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4 Brain-Boosting Potato Salads for Summer

Feeling foggy, moody, or out of sync lately? You’re not alone—and if you’re in Texas (or anywhere blazing hot), the summer heat can drain your energy and dull your focus.

So here’s a simple, nourishing solution: potato salad—with a brain-healthy twist.

These aren’t your average picnic side dishes. Each one of these nutrient dense flavor-forward potato salad recipes is crafted to support:
✨ Cognitive clarity
✨ Balanced hormones
✨ Gut-brain connection
✨ Steady, all-day energy

🌞 Why Nutrient Dense Potato Salads Work in Summer

Summer brings longer days and higher demands on your body. Add in more sun, more sweating, and often, less sleep—and you’ve got a recipe for fatigue, brain fog, and mood swings. These recipes are built to counter that.

Each recipe is:
🥗 Hydrating and cooling
🥬 Packed with fiber and phytonutrients
⚡ Designed to keep blood sugar stable
🧠 Loaded with brain-protective compounds

Whether you’re craving something spicy, herby, classic, or crunchy—these salads have your brain and body in mind.

🌶️ Sweet Potato & Poblano Pepper Salad  – Color My Food

Ingredients: Sweet potatoes • Roasted poblano peppers • Black beans • Green onion • Parsley • Rosemary

Why it works:
✔️ Complex carbs = clean, steady brain fuel
✔️ Beans + sweet potatoes = fiber for hormone and gut balance
✔️ Herbs + roasted peppers = antioxidants for cellular defense

💡 Functional tip: Whisk up a cumin-lime vinaigrette for anti-inflammatory support and a bright flavor kick.

🥓 Sweet Potato and Russet Potato Salad with Greens and Bacon – Color My Food

Ingredients: Sweet potatoes • Russet potatoes • Sautéed kale • Green onion • Pasture-raised bacon

Why it works:
✔️ Quality fats = hormone balance and brain-building blocks
✔️ Kale + green onion = support for detox and digestion
✔️ Comfort-food flavor, elevated for brain health

Caveat:
Bacon isn’t a classic brain food—but special times call for special treats. A little goes a long way when it’s high-quality. If possible, choose sustainably sourced, pasture-raised bacon from regenerative farms. It’s better for your brain and body—and for the Earth.

💜  Purple Potato Sugar Snap Pea and Mint Salad – Epicurious

Ingredients: Purple potatoes +  Snap peas + Mint + Green onion

Why it works:
✔️ Anthocyanins = protect memory and fight brain aging
✔️ Crunchy peas = fiber and freshness for gut health
✔️ Mint = naturally cooling and digestion-soothing

Based on what’s fresh and in season, mix and match with other ingredients. For example

  • Swap snap peas with asparagus or green beans
  • Use dill or basil instead of mint
  • Add green onion or a diced red onion

🥒 German Potato Salad – Ava Recipes

Ingredients: Red potatoes • Cucumber • Red onion • Fresh dill • Boiled eggs • Capers • Parsley

Why it works:
✔️ Choline from eggs = memory and cognitive support
✔️ Dill + capers = natural detoxifiers + liver allies
✔️ Cucumber = hydration and gentle gut support

🧠 Brain Bonus: Why Organic Potatoes Matter

Potatoes are consistently ranked high on the EWG Dirty Dozen list. This means they’re often exposed to pesticides linked to hormone disruption, gut imbalance, and even neurological harm.

🔎 Choosing organic potatoes supports:
✅ Gut microbiome protection
✅ Brain detox pathways
✅ Hormonal harmony

🥄 What’s Your Potato Salad Personality?

YOU are your own best healer—and food is one of your most powerful tools. These potato salads are more than meals; they’re a delicious investment in your brain and body.

Are you…
🌶️ Bold and spicy (Team Poblano)?
🌿 Crunchy and herb-forward (Team Dill + Mint)?
🥚 Classic comfort-seeker (Team Bacon or German style)?

Let your mood—and your wellness goals—guide you.

👉 Need help building your own recipe? Revisit my full guide:
📘 How to Build a Brain-Boosting Potato Salad

💌 Want These Recipes in Your Inbox?

📩 Comment “RECIPES” below or subscribe and I’ll send you a all 4 recipes + bonus mix-and-match tips.

🔁 Save this post to revisit all summer long!
🧠 Your brain will thank you—with more focus, better moods, and vibrant energy to match those sunny days.

 

Updated from 2017 blogpost

How to Build a Brain-Boosting Potato Salad

Food isn’t just fuel—it’s information for your brain, hormones, and gut. And when you know how to choose what truly nourishes you, everything starts to shift—your energy, your clarity, your overall sense of well-being.

My goal is to empower you with the know-how and confidence to choose nutrient-dense, brain-loving foods that fuel your body, uplift your mood, and help you feel like your most energized, focused, and vibrant self.

Today let’s start with a summer favorite… potato salad.

🥔 Why Potato Salad Can Be Brain Food

Potatoes often get a bad reputation, but here’s the truth: when paired with the nutrient dense ingredients, they can be brain-nourishing food.

Here’s how a mindfully prepared potato salad supports your cognitive health:

1. Smart Carbs = Steady Brain Fuel

Colorful potatoes—like sweet potatoes, purple potatoes, red or Yukon gold—are complex carbohydrates that:

Deliver slow-burning glucose, your brain’s preferred energy source
Help prevent energy crashes and mood dips
Offer bonus nutrients like beta-carotene, vitamin C, and vitamin B6

🧡 Sweet potatoes, in particular, are rich in:

  • Vitamin A (beta-carotene) – supports memory and immune function
  • Vitamin B6 – critical for neurotransmitter balance (mood regulation)
  • Fiber – stabilizes blood sugar and feeds your gut
2. Colorful Potatoes = Antioxidants for Brain Protection

💜 Purple potatoes: Packed with anthocyanins, shown to reduce brain inflammation and support memory
🍠 Orange-fleshed sweet potatoes: Loaded with vitamin B6
🟡 Yukon golds/red potatoes: High in potassium, essential for nerve conduction and hydration

3. Alliums = Natural Brain Defenders

Alliums—think garlic, red onion, green onion, scallions, shallots—are rich in:

  • Quercetin – protects neurons
  • Sulfur compounds – support detox pathways (especially important for hormone health)
  • Antimicrobial, immune-supportive nutrients

They don’t just add flavor—they shield your brain from oxidative stress.

4. Fiber-Rich Add-Ins Support the Gut-Brain Axis

Add in bell peppers, poblano peppers, kale, green beans or black beans to elevate the fiber factor.

Your brain and gut are deeply connected via the gut-brain axis. A fiber-rich potato salad feeds your microbiome, helping regulate:

  • Inflammation
  • Blood sugar
  • Serotonin production (your “feel-good” neurotransmitter)
5. Fresh Herbs = Anti-Inflammatory Powerhouses

Herbs like parsley, mint, rosemary, dill, and basil are tiny but mighty:

  • Rich in polyphenols and flavonoids
  • Help reduce neuroinflammation
  • Support liver detoxification for hormonal harmony
  • Deliver flavor without artificial additives
6. Healthy Fats = Hormonal & Cognitive Support

Swap traditional mayo for a zangy vinaigrette your taste buds will love:

🫒 Extra Virgin Olive Oil – monounsaturated fats for memory, focus, and hormone balance
🍎 Apple Cider Vinegar – balances blood sugar and supports digestion
🍇 Balsamic Vinegar – adds gut-friendly prebiotics and antioxidants

🛠️ Build-Your-Own Brain-Boosting Potato Salad

Create a seasonal, nourishing version based on your preferences:

Mix and match like a functional food artist 🎨

✅ Choose your potatoes:
Red | Purple | Sweet | Yukon gold

✅ Add color + crunch:
Snap peas • Bell peppers or poblano peppers  • Kale • Green beans

✅ Bring the alliums:
Red onion • Green onion • Shallots • Garlic

✅ Toss in herbs:
Dill • Parsley • Mint • Rosemary • Basil

✅ Dress it smart:
Extra-virgin olive oil + apple cider vinegar + sea salt + cracked pepper

✅ Boost it further:
Add soft-boiled eggs, wild-caught salmon, black beans, or chopped walnuts

🧠 Why Organic Matters for Brain Health

Potatoes are high on the EWG’s Dirty Dozen list, meaning conventional versions often carry pesticide residues that:

  • Disrupt your gut microbiome
  • Interfere with hormonal balance
  • May expose your brain to neurotoxins
  • Link between pesticides and Parkinson’s disease

💬 Want to Feel Clearer, Lighter & More Energized?

I’ve created 4 delicious, nutritionist-designed Brain-Boosting Potato Salad recipes that you can start using right now.

👉 Comment “YES PLEASE” below or DM me to get your free download!

More Potato Brain Power

Sweet Potato Nutrition: Top 10 Benefits + How to Add to Your Diet – Dr. Axe

Anti-oxidant Loaded Purple Potatoes – Dr. Axe

Trick, Treat, Nourish: Halloween Brain Health Tips

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

Halloween kicks off what I think of as “sugar season”. From October through the New Year, sweet treats are everywhere. But here’s the spooky truth: too much sugar can trick your brain just as much as your taste buds.

🧠 Did you know?
Excess sugar can lead to mood swings, energy crashes, and even interfere with memory and focus. Over time, it contributes to inflammation and insulin resistance in the brain — which is why Alzheimer’s is called Type 3 diabetes.

The good news? You don’t have to skip the fun to keep your family’s brains and bodies happy. With a few smart swaps and nutrient-rich foods, you can celebrate and nourish at the same time.

🧠 Nourish Your Brain This Halloween

Instead of trying to “avoid sugar,” focus on balancing it with foods that help steady blood sugar, support mood, and boost brain power.

✅ Protein — A building block for neurotransmitters that support attention, focus, and learning. Add protein-rich foods to Halloween meals or snacks to balance out the sweets.

✅ Healthy Fats from Nature — Think avocado, olives, nuts, and seeds. These omega-3-rich fats help strengthen brain cell membranes, reduce inflammation, and enhance memory and mood.

✅ Fiber — A strong gut means a strong mind! Fiber supports a healthy gut microbiome — directly linked to emotional balance and cognitive health.

✅ Micronutrients — Minerals like zinc, magnesium, and iron, and phytochemicals (colorful plant compounds_ protect brain cells from oxidative stress and keep your mind sharp.

FrankenGuac

Avocados are rich in antioxidants (vitamin E, lutein) and monounsaturated fats that improve blood flow to the brain and can help reduce inflammation.
Mix in onions (for quercetin — an anti-inflammatory flavonoid) and tomatoes (for lycopene — a brain-protective antioxidant).

Witch Guacamole

👉 Power tip: Add edamame for a protein and omega-3 boost. Edamame is rich in folate, vitamin K, and magnesium — all essential for mood and cognitive function.

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

Love this recipe from Minimalist Baker

Seven-Layer Spider Dip

This 7-layer dip is a fun and brain-healthy snack!

  • Beans: Plant-protein + fiber + antioxidants for steady energy

  • Avocado: Brain-protective healthy fats

  • Greek yogurt: Probiotics for gut-brain health

  • Tomatoes & onions: Antioxidants for cognitive support

  • Spices:  Neuroprotective anti-inflammatory + antioxidant compounds

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: Helps stabilize blood sugar levels, which can enhance focus and concentration.
  • Protein: Essential for neurotransmitter production, which supports communication between brain cells.
  • B Vitamins: Play a crucial role in brain function, including mood regulation and cognitive performance.
  • Minerals: Magnesium and iron, important for overall brain health, supporting energy production and cognitive function.

Here’s a recipe from Sweet Peas and Saffron

Pumpkin Hummus

This seasonal favorite is a nourishing alternative to candy overload.

  • Antioxidants: Beta-carotene in pumpkin protects brain cells

  • Healthy fats: From tahini for mood and memory

  • Protein + Fiber: From chickpeas to support neurotransmitter function and balanced blood sugar

  • B Vitamins + Minerals: Folate, magnesium, and zinc help support focus, learning, and emotional well-being

Try my Color My Food Pumpkin Hummus — perfect for parties, lunchboxes, or post-trick-or-treat snacking

👻 Make Halloween About More Than Candy

Start a new family tradition:

  • Enjoy a protein-rich meal before trick-or-treating

  • Balance candy with colorful, whole-food snacks

  • Get creative with “spooky” brain-healthy dips and veggies

  • Practice mindfulness around treats — enjoy, don’t overdo

This season, treat your brain as kindly as your taste buds. By choosing nutrient-dense foods that support mood, focus, and long-term brain health, you’re nourishing your whole family — body, brain, and spirit.

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! 🎃👻

#BrainHealth #Brainhealthlifestyle #NutrientDense #FunctionalNutrition #NutritionTherapy

#MinimalistBaker #SweetPeasandSaffron #TheBakersMama

Clear Your Mind: 6 Pillars to Boost Brain Health

In today’s world of overwhelming health advice, it can be hard to know where to start. But when it comes to brain health, you don’t need to add complexity—just listen to your body and prioritize a brain-boosting lifestyle. As a brain-focused functional nutrition therapist, I know how deeply interconnected brain health is with our overall well-being. By focusing on six fundamental pillars—food, stress resilience, sleep, movement, digestion/gut health, and blood sugar regulation—you can unlock your brain’s full potential. Let’s explore each pillar and learn how to enhance your cognitive function and emotional balance.

1. Breathe to Shift Your Nervous System: The Power of Stress Resilience

Chronic stress can wreak havoc on both your brain and body, leading to inflammation and cognitive decline. One of the easiest ways to counteract this is through mindful breathing and stress resilience techniques. Taking just a few deep breaths or meditating for even 1-5 minutes daily can significantly enhance your brain’s ability to manage stress and maintain emotional balance.

Daily habits to build stress resilience:

Choose one that resonates and practice until it becomes a daily habit. Shifting your nervous system from the “fight or flight” response (sympathetic) to a “rest and repair” state (parasympathetic) is crucial for maintaining cognitive health.

2. Eat Nutrient-Dense Whole Foods: Nourish Your Brain from Within

Your brain needs high-quality nutrients to function optimally. Instead of counting calories, focus on nutrient density—choosing foods packed with vitamins, minerals, and antioxidants that support brain health. Essential fatty acids, amino acids, and fiber-rich foods help rebuild and maintain brain structure, enhance neurotransmitter function, and protect against oxidative stress.

Brain-boosting foods to prioritize

  • Fatty fish (e.g., salmon, sardines) rich in omega-3s
  • Lean proteins like chicken, turkey, and tofu
  • Leafy greens (e.g., spinach, kale) for folate and antioxidants
  • Cruciferous vegetables (e.g., broccoli, cauliflower) for brain-protective compounds
  • Rainbow-colored veggies and fruits packed with antioxidants
  • Legumes (lentils, chickpeas) for fiber and plant-based protein
  • Whole grains like buckwheat, quinoa, oats, and brown rice for steady energy
  • Nuts and seeds (chia, flax, sunflower) for omega-3s and fiber

Make mindful choices every day to nourish your body with foods that fuel both your brain and your body. Remember, brain health isn’t about restriction—it’s about consistent nourishment.

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

Stable blood sugar levels are essential for keeping your mind sharp and your energy consistent. Blood sugar fluctuations can impair cognitive function, leading to brain fog, mood swings, and fatigue. To support balanced blood sugar, aim for meals rich in protein, fiber, and healthy fats. Avoid excessive refined sugars, grains, and processed foods that can disrupt your body’s natural rhythm.

Tips for balancing blood sugar:

  • Focus on whole foods from nature
  • Include protein and healthy fats (from sources like avocado, olive oil, nuts) every meal
  • Get fiber from plant foods (leafy greens, cruciferous, roots, whole grains) every meal
  • Limit refined carbohydrates and added sugar
  • By maintaining stable blood sugar levels, you support both your brain and body in achieving sustained performance throughout the day.

4. Digestion and Gut Health: The Second Brain

Your gut is often called your “second brain” for good reason. It plays a crucial role in breaking down and absorbing the nutrients your brain needs to function at its best. Even the healthiest foods won’t benefit you if your digestive system can’t properly process and absorb them.

Beyond digestion, a healthy gut helps reduce inflammation, which is key to preventing brain fog and mental fatigue. Chronic inflammation can impair cognitive function, but a balanced gut microbiome can help lower this inflammation, supporting better brain health.

Additionally, your gut is responsible for producing neurotransmitters—including serotonin, which regulates mood and mental clarity. When your gut is balanced, it promotes neurotransmitter production, improving focus and emotional stability.

Tips for improving digestion and brain health:

  • Eat mindfully: Chew your food thoroughly to aid digestion and nutrient absorption.
  • Stay hydrated: Water is essential for digestion and nutrient transport.
  • Incorporate fermented foods: Foods like plain-yogurt, kimchi, and kombucha support a healthy gut microbiome.
  • Eat fiber-rich roods: Leafy greens, cruciferous and colorful vegetables, beans, and whole grains help keep digestion running smoothly.

By supporting your gut health, you reduce inflammation, improve digestion, and enhance brain function, helping you feel more mentally clear and balanced.

5. 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.

6. Sleep: The Brain’s Recharge Cycle

Sleep is critical for brain health. During sleep, your brain consolidates memories, regenerates cells, and clears toxins that build up throughout the day. Aim for 7-9 hours of quality sleep per night, and make sleep a priority by creating a relaxing bedtime routine. By prioritizing sleep, you allow your brain to recharge, enhance memory, and maintain cognitive clarity.

Sleep tips:

  • Stick to a consistent sleep schedule
  • Create a screen-free hour before bed
  • Use relaxation techniques like deep breathing or meditation to wind down
  • Keep your bedroom cool, dark, and quiet for optimal rest

By building on these six pillars for energy and 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.

You have the power to enhance your brain health by focusing on the six pillars outlined above: breathing for stress resilience, balancing blood sugar, eating nutrient-dense foods, nourishing your gut, moving regularly, and getting quality sleep. By incorporating these strategies into your life, you’ll experience improvements in cognitive function, energy, and emotional balance.

What new habit will you build today?

For more Empowerment

Time In Nature – The Medicine Everyone Needs Now! – Dr. Frank Lipman

How Gratitude Changes you and Your Brain

Breathe Your Way to Better Brain Health – Psychology Today

Sleep is Critical for Brain Health – American Brain Foundation

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 Nutrient-Dense Holiday Rice Recipes for Brain-Healthy Celebrations

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

7 Soup Meals for Cold Weather

What to eat when the temperature drops? A bowlful of healthy, wholesome soup does the body good. And a veggie-laden, one-pot, one-dish meal means less to wash up.

Here are my favorites, loaded with nutrient-dense superfoods that boosts the energy shield of our immune systems keeping wintertime colds and viruses at bay. Onion/garlic, beans and greens are loaded with anti-inflammatory and antioxidant compounds, phytochemicals (natural plant chemicals) vital for good health.

“Beans are a powerhouse of superior nutrition, and the most nutrient-dense carbohydrate source. They act as an anti-diabetes and weight-loss food because they are digested slowly, having a stabilizing effect on blood sugar, which promotes satiety and helps to prevent food cravings. Plus they contain soluble fiber, which lowers cholesterol levels. Eating beans, peas or lentils at least twice a week has been found to decrease colon cancer risk by 50%. Legume intake also provides significant protection against oral, larynx, pharynx, stomach, and kidney cancers.” Joel Fuhrman, Eat to Live

Make a double recipe to have leftovers and/or enough t0 freeze for another day.

Another marvelous option for blustery winter days is chili. Check out my Favorite Chili Roundup for some nutritious, delicious recipes.

African Coconut Soup

Gently flavored with curry, colored by red bell pepper and tomatoes, this soup is satisfying tastebuds and tummy.

Armenian Lentil Soup

I love this aromatic soup touched with cinnamon, cloves, and dash of cayenne. The eggplant blends in a most pleasing way with the lentils and bell peppers, bites of dried apricots surprise the taste buds, a smidgen of brown sugar and vinegar enhance the flavors in a delightful way.

I serve with pita and fresh feta cheese or a crusty bread.

Mushroom Barely Soup

Barley soup is one of my comfort foods. Mushrooms have a happy place in my childhood memories; I remember picking them in the Austrian woods with my grandfather.

“Mushrooms contain many unusual disease-fighting compounds that empower the body to react quickly and powerfully when we are exposed to disease-causing pathogens such as viruses and bacteria. White, cremini, Portobello, oyster, maitake mushrooms have all shown anticancer effects; they prevent DNA damage, slow cancer cell or tumor growth, cause programmed cancer cell death and/or prevent tumors from acquiring a blood supply. Consuming mushrooms regularly is associated with a significantly reduced risk of breast cancer in both pre and postmenopausal women.” short_quote=”Mushrooms contain many unusual disease-fighting compounds that empower the body to react quickly and powerfully when we are exposed to viruses and bacteria.” — Joel Fuhrman, Super Immunity 

I serve with this with delicious leafy green and citrus salad.

Kale and White Bean Stew

I often use organic canned beans as a safety catch when I need to make dinner in a hurry, but I’m getting better about cooking a pot of beans and freeze in mason jars to have beans on hand when needed. This is a simple old-fashioned recipe; just put it all in the pot and let a low flame do the magic.

The combination of onion, kale and bean make this a powerhouse immunity boosting soup. What really makes this soup delicious are the fresh herbs. I use whatever I have at the time: basil and parsely, chives and thyme, cilantro.

Curried Red Lentil and Swiss Chard Stew with Garbanzo Beans

This is another simple soup, and it cooks quickly. Again, the combination of onions, lentils, garbanzo, and cruciferous (swiss chard in the case) make it a super immunity soup. Actually, it seems to me more of a curry given the generous amount of that spice. As much as I savor the soup, I also enjoy the colors. I top it with plain Greek yogurt and chopped cilantro or parsley.

Serve with pita or naan bread, fresh feta and mint or parsley.

Lemony Chicken and Orzo Soup – Epicurious

I’m convinced chicken soup really is good for the soul. It is my ultimate comfort food. This version is quick to make and delightful in its simplicity. The dill and touch of lemon make it light and fragrant. I use whole-wheat orzo. I’ve also made it with leftover barley or leftover quinua instead or orzo.

On this particular day, I added peppers from the garden.

Remember – more colors = more nutrient density 😊

Turkey Sausage Garbanzo Soup- Color My Food

Sausage and bean soup has timeless connotations in Spanish and Portugues cuisine. This is an ideal meal when in the mood for a spicy something soup. The texture contrast of sliced avocado is a party for the taste buds. Or skip the jalapeños and increase fresh rosemary (finely chopped) to 1 tablespoon for a different flavor experience.

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