Eating Habits You Must Follow If Alzheimer's Runs In Your Family — Eat This Not That - Eat This, Not That

If you have a family member with Alzheimer's disease, you already know how devastating this diagnosis can be. Classified as the most common type of dementia, this disease can affect various cognitive factors, including controlling thought, memory, and language.

Unfortunately, if you have an immediate family history of this disease, you are at an increased risk of developing it as well. While developing this diagnosis is not guaranteed, experts share that people who have a parent or sibling with Alzheimer's are more likely to develop the disease than those who do not have a first-degree relative with this disease.

The good news is there are some simple things you can do that may support your brain health, possibly helping reduce your personal risk of experiencing this condition.

Some lifestyle changes people can make include:

• Maintain healthy blood pressure
• Participate in regular physical activity
• Maintain social connection
• Include intellectual activity in your day, like doing a crossword puzzle
• Protect yourself from experiencing head trauma by wearing a seatbelt when in a car and wearing a helmet when participating in sports

When it comes to diet, unfortunately, no one magic food will prevent the development of Alzheimer's Disease. But certain foods that, when included in an overall healthy diet, may support brain health, memory function, and other symptoms that people with this disease tend to develop.

If you have a family history of Alzheimer's Disease, here are the eating habits you should follow to help keep your brain health in check. Read on, and for more on how to eat healthy, don't miss The #1 Best Juice to Drink Every Day, Says Science.

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There are many diets that help people lose weight, lower their blood pressure, and support their body build muscles. But when it comes to brain health, the MIND diet is the star of the show.

As the name implies, the MIND diet supports the health of the mind! A hybrid of the Mediterranean diet and the Dietary Approaches to Stop Hypertension diet (DASH diet), this diet is linked to a reduced risk of Alzheimer's disease dementia development in older adults.

Following the MIND diet means including the following foods in specific quantities:

• Green, leafy vegetables: 6+ servings a week
• All other vegetables: at least once a day
• Berries: 2+ servings a week
• Nuts: 5+ servings a week
• Olive oil: Use olive oil as your primary cooking oil.
• Whole grains: 3+ servings daily
• Fish: at least once a week
• Beans: 4+ servings a week
• Poultry: 2+ servings a week (unfried)
• Wine: Aim for no more than one glass daily.
• In addition to eating the approved foods, certain foods like butter, margarine, cheese, red meat, fried food, and sweets are either limited or avoided.

Data shows that, among almost 1,000 people, the MIND diet lowered the risk of Alzheimer's by as much as 53 percent when the diet was strictly followed. Those who followed the MIND diet moderately well experienced around a 35% risk reduction.

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Eggs are an all-around nutrient powerhouse, a complete protein with essential vitamins and minerals for healthy living. They are one of the few foods rich in choline, a nutrient that helps support lifelong brain health at every age and stage, including memory, thinking, and mood. And while both the egg white and egg yolks contain important nutrients, the yolks are where this important nutrient is housed.

A recent study supported by the American Egg Board found that consuming even limited amounts of eggs (about 1 egg per week) was linked to slower memory decline later in life compared to consuming no eggs. According to this study, those who ate the least amount of eggs (fewer than about half an egg per week) had the largest rate of memory decline over time. Those who ate an "intermediate" amount of eggs (about half to 1 1/2 eggs per week) had a significantly lower rate of decline in memory performance compared to the low egg intake group. In other words, even a very small amount of egg included in the diet (as little as ½ to 1 egg per week) was associated with a beneficial impact on memory.

There is growing interest in the possible role of healthy eating to protect against later cognitive impairment, and new data continue to support eggs as an important food to help support healthy aging.

RELATED: 17 Side Effects of Eating Eggs Every Day

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Apples naturally contain flavonoids that support brain health. And when it comes to Alzheimer's disease risk reduction, including apples and other flavonoid-rich foods may offer unique benefits and may truly keep the doctor away (as the saying goes).

According to data published in the American Journal of Clinical Nutrition, researchers found that, among almost 3,000 people who were 50 years old or older, those who eat higher amounts of flavonoid-rich foods such as apples were less likely to develop Alzheimer's disease and other forms of dementia.

It appears that high concentrations of flavonoids found in apples stimulate the creation of new neurons, potentially keeping Alzheimer's disease development at bay. One such flavonoid found in the apple skin, quercetin, offers unique neuroprotective benefits.

READ MORE: What Happens To Your Body When You Eat an Apple Every Day

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Our brain depends on certain nutrients to keep it healthy and functioning. DHA (short for Docosahexaenoic acid), an omega-3 fatty acid predominantly found in marine sources like fish, is one such nutrient that plays a key role in brain health, and may even help reduce Alzheimer's Disease development risk.

According to the results of a systematic review that analyzed approximately 27,000 people, regular consumption of fish was associated with a 20% reduced risk for developing Alzheimer's type dementia. Specifically, researchers found that adding a 3.5 ounce serving of fish to a diet every week was associated with an additional 12% reduction in risk for Alzheimer's type dementia.

Many varieties of fish also contain selenium and choline, two key nutrients that play a role in Alzheimer's Disease pathology.

Sticking to lower mercury varieties of fish is recommended, as too much exposure to this metal may negatively contribute to cognitive concerns. Salmon, skipjack tuna, and Alaskan pollock are all lower mercury fish choices that contain DHA omegas.

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There are over 200 varieties of potatoes sold in the U.S., and each type can give our dishes a boost of healthy carbs, fiber, and micronutrients. But if you opt for a potato that has purple flesh, you are getting a boost of a specific flavonoid called anthocyanin along with your starchy veggie.6254a4d1642c605c54bf1cab17d50f1e

Anthocyanins are what give purple potatoes and other purple/blue foods (like blueberries and purple cabbage) their gorgeous and vibrant hue. And including these colorful sources of this flavonoid in your diet may contribute to defense against Alzheimer's Disease.

Anthocyanins have a unique ability to reduce oxidative stress, suppress inflammation, and inhibit the sudden death of nerve cells—all factors that can impact cognitive health.

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Who doesn't love that satisfying crunch when you bite into a piece of fried chicken or that enjoyable flavor when you indulge in a deep-fried Oreo at the local fairground?

Understandably, eating fried food is something that many of us crave. But overdoing it on fried foods may contribute to Alzheimer's Disease risk, thanks to the advanced glycation end products (AGEs) produced as a byproduct.

According to a study published in PNAS, people with higher blood levels of AGEs had more cognitive functioning challenges vs. those who had lower levels. And when evaluating mice, those who ate more fried foods had more buildup of beta-amyloid protein plaques in their brain, which can play a role in Alzheimer's Disease development. Of course, more studies conducted on humans are needed.

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From beer to tequila to the trendy new spiked seltzers, alcohol choices are not hard to come by. But, if you are already an alcohol drinker, opting for either red or white wine will be your best bet when trying to reduce your Alzheimer's Disease risk—and stick to one glass a day max.

Wine is a part of the MIND diet, a diet that, when followed, may help reduce Alzheimer's Disease risk. And while the jury is still out on whether people should make a point to include wine in their brain health-supporting diet, opting for wine instead of other alcoholic drinks appears to be the best choice.

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Let's eat! Ezentials Spa and the Green Leaf Café, perfect stop for a retreat-and-eat kind of day - Sudbury.com

From design to decor and the menu, there is so much to consider when opening up a new restaurant or café.

Tracy Gilbert, a naturopath and the owner of Ezentials Spa and the Green Leaf Café, had 7,000 square feet of space to map out on Barrydowne Road in New Sudbury. And it appears she has done it well. 

The retreat space opened in 2019 — pre-pandemic and it offers spa time, treatments, yoga.  

Then in August 2021, the café opened with carefully selected, well thought out healthy meals and drinks.  

Gilbert said the small-based menu was in the works for a very long time with taste tests, tweaks and lots of re-envisioning.

“We spent a lot of time creating this menu. We hired someone to create dishes. We believe in quality of taste and consistency. We believe in doing things right with a limited menu,” she said.  

Gilbert said they use whole foods, make from scratch and use organic when humanly possible.  The majority of the menu is plant-based, but they will be adding meat and cheese goods to appeal to a wider clientele in the coming months.  

Gilbert’s favourite dish is the cashew caesar salad. Second to that is the tomato basil sandwich with its balsamic glaze, homemade creamy pesto spread, tomatoes, basil, avocado and arugula. 

Gilbert said her café manager Tiff Shewchuk makes the magic happen. Shewchuk has her own favourite dishes, like the caesar wrap and the homemade soup of the day.

Shewchuk said customers also have their favourite dishes such as th buffalo chickpea wrap with crunchy celery, onion and plant based mayonnaise.

“A customer recently commented that the dishes have a lot of love that goes in them. And with that love comes the best ingredients without cutting corners. It’s not the cheapest way to go, but it would just not taste the same,” she said. 

And that is not just in the food. The drinks also taste sinful and yet are healthy.

There is the kombucha on tap from a London-based company with its mastered flavours available for refill.  

As well, the smoothies, coffees, teas and lattes are also worthy of a stop.

“We use oat milks for all lattes and dairy sensitivities. The smoothies are plant-based and we only use real fruit and vegetables instead of additives. The tastes are very unique,” said Shewchuk.

The Golden Rejuvenation with its bananas, peaches, ginger and pure maple syrup is one example.

And the hot tea called Winter Palace Marzipan with a rooibos tea bag from Morocco tastes almost like an amaretto based apres ski drink.  

The goal is to expand the menu in the future to include daily specials such as plant power bowls and Korean lettuce wraps.

The café and spa are trying to be very eco conscious, too. It offers a refillery for products and take out containers are compostable and recyclable right down to straws and cutlery.

In the meantime, they are hoping people come for the food but stay for the day.  

“The atmosphere is amazing. We repeatedly hear that that is an experience that many people would go out of town for and now they don’t have to anymore,” Gilbert said.  

And this summer, the plan is to open a patio and the application for a liquor licence has begun.  

Ezentials and the Green Leaf Café can also be found on Facebook and on Instagram. You can call the spa and café at (705) 222-0043.

Current hours of operation are Monday to Friday 9 a.m. to 4:30 p.m. Hours will be extended when patio season arrives and the weather is more pleasant.  

Anastasia Rioux is a freelance writer in Greater Sudbury. Let’s Eat is made possible by our community leaders program.

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Let’s Eat: Letting the food speak for itself (10 photos) - Tbnewswatch.com

When Kalada Miadonye found the opportunity to open his own restaurant, he decided to specialize in seafood, calling it Cajun Fuzion.

He wouldn’t have been able to do it 10 years ago, he says. “Throughout the years, I’ve noticed that this city shies away from seafood,” he notes. However, he saw the growing popularity of food-related events and festivals such as Top Chef Thunder Bay, the Folklore Festival, and Rib Fest, and felt optimistic about opening a Cajun restaurant. “People are willing and able to try different things,” he says.

Located on Syndicate Avenue, Cajun Fuzion offers Louisiana Creole food, which is a blend of French, Spanish, Portuguese and West African influences. Contrary to popular belief, the food is not spicy, the owner chef says.

“My cuisine, kids can eat it,” he says. Their most popular item, the Louisiana seafood boil, contains a variety of shellfish as well as corn, sausages and potatoes, and is often eaten with your hands. “You don’t have to worry about kids eating it and touching their eyes,” he adds. “And if you want heat, we can add heat.”

Cajun Fuzion makes everything in house, from the empanadas and biscuits to the peach cobbler cheesecake. In addition to Cajun staples such as jambalaya and seafood gumbo, they also offer wraps and po-boy sandwiches.

Miadonye has been cooking for almost 15 years. Born in England, he came to Thunder Bay in 1998 with his father, who taught at Lakehead University. The chef says he has been all over Canada, from P.E.I. to B.C. but eventually came back to Thunder Bay and worked in the restaurant industry. “Cooking was just my calling,” he says.

He spent three years at Daytona’s as head chef, and was working at the Prospector as sous-chef when the former Blue Door Bistro came up for sale. He decided to realize his dream of owning his own place, and opened Cajun Fuzion in November 2021.

Although Miadonye wants to open his restaurant for dine-in in the future, he is sticking to takeout for now. Working at other restaurants, he saw how difficult it is to hire staff, lay them off when pandemic restrictions necessitate, and rehire them. “As a new business, I don’t think I’ll be able to survive that, so I’ll stay [as takeout] for a year,” he says, adding that the restaurant will start their own delivery service in the near future.

Believing in the quality and taste of the food, he decided not to spend heavy sums on advertising; relying instead on social media and word of mouth. “I’m letting the food speak for itself,” he says.

His strategy is working, and weekends are very busy for Miadonye and the team. “It’s been a blessing,” the owner chef says gratefully. “It’s very nice seeing how everyone’s wanting to try the food.”

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Eat a cupcake, donate and change the lives of animals in need on National Cupcake Day - Pembroke Observer

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Today is National Cupcake Day and the Ontario SPCA and Humane Society is asking area residents to do something sweet to help animals in need in the community.

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Presented by Milk-Bone and Robin Hood, National Cupcake Day is organized by the Ontario SPCA in support of participating SPCAs, humane societies and rescue groups across Canada. By taking part in National Cupcake Day, people can help provide urgently needed care and shelter for animals waiting to find a loving home.

You can make a donation to your local participating SPCA, humane society or rescue group at nationalcupcakeday.ca. Submitted photo jpg, PM

Want to bake a difference? The ingredients that go into the sweetest day of the year are up to you! Make some delicious creations at home, share them with friends and family (or don’t!) and make a donation to your local participating SPCA, humane society or rescue group by visiting nationalcupcakeday.ca

Did we mention there’s a mouth-watering Devil’s Food Cupcake recipe, courtesy of Robin Hood®, on the National Cupcake Day website?

Toulouse is already to help bake up a batch of cupcakes for National Cupcake Day in support of your local participating SPCA, humane society or rescue group. Submitted photo jpg, PM

Watching your calories? Skip the cupcakes and make pupcakes for your canine friends! Visit nationalcupcakeday.ca for Milk-Bone®’s Pupcake recipe – complete with sweet-potato icing!

No time for baking? Support a local bakery by purchasing a cupcake, then go online to nationalcupcakeday.ca to make a donation to your local participating SPCA, humane society or rescue group. It’s a small gesture with a big impact.

“The calories don’t count when you make a donation to support animals in need,” says Tracy McElman, provincial manager, Community Programming and Animal Centre Services, Ontario SPCA and Humane Society. “This is the 10^th anniversary of National Cupcake Day and we hope you’ll join us by indulging in a sweet treat to help animals.”

Visit nationalcupcakeday.ca for Milk-Bone’s Pupcake recipe – complete with sweet-potato icing! Submitted photo jpg, PM

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Syngenta's “eat-it-all” cauliflower nominated for Fruit Logistica Innovation Award - hortidaily.com

Syngenta Vegetable Seeds has been nominated for a Fruit Logistica Innovation Award. This year, Syngenta’s Istem cauliflower is shortlisted.

Istem is high-yielding and appeals to consumers because it is good to eat whole, with sweet, nutty curds on top of tender, succulent stems, and no food waste. It is quick to prepare and can be eaten raw or cooked, from baking to barbecuing, steaming to stir-frying. 

When two members of Syngenta Vegetable Seeds’ team spotted a side-shooting cauliflower, they knew it was the future. That was 2012, but it was a long way from being marketable. In 2020, Syngenta extended its partnership with UK grower Barfoots, who farm, harvest and pack the vegetables by hand under the joint Istem - CauliShootsTM brand.

“The Istem is a perfect example highlighting our priorities at Syngenta Vegetable Seeds. We put growers and sustainability at the heart of everything we do. It not only cuts food waste, it also offers consumers a great-tasting, healthy, convenient choice,” says Lotfi Bani, Istem project manager in Europe.  

See these and many others at Fruit Logistica, Hall 1.2, booth D16 from 5-7 April 2022.

For more information:
Syngenta
www.syngenta.com

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The Worst Eating Habits for Memory Loss, Say Dietitians — Eat This Not That - Eat This, Not That

Your brain health is highly influenced by your lifestyle, and even the foods you eat can help, or harm, your brain, and memory. While there are many foods known to prevent memory loss, there are other foods that have been associated with increased risk for impaired memory and Alzheimer's disease.

Luckily, you can modify your risk for memory loss by avoiding these foods and practicing healthy eating habits.

Read on for the four worst eating habits for memory loss, and for more on how to eat healthy, don't miss The #1 Best Juice to Drink Every Day, Says Science.

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This is a broad category that includes processed grains that have been stripped of their bran, and in turn, much of their fiber and nutrient content. Examples of refined carbs include white flour and sugar, and common foods made with these ingredients, like white bread, cereal, and pasta.

A 2015 review indicates that a higher intake of simple sugar, like the sugar found in soda and candy, has been associated with lower cognitive function. And, when looking at an elderly population, the risk of mild cognitive impairment or dementia was increased in those who consumed a high amount of their calories from carbohydrates.

These types of carbohydrates are also known to have a high glycemic index, which is a number assigned to food based on how quickly and dramatically it raises blood sugar. The more dramatic the rise in blood sugar, the higher the glycemic load. Studies have found even just one meal containing a high glycemic load can impair memory performance in children and young healthy adults.

While it is possible to enjoy refined carbohydrates as part of a well-rounded, healthy diet, it is best to consume complex "healthy" carbs, like whole grains, fruits, vegetables, and legumes that have a lower glycemic load.

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You may have heard recommendations to avoid mercury in fish specific to pregnant women, but research indicates it is best for everyone to be mindful of the amount of mercury they consume. This heavy metal is considered to be a neurotoxin and may disrupt the nervous system and brain development, and research indicates mercury poisoning may lead to cerebral palsy and developmental delays.

Mercury can accumulate in bodies of water, and the fish that inhabit these waters. Larger fish with longer life spans, like tuna, swordfish, and king mackerel, are more prone to mercury contamination and should be limited amongst young children and pregnant women as they are more susceptible to the toxic effects of mercury.

While certain populations are more at risk for serious complications, adults can safely consume two to three servings of fish per week as part of a healthy diet. In fact, some varieties of fish, like tuna and salmon, contain essential omega-3 fats, and all varieties of fish are protein-dense and contain many important vitamins and minerals.

RELATED: Surprising Side Effects of Eating Fish, According to Science

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While sugar-substitutes, like aspartame, have the benefit of providing sweetness without any calories, these sugar alternatives are controversial when it comes to health metrics, including brain health.

One study looked at cognition, mood, and depression characteristics in individuals following a high aspartame diet, and found these individuals to be more irritable, exhibit more depression, and score lower on one cognitive test than when following a low aspartame diet. While this specific study did not observe an influence on working memory, another study conducted in mice observed impaired memory performance in mice who were administered aspartame.

Researchers suggest the negative memory outcomes were likely due to increased oxidative stress and decreased glucose availability to the brain following repeated administration of aspartame.

You may associate artificial sweeteners with diet beverages, and that is one dietary source of these sugar substitutes; however, you will also find aspartame and other sugar alternatives in flavored yogurts, sugar-free candy, and other sweets, protein bars, and gum.

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Unsaturated fats are typically thought of as being the best source of dietary fat because of the health benefits they provide. While this is true for plant-based unsaturated fats found in foods like avocado, nuts, seeds, and olive oil, manufactured fats are a different story. Trans fat is a form of manufactured unsaturated fat that is thought to have negative effects on the body and brain.6254a4d1642c605c54bf1cab17d50f1e

Additionally, saturated fat, which is mostly found in animal-based products, may also have a worrisome impact on the brain. One study notes that greater consumption of saturated and trans fats is associated with poor recall and recognition on a cognitive performance test. Another study found similar outcomes noting a relationship between saturated and trans fat intake and risk of cognitive disorders.

While saturated fats can be naturally found in animal products, like beef, eggs, and cheese, trans fats are more commonly found in processed foods, like margarine and shortening, and the foods made with such ingredients, like baked goods.

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While the impact of food on brain health and memory is still being researched, current data provide enough information to warrant caution when consuming the above foods.

Genetics and other factors likely play a role in memory as well, but food choices are one actionable steps you can manage in efforts to maximize your brain health and memory.

And for more, check out The Best Supplements For Memory Loss, Say Dietitians.

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