How To Follow A Mediterranean Diet
April 23, 2022
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Daily and Weekly Habits to implement a Mediterranean Diet approach for longevity, brain health, metabolic health, and more.
Daily and Weekly Habits to implement a Mediterranean Diet approach for longevity, brain health, metabolic health, and more.
Some produce is ‘ok’ to buy conventional. Use the EWG’s Clean Fifteen as a guide at the grocery store to decide when to splurge and when to save.
A collated list of my favorite allergen-friendly brands and where I shop to stock up on these healthy products!
High-Fiber Smashed Pea Toast is the answer to the great avocado shortage of 2022. It’s high-fiber, vegan, and satisfying no matter where you spread it. Oh, snap! Avocado prices keep climbing. Enter: High-Fiber Smashed Pea Toast. I was inspired by Lucy Lord’s recent recipe, but wanted to find a way to make it gluten-friendly and dairy-free. I used plant-based Feta made by Violife. Many vegan / plant-based cheeses are soy-based, which is a food I typically avoid. (Soybeans grown in the United States are notoriously contaminated with pesticides like glyphosate.) This ‘cheese’ is made from potato starch and coconut oil and has the same feta saltiness. Free from dairy, soy, gluten, lactose, nuts, and preservatives! While I’m not a huge fan of gluten-free replacement products; I understand the craving for a crunchy, warm piece of toast every once in a while. Adding extra fat and fiber helps to control the blood glucose response from a high-carbohydrate food like bread. Related: Understanding Soluble vs. Insoluble Fiber Related: Gluten-Free Oat + Almond Bread Simply mashing in some white beans (like Great Northern Beans) adds protein, fiber, and minimal calories. The consistency of mashed beans mimics that of peas and you get a high-volume toast topper like none other. Let’s Talk Toppings. You can top smashed pea toast however you like. The Chili Onion Crunch Oil from Trader Joe’s is loaded with garlic, onion, spicy goodness that marries the bright, lemony peas perfectly. A sprinkle of red chili flakes could work here too. If you’re averse to spice, stick with flaky sea salt and fresh herbs. Now that I think about it, this green pea toast would be super yummy topped with Sardines! Mmmmm. Having options for toppings will add variety and help discover food preferences as you navigate a new diet. Novelty is an overlooked area to develop a healthy mindset around food. The Ideal Vehicle… Really, this spread could work on anything. I was so fortunate that my sourdough turned out this weekend (it’s been a battle, but James is helping me). For a grain-free ‘toast’ use a slice of sweet potato, an Outer Aisle Cauliflower Thin, or even a simple rice cake! What You’ll Need for High-Fiber Smashed Pea Toast: Green Peas (thawed, if frozen) White Beans (Great Northern or Cannelini) Lemon Juice Olive Oil Dairy-Free Feta (optional) Chili Garlic Oil (optional) Flaky Sea Salt The beans are a sneaky addition that offer great soluble fiber, a little bit of protein, and micronutrients like potassium, magnesium, and lysine. They are a staple of my Hormone Healing Diet! Let me know if you try High-Fiber Green Pea Toast and what additions you make! You May Also Like: High-Fiber Avocado Toast Gluten-Free Oat and Almond Bread High-Fiber Smashed Pea Toast on Video: Shop This Article: In Case You Missed it: NEW Recipe Packs! DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!
There are so many popular diets that range from ‘fad’ to ‘therapeutic’. Here’s my take on defining the parameters from a nutrition perspective. The world of ‘diets’ is WILD. There are so many eating patterns available; some with too-good-to-be-true promises and many with wonderful health benefits. As a nutritionist, I find merit and therapeutic usefulness in many ‘diets’ depending on your symptoms and concerns. I’m not here to tell you ONE diet is right for everyone. Instead, I’ll help break down some popular diets and their ‘rules’ so you can make an informed decision about the best nutrition strategy FOR YOU. There is no established optimal diet for humans; but eating choices can drive us closer or further from health. Here’s a look at some popular diets and eating patterns: Anti-inflammatory: A primarily plant-based diet used to address chronic inflammation and associated health conditions such as type 2 diabetes and cardiovascular disease. An anti-inflammatory diet typically includes large amounts of phytonutrients and antioxidants. This is considered a sustainable long-term eating pattern. Gluten-free: A therapeutic diet adopted by individuals with celiac disease or gluten intolerance that excludes all gluten-containing grains such as wheat, barley, and rye. This may be a lifelong commitment for those who have a reaction to gluten. Due to cross reactivity, those who follow a gluten-free diet may also adhere to dairy-free, corn-free, and soy-free choices. Mediterranean: A traditional diet common among individuals living in the Mediterranean region that consists of fruits, vegetables, nuts, seeds, olive oil, and whole grains. The Mediterranean diet has a lot of similarities to an anti-inflammatory diet. It has been greatly studied due to the long life expectancy and health of people native to the region. Ketogenic (keto): A high-fat, very low-carbohydrate diet used to promote weight loss and address neurological conditions such as pediatric epilepsy. The keto diet doesn’t necessarily restrict any categories of foods, but requires food choice based on macronutrient ratio. Some individuals thrive on a ketogenic diet, while others don’t do as well. For women, a cyclical keto approach may be a better option. Paleolithic (paleo)/ Primal: A dietary pattern inspired by the diets of hunter-gatherers of the paleolithic era that consists of lean meats, fish, healthy fats, vegetables, and certain fruits. The Paleo movement gained traction in the Crossfit community. It has since evolved, with some paleo proponents changing the ‘rules’ around things like legumes. Carnivore: An extreme version of the paleo diet that focuses on ONLY animal-based foods. This means all meats, eggs, fish and shellfish, and some dairy. The carnivore diet is more of a therapeutic diet in that in limits all potential anti-nutrients from plants. It is actually quite simple, and with proper planning, does supply adequate nutrition. PLANT-BASED: A blanket term that may or may not mean a diet built exclusively from plants. The choice to eat plant-based may come from moral and ethical reasons as much as health. Often, a plant-based diet falls within one of these subcategories: Pescatarian: A primarily plant-based diet that eliminates most animal sources of protein except for fish and shellfish Vegan: A strictly plant-based diet that restricts all animal-sourced foods and products Vegetarian: A dietary pattern that restricts meat, poultry, and fish but allows other animal products such as dairy, eggs, and honey Macrobiotic: A vegetarian diet based on the principles of Zen Buddhism. This diet is rich in whole grains, legumes, and seasonal produce thought to balance the elements of yin and yang within. In studies, this diet has been shown to be unsafe for children (and nursing mothers!) and can result in nutritional deficiencies. Breaking Down Therapeutic Diets: Most of these popular diets are used on a short-term basis (2-9 months) for healing specific conditions. After the initial restriction, new foods are added in to resume a more balanced approach to food. Elimination: While there are many iterations of an elimination diet, most will limit the top allergens (dairy, eggs, wheat, and soy) followed by a systematic reintroduction to better understand how each food group affects physiology. Whole30: An elimination diet over a 30-day period that focuses on whole, unprocessed foods and minimal additives. The Whole30 has a psychosocial component, helping participants to break unhealthy eating patterns, stop stress-related and comfort eating, and reduce emotional food attachments. Autoimmune Protocol: An advanced elimination diet that restricts all grains, seeds, nuts, nightshade vegetables, legumes, dairy, and eggs. The AIP Diet has been studied as a treatment for Inflammatory Bowel Disease, Hashimoto’s Thyroiditis, and other autoimmune conditions. It closely mimics the Wahls Protocol, developed by Dr. Terry Wahls for the treatment of MS. Low-FODMAP: An elimination diet that limits fermentable carbohydrates. FODMAP stands for Fermentable Oligo- Di- and Mono-saccharides and polyols. This diet was developed at Monash University as a therapeutic intervention for IBS, SIBO, and other functional bowel disorders. Low-Histamine: A diet that limits high-histamine foods. This diet is helpful for those with reactions to histamines (allergies). True histamine intolerance affects only about 1% of the population. However, this diet can be helpful for taming an overactive immune response. Specific Carbohydrate: A grain-free, sugar-free, lactose-free diet first developed by Dr. Sydney Haas for Inflammatory Bowel Disease (IBD). This diet is meant to help rebalance the gut microbiome and increase oral tolerance. Low-Glycemic: A diet that limits foods based on the glycemic index. The low-glycemic diet is a therapeutic intervention for Type II diabetes and heart disease. Anti-Candida: An elimination diet that limits simple sugars and other carbohydrates that feed the yeast species, Candida Albicans. This diet is a short-term intervention paired with anti-fungals to eradicate systemic yeast infections. Other Popular Diet Fads & Trends: Here are a few other diet trends you may have heard about… Celery Juice – The ‘Celery Juice Diet’ is really just a morning habit of drinking 16 ounces of fresh celery juice every morning. Introduced by The Medical Medium, and popularized by the likes of Goop and Well&Good, this trend claims to yield weight loss, lowered inflammation, and ‘restored health’. It’s nothing short
Lifestyle habits are a huge component of healthy hormone balance. We live in a go-go-go time where we forget to honor ourselves. When we have poor stress-management, lack of movement, and a toxic environment it’s a recipe for hormone imbalance; manifesting as skipped periods, infertility, mood dysregulation, and general malaise. The five areas I look at that fall into ‘lifestyle’ include your diet, your exercise routine, your self-care, your sleep, and your environment. Poor performance in any of these areas can contribute to hormone issues that manifest as physical symptoms. Here are 5 categories of lifestyle habits for healthy hormone balance. 1 – Diet Your diet has a major impact on hormones. Start by eliminating any suspected food sensitivities or food allergies. If you’re not sure how to do that on your own, check out my Elimination Diet Guide. Next, start to evaluate the overall nutrient density of your diet. Choose real, whole foods. Eat plenty of high-quality protein, fats, and fiber. Do your best to ‘eat the rainbow’ daily to cover an array of phytonutrients. Incorporate Hormone-Healing foods like seeds, oysters, leafy vegetables, and legumes. Even when your nutrition is on-point, it may be useful to supplement with certain vitamins that are difficult to obtain from our diet. Things like Vitamin D, Magnesium, and Folate can fall in this category. Learn more about my top recommended supplements here. Lastly, make sure you stay hydrated! Aim to consume half your body weight in ounces or more, and drink to thirst. 2 – Movement Do your best to make movement a priority in and out of the gym. A successful exercise routine is any activity that you enjoy doing! This could be yoga, HIIT training, rowing, swimming, weight-lifting, or hiking. Don’t be afraid to change things up. There’s big power in listening to your cycle and adjusting workouts depending on how you’re feeling (a concept known as Cycle Syncing). A good start is adding movement after meals. Even a short, brisk walk can support cortisol and insulin balance. These hormones are tightly regulated by the liver and adrenal glands. Cortisol and Insulin are both involved in the endocrine system and will have downstream effects on sex hormones. Use your in-the-gym time to focus on resistance training. Even if it is just bodyweight resistance, this is important to increase/maintain muscle mass and support bone health. The more muscle you can build and preserve, the ‘hotter’ your metabolism will run. 3 – Stress Management / Self-Care Re-engage with yourself. Strive for balance, but recognize the natural cyclical changes that hormones bring. Get in tune with when you are at your highest energy (typically at ovulation) and when you need a slowdown (before menstruation). By leaning into your natural rhythm, you’ll be less frustrated when you do feel emotional. Find a regular self-care routine. This could include breathing exercises, meditation, journaling, yoga, time outside, prayer, art, or anything else that brings you joy. Not sure where to start? Kristen Milliron, LCSW, shares her tips for starting a journaling practice here. You may never have a ‘stress-free’ life… but how you manage your stress makes a difference. Also in the self-care realm: finding a way to connect with yourself (or your partner) is essential for hormone health. Oxytocin, the hormone of connection, is released during orgasm, breastfeeding, as well as massage, holding hands, and hugs. Sexual intimacy is not just important for trying to conceive, but also helps to regulate your menstrual cycle and improve moods. 4 – Sleep Get in bed. You likely need 7-8 hours of quality sleep to feel your best. Make this a habit by setting a bedtime alarm that says, “hey, time to get IN bed” in addition to your usual morning alarm. If you can establish a regular routine, your body will adjust. Optimize your sleep environment. Turn off screens a few hours before bed, wear blue blocking glasses, sleep in a dark room, and perfect your evening routine. The better control you take over these manageable habits- the better quality sleep you will achieve. Ask for help. If you find yourself waking at regular intervals through the night, unable to fall asleep, dealing with negative thought patterns, or having physical symptoms preventing good sleep (night sweats, restless legs).. ask for help. A Mental Health Therapist, Functional Medicine Doctor, or Nutritionist can evaluate your symptoms and offer intervention. 5 – Environment A big part of Healthy Hormones lies in making an effort to decrease your toxic burden. We live in an increasingly toxic world and it seems to be closing in on us. Our personal care products, makeup, cleaning products, and food storage likely contain harmful chemicals that CAN be avoided. Do a deep dive of your environment by considering these questions: Do you buy organic food and/or avoid the Dirty Dozen? Do you use glass/stainless steel for food storage and avoid plastics? Do you drink filtered water? Do you buy pharmaceutical grade supplements? Do you use clean makeup and skincare products? We can best support detoxification in the liver by staying hydrated, pooping daily, and consuming adequate protein & fiber. ((Learn more about detox here)) Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber Changing Lifestyle Habits for Healthy Hormone Balance takes time. These habits are things to slowly adopt to get you more in tune with yourself. One day at a time. Free Managing Stress & Anxiety Cookbook: Want 20 recipes to manage stress & anxiety? Click here to get Kate’s Stress&Anxiety Cookbook that includes recipes that supply adequate magnesium, B6, iron, and fiber! Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!
“What is a Healthy Diet?’ is a question I get asked all the time. The truth is, there is no short answer. The World Health Organization defines a healthy diet as an eating pattern which “helps to protect against malnutrition in all its forms, as well as [chronic] diseases such as diabetes, heart disease, stroke, and cancer.” To me, that leaves a lot on the table. So often, the word diet alone makes us think about restriction and discipline. I prefer the greek term, Dieta, meaning ‘way of living.’ Our daily eating pattern is shaped by much more than just avoidance of disease or malnutrition— things like personal beliefs, preferences, socioeconomic status, and importantly, lifestyle. There is no established optimal diet for humans; but eating choices can drive us closer or further from health. Here are some things I consider when defining a ‘healthy diet’: Nutrient Density. Nutrient density is the amount of micronutrients relative to calories in a food. This is different than energy density (which refers to foods with high-calorie per gram ratios). Processed foods tend to be “empty” and low in nutrient density in that they offer a lot of calories and fewer micronutrients. The first step in establishing a healthy diet is replacing processed foods with nutrient-dense whole foods. This includes fruits, vegetables, whole grains, nuts, seeds, beans, legumes, and protein. Individuality. I agree with the WHO that a truly healthy diet should be protective against chronic, preventable disease. When your food choices are negatively impacting body systems; you are limiting general wellness. This includes cognitive function, growth and development, immune health, reproductive function, healthy skeletal and muscular systems, organ function, and energy production. However, these ‘protective’ food choices can look different based on your unique biochemistry. [For example, some individuals may consume legumes to prevent diabetes while others will need to avoid beans to prevent immune overstimulation.] There is no “good” or “bad” food. Sustainability. Beyond ecologic sustainability, a healthy diet is one that you can sustain over the long term. Restrictive diets (whether measured by calorie or food group) can lead to disordered eating patterns, weight cycling, and mood dysregulation. A healthy diet should be realistic and enjoyable, a true way of life. Ultimately, a healthy diet is one which makes you feel GOOD over the long term. It will likely change based on health goals, activity level, age, food availability, and priorities. Lean into the seasons of life and thrive wherever you are by defining your personal eating strategy. Consider the nutrient density, individuality, and sustainability in short and long term increments and adjust as needed. Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber If you find yourself out-of-awareness with what foods are right for you, I recommend reaching out to a dietician or nutritionist for help. A functional medicine practitioner can look at your diet in the context of your overall health and help determine an optimal eating strategy that fits the “Healthy Diet” construct. Free Managing Stress & Anxiety Cookbook: Want 20 recipes to manage stress & anxiety? Click here to get Kate’s Stress&Anxiety Cookbook that includes recipes that supply adequate magnesium, B6, iron, and fiber! Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!
Moroccan Roasted Carrot and Grain Salad is a seasonal meal packed with flavor. The roasted vegetables, citrusy dressing, and crunchy chickpeas are married with warming spice to help balance yin/yang. I’m learning a lot about eating patterns rooted in Chinese medicine. A big focus of Traditional Chinese Medicine (TCM) is protecting ‘Qi’, which can be thought of as internal energy. In our modern eating environment, we can easily tip this out of balance due to food availability and preferences. We can go to the grocery store and get virtually any food at any time of the year. Instead, TCM teaches about eating seasonally. This means not only choosing foods which are in season, but considering the natural environment as well (weather). A big component of that is eating more warming foods during the winter: roasted/steamed vegetables, spices, and hearty grains. By keeping the stomach and spleen closer to the optimal temperature of 100 degrees, you are better able to digest and absorb the nutrients. That is, you expend less energy in the assimilation process. Side note: Individual constitution is a big component of food choice. If you struggle with poor digestion, hormone imbalance, mood disorders, or other symptoms, I recommend working with a nutritionist or qualified TCM practitioner for a customized food protocol. Related: Air-Fryer Crunchy Chickpeas If you’ve been around for a while, you know I LOVE a big hearty salad. I tend to use lots of cold, raw veggies in my epic salads. As I lean more into eating to protect my Qi, I’m finding I do a lot better with cooked foods. To answer my cravings for a massive salad, I made this Vegan Moroccan Roasted Carrot + Grain Salad. The spices (chili, cumin, turmeric, and harissa) are themselves on the warm/hot spectrum. Adding roasted vegetables, a hearty grain, and gently cooked greens completes the meal to align with the seasonal pattern. HOW TO MAKE MOROCCAN ROASTED CARROT + GRAIN SALAD: Make the seasoning blend. I used chili powder, turmeric, cumin, harissa, and sea salt for the perfect warming mix. You’ll use this to season the roasted vegetables, grain, and in the dressing for a bit of kick. Make the dressing. For the easiest dressing, add all the ingredients to a blender and mix until creamy. I prefer olive oil, fresh squeezed orange juice, fresh garlic gloves, and tahini. However, you can substitute the garlic cloves for garlic powder and use a different citrus in place of orange. Roast the chickpeas. I make my crunchy roasted chickpeas ahead of time in the air-fryer. Get my recipe here. For this salad, I used the moroccan spice blend on my chickpeas. Roast the vegetables. I looove roasted carrots, but I also had some purple cauliflower on hand so I roasted that up as well. You can use any combination here: brussels sprouts or broccoli would also be great substitutions. Prepare the grain. If quinoa isn’t your thing, use buckwheat, rice, or farro. Cook the grain according to package instructions (or use your instant pot!), and season with extra moroccan spice after cooking. Dress it up and plate it beautifully. Don’t skip the aesthetic step! Food tastes better when it looks pleasing to the eye. I prefer to dress my greens ahead of time, and gently warm them on the stove. Then, add an extra drizzle of Orange-Tahini Dressing and a wedge of orange to complete the plate. Change things up: Use this salad as a basic template. It works with any vegetables you have on hand to roast, any green, and any grain. Other suitable toppings can be Roasted Nuts, Chopped Medjool Dates, or Raisins! My favorite canned chickpeas and spices are from Thrive Market. I can find organic, canned chickpeas and bulk spices at a great price. I always stock up in my Thrive Market boxes! Watch Me Build It: You May Also Like: Air Fryer Crunchy Roasted Chickpeas Vegan One-Pot Spinach and Lemon Pasta w/ Willa’s Oat Milk Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!
Adapted from The Facility Denver, “Is Blue Light A Problem?” What is Blue Light? >> Visible light from the sun is made up of red, orange, yellow, green, and blue rays that combine to form ‘white light’. Of the colors, blue light is on the far end of the spectrum (380-500nm) and has the highest energy of the rays. Blue light scatters quite easily, which is why we see a blue sky on a cloudless day! NOT ALL BAD: A proper amount of blue light (from the sun) is beneficial in that it improves our natural sleep cycle, helps balance our mood, and improves cognitive function. However, in our modern world, electronics and devices contribute significantly to our exposure to blue light. Screen time is a reality, as over 80% of Americans spend more than two hours a day on a device that emits blue light. This has only increased since 2019 with a shift towards working from home remotely. >>Overexposure is virtually inescapable. Mitigation is key.<< In high amounts, Blue Light negatively impacts health. Firstly, the low contrast of blue light emitted from screens can cause eye strain, dry, and irritated eyes. There is some evidence it contributes to macular degeneration. Screen usage has negative impacts on cognitive performance. However, the biggest risk of overexposure is a disruption to circadian rhythms. Blue light suppresses melatonin secretion, even as little as two minutes of exposure at nighttime is enough to drop melatonin by 50%. In a healthy population of 119 volunteers, full spectrum light exposure shortened melatonin duration by 90 minutes; suggesting impacts not only on sleep onset, but sleep duration. New studies showed that exposure to blue light after dark increases the risk of metabolic dysfunction, depression/anxiety, and cancer. Blue light exposure in the wrong amount will have a downstream effect SOMEWHERE. It may manifest as sleep disturbance, cognitive performance changes, mood changes, or metabolic dysfunction. Or all of the above. How Can you Reduce The Impact of Blue Light? Minimize screen time, especially before bed. It’s a good practice to limit screen usage in the evening hours when the sun is down. Use Night Shift. On apple products, it’s very simple to set your screen to automatically dim with sunset. Use this for computers, phones, and tablets as an extra protection. Improve Your Routine. Make an effort to get full spectrum light in the mornings, and shut off lights in the evening with the sunset. Your circadian rhythm responds to subtle shifts and the more you settle into routine (with sleeping, eating, exercise, and mental activity), the more consistent your body will be. Wear Blue Blockers. Blue light blocking glasses specifically filter out blue wavelengths. They can be worn during daytime when working for extended time looking at screens. Darker, amber lenses are helpful at nighttime for protecting circadian rhythms and ensuring optimal sleep. Blue-Blocking Lenses For Everyone You can get blue blocking glasses whether you wear prescription lenses, readers, or non-adjusted lenses. Putting on a pair of blue light glasses is convenient at home, at work, or while traveling. This is an easy first step to optimizing your lighting environment without a complete overhaul. Our favorite blue light filtering glasses are BluBlox. They have high standards and make lenses that actually filter blue and green light (not just a coating on the lens). <<Get 15% off your order at BluBlox.Com with code Facility15>> What we want to make understood is this: Chronic blue light exposure can have lasting negative impacts on health, particularly affecting sleep quality and eye health. Negative effects can be mitigated by minimizing screen time, using blue light filters and glasses, and optimizing your routine. Step up your routine with BlueBlox and be proactive about your sleep. Sleeping is a non-negotiable in our Functional Medicine Practice, so you better believe we’ll spend time getting this in order. You May Also Like: Inflammation in Our Modern World A Functional Medicine Approach to Psoriasis Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!
Curious about eating according the MIND diet? Try these 5 Anti-Inflammatory Recipes that incorporate brain-boosting ingredients like berries, salmon, avocado, kimchi, and turmeric. When it comes to brain health, there are certain key nutrients to include in your diet. Anti-inflammatory nutrients like Omega-3 fatty acids, antioxidants, and fiber are essential to maintaining mental flexibility long into old age. Dr. Daniel G. Amen’s MIND diet is based on minimizing major risk factors that threaten brain health. Read more about the BRIGHTMINDS risk factors here. When it comes to inflammation, limiting inflammatory triggers can be as important as boosting anti-inflammatory nutrients. The first step is eliminating vegetable oils, dairy, gluten, and refined sugar. Instead focus on healthy fats from avocado oil or olive oil; plant-based milk; gluten-free grains; and natural sweeteners like stevia or monkfruit. Of course, the easiest way to maintain a healthy plan is to prepare food you are EXCITED about and look forward to. Try incorporating a few of these Anti-Inflammatory Recipes on the MIND diet to ignite that passion within. My Picks: 5 Anti-Inflammatory Recipes on the MIND Diet 1 – Orange Turmeric Overnight Oats by Dishing out Health Gluten-free whole grains like oats provide beneficial soluble and insoluble fiber. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease. When paired with orange, you are also getting a healthy dose of Vitamin C to support healthy circulation. Turmeric is a potent antioxidant-boosting spice. 2 – Blueberry Beet Chia Bowl by That Clean Life The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Chia seeds offer healthy fats and fiber! Bonus: Sprinkle on some pumpkin seeds for zinc, magnesium, and manganese. 3 – Spicy Salmon & Broccoli Quinoa Bowl by Wellness for the Win Simple is delicious! Make things really easy with a 30-minute meal of baked salmon, roasted broccoli, and quinoa. Salmon is a potent source of the omega-3 fatty acids EHA and DPA. Good quality fats are associated with a lower risk of developing dementia. Broccoli helps support liver health (detoxification); while Quinoa has more healthy fiber. 4 – Kimchi Scrambled Eggs – by The Spicy Heo Egg Yolks are an important source of choline and phosphotidylserine. These nutrients help ensure proper neurotransmission and axon development. Kimchi is a functional probiotic food that supports gut health. This is one of my favorite ways to start the day with a brain-boosting, anti-inflammatory meal on the MIND diet. 5- Sardine & Avocado Salad by That Clean Life Did you think you’d make it through this list without a sardine recipe?? Hah! Truly, sardines offer such high amounts of Omega-3 fatty acids per serving, that I couldn’t not include them on an anti-inflammatory recipe list <<Why I Love Sardines>>. You’ll get bonus points for leafy greens (spinach), cruciferous vegetables (radish), and monounsaturated fats (avocado). Don’t knock it til you’ve tried it! Complete MIND diet Meal Plan Want more? Download my Brain Health Meal Plan which has the following features: Healthy Fats Good quality fats are associated with a lower risk of developing dementia. This plan is rich in monounsaturated fat and polyunsaturated fat from olive oil, avocado, salmon, nuts, and seeds. It is lower in saturated fat, meats, and dairy products. Olive oil is the main source of fat and contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses. Antioxidants The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Vitamin E is found in nuts, plant oils, seeds, and leafy greens, and is a very potent antioxidant associated strongly with brain health. The plan also includes vitamin C which has been found to help neurons cope with aging. Fiber This plan provides at least three servings of whole grains daily, green leafy vegetables, nuts, berries, and beans providing up to 45 grams of fiber per day. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease. Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber Free Anti-Inflammatory MIND DIET Meal Plan: Want a meal plan to help maintain Brain Health? Click here to get Kate’s Brain Health Meal Plan that includes recipes anti-inflammatory recipes on the MIND Diet that supply healthy fats, antioxidants, and fiber! Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!