healthy diet

Eat for a Sharper Mind

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Food as Medicine: Eating to Prevent Dementia

What’s on your plate today could shape your memory tomorrow.

What you eat directly influences your brain health. Diets rich in vegetables, fruits, whole grains, nuts, beans, and fish supply the antioxidants and omega-3s that fight inflammation and protect brain cells. The MIND diet (a hybrid of the Mediterranean and DASH diets) has been specifically linked to lower dementia risk. A study found that individuals who closely followed the MIND diet had a 53% reduced risk of Alzheimer’s disease (Morris et al., Alzheimer’s & Dementia, 2015).

Foods that nourish the brain include: leafy greens (spinach, kale), berries, fatty fish (salmon, sardines), nuts, olive oil, and legumes. On the other hand, diets heavy in processed foods, sugars, and trans fats are linked to higher dementia rates.

It’s not about perfection but consistent habits. Every healthy choice is an investment in your brain’s future.

Action Step: Add one brain-boosting food to your plate today—swap chips for blueberries, or cook with olive oil instead of butter.

Health Quiz – Test Your Nutritional Knowledge

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Are You Up to Speed on What You’re Eating? Take Today’s Quiz.

Today’s Quiz:  

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Want to Live Longer? Consider a Healthy Diet

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Healthy diet – The prevalence of hypertension (high blood pressure) and dementia increases with age. Eating patterns such as those from the DASH, MIND, and Mediterranean diets can lower the risk of these and other chronic conditions that accompany older ages. A multivitamin-mineral supplement may also help to improve cognitive function and memory in some people, according to large randomized controlled trials.

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Today’s Health Quiz ~ A Healthy Heart Question

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Today’s Healthy Lifestyle Question:

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Today’s Health Tip ~ Are Tortillas an Option for a Healthy Diet?

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It Depends on What’s in the Tortilla. Watch out for Tortillas made with lard.

Managing Weight and Eating Tortillas

Tortillas can be a part of a healthy diet, including for those who are trying to lose weight by either reducing calories or cutting carbs. However, for weight-loss purposes, it’s important to read the label of any tortilla package to help determine what you can eat without compromising your weight-loss goals. The carb and sugar content of traditional tortillas makes them completely off-limits for those following a keto diet. . . . However, you should check tortilla ingredient lists for lard and it’s pseudonym, hydrogenated oil. Commercially produced lard is made of trans fats, which are so bad for you that many states have passed bans or are considering bans on cooking with the substance at all.Because wheat tortillas hit the market in response to a desire for healthier foods, lard is much more common in flour tortillas.

The whole point of a tortilla is to fill it with something delicious, and what you put in a tortilla will go a long way toward fulfilling your diet goals. A traditional Mexican taco usually contains meat, onion and herbs. Vegetarians can load them up with avocado, mushrooms, spinach, fresh corn and beans for a satisfying meal. Tortillas, like bread, are healthy when eaten in moderation to avoid going over recommended carb and calorie intakes. Eating a few tortillas stuffed with nutrient-packed ingredients can form part of a healthy diet.

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Today’s Health Tip ~ Why Manganese is Part of a Healthy Diet

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Manganese is a trace mineral necessary for many bodily processes, like nervous system function and maintaining healthy immunity. Your body stores some manganese in your organs and bones, however, you need to get adequate amounts from your diet. . . . Our bodies need manganese for healthy bones and cartilage in addition to other vitamins and minerals.

Many foods contain manganese: These foods are healthy options to meet your daily requirement.

  1. Mussels  – Many types of shellfish have high manganese levels. With 5.8 milligrams, a three-ounce serving of mussels offers more than 250% of your daily requirement. Cooked oysters and clams are great options too, with up to 1 milligram for the same serving.
  2. Brown Rice -Brown rice  contains manganese; with 1 cup of cooked brown rice adding 2.2 milligrams to your meal, compared to white rice at 0.6 milligrams.
  3. Hazelnuts  – With 1.6 milligrams per ounce, about 12 hazelnuts can meet 70% of your daily manganese requirement. Pecans are high in the mineral as well, with 1.1 milligrams per serving, and peanuts — whether eaten from the bag or whipped into peanut butter — contain 0.5 milligrams per ounce.
  4. Chickpeas – Protein-rich chickpeas are a versatile legume. A half-cup of chickpeas has 0.9 milligrams of manganese, nearly 40% of your daily value. Depending on what’s in your pantry, you can also get manganese from other legumes. A half-cup of lentils has 0.5 milligrams and kidney beans offer 0.3 milligrams in the same portion.
  5. Spinach – Cooked spinach is a concentrated source of many nutrients, including high amounts of vitamin A and fiber. A half-cup also has 0.8 milligrams of manganese, 35% of what you need each day. If you prefer your greens uncooked, raw kale is a good alternative with 0.2 milligrams per cup.
  6. Pineapple – A half-cup of raw pineapple chunks comes with 0.8 milligrams of manganese. Many other fruits can add toward your daily total as well, including blueberries with 0.3 milligrams per half-cup and a medium apple with 0.1 milligrams.
  7. Whole Wheat Bread – Just one slice of whole wheat bread contains 0.7 milligrams of manganese, therefore, using two in a sandwich has about two-thirds of what you need for the day. Research shows that getting enough whole grains in your diet may reduce your risk of chronic diseases like heart disease or cancer.
  8. Black Tea – If you start your day with a cup of black tea, you’re already 22% of your way toward your total manganese requirement. With 0.5 milligrams of manganese, black tea also beats out brewed coffee, which has 0.1 milligrams per cup.
  9. Potatoes – A medium baked potato has 0.3 grams of manganese, but make sure to eat it with the skin. Along with much of the potato’s manganese content, potato skins have higher levels of fiber, iron, and vitamins C and B6 than the inner flesh.

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Today’s Health Tip ~ You Got To Move to Live

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Move More, Sit Less

Whether working out is something you look forward to or something you dread, you probably can’t deny that exercising just makes you feel better. Not only does exercise give you an energy boost and help you manage your weight, it also reduces your risk of several health conditions and improves your mental well-being.

But staying active doesn’t just begin and end with the 30 minutes you dedicate to your workout. . . . Make an effort to stay active throughout the day while still getting your work done.

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Today’s Health Tip ~ Best Foods for Post Surgery Recovery

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What foods should you consume to help promote healing after surgery?

After surgery, your priority would be focusing on wound healing and recovery. Eating well and adequately can help you regain strength and recover more quickly. Certain foods can be beneficial after an operation to aid in recovery and healing. As a general rule of thumb, know that you will likely need more calories, protein, fluids, vitamins and minerals during the recovery process (Always consult your doctor and/or dietitian regarding your diet after surgery).

Best Food groups post surgery:

    1. Protein rich foods
    2. Whole grains
    3. Fruits
    4. Veggies
    5. Good fats
    6. Iron-rich foods
    7. Calcium-rich foods
    8. Plenty of water

Today’s Health Tip ~ What Foods Improve Circulation?

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Blood is like your body’s superhighway. It carries nutrients and oxygen to everything from your heart and brain to your muscles and skin. A healthy diet is one way to optimize your circulation, or blood flow. Combined with exercise, hydration, weight management, and not smoking, some foods can help improve circulation. Next time you head to the grocery store, consider including these items in your shopping cart.

    1. Cayenne pepper
    2. Berries
    3. Beet juice
    4. Fatty fish
    5. Pomegrantes
    6. Garlic
    7. Walnuts
    8. Grapes

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Today’s Health Tip ~ Brown Rice is Good for the Thyroid

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Brown rice – High in Fiber, Low in Fat

Low in fat and high in fiber, brown rice is also a rich source of selenium—a trace element essential for thyroid metabolism, DNA health, and proper immune system function, according to the NIH. Brown rice is also a good source of manganese and niacin, which are both important for brain and heart health. Swap in brown rice for white.

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