Happy 4th of July!!!!! Nothing says summer like 4th of July!
So, if you are grilling or picnicking tomorrow, or any time this summer, please keep in mind the items that you’ve decided to cross off your list of foods to eat. Last newsletter listed the five worst offenders, and hopefully, you’ve chosen one to replace or reduce. Maybe put a notecard on your refrigerator as a reminder.
Now, let’s talk about foods to add or increase in your daily meal planning!
Five Yummy foods that help PREVENT Alzheimer’s disease:
- Leafy greens – A 2018 study in “Neurology” found that consumption of healthy greens like kale, spinach, Swiss chard, mustard greens, and collard greens was associated with a slower rate of cognitive decline. There has been soooooo much evidence in recent years about eating more leafy greens to improve our bone health, reduce our risk for diabetes, stop inflammation, and help us lose weight. This study simply adds more benefits for adding more of these tasty treats to our daily food intake!
- Berries – Research in the “Annals of Neurology” shows that berries high in flavonoids like blueberries, strawberries, raspberries, and blackberries enhance cognition and slow the rate of cognitive decline. That’s what I want – how about you? Pick one or two and add them into your weekly food planning.
- Fish – Numerous studies have found that people who eat the most fish have lower risk for cognitive decline compared with those who eat the least amount of fish. Fish that is high in omega-3 fatty acids, like salmon, can help prevent all the dementia diseases. Remember, people who eat diets high in healthy fats like fish, avocados, nuts, and coconut oil also weigh less than those who eat low fat diets, so enjoy these foods!
- Nuts – Want a snack that can help protect your brain? Reach for a few walnuts, macadamia nuts, or almonds. One study found that nuts are a necessary part of a healthy diet that can reduce the risk of cognitive decline and Alzheimer’s disease. AND, they are full of healthy fat and protein!
- Extra-virgin olive oil – When you’re looking for salad dressing, sprinkle some extra-virgin olive oil (EVOO) on your greens. Researchers from Spain found that consumption of EVOO was associated with improved cognitive function in individuals at risk for Alzheimer’s disease. What better reason could you have to cook with and use olive oil in your salad dressings?! Let’s try to keep away from store-bought dressings high in sugar and get back to the old fashioned method of making homemade dressing with EVOO, balsamic vinegar, and spices that we like!
As always, take a moment to study this list, and chose one step that you can take to eat healthier foods, and make a new daily habit that will keep your brain healthy. You can always add another one after a month or so. One step at a time gets us to that goal more quickly than depriving ourselves. Make your food planning include things that you like that offer the biggest bang for your health!
Best of Health,
P.S. Here’s what we’re doing this week!