10 11 NUTRITIONAL FACTS / PER SERVING (ONE BOWL) Calories: 515 | Total Fat: 28.8 g | Saturated Fat: 4.2 g Cholesterol: 5 mg | Sodium: 180 mg | Total Carbohydrates: 38.5 g Dietary Fiber: 6.8 g | Total Sugars: 3.5 g | Added Sugars: 0 g Protein: 26.5 g | Potassium: 720 mg Food for Thought By Ryan Harrison, Sr. Director of Engagement, Outreach & Wellness HOW THE MIND DIET SUPPORTS BRAIN HEALTH Is it really true that we are what we eat? As we get older, preserving our memory and cognitive function becomes a top priority. In fact, many older adults worry more about losing their memory than almost any other health concern. The medical community has long said that what we put in our bodies directly impacts how we feel. Taking that one step further, researchers continue to explore lifestyle choices that may help protect the brain, no matter how old you are. One promising discovery in recent years is the MIND diet. The MIND diet was inspired by two well- known eating patterns, the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Researchers at Rush University Medical Center and Harvard discovered that both the Mediterranean and DASH diets had brain-protective elements, but felt the diets were difficult to maintain long-term. So nutritional epidemiologist Dr. Martha Clare Morris and her team took the key ingredients that mattered most from the two diets and blended them into a new approach. Eat more of: • Leafy green vegetables • Other vegetables • Berries • Whole grains • Nuts • Beans and legumes • Poultry • Olive oil Eat less of: • Butter or margarine • Cheese • Red meat • Fried foods • Pastries and sweets WHAT RESEARCH SHOWS A study by the National Institute on Aging over a four-year period found that those who closely follow the MIND diet saw up to a 53% reduction in Alzheimer’s disease risk. Even those who only made moderate changes to their eating patterns saw a 35% reduction in risk. While no diet can guarantee it will prevent Alzheimer’s, nutrition does appear to be a powerful tool for supporting brain health. Foods that support the brain often support the heart as well. The MIND diet has been shown to improve overall cardiovascular health, reduce inflammation and increase energy. This way of eating truly helps build the connection between body and brain health. FIVE SIMPLE WAYS TO START TODAY: Changing your eating habits can feel intimidating. There can be so many rules to remember, numbers to track or products to invest in. The MIND diet offers a practical way to care for yourself by taking small steps every day that add up to a big leap forward in your overall wellness. 1. Add a serving of leafy greens to lunch 2. Snack on nuts (watch serving size) instead of chips or crackers 3. Enjoy berries several times a week 4. Replace butter or margarine with extra virgin olive oil 5. Choose fish for dinner once a week 11 10 EATING HEALTHY FOODS doesn’t mean you have to sacrifice flavor. Give these MIND diet- inspired recipes from Hillcrest’s Culinary Team a try and see just how delicious foods that nourish your body and your brain can be. —Brought to you by the Hillcrest Culinary Team Green Goddess Tofu Bowl INGREDIENTS • 1 ½ cups quinoa (rinsed and drained) • 14 oz. extra firm tofu • 3 tbsp olive oil, divided • Salt and pepper, to taste • 1 head broccoli (approx. 2 cups florets) • ½ head kale (approx. 4 cups chopped) • 1 cup plain Greek yogurt • 1 cup mixed fresh herbs (i.e., cilantro, parsley, basil, dill) • 1 small garlic clove • Optional: ½ jalapeño STEP 1: Preheat oven to 425 degrees and line a sheet pan with parchment paper. STEP 2: Prepare quinoa according to package instructions and set aside. STEP 3: Press tofu to remove excess water, chop into 1-inch cubes and toss in a bowl with 2 tbsp olive oil, salt and pepper. STEP 4: Bake tofu on the prepared sheet for 15 minutes. STEP 5: Flip tofu and move it to one side of the pan. Add broccoli florets to the other side, drizzle with 1 tbsp olive oil and salt and bake for 10 minutes. STEP 6: Move broccoli toward the tofu and add chopped kale to the pan. Toss kale with existing oil and salt. Bake for 5-8 minutes until crisp, watching closely to prevent burning. STEP 7: Blend Greek yogurt, mixed herbs, garlic, salt, pepper and optional jalapeño until smooth to create the sauce. STEP 8: Divide between 4 bowls, layering as follows: quinoa, tofu, broccoli and kale, then drizzle with the sauce.
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