Color My Food, Nutritional Therapy

💖 Make your kitchen your brain health ally 🧠🙌

A well-stocked pantry isn’t just convenient, it’s one of the best ways to set yourself up for success.

When nutrient-dense staples are on hand, balanced meals become easier and stress around food melts away. Pantry staples like nuts and seeds, oats, tinned fish, ghee, and spices aren’t just shelf-stable; they’re packed with protein, healthy fats, fiber, and micronutrients that nourish the body on a deeper level.

For NTPs these basics are more than ingredients; they’re teaching tools. They help clients move from quick fixes and convenience foods to nutrient-dense choices that support digestion, blood sugar balance, and long-term health.

Because real change doesn’t come from restriction, it comes from having the right foundations in place.

❤️
“There is something powerful about seeing nature remember what it was designed to do” 🌳✨

For the first time in nearly a century, something remarkable is happening on the American prairie.

The bison are moving together again.

To many people, that might sound like a simple conservation success story. But on the grasslands, it means much more than the return of an iconic animal.

For thousands of years, vast herds of bison shaped the landscape as they traveled across North America. Their hooves broke up compacted soil. Their grazing encouraged new plant growth. Their waste returned nutrients to the earth. Every step they took helped create the conditions that countless other species depended on.

The prairie wasn't just home to bison.

It evolved alongside them.

When bison populations collapsed and their movements were restricted, the grasslands lost one of their most important natural forces. The rhythm that had sustained these ecosystems for generations was interrupted.

Now, that rhythm is beginning to return.

As herds move across larger landscapes once again, they are helping restore healthier soils, stronger plant communities, and richer habitats for birds, insects, and other wildlife. What may look like a herd crossing a field is actually a chain reaction of renewal spreading across the ecosystem.

There is something powerful about seeing nature remember what it was designed to do.

The return of bison migration reminds us that conservation is not always about building something new. Sometimes it's about restoring what was lost and giving the natural world the chance to heal itself.

A century later, the prairie is hearing familiar footsteps again.

And with every mile the bison travel, the land grows a little stronger.

Brain care is self-care.

We often think about health in separate categories.

Physical health.
Mental health.
Emotional health.

But your brain is involved in all of it.

How you think.
How you feel.
How you respond to stress.
How you connect with others.
How you move through your day.

This is why I believe a brain health lifestyle is one of the most empowering approaches to wellness.

Not because it focuses on one symptom.
Because it supports the whole system.

Small daily choices make a difference:
🌿 nourishing food
🌿 movement
🌿 restorative sleep
🌿 stress resilience
🌿 meaningful connection
🌿 time in nature

When we care for the brain, we're investing in how we experience our lives.

And how we show up for the people we love.

💬 When you think about your future self, what aspect of brain health matters most to you?

Energy?
Focus?
Mood?
Memory?
Resilience?

💖 -- Let's take inspiration from our non-human friends, who never question their power and belonging.

💖💖💖

Responding with appreciation, care, or compassion can help you see opportunities that stress might obscure…

Oh joy!

On an evening walk with a friend beneath a canopy of magnificent old trees, we heard an incredible commotion overhead.
It stopped us in our tracks.

We looked up and spotted a nest of large birds tucked high among the branches.

Then another.

And another.

Before long, we realized we were standing beneath an entire rookery — a nesting colony of herons and egrets — right here in Houston, just a few miles from downtown!

We counted eight nests.

There may have been more hidden among the leaves.

As if that wasn't astonishing enough, a Black-crowned Night Heron calmly strolled past us a few minutes later. 😳😍

Nature is amazing, if only we stop and notice. 🌳
One of the greatest challenges to brain health today isn't a lack of information.

It's the constant competition for our attention.

Yet moments of wonder have a remarkable way of cutting through the noise.

For a few minutes, there were no emails, no texts.

No phones.

Just curiosity.

Awe.

And the joy of discovering something unexpected.

Perhaps that's one reason experiences like this feel so restorative.
They bring us fully into the present moment. ✨

This week, I hope you encounter something that makes you pause and say:

"Wow, I never noticed that before." 🌿

💬 What is the most surprising thing you've discovered close to home?

❤️this!

Resilience isn’t something you’re born with —- it’s something you build 🙌

10 Life Lessons in Resilience https://buff.ly/1dWEpgt

Resilience isn’t something you’re born with—it’s something you build. 💪🧠
It’s not a fixed trait. Resilience includes behaviors, thoughts, and actions that can be learned and developed—by anyone, at any age. It's really about how well you brain handles stress. Discover what neuroscience says about how to strengthen your brain’s ability to bounce back.

Your kitchen can be one of your greatest allies in a brain health lifestyle.

A simple plan reduces decision fatigue.
And when nourishing choices are easier, consistency becomes easier too.

How?
BREAKFAST
Keep one reliable staple on hand:
🥣 granola + yogurt + seasonal fruit
Then rotate between 2 nutrient-dense breakfasts:
🍳 egg casserole
🥣 protein oatmeal or quinoa bowl

DINNER
Choose 2 anchor dinners each week.
Make enough to eat twice or repurpose.
Think:
🐟 sheet pan salmon + vegetables
🍖 meatballs or meatloaf
🍲 enchilada skillet
🍗 roasted chicken + root vegetables
🥘 masala or dahl

Cook once. Eat 2–3 times.
Use leftovers for:
→ salads
→ wraps
→ grain bowls
→ quick weeknight dinners

Less decision fatigue.
More nourishment.
More steady energy.
More capacity for what matters most.

💬 What is your favorite "anchor dinner" that works every time?

Yes!💖

🌟🥒🥕 Why You Should Choose Organic:
► https://herbshealthhappiness.com/choose-organic/?i=f

The brain needs plenty of vitamins, minerals, essential fatty acids, and amino acids to function well. It does not need all the ultra-processed foods that most Americans are eating. The average American diet has only 1.5 servings of vegetables, with 60% of calories coming from added sugars and white flour which have been stripped of vitamins, minerals and essential fats (70% for children).

The most important first step is to eat more non-starchy vegetables and berries. Next, try to add more nuts, spices, and grass-finished meats and wild fish for the omega-3 fatty acids. Consuming added sugars and flour-based products increases risk for early dementia, while eating more whole, natural foods supports better brain health.

Brain Fog, Cognitive Decline & Brain Health Support | Dr. Terry Wahls Brain fog, memory lapses, and declining focus are not symptoms to ignore. Learn lifestyle, nutrition, and supplement strategies Dr. Terry Wahls recommends to support long-term brain health.

"brain fog is often influenced by factors we can address.

Poor sleep.
Chronic stress.
Nutrient deficiencies.
Sedentary lifestyles.
Excess sugar and ultra-processed foods.
Even certain commonly prescribed medications can impact memory, focus, and cognitive function.

The biological processes that contribute to cognitive decline often begin decades before a diagnosis of dementia. That means we have an opportunity to take action now."

Many people assume brain fog is just part of getting older.

I don't.

I've seen brain fog affect people living with autoimmune disease, chronic pain, diabetes, traumatic brain injury, depression, and many other conditions. Since 2020, I've also seen it become increasingly common across all age groups.

The good news is that brain fog is often influenced by factors we can address.

Poor sleep. Chronic stress. Nutrient deficiencies. Sedentary lifestyles. Excess sugar and ultra-processed foods. Even certain commonly prescribed medications can impact memory, focus, and cognitive function.

The biological processes that contribute to cognitive decline often begin decades before a diagnosis of dementia. That means we have an opportunity to take action now.

In my latest article, I explore the lifestyle, nutrition, and supplement strategies I use to help support better brain health and cognitive resilience.

Read the full article: https://terrywahls.com/blog/brain-fog-lifestyle-factors-and-supplements-for-brain-health/

"Exercise is widely known for building stronger muscles, but new research suggests it also reshapes the brain in ways that improve endurance.

..When we lift weights, we think we are just building muscle.It turns out we might be building up our brain when we exercise."

The real reason exercise makes you stronger isn’t what you think Exercise may be training your brain just as much as your body. Researchers discovered that certain brain cells stay highly active even after a workout ends, and those lingering signals appear to help the body build endurance over time. In experiments with mice, blocking these brain cells prevented i...

Bean salads.

Simple to make. Easy to customize / mix & match
This is one way a brain health lifestyle can look in real life.

Why bean salads support the gut-brain connection
✔ Fiber nourishes beneficial gut microbes
✔ Plant proteins help support steady energy
✔ Beans provide essential minerals, vitamins and phytonutrients like polyphenols, carotene...that support mood, focus, and brain function
✔ Colorful vegetables, herbs, and spices increase nutrient diversity and phytonutrients

Together, they create a simple way to eat the Brainbow 🧠🙌
More colors.
More plant diversity.
More nourishment for your microbiome and your brain.
Cook once. Eat 2–3 times.

Serve:
→ alongside grilled fish, chicken, burgers, or pork tenderloin
→ over leafy greens for lunch
→ in grain bowls
→ tucked into wraps
Less decision fatigue → more nourishment in real life ✨

Here's a jumpstart from the blog archives
👉https://www.colormyfood.com/2021/08/bean-salads-that-beat-brain-fog/

My challenge for you this week:

How many colors can you add to your bean salad? 🫑🍅🌽🥭

Tell me your number below ⬇️ & I'll send you a quick guide + recipes: How to Build a Brainbow Bean Salad

Simple end of week meal - sheet pan shrimp fajitas 😋

- quality protein from freezer
- colorful carbs from plants remaining from the week
- functional spices

Cook once, eat 2 - 3 times

🌮 taco or burrito
🥣 grain bowl with leftover rice or quinoa
🥗 delicious, nourishing salad

What’s in your freezer or left over in your fridge that could become a sheet pan dinner?

Your body is always communicating.

Through digestion.
- Energy.
- Mood.
- Focus.

Bloating, reflux, constipation, low energy after meals, brain fog…
these aren’t random inconveniences to ignore.

They can be signals that your brain and body need support.

And awareness is often the first step toward feeling better.

One of the biggest shifts many women make is realizing:
how you eat can matter just as much as what you eat.
→ slowing down
→ chewing more thoroughly
→ eating in a calmer state
→ stepping away from screens and multitasking

These small daily rhythms influence digestion, nervous system regulation, nutrient absorption, and the gut-brain connection over time.

Not through diet nor restrictions.

Through consistency and awareness.

What’s one small shift that has helped you feel better after meals? 🌿

❤️ this

-- the modern world doesn't give your brain a break...

..even 2 minutes of silence helps your body relax

So powerful, so simple. I used to always have music, a podcast, news, something...in my car, now I just turn it all off a couple times a day when driving from A to B 🧠✨💖

Do you get moments of silence throughout the day?

What colors are on your plate today? 😊
🍅🥦🫘🥕🥬🍠🍇

Follow nature...

5 ways to support biodiversity and nature at home 🌳✨

The best skin care starts in your gut 🦠✨

Not Pinterest pretty 😅

Turkey Enchilada Skillet — one-pan comfort food with nutrient density built in 😋🙌

Quality protein + fiber-rich plant foods + fats from nature
→ nourishment that supports steady energy, digestion, mood, and the gut-brain connection

Built with:
→ ground turkey
→ beans
→ tomatoes + peppers
→ leafy greens
→ avocado
→ herbs + functional spices

Fiber helps nourish beneficial gut microbes — an important part of supporting mood, focus, and overall brain health.

Kitchen ally tip ✨
Cook once. Eat 2–3 times.

Turn leftovers into:
→ taco bowls
→ wraps
→ stuffed sweet potatoes

Less decision fatigue → more nourishment in real life 🌿

What’s your favorite “cook once, eat twice” meal? 👇

Nourish - A Brain Health Lifestyle Pillar

Yes! 🙌

If Organic Farming Is The Natural Way... 🤔
► https://herbshealthhappiness.com/if-organic-farming-is-the-natural-way/?i=f

Do you agree?

❤️💗💖✨

Nature paints peace into our lives, helping the mind rest and the heart remember gratitude…

“Studies have shown that
- green spaces improve urbanites’ mental health
- make summers more bearable
- and prevent flooding by soaking up stormwater…

…creating green spaces in communities is not only going to be making our communities more resilient, it’s going to be making people healthier.” 🌳🙌🦋

“It’s not just easy to miss, but often downright hard to notice. A simple patch of greenery in a city may seem like a blip in the concrete jungle, but it’s an extremely powerful way to solve a bunch of problems at once: Studies have shown that green spaces improve urbanites’ mental health, make summers more bearable, and prevent flooding by soaking up stormwater.

When these plots are planned — as opposed to letting vacant lots grow wild, which is valuable in its own right — they become extra powerful. You may have even enjoyed one without knowing it: the ‘pocket garden.’ Tucked into spaces accessible to pedestrians, like sidewalks, hospital grounds, and campuses, they can be engineered to turn heat-absorbing concrete into air-cooling oases packed with vegetation and seating for people to escape the metropolitan bustle.”

Matt Simon, Grist

This increasing prioritization of creating green spaces in communities is not only going to be making our communities more resilient, it’s going to be making people healthier.
👇
https://organicconsumers.org/pocket-gardens-the-tiny-urban-oases-with-surprisingly-big-benefits/

For more on the latest in health, environmental justice, and organic and regenerative agriculture, and to take action on the issues you care about from pesticides, to factory farms, and GMOS, Check out this week's Organic Bytes Newsletter!
👇
🍅https://orgcns.org/43m8MhQ

“Aspects of nature have been linked to 🌳cognitive function
🌻self-control behaviors among children
🦋a reduction in risk of many psychiatric problems later in life such as depression, substance abuse and eating disorders.

Exposure to nature can
- lower blood pressure
- slash the risk of diabetes
- and treat ADHD in a way similar liar to Ritalin.

Likewise early sounds like chirping crickets, and crashing waves can help us perform better in cognitive tests.” 🧠🙌

https://www.noemamag.com/society-needs-a-doctors-prescription-for-nature/?fbclid=IwdGRleASByexleHRuA2FlbQIxMQBzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEeLmLEy9VgO78hi8LjtS8TqJb_OSlpVQdtVuoGd3VI8mETMz3dCvdVQ-18aYs_aem_ht40g2IYUFjwEpsJ7YkXNw

Society Needs A Doctor’s Prescription For Nature | NOEMA Long treated as a backdrop to human life, the trees, babbling streams and rolling hills of the natural world could actually help repair society’s fraying social fabric.

Calm your mind. Calm your body ✨

🕊️The human brain and body evolved in nature. 🌤️🌳

Yet modern life keeps many of us indoors, overstimulated, rushed, and disconnected from the environments that once helped regulate us naturally.

Sometimes supporting the gut-brain connection begins very simply:

🌿 noticing the trees
☀️ feeling sunlight on your skin
🐦 listening to birds
🌬 rolling down a car window and feeling fresh air

When the nervous system begins to settle, the whole body responds.

Stress hormones soften.

Breathing deepens.

Digestion becomes more efficient.

Mood and mental clarity often improve.

This is the gut-brain connection in everyday life.

Not because nature is a “quick fix,”
but because the human nervous system
was designed to respond to it. ✨

How can you connect with nature this week?🌳

BREATHE - A Brain Health Lifestyle pillar