The Mind Diet Plan and Cookbook: Recipes and Lifestyle Guidelines to Help Prevent Alzheimer’s and Dementia by Julie Andrews is an exciting book about how what you eat can help in the area of Alzheimer’s and Dementia. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. This is a combination of two existing eating plans; the Mediterranean diet and the DASH diet.
The Mind Diet: combining 2 diet plans
The Mediterranean diet has become popular in the US because of it’s concentration on omega-3 rich foods (seafood, fruits and vegetables, olive oil, wine, whole grains, and nuts/seeds) has been linked to lowering the risk of developing such diseases as; type 2 diabetes, depression, stroke, some cancers and some cardiovascular diseases.
The DASH diet (Dietary Approaches to Stop Hypertension) is a well-balanced eating plan and concentrates on eating foods high in potassium and fiber-rich foods and decreasing food high in sodium and saturated fat.
According to the National Institutes of Health, the preservation of cognition is reached by eating key nutrients include a diet of omega-3 fatty acids, vitamin E, B vitamins and flavonoids. These nutrients are helpful in minimizing the damage that is caused by free radicals.
The Mind Diet Recipes
MIND friendly food groups include; leafy greens, other vegetables, whole grains, nuts, berries, beans, legumes, poultry, and vegetable oils. So let’s take a look at some of the recipes that you will be able to make at home. For breakfast try out the Rainbow Chard and Sweet Potato Hash or the Raspberry-Honey Pancakes. Next, try out the Pesto Pasta Fagioli and the Crispy Baked Artichoke Hearts are quite a treat! For a main dish you can enjoy Mini Veggie Pot Pies, Citrus-Marinated Coconut Shrimp, Almond-Crusted Crab Cakes, or Orange Chicken and Broccoli Stir-Fry just to name a few of the incredible options. And don’t feel like you have to limit yourself on sweet treats, with recipes for Pumpkin Oatmeal Raisin Cookies and Blackberry-Lemon Galette you will have options to keep everyone in the family happy and healthy.
The recipes include variation tips to make different dishes by changing up a few of the ingredients, cooking tips as well as options for making it a meal by suggesting other recipes that pair well with your chosen recipe.
The Mind Diet Resources
In addition to lots of information about the Mind diet, and the foods that help and why they help, this book provides a 4 week meal plan, complete with shopping list, and pointing you to the recipes that you can make for yourself. It also includes a blank meal plan that allows you to personalize your plan as you wish. Finally, I really liked the lifestyle tracker that is included in The Mind Diet Plan and Cookbook. It give you space to record all the aspects of the MIND diet; food, exercise, sleep, stress reduction and intellectual pursuits. This book is a great resource for information about the prevention of Alzheimer’s and Dementia and great food choices to make this lifestyle happen.
Disclosure: Thank you to Callisto Media, Rockridge Press for providing me with a complimentary copy of this e-book for review purposes. No other compensation was received, and all opinions are my own.