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The MIND Diet

mind diet

Before you go considering what crazy diet to try this January, consider a new approach to wellness.

This diet, called the MIND diet, combines 2 tried and true styles of eating that are proven to improve heart health, reduce hypertension and even decrease your risk of Alzheimer’s. The MIND diet will help you shed those New Year pounds, and also keep you heart and brain happy.

The MIND diet is a combination of the Mediterranean diet and the DASH diet (dietary approach to stop hypertension), both of which are well-studied and proven to offer numerous health benefits.

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It was developed by a nutritional epidemiologist, Martha Clare Morris, at Rush University Medical Center through a study that was funded by the National Institute on Aging. Her goal was to lower the risk of Alzheimer’s disease by promoting a diet consisting of brain-healthy foods.

The Mediterranean diet focuses on eating foods that are as natural as possible, while limiting unhealthy fats and red meat. The DASH diet aims to reduce hypertension by helping people 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.

MIND dietThe healthy-food groups include:

  • Green, leafy vegetables: Aim for six or more servings per week. This includes kale, spinach, cooked greens and salads.
  • All other vegetables: Try to eat another vegetable in addition to the green leafy vegetables at least once a day. It is best to choose non-starchy vegetables because they have a lot of nutrients with a low number of calories.
  • Berries: Eat berries at least twice a week. Although the published research only includes strawberries, you should also consume other berries like blueberries, raspberries and blackberries for their antioxidant benefits.
  • Nuts: Try to get five servings of nuts or more each week. The creators of the MIND diet don’t specify what kind of nuts to consume, but it is probably best to vary the type of nuts you eat to obtain a variety of nutrients.
  • Olive oil: Use olive oil as your main cooking oil.
  • Whole grains: Aim for at least three servings daily. Choose whole grains like oatmeal, quinoa, brown rice, whole-wheat pasta and 100% whole-wheat bread.
  • Fish: Eat fish at least once a week. It is best to choose fatty fish like salmon, sardines, trout, tuna and mackerel for their high amounts of omega-3 fatty acids.
  • Beans: Include beans in at least four meals every week. This includes all beans, lentils and soybeans.
  • Poultry: Try to eat chicken or turkey at least twice a week. Note that fried chicken is not encouraged on the MIND diet.
  • Wine: Aim for no more than one glass daily. Both red and white wine may benefit the brain. However, much research has focused on the red wine compound resveratrol, which may help protect against Alzheimer’s disease.

The five foods to avoid are:

  • Butter and margarine: Try to eat less than 1 tablespoon (about 14 grams) daily. Instead, try using olive oil as your primary cooking fat, and dipping your bread in olive oil with herbs.
  • Cheese: The MIND diet recommends limiting your cheese consumption to less than once per week.
  • Red meat: Aim for no more than three servings each week. This includes all beef, pork, lamb and products made from these meats.
  • Fried food: The MIND diet highly discourages fried food, especially the kind from fast-food restaurants. Limit your consumption to less than once per week.
  • Pastries and sweets: This includes most of the processed junk food and desserts you can think of. Ice cream, cookies, brownies, snack cakes, donuts, candy and more. Try to limit these to no more than four times a week.

A good New Years resolution would be to focus on adding or replacing one food per week and/or removing one of the harmful food groups. You can try to have all 10 foods down by the time mid-March hits, and by April you should be well on your way to a healthier lifestyle!

Benefits:

The researchers’ main goal in creating the MIND diet was to reduce the risk of Alzheimer’s disease (AD). According the Alzheimer’s Foundation of America, it is estimated that about a half-million Americans younger than age 65 have some form of dementia, including Alzheimer’s disease.

Studies of the MIND diet have shown that the diet can lower the risk of Alzheimer’s by as much as 53 percent in those who meticulously adhere to the diet. Even if you can’t stick to it 100%, you can still see many benefits if you only follow it moderately. The longer you follow the MIND diet, the better protected you will become from developing Alzheimer’s.

In various studies, the Mediterranean diet and the DASH diet have each been found to have health benefits in other areas as well. The DASH diet can help decrease blood sugar levels possibly due to a higher consumption of probiotics. The DASH diet may also help reduce blood pressure by a few points in just two weeks, and systolic blood pressure could be reduced eight to 14 points over time.

The Mediterranean diet can help dieters lose weight and lower cholesterol, triglycerides and blood pressure. The Mediterranean-style diet is also associated with lower risk factors for cardiovascular disease.

No matter your goals, the MIND can help you stay healthy long into the future, in all areas of health and wellness!

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Healthy Snacks While Traveling

healthy travel snacks

The Holiday season is closing in, which means airplanes, long drives or perhaps even vacationing where the weather is warmer.

No matter where you’re going, you can’t escape the literally sugar-coated temptations that surround you at every rest stop and gas station. When you’re traveling, it’s easy to go overboard on the processed junk simply out of desperation.

Check out these tips to ward off unhealthy snacking, and to help you practice healthier habits!

  1. Rather than stopping at the gas station for food, head to the grocery store. The extra time it takes will be far worth it, especially since you won’t be left feeling bloated or tired like you would from candy or chips. Pick up carrots and hummus, nuts, fruit, or even a salad from the salad bar for a more nourishing option.
  2. Don’t ignore your hunger in the attempt to “save” your calories. You may be driving home to a big dinner, but if you don’t regulate your blood sugar during the drive, you’re far more likely to overeat when you finally do sit down to the table. Even an apple and a cheese stick mid-afternoon will help you enjoy your dinner without regret.
  3. Drink lots of water. Especially if you’re flying! It’s easy to get caught up in the holiday craziness and forget to drink, but water is crucial for a healthy lifestyle. Not only will it help prevent your skin from drying out on the dry airplanes, it wards of unnecessary hunger, and may even help prevent jet lag. So don’t forget your reusable water bottle!

Options for travel-friendly perishable foods:

  • Vegetables like carrots and broccoli
  • Hard boiled eggs (pre peeled!)
  • Pre-cooked roasted sweet potatoes
  • Meats like shrimp, chicken or beef pre-cut into strips
  • Single serving packs of guacamole
  • Slices of cheeses
  • Pre-made salad (yes, you can get this through security with dressing on!)

Options for travel-friendly “no fridge” necessary foods:

  • Bars like RXBAR, Larabars, or Square Bars
  • Nuts and seeds (or pre-made trail mixes)
  • Dried or freeze-dried fruit (dried mango or apple chips)
  • Individual packets of almond butter or peanut butter
  • Tunafish (in a pouch, not a can!)
  • Fresh fruits like apples, bananas, avocados or oranges

No matter where you go this holiday season, bring along a few of your favorite healthy snacks. I promise, it’ll make the trip a lot easier!

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Don’t Fear the Tots!

potatoes

In my opinion, I think potatoes get an unfairly bad rep.

I love potatoes! In fact, I eat a sweet potato (or two) nearly every day.

But this starchy vegetable is frequently assumed to be fattening.

It is true that a diet full of french fried and mashed potatoes every day is not going to help with your health goals. However, baked or roasted potatoes may actually help you become healthier.

Aid in Weight Loss
Chilled, cooked potato is packed with resistant starch, a fibrous substance that could help you lose weight.

Fight disease
Within 100 different potato varieties, there are over 60 different vitamins and phytochemicals. Some of these are flavonoids, which are credited with improving heart health and protecting against lung and prostate cancers. Other nutrients may even boost immunity.

Help maintain healthy blood pressure
Potatoes are packed with kukoamines, plant chemicals that help lower blood pressure. In addition, one medium baked potato (including the skin) provides 20% of your daily potassium, a known hypertension fighter.

So why fear potatoes?

Especially when there are so many good recipes to make! Fun fact: there are almost 4,000 different potato varieties! Imagine all the tasty (and nutritious!) meals you could make with those. Here are a few just to get your started!

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Star Market Shopping for an Affordable Thanksgiving

affordable thanksgiving

We’re less than a week away from that turkey dinner, which means it’s time to stock up on all the food!

Luckily Star Market (located right down the street from VIM) has all the necessities on sale. Whether it’s just you or your entire family on Thursday, here’s your buying guide to ensure your day of thanks leaves your wallet saying thanks, too. Here’s to an affordable Thanksgiving!

sweet potatoesFruit and Vegetables:
Peeled Butternut Squash- 99¢ a pound
Sweet Potatoes- 45¢ a pound
Ocean Spray Cranberry Sauce- 3 for $5
Birds Eye Bagged or Green Giant Boxed Frozen Vegetables- buy 1 get 2 free

Meat:
Fresh Grade A Turkeys- 88¢ a pound
Frozen Turkeys- 39¢ a pound
Pepperidge Farm Stuffing- 2 for $5

pumpkin pieDessert:
8-inch apple or pumpkin pie- $3.99
Friendly’s Ice Cream- $1.99
Reddi Wip Whipped Cream- 2 for $5
Ghirardelli Peppermint Bark Bars- 2 for $5
Martinelli’s Cider- 2 for $5

If you enjoy cooking or baking, there is also canned pumpkin, pie crusts, fresh vegetables, cranberries, baking supplies and paper goods on sale as well! If you refuse to even touch the stove, pick up a couple platters of fresh cut vegetables or fruit. You can throw them in a pot to cook, or leave out a vegetable crudite tray. I’m sure your guests will be thankful for a lighter option in the array of dense and indulgent!

Despite all the food surrounding the holiday season, remember that this time of year is meant for love and appreciation. Enjoy your time with loved ones, and give yourself a break, too!

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Make Thanksgiving Stress-Free!

stress-free thanksgiving

Thanksgiving is almost here!

For some this might bring a fun time of family, friends, and good food. For others, it might be a reminder of all the stressful cooking and hosting that needs to be done!

This year, let’s skip the unnecessary worries and make this a healthy, fun holiday season.

Read more

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NOW OFFERING NUTRITION SERVICES

nutrition

VIM is now offering nutrition services with
Trainer & Nutrition Coach, Christine Galvin!

[button link=”https://vimfitness.com/nutrition/” text=”LEARN MORE” color=”green” size=”large” fullwidth=”true”]

Don’t miss Christine’s INTRO TO NUTRITION SEMINAR
on Monday, November 13th from 7:30 – 8:30 PM!

@ Central Square in Group X Studio

 

 nutrition seminar

Limited to 40 participants. $25 for members and $30 for non-members to attend.

SIGN UP!

 

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Healthy Recipe: Apple Cider Muffins

apple cider muffins

Happy November! Keep the pumpkin spice and apple cider coming.

It’s easy to overeat or overindulge as the weather gets cooler, but a healthy diet doesn’t involve skipping out on sweets entirely.

This healthy recipe for Apple Cider Muffins (or donuts if you’re a lucky foodie who owns one!) will satisfy your fall cravings without setting yourself back on your goals.

These donut/muffins are not only whole grain and low calorie, they are made with natural sugars (dates), have a healthy dose of unsaturated fats, and they’re vegan and gluten free! There is no reason for anyone to miss out on the holiday food fun, no matter their dietary preferences.

Ingredients:
  • 1 cup apple cider
  • 11 pitted medjool dates
  • 1/4 cup peanut butter
  • 1 tbsp baking powder
  • 1 tbsp cinnamon
  • 1/2 tsp nutmeg
  • 1 tsp vanilla extract
  • Pinch of salt
  • 1 1/4 cups oat flour

Cinnamon Sugar Coating:

  • 1/4 cup stevia baking blend
  • 1 tsp cinnamon

apple cider muffinsSteps:

  1. Preheat oven to 350F.
  2. Add the dates, apple cider, and nut butter to a high speed blender. Blend on high until smooth.
  3. Pour the date mixture into a bowl. Mix the dry ingredients into the wet. The batter should be very thick and sticky!If not add 1/4 cup more flour.
  4. Line a muffin tin with silicon liners (or paper, if you’re less environmentally friendly). Spoon the batter into the pan filling each muffins cup to the top.
  5. Bake for 15-20 minutes.
  6. Mix together the cinnamon and sugar. Remove muffins from the oven and sprinkle cinnamon sugar mixture on top. Feel free to drip some water on top, too, to make it stick better and turn into more of a glaze.
  7. Enjoy! Keep in the fridge and coat with cinnamon sugar just before serving.

 

Nutrition info: (9 muffins)

Calories: 145 // Carbs: 26g // Protein: 4g // Fat: 5g // Sugar: 14g // Fiber: 4g

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9 Benefits of your Morning Coffee

9 benefits coffee

Let’s be honest, coffee is an integral part of most of our lives. But is your caffeinated habit good for you?

Maybe not for your wallet, but it can, in fact, have a surprisingly great number of benefits. All the more reason to visit and support your local coffee shop. If they used high-quality machinery and roasted coffee beans from Iron and Fire then I would certainly find it hard to stay away! I’m sure you’ve all experienced the mood and energy boosting effects of coffee, but it also has many important antioxidants, too. However, too much of anything is never a good thing. Like every food or drink you consume, moderation is key.

For healthy adults, the recommended caffeine intake is no more than 300-400 mg of caffeine a day, about 2-3 cups of coffee. To get started, you’ll obviously need a coffee machine. I’ve found coffeebitz.com to have some great reviews on the different machines and equipment. Continue reading to discover 9 surprising benefits of coffee!
  1. Decreased Muscle Soreness
    Two cups of coffee can cut post-workout muscle pain by up to 48%.
  2. Protection against cirrhosis of the liver
    Of course, you could just cut down on the alcohol intake. But a recent study showed coffee has liver protecting benefits! Both coffee and decaf coffee lowered the liver enzyme levels of coffee drinkers, which helps keep your liver healthy.
  3. Lowered risk of Type 2 Diabetes
    Those who consumed 6 or more cups per day had a 22% lower risk of diabetes.The risk of type II diabetes decreases by 9% for each daily cup of coffee consumed. Decaf coffee decreased risk by 6% per cup, which is good to know since 2-3 cups of caffeinated coffee is best to avoid overdoing it on the caffeine!
  4. Lowered risk of Alzheimer’s disease
    There is considerable evidence that caffeine may protect against Alzheimer’s disease.
  5. Protection against Parkinson’s
    People with Parkinson’s disease are less likely to be smokers and coffee drinkers than their healthy siblings. Drinking coffee can even reduce the risk of Parkinson’s when genetic factors come into play.
  6. Coffee drinkers have less risk of heart disease.
    Korean researchers found that study participants who consumed 3 to 5 cups of coffee a day were less likely to show the beginning signs of heart disease. Other dietary factors should also be noted as Koreans typically have a different diet than do Westerners.
  7. Coffee drinkers have stronger DNA.
    A study published in the European Journal of Nutrition showed that coffee drinkers have DNA with stronger integrity since the white blood cells of coffee drinkers had far fewer instances of spontaneous DNA strand breakage.
  8. Lower Risk of Multiple Sclerosis.
    Recent research showed that at least 4 cups of coffee a day may help protect against the development and re-occurrence of MS. It is believed that the coffee prevents the neural inflammation that possibly leads to the disease developing.
  9. Coffee reduces colorectal cancer risk.
    Even moderate consumption of coffee can reduce the odds of developing colorectal cancer by 26%. This protective benefit increases with more consumption.
Keep in mind, this is coffee we’re talking about, not frappuccinos or other fat and sugar-laden coffee drinks. If you’re looking to add extra flavor or sweetness to your morning brew, try a little stevia, honey, or maple syrup instead of refined or artificial sweeteners. You can also try cocoa powder, cinnamon, or vanilla extract to switch up the flavor! If you like cream, try coconut or almond milk, or even just real cream instead of the artificial creamers! Real food is always better than the fake stuff – not just for flavor, but for your health, too.

Want to try a fun new coffee recipe? Check this one out!

Low Carb Java Jolt – Makes 2 servings

  • 1/2 cup 2% plain Greek or non-dairy yogurt (choose soy for non-dairy protein!)
  • 1 scoop low-carb chocolate protein powder
  • 1 cup unsweetened almond, coconut or soy milk
  • 2 teaspoons natural plant-based sweetener like Swerve or Truvia
  • 1/4 teaspoon ground cinnamon
  • 1/4 cup Cool Brew
  • 6-10 ice cubes
Add all ingredients to blender and blend for 30-60 seconds, until smooth. Serve immediately.
Per Serving: 115 calories, 4 grams fat, 3 grams saturated fat, 50 mg sodium, 9 grams carbohydrate, 2 grams fiber, 6 grams sugar, 14 grams protein.
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Your ULTIMATE Lunch On The Go

Whether you are a student or in the working world, most of us don’t have the luxury of preparing and eating lunch at home.

Beyond sandwiches, it can be a bit of a challenge to come up with tasty lunches that are both easy to prepare and travel well. I love making fresh salads, and my favorite way to transport them is with mason jars! They keep all of the ingredients separate until ready to eat without having to carry 5 separate containers.

mason jar saladThe Mason Jar Salad!

There are many great recipes out there and the first one I tried was a Mango, Avocado, and Black Bean Salad. I couldn’t find a ripe mango at the grocery store so I chopped up fresh pineapple instead. The best part is that I was able to pack a few jars on Sunday night, which made getting out of the house on time much simpler.

The trick is to layer the salad so that all the ingredients stay crisp and fresh.

mason jar salad dressingThe basic order of ingredients is:

  1. Dressing – This recipe called for vinaigrette made with lime juice, olive oil, honey and chopped cilantro.
  2. The next step is to create a buffer between the dressing and the salad greens. You can add harder, sturdier vegetables or fruit such as carrots, cucumbers, peppers, or onions. I added some chopped red onion and pineapple so they could mellow in the dressing as it sat for a couple of days.
  3. The next step is to add beans, grains or pasta. I added a layer of black beans, and then a layer of quinoa.
  4. The next layer should be softer vegetables and fruits. I added some chopped avocado that I had coated with lime juice and salt to keep from browning.

  5. Finally, I added some fresh spinach and screwed the lid on tightly. When I was ready to eat my lunch on Monday afternoon, all I had to do was unscrew the lid and shake the salad into a bowl, or just shake up the jar and eat it straight from there! I am pleased to report that it tasted absolutely delicious! I am excited to try some new recipes and maybe add some nuts, seeds or (vegan) cheese to my next batch.

quinoaMango Avocado Black Bean Salad
Adapted from Greenplaterule.com

Ingredients:

  • 2 ripe but firm avocados, halved, peeled and cubed
  • 1 tbsp. fresh lime juice
  • 2 ripe but firm mangoes, peeled and cubed
  • 1 jalapeno, seeded and finely chopped, or 1/2 cup chopped red onion
  • 2 tbsp. lime juice
  • 1 tsp. apple cider vinegar
  • 2 tbsp. chopped cilantro, plus more for garnish
  • 1/2 tsp. sea salt
  • 1/2 tsp. honey
  • 3 tbsp. extra-virgin olive oil
  • 1 – 15 oz. can black beans, rinsed and drained
  • 4 cups of spinach
  • 1 1/2 cups of cooked quinoa

mason jar saladInstructions:

  1. Add the avocado, 1 tbsp. lime juice, mango, and jalapeno to a large bowl and gently toss.
  2. Whisk together 2 tbsp. lime juice, apple cider vinegar, cilantro, salt, honey together in a small bowl.
  3. Once those ingredients are mixed well, add olive oil slowly while continuing to whisk. Pour dressing over avocado mixture, add black beans and gently toss. Serve over a bed of spinach with quinoa.

There you have it! Your ultimate lunch on the go.

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Autumn Quinoa Salad Recipe

autumn quinoa salad

Autumn Quinoa Salad
Recipe adapted from Blue Zones

It’s finally starting to feel like fall again! Which means I’m getting ready to start cooking warm, fall foods. For me that means cinnamon, root vegetables, squashes and cranberries. It does NOT have to mean you throw away your summer diet! It’s still just as easy to find healthy fall foods as is is to enjoy the fresh fruits and veggies of summer.

What’s in season in Massachusetts at this time of year? Here’s a quick list:

[col size=’4/16′ pos=’first’]
Apples
Beets
Broccoli
Broccoli raab
Brussels sprouts
Cabbage
Cauliflower
Celeriac/celery root
Celery
Chard
[/col]

[col size=’4/16′ pos=’second’]
Chicories
Cranberries
Cucumbers
Eggplant
Escarole
Fennel
Garlic
Grapes
Kale
[/col]

[col size=’4/16′ pos=’third’]
Chicories
Kohlrabi
Leeks
Lettuce
Melons
Onions
Oregano
Parsley
Parsnips
[/col]

[col size=’4/16′ pos=’last’]
Pears
Peas and pea pods
Peppers (sweet)
Potatoes
Pumpkins
Radicchio
Rutabagas
Shelling beans
Squash (winter)
Turnips
[/col]

I have no idea how to use escarole, so if you have any ideas, let me know! I’m going to focus today’s blog on an autumn recipe that involves the nutrient-dense, ancient grain: quinoa. Why is quinoa so great? It’s a high protein whole grain, which can actually make you live longer. By eating 90 grams of whole grains a day, you can reduce your risk of mortality by 17%! Crazy!

autumn quinoa saladHere’s what you need to make this delicious autumn quinoa salad:

  • 1 1/2 cup quinoa
  • Salt and ground black pepper
  • 2 green onions, minced
  • 1 carrot, shredded
  • 1 cup frozen green peas, thawed
  • 1 (15.5-oz.) can dark red kidney beans, drained and rinsed
  • 1/2 cup unsalted roasted peanuts
  • 1/2 cup dried cranberries
  • 2 tbsp extra-virgin olive oil
  • 1 tbsp rice vinegar
  • 2 tbsp finely chopped fresh parsley

So how do you do it?

  1. Bring 3 cups of water to a boil in a saucepan. Add the quinoa and salt to taste. Reduce the heat to maintain a simmer, cover and cook until the water has been absorbed, about 12 minutes.
  2. Remove from the heat and transfer to a large bowl. Stir in the green onions, carrot and peas, and set aside to come to room temperature.
  3. Add the beans, peanuts, cranberries, oil, vinegar and parsley. Season to taste with salt and pepper and toss to combine.
    *Variation: Substitute cooked brown rice for the quinoa, or a different type of nut in place of the peanuts.

That’s it! It’s great hot or cold, so feel free to use the extras as leftovers the next day.

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