Introducing Your NEW Mini Resolution: FnVs! Happy Monday! Welcome to a NEW mini resolution! If you’ve missed any past Motivated Mondays 2024 emails, you can view all of them here on our website. One aspect of a healthy brain diet is prioritizing fruits and vegetables. To be clear, fruits & veggies shouldn’t comprise the entirety of one’s plate, but a substantial portion is recommended. This month, our mini resolution will be to strive for 7 servings of fruit and vegetables (FnVs) a day. You might be saying, “Hey, why so many? The government says I only need 5 servings a day!” Keep in mind, government recommendations for nutrition are minimal standards to support life and prevent overt disease (think scurvy or rickets). We are looking to optimize our nutrition to build brains which are resilient to degeneration. A recent meta-analysis found that in a stepwise fashion, every 100 grams of FnVs each day (1/2 cup) was related to a 13% reduction in the risk of cognitive impairment and dementia. So, we are reaching beyond the government recommendations. In addition, another study found that replacing 10% of ultra-processed foods (UPFs) in the diet with minimally processed foods participants lowered risk of dementia by 19%. In other words, by focusing on increasing consumption of minimally processed foods (in our case FnVs), UPFs are crowded out reducing the negative impact. UPFs have gained a great deal of attention lately for their role in the development of chronic diseases, we will have a future micro-resolution around UPFs. Crowding out UPFs aside, what’s so brain-special about FnVs? FnVs are chock full of micronutrients, water and fiber which either outright prevent neurodegeneration or slow disease progression once it has initiated:
Each Monday in July, we will provide you with a different strategy to achieve your daily goal, including recipes. We will also continue to log added sugar consumption, exercise, hydration and sleep. Record it all on the calendar below. Wondering what counts as a serving of fruits & veggies? Here is a handy graphic you may refer to when logging your intake! Feel free to email your Motivated Mondays Coach Michele at [email protected] with your individual questions. We’ll see you next week for your first strategy. In the interim, here are two past editions that parlay nicely into this month’s mini resolution: Buying Organic Produce—Is It Worth It? Why is Nutrition Research So Confusing? TRACK YOUR PROGRESS YOUR MINI RESOLUTION: EAT MORE FRUITS-n-VEGGIES (FnVs)! Strive for seven servings of fruits and vegetables each day. Use the calendar to log your servings, as well as your exercise, sleep, sugar and water goals! Click to view and download the log. The content provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Please also note this content is based on current research. However, new research could yield new or conflicting information.
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MICHELE MCCAMBRIDGE, MPH, MSMichele is the Senior VP of Membership Development at Concierge Choice Physicians. She is also a professional in the areas of nutrition, fitness and wellness. Archives
October 2024
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