The MIND Diet for Better Health

By Laurel Sterling, RD

There is a growing body of evidence that shows that what you eat can affect your brain. A recent study by researchers at Rush University Medical Center demonstrates that a diet plan they developed may reduce the risk of developing Alzheimer’s disease by as much as 53%! This diet has been coined the MIND diet. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It is a combination of the well known Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). Apparently, the MIND diet proved to be more effective than either diet alone. They found that those who followed either the DASH or the Mediterranean diet “moderately” had almost no drop in their Alzheimer’s risk.

The MIND diet breaks its recommendations down into 10 “brain healthy food groups” a person should eat and five “unhealthy food groups” to avoid.

Food Groups to Include:

  • Green leafy vegetables (like spinach and salad greens) at least 6 servings/week
  • Other vegetables – At least 1/day
  • Nuts – 5 servings/week
  • Berries – 2 or more servings/week
  • Beans – At least 3 servings/week
  • Whole grains – 3 or more servings/day
  • Fish – Once/week
  • Poultry (like chicken or turkey) – 2 times/week
  • Olive oil – Use it as your main cooking oil
  • Wine – 1 glass/day

Food Groups to Avoid:

  • Red meat – Less than 4 servings/week
  • Butter and margarine – Less than 1 tablespoon/day
  • Cheese – Less than 1 serving/week
  • Pastries and sweets – Less than 5 servings/week
  • Fried or fast food – Less than 1 serving/week

They discovered that the MIND diet helped slow the rate of cognitive decline and protect against Alzheimer’s regardless of genetics and other risk factors like smoking and exercise. So let’s MIND the way we eat!

Alexis’ Health & Beauty Journey #11: On Time and Going Natural

Capers-Alexis_AFTERBy Alexis Capers – Alexis Capers is our Enhanced Beauty Salon and Enhanced Beauty Area manager. Join her every other Wednesday for a blog about her journey into natural health & beauty products.

Time. If I could bottle it and sell it to people, boy would I be rich! We never seem to have enough of it, always running out of it; and in some cases wishing it would go faster! Yet the one time trap I catch myself in periodically is the “I have plenty of time to get to that later” mantra.

As life moves on, I find that saying to be sadly inaccurate. I don’t have infinite amounts of time to get my health in order. Time to spend enjoying the moments I should cherish with my children. Time to reconnect with loved ones and friends I have lost touch with, not having the “Time” to stay connected.

Our wellbeing is balanced in good nutrition, peace of mind, healthy relationships, and effective management and use of our time.

Take a look at the common things you use every day on your body. Most women put up to 515 different combinations of chemicals on their bodies daily, many that are combined to “save time” getting ready in the morning, while never really thinking of the impact on their health. Common shampoos contain an average of 15 chemical ingredients, eye shadows 26, lipsticks 33, hairsprays 11, blushes and foundations a whopping 40 combined!!!

How many of these items and more do you slather on each day? I know I wear my fair share. And we wonder why our minds are not as sharp. Where has our energy gone? Personally, I always blame it on my kids! (They always take the best of you ya know!)

Well it’s time to stop the insanity as Susan Powter used to say! Get back the vitality you once had. Be sharp again. Heck, remember where you left your car keys for a change! We can help you reduce the numbers of nasty chemicals by introducing you to safer alternatives. The beautiful part is, you don’t have to give up a whole lot to be natural!

Start today on a healthy path by taking the time to talk with us about what products you can add to your daily routine, even one at a time, to reduce your exposure to nasty ingredients. While you’re here, take the time to meet with our wellness and supplement educators on how to add one or two essentials into your daily regimen to give you more strength and clarity to live stronger and longer! Hey, did I just buy you more time???

What I’m falling for this week:

Jarrow Vitamin B12 gives me the energy I need to keep going! MegaFood supplements carry a wonderful women’s multi-vitamin to get the basics down. Griffin Daily or Restorative Shampoo and Conditioners are both very “clean” products and they are all on sale for August! Dead Sea Warehouse bath salts (also on sale) have the right amount of minerals in them to get your body balanced and your skin feeling wonderful! I could go on and on…



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