Australian Yoga Journal – August 2019

81

august/september 2019

yogajournal.com.au

IN ORDER FOR YOU to read this article,

fall in love, get into Extended Triangle

Pose, breathe, or even just exist, billions

of neurons (nerve cells) in the brain are

in a constant state of giving and

receiving messages to and from each

other. In fact, the neurons’ reach and

exchange of messages extend

throughout your entire body. Message

pings like “Hand, please grab the

steering wheel” or “Hey, it’s your

neuron neighbour, sending over

serotonin so we can feel good”

are sent every millisecond of every day.

To power this infinitely complex system,

your brain recruits a whopping 20

percent of your caloric intake (though at

1.5 kilograms it comprises a mere 2

percent of your body weight).

To keep you sharp, brain cells rely on

an army of vitamins, minerals, and

other nutrients. For example,

magnesium ensures that messages are

exchanged between neurons so you can

learn and create memories

Unfortunately, half of Americans

aren’t getting enough magnesium, and

we’re likewise falling short on other

VARANASI

nutrients critical to brain health. “A

nutritious diet can make you sharper,

help stave off depression and dementia,

and even reduce the amount your brain

shrinks as a natural part of aging,” says

Dr. Drew Ramsey, assistant clinical

professor of psychiatry at the Columbia

University College of Physicians and

Surgeons in New York and author of Eat

Complete. “But the typical Western diet

of highly processed foods made of

refined carbs, excess sugars, and the

wrong fats does just the opposite. In

SERVES 4

2 large tomatoes

(about 500g), halved and seeded

4 organic pasture-raised eggs

2 tbsp pumpkin seeds

2 cups kale

3 tbsp extra-virgin olive oil

¼ tsp salt

1/8 tsp freshly ground black pepper

Heat oven to 200°. Place tomatoes close

together, cut-side up, on a baking sheet

lined with aluminium foil or parchment

paper. Crack an egg into each tomato half.

Bake until the edges of the eggs start to

firm and the whites are cooked though,

15–20 minutes.

While the eggs are cooking, prepare the

pesto. In a food processor or mini chopper,

chop pumpkin seeds. Add kale, and pulse

until finely chopped. Add olive oil, 2 tbsp

water, salt, and black pepper; pulse until

combined yet chunky. Top eggs with pesto

and serve.

NUTRITIONAL INFO

211 calories per serving, 18 g fat (3 g saturated),

6 g carbs, 2 g fiber, 9 g protein, 202 mg sodium

Complete tomatoes and

eggs with kale pesto

In addition to supplying you with

vitamin B12, eggs are high in choline, a

nutrient that forms one of the principal

brain neurotransmitters involved in

learning and memory. Plus, tomatoes

and kale supply brain-cell-protecting

vitamin C, and pumpkin seeds are

chockfull of attention-supporting iron,

as well as magnesium to keep brain

messages pinging at top speed.

continued on page 42

yj77_80-87 food for thought.indd 81 19/7/19 1:34 pm

81

august/september 2019

yogajournal.com.au

IN ORDER FOR YOU to read this article,
fall in love, get into Extended Triangle
Pose, breathe, or even just exist, billions
of neurons (nerve cells) in the brain are
in a constant state of giving and
receiving messages to and from each
other. In fact, the neurons’ reach and
exchange of messages extend
throughout your entire body. Message
pings like “Hand, please grab the
steering wheel” or “Hey, it’s your
neuron neighbour, sending over
serotonin so we can feel good”
are sent every millisecond of every day.

To power this infinitely complex system,

your brain recruits a whopping 20

percent of your caloric intake (though at

1.5 kilograms it comprises a mere 2

percent of your body weight).

To keep you sharp, brain cells rely on

an army of vitamins, minerals, and

other nutrients. For example,

magnesium ensures that messages are

exchanged between neurons so you can

learn and create memories

Unfortunately, half of Americans

aren’t getting enough magnesium, and

we’re likewise falling short on other

VARANASI

nutrients critical to brain health. “A

nutritious diet can make you sharper,

help stave off depression and dementia,

and even reduce the amount your brain

shrinks as a natural part of aging,” says

Dr. Drew Ramsey, assistant clinical

professor of psychiatry at the Columbia

University College of Physicians and

Surgeons in New York and author of Eat

Complete. “But the typical Western diet

of highly processed foods made of

refined carbs, excesssugars,andthe

wrong fats does justtheopposite.In

SERVES 4

2 largetomatoes

(about500g),halvedandseeded

4 organicpasture-raisedeggs

2 tbsppumpkinseeds

2 cupskale

3 tbspextra-virginoliveoil

¼ tspsalt

1/8tspfreshlygroundblackpepper

Heatovento200°.Placetomatoesclose

together,cut-sideup,ona bakingsheet

linedwithaluminiumfoilorparchment

paper.Crackaneggintoeachtomatohalf.

Bakeuntiltheedgesoftheeggsstartto

firmandthewhitesarecookedthough,

15–20minutes.

Whiletheeggsarecooking,preparethe

pesto.Ina foodprocessororminichopper,

choppumpkinseeds.Addkale,andpulse

untilfinelychopped.Addoliveoil,2 tbsp

water,salt,andblackpepper;pulseuntil

combinedyetchunky.Topeggswithpesto

andserve.

NUTRITIONALINFO

211 calories per serving, 18 g fat (3 g saturated),

6 g carbs, 2 g fiber, 9 g protein, 202 mg sodium

Complete tomatoesand

eggs with kale pesto

In addition to supplying you with

vitamin B12, eggs are high in choline, a

nutrient that forms one of the principal

brain neurotransmitters involved in

learning and memory. Plus, tomatoes

and kale supply brain-cell-protecting

vitamin C, and pumpkin seeds are

chockfull of attention-supporting iron,

as well as magnesium to keep brain

messages pinging at top speed.

continued on page 42