Don’t Throw Out Your Thanksgiving Turkey

Did you know that 200 million pounds of turkey will be thrown away after Thanksgiving? Here are four ways to prevent throwing out turkey and reducing waste.

[su_expanding_quote_web alignment=”right” source_site=”Natural Resources Defense Council” source_url=”https://www.nrdc.org/experts/yvette-cabrera/giving-thanks-and-wasting-less” full_quote=”Americans will toss a whopping $282 million of uneaten turkey into the trash this Thanksgiving, contributing to the $165 billion in uneaten food Americans waste every year. Along with trashing uneaten turkeys, they’ll be wasting the resources necessary for its production. That’s enough turkey to provide each American household that is food insecure with more than 11 additional servings. 17.9 million American households suffer from food insecurity.” short_quote=”Americans will toss a whopping $282 million of uneaten turkey into the trash this Thanksgiving, “]

1. Get Your Kitchen Ready
Clear out your fridge and freezer a week before. Use what you have for weekday meals. This also makes room for the food you will buy and prep for Thanksgiving – and for leftovers. Eat down your fridge as my sister-in-law would say. Some ideas:

  • Breakfast egg casseroles: use any veggie and leftover meats
  • Baked oats: mix chopped veggies with oats and eggs and bake
  • Clean out the Fridge Soup
  • Meal Salads: toss leftover meats, grains, veggies with greens and salad dressing
  • Lunch wraps: spread hummus or mashed avocados on tortillas, add leftovers
  • Smoothies: add in a handful of greens and random veggies / fruits
  • Pesto: great ways to use greens and wilting herbs (cilantro, parsley, basil)

2. Go Less Disposable, More Re-useable

Two places to reduce waste are:

  • Food storage containers – Glass is best so you can see what’s inside. Dollar Store and mason jars are budget-friendly. Have masking tape and marker to date and labels.
  • Beverages – Did you know water is the most common nutritional deficiency in the U.S.? Did you know there are no regulations on bottled water? Skip plastic water bottles and kids juice pouches.
    • Invest in a glass drink dispenser
    • Serve filtered tap water – you will save money and reduce plastic bottles excess
    • Add fruits or herbs to water dispenser: oranges, lemon or cucumbers slices, mint or basil
    • Make homemade, chilled iced tea. No sugar necessary with fruit / herbal teas
    • Drinking glasses from Dollar store are budget-friendly. Use markers so each guest uses only one glass. If  choosing disposable, aim for biodegradable

3. Be Food Savvy

  • Go with tried and true recipes (skip throwing out food for experiments gone wrong)
  • Plan smaller portions. No one will eat a full serving of every dish
  • Use the Guest-imator.  Created by the Natural Resources Defense Council, this free online portion calculator helps you estimate how much food you will need to prepare each dish.
  • Use a Shopping list, so obvious but seriously makes a difference
    • Stick to your list to avoid tantalizing food and impulse buys
    • Reduces the gas and number of trips to grocery store for item you frogot
  • Save your veggie scraps
    • Don’t peel your potatoes or veggies if local and/or organic
    • Keep vegetables bits (tops of celery, ends of green beans and leeks, etc) in a container or bag as you go
    • Use scraps in you turkey stock. OR store the bag of veggie scraps in your freezer and make vegetable broth later. Simply simmer them in water for an hour and strain.

4. Plan Your Leftovers Before You Start Cooking

  • Will you give away leftovers? Invite guests to bring their own containers, or use restaurant take-out, recycled containers
  • Choose leftover meals/recipes
  • Store leftovers in clear glass containers. Use masking tape and marker to date and label. Unidentified food goes bad and gets thrown away. Food not eaten by the 3rd day, goes in the freezer. Slice and/or shred the turkey meet and store it in an airtight container 3 – 4 days. Leftover turkey can be frozen up to 6 months
  • Decide what to freeze – Subdivide food from big containers not eaten within 4 days into mason jars or container jars. I like 12-oz mason jars because it makes one serving. Label and freeze. For large amounts of soup, mashed potatoes etc. that make for a meal another day, I re-useable Ziploc bags. Make sure to date and label. Once frozen it becomes a mystery if it’s not identified
  • Make Turkey Stock – Easy to do with the bones of the carved turkey, veggie scraps, some extra onions and carrots. Make it part of clean up

Leftover Meal Ideas

Check these recipes out ahead of time. Choose 1 – 3 . Print them. Plan them into your weekly menu.

For more waste reducing tips visit:

This Thanksgiving, Be More Grateful than Wasteful – NRDC

Take Food Waste Off the Thanksgiving Menu

 

10 Ways to Improve your Digestion and Brain Health with Leafy Greens

Leafy greens give you the most nutrients per calorie. Rich sources of fiber, vitamins C and A , B3, magnesium, potassium, calcium, iron and vital phytochemicals  (natural plant compounds with antioxidant, anti-inflammatory properties), these plant foods boost your mood, brain health and immune system. Make greens part of your meals. Choose the ones you most enjoy. Discover new leafy greens and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts). Find the ways that work best for you.

[su_expanding_quote_book alignment=”right” source_author=”Leslie Korn, MD” source_title=”Nutrition Essentials for Mental Health” full_quote=”Green plants are rich in chlorophyll, the green color of plants that helps to clean and build blood. It inhibits bacterial growth, yeasts and fungi in the digestive tract, purifying the body of toxins. It is anti-inflammatory and helps to renew cells and support healthy gut bacteria. It is an energizing food important to people with fatigue-related conditions, depression and IBS (inflammatory bowel syndrome” short_quote=”It is an energizing food important to people with fatigue-related conditions, depression and inflammatory bowel syndrome”]

Salads: Add rainbow vegetables and use leafy varieties to keep salads tempting – arugula, spinach, bok choy, kale and different lettuces

Coleslaws– Use different cabbages, add colored veggies, herbs, nuts and seeds

Cruciferous Salads – Go beyond cabbage, use any cruciferous, add any thinly sliced, or grated vegetable – carrot and beets to from fennel and jicama and more. Skip the mayo and use a tangy vinegar-based dressing

Breakfast Smoothies – always add protein, and health fat (nut butter, flaxseed, chia seed, kefir or milk of choice)

Egg Casseroles, breakfast tacos and omelets

Roasted vegetables – Use cruciferous vegetables with sweet potato and other root vegetables.

  • Add chopped herbs before roasting – rosemary, sage, thyme
  • Or after roasting – basil, cilantro, mint, parsley

Chicken and Veggie Sheet Pan Dinner

Add to grain bowls and pasta dishes – leafy greens, herbs, chopped or grated broccoli/cauliflower

Add leafy greens – such as spinach, kale, Swiss chard –  to soups, chilies, stews the last few minutes of cooking.

Or serve with chopped herbs (such as cilantro, parsley) on top

Make Pesto

  • Roast on fish, or chicken
  • Spread on breakfast toast, or rice cakes for a snack
  • Use as a sandwich spread or veggie dip
  • Toss with pasta, or grain bowls
  • Add to salads

Use in lunch wraps with hummus, pesto,  leafy greens and leftovers

Use the Swiss chard or collard greens as the lunch wrap. Spread hummus, Greek yogurt or pesto and add leftovers. Or shredded veggies like carrot or beet and chopped nuts or seeds.

[su_expanding_quote_book alignment=”full” source_author=”Elson M. Haas MD” source_title=”Staying Healthy with Nutrition” full_quote=”Chard is about one-third protein and a good fiber food. Collards are among the richer sources of Vitamin A, folic acid and vitamin C are strong. Minerals calcium, potassium, iron and zine are plentiful as are multiple phytochemicals.” short_quote=”Chard is about one-third protein and a good fiber food”]

 

Updated from original post published October 2021

Good Mood Leafy Greens

Eating leafy greens regularly is one of the most powerful ways to care for your mental fitness, brain and physical health.  They are a rich source of B vitamins, linked with better mental functioning and keeping your brain healthier and sharper as you age. They contain vitamin K which has been shown to boost memory, and phytochemicals that protect neurons from damage caused by oxidative stress. Loaded with  immune protective micronutrients, leafy greens also:

  • reduce inflammation (high brain inflammation is part of depression and anxiety)
  • improve your immune system’s resistance to viral and bacterial infection
  • work together to enhance defenses against destructive toxins
  • detoxify and remove carcinogenic compounds from your body
[su_expanding_quote_book alignment=”full” source_author=”Leslie Korn, MD” source_title=”Nutrition Essentials for Mental Health” full_quote=”Green plants are rich in chlorophyll, the green color of plants that helps to clean and build blood. It inhibits bacterial growth, yeasts and fungi in the digestive tract, purifying the body of toxins. It is anti-inflammatory and helps to renew cells and support healthy gut bacteria. It is an energizing food important to people with fatigue-related conditions, depression and IBS (inflammatory bowel syndrome” short_quote=”Green plants are rich in chlorophyll. It is an energizing food important to people with fatigue-related conditions, depression and inflammatory bowel syndrome”]

Varieties

Did you know there are at least 18 different varieties of lettuce? Leafy greens also include:

  • Arugula
  • Beet greens – cut thin like coleslaw and add to salads, add to soups and chili or stir-fry
  • Collard greens – you can use as a wrap instead or tortilla
  • Escarole
  • Kale
  • Mustard greens – add to omelets and frittatas, bean dishes and stir fry
  • Radicchio
  • Sorrel
  • Spinach
  • Swiss chard
  • Turnip greens 
[su_expanding_quote_book alignment=”full” source_author=”Dean Sherzai, MD, PhD and Ayesha Sherzai, MD, MAS” source_title=”The Alzheimer’s Solution” full_quote=”When you want more bang for your nutritional buck, eat your greens. Greens are one of the most nutrient-dense foods in the world; that is, they are high in nutrients and low in calories. They pack so much in: phytochemicals, vitamins, minerals, fibers, good carbohydrates, even protein. Almost all studies done on brain health and nutrition show that the foods that stand out for people who have the best brain health and general health are greens. It’s always greens.” short_quote=”Studies on brain health and nutrition show that the foods that stand out for people who have the best brain health and general health are greens”]

Kale is packed with

  • 45 different varieties of protective antioxidant flavonoids
  • vitamin A which can improve learning skills
  • mood-elevating vitamin C
  • vitamin K which boosts memory
  • essential minerals that protect against cognitive decline

[su_expanding_quote_book alignment=”full” source_author=”Rebecca Katz” source_title=”The Healthy Mind Cookbook” full_quote=”Swiss chard is agreat source of memory-boosting vitamin K. It’s also loaded with vitamin A, which has been linked with improvements in various learning skills. The array of B vitamins here, including folate and B6, may help keep the brain healthier and sharper as we age. Swiss chard also contains the minerals iron and zinc. Avoiding iron deficiencies is critical to avoiding cognitive complications in life. And zinc boosts our memories and may help keep depression at bay.” short_quote=”The array of B vitamins may help keep the brain healthier and sharper as we age.”]

Cruciferous vegetables

[su_expanding_quote_book alignment=”full” source_author=”Rebecca Katz” source_title=”The Healthy Mind Cookbook” full_quote=”Broccoli has B vitamins in abundance which is linked with better mental functioning, and as we get older, the prevention of dementia. Cabbages are especially powerful brain foods. Red cabbages have antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. Cauliflower is a great source of vitamin C which is good not only for overall health of your brain but may elevate your mood. Kale is packed with 45 different varieties of antioxidant phytochemicals and mood-elevating vitamin C. ” short_quote=”Broccoli has B vitamins in abundance…”]

These are in the same nutrient dense leafy greens category. The name comes from the flowers, with four equally spaced petals in the shape of a cross. They have antioxidant phytochemicals that protect neurons from damage caused by oxidative stress. And lots of memory-boosting vitamin K. Cruciferous vegetables include:

  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collards
  • Kale
  • Kohlrabi
  • Mustard greens
  • Turnip greens
  • Watercress

What to Do?
Leafy greens are very versatile. Enjoy them in salads, soups and stews, or stir fries. Blend them into pesto and serve over fish or chicken, pasta or roasted vegetables. Add them to smoothies, blender muffins and pancakes.

Good Mood Orange Foods: 8 Sweet Potato Recipes

Did you know sweet potatoes have more potassium than bananas? Sweet potatoes are an easy way to boost your overall health, and are loaded with good mood nutrients.

Nutrient-rich

  • High in vitamins A, C and E – one sweet potato has 5x the recommended daily allowance of Vitamin A
  • Essential minerals magnesium and potassium. Potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure
  • Carotenoids. These powerful phytochemicals protect against oxidative stress and facilitate communication between your cells. Beta carotene is good for your brain. It is also strong immune enhancer (boosts your immune system)

Fiber Rich
Fiber swerves two functions in your digestive tract which aid mood balance

  • Helps with digestion and feeds “good” gut bacteria
  • Removes toxins and waste from your body

Versatile
You can get two meals out of one effort. Just double the amount of sweet potato you cook

  • Roasted – use the additional sweet potato for breakfast, use as the base for leftover chili or bolognaise for twice-baked potatoes
  • Pureed –turn into a Sweet Potato Shepherd Pie or use for breakfast in smoothies, oatmeal, pancakes, or muffins
  • Steamed – use in breakfast hash or add to salads

Sweet potato can be substituted for pumpkin. I’ve certainly done that a number of times. Especially in oatmeal, smoothies and pureed soups.

NOTE: A yam is NOT a sweet potato. Nutrient-rich sweet potatoes are a native plant of the Americas. Yams are a starchy root that originated in Africa and Asia.

Here are some of my favorite recipes.

Black Bean Sweet Potato Enchiladas – Weelicious

I add either chopped kale or spinach.

Sweet Potato and Butternut Squash Puree as a side to meatloaf or pork tenderloin. Re-purpose into Sweet Potato Shepard Pie

Stuffed Sweet Potatoes
So many options online! Choose recipes that include all macronutrients (protein, healthy fats) and have micronutrient diversity (multiple veggies). Add spices and herbs to boost the nutrient content – and flavor.

Here a couple of my favorites:

Chickpea and Spinach – The Last Ingredient

Use this as a base recipe. Add additional veggies:

  • Red bell peppers or poblano peppers
  • Broccoli or shredded Brussels sprouts

Add fish or meats

  • Shrimp, or salmon (canned or leftover roasted salmon)
  • Leftover ground beef/turkey or chicken

Mexican Quinoa Stuffed Sweet Potatoes – Simply Quinoa

Turkey Taco Stuffed Sweet Potatoes – Cookin Canuk
Add more veggies — . It’s a great ways to use leftover roasted vegetables!

Sweet Potato Shrimp Hash – Babaganosh

Make a double recipe. Re-purpose into another meal

  • Make into a wrap with guacamole and greens
  • Toss with leafy greens and cilantro into a salad. Add chopped veggies like bell peppers, celery and tomato.

Meal Salads

Lentil and Sweet Potato Salad – NY Times Cooking
Enjoy as a side dish with roasted fish, meatloaf or pork tenderloin.
Re-purpose into a meal by mixing with greens (arugula, spinach, shredded kale or green leafy mix) tossed with balsamic vinaigrette.
You can use canned beans (black, white or kidney beans) instead of lentils

Roasted Beet and Butternut Salad – Girl Heart Food
LOVE this! The colors are glorious, the flavor delicious. Use as a side with dinner; pairs nicely with pork tenderloin. Make extra to turn into into lunch the next day:

  • Toss with greens
  • Add roasted pumpkin seeds or chopped nuts (almond, pecan, walnut)

What to Do?

Eating orange foods has never been so easy 😁

Good Mood Orange Foods

Pumpkin, carrots, sweet potato oh my! Boost your mood, feed your brain. Eat more orange foods, here’s why.

Rich in magnesium essential for mental fitness and brain health
This macromineral is required for the proper function of nerve and brain cells. It’s a vital ingredient for your brain’s chemistry. It directly stimulates brain growth. Magnesium has a role in hundreds of different chemical reactions that occur in a healthy body. Yet, more than fifty percent of people in the U.S. are deficient in magnesium.

[su_expanding_quote_book alignment=”full” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”I think of it as a way to flow energy from the sun all the way to your brain; it’s the mineral at the center of photosynthesis. Magnesium is one of the very first nutrients shown to help depression. Numerous studies have identified a connection between magnesium deficiency and poor mood.” ” short_quote=”Magnesium is one of the very first nutrients shown to help depression”]

Carotenoids for better cognitive performance and brain health
Carotenoids are deep orange, yellow or red colored compounds plants use as protective mechanisms. They also help plants attract birds and insects for pollination. Higher carotenoid consumption is linked to better cognitive performance and a reduced risk of neurodegenerative diseases like Alzheimer’s and dementia. In your body, carotenoids enhance cell-to-cell communication. and play innumerous functions helping prevent cancer and protecting your skin and eyes from damaging effects of ultraviolet light. More than 600 carotenoids have been identified. Two are particularly potent in antioxidant and anti-inflammatory properties:

  1. Beta-carotene can help repair damaged DNA and prevents the oxidization of cholesterol. This is the type of cholesterol that builds up in blood vessel walls and contributes to the risk of brain strokes and heart attacks. Getting extra beta-carotene in your diet may help to prevent the progression of atherosclerosis, cognitive decline and heart-disease.
  2. Alpha-carotene protects against cancer and is linked to biological aging. As your body ages, it loses its ability to fight the effect of free radicals. Oxidative stress due to free radicals impacts the central nervous system and can lead diseases such as Alzheimer and dementia. The more alpha-carotene you eat, the slower your body shows signs of aging.

High in fiber crucial for a healthy brain
Fiber helps control cholesterol and blood sugar. This can help reduce the amount of artery-clogging plaque in your brain’s blood vessels. High-fiber diets may also lower blood pressure which reduces the risk of brain bleeds.
High fiber intake increases healthy bacteria in your gastrointestinal tract (gut), while decreasing the unhealthy bacteria. Gut health is linked to brain health.

[su_expanding_quote_book alignment=”full” source_author=”Leslie Korn, MD” source_title=”Nutrition Essentials for Mental Health” full_quote=”Fiber has no calories or food energy, yet it is essential to a healthy colon and to mental health. It slows down digestion which also slows the down the absorption of glucose. It provides the soil for the microbiome garden and allows healthy bacteria to grow. ” short_quote=”Fiber provides the soil for the microbiome garden and allows healthy bacteria to grow”]

What to Do?

  1. For one week track many orange foods you eat
  2. Aim to increase by at least 1 -2 each week
  3. Try new/different orange fruits and vegetables. There is a wonderful variety of winter squashes waiting to be discovered!

🍊 🍊 🍊 Fruits 🍊 🍊 🍊
Cantaloupe
Mangos
Oranges
Papaya
Pears
Persimmons

 🥕 🥕 🥕  Vegetables  🥕 🥕 🥕

Carrots
Corn
Onions
Yellow and orange bell peppers
Potatoes
Rutabagas
Sweet potato
Winter squash: pumpkin, butternut squash, delicata, kabocha and spaghetti squash

Your Digestion and Your Brain

Better digestion is linked to better brain health.

The goal of digestion = reduce food into nutrient molecules so miniscule they can be absorbed through your intestinal wall. Your bloodstream picks them up and carries them throughout your body. Every cell of every tissue of every organ depends on your digestive system to provide the nutrients to keep on functioning.

Your brain has a direct effect on your digestive system
If you don’t pay attention what and when you are eating, your brain cannot trigger the proper digestive processes for the foods you’re eating:

  • Saliva, containing special enzymes, to start the chemical breakdown of carbohydrates in your mouth.
  • Gastric juices secreted in your stomach to breakdown proteins for digestion and to kill bad bacteria and parasites. Stomach (hydrochloric) acid is a good thing – it’s a first line of defense of your immune system
  • Bile and pancreatic juices to complete the chemical digestion of carbs, proteins and fats into microscopic nutrient molecules

If your body cannot adequately break down the food you eat, this can cause cascading effects:

  • Proteins putrefy, carbohydrates ferment, fats go rancid
  • Undigested food impacts the lining of the small intestine. It can become leaky. Proteins and fats can pass through in inappropriate sizes, which overwhelms the immune system
  • Bad bacteria in your gut becomes unbalanced. Healthy gut bacteria is linked to brain health
  • Inflammation increases leading to chronic diseases, including mental health and neurodegenerative illnesses

Your digestive system has a direct effect on your brain
Did you know that your gastrointestinal (gut) contains more neurotransmitters than your brain? It is highly wired to your brain. Messages travel back and forth. When those messages are altered in any direction – from the brain to the gut or the gut to the brain – your health will suffer.

Your gut health determines

  • what nutrients are absorbed
  • what toxins, allergens and microbes are kept out

Gut health could be defined as the optimal digestion, absorption and assimilation of food. This promotes mental fitness and brain health.

[su_expanding_quote_book alignment=”full” source_author=”Leslie Korn, MD” source_title=”Nutrition Essentials for Mental Health” full_quote=”The gut is often called the second brain because it is a major source of neurotransmitter production in the body. It is not surprising that people with chronic digestive problems are often anxious and depressed. The digestive system generates healthy bacteria and neurotransmitters that support efficient brain chemistry. Where there is mental illness there is a history of digestive problems.” ” short_quote=”The gut is often called the second brain because it is a major source of neurotransmitter production in the body”]

You are what you absorb
Even if you are eating nutrient-dense whole foods that optimize mental fitness and brain health, they will literally go down the toilet if you are not digesting properly.

What to Do

[su_expanding_quote_book alignment=”right” source_author=”Mark Hyman, MD” source_title=”UltraMind Solution” full_quote=”With digestive issues specifically, we gain tons of benefits from the fiber found in plants, which feeds our good gut bacteria, calms inflammation, supports nutrient absorption, strengthens our immune system, and helps us eliminate toxins, among many other important jobs — it impacts everything. When we look at studies of the world’s longest-lived populations, we see a common theme of whole, natural plant foods, and other studies show that even if people are eating some animal products, their health is equal to those who aren’t as long as they’re eating lots of vegetables and are generally health-conscious. That’s because plants contain powerful information in the form of nutrients and compounds (orange and yellow foods contain carotenoids, purple and blue foods have anthocyanins, and sulforaphanes are in green cruciferous veggies). The more variety and color in your diet, the healthier it is, because that means more medicine for your cells.” short_quote=”The more variety and color in your diet, the healthier it is, because that means more medicine for your cells.”]
  • Eat mindfully. Embrace the whole sensory experience. The thought, sight and smell of food trigger effective digestive processes and enhance the experience of texture and flavors.
  • Slow down to eat. Digestive enzymes flow best in a state of relaxation. Stress interferes with digestion. It also takes 20 minutes for your stomach to message your brain that it is full.
  • Eat more fiber – feeds our good gut bacteria, calms inflammation, supports nutrient absorption, strengthens our immune system, and helps us eliminate toxins.
  • Add fermented foods to your diet – they too feed the good bacteria in your gut and improve brain health
  • Connect with your digestive system. How is it working?
    The RESTART Program is a powerful way to find out

Seasonal Fiber-rich Recipes

[su_expanding_quote_book alignment=”right” source_author=”Leslie Korn, MD” source_title=”Nutrition Essentials for Mental Health” full_quote=”Fiber intake is essential to mental health. Soluble fiber slows down digestion. It increases the feeling of fullness and slows down the rate at which the stomach empties. This slows down the absorption of glucose, essential in the diets of people with diabetes. Insoluble fiber absorbs water and puffs up like a sponge passing through the digestive tract and pushing materials through.” ” short_quote=”Fiber intake is essential to mental health”]

15 Chia Puddings – A Glow Lifestyle

Chia has both soluble and insoluble fiber. And it has the added benefit of being rich in Omega-3 fatty acids, vital nutrient for your brain.

5 Delicious, Nutritious Chili Recipes – Color My Food

10 Delicious Nutritious Pumpkin Recipes – Color My Food

Best Kale Salads – Pinch Me Good

Bad Mood Foods

Good Mood Foods optimize brain function and overall health. 

The explosion in whole food diets – paleo, vegan, keto – is in direct response to the recognition that what we eat impacts our physical health. And the planet’s health. Now there is growing evidence of the connection between food and mental health  and also neurodegenerative diseases. 

[su_expanding_quote_book alignment=”right” source_author=” Dean Sherzai, MD, PhD and Ayesha Sherzai, MD, MAS” source_title=”The Alzheimer’s Solution” full_quote=”Food is the single greatest tool we have for building better brain health. A brain-healthy diet results in better cognition. With every meal you eat, you either make or break your brain. You choose, with every bite which direction to tile the needle. The good news is that if every meal can damage, then every meal can heal. That’s the power of food. We can move beyond simply consuming calories for survival.”, The Alzheimer’s Solution” short_quote=”Food is the single greatest tool we have for building better brain health.”]

My approach is to focus on foods that nourish your body. This leaves little room for foods that can negatively impact mental fitness and cause degenerative brain diseases.

Yet it is important to beware of brain-damaging, bad mood foods (they literally cause bad moods). Avoid — or minimize – these foods.

Refined Carbohydrates and Sugar
Consistent, excess sugar causes inflammation which is linked to cognitive decline. Sugar is a major contributor of disease. 

[su_expanding_quote_book alignment=”full” source_author=”Kelly Brogan, MD” source_title=”A Mind of Your Own” full_quote=”The Western diets is packed with sugar from refined flours and processed foods. The excess in sugar can damage arteries leading to the brain and various brain structures. The combination of that with bad fats and little fiber to regulate glucose release (energy source for brain neurons and the body) creates a toxic concoction that damages the brain. The brain simply gets too much energy too quickly, forcing the body to work overtime and stressing and overwhelming it at the cellular level.” short_quote=”The Western diets is packed with sugar from refined flours and processed foods. “]

Processed Foods
Processed foods give us more calories for less nutritional value. Food manufacturers increase amounts of salt, fats, sugar, artificial coloring, and scent until the quantities are literally toxic. 

Industrial Seed Oils

Industrial seed oils are highly processed oils extracted from soybeans, corn, rapeseed (the source of canola oil), cottonseed, and safflower seeds. These were introduced into the American diet in the early 1900s. 

  • Hydrogenated and Partially Hydrogenated Fats/Oils (all) 
  • Canola Oil/Rapeseed Oil
  • Corn Oil
  • Cottonseed Oil
  • Soybean Oil
  • Vegetable Oil
  • Vegetable Shortening
[su_expanding_quote_book alignment=”right” source_author=”Leslie Korn ” source_title=”Nutrition Essentials for Mental Health” full_quote=”There are vital links between what we eat, how our brains function – or don’t – and our capacity to think and feel. Data on relationships between diet and rates of depressed mood, dementia and other common mental health problems support the central role of nutrition in the world’s major healing traditions from earliest historical times. Almost half of the studies on nutrition and mental health published between 1971 and 2014 reported significant positive relationships between diet and depressed mood. In keeping with the latest research findings, changes in diet are frequently prescribed as a central part of treatment in Chinese and Ayurveda, on the assumption that without treating imbalances in the body at a basic level, there may be little hope for changing the factors that manifest as illness” short_quote=”There are vital links between what we eat, how our brains function “]

What To Do?

 

6 Delicious, Nutritious Pumpkin Recipes

Did you know that pumpkin packs an abundance of disease fighting nutrients? It also has wound healing, antimicrobial, anti-inflammatory, antioxidative, anti-ulcerative properties .
Extremely high in fiber, and low in calories, pumpkins are a rich source of:

  • amino acid tryptophan (important for production of serotonin in the body – key to brain function, is associated with positive mood and has a role in healthy sleep)
  • essential fatty acids
  • essential minerals potassium, magnesium
  • vitamins A, C and E
  • carotenoids, tocopherols and many phytochemiclas

“Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man. Carotenoids are deep orange, yellow or red colored fat-soluble compounds that help protect us from free radicals, improve our immune response, and enhance cell-to-cell communication. Foods rich in carotenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including those of the lung, colon, bladder, cervical, breast and skin. The combination of carotenoids, potassium, magnesium and folate found in pumpkin offers protection against cardiovascular disease.” – Superfoods RX by Pratt, Steven and Matthews, Kathy

I used to think of pumpkins only as Halloween jack-o-lanterns and mushy pumpkin pies at Thanksgiving. Pumpkins didn’t register on my radar as a food, much less a superfood.

Now when fall comes around, I enthusiastically put it into my food.

Organic canned pumpkin is easy to incorporate into recipes, high in fiber and low in calories. But I recently made my own homemade pumpkin puree. from our leftover Halloween pumpkin. I used some to make Pumpkin Shrimp Curry and froze the remaining puree in mason jars for another day.

I feel like Linus waiting in his pumpkin patch for the Great Pumpkin. Sadly, Linus is always left waiting but never gives up hope. My hopes on the other hand, come to fruition as great pumpkins turn into great dishes this fall and boosting our immune system.

“Pumpkins contain carotenoids important for immune function. They are good sources of beta-carotene, alpha-carotene, lutein and zeaxanthin, antioxidants belonging to a group of pigments called carotenoids. Carotenoids defend the body’s tissues against oxidative damage, helping to prevent chronic diseases and premature aging. They help protect the eye from damage and improve several aspects of visual performance.” SuperImmunity by Fuhrman, Joel.

Here are some of my favorite ways to use pumpkin puree:

Pumpkin Hummus

Creamy Pumpkin Coconut Soup – Naturally Ella

One Lovely Life: Pumpkin Chili

Pumpkin Shrimp Curry

Pumpkin Turkey Meatballs – Paleo Running Momma

I like to serve with a green salad + 3 colors and over quinoa, on occasion with orzo.

Parmesan Pumpkin Quinoa – I Food Real

This is so YUMMY and versatile. I used it

  • as a side with roasted fish, chicken or pork tenderlon
  • lunch salad tossed with greens
  • as a breakfast bowl
  • it can stand alone as a vegetarian meal topped with pumpkin seeds or chopped nuts

For More Empowerment
8 Impressive Benefits of Pumpkin

Top 5 Reasons to Eat More Pumpkin (Benefits, Nutrition & More): Dr. Axe

Originally published October 2017

Nuts and Seeds are Good Mood Foods

Your brain is an energy-hungry powerhouse. That’s why you need to keep your brain fueled with nutrient-dense foods to maintain its optimal performance. Nuts and seeds are loaded with nutrients that your brain needs for energy, concentration, mood, sleep, and to avoid memory loss — which all have an impact on your mental health.

The brain is highly susceptible to oxidative stress, a major contributor to neurodegenerative diseases. Oxidative stress and inflammation impact the aging process, mild cognitive impairment, depression and other brain disorders.

Good mood foods help support the nutritional requirements for mental health, and protect the brain from degenerative damage.

How?
A small serving of nuts/seeds provides a mix of healthy fats, proteins and slow-burning carbohydrates to:

  1. Make the neurotransmitters necessary for brain cells to communicate
  2. Keep your mood, motivation, and energy stable

In addition nuts and seeds are:

  • known to decrease inflammation
  • rich in antioxidant vitamins, especially B1, B9 and E. Vitamins protects cells from oxidative stress caused by free radicals. Vitamin E can support brain health especially in older age
  • are good sources of essential minerals magnesium, copper, manganese, zinc, iron
  • are a major source of L-argine – an amino acid that helps cerebral blood flow and cognitive function
  • benefit the brain by enhancing cognition, memory, recall and rest
  • rich in fiber — an easy way to keep your appetite satisfied, while also fueling healthy digestion and your gut health

[su_expanding_quote_book alignment=”right” source_author=”Sarah Ballantyne, MD” source_title=”Paleo Principles” full_quote=”A palmful of nuts or seeds per day is associated with many health benefits. However, more is not better, and there are good reasons to limit nut and seed consumption to about an ounce a day. It’s easy to overdo it with nuts and seeds. If you have trouble moderating portion size, try thinking of them as a condiment – sprinkling on salads or veggies, instead of eating of eating them as a snack. 2 tablespoons of nut butters is more than an ounce” short_quote=”limit nut and seed consumption to about an ounce a day”]

Which Nuts?

  • Almonds contain a potent brain ingredient called phenylalanine, an essential amino acid that helps produce mood stabilizing hormones adrenaline, noradrenaline, and dopamine. They are rich in vitamin E, a great source of riboflavin, iron, magnesium, and L-carnitine, help improve memory by reducing neuronal degeneration.
  • Brazil nuts are a fantastic source of selenium, a hard-to-get antioxidant mineral.
  • Cashews contain over 80 nutrients and help increase oxygen flow to the brain. They are good sources of fiber, protein, iron, magnesium, phosphorus, zinc, copper, and manganese as well as sources of polyunsaturated and monounsaturated fats. They also contain the essential amino acid tryptophan, which increases levels of serotonin. Serotonin impacts every part of your body, from your emotions to your motor skills. It can be considered a natural mood stabilizer and helps with sleeping, eating, and digesting.
  • Pistachios are rich in prebiotic fiber.
  • Walnuts high in anti-inflammatory omega-3 fats, contain up to 20% protein, omega-6 and omega-3 fatty acids essential for healthy brain cell membranes, vitamin E and B6, and help maintain healthy levels of the calming neurotransmitter serotonin which influences our moods and appetite.
  • Pecans provide more than 19 minerals and vitamins including vitamin A, multiple B vitamins, folic acid, calcium, magnesium, phosphorus, and zinc.

Eat Seeds
Loaded with vitamins and minerals, like magnesium, vitamin E, and zinc, seeds make a great addition to any diet. They are so simple, inexpensive, and versatile.

  • Some are great sources of protein and provide the amino acid building blocks your brain needs to repair.
  • They are rich sources of healthy fats like omega 3. In addition, seeds contain more optimal ratios of omega 3 to omega 6, helping to modulate inflammation to protect the health of your brain cells from oxidative damage. This helps regulate blood pressure and gives you a lower risk of a stroke.

Which Seeds?

  • Pumpkin seeds are rich in many micronutrients important for brain function including copper, iron, magnesium and zinc
  • Flax seeds contain two types of dietary fiber–soluble and insoluble–which help support gut health. Soluble fiber is fuel for beneficial bacteria in your large intestine. These bacteria produce important neurotransmitters like serotonin, dopamine, and melatonin that the brain uses to regulate mood and cognition. Flaxseeds are best eating ground
  • Chia seeds have a balance of soluble and insoluble fiber, which act as pre-and probiotics — they help feed the beneficial bacteria in your intestines. They also help produce serotonin, and other important neurotransmitters that help regulate your gut-brain connection.
  • Hemp hearts are one of the higher sources of plant protein. They contain more protein than chia seeds or flaxseeds and they provide all the essential amino acids, necessary to produce neurotransmitters. They also contain brain-healthy antioxidants as well as vitamin E and minerals. Hemp seeds have a hard outer shell and a soft inside, which is known as the hemp heart. Hemp hearts also contain the optimal ratio of omega-6 to omega-3s. They can help modulate inflammation associated with oxidative stress and deteriorating mental health
  • Sunflower seeds contain a lot of vitamin E, choline – which becomes part of your brain’s master neurotransmitter – as well as selenium which supports brain function and memory. Rich in essential fatty acids, they contain vitamins E C, B1, B3, B5, B6, calcium, magnesium, potassium, zinc and selenium. They also contain tryptophan, which helps the brain to produce the calming neurotransmitter serotonin.
  • Pumpkin seeds, also known as pepitas, are an excellent source of magnesium, zinc, copper and iron, all of which are important minerals for brain health. Magnesium is essential for a healthy brain and nervous system. Zinc plays a critical role in regulating communication between brain cells. Pumpkin seeds are high in fiber and protein; they are a rich source of manganese, magnesium, iron, phosphorus, omega 6 and omega 3 fatty acids. A daily handful of pumpkin seeds is a good source of zinc, used in the brain’s hippocampus to enhance memory. Zinc is a critical element in human health but a common nutritional deficiency, especially among children.

Caution: if you have digestive or autoimmune disorders, track the effect nuts have on your digestion. You may want to minimize or avoid nuts.

What to do?

  • Choose raw nuts as roasted nuts are often rancid
  • Use nuts as a condiment
  • For nut butters, buy the ones with oil sitting on top and no sugar added. It’s easy to add nuts and seeds to many of the dishes you already eat. Cashes are wonderful in a stirfry. Add walnuts to a morning smoothie. Toss pumpkin seeds on your favorite salad
  • Add to breakfast foods (oatmeal, pancakes and muffins)
  • Add chopped nuts to cooked grains (quinoa, brown rice etc.)
  • Top stir fry and currys with chopped nuts or seeds
  • Sprinkle nuts and seeds on salads
  •  Add to salads

Here are of my favorite, versatile delicious, nutritious nut recipes to use on fish or chicken, toss with pasta and roasted veggies, or use as a sandwich spread. They also make a great snack on rice cakes or whole-grain toast.

• Pesto – Use any herb: cilantro, parsley, basil or arugula, kale, spinach

• Romesco – Roasted red bell pepper and  almond (or walnut), yum!

Boost Your Mood with Fermented Food

Did you know that around the world the role of fermentation as medicine was practiced widely? Fermented foods are good mood foods. They feed the good bacteria in your gut (gastrointestinal tract). Maintaining healthy bacteria in your gut supports brain health.

[su_expanding_quote_book alignment=”full” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”Throughout history, fermented foods have provided bacteria in the diet. All traditional cultures fermented their foods, live in and with nature, and ate from it in a way that promoted a now endangered diversity of gut microbes. Food fermentation dates back more than seven thousand years to wine making in the Middle East. The Chinese were fermenting cage six thousand years ago. Although for centuries civilizations didn’t understand the mechanisms behind the fermentation process, the health benefits associated with fermented foods were intuited” short_quote=”Throughout history, fermented foods have provided bacteria in the diet”]

We are re-learning the importance of eating fermented foods because they are

  • are rich in enzymes, and vitamins
  • “predigest” nutrients so they are more easily digested
  • serve as natural antibiotics, antivirals, and antifungals
  • regulate immunity
  • control inflammation
  • suppress the growth of harmful bacteria
  • enhance good bacteria and minerals in your gut
  • help maintain the integrity of the intestinal lining (prevent leaky gut/Irritable Bowel Syndrome)

Fermented foods seem especially important for people with anxiety.

What foods are fermented?
  • Sauerkraut
  • Natural (no sugar) yogurt and kefir (like yogurt, but more liquid)
  • Pickles and other fermented vegetables – look for unpasteurized foods picked in brine, not vinegar
  • Kombucha – originated in China, it’s a fermented tea, effervescent and sour. It is very beneficial for the health of the microbiome
  • Kimchi – the Korean cousin to sauerkraut. It is fermented vegetable dish that usually includes Chinese (Napa) cabbage, chili peppers, garlic, radish, green onions, ginger, and salt. The cabbage and vegetables are soaked in salty brine, then rinsed prior to fermenting
  • Miso –made from fermented soybeans or grains. It is a smooth paste made from cooked soybeans, salt, a fermenting agent, and water. It adds beneficial bacteria oto the diet and a high dose of protein and B vitamins. Also, calcium, zinc, iron, copper and magnesium
  • Sourdough

These foods are rich in beneficial bacteria. This bacteria is exceptionally bioavailable, in other words, easily accepted by your body. This bacteria also produces B vitamins so important for your brain.

[su_expanding_quote_book alignment=”right” source_author=”Kelly Brogan, MD” source_title=”A Mind of Your Own” full_quote=”Kefir is a natural tranquilizer with a rich supply of tryptophan, calcium, magnesium. Kefir is rich in B vitamins. Eat only full-fat yogurt without additives and artificial sweeteners.” ” short_quote=”Kefir is a natural tranquilizer with a rich supply of tryptophan, calcium, magnesium”]

“Kefir is a natural tranquilizer with a rich supply of tryptophan, calcium, magnesium. Kefir is rich in B vitamins. Eat only full-fat yogurt without additives and artificial sweeteners.” Kelly Brogan, A Mind of Your Own

These foods also “feed” the beneficial bacteria in your gut

  • Onions and garlic, raw and cooked
  • Leeks
  • Asparagus
  • Beans
  • Bananas
  • Dandelion
  • Chia
What to Do?
  • Mix a tablespoon of apple cider vinegar with water and sip throughout the day to boost energy and balance the pH of the body
  • Add yogurt and/or kefir to breakfast smoothies, granola, overnight oats and salad dressings
  • Eat a variety of fermented foods
  • Start by eating cultured vegetables like sauerkraut and pickles
  • Have you own pickling adventure!

Fermenting foods is new for me. Here are a couple I found easy to do. Give it try! Let me know how it goes.

Easy Pickled Vegetables – Paleo Hacks

Pickled Beets – Simply Recipes

Perfect Pickled Peppers – Frugal Mom