These foods could reduce your risk of dementia — even if it runs in your family

Plus, a couples therapist on what she does — and doesn't — do in her own relationship.

March 21, 2023 | VIEW IN BROWSER March 21, 2023 | VIEW IN BROWSER Good morning! We hope you're having a great week so far. Today, we have  fantastic relationship that a couples therapist uses in her own relationship,  foods that will help you fight your risk of dementia and a lunch recipe that's perfect for Spring! Walking Challenge You've snoozed the challenge for this month. To unsnooze, just click here. Otherwise, we'll see you for a new challenge next month! 👟 Your Meal Plan Today's Plan This Caprese Caesar Wrap that combines the flavors of your favorite salads. Though the recipe involves making a quick dressing, you could skip this step and use bottled instead. Add some avocado slices to your wrap and serve your wrap with sliced red pepper strips and a dip made with Greek yogurt mixed with pesto to taste to amp up the protein and veggie goodness.   Here's your meal plan for today:   Broiled Grapefruit with Yogurt, Nuts and Honey| Caprese Caesar Wrap | Snack | Rotisserie Chicken with Roasted Asparagus and Pistachio Pesto See something you don't like? Swap it with another recipe in your weekly plan. GET THE MEAL PLAN > Making Space for Mindfulness I'm a couples therapist. This is the 1 thing I never do in my relationship After three years of a surviving pandemic, you may feel like you're more exhausted and stressed out than ever — and that the strength of your relationships, romantic and otherwise, has been tested. READ MORE > One Small Thing Real ways to make a difference in your life, one small thing at a time. These foods could reduce your risk of dementia — even if it runs in your family A new study finds the Mediterranean diet — known for including a way array of accessible and delicious foods, like fish, whole grains, veggies and legumes — can lower the risk of dementia, even for people who have a family history of the disease.   The study tracked the eating habits and health of more than 60,000 people 60 years old and above for nine years and found that those that ate only a Mediterranean diet had almost 25% less of a risk of developing dementia, NBC News medical contributor Dr. Natalie Azar told TODAY.   According to Azar, this means a diet heavy in these foods:   Fresh fruits: blueberries, apples, oranges, pears, figs Vegetables: broccoli, carrots, kale, tomatoes, fennel Whole grains: brown rice, quinoa, bulgur Nuts and seeds: walnuts, almonds, pistachios, pumpkin seeds Legumes: lentils, beans, peas Fish: wild salmon, tuna, sardines Extra virgin olive oil  Unlike some more restrictive eating plans, the Mediterranean diet celebrates the pleasure of eating while keeping you healthy. Read more about how to use healthy eating to lower your risk of developing dementia.  THESE FOODS MAY REDUCE YOUR RISK OF DEMENTIA > Wellness News Cancer survivor, 36, gives birth to identical twins after ovary removal In May 2020, Shelly Battista received what she calls a "terrifying" breast cancer diagnosis that led to a double mastectomy and the removal of her ovaries. Cancer survivor, 36, gives birth to identical twins after ovary removal In May 2020, Shelly Battista received what she calls a "terrifying" breast cancer diagnosis that led to a double mastectomy and the removal of her ovaries. A full body strength training workout you can do with things you already have at home Try these four strength training exercises you can do at home to get a full body workout using everyday items. A full body strength training workout you can do with things you already have at home Try these four strength training exercises you can do at home to get a full body workout using everyday items. I ignored my back pain. 5 days later I almost lost my leg One in five people have a condition called May-Thurner syndrome, which can lead to blood clots, limb loss and pulmonary embolisms. Most of them have no idea. I ignored my back pain. 5 days later I almost lost my leg One in five people have a condition called May-Thurner syndrome, which can lead to blood clots, limb loss and pulmonary embolisms. Most of them have no idea. Thanks for letting us in your inbox! See you again tomorrow morning. Want to refer a friend? Subscribe here Send us Feedback Follow us on Facebook More TODAY Newsletters 30 Rockefeller Plaza New York, NY 10112 Manage Subscriptions | Unsubscribe | Privacy | Contact MANAGE SUBSCRIPTION | UNSUBSCRIBE | PRIVACY | CONTACT