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Metabolism 101

8/31/2018

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Last Tuesday, at Verdant Community Wellness Center, the Healthy Living Coaching Group took participants through a crash course on metabolism. The Healthy Living Coaching Group meets weekly to discuss specific ways to improve dietary and physical habits to lead healthier lives. In previous classes, individual factors that affect weight management have been explored. In this class, we introduced the science and revisited previous topics, to illustrate the complexity of metabolism. It was also demonstrated that we all have the tools to develop habits to support a healthier metabolism. Here are the main takeaways from the class. ​

What is Metabolism?

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When thinking about metabolism we often think about weight and how fast or slow someone burns calories. We hear phrases like “oh he has a slow metabolism” or “she has a fast metabolism” to account for why someone is of a particular weight. In part this is true. But it’s also so much more.

Metabolism is all of the physical and chemical reactions in the body that maintain life. It’s a balancing act between the reactions that build products up and consume energy (anabolism) and break things down (catabolism) for energy (ATP). The food we eat contains the building blocks for these reactions. Essentially, food is fuel. We use this fuel for immediate energy or store it for later use. Metabolic rates are determined by how fast energy can be produced and used. These rates are affected by various factors. Some are out of our control like age, gender, and genetics, but others we can regulate. 


Dietary Patterns

What, when, and how we eat play a large role in supporting our metabolism. Three manageable changes are: eating breakfast, eating small frequent meals, and mindful eating. ​

Eat Breakfast

Listen to your mom (and dad)! Breakfast is the most important meal of the day because it “wakes” up your metabolism. While sleeping, your metabolism slows way down so it needs a jump start first thing in the AM. It is recommended to eat within 1 hour of waking. Make sure to have a meal that contains a protein, fat, carbohydrate and fiber source to set the stage for the rest of the day. ​

Eat Small, Frequent Meals

How often you eat and how you space your meals over the day can also be beneficial. Instead of eating 3 larger meals a day, try eating 4 to 6 smaller meals. Space these meals 3-5 hours apart over your waking hours. After about 3 hours your metabolism starts to slow down. Eating more frequently helps manage blood sugar levels and provides continuous energy. This pattern will also help with portion control and not overeating later in the day. ​
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Mindful Eating

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Studies have shown that people can eat up to 20% more or less calories than they need and not notice a difference in satiety or hunger. Mindful eating is a skill that can help you create awareness of how food makes you feel physically and emotionally. Mindfulness is the act of deliberately paying attention to what is happening in the present moment. When focusing on our food and the act of eating we tap into hunger and fullness cues. Removing distractions such as TV, phones, and computers while eating is one way of being more present with your food. Also, slow down. On average, it takes 20 minutes to feel full. Try putting utensils down between bites and chew slowly to take note of the flavors of the foods. Remember this is a skill and can take time, but stick with it! ​

Daily Activities

Although metabolism can be greatly improved through dietary changes alone, there are some daily activities that also play a large role. ​

Exercise & Activity Level

Exercise and daily activity have a significant impact on your metabolic rate. Strength training and weight exercises help build lean muscle tissue. Why is this important? Because muscle burns more energy than fat. If you’re not ready to hit the weights that’s okay. Try going for a brisk walk or taking a group fitness class. As you move throughout the day your body is forced to produce more energy which equals more calories burned. Desk job? Set a timer on your phone to get up from your desk. Whatever you decide, enjoy it! ​
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Tracking/Journaling

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Pick one of the factors above and try tracking it in a daily journal. This technique shows you where you are at currently and how you can improve. It’s a way of holding yourself accountable. Over time you will see changes and successes, and that always feels good. ​

Sleeping

Length and quality of sleep is such an important factor and really could be a discussion all on its own. But I am running out of space, so here is the short version. You want to get enough sleep to avoid fatigue during the day. Fatigue means less activity which will lead to decreased metabolic rate. Fatigue can also impact stress which impacts appetite hormones which then impacts if we eat too much or too little which then affects our metabolism. The domino effect of poor sleep is real. So, try to aim for 7-9 hours a night of undisturbed sleep.

Metabolism is complicated and multifactorial. These are just a few factors from a very long list. However, they are within our reach. Create healthier habits by focusing on one or two factors at a time. Here are some recipe ideas to inspire you along the way!

Shakshuka with Greens

Makes 4 Servings
​
Ingredients:
  • 2 Tablespoons olive oil
  • 1/2 small onion, quartered and sliced
  • 1 medium tomato, diced
  • 1 large bell pepper, chopped
  • 2 garlic cloves, chopped
  • 16 ounces (2 cups) tomato sauce
  • Pinch of cayenne (optional)
  • 1 teaspoon ground cumin (optional)
  • 4 eggs
  • Handful of greens
  • 2 ounces feta cheese (optional)
  • Salt and pepper
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Directions:
  1. Heat the olive oil over medium heat in a 9- to 10-inch diameter pan with a high lip (and a lid) and sauté the onion and bell pepper for about 3-4 minutes. Add the garlic and tomato and sauté about 2 minutes more.  Stir in the sauce (and cumin and cayenne, if using) and bring to a simmer. Add the greens, and simmer for a few minutes to wilt them.
  2. With a spoon, make four little pockets in the sauce and add a cracked egg into each pocket. Sprinkle each egg with salt and pepper. Place the lid on the pan and cook for at least 4 minutes (or to desired doneness). Sprinkle with some feta cheese, and enjoy!
Nutrition per serving (1/4th of pan): 217 Calories; 15g Fat; 10g Protein; 13g Carbohydrates; 3.5g Fiber; 216mg Sodium

Fruit & Yogurt Parfait

Makes 4 Servings
Recipe from
www.mainesnap-ed.org
​
Ingredients:
  • 1 cup blueberries
  • 1 cup plain Greek yogurt
  • 1 cup sliced fruit of choice
  • 1 cup chopped nuts or granola​
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Directions:
  1. Get out four small glasses. Wash all fruit. Divide the blueberries among the glasses. Sprinkle chopped nuts or granola over the blueberries. Divide sliced fruit of choice and place on top of chopped nuts. Spoon the yogurt on top of the sliced fruit of choice and enjoy!
  2. Refrigerate leftovers within 2 hours.
  3. Note: Use any frozen, canned/drained, or fresh fruit to make parfait.
Nutrition per 8 ounces: 150 Calories; 4g Fat; 7g Protein; 26g Carbohydrates; 3.5g Fiber; 85mg Sodium
Analyzed using KIND Cinnamon Chia Granola and sliced almonds


~Kelsy, Dietetic intern

Resources:
  1. https://www.youtube.com/watch?v=fR3NxCR9z2U&ab_channel=CrashCourse
  2. https://www.youtube.com/watch?time_continue=477&v=wQ1QGZ6gJ8w&ab_channel=khanacademymedicine
  3. The Center for Mindful Eating: www.thecenterformindfuleating.org
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The Four F’s to Maintaining Gut Health

8/18/2018

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The Four F’s--fiber, fluid, flora and physical activity—are most commonly recommended to alleviate constipation. But they also help accomplish other positive things for your body. In this post we’re going to discuss how The Four F’s can improve and maintain the condition of your gut—and with it, your overall health.

With recent studies connecting gut health to overall well being, it makes sense to start with a simple question: What, exactly, is a healthy gut? In simple terms, a healthy gut has an ideal ratio of “good” bacteria to “bad” bacteria. It’s hard to visualize, but the community of bacterial microflora in your GI tract contains more than 100 trillion
 bacteria, made up of thousands of different species. It’s important to keep this gut microbiome in good condition, and not let factors such as environment, age, antibiotic use, and disease throw it off balance. Fortunately, there’s a lot you can do to influence your gut through eating and physical activity to maintain a healthy ratio of microflora. Let’s take a look.​


Fiber

The first “F” is fiber, and for good reason. With benefits ranging from managing blood glucose to lowering cholesterol levels, fiber is often referred to by dietitians as the “magical nutrient.” But what does it do for your gut?
​

To understand fiber's role in the gut, let’s first talk about what makes fiber unique. Fiber is a type of carbohydrate from the structural part of plants that our bodies can’t digest. Although we don’t get any calories from fiber, it does aid in the digestion of other nutrients and acts as a “prebiotic,” or nutrient, for the probiotics (healthy bacteria) living in our colons. This is huge. Also, studies that compare high fiber diets to low fiber diets find that the ratio of beneficial bacteria to potentially harmful bacteria is much higher in high fiber diets. This, in part, is due to how fiber functions in the digestive tract, which we’ll talk about next.
​
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When it comes to the digestive tract, there are two main types of fiber: soluble and insoluble. Soluble fibers dissolve in water and form a gel within the digestive tract, making bowel movements softer and easier to pass. They also can slow the digestion of foods and aid in unwanted symptoms such as diarrhea. Rich sources of soluble fiber are oats, beans, peas, and lentils.  ​
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Insoluble fiber does not form a gel. Rather, it acts as a bulking agent for our stools. Insoluble fiber combined with soluble fibers help keep us regular. Foods rich in insoluble fiber include skins of vegetables and fruits, brown rice, wheat bran, and whole grains. It’s important to remember that all plant-based foods contain fiber of both types. It’s simply the ratio of each that varies. ​
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So what’s the bottom line? Make sure to eat a variety of plant-based foods, and to drink more fluids as you increase your fiber intake to keep your gut happy.

Fluids

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Drinking the right amount of water helps manage body weight and decreases caloric intake. Also, proper fluids lubricate your GI tract, keeping food (especially high fiber foods) moving through your gut. Water from fruits, veggies, soups, smoothies, and teas are natural aids to this process. Temperature also matters. If you experience an upset GI with cold fluids, or from drinking fluids while eating, try sipping on room temperature water instead. Lemon juice and apple cider vinegar added to warm water increase the acidity of your stomach and can also have soothing effects. It is also important to note that your body needs more fluid in hot climates and with an increase in physical activity. ​

Flora

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Gut microflora is a hot topic right now, with several studies linking gut microbiota to multiple health conditions, including obesity, allergies, diabetes, cancer—even some mental health conditions. A healthy microflora contains high levels of probiotic bacteria. Probiotics defend our guts from harmful microbes. The main role of the gut flora on the GI tract is to protect the gut epithelium from harmful pathogens. While a healthy gut is able to fight off most of these pathogens without any side effects, an unhealthy gut does not. Thus, one way to support the gut is to eat prebiotics (fiber) to support the existing probiotics in our guts. Also, eating fermented or cultured foods (with live probiotics) increases overall probiotic content and keeps the digestive system healthy. Examples of good probiotic foods include kimchi, sauerkraut, miso, cultured vegetables, yogurt, and tempeh. ​
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​And last, but not least...


Physical Activity

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Okay, so this doesn’t really start with an “F,” but it sounds like it does! Light physical activity aids in gut health by increasing motility. Walking, swimming, and resistance training are all great options, but balance is key. In some people, intense physical activity slows down digestion and causes discomfort. Conversely, prolonged physical inactivity has been linked to a less diverse microbiome—meaning fewer species of bacteria are available to ward off harmful pathogens. What does all this mean? When it comes to physical activity make sure you do what works best for you, and consult a physician if you’re unsure.
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A proper functioning gut is essential to overall health. Being mindful of The Four F’s gives you an important tool to improve and maintain your overall wellness while partaking in two of my favorite activities: eating and playing!
​

Here are a few tasty smoothie recipes to help you increase your fiber and fluid intake! Try adding plain Greek yogurt or kefir to any of your smoothies for an extra boost of probiotics, as well as protein. And of course, don’t forget to wash it all down with a brisk walk around the block!

Creamy Zucchini Blueberry Smoothie

Makes 2 Servings
Recipe adapted from www.minimalistbaker.com
​

Ingredients:
  • 1 large ripe banana
  • 1 cup frozen blueberries
  • 1 large stem (rib) celery
  • 2/3 cup sliced zucchini
  • 1 handful greens
  • 1 Tablespoon hemp seeds (or protein powder)
  • 1/4 tsp ground cinnamon
  • 1 cup coconut milk (or other milk)
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Directions:
  1. Add all ingredients to a high-speed blender and blend until creamy and smooth.
Nutrition per 8 ounces: 218 Calories; 10g Fat; 6g Protein; 32g Carbohydrates; 4.7g Fiber; 67mg Sodium

Summer Peach Smoothie

Makes 2-4 Servings
​
Ingredients:
  • 2 peaches (frozen)
  • 1 medium banana (frozen)
  • 1 small avocado
  • 2 handfuls leafy greens
  • 1 cup milk of choice
  • Juice of 1/2 lime
  • 1 Tablespoon ground flax (flax meal)
  • 2 Tablespoons protein powder or peanut butter
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Directions:
  1. Add all ingredients to a high-speed blender and blend until creamy and smooth.
Nutrition per 8 ounces: 227 Calories; 13.5g Fat; 6.7g Protein; 24g Carbohydrates; 6g Fiber; 44mg Sodium
*analyzed recipe using 1% milk and peanut butter
~Kelsy, Dietetic intern
Resources:
  • Nie, Y et al. Dietary nutrition and gut microflora: A promising target for treating disease. Trend in Food Science and Technology 2018, (75) 72-80.
  • Ticinesi, A. et al. Aging Gut Microbiota and the cross-road between nutrition, physical frailty, and sarcopenia: Is there a gut-muscle axis? Nutrients 2017, 9 (12) 1303.
  • https://www.cdc.gov/healthywater/drinking/nutrition/index.html
  • https://alittlebityummy.com/getting-enough-fibre-on-the-low-fodmap-diet
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Let's Get Grilling!

8/10/2018

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August has arrived in the PNW, and with it warm evenings and golden orange sunsets. Now’s the time of year to be outside as much as possible. That means spending time in the kitchen cooking (and sweating, because who has AC here?) is not high on the priority list. Not to worry. We’ve got all the tips you’ll need to create a delicious feast on your favorite outdoor grill—without sacrificing your health.
There are often concerns regarding food safety and health risks related to grilled foods. However, there are many ways to make grilling a healthy, safe, and delicious way to eat. It’s all about the foods you choose, preparation, and cooking methods.

Does grilling food increase cancer risk?

Studies of have shown that there is an increased risk of developing cancer with consumption of charred grilled foods. This is due to the formation of two main substances: Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). When the fats and proteins of a meat or poultry product are heated at high temperatures to the point of being browned or blackened, carcinogens form. This can happen with all forms of cooking, not just grilling.

HOWEVER, this risk can be greatly reduced with a few simple steps. First, cook at lower temperatures by using charcoal briquettes or hardwood chips from hickory and maple. Second, the use of marinades that contain olive oil and citrus juices (such as lemon or lime) can minimize the formation of these cancer-causing substances by as much as 99%. Marinate foods for at least one hour before cooking. Marinades also add a lot of flavor and juiciness to any grilled item—whether it’s eggplant or chicken. Thirdly, reduce the formation of HCAs by cooking with herbs from the lamiaceae family. These herbs include basil, mint, rosemary, thyme, oregano, and sage. Fresh herbs can easily be chopped and added to any marinade.

Grill Prep & Cooking Tips!

  • Look for lean pieces of meat with less fat, and trim off extra fat
  • Flip the food before it’s charred
  • Remove the skin from chicken or salmon
  • Remove charred portions of meat before eating 
  • Keep the grill rack clean and away from the coals
  • Grill your veggies and fruit! Vegetables and fruit do not form cancer-causing chemicals when cooked on high heat. They also make great main dishes!

General Safety Guidelines for Choosing, Storing, and Cooking

When shopping, pick your meat products right before checkout. Make sure the packages feel cold to the touch and are not torn. To protect against contamination, put raw goods into individual plastic bags and store in the cart away from produce.

When transferring, use an insulated cooler to keep meat below 40F. Use ground meats and poultry within 1-2 days, and other products within 5 days. Store on the bottom shelf of your fridge. If storing for a longer period of time, wrap in freezer paper or plastic and store at 0F. Raw meat, poultry, or any other perishable food should not be left out at room temperature for longer than two hours.

It is important to use a thermometer to check temperatures of meat and poultry. Cooking to the proper temperature destroys harmful bacteria that may be present. Once the food has reached temperature keep it hot until serving at 140F or warmer. If storing for later consumption, put in refrigerator right after cooking for up to 3-4 days, or freezer up to four months.
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Internal Cooking Temperatures

  • 145°F – whole cuts of beef, pork, lamb, and veal (stand-time of 3 minutes at this temperature)
  • 145°F – fish
  • 160°F – hamburgers and other ground beef
  • 165°F – all poultry and pre-cooked meats, like hot dogs
Finally, remember to cook meats separate from produce and always wash hands before and after handling raw foods. Now go and enjoy the outdoors with some grilled foods!

Prawns with Garlic & Smoked Paprika

Makes 8 Servings
Recipe from www.thisisyourcookbook.com
​

Ingredients:
  • 2 pounds prawns
  • 1/2 teaspoon sea salt
  • 3 cloves garlic, finely chopped
  • 1 teaspoon smoked paprika
  • 2 Tablespoons olive oil
  • Zest and juice of 1 lemon
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Directions:
  1. ​Place prawns in a bowl and add salt, garlic, paprika, olive oil, and lemon zest. Mix and let sit 15 minutes.
  2. Heat griddle or barbecue grill on high. Place prawns on pan or grill and cook about 2-3 minutes on each side or until charred on the outside, but opaque in the middle. 
  3. Sprinkle lemon juice over prawns during the last minute of cooking. 
  4. Transfer to a serving dish and enjoy! 
Nutrition per 4 ounces: 117 Calories; 2g Fat; 20g Protein; 3.5g Carbohydrates; 0g Fiber; 426mg Sodium

Grilled Soy-Ginger Glazed Tofu

Makes 7 Servings
Recipe from America's Test Kitchen
​

Ingredients:
  • 3 Tablespoons low-sodium soy sauce
  • 3 Tablespoons water
  • 3 Tablespoons mirin
  • 1 1/2 teaspoons grated fresh ginger
  • 1 garlic clove, minced
  • 1 teaspoon corn starch
  • 1/2 teaspoon Asian chili-garlic sauce
  • 28 ounces extra firm tofu, sliced lengthwise into 1-inch thick planks
  • 2 Tablespoons vegetable oil
  • Pepper
  • 1/4 cup minced fresh cilantro
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Directions:
  1. Glaze: Combine soy sauce, water, mirin, ginger, garlic, corn starch, and chili-garlic sauce in small saucepan. Simmer over medium-high heat until thickened, about 5-7 minutes. Transfer to a bowl. 
  2. Tofu: Spread tofu on a paper towel-lined baking sheet and drain for 20 minutes. Brush tofu with oil and pepper. 
  3. Grill: Heat griddle or barbecue on high. Oil cooking grate and place tofu on grill. Cook until light brown on each side, about 6-10 minutes, flipping tofu halfway through. Brush tofu with 1/4 cup glaze and cook until well browned, about 1-2 minutes. Repeat on the other side of the tofu. Transfer tofu to platter and brush with remaining 1/4 cup glaze. Garnish with fresh cilantro.
Nutrition per 4 ounces tofu: 172 Calories; 10g Fat; 12g Protein; 11g Carbohydrates; 0.5g Fiber; 288mg Sodium

Grilled Watermelon Salad

Makes 4 Servings
Recipe from Food Network
​

Ingredients:
  • 1/2 (5 pound) seedless watermelon
  • 1/4 cup balsamic vinegar
  • Olive oil
  • Kosher salt
  • 2 cups baby arugula
  • 1/4 cup feta cheese
  • Finely cracked fresh pepper
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Directions:
  1. Place the watermelon half cut-side down on a cutting board and cut off the rind. Slice the block into 8-inch squares, about 3 x 3 inches and 1-inch thick. 
  2. Pour the vinegar into a saucepan and simmer over medium-high heat until vinegar reduces to a thick consistency. Set aside. 
  3. Heat grill or nonstick griddle. Brush a small amount of olive oil onto both sides of watermelon slices. Place watermelon on hot grill for about 2 minutes on each side, or until grill marks appear. Transfer to a plate and season with salt. 
  4. To assemble salad, place arugula on a plate, place watermelon on top of arugula, and garnish with a drizzle of balsamic glaze and  sprinkle of feta cheese. 
Nutrition per serving: 156 Calories; 6g Fat; 3.5g Protein; 25g Carbohydrates; 1g Fiber; 405mg Sodium

Jamaican Jerk Grilled Eggplant

Makes 8 Servings
Recipe from Minimalist Baker
​

Ingredients:
  • 1 teaspoon ground cinnamon
  • 1 Tablespoon ground coriander
  • 1/4 teaspoon allspice
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon pepper
  • 2 Tablespoons fresh thyme
  • 4 garlic cloves, minced
  • 1 Tablespoon fresh ginger, grated
  • 3 Tablespoons lime juice
  • 1/4 cup low-sodium soy sauce
  • 2 Tablespoons maple syrup
  • 2 Tablespoons olive oil
  • 3 stalks green onions, sliced
  • 1 medium serrano pepper, seeds removed, thinly sliced
  • 1 large or 2 small eggplant
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Directions:
  1. Combine cinnamon, coriander, allspice, cayenne pepper, pepper, thyme, garlic, ginger, lime juice, soy sauce, maple syrup, olive oil, green onions, and serrano pepper in a small bowl. 
  2. Slice eggplant lengthwise into 1/2-inch thick "steaks." Brush both sides of the steaks with marinade. 
  3. Heat grill or grill pan and lightly oil. Place eggplant on hot grill or about 3-5 minutes on each side, or until both sides are golden brown and grill marks are present. 
Nutrition per serving: 74 Calories; 3.5g Fat; 2g Protein; 10g Carbohydrates; 3g Fiber; 270mg Sodium
​

~Kelsy, Dietetic intern
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The MIND Diet

8/1/2018

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The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The diet combines portions of the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet. It was developed by researchers at Rush University who created a nutrition plan to help lower the risk of Alzheimer’s disease. Both the DASH diet and the Mediterranean diet have been shown to improve cardiovascular health and cognition. However, the MIND diet may improve cardiovascular function and cognition, in addition to lowering the risk for Alzheimer’s disease. Studies suggest that those who adhered to the MIND Diet the most reduced their risk for Alzheimer’s by 53% compared with those who did not adhere closely to the diet. Even those participants who partially adhered to the MIND Diet were able to reduce the risk of Alzheimer’s by 35% compared with those who did not follow the diet.

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The MIND diet suggests adding these brain healthy foods to your diet:
 
1. Leafy green vegetables - at least 6 times per week
Leafy green vegetables like spinach, kale, Swiss chard, collards, broccoli, arugula, and romaine are great sources of Vitamin K and folate. They are important for preserving cognitive function as we age. The MIND diet recommends consuming at least 6 servings of leafy vegetables per week. This is easy to accomplish if you plan a simple green salad every day of the week.
 
2. Vegetables – at least one serving per day
In addition to leafy green vegetables, the MIND diet recommends having at least one serving of another vegetable every day. Examples of other vegetables include: asparagus, carrots, bell peppers, squash, cucumbers, beets, or eggplant. Consuming a wide variety of vegetables will increase your intake of different vitamins, minerals and protective phytochemicals.
 
3. Berries – at least two serving per week
Berries, especially blueberries and strawberries, are packed with phytochemicals that protect brain cells by reducing inflammation and by helping to remove toxins that accumulate with age.

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4. Nuts – at least five servings per week
Nuts can help to lower blood pressure and LDL (bad) cholesterol. They may also help prevent memory loss and Alzheimer’s disease. Nuts are a great source of Vitamin E, which is linked to improved cognitive function. Walnuts, loaded with polyphenols and Omega-3 fatty acids, are known to improve memory and concentration.
 
5. Legumes – at least 4 servings per week
Legumes, like lentils and beans, are comprised of low glycemic carbohydrates that supply your brain with fuel at a steady pace. Legumes also have a lot of fiber which can help lower blood pressure and cholesterol.
 
6. Whole grains – at least 3 servings per day
Like legumes, whole grains contain a lot of fiber which can help lower blood pressure and cholesterol. Foods that promote cardiovascular health are also good for your brain. If the brain gets adequate oxygen-rich blood it will be better at thinking and memorizing.

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7. Fish – at least 1 serving per week
Oily fish such as trout, sardines, salmon and herring contain a significant amount of DHA, an Omega-3 fatty acid essential for brain function. Higher intakes of DHA may improve memory and cognitive ability and may also slow brain aging. Fish is particularly beneficial when it is baked or grilled instead of fried.
 
8. Poultry – at least 2 servings per week
Choosing chicken and poultry over red meat is associated with a lower risk of Alzheimer’s disease. White meat, like meat from the breast, is preferred over darker meat. It is best to prepare poultry without the skin.
 
9. Olive oil – use as your primary cooking oil
Olive oil is a great source of monounsaturated fat. Monounsaturated fat reduces inflammation and improves the functionality of blood vessels. The MIND diet suggests using olive oil as your primary cooking oil.
 
10. Wine – one serving per day
One glass of wine, especially red wine, per day can preserve memory and reduce the risk of Alzheimer’s disease. Wine, when consumed in small amounts, can have anti-inflammatory effects in the brain. Higher amounts of alcohol can damage the brain so it is important to consume wine sparingly.

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The MIND diet suggests limiting the following foods:
 
1. Butter and Margarine – limit butter to less than 1 teaspoon per day & omit margarine altogether
 
2. Fried food – limit to 1 serving per week
 
3. Red meat – consume fewer than 4 – 3oz servings per week
 
4. Cheese – limit to 2 ounces per week
 
5. Pastries and sweets – consume less than 4 treats per week

Granola with Nuts and Dried Berries

Makes 15 servings
​Recipe adapted from 
www.theopenroadkitchen.com

Ingredients:
  • 4 cups rolled oats
  • 1 cup wheat bran
  • 2 Tablespoons cinnamon
  • ½ teaspoon salt
  • ½ cup olive oil
  • ½ cup honey
  • 2 teaspoons pure vanilla extract
  • ¾ cup sliced almonds
  • ¾ cup pecan pieces
  • 1 cup dried cranberries
  • 1 cup dried cherries
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Instructions:
  1. Preheat oven to 325 degrees. Line a baking sheet with parchment paper and set aside.
  2. Combine oats, wheat bran, cinnamon, and salt in a large mixing bowl.
  3. Warm oil in a saucepan over medium heat. When oil is warm, add the honey and stir for 1 minute. Remove from heat and stir in vanilla. Pour the warmed oil over the oat mixture and stir well.
  4. Spread the mixture evenly onto the prepared baking sheet and bake for 15 minutes. Remove from the oven and stir in the sliced almonds and pecan pieces. Return to the oven and bake for 20 to 25 minutes more, until golden brown, stirring often.
  5. Remove from the oven and let cool for 15 minutes.
  6. Stir in the dried berries and enjoy!
Nutrition per serving: 340 calories; 6g protein; 16g fat; 47g carbohydrate; 6g fiber; 80mg sodium
​
~Sara, Dietetic intern
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    SD Blog 

    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

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