NEVER HAVE BRAIN FOG AGAIN

It’s no secret that exercise is good for your heart.  It shouldn’t be a surprise that it’s also healthy for your brain.  

It’s all about good blood flow. Exercise gets the blood pumping head to toe but moving your body is only the first step. 

Your blood has to be full of the right cocktail to fuel your brain.  You can get your groove on all day but if you are stuffing your face with greasy burgers and cake then don't expect to be thinking like Einstein at work.

Paying attention to a few key areas daily- Movement, Meditation, and Nutrition- is all it takes to be on your A-game and boost your brain power.  Seems to simple but it’s true.  The best part, you have total control.

We’ve already shared in previous blog posts how much Physical Activity and Meditation  you need daily to improve your mood, attention, memory, and energy levels along with the low down on how to get started. 

So let’s talk about food.  Specifically, clean eating, and the nutrients your brain needs to work like a finely tuned machine.

CLEAN EATING involves:

• Lots of COLORFUL, nutrient dense, organic plant-based foods
• WILD and CAGE FREE animal products (chicken, eggs, turkey, wild fish)
• Eating your SUPER FOODS daily.  These are high in anti-oxidants, polyphenols, vitamins and minerals , and/or Omega 3 fatty acids.  Here's a shopping list along with some daily recommendations that will nourish your brain (& body):

1. Blueberries (wild if possible)- 1 cup daily
2. Wild Salmon- 4 ounces 2-3 times per week
3. Nuts and Seeds (nut butters)- 1 ounce daily
4. Avocados- ¼ to ½ cup daily
5. Green leafy veggies (kale, collard greens, spinach, broccoli)- 1 cup daily
6. Whole grains (including chia seeds, wheat germ)- 4-5 servings per day
7. Beans & Lentils (particularly black beans which help stabilize blood sugar) – ½ to 1 cup daily
8. Pomegranate juice- 2 ounces daily
9. Oil Based Salad Dressing (use pure extra virgin olive oil -can add onion and garlic)- 1-4 TBSP/day
10. Coconut oil (great source of Vitamin E – may help prevent Alzheimer’s disease)- 1-2 TBSP/day
11. DARK CHOCOLATE- 1 ounce per day- YEA!!  That's just a few squares not the whole bar!
12. Freshly brewed teas (green, black)- 2-3 cups/day

*Note that coffee, cinnamon, curry and turmeric can help with hypertension (high blood pressure), inflammation, and glucose regulation (blood sugar stable).

• STAYING HYDRATED:  Aim for ½ your body weight in ounces of water/beverages per day as a minimum.  Your pee should look like pale lemonade if you are hydrated well.  Don't like plain water?  Try green tea, mineral water, coconut water, or adding lemon to your water.  Replace electrolytes when you sweat a lot due to the heat or exercise.  Just grab some water enhanced with electrolytes or tablets that you can add to water.

 

• EATING BREAKFAST: it’s the most important meal for fueling the body and jump starting your metabolism. You wouldn’t drive your car to work if the gas was on empty would you?  Why would you start your body off without filling it up with the fuel it needs for the day?

• AVOIDING artificial foods, dyes, sweeteners and GMO’s, highly processed foods.  Stevia, a plant based sweetener, is a great substitute for sugar or artificial sweeteners.  It keeps your blood sugar stable so it’s even safe for diabetics.

You may be wondering how in the world you are going to fit
this clean eating business into your day... 

First, you have to plan ahead so you grab the right foods when you get busy. 

Next try one of these 5 simple suggestions for going clean without the overwhelm:
 
*The Smoothie Solution: 

Start your day with a Protein Shake.  Tips to Build a Balanced Shake:

• 1 serving of your favorite protein powder (we recommend vegan, pea protein)
• ¼ cup of low glycemic fruits such as dark berries
• 1 Tablespoon of a healthy fat such as coconut cream, almond butter, pecan or half an avocado
• 1/3 cup of veggies such as spinach, kale, microgreens or pumpkin
• 6-8 oz. of liquids such as purified water, almond milk, coconut milk, rice milk
• Boost nutrition with chia seeds, flax seeds, coconut flakes.
• Stick to organic, non-GMO ingredients to reduce your toxic load. 
• Post workout- add a banana to a shake within 30 minutes of working out to aid in muscle repair. 
• If you are trying to lose a few pounds- boost the veggies and use only water for liquid.

 
 
GREEN SHAKE RECIPES:
Kale Shake 
Take 1 handful of kale (stems and all)
8 ounces of water
1 handful of frozen fruit or blueberries
1 banana (optional)
Blend all ingredients until smooth.
 
Green Protein Smoothie
1 serving Vanilla Protein Powder
9 ounces Almond Milk
1 handful Baby Spinach
½ cup Honeydew Melon
Blend all ingredients until smooth.
 

*The Mediterranean Diet Plan:

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. What’s that?  Better BLOOD FLOW?  That’s perfect for your brain! 

It’s also associated with reduced risk of cancer, Parkinson’s (brain disease) and Alzheimer’s disease (brain disease).  Ding ding ding!!!  We have a winner.

This eating plan is basically full of the top 12 Super Foods.  You would eat primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts.  Plus limit your red meat to no more than a few times a month while eating fish and poultry at least twice a week. 

Replace that creamy, yummy butter (you can do it) with healthy fats such as olive oil and canola oil and use herbs and spices instead of salt to flavor foods.

Add some red wine (in moderation- of course), eat your meals with family or friends, and get daily exercise.  Pretty much covers all the bases for having a sharp, healthy brain.  You can Google recipes if this plan floats your boat- they are everywhere.  Better yet, take a trip to the Mediterranean for some taste testing!
 

*Grab Green on the Go:

Green juice is everywhere now.  You can drink your veggies if you are low on time.  You can also add green super food powders to your smoothie or water.   One scoop of powder will give you probiotics for your gut, chlorella, blue green algae, digestive enzymes, spirulina, wheat grass, flax seed and all kinds of veggies for decreasing inflammation and improving gut health.  It’s great for when you are traveling.  No excuses not to eat your veggies.
 

*Shop Local:  

Worried about the cost of going organic?  Try shopping at your local Farmer’s Market.  The prices are usually more affordable.   Even though they don’t say organic, they are typically the same quality.  It’s just expensive for small farms to get that fancy organic label.  A lot of cities now have home delivery services to get local fruits, veggies and meat directly from the farm to your table. 

Hopefully these ideas help you feel like it’s more doable to start eating clean today!
 
Go ahead and give your brain it’s daily dose of movement, meditation, and clean eating (with Super Foods) so you can tap into your full potential! 

And say goodbye to brain fog forever.

Pick one suggestion and test it out.  Let us know how much better you feel, think and perform in the comments below.

Happy Clean Eating!
Mollie & Ender

P.S.  Download this FREE Healthy Traveler Packing List for immune boosting nutrition & exercise resources that'll help you be a well-rested travel warrior. Good for year-round self-care & to prep for your next trip.