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January is for Detoxifying

January is an opportunity to “reset” for health and habits. December always brings excess sugar and flour, stress and craziness – happy crazy but crazy nonetheless. Smart eating, routines, and exercise go out the window. So how do I reset this first month of the year?

  • From the inside: Detoxify my body and my family through renewed menu planning and cooking.
  • On the outside: Detoxify my kitchen. Remove the candy, cookies, processed treats etc that crept into my pantry from Halloween to December. This “outside” detox, makes possible the inside detox and sets the playing field for healthy eating throughout the year

Detox sounds like a trend. But the human body has a miraculous capacity to detoxify and eliminate waste. The problem is the  explosion of processed and fast foods over the last century AND exposure to environmental pollutants humans never experienced before. “Detox” is a necessary conscious choice to support a natural process.

In a healthy body, the process of detoxification runs smoothly. But we’re exposed to a staggering amount of toxic chemicals in the air, water and our food (pesticides). Add to that, from Halloween in October through New Year’s Day we pile on excessive sugar, white flour (same inflammatory effect as sugar) and stress.

When excessive toxins build up,  our livers get overwhelmed;  toxins remain active longer than our systems can handle. This impedes normal metabolism, causes fluid retention, bloat, and puffiness. As waste builds up, we get fat and sick. Did you know that most environmental chemicals like pesticides and plastics are stored in our fat tissue?

“We are exposed to 6 million pounds of mercury and 2.5 billion pounds of other toxic chemicals each year. Very few have been tested for their long-term impact on human health.” Mark Hyman, 10 Day Sugar Solution

Why Detox?

Nearly every chronic disease is linked to toxicity, including food allergies, and digestive issues, dementia, heart disease, and autoimmune disease.

When our detoxification system becomes overloaded we start developing symptoms and get sick.  It may take years of accumulated toxins and stress to get to that point, but why take the chance of chronic, possibly fatal disease?

So January rings a bell in my head to recommit to a nourishing eating lifestyle. I know from experience that detoxifying makes me feel better, more vibrant, happy and full of energy. Adios fatigue, brain fog, headaches and lethargy!

Let’s reboot! Detox drinking water (half your body weight in ounces of water and with simple, delicious foods.

Foods that help detoxify

Focusing on plant-rich meals, quality protein and fats from nature. These are foods not only detoxify our body but can reignite our metabolism and reduce inflammation.

“70 to 80 percent of all major chronic diseases are lifestyle diseases, so the only way to treat them effectively, and even reverse them, is to change the lifestyles that led to them in the first place. Primarily that’s what we put in our mouth. The number one cause of death in the United States — and the number one cause of disability  — is our diet. Cigarettes now only kill about a half million Americans every year, whereas our diet kills hundreds of thousands more. Food — what we eat three times a day — is killing more Americans than cigarettes. Michael Greger, How to Not Die.

I’ve posted many times about the importance of phytonutrients (natural chemicals in plants to for survive against pests and infection). These phytonutrients can help detoxify our bodies, strengthen our immune system and help us function better. Eating organic food provides higher concentrations of these protective detoxifying, antioxidant, and anti-inflammatory compounds.

So what to eat?

  • Organic green tea in the morning instead of coffee (green tea boosts liver detoxification)
  • Half your body weight  in filtered water a day (for example if you weight 140 lbs, aim for 70 oz of water); prepared herbal detoxification teas are a nice option
  • Avoid white sugar and white flour
  • Eat detoxifying food: 8 to 10 servings of dark leafy greens and colorful produce daily,  (kale, spinach, arugula, Swiss Chard etc), cruciferous vegetables (broccoli, Brussels sprouts and cauliflower), garlic, berries, celery, cilantro and rosemary
  • Eat clean. Focus on organic produce and high-quality animal products to eliminate the toxins, hormones, and antibiotics in our food
  • Add lots of detoxifying and anti-inflammatory herbs and spice like turmeric, cayenne pepper, thyme, rosemary, chili powder, cumin, sage, oregano, onion powder, cinnamon, coriander, cilantro, paprika, and parsley – hello ethnic foods! …curry, chili, tagines…)
  • Fast at least 12 – 14 hours from dinner to the first meal the next day

Food choices help enable important normal detoxification mechanisms. Fasting signals our immune system to discard old cells and waste, shifting our body into a mode of maintenance and repair.

“The body has detoxification mechanisms that are working all the time, both healthful eating and intermittent fasting accelerates those processes. The body enhances the removal of toxins when not digesting food and burning fatter for its energy needs. Our fat supply stores toxins, and when we lose body fat we release more toxic waste simultaneously. The body also needs adequate phytochemical and antioxidants for the liver to most effectively process fat-soluble toxins so they can be excreted via the urine. Fasting stimulates autophagy, an important self-repair process. Autophagy removes damaged components from cells and tissues.” Joel Fuhrman, How To Live

RECIPE SUGGESTIONS

Breakfast

3 Breakfast Smoothies: Antioxidant, Digestive Healer and Energizer

Golden Tumeric Chia Pudding

Overnight Oats for a Gentle Digestive Cleanse

Overnight Date Oats with Berries

Cozy Pumpkin Porridge

Soups

African Coconut Garbanzo Soup

Spicy Kale and Garbanzo Soup

Tumeric Broth Detox Soup

Oh She Glows Green Soup

Chili and Curry 

Red Lentil Curry

Golden Yellow Lentil Dahl

Dinners

Baked Paleo Meatballs with Kale Pesto

Veggie Loaded Tikka Masala

Quinoa Kale Pesto Bowl

Salads

Kale, Apple Salad

Kale and Brussels Sprouts Salad

Probiotic Beet and Red Cabbage

Master Green Detox Salad

 

For More Empowerment

Dr. Hyman: The Truth about Detoxification

Includes 10 Simple Steps to Enhance Detoxification

Dr. Hyman: 7 Reasons to Detoxify

Dr. Hyman: Ultimate Detoxification Foods

Dr. Axe: Detox Diet

24-Hour Ginger Detox Cleanse Meal Plan

Eating Clean: The 21 Day Plan to Detox, Fight Inflammation and Reset Your Body

 

Originally posted January 2019

5 Anti-Inflammatory Holiday Soups for Brain & Body

Holidays can be stressful. Sugar, heavy meals, and disrupted sleep often leave you feeling foggy or fatigued. Instead of restrictive detoxes, soups offer gentle nourishment that helps your brain and body recover.

Soups provide:

  • Stable blood sugar → more steady energy

  • Reduced inflammation → clearer thinking and calmer mood

  • Detox support → fiber and phytonutrients help the liver and gut

  • Convenience → meal prep makes eating brain-healthy easy

Moreover, soups allow you to eat more greens, beans, crucifers, and herbs, which are packed with antioxidants and anti-inflammatory compounds.

These soups feature brain-nourishing building blocks:

  • carbs from plants — greens, beans, onions, crucifers, rainbow vegetables & herbs
  • spices with powerful anti-inflammatory compounds

ProTip:
Add spices early (to release beneficial oils through heat + fat).
Add fresh herbs at the end (to preserve color, flavor, and micronutrients).

How to make this habit stick

  • double the batch to enjoy all week

  • freeze in mason jars for quick single servings

  • pair with protein if you need more staying power

🧠 Brain-Nourishing Habit:
Soups make it easier to eat more plants, more colors, more spices — without overthinking.

Winter Detox Moroccan Sweet Potato Lentil Soup –  Little Spice Jar

Flavorprint: cumin, coriander, cinnamon, ginger, turmeric
Benefits: blood sugar balance + detox support + warming spices

This soup is fragrant and nourishing. It’s easy to prepare in a slow cooker or on the stove.

Variations:

  • Swap sweet potato for butternut squash

  • Use canned beans instead of lentils

  • Add ground turkey or beef for extra protein

  • Top with mint and pistachios

Tumeric Broth Detox Soup – Feasting at Home

Flavorprint: turmeric, ginger, garlic, cumin, cinnamon
Brain & body benefits: turmeric + ginger support inflammation pathways connected to mood, memory & immune balance

This bright golden broth is an easy base to personalize throughout the week:

  • add greens + legumes

  • add leftover chicken, rice + spinach

  • add shrimp + rice noodles for a nourishing brain-healthy protein boost

🧠 Brain Health Insight:

Turmeric’s active compound curcumin supports neuroplasticity and antioxidant pathways — which are both impacted by holiday stress and sugar.

Green Goddess Soup – Gimme Some Oven

Ever since she was a toddler, my daughter would ask for sopa verde (green soup). To this day it’s still one of her favorites.

Flavorprint: triple greens + lemon
Benefits: gut and liver support + anti-inflammatory

Broccoli, spinach, onions, and beans help feed your gut microbiome. Lemon adds flavor and detox support.

Add for texture & nutrient density:

  • sunflower or pumpkin seeds

  • chopped cilantro or parsley

  • lemon zest for extra detox-supportive flavonoids

Roasted Cauliflower Soup – Lemon Blossoms

Flavorprint: roasted cauliflower, garlic, onion, thyme, bay leaf, nutmeg, lemon
Benefits: anti-inflammatory + detoxification + immune support + gut-brain nourishment

I’m obsessed with the creamy, comforting deliciousness of this soup. Cauliflower is a powerhouse cruciferous vegetable that supports detoxification, immune health, and inflammation reduction. It’s rich in antioxidants like vitamin C, beta-carotene, and sulforaphane, helping protect the body from oxidative stress. Its high fiber content promotes healthy digestion and gut function, while the abundance of phytonutrients supports the immune system — keeping you resilient during the busy holiday season.

Health-boosting ingredients in this soup:

  • Garlic: sulfur compounds support detox pathways and reduce inflammation

  • Onion: antioxidants fight oxidative stress and support immunity

  • Bay leaf: aids digestion and supports detoxification

  • Thyme: antimicrobial, rich in antioxidants to reduce inflammation

  • Nutmeg: anti-inflammatory, antioxidant, supports digestion and circulation

  • Lemon: brightens flavor and adds vitamin C for immune support

Together, these ingredients create a flavorful, nutrient-dense powerhouse that’s perfect for nourishing your body and brain during the holidays.

Drizzle with olive oil or a sprinkle of roasted seeds for extra healthy fats and texture. Freeze leftovers in mason jars for an easy grab-and-go brain-healthy meal.

Serving Tip:
Drizzle with olive oil or a sprinkle of roasted seeds for extra healthy fats and texture. Freeze leftovers in mason jars for an easy grab-and-go brain-healthy meal.

Peruvian Seafood Stew with Cilantro Broth – Feasting at Home

Flavorprint: cilantro, garlic, peppers, lime
Brain & body benefits: omega-3s + detox-supportive herbs + protein for steady blood sugar

Shrimp are a source of EPA + DHA essential fatty acids, which support cognitive function and inflammation balance — both especially important during disrupted holiday routines.

Cilantro contains polyphenols and flavonoids that support the body’s natural detox systems and may help reduce oxidative stress. Its bright flavor also lifts mood through sensory pleasure — which is a nutrient!

What’s Your Favorite Brain-Healthy Soup?

Share a recipe link or tag me if you make one — your ideas help others nourish resilience too.

For More Empowerment

25 Foods for Detox: Eat This Not That

The Ultimate Detoxification Foods: Dr. Mark Hyman

Updated – originally posted December 2020 

6 Brain-Boosting Moroccan Tagines

One of the pillars of a brain-healthy lifestyle is nourishing your brain and body with nutrient-dense foods:

  • Quality protein to stabilize mood, hormones, and immune function.
  • Carbohydrates from plants for steady energy and fiber to fuel your gut-brain connection.
  • Healthy fats from nature to build brain cell membranes and calm inflammation.
  • Micronutrient diversity to flood your brain and body with vitamins, minerals, and phytonutrients that protect and repair.

These Moroccan tagines are a delicious way to put it into action.

A tagine is a traditional North African slow-cooked stew, brimming with meat, chicken, or fish paired with vegetables, spices, dried fruits, and nuts. I love these dishes for their harmony of flavors, colors, and textures — and for how effortlessly they pack in brain- and immune-supportive nutrients.

6 Moroccan Tagines for Brain + Immune Health

Moroccan Meatball Tagine – Epicurious
Savory, warming, and protein-packed . Rich in protein, iron, and zinc — nutrients essential for steady energy, memory, and focus. Iron helps deliver oxygen to your brain, while zinc supports mental clarity and resilience.

Chicken, Apricot and Almond Tagine– Color My Food

Apricots bring natural sweetness along with vitamin C to protect brain cells from oxidative stress. Almonds deliver vitamin E and healthy fats that support mood, memory, and long-term brain health.

Chickpeas and Mint Tagine – Color My Food

Chickpeas provide plant protein and fiber to fuel your gut-brain connection, which influences mood and cognition. Mint adds freshness and may help ease digestion and mental fatigue.

Orange and Fennel Tagine with Chicken – My Moroccan Food

Fennel contains minerals like selenium and magnesium that support energy metabolism and brain signaling, while citrus brings vitamin C for antioxidant protection. The bright flavors are uplifting and energizing for both body and mind.

Lamb Tagine with Prunes – My Moroccan Food

Lamb supplies high-quality protein and zinc for hormone balance, mood stability, and brain repair. Prunes are packed with polyphenols that reduce oxidative stress and help preserve memory as we age.

Fish Tagine with Lemon – The Delicious Crescent
Fatty fish like salmon or halibut provide omega-3s that build brain cells, improve mood, and reduce inflammation. Lemon and herbs brighten the dish while supporting digestion and focus.

✨ Brain Boost in Action: Moroccan tagines are more than comfort food — they’re holistic brain nourishment. Every pot blends protein, healthy fats, plant-based carbs, and healing spices to support energy, mood, blood sugar, and cognition — while being delicious enough to bring the whole family together at the table.

Explore More Moroccan Recipes

My Moroccan Food

A beautiful assortment of traditional and modern Moroccan dishes.

Instapot Moroccan Recipes – Instapot Eats

Quick versions for busy weeknights.

Originally posted Janurary 2022, updated September 2025

4 Brain Boosting Black Bean Meals

If you’re feeling low energy, foggy, or struggling with stubborn weight or mood swings, it may not be your willpower — it might be your blood sugar, your gut, or your brain asking for better nourishment.

One of the simplest (and most budget-friendly) ways to support your brain, hormones, and energy is with one humble ingredient: black beans.

🧠 Why Black Beans Are a Brain-Healthy Carb

Black beans are so much more than a source of plant-based protein. They’re a carbohydrate from nature — nutrient-dense, fiber-rich, and designed to nourish your gut and your brain.

Here’s how they help you feel and function your best:

🌿 Balance blood sugar for steady energy and focus
The fiber and resistant starch in black beans slow glucose absorption, helping you avoid the spikes and crashes that lead to fatigue, mood swings, and cravings.

💪 Feed your gut microbiome for better mood and immunity
Your gut bacteria thrive on the fiber in black beans, producing short-chain fatty acids that reduce inflammation and strengthen the gut-brain connection — the pathway that affects how you think, feel, and sleep.

🌸 Support hormone and metabolic health
Stable blood sugar = stable hormones. Black beans also deliver magnesium, folate, and B vitamins, key nutrients for perimenopause and menopause brain health.

💖 Protect your brain long-term
Rich in polyphenols and antioxidants, black beans help combat oxidative stress and inflammation — two key drivers of cognitive decline and mood imbalance.

🥣 One Pot, Four Nourishing Meals

Cooking one pot of black beans can become the foundation for four easy, brain-healthy meals throughout your week:

1️⃣ Breakfast: Savory black beans with scrambled eggs, avocado, and salsa.
2️⃣ Lunch: Power bowl with black beans, roasted sweet potatoes, greens, and tahini dressing.
3️⃣ Dinner: Black bean quinoa chili with colorful vegetables and a side of brown rice or quinoa.


4️⃣ Snack or Side: Black bean dip with cucumber, bell pepper, or jicama sticks.

Bonus: Even dessert! Fudgy Black Bean Brownies – yum! 😋

🌟 Tip: Soak your beans overnight with a splash of apple cider vinegar or lemon juice — it improves digestion and makes nutrients more bioavailable for your brain and body.

💡 Bottom Line

Black beans are an ancestral carbohydrate that deliver slow, steady nourishment — not the quick highs and crashes of refined carbs.

They help balance blood sugar, support your gut-brain axis, and nourish your hormones and energy naturally.

So next time you’re feeling drained or foggy, skip the processed carbs and start your week with a pot of beans. Your brain will thank you. 🧠💖

✨ Quick Update: Modern Convenience Meets Ancestral Nourishment

When I first wrote this post, I made beans the old-fashioned way — soaking overnight, simmering on the stove for hours.
Today, I’m all for nourishing smarter, not harder. An Instant Pot (or pressure cooker) makes it easy to cook a pot of beans in under an hour — no soaking required.
I love this simple Instant Pot Black Beans recipe from #YummyMummyKitchen as a starting point. Once your beans are ready, you can turn them into multiple brain-healthy meals throughout the week.

Updated from original 2020 blogpost

Improve Health by Reducing Chronic Inflammation

Inflammation is part of  our body’s natural defense system; it can help protect our bodies and heal.

But chronic inflammation causes disease. When our bodies are constantly bombarded with processed food and sugar, too much animal products, stress and no exercise, our immune system shifts out of balance and an unseen inflammation rages in our cells and tissues.

[su_expanding_quote_book source_author=”Mark Hyman, MD” source_title=”The Blood Sugar Solution” full_quote=”We are seeing an epidemic of inflammatory diseases.  In fact nearly every modern disease — everything from autoimmune diseases, heart disease, and cancer to obesity, diabetes, and dementia — is caused by inflammation! These chronic diseases affect 125 million Americans. That means in the average family of three, at least one person has a chronic disease caused by inflammation.” short_quote=”Nearly every modern disease — from autoimmune diseases, heart disease, and cancer to obesity, diabetes, and dementia — is caused by inflammation.”]

The Standard American Diet – processed foods, trans fats, sugar, minimal fresh produce – creates inflammation. Too many sugary foods and white flour.

Changing what we eat can reduce inflammation in our bodies which reduces disease risks. Add exercise and stress management, and we can feel and even look better.

[su_expanding_quote_book source_author=”Mark Hyman, MD” source_title=”Blood Sugar Solution” full_quote=”Sugar causes pre-diabetes and diabetes, which often lead to significant memory loss. In fact, Alzheimer’s is now being called type 3 diabetes. So, get rid of sugar and flour products.” short_quote=”Sugar causes pre-diabetes and diabetes, which often lead to significant “]

So what to do?

Eliminating, or reducing to a minimum, processed sugar and white flour can improve memory and reduce risk of diabetes and other diseases.

I choose to eat a plant-based whole foods diet, not a vegetarian diet but one high in plant foods (vegetables, fruits, beans, whole grains, nuts) supplemented by animal products as nature intended (grass-fed, hormone free, humanely raised). My guidelines are:

  1. Reduce processed and fast food as much as possible. There are times for indulgence, birthday parties certainly or occasional treats. But these are exceptions not the norm. The key to success here is planning ahead to avoid that I’m-too-hungry-to-eat-healthy drive through the fast food lane.
  1. Replace those processed foods with real food. Fruits and vegetables with the highest antioxidant levels seem to reduce inflammation the most.
[su_expanding_quote_web alignment=”right” source_site=”Nutrition Facts” source_url=”http://nutritionfacts.org/topics/inflammation” full_quote=”Specific plant foods identified as being anti-inflammatory include apples; black pepper; broccoli; broccoli sprouts; Ceylon cinnamon; cilantro; citrus fruits; ginger; cloves; rosemary; chamomile; dragon’s blood; dried apples and dried plums; berries; crimini, oyster, maitake, and white button mushrooms; nutritional yeast,  flaxseed oil or flaxseed; green leafy vegetables; turmeric, which may help reduce the risk of Alzheimer’s disease, treat knee osteoarthritis and rheumatoid arthritis, and reduce post-surgical pain; tomato juice, legumes, purple potatoes, nuts in general.” short_quote=”Specific plant foods identified as being anti-inflammatory include apples; black pepper; broccoli”]
  1. Reduce consumption of animal products. And pay attention to their origin. I opt for grass-fed, hormone-free meats, dairy and eggs. These are more expensive but become affordable by consuming less of them. I alternate “normal” days and vegetarian days. And rather than a full portion of steak, chicken breast or pork tenderloin, I use meat as an additional ingredient along vegetables and whole grains.
  1. Change of oils; “vegetable” oils are highly processed and even carcinogenic. I rely mostly on extra-virgin olive oil and when I can find it, I use avocado oil for cooking. Trusting Dr. Andrew Weil, I sometimes use expeller-pressed canola oil. Yes, I use butter but it is in moderation, and sometimes I use unrefined virgin coconut oil for pancakes, waffles and baking.
  1. Bring in the spices. Ginger, tumeric, cloves, cinnamon and rosemary have anti-inflammatory properties. I add them liberally into most of the food I make.

Meal planning and regularly making real food choices can decrease inflammation and improve our health. By incorporating regular exercise and reducing stress (through prayer, meditations, reading… whatever works best for each of us)  on a consistent basis we can eliminate chronic inflammation from our bodies to feel and look better!

 

For more empowerment

Nutrition Facts: Inflammation

Inflammation: How to Cool the Fire Inside You That’s Making You Fat and Diseased

Mind Body Green: 8 Strategies to Reduce Chronic Inflammation

Dr. Mark Hyman: We’re Not Going to Take it Anymore

Nutrition Facts: The Top Four Anti- Inflammatory Spices