Tuesday, 21 March 2023

These foods could reduce your risk of dementia — even if it runs in your family

March 21, 2023 | VIEW IN BROWSER

Good morning! We hope you're having a great week so far. Today, we have fantastic relationship that a couples therapist uses in her own relationship, foods that will help you fight your risk of dementia and a lunch recipe that's perfect for Spring!

Walking Challenge

Today's Workout

Today's workout is a 20-minute walk. Whether you're walking inside or outside, stretching is crucial. It's easy to forget to stretch your arms, though. Try this triceps stretch to keep your arms sleek and supple — and to keep the tension out of your neck and shoulders.

Try this triceps stretch:

Stand straight with your feet as wide as your hips.
Extend your arms in a T shape.
Bring your right arm across your body with the inside of your arm and your palm facing the body.
Hook your left elbow across the right arm and use it to pull the arm closer to you.
Release and repeat on the left side.

Need a break from this month's challenge?

Click here to snooze this section until next month. 😴

Your Meal Plan

Today's Plan

This Caprese Caesar Wrap that combines the flavors of your favorite salads. Though the recipe involves making a quick dressing, you could skip this step and use bottled instead. Add some avocado slices to your wrap and serve your wrap with sliced red pepper strips and a dip made with Greek yogurt mixed with pesto to taste to amp up the protein and veggie goodness.

Here's your meal plan for today:

Broiled Grapefruit with Yogurt, Nuts and Honey| Caprese Caesar Wrap | Snack | Rotisserie Chicken with Roasted Asparagus and Pistachio Pesto

See something you don't like? Swap it with another recipe in your weekly plan.

GET THE MEAL PLAN >

Making Space for Mindfulness

I'm a couples therapist. This is the 1 thing I never do in my relationship

After three years of a surviving pandemic, you may feel like you're more exhausted and stressed out than ever — and that the strength of your relationships, romantic and otherwise, has been tested.

One Small Thing

Real ways to make a difference in your life, one small thing at a time.

These foods could reduce your risk of dementia — even if it runs in your family

A new study finds the Mediterranean diet — known for including a way array of accessible and delicious foods, like fish, whole grains, veggies and legumes — can lower the risk of dementia, even for people who have a family history of the disease.

The study tracked the eating habits and health of more than 60,000 people 60 years old and above for nine years and found that those that ate only a Mediterranean diet had almost 25% less of a risk of developing dementia, NBC News medical contributor Dr. Natalie Azar told TODAY.

According to Azar, this means a diet heavy in these foods:

Fresh fruits: blueberries, apples, oranges, pears, figs
Vegetables: broccoli, carrots, kale, tomatoes, fennel
Whole grains: brown rice, quinoa, bulgur
Nuts and seeds: walnuts, almonds, pistachios, pumpkin seeds
Legumes: lentils, beans, peas
Fish: wild salmon, tuna, sardines
Extra virgin olive oil

Unlike some more restrictive eating plans, the Mediterranean diet celebrates the pleasure of eating while keeping you healthy. Read more about how to use healthy eating to lower your risk of developing dementia.

THESE FOODS MAY REDUCE YOUR RISK OF DEMENTIA >

Wellness News

Cancer survivor, 36, gives birth to identical twins after ovary removal

In May 2020, Shelly Battista received what she calls a "terrifying" breast cancer diagnosis that led to a double mastectomy and the removal of her ovaries.

A full body strength training workout you can do with things you already have at home

Try these four strength training exercises you can do at home to get a full body workout using everyday items.

I ignored my back pain. 5 days later I almost lost my leg

One in five people have a condition called May-Thurner syndrome, which can lead to blood clots, limb loss and pulmonary embolisms. Most of them have no idea.