4 Tips to Minimize Holiday Sugar Overload

Cookies and candy, holiday goodies and cocktails oh my. Sugar is everywhere! How to navigate the sugar overload that will keep coming all the way into the New Year?

Here are 4 tips to minimize monumental weight gain and the health hazards of holiday inflammation.

Drink water

Did you know that water is the #1 nutrition deficiency in the U.S.?

  • Drink water first after waking up. While you are sleeping, millions of processes in your body are hard at work repairing cells, removing toxins, literally cleaning up and moving waste into your eliminations systems (hello large intestine and colon!).  Add 1 tablespoon of lemon juice or apple cider vinegar to help your body detox.
  • Drink half your body weight in ounces throughout the day. For example, if you weigh 140 pounds, drink 70 ounces of water (8 – 9 eight-ounce glasses).
  • If plain water is not your thing, add fruit, sliced cucumber, herbs (mint, basil) for an infused water.
  • Drink a glass of water in between each glass of wine/holiday cocktail.
  • Track your water intake. There’s a difference between what we think we do and actually do.

This is especially important to help your liver process the holiday foods/beverages onslaught and to help flush your body of excess indulgences.

Remove temptation from your kitchen

  • Processed snacks (chips, goldfish, graham crackers etc.)
  • Baked goods (bread, bagels, store-bought muffins etc.) and granola bars (unless they have 5g of sugar per serving)
  • Put homemade Christmas cookies in a tin out of sight

Skip the snacks

But if you can’t go without, stock up nourishing ones

  • Hummus, guac, goat cheese, cottage cheese, almond butter
  • Blue corn chips, pita chips, pretzels
  • Plantain chips
  • Rice cakes (no added sugar)
  • Seaweed snacks
  • Seed crackers (Nut Thins or Mary’s Gone Crackers)

Remember to always “dress your carbs”. Enjoy the pita chips, pretzels, rice cakes etc. with good fats  (hence the hummus and other options at the top of this list.)

Eat mindfully

  • Only at mealtimes
  • Take few deep breaths before eating. This gives your body time to activate the digestive processes — saliva, stomach acid, pancreatic enzymes etc –  to break down food into nutrients.
  • Eat away from digital devices, the news and distractions. Pay attention to what (and how much!) you are eating.
  • Focus on chewing until food is liquid before swallowing. Your body will be overworked the next several weeks; breaking down food thoroughly reduces gastrointestinal stress, and lets your body absorb the nutrients.
  •  Slows down while you eat. It takes 20 minutes for your stomach to tell your brain it is full. When you eat too fast, you are likely to overeat.

Take these tips into the new year and build sustainable habits. Your body will thank you by performing better!

What I Wish I’d Known about Brain Health

I walked into the waiting room with my brilliant, charismatic father, my mentor, my friend. He had come all the way from Bolivia to see a neurologist in the Texas Medical Center. “I don’t look like that, do I?” he asked, noticing the patients already there. I shook my head, reinforcing his notion that he didn’t belong there.

A few months earlier he had been diagnosed with Parkinson’s in our hometown Cochabamba, Bolivia. As often happens with the diagnosis of any major disease, particularly one that has no cure, disbelief was forefront. After careful research and months of waiting, we were able to get this appointment with a world-renowned specialist in Parkinson’s disease.

I will always remember that summer day. Going from sweltering Houston heat that sticks clothing to your skin in seconds between the parking garage and the frigid blast of air-conditioning upon entering a building.

Disbelief is the first stage of grief. It would morph into a roller coaster of bargaining, anger, grief, depression, acceptance, resistance and learning over the next fourteen years.

This is what I wish I had known that fateful day when my beloved daddy received confirmation of a Parkinson’s diagnosis. Cognitive decline is not inevitable. We can reduce the risks, and progression, of degenerative brain diseases.

  1. Food REALLY matters – Eat real food from nature. Get the right balance of macronutrients: quality protein, fats from nature, and carbs from plants. Essential fatty acids are especially critical for the brain. Avoid processed foods, minimize sugar and refined grains (wheat flour especially). There is a strong correlation wiht sugar and Alzheimer’s, so much that Alzheimer’s is called Type 3 diabetes.
  2. Micronutrients matter. Vitamins, essential minerals and phytochemicals (natural chemical compounds in platn foods that have protective and healing effects). Key micronutrients like Vitamin B and D and Omega-3 fatty acids are critical for normal brain function across the lifespan. Low levels can increase the risk of neurodegeneration. Get your micronutrients by eating a WIDE diversity of plant foods, including nuts and seeds, herbs and spices.
  3. Digestion matters – Digestion is the chemical and mechanical breakdown of food. Proper digestion releases nutrients for absorption through the lining of into the bloodstream and carried wherever needed. If digestion doesn’t function properly, nutrients are not adequately absorbed and delivered to the brain and rest of your body.
  4. Gut health matters– Gut is the gastrointestinal system (GI) made up by the esophagus, stomach, small and large intestine. Gut health is directly linked to brain health. People suffering from Parkinson’s have different patterns of gut dysfunction than healthy people. Gut dysbiosis (dysfunction) plays a pivotal role in the development and progression of Parkinson’s disease, and is also linked to depression and anxiety.
  5. Sleep matters – Improving your sleep promotes brain health and may reduce risks of developing Parkinson’s/cognitive decline. Your brains is most active when asleep — storing memories, removing toxins and waste, making repairs. Build a regular sleep routine in and in a dark room free of light pollution from electronic devices.
  6. Stress matters – Stress, anxiety, depression and strong negative emotions decrease brain activity. The communication between the brain and gut is clearly related to chronic stress. Excess cortisol (stress hormone) over time interferes with neuronal plasticity—the brain’s ability to adapt and learn, can lead to a suppressed immune system, and to full-blown depression.
  7. Toxins matter – Environmental toxins, toxic mold, and air pollution are significant contributing factors in the development of Parkinson’s disease. Avoid, or minimize, the most pesticide-laden produce. There is a direct correlation with pesticides in Parkinson’s patients, and also with dry cleaner chemicals. Drink filtered water, invest in a water filter at home. Heavy metals such as mercury and aluminum can present dementia-like systems.
  8. Movement matters – Aerobic exercise (like walking) enhances neuroplasticity, promotes the growth and survival of neurons and appears to have the most favorable effects on brain health and Parkinson’s disease progression.

What to do?

  • Eat food as close to nature as possible. To support a healthy gut and a healthy brain, gradually increase consumption of plant foods until you reach 8 servings/day. Eat a variety of types and colors: leafy greens, cruciferous vegetables, rainbow vegetables and fruits, beans, nuts and seeds, herbs and spices. Aim for 2 – 3 colors at each meal. Purple/blue/red foods are especially beneficial for brain health
  • Improve your digestive function and your gut health
  • Build sustainable stress resiliency practices — mindful breathing, movement, gratitude, nature…whatever works best for you.
  • Honor your sleep
  • Reduce your exposure to toxins

I will always wonder –  what if we had known this information years ago? How different would the outcome have been for my dad, for his quality of life? For all of us who loved him?

Former Congressman, senator, ambassador, powerful historian that he was, visionary and architect of democracy, how much more could he have contributed to the nation he so dearly loved? And to the cause of democracy he dedicated his whole life to?

I will never know. What I do know is that with this knowledge about functional nutrition and the brain, I can help others to improve cognitive function, physical vibrancy and reduce risks of degenerative brain diseases. Change-maker that he was, my amazing father would love that.

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Updatedfrom December 2021 post.

 

Good Mood Orange Foods: 8 Pumpkin Breakfasts

Eating more rainbow foods boosts mental fitness and brain health. Each color is caused by specific phytochemicals phytochemicals (natural chemical compounds) that

Orange and yellow fruits and vegetables are rich in vitamin C and carotenoids. There are more than 600 different types of carotenoids! These beneficial nutrients can

  • protect you from disease and enhance your immune system
  • some carotenoids convert to vitamin A in your body
  • Vitamin A helps promote healthy vision, cell growth and is essential nutrient for your brain health. It  facilitates neuroplasticity – your brain’s ability to build new neurons and create new connections
[su_expanding_quote_book alignment=”full” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”Eating rainbow fruits and vegetables is a great way to not only get important phytochemicals, but also fiber for the good bugs in your gut to thrive on. Flavonoids are responsible for the bright colors of these foods – and you can only get these health-promoting molecules in the plants you eat. Orange options get their sunny color from carotenoids, which convert into brain-boosting vitamin A.” short_quote=”Orange plant foods get their sunny color from carotenoids, which convert into brain-boosting vitamin A.”]

An easy way to eat more good mood orange foods is to put pumpkin into your breakfast.  Here are 8 of my favorite pumpkin breakfast recipes because they are delicious and nutrient dense. All can be made with canned pumpkin puree (not pie filling) – a great time saver. These recipes are good sources of:

  • healthy fats from nature
  • carbs from vegetables and fruit
  • Vitamins, minerals, and phytochemicals
  • Fiber
  • spices

Boost the protein content by enjoying with Greek yogurt or kefir, or having hard boiled eggs or breakfast sausage on the side with the baked oatmeal and pancakes.

Pumpkin Pie Smoothie Bowl – Hummusapien

I add plain Greek yogurt or kefir for protein, and 1 tablespoon of flax or hemp seeds.

Skinny Pumpkin Granola – Minimalist Baker

Granola is a staple in my kitchen. I always make a double batch, usually a variation of CMF Granola, but this caught my attention for the additional nutrients: flaxseeds and the combination of oats and quinoa. It’s delicious, nutritious!

Enjoy granola over a plain-Greek yogurt, with a tablespoon of hempseed/ground flaxseed and tossed with seasonal fruit.

Pumpkin Pie Chia Pudding – Eat the Gains

This makes a marvelous breakfast parfait – simply layer chia pudding with plain Greek yogurt  or granola, or both!

OR add 1/4 cup of cooked quinoa to the chia pudding for more nutrient density. Add more milk of choice to desired texture.

Pumpkin Pie Overnight Oats – My Whole Life

A favorite because I can make it ahead. I always multiply by 4 and put in mason jars so breakfast is easy.

Toppings:

  • Chopped nuts (pecans or walnuts usually)
  • Dried cranberries
  • Fresh, chopped pear on occasion

Make Ahead Pumpkin Spice Oatmeal – Kiwi and Bean

When the temperature drops and calls for hot breakfast, this is a delicious, nutritious option that you can make ahead. I love the option of millet as an extra grain. Replace with quinoa or buckwheat – I cook the additional grain with the oatmeal rather than toasting to put it on top.

Top with

  • Ground flaxeed or hempseed
  • Granola
  • Chopped nuts
  • Dried cranberries

Double (or triple depending on your family size)

Creamy Pumpkin Quinoa Breakfast – Cotter Crunch

In winter months I alternate between hot oatmeal breakfasts and this type of quinoa breakfast. Make the night before and warm up individual portions the morning as needed. Add a dollop of plain Greek yogurt and sprinkle with granola for texture contrast.

Pumpkin Baked Oatmeal – Joy of Sunshine

Use old-fashioned oats. I really like the apple sauce in this and reduce maple syrup by half. Make it the night before. Keep the cream cheese separate. Warm up in the morning and top with some of the cream cheese.

It also freezes nicely in individual portions. Makes a great after school snack.

Pumpkin Quinoa Pancakes – Simply Quinoa

Pancakes are always popular at our house, so I’ve searched out more nutrient-dense options. These are hearty and filling. As always, make a double (or triple batch) and freeze for later in the week. In general I make sausage too. They freeze well.

Top with:

What to Do?

  1. Make a double batch of the pumpkin granola as a staple for the month
  2. Choose either chia pudding or overnight oats and make enough to have a couple times throughout the week
  3. OR instead of cold chip pudding/overnight oats, make oatmeal one week and quinoa the next
  4. Make pancakes or muffins on the weekend. Double batch to have throughout the week.

Voila! You have a whole week of breakfast.

Originally published November 2021

7 Delicious, Nutrient Dense Lentil Salads

These nutrient dense lentil salads are an easy, delicious way to eat more carbs from nature. Loaded with brain essential nutrients for better cognitive function and mood, rich in fiber, they also fuel stable energy.

Select one to try each week for the next 7 weeks of summer. Which one will you start with?

They are robust enough to be a meal. But I make them as side for Sunday dinner with

Then I re-purpose them into other meals during the week:

  • Hefty green salads with a dollop of guacamole or plain Greek yogurt
  • Grain bowls with quinoa or brown rice
  • Wraps with goat cheese, Greek yogurt, guacamole and greens

Lentil Tabbouli Salad – Feasting At Home

7 plant foods + 2 spices

This is a classic Mediterranean lentil salad with tomatoes, cucumbers, lots of parsley and mint.

I like to add 1 cup quinoa or bulgur and feta cheese.

Moroccan Lentil Carrot Salad – Upbeet Kitchen

9 plant foods + 5 spices

Colorful, crunchy, crazy delicious with walnuts, raisins and Kalamata olives this is a visual and savory delight.

Given the Moroccan spices – turmeric, cinnamon, cumin, paprika – it is loaded with powerful anti-inflammatory, antioxidant properties.

Mediterranean Lentil Salad with Pomegranates – The Mediterranean Dish

5 plant foods + 2 spices

This is a beautiful super-nutrient salad loaded with brain essential nutrients.

I love everything about pomegranates – the color, the flavor, the powerful nutrients. They also grow in our garden in Cochabamba, another reason I love them. They taste like home.

Sadly, pomegranates are not easily available (or affordable!) in summer. So, I use fresh blueberries or raspberries. Or dried cranberries.

Mediterranean Farro Salad – Gimme Some Oven

5 plant foods + 2 spices

Sun-dried tomatoes make this dish stand out. Savor it mindfully, each bite can taste the sunshine concentrated in each bite. Farro is a type of ancient wheat that was common throughout Europe, north Africa and the Near East.

[su_expanding_quote_book alignment=”full” source_author=”Margaret Wittenberg” source_title=”The Essential Good Food Guide” full_quote=”Nutritionally rich in fiber, magnesium, vitamins A, E and various B vitamins, farro is claimed to be the grain that fueled the Roman legions. It ultimately fell from favor as other types of wheat were developed that had higher yields and were easier to produce. Still, its cultivation survived in Ethiopia and some areas of northern and central Italy. Because it is distinct from hydbrized wheat and is lower in gluten, some individuals who are sensitive to common wheat can better tolerate it.”” short_quote=”Nutritionally rich in fiber, magnesium, vitamins A, E and various B vitamins”]

“Nutritionally rich in fiber, magnesium, vitamins A, E and various B vitamins, farro is claimed to be the grain that fueled the Roman legions. It ultimately fell from favor as other types of wheat were developed that had higher yields and were easier to produce. Still, its cultivation survived in Ethiopia and some areas of northern and central Italy. Because it is distinct from hydbrized wheat and is lower in gluten, some individuals who are sensitive to common wheat can better tolerate it.”

Red Cabbage and Lentil Salad –Laura Live Well

5 plant foods: red cabbage, carrots, lentils and sesame seeds (in tahini). I add chopped celery.
Tahini is a creamy paste made of roasted sesame seeds used in Middle Eastern foods. Sesame seeds are rich in brain essential B vitamins, selenium and protein. Tahini acts as an antioxidant and helps lower inflammation in the body.

10 Nutrient-Rich Pancake Recipes

You can boost your brain health by eating more carbs from nature. These pancakes recipes are a great way to transition from refined flour/baked good breakfasts to more plants and macronutrient balance. This gives you stable energy and more brain essential vitamins, minerals and phytochemicals.

Pancake toppings

  • Add a dollop of grass-fed butter. Drizzle with real maple syrup.
  • Puree 1 cup of defrosted raspberries or mixed berries (add honey to sweeten to taste)
  • Spread with nut butter and sliced fresh seasonal fruit on top: berries, mango, peach, pear
  • Mix plain grass-fed Greek yogurt with honey to taste, sprinkle chopped nuts on top
  • Mix a tablespoon or two of cream cheese with honey – or raspberry/strawberry preserves-  to taste and spread on top
  • Make “sammie”, a pancake sandwich with above cream cheese, Greek yogurt or peanut/almond butter. Cut in half or in quarters for little hands
  • Berry Chia Jam – Gimme Some Oven

Skip Aunt Jemima and fake “maple” syrup. High fructose corn syrup is an industrial food product, far from “natural” and bad for your health.

[su_expanding_quote_web alignment=”right” source_site=”Dr. Axe” source_url=”https://draxe.com/maple-syrup-nutrition/” full_quote=”Similar to the contrast between whole and refined grains, unrefined natural sweeteners like maple syrup contain higher levels of beneficial nutrients, antioxidants and phytochemicals than white table sugar or high fructose corn syrup. When used in appropriate amounts, maple syrup nutrition benefits can include the ability to lower inflammation, supply nutrients and better manage blood sugar.” short_quote=”Unrefined natural sweeteners like maple syrup contain higher levels of beneficial nutrients, antioxidants and phytochemicals than white table sugar or high fructose corn syrup.”]

Adjust the recipes to use whole-wheat and/or spelt flour instead of all-purpose flour. You can also replace 1/4 or 1/2 cup of  flour for oats for more fiber and micronutrients.

If a recipe calls for buttermilk

  • mix 1 cup milk with 1 tablespoon apple cider vinegar (or white wine vinegar)
  • let it sit 10 – 15 minutes before mixing in.

After weekend breakfast, place remaining pancakes in a Ziploc bag with parchment paper in between the pancakes. This prevents them from freezing together. Remember to label and date the bag!

Apple Cinnamon Oatmeal Pancakes

Berries and Nut Pancakes

Carrot Cake Pancakes

Cottage Cheese Pancakes from Weelicious

This is a great way to add protein into your pancakes.

Pumpkin Pancakes from Cooking Classy

Modifications:

  • Replace all-purpose from with 1 cup whole-wheat flour and 1 cup spelt flour i
  • Reduce sugar from 1/4 cup to 2 tablespoons.

Rasperwee Pancakes from Weelicious

Modifications:

  • Use half whole-wheat flour and spelt flour
  • Replace agave with honey or brown sugar

Red Beet Pancakes from Weelicious

Smoothie Pancakes from Jamie Oliver

Sweet Potato Pancakes

Green Vegan Pancakes from Weelicious

Modifications

  • reduce the baking soda from 1 teaspoon to 1/2 teaspoon
  • use coconut oil instead of vegetable oil

Which pancakes are you going to make?

Change Your Carbs to Boost Mental Health

Did you know carbohydrates are found predominantly in plant foods?

  • leafy greens
  • vegetables
  • tubers (root vegetables)
  • legumes
  • fruits
  • grains

These are the carbs humans ate for tens of thousands of years.

Refined carbs – pasta, bread, processed foods, even ground grains (flour) – are a relatively recent food development.

Consuming refined carbohydrates is linked to inflammation. Chronic inflammation can lead to physical and mental ill-health.

[su_expanding_quote_book alignment=”right” source_author=”Leslie Korn, MD” source_title=”Nutritional Essentials for Mental Health” full_quote=”Chronic low-level inflammation contributes to depression and cognitive decline.” ” short_quote=”Chronic low-level inflammation contributes to depression “]

By choosing carbohydrates from nature instead of refined human-made carbohydrates, you will

  • reduce inflammation
  • give your body and your brain more essential micronutrients
  • consume fewer calories

Combine those plant carbs with protein and good fats from nature for stable energy, help your body absorb vital minerals and vitamins, and produce neurotransmitters- chemical messengers in your body. They enable your brain to provide a variety of functions.

Additional benefits:

Stable blood sugar
Blood sugar regulation is your body’s priority for stable energy and for optimal brain function.
Refined carbs cause blood sugar spikes and crashes. This can deplete important neurotransmitters (chemical messengers that carry signals between neuron). Erratic blood sugar can also lead to degeneration of the brain.

[su_expanding_quote_book alignment=”full” source_author=”David Perlmutter, MD” source_title=”Brain Maker” full_quote=”Surges in blood sugar have direct negative effects on the brain, effects that cause more inflammation. Blood sugar increases lead to a depletion of important neurotransmitters, including serotonin, epinephrine, GABA, and dopamine. Materials needed to make these neurotransmitters, such as B vitamins, also get used up. High blood sugar also causes magnesium levels to dwindle, impairing your nervous system. More important, high blood sugar sparks a biological process whereby sugar molecules bind to proteins and certain fats that contribute to the degeneration of the brain and its functioning.” short_quote=”Surges in blood sugar have direct negative effects on the brain”]

Fiber
These foods are rich in fiber. Fiber slows down glucose absorption and controls the rate of digestion. This helps stabilize your blood sugar.
Your microbiome (the trillions of bacteria in your gastrointestinal tract) influences your mental health. Fiber-rich plant foods feeds the good gut bacteria. A healthy gut is linked to a healthy brain.

[su_expanding_quote_book alignment=”full” source_author=”Drew Ramsey” source_title=”Eat to Beat Depression and Anxiety” full_quote=”When it comes to depression and anxiety, the microbiome matters – and matter greatly. By improving the microbiome, we may have another way to fight mental health issues. Maintaining a healthy mood is having g a lot of different types of good bugs hanging out in your GI tract. Most serotonin neurotransmitters that help regulate mood and learning are in the gut, not the brain. There is a lot of information zooming back and forth between the gut and the brain that helps keep us healthy, and scientists are only beginning to understand all the ways that the microbiome can affect brain functions through the gut-brain axis. What’s become utterly clear is that a healthy gut is a prerequisite for a healthy brain” short_quote=”By improving the microbiome, we may have another way to fight mental health issues”]

Rainbow phytochemicals
Phytochemicals are powerful anti-inflammatory, antioxidant, and DNA-enhancing compounds in plants. Every color represents a different family of plant compounds.

Your brain consumes twenty percent of everything you eat. By choosing plant foods as your carbs, you are getting essential micronutrients to produce and support each element of your brain, especially critical neurotransmitters. You will be better able to prevent and manage mood and anxiety disorders.

What to Do?
Instead of worrying about carbohydrates calories, aim for greens and rainbow plant foods to be make up the main part of your meals. There are so many ways to eat the rainbow¡

Have fun exploring and find the way that works best for you.

Here are a some delicious, nutritious options:

Quinoa Tabbuleh

Grain Pilafs – mix different grains like brown rice and quinoa, add herbs and veggies, and/or chopped nuts

4 Delicious, Nutritious Potato Salads

Roasted sheet pan veggies like Roasted Red Cabbage and Brussels Sprouts

 

 

Love from the Inside Out

Climate crisis. Global pandemic. Unprovoked, bloody, destructive invasion of Ukraine.

Mass shooting of elders in Buffalo, New York. Heart-shattering shooting of children and teachers in Uvalde, Texas.

How could I possibly write about food and nutrition this week?

Grief and despair chase each other. I retreat into therapeutic practices I learned as a nutritional therapist.

We cannot change events outside our control. We can change is how we feel inside. Self-care is not selfish. It is essential. Turn inward and unfurl your love from the inside out.

By nurturing yourself, you will be better able to radiate love and positive energy to your child(ren), spouse, family, your community. By putting love into practice, we become healers in our workplace, our neighborhoods. Let’s reimagine our world, leaving aside fear, anger, despair.

Breathe

Anxiety is the body’s normal response to stress. The way you breathe can set off a cascade of physical changes in your body that promote either stress or relaxation.
Mindful breathing helps you control your nervous system so you can manage your stress and anxiety.

Breathing influences the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) branches of your nervous system. Certain techniques can promote more parasympathetic calm and relaxation, release hormones like prolactin and oxytocin, the feel-good hormone of love and bonding.

  • 5: 5 breathing. Breathe through your nose. Inhale for 5 counts. Exhale for 5 counts. Repeat 4 times. Extend your exhales for even greater relaxation.
  • 4 – 7 – 8 breathing. Breathe in for 4 counts. Hold 7 counts. Exhale 8 counts. Repeat 4 – 5 times
  • Heart breathing. Close your eyes. Place one hand on your heart. With each inhale  breathing in love. With each exhale, imagine breathing out love to your child(ren), spouse, mother, father, Mother Earth…

Mindful Eating


Prepare fresh food as an act of emotional and physical self-nourishment. It can induce a parasympathetic state by enhancing endomorphins (feel good hormones), a sense of attachment and connection. Mindful eating tips:

  • Breathe before you eat with your 5-count inhale / 5 count exhales. This will improve your digestion. There is a link between improve digestion and improved mental health.
  • Try to eat a brain healthy breakfast.
  • Reduce refined carbs and added sugar intake.
  • Eliminate additives, pesticides, fertilizers.
  • Nourish your body with good mood foods
  • Set a place mat, use a cloth napkin. Make it a daily micro-ritual.

Move
We know exercise is in important for physical health. Did you know it’s also beneficial for a range of mental health conditions, including stress, anxiety, and depression. Movement releases chemicals in your brain that trigger positive emotions, lowers stress, and improves sleep. Moving tips

  • Walking is do-able in a typical day for most people. Walk the length of the parking lot instead of looking for a parking spot near the entrance. Take a walk during a lunch break, or after dinner, for 20 – 30 minutes.
  • Stretch for ten minutes upon rising in the morning. Set a gentle alarm at work every 2 – 3 hours to stretch up to the sky, bend down to the earth a couple times. The benefits of stretching help not physical flexibility but also emotional flexibility.

Nature

Connecting with nature is effective in dealing with stress and anxiety and promotes mental health and well-being. It can lower blood pressure and stress hormone levels, reduce nervous system arousal, enhance immune system function, increase self-esteem, reduce anxiety, and improve mood.

Lacking the hills or boulders we love to climb in Bolivia, my 11-year-old and I look for trees to climb in Houston. Ever since she was little, she would press her cheek or palm of her hand on the tree trunk and encourage me, “talk to her heart center, mama.” Nature tips:

  • Get 5 – 10 minutes of morning light regularly, even if only through a window. Light can affect mood in several ways: by directly increasing availability of neurotransmitters such as serotonin, (involved in mood regulation), and by stabilizing circadian rhythms.
  • Go barefoot in your backyard or local park.
  • Grow a pot of herbs in your garden or kitchen. Parsley, basil, and mint grow easily.
  • Get an indoor plant. Exposure to plants can reduce feelings of anxiety.

Resources

What are your favorite resources? Here are some of mine. Which calls to you?

Tara Brach: Whole Body Breathing Meditation

Tara Brach is a renowned meditation teacher, psychologist, and author. She blends western psychology and Eastern spiritual practices, mindful attention to our inner life, and a compassionate engagement with our world. I love her podcast and listen to every meditation.

The Power of Breath as Medicine

Dr. Mark Hyman interviews James Nestor, author of Breath: The New Science of a Lost Art . Breathing is one of the most basic of functions yet most of us aren’t doing it right. They discuss the  science and evolution of how we breathe, and how to get better at.

Jane Goodall Hopecast

Jane Goodall, scientist, activist, storyteller, is one of my all-time heroes. I love listening to her interviews with change makers, her kindness, wisdom, and never-failing hope.

Children and Nature Network

This is a wonderful resource of free toolkits, reports, infographics, and advocacy tools to help you connect children, families, and communities to nature.

Choose Better Fats to Boost Mental Health

What fats are you are eating? One of the best steps you can take to improve your mental fitness and protect your brain is to pay attention to the types of fats you are giving your body.

Your brain consumes about 20 percent of the calories you eat each day. To adequately function, it depends upon a dozen key nutrients — vitamins, minerals, fats and proteins that give your brain the building blocks it requires.

 

[su_expanding_quote_book alignment=”right” source_author=”Leslie Korn, MD” source_title=”Nutritional Essentials for Mental Health” full_quote=”To improve mood, focus and memory, eat good fats like butter, eggs, avocados, walnuts, and coconut oil, and eliminate all poor-quality fats and trans-fats like French fries and fats (particularly hydrogenated oils) added to canned and packaged foods. Fats from nature are medicine for your brain” short_quote=”To improve mood, focus and memory, eat plenty of good fats “]

Choose brain-healing fats 

  • Grass-fed butter has an ideal balance of omega-3 and omega-6 fatty acids. It contains vitamins A, D and E as well as iodine and selenium
  • Nuts and seeds – also rich in fiber, zinc, iron and essential vitamins. A small serving offers a nice mix of healthy fats, proteins and slow-burning carbohydrates
  • Nut butters
  • Coconut oil. Coconut is rich in fats, protein and has a full complement of B vitamins. Coconut oil is one of the healthiest and most medicinal of fats. In additional to the fat, coconuts contain iron, selenium, sodium, calcium, magnesium, manganese, phosphorus and vitamins B1, B3, B5, C and Ka. Coconut lowers blood sugar, protects the liver and improves immune function.
  • Olive oil – improves brain and nervous system function
  • Sesame oil – has anti-depressant properties
  • Avocado oil – helps regulate blood sugar

Foods in their natural form are high in brain-healthy omega 3 fatty acids.

Eliminate industrialized fats

Hydrogenated, highly processed fats are toxic and interfere with the essential roles fatty acids have in the body.

  • Corn oil, cottonseed, soybean, canola, sunflower, and vegetable oils
  • Margarine and butter substitutes

If you consume dairy

  • Choose whole milk and milk products (kefir, yogurt, cheeses, butter) from pasture-raised cows. Natural milk is a complete protein, is high in enzymes and contains brain essential vitamins B6 and B12 and fat-soluble vitamins A and D.
  • Goat milk products are also a nutritious option. Goat milk has more nutrients because of the rich and varied diet of the goats and is more digestible.

References

  1. Korn, Leslie. (2016). Nutrition Essentials for Mental Health: A complete guide to the food-mood connection. New York, NY: W.W. Norton and Company
  2. Brogan, Kelly, MD. A Mind of Your Own: The truth about depression and how women can heal their bodies to reclaim their lives. (2016). New York, NY: Harper Collins

4 Reasons to Buy Local Foods

I love  bringing Mother Nature’s bounty into my kitchen — seasonal, fresh, locally grown.

Buying and eating local food is a daily choice for your health. To become more aware of the food you put in your body. To take climate change action. To support food and growers near you.  An opportunity to help preserve farmland and green spaces. A way to connect with the earth.

Local produce is picked within 24 – 48 hours.

Why does it matter?

Better for Your Health

Locally grown crops are harvested at their peak. Produce arrives at the market within 48 hours of picking; this brings you giving the freshest produce from farm to table. Eating local means:

  • More variety! This means more antioxidants, vitamins and phytochemicals for better health. Local farmers are more likely to choose varieties for flavor rather than yield. Large agricultural businesses that grow produce for distribution across the country choose varieties for high yield, fast growth rate, and ability to withstand long distance transport
  • More nutrient dense because they ripen naturally. Produce that travels long distances is picked before it’s ripe
  • More flavor!
[su_expanding_quote_web source_site=”Hānai‘Ai/The Food Provider” source_url=”https://www.ctahr.hawaii.edu/sustainag/news/articles/V16-Watters-BenefitsLocalFood.pdf” target=”_blank” full_quote=”Handling, processing, and transportation also play a key role in the nutritional quality of fruits and vegetables. Careless handling, mechanical harvesting methods, storage at improper temperatures, and lengthy or rough transport can all reduce the quality and nutritional value of fresh produce. It is less likely locally grown fruits and vegetables will suffer nutrient losses from exposure to these conditions, but improper storage and handling can still reduce the nutritional quality of produce. Learning about the harvesting methods and handling procedures of the farmers in your area can help you to choose the highest quality produce for your family.” short_quote=”Handling, processing, and transportation also play a key role in the nutritional quality of fruits and vegetables.”]
  • No ethylene gas, which is added to fruits imported out of season to artificially ripen.
  • Contains less (or no) pesticides. Farmers have to pay an extra fee to become certified organic; some small-scale farmers use organic methods but aren’t certified because they simply cannot afford the certification fees. Even if they aren’t organic, small farmers tend to use fewer chemicals than large, industrialized farms.
[su_expanding_quote_web source_site=”Food Revolution Network” source_url=”https://foodrevolution.org/blog/why-buy-local-food/” target=”_blank” full_quote=”Small, local farms offer more variety. Our industrial agricultural system uses a mono-crop system. But smaller, organic farmers may grow a variety of organic and heirloom produce, which you might not find at the supermarket.” short_quote=”Small, local farms offer more variety.”]

Better for the Environment

  • Eating more local food reduces carbon emissions by reducing food miles (distance food travels from farm to consumer).
  • Buying local food helps preserve farmland and green space from development. When local farmers are well compensated for their products, they’re less likely to sell their land to developers.
  • Farms also provide a habitat for wildlife and maintain the ecosystem.
  • Helps more farmers switch to  sustainable practices. The more you shop at local markets, the more these local farmers will thrive and grow.

Supports the Local Economy

  • Money spent locally stays local. It helps local producers and is reinvested with businesses and services in your community. This helps grow your local economy instead of giving earnings to a corporation in another city/state/country.
  • Local food moves through fewer hands.  The money you spend goes to people growing those foods.
[su_expanding_quote_web source_site=”Civil Eats” source_url=”https://civileats.com/2017/07/04/eating-local-more-than-ever-is-a-political-act” target=”_blank” full_quote=”Eating Local ” full_quote=”When we eat local, we create the conditions under which people are able to live the lives they love. Statistics about the way dollars spent locally stay within a community fail to illuminate what this looks like for individual entrepreneurs and farmers, freelancers and artists, those with the itch to make beautiful things, those deeply invested in living lives wedded to the land.” short_quote=”When we eat local, we create the conditions under which people are able to live the lives they love”]

Creates Community and Connection

Shopping at a local farmer’s market  connects you to where your food comes from.

Through Community Supported Agriculture (CSA) you can purchase seasonal produce directly from local farmers. A CSA-participating farm offer a number of “shares”. Generally you pay up-front. This helps pay for seeds and plants, greenhouse expenses, equipment, labor, and other costs related to the workings of the farm. The farm grows food for participating members. CSA members receive a weekly or biweekly share of the farm’s harvest. It’s a win-win. Community members become shareholders in the farm and the farm has a steady supply of revenues it can count on.

Did you know CSA’s began in Japan in the mid-1960s and 1970s, in response to consumer concern about the increasing use of pesticides in industrial farming?

I enjoy receiving farm fresh, seasonal vegetables every week from Central City Co-op! Find a local market here

For More Empowerment

7 Benefits of eating Local Foods

Why Buy Local Food? It’s Healthier for You and Better for the Environment

References:

  1. Nestle, Mario. (2006). What to eat. New York, NY: North Point Press.
  2. Hyman, Mark. (2020. Food Fix: How to save our planet, our economy, our communities, and our planet – one bite at a time. New York, NY: Little Brown Spark, Hatchette Book Group.

Updated from February 2018 post 

Good Mood Rainbow Foods

What colors are on your plate? How many colors from nature do you eat each day?

Rainbow vegetables and fruits are powerful brain foods. They provide the micronutrients necessary for your physical and mental health:

Rich in powerful antioxidant, anti-inflammatory, and DNA-enhancing properties, they fuel your brain, provide essential nutrients and reduce inflammation. There is a strong link between inflammation, mood, and mental health.

Loaded with fiber, these foods also feed the good bacteria in your gut.  The trillions of bacteria in your gut influence your mood, brain functions and mental health. Rainbow foods are good mood foods.

[su_expanding_quote_book alignment=”full” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”Mother Nature created a world full of brightly colored fruits and vegetables – all with their own unique phytonutrients to promote health. These rainbows – sometimes referred to as “brainbows” – are chockful of fiber and phytonutrients. Flavonoids are responsible for the bright colors. Purple foods like eggplant and berries, boast phytochemicals called anthocyanins, which have amazing anti-inflammatory properties. Orange options like carrots and sweet potatoes, get their sunny color from, which convert into brain-boosting vitamin A. Reds – from strawberries to tomatoes – signal lycopene, an antioxidant dynamo.” short_quote=”Mother Nature created a world full of brightly colored vegetables, all with their own unique phytonutrients to promote health”]

Here is a quick list of rainbow foods, and reasons to eat them. How many of these foods do you eat?

Greens are SO nutrient-dense, I’ve written about them separately — Good Mood Leafy Greens. and 10 Ways to Boost Your Mood with Leafy Greens. Aim to eat greens every day.

 

Colors Foods Benefits
Red Beets

Cherries / Cranberries

Kidney beans

Red apples and pears

Red bell peppers

Red cabbage

Strawberries/Raspberries

Red potatoes

Red quinoa

Radicchio

Watermelon

 Improves memory and mood

Decrease brain fog

Improves digestion

Improves heart health

Lowers blood pressure
Orange Carrots

Oranges

Peaches /apricots

Cantaloupe

Mango

Papaya

Butternut squash

Sweet potatoes

 Improves digestion

Boosts immunity

Helps cells communicate

Prevents cellular damage

Improves better cognitive performance reduces risk of cognitive decline
Purple Blueberries / Blackberries

Elderberries

Eggplant

Plums

Purple grapes

Purple carrots

Purple cabbage

Purple potatoes

Black quinoa

Black beans

 Improves memory

Improves circulation

Boosts brain activity

Boosts immunity

Improves digestion

Blood sugar regulation
White Onions / garlic

Cauliflower

Turnips

Jicama

Bananas

Peaches

Parsnips

Mushrooms

Rutabagas

White radishes

White beans

 Reduces blood pressure

Boosts immunity

Helps new cell growth

Improves blood circulation

Helps detoxification

Protects cells

What to Do?

Which fruits and veggies do you regularly eat?  What can you add to build a rainbow in your meals?

  • Identify opportunities to make small, positive changes.
  • Find ways to build a rainbow in every meal.
  • Expand your palate and maximize the range of nutrients that are beneficial to your brain.
  • Eat for pleasure. Eat for life!

Here are a couple of ways to put more colors on your plate:

Bean Salads

Potato Salads

Grain Bowls – Wholefully

Sheet Pan Dinners – Cooking Classy

Sheet Pan Dinners

[su_expanding_quote_book alignment=”full” source_author=”Leslie Korn” source_title=”Nutrition Essentials for Mental Health” full_quote=”Eat all the colors of the “brainbow”. Eat whole, nutrient-dense foods from the whole color spectrum to obtain your nutrients. Preparing fresh food is an act of self-nourishment, emotionally as well as physically. The stressors of modern-day life cause us to dissociate from the simple, self-care rituals that invigorate us. Food gathering, preparation, and sharing is a ritual that when done well, leads is into a parasympathetic state of relaxation and provides the endorphin rush of attachment and connection.” short_quote=”Eat whole, nutrient-dense foods from the whole color spectrum to obtain your nutrients.”]

Next Steps

  • Aim for at least 3 – 4 colors on your plate each meal
  • List the fruits and veggies you regularly eat
  • Try 1 new veggie each week
  • Find new ways with a veggie you love
    • Breakfast smoothie
    • Grain bowl
    • Roasted, pureed, shredded
  • Share! Let me know how it goes. I’d love to cheer you on 😊

Updated from August 2021 post.