTOLERANCES DO TO YOUR BRAIN 41 Copyright © 2016 in text: Delia McCabe Chapter 3 Delia McCabe asserts the moral right to be identified as the author of this work. WHY FOOD ADDITIVES ARE BAD FOR YOUR BRAIN 58 All rights reserved. Except for short extracts for the purpose of review, no part of this book may be reproduced, stored in a retrieval system or transmitted Chapter 4 in any form or by any means, whether electronic, mechanical, photocopying, THE VITAMINS AND MINERALS YOUR BRAIN NEEDS 74 recording or otherwise, without prior written permission from the publisher. Chapter 5 A CiP record for this book is available from the National Library of Australia. PROTEIN AND COMMUNICATION IN YOUR BRAIN 100 ISBN 978 1 925335 11 8 Chapter 6 Designed by Big Cat Design STABLE ENERGY FOR YOUR BRAIN 120 Food styling and photography by Vanessa Russell from Raspberry Creative Typeset in Minion Pro 11.45 / 17.5pt Chapter 7 Printed in China THE FOUNDATION FATS FOR YOUR BRAIN 135 This book uses paper sourced under ISO 14001 guidelines from well-managed Chapter 8 forests and other controlled sources. A LIGHTER, BRIGHTER YOU — PUTTING IT ALL TOGETHER IN 7 STEPS 163 10 9 8 7 6 5 4 3 2 1 Photographic note PART 2 BASIC RECIPES FOR BRAIN HEALTH 167 All food photographs were shot using an iPhone 6.
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