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Brain-Boosting Kitchen Tips: New Year Reset

If you’re feeling exhausted, struggling with brain fog, or noticing your memory isn’t as sharp as it used to be, you’re not alone. And coming out of the holidays, it’s not unusual to feel even foggy and drained.

What to do? With all the health trends out there—from keto to plant-based to high-protein diets—it’s easy to feel overwhelmed by what’s actually best for you. The good news is that you don’t need to jump on the latest diet trend to feel mentally sharp. There’s a simpler way to feel more focused, clear, and energized: it starts in your kitchen.

Small, simple changes in what you keep on hand and how you fuel your body can help clear that fog and bring back the energy and focus you’ve been missing. This new year, reset your kitchen and to help you make choices that support your brain and help you feel more energized, clear-headed, and mentally sharp.

Here’s how to make your kitchen work for you—and give your brain and body the support they needs to feel their best:

Step 1: Clear Out the Confusion

Even if you’re already avoiding processed foods, take a closer look at your pantry and fridge. Are there ingredients or snacks that seem “healthy” but don’t really help you feel your best?
An excellent first step is to clean out the clutter. Remove all the sugar goodies that crept in during the holidays and anything that’s not supporting your goal of feeling mentally sharp and energized. Clear containers for whole grains, nuts, and seeds will help you easily spot what’s good for you. When you make your kitchen an environment filled with nourishing, brain-boosting foods, it becomes a lot easier to make the better food choices, even when you’re short on time or energy.

Step 2: Stock Up on Fresh, Nutrient Dense Produce

If you’re feeling foggy or constantly tired, it’s a sign your brain isn’t getting the nutrients it needs. Fresh, vibrant vegetables and fruits are packed with the vitamins and antioxidants that support your brain function, reduce inflammation, and help you feel more focused and alert.
Make vegetables the foundation of your meals. Leafy greens like spinach, kale, and arugula, cruciferous vegetables like broccoli and cauliflower, and brightly colored vegetables like bell peppers, sweet potatoes, and carrots are packed with nutrients that give your brain the support it needs. When you stock your kitchen with these fresh, nutrient-dense options, it becomes easier to grab the right ingredients for a quick, healthy meal or snack that’ll leave you feeling energized.

Step 3: Include Fats from Nature and Quality Proteins for Focus and Energy

Essential fatty acids and proteins are required for maintaining steady energy levels and keeping your mind sharp throughout the day.

Fats from nature—like those from avocados, nuts, seeds, and olive oil—are crucial for supporting brain function and keeping you feeling clear-headed. These fats help your brain cells communicate better and keep you mentally sharp. Combine them with protein-rich foods, such as fish, eggs, lean meats, tofu, and legumes, to maintain your energy and focus. By including these nourishing fats and proteins in your meals, you’ll feel more balanced, focused, and energized.

Step 4: Choose Fiber-Rich Carbs for Steady Energy

When your energy crashes and you can’t seem to focus, the carbohydrates you’re eating may be to blame. Instead of reaching for simple carbs like baked goods, refined flour or processed snacks, focus on fiber-rich, plant-based carbs that provide steady, long-lasting energy.

Leafy greens, cruciferous vegetables, and other colorful, nutrient-dense vegetables are excellent sources of carbs that won’t spike your blood sugar or leave you feeling sluggish. Legumes like lentils, chickpeas, and black beans are packed with fiber and protein, keeping you full and mentally sharp. Whole grains like quinoa, oats, and brown rice are slow-burning carbs that give you sustained energy throughout the day.

By filling your plate with fiber-rich, plant-based carbs, you’ll avoid the energy dips that come from refined foods and keep your mind sharp and focused all day long.

Meet the beans!

Step 5: Add Anti-Inflammatory Spices to Boost Mental Clarity

Brain fog and fatigue are often linked to inflammation. Fortunately, you can easily add anti-inflammatory spices to your meals that help support mental clarity and reduce brain fog.

Spices like turmeric, cinnamon, ginger, and cayenne pepper have powerful anti-inflammatory properties that help improve blood flow to the brain and protect brain cells from damage. Adding these spices to your meals—add to a smoothie, overnight oats, soup, or grain bowl—it can make a big difference in how you feel. They’re simple, natural ways to support your brain and fight off the inflammation that’s contributing to your fatigue and lack of focus.

Reset Your Kitchen for More Energy and Focus

A brain health kitchen isn’t about restriction—it’s about setting yourself up to make more nourishing, brain-boosting choices that leave you feeling more focused, energized, and ready to take on the day.

Do you a Brain Health Kitchen Pantry Checklist?  Just reply in the comments.

For more Empowerment

Brain Health Kitchen  Substack – Annie Fenn

Super informative, empowering and loaded with delicious recipes

The Healthy Mind Cookbook: Recipes to Enhance Brain Function, Mood, Memory & Mental Clarity – Rebecca Katz

Love her culinary pharmacy, global flavorprints and delicious recipes

 

Support Your Brain and Detox this Holiday

The holiday season is a time of joy, celebration, and—let’s be honest—indulgence. Festive treats and cocktails add to the cheer, but also strain on your body’s detoxification systems. This can leave you feeling bloated, sluggish and mentally foggy.

When your liver, kidneys, and digestive system are overwhelmed, your brain often bears the brun. Hello brain fog, reduced focus, and mood swings.

Supporting your body’s natural detoxification processes is key to maintaining cognitive function and mental clarity throughout the holidays. Simple daily habits can support both your brain health and your body’s detox pathways without sacrificing holiday fun.

Why Detoxification Matters for Brain Health

Your body’s detox systems, especially the liver, work to eliminate excess sugar, alcohol, and processed foods that can impair cognitive function. When these systems become overloaded, toxins can build up, affecting your brain in several ways:

  • Sugar overload increases inflammation in the brain, which impairs memory, concentration, and mood.
  • Alcohol is a neurotoxin that can disrupt neurotransmitter function, leading to brain fog and short-term memory issues.
  • Gut imbalances caused by poor food choices can influence the gut-brain axis, exacerbating cognitive dysfunction and mood imbalances.
  • Supporting your body’s detox processes not only clears physical toxins but also reduces brain inflammation, improves focus, and enhances overall cognitive performance. Here are three practical tips to support detoxification and brain health during the holidays.

What to do?

1. Start Your Day with Lemon Water and stay Hydrated for Brain Clarity

Your brain is highly sensitive to dehydration. This can impair cognitive function, leading to confusion, poor concentration, and fatigue. Many holiday drinks, from sugary beverages to alcoholic cocktails, dehydrate rather than hydrate.

Starting each day with a glass of water infused with freshly squeezed lemon. Lemon water helps rehydrate your body after a night’s sleep. And it stimulates liver detoxification. The vitamin C in lemon supports antioxidant production, protecting brain cells from oxidative stress, which can impair cognitive function. It’s a small but powerful way to support both detox and mental clarity. Keep a pitcher with citrus fruit or other seasonal fruits to stay hydrated.

2. Eat a Fiber-Rich Diet to Clear Brain Fog and Support Digestion

A holiday diet rich in sugar and processed foods can disrupt digestion, leading to constipation, bloating, and poor gut health—all of which can impact brain function. Research shows that the gut microbiome plays a crucial role in mood regulation and cognitive clarity. When your gut is in balance, your brain functions better.

To support both brain health and detoxification, focus on a fiber-rich diet. Fiber helps eliminate toxins from the body through regular bowel movements, reducing the burden on your liver and kidneys. Include plenty of leafy greens, cruciferous vegetables (such as broccoli and Brussels sprouts), berries, and flaxseeds in your meals. These foods not only support digestion but also promote a healthy gut microbiome, which is vital for brain health.

For optimal brain function, pair fiber with healthy fats (like omega-3s from chia seeds, flaxseeds, and walnuts) and lean proteins (from fish, poultry, or plant-based sources) to stabilize blood sugar and prevent the energy crashes that can lead to brain fog.

3. Support Liver Detox with Brain-Boosting Foods and Herbs

The liver is your body’s primary detox organ, and it plays a key role in clearing out the toxins from excess sugar, alcohol, and environmental pollutants that affect your brain. To keep your liver functioning optimally and support mental clarity, focus on foods that aid both detoxification and brain health.

  • Beets are rich in antioxidants and help the liver detoxify more efficiently while improving blood flow to the brain. Enjoy them roasted, steamed, shredded raw in salads or smoothies for an easy boost.
  • Garlic contains sulfur compounds that activate liver enzymes, while also offering neuroprotective benefits by reducing brain inflammation.
  • Cilantro contains compounds that may help support liver fucntion in processing and eliminating toxins, and can help  stimulate bile production, which aids in this process. It’s rich in antioxidants and has anti-inflammatory effects, which can help reduce oxidative stress and inflammation that may occur when your body is detoxifying.
  • Turmeric contains curcumin, a potent anti-inflammatory compound that supports both liver health and cognitive function. It helps reduce brain inflammation and improves mood and mental clarity.
  • Milk thistle is another herb that supports liver detox and promotes cognitive health by reducing oxidative stress in the brain. Look for it as an herbal tea.

The holidays don’t have to come at the expense of your brain health. Staying hydrated and incorporating these foods into your meals will support detoxification and enhance mental focus, helping you stay sharp throughout the holidays.

By supporting your body’s natural detox systems with small, intentional habits, you can maintain mental clarity, focus, and energy without feeling sluggish or overwhelmed.

Wishing you a joyful, mentally clear, and detox-friendly holiday season!

Tips and Recipes

4 Ways to Detox

6 Delicious Beet Recipes

4 Detox Salads

5 Good Mood Red Cabbage Recipes

 

Holiday Stress Less: Quick Tips

Did you know your body cannot distinguish between physical and emotional/mental stress? To your body (and brain) stress is stress.

One day in a frenzy of stress, I was driving to pick up my daughter from school, ran a red light and almost hit a cyclist. For days and nights, I stressed about what if I’d run over the cyclist?! What if my daughter had been in her car seat?! What a terrifying wake-up call!

I vowed to be more mindful. But habits are hard to change, and my mind would race a bajillion miles a minute. I’d keep reminding myself to focus on the road. And my thoughts would wander off. So, I started to practice taking a few deep breaths at traffic lights. It took time, but now I find myself automatically in the habit 5 count inhale/5 count exhales when I stop at traffic lights. It’s become my go-to stress less daily habit. I am calmer, and yes more stress resilient than probably at any time in my life.

Today we live with stress levels humans never experienced before. November heralds the onset of the holiday season and a potential stress-on-top-of-stress tsunami. Working with clients in my private practice, I’ve witnessed how chronic stress can wreak havoc on digestion, gut health, blood sugar balance, and impact cognitive function.

Digestion and Gut Health

Stress doesn’t just mess with your mind; it impacts your gut. When stressed, your body’s fight or flight response can slow down or even stop digestion as the body diverts energy to more critical functions. This can lead to a digestive problems, bloating, heartburn, GI problems. And chronic stress can alter your gut microbiome, leading to imbalances that affect nutrient absorption and weaken your immune system.

Blood Sugar Balance

When you’re stressed, your liver produces more glucose to give you an energy boost. This is designed to help you in a short-term situation, but repeated stress can leave your body struggling to keep up with the increased glucose production. Over time, this can lead to higher blood sugar levels, increasing the risk of pre-diabetes, then type 2 diabetes and making it more difficult for those who already have diabetes to manage their condition.

Cognitive Function

Stress can also directly impact on your cognitive functions — your ability to think clearly, your attention span, your decision-making skills. Chronic stress might lead to decreased creativity and problem-solving skills and can affect your productivity at work or school.

Brain Health

Stress triggers the release of cortisol, known as the “stress hormone.” In the short term, cortisol can help prepare your body to respond to an immediate threat. But prolonged exposure to high levels of cortisol can wear down your brain’s ability to function properly. It affects areas of the brain responsible for memory and learning. Chronic stress can also increase the risk of anxiety and depression, making it harder to manage emotions and cope with daily tasks.

What to do?

This holiday season be proactive! Build stress resilience — an essential pillar for a brain healthy lifestyle.

Here a few options; choose one that resonates best with you and feels more do-able at this time in your life.

Quick Stress Tip #1: Breathwork 🌬️

Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. Repeat a few times. This method can significantly reduce stress in just a few minutes!

Quick Stress Tip #2: Mindfulness Moments 🧘

Take 5 minutes to engage in a mindful observation. Focus on your surroundings, notice the colors, sounds, and smells. This act of being present can interrupt stress and refresh your mind. #Mindfulness #QuickCalm

Quick Stress Tip #3: Mini Meditation 🕊️

Even if it’s just for 5 minutes, closing your eyes and focusing on your breath can work wonders. Use this short time to meditate each day and build resilience against holiday chaos.

Quick Stress Tip #4: Connect with Nature 🌳

Step outside and spend a few minutes in nature. Whether it’s a brisk walk or just standing in a green space, nature has a proven effect on lowering stress levels and improving mood.

Choose ONE quick stress-reduction techniques to implement during the hectic holiday season. Practice daily until it becomes a habit. It can help you keep stress levels manageable and your spirit joyful.

Start today, and embrace a holiday season for a healthier, happier, less stressed you.😊

Which “stress less” tip will you choose?

Share in the comments 💪 Sharing will put intention into action ✨ I’d love to cheer  you on! 🌟

#BrainHealth #BrainHealthLifestyle #BreatheWork #StressLess #StressResilience #Mindfulness #MiniMeditation #FunctionalNutrition #NutritionalTherapy

Trick, Treat, and Nourish: Halloween Brain Health Tips

🎃👻 This Halloween, let’s talk about something really spooky – sugar! 😱

Did you know that too much sugar can affect your mood, memory, and overall brain health? It can cause mood swings, slow down your cognitive functions, and even increase the risk of neurodegenerative diseases – Alzheimer’s has been also called Type 3 diabetes

So, while you’re enjoying those Halloween treats, remember to balance it out with some nourishing options too. Let’s keep our children’s brains – and our brains – as happy as our taste buds this spooky season! 🧠🍬
Prioritize nutrient dense foods for a holiday season that supports not only physical health but also mental well-being.

✅ Protein: aids in neurotransmitter function and is a building block for brain cells. It’s essential for attention and complex cognitive functioning.
✅ Fats from nature: Omega-3 fatty acids found in avocado, olives, nuts and seeds, are instrumental in enhancing memory and mood. They also help in preserving the integrity of the brain cell membrane.
✅ Fiber: Supports overall gut health – interconnected to brain health through the gut-brain axis. A healthy gut contributes to a healthy mind.
✅ Micronutrients: Minerals like zinc, magnesium, and iron are crucial for maintaining brain function and improving cognitive processes. Phytochemicals, the natural compounds found in plants, contribute to the protection of our brain’s health by combating oxidative stress which can damage brain cells. Choosing snacks and treats rich in these micronutrients can promote a more fulfilling and health-conscious celebration.

FrankenGuac

Avocados are rich in antioxidants — like vitamin E and lutein, which can help protect brain cells from oxidative stress
monounsaturated fats, which can help lower bad cholesterol levels, improve blood flow and may help reduce inflammation in your brain and body.

Guacamole is a good source of

  • Fiber, promoting digestive health, helps keep you feeling full and balances blood sugar.
  • B vitamins, especially B6 and folate important for neurotransmitter function and may improve mood and cognitive performance
  • Potassium – vital for nerve signaling and can help maintain proper brain function.
  • Quercetin, a flavonoid (phytochemical) in onions has antioxidant and anti-inflammatory properties, which can support cognitive function and may help protect against neurodegenerative diseases.
  • Lycopene (phytochemical) can help protect brain cells and has been linked to improved memory and cognitive function.
  • Vitamins C, E, K which can reduce oxidative stress and may help enhance mood and cognitive function

Witch Guacamole

Power boost your guacamoles by adding edamame – a tasty way to support cognitive function!

Edamame is rich in

  • Protein which supports neurotransmitter function and overall brain health
  • Alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is linked to improved cognitive function and reduced risk of neurodegenerative diseases
  • Vitamins and minerals – folate, vitamin K, and magnesium, all of which are important for brain health
  • Folate, for instance, is crucial for the synthesis of neurotransmitters.

Love this recipe from Minimalist Baker

Seven-Layer Spider Dip

By choosing fresh, nutritious ingredients and controlling portion sizes, a 7-layer dip can be a fun and brain-healthy snack!

Beans (I like to use pureed black beans but you can use refried beans) – high in protein, fiber, and antioxidants, beans support stable blood sugar levels and provide essential nutrients for brain function.
Guacamole (avocado) – promotes brain health and may help improve cognitive function.
Greek Yogurt – probiotics, which may support gut health and have a positive effect on brain health.
Tomatoes – contain lycopene, an antioxidant linked to brain health and cognitive function.
Onions – rich in quercetin and other antioxidants thatcan help reduce inflammation and support brain health.
Cheese – provides protein and calcium
Chili powder and cumin – have anti-inflammatory properties and may help enhance cognitive function.

Here’s a recipe from The Bakers Mama (I use Greek yogurt instead of sour cream)

Black Bean Spider Dip

Black beans are high in antioxidants, particularly anthocyanins, which can help protect brain cells from oxidative stress and inflammation – a tasty way to support brain health! They’re also a good source of

  • Fiber: The fiber content aids in stabilizing blood sugar levels, which can enhance focus and concentration.
  • Protein, essential for neurotransmitter production, which supports communication between brain cells.
  • B Vitamins: They are a good source of B vitamins (like folate), which play a crucial role in brain function, including mood regulation and cognitive performance.
  • Minerals: Black beans contain minerals like magnesium and iron, which are important for overall brain health, supporting energy production and cognitive function.

Here’s a recipe from Sweet Peas and Saffron

Pumpkin Hummus

Overall, pumpkin hummus is a delicious and nutritious option that can support cognitive function while being a versatile dip or spread

  • Antioxidants: The pumpkin in hummus provides antioxidants like beta-carotene, which can help protect brain cells from oxidative damage.
  • Healthy Fats: If made with tahini (sesame paste), it adds healthy fats that support brain function and improve mood.
    Protein: Chickpeas are a good source of plant-based protein, which is important for neurotransmitter production and brain function.
  • Fiber: Both pumpkin and chickpeas are high in fiber, which helps stabilize blood sugar levels and can enhance focus and cognitive function.
  • B Vitamins: Chickpeas contain B vitamins, such as folate, which are essential for brain health and cognitive performance.
  • Minerals: Pumpkin seeds (if included as a topping or blended in) add magnesium and zinc, both important for brain health.

Color My Food Pumpkin Hummus recipe

This Halloween embrace a new tradition of celebrating with nutrient-dense foods that enhance your brain health. By incorporating proteins, good fats, fiber, and critical micronutrients into your Halloween festivities, you set the stage for a healthier holiday season AND a healthier future.

Click here >> Color My Food Power << to sign up for actionable tips and delicious, nutritions recipes directly in your email that will help you navigate the health hazards of the holiday season.

Here’s to a fun, festive, and fulfilling Halloween! 🎃👻

#HealthyHalloween #HealthyHolidays #BrainHealth #NutrientDense #FunctionalNutrition #NutritionTherapy

#MinimalistBaker #SweetPeasandSaffron #TheBakersMama

Improve Your Mind: 6 Pillars to Boost Brain Health and Wellbeing

In today’s world of overwhelming & conflicting health advice, filter out the noise and listen to your body. Prioritize a brain-health lifestyle to improve your cognitive function and your overall well-being.
As a brain-focused functional nutritional therapist, I understand that our cognitive function and overall brain wellness are profoundly influenced by a variety of interconnected factors. I’ve distilled the essentials into six key pillars: food, stress resilience, sleep, movement, digestion/gut health, and blood sugar regulation. Let’s dive into each of these areas to uncover how you can enhance your brain’s health and functionality.

1. Food: Nourish Your Brain and Body


Food is information that can help or harm the structure and function of our body, and turn on or off disease. Make daily choices that are helpful and minimize intake of harmful foods (ultra-processed, sugar and refined grains). Nutrient-dense foods such as quality protein, omega-3 fatty acids, leafy greens, cruciferous and rainbow vegetables rich in antioxidants, fiber, and minerals directly support cognitive function and neuroprotection. Incorporate sources like fatty fish, blueberries, turmeric, nuts, broccoli, and whole grains into your diet to nourish your neural pathways, fuel your brain and ward off oxidative stress. Remember, a colorful plate is your brain’s best friend.

2. Stress Resilience: Be Kind to your Mind


Chronic stress can lead to inflammation and reduction in brain function over time. Mindful breathing (even just a couple deep inhales & exhales), and meditation (1 – 5 minutes counts!) can significantly enhance your brain’s ability to manage stress. Walking, contact with nature, a gratitude journal, guided imagery or progressive muscle relaxation are invaluable tools for maintaining cognitive clarity and emotional stability. Find what works for you and build daily habit to build stress resilience.

3. Sleep: The Brain’s Recharge Cycle

Sleep is non-negotiable for brain health. During sleep, your brain goes through processes that consolidate memories, regenerate cells and remove toxins. Aim for 7-9 hours of quality sleep per night, keeping a consistent sleep schedule and creating a bedtime routine that signals to your brain that it’s time to wind down. Avoid screens an hour before bedtime to ensure a deep, restorative sleep.

4. Digestion and Gut Health: The Second Brain


Our gut is often called the “second brain” for good reason. Your gut-brain axis plays a crucial role in overall brain health. An unhealthy gut contributes to a range of cognitive and emotional issues. Enjoy a lifestyle diet rich in whole foods, probiotics, fiber to support a healthy microbiome, improve cognitive function and mood regulation. Remember, a happy gut is a happy brain.

5. Blood Sugar Regulation: Balance Your Brain’s (and body’s) Fuel

Stable blood sugar levels are fundamental for maintaining consistent brain function. Fluctuations in blood sugar can lead to cognitive impairment and mood swings. Eating balanced meals with adequate protein, fiber, and fats from nature will help keep your blood sugar levels steady. Also, pay attention to your intake of refined sugars/grains and processed foods – they can disrupt your blood sugar balance.

6. Move: Activate Your Mental and Physical Flow


Exercise benefits your brain just as much it does your body. Move throughout the day – take the stairs, work in 90-minute increments and stretch. Walk every chance you can, even if only 10 steps. Regular strength training and yoga improve blood flow to the brain AND enhance mood and energy levels through the release of endorphins. Regular physical activity (walking counts!) has been shown to increase the size of the hippocampus, the brain area involved in verbal memory and learning.

By embracing these six pillars for brain health, you set the foundation for a sharper, more vibrant mind. Each pillar interacts with the others, creating a symphony of benefits for your cognitive function. Start implementing these strategies today and witness as your brain health transforms into a cornerstone of your overall wellness journey.

Reach out if you need specific tips on how to implement these strategies or if you have any concerns about your brain health lifestyle.

Let’s keep your brain and body at their best!

What strategy will you prioritize the next 30 days?

Embracing a Proactive Brain Health Lifestyle

Let’s debunk some common myths and uncover the truth about keeping our minds sharp and our bodies healthy and strong.

Myth #1: We only use 10% of our brains

Fact: This is a popular misconception. We use all parts of our brain. Each region has a specific function. We may not use 100% of our brain at once — different areas are active at different times, depending on the current task.

Myth #2: Brain function inevitably declines with age

Fact: While some cognitive changes are normal as we age, significant decline is not inevitable. A nourishing diet, regular physical exercise, staying socially active, and challenging your mind with new learning experiences all contribute to maintaining and even improving brain function as you get older.

Myth #3: Brain fog is just a normal part of aging that can’t be addressed

Fact: Persistent brain fog is NOT a normal part of aging and can affect people of all ages. It’s often a symptom of an underlying issue such as stress, nutrient deficiencies, lack of sleep, hormonal imbalances, or certain medical conditions. By identifying and addressing these root causes, many people can significantly reduce or eliminate brain fog.

Myth #4: Menopause inevitably leads to permanent decline in brain function

Fact: Some women may experience temporary cognitive changes during menopause due to hormonal fluctuations. This does NOT mean permanent brain health decline. Research suggests that cognitive function can be maintained or even improved during and after menopause through lifestyle choices. Hormone therapy, when appropriate, may also help alleviate cognitive symptoms for some women.

Truth!

A brain health lifestyle has benefits for overall health and wellness – mental, emotional and physical. It can:

Improve Digestive Function

A nutrient dense brain health lifestyle rich in leafy greens, cruciferous and rainbow vegetables, lean proteins, whole grains, spices and herbs also benefits your digestive system and gut health.

Improve Cognitive Function

A brain health lifestyle can sharpen cognitive abilities such as focus, memory, reasoning, and problem-solving skills.

Improve Mood and Mental Health

A brain health diet rich in omega-3 fatty acids, antioxidants, vitamins and minerals can improve neurotransmitter functions, which help in reducing symptoms of depression and anxiety, leading to a more stable and positive mood.

Build Stress Resilience

Brain health activities such as meditation, mindfulness, and hobbies can significantly reduce stress levels. Lower stress leads to decreased inflammation in your brain and body, lower blood pressure, and reduce risk of chronic diseases.

Enable Better Sleep Patterns

Your brain is most active when you are asleep — storing memories, cleaning out toxins and aiding in the repair of cells in your brain and body. Quality sleep also boosts your immune system and regulates hormones that control appetite and metabolism, contributing to better overall health.

Enhance Physical Health

Activities that benefit your brain, like aerobic exercise, also improve cardiovascular health by reducing the risk of heart disease, stroke, and diabetes. Regular physical activity helps maintain a healthy weight, improves muscle strength, and boosts endurance. 💪

Increase Neuroprotection and Longevity

A brain health lifestyle can protect neurons (brain cells), reduce the risk of age-related neurological diseases such as Alzheimer’s and Parkinson’s and promotes longevity. ✨

When we do what is good for our brain, it will be good for our WHOLE body – physical, mental and emotional.

Stepping into ever better, healthier years.

Today at 57 I am delighted to say I feel happy, fit and strong. I now know we are NOT meant to decline as we age.

Ready to take your brain health and wellness to the next level?

Set up a complimentary call today to make your personalized wellness plan >> Thrive in Midlife Breakthrough Session <<.

Spaces are limited — only 4 spots left for 1-on-1 coaching in October.

Digestive Wellness for Brain Power: 10 Tips to Optimize Your Gut

Are you looking to sharpen your mind and enhance your cognitive abilities? The secret might be in your gut!

Did you know that digestion plays a crucial role in protecting and optimizing brain function?

A healthy digestive system ensures the efficient absorption of vital nutrients that support your brain health. Conversely, poor digestion can lead to various issues that can negatively impact cognitive abilities and overall mental well-being.

Here are a few key symptoms that may indicate the need to support your digestion to protect your brain:

  1. Brain Fog: If you frequently experience mental fogginess, difficulty concentrating, or memory lapses, it could be a sign of poor digestion affecting your brain’s performance.
  2. Fatigue and Lack of Energy: When digestion is compromised, nutrient absorption is affected, resulting in reduced energy levels and feelings of fatigue.
  3. Inflammation: Chronic inflammation in the gut caused by poor digestion can trigger a cascade of inflammatory processes that reach the brain, potentially leading to cognitive decline and neurological disorders.
  4. Mood Imbalances: Digestive issues can disrupt the balance of neurotransmitters in the brain, leading to mood swings, irritability, and even depression or anxiety.

Supporting your digestion is essential for maintaining optimal brain health. Here are a few steps you can take to nurture your gut, boost your cognitive performance and protect your brain:

Stay Hydrated

Drink plenty of water throughout the day. Proper hydration aids digestion and helps transport nutrients to your brain more efficiently. Drink water between meals rather than with them. This helps maintain proper stomach acid levels for optimal digestion.

Chew chew chew!

Slow down and chew your food thoroughly. This simple practice can improve digestion and nutrient absorption, providing your brain with the fuel it needs.

Fiber is Your Friend

Increase your fiber intake with leafy greens, cruciferous and rainbow vegetables, beans and whole grains. Fiber feeds the good bacteria in your gut, helping to maintain a balanced microbiome that

Embrace Omega-3s

Include fatty fish, chia seeds, and walnuts in your diet. Omega-3 fatty acids support both gut and brain health.

Spice It Up

Use herbs and spices like turmeric, ginger, and peppermint. These can aid digestion and have anti-inflammatory properties that benefit both gut and brain.

Include Prebiotic Foods

Make prebiotic-rich foods like garlic, onions, and asparagus part of your daily meals. These feed the good bacteria in your gut, supporting overall digestive and cognitive health.

Embrace Fermented Foods

Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi as a condiment — scoop a dollop into saladas, grain bowls, wraps… These foods support a healthy gut microbiome, which in turn promotes better cognitive function.

Limit Processed Foods

Cut back on processed and refined foods. Minimize sugar. These can disrupt your gut microbiome and lead to inflammation, which may negatively impact cognitive function.

Practice Stress Management

Incorporate stress-reducing activities like meditation or yoga into your routine. Stress can negatively impact digestion and cognitive function, so managing it is crucial.

Get Moving

Regular exercise promotes healthy digestion and increases blood flow to the brain, boosting cognitive performance. Take a walk after dinner. Use the stairs, not the elevator, park away from the entrance of the store instead of circling the parking lot to find the closest spot.

A healthy gut is the foundation for a healthy brain. 😊

By implementing these digestive tips, you’re not just improving your gut health – you’re giving your brain the support it needs to function at its best.

Build one daily habit at a time and notice the difference in your cognitive abilities. Your brain (and your gut) will thank you!

Do you have any favorite gut-healthy foods or practices that help boost your brain power? Share them in the comments below!

Boost your Brain with Minerals

Minerals play a pivotal role in cognitive function, influencing processes such as memory, focus, and mood regulation. Key minerals like magnesium, zinc, and iron are essential for neurotransmitter synthesis and signaling — supporting cognitive clarity and mental acuity. By maintaining adequate mineral levels through a whole foods, nutrient dense lifestyle and/or supplementation, you can sharpen your cognitive abilities and support your long-term brain health.

Read more

Eat Fiber for Better Digestion and Brain Function

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

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

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

How fiber improves brain function

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

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

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

Fiber-rich Foods

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

Fiber rich foods are nutrient dense foods and include:

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

What to do

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

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

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

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

Delicious, Nutritious Fiber Rich Recipes and Resources

High Protein Overnight Oats – Haute and Healthy Living

Chia Pudding Meal Prep – Downshiftology

4 Nutrient Dense Coleslaws

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

One Pot of Black Beans for Four Meals

Flavored Hummus – Love Eat Learn

Avocado Hummus Snack Jars – The Girl on Bloor

 

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

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

Energize Your Digestion

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

Nurture Your Gut

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

Ignite Your Brainpower

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

Tips for Staying Hydrated

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

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

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

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

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

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

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

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

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

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

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

How will you drink your water today? 😊

Additional tips

The Ultimate Guide to Infused Water – Wondermom Wannabe

Homemade Electrolyte Drink – Wellness Mama

The Emerging Science of Hydration – Deanna Minich

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

#functionalnutrition #hydration