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Mediterranean Diet Is Proven Good For The Brain, Science Says

Mediterranean Diet Is Proven Good For The Brain, Science Says

Fruits, veggies, nuts, legumes, whole grains, fish and olive oil! That’s all the goodness that’s good for you…plus some lean protein (chicken/meat) once in awhile if you so desire. And oh…sometimes a sip of red wine pairs perfectly with it all…

This is the basis of the Mediterranean diet which (although thousands of years old) made the news headlines a few years back.

So whats the latest buzz about the Med diet? Researchers have studied groups of individuals, particularly those who live in Mediterranean areas (ie. Spain) and consumed a Mediterranean type diet. Not only has this diet shown to decrease the risk of heart attacks and strokes, but more recently researchers have found this type of diet to have a correlation to protecting the brain. JoAnn Manson, chief of the division of preventive medicine at Brigham and Women’s Hospital  (and professor at Harvard) believes, “what’s good for the heart is good for the brain,” because regular ingesting of the primary foods in this diet can help to improve cholesterol levels, blood pressure, and blood glucose levels. All of these markers ultimately affect brain health.

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Moreover, a diet high in antioxidant rich foods, such as fruits and veggies, helps to combat oxidation stress–that’s the damage our cells undergo by free radicals. The antioxidants in the foods help repair the cells and prevent further damage.

The Omega 3 and 6’s found in fish, olive oil, nuts and some veggies work to boost your immunity and optimize your neural network (ie. more improved brain health)! Researchers are now beginning to believe that many of these foods can shave off age-related memory loss.

So if you haven’t yet added the Mediterranean diet to your own personal daily regime, it’s probably time to start. At least give it a try. Here’s a pretty quick and easy recipe, made with the anti-aging goodness of the Mediterranean in mind:

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garlicky quinoa

    Garlicky Quinoa and Garbanzo Bean Salad (with appreciation and credit to Allrecipes.com)

    This dish will get you moving “Mediterranean style” with broccoli, whole grain (quinoa), legumes (garbanzo beans), zesty herbs, lemon and not-to-miss olive oil! Notice how all of these ingredients are healthy, hearty and mixed to be especially tasty. If you prefer to add some extra (non vegan) protein, add cubed roasted chicken breast or roasted salmon for a lovely flair!

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    Ingredients

    1/2 cup uncooked quinoa                          3/4 cup chopped broccoli                         1 TSP dried tarragon

    1 cup water                                                 1 clove minced garlic                              3 TSPs coarse-grained mustard

    1 can drained garbanzo beans                   1 TBSP fresh lemon juice                       3 TBSPs  extra virgin olive oil

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    Directions

    1. Bring the quinoa and water to a boil in a saucepan. Reduce heat, cover and simmer until quinoa is tender–about 15-20 minutes.
    2. Put cooked quinoa in mixing bowl and add garbanzo beans, broccoli, garlic, lemon juice, tarragon, mustard and olive oil. Stir well. Season with sea salt and pepper to taste.

    This recipe is fairly quick and easy to prepare (10 min plus an additional 15 min of cooking time)! Voila, you can have yourself a healthy heart and BRAIN meal in under half an hour. Just what your body needs–and it works perfectly into your schedule after a long day at work or at home with the family!

    Now let it be said, that even the Mediterraneans know that just eating healthy food won’t alone necessarily optimize their health. Sprinkle in daily exercise, laughter, generosity, kindness, family time and community…and now you begin to develop an entire culture of well being and healthier lifestyle. Nothing can truly survive in a  vacuum. It all has to work in tandem: Diet-Movement-Outlook-Self Care- Gratitude-and of course your own set of beautiful genetics!

    So who is “in” for a trip to the Mediterranean with me? Salty warm ocean waters, sandy beaches or daring cliffs, sunshine, warmhearted souls, healthy food, and the best brain trip you can imagine!

    Featured photo credit: Miguel Discart via flickr.com

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    Last Updated on July 18, 2019

    10 Small Changes To Make Your House Feel Like A Home

    10 Small Changes To Make Your House Feel Like A Home

    Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

    Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

    1. Make the Windows Your Own

    When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

    One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

    2. Put up Some Art

    If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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    Hanging art on the walls will instantly give it personality and make it feel like home.

    3. Improve the Aroma

    A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

    Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

    4. Put out Lots of Pillows and Throws

    A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

    There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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    5. Instantly Class up Your Closet

    If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

    Not only do they look great, but they are better for hanging your clothes as well.

    6. Improve Your Air Quality

    One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

    The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

    7. Fill it with Plants

    Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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    They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

    8. Change the Doorknobs

    Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

    Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

    9. Upgrade Your Tub or Shower

    There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

    Install a new shower or tub today to make your bathroom worthy of a place in your home.

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    10. Fresh Cut Flowers

    You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

    You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

    Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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