Genius Shopping Guide about you where you can PDF

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Table of Contents Restaurant Cheat Sheet 4 Navigating the Supermarket 11 Final notes 16

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Restaurant Cheat Sheet Dining out (and feeling good afterwards) can be hard. Even the highest-end restaurants can be (and often are) guilty of costcutting, putting your health as an afterthought and tempting your palette with numerous offenders. With these guiding principles, dining out doesn’t have sabotage your health—it can be rewarding, and help you stay on track for optimal cognitive power! 1. PICK A HEALTHY RESTAURANT This may seem obvious, but the best use of willpower is to not have to use it. Go to a restaurant that holds itself to a health standard. This helps you keep your focus on having a good time while also supporting the few restaurateurs who make your health a consideration. Try cuisines that are known to be healthy. The healthiest options are usually Japanese, Mediterranean or Middle Eastern-style cuisines, and Greek food. The worst are usually American, American-style Italian, and American-style Chinese (of course, there are always exceptions). 2. LOOK AT THE MENU IN ADVANCE “Farm-to-table,” “organic,” “locally-sourced” are mere buzz-words —they do not guarantee a healthy meal. Visit the restaurant’s website and look at their menu to ensure that they have plenty of healthy options including a broad array of gluten-free and dairy-

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free options. (As outlined in Genius Foods, the best foods to eat are naturally gluten free.) 3. TAKE A FEW DEEP BREATHS We digest best when we are at rest. Take a few slow, deep breaths before your meal to bring your awareness into the present and engage your parasympathetic nervous system which sends blood to your digestive organs. Silently (or vocally—up to you!) express gratitude for the meal you are about to eat. 4. KNOW HOW TO SPOT HEALTHY COOKING METHODS Grilled, roasted, broiled and baked are “dry” cooking methods which minimize your exposure to ominous oils (more on this below). Steamed is even better, as moist heat generates fewer energy-zapping byproducts. Fried is the worst. Sautéed may be okay if the chef uses quality fats to do so (see below). 5. AVOID OMINOUS OILS Ask what kind of oil the chef uses to cook your dish with, particularly if sautéed. Butter, extra-virgin olive oil: Good. Canola, grapeseed, or mystery “vegetable” oil: Bad. If you ask the chef to use butter or olive oil, often he/she will gladly comply. And remember: foods that are roasted are often first brushed with oil. 6. BEWARE THE “3 C’S OF DEATH” If foods are creamy or “coated,” usually that’s a sign of foods being covered in unhealthy oils. If crusted, ask if gluten-free. 7. ORDER LIKE A “PAUP-er” Order Plants And Unprocessed Protein. (I say unprocessed because a typical veggie burger is a highly processed food, loaded

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with lab-created protein substitutes, and not appropriate for good health.) You simply can’t go wrong with protein and vegetables which are satiating and provide ample nutrients. If the dishes come with calorie-rich and nutrient-poor grains, I politely ask the waiter if I may substitute the grains for extra veggies. 8. STEER CLEAR OF LOW-QUALITY MEAT If you are interested in ordering red meat, ask if it is grass-fed and finished. If an animal has been grain finished, this means they’ve been fattened up on grain (usually with corn, but often with junk foods such as candy) prior to slaughter. This skews the fat content of the animal in favor of pro-inflammatory omega-6 fats. 9. SKIP THE BREAD BASKET Ask your server if he/she might skip bringing the bread basket to the table, or turn it away once it arrives. This will minimize temptation to fill up on nutrient-poor, energy-dense refined wheat flour. 10. AVOID ALCOHOL, BUT IF YOU MUST… Drinking alcohol while eating is taxing on the liver, which must prioritize purging of the toxin (ethanol, which is what gives you that buzz). If you’d like to enjoy a drink, minimize the damage by sticking to clear spirits over ice or with plain seltzer water, or red wine such as pinot noir (which contains antioxidants and very little sugar, contrary to popular perception). 11. BEWARE HIDDEN GLUTEN The healthiest foods are naturally gluten-free, but somehow, our food supply has become awash in this sticky protein which can drive inflammation in many people (the science and nuances of this are explored in Genius Foods). Beware most sauces and

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glazes, like soy sauce which is 50 percent wheat. Ask your sushi chef if he has tamari sauce instead, which tastes the same but is usually gluten free (if you are celiac, it’s always smart to double check). 12. ORDER THE GUACAMOLE OR HUMMUS Guacamole is available at many restaurants, often made fresh, and is made of avocados, spices, and veggies like onions. Hummus is a Mediterranean staple and is low in carbs while also containing resistant starch which supports gut health. Both are filling due to their fiber content. Just avoid chips (see #13 for an alternative). 13. ASK FOR CRUDITÉS INSTEAD OF CHIPS Crudités is a traditional French appetizer consisting of sliced or whole raw vegetables. Many restaurants (Mexican or Mediterranean) will gladly swap out chips, which are typically made of corn or wheat flour fried in unhealthy oils, for veggies. Typical veggie options include carrots, celery, or cucumber slices. 14. DRINK WATER AS SOON AS YOU SIT DOWN The brain can sometimes confuse thirst for hunger. This makes sense because while the body can survive without food for weeks, dehydration can kill you in a few days (and food is a source of water, as well as calories and nutrients). Drink a glass of water as soon as you sit down to ensure proper hydration, which may take 15 minutes for the brain to “register.” 15. ORDER A FATTY SALAD Many of the nutrients in a salad require fat for proper absorption. Use a healthy salad dressing (more on this below), or make sure the salad contains whole eggs or some other fat source. Note that

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this is not permission to add fried noodles, croutons, or tortilla strips, none of which are good for you. 16. SAY YES TO “FRESHA PEPPA” Remember Pepper Boy from 90’s Saturday Night Live? This tip is in honor of him. When the waiter comes up to your table and asks if you’d like fresh pepper, smile and give an enthusiastic “yes.” Adding fresh pepper to your salad increases the bioavailability of many of its most beneficial compounds: polyphenols. 17. AVOID CREAMY SOUPS Soups laden with cream provide lots of added fat with little nutrient density. 18. BE WEARY OF SALAD DRESSINGS Salad dressings are excellent hiding places for dangerous oils, as outlined in Genius Foods. Be sure that the dressings are simply made, using only extra-virgin olive oil as the oil. Don’t be afraid of making your own custom dressing with extra-virgin olive oil, lemon, salt, and pepper. 19. ASK FOR EXTRA-VIRGIN OLIVE OIL ON THE SIDE Extra-virgin olive oil, or EVOO, is powerful brain food. Ask for some on the side to use as a sauce. Just be sure it’s pure extravirgin olive oil (many restaurants will “cut” EVOO with cheaper oils). Pure EVOO should not be colorless, or yellow or tan colored. It should appear grassy. Get to know the taste of pure EVOO, and try it on the tip of a spoon. True EVOO should leave you with a very spicy feeling in the back of your throat. 20. OPT FOR SPICY FOODS, IF YOU CAN HANDLE IT

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Traditional spices (such as cayenne pepper and turmeric) are very healthy, and contain many concentrated antioxidant compounds. This may explain why people who consume spicy foods tend to live longer (R). 21. ORDER SAUCE ON THE SIDE AND “FORK” IT ON Most restaurant sauces are loaded with either sugar, unhealthy oils, or both. If you can, skip the sauce entirely, or just ask for it on the side and dip your fork into it before each bite. This way you will end up consuming a lot less than if you were to spoon it on, or let your food and accoutrements soak it up. 22. EAT RICE AND POTATOES LAST When cooked rice and potatoes cool off, their starches become resistant to digestion in the small intestine, and are instead fermented by the gut bacteria in your large intestine. This has many positive benefits (detailed in Genius Foods), not least of which including a much lower blood sugar spike. So, if your plate comes with potatoes, simply eat them last so that they are given the chance to cool off. 23. SLOW DOWN Digestion begins in the mouth, and many important plant compounds are actually created when you chew them (the specific foods are covered in Genius Foods). Make sure to chew your food well. 24. FOR DESSERT-LOVERS Have a sweet tooth? Not to worry; here are a few options that may satiate your craving for a post-meal treat. Dark chocolate and

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berries are a go-to for me, and both contain valuable brainboosting nutrients (more on this in Genius Foods). 25. MAKING IT GO DOWN MORE SMOOTHLY Don’t be afraid to order a decaf coffee after your meal which can help with digestion while also providing powerful antioxidant compounds. Herbal teas are great as well. Peppermint can aid in digestion (just avoid if you suffer from acid reflux), as can chamomile and especially ginger. 26. GO FOR AN AFTER-DINNER WALK The best way to finish a meal is to move a little, particularly if your meal contained grains or starches. Go outside, take a walk around the block. Studies show that the mere act of walking after a meal can significantly improve blood sugar response even in people without blood sugar control issues (R). 27. ENJOY YOURSELF! Finally, eating out should be a pleasurable experience above all else! Whatever you order, make sure to enjoy it and not feel any guilt. We each can only do the best we can—no one is perfect!

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Navigating the Supermarket The modern supermarket can be a minefield! A fluorescently-lit pasture where healthy, whole foods and hyper-processed “foodlike” products come to co-mingle, knowing how to properly shop is one of the most important skills to hone for maximum energy, longevity, and brain power. Note: Genius Foods contains an extensive shopping list, so I won’t include the specific foods to buy here. But I will include tips on how to make your shopping experience less overwhelming in general. 1. SHOP THE PERIMETER Luckily, most supermarkets are laid out in the same way. The perimeters of most supermarkets is where you’ll find the fresh produce, meat, seafood, eggs, dairy, and frozen foods such as vegetables and fruits. This where you should do the bulk of your shopping. 2. WHEN IT COMES TO ORGANIC, EAT THIS NOT THAT Only a few foods are known to contain pesticide residues. Stick to the Environmental Working Group’s “Dirty Dozen” for organic, and feel free to buy their “Clean 15” conventional. Dirty Dozen (always buy these organic): Strawberries, spinach, nectarines, apples, peaches, pears, cherries,

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grapes, celery, tomatoes, bell peppers, potatoes, cucumbers, cherry tomatoes, lettuce. Clean 15 (these do not need to be organic): Sweet corn, avocados, pineapples, cabbage, onions, sweet peas (frozen), papaya, asparagus, mango, eggplant, honeydew, kiwi, cantaloupe, cauliflower, grapefruit. Middle Ground (buy these organic when possible): Snap peas, blueberries, hot peppers, kale, collard greens, green beans, plums, tangerines, raspberries, carrots, winter squash, oranges, summer squash, bananas, green onions, watermelon, mushrooms, sweet potatoes, broccoli. 3. “DIP” INTO THE AISLES The aisles are generally where you’ll find packaged foods. You’ll occasionally “dip” into the aisles, but generally, a fun rule to set for yourself is: Try not to traverse them. For example: Dip in to grab some canned sardines, nuts, extra-virgin olive oil, spices, and vinegars. But since you’ll also find cakes, cookies, and sugarsweetened foods there, ease the temptation and make your visits to the aisles quick ones. 4. DON’T SHOP HUNGRY While hunger can lead to more advantageous decision-making, I’m not sure that this finding applies to supermarket shopping (R). Go shopping after a meal, when you aren’t looking to eat everything in sight. This will reduce impulse purchasing. 5. BECOME FLUENT IN “NUTRITIONESE” Knowing how to read a label is one of the most important things for your health. Ingredient lists are written in descending order of concentration. This means that the first few ingredients are the

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most abundant in a given food. Be mindful of serving size, and the number of servings in a container. 6. STICK TO FOODS THAT HAVE FEW INGREDIENTS Stick to foods with fewer than 8 ingredients. Better yet, stick to foods without ingredient lists—buy the ingredients instead! And if you do buy packaged foods, the first 3 ingredients should never include sugar (in Genius Foods, I share the many names that sugar can be disguised as) or refined oils (also listed in Genius Foods). Labels now must list “Added Sugars”—the safest amount of added sugars is zero. 7. DON’T BE DUPED BY MARKETING “Non-GMO,” “organic,” and “gluten-free” are nice, but the healthiest foods are often naturally gluten free, anyway. Meanwhile, plenty of organic, processed foods can make you fat and sick. 8. MAKE FRIENDS WITH FROZEN Frozen fruits and veggies are often frozen at the point of picking, locking in their nutrients during peak freshness. They also don’t need to be rushed to your supermarket the way fresh produce does. This makes it much more affordable to buy organic produce, such as blueberries. 9. IF YOU CAN’T FIND QUALITY, REASONABLYPRICED HEALTH FOOD, GO ONLINE Today there are many Internet and subscription-based companies that deliver very high quality meat products through the mail, and are often less expensive than what you’d get in a supermarket (and of course, you can’t beat the convenience).

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For grass-fed beef, pastured pork, and free range chicken: Try Butcher Box (http://maxl.ug/butcherbox). For wild seafood: Try Vital Choice (http://maxl.ug/ vitalchoice) which has great wild salmon, sardines, tuna, shellfish, and fish roe. For everything else: Try Thrive Market (http:// www.thrivemarket.com) or Amazon. 10. ALL EGGS ARE HEALTHY Eggs are an incredible value no matter the type, and though there is a hierarchy that you may follow if price is not an issue (covered in Genius Foods), keep in mind that even conventional eggs are a rich source of nutrients like vitamin B12, choline, and of course, protein. If you are on a tight budget, don’t feel bad about buying conventional eggs. 11. SKIP THE SAUCES, USE SPICES AND HERBS INSTEAD Sauces (such as barbecue sauce and ketchup) are usually loaded with corn syrup, industrial oils, and often worse. Keep your home stocked with spices and seasonings such as nutritional yeast (a personal favorite), vinegar, extra-virgin olive oil, pepper, high quality salt, garlic, cumin, and fresh herbs which contain a high concentration of unique beneficial compounds. Personal staples are Redmond Real Salt, Redmond Seasoning Salt, and Sari Foods’ Nutritional Yeast. For mayo, I like Primal Kitchen’s avocado oilbased mayo, which is one of the few mayos on the market made without unhealthy soybean or canola oil. Many hot sauces (such as Tabasco) are also fine.

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12. SKIP THE BOTTLED SALAD DRESSINGS Only purchased pre-bottled salad dressings if they contain extravirgin olive oil or avocado oil as their sole oil—never canola or soybean oil. Better yet, make your own salad dressing with extravirgin olive oil, salt, pepper, lemon, and a little balsamic vinegar. 13. MAKE SURE YOUR OILS COME IN GLASS, DARKLYCOLORED CONTAINERS Plastic is made of oil, and can become partly solvent in oil over time. Also, light can accelerate the degradation process of oil as well as the antioxidants it contains, so make sure that when purchasing extra-virgin olive oil or avocado oil you buy them in opaque containers. 14. BUY SMALLER BOTTLES OF OIL Saving money is great, but purchasing economy sized oils is not ideal from a health standpoint. Every time you open the bottle you are exposing the oil to air, and the larger the bottle of oil, the longer it sits in your kitchen, the more air you are letting in over time. Buying smaller bottles of oil will greatly reduce the potential for oxidation. 15. IF IT’S IN YOUR CART, IT’S IN YOUR BODY Remember: If you put it in your cart, it’s as good as in your body. When considering that bag of greasy chips, throw out the idea that you’ll be able to eat them in moderation. Visualize the whole bag, in your body, wreaking havoc on your hunger and health. Instead, leave those foods out of your cart, and thus out of your kitchen, and ultimately your body.!

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Final notes If you thought these tips were helpful, you’ll definitely want to check out my book, Genius Foods, a highly-actionable and easy-tofollow plan to shrink your belly and grow your brain. “The most masterful summary of nutritional science relevant to brain health that I have ever read.” - William Davis, MD (Author, Wheat Belly series) “Genius Foods can help you reset your mental agility, cope with stress, battle brain fog, and even smack back dementia. What are you waiting for?” - Mehmet Oz, MD (Professor, Columbia University) Click here to buy on Amazon Click here to buy on Barnes & Noble About Genius Foods:

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Discover the critical link between your brain and the food you eat and change the way your brain ages, in this cutting-edge, practical guide to eliminating brain fog, optimizing brain health, and achieving peak mental performance from media personality and leading voice in health Max Lugavere. After his mother was diagnosed with a mysterious form of dementia, Max Lugavere put his successful media career on hold to learn everything he could about brain health and performance. For the better half of a decade, he consumed the most up-to-date scientific research, talked to dozens of leading scientists and clinicians around the world, and visited the country’s best neurology departments—all in the hopes of understanding his mother’s condition. Now, in Genius Foods, Lugavere presents a comprehensive guide to brain optimization. He uncovers the stunning link between our dietary and lifestyle choices and our brain functions, revealing how the foods you eat directly affect your ability to focus, learn, remember, create, analyze new ideas, and maintain a balanced mood. Weaving together pioneering research on dementia prevention, cognitive optimization, and nutritional psychiatry, Lugavere distills groundbreaking science into actionable lifestyle changes. He shares invaluable insights into how to improve your brain power, including • the nutrients that can boost your memory and improve mental clarity (and where to find them);

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• the foods and tactics that can energize and rejuvenate your brain, no matter your age; • a brain-boosting fat-loss method so powerful it has been called “biochemical liposuction”; and • the foods that can improve your happiness, both now and for the long term. With Genius Foods, Lugavere offers a cutting-edge yet practical road map to eliminating brain fog and optimizing the brain’s health and performance today—and decades into the future.

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