Studies continue to implicate fruits and vegetables as key to a healthy life! And these foods are especially important with Baby Boomers and seniors, for whom the vitamins and minerals, dietary fiber and phytochemicals are critical to support the aging brain.
The MIND Diet
A study recently published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association showed the power of a nutrition intervention called the MIND diet. This program is a hybrid of the Mediterranean and DASH diets, which combined can lower blood pressure along with the risk of heart disease and Alzheimer’s. The MIND diet emphasized whole grains, fruits, vegetables and healthy fats.
For this study, researchers followed cognitive function in 960 seniors for almost five years. They found that those who followed the MIND diet reduced their risk of developing Alzheimer’s by more than 50%. Even those who didn’t adhere carefully to the program had a 35% reduction in risk!
Key Dietary Elements
Developers of the MIND diet attempted to make a program that was easy to follow. Here are the most important aspects:
• at least 3 servings of whole grains per day
• a salad (leafy greens) and one other vegetable daily
• nuts (as a snack) most days
• beans every other day
• poultry and berries (especially blueberries) at least twice a week
• fish at least weekly
In addition, participants who had the best results limited their intake of butter, cheese, and fried and fast foods.
Vegetables with Breakfast! Why Not?
My clients often have a difficult time consuming enough vegetables throughout the day. One easy way is to add a veggie to your morning meal.
In the following simple recipe, mixing pumpkin with oatmeal may sound strange, but it’s an awesome flavor combination and an easy way to get one serving of whole grain with that bonus vegetable each morning! Plus, the oats and pumpkin add lots of fiber to stabilize blood sugar, and combined with whey powder provide a high-protein breakfast to keep you satisfied for hours.
Harvest Oatmeal
Yield: 1 serving
Calories: 355
Protein: 17 g.
Dietary fiber: 7 g.
Prep time: 5 minutes
Ingredients
Oatmeal, quick-cooking, 1/2 cup
Whey protein powder, vanilla, 1- 2 Tb. (amount equal to 10 g. of protein)
Brown sugar, 2 tsp.
Salt, 3 shakes
Pumpkin spice, 1/4 tsp.
Water, 1 cup
Pumpkin, canned, 1/3 cup
Walnuts, chopped, 2 Tb.
Directions
1) Before adding water, thoroughly mix the oatmeal, protein powder, brown sugar, salt and spice. This is critical to keep the whey powder from clumping.
2) Add water. Again, stir thoroughly.
3) Heat in the microwave for 2 minutes.
4) Remove carefully from microwave and allow to cool for a minute or two.
5) Add pumpkin and walnuts; stir.
6) Enjoy with 1% milk if desired!
For more information regarding fitness after 50, contact me for a free consultation.