Review: The MIND Diet

Review: The MIND Diet

The MIND Diet is a combination of two proven and popular diets: Mediterranean Diet and DASH.  It was designed to focus specifically on the foods from those eating strategies that are known to support brain health. Initial research into this form of dieting suggests that it could have the potential to support brain wellness and reduce the risk of mental decline.

As there have yet to be any methods of fully preventing or reversing dementia or Alzheimer’s, the hope is to be able to use MIND Diet strategies to make as big of a difference based on lifestyle as possible.

Does the MIND Diet Work?

The idea behind the MIND Diet is to eat foods such as nuts, berries, and leafy greens to reduce a person’s risk of developing a progressive brain disorder. The letters in the name of this eating strategy stand for Mediterranean-DASH Intervention for Neurodegenerative Delay.  It was first developed by Rush University Medical Center nutritional epidemiologist Martha Clare Morris.

The development of the MIND Diet was funded by the National Institute on Aging.  The first published version of this eating strategy was in February 2015. The research determined that eating in this way decreased the risk of Alzheimer’s development by about 35 percent among people who followed it moderately well.  That said, among those who followed it quite rigorously, there as a 53 percent drop in Alzheimer’s risk.

More research is needed to know precisely what long-term impact following the MIND Diet can have.  Still, the same research team has done more study into this eating plan and has found that its impact on preventing cognitive decline is better than both the DASH and Mediterranean Diets on their own.

Not a Dieting Plan Specifically for Weight Loss

Though the MIND Diet is considered to be very healthy, it is not necessarily a plan for weight reduction.  That said, many people who have followed this eating program have found that their weight has been easier to manage. Its focus on whole grains, vegetables – particularly dark green ones – nuts, beans, lean proteins, healthy fats such as olive oil, and other nutrient dense foods helps to avoid empty calories and foods that are less satisfying. In fact, it recommends avoiding highly sugary and processed fatty foods.

Before switching to the MIND Diet, it’s a good idea to speak with your doctor. This can help you to know that it will be appropriate for you and will assist you in finding the right guidance to follow to do it properly, particularly at the start as you familiarize yourself with it.

Review: Mediterranean Diet

Review: Mediterranean Diet

The Mediterranean Diet is an eating strategy that has received a considerable amount of attention from the scientific community and the media.  It is praised as a heart healthy eating plan that also comes with a range of additional potential advantages such as the potential for weight loss.

This eating plan has undergone a number of different studies of different natures, sizes and purposes and many have brought about positive results.

What is the Mediterranean Diet?

The Mediterranean Diet combines well balanced nutrition with the traditional food preparation methods used in the Mediterranean region.  These flavors have been used as a part of that culture for a long time, but interest in it as a healthy lifestyle started in the 1960s.

At that time, researchers observed that people living in the Mediterranean regions of Italy and Greece had a lower prevalence of coronary heart disease and that it caused fewer deaths than was the case in northern Europe and the United States. Studies into the regions have shown that the traditional way of eating is indeed linked with a reduced risk of factors associated with cardiovascular disease.

Eating Healthy

As a result of the research into the Mediterranean Diet, it has become one of the healthy eating plans the Dietary Guidelines for Americans recommends for the prevention of chronic illness and the promotion of overall health.

The World Health Organization (W.H.O.) also recognizes this eating style as a sustainable healthy dietary pattern.  The United National Educational, Scientific and Cultural Organization recognizes it as an intangible cultural asset.

What’s Involved in the Mediterranean Diet?

To follow the Mediterranean Diet, you will need to eat in a way similar to the traditional cuisines of peoples traditionally living along the Mediterranean Sea.  This means that there isn’t a specific strict way of eating.  After all, this diet is made up of meals eaten by people from multiple countries over time.  People don’t naturally choose only a small number of very specific dishes.

Instead, it is more of a style of eating.  The traditional Mediterranean Diet is typically high in fruits and vegetables, nuts and seeds, whole grains, beans, and olive oil.

The primary parts of this type of eating strategy include:

  • Eating fruits, vegetables, whole grains and healthy fats each day
  • Eating poultry, fish, eggs and beans each week
  • Eating a moderate amount of dairy products
  • Eating a limited amount of red meat

Other additional factors often valued as a part of the Mediterranean Diet are enjoying one glass of red wine on occasion, remaining physically active, and eating meals with friends and family.

Review: Paleo Diet

Review: Paleo Diet

The Paleo Diet – also known as the Paleolithic Diet, the Stone Age Diet, the Caveman Diet or the Hunter-Gatherer Diet – was created to provide a lifestyle strategy to overcome illness associated with the way we live our modern lives.

Who Created the Paleo Diet?

That said, since it was first created, it has become better known as a highly popular weight loss plan. It is based on a method that restricts or even eliminates certain food types and individual foods. It has been followed by certain top celebrities from Matthew McConaughey to Megan Fox and Ray Mears.

Still, just because a diet is popular, it doesn’t mean that it is necessarily effective or that it is appropriate for everyone even if it can be effective.

Therefore, it’s always a good idea to take a closer look at any diet, including this one, and to speak with your doctor before making any major changes to what you eat or how you prepare it.

What is the Paleolithic Diet?

To follow the Paleo Diet, you will need to start focusing on foods that may have been the top choices of our Paleolithic ancestors around a thousand years ago. According to the creators of this diet, this was a time before agriculture.  Therefore, our ancestors from that time ate essentially anything they could hunt or gather.

Some of the foods they ate included:

  • Meat,
  • Fish,
  • Fruit,
  • Vegetables,
  • Nuts, and
  • Roots.

On the other hand, the foods you will not be consuming on the Paleo Diet include:

  • Grains,
  • Legumes,
  • Dairy,
  • Processed oils,
  • Refined sugar, and
  • Salt

The reason those foods aren’t permitted on the Paleo Diet is because the creators of the diet believed that those became available only after agriculture became a part of the average human life.

Watching Your Macros

In terms of macronutrient balance, Paleo encourages a low carbohydrate and high protein eating strategy. It does not have any specific recommendation for calorie counting and makes no mention regarding the type of exercise that should be followed.

In terms of its macronutrient balance, Paleolithic dieting can reflect many other lower carb and high protein diets.  What makes it unique is the justification for balancing the macros this way.  The claim is that the foods are selected because they are what the body evolved to process first. It’s what the body naturally digests the best as opposed to being forced to cope with it.

Paleo Controversy

As popular as this diet may be, it is also quite controversial. The idea behind it is that by choosing the options our ancestors ate, we are more likely to opt for foods that the body is actually prepared to properly digest and use. The hunter-gatherer body could digest precisely what Paleolithic people could find on the land around them. That didn’t include chips, fries or cakes.

The claim is that by living this way, we can become more fit and healthy and can reduce the risk of degenerative disease, certain cancers, arthritis and heart disease. The belief is that many of those conditions came about as a result of more modern lifestyles following the development of agriculture. Moreover, the idea is that if a Paleolithic person died young, it wasn’t because of disease – particularly chronic illness – but was rather because of having to live in a harsh environment where accidents were commonplace.

Furthermore, in recent years, a large and growing body of evidence has shown that the Palaeolithic people did not eat in the way the creators of this diet claimed.  Instead, they did eat grains.  Substantial evidence revealed that oats and many more grains were a regular part of our ancestors’ diets.

Caveman Diet Drawbacks

That said, this more “natural” way of living does have certain drawbacks, such as being low on soluble fiber consumption and can risk an inadequate intake of antioxidant vitamins (such as A, E and C), phytochemicals, monosaturated fats and omega-3 fatty acids, and many other low-glycemic index carbohydrates. Weight can indeed be lost on this diet, but it remains rare for a dieter to keep it up over the very long term, leading to potential nutrition, metabolism and weight issues.

Review: Flat Belly Diet

Review: Flat Belly Diet

The Flat Belly Diet is an eating strategy designed to help people lose weight effectively. It was created by Prevention magazine editors. This diet promises to make weight loss fast and easy, especially when it comes to fat stored around the middle. This is supposed to occur in about one month.

What is the Flat Belly Diet Supposed to Do

The diet’s creators say that the Flat Belly Diet lets dieters change the way they eat to drop the pounds. In fact, exercise isn’t a requirement of this plan. That said, the creators of the diet do underscore that if you do exercise, it can help to boost results from the other efforts made throughout the month.

Two Diet Phases

There are two phases to the Flat Belly Diet. The first is four days long and is meant to help combat bloating. It uses specific drinks and foods to help followers to overcome bloating. That way, the dieter won’t be carrying extra size that doesn’t need to be there and that isn’t even caused by body fat.

The second phase is a four-week eating plan that affords dieters a set number of calories. Women eat about 1,600 calories per day. Men follow a similar plan but with a higher number of daily calories allowed.

Monounsaturated Fatty Acids

The Flat Belly Diet places the emphasis on eating foods high in monounsaturated fatty acids (MUFAs). Dieters must also eat lots of whole grains, fruits and veggies. Every meal must contain MUFAs. These foods include options such as seeds, nuts, avocados, olive oil and soybeans.

No Solid Research

Despite the fact that the Flat Belly Diet was created by well respected people, the diet itself hasn’t been uniquely successful in research. Large clinical trials haven’t shown that using this technique is any more effective than any other calorie-restricted strategy.

Though a dieter might lose weight using these methods, they’re likely because of the calorie limitations and because it encourages healthy and nutritious eating, according to the Mayo Clinic’s analysis. This indicates that the additional methods recommended by the diet aren’t necessarily promoting additional weight loss. Instead, it’s the methods that are the same as other calorie restricted healthy diets that are helping these dieters to drop the pounds.

Though it advertises itself as a type of quick fix, it isn’t really all that different from following other traditional calorie-based diets with a focus on nutrition.

Review: CBD Oil Weight Loss Diet

Review: CBD Oil Weight Loss Diet

A CBD oil weight loss diet has become quite the popular strategy over the last few years, and it is only expected to continue taking off. That said, is it just a popular strategy or is there something to it? Has science supported the use of this technique?

The CBD oil weight loss diet was somewhat to be expected as this substance is being used for an increasing range of reasons from joint care to skin care, anxiety, depression and pain control among many others. As so many people are turning to natural weight loss supplements in the hopes of overcoming weight struggles and obesity, many turned to CBD oil and this diet took off very quickly.

What is the CBD Oil Diet?

The CBD oil diet involves taking supplements – in liquid or capsule form – of CBD oil. CBD is the non-intoxicating active substance found in cannabis. Therefore, while many assume that because it is from the cannabis plant, it will have the same effects as marijuana when used as a drug, this is not the case.

That said, just because many people believe that CBD oil will provide them with a range of benefits, this doesn’t necessarily mean that weight loss is among them. Therefore, it’s important to look into recent research to see what it has indicated so far. The reason is that anecdotal evidence is not enough to show that something is safe or effective in helping people to drop the pounds.

CBD Oil Diet Scams Versus Genuine Products

To begin, it’s very important to recognize that despite what research says – positive or negative – there are some companies out there that have tried to jump on the CBD oil diet trend. Some have carefully made certain to provide quality products, while others are indeed scams making wild claims and offering products with little to no CBD oil. In the first place. There is, after all, a big difference between high quality ingredients and low quality versions extracted inefficiently, using cheaper methods that sacrifice the quality of the outcome.

If you do choose to follow a CBD oil diet, after consulting with your doctor, be sure you’re using a product with quality assured by a reputable third party organization. The pure substance is extracted from cannabis, hemp, by way of CO2 extraction and is guaranteed by reputable groups that verify quality and purity. Scam sellers, on the other hand, use ethanol and other solvents to extract low-grade oils. The result is a product with very little CBD and not enough for medicinal benefits.

The Research

All research into the CBD oil diet is preliminary, examining results in small groups of people. That said, so far, some research does indicate that there is potential with this substance and that it is worthy of further study to determine how much needs to be used, whether or not it is safe and if it is appropriate for use over time.

Review: Intentional Eating Diet

Review: Intentional Eating Diet

The Intentional Eating Diet essentially markets itself as being the anti-diet. Instead of counting carbs or calories, and instead of relying on shakes or bars, this strategy takes an entirely different perspective. It claims to allow people to get back to a far more natural relationship with their food – one that has been broken for quite some time.

The Intentional Eating Diet has been described in a number of books, such as “Intentional Eating: An Easy, Mindful Approach to Dietary Wellness for Increased Vitality, Weight Control, Chronic Disease Management and Stress Reduction”. That said, there are many versions of this strategy, which is mainly based on trying to live, and eat, with purpose and with presence.

What is the Premise of the Intentional Eating Diet?

To start, intentional eating usually goes hand-in-hand with living intentionally as a broader lifestyle. It means that you will place your focus on what is most important and what feels right for you. This gives you the opportunity to pay closer attention to your own feelings, instincts, sensations and inner wisdom.

With that information, you make choices that will satisfy your needs without overdoing it or leaving you in need of something important. This lifestyle keeps you present, acknowledging where you are, feeling your emotions and being aware of who you are and what you both need and want.

How to Practice Intentional Eating

The idea behind intentional eating is to choose the right foods to satisfy your body’s needs for nutrition and satisfaction. It skips your tendency to fall for clever marketing tricks that advertise that something is good for you. Instead, it lets you choose your foods with purpose.

Over time with the Intentional Eating Diet, you are supposed to become increasingly aware of your body’s signals and how to use your own wisdom to eat for your personal health, regardless of labeling, the latest studies, and product claims.

How to Start Eating Intentionally

In essence, the Intentional Eating Diet requires you to regularly ask yourself two main questions. The first question is whether the food (or drink) you’re considering will provide nourishment to your body, mind and emotions. This needs to be an honestly answered question for each food you select (or all the ingredients in a recipe, if you’re considering a whole meal or snack).

The second question has to do with whether your food or drink takes nourishment away from the planet. If you are harming the world while nourishing your body, then you are not completely nourishing your body. Intentional eating requires you to take a broader perspective about your nutrition.