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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

Celebrating 57 and Getting Personal

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

My Motivation

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

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

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

My Journey

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

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

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

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

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

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

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

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

✅ Hydration

✅ Digestion

✅ Blood sugar regulation

✅ Fatty acids

✅ Minerals

✅ Lifestyle: stress resilience, sleep, and movement

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

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

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

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

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

✨Prioritize daily nutrient density

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

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

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

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

What daily habit have you set for 2024?  

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

Prep Your Kitchen to Support your Brain Health this Holiday Season

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

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3 Food Tips for Better Brain Health

Eat Better Fats

One of the best steps you can take to protect your brain is to choose real fats from nature at every meal. Foods in their natural form are high in brain-healthy omega 3 fatty acids. A diet rich in omega-3 fats supports cognitive function.

Choose

  • Fatty fish, such as salmon, tuna, anchovies, or trout
  • Nut butters, nuts, and seeds – especially chia, ground flaxseed and walnuts
  • Coconut oil – Coconut is rich in fats, protein, B vitamins, iron, selenium, sodium, calcium, magnesium, manganese, phosphorus
  • Olive oil – improves brain and nervous system function
  • Sesame oil – has anti-depressant properties
  • Avocado oil – helps regulate blood sugar
  • Grass-fed butter – has an ideal balance of omega-3 and omega-6 fatty acids, contains vitamins A, D and E and essential minerals iodine and selenium.

Eliminate industrialized fats
Highly processed oils:

  • soybean oil
  • corn oil
  • canola oil (made from rapeseed)
  • cottonseed, sunflower and safflower oils

They contain a lot of omega-6 fatty acids. Excess consumption of omega-6s can trigger your body to produce chemicals that can lead to inflammation in the brain.

Dairy

  • If you consume dairy, choose whole milk and milk products kefir, yogurt, cheeses, butter) from grass-fed cows. It is a complete protein, high in enzymes, contains brain essential vitamins B6 and B12 and fat-soluble vitamins A and D.
  • 2% milk and low-fat milk spike your blood sugar and can contribute to inflammation
  • Goat milk products are also a nutritious option. Goat milk has more nutrients because of the rich and varied diet of the goats and is more digestible.

Swap Refined Carbs with Carbs from Nature

  • Leafy greens and cruciferous vegetables: rich in brain essential B vitamins associated with better cognitive function and keep your brain healthier and sharper as you age. They contain vitamin K shown to boost memory, and phytochemicals that protect neurons from damage caused by oxidative stress.
  • Rainbow vegetables: Every color represents a different group of protective, healing chemical compounds found in plants called phytochemicals. Red/purple foods are especially nourishing for your brain. They have especially powerful anti-inflammatory, antioxidant and DNA-enhancing properties that help keep your brain fighting fit.
  • Whole grains, especially ancestral grains such as buckwheat, farro, quinoa, millet, and wild rice
  • Lentils and beans

Think of refined carbohydrates (pasta, bread, and baked goods) as a treat instead of an everyday food. If you must have bread, choose minimally processed breads such as

  • Sourdough – uses a mix of wild yeast and lactic acid bacteria, rather than baker’s yeast, to leaven the dough. It’s richer in nutrients, less likely to spike your blood sugar, contains lower amounts of gluten, and is generally easier to digest than bread made with baker’s yeast
  • Pumpernickel – is also made with sourdough starter, is high in fiber and is rich in B vitamins and essential minerals (manganese, selenium, and magnesium)
  • Sprouted breads – made from sprouted whole grains are more nutrient dense and have lower impact on blood sugar. The sprouting process breaks down the carbohydrates and proteins in the grain, which may make it easier to digest and absorb nutrients.

Always add good fats from nature fats and/or protein on your bread. Here are a couple of ideas

  • Avocado
  • Nut butters
  • Cream cheese or goat cheese
  • Hummus
  • Pesto
  • Chia jam (blend 2 cups pureed/mashed berries with 2 tablespoons chia seed)

Eliminate Refined Sugar

Excessive sugar consumption slows down your thinking, causes memory difficulties, mood imbalances and can literally shrink your brain.

If you can’t live without sweets, use sweet sources from nature in moderation – honey, maple syrup, molasses.
Enjoy baked goods and sweetened foods as an occasional treat, rather than daily.

[su_expanding_quote_without_link alignment=”right” source=”Leslie Korn, Nutrition Essentials for Mental Health” full_quote=”High blood sugar levels affect mental function. When blood sugar drops, it can lead to irritability, anxiety, nervousness, and foggy thinking. High blood sugar is one of the biggest risk factors for depression. Children and adults with severe mood swings and irritability experience significant improvement when blood sugar imbalances and carbohydrate addiction are addressed.”” short_quote=”High blood sugar levels affect mental function. “]

Recipe Ideas

Pesto Crusted Fish – Color My Food

Bean Salads that Beat Brain Fog – Color My food

Nutrient-Dense Lentil Salads  – Color My food

Healthy Quinoa Bowls: 6 Healthy Ways – Simply Quinoa

You can mix and match these recipes with other ancestral grains

For More Empowerment
Which Food Group is a Proven Brain Booster?

High Blood Sugar Levels Tied to Brain Shrinkage

How Healthy Is Sourdough? How to Make It and More

Pumpernickel Bread Nutrition Facts and Health Benefits

 

References
1. Brain foods: the effects of nutrients on brain function (2008). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/

2. Sourdough Microbiome Comparison and Benefits. (2021). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8306212/

 

Good Mood Food

Do you experience brain fog, mood swings or constant anxiety?

Eating more nutrient-dense whole foods can help balance your emotions, your mood and improve your cognitive function. Good mental health, just like physical health, depends on adequate nutrition. If you are low on a few key vitamins or minerals, you are more likely to experience issues with mood swings or anxiety.  Give your brain the building blocks it needs to thrive.

[su_expanding_quote_book alignment=”right” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”There are a variety of food categories that can aid in your quest for a healthier brain –and remission from depression and anxiety symptoms. They are leafy greens, rainbow fruits and veggies, seafood, meat, eggs and dairy, fermented foods, dark chocolate. Foods from these groups contain the important nutrients you need to feed the good bugs in your gut, reduce inflammation, and put your brain into grow mode. All things that can help with depression and anxiety” short_quote=”Foods from these groups contain the important nutrients you need –and can help with depression and anxiety symptoms.”]

You can get brain essential nutrients in these food categories. Make greens and rainbow foods the major components of your meals.

Greens and Cruciferous Vegetables

Leafy vegetables are the most nutrient-dense (nutrients per calorie) foods on the planet. Spinach, kale, arugula, watercress, beet greens, collards, Swiss chard are all great options. Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts and cabbage.

Rainbow Fruits and Veggies

Every color in our vegetables represents a different family of phytochemicals (protective, healing chemical compounds found in plants).

Red/purple foods are especially nourishing for your brain. Berries are the rock stars for brain health, but all red/purple foods have especially powerful anti-inflammatory, antioxidant and DNA-enhancing properties that help keep your brain fighting fit.

[su_expanding_quote_book alignment=”right” source_author=”Leslie Korn” source_title=”Nutrition Essentials for Mental Health” full_quote=”There are a variety of nutrients that act as antioxidants to reduce inflammation and oxidative stress in the brain. Carotenoids found in fruits and vegetables, especially the dark leafy greens and red spectrum, are anti-inflammatory and antioxidant and they improved cognitive health. Several high fat foods like avocado or avocado oil significantly increase absorption of the carotenoids” short_quote=” There are a variety of nutrients that act as antioxidants to reduce inflammation and oxidative stress in the brain.”]

Quality-sourced Protein:

  • Pastured eggs: Rich in nutrients needed to build brain cells, linked to lower rates of anxiety symptoms.
  • Fish and seafood: Anchovies, sardines, oysters, mussels, salmon, cod are among the most nutrient dense foods you can eat –  rich in brain nutrients omega-3 fatty acids and B vitamins.
  • Sustainably raised meat (beef, lamb, goat, and chicken).  Loaded with essential amino acids, vital healthy fats, rich in B12 and E, vitamins, essential minerals iron, selenium, and zinc.

Essential Fats: Avocado, coconut, olives, nuts and nut butters, olives, grass-fed butter. Omega-3 fatty acids are vital to the brain. They also help you absorb the vitamins, minerals and other nutrients essential for brain health.

Fermented Foods: Kefir, yogurt, miso, sourdough, sauerkraut, kombucha and kimchi add beneficial bacteria to your system to help support brain health. These feed the good bacteria in your gut that support brain health.

Nuts, Beans and Seeds: A small serving nuts and seeds gives you a mix of plant-based protein, healthy fats and slow burning carbs, fiber, zinc, iron and essential vitamins. Think of nuts and seeds as a condiment; add to overnight oats, salads, grain bowls, curry, and meatloaf.

What to Do?

Choose the foods in these categories that you enjoy eating. Experiment and gradually add in those you’re not familiar with. Try new ways of eating foods you may think you don’t like. Here are a couple of ways to are just a few fun ways to add in more of these foods on a regular basis.

Be mindful of what you eat. Keep a food journal for a week and jot down the foods from each category that you every day. How many colors did you get? How many plant foods? Quality protein? This about progress, not perfection. Wherever you are is ok, just build up one food, one day at a time.

Eating nutrient dense, whole foods from nature is a powerful way to care for  your brain and your body.

References

Ramsey, Drew (2021). Eat to beat depression and anxiety. New York, NY: HarperWave.

Korn, Leslie (2016). Nutrition essentials for mental health. New York, NY: W.W. Norton and Company.

Learn more:

Mood Food: Nutrition for Your Brain – GBC Nutrition

20 Foods to Naturally Increase Your Brain Power – Mind Body Green

Eat to Beat Depression and Anxiety – Drew Ramsey MD

Updated  – original posted August 2021