Spoiler Alert!
There is no one-size-fits all diet. I tailor my clients’ diets, to their health situation, body’s needs, and personal wants. But I need to believe in something. I need to give my clients general easily followed dietary guidelines.

So, I went through all the research on what foods cause disease, research on what balance of macronutrients (protein, carbs, and fat) leads to disease or health, and I listened to other experts in my field talk.

One guideline comes shining through.

Whether it is paleo or vegan, high carb or low carb, diet to prevent cancer or to heal the gut, to reduce inflammation or improve energy, they all have one thing in common. They are based on whole foods not processed foods.

What IS a Whole Food?

Whole foods are foods that are in their real natural form. A whole food is food that has not been altered since it was harvested from the ground or animal. A chicken breast, a pear, a sweet potato, and an onion are all whole foods.

A processed food goes to a factory and is altered, treated,or combined as an ingredient into some food product. Not only is the food refined and changed from its natural form, but sugar and other junk ingredients are often added as well. Bread is an example of a processed food; wheat doesn’t come out of the ground looking like a loaf of bread.

Are ALL processed foods bad?

We can also eat minimally processed foods, such as olive oil. It doesn’t come off the olive tree in a glass bottle. But it is still a whole food, one ingredient, and good for you.

Some foods have to be scrutinized to decide if they are really minimally processed. Almond milk may fall into either category of minimally or largely processed. When choosing a brand of almond milk, it is important to examine the ingredients. Some brands of almond milk add sugar, carrageenan gum, xanthan gum, and preservatives. Other brands of almond milk contain only almonds, water, and salt. The latter brands are obviously the minimally processed whole foods.

How do I navigate the choices? What SHOULD I eat?

As you decide about what foods to eat, practice asking yourself “is this a processed food?” It is a simple straightforward way to look at food. Let it guide you to make healthful choices. Remember, you do not need to be perfect or eat whole food 100% of the time to feel the benefits. Try as often as you can. The more you stick to real whole foods, the more your body will thank you for it.

Intrigued? Want to know more?

This article is an adaptation of a chapter of my eBook. If you liked it, consider reading the rest!

According to the National Institute of Health, as many as 5 million Americans age 65 and older may have Alzheimer’s disease and that number is expected to double for every 5-year interval beyond age 65. But Alzheimer’s is only one of many dementia disorders; an estimated 20 to 40 percent of people with dementia have some other form of the disorder. Part of the aging process will always include memory loss for older American men and women. Not every older American will be at risk for Alzheimer’s disease. A healthy lifestyle can play a part in improving your memory.

Foods That Induce Memory Loss

The foods that hinder memory are common staples in the American diet. White breads, pasta, processed meats and cheeses. Research has linked all of these foods to memory loss, dementia and Alzheimer’s disease.
There is a long list of food that may minimize memory function throughout life:

Dietary modifications are not easy to make, but both DASH diet and Mediterranean diet are both beneficial to brain health and memory power. What are best ways to describe these diets? DASH diet means Dietary Approaches to Stop Hypertension, which makes it lower in sodium. The Mediterranean diet has the incorporation of healthy fats and supper foods.

DASH Diet

The DASH diet may assist dieters to reduce blood pressure by a few points in two weeks. A person’s systolic blood pressure could be lowered by eight to fourteen points, to make a substantial modification in possible health risks. The DASH diet has a focus in veggies, fruits, low-fat dairy foods, as well as modest amounts of whole grains, fish, poultry, and nuts.

The goal should be to make healthier choices with a wide variety of picks in different food categories. The variety of food choices keeps the daily diet nutritious and to avoid boredom or extremes.

Mediterranean Diet

The Mediterranean diet has a focus of fish, fruits, veggies, beans, high fiber breads and whole grains, nuts, as well as olive oil. Meat, cheese, and sweets are very limited. The Mediterranean diet, an average of 35% to 40% of calories comes from fat. The fats allowed in the Mediterranean diet are mainly from unsaturated oils such as fish oils, olive oil, and certain nut or seed oils (canola, soybean or flaxseed oil) and from nuts (walnuts, hazelnuts and almonds), which can be protective to the human heart.
A Mediterranean diet may:

The customary Mediterranean diet calls for:

A healthy lifestyle can play a part in improving your memory. The human brain needs healthy fats, fruits, veggies, lean protein, and sufficient vitamins and minerals. Food choices will always play a role in healthy brains.