How Your Brain Responds to Processed Food

Can your brain become addicted to processed food? According to recent podcast guest Dr. Joan Ifland, who recently published the textbook on processed food addiction, our brains are extremely susceptible to processed food addiction. In this recent episode, she explains why we get addicted to processed food, how the food companies encourage it, and how the healthcare system gaslights patients who can’t get out of the addiction cycle.

Download and listen to the episode here, or find wherever you get podcasts.

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Favorite Foods for Brain Health

I love supporting my mental health through nutrients from food. When I stopped dieting and started focusing on ADDING colorful variety and nutrient density, it was a much needed mindset change.

This helped me to learn to listen to my body’s needs, instead of viewing my body as a project I needed to perfect and relying on diet and food companies’ marketing instead of my own intuition.

I spent many years choosing food items with the marketing phrases “diet,” “reduced fat,” “low fat,” “low calorie,” and “sugar free,” never knowing that those things were harming my mental health.

It has been so freeing to find what nourishes my unique body and not being enslaved to anyone else’s rules. These three categories (protein, veggies, and fiber) are things I have learned make me feel great when I include them every day!

What are your must haves? My guess is yours might look different than mine, which is a beautiful, bioindividual thing!

It’s Not Either/Or; It’s Both/And

I started my website four years ago because I wanted to share my story of surviving mental illness, and I wanted to give hope for healing for those that are continuing to struggle with errors. I wanted to share how it isn’t just chemicals in the brain, how it isn’t just in your head, and how there are very real physical deficiencies and imbalances at play, just as much – if not more than – imbalances at the brain level.

I have never been anti-medication, and I have never recommended anyone go off their medication without consulting their health practitioner. But I have always wanted to be realistic about the risks that come with taking medication. While medication may have served its purpose for me in the short term, there were plenty of unpleasant side effects I experienced when I took the wrong medication, or medication at too high of a dose, or because the medication I was given didn’t fit the disorder that I was experiencing. I never hallucinated or heard voices or saw strange things… until I started taking an antipsychotic.

With that being said, there are plenty of people in the world that do benefit from medication and will need to be on that medication long-term. For other people, there may be different solutions that improve their quality of life more than medication does. There is no one-size-fits-all to mental health.

I started my podcast because I wanted to seek out experts in the field who are doing things differently, who are looking for new solutions to an age-old problem that isn’t being solved with medication and talk therapy alone.

Because of what we know of the gut-brain connection, the HPATG axis, the vagus nerve, and even mitochondrial function, we know that there is so much going on under the surface when it comes to mental and physical health. We know that our body works as a network, one huge spiderweb, and nothing occurs on its own.

We are living in a time when everything is being polarized and divided into either/or categories. If you look at alternatives to medication or vaccines, you must be anti-med or anti-vaccine. If you take medication, you must be anti-natural health. If you are promoting any kind of nutritional support, you must be promoting dieting. These things aren’t true. It isn’t either/or. We can live in a both/and world.

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Why Glutathione May Be the Missing Puzzle Piece in Your Health

I’ve never devoted an entire episode to ONE powerful antioxidant, but thanks to my guest, Dr. Nayan Patel, this discussion about glutathione is fascinating.

Dr. Patel is an internationally recognized expert, consultant, lecturer on glutathione, and has been a respected pharmacist for twenty-five years. Dr. Patel received his PharmD degree from the USC School of Pharmacy, where he now serves as an adjunct faculty member. He has traveled the world educating practitioners and pharmacists on advanced biochemistry and anti-aging science. His book, “The Glutathione Revolution” is available now.

Download and listen to this episode here or listen wherever you get podcasts.

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Five Things I Do For My Mental Health Every Day

While I was officially given a mental illness diagnosis over 22 years ago, I struggled long before that.

That means I’ve spent most of my life battling my brain.

These five things help me manage my symptoms and keep me checking in with myself. When I’m feeling off, I check in and ask myself how I’m doing in each category.

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Super Spinach and Artichoke Dip – and Other Healthy Game Day Appetizer Ideas

It seems that every game day side item is loaded with cheese, cheese, and more cheese…in the form of cream cheese, sour cream, shredded, melted (called “queso” if you live in Texas), and maybe yogurt if someone is getting creative. I love dairy just as much as the next person, but it doesn’t always make me feel my best, and I’m pretty picky about when I choose to consume it. So I wanted to offer a few of my favorite non-cheese game day side options.

  1. Spinach and Artichoke Dip

All right, this recipe is not my own creation. I like to give credit where credit is due. The original recipe is here. It’s delicious, and doesn’t taste dairy free at all!

Continue reading “Super Spinach and Artichoke Dip – and Other Healthy Game Day Appetizer Ideas”

75 Hard? That’s a Hard Pass… And Here’s Why

To all my hard-working, go-getting, goal-digging female friends:

Oh, how I wish I could sit you down and tell you how amazing you are and how hard your body works for you to keep you alive. How I wish you could truly see yourself the way I do. I would tell you to take a big deep breath in through your nose and out through your mouth. I would remind you that your body is safe. Your body is on your side.

Instead, I see the pressure. The pressure to punish the female body. To do extra hard things (as if your body isn’t working hard enough already). The latest and greatest in this masochistic movement masquerading as “discipline” is the 75 Hard program.

In case you’re unfamiliar, let me break it down for you.

In a program designed by a man (we’ll get back to that in a minute), it aims to promote mental toughness by engaging in the following activities DAILY for 75 days. Apparently, if you mess up, you start over.

  1. Follow any food plan designed for your goals, but zero alcohol and no cheat meals.
  2. Complete two 45-minute workouts every day – one of them outside.
  3. Every day, drink a gallon of water.
  4. Every day, read 10 pages of an educational or self-improvement book.
  5. Every day, take a picture of your progress.

Okay, at first glance it really seems like a great combination of holistic health – we’ve got the food piece, the movement, hydration, internal processing…. but hold up. A picture? Every day?

That’s the first thing that stands out to me that is troubling. I’ve posted many times about my personal issues with before and after pictures, so I can’t imagine the obsession a daily picture would create in me. I can just picture myself zooming in on every single roll, bulge, speck, spot, zit, crease, and stance. Making sure my pose is the exact same every day, or sucking in, not sucking in, sticking the hip out here, booty out there. Man, by the time picture time is over I could’ve been reading my 10 pages from a book! This seems to be quite triggering for anyone who struggles with body image issues – which is probably the exact type of person targeted for a program like this. Big nope for me.

Now, let’s get back to the whole “program started by a man” thing. I’m sure Andy Frisella is a very motivating person. He’s a CEO of a large company, and he gets things done. He’s created a movement. But Andy’s body is driven by a different kind of rhythm in order to get work done – the circadian rhythm. And while we females have a circadian rhythm as well, we also have something called an infradian rhythm. And where we are in that infradian rhythm – meaning, which phase of our menstrual cycle we fall into – makes a huge difference in how our bodies are going to be functioning optimally.

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The Items I Always Include on My Grocery List

Every week, usually Thursday or Friday, my husband and I plan our meals for the following week. We choose three meals, without a specific day in mind when we’ll make them, which gives us room for leftovers or unexpected events. We are pretty flexible, loosely scheduled people – so this works for us.

While the meals vary because I can’t have the same thing every week for dinner, there are some items on our list that don’t change. Since I like to leave wiggle room for the unexpected, there are pantry and fridge stocking items that I always try to include – just in case.

What follows are the items I make sure to have present as much as possible. They’re in no particular order, but I may have saved the best for last. 🙂

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Easy Ways to Boost Kids’ Brain Power for the Best School Year Yet

Kids are going back to school and facing loads of uncertainty and stress – more than ever before. How can we boost kids’ brain power so they can optimize their learning potential and thrive?

Patricia Wilkinson is a parent coach, mom of two, veteran teacher, and coauthor of Brain Stages: How to Raise Smart, Confident Kids and Have Fun Doing It.

In this episode, she shares many practical tools to help kids stay alert and motivated, even during the most challenging school year. Download here or listen wherever you get podcasts.

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Nourishing Brain Bowls – the Non-Recipe You Need to Make Life Easier

It is hard to keep whole food nutrition in mind during stressful times. Often it seems easier to rely on takeout and pizza delivery than cooking, but I want to share my favorite method for stress-free cooking – Brain Bowls!

I could call it the “throw it in a bowl” method of cooking, but it doesn’t have quite the ring to it. I love a good acronym, so I’ve broken down the word BRAIN to help you build your own easy, nutrient-dense, brain-fueling bowl.

Easy Brain Bowls

B – base of greens or grains. I like quinoa, rice, or chickpea pasta. When I don’t want the heavier carb load, I use kale or arugula. Spinach is a great option for those who can tolerate it as well!

R – rainbow of veggies. Sauté, roast, air fry… throw on some avocado oil, your favorite seasonings, and cook them to your preferred texture. It can be a mix of raw or cooked veggies. I always aim for a minimum of three different colors or types. Frequent flyers are bell peppers, onion, broccoli, cauliflower, cabbage, brussels sprouts, white potatoes and sweet potatoes.

A – add your protein. Quality is important here to maximize nutrients. I love grass-fed ground beef, organic, pasture-raised chicken or eggs, or wild caught salmon or other fish.

I – include your favorite sauces, dressing, or spices. Stay away from any sauce/dressing that is made with vegetable, canola, or soybean oil. Those oxidize under high heat temps (like your digestive system), which sends free radical damage through your body – something your brain doesn’t need. I love Primal, Siete, Tessemae’s, and New Primal brands.

N – nuts or seeds for some crunch! I love throwing on pepitas, sunflower seeds, sesame seeds, walnuts, slivered almonds, chia seeds, etc. Get creative!

The best part of this recipe is that you don’t need to be a chef or even follow a recipe. The more comfortable you are with throwing things together, the more you’ll sustain it – and the more you’ll get more creative as you go!

Want more food support? Registration is open for Feast 2 Fast Back-to-School Reboot, starting August 16. Feast 2 Fast is my four-week online coaching program that enables you to tune in to the needs of your body and learn to incorporate a wide variety of foods into your diet to optimize your metabolic health. No counting, tracking, or starving. Click here to learn more information and sign up.