MIND Diet

Last week’s podcast was all about the MIND diet. Have you heard of it? A way to eat to promote brain health and prevent Alzheimer’s disease. This is a blend of the DASH diet and Mediterranean diet that has been shown to reduce Alzheimer disease by 35-53%!

The study classifies 10 food groups to include and 5 food groups to avoid. Obviously it’s not all or nothing, just a guideline, so approach this with flexibility (says the girl over here eating cheese…).

10 brain healthy food groups: green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, seafood, poultry, olive oil and wine

5 unhealthy food groups: red meats, butter and stick margarine, cheese, pastries and sweets, and fried/fast food

My top 10 picks for brain health and a recipe for each!
1. Kale – Kale salad
2. Almonds – cinnamon toasted almonds
3. Walnuts – fruit and nut oatmeal
4. Salmon – simple baked salmon
5. Avocado – avocado pudding
6. Yogurt/probiotics – yogurt parfait
7. Eggs – veggie egg bake
8. Ancient grains – ancient grain salad
9. Berries – berry crisp with super seed crumble
10. Coffee – how to make french press coffee

Want to read more about the study that showed us these health benefits? Grab your coffee and crumble and enjoy it here!! 

More Reading:

• https://health.usnews.com/wellness/food/slideshows/best-foods-for-brain-health
• https://www.health.harvard.edu/mind-and-mood/foods-linked-to-better-brainpower
• https://my.clevelandclinic.org/ccf/media/files/Neurological_Institute/Cleveland-Clinic-Food-for-Brain-Health-Michael-Roizen.pdf
• https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function
• https://www.frontiersin.org/articles/10.3389/fnagi.2017.00183/full

If you haven’t saved it already, head over to your favorite podcast platform and subscribe to my podcast Medicine for Life. They are listed here: https://nutritionhealthlife.wordpress.com/medicine-for-life-podcast/. Please be sure to leave a comment and review so others can find it too!

Email me with questions: https://nutritionhealthlife.wordpress.com/lets-get-in-touch/

BONUS!
New study on how the Mediterranean diet helps the gut microbiome!