If you would like to have a post considered for publication on HappiHuman.com please send an email here.

Hello, beautiful people! In this guide, you'll learn the transformative power of optimizing your gut to improve mental health through the innovative use of personalized probiotics.

Back in August 2025, I wrote about the incredible power of the gut-brain axis and how targeted probiotics can ease anxiety, sharpen focus, and lift mood. That post connected strongly because so many of us feel the daily weight of stress, brain fog, or low energy.

Now that we are fully into 2026, this topic remains one of the year's top wellness trends, with gut health and the gut–brain connection driving innovation in personalized nutrition.

Today, I am giving you an updated, actionable guide  on how to optimize your gut for better mental health, complete with the latest science, strain-specific recommendations, at-home testing tips, and an added bonus of two easy fermented food recipes you can try today.

So, let’s jump right on in. Your happiest, calmest, most focused self is waiting on the other side of a healthy gut.

What Exactly Is the Gut Brain Axis (and Why Does It Matter in 2026)?

The gut-brain connection is a fascinating topic! If you’re not familiar with the gut-brain axis, it’s essentially the two-way communication highway between your digestive system (gut) and your brain. 

Your gut houses trillions of microbes that make up your microbiome. These microbes produce neurotransmitters, including serotonin (95% of your body’s supply is made in the gut!), GABA, and dopamine. When your microbiome is balanced, these happy chemicals flow freely, supporting stable mood, sharp cognition, and resilience to stress.

In 2026, experts finally started to recognize that our gut health is foundational for our mental wellness. Recent reports highlight the microbiota-gut-brain axis as a major driver of new products and research, with psychobiotics leading the charge.

The Rise of Personalized Probiotics: Why One-Size-Fits-All No Longer Cuts It

Generic probiotics are out. Personalized, strain-specific psychobiotics are in.

New research confirms that not all probiotics are good for everyone. Different people respond uniquely to the same strains because our microbiomes are as individual as fingerprints (Cell Landmark Study). 

So how do you know which probiotic is best for you?

To answer this important question, you may want to consider having your microbiome tested. In 2026, at-home microbiome testing kits have made personalized insights much more accessible. These services analyze a sample you provide and deliver a detailed report on the types of bacteria in your gut, along with tailored food and supplement recommendations. It’s a good idea to research different providers to find one that best fits your needs, budget, and level of detail you’re looking for.

Top evidence-backed psychobiotic strains for mental health in 2026 include:

• Lactobacillus helveticus R0052 + Bifidobacterium longum R0175 → This powerhouse combo consistently shows the strongest results for reducing anxiety, lowering cortisol, and improving mood in multiple clinical trials.

• Lactobacillus plantarum 299v or PS128 → Excellent for stress resilience along with cognitive clarity.

• Bifidobacterium breve → Supports calm focus and reduces depressive symptoms.

And in general, you’ll want to look for multi-strain formulas that include prebiotics (food for the good bacteria) like inulin or GOS for even better results these synergistic combinations nourish both the strains you are introducing, as well as the microbes currently living in your microbiome to attain maximum gut-brain benefits.

Easy Homemade Fermented Foods to Feed Your Psychobiotics Daily

What you eat directly impacts the composition and health of your gut microbiome, and consequently, your mental state. Here’s how to nourish this connection:

• Embrace Fibre: Fruits, vegetables, whole grains, legumes, nuts, and seeds are packed with fibre, which feeds the beneficial bacteria living in your gut. These bacteria ferment fibre to produce the SCFAs which are vital for gut health and brain function.

• Incorporate Fermented Foods: Yogurt with live cultures, kefir, sauerkraut, kimchi, and kombucha contain probiotics. Probiotics are live beneficial bacteria that help restore a healthy gut microbiome balance.

• Focus on Polyphenol-Rich Foods: Berries, dark chocolate, tea, and coffee are rich in polyphenols, plant compounds that your beneficial gut bacteria love! Plus, polyphenols have the added benefit of providing both antioxidant and anti-inflammatory effects. 

• Include Omega-3 Fatty Acids: Found in fatty fish (salmon, mackerel, sardines, anchovies), flaxseeds, chia seeds, and walnuts, omega-3s have anti-inflammatory properties and can support gut health and optimal brain function7.

• Limit Processed Foods, Sugar, and Unhealthy Fats: Yet another reason to ditch ultra-processed foods - a diet high in them promote the growth of less desirable bacteria - the “bad” bacteria that crowd out the good guys. When this happens, dysbiosis and inflammation result, which can negatively impact mood8.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Simple 5-Ingredient Sauerkraut

Ingredients (makes 1 quart):

• 1 medium head of green cabbage (about 2 lbs)

• 1–1½ Tbsp sea salt

• 1 Tbsp caraway seeds (optional)

• 2–3 garlic cloves, smashed

• Filtered water (if needed)

Instructions:

1. Remove outer cabbage leaves; reserve one large leaf.

2. Shred cabbage finely and place in a large bowl.

3. Massage with salt for 5–10 minutes until juicy.

4. Mix in caraway and garlic.

5. Pack tightly into a clean quart jar, pushing down so the brine covers cabbage (add a little filtered water if needed).

6. Place a reserved leaf on top and weigh down with a small jar or fermentation weight.

7. Cover loosely and ferment at room temperature 7–21 days (taste daily after day 7).

8. Once tangy to your liking, refrigerate. Enjoy ¼–½ cup daily.

Quick Coconut Yogurt (Dairy-Free)

Ingredients:

• 2 cans full-fat coconut milk

• 2–3 probiotic capsules (open and empty contents) or 2 Tbsp store-bought coconut yogurt as starter

Instructions:

1. Gently heat coconut milk to 110°F (warm, not hot).

2. Whisk in probiotic powder.

3. Pour into clean jars, wrap in towels, and keep warm (yogurt maker, oven with light on, or Instant Pot yogurt setting) for 12–24 hours.

4. Refrigerate; it thickens further. Serve with berries and a sprinkle of chia.

Your 2026 Action Plan for a Happier Gut and Calmer Mind

Start eating fermented foods daily (aim for 2–3 servings).

1. Consider a personalized at-home microbiome test.

2. Choose a high-quality psychobiotic supplement with clinically studied strains like L. helveticus R0052 + B. longum R0175.

3. Feed your microbes with prebiotic-rich foods: garlic, onions, leeks, asparagus, oats, flax, and chicory root.

4. Manage stress (your microbes hate chronic cortisol) with walks in nature, breathwork, or gentle yoga. These simple practices, along with journaling or short meditation sessions, can make a real difference—though individual results vary and they're not a substitute for professional care when needed. If you'd like guided support, I offer HeartMath Training to help build resilience.

Ready for Truly Personalized Support?

While this guide gives you a strong foundation, nothing replaces one-on-one guidance personalized to your unique symptoms, history, and goals. As a Registered Holistic Nutritionist specializing in neuronutrition and gut-brain health, I help clients transform anxiety, brain fog, and low mood through focused nutrition plans and lifestyle tweaks.

If you are ready to feel calm, focused, and energized in 2026, book a consultation at HappiHuman.com. Your happiest, healthiest self is waiting. Let us make this your breakthrough year.

With love and gut hugs,

Kelly Aiello, R.H.N.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

Do you ever crave a slow-cooked meal that feels comforting on a cold day? For me, that's Osso Buco, tender shanks cooked until the meat falls off the bone and the marrow becomes silky.

As a Registered Holistic Nutritionist (RHN) and brain health coach, I love reimagining dishes through a neuronutritionlens: focusing on anti-inflammatory ingredients, gut-healing elements, blood sugar-stabilizing additions, and nutrients that fuel clear thinking and mood balance. Traditional Osso Buco is already nutrient-dense, thanks to bone marrow, collagen, and slow cooking. But, with a few mindful swaps and additions, it becomes an ever greater powerhouse that helps reduce inflammation, supports the gut-brain connection, and boosts energy without a post-meal slump.

In this post, I'll share my healthier take on Osso Buco, why it's surprisingly brain-friendly, and simple tips to make it even more nourishing. Let's turn this Italian favourite into food that loves you back!

Why Osso Buco Can Be a Neuronutrition Superstar (The Science Behind the Comfort)

Osso Buco isn't just delicious, it's packed with real nourishment when sourced well and prepared thoughtfully.

• Rich Bone Marrow and Collagen: Slow braising extracts gelatin and collagen from the bones and connective tissue. These support joint health, skin elasticity, and gut lining repair (think reducing a leaky gut, which ties directly to brain fog and mood issues via the gut-brain connection).

• Anti-Inflammatory Potential: Marrow contains conjugated linoleic acid (CLA) and glycine. Both have been shown in studies to reduce inflammation, protect brain cells, and promote calmness. As an added bonus, glycine is also great for supporting sleep and stress resilience.

• Key Nutrients for Brain Health: High in protein for neurotransmitter formation, B vitamins (like B12) for nerve function and energy, iron and zinc for focus and immune support, plus a variety of minerals drawn from the bones during cooking.

• Blood Sugar Friendly When Balanced: When paired with veggies and healthy fats (instead of heavy, refined carbohydrates), this Osso Buco dish also helps avoid blood sugar spikes that fog your thinking and disrupt brain health.

The key? Quality ingredients and sides that improve these benefits. Grass-fed beef (if available) amps up the omega-3s for even more anti-inflammatory power.

You may also like

My Neuronutrition-Approved Osso Buco Recipe (Serves 4)

This version of Osso Buco preserves its soul-warming essence while packing an even greater punch by adding additional veggies, herbs, and anti-inflammatory ingredients. Plus, it's perfect for batch cooking. In fact, the leftovers may taste even better! So double or triple this trusted recipe and enjoy the benefits for days to come.

Ingredients

• 4 beef shanks (about 3-4 inches thick; grass-fed if possible for better fats)

• Sea salt and black pepper, to taste

• 3-4 tbsp extra-virgin olive oil (anti-inflammatory hero!)

• 1 large onion, diced

• 2 carrots, chopped

• 2 celery stalks, chopped

• 4 garlic cloves, minced

• 2 tbsp fresh thyme (or 1 tbsp dried)

• 1 cup dry white wine (or bone broth for alcohol-free)

• 2 cups beef or chicken bone broth (homemade if you can—extra collagen!)

• 1 (28-oz) can crushed tomatoes (look for no-added-sugar)

• 1-2 bay leaves

• Optional anti-inflammatory boost: 1 tsp turmeric + pinch black pepper, or a squeeze of lemon at the end

Step-by-Step Instructions

1. Prep and Sear: Pat shanks dry and season with salt and pepper. Heat olive oil in a heavy Dutch oven over medium-high heat. Brown shanks on all sides for 10-15 minutes. This builds flavour and locks in nutrients.

2. Build the Base: Remove shanks. In the same pot, add onion, carrot, celery, garlic, and thyme. Sauté until softened and golden (8-10 minutes).

3. Deglaze and Simmer: Pour in wine (or broth), then scrape up any browned bits. Add tomatoes, broth, and oregano. Return shanks, ensuring liquid covers halfway (add more broth if needed).

4. Slow Braise: Bring to a simmer, cover with a tight-fitting lid, then transfer to a 325°F oven for 2-2.5 hours. Meat should be fork-tender and marrow soft.

5. Rest and Serve: Let rest 10 minutes. Skim excess fat if desired (though the healthy fats are beneficial in moderation).

6. Finish with Parmigiano Reggiano: Grate over each serving for brightness and antioxidants.

Serve with tagliatelle (an egg pasta), cauliflower mash, roasted root veggies, or a big green salad instead of risotto or regular pasta to keep blood sugars steady and provide added fibre for gut support. 

For our Valentine’s Day dinner, we used 60 grams of tagliatelle divided between two portions, then enjoyed the rest of the Osso Buco over cauliflower rice for leftovers the next night.

Quick Tips to Make It Even More Brain- and Gut-Friendly

• Choose Quality: Grass-fed shanks for higher omega-3s and lower levels of inflammatory compounds.

• Add Veggies: Double the carrots/celery or toss in spinach at the end for extra folate and magnesium—key for mood and focus.

• Portion Mindfully: Enjoy a smaller shank with plenty of sauce and veggies to balance protein and fat with fibre.

• Leftover Hack: The gelatin-rich sauce reheats beautifully and makes an amazing base for soups, a gut-healing bonus.

Osso Buco truly shines as a nourishing, brain-supportive comfort food when prepared mindfully. Its slow-braised bone marrow and collagen provide a rich source of anti-inflammatory compounds, such as conjugated linoleic acid (CLA) and glycine, which help reduce systemic inflammation, repair the gut lining, and strengthen the gut-brain axis, all key factors in clearing brain fog, balancing mood, and boosting mental clarity. The high-quality protein, healthy fats, and essential nutrients such as B vitamins, iron, and zinc provide sustained energy and stable blood sugar (especially when paired with low-glycemic veggies instead of heavy carbs), helping you avoid the post-meal slump while fueling focus and resilience. 

While these benefits are well-supported by research on the dish’s core components, they can be amplified with grass-fed veal, added turmeric, or extra greens. The effects are most pronounced when portions are balanced within a whole-foods approach. Real-world results vary by sourcing, preparation, and your unique body, but the evidence is clear: this classic Italian dish can be far more than indulgent—it can be genuinely healing and brain-loving. So go ahead, savour every tender bite knowing you’re feeding both body and mind with intention and care.

Ready to Nourish Your Body and Brain with Comfort Food?

Osso Buco reminds me that healing does not mean bland; it’s about choosing foods that taste incredible and eating an appropriate portion size that works for you. When we eat this way, we reduce inflammation, support our gut microbiome, stabilize energy, and better manage our caloric intake.

If you're dealing with persistent brain fog, low energy, or want to optimize your meals for peak mental performance, let's chat! Head to HappiHuman.com to book a free discovery call or explore my Neuronutrition Program. Small, delicious changes can lead to big transformations.

What's your favourite comfort food to make healthier? Share in the comments—I'd love to hear from you and maybe feature it next!

With warmth and better brain days,

Kelly

P.S. My Neuronutrition Program has two beautiful openings in March. If you are craving steady energy and clear thinking all year long, book your free discovery call right here and let us make 2026 your most nourished year yet. 💛

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

The holiday season brings joy, family gatherings, delicious meals, and lasting memories. Yet, with abundant treats and busy schedules, it can challenge your commitment to healthy eating during the holidays and overall holiday wellness.

The good news? You can enjoy the festivities without derailing your health goals. With mindful planning and practical strategies, maintain balance, boost energy, and start the new year feeling great.

This ultimate holiday health guide for 2025 shares 9 proven tips to help you navigate healthy holiday eating, manage stress, and prioritize wellness during the holidays.

1. Prioritize Self-Care First

Sleep deprivation affects hunger hormones, leading to cravings and overeating. Aim for 7-9 hours of quality sleep nightly to support hormone balance and well-being.

Carve out time for relaxing activities, like a warm bath, reading, or short meditation sessions. Self-care empowers better choices across all areas of life.

“Self-care during the holidays builds resilience against stress and helps you enjoy the season more fully.”

2. Contribute a Healthy Dish

Attending potlucks or parties? Volunteer to bring a nutritious option, such as a colorful veggie platter, fresh fruit salad, or protein-packed dish like grilled turkey skewers.

This ensures at least one nutrient-dense food choice for you—and might inspire others to try healthier options.

“Focus on colorful fruits, vegetables, lean proteins, and whole grains to get a wide range of vitamins and minerals this holiday season.”

3. Drink Plenty of Water

Staying hydrated during holidays curbs overeating, reduces bloating, and supports energy levels. Drink water, herbal teas, or black coffee throughout the day.

Start mornings with lemon water and choose sugar-free electrolyte options when needed. Swap sugary or alcoholic drinks for sparkling water with fruit.

“Hydration is key to mindful eating and preventing mistaken thirst for hunger.”

You may also like

4. Avoid Arriving Hungry

Don't skip meals before events—eat a protein-rich snack beforehand, like Greek yogurt, nuts, or veggies with hummus.

This helps control portions and resist temptations when faced with holiday spreads.

“A satisfied stomach makes it easier to practice intuitive eating and enjoy treats in moderation.”

5. Eat Mindfully

Survey options first, then fill your plate with vegetables, lean proteins, and balanced choices. Use smaller plates for built-in portion control.

Savor each bite slowly, pay attention to fullness cues, and eat without distractions.

“Mindful eating fosters a positive relationship with food and helps you tune into your body's signals.”

6. Be Smart About Sweets

Holiday desserts tempt everyone. Pair treats with protein to stabilize blood sugar, or choose fruit-based options.

Limit yourself to one or two small portions of favorites, then step away from the dessert table.

“Moderation with sweets prevents energy crashes and supports stable blood sugar levels.”

7. Keep Moving

Incorporate physical activity during holidays to aid digestion, boost mood, and maintain fitness. Take post-meal family walks, play active games, or dance to holiday music.

Even short bursts of movement make a difference in overall holiday wellness.

“Staying active counters richer meals and keeps your metabolism humming.”

8. Enjoy Indulgences Wisely

Allow small servings of beloved dishes without guilt—focus on conversation and connections afterward.

Total deprivation often leads to rebound overeating, so balance is essential.

“Planned indulgences fit perfectly into a healthy lifestyle when approached with intention.”

9. Address Emotional Well-Being

Holidays can stir mixed emotions, from joy to stress or loneliness. Practice self-compassion, seek support if needed, and engage in stress-relief like deep breathing or journaling.

Professional help is valuable if emotions feel overwhelming.

“Emotional health is foundational to physical wellness—nurture both this season.”

Frequently Asked Questions About Holiday Health

What are common challenges to healthy habits during the holidays? Tempting foods, disrupted routines, and stress often lead to emotional eating.

How can I get enough nutrients amid holiday meals? Prioritize whole foods, don't skip meals, and consider a multivitamin supplement.

Healthy holiday snack ideas? Fresh or frozen fruits, nuts/seeds, Greek yogurt with berries, veggie dips like hummus, or boiled eggs.

Tips for managing holiday stress? Prioritize sleep, exercise, relaxation techniques, and quality time with loved ones.

Healthier dessert alternatives? Fruit salads, baked fruits, moderate dark chocolate, frozen yogurt, or homemade treats with better ingredients.

Final Thoughts

These 9 tips for healthy holidays in 2025 empower you to savour celebrations while protecting your health. Focus on mindful eating, hydration, movement, and self-care for a balanced, energetic season.

Enjoy the magic of the holidays mindfully. You deserve to feel vibrant and happy.

What are your go-to strategies for wellness during the holidays? Share in the comments to inspire others on their healthy holiday eating journey!

May this season be filled with mindful choices, nourishing moments, and a sense of balance that supports your well-being long after the holidays end.

Here's to a joyful, health-focused festive season!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

Pasta all Zozzona: a roman indulgence

If you’re craving a dish that’s unapologetically rich and soul-warming, Pasta alla Zozzona is your answer. This Roman classic, whose name cheekily translates to “dirty” in local dialect, is a love letter to indulgence. It blends the creamy egg and pecorino of carbonara, the tangy tomato of amatriciana, and the bold, porky depth of guanciale and sausage. The guanciale’s crisp saltiness, sausage’s heartiness, and tomato’s bright tang create a sauce that clings perfectly to the rigatoni’s ridges, while the egg and pecorino weave it all together with velvety richness.

It’s a plate of pure comfort, perfect for a night of impressing friends with your Italian cooking chops.

Pasta alla Zozzona is a showstopper, so keep sides simple. A crisp salad with lemon vinaigrette cuts through the richness.

Andiamo!

Authentic Zozzona!

While the origins of Pasta alla Zozzona are less known than its other Roman cousins, it’s believed to have emerged as a working-class dish in Rome’s trattorias.

Whether you’re cooking for a cozy date night or craving a taste of Italy, Zozzona delivers. It’s the kind of meal that sparks joy, best savoured with a glass of red wine and a sprinkle of extra pecorino. Ready to get “dirty” with this Roman masterpiece? Your kitchen is calling! Pasta alla Zozzona deserves a spot on your plate.

Ingredients for Pasta alla Zozzona

Here’s how to whip up this Roman gem for two, using authentic ingredients and techniques:

• Olive Oil: 2–3 tbsp extra-virgin

• Red Onion: ¼, finely diced

• Pasta: 160 g (5.5 oz) rigatoni (or other short pasta like penne)

• Water: 1 litre (4 cups) per 100 g (3.5 oz) dry pasta

• Salt: For pasta water (no extra salt for sauce due to guanciale and pecorino)

• Guanciale: 100 g (3.5 oz), skin trimmed, chopped into small cubes or ½-inch strips

• Italian Sausage: 1 sausage (about 100 g), casing removed, crumbled (mild pork sausage, no fennel or heavy spices)

• Tomatoes: 400 g (14 oz) canned (San Marzano) whole peeled tomatoes, crushed by hand, or tomato passata

• Egg: 1 large egg yolk

• Pecorino Romano: 30 g (2 tbsp) freshly grated, plus extra for serving

• Black Pepper: Freshly ground, to taste

How To Make Pasta alla Zozzona

Step 1: Prepare Ingredients:

• Trim off guanciale skin. Cut guanciale into small cubes or ½-inch strips. Crumble sausage.

• Crush whole peeled tomatoes or use passata.

• Whisk 1 egg yolk, 30 g grated Pecorino Romano, and a generous pinch of black pepper in a bowl to form a thick paste. Set aside.

Step 2: sauté:

• Heat 2–3 tbsp extra-virgin olive oil in a large skillet over medium heat.

• Add diced red onion and sauté until soft and slightly translucent, about 5 minutes.

• Add guanciale and cook for 2–3 minutes until it releases fat. Add crumbled sausage and cook until browned, about 5–7 minutes, stirring occasionally.

Step 3: Make the Sauce:

• Stir in 400 g crushed tomatoes or passata. Season with black pepper (no extra salt needed). Simmer gently for 30 minutes, stirring occasionally. Add a splash of warm pasta water if sauce thickens too much.

Step 4: Cook the Pasta:

• Bring water to a boil in a large pot. Add salt.

• Cook 160 g rigatoni for 2–3 minutes less than package al dente time. Reserve ½ cup pasta water, then drain pasta using a slotted spoon.

• While the sauce cooks, whisk the egg, grated pecorino and plenty of black pepper into a thick paste in a bowl. Set aside for later.

Step 5: Combine Pasta and Sauce:

• Transfer pasta to the skillet with the sauce. Toss over medium heat for 1–2 minutes until al dente, adding reserved pasta water as needed to loosen the sauce.

Step 6: Finishing Touch:

• Remove skillet from heat to prevent egg from scrambling.

• Quickly stir in the egg yolk and pecorino mixture, tossing to create a creamy sauce. Add a tablespoon of pasta water if needed for a velvety texture.

Step 7: serve and enjoy:

• Serve immediately, sprinkled with extra grated Pecorino Romano and black pepper.

Substitutions:

• Guanciale: Pancetta can replace guanciale; avoid bacon due to its smoky flavour.

• Pecorino Romano: Parmigiano Reggiano works but is less sharp.

• Tomatoes: Canned cherry tomatoes can substitute, but San Marzano or passata is ideal.

You may also like

Tips for Zozzona Perfection

• Source Quality Ingredients: Look for them at Italian markets or specialty stores.

• Don’t Rush the Sauce: A 30-minute simmer melds the flavours. If you’re short on time, 15 minutes works, but patience pays off.

• Master the Egg Technique: Temper the egg mixture with a splash of pasta water before adding to avoid curdling. Toss quickly off the heat for a silky sauce.

• Keep It Simple: Resist adding herbs or garlic—zozzona’s beauty lies in its minimalist, bold flavors.

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Final Thoughts on This Pasta Delight

No matter if you’re whipping up dinner for a cozy date night, gathering the family around the table, or simply treating yourself, this authentic Roman pasta-Pasta alla Zozzona-brings pure comfort and delight with every bite. Grab your skillet, embrace your inner Roman, and prepare to fall head over heels for this “dirty” masterpiece. Buon appetito!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

If you’re a high-achieving, go-getter woman who can crush deadlines but struggles to resist the donut box during a busy workday, it’s time to shift your perspective.

The Science Behind Your Cravings

The Blood Sugar Rollercoaster

When you reach for that donut or latte, high-glycemic foods send glucose levels up fast, creating a blood sugar spike. Insulin follows to bring blood sugars down, but the crash that follows creates the "need" for another hit of sugar.

Your Brain Isn't Broken

Strong cravings don't mean your brain is broken. Dopamine neurons fire when a reward is better than expected. Sweet, rapidly absorbing sugar creates a quick "better than expected" signal that your brain learns to chase.

Stress Turns Up The Sugar Volume

Both acute and chronic stress raise cortisol levels, which pushes blood sugars up and shifts our preference toward quick-energy, highly palatable foods. Sleep loss rewires appetite hormones overnight, leaving you feeling unsatisfied with increased hunger.

Sugar cravings aren’t a “willpower problem.” They’re a metabolism + brain + hormone challenge - a problem you can actually FIX with a smart plan. 

Don’t Miss Your Free 3-Minute Craving Rescue Kit

Before we dive in, download your complimentary 3-Minute Craving Rescue Kit. Save it to your phone for instant access whenever the vending machine calls. Inside, you’ll find pocket routines and science-based strategies to calm cravings fast, steady your blood sugar, and avoid typical snack traps. Think of it as your crash-proof snack builder and your 24-hour reset plan…absolutely FREE!

Free guide: The 3-Minute Craving Rescue Kit

When you’re ready to dive deeper, Join the Sugar Cravings FIX - my program that helps professional women combat cravings to prevent diabetes (without giving up dessert). Be sure to scroll to the bottom of this article to access a special limited-time introductory offer!

The Truth About Sugar Cravings: It’s NOT Your Fault

You work hard. You solve problems. So why does “just say no” not work with sugar? Because cravings aren’t just a lack of willpower. They’re rooted in biology and brain chemistry. When sugar enters the bloodstream, it activates “reward” pathways in the brain, releasing dopamine and triggering pleasure responses. Over time, frequent sugar consumption can cause your brain to demand more of the same reward, much like addiction. Even more, new research shows specific brain cells are involved in controlling how much sugar you eat and crave, and hormones such as FGF21 help modulate cravings and sweet taste preferences.  

The evidence is clear: up to 97% of women report experiencing cravings for sweet foods, especially during stress, emotional highs and lows, or hormonal shifts. In fact, women are more likely than men to crave sweets such as chocolate, and also report higher frequency and intensity of cravings. But it’s not your fault! 

Your biochemistry, including metabolism, hormones, and brain reward circuits, are primed to want (actually demand) sugar when you’re busy, tired, or overwhelmed. But why?

• Metabolic issues: Imbalances in blood glucose levels or low energy trigger your body to ask for a quick fuel source like sugar. Plus, blood sugar dips after skipped meals or late nights trigger urges for high-sugar foods that sabotage focus and mood.

• Brain Chemistry: Sugar lights up reward pathways, releasing dopamine and training you to want more. The “pleasure cycle” that’s created, much like addiction, is hard to break.

• Hormone Fluctuations: Changes in hormone levels from work stress to poor sleep to menstrual-cycle shifts cause serotonin levels to drop. This dip spikes cravings for quick-fixes like refined carbs and sweets to help you cope.  

It’s not about being “good enough.” It’s about decoding your chemistry and flipping the script.

Now let’s go a little deeper into the science, because understanding why your body is demanding sugar is the first step to quieting the ask.

The Blood Sugar Rollercoaster

We’re all familiar with the effects of the blood sugar rollercoaster. 

When we’re tired, down, or needing a little boost, we often reach for a quick fix from delicious options like a donut, muffin, cookie, or latte. These high-glycemic foods send glucose levels up fast, creating a blood sugar spike. Insulin follows in response to bring blood sugars down. Many people experience a dip or energy crash a few hours later, after insulin has successfully moved excess sugars into the cells for energy or storage. That crash creates the “need” for another hit of sugar, and the cycle continues.

Interestingly, it’s the dip or crash in blood sugars, more than the peak, that predicts hunger, fatigue, and a drive to eat again. In other words, the crash creates cravings, urgent hunger (or “hanger”), and triggers the “must-have-sugar-now” signal. 

In other words, the crash creates the craving. 

Of course, we never crave broccoli to bring that lost energy back. What do we crave instead? You guessed it - sugar! 

Ultra-processed foods, the convenient stuff engineered with that perfect bliss-point of sweet, salt, and fat, perpetuate the cycle and make things worse. Studies have shown that consumption of sugary ultra-processed foods causes weight gain and more cravings throughout the day.

Your Brain Isn’t Broken

Strong cravings for sugar don’t mean your brain is broken. They mean dopamine is actually doing what it’s designed to do.

Dopamine neurons fire when a reward is better than expected. Sweet, rapidly absorbing sugar creates a quick “better than expected” signal that your brain learns to chase, especially when its under high stress or extreme fatigue. 

Over time, cues (like the office break room or 3 pm energy slump) can trigger cravings before you even taste sugar. It’s learned behaviour, not moral failure. 

Hyper-palatable foods (sugary, fatty and salty) supercharge this loop. They stimulate the release of hormones that control appetite, stress, and metabolism, including leptin, ghrelin, cortisol, dopamine, and insulin. Each of these hormones play a role in cravings and make it easier to eat more than intended. That’s why “just one bite” can be harder to stick to when referring to a glazed donut than with a piece of fruit. 

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Stress Turns Up The Sugar Volume

I’m sure you’re no stranger to stress with a high-demanding career, family obligations, household responsibilities, and so on. Sometime it feels like you don’t have time to breathe, let alone take time out for yourself! 

Believe me, I get it! But unfortunately, both acute and chronic stress raise cortisol levels, which pushes blood sugars up and shifts our preference toward quick-energy, highly palatable foods. If stress coincides with a glucose dip, cravings become even more amplified.

Sleep Loss Rewires Appetite Hormones Overnight

Another consideration is sleep. Those restless nights, tossing and turning with temperature fluctuations and endless thoughts? 

Believe it or not, they also contribute to sugar cravings. 

Not getting the sleep your body and brain need to function will lower leptin levels and raise ghrelin. This can be a problem because leptin is our satiety hormone, the signal that tells our brain we’re full and can stop eating. Ghrelin does the opposite. It’s our hunger signal that demands we keep eating. 

Low leptin and high ghrelin will leave us feeling unsatisfied with increased hunger, especially a hunger for high-carb, high-sugar foods. Unfortunately, even a single bad night can skew our choices the next day. 

Okay… so what can we do today?

With all these seemly impossible challenges at play, it might seem like we’re doomed. Giving in to sugar cravings doesn’t just risk weight gain - it drives insulin resistance, inflammation, and mood swings, stacking the odds against us for diabetes, metabolic dysfunction, insulin resistance, fatty liver, and even cognitive changes.

So are we doomed to fail?

No!

I’ve got your FIX… The Sugar Cravings FIX!

The Sugar Cravings FIX: Science-Driven Solutions for Women

So, if you’re tired of feeling like sugar is controlling you, instead of the other way around, there’s a solution that works.

Maybe you’ve tried cutting back, only to find yourself giving in to cravings, low energy, or the constant need for “just one more.” If this sounds familiar, you’re not alone. And that’s why I created “The Sugar Cravings FIX: A Beginner’s Guide to Beat Diabetes and C.O.M.B.A.T Cravings Without Giving Up Dessert.” 

This unique online course is designed with you in mind. 

The Sugar Cravings FIX is not just another program - it’s a science-backed pathway for those ready to conquer sugar cravings, prevent or reverse diabetes, and reclaim lifelong energy without avoiding dessert or comfort foods. It will help you finally break free from sugar’s grip and take back control of your health, one step at a time, without feeling deprived or overly-restricted.

The Sugar Cravings FIX is designed specifically for high-achieving women who need simple, effective strategies, NOT deprivation or another diet that fails. 

Why This Program Works

So many people struggle with sugar cravings because they’re fighting the wrong battle. 

It’s not just about “willpower.” Sugar cravings are driven by biology, habit loops, and emotions. That’s why this course uses my 6-Pillar C.O.M.B.A.T Method to address the problem from every angle, making it doable and sustainable.

Here’s what we cover inside the FIX and how you’ll take back control:

• CONTROL Sugar Cravings: Discover the truth about sugar, where it hides, and why your brain wants more of it. Learn what triggers cravings and discover how changes in insulin and blood glucose affect cravings (and how you can master both).

• OPTIMIZE Nutrition: Use my “best meal formula” to balance blood sugar, prioritize protein, and fuel your body with foods that keep cravings away. Especially for professional women, creating blood sugar-friendly breakfasts can make or break all-day energy, focus, and productivity.

• MEAL Timing: Find out when and how often to eat for all-day energy and steady focus. Tap the latest science about eating windows and strategic snacking to keep both energy and insulin stable, even on the most demanding day.

• BREAK Up With Sugar: Harness mindset techniques grounded in neuroplasticity—rewire those reward circuits for lasting change, and learn “instead strategies” to tackle typical cues at work and home.

• ACTIVITY: Learn the best ways to move your body to help balance blood sugar, along with when to do it for maximum results, even with a busy lifestyle.

• TACKLE Life’s Challenges: Discover how to stay on track with your plan—even when dining out, dealing with stress, or facing daily triggers.

Plus, you’ll unlock a BONUS lesson on understanding insulin, with simple explanations of what it does, how it impacts cravings, and how to prevent insulin resistance.

But what really sets this course apart is the mindset component. Mindset may be the missing link in breaking up with sugar and regaining control. 

“Change begins in the brain”

Why? Change begins in the brain. Cutting out sugar without shifting your mindset rarely leads to lasting results. Sweet foods tap into reward circuits and soothe stress, so overcoming cravings means learning new patterns and self-talk. Mindset exercises included in this course draw on scientific findings about neuroplasticity, the brain’s ability to rewire itself, and focus on language, triggers, and instead strategies that help you build new, lasting habits.

Then, using these habits will allow you to tackle real-life challenges with practical solutions. We all know life is unpredictable. Eating out, stress, and unexpected events can quickly derail health goals - that is, when you’re following a standard diet. But The Sugar Cravings FIX guides you through how to stay consistent under real-world conditions and navigate without guilt or sabotage. 

Practical tasks, healthy recipes, and printable action plans included in every section of the course will make your journey organized, guided, and stress-free.

What You’ll Gain

If sugar feels like it’s running your life, this is the proven system to regain control. Using science, practical tools, and the 6 Pillars, The Sugar Cravings FIX gives you the power to:

• End “uncontrollable” cravings for good without feeling deprived 

• Choose foods that set you up for success

• Enjoy dessert without guilt or blood sugar spikes

• Lose unwanted weight and keep it off

• Have stable energy and focus all day long

• Improve your mood and productivity naturally

• Prevent or even reverse diabetes, pre-diabetes, and insulin resistance

• Build a sustainable plan that adapts to your life

This isn’t another restrictive diet. It’s a framework you can live with, for good.

Cravings don’t magically disappear over time… they get stronger. That’s why now is the right time to take action before sugar takes a bigger toll on your energy, weight, and long-term health. 

Enrollment is now open, but spaces are limited to ensure participants get a personalized experience. If you’ve ever thought: “I know I need to change, but I don’t know where to start…” this is your moment.

👉 Join The Sugar Cravings FIX today and reclaim your energy, focus, and freedom from sugar.

Your future self will thank you for saying yes. The next few weeks could change the next forty years of your life.

In the meantime, don’t forget to download your FREE Rescue Kit.

Special Limited Time Offer

For a limited time, you can gain access to the entire Sugar Cravings FIX course and learn how to COMBAT sugar cravings to reverse diabetes (without giving up dessert) for a special introductory price of only $297!

That’s right, you get lifetime access to the entire course to prevent or reverse pre-diabetes, diabetes, or Insulin Resistance, for one single payment of $297 CDN. 

Get started today!

If you have any questions or want to arrange a no-obligation 15-minute phone call to see if the Sugar Cravings FIX course is for or if working together privately is the best next step for you, please email me at kelly@HappiHuman.com, indicating you’d like a free call and I’ll get bake to you as quickly as I can. 

Let cravings work for you, not against you.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

Have you ever experienced "butterflies in your stomach" before a big presentation? Have you felt your mood dip when your digestion was off? 

I certainly have - for me, a common experience before a big university exam or presentation was the sensation of having to run to the bathroom repeatedly (sorry if that was TMI). But what do these shared experiences have in common?

They indicate a profound and intricate relationship between the gut and brain.

Yes, the connection between gut and brain is real and it’s often referred to as the gut-brain connection. As a nutritionist specializing in neuronutrition, I've seen firsthand how nurturing your gut can be a game-changer for mental well-being and how improving brain health has a direct impact on digestion. 

In this 5-minute read, we’ll explore this fascinating link, bust some common myths, and provide practical nutritional tips you can implement today that will support both your gut and your mind.

Your Second Brain: Unpacking the Gut-Brain Axis

Your gut is often called your “second brain," and for good reason. 

It houses the enteric nervous system (ENS), a complex network of over 100 million nerve cells that line your gastrointestinal tract from the esophagus to the rectum1. This “little brain” in your gut doesn’t just manage digestion… it’s in constant, communication with your actual brain.

Interestingly, that communication is bidirectional. In fact, more messages travel from the gut up to the brain than the brain sends down to the gut. 

This communication channel is also often known as the microbiota-gut-brain axis. It involves several pathways:

• The Vagus Nerve: The vagus nerve is the primary information highway that directly connects our gut and brain. It’s also lesser known as our main parasympathetic nerve.

• Neurotransmitters: Gut bacteria can produce and influence neurotransmitters like serotonin (often dubbed our “happy hormone”) and GABA, which play crucial roles in mood regulation and mental health. In fact, the majority of serotonin is produced in the gut2.

• Immune System: The gut microbiome also helps train and regulate the immune system. Imbalances often lead to inflammation, which is increasingly linked to mental health conditions.

• Metabolites: Gut microbes produce various metabolites, such as short-chain fatty acids (SCFAs), which can enter the bloodstream and influence brain function3.

So what does all this mean to our mental wellness?

🎒 And with back-to-school season upon us, it's the perfect time to revisit not only your own nutrition but also that of your kids.
Children’s gut health plays a major role in focus, energy levels, immunity, and emotional regulation—critical foundations for learning and development. A balanced, gut-friendly diet can help them thrive inside and outside the classroom. If your child struggles with mood, attention, or digestion, it could be worth exploring their gut health too.

Your Microbiome: Tiny Allies for Mental Resilience

The trillions of microorganisms that reside in your gut, collectively known as the gut microbiome, are central to this connection. 

A diverse and balanced microbiome is associated with better mental health, while an imbalance, or dysbiosis, has been linked to various mental health conditions like anxiety, depression, and even neurodegenerative disorders like Parkinson's disease4. 

Recent research also suggests there’s a link between gut microbiome changes and the cognitive effects of long COVID5 including brain fog and other neurological symptoms.

Studies show that irritation in the gastrointestinal system can send signals to the central nervous system that trigger mood changes. 

This might explain why a higher-than-normal percentage of people with Irritable Bowel Syndrome (IBS) and functional bowel problems (affecting up to 30-40% of the population at some point) also develop depression and anxiety6.

With so many different ways gut health affects brain health, you may now be wondering what actionable steps you can take to improve both. Well, it all starts with food!

If you’re living with anxiety, depression, Long COVID, or Parkinson’s, you’re not alone and you don’t have to navigate it alone either. As a neuronutritionist, I specialize in supporting brain health through targeted nutrition strategies that can complement your care and improve your quality of life. If you’re ready to explore how food and science-backed nutrients can support your mental clarity, mood, and overall well-being, there is hope, and I’d love to help.

It starts with understanding how powerful your body can be when it’s given the right tools. So, if you’re ready to feel more like yourself again, I’m here, and I’d be honoured to walk this journey with you. Let’s talk

Nutrition: The Key to a Happy Gut and a Healthy Mind

What you eat directly impacts the composition and health of your gut microbiome, and consequently, your mental state. Here’s how to nourish this connection:

• Embrace Fibre: Fruits, vegetables, whole grains, legumes, nuts, and seeds are packed with fibre, which feeds the beneficial bacteria living in your gut. These bacteria ferment fibre to produce the SCFAs which are vital for gut health and brain function.

• Incorporate Fermented Foods: Yogurt with live cultures, kefir, sauerkraut, kimchi, and kombucha contain probiotics. Probiotics are live beneficial bacteria that help restore a healthy gut microbiome balance.

• Focus on Polyphenol-Rich Foods: Berries, dark chocolate, tea, and coffee are rich in polyphenols, plant compounds that your beneficial gut bacteria love! Plus, polyphenols have the added benefit of providing both antioxidant and anti-inflammatory effects. 

• Include Omega-3 Fatty Acids: Found in fatty fish (salmon, mackerel, sardines, anchovies), flaxseeds, chia seeds, and walnuts, omega-3s have anti-inflammatory properties and can support gut health and optimal brain function7.

• Limit Processed Foods, Sugar, and Unhealthy Fats: Yet another reason to ditch ultra-processed foods - a diet high in them promote the growth of less desirable bacteria - the “bad” bacteria that crowd out the good guys. When this happens, dysbiosis and inflammation result, which can negatively impact mood8.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Probiotics: Potential and Projections

Everyone’s familiar with probiotics nowadays, and for good reason. They’ve shown beneficial for many different conditions and health goals. They’ve also gained significant attention for their potential to support both gut and mental health. While research is still ongoing, some studies suggest specific probiotic strains can even help alleviate symptoms of stress, anxiety, and depression. 

A 2025 study published in Nature9 involved 88 healthy volunteers who took a multispecies probiotic. It found that after only 2 weeks of daily use, participants experienced improved mood. Strains like Lactobacillus rhamnosus and various Bifidobacterium species are among those being actively researched for their positive effects on mental health10.

The interest in gut health solutions is reflected in current market trends. The global probiotic market is experiencing substantial growth as a result, underscoring the increasing consumer focus on microbiome-based interventions for overall wellness.

Myth-Busting Corner: Separating Fact from Fiction

Gut health is getting a lot of attention these days—and with that comes plenty of confusion. So let’s clear up a few common myths.

Myth: Probiotics are a cure-all for gut and mental health issues.

Fact: While probiotics can be beneficial for certain conditions and may help restore gut balance, they are not a universal remedy. Their effects vary depending on the strain, dosage, and individual’s health. Probiotics are best viewed as one component of a holistic approach to health11.

Myth: Stress doesn’t affect gut health; it’s all in your head.

Fact: This is false. The gut-brain axis is a two-way street. Stress can significantly impact gut health by altering digestion speed, increasing gut lining sensitivity, and changing the gut’s bacteria balance11, which can potentially worsen conditions like IBS.

Myth: You need to “detox” your gut regularly with special cleanses.

Fact: Your body has highly efficient detoxification systems, including those of the liver, kidneys, and intestines. Extreme detox diets can be harmful, potentially disrupting your gut bacteria balance and leading to nutrient deficiencies. A balanced, fibre-rich diet is the best way to support your body's natural processes11.

Actionable Tips for a Healthier Gut & Mind

Now that we’ve explored what the gut-brain axis is and how gut health and mental health are connected, let’s consider what we can do about it.

As with many other aspects of a healthy life, improving your gut health doesn’t require drastic measures. Small, consistent changes can make a big difference. 

Here are some actionable tips, or things you can start today for a healthier gut and happier brain:  

• Diversify Your Diet: Aim for a wide variety of plant-based foods to promote a diverse microbiome. Think “eat the rainbow.” The more colours you can add to your plate, the better!

• Manage Stress: Practice stress-reducing activities like mindfulness, yoga, spending time in nature, or engaging in hobbies. Working with a HeartMath® Practitioner can also help you build emotional resilience and learn science-backed techniques to calm the nervous system.

  • ✨ Ready to take your stress management to the next level? As a certified HeartMath® Practitioner, I can guide you through proven, science-based techniques that help regulate stress, build resilience, and improve emotional well-being. Book a session with me here »

• Stay Hydrated: Water is essential for digestion and overall gut health. Starting your day with a glass of water before eating or drinking anything else is a great way to start your day and and even greater habit to establish!

• Consider Probiotics Wisely: If you’re considering a probiotic supplement, consult with a healthcare professional or holistic nutritionist to choose one appropriate for your needs.

• Prioritize Sleep: Poor sleep not only affects your overall health, but can negatively impact your gut microbiome, as well. Aim for 7-9 hours of quality sleep per night.

• Move Your Body: it should come as no surprise, but moving your body has more benefits than you may realize. That’s because regular physical activity benefits both gut health and mental well-being.

“A 2025 EMS1 report highlighted that 83% of people agree that a healthy gut along with healthy digestion and metabolism are critical for overall health and wellness.12” This underscores the growing public awareness of the gut’s importance and just how much people are starting to recognize the gut’s key role in overall health.

Conclusion: Your Gut Feelings Matter

The connection between your gut and your brain is a powerful one, with nutrition playing a pivotal role. By making mindful food choices, managing stress, and adopting healthy lifestyle habits, you can cultivate a thriving gut microbiome that supports not only your digestive health but also your mental and emotional wellness. Remember, nurturing your “second brain” is an investment in your overall vitality.

If you’re facing concerns about your gut health or mental wellness, getting personalized guidance is key. As a neuronutritionist, I can help you understand the connection between what you eat and how you feel—tailored to your unique needs. Take the first step toward a healthier, balanced you.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

1. Johns Hopkins Medicine -  https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

2. UCLA Health, Oct 23, 2023 - https://www.uclahealth.org/news/article/you-are-what-you-eat-diet-may-affect-your-mood-and-brain 

3. PMC, Mar 19, 2025 - https://pmc.ncbi.nlm.nih.gov/articles/PMC12007925/ 

4. Stanford Medicine, Mar 6, 2025 - https://med.stanford.edu/news/insights/2025/03/gut-brain-connection-long-covid-anxiety-parkinsons.html 

5. Nature, Jan 27, 2025 - https://www.nature.com/articles/s41598-025-86858-3 

6. Johns Hopkins Medicine - https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection 

7. Healthline - https://www.healthline.com/nutrition/gut-brain-connection 

8. Harvard Health, Sep 18, 2022 - https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626 

9. Nature, Apr 9, 2025 - https://www.nature.com/articles/s44184-025-00123-z 

10. PMC - https://pmc.ncbi.nlm.nih.gov/articles/PMC10149938/ 

11. Arnot Health, Mar 24, 2025 - https://www.arnothealth.org/news/gut-health-myths-whats-true-false-or-in-between 

12.  EMS1, Mar 4, 2025 - https://www.ems1.com/off-duty/what-are-the-top-health-trends-to-look-out-for-in-2025 

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

We all know that iconic red can. For many, the crisp sound of a soda tab cracking open is pure nostalgia. 

Recently, the wellness community has been buzzing about the difference between American Coke, made with high-fructose corn syrup (HFCS), and Mexican Coke versions made with real cane sugar.

This has led many to believe that cane sugar Coke is the “healthier” choice. It feels more natural and more authentic. But as we explore on our wellness journeys, we learn that things are rarely that simple.

So, let’s look beyond the marketing hype and the taste debate. From a nutritional and holistic health perspective, what is the real difference between these two sweeteners? And more importantly, what does it mean for your body?

What’s the Difference Between Cane Sugar and HFCS? A Look at Your Metabolism 

At first glance, cane sugar and HFCS look very similar.

• Cane Sugar (Sucrose): The cane sugar found in Mexican Coke is the familiar table sugar. It’s a molecule made of 50% glucose and 50% fructose chemically bonded together. When you consume it, your body has to break that bond before the sugars can be used.

• High-Fructose Corn Syrup (HFCS): The HFCS found in American Coke is derived from corn starch. The most common form used in sodas (HFCS 55) is approximately 45% glucose and 55% fructose. The key difference is that these sugar molecules are not bonded; they are free-floating.

From a purely metabolic standpoint, your body ends up with a very similar mix of glucose and fructose from both sources - but there is a difference. Because the sugars in HFCS are already separate, they’re absorbed into the blood slightly faster. But, with that said, for most people, the net impact on blood sugar and insulin response is not dramatically different. 

Both Mexican Coke and American Coke are, fundamentally, high doses of simple sugar - empty calories void of fibre, vitamins, and minerals.

So what does that mean for you? If you’re concerned about your health - mental, physical, or metabolic - what you put into your body matters, regardless of the hype or false promises that one form of sugar is “better for you” than another. Your body’s response is essentially the same.

Why The Switch to High-Fructose Corn Syrup?

If the end result in your body is so similar, you might be wondering why the big switch from sugar to high-fructose corn syrup happened in the first place. 

Though there’s no definitive reason why the change took place, the bottom line is that it did. It wasn’t likely driven by nutritional science or a desire to create a healthier product. All it did was continue moving our food system one step further away from whole ingredients and towards complex, industrially processed components.

Some experts point to potential health distinctions that are worth our attention. The primary concern lies in how HFCS is structured. Because its fructose and glucose molecules are “unbound,” they don’t require the initial digestive step that sucrose does. 

This means the fructose may be absorbed more rapidly by your body, placing a faster and heavier metabolic load on your liver. 

From the holistic perspective of a neuronutritionist, this accelerated pathway is a key concern. Over time, it could be contributing to the very things we work to avoid: inflammation, metabolic dysregulation, insulin resistance, and fat storage in the liver.

Did you know that if you’re struggling with any of these issues - especially insulin resistance, diabetes, or sugar cravings that are ruling your life, I can help? I’ve helped numerous individuals stop being a slave to sugar and regain control over their food choices naturally - using foods, food combinations, lifestyle tweaks, and targeted supplements. 

We’d create a lifestyle change together that’s doable for you, and that doesn’t leave you feeling deprived! So if you’d like the support of a professional who gets it, be sure to reach out today so we can get you started on your journey to a sugar cravings-free life today!  

How Your Liver Handles Fructose From Soda

The core of the health concern isn’t about corn vs. cane—it’s about fructose. 

Unlike glucose, which can be used by nearly every cell in your body for energy, fructose is metabolized almost entirely by the liver.

When we consume fructose in its natural context, like in a whole piece of fruit, it comes packaged with fibre, water, and nutrients. The fibre slows down its absorption which gives your liver plenty of time to process it.

However, when you drink a soda—sweetened with either HFCS or cane sugar—you are flooding your liver with a large, fast-acting dose of fructose. 

Over time, overwhelming your liver with fructose can lead to:

• Increased Inflammation: A key driver of chronic disease.

• Non-Alcoholic Fatty Liver Disease (NAFLD): Your liver converts excess fructose into fat, which can be stored in the liver itself.

• Insulin Resistance: This can lead to metabolic syndrome and Type 2 diabetes.

• Unfavourable Changes in Gut Bacteria: Disrupting the delicate balance of your microbiome.

The problem isn’t necessarily the source of the sugar, but the sheer quantity and speed at which it hits your system.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

The “Health Halo” Myth: Is Cane Sugar Coke a Healthy Choice?

Herein lies the biggest trap: the “health halo.” Because “real cane sugar” sounds more wholesome than “high-fructose corn syrup,” we might unconsciously give ourselves permission to drink more of it. We see it as a guilt-free indulgence.

But this is a marketing illusion. A 12-ounce can of soda, regardless of the sweetener, contains about 10 teaspoons of added sugar. That’s a significant load for your body to handle all at once that offers zero nutritional value.

True wellness comes from mindful choices, not from swapping one highly processed sugar for another.

Sugar By Any Other Name Is Still Sugar

Did you know that sugary sodas and beverages are the leading source of added sugars in the American diet?

Do you fall into those statistics? Are you addicted to the sugar found in soda or ultra processed foods?

Sugar is addictive. There’s no question it hacks your brain and drives you to crave more and more. Desires and addictions aside, the more you indulge in sugary foods or drinks, the more likely you are to experience health problems.

Some problems associated with excess sugar consumption include:

• Weight gain or an inability to lose weight

• Obesity

• Type 2 diabetes

• Heart disease

• Gout (a form of arthritis)

• Inflammatory joint pain 

• Non-Alcoholic Fatty Liver Disease

• Anxiety 

• Dementia and Alzheimer’s 

Plus, don’t forget about the manic sugar cravings, fatigue, and cavities that can also result. And unfortunately, it doesn’t matter what your preferred source of  sugar is -  high fructose corn syrup, cane sugar, or white refined sugar… sugar is still sugar. 

Take it from a former sugar addict - sugar messes with your health. But there is good news, you can kick a sugar addiction, just like I did! And if I can do it, you can do it, too!

Learn how to transition to a life without sugar, reverse insulin resistance, and prevent diabetes by contacting me today. 

Now, I’m not asking you to cut all forms of sugar out of your diet. I’m fully aware that it’s virtually impossible. All I’m suggesting is to become a little more aware of where sugar comes from and how it can mess with your health. And back to the topic of soda - know that drinking your sugar is much more damaging than eating it.

The Verdict: Should You Choose Cane Sugar Coke?

So, if you’re standing in the aisle deciding between the two forms of sugar, what’s the verdict?

• Acknowledge the Processing: Choosing cane sugar means you are opting for a slightly less processed ingredient. If you follow a whole-foods philosophy, avoiding HFCS aligns with that principle, and that’s a valid personal choice. 

• Focus on Quantity Over Type: The most important factor for your health is not the type of sugar in your treat, but the amount and frequency of your consumption. A soda is a soda.

• Treat it as a Treat: View a sweetened beverage as an occasional indulgence, something to be savoured mindfully - if you chose it at all. Don’t let the words “cane sugar” on the label trick you into thinking it’s a daily health drink.

• Nourish and Hydrate First: For daily hydration that truly supports your body, brain, and metabolic health, stick with water, sparkling water with a squeeze of lemon, or herbal teas.

Frequently Asked Questions

1. Is Mexican Coke actually better for you? While Mexican Coke uses cane sugar, which is slightly less processed than the high-fructose corn syrup (HFCS) in American Coke, the overall health impact is very similar. Both are high-sugar beverages that deliver a large dose of fructose to your liver with no nutritional benefits. For your health, the most important factor is the amount of sugar you consume, not the specific type in your soda.

2. Is there a difference in how your body digests cane sugar vs. HFCS? Yes, there is a small chemical difference. The fructose and glucose in cane sugar (sucrose) are bonded and must be broken apart by an enzyme during digestion. In HFCS, these sugar molecules are separate ("unbound"). This may allow for slightly faster absorption of fructose into your system, placing a more immediate metabolic load on your liver.

Bottom Line

Ultimately, the goal isn’t to find the “perfect” soda; it’s to build a lifestyle where your choices nourish your body, support your energy, and make you feel truly “happi.”

If you’d like support creating a healthier lifestyle for you or your family, but find all the conflicting health information out there confusing or overwhelming, like the Coke debate, you’re not alone! Better yet, you don’t have to try to muddle through it all on your own. Email me to get started on your health journey today!

And if you’re truly vested in your health and long-term outcomes, then you’ll keep walking past the endless bottles and cans of sugary soda lining the grocery store shelf and choose an option that’s more in line with your best health.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

Life can throw unexpected challenges our way, testing our resilience and forcing us to rebuild from the ground up. 

If you’ve ever been faced with life’s unexpected challenges, you understand how very true this statement is.

I recently sat down to interview Dr. Lisa Nezneski, a leader in integrative medicine and author of Grounded in Chaos. In our powerful conversation, she shared her journey through loss, transformation, and the healing practices that helped her reclaim her life. 

Together, we explored the importance of community, the power of holistic healing, and practical advice for anyone facing adversity.

Dr. Lisa Nezneski’s Journey of Transformation

Dr. Lisa Nezneski’s story is one of profound loss and remarkable recovery. After losing her home, life savings, and long-term marriage, she found herself at a crossroads. 

Rather than allowing herself to give up, these challenges became the catalyst for personal transformation. Dr. Nezneski shares how she initially ignored early warning signs—both emotional and physical—until a health crisis forced her to confront the need for change. 

Her experience highlights a universal truth: ignoring our inner signals only leads to greater adversity.

“The longer you ignore the symptoms that your body is trying to get your attention with, the worse the situation is going to become.”

Dr. Nezneski’s professional life was equally demanding. As a leader overseeing multiple high-stakes departments and responsible for hundreds of employees, she carried immense responsibility. Yet, it was a personal health scare—a moment when her heart rate plummeted to dangerously low levels—that became her turning point. This moment of crisis taught her the importance of listening to her body and prioritizing self-care.

Holistic Healing: Practices for Resilience

After her health scare, Dr. Nezsneski made the difficult decision to sell her home and relocate, seeking a fresh start. She found herself living in an RV, facing new challenges, and ultimately moving to the beach for healing. This period of upheaval led her to explore a range of holistic practices:

• Reiki and Energy Healing: Regular Reiki sessions helped her release pent-up emotions and restore balance.

• Meditation: Dr. Nezneski became dedicated to meditation, eventually earning a mindfulness meditation teacher certification. She now meditates twice daily, finding it essential for managing stress and maintaining emotional well-being.

• Journaling: Inspired by Linda Pritchard Metaf’s proprioceptive writing, she began journaling to process her emotions and insights from meditation.

• Nature Therapy: Time at the beach, surrounded by negative ions and the vast ocean, provided a powerful environment for emotional release and healing.

• Establish Routine: Dr. Nezneski also emphasizes the importance of routine, especially during times of chaos. Establishing daily rituals—such as meditation, writing, and walking—helped her regain a sense of stability and purpose

If you find yourself struggling or facing adversity, consider trying any of these strategies for yourself. Start slowly with one and build upon that - change can be difficult and overwhelming, especially when you’re stuck in survival mode.

💖 Want support regulating your emotions, calming your nervous system, and feeling grounded in the midst of chaos?

Through HeartMath® coaching, I’ll guide you in simple, science-based techniques that help you shift from anxiety to calm, in just minutes a day. This approach strengthens your heart-brain connection, increases resilience, and brings more clarity and inner balance—especially during emotionally intense times.

💓 Learn more and start your HeartMath journey here: https://happihuman.com/heart-math

The Power of Community and Asking for Help

Another of the most profound lessons Dr. Nezneski shares is the importance of not facing adversity alone. 

Many people, especially those who are independent, hesitate to ask for help. However, reaching out to professionals—therapists, psychiatrists, or holistic healers—can make all the difference.

“You are not alone. You have to ask for help. So many people who are independent think, ‘I’ll just do it myself.’ Well, no—it comes to a point where you’ve either poured out that pitcher and there’s nothing left, or it’s outside your bandwidth.”

Dr. Nezneski encourages listeners to seek support from those who are not personally invested in their outcomes, as this can lead to more objective and effective guidance.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Grounded in Chaos: The Book and Its Message

Dr. Nezneski’s book, Grounded in Chaos, is a deeply personal account of her journey. The title reflects her practice of grounding—connecting her energy with the earth to release stress and find stability. She describes grounding as a technique that involves opening the foot chakras, allowing earth energy to enter the body, and forming a circuit that promotes healing and resilience.

The book is filled with humour and honest reflections, offering readers a sense of connection and hope. Dr. Nezneski’s “odd thoughts” and poetic observations provide levity and insight, reminding us that change is an incremental process.

“Change doesn’t happen overnight. It’s these incremental changes where you continue consciously to repeat that same mistake until you gradually come forward and find your other side of the street.”

Practical Advice for Navigating Adversity

So what can you do? Here is some practical advice for anyone facing significant life changes:

• Feel Your Feelings: Instead of suppressing emotions, allow yourself to experience them fully. Ask yourself, “What do I need right now?” and be gentle with yourself.

• Embrace Change: Change can be frightening, but it’s also an opportunity for growth. Approach challenges with curiosity and a willingness to learn.

• Establish Routines: Daily rituals provide stability and help you stay grounded during turbulent times.

• Find What Works for You: Whether it’s meditation, journaling, therapy, or energy healing, explore different practices and stick with what resonates.

🫶 Ready to apply these practices to your own life? I’ve helped clients build supportive, sustainable routines using tools like guided journaling, breathwork, personalized affirmations, and daily rituals tailored to their needs. If you’d like a hand creating yours, schedule a personalized session with me »

Conclusion

Dr. Lisa Nezneski’s journey is a testament to the power of resilience, self-discovery, and holistic healing. Her story reminds us that we’re never alone in our struggles and that asking for help is a sign of strength, not weakness. 

By embracing change, practicing self-care, and staying connected to supportive communities, we can navigate even the most chaotic periods and emerge stronger on the other side.

For those seeking inspiration or guidance, Dr. Nezneski’s book Grounded in Chaos and her holistic healing services offer valuable resources for anyone looking to rebuild and thrive.

🦋 Let’s take the next step together. Whether you’re seeking clarity, healing, or a sense of groundedness, I’m here to support you. Book a discovery session or explore my programs here — transformation is possible, and it starts with one brave step.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

Watching a loved one struggle with memory loss, confusion, or personality changes is heartbreaking. If you’ve ever watched a loved one struggle this way, then you know just how overwhelming and heartbreaking it can be.   

For many families, an Alzheimer’s or dementia diagnosis feels like stepping into uncharted territory—one filled with uncertainty, fear, and countless questions. But you don’t have to face it alone. What if you could navigate this journey with more confidence, compassion, and clarity?

This guide offers dementia care support and Alzheimer’s caregiver tips to help families navigate these challenges with confidence and compassion.

In a recent episode of The Nutritional Nerd, renowned dementia behaviour specialist Lisa Skinner—author of Truth, Lies, and Alzheimer’s: Its Secret Faces—shared her wisdom, personal stories, and practical advice for families and caregivers to turn fear into hope. 

Her insights don’t just shed light on the complexities of dementia; they offer a roadmap for turning confusion into connection and anxiety into action. Be sure to check out the podcast on all major platforms and see the entire interview on YouTube. 

Understanding Alzheimer’s and Dementia:

Beyond Memory Loss

When most people think of Alzheimer’s or dementia, they picture someone who forgets names or gets lost in familiar places. But, as Lisa Skinner explains, these conditions are far more complex. 

Dementia is an umbrella term for a group of neurodegenerative diseases that gradually erode a person’s ability to think, communicate, and function in daily life. Alzheimer’s is the most common form of dementia, but there are many others, each with its own unique challenges.

Lisa emphasizes that cognitive decline affects more than memory. It can disrupt:

• Speech 

• Reasoning

• Judgement 

• Mood

• Behaviour, and 

• Physical abilities

A person may struggle to find words or make decisions, suddenly become agitated or paranoid, experience hallucinations, or have difficulty with coordination or mobility.

The biggest piece of the whole experience is not understanding what the disease does to the brains of the people living with it… It is so much more complicated than people really expect.” — Lisa Skinner

A Personal Mission to Empower Families

Lisa’s expertise isn’t just professional - t’s deeply personal. Having cared for eight family members with dementia—including her grandmother and even a beloved dog—she’s faced the confusion, frustration, and heartbreak firsthand. She saw how little practical day-to-day guidance was available and made it her mission to fill that gap so other families could feel less alone. 

Through her books, workshops, speaking engagements, and website, Lisa shares real-life stories and actionable strategies that empower families to feel less alone and more equipped to handle whatever comes their way.

Compassionate Care: The Power of Validation

One of Lisa’s key lessons is how to respond when your loved one’s reality differs from yours. Imagine visiting your grandmother, only to hear her insist that birds are living in her mattress or that someone is stealing her belongings. Your first instinct might be to correct her or argue—but Lisa warns that this can lead to distress and emotional meltdowns.  

Instead, she recommends validating their feelings and joining them in their reality, even if it seems illogical. When her grandmother described birds in her mattress, Lisa didn’t argue—she empathized and offered comfort. This approach helped de-escalate the situation and build trust.

Caregiver Tip: If your loved one is experiencing delusions, paranoia, or hallucinations, resist the urge to correct them. Don’t argue. Instead, listen, validate their feelings, and offer reassurance. Sometimes, the most healing thing you can do is simply be present and compassionate.

Is It Dementia or Normal Aging?

It’s natural to worry when you - or someone you love - starts forgetting things. Lisa helps families distinguish between normal aging, mild cognitive impairment, and dementia:

• Normal aging: Occasional forgetfulness, like misplacing your keys or forgetting a name, is common and not usually a cause for concern. 

• Mild cognitive impairment: More frequent or noticeable memory lapses that don’t significantly disrupt daily life.

• Dementia: Persistent symptoms that interfere with daily activities, independence, or relationships.

Before assuming the worst, Lisa urges families to rule out other causes. Medical conditions like urinary tract infections, thyroid disorders, vitamin deficiencies, or medication side effects can all mimic dementia symptoms and are often treatable. A thorough medical evaluation is essential.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Dementia Risk Factors: What You Can Control

Lisa breaks down dementia risk factors into two categories - modifiable and non-modifiable. As you can imagine, we may not be able to control the non-modifiable factors, but can certainly do something about what we can control!

Non-Modifiable Risks:

• Age: Risk increases significantly after age 65, with one in three people affected by age 85.  

• Gender: Women face higher risk. 

• Ethnicity: African American, Asian, Pacific Islander, and Hispanic populations have higher rates.

• Genetics: A family history of dementia or carrying the APOE4 gene increases risk, but does not guarantee disease.

Modifiable Risks:

• Heart disease, hypertension, and diabetes: Managing these conditions can lower risk.

• Sleep apnea: Treat sleep apnea to improve oxygenation to the brain. 

• Hearing loss: Hearing loss is linked to cognitive decline, and treatable.

• Lifestyle choices: Adopt healthy habits like diet, exercise, and cognitive stimulation to reduce risk by up to 40%.

Unlock the Power of Your Brain with The Grain Brain. Discover how to optimize your brain health and improve focus, memory, and overall well-being. Order your copy now!

Lifestyle Changes That Make a Difference

Lisa and host Kelly discuss and share simple, science-backed ways to protect your brain:

• Eat smart: Minimize ultra-processed foods, refined carbs, and sugars to reduce inflammation and support brain health.

• Move more: Regular physical activity - like walking, swimming, or dancing - improves blood flow and boosts cognitive function.

• Challenge your mind: Learn a new language or skill, play an instrument, or even brush your teeth with your non-dominant hand to build cognitive reserve and neuroplasticity. 

The great news is that it’s never too early (or too late) to prioritize brain health and adopt healthier habits. Small changes today can make a big difference tomorrow.

You Don’t Have to Walk This Path Alone

Caring for someone with memory loss can feel isolating, but help is available. Lisa’s website, mindingdementia.com and the Alzheimer’s Association offers practical advice, real-life stories, and a community of understanding.

And if you’re looking for personalized guidance, compassionate care planning, or expert support tailored to your unique situation, I’m here to help. My services are designed to empower families, ease the burden of caregiving, and ensure your loved one receives the best possible care.

Ready to Feel More Confident and Supported on Your Dementia Journey?

Contact me today for a free consultation and discover how my expertise can help you and your family thrive—not just survive—through every stage of dementia care. Yes, you can transform the dementia journey from fear and frustration to one filled with understanding, connection, and hope with the right knowledge and support. Schedule your free consultation today and discover how my expertise can help your family thrive—spaces are limited!

For more expert tips and support, explore Lisa Skinner’s resources or connect with me for personalized dementia care solutions.

What’s been your biggest caregiving challenge? Share below to connect with others!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

Why You Can’t Resist That Midnight Snack (And How to Fight Back)

Have you ever caught yourself sneaking into the kitchen late at night, reaching for that bag of chips, and wondering why you just can't seem to stop? 

Or maybe you’ve noticed your kids experiencing mood swings and struggling to focus in school, leaving you feeling puzzled and concerned. 

The truth is, it’s not your fault—or theirs. 

The real issue lies with the billions of dollars spent crafting processed foods that are designed to be irresistibly addictive. Unfortunately, these hyper-palatable foods end up affecting our brains and quietly undermining our health.

Recent data shows that 57% of caloric intake in adults comes from ultraprocessed foods…For children it’s sadly even higher, with 67% of children’s daily calories from relatively empty ultraprocessed foods. Dr. Devries (AMA)

Let's explore how they manage to do this, why it’s having an impact on us and an even greater impact on our kids, and most importantly, how we can take control and break free from this cycle.

Midnight Munchies?  It Is Not Your Willpower

Blame the Food Industry, Not Your Willpower

It’s Not You, It’s the Design

Picture this: It’s late, you’re tired, and suddenly you’re craving something salty or sweet. Before you know it, you’re halfway through a family-sized bag of snacks you didn’t even want an hour ago. 

Sound familiar? That’s not hunger or a lack of self-control—it’s science. 

Ultra-processed foods are strategically created in labs to hijack our brain’s reward system, flooding it with dopamine (yep, the same feel-good chemical triggered by nicotine or a stiff drink). This isn’t a happy accident—it’s a calculated, multi-billion-dollar move to keep you hooked. After all, the best customers are repeat customers for life!

Now, if you know these processed foods are bad for you, but keep eating them anyway, it may be time to consider what they may be doing to your children. Yes, these super-tasty ultra-processed foods they scream for (literally) are even worse for your kids! 

A child’s growing brain is four times more sensitive to this chemical onslaught. So those random headaches, epic tantrums, sleepless nights, or “why can’t you sit still?” moments at school? They might not just be “kid stuff”—they could be signs of a malnourished brain overloaded by artificial junk.

Takeaway: Your cravings aren’t a personal flaw—they’re a response. Knowing this is the first step to taking back control.

Food Addiction

From Nourishment to Dependency

• Gone are the days when food was just about fuelling the body. 

  Today’s ultra-processed goodies—think chips, sodas, and drive-thru burgers—are packed with the perfect combination of salt, sugar, and fat. As an added bonus, they also contain a secret cocktail of chemical flavour boosters. Sounds tasty, doesn't it?

The Dopamine Trap

• Bite into an ultra-processed snack, and your brain lights up like a slot machine!That dopamine rush? It’s the same trick addictive substances use to keep you coming back (remember, customers for life). 

  Studies show that 60% of adult calories and two-thirds of kids’ calories in the U.S. come from these highly processed culprits. Over time, they rewire your taste buds and throw your “I’m full” signals out of whack. Suddenly, you’re reaching for more—even when your stomach’s saying “enough already.”

  Why is this? The brain, in its wisdom, is hard-wired for survival. Food is a necessary part of this. Because empty calories, sugary foods, and chemical additives aren’t recognized as food - they are not satisfying or provide the brain with what it needs for survival, the brain continues to demand you keep eating, as it continues to seek out the nutrients it needs. If it doesn’t get these vital nutrients, it will keep the flood gates open and continue to demand food. Have you ever wondered why you can eat an entire pizza then follow it up with a pint of ice cream and bag of chips? None of these “foods” contain the nutrients the brain needs, so the fullness signals are kept at bay as you keep eating. But, if you munch on a chicken breast with a monster salad, you’re done! Not only do you feel full and satisfied, but that pint of ice cream? You won’t be able to get in more than a few spoonfuls!

Excitotoxins: The Sneaky Brain Wreckers

• Then there are excitotoxins—think MSG and other flavour enhancers that may sound harmless but are anything but. These bad boys overstimulate your brain receptors, sometimes to the point of damage. 

  The results build up quietly but can’t be ignored:

  • Chronic headaches

  • Migraines

  • Mood swings

  • Anxiety

  • Trouble focusing (hello, brain fog!)

  • An increased risk of neurodegenerative diseases

  The list goes on from there - but you get the idea.

  And for kids, with their super-sensitive brains, that bag of cheesy puffs isn’t just a treat—it’s a hidden threat.

The Chronic Disease Explosion: A Food Industry Side Effect

A Crisis We Can’t Ignore

North America’s chronic disease stats are jaw-dropping—14% of adults and 12% of kids worldwide are affected, rivalling the tobacco epidemic. 

Obesity, diabetes, heart disease, cancer, Alzheimer’s, autoimmune issues—you name it, it’s on the rise. And how did we get here? What’s the smoking gun? 

Ultra-processed foods. 

Big food companies rake in profits by triggering our dopamine pathways while serving up next-to-zero nutrition.

The Health Fallout

Almost half of what North Americans eat every day comes from these lab-made foods, loaded with processed oils, sugars, and mystery additives. It’s not just changing our diets—it’s rewiring our bodies for sickness.

The numbers speak for themselves:

• 50% higher risk of heart disease

• 48-53% increased chance of anxiety or mental health struggles

• 12% greater odds of type 2 diabetes

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Toxic Additives Hiding in Plain Sight

What’s Really in Our Food?

While a restaurant might get shut down for a dirty kitchen, grocery store shelves are stocked with government-approved nasties like tartrazine, Red #40, and seed oils. 

These additives aren’t there for your health—they’re all about profit. 

Tartrazine (Yellow 5): From Coal Tar to Your Kids’ Mac & Cheese

Take tartrazine, or Yellow 5. It started as coal tar—a toxic goo used to pave roads—before a chemist turned it into a dye for clothes. 

Now? It’s in your mac & cheese, candy, and even certain cough syrups, hiding cheap ingredients behind a bright colour. 

Research ties it to:

• Tumours 

• Breathing problems

• ADHD 

• Developmental delays (it’s got warning labels in Europe!)

• Anxiety 

• Nerve damage

Made from petroleum today, it’s a poster child for how food safety gets sidelined for cost-cutting.

Unlock the Power of Your Brain with The Grain Brain. Discover how to optimize your brain health and improve focus, memory, and overall well-being. Order your copy now!

Seed Oils: The Inflammation Bombs

Next come industrial seed oils—canola, soybean, corn, safflower, and sunflower oils —cheap, government-subsidized, and everywhere in processed foods. Heat them up, and they turn into inflammation machines, fuelling heart disease, diabetes, and more. 

They’re tough to dodge if you eat anything packaged, yet we’re all paying the price with increased disease and skyrocketing healthcare costs. 

Breaking Free: How to Take Back Your Health

You’ve Got the Power

Here’s the good news: your body knows real food—think fresh fruits, veggies, lean meats—but it’s been hijacked by fake flavours. 

The better news? Your taste buds can recover, and your brain can reset. Here’s how to start:

1. See the Trick: Those cravings? They’re chemistry, not weakness.

2. Swap the Junk: Ditch processed snacks for whole foods—think apples over chips.

3. Read the Fine Print: Scan labels for tartrazine, seed oils, and artificial junk. 

Understanding how processed foods mess with your brain and body is the key to protecting yourself and your family.

Want Help? My personalized coaching can guide you out of the addiction trap and into healthy habits that stick. [Reach out today!]

Knowledge Is Your Superpower

Ultra Processed Food is a public health crisis masquerading as convenience. 

From dopamine-driven cravings to toxic additives like tartrazine and seed oils, these products are built to keep you hooked—not healthy. But now you know their playbook. Armed with this awareness, you can make smarter choices, shield your family, and rewrite your food story. So, next time that midnight snack calls, you’ll know exactly who’s pulling the strings—and how to cut them.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

Try This Simple Pasta with ‘Nduja Recipe

Looking for a quick, delicious dinner packed with bold flavours? 

I’ve got just the recipe for you! This pasta with ‘Nduja recipe is your answer. It features the spicy, spreadable Calabrian salami known as ‘Nduja and delivers heat, umami, and a silky sauce that’s downright addictive. 

It’s a must-try for food lovers, perfect for a fast weeknight meal or an impressive date-night dish. Ready to dive into this fiery Italian classic? 

Let’s get started.

What Is 'Nduja?

Discover the Spicy Star of This Pasta Dish

Never heard of ‘Nduja (pronounced en-DOO-ya) before? If not, you’re in for a treat, as it’s the spicy star of this pasta dish. 

‘Nduja is a spicy Calabrian salami that hails from Calabria, Italy, where pork, fat, and fiery Calabrian chillies are blended into a soft, spreadable paste. It’s a flavour bomb—think heat, smokiness, and rich umami in every spoonful. This pasta with ‘Nduja recipe renders its deliciousness, making the sauce and coating the pasta in a silky, spicy embrace that’s impossible to resist.

Why 'Nduja Makes Pasta Irresistible

‘Nduja can transform any dish, this pasta dish included, into a mouth-watering, irresistible masterpiece!

• Bold Spice: Wakes up your taste buds with a fiery kick.

• Rich Umami: Adds depth without extra ingredients.

• Perfect Texture: Spreadable and meltable, ideal for quick sauces.

So, let’s get to the recipe!

Ingredients for Pasta with 'Nduja (Serves 2)

You don’t need much to whip up this flavourful dish. Here’s what you'll need:

• 200g penne pasta (or rigatoni/spaghetti in a pinch)

• 1 litre of water (about 4 cups) per 100 grams (3.5 ounces) of dry pasta.

• 2-3 tbsp 'Nduja (adjust based on spice preference)

• 1-2 Tbsp extra virgin olive oil

• Grated Parmigiano-Reggiano (to taste)

• Salt (for pasta water)

Pasta with ‘Nduja: Step-by-Step Recipe:

This quick pasta dish comes together in under 20 minutes—perfect for busy weeknights. Follow these simple steps to bring the taste of Calabria to your kitchen.

Step 1: Cook the Pasta

• Bring a large pot of water to a boil and add the salt. The water should taste like the sea. Add the penne and cook until al dente per package instructions. Reserve ½ cup of pasta water, then drain.

Step 2: Melt the 'Nduja

• In a large skillet, heat a drizzle of extra virgin olive oil over medium-low heat. Add the ‘Nduja, breaking it up with a spoon. Stir for 2-3 minutes until it melts into the oil, creating a fragrant, spicy base.

Step 3: Combine the Pasta

• Toss the drained pasta into the skillet with the melted ‘Nduja. Stir until evenly coated. If it’s too thick, add a splash of reserved pasta water to loosen the sauce and help it cling to the noodles.

Step 4: Add Parmigiano-Reggiano

• Sprinkle in a generous handful of grated Parmigiano-Reggiano. Stir to melt it into the sauce for a creamy, nutty finish.

Step 5: Serve and Enjoy

• Plate your pasta. Top it with extra Parmigiano-Reggiano and a little drizzle of extra virgin olive oil. Be sure to dig in while it’s hot!

You may also like

Tips for the Best Pasta with 'Nduja

• Silky Sauce: Use reserved pasta water and high-quality extra virgin olive oil to create a smooth, glossy coating.

• Spice Level: Start with 2 tbsp of 'Nduja and adjust up if you love heat—it's potent!

• Pasta Shape: Short shapes like penne or rigatoni hold the sauce best, but spaghetti works too.

This spicy pasta recipe keeps it simple—‘Nduja’s bold flavour shines, balanced by nutty Parmigiano-Reggiano and a touch of olive oil. Give it a try, and let me know how it turns out!

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Why You’ll Love This Pasta with ‘Nduja Dish

This dish isn’t just tasty—it’'s a game-changer. Here’s why it deserves a spot in your recipe rotation:

• Lightning Fast: Ready in under 20 minutes, this recipe is ideal for busy schedules

• Flavour-Packed: The spicy Calabrian salami does the heavy lifting in making this dish a fan-favourite

• Wow, Factor: Impresses guests or elevates a cozy night in

Final Thoughts on This Spicy Pasta Delight

This pasta with ‘Nduja recipe proves simple quality ingredients can deliver big results. 

The fiery kick of ‘Nduja, paired with Parmigiano-Reggiano, extra virgin olive oil and perfectly cooked pasta, makes every bite irresistible. This quick pasta dish offers unbeatable flavour with minimal effort. So, grab some ‘Nduja, get that water boiling, and treat yourself to a meal that’s as bold as it is easy.

Have you tried ‘Nduja before? Drop your thoughts in the comments below, and share this recipe with your fellow foodies!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

Have you ever wondered if you’re getting enough magnesium? What exactly does it do to support health, anyway?

IIn today’s post, we’ll consider nine surprising health benefits of magnesium, different forms of magnesium, and how you can incorporate more magnesium into your day.

Magnesium fundamentals

Magnesium is a vital mineral that’s involved in over 300 enzymatic reactions or metabolic processes throughout the body. In fact, it’s one of the five most important minerals in the human body. Our bodies can’t function without it, yet we cannot make it.

That makes magnesium one of the seven essential macro-minerals we need in large quantities. The word “essential” means the body can’t produce it on its own, so we have to obtain it from an outside source - through diet or supplements.

It can be seen as a powerhouse nutrient because it supports many things, from heart health and blood pressure to mental well-being. It’s necessary for energy production, blood sugar control, and both muscle and nerve function. Plus, it plays a crucial role in bone formation, metabolic health, and stress management while facilitating deep, restorative sleep.

Let’s take a closer look, but before we jump in if If you’re feeling overwhelmed or unsure about how to incorporate more magnesium into your daily routine, I’m here to help! Whether you need guidance on neuronutrition like magnesium-rich foods, or advice on for your unique needs, or personalized support to improve your overall health, I can provide the assistance you’re looking for. Let’s work together to ensure you’re getting the magnesium your body needs to thrive. Reach out today, and let’s take the first step toward better health!

Magnesium is the ultimate relaxing mineral. It helps to relax muscles, nerves, and even the blood vessels, which can help lower blood pressure. It's involved in over 300 enzymatic reactions in the body, including energy production, protein synthesis, and DNA repair. Magnesium deficiency can lead to a myriad of symptoms, including muscle cramps, anxiety, and even heart disease. Ensuring adequate magnesium intake is crucial for overall health and well-being.

Dr. Carolyn Dean, a medical doctor and naturopath

Nine surprising health benefits of magnesium

Improves sleep and fights insomnia

• Magnesium support better sleep quality. It helps us fall asleep faster and stay asleep. It regulates levels of the calming neurotransmitter GABA to quiet the mind, reduce cell hyperactivity, and decrease anxiety and stress as we try to fall asleep. Due to its calming and relaxing nature, magnesium has shown significant benefits for many people who struggle with insomnia. 

Improves brain function 

• Magnesium can improve brain function and mental well-being. By regulating many different neurotransmitters, including GABA, magnesium helps reduce stress hormone levels and regulate neurotransmitters that calm the nervous system. This allows your brain to transition to a restful state and helps with anxiety and depression. Plus, magnesium protects the brain. It’s critical for maintaining the integrity of the blood-brain barrier to keep toxins and pathogens out of the brain while ensuring the brain gets all the good nutrients like proteins, fats, vitamins, and minerals that it needs to function properly.

Strengthens bones

• About 60% of the body’s magnesium is stored in bones, where it maintains bone density and helps prevent osteoporosis. Studies show higher magnesium intake increases bone mineral density, particularly in areas prone to fractures. Magnesium also strengthens bones by making them grow healthier, stronger, more resilient, and less prone to fractures.

Enhances exercise performance

• By disposing of the lactic acid that builds up in muscles during exercise and moving blood sugar into the muscles to replenish depleted energy, magnesium plays a vital role in exercise performance. Higher magnesium intake is linked to better exercise performance, greater energy, increased muscle power and mass, and faster post-workout recovery.

Improves heart health 

• Magnesium acts as a vasodilator to help lower blood pressure and reduce the risk of heart disease and stroke. It controls blood pressure, lowers your risk of heart disease, reduces triglycerides and LDL cholesterol, raises HDL cholesterol, supports proper heart rhythm, and helps regulate blood vessel function.

Regulates blood sugar

• Yes, magnesium helps regulate blood sugar. It allows the body to send more blood sugar into the muscles, where it can be burned for energy as you exercise. It also regulates blood sugar levels to prevent levels from spiking and crashing, as it improves insulin sensitivity to lower your risk of diabetes.

Reduces migraines 

• It is believed that migraines may be connected to a magnesium deficiency and that they are directly linked to nervous system dysfunction. Through its role in keeping the nervous system healthy and functioning properly, taking more magnesium can help reduce migraine headaches.

Reduces inflammation

• Magnesium also has anti-inflammatory effects. Low magnesium levels have been linked to higher inflammation and increased oxidative stress. Taking magnesium supplements can help decrease the presence of inflammatory C-reactive proteins in the body. 

Relieves PMS

• Finally, magnesium can help relieve symptoms associated with PMS, including cramps, migraines, anxiety, depression and bloating.

With all these benefits, you may wonder if you’re getting enough. 

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

How much do I need?

First, it’s important to note that the body cannot make this crucial nutrient!

That means we can only get magnesium from one of two sources - food or supplementation. Ideally, we’d get all the magnesium we need through diet, but supplementation is the next best thing when we can’t.

How much are we talking about?

Men should aim for 400 to 420 milligrams daily, while women need anywhere from 310 to 320 milligrams daily.

Are you getting enough?

You may have a mild to moderate deficiency if you experience fatigue, a loss of appetite, vomiting, or muscle weakness.

And if you experience regular numbness, tingling, abnormal heart rhythms, muscle cramps, or seizures, you may have a more significant magnesium deficiency. 

So what can you do? How can you increase your magnesium intake each day?

Unlock the Power of Your Brain with The Grain Brain. Discover how to optimize your brain health and improve focus, memory, and overall well-being. Order your copy now!

Food sources of magnesium

The good news is that many delicious and accessible foods contain good amounts of magnesium! 

Here are some of my favourites:

Seeds and Nuts

Pumpkin seeds lead the pack with 156 mg per 30 g serving, followed by chia seeds which contain 111 mg. Plus, a 28-gram serving of cashews contains about 83 mg of magnesium, while almonds contain about 80 mg per serving. 

Leafy Greens

Spinach is particularly rich in magnesium, providing over 155 mg per cup when cooked. Kale and collard greens come in a close second with 74 and 151 mg, respectfully. 

Legumes

Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas, and soybeans. They’re very rich in many different nutrients, including magnesium.  For example, a 1-cup serving of cooked lima beans contains an impressive 126 mg of magnesium. In comparison, 1 cup of cooked black beans contains 120 mg.

Whole Grains

You can also incorporate some of these magnesium-rich foods into your diet. For each, 1 cup of cooked grains is one serving, and the amount of magnesium each serving contains is as follows:

• Oats = 60 mg

• Barley = 35 mg

• Quinoa = 120 mg

• Brown rice = 86 mg 

• Buckwheat = 86 mg

Other Sources

• Dark chocolate (70-85% - 1 oz) = 65 mg  

• Avocados (one medium) = 58 mg

• Tofu (3.5 oz.) = 35 mg

• Fatty fish such as salmon, mackerel, and tuna (3 oz) = 30-83 mg

• Bananas (one medium) = 35 mg 

Remember that magnesium works synergistically with other nutrients. It helps convert vitamin D into its active form and assists the liver and kidneys in metabolizing it, which in turn affects calcium absorption. By incorporating these magnesium-rich foods into your daily diet, you’re not just supporting one aspect of your health but creating a foundation for overall wellness!

Common forms of magnesium

Working to include magnesium-rich foods in your diet is a great place to start. But if you need more support, the world of magnesium supplementation can be a confusing place!

So, let me help you break it down.

Highly Bioavailable Forms

Magnesium citrate stands out as one of the most common and easily absorbed forms, making it effective for general supplementation and addressing digestive issues. Magnesium glycinate, formed by combining magnesium with glycine, also offers excellent absorption and is particularly gentle on the stomach.

Specialized Forms

Magnesium L-threonate (my personal favourite) specifically targets brain health and cognitive function, promoting learning, concentration, and memory support. It’s the only form of magnesium to cross the blood-brain-barrier, so it works to calm the brain as well as body muscles. Magnesium taurate combines magnesium with taurine to support cardiovascular health and blood sugar regulation.

Therapeutic Applications

Digestive Support

• Magnesium oxide functions primarily as a laxative, though it has lower overall absorption

• Magnesium citrate helps with digestion and constipation relief

Topical Forms

• Magnesium sulfate (Epsom salt) aids muscle relaxation and stress relief through bath soaks

• Magnesium chloride appears in topical oils and lotions for skin application

Specialized Benefits

• Magnesium malate provides energizing properties and supports ATP production

• Magnesium bisglycinate offers nervous system support without laxative effects

• Magnesium orotate specifically targets heart health

The choice of which form of magnesium you choose depends largely on your individual health goals and specific needs. Some forms offer better absorption than others, while some target specific health conditions more effectively.

If you have more questions or want to ensure you choose the one that’s right for you, talk to your health care provider or chat with a professional at your local health food store. 

Bottom line

Magnesium is an essential nutrient that does a lot for each and every one of us, so it’s important we get enough. And by now, we hope you understand just how important magnesium is for your overall health—but specifically for your bones, your sleep quality, and your mental well-being. 

It’s the mineral that forms new bone tissue and works with calcium to provide a sturdy, resilient structure that supports your movement and exercise.

It calms your mind, decreases nervous system activity, anxiety, and helps you fall asleep faster. And, in addition to improving neurotransmitter function, it can also combat depression, anxiety and stress. 

Getting more magnesium in your life is a simple and effective key to improving your overall health. Try it today! You won’t regret it!

Finally, as with any other supplement or change to your diet, it’s wise to seek medical advice for your unique needs. Though magnesium is relatively safe, it may not be warranted if you’re sensitive to it, are taking certain medications, or have certain medical issues like heart or kidney disease, diabetes, or intestinal disease.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

Happy New Year, health enthusiasts! As we step into 2025, many of us are focusing on our health and well-being with renewed determination. While resolutions often centre around weight loss and better eating habits, understanding the role of insulin resistance could be the key to achieving your health goals this year. Insulin Resistance has become a hot topic lately. And as we welcome in a new year, what better time than now to consider the impact insulin resistance has on our health goals (and waistline).

We’ll first consider what insulin resistance is and how it develops. Then we’ll dive into the good stuff - diet, supplements, and lifestyle factors that can combat this growing concern. 

Need help creating a customized meal plan that works for your lifestyle? Schedule a 1-on-1 strategy session to get started.

What is Insulin Resistance?

Insulin resistance now affects millions of people worldwide. It’s a complex physiological condition that occurs when cells in the body’s muscles, fat, and liver no longer respond well to insulin. 

As the body’s cells become less responsive to insulin, the normal processes of how the body uses glucose no longer work. Glucose cannot easily enter these cells, so it begins to accumulate in the bloodstream. High levels of glucose (sugar) in the blood, cause the pancreas to compensate by producing more insulin to overcome the cells’ weak response. This leads to a state of hyperinsulinemia, where high levels of insulin circulate in the blood.

Insulin is a crucial hormone that helps cells absorb glucose from the bloodstream where it can be used for energy. So proper levels of insulin are important. 

Under normal circumstances, sugars from the food we eat enter the bloodstream. The pancreas then releases insulin in response to the increased blood sugar levels. Insulin acts as a “key” to let glucose enter the cells, where it is used for energy or stored for later. This entire process helps maintain blood glucose levels within a healthy range.

But, with insulin resistance, cells become less responsive to insulin, making it harder for the body to regulate blood sugar levels. The pancreas may eventually struggle to produce enough insulin to maintain normal blood glucose levels, leading to chronically elevated blood sugar levels and more and more insulin circulating in the blood.

Over time, various health complications can result. The most common are pre-diabetes and ultimately, type 2 diabetes.

Insulin resistance is also associated with other health issues, including metabolic syndrome, nonalcoholic fatty liver disease, and an increased risk of cardiovascular disease. 

Everyone is susceptible to the effects of insulin resistance, especially as we age. 

Are you affected by Insulin Resistance?

Insulin resistance often develops silently, with many individuals experiencing no noticeable symptoms in the early stages. However, as the condition progresses, several signs and symptoms may emerge. So how do you know if you’re affected by insulin resistance?

Well, you may be dealing with some degree of insulin resistance if you have:

• Cravings for sweets after meals

• Post-meal fatigue

• Difficulty losing weight

• Extra weight around the middle

• Skin tags or dark, velvety patches of skin (typically on the neck, armpits, or groin)

• High blood pressure 

• Low HDL cholesterol 

• High triglycerides, or 

• An insatiable hunger

• Frequent urination - especially at night

If any of these warning signs resonate with you, be sure to keep reading, as I have good news for you!

There are many strategies you can start implementing today that can improve, and in some cases, even reverse, insulin resistance. If these warning signs resonate with you, don't wait to take action. While these symptoms are common, determining your unique insulin resistance pattern requires expertise. Skip the guesswork - let's create your personalized plan together. Book a free consultation to create your personalized insulin resistance management plan.

Dietary Strategies to Combat Insulin Resistance

A well-balanced diet is the cornerstone to managing insulin resistance. 

Because it stems from excess blood glucose or erratic blood sugar swings, it’s important to focus on keeping blood sugar levels in check while improving the cells’ receptiveness to insulin.

A great place to start is by focusing on a few key dietary recommendations:

• Prioritize protein: Focus meals around quality proteins like wild-caught fish, lean meats, soy, legumes, and nuts. Aim for at least 30 grams of protein per meal to help stabilize blood sugars, reduce cravings, improve lean body tissue, support muscle recovery, and improve satiety.

• Eat the rainbow: Embrace colourful, non-starchy vegetables like broccoli, leafy greens, tomatoes, and peppers. Such nutrient-dense foods are low in calories yet high in fibre to help regulate blood sugar. As a bonus, different antioxidants found in colourful foods neutralize free radicals to combat inflammation.

• Focus on healthy fats: Foods rich in omega-3 fatty acids like salmon, sardines, and herring as well as other healthy fats like avocados, olives, coconut milk, MCT oil, flax seeds, grass-fed butter, and ghee can help improve insulin sensitivity, reduce inflammation, and improve satiety.

• Choose smart carbs: Complex carbohydrates like quinoa, barley, and sweet potatoes are preferred over refined grains. Whole grains provide sustained energy and help maintain stable blood sugar levels.  

• Fibre first: Vegetables rich in fibre can slow digestion, help regulate blood sugar levels, and keep you feeling full longer. When consumed at the start of a meal, fibre will slow the absorption of sugars to improve insulin sensitivity. So consuming protein and vegetables (which are often high in fibre) before smart carbs can lead to lower post-meal glucose and insulin levels. 

• Stay hydrated: Choose water or unsweetened teas as your primary beverages to help maintain proper hydration without adding unnecessary sugars.

Feeling overwhelmed by all these dietary changes? Instead of trying to figure it out alone, let's work together to create an eating plan that fits your lifestyle and preferences.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Supplements to Support Insulin Sensitivity

While a healthy diet forms the foundation of reversing insulin resistance, certain supplements can provide additional support if you feel the need.

My top choices include:

• Berberine - A nutrient found in European barberry, Oregon grape, goldenseal, and tree turmeric that’s yellow in colour and bitter in taste. It’s been used as herbal support to improve insulin sensitivity, lower blood sugar levels, and support healthy cholesterol balance and circulation.

• Gymnema - A plant commonly used in Ayurvedic medicine for blood sugar control. It supports blood sugar levels that are already within normal range, supports pancreas function, and helps the body absorb sugars. But it’s most notable effect is in it’s ability to reduce sugar cravings. So if you crave sugars and stay away from sweet, gymnema may be for you. 

• Cinnamon - Helps improve insulin sensitivity and balance blood sugars in healthy individuals. It also has anti-inflammatory and antimicrobial properties, supports a healthy inflammatory response, and is rich in antioxidants. Adding cinnamon to just about any food, especially higher carb-rich foods like oatmeal, sweet potatoes, and winter squash, is a great (and tasty) choice!

• Apple Cider Vinegar - A tablespoon of apple cider vinegar in water before a meal can help reduce the glycemic response of carbohydrates eaten, improve blood sugar balance and fat burning, aid digestion, and curb carb cravings. The effects are greatest if consumed before a high-carb meal. 

Unlock the Power of Your Brain with The Grain Brain. Discover how to optimize your brain health and improve focus, memory, and overall well-being. Order your copy now!

Lifestyle Factors for Better Insulin Sensitivity

In addition to diet and supplements, lifestyle factors can play a crucial role in managing insulin resistance. 

My top three recommendations here include:

• Movement after meals - Go for a walk or engage in another form of gentle movement after meals. Blood sugars tend to spike about 60 to 90 minutes after eating, so walking during this time helps muscles use glucose more efficiently to reduce insulin resistance. Movement also improves circulation and tissue oxygenation, reduces stress, and enhances mental clarity. 

• Manage stress - Though often easier said than done, it’s important to have healthy stress-management practices in place. Chronic stress can contribute to insulin resistance, so anything that helps calm the body and mind can be helpful. Think meditation, box breathing, yoga, a hot bath, engaging in a hobby, or getting out in nature - any activity you enjoy and find calming. 

• Avoid excess - Limit excess added sugars, ultra-processed foods, and sugary drinks. Sweetened beverages, highly processed snacks, and foods high in saturated fats can contribute to insulin resistance and weight gain.

Bottom Line

Managing insulin resistance requires a holistic approach that combines a nutrient-dense diet rich in protein and fibre, targeted supplementation, and healthy lifestyle habits.

Plus, you don’t have to give up your favourite foods! By making small changes, like eating vegetables first, adding cinnamon to starchy foods, having a shot of apple cider vinegar before a carb-heavy meal, reducing the amount of carbs on your plate in general, and taking a short walk after eating, you can still enjoy the delicious foods you’ve come to expect on your plate, while mitigating their negative effects.

By making any of these changes, you can improve your body’s response to insulin, maintain healthier blood sugar levels, and reduce your risk of developing type 2 diabetes. Remember, consistency is key – small, sustainable changes over time can lead to significant improvements in your overall health and well-being.

Why navigate insulin resistance alone when you can have expert guidance? While this article provides a foundation, personalized support leads to faster, more sustainable results. Book your consultation today and let's create your custom action plan together.

If you’d like more help, stay tuned, as early in 2025, I will be releasing a brand new online course I’ve been working on to help prevent or reverse insulin resistance and pre-diabetes or diabetes. If any of the signs of insulin resistance are starting to manifest, it’s time to take action so you can reverse it before it’s too late! 

Reply KEEP ME POSTED to be placed on the wait list for this valuable program - early adopters will be offered an extreme discount. Plus, I will be selecting a few individuals to try the course for FREE! Be sure to email me, so I can add your name to the list for a chance to win the course for free!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

Being a mom is one of the most rewarding jobs in the world — but it’s also one of the most demanding. Between juggling the kids’ schedules, work, running errands and managing your household, it can be tough to find time for yourself. Come meal time, grabbing fast food can seem like the easiest option, but healthy eating is vital for physical and mental well-being.

Wondering how to prioritize it as a busy mom? Check out these practical tips to help you eat nutritious meals without adding more stress to your day.

1. Plan Ahead for Success

One of the best ways to stay on track is to plan your meals ahead of time. This will help you avoid grabbing unhealthy foodstuffs on the go, which will save you money and help you maintain a healthy weight.

Set aside a couple of hours each week to plan and prepare meals for the days ahead. Chop veggies, cook grains and portion out proteins you can quickly incorporate into multiple dishes. This way, when your days get chaotic, you have nutritious meals ready, cutting down the temptation to order takeout.

You can also batch-cook versatile dishes like grilled chicken or roasted veggies for salads and wraps. Foods like soups, salads and grain bowls are storable and re-heatable. Having them ready to go will save you time on busy weekdays and make healthy eating more convenient.

Start small by preparing just a few meals a week and gradually make more as you get more comfortable with the process. Even a little planning can significantly reduce stress and improve your eating habits.

2. Prep Snacks and Meals

Not all convenience foods are created equal. Keep these on hand for quick snacks:

• Cut up fruits and veggies in grab-and-go containers

• Seeds, oats and nuts like raw almonds and peanuts

• Rotisserie chicken

• Canned beans and fish

• Frozen vegetables

• Yogurt packs or prepped parfaits

• Homemade trail mix

• Hard-boiled eggs

• Hummus and whole grain crackers

• Dark chocolate

These items can also be lifesavers on busy days. While before it would be all too easy to snag a bag of chips or highly-processed snacks on your way out the door, having healthy prepped options ready to go can make all the difference.

These snacks can also be repurposed as ingredients for meals. For example, you can quickly throw together a healthy stir-fry using the pre-cut veggies and rotisserie chicken, or make a nutritious salad with canned beans, boiled eggs and pre-washed greens. Choices like oats, yogurt, almonds and peanuts support dopamine production, which stimulates your mood and focus.

Try dedicating a small portion of your fridge to pre-portioned, healthy snacks you and your kids can quickly grab or that you can whip up into full-fledged meals in a jiffy. Having healthy choices handy curbs the temptation to reach for junk food when hunger strikes between meals.

3. Make Smart Choices When Eating Out

Sometimes, no matter how much you plan, you’ll need to grab food on the go. The key is to make intentional choices and do your best. Opt for grilled options instead of fried ones, have a salad or veggies as a side, and request that dressings and sauces be served on the side to control portions. Some fast food places also offer baked potatoes instead of french fries. With russet potatoes offering 75% less calories than fries, this choice makes a drive-thru dinner a healthier meal.

This applies not only to fast food, but sit-down restaurants as well. Most places have extensive menus with nutrition facts listed at the bottom or “smart eating” sections for those looking for a more health-conscious option. For instance, a 3-ounce serving of shrimp is just 60 calories but packs 20 grams of protein, making it an excellent choice compared to pizza, which has 237 to 253 calories. Knowing these nutrition tidbits and how to diversify your plate can make all the difference - whether you are sitting around the family table or a restaurant booth.

4. Don’t Skip Meals

On hectic days, skipping meals might seem like a time-saving hack. However, it can lead to overeating later, making it harder to stick to healthy choices. Instead, focus on having:

• Small, frequent meals: If you often find sitting down for a full meal difficult, eat smaller, balanced meals throughout the day. Nutritious quick fixes like yogurt with granola, whole-grain toast with avocado or a handful of nuts with a piece of fruit are viable choices.

• Balanced breakfast: Starting the day with a nutritious meal sets the tone for the rest of the day. It’s also been linked to better health outcomes.

Consistency with meals will help you maintain energy levels and avoid the afternoon slump. Plus, children of mums who miss meals are likely to do so themselves, much to the detriment of their health.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

5. Involve the Whole Family

Get your family involved in meal planning and preparation to make healthy eating a shared goal:

• Have your partner help some days of the week.

• Let the kids choose a nutritious recipe each week to teach them the value of making healthy choices.

• Assign age-appropriate kitchen tasks to the kids like washing vegetables, stirring ingredients, setting the table, or filling the dishwasher.

• Make grocery shopping a fun, educational experience. When children are involved in the decision-making process, it can make them more interested in what they’re eating.

When the entire household is involved in the process, it reduces some stress around mealtime and encourages better habits for everyone. Plus, it’s an excellent opportunity to instil valuable life skills in your kids as you spend quality time together.

You might wonder how something meant for rockets ends in your salad. 

Well, surprise: industrial pollution. Perchlorate sneaks into our water supply through industrial discharges or leaching from contaminated soil. Farmers, thinking they’re just watering their crops, give them something extra—like a sprinkling of perchlorate. And just like that, your spinach is now space-program-approved.

But wait. Perchlorate doesn’t just stick to produce! It also appears in dairy and meat products when animals drink contaminated water. So, that “healthy” glass of milk? Yeah, it might have a rocket-fueled kick.

Unlock the Power of Your Brain with The Grain Brain. Discover how to optimize your brain health and improve focus, memory, and overall well-being. Order your copy now!

Make Healthy Eating a Habit

Try to make healthy eating a habit rather than a chore. Set small, achievable goals like cutting back on sugary snacks or adding more vegetables to your meals. Over time, these changes will lead to lasting results.

Remember — it’s OK to slip up from time to time. Life as a busy mom is full of surprises, and some days won’t go as planned. The important thing to remember is to get back on track as soon as possible. With a little planning and effort, you can prioritize healthy eating and enjoy the benefits for years to come.

Let's recap these game-changing strategies. Busy moms, transforming your eating habits doesn't have to be overwhelming. Start small by implementing one tip this week, like meal prepping or smart snacking. As you build confidence, gradually incorporate more strategies. Remember, progress matters more than perfection. If you slip up, simply get back on track. These small, consistent changes will lead to lasting results, benefiting both you and your family's well-being. Need personalized guidance on your healthy eating journey? Don't hesitate to reach out for expert support. Together, we can create a sustainable plan that fits your unique lifestyle and goals. Take the first step towards a healthier you today – your future self will thank you!

Author bio: Cora Gold is a wellness writer and editor of women’s lifestyle magazine, Revivalist. She writes about healthy living tips for women and moms for publications including Om Magazine, CafeMom and The Upside. Connect with Cora on LinkedIn, Pinterest and X.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

Healthy Changes Made Easy: Nutritionist Visits Could Be Covered!

Healthy Changes Made Easy: Nutritionist Visits Could Be Covered!

Did you know your health care plan may cover my services? Many plans include nutritionist visits, or you may have a Flexible Spending Account (FSA) that applies. Ready to make lasting, sustainable changes? Check with your provider for details and start your journey to better health today!

Caponata Di Melanzane

The History of Eggplant Caponata: A Mediterranean Delight

Eggplant Caponata, a classic Sicilian dish, is a flavourful and versatile blend of vegetables, primarily eggplant, cooked in a sweet and sour sauce. This dish perfectly balances salty, sweet, and tangy flavours cherished for centuries. Whether enjoyed as an appetizer, side dish, or topping, Eggplant Caponata has captured people's hearts (and stomachs) worldwide - at least in this family. 

In this blog post, we’ll look at the fascinating history of eggplant caponata and explain how to make this delicious recipe at home.

The Origins of Caponata

The origins of Eggplant Caponata can be traced back to Sicily, an island rich in cultural influences from around the Mediterranean. Sicily’s location made it a hub for various civilizations, including the Greeks, Romans, Arabs, and Normans. These cultures left their mark on the island’s cuisine, creating a melting pot of flavours and culinary traditions.

The word “caponata” is believed to have been derived from the Spanish word “apon,”  meaning a type of fish. Historically, Caponata was made with fish, specifically a fish salad prepared by sailors. However, as eggplants became more common in the Mediterranean region, the dish evolved to feature eggplant as the primary ingredient.

Thanks to Arab traders, eggplants were introduced to Europe in the Middle Ages, revolutionizing Mediterranean cooking. Eggplants, also known as aubergines, thrive in Sicily’s warm climate, and their ability to absorb flavours from other ingredients makes them an ideal substitute for meat or fish.

By the 18th century, the eggplant version of Caponata became the dominant version of the dish, and it remains so today.

You may also like

Disclaimer: This website contains affiliate links. This means we may earn a small commission (at no extra cost to you) if you purchase a product through one of our links. We only recommend products we genuinely believe in and use ourselves. Your support helps us keep this website running. Thank you!

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

What Is Eggplant Caponata?

Eggplant Caponata is a delicious blend of cooked eggplant, onions, celery, tomatoes, and capers. The dish is flavoured with olive oil, vinegar, and a hint of sugar to give it that distinctive sweet and sour (agrodolce) taste. 

Some variations, like the one we use in our family, include olives, pine nuts, and raisins. The beauty of this dish lies in its adaptability to regional preferences and available ingredients. For example, you can add bell peppers, garlic, orange zest, cinnamon or chillies. In Palermo, near my husband’s family’s hometown, Caponata is often served with floured and fried octopus or tuna.  

The dish is often served cold or at room temperature as an antipasto (appetizer), but it can also be enjoyed warmed as a side dish or served on toasted bread as a topping. Thanks to its bold flavours and hearty ingredients, it has also gained popularity as a vegan or vegetarian main course in recent years.

How to Make Eggplant Caponata at Home

If you’re eager to make this flavourful dish, here’s a simple recipe for Eggplant Caponata.

Ingredients:

• 1/4 cup (40g) raisins

• 1 large or 2 medium eggplant, chopped into 1/2-inch cubes

• Frying oil (preferably a light olive)

• 4 Tbsp pine nuts

• 3-4 Tbsp extra virgin olive oil

• 1/2 red onion, thinly sliced

• 2 stalks of celery, peeled to remove stringy bits then chopped

• 10-15 large green olives, pitted and halved  

• 2 Tbsp capers

• 4 tomatoes, quartered

• Salt

• 1/4 cup (60ml) white wine vinegar

• 1 1/2 Tbsp sugar

• 1 Tbsp tomato paste

• Fresh basil

Instructions:

1. Prepare the eggplant: Dice the eggplants.

2. Soak the raisins: Place the raisins in a small dish and submerge them in warm water. Allow them to soak while you fry the eggplant.

3. Fry the eggplant: Fill a deep pan with about 3 inches of light olive oil and heat it over medium heat. Sauté the eggplant in the heated olive oil until it turns golden brown and becomes tender. Remove the eggplant with a slotted spoon and set it aside on a paper towel to drain. If necessary, work in bunches to carefully drop the eggplant chunks into the oil and fry them, stirring frequently, until they are lightly browned on all sides. Note: The oil is hot enough when you can drop in a piece of eggplant, and it starts bubbling and frying immediately. 

4. Toast the pine nuts: Place pine nuts in a small skillet over medium/high heat for a minute or two. Stir constantly. Set aside for later. 

5. Drain the raisins: Drain the raisins, being sure to squeeze out excess water by hand.

6. Sauté the onions and celery: Add more oil to the same pan if needed. Sauté the chopped onions over medium heat until they are tender. Then, stir in the celery, olives, capers, raisins, and pine nuts. Cook these ingredients together, stirring frequently, for about 10 minutes before adding the tomatoes.

7. Add the tomatoes: Add the diced tomatoes. Add salt to taste, then lower the heat and cover the pan. Let it cook at a gentle simmer for about 30 minutes, stirring occasionally. If the Caponata dries out too much and risks burning, add a little bit of water. 

8. Create the sweet and sour flavour: In a small bowl, combine the vinegar, sugar, and tomato paste. After the Caponata has cooked for 30 minutes, add the vinegar mixture. Increase the heat, bring it to a brisk simmer, and stir everything together for 2-3 minutes. Salt it to taste as it cooks. If you like, you can pick out and discard the tomato skins.

9. Mix everything together: Add the cooked eggplant back to the pans, allowing the flavours to meld. Remove the pan from the heat and a few leaves of torn basil. Let the Caponata cool entirely by refrigerating it overnight, and serve it the next day.

10. Serve and enjoy: Let the Caponata cool to room temperature before serving. You can enjoy it with crusty bread, as a side dish to grilled meats, or over pasta.

Why You Should Try Eggplant Caponata

Eggplant Caponata is not only delicious but also incredibly nutritious. Eggplants are rich in fibre, vitamins, and antioxidants, while tomatoes and olives offer their own health benefits. The dish is vegan and gluten-free, making it suitable for various dietary preferences.

Incorporating Caponata into your meals can bring a taste of Mediterranean heritage. The dish is also highly versatile, allowing you to enjoy it differently—whether as a spread, a side, or even the main event.

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Conclusion

Eggplant Caponata is a true testament to the culinary fusion that defines Mediterranean cuisine. Rooted in history and rich in flavour, it is a beloved dish celebrating the simple beauty of fresh, wholesome ingredients. By making Eggplant Caponata at home, you can savour a piece of Sicilian tradition and experience the bold, tangy, and sweet flavours that make this dish unforgettable.

If you make this dish, post a picture and let me know what you think - I look forward to hearing your thoughts.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

Nutrition is a crucial factor in the recovery and management of brain injuries, including concussions. 

The brain requires a steady supply of nutrients and energy to function properly on an average day. But in the aftermath of a concussion, it’s nutritional needs are even greater to support the healing process. 

In this blog, we’ll explore how nutrition can impact concussion recovery and exactly what nutrients you’ll want to include in a healthy post-concussion diet - with a bonus recipe you won’t want to miss!

Increased nutritional needs

First and foremost, it is essential to consume enough calories to support the body's energy needs and help repair damaged tissue. 

The brain uses a significant amount of energy, and therefore, individuals with brain injuries may require a higher caloric intake than usual. However, it is important to choose nutrient-dense foods rather than empty calories from junk food.

Fact: The brain burns 20% of the body’s oxygen and glucose.

Fried foods, fast food, and ultra-processed foods that contain excess refined sugars will only work to create further damage as the brain finds these foods neurotoxic. They create additional inflammation and rob the body of the essential nutrients it needs to support recovery.

This matters because a damaged brain is already inflamed. That slowed processing time you’re experiencing? How much longer it takes to recall information? These are signs of brain inflammation. 

Adding more inflammation from certain foods will only amplify symptoms, worsen them, or cause them to linger - and no one wants that!

Inflammatory foods will certainly not help reduce symptoms. So, what does? What are some of the top foods or nutrients that a neuronutritionist recommends  when someone is working to actively recover from a concussion?

Let’s find out!

Protein: The brain’s best friend [H3]

Protein is a crucial component of any brain injury diet. 

It’s essential for muscle recovery, building and repairing damaged tissues, creating new cells, and cell turnover - including in the brain. In fact, it can be said that the amino acids that protein foods break down into are life’s literal building blocks.

Good sources of protein include:

• Lean meats (grass-fed when possible)

• Pasture-raised poultry and eggs

• Wild fatty fish

• Grass-fed dairy products

• Plant-based options such as beans, nuts, and soy products

How much protein do we need?

Aiming for about 1 gram of protein per pound of ideal body weight daily is recommended. That means if your ideal or goal weight is 150 pounds, then you want to aim for about 150 grams of protein per day.

Now, this can seem like an impossible goal sometimes, so all I’m suggesting is to do your best. My goal here is not to create overwhelm for you but to emphasize just how much protein we actually need. Especially if the brain is working at recovery, you really can’t consume too much!

So make prioritizing protein a goal for you with each and every meal daily. Do your best, but don’t get hung up on a number.

Omega 3 fatty acids: The brain’s favourite fuel

Omega-3 fatty acids can be considered another of the brain’s best friends. In fact, it can be thought of as the brain’s preferred source of fuel.

Omega-3s are beneficial for brain health in general and have been shown to help improve cognitive function, reduce inflammation, and promote brain plasticity. Plasticity refers to the brain’s ability to adapt and change in response to new information. 

Good sources of omega-3 fatty acids include:

• Fatty fish such as “SMASH” fish - salmon, mackerel, anchovies, sardines, and herring

• Flaxseeds

• Chia seeds

• Walnuts

• Avocados

• Pasture-raised eggs 

Each of these are some of the best brain foods around, so as many as possible should be added to your diet alongside protein. 

Antioxidants: Colour your plate

Antioxidants, such as vitamins C and E, significantly reduce oxidative stress, which can exacerbate brain injury symptoms.

Fruits and vegetables, particularly those that are brightly coloured, are excellent sources of antioxidants. Berries, such as blueberries and strawberries, are exceptionally high in antioxidants. Still, all colourful fruits and vegetables of every kind contain vitamins, minerals, polyphenols, and antioxidants. 

Since the brain needs a great deal of oxygen to work properly, it also needs antioxidants to help prevent oxidative stress, damage, and inflammation. 

So fill your plate with a variety of colour - think dark greens, blue, red, orange, and yellow. Not only are antioxidant-rich foods pleasing to the eye, but they’re delicious and work overtime to help support brain health and recovery. 

You may also like

Disclaimer: This website contains affiliate links. This means we may earn a small commission (at no extra cost to you) if you purchase a product through one of our links. We only recommend products we genuinely believe in and use ourselves. Your support helps us keep this website running. Thank you!

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Next steps

So now what? 

How can you combine all this information to create a well-balanced nutritious meal that will work at brain recovery and taste great at the same time?

Well, here’s one of my favourite recipes for you that fits the bill! It’s a fresh and crispy Greek salmon salad that you can have on the table (from start to finish) in under 30 minutes!

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Why You'll Love This Dish

Nourishing the brain does not need to take a lot of time, specialty ingredients you can only buy online, or know-how. 

It takes starting with wholesome, nutritious, and delicious foods, especially quality protein-rich foods, healthy omega-3 fats, and a variety of your favourite fruits and veggies, then creating a meal out of them.

Trust me - keep it basic and uncomplicated. 

Simple can be even more delicious than elaborate meals you’ve spent the day preparing. And who has the time or energy for that?

Do you need support post-concussion?

If you missed it, I’ve created a unique hybrid course for those of you who’re struggling with post-concussion symptoms, who find sorting through the conflicting information out there overwhelming, and who are looking for a simple step by step program that walks you through what to eat and what to do post-concussion. 

So, do you need support?

Do you struggle with lingering post-concussion symptoms you’d like to better manage naturally?

Are you tired of the unrelenting fatigue, headaches, anxiety, dizziness, anger outbursts, brain fog, memory issues, moodiness, irritability, and insomnia that are ruling your life? 

Are you unsure why the brain behaves the way it does, overreacts to certain things, or shuts down for no apparent reason, and fed up that no one has any answers as to why this is happening? 

Are you ready to get your life back without creating overwhelm in the process? 

If so, then I may have the missing piece of the puzzle for you!

I help people achieve all this (and more) through a well-designed and carefully crafted online course I created called the Concussion Care Protocol. 

Why? Because I know how isolating it can feel when your family and friends don’t understand what you’re going through. To them, you may “look fine” but internally, you’re anything but - and I don’t want that for you any longer!

The self-paced course walks you through a basic understanding of what happens in the brain the moment you sustain a concussion, some little-known facts about why you may still be struggling (months or even years later), and what you can do - step by step - to start nourishing the brain and calming the nervous system. 

Proper nutrition post-concussion is crucial for recovery - as is having the support of a professional who understands exactly what you need. 

But don’t just take my word for it!

Devon says, “Kelly is incredibly knowledgeable and provides so much detail and explanation of cause, effect, AND possible treatment courses that I feel more empowered than I ever have in the 17 years since my TBI to take control of my brain health and support its optimal functioning. The course is a wonderful balance of specific nutritional directives AND sound practical strategies for long-term sustainable management of symptoms alongside your everyday responsibilities.”

Another benefit of the Concussion Care Protocol course is that it works to provide immediate post-concussion care, as well as long-term brain injury management. So whether you sustained a concussion last week or last year, you’ll gain tremendous value from the course!

If you’d like to hop on a brief call to discover more and explore if the course may be right for you, please email me to arrange your free, no-obligation call today or click here to learn more!

No one should suffer post-concussion alone.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

You may have been reading my blog or watching me on YouTube, or perhaps your doctor has given you a heads-up that you’re on your way to becoming pre-diabetic. So, you’ve decided to turn over a new leaf and upgrade your lifestyle by delving into the world of healthy eating. Good for you!

And as you’re munching on a salad and feeling good about your decision, you hear news on the radio that stops you mid-chew… there’s rocket fuel in your food. 

Wait, what? 

No kidding. 

Perchlorate: The Secret Ingredient You Didn’t Ask For

Perchlorate is like that weird ingredient you find on a food label—listed as something like orange #32b or “natural flavours”—and wonder, “Why is this here?”

Perchlorate shows up in rocket fuel, explosives, and fireworks—not exactly the ingredients with which you want to season your salad! But somehow, it’s crept into our food supply, and now it’s messing with our thyroids. 

Thanks to this chemical intruder, your thyroid—the little gland that keeps your metabolism running smoothly—can get all out of whack. And trust me, a wonky thyroid is not on anyone’s wellness bucket list.

That’s right, a recent Consumer Reports investigation has raised concerns about perchlorate contamination in food and drinking water. Perchlorate, a chemical frequently found in rocket fuel, airbags, and some plastics, was detected in 67% of the food samples tested. The study, which analyzed 196 samples from supermarket products and fast food items, found that food produced for babies and children, fast foods and fresh produce had the highest levels of perchlorate.

Because nothing says “clean eating” like a side of rocket fuel, right?

Now, the food samples did not exceed US EPA or EFSA limits in a single serving. However, cumulative exposure could be concerning, especially for children. 

Take one serving of boxed mac and cheese or baby rice cereal for example. Each serving could contain up to 50% of the EFSA’s daily limit for a young child. 

But what does this mean and why all the fuss?

As a neuro-nutritionist, the problem is very concerning. And that’s because perchlorate is a neurotoxin that can interfere with thyroid function, which is essential for the brain development of children. The study criticizes the FDA and EPA for implementing regulatory measures that fall short, underscoring the need for stronger actions.

Perchlorate: A Neurotoxin That Reduces IQ

As a neurotoxin, I’m sure it comes as no surprise that exposure to perchlorate can hurt IQ, especially in children. 

This chemical disrupts the thyroid’s ability to absorb iodide, which is crucial for producing thyroid hormones and can interfere with thyroid function. Since these hormones play an essential role in brain development, particularly during pregnancy and early childhood, any disruption can have serious consequences. 

Studies have indicated that elevated perchlorate exposure in pregnant women can lead to lower IQ and other cognitive impairments in their children. This impact on brain development can have long-term effects, making perchlorate a significant concern, particularly when it contaminates water and food supplies.

Food Safety News, Science & Health Policy

Lower IQ in Children Linked to Chemical in Water

Babies born to mothers with high levels of perchlorate during their first trimester are more likely to have lower IQs later in life, according to a new study. Scientific American

For more information on perchlorate, please visit the National Center for Biotechnology Information (NCBI). This NCBI study mentions that exposure to perchlorate, particularly during critical periods of brain development, can decrease up to 4 IQ points in children. For a detailed exploration, you can access the full document here. 

The Numbers Are In, and They’re Not Exactly Fun

Consumer Reports decided to dig into this issue and tested 47 different foods. They found perchlorate in 32 of them—everything from spinach to oat cereal to baby food. Yep, even your little one’s applesauce might have a hint of rocket fuel. Suddenly, that morning, oatmeal doesn’t seem so wholesome.

Some of these foods have enough perchlorate to potentially disrupt a child’s development if they eat them regularly. We’re talking about potential cognitive impairment, developmental delays, and a whole host of issues that would make any parent cringe. So yeah, it’s a big deal.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

How Does Perchlorate Crash the Food Supply?

You might wonder how something meant for rockets ends in your salad. 

Well, surprise: industrial pollution. Perchlorate sneaks into our water supply through industrial discharges or leaching from contaminated soil. Farmers, thinking they’re just watering their crops, give them something extra—like a sprinkling of perchlorate. And just like that, your spinach is now space-program-approved.

But wait. Perchlorate doesn’t just stick to produce! It also appears in dairy and meat products when animals drink contaminated water. So, that “healthy” glass of milk? Yeah, it might have a rocket-fueled kick.

Unlock the Power of Your Brain with The Grain Brain. Discover how to optimize your brain health and improve focus, memory, and overall well-being. Order your copy now!

Should You Be Worried?

Let’s not panic—But should you be concerned? 

Definitely. Perchlorate exposure is horrible news for pregnant women, infants, and kids. Their thyroids are still figuring things out, and the last thing they need is a chemical throwing off the balance. But even for the rest of us, it’s not exactly doing our bodies any favours.

So, what can you do? Well, here are a few things you might want to consider:

How to Avoid the Rocket Fuel on Your Plate

1. Stay Informed: First things first—knowledge is power. Keep an eye on food safety news by subscribing to this blog so you know what’s up. You don’t have to be a food scientist, but it’s good to know when something that affects your health or your family’s health is going on with your food.

2. Water Filtration: Use a reverse osmosis (RO) system. RO systems are highly effective at removing perchlorate from drinking water. If you live in an area where perchlorate contamination is a concern, installing an RO system at home can significantly reduce your exposure​ 

3. Dietary Choices: 

• Go Organic. Organic farming practices often use less synthetic fertilizer, which can reduce the risk of perchlorate contamination in fruits and vegetables. It’s also less likely to have been grown with contaminated water.

• Consume a varied diet. Eating a wide range of foods can help minimize the risk of accumulating high levels of perchlorate from a single source. This is especially important for children and pregnant women​. Science & Public Health Policy

• Wash and peel produce. Thoroughly washing and peeling fruits and vegetables can help reduce the amount of perchlorate you ingest, though it may not eliminate it entirely.

• Organic & Grass-fed Cattle. Grass-fed beef generally involves fewer synthetic inputs and is less likely to be contaminated with perchlorate than conventionally raised beef. It also has higher levels of omega-3 fatty acids, which support overall health, including thyroid function.

• Advocate for Regulation. Engage in community efforts or support organizations advocating stricter regulations on perchlorate in food and water. 

Final Thoughts: Keep the Rocket Fuel in the Rockets

In the end, perchlorate is one chemical you definitely don’t want on your plate. 

But with some awareness and smart choices, you can keep your thyroid happy and your meals rocket-free. So the next time you’re about to dig into that salad, remember: less rocket fuel, more flavour! 

Your choices matter when keeping your food safe.

Additional details about perchlorate contamination and its impact:

1. Environmental Protection Agency (EPA): The EPA provides detailed information on perchlorate, its sources, and its impact on health and the environment. They also offer insights into regulations and guidelines for perchlorate levels in drinking water. EPA on Perchlorate

2. Consumer Reports: The source of the investigation They regularly publish reports on food safety, including studies on chemical contaminants like perchlorate. Consumer Reports on Perchlorate in Food

3. Centers for Disease Control and Prevention (CDC): The CDC provides information on how perchlorate can affect human health, especially in vulnerable populations such as pregnant women and children. CDC on Perchlorate

4. Environmental Protection Agency (EPA): is an independent agency of the United States government tasked with environmental protection matters.  EPA Technical Fact Sheet – Perchlorate

5. National Institute of Environmental Health Sciences (NIEHS): This institute offers research and resources on perchlorate, including its impact on thyroid function and overall health. NIEHS on Perchlorate

6. The Natural Resources Defense Council (NRDC): The NRDC is an environmental advocacy group that has published reports and articles on the dangers of perchlorate in drinking water and food. NRDC on Perchlorate

7. The Food and Drug Administration (FDA): The FDA monitors and regulates food safety, including potential contaminants like perchlorate. They offer guidelines and resources on how to minimize exposure. FDA on Perchlorate

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

A Delectable Caesar Salad Recipe Featuring Grilled Salmon

Looking to elevate your Caesar salad with a flavorful twist? This Grilled Salmon Caesar Salad recipe combines perfectly grilled, smoky salmon fillets with a rich, homemade Caesar dressing. Whether you're preparing a light lunch or an elegant dinner, this dish is sure to impress with its fresh, vibrant flavours and creamy, made-from-scratch dressing. Plus, it's easy to make at home with just a few simple steps. Keep reading to learn how to create this delicious and nutritious salad that will quickly become a favourite in your recipe collection.

Adding grilled salmon to your Caesar salad isn’t just a delicious upgrade—it’s a nutritional boost that does wonders for your health. Salmon is loaded with omega-3 fatty acids, which are like superfoods for your heart and brain. These healthy fats help reduce inflammation, lower your risk of heart disease, and keep your mind sharp as you age.

But that’s not all. Salmon is also a fantastic source of high-quality protein, which is essential for building and repairing muscles. Plus, it’s packed with vitamins D and B12, giving you stronger bones and more energy to power through your day.

When you mix this with the rich, creamy goodness of homemade Caesar dressing, you’re not just enjoying a tasty meal—you’re fueling your body with nutrients that support overall health. So, the next time you’re craving a Caesar salad, think about tossing in some grilled salmon. It’s an easy way to make a classic dish even more nutritious and satisfying.

How to Make a Delicious Grilled Salmon Caesar Salad

Follow these simple steps to create a restaurant-quality dish at home.

Step 1: Make the Caesar Dressing
Start by preparing the iconic Caesar dressing. In a mixing bowl, whisk together egg yolks, Dijon mustard, olive oil, chopped anchovies, finely grated garlic, red wine vinegar, and finely grated Parmesan cheese. Add a splash of water to achieve the desired consistency. For a burst of freshness, zest a lemon into the dressing, saving the juice for later.

Step 2: Grill the Salmon Fillets
Season two boneless salmon fillets with a light sprinkle of salt (keeping in mind the salty anchovies) and pepper. Place the fillets on a preheated grill and cook until you achieve a delightful smoky flavor about 10 - 12 minutes. As the salmon rests, spoon some of the prepared dressing over the fillets to enhance the flavor.

Step 3: Assemble the Salad
Once the salmon has rested, carve it into strips or chunks. Add the salmon to a bed of fresh romaine lettuce and drizzle the remaining Caesar dressing over the top. Finish with a generous sprinkle of finely grated Parmesan cheese and an extra touch of fresh lemon zest.

You may also like

Disclaimer: This website contains affiliate links. This means we may earn a small commission (at no extra cost to you) if you purchase a product through one of our links. We only recommend products we genuinely believe in and use ourselves. Your support helps us keep this website running. Thank you!

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Why You'll Love This Dish

Incorporating grilled salmon into your Caesar salad is more than just a tasty twist—it’s a smart way to boost the nutritional value of a classic dish. With the heart-healthy omega-3s, high-quality protein, and essential vitamins found in salmon, you’re not only treating your taste buds but also nourishing your body. Paired with a fresh, homemade Caesar dressing, this salad becomes a perfect balance of flavour and health, making it an ideal choice for any meal. Whether you're looking for a light lunch or an elegant dinner, this Grilled Salmon Caesar Salad is sure to impress and satisfy. So, why not give it a try and enjoy the best of both worlds—deliciousness and wellness in every bite?

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

Introduction to Omega-3's: The Real Story Behind Omega-3's

Many of us have heard of omega-3’s and know they’re good for us. Perhaps you’ve already added an omega-3 supplement to your daily routine. 

If you have - good on you!

But, did you realize that not all omegas are the same?

I sat down to have a candid discussion with an expert in omegas who transitioned from biomedical researcher to a practitioner of Traditional Chinese Medicine about this very topic.

An Interview with Dr. Hans-Thomas Richter

Me: Today you’re in for a special treat because I’ve got a very special guest with me today - Dr. Hans-Thomas Richter. Dr. Richter is a seasoned practitioner and researcher in the field of traditional Chinese medicine and nutritional science. He transitioned from biomedical research to natural medicine and now owns and operates Nature Works Therapeutics and the wellness resource Omega3 Health. 

Dr. Richter's Journey: From Biochemistry to Chinese Medicine

Dr. Richter: Yeah, thanks for inviting me. I’m excited about talking omega-3’s and Chinese medicine. 

Me: Perfect. Well, there’s so many interesting things that I would like to talk with you about today. So we’ll see how much we can cover. But first, if you don’t mind, I would like to hear a little bit about your origin story. You’ve had a very impressive career spanning both research and natural medicine. So if you could take us back to the beginning, tell us a little bit about your journey and what motivated you to move from traditional biomedical research into Chinese medicine. 

Dr. Richter: Yeah, I grew up in a traditional biochemistry study field in Germany. I ended up doing my PhD at University Irvine, California, the actual research in the lab over there. Then I basically found myself in a corporate job in, literally, pharmaceutical industry drug discovery. It was more basic research, and very interesting. I was one of the first researchers to get a high resolution structure of a membrane protein similar to the redoxin in your eye, which was very difficult to do at that time. 

And that was exciting work. Then, having a rather stressful job in the corporate America pharmaceutical industry, I basically made a 180 turn into an alternative rotation. Now, I’m happy at what I’m doing and I’ve been practicing Chinese medicine for close to 14 years now. 

Recently, I added stem cell therapy and natural form of stem cell therapy. And very recently, for the last three years, omega-3s. I wrote a book last year about omega-3. And actually, in the introduction of the book, I write that the first thing I did in 1985 was isolate arachidonic acid, which is the inflammatory omega-6, in the lab - on one of the first Microsoft computers that crashed all the time. It was very interesting. Obviously at that time, they were after another NSAID, ibuprofen, and weren’t interested in nutrition. 

So, I found myself 35 years later, not really understanding - not having a clue about what omega-3 really does in your life. And it made a full loop because, as a membrane researcher, I realized what is the definition of life. It’s always DNA and reproduction, right? But that’s not really true. 

What is life is basically the separation of the outside and the inside of the cell. So when you control what goes in and what goes out, then you really have something. And that’s what the early forms of life did. Nevertheless, you can’t control that without omega-3. 

The Importance of Omega-3 in Human Health

So I found myself writing this book because we are in the biggest health crisis since we were invented as humans, about 200,000 or 300,000 years ago, arguably, we were hunters and gatherers. And that brings us to an omega-6 to -3 index ratio of 1:1, eating grass-fed, grass-finished cows. That’s what they do to a grass fed cow now a days - put them on a feed lot. And getting back there seems to be impossible because even traditional fishing countries like Norway and Japan are now testing over 10:1 inflammatory. 

Recently, a couple weeks ago, I actually tested an Alaskan fisherman. I live in Seattle, or near Seattle. And he tested 24:1 inflammatory. So the situation is very, very bad. In my opinion, this test is on the top of all inflammatory markers and it’s the biggest crisis that it is not part of regular Western blood work testing. 

Me: So just to clarify, you were mentioning people testing 24:1. I just want to make that clear to the audience. You’re referring to the fact that their omega-6 to omega-3 ratio in the blood is currently 24 parts omega-6 to one part of omega-3. Is that correct?

The Impact of High Omega-6 Ratios

Dr. Richter:  Yeah, that is correct. I could show that on my website if I share this screen, but it’s actually very simple. Most people will test with about 12 to even over 14% arachidonic acid in their (cell) membranes. And you have to test for the membrane. That’s what we do with the red blood cell membrane. 

It’s sort of like your A1C test. It’s a measure over time. It’s a mirror of everything that happens in every cell in your body. The interesting part is the red blood cells exchange every four months. 

The test, however, we know it takes three years to improve and to get yourself back down to a level of 2:1. So again, the membrane tests with up to 14% of arachidonic acid. That is, by definition, the inflammatory omega-6. 

Me: I was just going to ask - what is the challenge with that? Why might someone be concerned about having too much omega-6 compared to omega-3?

Dr. Richter: Yeah, again, it’s about this ratio. So no cell dies in your body anywhere. I mean, when you exercise, muscle cells are dying, just by regular turn over. The message is that now most people in the US are over 25:1 inflammatory. 

That means the arachidonic acid does its job for days, for weeks, for months. It never stops. Basically, there’s no counterpart. So arachidonic acid produces icosinoids, which are PGE2. Their message is to turn on inflammatory macrophages over and over and over. So the inflammation never gets turned off. 

Previously, 200,000 years ago, within 24 hours, you’d have omega-3 turning on the counterparts - the series 3 icosinoids. There’s a lot more to omega-3 than just inflammation, but that’s basically the name of the game. 

So that turning off switch - I also call it the kill switch - is not there. That’s why people have chronic inflammation. It’s very interesting when I practiced Chinese medicine for 10 years, I realized there’s a few things missing with that. Number one was your essence - we call it the gene, which is your stem cell contingency. And now we can replenish that, but there was still something else missing, which was constant. We call it Yin deficient heat. That is chronic inflammation, which is different from acute inflammation. 

Yin is the substance, by definition, and that’s what omega-3 is. By being 90% deficient, you create that chronic inflammation, and that’s what the Chinese recognized very early on. They call it Yin deficiency. So Chinese medicine makes perfect sense to me. And I’m hoping to be able to get back into balance myself within two and a half years. Now, over 10% of my membrane is omega-3. 

Again, to go back to the numbers, most people, are 14% arachidonic acid versus 2% omega-3. That’s a normal test, and that gets you a ratio of 1:25. That’s a dire, devastating situation. 

Now my own membranes are over 10% omega-3. And I can tell for myself that I’m a totally different person. I wouldn’t know where to start. For once, I never get sore again - it’s very crazy. I have no more excuse to not exercise. I can chop a cord of wood, whereas before I would be out for two weeks with back pain. 

And by the way, before I did this, I had a year of terrible back pain as an acupuncturist. It’s not something you can justify, right? Once, I was even out for a week. - I couldn’t get out of bed twice. So I’m convinced that 95% of all back pain is inflammatory gout. That’s an internal problem that has literally nothing to do with your spine or your disc condition. Does that make sense to you? 

Omega-3s and Cognitive Health

Me: Oh, completely, completely. And, as a neuro-nutritionist, this is an area - omega-3s and omega-6s - that I deal with a lot with my clients. So that’s great that you’re bringing this to the forefront on a much greater scientific level. 

But just for the audience, what are some of the challenges or major challenges that you’ve seen in being Yin deficient or in having too much omega-6 compared to omega-3 fatty acids in the cell membranes? 

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

The Yin-Yang Balance and Health Implications

Dr. Richter: Yeah, it’s sometimes hard to bring Chinese medicine on the level of bio-medicine, but we’re getting there. I write in my book, actually, the Yin and Yang of fat. 

Fat has both aspects. It has Yin and Yang. Yang would be the functional metabolic aspect. And it’s only when they’re both in balance, that you can achieve health or a state of health, which Western medicine calls homeostasis.

Unlock the Power of Your Brain with The Grain Brain. Discover how to optimize your brain health and improve focus, memory, and overall well-being. Order your copy now!

Insulin and glucagon are one example. Too much insulin means too low blood pressure. Too much glucagon means too high. There’s always a balance. Everything’s a balance. So when it comes to Yin deficiency, to me, it’s clear now that it’s a hormonal molecular deficiency, so it could be anything. But it basically all starts again with that chronic inflammation, which causes what we know as Metabolic Syndrome. 

These are all related diseases - diabetes, hypertension. And it has a lot to do with your liver function. Chinese medicine pays a lot of attention to liver function. And it has a lot to do with kidney function, too. Chinese medicine is closely related to your adrenals. So people burn out their adrenals, then end up having a chronic situation of Yin deficiency. And that also then leads to chronic inflammation. 

So actually, when I look at regular blood work of people, I always look at the kidney values now. By the time they’re elevated, when Western medicine rings the bell, it’s too late. So when they start creeping up, you have to be concerned because kidneys are the only organ you cannot fix. The liver regenerates, even the heart does, at 5% per year. 

So once you balance your omega-3, and your heart is not as inflammatory anymore, and it can make plenty of ATP in the mitochondria, you’re in pretty good shape. 

Again, that’s the reason why people have heart disease. It’s, first of all, your cardiovascular state. What state your arteries are in. Second of all, can your heart make any energy? 

But the kidneys, they’re the fine capillaries. Once they’re destroyed, you’re in trouble. So I always look at people’s blood work when the BUN or the creatinine creeps up, you have to be very, very concerned. 

Me: And what symptoms might someone be experiencing that is indicative of a potential kidney issue or deficiency of some kind? What symptoms might somebody see if they don’t have that blood work in front of them? 

Dr. Richter: Yeah, that’s a tough one because again, there’s a discrepancy between Western medicine and Chinese medicine. The problem is there aren’t a whole lot of symptoms. 

Your blood pressure goes slightly up. That’s the first sign. And you could even have kidney infections or general imbalances in the mineral metabolism in your blood. But in Chinese medicine, we can feel the pulse. We can look at signs in the ear. We put things together in a different way and it’s much more exciting. So I can tell the state of the kidney, far prior to any blood work. But it’s not a perfect system. It requires a lot of experience and a lot of hard work to be good at that. 

And I’ll tell you, the general problem with medicine is that everything is on a bell curve. What does that mean? So, you know, 90% are within 90% of a bell curve. What about the other 10% on either side? It’s a big problem because that’s when the real problems start and you might be an outlier. So you always look at the full picture and try to prevent being an outlier. 

Me: Got it. All right. And the book that you are referring to on omega-3s, that is called Nourish and Flourish, correct? 

Dr. Richter: Mm-hmm. 

Explore More of My Articles on Omega-3:

• Brain Boost: 9 Reasons to Eat More Omega 3s

• How Omega 3 Fatty Acids Can Reduce Your Risk for Alzheimer’s

• How to Get More Oxygen to the Brain

• Why You Should Care About Blood Flow To The Brain

• More Crucial Brain Foods your Child Needs

• 6 Crucial Brain Foods your Child Needs

• 11 Natural Ways to Beat Depression

• 9 Tips for Managing Depression and Anxiety Naturally

• Meals and Mental Health: What You Need to Know About Diet and Alzheimer’s

• Head Injury 101: Common Types of TBI and How to Spot Worrying Symptoms

• Life After TBI: Maggie’s Story

Nourish and Flourish

Me: It’s been very well received. If you were to bottom line it for us, what is the main hope that you would like readers to take away from that book, Nourish and Flourish? 

Dr. Richter: I am so excited you’re asking that question! So, first of all, hardly anybody reads a book anymore - a full book. So, I wrote the book in what I would say is an almost new genre, with Huckleberry Finn as a background story to make it more interesting for the average person. Not so boring or scientific. 

I’m almost done with my new book on stem cells, which is very, very scientific. It’s hard to read for the average person. So, this should be easier to be read by anyone. It’s targeting a much, much bigger group. You can look at the table of contents and pick out something you like, whether it’s heart disease or whether it’s dementia. One chapter is called, “Dementia starts early in the life” - an interesting thing to know because every 3 seconds, somebody turns into dementia now.

And in my opinion, it’s the most devastating disease. It’s worse than cancer. I mean, if you lose your mind, it’s a tragic situation. And I have patients where once it’s too late, it’s very, very difficult to fix. 

Most people don’t have the resources to fix it. We can get the stem cells into the brain now, break the blood brain barrier. There’s actually a new magnesium supplement that I’m excited about with elemental magnesium. There’s two of them. 

I’m also convinced that dementia can be fixed with omega-3. But how long does it take when you’re 70 years old, to really exchange your neurons, which are basically supposed to be made for life? You might be able to improve their function, but once there is a big destructive area in your brain, it’s much, much harder to fix than, for example, a heart attack. 

So you pick out those topics you like, and then just ask me - go to my website and have a conversation. And again, for me, it was a shocker to see that we’re 24:1 inflammatory. What does that mean? For most people that’s news. People have heard - okay I have to take fish oil. But why is this a big topic? It comes back to that same thing over and over - why is Western medicine not testing for this? 

If they would be testing for it, we wouldn't have this conversation. 

Me: Absolutely. Yeah. And that is one particular area of focus and interest of mine - that brain health component, trying to prevent dementia, working at all these different things. So I am personally particularly interested in how omega-3s can support cognitive function and mental well-being. So could you share your insights on how perhaps omega-3s can influence cognition and mental health? 

Dr. Richter: Yeah, it’s very interesting. My mental state, I’m noticing now, is kind of like a buzz. I never noticed that before. And I’m way more non-reactive. It just feels like my neurons are firing on all cylinders. 

And kids are testing at 50:1 now. We don’t really know why, but it has to do with epigenetics and screen time. 

Me: Wow. 

ADD and Autism: Diseases of Inflammation

Dr. Richter: And that’s the reason for ADD and - your name it. If you look at an ADD diagnosis, what really is that? It’s a brain that is working on less than 5% function. And we know that diseases like this and autism are all related to inflammation. 

It’s just that nobody can actually put their finger on it. I am in contact with a lot of MDs. Most of them basically don’t understand even the slightest thing about this test. They’re not trained to do it, they’re not willing to change anything. They literally cannot think outside the box. So I’m in contact with a lot of stem cell physicians who are MDs. 

The American Association of Stem Cell Physicians is a great group of MDs that really does different things like ozone, for example. There are modalities that have been practiced for 100 years. 

This morning, I was working on the introduction again of my stem cell book. I can nail it down - the first article on using amniotic membrane to 1909 - published in the Journal of American Medical Association. And basically what has changed in 115 years of treating wounds?

I had a patient here, this actually goes into my book, with a diabetic ulcer that wouldn’t heal for two months. So we injected it with a stem cell sample. It’s not really stem cells anymore, but that’s a whole topic for another session. He was on the omega-3s, but he stopped it because his doctor told him to. I have many older patients, as well, whose doctor tells them not take it. There’s actually a smudge campaign right now going on with omega-3s. So the narrative and studies coming out are false and misleading. And they contain rancid oil and and drug esterified omega-3 with side effects. 

Me: Damaged oils.

Dr. Richter: So this person that I treated, his ulcer wouldn’t heal for two months. And you know, within a week, you can see it healing. And within about five or six weeks, it’s almost closed now. So that is the situation. 

Why, since 1909, was this wound not treated with a simple freeze-dried, amniotic membrane? We’re not even talking about stem cells - 115 years later.

Me: Wow. And something like that kind of therapy might not be accessible to most people. But taking a quality fish oil or omega-3 supplement certainly is. So that’s nice to know that even though some people don’t have access to practitioners like yourself, they can still support themselves and their health and work at inflammation reduction using a quality omega-3 supplement. 

Omega-3: The Easiest Biohack

Dr. Richter: Omega-3 is, I always say, is the cheapest biohack there is. You can’t get any cheaper. So for $42, a little more than a dollar a day, you get all your health back. 

But it takes time. If you stop after a year, you achieve nothing. If you keep going, you will see the effects. Guaranteed. Again, medicine is on a bell curve. And I always deal with the outliers. We always say we’re at the bottom of the totem pole here as practitioners. And that’s not easy. So you have to stay with it. Then you will see the effects and the blood work will show it. We can prove it in the test that your membrane will be saturated with omega-3. 

And yes, part of the problem is that the manufacturers don’t care. They put out rancid products. Every single pill with omega-3 is rancid. So it’s a devastating situation. 

There are only 3 products in the world that know how to stabilize omega-3. It’s a very, very fragile molecule. They test the omega-3 in the fish but they don’t do any tests like putting it on the shelf a year later or even a month later. So unless you test your own blood, how would you know what you’re doing is working? 

I have plenty of tests from Costco brands of omegas and a prescription drug that costs people a lot of money, and estrified omega-3, but it still gets you 60% EPA deficient. So the narrative against it is very strong. 

We have to go back to the studies. The Journal of American Medical Association just published a 24-week study on osteoarthritis. You expect osteoarthritis that you’ve developed for two decades to go away in 24 weeks? Plus they’re not even using the WOMAC index. All they do is ask people how do you feel? 

So what makes a standard in osteoarthritis? You can quantify the cartilage with MRI techniques and you put that into the index. This is hard science - it’s not just asking people do you feel any better? Does your knee feel better? They don’t even consider that - and that’s the Journal of American Medical Association’s 24-week trial concluding omega-3 doesn’t work.

But guess what they used as the placebo control? Vegetable oil.

Me: Oh - okay.

Dr. Richter: And the vegetable oil they used is the one that’s laden with omega-6. So that’s a study we’re up against. And and it goes against the narrative. That’s the study an MD will read.

Me: Yeah. And you mentioned that there were three products in the world that can stabilize those omega-3s. Are you able to share what those are? 

Dr. Richter:  Oh absolutely. So there’s a southern hemisphere product “Biotics." They actually use southern fish and those tests were fantastic. However it does contain artificial antioxidants which I don’t like - acetal palmitate - so I personally do not recommend that.

Then, on the shelf here, “Nordic” gives you the best results from what I’ve seen, however it’s expensive and it still leaves you EPA deficient.

Then there are some products in Europe - “Ecology” and “Norsan,” but I still don’t like the antioxidant that they’re using.

So my favourite one is “Zenzino,” a Swedish company which basically uses polyphenols in a 30x concentrated form.

Think about why the Mediterranean diet so incredibly successful - it’s the polyphenols in the olives. That’s part of it, but it's also very balanced and happy. The polyphenols are unbelievably powerful because of the multitude of antioxidant groups that they contain. 

The company Zenzino figured out how to stabilize the omega-3 which comes from Iceland and is sustainably farmed. That’s another issue about turning vegan. It’s a very interesting discussion,  but maybe at a later point.

So, in any case, this is, in my opinion, the most powerful sample there is. It never turns rancid. I can leave that bottle open for months and it will not turn rancid. 

Me: Wow. And where can people access that product? I know it’s not one that my health food store shelves.

Dr. Richter:  Yeah, and that’s a bit of a turn down for some people. It is a direct sales product because it takes so much effort to educate. But it does come with the testing.  It’s third party anonymous testing done in Norway by a separate lab. 

There are labs you can independently test as well here. Lab Corp does that. But you have to watch out and test for the membrane, not the liquid blood. In any case, I love this product because it comes with this independent test for very cheap. You want to know your starting value, and you want to know that you’re getting better. 

Me: A lot of people require that data to move forward and to provide that motivation. And you need to know what your starting point is. As with everything else, you need to know what your blood pressure is. You need to know what your A1C is, and everything else. This is no different. We need to know what our baseline ratio of omega-6 to -3 is so that we understand why we’re doing what we’re doing and what we can do to make it better.

Dr. Richter:  Yea. Most people that I see do know some of their blood work but what does it really tell you in the end? Okay, so my A1C is going up - now what? Sure, I can change my diet. I can cut out sugar and carbs, then maybe prevent diabetes, but once your kidney values go up, as I mentioned earlier, it’s already too late.

And when do they really look at inflammatory markers like CRP or some of the really important antibodies? It’s a situation that has to be fixed but we can only educate one patient at a time. So most people, when they see their tests that we provide with us at Zenzino are pretty convinced and it means something to them. The results are relayed using traffic light colours - red, green, and yellow. It’s all explained on my website, omega3health.us. You can easily understand it. It just screams your inflammatory index. 

But again, look at the real values - like how much Eric Dunning has. He has less than two and a half percent omega-3. That’s the situation we’re dealing with. It’s actually very interesting how the human body is built so incredibly resilient that we are still sitting here with that little amount of function. And there’s so much more that omega-3 does. It’s not just about inflammation. Every single channel in your nervous system - potassium channel, receptors… 

I don’t know if I mentioned this, but when we solved the structure of the redoxin we actually had to build the lipids into the structure otherwise we couldn’t solve it. It’s a mathematical problem. If you don’t have enough electron density, you can’t solve the structure.

That wasn’t my idea, but once my professor did that, you could solve this structure. It was something that, even though now there was a lipid in there, it didn’t mean anything at that time. Now, it’s all crystal clear to me. 

If you look at the mitochondria, for example, they have an inner and outer membrane. It’s a double membrane. All of that ATP energy carrier gets made on the inner membrane, and it makes huge loops on the inside. The outside is pretty flat, and the inside makes giant loops that needs to be extremely flexible and built into the curvature. That’s what we call membrane fluidity, cannot be done. 

These membrane proteins on the surface of the cell, they actually exist on what’s called lipid rafts. We know it from Parkinson’s. There are big studies on lipid rafts that don’t function anymore. Since the proteins can’t exist one by one, they go together in these rafts, floating around - in a big floating raft. 

And that’s why I actually use Huckleberry Fin as a background story. It’s so beautiful to think about him floating down that river on the raft. There’s other figures in the book about that. 

Me: Nice. First I want to thank you for sharing your valuable insights on all of this. And it’s definitely inspiring to hear your holistic approach. I’m sure that listeners have gained a lot from your expertise. But if someone wanted to contact you directly or learn more, what’s the best way that they could reach you? 

Dr. Richter:  Yeah, it’s NatureWorksAccupuncture.com or Omega3Health.us. - I’m always available. I have way too much time on my hands and not enough people to challenge me! So, I’m very happy to answer questions. 

Me: Okay, amazing. And I will include your contact information with this video in the description below. So is there anything else that you would like to add or anything else that that you would like to let the audience know? 

Dr. Richter:  Yeah, again, for the average person, it’s so important to challenge the narrative and important to look behind the curtains to make sure you understand that if a study doesn’t have the omega-6 to -3 index in the study, it’s worthless because you do not know that the omega-3 is rancid. So that’s, by the way, why most studies that just look at fish eaters are 100% on. And that's how omega-3 got famous with heart disease. The Eskimos have very low rates of heart disease and very low 6:3 index. 

And now we are looking at studies that have no mention of that index. One such study that just came out a few years ago, 700 pages long, is the Cochran review. That’s kind of like the gold standard of medical reviews. But in 700 pages, there was not a single mention of the index. So, we need to try to not make it as not as complicated as it is. But really, it’s not that complicated - it’s an index and that’s all there’s to it. 

Once you get below 2:1, you’re fine. And then you just watch what happens. Watch your energy. Watch your clarity. Watch how you deal with other humans. It’s just incredible what omega-3 can do. 

Me: Amazing. I love that. Excellent. Well, thank you so much for for being here with me today. And like I said, I will put your contact information below. And if anybody would like to purchase some of those omega-3s that you mentioned that come with a home test they can use to send in their sample to find out what their baseline omega 6:3 ratio is, then, then that would be amazing. I’ll include that link in the description below as well. 

Dr. Richter:  Yes, thank you, Kelly. That was amazing. 

Me: All right. Well, again, thank you so much for your very valuable time. I appreciate you and all of the work that you’ve done. I appreciate it could not have been easy moving from a researcher to someone who deals with… 

Dr. Richter:  No, and they actually almost kicked me out of Chinese medicine school for six months. But I did make that turn. It’s not easy. No. 

Me: No. When you’ve got a very scientific, analytical mind and then you need to look at things from a different lens all the time, it can be quite challenging. But I believe that just makes you a much more rounded, whole person able to see things from an entire perspective as opposed to through a narrow lens. So I definitely appreciate that from you. So thank you very much. 

Dr. Richter:  Thank you.

Conclusion

That wraps up my interview with Dr. Hans-Thomas Richter. If you’d like to learn more, start a conversation with him, or purchase some quality omega-3 fish oil from Zenzino, you can reach him at:

Omega3Health.us or https://natureworksacupuncture.com/ 

You can also find him on various social media channels at:

• FaceBook

• X

• YouTube

• LinkedIn

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

Grilled Pork Chops with Peaches: A Perfect Summer BBQ Recipe

There's nothing quite like the sizzle of a BBQ grill in the summertime. As the sunrays brighten the summer skies it's the perfect time to fire up the grill and explore deliciousness featuring fresh, seasonal ingredients. One dish that's sure to impress is Grilled Pork Chops with Peaches. This recipe brings together the savoury, smoky flavours of pork chops with the natural sweetness of fresh peaches, creating a delightful balance that's both simple and sophisticated.

Why Grilled Pork Chops and Peaches?

Pork and fruit are a classic pairing, with the mild, juicy meat complementing the sweet, tangy flavours of various fruits. Peaches, in particular, are perfect for grilling; their sugars caramelize beautifully, adding a layer of complexity to their flavour. When combined with the rich taste of grilled pork chops, you get a dish that's bursting with summer freshness and delicious contrast.

Preparation and Grilling

1. Preheat the Grill:
Begin by preheating your BBQ grill to medium-high heat. This temperature is ideal for achieving a good sear on the pork chops while ensuring they cook through without burning.

2. Season the Pork Chops:
Season your pork chops generously with salt and pepper. Brush them with a bit of olive oil to prevent sticking and to help develop a nice crust.

3. Grill the Pork Chops:
Place the pork chops on the grill. Cook them for about 4-5 minutes on each side, depending on their thickness. The key is to reach an internal temperature of 145°F (63°C) for perfectly cooked, juicy pork. Once done, remove them from the grill and let them rest for a few minutes to retain their juices.

4. Grill the Peaches:
While the pork chops rest, brush the cut sides of the peach halves with olive oil. Place them cut-side down on the grill. Grill for about 2-3 minutes, until they are softened and have beautiful grill marks. The grilling process intensifies their sweetness and adds a lovely charred flavor.

5. Prepare the Sauce:
In a small bowl, mix balsamic vinegar and honey. Add fresh thyme leaves if desired. 

6. Serve and Enjoy:
Arrange the pork chops on a platter and place the grilled peaches alongside them. Drizzle the simple, yet flavourful, sauce over both the pork chops and peaches. The combination of the tender, savory pork and the sweet, juicy peaches is absolutely divine.

Tips for the Perfect Grill

• Keep a Close Eye on the Meat: Pork can easily dry out if overcooked, so it's crucial to monitor the cooking time and use a meat thermometer for accuracy.

• Choose Ripe but Firm Peaches: They should be ripe enough to have sweetness but firm enough to hold their shape on the grill.

• Indirect Heat for Thicker Cuts: If your pork chops are thick, consider finishing them over indirect heat after searing to ensure even cooking without burning the exterior.

Why You'll Love This Dish

This recipe is a great way to showcase fresh, seasonal ingredients while enjoying the outdoors. It's simple enough for a weeknight dinner yet impressive enough for entertaining guests. The sweet peaches complement the savory pork chops, making every bite a delicious blend of flavours and textures. Plus, grilling adds a delightful smokiness that elevates the dish.

So, fire up your grill and give this Grilled Pork Chops with Peaches recipe a try. It's a surefire way to savor the tastes of summer and create a memorable meal for any occasion!

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

Are you among the rising number of Americans grappling with diabetes?

Perhaps you’re not there yet, but your physician has hinted at pre-diabetes or the imminent risk of diabetes in your future.

Or maybe you’re contending with extra weight around your midriff, accompanied by post-meal lethargy. You might find yourself hungry shortly after meals, battling a mid-afternoon energy slump, or having intense cravings for sugar.

If any of these resonate with you, know you are not alone! Many others are facing similar challenges.

It’s worth taking a moment to contemplate this ailment, its progression, and, most importantly, measures to enhance its management. Even if you don’t have diabetes, it’s important to learn about it and take steps to lower your risk or prevent it altogether.

So, please read on to discover more about the diabetes crisis as well as doable prevention and management strategies.

DIABETES FIGURES

Diabetes, characterized by the body’s reduced capacity to produce or respond to insulin, is witnessing a surge across North America.

In Canada, over 3.5 million individuals are diagnosed with diabetes. Those numbers are expected to rise from  29% of the population to 32% by the year 2030, with the number of new cases growing by about 200,000 each year.

In the United States, the figures are even more staggering – roughly 38.4 million Americans have been diagnosed with diabetes, while an additional several million people are walking around undiagnosed. This means approximately 1 in 10 Americans has diabetes, which costs an estimated $412 billion annually. 

But diabetes doesn’t just affect North Americans. Globally, diabetes-related complications, including heart attacks, vision impairment, kidney failure, stroke, and lower limb amputation, are significant contributors to reduced quality of life. 

Though these numbers may be sobering, the encouraging news is that you don’t need to succumb to these statistics!

So, let’s examine diabetes, the important role insulin plays in overall health, and strategies for managing or preventing diabetes development. 

Type 1 vs. Type 2 Diabetes: Indicators & Symptoms

There are three types of diabetes: Type 1, Type 2, and Gestational. 

Gestational diabetes occurs during certain pregnancies and typically subsides after delivery. 

Type 1 diabetes, also known as Insulin-Dependent Diabetes Mellitus (IDDM), has a strong genetic component and generally manifests in children and adolescents. With Type 1 diabetes, the body’s insufficient insulin production necessitates its regular administration for survival. Symptoms commonly include excessive urination and thirst, unexplained weight loss, persistent hunger, vision changes, and unrelenting fatigue – any of which may appear suddenly.

However, I’d like to concentrate on Type 2 diabetes, or Non-Insulin-Dependent Diabetes Mellitus (NIDDM), in this article. 

Type 2 diabetes accounts for about 9 out of every 10 cases. It arises from the body’s inefficient use of insulin despite having adequate or even excessive amounts in circulation.

Symptoms resemble those of Type 1 diabetes but are often less severe. Given that symptoms can be subtle or, in some cases, non-existent, diagnosis may become a challenge. One may have reached diabetic status without a diagnosis - in some cases, for several years! As you can imagine, such a treatment delay can create some serious damage. 

While diabetes is a lifelong condition, for most individuals, adopting healthier dietary and lifestyle choices can prevent, postpone, or lessen its impact.

TYPE 3 DIABETES

There may be a fourth type of diabetes called “Type 3 diabetes.”

Many recognize it as Alzheimer’s Disease. Although Alzheimer’s is a neurodegenerative brain disorder, recent studies suggest it might be related to high blood sugar levels, similar to pre-diabetes.

Elevated blood sugars raise insulin levels. These higher levels of insulin trigger inflammation and significantly contribute to cognitive impairment.

Perhaps this helps explain why individuals with Type 2 diabetes face a fourfold increased risk of Alzheimer’s. This idea warrants an in-depth discussion and deserves its own dedicated blog post. So stay tuned for more insights into sugar’s implications for brain health.

UNRAVELING INSULIN: WHY IT MATTERS

Any time we discuss sugar, we need to consider “insulin,” as well.

You’ve probably heard of insulin before, but what is it, and why is it important? 

Insulin, secreted by the pancreas, is a hormone with many functions. One of its most important jobs is regulating blood sugar levels. It converts dietary sugar into energy and facilitates its storage in muscles, fat cells, and the liver. When more energy is required, insulin moves stored sugar into circulation.

If the body can’t produce enough insulin or can’t make proper use of the insulin present, blood sugar levels will remain high and a condition called insulin resistance will result.

Chronically high blood sugar levels will also lead to a variety of problems. It can prevent energy production and create fatigue, brain fog, irritability, and something many people can relate to - sugar cravings!

Yes, intense sugar cravings are a sign that blood sugar levels are not balanced and that a deeper problem may exist. So don’t ignore such intense yearnings for sugar - they likely signify a blood sugar issue that warrants corrective action.

The good news is you can do something about it!

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

INSULIN RESISTANCE: A DEVIATION FROM NORMAL

Before the onset of diabetes, the body undergoes many changes. 

After meals, blood sugars rise. Pancreatic insulin is then secreted to encourage the conversion of glucose (sugar) into viable energy. 

Insulin acts as a “key.” It unlocks the cells to allow sugar to enter. Once inside the cell, the sugar is converted into energy. However, if insulin levels stay high for a long time due to diet or eating habits, it causes problems. 

The pancreas makes more insulin to deal with the extra glucose, eventually leading to cells resisting insulin. When cells become resistant to insulin, they stop listening to insulin’s messages and stop allowing glucose in. This leads to two main problems:

• Blood sugar levels remain high 

• Cells starve 

Beyond that, excess sugar is stored as fat, while excess insulin can damage blood vessels. Consuming glucose-rich foods may lead to a greater sense of hunger following meals, potentially resulting in eating more food than necessary. The cells (and body) remain hungry after meals, so we continue to eat in an effort to feed the cells - but to no avail.

Over time, the chronically high glucose levels in circulation (hyperinsulinemia) leads to insulin resistance. And chronically high insulin levels can cause fatigue, accumulation of belly fat, increased appetite, fluctuating energy levels, difficulty concentrating, and emotional instability.

However, the consequences of insulin resistance go much deeper than this. We can end up with issues utilizing fat for energy, decreased muscle mass, and ultimately, the development of diabetes, abdominal fat accumulation, and challenges in obtaining sufficient nutrients and oxygen.

Now, all this may sound like doom and gloom. With so many potential problems arising when we can’t manage blood sugars appropriately, you may wonder if it’s even worth trying. 

Well, I’m here to offer hope!

Many strategies can help manage diabetes should it be present or prevent it from manifesting in the first place.

Explore More of My Articles on Diabetes:

• How Diabetes Affects your Brain and Memory

• The Effects of Diabetes on the Brain

• Diabetes: A Growing Epidemic and What You can do to Prevent Becoming a Statistic

• Feeding Diabetes: A Nutritionist’s Guide

• Managing Insulin Resistance Naturally

• Reversing Your Road to Diabetes: The Pre-diabetic Diet

• 5 Actionable Steps to Balancing Your Blood Sugar Levels Naturally

• Confessions of a Sugar Addict

REDUCING YOUR RISK OF DIABETES

Here are some strategies to curtail your diabetes risk:

• Refrain from smoking or stop smoking if applicable

• Attain and sustain a healthy weight

• Engage in regular physical activity

• Limit refined sugars and carbohydrates

• Avoid trans and oxidized fats

• Adhere to three balanced meals daily

• Regulate blood pressure

• Maintain steady blood sugar levels

It’s worth noting that even though you may fall within “normal” glucose levels according to conventional medicine, it’s still worth pursuing optimal levels.

Shun complacency – aspire to optimization!

Optimal fasting blood sugar hovers between 85-90 mg/dl, with an A1C range of 5.3-5.4%. Consistently hitting these numbers will help preserve brain health and reduce diabetes risk.

COUNTERACTING DIABETES

So, if you’ve been diagnosed with diabetes or your doctor has hinted at pre-diabetes, know all is not lost!

Numerous dietary and lifestyle modifications can profoundly impact your well-being. Moreover, you can avoid becoming one of the statistics by seizing control of your health today for a brighter, healthier tomorrow!

Stay tuned for further insights into diabetes prevention or management strategies tailored to your needs, or reach out for personalized guidance. Whether you have diabetes or pre-diabetes, rest assured—optimal health is within reach!

Now, I want to hear from you. Share your favourite diabetes management strategies or your perspectives on diabetes by commenting below or reaching out directly. I eagerly anticipate our dialogue.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

Steak House At Home

The satisfaction of a perfectly cooked steak is hard to beat. There are numerous methods to achieve the ideal balance of a crispy crust and tender, juicy interior, but reverse searing has become popular to get as close to a steak house experience as you can.

This technique involves slow-cooking the steak before finishing it with a high-heat sear, resulting in a uniformly cooked, mouthwatering steak.

In this blog post, I'll explain what reverse searing is, why it works so well, and how you can master this method in your own kitchen.

What is Reverse Searing?

Reverse searing flips the traditional steak-cooking method on its head.

Instead of starting with a high-heat sear followed by oven cooking, you begin by gently cooking the steak in an oven at a low temperature. After the steak reaches your preferred internal temperature, finish it with a quick, high-heat sear in a cast-iron pan.

This technique provides more control over the cooking process, ensuring an even doneness edge-to-edge and a beautifully caramelized crust.

Why Reverse Searing Works

1. Even Cooking: The slow, gentle heat of the oven ensures that the steak cooks evenly throughout, eliminating the risk of an overcooked exterior and an undercooked interior.

2. Temperature Control: By cooking the steak at a low temperature first, you have more control over the final internal temperature, making achieving your desired level of doneness easier.

3. Better Crust: The high-heat sear at the end creates what is known as a Maillard reaction, forming a delicious, caramelized crust without overcooking the steak inside.

4. Enhanced Flavor: The reverse sear method retains the steak's juices, resulting in a more flavourful and tender steak.

Step-by-Step Guide to Reverse Searing

Ingredients:

• 1.5-2 inch thick steak (ribeye, strip steak, or filet mignon work best)

• Kosher salt

• High-smoke point oil (avocado oil)

• Optional: herbs like rosemary or thyme and butter for basting

Equipment:

• Oven

• Basting brush

• Wire rack and baking sheet

• Meat thermometer (instant-read or probe)

• Cast iron skillet  

The Shocking Benefits of Grass-Fed Beef Vs. Conventional

Grass-Fed Beef vs. Beyond Meat

Instructions:

1. Prepare the steak: Pat the steak down with paper towels to ensure it is thoroughly dry and arid. Salt each side of the steak generously with kosher salt. Place the steak on a wire rack in a sheet pan (lined with tin foil for easy clean-up). Refrigerate for a minimum of 6 hours and up to 24 hours (the longer, the better!). Dry brining this way with salt ensures the steak is seasoned throughout (rather than having salt rest on the surface) and helps the steak cook more evenly. 

2. Preheat the Oven: Preheat oven to 200°F. 

3. Cook in the Oven: Place the steak on a wire rack set over a large plate or baking sheet to ensure proper air circulation around it. Insert a probe thermometer into the steak and roast until it reaches 120°F (49°C) for medium rare (about 1 hour). If medium rare is not your preference, cook your steak in the preheated oven until it attains an internal temperature 10-15°F below your desired final doneness. For example, for medium-rare (135°F), remove the steak at 120°F.

   • Rare: 115-120°F (46-49°C)

   • Medium-rare: 120-125°F (49-52°C)

   • Medium: 130-135°F (54-57°C)

   • Medium-well: 140-145°F (60-63°C)

   • Well-done: 150-155°F (66-68°C)

4. Let the Steak Rest: Once your steak reaches your preferred temperature, remove it from the oven and let it rest for about 15-20 minutes. During this resting period, the juices redistribute throughout the meat, ensuring a flavourful result.

5. Preheat the Cast Iron Pan: Heat a cast iron pan over high heat until it's very hot (600°F) while the steak rests. If you don't have an infrared thermometer, the pan is ready when water droplets added to the pan evaporate in 5 seconds. 

6. Sear the Steak: Lightly brush or rub a little high-smoke point oil onto the surface of the steak. I use Avocado oil. Place the steak in the hot cast iron pan and sear it for roughly 1 minute on each side or until a deep brown crust forms. 

7. Final Rest: Rest the steak on a rack for 5 minutes to allow the juices to settle.  

8. Eat and Relish: Slice the steak against the grain, ensuring each slice is about 1/2 inch (1 cm) thick to achieve a perfect balance of juicy interior and flavourful crust. I enjoy my reverse sear steak with ghee and a squeeze of lemon or sometimes with a drizzle of extra virgin olive oil and a sprinkle of Parmigiano Reggiano cheese.

Tips for Perfecting the Reverse Sear

• Thickness Matters: This method works best with steaks at least 1 to 2 inches thick. Thinner steaks can be overcooked quickly.

• Salt Matters: Kosher salt is preferred for dry brining steaks due to its coarse texture, allowing for better control and even flavour distribution. Its larger grains make it easier to handle and measure, contributing to a balanced, flavorful crust on the steak. It also draws out moisture that reabsorbs into the meat, improving texture and taste.

• Oil Matters: Using avocado oil over seed oils for high-heat cooking like searing steaks provides a higher smoke point, better nutritional benefits, a neutral flavour that doesn't interfere with the taste of the meat, and often a purer product with fewer additives and processing.

• Patience is Key: Don't rush the initial low-temperature cooking phase. The slow and steady approach ensures even doneness.

• Use a Meat Thermometer: Precision is essential. An instant-read or probe thermometer helps you accurately monitor the steak's internal temperature. 

• Resting is Essential: Allowing the steak to rest both before and after searing is crucial for retaining juices and achieving the best texture.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Conclusion

Reverse searing is a game-changer for steak lovers!

By flipping the traditional cooking method, you can achieve a consistently perfect steak with a beautiful crust and a juicy, tender interior. Whether cooking for a special occasion or indulging in a delicious meal, mastering the reverse sear technique will elevate your steak-cooking skills.

Happy cooking!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

GUEST POST  by Dana Brown

If you would like to have a post considered for publication on HappiHuman.com please send an email here.

In the hustle of everyday life, people often encounter a variety of stressors that can impact their mental and physical health. 

Recognizing and managing these stressors is crucial for maintaining overall well-being and happiness. 

This guide aims to provide insightful strategies to help individuals, particularly parents, identify the sources of stress in their lives and suggest effective methods for managing them. In this article, HappiHuman explores practical insights for effectively identifying and managing stressors.

Prioritize Regular Exercise

Engaging in regular physical activity is a key strategy in mitigating stress. Individuals should schedule time for exercise, as it not only enhances physical health but also contributes to mental well-being. 

Regular workouts or physical activities like yoga or brisk walking can significantly lower stress levels. The endorphins released during exercise act as natural stress relievers, promoting a sense of relaxation and happiness.

Keep an Eye on Your Caffeine Consumption

Being mindful of your caffeine intake is crucial for maintaining your overall well-being, especially in today’s world when we’re looking for an energy boost mid-day, we can get easily enticed by trendy beverages.

For example, Vietnamese coffee, known for its strong and robust flavour, contains significantly high levels of caffeine. While it’s a popular choice for its delicious taste and energizing effects, it’s important to remember that such beverages can exacerbate stress and anxiety levels due to their caffeine content. 

Enhance Your Diet for Better Resilience

The connection between diet and stress management is undeniable; consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains enhances resilience against stress. 

Foods high in antioxidants and omega-3 fatty acids are particularly effective in combating stress. By adopting dietary changes that prioritize these nutrients, one can strengthen one’s body’s capacity to manage stressors more effectively.

If the thought of changing your diet creates more stress, please know you don’t have to figure it out on your own! Contact Kelly, a Neuronutritionist who can help you navigate all the hype and conflicting information out there to establish a personalized dietary plan just for you and your unique needs!

Get Plenty of Sleep

Sleep plays a critical role in stress management. Ensuring adequate and restful sleep each night is vital for rejuvenation and maintaining mental clarity. 

Some tips for improving sleep quality include:

• Establishing a consistent sleep schedule

• Creating a relaxing bedtime routine

• Ensuring the sleep environment is conducive to rest - a cool, dark, and quiet sleeping space is best

Good sleep hygiene can significantly improve one’s ability to handle daily stressors effectively.

Share Some Gratitude

Practicing gratitude brings numerous benefits to our mental and emotional well-being. It fosters a positive outlook on life and enhances our overall happiness. It also encourages us to appreciate the good in our lives, improving our mood and resilience against stress. 

If you wish to extend this practice beyond personal reflection and share your gratitude with others, one heartfelt method is to design custom cards using a free greeting card maker. This approach allows you to convey your appreciation in a unique and personal way. After selecting a template, you can customize it with your own choice of fonts, images, photos, and colours, creating a meaningful gesture that expresses your gratitude in a tangible form.

Establish a Healthy Work-Life Balance

Achieving a healthy balance between work and personal life is essential for stress management. 

Strategies for maintaining this balance include setting clear boundaries between work and home life, prioritizing time for family and personal interests, and ensuring adequate downtime. Finding this balance helps reduce the strain that an overburdened work life can place on personal well-being.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Practice Deep Breathing and Meditation

Deep breathing and meditation are powerful tools for managing stress. These practices help with calming the mind, reducing anxiety, and enhancing overall mental clarity. 

Simple techniques such as mindful breathing or guided meditation can be incorporated into daily routines to help alleviate stress. Even a few minutes of meditation each day can have a profound impact on one’s ability to manage stress.

Cultivate and Maintain a Positive Attitude 

A positive mindset can significantly influence one’s ability to manage stress. Focusing on positive thoughts, practicing gratitude, and maintaining a hopeful outlook are practical ways to cultivate a positive attitude. This positive approach to life can not only reduce stress but also improve overall happiness and satisfaction.

Alleviate Workplace Stress

Workplace stress is a common issue for many individuals. 

Strategies to mitigate this stress include organizing work tasks, setting realistic goals, and taking regular breaks. For those who find their current job overly stressful, exploring new career opportunities, such as entrepreneurship, might provide a refreshing change.

Bottom Line

Identifying and managing stress is vital for maintaining a balanced and healthy life. 

By incorporating strategies such as regular exercise, a balanced diet, adequate sleep, maintaining work-life balance, practicing deep breathing and meditation, cultivating a positive attitude, and considering career changes like entrepreneurship, individuals can significantly improve their ability to handle stress. 

It’s important to take proactive steps in managing stress and to seek support when needed. Making positive changes can lead to a healthier, more balanced life.

Finally, take it one step at a time… change itself can be stressful, so don’t try to change too many things at once. Start with one area in your life that needs support then build upon that.

If you’re ready to take charge of your health and discover how to optimize the health of your body and brain, consider joining the HappiHuman community and working with me. 

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

Is your loved one dealing with a chronic condition?  Navigating the complexities of a chronic health condition requires more than verbal support. It demands actionable empathy and understanding. Their journey, often fraught with challenges, can be made smoother through practical, hands-on assistance. 

This guide, courtesy of Happihuman, delves into innovative ways to bolster your loved one’s spirits and improve their day-to-day quality of life, demonstrating how empathetic actions can significantly alleviate their burdens.

Crafting Comfortable Workspaces

Collaborating to design a serene, ergonomic workspace at home can dramatically enhance their comfort and productivity. 

Tailoring this space to minimize physical strain and promote a peaceful working environment can transform their daily routine, especially for those who manage their health or work remotely. This shared project not only improves your loved one’s physical comfort but also strengthens your bond through a collaborative effort.

Cultivating Empathy Beyond Pity

Empathy is the cornerstone of genuine support. It involves the practice of active listening and a deep understanding of their experiences from their unique perspective. Instead of resorting to pity or unsolicited advice, acknowledging their feelings and struggles without judgment fosters a safe environment for open communication. This approach validates their emotions and fortifies the emotional bond between you, making them feel truly seen and heard.

Promoting Relaxation

Introducing personalized relaxation techniques can be a powerful tool in their stress management arsenal. Whether through meditation, gentle yoga, or shared quiet hobbies, these practices offer a respite from the incessant pressures of managing a chronic condition. Facilitating these moments of tranquillity can markedly decrease stress, aiding both mental and physical recuperation and contributing significantly to their overall well-being.

In addition to this, HeartMath techniques, like Heart Coherence, can be helpful tools for managing stress. The HeartMath Institute explains that these practices work by regulating your heart rhythm and breathing patterns. This, in turn, can lead to lower stress levels and a feeling of relaxation. Ready to give it a try? We'll explore how Heart Coherence works and I’ll guide you through simple techniques you can incorporate into your daily routine.

SIMPLIFYING MEDICAL LOGISTICS

Providing transportation to medical appointments is a tangible demonstration of support that can greatly ease the logistical stress of managing a chronic health condition. 

You can also consider joining them for the appointments to provide support and ask helpful questions. This thoughtful gesture not only underscores your dedication to their well-being but also ensures they feel accompanied and supported through every step of their healthcare journey.

Enhancing Home Accessibility

Improving the accessibility of their living environment can significantly bolster their independence and confidence. Simple adjustments, like reorganizing furniture for better mobility or installing safety features, can transform their space into a safer, more comfortable haven. These changes allow them to easily navigate their home, fostering a sense of autonomy and security.

Ensuring Nutritional Well-being

By taking charge of meal planning and preparation, you alleviate a significant burden from your loved one dealing with a chronic condition. Providing nutritious, ready-to-eat meals guarantees a balanced diet, which is crucial for managing their condition. This eliminates the stress and effort required for cooking. You ensure their dietary needs are met effortlessly, supporting their health and well-being.

Alleviating Daily Responsibilities

Your assistance with household chores and errands lightens their daily load significantly. Tackling chores like laundry, performing cleaning tasks, and handling shopping, provides them with the chance to focus more on self-care and recovery. Your support offers them valuable downtime, crucial for their recuperation. It also gives them peace of mind, knowing these essential tasks are taken care of. 

This directly contributes to their overall well-being, making your role indispensable in their life. You can also provide tips on how they can keep up with smaller chores, such as using organizational tools to prevent clutter from building up in the most-used rooms of the house.

Encouraging Social Engagement

Facilitating social interactions can have a profound impact on their emotional health. Encouraging and participating in social activities with them can help ward off feelings of isolation, bringing joy and a sense of community into their lives - something everyone requires. 

These experiences not only enrich their social life but also reinforce the importance of maintaining personal connections during challenging times.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Bottom Line

Your role in supporting a loved one with a chronic health condition is immeasurably valuable. 

Through these thoughtful, practical strategies, you can make a significant difference in their daily experiences, enhancing both their physical and emotional health. Engaging in these acts of kindness and empathy ensures they feel supported, understood, and cherished, reinforcing the depth of your relationship and empowering them on their journey toward well-being while providing you with a sense of purpose in being able to support another when they need it most.

Happihuman provides holistic nutritional services to help individuals build the best possible personal health plan. Have a question? Reach out today to learn more.

Guest post by Suzanne Tanner

Suzanne Tanner is following in her mother’s footsteps to become a physical therapist. Growing up, she watched her mom work with patients of all backgrounds: individuals who were born with physical limitations and wanted to become stronger; people who suffered a trauma and were working to rebuild strength they’d lost or figuring out a new way of life after losing some of their physical abilities permanently; and senior citizens whose abilities had changed with age. She started her site, Able Safety, as an extra credit term project, but she decided to keep it going as a passion project. On the site, she shares tips, resources, and exercises for people with disabilities and seeks to empower and inspire people to live life on their terms no matter their abilities.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

A Trip to Morocco in One Pot: Easy Chicken with Ras el Hanout

Busy weeknights can be a culinary conundrum - you crave a flavourful, satisfying meal, but time and energy are scarce. Fear not, home cooks! This Moroccan Chicken with Ras el Hanout is the solution to your weeknight woes, delivering a taste of North Africa with minimal effort.

The secret lies in the spice blend, Ras el Hanout. Translating to "head of the shop" in Arabic, this fragrant mixture is a closely guarded recipe among spice merchants. Though the exact blend varies by family, it always features a warm, complex medley of spices - think ginger, cinnamon, cardamom, and a touch of floral sweetness.mWhether you opt for whole pieces, thighs, or breasts, the meat will soak up the spices for at least 3 hours, or ideally overnight, for maximum flavour infusion.

Once marinated, the chicken takes centre stage in a simple one-pot sear and simmer. As it cooks, you can add in complementary vegetables like onions, carrots, and chickpeas for a complete meal. The final touch? An optional squeeze of fresh lemon and a handful of chopped cilantro, which lend a bright, refreshing contrast to the warm spices.

With minimal hands-on time and practically effortless preparation, this Moroccan Chicken with Ras el Hanout is the ideal solution for those busy weeknights when you crave a homemade, flavor-packed meal. Transport your taste buds to the vibrant spice markets of North Africa, all from the comfort of your own kitchen.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

This traditional treat gets a delicious makeover that's perfect for everyone. We've replaced the regular flour with Caputo Italian gluten-free flour from Italy, the essence of the cake remains – bursting with fresh orange flavour and boasting a light, fluffy texture that's delish.

Whether you follow a gluten-free diet or simply love lighter desserts, this recipe is a winner. It's perfect for afternoon tea parties, weekend brunches, or even as a delightful ending to a special meal.

Fresh organic oranges are the star of the show here. Their zest adds a vibrant citrus punch, while the juice infuses the cake with a moist and tender crumb. It's a symphony of sweet and tangy that's sure to tantalize your taste buds.

Don't let the "gluten-free" label intimidate you! This recipe is surprisingly straightforward. With a simple substitution and easy-to-follow steps, you'll be baking this sunshine-filled cake in no time.

In the accompanying video, we walk you through the entire recipe step-by-step. You'll see all the techniques in action, making it a breeze to recreate this delicious dessert at home.

So, grab your oranges, preheat your oven, and get ready to experience a taste of Sicily with this delightful gluten-free Orange Sicilian Cake! We can't wait to see you recreate this recipe. Share your photos and feedback in the comments below!

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

As professional women, it’s essential to prioritize mental performance and overall well-being to stay on top of our game. 

When asked what they want, most professional women respond that they want:

• A happy, healthy family

• Reliable relationships

• Work that is meaningful and satisfying

• Balance between life and work

• To feel valued in and out of the workplace

• Opportunities for career growth and development

• To help others and be part of a community 

I’m sure no one would disagree with a definition of success that includes raising happy, productive children, pursuing meaningful work, and contributing to the world around them.

But how can a professional woman (or man, for that matter) maintain their mental prowess, improve focus and productivity, enhance their memory, and prevent cognitive decline to attain (and maintain) the success and work-life balance that so many strive for?

One way to do this is by paying attention to their diet.

I get how difficult it can be after a long stressful day to even conceive of having to cook dinner once you get home. You’ve been at it all day. You’re tired. And all you want to do is kick back and let it all go - even if only temporarily.

But you can’t. There’s more work to do, kids to pick up, soccer practice to drive to, laundry to finish… The list is endless. Now, add to that the question of what’s for dinner?

If you haven’t planned what you’re going to make or taken the necessary ingredients out of the freezer, you may not have any mental energy left to answer that question - leaving all the restaurants and drive-throughs you pass on your way home quite alluring.

But you stop. You know doing so won’t serve your best health - so what can you do instead?

You can start with small steps in the right direction by incorporating some of the following top brain-boosting foods to your day.

Top 5 Brain-Boosting Foods

Focusing on a healthy diet and incorporating some of the top brain-boosting foods can help professionals enhance cognitive function, focus, and productivity. 

Professional women, in particular, have unique needs. As I understand these needs, I decided to curate a list of the top 5 brain-boosting foods that every professional woman should include in her diet - regardless of her goals.

1. Fatty Fish

Fatty fish, including salmon, trout, and sardines, are rich in DHA (docosahexaenoic acid), one particular omega-3 fatty and a major brain structural component. But what can DHA do for you? It can support brain health, improve cognitive function, and enhance memory. As a bonus, omega-3 fatty acids found in fatty fish are linked to a reduced risk of cognitive decline and can also help improve mood, which is crucial for any professional woman doing her best to manage and navigate high-stress environments.

2. Blueberries

I like to refer to blueberries as "brain berries" - for good reason. They’re packed with antioxidants, including flavonoids. Flavonoids have been shown to improve memory and cognitive function. The high levels of gallic acid (one particular polyphenol) in blueberries also have a protective effect on the brain. Whether added to your morning oatmeal or enjoyed as a snack, incorporating blueberries into your diet is a delicious way to boost brainpower and stave off cognitive decline. And who couldn’t benefit from that?

3. Broccoli

Broccoli is one of my favourite vegetables. It’s a cruciferous vegetable from the brassica family, including cauliflower, Brussels sprouts, and cabbage. Broccoli is a veritable powerhouse of nutrients that benefits the brain. It’s loaded with antioxidants and vitamin K — two nutrients known for their role in improving brainpower. Additionally, broccoli contains compounds called glucosinolates, which can slow the breakdown of the neurotransmitter acetylcholine, ultimately enhancing cognitive function and improving memory.

4. Nuts and Seeds

Various nuts and seeds, including walnuts, almonds, chia seeds, and flax, are excellent sources of vitamin E. Due to its antioxidant properties, Vitamin E is associated with a reduced risk of cognitive decline. Nuts and seeds are nutrient-dense foods that also provide healthy fats, including those omega-3 fatty acids we just mentioned. Adding a variety of nuts and seeds to your day can be a simple yet effective way to boost your brainpower while supporting overall health.

5. Dark Chocolate

Yes, you read that correctly – dark chocolate can benefit your brain! Dark chocolate contains flavonoids, caffeine, and antioxidants, all of which can enhance focus and concentration. The flavonoids in dark chocolate are particularly beneficial for brain health, as they can improve cerebral blood flow while promoting the growth of new neurons. When consumed in moderation, dark chocolate can be a delicious and indulgent way to support your cognitive function.

With our nutritional services for women, we recognize the importance of a well-rounded and brain-boosting diet for professional women. In addition to these top 5 brain-boosting foods, we offer personalized nutrition plans tailored to professional women’s needs. Our approach considers the demands of a busy lifestyle and aims to optimize mental performance through targeted nutritional strategies.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Summary

By incorporating these 5 brain-boosting foods into your diet, you can take proactive steps toward enhancing your mental performance as a professional woman. 

Whether you incorporate fatty fish for omega-3s, snack on blueberries for their antioxidant properties, or enjoy a piece of dark chocolate for a cognitive boost, these foods offer delicious and practical ways to support your brain health. 

At HappiHuman, we are dedicated to empowering professional women to prioritize their well-being through nutrition and achieve their full potential in both their personal and professional lives.

If you’re a professional woman, stay-at-home mom, or student, taking care of your brain is crucial. If you struggle with figuring out what to eat or how to make a nutritious meal in the limited time you have available, contact us. We’d be happy to help with a personalized nutrition plan or a custom meal plan. We’re here for you, regardless of what you need.

You’re only a bite away from improving cognition and attaining your desired goals!   

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

Everyone wants to have a relaxing evening. It doesn’t just feel good but offers more than a few mental health benefits. Despite that, it can often be challenging to attain. 

Various obstacles can get in the way, including daily life. You may have to work late, there may be social obligations, and you may have a family to look after.

That doesn’t mean you have to settle for doing without a lovely evening, though. You can do more than a few things to relax for the night. While you’ll have to make a little time for them, it shouldn’t be impossible.

So, let’s dive into three practical tips that can help you have a relaxing evening - regardless of how hectic your day.

Have A Relaxing Evening: 4 Practical Tips

1. Do Breathing Exercises

Sometimes, relaxing doesn’t have to take a lot of time or effort. 

Relaxing can be as simple as doing some breathing exercises - when done correctly, you should start feeling more relaxed. That’s especially true when you’re starting to feel a bit stressed. Breathing techniques can activate the parasympathetic nervous system mode to calm you down quite a bit.

Breathing exercises force you to focus and calm yourself down for a few minutes. They take you away from any sources of stress you may be dealing with, letting you calm down more and more as you breathe. 

For the numerous health benefits breathing provides, not to mention how good it makes you feel while your doing it, as well as after you’re done, there’s no reason not to take a few minutes to do this.

2. Watch Something Nice

Sometimes, you simply want to kick back and watch something mindless. There’s no reason why you shouldn’t be able to do that. Watching something you enjoy lets you to zone out a little and not worry about anything for a while. All you have to do is figure out exactly when you can do it, and you’re good to go.

The practicalities, like figuring out where to watch The Last of Us or any other show you enjoy, should be relatively easy to do. After that, it’s a matter of grabbing the popcorn, and you’re all set to relax.

3. Give Everything A Clean

You’d be surprised by how much of an impact dirt, an unclean home, and messy spaces can have on your mental health. You can help with that by taking the time to clean. While that seems like it adds more work and stress to your day, that doesn’t have to be the case. Even a quick clean can help.

Once everything’s cleaned up, you’ll feel better before you know it. You can sit back and relax any way you want, with your home helping you do that. It could take as little as 20 minutes to start making a noticeable improvement, so there’s no reason not to try.

4. Eat well

Of course, as a nutritionist, I can’t say enough about how the right foods or nutrients can support a person’s overall wellness, mental health, and ability to relax. That’s why I’ve added a fourth, bonus tip here on how to help yourself have a relaxing evening - by eating well.

When stress levels are high, and all you want to do is enjoy some of your favourite comfort foods (deep-fried fast food followed by chocolate cake and ice cream, anyone?), eating these foods can ultimately make matters worse. 

The best strategy is to provide your brain with a combination of protein and complex carbs to naturally boost serotonin levels. So rather than a drive-through burger and fries, try roasting a chicken breast with sweet potatoes - you’ll get the same satisfying comfort (and serotonin boost) without the negative aftereffects. 

Need nutritional support?

At HappiHuman, we’re dedicated to empowering people in all stages of life to prioritize their well-being through nutrition and achieve their full potential in both their personal and professional lives.

Taking care of your brain is crucial wether you’re a professional, stay-at-home parent, or student. If you struggle with figuring out what to eat or how to make a nutritious meal in your limited time, contact us. We’d be happy to help with a personalized nutrition plan or a custom meal plan. We’re here for you, regardless of what you need.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Expert tip: If you can’t imagine spending a lot of time in the kitchen after a long, stressful day, try a sheet-pan meal. Add oil and seasonings to the chicken and sweet potatoes, then roast them together on one cookie sheet until the chicken is cooked through. Slicing the chicken breasts into strips or in half lengthwise and cutting the sweet potatoes into small cubes will reduce your cooking time down even more!

Have A Relaxing Evening: Wrapping Up

Some days, having a relaxing evening can feel like an impossible task. 

Countless things can get in the way, but that doesn’t mean it’s actually impossible. Instead, it’s just a matter of making a little time for it, finding strategies that work for you, and sticking with them.

Once you can create your own relaxing evenings and start enjoying them, you shouldn’t have much to worry about. You’ll be able to enjoy yourself, and reap the rewards of more than a few mental health benefits because of it.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

What is a Concussion?

A concussion is considered a mild traumatic brain injury (TBI or mTBI) that occurs when the brain experiences a sudden movement or impact within the skull. 

It can result from a blow to the head, a violent shaking of the head and upper body, or a forceful impact that causes the brain to jolt within the skull. While concussions are often associated with sports-related activities, they can also occur in various other situations, such as car accidents, falls, or physical altercations.

What may surprise you to know is that a person does not need to lose consciousness in order to have sustained a concussion.

Concussion Signs and Symptoms

Understanding the signs and symptoms of a concussion is essential for diagnosis and appropriate management. Common symptoms may include:

• Headache or pressure in the head

• Dizziness or loss of balance

• Nausea or vomiting

• Blurred vision

• Sensitivity to light or noise

• Confusion or feeling dazed

• Memory problems

• Difficulty concentrating

• Changes in mood or behaviour

• Sleep disturbances

It’s important to note that symptoms may not always be immediately apparent and can develop over time. It’s also important to note that not everyone will experience these same symptoms. The ones listed just happen to be some of the most common complaints reported post-concussion, but each person’s experience is unique.  

If you suspect you’ve sustained a concussion, seeking medical attention for a comprehensive evaluation is essential - as soon as possible.

According to CDC estimates, 1.6-3.8 m sports and recreation related concussions occur each year in the U.S. 10% of all contact sport athletes sustain concussions yearly. Brain injuries cause more deaths than any other sports injury.

Source

Concussion’s Impact on Brain Health

Concussions can have varying effects on brain health, ranging from short-term symptoms to long-term complications. 

In the immediate aftermath of a concussion, the brain will experience neuro-chemical changes and disruptions in neural pathways. These changes can lead to confusion, memory difficulties, and sensory disturbances. Following a concussion, many people often describe themselves as feeling “off” or “rattled” or having had their “bell rung.” 

While many individuals recover fully from a single concussion, sustaining multiple concussions over time can increase the risk of long-term cognitive impairment and neurological issues.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Long-Term Implications

Research has increasingly highlighted the potential long-term implications of concussions on brain health. 

Multiple concussions or a history of mTBIs are linked to a greater risk of neurodegenerative conditions, such as chronic traumatic encephalopathy (CTE) and early-onset dementia, in the future. These conditions are characterized by:

• Progressive cognitive decline

• Behavioural changes

• Increased neurological dysfunction

Because the complications that can result after having multiple concussions or a single concussion that was not allowed to properly heal can be dire, it’s crucial to emphasize proactive concussion management and prevention strategies.

Diagnosis and Concussion Treatment 

Diagnosing a concussion typically involves a comprehensive evaluation by a healthcare professional, which may include neurological assessments, cognitive tests, and imaging studies. 

While most concussions do not require surgery or invasive interventions, rest - both physical rest and cognitive rest - is often recommended to allow the brain to heal. In some cases, rehabilitation therapies may be necessary to address persistent symptoms and facilitate recovery.

How to Prevent a Concussion

Ideally, no one should have to deal with the aftermath of a concussion. 

Preventing concussions is a critical aspect of safeguarding our future brain health, particularly in high-risk activities such as contact sports and recreational pursuits. 

Key preventive measures include:

• Using appropriate protective gear, including helmets and headgear

• Following safety guidelines and rules in sports and recreational activities

• Following proper techniques of the sport to minimize the risk of head injuries

• Building awareness around the signs and symptoms of concussions among athletes, coaches, parents, and educators

• Implementing concussion protocols in sports organizations and educational institutions

The Role Research and Education Play in Concussion Support

Continued research remains crucial in helping advance our understanding of concussions as well as their impact on brain health. 

From exploring innovative diagnostic tools to investigating potential treatments for post-concussion symptoms, ongoing research efforts aim to enhance clinical care and optimize outcomes for individuals affected by concussions. Furthermore, education initiatives are essential for raising awareness about concussions, promoting early recognition, and fostering a culture of safety in sports and everyday activities.

Fortunately, I’ve done all the work and research for you so you don’t have to!

Post-concussion Support

Did you know I’ve made it my mission to help those struggling with lingering post-concussion symptoms that they want to better manage naturally?

Some of those symptoms can include unrelenting fatigue, increased sensitivity to stimulation, headaches, anxiety, dizziness, intense anger outbursts, brain fog, memory issues, moodiness, irritability, and insomnia. Additional symptoms may include bowel urgency, feeling that daily tasks are overwhelming, and a loss of identity.

If any of these sound like you and you’re ready to regain your identity, want to feel valuable and productive again, and are ready to get your life back without creating overwhelm in the process, then I may have the missing piece of the puzzle for you!

I help people achieve all this (and more) through a well-designed and carefully crafted online course I created called the Concussion Care Protocol. 

Why? Because I know how isolating it can feel when your family and friends simply don’t understand what you’re going through. You may “look fine,” but internally, you are anything but - and I don’t want that for you any longer!

The course walks you through a basic understanding of what happens in the brain the moment you sustain a concussion, some little-known facts about why you may still be struggling (months or even years later), and what you can do - step by step - to start nourishing the brain and calming the nervous system. 

Proper nutrition post-concussion is crucial for recovery - as is having the support of a professional who understands exactly what you need. 

But don’t just take my word for it!

Devon says, “Kelly is incredibly knowledgeable and provides so much detail and explanation of cause, effect, AND possible treatment courses that I feel more empowered than I ever have in the 17 years since my TBI to take control of my brain health and support its optimal functioning.  The course is a wonderful balance of specific nutritional directives AND sound practical strategies for long-term sustainable management of symptoms alongside your everyday responsibilities.”

Another benefit of the Concussion Care Protocol course is that it works to provide immediate post-concussion care AND long-term brain injury management. So whether you sustained a concussion last week or last year, you’ll gain tremendous value from the course!

If you’d like to hop on a brief call to find out more details and explore if the course may be right for you, please email me to arrange your free, no-obligation call today!

Conclusion

The link between concussions and brain health underscores the significance of proactive management, preventive measures, and ongoing research. 

By recognizing the signs of concussions, seeking timely medical attention, and prioritizing safety in various settings, we can strive to mitigate the potential impact concussions can have on brain health. Through collaborative efforts encompassing healthcare professionals, researchers, educators, athletes, and the broader community, we can work towards promoting brain health and minimizing the risks associated with concussions.

In conclusion, staying informed about concussions and advocating for best practices in concussion management are essential steps in safeguarding brain health and well-being. By fostering a comprehensive understanding of concussions and their implications, we can empower individuals to make informed decisions and promote a culture of safety in all aspects of life.

Remember, if you suspect a concussion or witness someone experiencing symptoms following a head injury, it's crucial to seek immediate medical attention to ensure they receive proper evaluation and care. Together, we can prioritize brain health and work towards a future where concussions pose minimal risk to individuals of all ages.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

In part 1 of this special two-part series, I exposed two surprising truths about anxiety and introduced you to additional considerations that can negatively effect mental health.

If you missed it, be sure to check out the two little-known secrets I revealed last time - that anxiety can be a good thing, and that it serves a very valuable purpose in keeping us alive.

Now, let’s dive into the more complex relationship between nutrition, brain function, and emotional well-being and consider some of the best foods to help us better manage anxiety and improve overall health. We’ll also consider some of the worst.

Linking Neuronutrition and Anxiety

There’s no doubt that neuronutrition plays a crucial role in regulating anxiety levels. So, let’s explore this notion in greater detail.

Why? Because what we put on our fork is something we have control over.

So, let’s aim to better understand the connection between dietary habits and mental health, starting with what not to do.

Processed Food and Anxiety

The consumption of (ultra) processed foods, the sales of which surged in the United States following the pandemic, is one contributor to heightened anxiety levels. 

That begs the question, why? What’s so bad about processed foods, and how can they influence anxiety?

The answer starts in the field and ends in the grocery store or fast food restaurant.

In the ever-increasing pursuit of the Mighty Dollar, making money has driven (and changed) not only farming practices but the creation of quick-to-market GMO foods that have long shelf lives, can travel long distances, and ripen in transit. 

Once ingredients reach manufacturing plants, they are combined with cheaply produced industrial seed oils, sugar, sodium, fillers, additives, gumming agents, and other chemically-produced ingredients that make the end product not only convenient, inexpensive, and readily accessible but hyper-palatable as well. 

Most of the original food’s nutritional value was stripped away in processing. To make up this, many companies “fortify” their products by adding in the same nutrients they removed. However, rather than being natural and bundled in the original food as nature intended, the vitamins and minerals added  in manufacturing are synthetic, leaving our bodies confused about what to do with them. 

This industrialization of food has significantly transformed our entire food system, leaving us with a greater reliance on engineered hyper-palatable processed and fast foods now, more than ever before. 

That is why I commend companies that stick true to using wholesome, natural, and organic ingredients as much as possible, only minimally process foods, and make them palatable using natural sweeteners. 

In my continued quest to eat (and be) as healthy as possible, when I cannot cook a meal at home using 100% whole food ingredients, these are the things I look for on a food label:

• Short ingredient lists 

• Mostly recognizable, whole-food ingredients 

• Minimal added sugar

• Few (or no) artificial additives 

In an ideal world, we wouldn’t need anything with a food label. But we have become so accustomed to convenience in our modern world - and we live in a world far from ideal!  

So, if this seems impossible (as I know it is for many), you can do better by starting with one tiny change for the better. Even one small change will start making an impact over time. 

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

A Deeper Dive into Dietary Influences

Exploring the correlation between dietary choices and mental health is definitely an important and intriguing topic. 

By gaining a deeper understanding of the nutritional elements that regulate anxiety levels, we can address this issue. For instance, the role of micronutrients such as omega-3 fatty acids, magnesium, and vitamin D in promoting emotional well-being and reducing anxiety symptoms has been the subject of extensive research. 

Understanding how these nutrients interact with brain function and neurotransmitter activity can shed light on their potential to alleviate anxiety.

In the past few years, the impact of gut health on mental well-being has also gained significant attention among researchers. Recent studies have shown the relationship between the gut microbiota, often called our “second brain” or “gut brain,” and mental health outcomes. 

The gut-brain axis allows communication in both directions. This enables the brain to influence the gut, while allowing the gut microbiota to influence the brain, including its function and behaviour. In fact, much more information travels from the gut up to the brain than the brain sends to the gut.  

By examining how dietary choices, gut health, and anxiety interact, we can gain valuable insights into various approaches to improving mental well-being.

Societal Dynamics and Environmental Factors

Beyond individual dietary choices, broader societal dynamics and environmental factors also intersect with anxiety levels. The social and cultural context in which individuals make dietary decisions can significantly impact their mental well-being. 

Addressing socioeconomic disparities, food insecurity, and access to nutritious foods is crucial for promoting mental well-being on a larger scale.

Furthermore, environmental factors such as exposure to environmental toxins, pollutants, and hormone-disrupting chemicals have been linked to adverse mental health outcomes, including anxiety. 

Understanding the impact environmental exposures can have on neurological health and emotional well-being is essential for developing holistic strategies to mitigate anxiety - at both individual and community levels.

Though we personally may not have the ability or power to influence all these measures, there is one thing we do have the power to control - what we eat!

Cultivating Healthier Dietary Habits 

What proactive steps can we take to cultivate healthier dietary habits?

Ideally, we’d address nutrition education, improve access to fresh and nutritious foods for everyone, and promote mindful eating practices. Though each of these components works together to support mental well-being, a great place to start is with food.

So that brings us to the best anti-anxiety foods - the foods and nutrients one should consider when they are dealing with anxiety or working to keep it at bay. And it should come as no surprise that the nutrients that work to reduce anxiety and improve mental wellness are the same ones that support optimal brain health.

Here are my top 3:

Omega-3 fatty acids - Found in fatty fish, walnuts, chia and flax seeds, and pasture-raised eggs, omega-3 fatty acids are the best brain foods around! They fuel the brain and work to reduce cerebral inflammation - the same inflammation that contributes to anxiety. 

Antioxidants - Colourful fruits and vegetables of all kinds contain vitamins, minerals, polyphenols, and antioxidants. Since the brain needs a lot of oxygen in order to work properly, it also needs antioxidants to help prevent oxidative stress or damage and inflammation. Some of the best antioxidant-rich foods include blueberries, strawberries, blackberries, cherries, dark chocolate, raspberries, kale, beets, and spinach. Not only are these foods delicious, but they work overtime to help support brain health. 

Protein - The amino acids that protein foods break down into are life’s literal building blocks. They are needed for muscle recovery, tissue repair, and cell turnover - including the creation of brain cells. Protein also works to curb sugar cravings. Excess sugar creates cravings for more sugar, addictive behaviours, and robs the brain of essential nutrients it needs to thrive. Protein foods will stabilize blood sugar levels to reduce these cravings and keep the brain better balanced. 

So, to help better manage anxiety, start by incorporating as many of these foods into your day as possible. 

Looking Ahead

In addition to feeding the brain the nutrients it loves while limiting ultra-processed foods, advocating for policies that promote food security, sustainable agricultural practices, and environmental stewardship can create an environment that fosters mental well-being.

Though we may not have the ability or power to influence all these measures, there is one thing we do have the power to control - what we put on our fork!

As we navigate the complexities of modern life, it is essential to acknowledge the profound impact that food, that is, neuro-nutrition, has on our mental health. 

The insights found in this blog serve as a catalyst for ongoing discussions, research, and advocacy efforts to promote mental well-being through nutrition.

By fostering greater awareness of the connections between food, anxiety, and mental health, you can empower yourself to make informed dietary choices that support your own emotional well-being. 

Moreover, by addressing systemic issues related to food access, environmental sustainability, and societal dynamics, we can work towards creating communities that prioritize mental health and wellness.  

In summary, the complex relationship between food and anxiety demands a holistic approach that encompasses individual dietary choices, societal dynamics, environmental factors, and neurological processes. 

If you’re ready to learn more about neuronutrition and how you can use the right foods to nourish your brain so that you can reduce anxiety, help anxiety work for you, and optimize the health of your brain, then please reach out. The information here is intended for general audiences only. To see what nutrients and support you personally need, make an appointment to see me today!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

Did you know there is an intricate connection between food and anxiety?

Yes, diet has a considerable effect on mental health and anxiety. 

It may not come as a surprise that the food we consume can significantly impact our anxiety levels - it can either worsen or alleviate it. But what you may not realize is that anxiety isn’t always a bad thing - it can serve as a powerful incentive for success!

In this special 2-part series, let’s delve into the complex relationship between nutrition, brain function, and emotional well-being to offer valuable insights into a critical issue we face in society today.

In this blog, we’ll uncover two surprising truths about anxiety and look at how food can negatively impact our mental well-being. Then be sure to check out part 2 of this series when we consider the best foods to choose.

The Truth About Anxiety Revealed 

Many people who experience anxiety believe it to be a bad thing, and in many cases, that may be true. But when we start to understand what anxiety actually is and why it shows up, our perspective on anxiety may change.

So, let me reveal two little-known secrets about anxiety.

First, anxiety can be a positive thing. 

Second, anxiety is one way our brain shows us love and that our lives matter.

Let me explain.

Benefits of Anxiety 

When harnessed appropriately, anxiety can provide the fuel to help us strive for excellence and overcome challenges. It gives us an adrenaline boost, increases motivation, improves productivity, and boosts overall performance. 

As unpleasant and difficult as anxiety can be, if it’s appropriate and proportionate to the circumstances in which it arises, situational anxiety can have a positive impact.

Think about a time you felt under pressure and a little anxious - perhaps before a big exam, job interview, or giving a presentation or performance. You may have gotten butterflies in your stomach, sweaty palms, and a lump in your throat. Maybe you couldn’t sleep well for days before the event. 

These feelings and sensations motivated you to work harder to prepare for the event. And when it’s time for the event, the physiological traits of anxiety (when we enter “fight or flight” mode) will help improve our ability to perform, give us a burst of strength, and increase our alertness in the moment.

This is referred to as situational anxiety and includes an appropriate level of anxiety for the given situation. That means the right amount of anxiety can help us do better. As long as we’re able to keep our anxiety under control using self-care methods that work best for us, we can start to use anxiety to our advantage and experience its benefits.

Anxiety: Our Brain’s Not-So-Silent Alarm

One truth about anxiety is that it is not always a bad thing.

A second truth about anxiety is that it serves a purpose. 

Understanding why anxiety shows up and what it’s designed to do can have a significant impact on our perception of it. So why does anxiety appear?

Bottom line - anxiety serves a purpose. It’s built into our primitive origins as a system to warn us of impending danger or a perceived threat. Anxiety shows up  to alert us to danger. That’s because the brain has one main job in life (which is also a well-kept secret) - to keep us alive!

When the brain senses danger, it uses anxiety to sound the alarm. It wants us to be safe and stay alive at all costs.

Because anxiety is hard-wired into our neurons, it can be extremely difficult to shut off. Evolution has designed it to be this way so that our brains will look for potential threats, be ready to sound the alarm, and spring to action when danger is perceived.

The initial burst of anxiety keeps us in a heightened state of alertness so we can react - fast!

Think about how quickly you respond when you need to avoid a traffic accident or leap up to grab a falling glass. These knee-jerk reactions occur in a split second and are done without us having to put conscious thought into them.

After the fact, we feel our heart pounding and mind racing as we replay the event and the effects of the adrenaline boost we just received start to wear off. 

But what about vague, unfocused anxiety? Can this be valuable?

Yes! Even a low level of anxiety can be helpful because it is still working as an alarm bell - albeit not so loudly or overt. It’s there to bring our attention to a problem we may not fully be aware of or to help us focus our thoughts on a big decision like changing cities or careers, or buying a house. 

Suppose we didn’t experience any anxiety over life-changing decisions such as these. In that case, we’d breeze through them with minimal thought or consideration, potentially leaving us missing out on something important or something better.  

Wendy Suzuki, a professor of neural science and psychology at New York University’s Center for Neural Science says, “Anxiety evolved to help protect us…We need to recalibrate our level of anxiety to get it back to that level where it is superprotective for us.” 

This is why anxiety exists - to provide protection and to keep us alive.

If we can remember that the next time we feel anxiety creeping in and remind ourselves that there is a reason why the anxiety is present, we can start to use it to our advantage. 

Of course, these strategies work best for people who experience mild, situational, or occasional anxiety. They may not be as effective for those dealing with severe anxiety, generalized anxiety disorder, or OCD. 

For these people, when anxiety starts to exceed “proportional” levels, professional support or interventions are often warranted. 

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Linking Neuronutrition and Anxiety

Neuronutrition plays a crucial role in regulating anxiety levels.

Throughout the pandemic, there was a massive increase in processed food sales. There was also a significant increase in anxiety levels. 

Coincidence or correlation?

The answer is somewhat complicated. 

Yes, the shift in dietary habits seen over the last few years has raised concerns about its contribution to escalating anxiety levels. However, examining the broader societal, social, and environmental factors that intersect with dietary choices is imperative to comprehensively address anxiety.

These insights serve as a reminder that a holistic approach to addressing anxiety must encompass an understanding of dietary influences, societal dynamics, and neurological processes and that there is an intricate connection between food and mental health.

By fostering greater awareness of the impact of food on anxiety, individuals and communities can strive towards cultivating healthier dietary habits and promoting mental well-being.

The profound implications of social isolation and distancing measures during the pandemic also shed some light on the increased incidences of anxiety in the modern world.

Furthermore, compelling studies have revealed that individuals who did not contract COVID-19 still experienced neuroinflammation in the brain. Neuroinflammation has been associated with heightened anxiety. This finding emphasizes the far-reaching impact of external factors, such as global health crises, on mental health outcomes. 

As this topic could easily lead to an entire discussion on its own, plus the fact that I am a neuro-nutritionist, I’d like to direct our focus on what we can do something about - what we put on our fork!

To better understand the connection between dietary habits and mental health,  we’ll dive into exactly how diet plays a pivotal role in modulating anxiety levels. But since this is a big topic, and I’d like to give it the attention it deserves, I’ll detail it in part 2 of this special series. 

So be sure to keep a look out for our next blog to discover what foods to lose and what foods to choose that work to support mental wellness and reduce anxiety.

In the meantime, if you’d like personalized support or are ready to learn more about neuronutrition and how to use the right foods to nourish your brain, please reach out.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

First, I’d like to wish each and every one of you a Happy New Year!

I know many people do not look forward to the holidays and can’t conceive of looking forward to better things in the new year. For some, the new year brings disappointment and only serves as a reminder of failed past resolutions and unattained goals. 

But what if it didn’t have to be this way?

What if we ditched the resolutions and started looking to neuro-science for answers? 

Even better, what if we used that evidence to our advantage by rewiring our brains? Let me explain.

I’m not a big fan of New Year’s Resolutions. Just like “diets,” resolutions are often short-lived and unsustainable. And when we slip, it leads to disappointment. 

We often create such high expectations for ourselves. We think of all the ways in which we are disappointed in life, all the things that went wrong, and all the things we want to change. Usually, that disappointment is with ourselves or revolves around our lives.

Now, more than ever before, we are inundated with many different recommendations that come at us from every direction. We think, “Oh, I should try that.” Or “Wow, I really should start doing that.” 

How often have you heard about a new health trend then think that’s exactly what you need? Is his the missing piece of the puzzle for you?

Every time we think this way and don’t follow through, it leaves us feeling a little more disappointed with ourselves.

That is not my hope for you!

Instead, I’d like to open the new year with one word - gratitude.

Moreover, I’d like to share with you what happens in the brain when we have thoughts of gratitude and why it can be so challenging to think positively.

Now, please - don’t get me wrong - I’m not saying that life is perfect or easy. I’m not dismissing the desperation and hardships that many people are experiencing around the globe. All I aim to do is educate you about the power gratitude can have and what that may look like for you. And, if you are open to it, I’ll offer a few key questions for you to think about to help get you started implementing some gratitude in your life. 

What is Gratitude?

Gratitude means something different to each of us. 

But simply put, gratitude is an emotion. It’s similar to thankfulness, appreciation, or happiness. It typically involves acknowledging and showing appreciation for something in life that’s meaningful to you or that you value. 

Gratitude is also a character trait - a strength that can grow through awareness and practice.

And because there are many different thoughts and views of what gratitude looks like and how best to practice it, there is no script to follow. There is not one way to express gratitude. For some, it may be a nightly journal where they write down 3 things they are grateful for that day. For others, it may mean actively looking for the good in each and every day or situation. And yet for others, gratitude may be a verbal expression aimed at someone else. 

Regardless of how a person practices gratitude and how cheesy it may sound to some, research has proven that the benefits of cultivating gratitude are very real. 

Our Brain’s Negativity Bias

This may come as a surprise, but our brains are hard-wired to seek out and remember negative experiences. 

If you’ve ever gotten stuck on a negative thought or replayed a traumatic experience over and over again, then you understand what I mean.

Many of us know how easy it is to get distracted by the horrible news around the world or get stuck on the negative. But have you ever wondered why that is?

Why are our brains designed to ruminate on the negative and forget the positive?

Well, it all has to do with our innate survival mode.

Through millions of years of evolution, our brains have adopted a negativity bias to keep up alive. If  we’re confronted with a life-threatening situation (enter bear encounter or raging tiger here), and we survived to live another day, that experience has been programmed in our brain forever. This way, if a similar situation happens again, we’d know exactly what to do in order to survive. That’s why our brains are wired to pay attention to the negative. 

When times are good, and things are going well, we don’t tend to remember that. Though we enjoy these moments and how good they feel at the time, our brain has no need to recall them. But if something bad happens that might put our life in danger, we must remember how to avoid it. If we don’t, it may mean the end of our existence next time.   

This was a much-needed survival mechanism of the past.

But fast forward to present-day times. Our brains still use many of the same survival skills they learned to keep us safe, but with a different focus on the types of threats we’re faced with.

Today, the threats to our emotional and mental health are much greater than any threats to our physical survival (for the most part). These are the threats we’re being inundated with daily - threats to our mental health and emotional wellbeing. 

In order to continue to survive, the brain is constantly on the lookout for any problems or dangerous situations that may put our life at risk. That’s why we’re programmed to prioritize bad experiences and are hard-wired to seek out the negative. In the process, we forget about the positive. 

One thing that can help deprogram some of that negativity, is to bring in more gratitude. We must give intentional time to think about the positive things around us. Remember - the brain is designed to forget about them. So, we have to go out of our way to pay attention to positive experiences. 

Starting a gratitude practice and being actively on the hunt for good things in our life, can make a big overall difference. 

When we do, it changes what’s possible. Our energy changes. And rather than focusing on the negative (as the brain is designed to do), we’ll start to seek out the good.

The Power of Gratitude: 6 Benefits of Positive Thinking

When we start actively looking around for positive things in life, many changes occur in the brain, and positive results appear.

First, the brain starts to rewire itself.

Neuroscience has shown that practicing gratitude can lead to significant changes in the brain. The human brain’s remarkable capacity for neuroplasticity allows it to adapt and reorganize based on experiences and thoughts. Regular expressions of gratitude can create neural pathways that strengthen or reinforce positive thinking, making it more likely for the brain to default to a positive outlook over time. Over time, this rewiring can lead to a more optimistic default mindset.

Second, gratitude can boost neurotransmitters.

Gratitude has been linked to the release of two neurotransmitters in particular - dopamine and serotonin. These are often called our “feel-good” chemicals because they play a crucial role in regulating mood and emotions, which contribute to an overall sense of wellbeing.

By cultivating a gratitude mindset, we can increase the production of these neurotransmitters, leading us to a more optimistic outlook on life and a greater sense of wellbeing.

Third, gratitude has been shown to reduce stress.

We all know how detrimental chronic stress is to both our mental and physical health. Gratitude acts as a buffer against stress by promoting a more positive mindset. Studies have shown that when we regularly practice gratitude, we tend to experience lower levels of cortisol, the main stress hormone. 

This suggests that gratitude may play a role in reducing stress’s negative impact on both body and mind.

Fourth, gratitude can improve sleep. 

Again, we all know how essential quality sleep is for overall health. And gratitude has been linked to improved sleep patterns. Expressing gratitude any of time of day is beneficial, but when we focus on thoughts of appreciation and gratefulness before bed, these types of thoughts can shift our focus away from negative thoughts and worries, to create a more serene mental environment conducive to restful sleep. 

Better sleep, in turn, contributes to enhanced cognitive function and improved emotional wellbeing.

Fifth, gratitude can strengthen social bonds.

Yes, gratitude is a social emotion that fosters connection and strengthens relationships. When we express gratitude toward others, not only does it positively impact us as the giver, but it also deepens the bond with the recipient. 

Social connections have been consistently associated with better mental health and resilience. Moreover, gratitude can build and maintain meaningful relationships.

Finally, gratitude cultivates resilience.

Positive thinking and thoughts of gratitude contribute to increased psychological resilience. Those who practice gratitude regularly are often better equipped to navigate life’s challenges, enabling them to bounce back more effectively from setbacks. This resilience is linked to a more adaptive response to stressors and is a key factor in promoting mental wellbeing amidst adversity.

Each of these benefits goes to show just how powerful gratitude can be.

It imprints on our DNA, rewires our brains to focus on the good in our lives, and changes our lives (and those around us) for the better. Regular gratitude practice can help you avoid giving up on your journey. Best of all, it’s free, it’s highly effective, and anyone can do it.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

How to Practice Gratitude

In our fast-paced world full of challenges, cultivating gratitude can be a powerful tool for enhancing our mental wellbeing and profoundly affect the brain.

But how can we practice gratitude?

Again, I’m not suggesting we dismiss every problem in life and walk around with blinders on. There are definite hardships in the world and problems we’ll be faced with on a daily basis.

But when we carry around the negative energy of the past, we often don’t expect the future to be any better. When we only see what’s wrong with our life or what’s not possible, we’re only serving to limit our potential. Again, this is why many people don’t reach the goals they set for themselves in the new year. 

So, when we repeat past mistakes and continue to get the same results (or lack thereof), perhaps it’s time to try something different.

I encourage you to spend a lifetime in reflection by asking yourself 3 questions as you move into the new year. These questions can help you see that there is good in your life and that you matter. You can review these questions daily, monthly, or simply any time you need a positive reminder. 

Question 1: What is something tough or challenging you did this year that you’re proud of or that you want to acknowledge yourself for?

Think about any challenge - no matter how big or small - that you faced and that you made progress on, even if you didn’t fully achieve it. Doing so will remind you that you went though something difficult and you survived. This is especially important for people who are hard on themselves or for those who don’t know how to celebrate their wins. When the brain forgets we made progress toward something, we may dwell the fact we didn’t fully accomplish what we set out to do, leaving us thinking we’re not as strong as we should be. Slowing ourselves down and asking this question is a great way to step into how much power we have (and out of our negativity bias).

Question 2: Who is someone who recently did something for you?

Many people feel alone in the world - they feel they don’t have the support they need in their life. That’s why this question is crucial. Think back to someone who did support you - no matter how grand or tiny the gesture. It could be your partner, a neighbour, a friend, a stranger, a co-worker, or a family member - anyone. Who helped you with something? Who congratulated or encouraged you? Who is someone in your life that did something for you? 

It might be challenging at first, but you’ll be surprised at what you remember! Each smile, each gift of time, each gesture, each thing is a reminder that you are not alone.

Question 3: What is something you did for someone else?

Again, no matter how big or small, think about something you did to support someone else. Thinking about this will remind us that we are making an impact in the lives of others. Many of us forget that our life matters. When we forget we’re making a difference, our brain starts to think we don’t matter. So, start paying attention to how you’re making a difference in the lives of others. 

Bottom Line

Carving time out for a regular gratitude practice is critical. 

It’s a good way to see the beauty in our world and allow it to shine through. When we look ahead and think about what’s next, shifting into a more positive state allows us to shed the negativity bias we’re prone to and project that positivity into the future to embody what we set out to do.

Our subconscious mind is always listening. So if we constantly subject ourself to what’s wrong in the world, we project that into our future.

Sometimes, when there are too many things we “could” or “should” be doing, especially, if we aren’t currently reaching our goals, we get hard on ourselves. We berate ourselves and chalk it up as yet another failure. This attitude leaves us with a sense of lack heading into the new year.

So, let me ask… what do you want to give some love and attention to in the new year?

Many people create a New Year's resolution based on what went wrong over the last year, what they have not achieved, or where they feel they are not enough. But when goals are created based on what hasn’t been working well, we are less likely to make progress. 

This is where gratitude comes in.

However it works for you, I encourage you to at least start thinking about the people, things, and events you are grateful for. Then carry this into the new year to support your mental health and wellbeing. 

Of course, if you’ve been thinking of creating healthier habits moving forward, and would like support, know that I’m here for you.

As a neuronutritionist, brain health coach and HeartMath practitioner (another great tool to help you express gratitude), I’ll help you unpack what’s currently not working for you, nutritionally, chemically, hormonally, mentally, or emotionally, and provide you with the tools you need to make progress toward your goals - no matter how big or small they may be. Contact me to get started today.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

Tips for Healthy Holiday Eating & Well-being

For most people, the holiday season is a joyful time for celebrating with friends and family, savouring delightful meals, and creating cherished memories. 

Unfortunately, the holidays can challenge maintaining healthy habits with tempting sweets and rich foods at every turn. But it’s still possible to prioritize your health and well-being. With some planning and mindful self-care, you can triumph with your healthy lifestyle and enjoy the festivities. 

This year, you don’t have to let the holidays wreck your health - you can continue your healthy lifestyle with these 9 helpful tips.

1. Focus on Self-Care

• Lack of sleep disrupts hormones that regulate hunger and fullness cues. Aim for 7-9 hours of restful sleep each night to support your overall well-being. And be sure to make time for relaxing activities you enjoy like taking a hot bath, reading your favourite book, or meditating - even for 10 minutes. Taking care of yourself will help you make healthier choices in other areas of your life, as well.

“Heart Math can help you manage emotional challenges during the holidays. But this technology can aid in well-being all year long to help you navigate the complex range of emotions that may arise daily.” Kelly

2. Bring a Nutritious Dish  

• If you’re heading to a house party or holiday potluck, offer to bring a healthy dish like a vibrant vegetable tray, fresh fruit salad, or a quality protein like turkey meatballs. That way, you’ll have at least one nutritious option to enjoy. As a bonus, sharing the recipe may inspire others and help them see that healthy food can be delicious!

“Embrace a variety of nutrient-dense foods, including colourful organic fruits and vegetables, lean proteins, and whole grains, to ensure you receive a broad spectrum of essential nutrients during the holiday season.” Kelly

3. Stay Hydrated  

• Ensure you drink plenty of water or opt for unsweetened tea or coffee. Two of my favourite ways to stay hydrated include drinking a large glass of water with freshly squeezed lemon each morning (before my morning coffee) and enjoying the occasional electrolyte drink. When choosing electrolytes or hydration mixes, be sure to pick one without added sugars.

“Proper hydration can help prevent overeating and reduce bloating. Avoid calorie-laden alcoholic or sugary beverages and opt for refreshing sparkling water instead.” Kelly

4. Don’t Skip Meals

• Arrive at holiday parties on a full stomach by having a small, protein-rich snack like yogurt or hummus and veggies beforehand.

“Eating ahead will help prevent overindulging in treats. It’s much easier to overindulge when you’re already hungry.” Kelly

 5. Practice Mindful Eating

• Before filling your plate, survey all available food choices and select healthier picks like vegetables, lean meats, and plant-based proteins. Use a smaller plate to control portions. Slow down, let your senses savour each bite, and tune into physical fullness signals.

“Engage in mindful eating practices, such as paying attention to appetite and fullness cues, savouring each bite, and being present during meals. Additionally, promoting intuitive eating principles can support a healthy relationship with food and positive eating behaviours.” Kelly

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

6. Watch the Sweets  

• When faced with tables full of cakes, cookies, and other goodies, it’s easy to overload on sugar and calories. Before indulging, have at least a few bites of protein to help mitigate a big spike in blood sugars. Alternatively, consider whole fruit as a naturally sweet and nutritious dessert option.

“Allow yourself one or two small treats out of the whole batch, then avoid the rest of the dessert table.” Kelly

7. Stay Active 

• Include physical activity into your holiday routine to maintain your well-being. Plan active outings like taking a family walk after a large meal to support digestion and metabolism. Engage in enjoyable activities like video game tournaments or festive dance parties with kids and family members to stay active and connected.

“Incorporating physical activity into holiday routines can maintain overall well-being.” Kelly

FAQ

• Q1: What are some of the biggest challenges to maintaining a healthy lifestyle over the holidays?

  Some of the biggest challenges can include:

  Increased availability of tempting foods: Holiday parties, potlucks, and family gatherings are often filled with unhealthy food options.

  Changes in routine: The holiday season can disrupt your regular eating and exercise routines.

  Stress and emotional eating: Many people find the holidays stressful, leading to emotional eating and overconsumption of unhealthy foods.

• Q2: How can I ensure I eat enough nutrients during the holidays?

  Here are a few tips:

  Focus on whole, unprocessed foods: Focus on lean protein, vegetables, fruits and whole grains as much as possible.

  Ensure to eat meals: Not eating can lead to overeating later, so eat regular meals and snacks throughout the day.

  Take a multivitamin: Consider taking a multivitamin.

• Q3: What are healthy snack ideas for the holidays?

  Here are a few ideas:

  Fruits and vegetables: Choose fresh produce if it is in season. If fresh produce is unavailable, opt for dried or frozen options instead.

  Nuts and seeds: Fuel your body with the goodness of nuts and seeds, rich in protein and healthy fats.

  Yogurt: Choose plain or Greek yogurt and top it with frozen fruit or granola. For bonus points, stir in a little protein powder.

  Hummus and vegetables: Hummus and babganoush are delicious and nutritious dips that can be enjoyed with vegetables or seedy crackers.

  Hard or soft-boiled eggs: Eggs offer endless possibilities for protein-packed snacks, salads, and portable meals.

• Q4: How can I manage stress during the holidays?

  Essential stress-busting tips for a joyful holiday season:

  Get enough sleep: Aim for 7-8 hours each night.

  Exercise regularly: Exercise is a great way to relieve stress.

  Practice relaxation techniques: Try yoga, meditation, or deep breathing exercises.

  Spend time with loved ones: Sharing laughter and positive experiences can lower stress hormones and improve mood.

• Q5: What are some healthy holiday dessert options?

  Guilt-free delicious and healthier dessert ideas:

  Fruit salad: Nourish your body with the vitamins and minerals your body needs by consuming a refreshing and delicious fruit salad.

  Baked apples: Indulge in guilt-free satisfaction with baked apples, a delicious and healthy dessert boasting natural sweetness and essential nutrients.

  Dark chocolate: Savour the rich flavour and health benefits of dark chocolate, enjoyed responsibly in moderation.

  Frozen yogurt: Frozen yogurt is a lower-calorie alternative to ice cream that still satisfies.

  Homemade cookies: Use healthier ingredients, such as whole wheat or gluten-free flour and unsweetened applesauce.

8. Allow Some Indulgences

•  Allow a small serving of your favourite dishes, then shift your focus to the company and conversation rather than lingering near the food.

“Depriving yourself completely can backfire.” Kelly

9. Navigating Emotional Challenges During the Holidays

• While the holidays are known for joy and excitement, they can also evoke a range of emotions, from nostalgia and happiness to stress and loneliness. These feelings can sometimes lead to overindulgence and a sense of regret in the aftermath. It’s crucial to acknowledge and manage these emotions with resilience and grace. By practicing self-care, seeking support when needed, and nurturing emotional well-being, you can navigate this complex time with a sense of balance and positivity.

“Please seek professional mental health support support when needed.” Kelly

Conclusion

By following these science-backed tips, you can savour the holiday season while still prioritizing your health and well-being. Enjoy the season, but enter it mindfully. 

For personalized guidance on maintaining a healthy lifestyle during the holidays (or any time of year), please get in touch with me for professional support and advice. Here’s to a joyful and health-conscious holiday season!

Most importantly, have fun and enjoy yourself this holiday season while considering your unique needs to maintain health and well-being.

Thank you for reading and I’ll be back with more healthy tips in the new year!

Recipe Ideas

Consider embracing the holiday season as a time to explore new and wholesome recipes. Below, I’ve included a couple of health-focused and delightful recipe ideas that prove healthier eating doesn’t have to be boring! Give them a try to complement your journey toward a health-conscious holiday season (click on the images for the recipe):

What are some of your favourite strategies for maintaining a healthy and vivacious lifestyle during the holiday season? How do you balance indulgence with nutritious choices? Please share your thoughts, experiences and insights in the comments below to inspire others on their wellness journey!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

Everyone will require medical care at some point or another. And if you’re not sure how to get it, or what good care actually looks like, then you can’t be sure that you’re getting the care you need. 

Unfortunately, this is an all too common situation, and it’s one that is arguably causing people a lot of harm all over the world.

Fortunately, it’s possible to learn what good medical care is and what it looks like. It’s also possible to get hold of it once you know that. 

That’s what we’re going to take a look at here, to help you ensure you are getting exactly the medical care you really need when you need it.

Watching Your Personal Care

All of this actually starts, however, with your own personal care. Taking care of yourself first is how you can make sure you’re in a good place to begin with. 

All of us have the ultimate responsibility for our own care. Without this, you can’t expect to be looked after by others, or may not be able to realize when you are in need of help.

So, wellness starts by watching your own personal care as well as you can.

In other words, are you eating what you should be eating? Are you exercising enough? Are you making sure to get plenty of rest and down time to do the things that bring you joy? Are you keeping your stress levels down? These are the kinds of questions you need to look into, to help ensure that you are watching your own health as closely as possible.

If you’re able to do that, you’re much more likely to know if something is wrong, and also less likely to experience anything going wrong in the first place! 

This is why engaging in personal care is a double-edged approach, and one that you should definitely try to achieve as best as you can.

When Emergency Strikes 

One of the most common reasons that people need medical care is when there is an emergency. 

This is, of course, a particularly difficult experience, and one that is arguably going to be hard for anyone to get through. Nonetheless, it’s something that everyone is going to experience at some point or another. So when an emergency does strike, you will definitely want to know what to do about it in order to get the care you need.

Usually, this will be as simple as going to the local emergency department. That might require calling for an ambulance, or it may mean simply taking yourself there if you’re able - or having someone drive you if you’re not. 

In any case, it’s good if you can trust the emergency department you end up in. This obviously depends on where you are and which one is local to you.

This is genuinely something you may need to take into consideration if you are moving homes - are you moving somewhere that has a reliable emergency department? If not, you might want to think about that carefully.

Regular Check-Ups

Another common kind of medical care that we all need is the regular check-up - again, this is something you might be keen on trying to get right, too. You will, of course, find it beneficial if you happen to have access to a doctor that can give you a reliable check-up, so that’s something worth thinking about here. In most cases, that will mean shopping around for a GP that you feel you can trust, and who is going to give you what you need.

Again, this is about reputation and finding a doctor who is known and highly regarded in the local community. If you can find a doctor like that, you should be able to expect the kind of check-up that you ideally need - whether you go for a check-up every month, year, or any time.

Of course, over time you will get to know your GP and they will also know what sorts of health concerns you might have and what to look out for in particular. So, you are also investing in a relationship - a relationship you’re going to want to be as strong as possible.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Hospital Treatment

Whenever you need hospital treatment, a similar thing applies. 

You obviously want to know that you are getting the medical care you need, and that is something that can be quite challenging to get right. You don’t really know until you are actually in the hospital whether or not you are going to get that. Again, if you’re in a position to research different hospitals in the area, you might get a chance to choose.

If so, there are a few things you might need to be on the lookout for. First and foremost, as ever, is the quality of the doctors, nurses and other healthcare professionals working there. You want to feel as though you are in the hands of people who really know what they are doing. So as long as you feel you can trust the staff, that is certainly going to be the case.

But there is much more to it than that, and much more that you will be on the lookout for. You also want to make sure that you are at a hospital that cares about where it gets its supplies and which suppliers it goes with. If it tends to go with the likes of Jones HCG, then you can be pretty sure it’s going to have the right kinds of supplies. That means the quality of care is likely going to be better.

On top of all that, you might want to look into how the hospital tends to perform at audit. This kind of information is publicly available, so it’s possible for you to find it, and will give you a pretty good, objective sense of how the hospital performs - which is hugely important to working out whether you are getting the care you need.

So, when you’re in need of hospital treatment, all of these things might be necessary for you to consider. Of course, times when you need a hospital are not the only times this is something you should think about.

Going Abroad

If you are in need of medical treatment while you are abroad, it can be a tricky situation, and one that is exacerbated by a great many factors. Not least of which, is where you are in the world. This has a huge influence on this, as well as whether or not you have the necessary health insurance. Ideally, you’ll want to consider these things before you actually go away, so that you are as prepared as possible for it just in case you should require some help.

If you are abroad and in need of emergency help, you should always call the local emergency number first - and this too is something to make sure you know before you go. That is the best way to get the help you need when you need it. Plus, it will help you remain healthy and be looked after properly. 

Also remember when you travel to generally care for yourself, to remember to pack necessary medication you may have, and anything else that will help you to avoid any health problems at all.

Chronic Conditions

Another situation where medical care is important is when you have a chronic condition. 

The difficulty here is that you will quite possibly need medical care frequently, so it’s especially important that it is of the highest possible quality and consistency. There are many chronic conditions you may have, and if you do, it’s always going to be necessary for you to think about to make sure you’re getting the care you need.

With this, you should soon find yourself with a team that is always there for you. That’s a good situation to be in because it means that you are going to get the care you need, when you need it. Chronic conditions are important to look after as well as possible.

Final Thoughts

There are many things you might need to consider when in need of medical care. Knowing that you are getting the medical care you need is always important, because the care you receive is vital for your ongoing good health. So, make sure that you consider these factors where and when necessary.

If you’re looking to start managing your health better at home but don’t know where to start, consider working with a nutritionist who’ll take your individual needs, health concerns, and goals into consideration when creating the best plan for you.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

As the days shorten and the temperature drops, many of us enter winter with mixed feelings. While the season brings cozy vibes, comfy sweaters and hot cocoa, for many, it’s also a period of low energy, mood swings and challenges like the “winter blues.” However, winter doesn’t have to bring you down. 

Following these mood-supporting strategies can prepare your body and mind to thrive so you can confidently embrace the season and make the most of this unique time of year.

Incorporate Mood-Boosting Foods

Incorporating the proper nutrients into your diet, making seasonal food choices, and combining the right foods can support your emotional and physical well-being during the colder months. 

• Eat Seasonal Produce:  

  While selections may be limited compared to other seasons, you can still find ample nutrient-rich options such as kale, sweet potatoes, carrots, Brussels sprouts, winter squashes, and seasonal fruits like apples and pears this time of year. These foods provide essential vitamins, minerals, and antioxidants that support immune health and overall well-being.

• Embrace Whole Grains: 

  Whole grains like oats, quinoa, and brown rice, as well as ancient grains like farro, buckwheat, and einkorn, are excellent sources of complex carbohydrates and fibre. They provide sustained energy, support mood regulation, aid digestion, and keep you feeling full and satisfied.

• Incorporate Healthy Fats: 

  Omega-3 fatty acids found in wild fatty fish like salmon, walnuts, and flaxseeds can improve mood and reduce symptoms of depression. These fats are essential for brain health, reduce inflammation, and help mitigate the winter blues.

• Include Lean Protein: 

  Protein is crucial for maintaining muscle mass and supporting immunity. Protein can also keep you full and curb unhealthy (sugar) cravings.

• Indulge in Dark Chocolate:

  Dark chocolate contains mood-enhancing compounds and, of course, tastes delicious!

Food Combinations for Mood Support

Though these foods are each beneficial, combining them can be a game changer!  

Rather than reaching for chocolate cake to boost your mood, pairing protein with a complex carb will naturally increase serotonin levels to improve mood in a healthier, more sustainable way.

Why? Protein breaks down into amino acids like tryptophan. Tryptophan needs the sugar from complex carbohydrates to mobilize it and increase its chance of crossing the blood-brain barrier, where it’s converted into serotonin - our “Happy Hormone.” 

Tasty Mood-Boosting Options:

• Chicken with sweet potatoes

• Wild salmon with brown rice

• Eggs with whole-grain toast

• A protein shake with berries 

Harness the Power of Sunlight

Shorter days during winter months decrease our exposure to natural sunlight, which can lead to a vitamin D deficiency.

Vitamin D is crucial for mood regulation, regulating the body’s internal clock, and boosting the production of serotonin.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Consider boosting vitamin D levels by:

• Spending time outdoors during daylight hours, even if only for short walks.

• Taking a vitamin D supplement.

• Consuming vitamin D-rich foods like fatty fish, fortified dairy products, egg yolks, and mushrooms. 

Stress Support

Practicing stress-reduction techniques is another way to help you stay centred during winter and thrive.

• Plan Ahead: The holiday season can bring stress and overwhelm, so make a to-do list and start early to avoid last-minute rushes.  

• Delegate and Seek Help: Don’t try to do everything yourself - share responsibilities and ask for help when needed.

• Practice Time Management: Manage your time effectively by prioritizing tasks, setting realistic goals and learning to say no when necessary.

• Relaxation Techniques: Incorporate deep breathing, progressive muscle relaxation, visualization exercises, and other relaxation techniques to stay calm.

• Limit Screen Time: Excessive screen time, especially when you are constantly bombarded by news and social media, can increase stress and anxiety. Set boundaries and consider a digital detox.

FAQ

• Q1: How can I combat the "winter blues" and boost my mood during the colder months?

  Combatting the "winter blues" and boosting your mood during the colder months can be achieved through various strategies such as incorporating mood-boosting foods into your diet, prioritizing sunlight exposure, engaging in stress-reducing activities, and ensuring a good night's sleep.

• Q2: What are some effective mood-supporting strategies for thriving through winter?

  Effective mood-supporting strategies for thriving through winter include incorporating seasonal produce and whole grains into your diet, prioritizing sunlight exposure, practicing stress-reduction techniques, and ensuring a good sleep routine.

• Q3: How can seasonal foods and diet contribute to enhancing my mood in winter?

  Seasonal foods and diet play a crucial role in enhancing mood during winter. Incorporating mood-boosting foods such as sweet potatoes, dark chocolate, and salmon, as well as embracing whole grains, can provide essential nutrients and support mood regulation during the colder months.

• Q4: What role does sunlight play in influencing mood during the winter season?

  Sunlight plays a significant role in influencing mood during the winter season. Spending time outdoors, considering vitamin D supplements, and harnessing the power of sunlight can help regulate your body's internal clock and boost mood during winter.

• Q5: Are there specific relaxation techniques or activities that can help me manage stress and improve my mood in winter?

  There are specific relaxation techniques and activities that can help manage stress and improve mood in winter. Engaging in activities such as yoga, meditation, spending time with loved ones, and creating a calming bedtime routine can contribute to managing stress and improving mood during the winter season.

Sleep Support

As the nights lengthen, honouring our body’s natural circadian rhythm and need for increased sleep is essential. Following are a few ways to help you prioritize a good night’s sleep so you can wake refreshed and ready to face the day.

• Create a Sleep-Conducive Environment: Ensure your bedroom is calming and comfortable, typically between 15-20°C. Invest in a good mattress, humidifier and blackout curtains to eliminate light disturbances. 

• Establish a Sleep Routine: Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. And be sure to avoid large meals and caffeine close to bedtime.

• Limit Evening Screen Time: Blue light emitted by screens can interfere with your sleep cycle. Avoid screens for at least an hour before bedtime and engage in relaxing activities like reading or a warm bath instead.

• Relaxation Techniques: If you find falling asleep difficult due to stress or anxiety, consider different relaxation techniques or herbal teas to calm your mind before bed.

Bottom Line

Following these mood-supporting tips can help prepare your body and mind for winter. And taking care of your physical and mental well-being is essential - no matter the weather. 

So do your best to stay healthy and happy all winter long!

As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.

And if you haven’t already done so, please head on over to YouTube to join me there or sign up to receive my newsletters for more information about brain health, neuronutrition, lifestyle tips, and nutritional advice. Of course, if I can help you or a loved one with your nutritional needs, make an appointment to see me today!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

My 9 Tips for a Brain-Boosting Diet

If you missed Part 1 (our previous blog), we explored what a TBI is, what role neuronutrition plays in recovery, and considered some frequently asked questions about TBI recovery and nutrition. 

In this, Part 2, we’ll dive into the juicy stuff - the food! Plus we’ll consider a few other lifestyle tips to support TBI or concussion recovery.

But first, recall that neuronutrition involves four distinct components: 

1. Adding in targeted nutrients the brain needs during recovery

2. Removing anti-nutrients or substances the brain finds toxic

3. Adding in targeted supplements when needed

4. Making simple key lifestyle tweaks to support brain recovery

In this blog, we’ll focus on the right foods or nutrients that support TBI recovery and some lifestyle tweaks. So, let’s dive right on in!

Implementing a neuronutrition-centric diet doesn’t have to be daunting. 

A great place to start is by incorporating a variety of whole foods such as leafy greens, berries, nuts, and lean proteins into your diet. However, consistency is key – nourishing the brain should be an ongoing commitment. 

As you embark on your journey, remember that the road to optimal brain health starts with mindful choices and a commitment to providing your brain with the fuel it deserves. 

Pro tip: Whenever you leave the house, make sure you take healthy snacks with you... This might include fruits, raw nuts, energy bars, and hard-boiled eggs. Snacks like these will come in handy if you start losing energy.

1. Protein Intake and TBI: Fuelling Brain Recovery

• After a brain injury, the body’s demand for protein increases due to the need for tissue repair and the production of enzymes and neurotransmitters. Protein breaks down into amino acids - the building blocks necessary for repairing damaged brain tissue and supporting overall brain function. From tissue repair to the creation of neurotransmitters, quality proteins are essential for optimal recovery and brain health.

Proteins: Make proteins count – think quality proteins like grass-fed beef and wild salmon. They’re the architects behind neurotransmitter communication.

2. Fruits & Veggies: Nature’s Bounty

• Fruits and vegetables rich in antioxidants such as blueberries, and spinach, are known for combating oxidative stress. Oxidative stress can exacerbate the damage caused by brain injuries. When you include these life-affirming foods into your day, you are providing your body with the necessary tools to counteract this stress and promote healing. 

Life-Affirming: Emerging research suggests there is a connection between gut-brain communication and neurological healing. This implies that a diet rich in fruits and vegetables could help the road to recovery. Additionally, maintaining electrolyte balance is crucial for nerve function and communication. Electrolytes, like potassium and magnesium, can be obtained through foods like bananas, avocados, and nuts.

3. Omega-3 Fatty Acids: Brain’s Best Friend

• Omega-3 fatty acids, commonly found in fatty fish like salmon and walnuts, have been shown to have a protective effect on the brain. These healthy fats aid in reducing inflammation, which is crucial during post-TBI recovery. Incorporating these into the diet can potentially expedite healing and minimize long-term cognitive deficits.

Nourish with Omega-3s: Elevate your brain’s health with the richness of Omega-3 fatty acids. Think fatty fish like salmon and other healthy fats like olive oil, coconut oil and MCTs – the brain’s favourite fuel.

4. Antioxidants: Nature’s Defence Mechanism

• As mentioned, antioxidants, abundant in colourful fruits and vegetables, play a vital role in protecting the brain from oxidative stress. Because the brain post-TBI is more susceptible to free radical damage, increasing the intake of antioxidant-rich foods is crucial to equip the brain with the necessary tools to combat more damage and aid in recovery.

Pint-Sized Powerhouses: antioxidants possess the remarkable ability to repair damaged neural connections and nurture the growth of new ones. They take on formidable foes known as oxidative stress and inflammation, safeguarding the brain’s well-being in the aftermath of a Traumatic Brain Injury (TBI).

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

5. Vitamins and Minerals: Fuel for Recovery

• Vitamins and minerals, often called micronutrients, are the unsung heroes of brain recovery. Vitamin B supports nerve function, while minerals like magnesium aid in relaxation and sleep quality – both critical aspects of brain healing. Ensuring a balanced intake of these nutrients gives the brain the foundation to rebuild itself. The best way to get these vital vitamins and minerals is through a whole-foods focused diet.

Vitamin Oasis & Mineral Marvels: Load up on vitamins that spell brain health. From B vitamins found in whole grains to Vitamin E in almonds – they’re your brain’s best pals. Incorporate minerals that bolster cognitive function. Think zinc in lean meats and iron in legumes – they're the building blocks of mental agility.

6. Hydration: Quenching the Brain’s Thirst

• Staying adequately hydrated is crucial for optimal brain function. Even mild dehydration can impair cognitive performance and concentration. Hydration supports the flow of nutrients and oxygen to the brain, ensuring its efficient operation. Staying well-hydrated provides the efficient transport of nutrients and oxygen to brain cells. 

Hydrate for Clarity: Don't underestimate the impact of hydration. Sip water like it’s brain juice – it keeps your thoughts crystal clear.

7. Sleep: The Brain’s Rejuvenation Period

• Quality sleep is essential for cognitive restoration. During sleep, the brain consolidates memories, clears out toxins, and rejuvenates for the next day. Prioritizing sleep hygiene and ensuring adequate sleep duration is paramount for optimal neuronutrition. I get how difficult and frustrating it can be to attain the restful sleep you require after injury. So if you’d like individualized support in this area, please contact me or consider inquiring about my special post-concussion program. 

Where Your Brain Recharges: Good sleep starts with a healthy whole foods breakfast high in protein, healthy fats and low in sugar and refined carbs. A well-regulated sleep cycle has anti-inflammatory effects, which contribute to fostering an environment conducive to healing and activating specific brain regions responsible for emotional processing and learning. 

8. Meditation: Forging Patient Resilience

• Meditation nurtures patience and cultivates an unwavering spirit that walks hand in hand with recovery. It encourages a profound connection with and understanding of ourselves. Amid healing and lifestyle changes, meditation provides a space for reflection, acceptance, and building a new foundation. If you’re not sure where or how to start, HeartMath can be the perfect first step. As a Certified HeartMath Practitioner, I’d love to teach you how to make it work for you!

Mindful Indulgence: Achieve reduced stress and anxiety, an increased immune response, enhanced hormonal balance, and the promotion of positive mood states through HeartMath. Let me show you how simple (and quick) it can be.

9. Exercise: A Brain-Boosting Activity

• Physical activity isn’t just beneficial for the body; it also profoundly affects brain health. Regular exercise increases blood flow to the brain, stimulates the release of growth factors that promote neuronal connections, and enhances overall cognitive resilience.

Bounce Back from TBI: And hey, don’t worry if it’s not a full-on workout marathon. The point is not to push yourself! Even a short stroll or some gentle yoga stretches is like sending your brain a love note. After a TBI, why not treat your brain to a little exercise extravaganza? It’s like saying, “Hey brain, you’re a rockstar – let’s conquer the recovery journey together!” 🚀🧠💪

And there you have it - 9 awesome tips to support TBI recovery or to utilize when you’d like to optimize the health of your most important organ.

• Q1: Can a healthy diet genuinely aid in TBI recovery? 

  Absolutely. A diet rich in neuronutrients can support brain healing and minimize cognitive deficits. (Please read Part 2 for information about these foods.)text goes here

• Q2: Are supplements necessary for neuronutrition post-TBI? 

  While a balanced diet is ideal, supplements can be beneficial to meet specific nutrient requirements.

• Q3: How long does it take to start seeing improvements in cognitive function after TBI? 

  Recovery timelines vary, but consistent neuronutrition can expedite the healing process.

• Q4: Can children with TBI benefit from neuronutrition as well? 

  Yes, children’s developing brains can benefit immensely from neuronutrition, aiding in optimal recovery.

• Q5: Are there any specific foods to avoid post-TBI? 

  Ultra-processed foods and those foods high in sugars and unhealthy fats should be limited, as they can hinder recovery.  

Personalized Approaches to Brain Health

The bottom line is - there is an intricate relationship between Traumatic Brain Injury and neuronutrition that underscores the critical importance of nourishing our brains for optimal recovery. 

By embracing a diet rich in omega-3 fatty acids, antioxidants, vitamins, and minerals, we can provide our brains with the tools they need to heal, regenerate, and thrive.

Each individual has unique preferences and dietary requirements, so neuronutrition should be tailored to specific needs. Consulting with a neuronutritionist can help create a personalized plan that addresses individual goals and challenges.

And I get it - there is a lot of information here, and it can easy to feel overwhelmed, especially as you struggle to recover. That’s why I’m here to help.

You don’t have to go it alone! 

Stay tuned for more information about my soon-to-be-released online program for those dealing with lingering post-TBI or post-concussion symptoms like fatigue and brain fog. If you’d like to stay in the know on the program’s launch date or if you are interested in receiving more information, please send me a message and I will be in touch shortly. 

As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

The Seemingly Prolonged Road To Recovery 

Have you or someone close to your heart faced the challenge of a traumatic brain injury? 

Perhaps concerns about Alzheimer’s, dementia or depression might be casting a shadow on your thoughts. In a world where our cognitive abilities play a pivotal role in our personal and professional lives, it is not surprising this may be a concern. 

If I’ve described you, you’re not alone.

In Part 1 of this blog, we’ll explore what a TBI is, what role neuronutrition plays in recovery, and we’ll consider some frequently asked questions about TBI recovery and nutrition. Then be sure to check back for part 2, when we dive into the juicy stuff - the food!

So let’s start by connecting the dots and exploring how proper nutrition or neuronutrition can play a pivotal role in TBI recovery and long-term brain health. 

Yes, there is a significant relationship between Traumatic Brain Injury (TBI) and neuronutrition, and recent research has succinctly highlighted this connection. 

But before we delve into the impact of neuronutrition on brain health, let’s grasp the essence of Traumatic Brain Injury. 

Understanding Traumatic Brain Injury

A TBI occurs when a sudden blow or jolt to the head disrupts the brain’s normal function. 

It’s a serious medical condition that presents with a range of symptoms, from mild concussions to severe cognitive impairments. It’s imperative to understand the severity of TBIs and their potential long-lasting effects - especially if you happen to be dealing with one. 

Exposure to any severity of TBI at age 40 and older is associated with a 1.3-fold increased risk of Alzheimer’s Disease and related dementias later in life.

With the hustle and bustle of daily life often taking centre stage, it’s easy to overlook the importance of brain health. But we shouldn’t because we don't have a spare! 

So, let’s make conscious choices to prioritize our brain health and pave the way for a brighter, healthier future!

The Role of Neuronutrition in Recovery

Neuronutrition, often termed cognitive nutrition, encompasses the distinct set of nutrients that power cerebral activity and restoration. 

In the aftermath of a traumatic brain injury (TBI), various nutrients become essential for the brain’s recovery and the restoration of its peak performance. Neuronutrition recognizes the brain’s unique nutritional needs and aims to enhance memory, focus, and mental clarity - all the things that tend to falter after a TBI. 

My approach to neuronutrition involves four distinct components: 

1. Adding in targeted nutrients the brain needs during recovery

2. Removing anti-nutrients or substances the brain finds toxic

3. Adding in targeted supplements when needed

4. Making simple key lifestyle tweaks to support brain recovery 

There’s no question that unhealthy junk food is detrimental to brain health - especially when the brain is working hard at recovering. The same can be said if you are aiming to  preserve optimal brain function or stave off dementia.

Extensively ultra-processed and refined convenience foods contribute to increased inflammation and oxidative stress. In most cases, the brain can manage these effects. However, in brain injury scenarios, consuming such foods will likely worsen the damage created by excess inflammation and oxidative stress. 

What’s worse, is that they can significantly extend the duration of recovery. And no one wants that!

But what are the best nutrients for the brain?

What foods does the brain rely on?

And how can we improve our nutritional status when we’re overwhelmed by choices and lack the energy to figure it all out? 

Seeking answers to these questions is why you’re here! So, let’s continue by connecting a few more dots.

Neuronutrition assumes that the brain, like every other organ, requires specific nutrients to thrive. Nutrients such as Omega-3 fatty acids, antioxidants, vitamins, and minerals play a substantial role in diminishing inflammation, stimulating cellular rejuvenation, and amplifying cognitive functions.

Start slowly by adding more Omega-3 fatty acids to your diet. You can do this by eating delicious foods like wild salmon, sardines, tuna, and walnuts.

For a more comprehensive list of omega-3s as well as other vital brain-boosting nutrients, be sure to check out Part 2 of this blog.

You may also like

My sessions with Kelly blew my mind.

As someone who has been studying nutrition for a long time, I couldn’t believe how much information I took away. After years of struggling with my mental health, Kelly detected cerebral inflammation and has given me some really helpful suggestions to reduce this. I truly believe this was life-changing and actually worry about what might have happened if we never had this call. Kelly is friendly, passionate, super knowledgeable and very trustworthy. I 100% recommend her!

Rose B. United Kingdom

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

The Neuronutrition Connection to Mental Health

Serotonin: The Mood-Boosting Neurotransmitter

Neuronutrition isn’t solely about enhancing cognitive function after TBI; it also influences mental and emotional well-being, as well. 

Serotonin, a neurotransmitter associated with mood regulation, is influenced by diet. Foods rich in tryptophan, an amino acid precursor to serotonin, can help promote a balanced and positive mood.

Foods high in tryptophan include chicken, turkey, oats, nuts, seeds, chocolate, and fruit. 

And if you were wondering… yes, tryptophan is the same nutrient abundant in that Thanksgiving Day turkey that causes us to crash after the feast. That’s because tryptophan creates serotonin which in turn, creates melatonin. And it’s melatonin that gives us that relaxing “turkey coma” effect!

Mindful Indulgence: Treat yourself to brain-boosting treats like dark chocolate. It’s not just a delight but a dose of cognitive enhancement.

Gut-Brain Axis: The Unseen Link

Emerging research has revealed the intricate connection between the gut and the brain, known as the gut-brain axis. 

A diet rich in fibre, probiotics, and prebiotics supports a healthy gut microbiome, which in turn, can positively impact cognitive function and reduce the risk of mental health disorders.

Where can you find these nutrients?

Fibre is abundant in a variety of vegetables and fruits including broccoli, asparagus, pears, and apples. 

Probiotics are the beneficial bacteria that live in the gut. Many fermented foods contain natural probiotics like kefir, sauerkraut, “real” pickles, kombucha, and yogurt. Of course, probiotic supplements are also very common.  

Prebiotics at as fuel that feeds our beneficial bacteria. They can be found in various foods like inulin, chicory, garlic, onions, asparagus, and flaxseeds to name a few.

So, consider adding a variety of fibrous and fermented foods to your diet to support a healthy, happy gut (and brain)!

FAQs About TBI, Neuronutrition, and Recovery

• Q1: Can a healthy diet genuinely aid in TBI recovery? 

  Absolutely. A diet rich in neuronutrients can support brain healing and minimize cognitive deficits. (Please read Part 2 for information about these foods.)text goes here

• Q2: Are supplements necessary for neuronutrition post-TBI? 

  While a balanced diet is ideal, supplements can be beneficial to meet specific nutrient requirements.

• Q3: How long does it take to start seeing improvements in cognitive function after TBI? 

  Recovery timelines vary, but consistent neuronutrition can expedite the healing process.

• Q4: Can children with TBI benefit from neuronutrition as well? 

  Yes, children’s developing brains can benefit immensely from neuronutrition, aiding in optimal recovery.

• Q5: Are there any specific foods to avoid post-TBI? 

  Ultra-processed foods and those foods high in sugars and unhealthy fats should be limited, as they can hinder recovery.  

Personalized Approaches to Brain Health

The bottom line is - there is an intricate relationship between Traumatic Brain Injury and neuronutrition that underscores the critical importance of nourishing our brains for optimal recovery. 

By embracing a diet rich in omega-3 fatty acids, antioxidants, vitamins, and minerals, we can provide our brains with the tools they need to heal, regenerate, and thrive. (Check out Part 2 for a more comprehensive list of these nutrients.)

Each individual has unique preferences and dietary requirements, so neuronutrition should be tailored to specific needs. Consulting with a neuronutritionist can help create a personalized plan that addresses individual goals and challenges.

And I get it - there is a lot of information here, and it can easy to feel overwhelmed, especially as you struggle to recover. That’s why I’m here to help.

You don’t have to go it alone! 

Stay tuned for more information about my newly released online program for those dealing with lingering post-TBI or post-concussion symptoms like fatigue and brain fog. If you are interested in receiving more information, please send me a message and I will be in touch shortly. 

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

The arrival of the colder months brings the beauty of autumn leaves, white winter landscapes, and the unwelcome guests known as cold and flu viruses. 

As the temperature drops, keeping our immune system strong is essential. While many remedies and supplements promise to help, three stand out to me as immune-boosting powerhouses: Garlic, Zinc, and Vitamin C. 

Together, this trio comprises my go-to protocol and never disappoints!

My Immune-Boosting Trio: Garlic, Zinc, and C 

Understanding Cold and Flu Season

Neuronutrition for Optimal Performance

This complete transformative program is designed to optimize the health of your most important organ - your brain! Whether you are dealing with neurofatigue, memory problems, difficulty focusing, anxiety, TBI, or post-concussive symptoms, this program is designed to help. It all starts with a comprehensive analysis of what is happening on the inside - a place no one ever looks!

Your highly individualized program is then devised based on your unique needs. Throughout the program, you are in the driver’s seat. You dictate how quickly or slowly we proceed based on your current state, abilities, and needs. As a bonus, sessions will be recorded and made available to you, so you can rewatch, revisit, or relearn topics as necessary.

Regardless of your current situation, let us uncover the source of your issues and use natural means to help you improve memory and focus, enhance cognitive performance, restore energy production, and age gracefully. It’s never too late to start!

What exactly is Neuronutrition?

Simply put, Neuronutrition is food for the brain. We utilize a four-prong targeted approach to nourish the mind and promote optimal neurological health. Our approach includes:

• Feeding the brain specific nutrients it needs to function optimally

• Removing certain foods that are toxic to or damage the brain

• Making simple lifestyle tweaks

• Adding the right targeted supplements for you, as needed

The right nutrients for the brain will increase neurotransmitters that positively affect mood, cognition, and energy levels. At the same time, proper neuronutrition will increase cerebral blood flow, reduce oxidative damage, and minimize inflammation in the brain, all while restoring energy production, improving memory, and enhancing cognitive function.

All this can lead to:

• No more brain fog

• Improved mental clarity

• Reduced anxiety and depression

• Improved memory

• Better sleep

• Better focus and concentration

• More energy

• Reduced neurofatigue

• Fewer headaches

• Greater vitality

Neuronutrition has extensive and far-reaching effects. It can benefit anyone, especially:

• Those who want to look and feel their best for as long as possible

• People who want to maintain a sharp memory and cognitive function as they age while preventing or slowing the progression of dementia

• Executives looking to excel at work and advance their career

• Students wanting to maintain focus and get ahead of their competition

• People wanting to improve their brains and bodies for the rest of their lives

• And those who struggle with any type of mental health issue

Our Neuronutrition for Optimal Performance Program can help you, too!

The program includes:

• Ten private sessions

• Access to session recordings for your future reference

• A personalized nutritional plan designed specifically for your unique needs and symptoms

• Recipes to pick from each week to get you started and keep you focused

• Printable PDF handouts; containing checklists, educational information, or cooking tips

• Unlimited email or phone support throughout your journey

Are you ready to eat for performance? Inquire about pricing for this unique program today so you can start building a better brain to build a better life!

Cold and flu season typically starts in the autumn, with symptoms usually reaching their peak during the winter months. 

As you are likely aware, symptoms range from a runny nose and sneezing to fever, body aches, and fatigue. They may last for a few days or linger for weeks.

Regardless, maintaining a robust immune system is vital to lower your chances of falling ill and shorten the duration of the illness, should you succumb. So, what natural things can you do to bolster your immune system and stay as healthy as possible?

Allimax Garlic: The Natural Antibiotic

Garlic, often called "nature's antibiotic," is renowned for its immune-boosting properties. 

My preferred brand of garlic is called "Allimax." It is a specialized supplement that provides all the benefits of garlic without the odour or aftertaste. It contains a high concentration of allicin, the bioactive compound in garlic responsible for its potent antiviral, antibacterial, and antifungal properties. 

Garlic has many unique benefits:

• Antiviral Power: Allicin is known to combat viruses, including those responsible for the common cold and flu.

• Antibacterial Properties: It helps fight off bacteria, reducing the risk of secondary infections.

• Anti-Inflammatory Effects: Allicin helps reduce inflammation to alleviate cold and flu symptoms.

Note: Concentrated garlic capsules can thin the blood if taken long-term, so take special caution if you are on blood-thinning medications. 

You may also like

I waited six months to reach out to Kelly before I finally decided to take a risk and invest in her Jumpstart program. I didn't expect that she would have so much insight into emotional wellbeing, nor did I expect her practical advice to make such a positive difference so quickly. I gained everything I'd hoped, and more, from my three months of working with her.

Paige W. British Columbia

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Zinc: The Immune System's Natural Ally

Zinc is a trace mineral that is essential for a healthy immune system. Because the body doesn't make zinc on its own, we need to get it from food or supplements. Though it's found in certain foods like oysters, seafood, nuts and seeds, and whole grains, supplementing can be helpful when your immune system needs a little pick-me-up. 

But why zinc?

It plays a significant role in the development of immune cells and their ability to function and respond to foreign invaders (like bacteria and viruses). When we have a cold or flu, zinc helps modulate the body's inflammatory response and reduces the virus's ability to replicate or spread.

Other functions of zinc:

• Immune Cell Function: Zinc enhances the function of white blood cells - the body's defence against infection.

• Reduced Symptom Severity: Zinc can reduce the duration and severity of cold symptoms.

• Antiviral Properties: It may inhibit the replication of cold and flu viruses.

I personally like the "Therabreath" brand spray zinc. It contains no added sugars or preservatives like many zinc lozenges do, and it's easy to use. Simply spray a few pumps directly toward the back of your throat, and it will start working immediately. 

Vitamin C: The Well-Known Immunity Booster

Vitamin C, found in citrus fruits and a range of vegetables, is a renowned immunity booster. It supports various cellular functions in the immune system and acts as an antioxidant. Plus, when the body is under stress (illnesses like colds and flu are stressors), it will quickly use up all its stores of vitamin C.

Vitamin C also provides other benefits:

• Enhanced Immune Response: Vitamin C promotes the production and function of white blood cells.

• Antioxidant Defense: It helps neutralize free radicals, protecting immune cells from damage.

• Reduced Cold Duration: Vitamin C can reduce the duration and severity of cold symptoms.

The Synergy of Allimax Garlic, Zinc, and Vitamin C

These three immune-boosting powerhouses work synergistically to bolster your immune system throughout the cold and flu season. Allimax Garlic provides antiviral and antibacterial properties, while zinc enhances immune cell function and limits viral replication. Vitamin C contributes to a robust immune response and provides antioxidant defence.

That's why the combination of these three special nutrients has become my relied-upon protocol for years! Any time I start feeling a cold coming on, I hit it hard by taking all three supplements right away, and then I typically retake them once or twice more during the day. Typically, one or two days of doing this is all it takes to kick any cold, virus, or sinus pain to the curb!

To reap the full benefits of this trio, consider incorporating a variety of foods containing zinc, vitamin C and garlic in your diet. A well-balanced diet that includes citrus fruits, bell peppers, broccoli, seafood, nuts, and seeds can naturally boost your vitamin C and zinc intake. And, of course, remember the garlic!

And at the first signs of illness, add Allimax Garlic capsules, zinc spray, and vitamin C supplementation to your routine for a day or two (possibly three). 

Remember, this protocol is a general guideline. Personalize it to suit your needs and consult a healthcare professional for tailored advice. Be diligent, and you'll be on your way to a faster recovery.

Conclusion

In conclusion, cold and flu season may be an annual challenge, but it doesn't mean you must succumb to illness. 

By arming your immune system with Allimax Garlic, zinc, and vitamin C, you can better prepare your body to fend off these common viral invaders. With a strengthened immune system, you'll be better equipped to enjoy the season's beauty without the woes of a cold or the flu. 

Stay healthy, stay strong!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

By now, most people are aware that not all calories are created equal. A calorie from a baked potato will have a different effect on the body than one from a whole egg.

But what about sugar? Are all sugars created equal? Is the sugar we get from an apple the same as the sugar added to apple juice? 

Sugar is a ubiquitous part of our diet, found in many foods and drinks we consume daily. However, as you may have guessed, not all sugars are the same. Understanding their differences is essential to make informed choices about what we eat and drink. 

So, let’s break it down by comparing natural sugars and sugar additives.

Natural Sugars

Neuronutrition for Optimal Performance

This complete transformative program is designed to optimize the health of your most important organ - your brain! Whether you are dealing with neurofatigue, memory problems, difficulty focusing, anxiety, TBI, or post-concussive symptoms, this program is designed to help. It all starts with a comprehensive analysis of what is happening on the inside - a place no one ever looks!

Your highly individualized program is then devised based on your unique needs. Throughout the program, you are in the driver’s seat. You dictate how quickly or slowly we proceed based on your current state, abilities, and needs. As a bonus, sessions will be recorded and made available to you, so you can rewatch, revisit, or relearn topics as necessary.

Regardless of your current situation, let us uncover the source of your issues and use natural means to help you improve memory and focus, enhance cognitive performance, restore energy production, and age gracefully. It’s never too late to start!

What exactly is Neuronutrition?

Simply put, Neuronutrition is food for the brain. We utilize a four-prong targeted approach to nourish the mind and promote optimal neurological health. Our approach includes:

• Feeding the brain specific nutrients it needs to function optimally

• Removing certain foods that are toxic to or damage the brain

• Making simple lifestyle tweaks

• Adding the right targeted supplements for you, as needed

The right nutrients for the brain will increase neurotransmitters that positively affect mood, cognition, and energy levels. At the same time, proper neuronutrition will increase cerebral blood flow, reduce oxidative damage, and minimize inflammation in the brain, all while restoring energy production, improving memory, and enhancing cognitive function.

All this can lead to:

• No more brain fog

• Improved mental clarity

• Reduced anxiety and depression

• Improved memory

• Better sleep

• Better focus and concentration

• More energy

• Reduced neurofatigue

• Fewer headaches

• Greater vitality

Neuronutrition has extensive and far-reaching effects. It can benefit anyone, especially:

• Those who want to look and feel their best for as long as possible

• People who want to maintain a sharp memory and cognitive function as they age while preventing or slowing the progression of dementia

• Executives looking to excel at work and advance their career

• Students wanting to maintain focus and get ahead of their competition

• People wanting to improve their brains and bodies for the rest of their lives

• And those who struggle with any type of mental health issue

Our Neuronutrition for Optimal Performance Program can help you, too!

The program includes:

• Ten private sessions

• Access to session recordings for your future reference

• A personalized nutritional plan designed specifically for your unique needs and symptoms

• Recipes to pick from each week to get you started and keep you focused

• Printable PDF handouts; containing checklists, educational information, or cooking tips

• Unlimited email or phone support throughout your journey

Are you ready to eat for performance? Inquire about pricing for this unique program today so you can start building a better brain to build a better life!

Natural sugars are also known as intrinsic sugars. They are the naturally occurring sugars found in whole foods like fruits, dairy products, and starchy vegetables, as well as minimally processed foods like whole grain pasta, brown rice, cheese, and yogurt. Mother Nature typically bundles intrinsic sugars with other nutrients like fibre or protein that slow how quickly the sugars are digested. 

When these natural sugars are absorbed more slowly, it will prevent a rapid blood sugar spike and subsequent drop that can commonly lead to weight gain, diabetes, or insulin resistance.

Many whole foods that contain natural sugars are also loaded with vitamins, minerals, and essential nutrients that our bodies and brains need to function properly, making them the smartest choice.

Sugar Additives

Sugar additives, on the other hand, are sugars added to foods by manufacturers during processing. You can find these types of sugars in various processed foods and drinks, like cakes, candies, cookies, and soda. So it’s essential to read ingredient labels carefully when making food choices. 

It is tricky because sugar additives go by many different names. In fact, there are over 61 different names for sugar. Some are familiar, like high-fructose corn syrup, while others, like mannose, are not. Other added sugars include malt syrup, cane sugar, brown sugar, honey, sucrose, dextrose, and agave nectar. These and other added sugars provide little to no nutritional value, and their excessive consumption can lead to health issues.

Moreover, sugar additives are often added to ultra-processed foods and drinks, which can have additional adverse health effects, including weight gain and an increased risk of chronic disease.

You may also like

I waited six months to reach out to Kelly before I finally decided to take a risk and invest in her Jumpstart program. I didn't expect that she would have so much insight into emotional wellbeing, nor did I expect her practical advice to make such a positive difference so quickly. I gained everything I'd hoped, and more, from my three months of working with her.

Paige W. British Columbia

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Which Sugars Are Best?

Ultimately, the body similarly processes all sugars, regardless of where they come from. That’s because natural sugars and added sugars both have similar chemical structures.

But the main differences lie in what those sugars are paired with.  

The natural sugars that occur in fruits and vegetables contain fibre and other healthy nutrients that slow the sugar’s absorption. But even still, there typically isn’t a lot of natural sugar present in whole foods. An apple, for example, has only about 19 grams of sugar combined with 3 grams of fibre and various vitamins and compounds that may help protect against disease. 

It’s important to note, however, that consuming fruit juice is not the same as eating the whole fruit. Fruit juice contains much more sugar in concentrated form than a single serving of fruit and often lacks the natural fibres contained in the entire fruit.

On the other hand, a 20-oz bottle of regular soda can contain 69 grams of sugar but no fibre or nutritional benefits.

So, when consuming whole fruits and vegetables, their natural sugars are usually balanced with other beneficial nutrients. This makes them a healthier choice for maintaining a balanced diet and supporting proper neuronutrition. 

While natural sugars in whole foods are generally considered healthier than sugar additives in ultra-processed foods, consuming them in moderation is still essential. When we overindulge in sugar, regardless of its source, our bodies cannot differentiate if we have had a glass of grape juice or a bag of grape jelly beans. 

Consuming no more than 10% of your daily calories from added sugar is recommended (from a nutritionist’s standpoint, even this is too much!). Otherwise, too much sugar from natural sources or sugar additives can lead to weight gain and an increased risk of chronic diseases like type 2 diabetes, tooth decay, obesity, and heart disease. 

Excessive sugar intake can also contribute to inflammation in the body, which scientists have linked to assorted health problems. Numerous studies have demonstrated that high insulin levels, known as “hyperinsulinemia,” significantly increase the likelihood of developing Alzheimer’s. Moreover, medical experts believe that individuals with type 1 diabetes, who do not produce insulin, also have an increased risk of developing Alzheimer’s.

Bottom Line

Not all sugars are created equal, and the types of sugars we consume can significantly impact our health. 

While natural sugars in fruits, vegetables, and dairy products provide essential nutrients and energy for our bodies, sugar additives in processed foods can lead to adverse health effects. It’s necessary to be mindful of the types of sugar we consume and strive to get most of our sugar intake from whole foods whenever possible. 

Limiting our consumption of added sugars is one of the most significant steps toward achieving and maintaining optimal health that we can make.

In conclusion, it is necessary to choose a variety of life-affirming whole, nutrient-dense foods, such as vegetables, fruits, whole grains, lean proteins, and healthy fats, to maintain a healthy lifestyle. So, reach for the natural sugars found in whole foods over sugar additives whenever possible.

Need more help?

If you struggle with a sugar addiction or can’t seem to drop added sugars from your diet, consider reaching out for support. You don’t have to go it alone!

I have helped many people get off the sugar roller coaster and shake their sugar addiction for good. If you need support doing the same, please know there is hope! Contact me at kelly@HappiHuman.com to get started today!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

How would you like to boost your child’s self-confidence, teach them valuable skills they will have for life, and support them in building a healthy relationship with food all at the same time?

It all starts with teaching them how to cook!

Regardless of their age or your confidence in the kitchen, getting your kids involved in cooking will prove invaluable in the long run!

The importance of teaching your kids how to cook

Neuronutrition for Optimal Performance

This complete transformative program is designed to optimize the health of your most important organ - your brain! Whether you are dealing with neurofatigue, memory problems, difficulty focusing, anxiety, TBI, or post-concussive symptoms, this program is designed to help. It all starts with a comprehensive analysis of what is happening on the inside - a place no one ever looks!

Your highly individualized program is then devised based on your unique needs. Throughout the program, you are in the driver’s seat. You dictate how quickly or slowly we proceed based on your current state, abilities, and needs. As a bonus, sessions will be recorded and made available to you, so you can rewatch, revisit, or relearn topics as necessary.

Regardless of your current situation, let us uncover the source of your issues and use natural means to help you improve memory and focus, enhance cognitive performance, restore energy production, and age gracefully. It’s never too late to start!

What exactly is Neuronutrition?

Simply put, Neuronutrition is food for the brain. We utilize a four-prong targeted approach to nourish the mind and promote optimal neurological health. Our approach includes:

• Feeding the brain specific nutrients it needs to function optimally

• Removing certain foods that are toxic to or damage the brain

• Making simple lifestyle tweaks

• Adding the right targeted supplements for you, as needed

The right nutrients for the brain will increase neurotransmitters that positively affect mood, cognition, and energy levels. At the same time, proper neuronutrition will increase cerebral blood flow, reduce oxidative damage, and minimize inflammation in the brain, all while restoring energy production, improving memory, and enhancing cognitive function.

All this can lead to:

• No more brain fog

• Improved mental clarity

• Reduced anxiety and depression

• Improved memory

• Better sleep

• Better focus and concentration

• More energy

• Reduced neurofatigue

• Fewer headaches

• Greater vitality

Neuronutrition has extensive and far-reaching effects. It can benefit anyone, especially:

• Those who want to look and feel their best for as long as possible

• People who want to maintain a sharp memory and cognitive function as they age while preventing or slowing the progression of dementia

• Executives looking to excel at work and advance their career

• Students wanting to maintain focus and get ahead of their competition

• People wanting to improve their brains and bodies for the rest of their lives

• And those who struggle with any type of mental health issue

Our Neuronutrition for Optimal Performance Program can help you, too!

The program includes:

• Ten private sessions

• Access to session recordings for your future reference

• A personalized nutritional plan designed specifically for your unique needs and symptoms

• Recipes to pick from each week to get you started and keep you focused

• Printable PDF handouts; containing checklists, educational information, or cooking tips

• Unlimited email or phone support throughout your journey

Are you ready to eat for performance? Inquire about pricing for this unique program today so you can start building a better brain to build a better life!

Cooking is a skill that everyone should leave home knowing how to do. 

One of the best ways to ensure that your kids are fully functioning adult humans is to teach them to cook as they grow. It might get messy, but that is ok! Messes happen, and it’s part of the process of teaching your kids how to be good, attentive cooks - plus, a little mess never hurt anyone. 

Whether you want them learning how to make fudge or you want to teach them a full Japanese sushi meal, you could be offering your children an exciting experience. 

Who doesn’t want to chop and peel and cook? Who doesn’t want to model after their parents? Children watch even when you don’t think they’re watching! So, if you bring them into the kitchen while you cook, you become a big influence on them - which is what you want! 

You may also like

I waited six months to reach out to Kelly before I finally decided to take a risk and invest in her Jumpstart program. I didn't expect that she would have so much insight into emotional wellbeing, nor did I expect her practical advice to make such a positive difference so quickly. I gained everything I'd hoped, and more, from my three months of working with her.

Paige W. British Columbia

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Five surprising reasons why you should teach your kids how to cook 

So, why should you teach your kids to cook?

Here are five good reasons why:

1. Cooking is an essential life skill. As we said, you need to push your kids into the world in a way that allows them to function, and that means that they need to know how to cook. Parents have the chance to educate their children, and this is your chance to see that you have confidently done your job well!

2. You could encourage them to try new things. Got picky eaters in the house? When children put together their own dinners, they may feel inspired to try something new. Work through cookbooks with your children and let them choose which things that they’d like to cook. They can then learn how to put a recipe together at the same time.

3. They will develop their palate. Children do not have the capacity for a full palate, but as they age, they can grow into one that works. Tastes change as we get older and they will be able to see fresh, whole and brand new ingredients come together to create something amazing.

4. You get quality time together. Even when you go out with your kids, the little things often help create those core memories. Cooking is an exciting family activity, and when you teach your children to cook, you spend quality time in the kitchen with them. You can make this work as a family from a very young age!

5. It’s an excellent introduction to nutrition. Children need to be educated on nutrition in a way that doesn’t make them fearful around food. Fostering a good relationship between your child and their diet is important if you want them to have a healthy relationship with food (which parent doesn’t want this for their child?). It’s also a good way to discuss the fact that food is fuel.

Meal Planning

If you recognize the importance of teaching your kids how to cook and be able to nourish themselves when they venture into the world on their own, starting at a young age is key.

Get them interested in finding and reading recipes, gathering ingredients and shopping for what they need, reading nutritional labels, choosing the healthiest choices available, then putting everything together to create a delicious meal the whole family can enjoy.

This will boost their self-confidence, teach them valuable skills they can rely on for life, and support them in building healthy relationships with food.

At HappiHuman.com, we get that only some parents have these skills, so teaching your kids about proper nutrition and fostering a healthy eating relationship can be a challenge. If you’d like support in this area, we’re here to help.

Consider trying a month’s worth of meal plans. We’ll take the guesswork out of what to make by creating a healthy whole food-based meal plan for you that will feed the entire family. You can choose from a general whole food plan, a brain-healthy plan, or let us create a custom plan based on your family’s unique needs and dietary requirements.

If you’d like to start a little simpler, perhaps consider one of our recipe e-books. Each recipe e-book contains more than 30 simple and delicious recipes to help you get started for only $9.97 each.

Not sure what’s best for you or what to choose? Contact us for advice.  

Conclusion

Get your kids in the kitchen this weekend and teach them everything from selecting recipes to measuring and weighing ingredients. Then put it all together to create a wholesome meal. When you do this, you help your kids develop core skills in the kitchen they will have for life!

As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.

And if you haven’t already done so, please head on over to YouTube to join me there or sign up to receive my newsletters for more information about brain health, neuronutrition, lifestyle tips, and general nutritional advice. Of course, if I can help you or a loved one with your nutritional needs, make an appointment to see me today!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

It’s that time of year again! Time to trade the flip-flops and tank tops in for sneakers and backpacks.

As we get ready to send our little ones back to school for another year, we arm them with all the school supplies they need, neatly tucked into that new backpack. We make a special event out of back-to-school clothes shopping and be sure to fit those growing feet with larger shoes. 

But have you ever wondered if there was anything else you could do to support your child’s needs? 

What about their nutrition? What healthy foods should you fill their lunch kit with that will not only taste great but also support the needs of their growing brain? 

Getting proper nutrition is essential for healthy brain function - regardless of whether we’re 8 or 88. So if you’ve ever wondered how best to keep your child’s mind sharp or improve their cognitive function, you’ll want to pay attention as we explore how to feed your child’s brain.

How foods impact mood

Neuronutrition for Optimal Performance

This complete transformative program is designed to optimize the health of your most important organ - your brain! Whether you are dealing with neurofatigue, memory problems, difficulty focusing, anxiety, TBI, or post-concussive symptoms, this program is designed to help. It all starts with a comprehensive analysis of what is happening on the inside - a place no one ever looks!

Your highly individualized program is then devised based on your unique needs. Throughout the program, you are in the driver’s seat. You dictate how quickly or slowly we proceed based on your current state, abilities, and needs. As a bonus, sessions will be recorded and made available to you, so you can rewatch, revisit, or relearn topics as necessary.

Regardless of your current situation, let us uncover the source of your issues and use natural means to help you improve memory and focus, enhance cognitive performance, restore energy production, and age gracefully. It’s never too late to start!

What exactly is Neuronutrition?

Simply put, Neuronutrition is food for the brain. We utilize a four-prong targeted approach to nourish the mind and promote optimal neurological health. Our approach includes:

• Feeding the brain specific nutrients it needs to function optimally

• Removing certain foods that are toxic to or damage the brain

• Making simple lifestyle tweaks

• Adding the right targeted supplements for you, as needed

The right nutrients for the brain will increase neurotransmitters that positively affect mood, cognition, and energy levels. At the same time, proper neuronutrition will increase cerebral blood flow, reduce oxidative damage, and minimize inflammation in the brain, all while restoring energy production, improving memory, and enhancing cognitive function.

All this can lead to:

• No more brain fog

• Improved mental clarity

• Reduced anxiety and depression

• Improved memory

• Better sleep

• Better focus and concentration

• More energy

• Reduced neurofatigue

• Fewer headaches

• Greater vitality

Neuronutrition has extensive and far-reaching effects. It can benefit anyone, especially:

• Those who want to look and feel their best for as long as possible

• People who want to maintain a sharp memory and cognitive function as they age while preventing or slowing the progression of dementia

• Executives looking to excel at work and advance their career

• Students wanting to maintain focus and get ahead of their competition

• People wanting to improve their brains and bodies for the rest of their lives

• And those who struggle with any type of mental health issue

Our Neuronutrition for Optimal Performance Program can help you, too!

The program includes:

• Ten private sessions

• Access to session recordings for your future reference

• A personalized nutritional plan designed specifically for your unique needs and symptoms

• Recipes to pick from each week to get you started and keep you focused

• Printable PDF handouts; containing checklists, educational information, or cooking tips

• Unlimited email or phone support throughout your journey

Are you ready to eat for performance? Inquire about pricing for this unique program today so you can start building a better brain to build a better life!

There’s no question that what we eat plays a major role in not only how we feel but our moods and behaviour, as well. The same goes for our kids.

Studies consistently show that children who eat diets containing more fruit and vegetables have better mental health and well-being than those who don't. And children whose diets contain little to no nutritional value, like those containing excess saturated fat, refined carbohydrates, and processed or deep-fried foods, are more likely to experience poor mental health, reduced resiliency, and behaviour issues.

Excess sugars, artificial food dyes, flavour enhancers, and ultra-processed foods are most likely to blame - especially when consumed by children sensitive to any of these compounds or those who are neurodiverse. 

When children have sensitivities or allergies to certain foods, it can manifest as mood disturbances or behaviour issues. Common culprits include gluten, dairy, artificial additives, and food dyes. Identifying and addressing these sensitivities can go a long way in alleviating mood-related symptoms and promoting emotional well-being.

Moreover, additives and refined sugar rob a growing brain of the nutrients it needs to thrive!  

Knowing that foods can change a child’s brain’s chemistry and function, focusing on the best ones - those that support positive moods, improve well-being, and encourage healthy minds at any age is essential!

You may also like

I waited six months to reach out to Kelly before I finally decided to take a risk and invest in her Jumpstart program. I didn't expect that she would have so much insight into emotional wellbeing, nor did I expect her practical advice to make such a positive difference so quickly. I gained everything I'd hoped, and more, from my three months of working with her.

Paige W. British Columbia

Why Choose Me?

I never met a person that didn’t have some resistance to change. I take the time to get to know my clients fully, find their internal motivation and set them up for long-term success that’s personalized.

Whole Foods for the win!

Some of the best foods to feed your child’s brain include a variety of nutrient-dense whole foods that contain ample protein and various vitamins and minerals to support the overall health of our children as well as the health and function of their brains.

• Protein - Protein stabilizes blood sugar levels to stabilize moods, boosts concentration, improves mental clarity, increases brain energy, and provides the necessary building blocks for proper brain health. So, regularly incorporating protein-rich foods into your child’s diet is crucial. Some tasty options include fish, chicken, turkey, grass-fed beef, beans, raw nuts, cheese, and high-protein vegetables like broccoli and spinach.

• Eggs - Pasture-raised eggs contain protein and healthy fats the brain loves, like choline and omega-3 fatty acids. A hardboiled egg or two would make an excellent mid-day snack to keep your child’s brain sharp!

• Berries - Any berry makes the perfect brain food. They are loaded with antioxidants and vitamins that keep the brain sharp and improve communication between brain cells. Blueberries can also improve memory, so be sure to add a variety of delicious berries to your child’s diet.

• Fish - The omega-3 fatty acids in fish like salmon and mackerel are essential. They play a vital role in brain health by enhancing brain function, improving mood stability, and fostering emotional resilience. Kids who don’t get enough omega-3s are more likely to develop depression or behavioural problems. If your child is not a fan of fish (I get it!), consider adding other forms of omega-3s to their diet, like walnuts, chia seeds, and flaxseeds or look into supplementation.

• Fruits & vegetables - We can’t discuss brain health without mentioning produce, as it offers multiple health benefits. You can’t go wrong with any fruits or vegetables. But if you have a picky eater, keep trying different ones until you discover some winners. And aim for fruits and vegetables of various colours, as each colour contains its own phytonutrient profile and can provide the essential vitamins, minerals, and antioxidants your child needs to support their brain health and emotional stability.

• Nuts & seeds - Nuts and seeds are loaded with quality fats that help the brain function and keep it running at optimal speed. While all nuts are excellent, some of the best ones that support brain health are almonds, pistachios, walnuts, cashews, pecans, flax seeds, pumpkin seeds and hemp hearts.

Note: Because many schools are nut-free, they can make the perfect after-school snack at home or when you’re on the run. Make your own healthier trail mix by combining various raw nuts with pumpkin seeds, a few pieces of dried fruit, and a little dark chocolate.

Luckily, there are many ways to incorporate these delicious, nutritious, mood-boosting foods into your child’s diet!

Lunch box suggestions that will fuel your child’s brain:

• Natural turkey slices with cheese, pumpkin seeds, and berries.

• Turkey, avocado, and hummus wrap with fruit.

• Turkey and hummus sandwich with fruit.

• Homemade chicken and vegetable soup served with fresh fruit.

• Spaghetti squash and meatballs in tomato sauce.

• Hardboiled egg, cheese, veggie slices, and fruit.

• Lettuce-wrapped tuna salad and apple slices.

• Tuna and chickpea wrap.

• Avocado and beef quesadilla.

• Hummus with crackers, cheese, veggie slices, and berries. 

• Spinach and sweet potato egg muffins.

• Trail mix containing various raw nuts, pumpkin seeds, dried fruit, and a little dark chocolate.

• Yogurt with sunflower seed butter, hemp hearts and an apple. 

The options are endless! But the bottom line is if your child has difficulty paying attention or completing tasks, their mind wanders, or they tend to misbehave, their nutritional status may be worth investigating.

We know how important a balanced diet is for our children’s growth and development. But we often overlook the profound impact that food choices can have on their mood, emotions, and overall well-being.

By prioritizing their nutritional needs, we empower our children to thrive physically and emotionally, setting the stage for a brighter and happier future, as well as a productive school year!  

As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.

And, if you’d like individual help or support in how to nourish your growing family or would like to start the school year off right with a simple (and delicious) meal plan the entire family will love, please contact me to get started today!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.

After 9 months of being pregnant, you may have gained some additional ‘baby weight’ caused by cravings and less exercise (and eating for two). Certain muscles may have also been weakened by the process of childbirth (i.e. pelvic floor muscles). 

Exercising can help you to lose the baby weight and strengthen weakened muscles, while also being good for your mental health. 

That said, you need to be careful of which exercises you do - especially straight after giving birth. You may have birth injuries that need to heal, and certain exercises could aggravate these injuries. To make sure that this doesn’t happen, it’s therefore important to be aware of exactly which exercises you can do. 

This post lists a few exercises that can be included into a postpartum workout while still allowing your body to recover from childbirth.

Walking

Jumpstart Your Health

Help jumpstart your journey to improved health in just 6 weeks! This starter package includes a comprehensive Initial Consultation plus 3 follow-up sessions, conducted every other week, to ensure you are on the right track.

This package is perfect if you are looking to jump-start your health, gain a deeper understanding of what your individual body needs to thrive, and want a little extra support and accountability. It’s also for those who have a specific health concern or condition, don’t feel well and want to feel better, are interested in taking proactive measures now to prevent illness in the future, or want to look and feel their very best. Throughout the program, we will explore your current diet, lifestyle, emotional state, and sleeping patterns, to uncover the hidden reasons behind your health issues. With your priorities and goals in mind, we will create a sustainable and personalized program to help you reach your health and wellness goals.

The best part? You don’t have to go it alone! The included follow-up sessions are designed to help you follow-through with your program, maintain accountability, and ensure you are on the right track. We are in this together.

Let us help you jumpstart your health today!

We will be with you every step of the way to help you on your journey to improved health over these 6 weeks.

Each follow-up session will allow us to review your goals, milestones, and obstacles, as well as provide additional information and action items to keep your progress moving in the right direction. We can also fine-tune your program and make the necessary changes to better suit your evolving dietary and lifestyle needs.

Following each session, you will receive additional strategies, recipes, and reference materials as needed, along with a summary of the recommendations we discussed emailed to you.

• Initial Assessment

• Customized nutrition program

• 3 follow-up sessions (30 minutes each)

• Email support between appointments

• Private chat is also available

• The option to purchase additional follow-up sessions as needed

Walking may well be the best exercise you can do after childbirth. 

Such exercise can strengthen muscles in your stomach and back in a gentle way, while also having benefits for your mind. You can start walking pretty much straight after giving birth (just keep it slow).  

Going for a walk is also something easy that you can do with your baby - although you may want to push them in a pram rather than carrying them in a sling for the first week or so.

Kegels

You may have heard that pregnancy stretches and weakens your pelvic floor muscles - but what exactly are these muscles? Basically, they control how we pee and poo, as well as play an important role when having sex. When pelvic floor muscles become too weak, our control over all these functions can be reduced. 

Some new moms end up needing pelvic health physiotherapy, but many are able to strengthen pelvic floor muscles alone by practising exercises called kegels. These exercise help tighten your pelvic floor muscles - while also often being beneficial for your stomach and back muscles.

How do you do kegels? Below are three examples:

• Cat-cow stretches: These exercises are done on your hands and knees. Alternate between arching your back up (like a cat) and then lowering your back while raising your butt up in the air. 

• Hip raises: Also known as a ‘bridge’, these exercises involve lying on your back with your knees bent. You then raise your hips and pelvis up while keeping your feet and shoulders on the floor.

• Leg extensions: Leg extensions can be carried out by lying on your back and raising one leg at a time. Avoid raising both legs off the floor together as this may cause too much strain on your core which could aggravate birth injuries.