The Official MIND Diet: A Scientifically Based Program to Lose Weight and Prevent Alzheimer's Disease

by Dr. Martha Clare Morris, Laura Morris (Primary Contributor), Jennifer Ventrelle (Primary Contributor)

From the creator of the MIND diet and author of Diet for the MIND , the definitive guide to eating for optimum cognitive health, weight loss, and longevity

Dr. Martha Clare Morris’s MIND diet took the nutrition world by storm when it revealed the link between diet and cognitive health, particularly as we age. Lauded by scientists, doctors, and organizations like the Alzheimer’s Association, AARP, and US News & World Report, the MIND diet, which combines elements of the Mediterranean and DASH diets, offers hope for an easy, non-invasive, and effective way to lose weight, prevent cognitive decline, reduce the risk of developing Alzheimer's disease, and promote vibrant brain health well into advanced age.
 
The Official MIND Diet is a practical, day-by-day guide to improving your brain health for life by adjusting what you eat. You’ll learn:
 -What food to eat and limit to protect your brain from cognitive decline.
- How to seamlessly incorporate these foods into your routine.
- How to effectively stay on track and maintain your health and nutrition needs.
 
With more than sixty mouthwatering recipes for every meal of the day and fascinating, easy-to-understand science, The Official MIND Diet is your road map to weight loss, vitality, and a lifetime of delicious eating and optimal cognitive function.

Genres: Food, Nonfiction, Health, Medicine, Nutrition

368 pages, Hardcover

Published December 26, 2023

Reviews

[Katy · Rating 4 out of 5]

I really liked this one - especially how they describe the steps to integrate the changes slowly to improve and integrate the diet.

This one comes with refrigerator tally sheets and tips on how to prep meals for the week ahead. A lot of great tips for success on any diet not just the MIND diet. I really liked this one.

[Shana · Rating 4 out of 5]

Good evidence based Information on foods that decrease /increase risk of cognitive decline beginning with explanation in lay persons language of what happens in the brain and chemical impacts with Alzeimers disease. Followed by a simple food protocol with 10 foods that are good for heart and brain with the main point that lifestyle habits that improve cardio-vascular health also protect the brain. So exercising, sleeping and eating well help with healthy longevity. The author is a nutritional epidemiologist whose research following elders for decades in clinical trials and brains examined post mortem as found the following to have the biggest beneficial impact on brain health :

Vitamin E:
Within neuron cell membranes scoops up and eliminates oxidation damage. Those with high levels have lower cog decline. Supplements unknown,

DHA:
Omega 3 fatty acid found in fish key for synaptic connections. Found in brain, testes and retina. DHA slower decline, less Alzeimers. Fish has higher overall mercury, but without extra risk of developing neural disease pathologies. Go fish. Supplement studies inconclusive because not testing non fish eaters.

Folate: B9
Deficiencies can cause higher homeocystine?? /inflammation. Low blood levels folate = higher risk of stroke, heart disease, and Alzeimers. If really low, take a supplement

Vitamin B12
Crucial for brain function, for maintenance and firmation of myelin... Many older adults have insufficient, less absorption with aging, medications/alcohol interfere. Animal products need this. Have levels checked

Unsaturated fats: 4, kinds
Solid at room temperature like butter/meat fat. Trans fats made in cow guts so in animal products, artificial ones increase ldl bad cholesterol and decrease good hdl cholesterol, bad for Alzeimers.
Double/triple risk of Alzeimers with more transfats and saturated fat in diet.
But if higher ratio if mono unsaturated and poly unsaturated fats protect and reduce risk to saturated fats

Type of fat consume is important, minimizing trans and saturated fats and increasing mono unsaturated fats from EEVO, avocado, nuts, olives and poly from fatty fish best for brain health.

Also good:
Carotinoids, like beta carotene and lutin in leafy greens and yellow /orange/red veggies. 600 kinds all fat soluble so best eaten with fats... Act as anti-oxidents,

Polyphenols, act as scavengers of free radicals and aud/repair dna damage

Flavinoids, retinol, plant.. Enhance neuron function, reduce inflammation, maybe in brain,

Vitamin D, also fat soluble. Insufficient bad for lots of stuff. Promotes calcium absorption. Sun exposure, fortified milk bring. Hard to metabolize for kidney/liver impaired and elderly

Dietary trial, randomized clinical trial. Mediterranean and DASH diets tested. Hybrid reflecting best research based diet. Map study, using 2-5 annual food frequency questionnaire. Top third scoring had 50% less risk of developing Alzeimers.

Over decade looked to see score impact. Mind diet compared to the others.

MIND diet twice as protective, strong association with reducing risk of Alzeimers.

Made to be specific enough to stick to data but not restrictive so good be used across a lifetime.

I couldn't find the quiz but eat loads of berries, green vegetables, leafy greens, and other veggies, plus nuts /seeds.. Also eating insufficient whole grains, too much red meat and chocolate.

Try to include the best 10 foods and limit the 5.

And while noted allergies should be avoided. the book assumes we are good with 3 meals and 2 snacks and are ok with breakfast. The recipes work mostly for low fodmap if you limit triggers, but assume money /access are no object and that everyone has kitchen, refrigeration, oven/range, and acid reflux folks out of luck with lots if citrus, garlic, tomatoes, soy, etc.

All in all helpful, clear, simple takeaways. I can't follow the 6 week protocol in my family but good reminder to focus on these categories.

[Lorena · Rating 5 out of 5]

The Official MIND Diet is based on the research and notes of nutritional epidemiologist Martha Clare Morris. The book was published posthumously with contributions from Dr. Morris’s daughter Laura Morris, registered dietitian Jennifer Ventrelle, and nutritionist Dr. Christy Tangney.

Part 1 presents the research behind the diet. Although I was already familiar with the MIND diet, I found the research interesting. Part 2 discusses the recommended foods and the foods to limit. I love that the diet is so flexible and that you can benefit from some of these changes without following the diet slavishly. Part 3 discusses tools and practices to help you succeed with the MIND diet and to lose weight if that is a goal for you. I already monitor my diet and plan meals, but these practices can be very helpful if you haven’t already implemented them. Part 4 presents the official 6-week program to implement the MIND diet. I didn’t need this, but I imagine it might be very help for those who are new to this style of eating.

Part 5 consists of MIND diet recipes, and this section alone offers tremendous value. It includes more than 60 easy and delicious recipes designed to increase your consumption of MIND diet foods. The recipes are organized into breakfast; main meals; sides, salads, and snacks; sweets; and sauces and toppers. Recipes are clearly written with helpful notes and include number of servings, prep time and cook time, MIND points, and detailed nutrition information per serving. Most of the recipes are simple to make if you have basic cooking skills, and most of the ingredients should be easy to find if you don’t already have them on hand.

Those who are motivated to cook by seeing photos of the finished product will be disappointed, because the recipes are not pictured.

I’ve been delighted by all of the recipes I’ve tried so far. The Blueberry Pie Overnight Oats and the Chia Seed Pudding with Berries are sweet treats that can serve as breakfast or as dessert. The White Fish with Olives and Artichokes was rich and satisfying and will become part of our regular rotation. Black Bean Veggie burgers were delicious but a little tricky to prepare. The Carrot, Ginger, and Leek Soup was very flavorful with a thick, creamy texture we loved. The Crispy Brussels Sprouts with Savory Sauce were amazing and will definitely become one of our regular sides. I haven’t tried any of the smoothies yet, but I intend to.

The back matter includes notes, an appendix with the MIND Diet Program at a glance and a sample meal plan, and an index.

This book offers a clear explanation of the MIND Diet and useful tips for implementing it, as well as a variety of simple, delicious recipes. I highly recommend it.

I was provided an ARC through NetGalley that I volunteered to review.

[Judi · Rating 4 out of 5]

I've read a lot of books about health lately. What I didn't realize until I read this book, though, was how much food can actually have an effect on your brain. This book goes into the science of what you should be eating to help keep your brain healthy. It is very easy to understand, and I kept notes while reading it. The only thing I can say is that it was difficult to read on a kindle because of the charts that are included. I would have preferred to read it in print and see the charts on a whole page. Other than that, though, the book is worth reading if you would like to know how to keep your brain healthy, especially as you reach your "older" years.

I gave this book four out of five stars. I was given this book for my honest review.

[Dee Griffin · Rating 2 out of 5]

MIND Diet Foods Values Scale … Questionable

The values scale for the foods encouraged for the MIND diet seem to overvalue some foods inconsistent with relative values of similar foods … for example: berries are encouraged (reasonable) but includes strawberries which do not include the same chemicals noted for the other berries encouraged to be eaten. Similar inconsistency is found throughout the book. … Knowing this book was written by authors who knew and work with Dr Morris before her death, it may seem strange but there are better MIND Diet books.

[Jennifer Hazen · Rating 4 out of 5]

I'd never heard of the MIND diet, but the description intrigued me. The book is full of sound wellness advice. I'll definitely add blueberries to my diet. It is written in an organized, engaging way. Dr. Morris passed away before this book was written or published. It is alternately written by her daughter and a colleague.

[Lisa · Rating 5 out of 5]

This book is a wonderful source of information. I received an early kindle copy to review and loved it so much I preordered the hardback!

Thank you to NetGalley and Little, Brown Spark for the opportunity to read and review this book.

[Linda Leitz · Rating 4 out of 5]

Good insight on healthy eating along with some lifestyle tips to help avoid or slow cognitive decline. Besides charts and food tips, there are recipes. Rather than being a fad diet, the MIND diet is based on scientific research.

[Barb · Rating 2 out of 5]

I guess I just need a cookbook, not all the history..The narrator was horrible, I was being read to by and 8 year old, is how it sounded to me.

[Melissa · Rating 3 out of 5]

Some interesting science in this book. I thought the recipe part was pretty lackluster though.

[PottWab Regional Library]

SM

[Bj · Rating 4 out of 5]

Important.