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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.

How Stress Impacts Your Cognitive Function

In today’s fast-paced world, stress seems unavoidable. You may know that stress causes physical symptoms like headaches or muscle tension, but did you know that it can also have a significant effect on your cognitive function?

Stress can:

  1. Impair your memory and concentration
    When stressed, your body releases cortisol (also known as the stress hormone), which can interfere with your brain’s ability to form new memories and focus on tasks leading to forgetfulness, difficulty concentrating, decreased productivity.
  2. Reduce your problem-solving and decision-making skills – clouding your judgment, making it harder to weigh options, consider consequences, and make sound decisions. This in turn can result in poor problem-solving skills, impulsive behavior and affect your overall cognitive performance.
  3. Impact your learning and creativity
    When stressed, your brain is in a constant state of alert, which can limit your ability to think creatively and retain new information, hindering your learning process, ability to think outside the box and lowering creativity.

3 Tips to Nourish Your Mind and Build Stress Resilience

You cannot always control external stressors. But you can help build resilience from within by nourishing your brain and body by breathing mindfully, staying hydrated, and prioritizing nutrient rich foods.

Breathe mindfully

Breathing is a powerful and quick way to dramatically shift your nervous system. When stress clouds your mind, breathwork can provide the clarity you need. Practice this simple technique:

  • Inhale slowly through your nose to a count of 4, allowing your belly to expand.
  • Exhale fully through your mouth to a count of 6, consciously releasing tension.
  • Repeat for 2-3 minutes, focusing on this deep, rhythmic breathing pattern.

The extended exhalation activates the relaxation response, increasing oxygen flow to your brain. This quickly reduces brain fog while sharpening focus, concentration, and memory recall.
Make breathwork a habit, even if just for 5 minutes daily. It can help you reclaim peak cognitive performance when it matters most.

Stay hydrated

Hydration plays a crucial role in supporting your body’s stress response system. Dehydration can exacerbate stress levels and lead to fatigue, mood swings, and cognitive impairment.

  • In general aim to drink about half your body weight in ounces of water (for example140 lbs. = 70 oz of water) throughout the day to support optimal brain function. Adjust as needed for summer heat, workouts or other factors.
  • Infused water, chia water, herbal teas, and coconut water are great options to keep hydrated and also provide additional micronutrients.

Choose nutrient dense foods

Nourishing your body with nutrient dense foods is essential for supporting your body’s ability to manage stress

  • Get macronutrients at every meal: quality protein, fats from nature, carbs from plants
  • Increase your micronutrient diversity intake (minerals, vitamins, phytochemicals). How many colors on your plate each meal? How many plant foods in a day? Remember herbs and spices count too!
    Foods high in antioxidants, such as berries, leafy greens, and nuts can help combat oxidative stress. Complex carbohydrates like rainbow vegetables, legumes and whole grains can help regulate serotonin levels, promoting a sense of calm and well-being.

Certain foods have been shown to have stress-reducing properties and can help support your body during times of heightened stress :

  • fatty fish rich in omega-3 fatty acids – linked to reduced anxiety and improved mood
  • foods high in magnesium, such as spinach, kale, nuts, and avocado help relax muscles, reduce anxiety, and support neurotransmitter function during times of stress
  • green tea or herbal teas like chamomile, lemon balm and rooibos can also have calming effects on your mind and body.

What to Do

Recognize the detrimental effects of stress on your cognitive abilities ((memory, concentration, problem-solving skills, learning, and creativity). Take proactive steps to manage stress levels. 💪

By staying hydrating, nourishing your body with nutrient dense foods and practicing mindful breathing you can equip yourself with the tools to better manage stress and promote overall resilience.

Small changes in your daily food choices can have a significant impact on your ability to cope with stress and thrive in the face of life’s challenges. Build one new habit at a time. 🌟

What new habit will you start today to build stress resilience?

For more empowerment

5 Breathing Techniques to help reduce stress – Dr. Ranjan Chatterjee

Stress Management Activities – Dr. David Perlmutter
Commit a minimum of 10-20 minutes to a stress management activity of your choice. Try and establish a routine that you keep as often as possible – ideally the same time every day.

From Toxic to Thriving: Examining Stress’s Effects on the Brain – Dr. Austin Perlmutter
Here are 3 key things to know about the link between brain wellness and stress that you’re probably not hearing about (as well as some strategies to mitigate stress)

4 Beautiful, Nutrient Dense Holiday Rice Recipes

Here are some of my all-time favorite “special times” rice recipes. They are so beautiful and scrumptious – perfect for a Thanksgiving, Christmas table or special celebration. And loaded with amazing nutrients for brain health and wellbeing. Imagine that — delicious and nutritious even for the holidays!

Read more

Pumpkin Hummus

Tis the season! 🍁 Put fall in your hummus by adding pumpkin and spices — making it more delicious and nutritious.

Fiber-rich and loaded with vitamins, minerals and beta-carotene pumpkins are nutrient dense food with multiple health benefits. The high fiber content can promote brain health by supporting a healthy gut.

“Foods rich in carotenoids have been linked to health promoting and disease-fighting activities.Pumpkin contains one of the richest supplies of bioavailable carotenoids known to humans. Half a cup serving of pumpkin gives you more than two times recommended daily intake of alpha-carotene and 100 percent of recommended daily dietary goal of beta-carotene.” – Superfoods RX: 14 Foods that Will Change your Life, by Steven Pratt and Kathy Matthews

This hummus is always a hit as an appetizer for autumn parties from the start of the season through Halloween and Thanksgiving. Make leftovers to use throughout the week for quick meal prep or snacks.

How to use

  • Breakfast toast on sprouted or sourdough bread – sprinkle pumpkin seeds, pomegranate or fresh herbs on top for added nutrient density

Pumpkin hummus toast

  • Use in a wrap with leafy greens, crunchy veggies (cucumber, celery, bell peppers…) of choice, or leftover roasted veggies
  • Great after school snack with veggies, plantain chips, seed crackers or on rice cakes
  • For a dinner party, make festive by serving it pumpkin (just cut off the top and scoop out as you would a larger pumpkin to carve into a Jack-o-lantern)
  • Or serve it as a hummus board like this.  I find that if you put that out first, the veggies get eaten! Then bring out the chips/pita bread.

How many plant foods (remember spices count) are in this picture? The more plants, the more nutrients!

Pumpkin Hummus Board

It also freezes well, which is a great resource for an impromptu dinner party or for quick sandwich/wrap lunches during the week

 

Recipes

Pumpkin Hummus

Tis the season! 🍁 Put fall in your hummus by adding pumpkin and spices — making it more delicious and nutritious.

Fiber-rich and loaded with vitamins, minerals and beta-carotene pumpkins are nutrient dense food with multiple health benefits. The high fiber content can promote brain health by supporting a healthy gut.

“Foods rich in carotenoids have been linked to health promoting and disease-fighting activities.Pumpkin contains one of the richest supplies of bioavailable carotenoids known to humans. Half a cup serving of pumpkin gives you more than two times recommended daily intake of alpha-carotene and 100 percent of recommended daily dietary goal of beta-carotene.” – Superfoods RX: 14 Foods that Will Change your Life, by Steven Pratt and Kathy Matthews

This hummus is always a hit as an appetizer for autumn parties from the start of the season through Halloween and Thanksgiving. Make leftovers to use throughout the week for quick meal prep or snacks.

How to use

  • Breakfast toast on sprouted or sourdough bread – sprinkle pumpkin seeds, pomegranate or fresh herbs on top for added nutrient density

Pumpkin hummus toast

  • Use in a wrap with leafy greens, crunchy veggies (cucumber, celery, bell peppers…) of choice, or leftover roasted veggies
  • Great after school snack with veggies, plantain chips, seed crackers or on rice cakes
  • For a dinner party, make festive by serving it pumpkin (just cut off the top and scoop out as you would a larger pumpkin to carve into a Jack-o-lantern)
  • Or serve it as a hummus board like this.  I find that if you put that out first, the veggies get eaten! Then bring out the chips/pita bread.

How many plant foods (remember spices count) are in this picture? The more plants, the more nutrients!

Pumpkin Hummus Board

It also freezes well, which is a great resource for an impromptu dinner party or for quick sandwich/wrap lunches during the week