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Daniel Neman, St. Louis Post-Dispatch 12:07 a.m. ET March 30, 2017

Yes, Coffee-Braised Pot Roast with Caramelized Onions uses real, brewed coffee.(Photo: Cristina M. Fletes / TNS)

The doctor says you have to lower your sodium.

Its stunning news. After all, salt is what makes food taste like food. On the other hand, eating too much salt can be devastating to your health.

According to the Harvard School of Public Health, too much sodium in the bloodstream can lead to high blood pressure, heart attacks, stroke, heart failure, possibly to stomach cancer and even to osteoporosis.

If you must switch to a low-sodium diet, it would be wise to eliminate any prepared or processed foods from your mealtime or snacks no more Cheesy Poofs, no more trips to Burger Doodle.

Canned foods are generally awash in sodium, which is used as a preservative, so it is better to use frozen vegetables, say, than canned. Fresh vegetables are best of all, of course, because you can control the amount of salt you use.

In a similar vein, homemade foods are better for anyone on a low-sodium diet than store-bought or restaurant-made, because you know how much salt you are getting. A chefs idea of low salt may be different from your idea, or your doctors.

But if you need a low-sodium diet, what can you do to replace the flavor-enhancement that is provided by salt? There are several tricks, but the idea behind them all is to add pleasing but assertive flavors.

Lemon is probably used the most, because its bright acidity mimics the effects of salt. Fresh herbs also help to awaken dormant flavors, and so does garlic.

For the first dish of my exploration of a low-sodium diet, I made a White Bean and Roasted Garlic Dip, which makes full use of lemon and garlic and, at least in the garnish, fresh herbs.

This dip is a great example of a low-sodium replacement for a familiar dish in this case, hummus. Hummus is one of the best things ever, but a quarter-cup of it contains more than 200mg of sodium. White bean dip comes in at one third of that.

Its made in much the same way as hummus, without tahini and with white beans replacing the garbanzo beans. Because the beans are softer, it takes on a satiny feel. And it has every bit as much flavor.

The only problem is that it looks so much like hummus that your guests are likely to expect hummus when they try it. When they get over their initial disappointment, they may find they enjoy it every bit as much as the saltier stuff.

My next dish, an entree, used an unexpected strong flavor to make up for the relative lack of sodium: coffee. Its a pot roast braised in coffee, with caramelized onions, and the best part about it is you cant even tell its coffee. It just lends a depth and a dark richness to the meat that you sense, rather than taste.

Balsamic vinegar also helps to amplify the flavor in place of salt in this dish, along with a good dose of garlic.

But dont kid yourself; beef needs salt. This pot roast has salt in it. Its considerably less than you will find in other pot roast recipes, but it isnt exactly salt-free.

If you want salt-free, you might want to go with something such as French Country Chicken With Mushroom Sauce. Its chicken breast halves pounded flat and sauteed, and served with a sauce.

The flavor comes from the sauce. Its made from a thickened mixture of shallots, mushrooms, wine and chicken stock. Fresh rosemary, which always pairs well with chicken, adds an additional boost.

For a delightfully unusual dish, try Pasta With Spinach, Garbanzos and Raisins. Spinach and garbanzo beans (also called chickpeas) is not an entirely uncommon combination, but when you add golden raisins to it that just makes the whole dish sing.

It has garlic too, of course. Garlic and spinach go together like salt and pepper, and somehow it doesnt fight the raisins at all. Parmesan cheese on top brings the whole dish together and even adds a salty flavor while not contributing too much to the sodium count.

For breakfast or dessert, or both, you can make Whole Wheat Applesauce Muffins. These come from the American Heart Association, so you know they are good for your heart if not necessarily for your waistline.

What makes them heart healthy? They are sweetened and moistened with applesauce unsweetened applesauce, at that. Cinnamon, nutmeg, cloves and raisins only make them more festive.

And there is no butter at all. But to replace it, it calls for oil quite a lot of oil. And brown sugar gives them depth. The calorie count isnt too high, but neither is it too low.

In terms of salt-free flavor, though, they are out of this world.

White Bean and Roasted Garlic Dip

2 whole garlic heads

4 tablespoons extra-virgin olive oil, divided

2 (15-ounce) cans canellini beans or other white beans, drained and rinsed

1/4 cup fresh lemon juice

1/4 teaspoon salt

1/4 teaspoon white pepper

1/4 cup flat-leaf parsley

Preheat oven to 375 degrees.

Cut the top 1/3 off garlic heads off so tops of the cloves are exposed, and discard tops. Place heads, unpeeled, in ovenproof dish and drizzle with 1 tablespoon of the oil. Cover with aluminum foil; bake 30 minutes.

Uncover and bake until the garlic cloves are soft and golden brown, 15 to 30 minutes more. This roasted garlic can be made up to five days in advance and stored in an airtight container in the refrigerator.

In a food processor, combine the beans, the remaining 3 tablespoons of oil and the lemon juice. When the garlic heads are cool enough to touch, squeeze out the soft garlic into the processor and process until smooth. Add the salt and white pepper. This dip will keep up to three days in an airtight container in the refrigerator.

To serve, transfer to a bowl, garnish with the parsley leaves and serve with vegetables or pita. Makes 10 servings.

Per serving: 205 calories; 6 g fat; 1 g saturated fat; no cholesterol; 11 g protein; 29 g carbohydrate; 1 g sugar; 7 g fiber; 67 mg sodium; 112 mg calcium

Coffee-braised Pot Roast with Caramelized Onions

4 pounds beef chuck roast, trimmed of fat

1/2 teaspoon salt, or to taste

Pepper, to taste

4 teaspoons olive oil, divided

2 large onions, halved and thinly sliced

4 cloves garlic, minced

1 teaspoon dried thyme

3/4 cup strong brewed coffee

2 tablespoons balsamic vinegar

2 tablespoons cornstarch mixed with 2 tablespoons water

Preheat oven to 300 degrees.

Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well-browned on all sides, 5 to 7 minutes. Transfer to a plate.

Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.

Braise the beef in the oven until fork-tender, but not falling apart, 2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.

Meanwhile, skim fat from braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy. The pot roast will keep, covered, in the refrigerator for up to two days. Reheat meat slices and sauce, covered, in the oven, microwave or on the stove. Makes 10 servings.

Per serving: 258 calories; 9 g fat; 3 g saturated fat; 113 mg cholesterol; 38 g protein; 5 g carbohydrate; 2 g sugar; 1 g fiber; 180 mg sodium; 28 mg calcium

French Country Chicken with Mushroom Sauce

Adapted from a recipe by the Mayo Clinic

4 boneless, skinless chicken breast halves, 4 ounces each

2 tablespoons olive oil, divided

1 shallot, thinly sliced

1/4 pound mushrooms, thinly sliced

1 tablespoon all-purpose flour

1/4 cup white wine

1/2 cup low-sodium chicken stock

1 tablespoon fresh rosemary or 1 teaspoon dried rosemary

2 tablespoons chopped parsley

Place the chicken breasts between waxed paper and pound with a mallet to flatten. Cover with plastic wrap and refrigerate until firm.

In a medium frying pan, heat 1 tablespoon of the olive oil over medium heat. Add the shallots and saute for about 3 minutes. Add the mushrooms and cook 2 minutes more, stirring occasionally.

In a small bowl, whisk together the flour and wine until all lumps are gone. Add the flour mixture to the shallots and mushrooms. Stir in the chicken stock and cook over medium-high heat. Stir until the sauce thickens, about 5 minutes. Remove from heat and add the rosemary.

In a large, nonstick skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chicken and saute until no longer pink or a thermometer inserted into the chicken reads 170 degrees.

To serve, transfer the chicken breast halves onto each plate. Spoon mushroom sauce over the chicken and garnish with parsley. Serve immediately. Makes 4 servings.

Per serving: 231 calories; 10 g fat; 2 g saturated fat; 70 mg cholesterol; 27 g protein; 4 g carbohydrate; 1 g sugar; 1 g fiber; 74 mg sodium; 26 mg calcium

Pasta With Spinach, Garbanzos and Raisins

8 ounces dry bow-tie pasta

2 tablespoons olive oil

4 garlic cloves, crushed

1 cup canned garbanzo beans (chickpeas), drained and rinsed

1/2 cup chicken or vegetable broth

1/2 cup golden raisins

4 cups fresh spinach, chopped

2 tablespoons grated Parmesan cheese

Cracked black peppercorns, to taste

Fill a large pot full with water and bring to a boil. Add the pasta and cook al dente, according to the package directions. Drain the pasta thoroughly.

Meanwhile, heat the olive oil and garlic in a large skillet over medium heat. Add the garbanzos and chicken or vegetable broth. Stir until warmed through. Add the raisins and spinach. Heat just until the spinach is wilted, about 3 minutes. Do not overcook.

Divide the pasta among the plates. Top each serving with 1/6 of the sauce mixture, 1 teaspoon Parmesan cheese and peppercorns to taste. Serve immediately. Makes 6 servings.

Per serving: 316 calories; 7 g fat; 1 g saturated fat; 16 mg cholesterol; 10 g protein; 57 g carbohydrate; 16 g sugar; 4 g fiber; 153 mg sodium; 72 mg calcium

Whole-Wheat Applesauce Muffins

Adapted from The American Heart Association Cookbook (1973)

1/2 cup oil

3/4 cup brown sugar

1 cup applesauce, unsweetened

1 teaspoon baking soda

1 1/2 cups unsifted whole-wheat flour

1 teaspoon cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon ground cloves

1/4 cup raisins

Preheat oven to 375 degrees. Grease nine molds in a muffin tin with nonstick spray or butter.

Mix together the oil and brown sugar until smooth. Mix in the applesauce and baking soda.

Link:
Spicing up a low-sodium diet - The Detroit News

Some people become vegetarians because they love animals. Some, as comedian A. Whitney Brown put it, because they hate plants.

But vegans are committed. Not only do they not eat food that harms or kills animals, some dont even want food that inconveniences animals.

Like honey. Hardcore vegans will not eat honey because, as Noah Lewis of vegetus.org puts it, the simple fact is that the bees are enslaved. Similarly, some vegans will not eat sugar because, while it comes entirely from a plant, some sugar is whitened by using bone char, which comes from animals.

Although the vegan diet lacks in meat, dairy and egg products or because of it the diet can be better for you than that which the standard American eats. In 2009, the American Dietetic Association took the position that vegetarian and vegan diets reduce the risk of heart disease, cancer and diabetes, and lead to lower cholesterol and blood pressure.

It can be healthy, but there are some things to watch out for when on a vegan diet: You have to make sure to get enough protein and vitamin B-12 and calcium, iodine, vitamin D, iron, zinc and n-3 fatty acids.

Fortunately, a well-balanced vegan diet provides all of these essential nutrients, though you may want to take vitamin B-12 supplements, just in case.

Still, cooking a well-balanced vegan diet can be difficult, at least if you want to stick to what most Americans think of as normal ingredients. Many vegan recipes attempt to re-create meatless versions of familiar meat-based dishes, and to do so they rely on such potentially off-putting ingredients as vegan chicken, egg replacements and nondairy cheese.

Other recipes use soy products such as tofu and tempeh for their protein, and it is one of these that I tried first in cooking a vegan diet for a day.

Mee goreng, which is a type of stir-fried noodles, is popular street fare in the Philippines. When I have had it before, it always had meat in it, usually chicken or shrimp or both.

But then I came upon a vegan recipe for it using tofu, and tofu fans are sure to be instantly hooked.

If they like spicy food, that is. As with a lot of street food, mee goreng usually packs a kick. If you want it milder, simply trim down or eliminate the amount you use of sambal oelek, the all-purpose Indonesian and Malaysian ground chili paste.

Also, as is the case with much street food, mee goreng tends to be a little oily. The recipe calls for 5 tablespoons of oil for four to six servings; I got by with four tablespoons, but that is still a quarter cup of oil.

Do you need it? Yes. The oil brings the dish together, from the spicy sambal to the faintly bitter bok choy to the sweet sauce made from equal parts of soy sauce, brown sugar and molasses.

The tofu, which has the amazing ability to soak up all the flavors in which it is cooked, serves as a protein-rich punctuation to the meal.

For my next dish, I dispensed with the tofu and received my protein in the form of garbanzo beans, which are also known as chickpeas.

Indian-style vegetable curry with potatoes and cauliflower (that name seems a little over-descriptive to me) is another spicy dish. I like spices; sue me. If less fiery food is more your style, you can use a mild curry powder (but I wouldnt use much less) and leave out the serrano chili.

This dish benefits greatly from the mutually complementary flavors of potato, cauliflower, garbanzo beans and curry.

A bit of tomato paste and a cup of coconut milk make it deeply satisfying, yet it is so healthful that youll practically pat yourself on the back for eating it.

It is the kind of dish that calls out for basmati rice; if you have it, use it.

Finally, I made a vegan version of one of the least vegan dishes I could think of, pancakes.

Pancakes pretty much need eggs, milk and butter. If you try to make them from just flour, water, sugar, salt, baking powder and a little oil, youll wind up with paste.

Or so I thought. But then a colleague passed me a recipe for vegan pancakes that she swore was excellent. And she was right.

I dont know how this works.

I dont understand how they hold together without becoming slightly sweetened hardtack. Im guessing the oil has something to do with it, but we are only talking about a single tablespoon for 10 smallish pancakes.

These vegan pancakes are fine the way they are, but I incorporated a couple of additions suggested by my colleague: I added two tablespoons of soy milk (almond milk would also do) and a teaspoon of vanilla, just to make the pancakes even better.

They are a perfect foil for maple syrup. And maple syrup doesnt inconvenience any animal.

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The vegan diet meatless masterpieces - Hiawatha World

Netflix has renewed dark comedy Santa Clarita Diet for a second season. The streaming juggernaut made the announcement, which you can watch above, via YouTube. Season 2 will premiere in 2018.

Santa Clarita Diet stars Timothy Olyphant and Drew Barrymore as suburbanite real estate agents Joel and Sheila, who stuck in a bit of a rut until Sheila starts undergoing some changes that leave her craving human flesh. But while Sheila is different from the woman Joel married, the two are committed to making their marriage work, even if that means committing various murders to sate Sheilas new undead desires. Liv Hewson also stars as Joel and Sheilas daughter Abby, and Skyler Gisondo is boy-next-door Eric.

As Varietys Sonia Saraiya wrote in her review, What is genuinely great about Santa Clarita Diet is just how surprising each plot development is. Because it is unafraid to dabble in gore, murder, or high school drama, the show is capable of moving in a lot of different directions.

The series hails from Better Off Ted creator Victor Fresco. Fresco is showrunner and executive produces alongside Aaron Kaplan for his Kapital Entertainment, Tracy Katsk for her Kapital-based KatCo; Barrymore,Chris Miller, and Ember Truesdell through Barrymores Flower Films banner; and Olyphant.

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Netflix Renews 'Santa Clarita Diet' for Season 2 - Variety

Risk of Diabetes can be reversed with Mediterranean diet

Sonia Azad, WFAA 9:31 AM. CDT March 28, 2017

Mediterranean Diet

An estimated 86 million Americans are at risk for Type 2 Diabetes, but nearly 90 percent of them dont know it.

Doctors say adhering to a Mediterranean diet may help to reverse your risk of developing Type 2 Diabetes.

The Mediterranean diet, which is especially popular from Spain and Italy to Greece and the Middle East, largely focuses on seasonal fruits and vegetables.

Its dark leafy greens, freshly foraged greens in all different varieties like kale and collards and spinach and chard, said Dahlia Shaaban, founder of Washington, D.C.-based Live Deliciously.

The majority of foods in a Mediterranean diet do come from plants, but Shaaban says to go for fish or lean proteins twice per week. Salmon and tuna, for example, contain Omega 3 Fatty Acids which promote heart and brain health.

So you can think of crowding out your plate with more plant-based foods, then enjoying meat here and there, explained Shaaban.

Beans, nuts and whole grains are everyday staples in a Mediterranean meal plan.

The grain is something you can hold onto, said Shaaban. Brown rice, farro, wide rice, quinoa, bulgur or cracked wheat. The most common beans you find in the Mediterranean are:lentils, chickpeas, fava beans, black eyed peas.

The American Diabetes Association suggests using olive oil to cook instead of butter or margarine. That can help to lower cholesterol levels. And when it comes to seasoning, herbs, spices and citrus juice are better options than salt.

Finally, limit alcohol and sugarand youve got the perfect blend of health-conscious choices for people managing diabetes.

Its not just a diet, its a lifestyle, said Shaaban.

For Mediterranean-inspired recipes, visit the Live DeliciouslyandLive Deliciously Tribe Facebook pages.

2017 WFAA-TV

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Mediterranean diet may help reduce risk of Type 2 Diabetes - WFAA.com

America is unhealthy, and were dying as a result.

McDonalds, one of our most popular eateries boasts meals that are nearly 1000 calories and full of preservatives and potentially harmful chemicals. Our favorite activities including watching Netflix and using social media are sedentary. The American lifestyle is ridiculed in the media and popular culture for being hedonistic and slovenly. Now, there is actual evidence to back up this claim.

In 2016 the U.S. National Health and Nutrition Survey reported that 97.3 percent of American adults are unhealthy based off of factors including whether or not participants had a good diet, exercised moderately, were smokers and if they kept their body fat under control.

The standards of health that were applied to each participant survey are attainable and adjustable relative to each individual. The average healthy person is not expected to be a fitness guru or marathon runner. We need to take this report as a wakeup call, especially considering the rising death toll.

A study released this month by Tufts University reported that over 318,000 deaths per year are hastened by unhealthy eating. Over half of the deaths are consequences of major cardiometabolic killers such as diabetes, stroke, and heart disease. Heart Disease is the most prevalent disease in America, with over 610,000 people, thats 1-in-4 people, dying every year from it, according to the Centers for Disease Control and Prevention.

Risk factors for the disease include diabetes, obesity, poor diet, physical inactivity, and excessive alcohol consumption, reported American Health Association President Steven Houser. He also noted that most of these factors, including high blood pressure are on the rise. The nature of our predicament is bittersweet because we know the proper solution we must change our habits: eat healthier and exercise more. Yet, our poor health seems to be the last thing on our minds. Or is it?

While it is the responsibility of the CDC, the Food and Nutrition Service, the Food Research and Action Center and several other federal agencies to educate the population on proper nutrition, Americans obviously suffer from a gap in their knowledge.

MyPlate is the latest government backed nutrition advice to date. It suggests that the average person should consume primarily vegetables and grains and then fruits and protein followed by dairy and oils. Food literacy is incredibly important to teach and advocate for, but that only holds true if the information being taught is correctly. Much of the nutrition advice from the USDA is problematic or flawed according to research.

The USDA suggests that variety, and quantity are key factors when attempting to eat nutritious foods, and also recommend to choose foods and beverages with less saturated fat, sodium, and added sugars.

They do not address the major health concerns that are fast food and packaged or processed food, which are often low in sugar, sodium, and saturated fats, but chalked full of chemicals as a result.

The chemicals the food industry uses to substitute sugar and other natural ingredients are often far worse for us than the real stuff. Artificial sweeteners have been approved for use in limited quantities by the FDA, but the true safety of such chemicals remains a controversially debated.

The studies that were conducted were done using far smaller amounts of diet soda than the 24 ounces a day consumed by many people who drink diet soda, according to Harvard Health Publications. So the effects of the actual average amount consumed by Americans could likely produce different probably negative results. It seems like an odd discrepancy when the people who conduct such studies have ready access to statistics on how much soda the average American consumes.

Healthy foods are also known for being unaffordable. In comparison to a large soda at McDonalds 99 cents, a bottle of water costs $1.69. Canned fruits and vegetables usually go for half that of fresh or frozen produce. Some people simply cannot afford to buy the fresh option, all well knowing that it is better for them.

We need to collectivize our efforts to create a plan to make fresh food more accessible to every class and to ensure the comprehensiveness of food literacy.

This is the opinion of Jennifer Lee, a freshman communication studies major from Los Angeles, California. Tweet comments to @LALoyolan, or email csontag@theloyolan.com.

http://www.health.com/mind-body/less-than-3-percent-of-americans-live-a-healthy-lifestyle

http://www.wbur.org/commonhealth/2017/03/07/deadly-diets-study-tufts

https://www.cdc.gov/heartdisease/facts.htm

http://www.healthline.com/health-news/why-is-heart-disease-on-the-rise#1

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936

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The reality of the American Diet - Los Angeles Loyolan (subscription)

Denise Pritchard, WZZM 2:17 PM. EDT March 29, 2017

Person Eating

GRAND RAPIDS, MICH. - Millions of Americans live with a diagnosis of epilepsy, which means daily medications to help control seizure activity. But, there are other alternatives to medications.

One of these alternatives is a change in diet.

The ketogenic diet has been in practice since the 1920s in young children. Now, adolescents and adults are seeing the benefit from this diet as well.

Jennifer Fillenworth, registered dietitian at Mercy Health, counsels patients on the Modified Atkins Diet through the Mercy Health Hauenstein Epilepsy Program, the only certified-adult ketogenic program in West Michigan.

What is the ketogenic diet?

The ketogenic diet is a special high-fat, low-carbohydrate diet that is used to control seizures in some people with epilepsy. It became popular as a therapy for epilepsy in the 1920s and 30s. The diet focuses on high-fat items such as butter, vegetable oils and heavy cream. The diet eliminates carbohydrate-rich foods such as bread, potatoes, rice, pasta and cereals. This diet is closely monitored by a team composed of a physician and dietitian.

Who does this diet help?

This diet has been shown to help those with epilepsy. Most commonly children are treated with this diet from a young age. There is growing evidence to support that the ketogenic diet is also helpful in adults. Mercy Health is currently offering a Modified Atkins Diet to adults with epilepsy.

What is the Modified Atkins Diet?

The modified Atkins diet is a less restrictive version of the ketogenic diet. The classic ketogenic diet has a calorie restriction, fluid restriction, protein restriction, and requires weighing and measuring foods. The modified Atkins diet is consumed more freely. Patients are just required to stay between a 10-30 gram carbohydrate restriction per day. Many patients on the modified Atkins diet even go out to eat at restaurants.

Does it work?

In studies so far, yes. About half had a 50% reduction in seizures after 6 months. Many were able to reduce medications. Patients undergoing the Modified Atkins Diet at Mercy Health have seen improvement in their seizure activity, they have more energy during the day, and they have seen the benefits of weight loss.

Mercy Health Hauenstein Neurosciences is hosting its first ketogenic diet therapies conference on Friday, April 14, at the Prince Conference Center, open to the public.

This course will deliver a practical review of the ketogenic diet, its use for epilepsy and its different applications for other neurologic conditions. The open house will offer the opportunity for patients and families to learn more about the diet and its variations, sample keto foods and attend cooking demonstrations. To register for this conference, please visit MercyHealthNeuro.com/ketogr.

Breakfast: Egg and bacon cups with arugula salad

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Lunch: Loaded chicken salad

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Dinner: Ketogenictacos

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Dessert: Ketochocolate mousse

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Have a news tip? Email news@wzzm13.com, visit our Facebook page or Twitter.

2017 WZZM-TV

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Ketogenic diet: An alternative to epilepsy medication - WZZM

There is growing scientific evidence that what you eat can reduce your risk of developing Alzheimers disease. Researchers at Rush University Medical Center in Chicago developed the MIND (Mediterranean DASH Intervention for Neurodegenerative Delay) diet.

Think you dont have to worry about memory loss or dementia until you are well into your golden years? Think again! Lifestyle choices you make in your 30s, 40s and 50s can impact your risk for dementia in later years.

According to the Alzheimers Association, there are more than 5 million people living with Alzheimers disease in the United States. Many more suffer with declines in cognitive function that impact their ability to work, socialize or maintain their independence. Alzheimers is the sixth-leading cause of death, and one out of every three seniors dies with some form of dementia.

There is growing scientific evidence that what you eat can reduce your risk of developing Alzheimers disease. Researchers at Rush University Medical Center in Chicago developed the MIND (Mediterranean DASH Intervention for Neurodegenerative Delay) diet. This diet is a hybrid of the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet, both of which have been found to reduce cardiovascular risk.

A study of the MIND diet followed 923 individuals aged 58 to 98 for an average of four and a half years. Researchers found that the MIND diet lowered the risk of Alzheimers by as much as 53 percent in participants who adhered rigorously to the diet. Risk was reduced 35 percent in those who followed the diet moderately well. The longer participants followed the MIND diet, the lower their risk for not only Alzheimers but also dementia, stroke and heart disease.

The MIND diet emphasizes 10 brain-friendly food groups and recommends limits on potentially damaging foods.

Foods to Include:

1. Green leafy vegetables. Every day, eat a half a cup of cooked or one cup of raw leafy green vegetables such as spinach, kale, Swiss chard, beet greens, collards, broccoli and romaine. Leafy greens are high in vitamin K, folate, beta-carotene and lutein, all of which help preserve brain function.

2. Other veggies. Get at least one serving (1/2 cup) daily of a green, orange, yellow, purple or white vegetable. Vary your colors to get a wide range of protective phytochemicals.

3. Nuts. You need five to seven servings a week. A serving is one-quarter cup and can easily be incorporated into a daily snack. Nuts can help lower blood pressure, lower LDL cholesterol and are an excellent source of vitamin E, which helps prevent memory loss. Walnuts may be the king of nuts, with their abundance of omega 3 fatty acids.

4. Berries. Get at least two servings (1/2 cup each) per week. Blueberries and strawberries are especially potent and encouraged. They have polyphenols and phytochemicals that fight against free radical damage, decrease inflammation and remove toxic proteins that accumulate in the brain as we age.

5. Beans. Aim for three to four half-cup servings weekly. Beans supply a steady source of glucose that the brain needs for fuel. Neurons are unable to store glucose, so a steady supply is essential. Beans are a low glycemic index carb and also help lower blood pressure and cholesterol.

6. Whole Grains. Include three daily servings. A serving is one slice of bread or a half-cup portion of grain. Whole grains are proven to promote a healthy cardiovascular system and improve blood flow. Plus, they are a good source of B vitamins needed for optimal nerve function.

7. Fish. Eat a serving of three ounces or more at least once a week. Oily fish, such as tuna and salmon, have high amounts of DHA and omega 3 fats, which are essential for brain function.

8. Poultry. Eat poultry at least twice a week. Poultry is a lean source of protein, generally lower in saturated fat than red meat.

9. Olive oil. Use olive oil, which is rich in monounsaturated fats, for your primary fat. It has phytochemicals that may boost enzymes believed to be critical in removing damaging beta amyloid from the brain.

10. Wine. One five-ounce glass of wine daily works as an anti-inflammatory. But use caution: Too much alcohol can damage the brain.

Foods to Limit:

1. Red meat. Eat less than four servings per week. Saturated fats encourage plaque formation in the brain, just as they do in the heart. Participants who ate the most red meat had a higher risk of Alzheimers.

2. Butter and margarine. Limit these to no more than one tablespoon daily.

3. Cheese. Keep it to less than one serving per week. Cheese is high in saturated fat.

4. Pastries and sweets. No more than five servings in a week. Store-bought sweets can be high in trans fat, which may inhibit essential fatty acids getting to the brain. Sweets are also high in sugar and calories, which can contribute to weight gain a risk factor for heart disease and diabetes.

5. Fried or fast foods. Get less than one serving per week. These are usually high in undesirable trans or saturated fats, as well as sodium.

Regular exercise is also associated with a reduction in future cognitive impairment. A combination of cardio exercise (walking, jogging, biking, swimming) and resistance training (free weights, resistance bands, calisthenics) is most beneficial.

Your brain works 24/7 to coordinate millions of complex tasks and functions. Like an expensive car, your brain works best when given premium fuel. The MIND diet offers that.

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MARLAY -- MIND Your Diet and Nourish Your Noggin - Lakenewsonline.com

Goals from Jermain Defoe and Jamie Vardy saw England past Lithuania 2-0 at Wembley. Jermain Defoe's inspiring pre-match photo, Barcelona's tic-tac-toe training game, and much more in the Sweeper. Dele Alli says it was an honour for him and England's young players to be on the pitch with Jermain Defoe. Gareth Southgate hails Jermain Defoe's leadership in the England squad and says a goal was never in doubt. Jermain Defoe reveals emotions behind his first England goal in four years while Jamie Vardy tells the source of his black-eye.

Sunderland and England striker Jermain Defoe has turned to veganism in a bid to stay on top of his game at 34.

Defoe ended a three-and-a-half-year absence from the international stage on Sunday, opening the scoring in England's 2-0 win over Lithuania at Wembley.

That was the latest instalment in a remarkable resurgence for a player whose career appeared to be winding down when he swapped Tottenham for Toronto in 2014.

Since returning to the Premier League with Sunderland he has been one of the division's most reliable scorers, with 14 goals this season despite his club's perilous position at the bottom of the table.

Defoe has long been teetotal, is an enthusiastic advocate of cryotherapy treatment, practises yoga and is now cutting animal products from his diet.

"I have a better understanding of my body now," he said. "Everyone wants to feel fresh in the game, there's no better feeling, so I'm just making sure I'm doing the right things -- cryotherapy, massage, eating the right things ... trying to turn vegan.

"That's a funny one because when I go to my Mum's she's got every kind of meat you can imagine out on the table.

"It was my girlfriend's idea. She said to me, 'You've got to do it,' and she's always showing me these documentaries and that. It's always nice to have someone around you to who helps you and drives you on and wants you to do well."

He added: "I don't find anything hard because I know the feeling of scoring goals.

"So getting in an ice bath and all that isn't nice, but I just think, 'You know what? I'm going to do this and be rewarded.' It's hard, but in another way it's easy because all I want to do is play well and score goals.

"The key thing for me is recovery, giving yourself the best opportunity to perform in the next game, and I seem to have got that to a tee. There's a lot of things I do away from training and away from matchday that help me perform, so I'll just keep doing that."

Defoe has endured his fair share of disappointment since arriving on the international scene in 2004, missing out on the World Cup two years later as well as the last two major tournaments during his exile under Roy Hodgson.

Current boss Gareth Southgate has opened the door for him to put that right in Russia next year, provided he can retain form and fitness, a last hurrah that would go a long way towards making up for the past.

"My mum always said, 'It's not how you start it's how you finish,' and years later I'm back in the squad and scoring goals for my country,'' he said.

"I never give up. In my mind I was trying to be realistic and with the previous manager [Hodgson] I didn't feel like I was getting an opportunity. There was times I was scoring goals, especially last season, and I wasn't selected for the Euros. I felt like I finished the season strong, but I was realistic and felt like maybe I wasn't going to get an opportunity."

Asked how he was informed that his stellar form for Sunderland would not be enough to earn a recall for Euro 2016, he added: "I didn't get a call. I found out on the telly.

"It was heartbreaking. Only because in my heart I felt like I'd done enough to be involved."

Read more here:
England's Jermain Defoe hopes vegan diet can prolong career - ESPN FC

PEOPLE.com

We Tried It: Adele's Slimming Sirtfood Diet PEOPLE.com What is it: The Sirtfood Diet, created by nutritionists Aidan Goggins and Glen Matten, and a favorite of trainer Pete Geracimo, who has all of his clients Adele and Pippa Middleton included follow the plan. Who tried it: Julie Mazziotta, PEOPLE ...

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We Tried It: Adele's Slimming Sirtfood Diet - PEOPLE.com

BBC News

Night-time urination reduced by cutting salt in diet Science Daily Now a group of Japanese scientists have discovered that reducing the amount of salt in one's diet can significantly reduce excessive peeing -- both during the day and when asleep. A group of researchers from Nagasaki University, led by Dr Matsuo ... Night-time loo trips 'linked to salt in diet'BBC News Nighttime Bathroom Trips Reduced by Less Salt in Diet, Study SaysLaboratory Equipment Always Need To Wee At Night? Cutting Salt Could HelpHuffington Post Australia all 48 news articles »

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Night-time urination reduced by cutting salt in diet - Science Daily

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