“I am cautiously optimistic and very encouraged by these findings, which may give many people new hope and new choices,” Dr. Dean Ornish
highly anticipated study 📈
I recently returned from a trip to Ontario, Canada. While I was there, a major study, led by Dr. Dean Ornish, was released in BioMed Central’s Alzheimer’s Research and Therapy. This highly anticipated research was widely promoted across various news outlets weeks earlier. Despite the fact I had read the earlier press releases, reading the report, one peaceful early morning in a rustic cabin along the shores of backwoods lake, provided greater understanding.
As I have previously written, Alzheimer’s disease (AD) and dementia are part of the genetic make-up on both sides of my family history. Watching it take the minds of my beloved grandparents was heartbreaking. Ultimately, they required extensive care in large part due to AD, the burden of which fell upon their children. Therefore, I want to do all that is possible to avoid placing that type of burden upon my loved ones.
Ornish’s study is the first controlled clinical trial to demonstrate that lifestyle habits can delay the onset and progression of mild cognitive impairment (MCI) or early dementia due to AD. The study initially enrolled 51 patients and their designated partners, aged 45-90, for 20 weeks, but two withdrew. Nonetheless, the study guided the remaining 49 patients through a series of interventions, including a plant-based diet; walking 30 minutes per day; strength training three days a week; stress management including yoga, breathing exercises, and meditation, to name a few; group support via Zoom meetings, and specific supplementation, all of which is clearly spelled out.
Excitement Incitement 💡
The excitement of this study got my recipe-creating gears grinding, especially as a major heat wave sank its talons in a large swath of the U.S. and Canada, including where I was staying with my husband. With the extreme heat we were experiencing, the last thing I wanted to do was turn on the cabin’s stove or oven, especially since there was no air conditioning. Therefore, throughout our stay, I created several dinners of seriously large salads, adding additional inspiration for this month’s recipe.
Of further influence was the wide availability of Canadian maple syrup. In fact, I encountered a representative of White Meadows Farms, out of St. Catherine, Ontario. This family-owned farm, established in 1937, has been harvesting sap to make maple syrup for over three generations. After one sample, my taste buds were “stuck” on the flavor of their dark syrup. I knew I had to put their syrup to good use as part of this recipe creation. After all, sweet moderation is an important part of good health.
Nuts for health 🌰
Another point of inspiration for this recipe was the wide availability of bulk walnuts at the local market near our camp. Nut and seeds are a healthy part of the Ornish diet. In fact, according to the Cleveland Clinic, walnuts provide a good source of omega-3 fats and antioxidants for heart health, benefit gut health due to their high fiber content, help stave off inflammation, and may reduce risks for certain cancers. Additionally, those healthy fats and antioxidants may boost brain health–perhaps that is why walnuts are shaped like a brain!
A rainbow recipe of pride 🏳️🌈
One final source of inspiration for this recipe was the fact that it was created during June, the month of Pride, dedicated to celebrating my friends and loved ones in the LGBTQ+ community, including my brother and two nieces. It is with great, well, “pride” and celebration that this recipe will debut on June 28, International LGBTQ+ Day. This gorgeous salad offers a RAINBOW of tasty colors and textures designed to nourish EVERY body.
From my home to yours, I wish you health, happiness, and hope for an optimistic future free from dementia and Alzheimer’s disease!
Rainbow salad with maple walnuts and vinaigrette, gluten-free with vegan options
Maple walnuts ingredients:
2 cups walnuts
⅓ cup pure maple syrup
½ to 1 teaspoon vanilla
¼ to ½ teaspoon cinnamon
⅛ teaspoon sea salt
Salad ingredients:
5 or more ounces of favorite baby greens
1 cup sliced strawberries
¾ cup blueberries
2-3 clementines, sectioned
½ sliced large red onion
½ cup roasted red peppers and/or shredded carrots
2-4 ounces goat, or equivalent vegan, cheese or 1 cup beans, drained and rinsed
Maple walnut balsamic vinaigrette ingredients:
¼ cup walnuts
½ cup water
¼ cup balsamic vinegar
2 tablespoons maple syrup
1 tablespoons dijon mustard
½ teaspoon dried onion powder
½ teaspoon dried oregano
⅛ teaspoon salt
Pepper to taste
Maple walnut directions:
Preheat oven to 350 degrees
Line baking pan with parchment paper or lightly grease and set aside
Place maple syrup in a small, microwave safe bowl.
Heat syrup for 30-60 seconds
Stir in vanilla, cinnamon, and sea salt until thoroughly mixed
Pour syrup mixture over walnuts, and stir until well coated
Spread coated walnuts onto prepared baking sheet
Bake 5-7 minutes, then stir and rotate
Continue baking for 3-5 minutes or until walnuts are golden brown
Remove walnuts from oven and allow to cool on baking sheet
Break walnuts apart and store in airtight container or baggie for up to 3-4 for weeks
Enjoy these maple walnuts as a snack or sprinkle over salads, fruit bowls, oatmeal, yogurt parfaits, ice cream sundaes, etc
Maple walnut balsamic vinaigrette directions:
Place all ingredients in high powered blender and blend until smooth, approximately 45 seconds
Pour into glass container (I like to use canning jar)
Store in refrigerator for up to 4 weeks
Makes approximately 1 cup dressing
To assemble salad:
Add greens to large salad bowl
Add sliced strawberries, blueberries, clementines, sliced red onion, sliced red pepper, and/or shredded carrots, if using.
Toss with desired amount of dressing, divide among plates/bowls and top with goat or vegan cheese (or top with beans instead, such as roasted chickpeas)
Serves 2-4
This recipe also took inspiration from the following websites and articles: Better with Cake, The Garden Grazer, Hello Nutritarian, “Effects of intensive lifestyle changes on the progression of mild cognitive impairment or early dementia due to Alzheimer’s disease: a randomized, controlled clinical trial,” an article on BioMed Central,“‘A study to give us hope’: Lifestyle changes improve Alzheimer’s symptoms for some,” an article on CNN, and Shane and Simple.
Steph Simply 