Eat Fiber for Better Digestion and Brain Function

Fiber is a type of carbohydrate that your body can’t digest. It passes through your digestive system relatively intact, providing numerous benefits along the way.

  • fiber slows down digestion and helps keep you full
  • aids in weight management
  • helps regulate blood sugar levels by slowing down the absorption of sugar into your bloodstream
  • promotes healthy cholesterol levels
  • nourishes your microbiome, serving as fuel for the beneficial bacteria in your gut, helping to maintain a healthy balance of microorganisms
  • adds bulk to your stool, making it easier to pass through the digestive tract and reducing constipation and the risk of conditions like diverticulitis

By eating fiber-rich foods regularly, you are providing essential nutrients for the growth and diversity of your gut microbiota. This diverse community of bacteria aids in digestion, nutrient absorption, and influences aspects of your immune system.

How fiber improves brain function

A healthy gut microbiome is linked to better cognitive function, mood regulation, and reduced risk of neurodegenerative diseases.

Because fiber helps regulate blood sugar levels – which is essential for maintaining steady energy levels throughout the day – this stable energy supply to your brain supports optimal cognitive performance, concentration, and memory retention.

Because fiber reduces inflammation in the body, it has a protective effect. Chronic inflammation is associated with cognitive decline and various neurological disorders. By consuming fiber regularly, you can help protect your brain from inflammatory damage.

Fiber-rich Foods

Incorporating more fiber into your daily diet is a fantastic way to boost your overall health and well-being.

Fiber rich foods are nutrient dense foods and include:

  • Leafy greens: arugula, kale, lettuces, collard greens, mustard greens
  • Cruciferous vegetables: broccoli, Brussels sprouts, cauliflower, cabbage
  • Root vegetables: beets (tops too!), carrots, potatoes, sweet potato, rutabaga, turnips
  • Beans and legumes: chickpeas(garbanzo, black bean, red bean, all beans, lentils, peas
  • Whole grains: barley, buckwheat, oats, quinoa, brown rice

What to do

  • 🌿 Start Your Day with Fiber: Kickstart your morning with a high-fiber breakfast such as chia pudding or protein oatmeal, topped nuts and fruits. This will set a healthy tone for the rest of the day.
  • 🌿 Bulk Up Your Meals: Add beans, lentils, chickpeas, or quinoa to soups, salads, and stir-fries to increase the fiber content of your meals without compromising on taste.
  • 🌿 Choose Whole Grains: Swap refined grains (pasta and white rice) for whole grains like brown rice, quinoa, , and barley to increase your fiber intake while enjoying delicious meals.
  • 🌿 Get Creative with Vegetables: Experiment with different vegetables in your dishes – spiralize zucchini for “zoodles,” roast cauliflower as a tasty side dish, or blend spinach into smoothies for an added nutrient boost.
  • 🌿 Snack Smart: Instead of reaching for processed snacks, opt for fiber-rich options like raw veggies with hummus, apple and cheese, celery and almond butter

By incorporating these practical tips into your daily routine  you can easily elevate the fiber and nutrient density of your meals while tantalizing your taste buds at the same time!

A well-balanced lifestyle rich in fiber is key to supporting optimal digestive function and overall wellness.

Note: If you are not currently practicing a high fiber lifestyle, it’s important to gradually increase your fiber intake and drink plenty of water throughout the day to help prevent any discomfort or bloating that may occur when increasing fiber consumption.

Delicious, Nutritious Fiber Rich Recipes and Resources

High Protein Overnight Oats – Haute and Healthy Living

Chia Pudding Meal Prep – Downshiftology

4 Nutrient Dense Coleslaws

10 Ways to Boost Your Mood and Immune System with Leafy Greens

One Pot of Black Beans for Four Meals

Flavored Hummus – Love Eat Learn

Avocado Hummus Snack Jars – The Girl on Bloor

 

10 Tips to Drink Water Daily – Better Digestion, Gut Health, and Brain Power!

In the hustle of daily life, it’s easy to overlook one of the simplest yet most powerful tools for your health: water. Hydration isn’t just about quenching your thirst; it’s the key to unlocking your body’s potential, especially when it comes to fueling your digestion, fortifying your gut health, and supercharging your brain function.

Energize Your Digestion

Proper hydration helps break down your food, absorb nutrients, and move waste through your digestive tract efficiently. Without an adequate water intake, your digestion can slow down, leading to issues like constipation and bloating. By staying hydrated, you can support optimal digestion and ensure that your body can effectively extract and utilize nutrients from the foods you eat.

Nurture Your Gut

The gut (gastrointestinal tract) is home to trillions of bacteria that play a vital role in your overall health. These beneficial microbes help digest food, produce essential nutrients, and support your immune system. A well-hydrated body promotes a healthy balance of gut bacteria, which is crucial for proper digestion and immune function. Water also helps maintain the mucosal lining of the gut, protecting it from damage and inflammation. Cheers to a hydrated gut and a flourishing ecosystem within!

Ignite Your Brainpower

Believe it or not, hydration is closely linked to brain health and cognitive function. Your brain is a powerhouse that relies on water to fuel its every move. It is made up of about 75% water, and even mild dehydration can impair memory, concentration, and mood. Adequate hydration is essential for maintaining proper brain function, supporting neurotransmitter production, and ensuring efficient communication between brain cells. By keeping your brain hydrated, you can enhance mental clarity, focus, and overall cognitive performance.

Tips for Staying Hydrated

💦 Challenge yourself: Set daily water intake goals and challenge yourself to reach and exceed them for a fun and motivating hydration journey. Aim for half your body weight in ounces of water (140 lbs. = 70 oz of water). When exercising, or on a hot day you may need more. How to know you’re hydrating adequately? Quick bathroom check –plentiful and clear urine indicates you are. Dark urine is a reminder to drink more water.

💦 Start your day with a glass of water: Kickstart your morning hydration routine by having a refreshing glass of water as soon as you wake up.

💦 Keep a trusty water bottle by your side as your hydration sidekick – sip, refill, repeat!

💦 Create a water schedule: Break your day into segments and assign specific times to drink water, ensuring consistent hydration.

💦 Set reminders: Use alarms, apps, or sticky notes to prompt yourself to drink water throughout the day.

💦 Jazz up your H2O game with infused water using zesty herbs, crisp veggies or fresh fruit for added flavor and nutrients.

💦 Tune into your body’s cues. Feeling hungry? Drink more water. Thirst is often mistaken for hunger.

💦 Dive into water-rich foods like crunchy veggies, juicy fruits, and nourishing soups to boost your hydration levels deliciously.

💦 Add electrolytes. Skip the Gatorade, instead add a pinch of sea salt to your water a couple times a day. When I do need more than sea salt, sugar-free Liquid IV is my preferred electrolyte option.

💦Reward yourself: Celebrate your hydration achievements with a bubble bath, a massage, a special treat to stay motivated and reinforce the habit of drinking more water.

In a nutshell, hydration isn’t just a drink – it’s your ticket to a thriving digestive system, a resilient gut microbiome, and a razor-sharp brain. So, grab that water bottle, take a sip and let the habit of hydration increase your energy and boost your health. Salud!

How will you drink your water today? 😊

Additional tips

The Ultimate Guide to Infused Water – Wondermom Wannabe

Homemade Electrolyte Drink – Wellness Mama

The Emerging Science of Hydration – Deanna Minich

Hydration is an integral component of health and should be considered alongside nutrition for promoting optimal wellbeing. Dehydration accelerates aging and diseases of aging. Skip to the end of her article for a recap of what to keep in mind with hydration

#functionalnutrition #hydration

Celebrating 57 and Getting Personal

If you’ve followed Color My Food for a while, you’ve heard that my dad’s experience with Parkinson’s changed my career and my life.

My Motivation

I’ve shared before what I wish I’d known about brain health when he diagnosed.

I became a functional nutritional therapist practitioner (FNPT) to help slow down the progression of Parkinson’s. Right away we applied what I was learning. And the mental decline began to reverse. Then suddenly he was gone.

To a great extent what moved me through my grief was the conviction that I had to complete my FNTP training to help others be proactive about brain health and overall wellness.

My Journey

As crazy as it sounds, here I am 3 years in, but I’ve only now realized functional nutrition has also become MY wellness journey.

I gave a nutrition presentation last week at the River Oaks Women’s Breakfast Club, and mentioned it was my 57th birthday which met with astonishment. A woman came to talk to me afterwards and wanted to know how? What I was I doing to look so vibrant? Was I not afraid of aging?

I explained I embrace every birthday. My beloved mother was 43 when she died instantly in a car accident. I miss her still, yet I am grateful to know that love is ever strong.

My 44th birthday was hard; I’d outlived my mother’s lifespan. But I’ve always seen every year as a joyful celebration of life. Never a fear of getting older.

50 was a genuine celebration with Georgette, one of my lifelong friends, an hermana del alma (soul sister). Together we celebrated 100 which made 50 a piece of cake. 😂 More than 50 girlfriends dressed in red – a grand celebration.
My dad in his tux, as the only man at the party, kept saying he felt like it was his party. 😎 ❤️

50 + 50 = 100! A joyful 50th birthday celebration !

55 no big deal, 56 either. But I confess, 57 briefly stalled my breath. It’s closer to 60 than 50. 😅
So, I made time to sit outside and feel on it – rather than just think about it. One of the gifts of midlife was to get out my head and connect with my heart.
That’s when I realized how much functional nutrition has become part of my daily lifestyle. Part of me.

That birthday morning of introspection also made me realize that I that pound the drum of food/nutrient density constantly, but I don’t share the foundations that make function nutritional powerful

✅ Hydration

✅ Digestion

✅ Blood sugar regulation

✅ Fatty acids

✅ Minerals

✅ Lifestyle: stress resilience, sleep, and movement

Nor have I made it personal. Fear of vulnerability? Maybe. Privacy concerns? Probably.

I will step out of my comfort zone and make this personal, because I know it’s the personal that makes it real.

I can’t pack into one blog post my personal journey over the last three years, so today I will share daily actions that I know make a difference in my physical, mental and emotional wellbeing.

✨Drink filtered water with about 1 tablespoon of apple cider vinegar after waking up to help my brain and body detox from the night’s internal repairing and cleansing work

✨Stay hydrated daily drinking half my body weight in ounces of filtered water (adding a pinch of sea salt a couple times of day)

✨Prioritize daily nutrient density

  • Get quality protein, fats from nature, and carbs from plants at every meal
  • Eat leafy greens and/or cruciferous every day – in a hefty salad with protein for lunch, a protein smoothie, salad with dinner, greens in soups/stews…
  • A minimum of 3 plant colors every meal
  • 9 – 10 plant foods per day: rainbow vegetables, beans, ancestral grains, nuts, seeds, herbs, spices — it all counts

✨Meditation (2021 daily habit starting with 5 minutes – took me 2 years but proud to say I am consistent now with 20 minutes daily. Working on making it 2x daily)

✨Consistent sleep routine (2023  daily habit). It took a year, but I am SO proud to say I can now wake up consistently feeling rested without an alarm clock – and I NEVER before considered myself a morning person.

✨Daily movement –  Rather than circling for the the nearest parking spot at the grocery store or wherever I’m going, I park further away so I walk on a regular basis. 10 sun salutations when I get up to move body and energy – took me 2 years to make this a daily practice 😅

What daily habit have you set for 2024?  

I invite you to share! I know from experience writing it out makes it more do-able and sustainable. And I can cheer you on!

Forget “Healthy” Eating

The concept of eating healthy has become so confusing

It is often based on bad science: one of the biggest examples was the low-fat diet which resulted in a highly refined carb and sugar-drenched-everything-from-soup-to salad-dressing leap into 20th century chronic diseases.
Or it chases contradictory data: eggs are bad, eggs are healthy. Butter is bad, margarine is good. Margarine is bad, butter is good. Soy is healthy, soy is bad…

“Healthy” diets and fads can be misleading

Touted by celebrities and “influencers” — paleo, vegan, keto, intermittent fasting – they catch on through social media yet often lack sound nutrition. Or are just not meant for everyone. There is no one-size-fits-all diet. Every individual has unique genetics, physical activity, lifestyle pattern and stress levels.

Marketing persuades us to buy processed “healthy” foods 

In the grocery stores, in our entertainment, on every online channel, just everywhere we go we are drowned in persuasion to eat foods labeled to trick us: Gatorade, Cliff Bars, Veggie sticks…
How long (and how much disease) before the Impossible Burger is debunked like Crisco and trans-fat margarine?

Eating “healthy” is associated with deprivation

We go to extremes. We “go on a diet” based on restrictions and the false promise of calorie counting. We stop eating foods that give us pleasure. Which makes us want to eat them all the more. So we binge. Fall off the wagon. Feel guilty. And we go back to our old habits.

What to do?

Forget “healthy” eating. Nourish your body instead. 🌟

Instead of asking “is this healthy”? ask “am I giving my body the nutrients it needs?”

Keep it simple. Eat real food the way nature intended. That is how our amazing human body evolved over millions of years before the agrarian revolution when domestic wheat and grains began to change the way people ate.

  • Along the coasts – fish and seafood, seaweed and local plants
  • Inland – All varieties of animals from nose to tail, even bones and hooves nothing went to waste. All parts of plants: leaves, stalks, roots, fruits, beans, nuts, seeds
  • In some parts of the world, humans ate mostly animals like the Inuit: whale, seal…
  • In other areas they were vegetarian with a WIDE diversity of plants including herbs and spices

Bottom line: nature was the only source of food.

When you eat

  • carbs from plants
  • fats from nature
  • quality sourced animal products the way nature intended, giving thanks in the way of ancestral traditions

You give your body the nutrients it needs for optimal physical, mental and emotional health:

  • tissue building, enzyme making amino acids from protein
  • essential fatty acids
  • vital minerals
  • vitamins and powerful phytochemicals – the natural compounds that give plants color. Every color represents a family of preventative and healing compounds
  • fantastic fiber so necessary for gut health – center of the immune system and integral to brain health — and necessary for your body’s detoxification and elimination processes

How many foods from nature do you eat? How many colors from plants?

Skip the diet. Enjoy a delicious, nutritious lifestyle.

Here are some recipes to put it into practice:

5 Moroccan Tagines 

5 Delicious, Nutritious Chili

5 Delicious, Nutritious Meatloaves

10 Ways to Use Leafy Greens

For more empowerment:

Nutrient Dense Foods

Good Mood Food

Why Nutrient Density Matters – Chris Kresser

Updated from January 2023

4 Ways to Detox

Did you know your body has a continuous detoxification process to repairs and heal? But when your body’s detoxification systems become overloaded, toxins can remain active longer than your body can handle. This can cause symptoms such as:

  • Bloating and digestive discomfort
  • Skin issues
  • Brain fog and mood swings

When toxins stay longer than your organs can handle, it can lead to chronic disease such as heart and autoimmune conditions, mental ill-health and/or cognitive decline.

Here are four effective ways to help your body detoxify  after the holiday season with all its goodies, beverages, excess food and stress. Build them into regular habits to strengthen your immune system, and improve gut health and help protect your brain.

Flush out the Toxins

Make a Morning Detox Tea
Lemon Tumeric Tea – Nourish Move Love

Hydrate,  detox and boost your immune system. Ginger, turmeric, cinnamon and cayenne pepper are anti-inflammatory and high in antioxidants. This tea is an excellent way to prevent/address colds and flus.

Apple Cider Detox Tea – Tasteaholics

Did you know that apple cider vinegar (ACV) has been consumed for thousands of years? Historical records show that apple juice was fermented into vinegar more than 5,000 years ago. ACV has antibacterial properties as well as health-promoting probiotics and enzymes. In addition to helping your body detox, using ACV regularly:

  • Stabilizes blood sugar
  • Lowers cholesterol
  • Improves skin health
  • Can relieve acid reflux

Prep a Pitch of InfusedWater 
Here are 5 refreshing detox recipes from Posthood  to get started. Or simply add about 1/4 – 1/3 cup of the following to a pitcher of water

  • Cucumber, sliced
  • Lemon, lime or grapfruit sliced
  • Mint, chopped
  • Grapefruit, lemon, lime,

Experiment with other herbs and fruits. Add sparkling water. It’s an effective way to replace sodas and diet beverages. In addition to hydrating and cleansing you will:

  • boost your metabolism
  • ease digestion and constipation
  • enhance your energy level and focus
  • help your skin

Dry Brush to Activate Your Lymphatic System
Think of your lymphatic system as the housecleaner of your immune system. The lymphatic system is a network of nodes, vessels, glands and organs. It carries the waste out of your tissues and into the blood stream to be filtered through your spleen.

Your skin is your largest eliminative organ. If it is clogged with dead skin cells and/or other impurities, its ability to eliminate toxins is handicapped.

Dry brushing is an ancient ritual that stimulates blood circulation and lymphatic system. It helps flush out waste and toxins. Keeping your lymphatic system functioning properly contributes to a better, more resilient immune response . It is directly related to your overall health.

How to Dry Brush?

  • Use a natural bristle brush either a long handle or a grip so you can easily cover all areas of the body.
  • Begin with the soles of your feet
  • Using circular motions brush vigorously in this order: feet, legs, hands and arms, your back, and abdomen.
  • Brush over each area several times, about 5-10 times.

Dry brushing exfoliates the skin. A nice benefit is minimizing cellulite. This happens by increasing blood circulation to the skins. It softens fat cells under your skin helping to release toxins from within

Take an Epsom Salt Bath
The two main ingredients of Epsom salt are magnesium and sulfate. Soaking in an Epsom salt bath is a mild form of magnesium therapy. Magnesium is an essential mineral that plays a role in over 300 enzymatic reactions in your body  ranging from regulating blood pressure and supporting metabolism to keeping blood sugar levels stable and removing toxins. Sulfate can strengthen the walls of your digestive tract and make releasing toxins easier. The combination of both ingredients (magnesium and sulfate) stimulates detoxification pathways.

Heat is an excellent resource while cleansing. A warm bath promotes sweating, which may help your body draw out toxins from within releasing them through your pores.

It’s an ideal way to end the day. Healthy magnesium levels also  boost brain neurotransmitters that are responsible for inducing sleep and reducing stress.

For More Empowerment

Detox Made Safe and Simple – Dr. Mark Hyman

Apple Cider Benefits and Uses – Dr. Axe

10 Holistic Treatments for Your Lymph – Chalkboard

10 Detox Bath Recipes – Dr. Axe

Originally posted January 2022

4 Beautiful, Nutrient Dense Holiday Rice Recipes

Here are some of my all-time favorite “special times” rice recipes. They are so beautiful and scrumptious – perfect for a Thanksgiving, Christmas table or special celebration. And loaded with amazing nutrients for brain health and wellbeing. Imagine that — delicious and nutritious even for the holidays!

Read more

7 Key Nutrition Tips for Brain Health during the Holidays

Holiday season is in full swing! A time of celebration and indulgence. How to prioritize brain health too? Practice these key nutrition tips during this festive time and beyond. Stay hydrated, include omega-3 fatty acids, colorful antioxidant foods, B vitamins, mindful eating, minimize processed foods, and move.

Read more

Prep Your Kitchen to Support your Brain Health this Holiday Season

Prepping your kitchen is an essential step towards supporting a nutrient-rich lifestyle. Clean out and organize, stock up on fresh and frozen produce, healthy fats and proteins, beans and whole grains to set yourself up for success in nourishing your body.

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4 Anytime Dips and Spreads

These beautiful, delicious, nutritious dips are rich in brain essential nutrients: minerals, vitamins, phytochemicals and fiber oh my!
Make a weekly batch through the holiday season to use as an
appetizer or side dish for holiday meals, for an easy nourishing lunch or yummy, healthy snack .

Read more

Are You Digesting Your Food? 4 Tips to Improve Your Digestion

Improving digestion is a vital for good health. By eating mindfully, incorporating fiber-rich foods, chewing thoroughly, and managing stress you can support your digestive system and enhance your overall well-being.

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