Blinkist Summary Book

2021-10-20 06:39:44 Hooked
Part of 2/17

our relationship with food in 2007. And when she invited people to her laboratory to talk about food she made a remarkable discovery.
The stories people told sounded incredibly similar to those told by people addicted to drugs or alcohol. They talked about powerful cravings and how impossible it seemed to give up eating certain foods. They even spoke of dropping out of their social lives to try and get away from the foods they craved.
Here’s the key message: Science is just beginning to understand how our brains respond to food.
Gearhardt decided to run some tests. She put together a survey that asked respondents whether they agreed with statements like “I eat much more of certain foods than I planned” and “I feel sad or nervous when I stop eating certain foods.” Ultimately Gearhardt concluded that a whopping 15 percent of the American population met the criteria for being addicted to food. What’s more most of them were severely addicted. These people were overconsuming certain typ Open / Comment

2021-10-20 06:39:43 Hooked
Part of 1/17


What’s in it for me? Understanding the true cost of eating cheap fast food.
How much control do you have over what you eat? When you visit a fast-food restaurant on your way home from work do you choose to buy that greasy burger – or are you being manipulated by some hidden force? The answer might surprise and disturb you.
These blinks take you deep into human psychology to uncover why and how we came to love fast food. From sugary cereal to variety packs of potato chips to microwave convenience meals you’ll discover the intoxicating effects of fast food on your brain and discover the true price we’ve paid for putting our family’s health in the hands of the food industry.
In these blinks you’ll learn
what sugar has in common with alcohol and cigarettes;
how a childhood junk food habit turns into adult obesity; and
why a calorie isn’t a calorie.
Science is just beginning to understand how our brains respond to food.
Yale graduate student Ashley Gearhardt was studying Open / Comment

2021-10-20 06:39:43 Hooked
Part of 0/17

Hooked (2021) explores our complex relationship with processed food. It explains why certain foods leave us wanting more and reveals how our brain chemistry and our evolutionary biology are exploited by the fast-food industry. Open / Comment

2021-10-19 06:40:00 All Work No Play
Part of 17/17

ins evolves into a monster while the chicken who loses reverts back to an egg. The game ends when the first monster wins evolving into a human. It’s totally silly – and guaranteed to have the whole room laughing.
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2021-10-19 06:39:59 All Work No Play
Part of 16/17

race the fact that you’re always growing.
So there you go! A simple daily ritual to help you incorporate play-based mindfulness into your life.
Final summary
The key message in these blinks is that:
Play is an integral part of human life – and not just during childhood. As adults when we tune into our sense of play and take the steps to integrate it into our daily lives the world starts to look different. We lighten up. We smile and laugh more. We form deeper bonds with people. And we reconnect with what matters most in life. 
And here’s some more actionable advice:
Try the Evolution game.
Next time you’re in a group of people who don’t know one another very well provide an opportunity for play and connection with the Evolution game. Everyone starts as an egg on the ground and pairs off for a round of rock-paper-scissors. The winner evolves into a chicken and the loser remains an egg. In the next round eggs pair against other eggs chickens against chickens. The chicken who w Open / Comment

2021-10-15 06:40:02 Brain Food
Part of 19/23

hat feed your body’s good microbes – are abundant in onions asparagus and artichokes. Probiotic foods contain live bacteria that replenish your gut microbiome; they’re found in fermented and cultured foods like sauerkraut and yogurt.
New research shows that changes in your gut microbiome can influence the risk of brain disorders like anxiety and depression – and probiotics could be an effective treatment. In one study a group of women ate a cup of probiotic yogurt twice a day for a month while a control group didn’t eat any. They were then shown upsetting pictures while their brains’ emotional responses were monitored with an fMRI. Guess who remained calmer?
Your brain needs healthy food daily exercise and good company to flourish.
Dispersed around the world are five tiny regions that all have uncannily high concentrations of centenarians: Sardinia Italy; Ikaria Greece; Okinawa Japan; Nicoya Costa Rica; and Loma Linda California. The people in these “blue zones” don’t just live Open / Comment

2021-10-15 06:40:01 Brain Food
Part of 18/23

These bacteria along with viruses fungi and other microbes make up your gut microbiome. Your gut flora help digest food protect against pathogens and produce beneficial fatty acids. Surprisingly these fatty acids can directly alter the function of the blood-brain barrier affecting how many nutrients and foreign substances can pass through it.
To keep your gut healthy eat organic produce whenever possible but especially when it comes to the 12 most pesticide-laden fruits and vegetables – also known as the “Dirty Dozen.” These are apples celery tomatoes cucumbers grapes nectarines peaches potatoes spinach strawberries blueberries and bell peppers. With regard to meat dairy and eggs drastically reducing your intake and only consuming organic free-range varieties is a wise move.
Fiber-rich foods support digestive health and regularity which flushes away waste products bad bacteria and toxins. Incorporating broccoli berries legumes and leafy greens will do the trick. Prebiotics – carbs t Open / Comment

2021-10-15 06:40:01 Brain Food
Part of 17/23

try Marmite which contains brewer’s yeast – another choline powerhouse.
A healthy gut leads to a happy brain.
Our early ancestors were hunter-gatherers who ate grasses seeds fruits roots and the occasional fish. Meat dangerous and difficult to obtain was a rare treat.
Meanwhile the modern Western diet relies on processed meats grains and dairy products. Pesticides and chemical fertilizers pervade our produce while animals are fed growth hormones antibiotics and even poisons like arsenic to fatten and preserve them – all of which we in turn ingest. In fact 80 percent of the antibiotics sold in the US are used to treat livestock instead of people!
Unfortunately what’s bad for your gut is also bad for your brain. And guess what’s on your gut’s Most Wanted list? Antibiotics and commercially raised meats.
The key message here is: A healthy gut leads to a happy brain.
Your body hosts an ecosystem of nearly 100 trillion bacteria more than 95 percent of which are located in your gut. Open / Comment

2021-10-15 06:40:00 Brain Food
Part of 16/23

place them in a saucepan. Cover with one quart of water and bring to a boil over medium heat. Cook for eight to ten minutes or until the greens are tender but not mushy. Drain well transfer to a serving bowl and drizzle with two tablespoons of extra-virgin olive oil the juice of one lemon and a pinch of sea salt. If you can’t find dandelion greens in the supermarket buy some seeds and grow them at home!
Pistachios tuna shellfish organ meat sweet potatoes leafy green vegetables cabbage bananas and garlic are all high in vitamin B6. Royal jelly a more potent version of honey is also a great source. Spoon it over yogurt along with chia seeds bee pollen and crushed pistachios for a quick pick-me-up.
Finally eggs are a great source of choline which improves memory function. Healthy egg consumption consists of just two or three per week so eating a variety of other choline sources is crucial; think fish shiitake mushrooms almonds wheat germ and quinoa. Or take this as your cue to finally Open / Comment

2021-10-15 06:40:00 Brain Food
Part of 15/23

.
If you’re thinking Great where’s the nearest pharmacy? – not so fast. Because of food’s inherent nutrient synergy manufactured supplements don’t work nearly as well as the real thing. That is popping a vitamin C pill every day isn’t the same as drinking fresh lemon juice.
Just like eating carbohydrates together with protein boosts serotonin production or consuming omega-3s with B vitamins promotes mental sharpness deriving your vitamins from whole foods brings extra benefits that supplements can't generate. So here 1 1 =3.
Luckily there are many vitamin-packed food sources hiding in plain sight. Almonds and flaxseeds are rich in vitamin E while citrus and berries provide vitamin C. The author’s secret weapon is dandelion greens which she grew up eating in Italy. This unassuming “weed” contains vitamins C A and B as well as brain-boosting minerals like iron potassium and zinc.
Here’s her grandmother’s original recipe for preparing this dish: Rinse one pound of dandelion greens and Open / Comment