June marks Brain & Alzheimer's Awareness Month, an initiative by the Alzheimer’s Association aimed at increasing awareness about Alzheimer's disease and overall brain health. As a doctor of holistic medicine who specializes in diabetes wellness, I understand the important role diet plays in maintaining cognitive function. 

Today, let's explore how the foods we eat can influence our brain health, especially in preventing cognitive decline linked to both Alzheimer's disease and diabetes.

The Connection Between Diet, Diabetes, and Alzheimer's

Recent research suggests a strong link between diet and the risk of developing diabetes and Alzheimer's disease. Diets high in refined sugars and saturated fats can exacerbate insulin resistance and inflammation, which may accelerate cognitive decline. Conversely, a diet rich in vitamins, antioxidants, and healthy fats supports brain function and reduces disease risk.

In honour of Brain & Alzheimer's Awareness Month, I want to share a delicious marinade recipe that not only enhances the flavour of your proteins but also includes ingredients known for their brain health benefits. This simple marinade is perfect for anyone looking to support their cognitive health through diet.

Brain-Healthy Marinade Recipe for Proteins

Servings: 4

Ingredients:

• 1/4 cup extra virgin olive oil (rich in oleic acid, which supports brain health)
• 2 tablespoons fresh lemon juice (packed with vitamin C, an antioxidant)
• 2 cloves fresh garlic, minced (known for its anti-inflammatory properties)
• 2 teaspoons turmeric (contains curcumin, which may reduce Alzheimer’s risk)
• 1 tablespoon fresh rosemary, chopped (has antioxidant and anti-inflammatory effects)
• Salt and pepper to taste

Instructions:

• In a bowl, whisk together the olive oil, lemon juice, minced garlic, turmeric, and chopped rosemary until well combined.
• Season with salt and pepper to your preference.
• Place your protein of choice (chicken, fish, tofu, etc.) in a resealable bag or shallow dish.
• Pour the marinade over the protein, ensuring it is evenly coated.
• Seal the bag or cover the dish and let it marinate in the refrigerator for at least 30 minutes, or up to 12 hours for more flavor.

Nutritional Value per serving (marinade only, does not include protein):

• Calories: 120
• Fat: 14g (healthy fats from olive oil)
• Carbohydrates: 3g
• Protein: 0g
• Sugar: 0.5g
• Serving Size:

Incorporating brain-healthy foods into your diet is a delicious and effective way to combat the onset of cognitive decline, especially important for those managing diabetes. By choosing ingredients that are rich in antioxidants, anti-inflammatory properties, and healthy fats, you can support your brain health while enjoying your meals. This Alzheimer’s & Brain Awareness Month, let’s make every meal an opportunity to nourish both our bodies and our minds.

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ABOUT THE AUTHOR

Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.  Join the thousands of people worldwide who have been empowered by Dr. Cheryl's approach and start living your healthiest life.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.