Monthly Archives: January 2016

Good Nutrition, Healthy Changes

Eating for Brain Health

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In case you missed my TV segment last week, here is the information about the MIND diet which has been named one of the top diets for 2016, according to U.S. News and World Report, which analyzed 35 different eating plans.

Out of all the diseases out there that we are at risk for, either genetically or environmentally, the one that frightens me the most is Alzheimer’s (and other forms of dementia or cognitive decline). I have personally seen members of my own family suffer, and have numerous friends who have also experienced this devastating condition in their families. If there is anything we can do to prevent this, I am all for it!

This eating plan is a combination of the Mediterranean and DASH diets, both of which are heart healthy and good for lowering blood pressure. This plan focuses on foods that have been scientifically proven to protect the brain, lowering the risk of developing Alzheimer’s by 53%. The great thing about it is that it is very easy to follow. And even if you are not concerned about Alzheimer’s and other forms of cognitive decline, this is a really healthy way to eat.

The following brain healthy food groups are included on this eating plan:

  • Leafy greens (at least 6 servings per week)
  • Vegetables (at least 1 per day)
  • Whole grains (at least 3 per day)
  • Nuts (5 servings per week)
  • Beans (at least 3 servings per week)
  • Berries (at least 2 servings per week)
  • Fish (once per week)
  • Poultry (twice per week)
  • Olive oil (use as your mail oil)
  • Red wine (1 glass per day)

The following foods are to be AVOIDED:

  • Red meat
  • Butter/margarine
  • Cheese
  • Pastries and sweets
  • Fried or fast foods

While researchers admit that there is still a great deal of study to be done in this area, this eating plan has already been proven through scientific research to benefit brain health. And be choosy in what you purchase — try to find produce which is organically produced and without pesticides (which harm your brain and other organs), purchase wild caught fish (NEVER farm raised as this produces unhealthy fat in the fish), and poultry that is “free range” (beware of “cage free” which does not always mean free range!).

I don’t know about you, but I want my Golden Years to be enjoyed with a healthy body AND brain!

~ Doneane

Nutrition

Gray Winter Day Blues . . .

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Did you happen to catch my TV segment last Friday about how to beat the winter blues? If not, here is the quick run down.

The gray skies of winter can actually cause you to experience seasonal depression, due to lack of exposure to sunlight. Our brains need those “feel good” chemicals that are produced by adequate Vitamin D, which is made by our bodies after sun exposure.

If you have a few gray days and the accompanying gray mood, try adding a good dose of Vitamin D supplement and B Complex, both of which work to regulate mood. You can also add Turmeric to your cooking, or eat a few helpings of sweet potato, as these also contain compounds which help elevate mood. If you want to go all out, you can purchase a light therapy lamp, which tricks your eyes and your brain into thinking you have been out in the sunlight (don’t worry, it is not like a tanning bed and will not cause sunburn).

Now, if those gray days leave but your gray mood stays and lingers for more than just a few days, check with your doctor to be sure there is not something more serious going on that is causing your mood to swing in the wrong direction.

Come on summer . . . . I miss you already ❤

~ Doneane

Healthy Changes

New Year, New You? Hmm . . . .

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So, it is the dreaded time of year where everyone is thinking about making changes. New Year’s resolution time. New this, new that. New plans, new changes. I keep hearing “New Year, New You.” Personally, I kind of like the old me! There have been plenty of times in the past where my life was really awesome, without me having to do anything spectacular or “new” at all. Besides, resolutions rarely last more than 21 days, so we are already almost a third of the way to failure for this month, right?

Not that I couldn’t use some changes . . . I should get up earlier, I should keep the house cleaner, I should stay in touch with friends more, I should be less sarcastic (well, maybe not . . .). You know, the usual resolutions. But nothing about me needs to be new, necessarily. Better? Yes. More _____, less _____. But new? Not so much.

We have all had times in our lives where things were good, hopefully! Can you revive those times? YES! So it is not doing something new, it is just doing things different, or better, the way we used to do it.

So don’t beat yourself up over making resolutions for a “new you” because the old you is probably pretty awesome. Just think back to the times when you felt like some part of your daily life was a bit better, and change just ONE thing in that direction. Did you used to get up earlier and spend quiet time alone before starting the day? Did you used to go to the gym twice a week whether you felt like it or not? Great! Add one of those things back into your routine for a few weeks. Don’t do “all or nothing” because that rarely sticks. If getting up 30 minutes earlier will help you to stop rushing in the morning, or give you more time for reflection and meditation to start the day, then just to THAT. Do that one thing for a week and then add one more thing to make things better.

New Year? Yes. New you? Naaaah. Old you is fine. Just tweak it a little bit!

~ Doneane