🧠 How To Slim Down & Improve Your Brain Health with the MIND Diet (+Recipes & Plan)

It’s a brand-new year, so you’re likely resolved to slim down, feel better and look your best.

But before you decide on an eating plan, why not choose one that goes beyond simply reducing inches and pounds and delivers health benefits to your precious brain as well.

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines two effective weight-loss diet strategies – the Mediterranean and DASH (Dietary Approaches to Stop Hypertension).

Researchers at Rush Medical Center in Chicago developed MIND to emphasize foods that impact brain health, and by extension, help prevent dementia and age-related cognitive decline.  The result of recent research shows that even moderately following the MIND diet may help reduce the risk of Alzheimer’s by up to 50% and reduce a brain’s age by 7.5 years. (1, 2)

How MIND Works

Instead of a specific eating plan, MIND’s primary directive is to eat more servings of ten proven brain-defending foods. Eating strictly from the list below should fill you up enough that you haven’t a whole lot of room left for less healthy foods.

1. Six or more servings of green leafy vegetables every week

Green leaves are full of vitamins, minerals, and antioxidants that provide a myriad of health benefits for your brain. Green leafy vegetables include kale, spinach, romaine lettuce, cabbage, Swiss chard, Bok choy, broccoli rabe, collard greens, scallions, and arugula.

2. One serving of another non-starchy vegetable daily

There is a long list of vegetables you can choose from – some favorites include asparagus, artichoke, avocado, green beans, beets, Brussels sports, broccoli, cauliflower, cabbage, carrots, celery, cucumber, onions, zucchini, and tomatoes.

Starchy vegetables to avoid are potatoes, corn, butternut squash, chickpeas, parsnips, and sweet potatoes.

Tip: In general, a serving of vegetables is 1 cup raw or ½ cup cooked.

3. Five servings of nuts every week

All nuts are a great source of monounsaturated fatty acids and vitamin E, essential for brain health. But when it comes to nuts to boost brain power, there are a few standouts, including walnuts, almonds, peanuts, and hazelnuts. (3)

Tip: A serving of nuts is two ounces or approximately 1/3 cup.

4. Two servings of berries every week

A recent clinical study found that eating blueberries can reduce the risk of age-related cognitive disorders, such as Alzheimer’s disease and dementia. (4)

Berries, in general, such as blackberries, strawberries, cranberries, and raspberries, are rich in antioxidants which are especially great at safeguarding your brain from degeneration.

Tip: A serving of berries is one cup or 5 ounces.

5.  Four servings of beans every week

Legumes such as black beans and lentils are chock-full of fiber, stabilizing blood sugar levels. Legumes also contain vitamin B, magnesium, and folate, which are especially valuable to your brain because they help create new neurotransmitters that pass signals between your brain cells.

6. Three servings per day of whole grains

Aim for high-quality, gluten-free whole grains like oatmeal and brown rice. Both are good sources of soluble fiber that promote gut and brain health. Certain types of whole grain bread are also good options such as sprouted whole grain, 100% whole wheat, oat bread, and flax bread.

Tip: A serving of beans and whole grains is 1 cup cooked.

7. At least one serving of fatty fish (more is better) every week

Your brain is nearly 60% fat, and we’ve learned that omega-3 fatty acids are among the most essential nutrients that determine your brain’s ability to perform at its best. (5) Omega-3 fatty acids are also full of anti-inflammatory properties that help reduce chronic inflammation that contributes to brain fog and impaired memory.

Fatty fish include salmon, mackerel, tuna, halibut, and trout.

8. Two servings of chicken or turkey every week

Protein is another essential ingredient in the creation of neurotransmitters, the mechanism by which your brain cells communicate.

Tip: A serving of poultry or fish is between 3 and 4 ounces.

9. Olive Oil for prep and cooking oil

When cooking, replace unhealthy butter, vegetable, and palm oils with olive oil. Olive oil is rich in antioxidants and other anti-inflammatory properties that help mitigate oxidative stress that harms brain neurons.

All methods of preparation are acceptable except for frying. Keep your fried food intake to once a week or less.

For Optimal Brain Health, Limit These Foods:

Butter and margarine – no more than 1 tablespoon a day

Cheese – one serving per week

Wine – no more than 4 ounces a day

Red meat – no more than three weekly servings

Pastries and sweets – saying no to all is best but limiting them to less than four servings a week is ideal

MIND Diet Meal Plan

Below is a typical day of eating on the MIND diet.


1 cup of steel-cut oatmeal topped with 1/2 cup blueberries and 1/2 cup blackberries.

1 slice whole-grain toast with two tablespoons of organic peanut or almond butter


1/3 cup walnuts, unsalted.


Sandwich: 2 slices whole-wheat bread with 4 ounces of cooked chicken breast and 1 teaspoon Dijon mustard.

Salad Recipe:

1 cup fresh spinach

1/3 cup toasted pecans

¼ cup chopped red onion

1 thinly sliced apple

3 tablespoons olive oil

1 ½ tablespoon apple cider vinegar

Salt and pepper to taste

1 tablespoon sunflower seeds

1 teaspoon low-calorie Italian dressing


Salad Recipe:

1/2 cup arugula

1/2 cup romaine lettuce.

1 tablespoon vinaigrette dressing made with olive oil.

4-ounce salmon topped with 1 teaspoon tarragon and 1 teaspoon mustard.       

½ cup green beans and 4 asparagus spears.

1 cup white beans.


1/2 cup peanuts, unsalted.

Supplement Your Brain Health

Supplements formulated with brain health nutrients are another essential way to ensure that your brain gets everything it needs to age wisely.

Stonehenge Health’s Dynamic Brain contains 40 researched and proven ingredients, including Huperzine A, Bacopa, DHA, Choline, along with essential vitamins and minerals to support brain health.

Take Dynamic Brain daily to promote optimal cognitive function leading to better memory, sharper processing, focus, alertness, learning, and mood, plus a boost of mental energy.


1. alzheimers.net/4-8-15-mind-diet-alzheimers-prevention
2. braintest.com/lean-protein-really-protect-brain/
3. link.springer.com/article/10.1007/s12603-014-0569-2
4. ncbi.nlm.nih.gov/pmc/articles/PMC4192974/#!po=1.56250
5. pubmed.ncbi.nlm.nih.gov/20329590/
6. brainhealthkitchen.com/food-and-brain-health-dr-martha-clare-morris-mind-diet-study/
7. The MIND Diet for Alzheimer’s and Brain Health | U.S. News Best Diets – health.usnews.com/best-diet/mind-diet

Could Omega-3s Help You Live Longer? A New Study Says Yes

Faced with a cardiac event like a stroke or heart attack, you might turn to anything that promises help that you’ll recover, stay out of the hospital, and live a longer, healthier life.

A new study conducted by the American College of Cardiology showed that eating foods high in Omega-3 polyunsaturated fatty acids leads to a longer life – 3 years longer, to be exact, according to their study. These findings compare to those who didn’t eat heart-healthy foods following a stroke, heart attack, or another life-threatening heart event.

In the study, researchers followed 944 patients for three years after their first heart event, leading to hospitalization. The study found that those with the highest Omega-3 levels in their blood had the best outcomes. They were significantly healthier and did not have a heart event that required re-hospitalization. In contrast, those that did not consume adequate amounts of Omega-3 had either another heart event that needed hospitalization or had died within three years.

In the United States, Omega-3s are the second most common supplement consumed daily among people that use supplements. With the way Omega-3s contributes to heart health, it’s easy to understand why.

Omega-3s have far more reaching benefits beyond just the heart. From joint mobility to improved memory – Omega-3 fatty acids are necessary for your entire body and mind to function well, especially as you age.

What Are Omega-3s?

Omega-3s aren’t just one thing but are a group of polyunsaturated essential fatty acids that include docosahexaenoic acid (DHA) and eicosatetraenoic acid (EPA). Both types of Omega-3s contribute to the structure and function of every human cell. More specifically, EPA keeps your heart and blood vessels healthy, and DHA supports your brain and neurological function.

Omega-3s can only be replenished through your diet. Most respected health organizations like the Department of Health and Human Services (DHHS) recommend consuming at least 250mg of DHA and EPA every day either through food or supplements. Getting the necessary amount strictly from your diet seems to be nearly impossible; that’s why many physicians recommend taking an Omega-3 supplement.

Omega-3 supplements are essential for your overall health if you don’t consume at least eight ounces of fatty fish each week. Even if you do, a supplement can ensure you get enough omega-3 fatty acids each day to actively boost your heart’s health and deliver all of the other amazing body benefits.

Taking a daily Omega-3 supplement is purported to have several physical and cognitive health benefits. Some of these benefits include a healthy brain, improved eye function, lowered blood pressure, reduced triglycerides, and weight management. Studies show that higher serum levels of Omega-3 are associated with healthy aging, defined as survival without chronic illness, such as cancer, cardiovascular, lung, or kidney disease. Omega-3 has also been shown to help fight chronic inflammation, reducing joint pain and discomfort associated with arthritis.

Best Sources for Omega-3s

Fish oil has been the most widely used form of Omega-3 for the better part of a century, but that’s changing. Krill oil is gaining in popularity because it has a substantially lower risk of contamination and spoiling. It also appears to be more easily absorbed by the body, among other benefits.

Stonehenge Health’s Dynamic Krill Oil is packed with 1,600 mg of K-REAL® Antarctic Krill Oil, 320 mg Omega-3 DHA and EPA, bound in 550 mg of phospholipids for maximum bioavailability.

Dynamic Krill Oil also contains 2 mg of super antioxidant Astaxanthin. Oxidative stress has a detrimental effect on your immune response. As one of the most potent antioxidants, Astaxanthin naturally reduces oxidative stress and helps ensure your immune system is functioning as it should.

Krill oil supplements can help you improve your heart health, reduce pain, and promote healthy brain tissues, among other benefits. As always, in addition to taking krill oil, aspire to include a healthy diet in your daily routine and get plenty of daily exercise for a comprehensive approach to good overall health.

Source: 2020. Jacc.Org. https://www.jacc.org/doi/pdf/10.1016/j.jacc.202

Get the Omega-3 Fatty Acid Benefits Without the Mercury Poison in Fish Oil

Omega-3 fatty acids are nothing short of a natural wonder. This gift comes to us compliments of Mother Nature. Omega-3s have been shown to possess a wide array of health benefits.

Unfortunately, many people still mistakenly believe that the best source of these miraculous fatty acids is in fish products, particularly in fish oil. Although a historically efficient way to receive the much-needed benefits of Omega-3s, the vast pollution of our oceans has led to a genuine danger of mercury poisoning in most fish products, including those found in Fish Oil.

Luckily, there is no need to risk your health when you are trying to improve it. Fish oil is no longer the preferred source of Omega-3 fatty acids. Today, the best source of Omega-3 is Krill Oil, the potent and poison-free alternative to fish oil.

Where does Krill Oil come from?

Krill Oil is harvested from tiny shellfish in the pristine waters of the Antarctic Ocean. The Antarctic Ocean is widely considered to be the cleanest and least polluted of all Earth’s oceans.

Fish oil, on the other hand, is derived from some of the most polluted, over-fished ocean waters on Earth. The fish taken from the massive fish farms located through the world’s oceans are prone to contamination, dangerous chemicals, and toxins. Fish oil can contain all sorts of harmful substances, from toxic metals like cadmium, lead, chromium, and arsenic to radioactive substances like strontium, to the ever-increasing amount of dangerous poisons like PCBs (polychlorinated biphenyls) and mercury.

More Omega-3 Fatty Acids

Not only have we established Krill Oil is a safer way to get your Omega-3 fatty acids, but it’s also a better way of absorbing them. While Krill Oil and fish oil both contain high levels of docosahexaenoic acid (DHA) and eicosatetraenoic acid (EPA), the two crucial Omega-3 nutrients your body needs.

Krill Oil also has a significantly higher amount of polyunsaturated fats in the form of phospholipids. Phospholipids are what most of your cell walls are made of. When the phospholipids in Krill Oil are presented to your cells, they are quickly absorbed into them, because Krill Oil has higher bioavailability. The omega-3s are absorbed by your body more quickly, getting into your bloodstream, and can then promptly start producing results.

On the flip side of this, Fish oil contains polyunsaturated fats, but, it is in the form of triglycerides. The challenge for your cells is that triglycerides require your body to undergo more extensive processing to use the EPA and DHA, slowing down the effectiveness.

Risk-Free Omega-3 plus Astaxanthin

With Krill Oil, you don’t have to forgo the health-boosting benefits of Omega-3 fatty acids for fear of mercury poisoning. Krill Oil is the easiest, fastest, and safest way to get the critical acids the human body needs to thrive.

Additionally, Krill Oil contains Astaxanthin, a super-antioxidant. This proven powerful anti-inflammatory is produced by microalgae and ingested by the Krill, giving them their trademark pinkish coloring. Astaxanthin can help improve cardiovascular and immune function, boost energy, stimulate brain activity, and improve skin clarity.

Omega-3 Helps People Suffering From:

* High cholesterol

* Depression

* Anxiety


* Cancer

* Diabetes

* Inflammation

* Arthritis

* Infertility

* IBD (inflammatory bowel disease)

* Alzheimer’s disease

* Macular degeneration

* Skin issues (eczema and psoriasis)

Finding the Best Krill Oil

As you’ve read above, Krill Oil is the clear winner over fish oil, however, selecting the right Krill Oil is essential. Here are some keys to remember when looking at Krill Oil:

Source Location: Krill Oil can be harvested all over the world, so it’s vital to find Krill Oil that comes from the cleanest waters on Earth, the Antarctic Ocean.

* Potency: Krill Oil is expensive to harvest and process. Many versions of Krill Oil on the market use low quantities of Krill Oil to make cheap products that are much less effective. Look for products with 1,500 mg of Krill Oil to make sure you are getting the recommended daily dose of essential Omega-3s.

* Purity: Some manufacturers use synthetic fillers or binders to save money and make their products look complete. Double-check to make sure that the Krill Oil you purchase doesn’t contain any added fillers or binders.

* Manufacturer Location: Krill Oils are produced and manufactured all over the world. For your safety, it’s best to purchase products made in the United States. Only products Made in America can be adequately protected by FDA monitoring and regulations. Although products made in other countries may be safe, you can’t be guaranteed that they will pass the strict cGMP that the FDA requires of all USA-based production laboratories.

* Tested For Quality: Many companies don’t spend the time and resources on internal testing and 3rd party verification testing of their products for quality, potency, and accuracy in dosing. Look for products that are tested and verified for the highest quality possible for you and your family.

Antarctic Krill Oil is the best form of Omega-3 essential fatty acids you can take with numerous health benefits. Adding a high-quality Krill Oil supplement to your routine just makes good health sense.

Three Easy Ways to Improve Your Joints

Joint pain and weakness is a problem for millions of Americans. Not only does it cause significant discomfort, there is nothing more frustrating than having the desire to exercise but not being able to because your joints are either too weak or too inflamed.

Joints are the critical pieces of connective cartilage that hold your bones together, but the connections get weaker as you age. Even if you have good joints now, you should still take proactive measures to ensure your joint strength continues well into your later years.

Easy Option #1: How to Become Joint-Healthy


There are many ways to help improve joint health, including:

Choosing joint-friendly exercises like swimming over joint-destroyers like running


Beginning a workout with a mild aerobic workout before you stretch


Practice Yoga a few times per week


Ice problem areas to reduce swelling and pain


Improve core strength with exercise


Reduce your weight


Eat omega-3 rich fish to help reduce inflammation


But That Will Only Take You So Far …

Just like weak joints make it difficult to travel long distances, the above prescriptive measures will only take you so far on your path to healthy joints. After all, you would have to eat a whole lot of salmon to get perfect joints. Luckily, there are a couple of natural wonders Mother Nature has provided to help you strengthen your joints so you can enjoy a healthy, active lifestyle.


Easy Option #2: The Joint Healing Power of Krill Oil

Krill Oil is becoming one of the most used and sworn by supplements on the market. Filled with Omega-3 essential fatty acids in the form of EPA and DHA, krill oil has been shown to be effective in reducing inflammation. Studies indicate krill may help treat arthritic joint tissue by neutralizing pro-inflammatory activity.

A recent study showed that individuals inflicted with arthritic pain saw a 100% drop in C-reactive protein activity in just one month of taking 300mg of krill oil per day.

Krill oil is preferred over fish oil because, while they are both excellent sources of Omega-3 fatty acids, krill oil is more bio-friendly and requires less processing for your body to absorb them. Derived naturally from krill shrimp deep in the pristine, unpolluted waters of the Antarctic Ocean, krill oil doesn’t come with the fear of mercury poisoning and other pollutants—a fear increasingly associated with fish oil and other fish products. Krill Oil also contains Astaxanthin, a super-antioxidant and potent anti-inflammatory which may further help promote joint health.


Easy Option #3: The Ancient Joint-Healing Properties of Turmeric

New studies are confirming what the ancient peoples of Asia have known for thousands of years. Namely, that there is a very special spice called Turmeric that can work absolute wonders on the human body.

Commonly found in Asian food, turmeric is the main spice in Indian curry. The yellowish color of this satiating spice is caused by the curcumin, the substance also responsible for Turmeric’s numerous health benefits.

Multiple studies have shown that Turmeric Curcumin can help reduce pain and inflammation, fight off free radical damage, and even improve overall mood. Recent studies at The University of Arizona showed that Turmeric decreased joint inflammation by blocking the production of the protein that turns on the gene responsible for the growth of tiny blood vessels. Subsequent studies have concluded similarly startling evidence of Turmeric’s inflammation-fighting effectiveness.


Give a Jolt to Your Joints

Why not try all 3 options? Your joints are critical to your ability to move comfortably through life and you need to treat them with care. While there is no magic elixir for perfect joints or perfect health, there are things we can do to dramatically improve our health and happiness that don’t require a major lifestyle adjustment.

Adding powerful anti-inflammatory supplements like krill oil and turmeric to your daily routine can help turn those inflamed, aching joints into the strong and elastic joints you so deserve.