MIND Diet for Beginners: 85 Recipes and a 7-Day Kickstart Plan to Boost Your Brain Health

by Kelli McGrane MS, RD

Overview

Feed your brain with the MIND diet—a beginner's cookbook and meal plan

The Mediterranean-DASH Intervention for Neurodegenerative Delay, or the MIND diet, is a brain-building way to eat that's proven to treat hypertension, support your brain health, and reduce the risk of Alzheimer's disease and dementia—all while enjoying delicious and nutritious meals.

Kick-start your MIND diet with an easy step-by-step guide, plus a 7-day meal plan—complete with shopping lists. And dig in to 85 tasty beginner recipes that keep your brain (and body) healthy and happy.

MIND Diet for Beginners features:

• A 5-step MIND plan—Incorporate the MIND diet into your lifestyle with a beginner-friendly 5-step plan, help on stocking your kitchen, meal planning guidance, and more.
• Tools to stay organized—Stay on track with an easy-to-follow meal plan, shopping lists, food trackers, and advice for long-term success.
• Quick, easy recipes—Make it simple to boost your brain health with the 30-minute recipes, 5-ingredient recipes, one-pot recipes, or no-cook recipes in this MIND diet cookbook.

MIND Diet for Beginners has everything you need to boost your brainpower and keep your body happy.

Product Details

ISBN-13:	9781647398187
Publisher:	Callisto Publishing
Publication date:	12/29/2020
Pages:	178
Product dimensions:	7.50(w) x 9.25(h) x 0.44(d)

About the Author

KELLI MCGRANE, MS, RD, is the owner of Kelli McGrane Nutrition LLC, where she provides evidence-based nutrition content, recipe development, and food photography for health-focused brands. Follow Kelli at TheHealthy-Toast.com or on Instagram @thehealthytoast_rd.

Table of Contents

Introduction ix

Part 1 MIND Diet 101 1

Chapter 1 Understanding the MIND Diet 3

Chapter 2 Getting Started on the MIND Diet 15

Part 2 MIND Diet Recipes for Brain Health 31

Chapter 3 Smoothies and Breakfasts 33

Chapter 4 Salads, Soups, and Sides 53

Chapter 5 Vegan and Vegetarian Mains 71

Chapter 6 Fish and Seafood Mains 91

Chapter 7 Poultry and Meat Mains 109

Chapter 8 Snacks and Sweet Treats 127

Chapter 9 Dressings and Sauces 137

Blank Meal Plan 147

MIND Diet Food Tracker 148

Measurement Conversions 150

Resources 151

References 152

Index 155

Editorial Reviews

MIND Diet for Beginners is perfect for those who care enough to pick up a book to learn how diet can prevent cognitive decline but don't want to put a ton of work into it. With quick snippets that allow you to get through the chapters in minutes, the dietitian who wrote this cleverly entwined a thorough plan with realistic weekly menus, grocery lists, and tips that couldn't be easier to implement.” —Colleen Wysocki, MS, RDN, Editor, and Owner of Edible Edits, edibleedits.com

“The recipes in this book sound SO good—I definitely will be making most of them. I really love the simplicity and the versatility in these brain-healthy go-tos. The book is designed to be simple to follow and is a great place to start for anyone who wants this type of eating to be accessible. Definitely use her meal plan to figure out how you'll follow the MIND diet, plus there’s a blank weekly planner that you can use to create your own schedule. This would be a great book to gift someone who needs to shift the focus to brain health. Highly recommend.” —Ginger Hultin, MS, RDN, Registered Dietitian Nutritionist at ChampagneNutrition® and Author of Anti-Inflammatory Diet Meal Prep

“For those who are concerned about their cognitive decline as they age (we all should be), this book is for you. Kelli has incredible experience working with the aging population. Her recipes are delicious enough for anyone to be eating, regardless of your age. My favorite part of the recipes is that they are simple, easy to follow, and practical. Following the MIND diet should be at the top of everyone's health goals.” —Marysa Cardwell, MS, RDN, CD, CPT, Nutrition Therapist and Certified Personal Trainer

From the Publisher