The Mind Diet: Mediterranean-DASH Intervention for Neurodegenerative Delay Boost Brain Health Reduce the Risk Alzheimer’s Disease and other Dementia

The MIND diet is a way of eating designed to boost brain health and reduce the risk of Alzheimer’s disease and other forms of dementia.

Its name comes from Mediterranean-DASH Intervention for Neurodegenerative Delay, because it combines two well-studied diets:

• Mediterranean diet – emphasizes fruits, vegetables, whole grains, fish, and healthy fats like olive oil.

• DASH diet – designed to lower blood pressure, rich in vegetables, fruits, lean proteins, and low in salt and processed foods.

The MIND diet takes the brain-protective elements of both and focuses on foods linked specifically to slower cognitive decline.

Core Principles

It encourages 10 “brain-healthy” food groups and limits 5 “unhealthy” groups.

Eat often:

1. Green leafy vegetables (spinach, kale, etc.) – at least 6 servings/week

2. Other vegetables – at least 1 serving/day

3. Berries (especially blueberries, strawberries) – at least 2 servings/week

4. Nuts – 5 servings/week

5. Olive oil – primary cooking oil

6. Whole grains – 3 servings/day

7. Fish – 1 serving/week (fatty fish preferred)

8. Beans – at least 4 servings/week

9. Poultry – 2 servings/week

10. Wine – 1 glass/day (optional; red is common, but not required)

Limit:

• Butter/margarine – less than 1 tablespoon/day

• Cheese – less than 1 serving/week

• Red meat – less than 4 servings/week

• Fried/fast food – less than 1 serving/week

• Pastries/sweets – less than 5 servings/week

Benefits

• Linked in studies to slower memory decline and lower Alzheimer’s risk

• Supports overall heart health (which benefits the brain)

• Focuses on nutrient-dense, anti-inflammatory foods

MIND Diet Food Guide

Brain-Healthy Foods to Enjoy

Food Group	Goal (Per Week/Day)	Examples (Canada)
Green Leafy Vegetables	6+ servings per week	Spinach, kale, Swiss chard, bok choy, romaine lettuce
Other Vegetables	1+ serving per day	Carrots, broccoli, bell peppers, cucumbers, tomatoes
Berries	2+ servings per week	Blueberries, strawberries, raspberries, blackberries
Nuts	5 servings per week	Almonds, walnuts, hazelnuts, pecans, cashews
Olive Oil	Use as primary oil	Extra virgin olive oil for cooking & dressing
Whole Grains	3+ servings per day	Brown rice, quinoa, oats, whole wheat bread, barley
Fish	1+ serving per week	Salmon, sardines, trout, mackerel, herring
Beans	4+ servings per week	Lentils, chickpeas, black beans, kidney beans
Poultry	2+ servings per week	Chicken breast, turkey
Wine (optional)	1 glass per day	Red or white wine (optional; drink responsibly)

Foods to Limit

Food Group	Limit	Examples
Butter/Margarine	< 1 tablespoon per day	Butter on toast, margarine in baking
Cheese	< 1 serving per week	Cheddar, mozzarella, processed cheese
Red Meat	< 4 servings per week	Beef, pork, lamb
Fried/Fast Food	< 1 serving per week	French fries, fried chicken, takeout burgers
Pastries/Sweets	< 5 servings per week	Cakes, cookies, doughnuts, candy

Serving Size Examples

• Vegetables: 1 cup raw or ½ cup cooked

• Berries: ½ cup fresh or frozen

• Nuts: 1 small handful (about 1 oz or 28 grams)

• Whole grains: ½ cup cooked (rice, oats, quinoa) or 1 slice bread

• Fish: 3-4 oz cooked portion

• Beans: ½ cup cooked

• Poultry: 3-4 oz cooked portion

• Cheese: 1 oz (about the size of 4 dice)

• Pastries/Sweets: 1 small piece or serving

Tips for Success

• Use olive oil instead of butter or margarine for cooking and salad dressings.

• Snack on nuts and berries instead of chips or candy.

• Plan 1-2 fish meals per week with fatty fish like salmon or mackerel.

• Fill half your plate with vegetables at meals.

• Choose whole grain breads, cereals, and pasta instead of white or refined.

• If you drink alcohol, enjoy one glass of wine with dinner occasionally.

COPYRIGHT 2007-2025 Patti Friday b.1959.

Can Plants Help My Heart? Let’s Talk Cholesterol + the Whole Food Plant-Based Life

You know when you hear something over and over again—like a whisper from the universe that turns into a full-blown shout? That’s what happened to me with cholesterol. It kept popping up in conversations, on lab reports, in quiet worried thoughts at 3 a.m. I tried 2 different statins and the side effects had me suffering with whole body aches that became unbearable.  I called my Doctor and told him 'NO statins' for me! Hey Cholesterol!  One day I decided to stop brushing it off like a dropped pea under the kitchen table and actually do something about it.

Enter: the Whole Food Plant-Based (WFPB) lifestyle. Not a diet. Not a trend. Just a more intentional, colorful, life-giving way to eat.

So, What is Whole Food Plant-Based Eating?

In the simplest terms:
Whole = as close to nature as possible (unprocessed or minimally processed).
Food = real food, not food-like substances.
Plant-Based = vegetables, fruits, legumes, grains, nuts, and seeds galore.

No animal products. No dairy. No oils (if you’re going all-in). Definitely no “cheeze-powder-dusted-fake-meat-crunchy-things” from the middle aisle of the grocery store.

It’s food your great-grandparents would recognize. You know… before everything came shrink-wrapped or pre-seasoned with words you can’t pronounce.

The Big Cholesterol Question

Can this lifestyle really lower cholesterol?

Yes. Yes. YES. (And I say this both personally and passionately.)

Here's why:

Animal products and processed foods are the main culprits in raising LDL cholesterol—aka the "lousy" kind. Plants don’t contain dietary cholesterol at all. And when you fill your plate with fiber-rich, antioxidant-packed foods, your body starts cleaning house. Arteries cheer. Heartbeats dance.

Some plant foods even act like little brooms, sweeping cholesterol out of your bloodstream. Hello, oats, beans, and flaxseeds—I see you working your magic.

THE JACKPOT:

When you cut out meat and dairy from your diet, you’re essentially giving your body a cholesterol vacation—in the best possible way. That’s because animal products are the only source of dietary cholesterol. Plants? They don’t come with any. None. Zilch. So by embracing a whole food plant-based lifestyle, you’re naturally eliminating cholesterol from your plate without counting a single gram or reading confusing labels. It’s like quietly removing the troublemakers from the party and suddenly the whole room feels lighter, calmer, healthier.

Real Talk: My Experience

Let me be clear. This wasn’t about perfection. I didn’t suddenly become a quinoa guru overnight. I stumbled. I craved cheese (don’t we all?). I googled “does butter count as a plant?” more than once.

But over time, something shifted. I started to crave how good I felt—lighter, clearer, more energized. And when I saw the numbers move in the right direction? That was the cherry on top (an actual cherry, not the maraschino kind swimming in syrup).

I became my own experiment—and my cholesterol levels thanked me.

What I Learned Along the Way

1. Fiber is your friend. It binds to cholesterol and helps usher it out of your system like a bouncer at a sketchy nightclub.

2. Nuts and seeds aren't the enemy. In moderation, they support heart health. Think: a sprinkle of walnuts, not a jar of almond butter with a spoon.

3. Reading labels is a full-time job. But it gets easier, promise.

4. Cooking at home is empowering. I never thought I'd get this excited about lentils.

5. Your taste buds change. What once tasted “too healthy” becomes deliciously satisfying.

Final Thoughts (With Love + Broccoli)

This isn’t about restriction. It’s about abundance. There’s so much beauty (and flavor!) in plants. A WFPB lifestyle isn’t just good for your cholesterol—it’s good for your mood, your sleep, your skin, your whole self.

And if you’re plant-curious, heart-concerned, or just tired of feeling blah—consider this your nudge.

You don’t have to go all in tomorrow. But maybe try a Meatless Monday. Or swap cream for oat milk. Or eat a rainbow that didn’t come from a candy wrapper.

Your heart (and future self) will thank you.

With leafy green love,
Patti

NOTE:  This is my personal wellness experience and not intended as medical advice.

COPYRIGHT 2007-2025 Patti Friday b.1959.

Gluten-Free Mediterranean Diet

Gluten-Free Mediterranean Diet

The Gluten-Free Mediterranean Diet combines the health benefits of the Mediterranean diet with a strict avoidance of gluten, which is found in wheat, barley, and rye. This diet is perfect for those with celiac disease, gluten sensitivity, or anyone looking to reduce inflammation and improve gut health while still enjoying the nutrient-dense and flavorful Mediterranean way of eating.

Key Benefits

✅ Anti-inflammatory & Gut-friendly – Eliminates gluten while focusing on whole, fresh foods
✅ Heart-Healthy – Rich in omega-3s from fish, olive oil, and nuts
✅ Nutrient-Dense – Packed with antioxidants, vitamins, and fiber from fresh produce
✅ Supports Weight Management – Low in processed foods and refined sugars

Foods to Eat ✅

Healthy Fats & Oils

• Extra virgin olive oil (main source of fat)
• Avocados
• Olives
• Nuts & seeds (almonds, walnuts, pistachios, chia, flax)

Proteins

• Fish & seafood (salmon, sardines, mackerel, shrimp)
• Lean meats (chicken, turkey, grass-fed beef)
• Eggs
• Dairy (Greek yogurt, feta, halloumi, goat cheese – if tolerated)
• Legumes (lentils, chickpeas, beans – in moderation)

Vegetables

• Leafy greens (spinach, kale, arugula)
• Tomatoes
• Zucchini, eggplant, bell peppers
• Broccoli, cauliflower, Brussels sprouts
• Cucumbers, carrots, asparagus

Fruits (Moderate Amounts)

• Berries (strawberries, blueberries, raspberries)
• Citrus (oranges, lemons, limes)
• Pomegranates, figs, grapes

Gluten-Free Whole Grains

• Quinoa
• Brown rice
• Millet
• Buckwheat
• Polenta (cornmeal)

Gluten-Free Bread & Pasta Alternatives

• Almond flour or coconut flour bread
• Chickpea or lentil pasta
• Zucchini noodles (zoodles)
• Cauliflower rice

Foods to Avoid ❌

Gluten-Containing Grains & Products

• Wheat (bread, pasta, pizza dough)
• Barley, rye, bulgur, couscous
• Regular flour tortillas, crackers, cereal

Processed & Packaged Foods

• Many sauces, dressings, and soups (check for hidden gluten)
• Breaded or fried foods (often contain wheat flour)
• Imitation seafood and processed meats

Sugary & Refined Foods

• Sweets, pastries, and commercial baked goods
• Soda and fruit juices with added sugar

Unhealthy Oils

• Processed vegetable oils (soybean, corn, canola)

Gluten-Free Mediterranean Diet Grocery List

Healthy Fats & Oils

• Extra virgin olive oil
• Avocados
• Olives (green, black, Kalamata)
• Nuts (almonds, walnuts, pistachios, macadamia)
• Seeds (chia, flax, sunflower, pumpkin)
• Tahini (sesame seed paste)

Protein (Seafood & Meat)

• Fatty fish (salmon, mackerel, sardines, tuna)
• Shellfish (shrimp, mussels, clams, scallops)
• Poultry (chicken, turkey, duck)
• Grass-fed beef & lamb (in moderation)
• Eggs (pasture-raised if possible)
• Dairy (Greek yogurt, feta, Parmesan, goat cheese)
• Legumes (lentils, chickpeas, black beans—if tolerated)

Vegetables

• Leafy greens (spinach, kale, arugula, romaine)
• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
• Zucchini, eggplant, bell peppers
• Cucumber, celery, carrots
• Tomatoes
• Mushrooms
• Fresh herbs (basil, oregano, rosemary, thyme, parsley)

Fruits (In Moderation)

• Berries (strawberries, blueberries, raspberries)
• Citrus (oranges, lemons, limes)
• Pomegranates, figs, grapes
• Melons (cantaloupe, watermelon)

Gluten-Free Whole Grains & Alternatives

• Quinoa
• Brown rice
• Millet
• Buckwheat
• Polenta (cornmeal)
• Gluten-free oats (if tolerated)

Gluten-Free Bread & Pasta Alternatives

• Almond or coconut flour bread
• Chickpea or lentil pasta
• Zucchini noodles (zoodles)
• Cauliflower rice

Pantry Essentials

• Hummus
• Vinegar (balsamic, red wine, apple cider)
• Dark chocolate (85% or higher)
• Coconut milk (unsweetened)
• Bone broth
• Coffee & herbal teas

Foods to Eat ✅

• Healthy fats: Olive oil, avocados, nuts, seeds
• Protein: Fish, poultry, eggs, Greek yogurt, legumes (if tolerated)
• Vegetables: Leafy greens, cruciferous veggies, zucchini, bell peppers
• Fruits (in moderation): Berries, citrus, figs, pomegranate
• Gluten-free grains: Quinoa, millet, brown rice
• Herbs & spices: Garlic, basil, oregano, turmeric, cinnamon

Foods to Avoid ❌

🚫 Gluten-Containing Grains & Products

• Wheat (bread, pasta, pizza dough)
• Barley, rye, bulgur, couscous
• Regular flour tortillas, crackers, cereals

🚫 Processed & Packaged Foods

• Many sauces, dressings, and soups (check for hidden gluten)
• Breaded or fried foods (often contain wheat flour)
• Imitation seafood and processed meats

🚫 Sugary & Refined Foods

• Cakes, cookies, and pastries made with wheat
• Sugary drinks (soda, fruit juices with added sugar)

🚫 Unhealthy Oils

• Processed vegetable oils (soybean, corn, canola)

Have high cholesterol? It's best to focus on heart-healthy foods while avoiding those that may raise LDL (bad) cholesterol. Here's how to adjust your Gluten-Free Mediterranean Diet:

❌ Foods to Remove or Limit for High Cholesterol

1. Full-fat dairy – Replace with low-fat Greek yogurt and cheese in moderation
2. Red meat (beef, lamb, duck) – Limit intake, choose lean poultry or fish instead
3. Egg yolks – Eat egg whites more often, limit whole eggs to a few per week
4. Coconut milk – High in saturated fat; opt for almond or oat milk instead
5. Processed meats (sausage, bacon, deli meats) – Even if gluten-free, they can raise cholesterol
6. Butter & ghee – Stick to olive oil as your main fat source

✅ Heart-Healthy Additions

✔ Fatty fish (salmon, sardines, mackerel) – Rich in omega-3s to lower bad cholesterol
✔ Oats (certified gluten-free) – Helps reduce LDL cholesterol
✔ More fiber – Add lentils, beans, and extra vegetables to help lower cholesterol
✔ Avocados & nuts – Healthy fats that improve cholesterol balance

COPYRIGHT 2007-2025 Patti Friday b.1959.

Lowering Cholesterol Levels: Foods High in Soluable Fiber and Why We Need to Eat Them

Foods high in soluble fiber include:

1. Oats and oat bran
2. Barley
3. Lentils and beans (like black beans, kidney beans)
4. Apples
5. Citrus fruits (oranges, grapefruits)
6. Strawberries
7. Carrots
8. Brussels sprouts
9. Flaxseeds
10. Chia seeds

These foods are great for digestive health and can help lower cholesterol levels. 

Eating foods high in soluble fiber has several health benefits, including:

1. Supports Heart Health

• Lowers LDL ("bad") cholesterol by binding to cholesterol and removing it from the body.
• Helps reduce the risk of heart disease.

2. Regulates Blood Sugar Levels

• Slows down digestion and prevents blood sugar spikes, which is especially beneficial for people with diabetes.

3. Aids Digestion & Gut Health

• Promotes a healthy gut microbiome by feeding beneficial gut bacteria.
• Helps prevent constipation by softening stool.

4. Helps with Weight Management

• Keeps you full for longer, reducing overall calorie intake.

5. Reduces Inflammation & Supports Immunity

• Some soluble fibers (like those in oats and flaxseeds) help reduce inflammation, which is linked to many chronic diseases.

Here's a high-soluble fiber breakfast cookie recipe that's both delicious and nutritious!

High-Fiber Breakfast Cookies

(Makes about 12 cookies)

Ingredients:

• 1 cup rolled oats (soluble fiber)
• ½ cup FiberWise All Purpose (see below)
• 1 tablespoon chia seeds
• 1 tablespoon flaxseeds (ground for better absorption)
• ½ cup mashed banana or unsweetened applesauce
• ¼ cup natural peanut butter or almond butter
• 2 tablespoons honey or maple syrup
• ½ teaspoon cinnamon
• ½ teaspoon vanilla extract
• ¼ teaspoon salt
• ¼ teaspoon baking powder
• ¼ cup chopped walnuts (optional, for crunch)
• ¼ cup raisins or chopped dates (for natural sweetness)
• 1/4 cup pumpkin seeds, sunflower seeds
• 1/4 cup craisins or raisins
• 1/4 cup dark chocolate chips

Instructions:

1. Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
2. In a bowl, mix oats, oat flour, chia seeds, flaxseeds, cinnamon, salt, and baking powder.
3. In another bowl, combine mashed banana (or applesauce), peanut butter, honey (or maple syrup), and vanilla extract. Mix until smooth.
4. Combine wet and dry ingredients, then fold in walnuts and raisins.
5. Scoop dough onto the baking sheet (about 2 tablespoons per cookie). Flatten slightly.
6. Bake for 12–15 minutes or until golden brown.
7. Let cool before enjoying!

Why These Cookies?

✔ Oats, flaxseeds, and chia seeds are loaded with soluble fiber to support digestion and heart health.
✔ Naturally sweetened with fruit and a touch of honey.
✔ Great for meal prep – make a batch and grab one for breakfast on the go!

COPYRIGHT 2007-2025 Patti Friday b.1959.