read time 4 minutes

Hello posse, welcome to Posana.

Real quick! Before we jump into today’s topic I wanted to welcome you to this community. This is a newsletter where I aim to bring you a 4-minute read every week to help you build your healthy life. Just 4 minutes, that’s all you need.

Today’s quick bites:

• The MIND Diet and everything you need to know

• The benefits of doing a workout in infrared heat

• What I’ve been trying recently

The MIND diet and everything you need to know:

The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is the new keto. In nutrition there are trends, first, there was slim fast in the 70s, then the low carb revolution in the 90s, the keto diet flooding the market these last 10 years, and now we are seeing the MIND diet everywhere.

What is the MIND diet?

The MIND diet is a brain-healthy diet that combines the DASH diet and the Mediterranean diet approaches. It focuses on food groups that promote brainpower and help protect against neurodegenerative diseases such as Alzheimer’s and dementia. The diet encourages the consumption of plant-based foods and limits animal-based foods. Although the diet recommends portion control, unlike other diet trends, it does not focus on weight loss. The MIND diet principles include 10 food groups to focus on and 5 to limit. It can be an addition to the diet that you are currently eating making it easier to follow compared to keto or low carb.  

Foods to focus on in the MIND Diet are:

1. Green leafy vegetables- 1 serving a day

2. All other vegetables- 2 or more servings a day

3. Whole grains- 3 or more servings a day

4. Fish/seafood- 1 serving a week

5. Poultry- 2 servings a week

6. Beans/legumes- 4 or more servings a week

7. Berries- 2 or more servings a week

8. Nuts- 5 or more servings a week

9. Olive oil- as a source of fat can be consumed daily

10. Wine- One glass a day, optional

Foods to avoid/limit:

1. Butter/margarine

2. Cheese

3. Red Meat

4. Fried Foods

5. Sweets

Is the MIND diet valid?

Is this just another diet gimmick or should we pay more attention to following? The food groups recommended are rich in fiber and packed with micronutrients such as vitamin E, folate, and omega 3 fatty acids all linked to boost brain health. The research has shown that the MIND diet can slow brain aging by 7.5 years. Although the diet is aimed to improve brain health it has also been linked to benefit other chronic illnesses such as heart disease, diabetes, and certain cancers. With the extensive research on both the DASH and Mediterranean diet, there is no doubt that this diet has cracked the code on healthy eating.

Should I follow the MIND diet?

Adopting the MIND diet doesn't require a complete overhaul of your current eating patterns. Instead, it encourages small, manageable changes that can lead to significant health improvements. For instance, increasing your intake of leafy greens, berries, and nuts can be simple yet effective steps. Given the diet's flexibility and the substantial evidence supporting its efficacy, the MIND diet is a practical and worthwhile option for those looking to boost their overall health and well-being. Whether you aim to preserve cognitive function as you age or improve your general health, the MIND diet is worth considering.

Wanna start today? Here is a guide of 20 recipes to jump-start! https://www.eatingwell.com/mind-diet-recipes-for-beginners-8666682

The benefits of working out in infrared heat

Yoga became hot yoga, and Pilates became hot Pilates. What is driving the popularity of infrared-heated workouts? Turns out that besides the extra sweat and euphoric feeling you get leaving these workouts, they are additional benefits when combined with heat. These benefits include:

• Improved circulation- raises core body temperature temporarily

• Clear and tighter skin- promotes collagen and elastin production

• Relief from sore muscles and joint pain- decreases inflammation

• Relaxation

What I’ve been trying this week:

1. Hot Pilates- I’ve been practicing hot yoga for 5+ years now so I wanted to switch it up

2. New workout split (Monday-cardio, Tuesday-upper body strength training, Wednesday-mobility training either yoga/Pilates, Thursday-lower body strength training, Friday-break, Saturday-Golf, Sunday-break) repeat.

Happy Wednesday,

Posana Team