 I haven't blogged for a year, due to some major life changes including a move. But I'm back because I really enjoy exploring what's happening in the dynamic area of nutrition and writing helps me organize it. Recently, I heard Dr Steven DeKosky, a neurologist, with a focus in Alzheimer's, give a presentation where he mentioned the FINGERS study. Before seeing this study, he said, though he would have assumed that a healthy life style could help delay dementia, though it probably wouldn't delay it once it was diagnosed. But he finds the evidence from this study which showed a delay in progression worth considering. The life style plan was multidimensional. As a dietitian, I was particularly interested in the nutritional protocol. The published study went into goals for individual nutrients and followed the Finnish Nutritional Recommendations (above is the Finnish Food Pyramid).
The plan was individualized within a framework that included approximately 15% of calories from protein, 30% from fat (<10% saturated fat), 50% carbohydrates (<10% sugar, 25-35 grams of fiber), and <5% from alcohol. To meet the goals the diet was plant-forward with lots of fruits, vegetables, beans, nuts, and fatty fish. The Fingers study included 5 life style areas: healthy foods, physical exercise, mental stimulation, social activity and cardiac risk monitoring. More information can be found by googling “Fingers Brain Health Institute.”
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 For those of you who have been following my blogs, I've been working at adding more fiber to my diet and this bean salad definitely hits the mark. This is a very pretty dish and easy to make. I used it for a party to make sure there was a substantial dish for my vegan friends. This salad is also great for picnics, since it doesn't have mayonnaise which does not do well in the heat. As I work on my goal of increasing fiber, I find my diet is automatically becoming more "plant forward". I have just been rereading The China Study which certainly makes a compelling case for a totally plant diet. Though I haven't adopted that yet, I know increasing the fiber, which is only in plants, is a good and healthy.
 I do enjoy good tasty food. My training as a dietitian helps me particularly appreciate good tasty food that also provides health benefits. I've been focusing on increasing the fiber in my diet and chili is usually a great choice. This Veggie Chili hit both taste and nutrition goals for me. The umami flavor, often provided by meat, was added to this dish by the finely diced mushrooms, aminos, and lager beer. If your day allows time for some chopping or you have a good sous chef, I recommend you try this dish.
 My last block was two months ago and my goal was to add more fiber to my diet. I planned to start by adding two bean dishes a week. What I found made sense to me was to add beans to dishes and salads I was already planning, while at the same time increasing my collection of bean dishes. We really liked the chicken chili pictured above, it's fairly easy and very tasty. I also worked at increasing more high fiber foods daily like avocados and whole grains. I didn't reach a consistent goal of about 20 grams of protein, but I'm closer. My next goal is write the next blog in a month, with another bean dish recipe and some examples of high fiber days.
 What changes would be necessary for you to have a healthier diet? First you would need a clear idea of what a healthier diet would look like. For one person it may mean eliminating soda and for another it might mean becoming vegan. For many of us the idea of working on a healthier diet is overwhelming because we focus on too many changes. For most of us, it is best to work on one small, specific change at a time. I know that my diet, like the normal American diet, does not contain enough fiber, the goal for an older woman like me is at least 21 grams of fiber daily. Adding more fiber is a good idea, but it's too general for a goal. So I'm going to start by including at least two serving of beans or legumes into my diet three times a week, using recipes like the tasty chickpea, potato, and green bean dish shown above. Then I'll evaluate this goal. Did I do it? Did I enjoy this addition. Did my fiber intake increase to the recommended level? What's my next step? I'll answer these questions in my next blog. In the meantime, if you want to work toward a healthier diet, what change will you make. I'd love to know what you're working on and if you were able to make the change you wanted.
 Farro is a hearty grain with a wonderful nutty flavor. This salad is both great tasting and healthy. It can be served warm or at room temperature. This hearty salad is great for picnics and provides the fiber that is often lacking in the American Diet. Click on the picture for the recipe.
A study of fecal samples from over 10,000 people showed that people who ate 30 our more different plants per week, had the greatest microbiome diversity which has a strong correlation to a strong healthy life. In the middle of a very hectic week, I took the challenge. On 7/16, a day we went to the beach, I realized I had only eaten one new plant so I found a place where I could get a banana. It was an interesting challenge and it will help me focus on the need for variety. Let me recommend that you take this challenge and here's a site that can give you some guidance. M = Morning N = Noon E = Evening DT = Day Total 7/12 M = Blackberries, Peanuts, Coffee (.25)
N = Celery E = Carrots DT = 4.25 7/13 M= Avocado N = Pistachios, Apple E = Chickpeas, Romaine, Parsley( lots of fresh parsley) DT = 5.5 7/14 M = Walnuts, Chia Seeds, Blueberries N = Mixed Salad Greens E = Almonds, Orange DT = 6 7/15 M = Cantaloupe E = Arugula, Almonds DT = 3 7/16 M = Honeydew E = Banana DT = 2 7/17 M = Strawberries E = Tofu, Snow Peas DT = 3 7/18 M = Strawberries N = Peanuts, Tea, E = Spinach, cashews, beets, beans, apricots DT = 7.25 Grand total = 31 different plants. At the end of the 2019 Alzheimer's meetings researchers concluded lifestyle factors were the only bet for preventing dementia risk, since their drug studies had failed. Diet was one of the prominent lifestyle factors and the MIND DIET or dietary pattern was shown in a 936 person study to help prevent dementia risk.  Two exciting findings in the research of this diet was that (1) though total adherence to the pattern showed the best benefit, partial adherence showed partial benefit and (2) this pattern was particularly beneficial for those at genetic risk.
Subscribe to my newsletter on the Home Page for current nutritional information and great recipes. Parsnips are the neglected cousin of the carrot and with much more Vitamin C and they are in season now. Their gentle sweet flavor blends with lots of meat and vegetable dishes, but they are lovely by themselves. Below is a terrific parsnip soup with a little walnut parsley pesto to complement the sweetness. It's easy to make and a great soup to serve. Just click on the soup for the recipe.  |
Tricia Gregory, MA,RD/N A dietitian who is a foodie and loves a great dinner party with wonderful food and terrific friends. Archives
May 2026
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