The MIND diet, as the name implies, is designed to promote a healthy mind and lower the risk of Alzheimer’s disease. It is a mash-up of the Mediterranean diet and the DASH diet — two diets that have been found to have several health benefits.
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The Mediterranean diet focuses on eating foods that are as natural as possible, while limiting unhealthy fats and red meat. The DASH (Dietary Approaches to Stop Hypertension) diet, as its name suggests, is aimed at helping to ease hypertension. It focuses on helping people to eat foods that can lower their sodium intake and blood pressure.
The MIND diet recommends eating 10 foods daily and avoiding five types of foods. The healthy-food group contains:
Vegetables; Green leafy vegetables in particular; Berries, especially blueberries; Nuts; Beans; Wine; Whole grains; Fish; Poultry; Olive oil
The five unhealthy foods are:
Fried or fast food; Red meats; Cheeses; Butter and stick margarine; Pastries and sweets
The rules of the diet are:
Get at least three servings of whole grains per day
Eat a salad each day
Eat one other vegetable every day
Drink a glass of wine each day
Snack almost every day on nuts
Eat beans every other day
Consume poultry and berries at least twice a week
Consume fish at least once a week
Unhealthy foods are allowed, but less than one serving per week, with the exception of butter
Less than 1 tablespoon a day of butter is allowed per day
New research suggests that consuming a handful of nuts a day can greatly benefit your health. The study found that eating 20 grams of nuts daily lowers the risk of developing various conditions.
Heart disease risk was found to be reduced by 30 percent, cancer risk lowered by 15 percent, and premature death risk was lowered by 22 percent.
Consuming 20 g of nuts a day was also associated with a risk of death from respiratory disease cut by half and a 40 percent reduction in the risk of diabetes.
The study looked at the consumption of all types of nuts. Aune added, “Nuts and peanuts are high in fiber, magnesium, and polyunsaturated fats – nutrients that are beneficial for cutting cardiovascular disease risk and which can reduce cholesterol levels. Some nuts, particularly walnuts and pecan nuts, are also high in antioxidants, which can fight oxidative stress and possibly reduce cancer risk. Even though nuts are quite high in fat, they are also high in fiber and protein, and there is some evidence that suggests nuts might actually reduce your risk of obesity over time.”
Salmon has been on the palate for some time now. And while we know that Norwegian salmon is the best in the world, what is it about this species that makes it so special? Norwegian salmon is fed an all-natural diet, comprising of both vegetable raw and marine raw materials. The salmon’s diet is thus packed with vitamins, minerals, and antioxidants, guaranteeing its delicious taste.
Is it fresh? Salmon from Norway is raised in cold, clear waters. It grows at its own pace, gaining a pure and fresh taste, fat marbling and an attractive red-orange coloring. It also has a firm consistency, making it a pleasure to eat. Some innovative Norwegians decided to farm the salmon and supply the market year-round. Norway’s ocean-farmed Atlantic salmon comes from the same origins as wild salmon.
Health benefits of this fatty fish
Salmon is a good source of healthy protein, Omega 3, vitamin A & D, and also vitamin B12. It also contributes towards a healthy heart, strong bones, and brain function.
2 fillets of wild or farmed salmon
4 tsp olive oil
2 tsp soya sauce
1 cup sour cream
2 tsp soya sauce
½ cup of pomegranate
½ cup of chopped dill
2 cups steamed rice
Fry salmon until tender, but not overcooked. Remove and drizzle with some soya sauce. Garnish with sour cream, dill, and pomegranate. Serve with buttered steamed rice.
Cleansing diet and detoxifying foods help in flushing all the toxins out from your body. The natural cleansing methods of fasting once a week and including detoxifying fruits and vegetables in your diet can give you a clearer skin and a better immune system. Here are some foods that detoxify the body and also help in restoring the body’s healthy vigor.
1. Avocados – The fruits are loaded with heart-healthy mono-unsaturated fatty acids and fiber and are highly rated for their detoxifying qualities.
2. Beetroots – According to the American Journal of Clinical Nutrition, they reduce the oxidation of bad cholesterol, protect the artery walls and guard against heart disease and stroke.
3. Broccoli – This works with the enzymes in your liver and eases up the work of toxin removal from the body.
4. Cabbage – Incorporate in your diet through cabbage soup or by including it in your vegetable curry and witness its detoxifying wonders.
5. Asparagus – Along with the detoxification benefits, it reduces the free radicals in your body and keeps your heart healthy.
6. Garlic – stimulates the liver to produce detoxification enzymes that help in flushing out the toxic residues from the digestive system
ACCORDING to the Ministry of Health, four out of five Fijians are dying from non-communicable diseases including diabetes, cancer, lung and heart disease.
In case you didn’t know: Vegetable oils are bad. Bad news. Bad for your health. Bad for the environment. The word “vegetable” makes these oils sound good and healthy for us but nothing could be further from the truth
Unlike virgin coconut oil or olive oil that can be extracted by pressing, the manufactured oils have to be extracted in very unnatural ways. Today the average consumption in the US is 30 kilograms a year; per person! Even today, despite the fact that heart disease and cancer continue to rise at an alarming rate while butter consumption is down (and vegetable oil consumption is at an all-time high), people are still believing the hype and buying this very non-traditional, non-healthy food-like product.
So why are vegetable oils bad?
Vegetable oils are bad because they contain very high levels of polyunsaturated fats (PUFAs). But did you know that the fat content of the human body is about 97 percent saturated and monounsaturated fat? Our body needs fat for rebuilding cells and hormone production.
And it can only use what we give it. Polyunsaturated fats are highly unstable. They oxidize easily, meaning they cause inflammation and mutation in cells. That oxidation is then linked to all sorts of potential diseases. Vegetable oils also contain a very high concentration of Omega 6 fatty acids. These fatty acids also oxidize easily.
Omega-3 fatty acids have been shown to reduce inflammation and protect against cancer. Unbalanced levels of Omega-3 and Omega-6 fats have been linked to many types of cancers and a host of other problems.
Arthritis is a painful condition that can limit a person’s ability to complete daily tasks. But with the help of exercise and natural remedies, arthritis can be manageable.
How arthritis can affect your hands?
Arthritis in the hands can lead to pain, swelling, and stiffness, making it quite difficult to use the hands properly. You may find your grip has become weaker and tasks that were once easy – like turning a faucet on – have now become much more difficult.
Natural remedies for arthritis in hands
Ice packs: Just like an injury, when inflammation occurs it’s important to apply ice packs to reduce it
Apple cider vinegar: Apple cider vinegar is a natural anti-inflammatory.
Honey and cinnamon: Combine a tablespoon of honey with half a teaspoon of cinnamon and consume each morning on an empty stomach.
Epsom salt: Epsom salt can help reduce stiffness, inflammation, and pain. It is packed with magnesium, which is essential for bone mineralization.
Garlic: should be consumed regularly to reduce inflammation and pain.
Fenugreek seeds: Fenugreek seeds are anti-inflammatories that also provide antioxidants.
Castor oil: Castor oil contains ricinoleic acid, which can bring down inflammation and reduce pain
Belmarra Health Online
There are natural ways to boost low energy, and nutritionist Sarah Flowers spoke to Express.co.uk to reveal her top tips.
“Despite being told that eating lots of carbohydrates will give us energy, we need to look at more nutrient dense ways to feed our body with slow releasing carbohydrates, such as sweet potato, quinoa and wholegrain rice.
“Although we consume high levels of refined carbohydrates; we are often devoid of essential nutrients as these cause blood sugar fluctuations, which can leave you drained and lacking in energy and put you at risk of obesity and diabetes.”
Sarah recommended adding Vitamin B to your diet: “To boost your energy levels, ensure you take a good quality B Vitamin Complex, which will deliver all essential B vitamins.
A magnesium deficiency can result in fatigue, so getting enough is important, as Sarah explained: “Magnesium is one of the main nutrients involved in our energy process and even a mild deficiency of magnesium can result in fatigue and even symptoms similar to chronic fatigue syndrome.
You may not have heard of Coenzyme Q10, but Sarah reckoned it is a key ingredient to add to your diet. She said: “This is one of the main nutrients needed in the manufacture of energy within the mitochondria.
Finally, Sarah noted that a healthy gut is linked to higher energy levels. To ensure a healthy gut flora, it is always beneficial to take a good quality probiotic
Express Daily Express
Emma Morano, the oldest person in the world, turned 117 this week in lake-side Pallanza, Northern Italy. She credits her longevity to being single, drinking homemade brandy and eating a certain staple every day: two raw eggs.
Back in her teens, Morano was told by a doctor to start eating three eggs a day for her anemia. Up until a few years ago, she did just that.
It’s well established in the scientific community that a balanced, whole foods diet plays an integral part in overall health and wellness. But can diet impact longevity as well?
Your diet alone can both cause and reverse inflammation, a dangerous precursor to many prevalent diseases that can take you out early, including diabetes, heart disease and cancer. Since healthy foods can prevent or delay the onset of disease, it only makes sense that food and the aging process go hand-in-hand.
In fact, scientists have discovered that the Mediterranean diet is particularly effective at increasing life expectancy. It’s no wonder, too. This heart-healthy diet contains plenty of fresh fruits, vegetables, grains, lean meats and olive oil — all good things!
The Alternative Daily
This natural antibiotic is none other than basil. According to research, basil helps to fight bacteria, viruses, and other chronic diseases
Not many people know about the fact that basil contains powerful antioxidants that can help cleanse the arteries from LDL (low-density lipoprotein) cholesterol. Basil is rich in essential nutrients like Vitamin K, Vitamin A, and beta-carotene. These antioxidants also protect us from free radicals. These nutrients further prevent cardiovascular diseases.
Apart from this, regular intake of basil leaves gives us a hoard of other health benefits like helping our body fight against ailments like diarrhea, constipation, headaches, cough, flu, kidney problems and other diseases as well.
George Washington, the first US President had simple eating diets. He enjoyed nuts, fish, and Madeira Wine.
Thomas Jefferson may have been America’s first foodie. The Founding Father developed a taste for French cuisine, grew a vast vegetable garden and cherished a farm-to-table diet.
The 11th President, James Polk was known to be a finicky eater.
Abraham Lincoln was more of a modest eater. According to historians, the 16th president “liked apples and hot coffee,” and didn’t demand much in a meal.
The eighteenth president Ulysses S. Grant enjoyed coffee and was fond of rice pudding.
Franklin D. Roosevelt enjoyed hotdogs, fruit cake, and toasted cheese.
On the other hand, Ronald Reagan was known for his sweet tooth. The country’s 40th president munched on jelly beans to quit smoking and quickly fell in love with the candy
More fun facts on the Presidential Diet over the years at CNN.com