Best Diet For Your Brain And Body

January 3rd, 2019 by Debbie Martilotta
  • A diet rich in vegetables, whole grains, and healthy fats is increasingly being recognized as the healthiest for your brain and body.
  • This diet is known by many different names – from “plant-based” to “Mediterranean” – and can come in a range of variations. But at its core, it is focused on veggies, protein, and healthy fats.
  • US News and World Report recently ranked the Mediterranean diet as the best to follow in the year ahead.

In a world dominated by celebrity fad diets, many people don’t believe there’s a single best diet for your health.

But a growing body of research suggests that a meal plan focusing on vegetables, protein, and healthy fats has key benefits for losing weight, keeping your mind sharp, and protecting your heart and brain as you age.

This type of eating regimen is called by many names and comes in different iterations, from “plant-based” to “Mediterranean.” Some people on the diet eat eggs and dairy, meat and fish, or all of the above; others are vegetarian and abstain from meat and animal products altogether.

At its core, however, most of these meal plans are very similar and have two main characteristics: they are rich in vegetables, proteins, and healthy fats and low in heavily processed foods and refined carbohydrates like white bread.

In its annual diet ranking, US News and World Report ranked the Mediterranean diet as the best one to follow in 2019. (The plan was ranked at the top last year, too.)

Evidence supporting that recommendation can be found in the March 2018 issue of the Journal of Gerontology, in which scientists analyzed six recent studies on the Mediterranean diet and found that the eating regimen is closely linked with a variety of beneficial outcomes. Positive impacts include healthy aging, better mobility, a lower risk of chronic diseases like cancer and heart disease, and improved cognitive functioning.

Eating as you live on the coast of Naples or Athens sounds intuitively appealing. Meals could include fresh fish, vegetables drizzled in olive oil, nuts, beans, and whole grains.

Recent research suggests that diets like these, which are also low in processed foods and red meat, are great for your brain and body – both in the near-term and into older age.

To keep your energy levels up and help you feel healthy in the long term, your diet needs to feed more than your stomach. It has to satiate your muscles, which crave protein; your digestive system, which runs best with fiber; and your tissues and bones, which work optimally when they’re getting vitamins from food.

A plant-based diet’s combination of whole grains, fruits, vegetables, proteins, and fats accomplishes that goal. But plant-based diets aren’t just good for the body – they have key benefits for the mind as well.

So if your New Year’s resolution is to eat healthier or lose weight, the Mediterranean plan is worth a try. It may not even feel like you’re dieting at all.

Read complete Business Insider article here


Happy New Year

December 26th, 2018 by Debbie Martilotta

For most, the New Year is for resolution and new goals. Sometimes, for repeating goals that were set last New Years Eve.

But for me, it is another holiday, wonderful on its own, but another day of living the lifestyle I chose several years ago. I eat a strict diet of food my body needs to function at its best daily. I exercise twice a week for 30-minutes and focus on balance in my work and personal life, as best I can.

I gave myself this gift.

I too had my New Years resolutions over the years. I found that until I made my lifestyle fit my goals, I was destined to keep chasing those resolutions. So, as Christmas has just ended, you might wonder what my “lifestyle” looked like?

I worked out twice a week for 30-minutes each.
I kept to my diet of lean meat and fish and plants.
I avoided changing my lifestyle to “go with the flow”.
I drank water, not wine.
I ate from the veggie tray, not the dessert tray.
I declined invitations that overscheduled me.

My clients have varying goals. Some really want to be focused on building a strong, lean, body, and many want to be stronger and leaner. For all my clients, I am privileged to be their personal trainer. I will support their diet and fitness goals and champion their successes. But for all of my current and future clients, know that I also wish for you to find your own “lifestyle” that you can live each and every day, regardless of the holiday or the company you are in.

Stay true to your goals, hold tight to the vision you have for the best version of you, and let me support your daily resolutions in 2019!

Debbie Martilotta
Owner and Certified Personal Trainer