The 3 Keys to a Healthy Brain: Neuro-Nutrition, Neuro-Stimulation, and Neuro-Relaxation

I'm passionate about coming to new understandings and discoveries of the brain, but I'm even more enthused by sharing that information with others! Everything we do is based on what is occurring in the body's main "control center:" Our Brains. So if they aren't functioning properly, it can wreak havoc on our lives. Therefore, taking care of this 3 pound gem is of the utmost importance! Having struggled first hand for many years with severe depression due to lack of properly taking care of my brain, I can testify that this is certainly true! I've come to realize that taking good care of our brains is key to having a successful, abundant, prosperous, and happy life! And who doesn't want that!? :D 

Here are 3 Keys to maintaining a Healthy Brain! :-) 

Step 1: Neuro-Nutriton (Feed Yo' Brain)

In order to have a healthy brain, it's important to make sure we're giving it the right "fuel" it needs to function optimally. This means having a balanced diet of healthy fats, proteins, and carbohydrates. Carbohydrates are the brain's preferred source of energy, and if you've ever talked to anyone on a low-carb diet, you'd see the impact reflected in their mood and energy levels. For your brain's sake it's also extremely important to keep hydrated, and avoid toxins or junk foods. 

Breakfast:

For optimal brain function, start your day off with a protein- packed breakfast. This will help elevate neurotransmitters that keep your brain sharp and energized. Avoid white carbs at all costs! (The list of what to avoid is below), as these will impair your brains ability to function.

My personal favorite breakfasts are making a chia seed pudding with fruit, having a bowl of sprouted buckwheat "cereal," or a coconut-quinoa bowl! :-)
Lunch:

For lunch, try to keep things light with a salad topped with nuts, avocado, or protein. Eating too many carbs can put you into a sluggish afternoon and maybe even a slumber!

Dinner:
For dinner, having a meal of healthy carbs is ideal for helping the brain and body relax and unwind. This will stimulate the production of serotonin, and as a result, should help you sleep better. Potatoes with salad, brown rice, or gluten free pasta with a side of sauteed vegetables are all great options. For dessert, having some berries or fruit is a great way to get the "good" kind of carbs your body needs to wind down for the day. 

Best Brain Foods:

• Reds- Tomatoes, Red Bell Peppers, Raspberries, Strawberries, Red Apples
• Greens-Broccoli, Spinach, Avocado, Arugula, Watercresss, Spirulina, Kelp, Seaweed
• Purples- Grapes, Onions, Plums
• Blues- Blueberries and Blackberries
• Nuts- Walnuts, Pistachios, Almonds
• Seeds- Pumpkin, Sesame, Sunflower, Flax
• Proteins-Chia Seeds, Sprouted Buckwheat, Quinoa 

Foods to Avoid: 

• Trans Fatty Acids (TFAs or Partially Hydrogenated Oils)- Are often used in things like salad dressings (be sure to check the labels), margarine, and baked goods (like donuts, crackers, bagels, croissants, pretzels, chips, biscuits, cakes), as well as most fried foods (like chicken, burgers, potato chips, etc). 
• Hi-Fructose Corn Syrup- Is found in sodas, many bottled drinks, candy bars, cereals, bread, ketchup, canned fruit, and syrups.
• White (Simple) Carbs- Found in fruit flavored yogurt, sodas, candy, processed foods, and products containing  white flour (bread, bagels, donuts, pasta, chips, pretzels, pizza), and excess alcohol or sweetened alcohol drinks. 

Step 2: Neuro-Stimulation (If Ya Don't Use It, Ya Lose It!)
Just like with any other muscle of the body, the brain needs to be trained and have regular "work outs" in order for it to stay sharp and healthy. Like the rest of the body, if you don't use it, you lose it! A few things you can do to maintain a stimulated brain are reading books, learning new things (like an instrument, painting, jewelry making, or any skill that appeals to you), engage in new experiences, play brain games (like Sudoku, Adult Jeopardy, Speed Chess, Speed Crossword Puzzles, fast-paced card games (like bridge, poker, hearts). Websites like Lumosity also provide great brain-training and stimulating games. 

Step 3: Neuro-Relaxation (Relax Yo' Brain)

Many of our brains are over-worked and over-stressed, which can lead to a multitude of health issues later down the line if not properly addressed. One of the keys to having a healthy brain is learning how to properly manage stress. Some highly effective ways proven to alleviate stress include exercising, journaling, dancing, getting a massage, or meditating. 
Taking some time each day to relax, sit down, close your eyes, and count to ten while taking deep breaths can work wonders for relieving stress from the brain and the entire body!

I hope you found these tips for maintaining a happy, healthy brain useful. If you'd like to read more you can check out my article "Love Your Brain! 6 Things You Can Do for a Happier, Healthier Brain!"

Raw Vegan Chocolate Milk!

I have to be honest, this is one of the BEST chocolate milks I have ever tasted. And I hope you'll enjoy it too! To make this chocolate milk, simply follow my Raw Vegan Almond Milk Recipe, and then add a few dates, some agave nectar, and a few tablespoons of raw cacao power and voilà, you've got yourself one amazing chocolatey treat! :D

Enjoy!

Raw Vegan Almond Milk

Fresh, homemade, Unpasteurized, hormone-free, creamy, and delicious, Raw Almond Milk! Can it get any better?! :D

To make this milk, Simply blend 4 cups of water with 1 cup of soaked almonds (8-12 hours soaked), 2-3 Medjool dates, 2 tbsp agave nectar or honey, and 1/2 of a scraped vanilla bean or 1 tbsp of vanilla extract. Then enjoy with a smoothie, cereal, or drink on its own! Enjoy!

:-)

Super-Foods of the Week: Matcha Green Tea & Wheat-grass

Green tea is an amazing superfood! Being a moderate source of caffeine, it’s been known to help improve brain function and stimulate fat loss. Green tea is also full of antioxidants known as polyphenols (such as flavonoids and catechins). These antioxidants reduce harmful free-radicals ability to cause damage to the body as well as reduce the risk of diseases like cancer and Type II diabetes. A powerful anti-bacterial, green tea is also an essential for maintaining good dental health and reducing the risk of infection. My favorite thing about it, however, is that it’s been shown to increase the length of your telomeres. Telomeres are the caps at the end of your DNA that prevent it from unraveling and causing degenerative diseases. When you drink green tea you’re doing your body a favor by stimulating brain function, improving metabolism, killing harmful bacteria, and helping prevent degenerative disease by lengthening your telomeres and getting your dose of antioxidants!

Wheat-grass is an amazing cleanser and detoxifier. It also acts as an energizer for the body, appetite suppressant, internal deodorizer, and antibiotic. Full of chlorophyll, wheatgrass is a powerful blood builder and also a natural anti-carcinogenic. It protects the body against harmful chemicals, and also helps reduce sinus problems.

To make this absolutely yummy Green Tea Energy-Boosting, Vitality Smoothie you will need:

1 fresh mint stalk

1 teaspoon wheatgrass

1 tablespoon of matcha green tea powder

A few cups of frozen mangoes

& Coconut water to blend

Then top it with your favorite goodies, I put almond slices, chia seeds, cacao nibs, and blackberries. Then sit back, relax, and enjoy! :- ) 

Raw Vegan Mint Chocolate "Nice Cream"

One bite of this mint-chocolate banana ice cream will have you transported straight to bliss. This tasty treat is incredibly simple to make. You will need:

• 6 frozen bananas 
• 1 tablespoon of mint 
• A handful of spinach
• 1 Tablespoon of cacao powder

Blend 3 frozen bananas with the 1 tablespoon of mint and a handful of spinach. Next, separately blend the other 3 bananas with 1 tablespoon of cacao powder. Then sit back, relax, and enjoy! ;-) 

Super-Food of the Week: Reasons Why I LOVE Sprouted Buckwheat

Lately I’ve been starting my mornings off with a bowl of Raw, Vegan "Cereal" made with sprouted buckwheat, home-made almond milk, and any fruit I wish to pair with it. Typically I'll just add a few dates and gogi berries and I am set! :D

What makes me most happy about this delicious breakfast is that it’s so highly nutritional! Here are just a few reasons why I so LOVE sprouted buckwheat! 

Reason #1: It's Packed with Protein.

Sprouted buckwheat is one of the most complete sources of protein on the planet, containing all eight of the essential amino acids. 

Reason #2: It’s been known to help balance blood sugar levels and lower high blood pressure. This makes it an ideal option for diabetics or anyone wanting to cut down on sugar. 

Reason #3: It Acts as a Detoxifying Agent. 

Sprouted buckwheat cleanses the colon and alkalizes the body, aiding in detoxifying and restoring balance. 

Reason #4: It's Good for the Heart.

An amazing superfood, sprouted buckwheat is also full of Rutin, a compound known for strengthening capillary walls, and useful for those with varicose veins, hardened arteries, or hemorrhoids. 

Reason #5: It Works Wonders for Boosting Brain-Power!

In addition, sprouted buckwheat is also rich in Lecithin. Lecithin neutralizes toxins, purifies the lymphatic system, and balances cholesterol. Our brains are composed of 28% lecithin, and research has shown that consuming foods rich in  Lecithin can prevent and decrease symptoms of anxiety, depression, mental fatigue, brain fog, and make the brain all-around happier and healthier. 

Reason #6: It's Packed with Essential Nutrients. 

High in iron, boron, calcium, Co-Q10, magnesium, B vitamins, manganese, and selenium, Sprouted Buckwheat helps build blood, prevent osteoporosis, maintain a healthy heart, improve mood and nerve function, and promote general well-being. 

Talk about an amazing SUPER-Food! :D 

Super-Food of the Week: 5 Reasons I Love Chia Seeds

One of my favorite meals to make for breakfast is a Raw, Vegan Chia Seed "Oatmeal." To make this "oatmeal" simply blend 1 cup of soaked almonds with 3 cups of water, then soak the Chia seeds for 3-12 hours. Add cinnamon, honey, vanilla, fresh fruit, or whatever other natural ingredients to flavor it to your liking! Full of omega 3's, high in fiber, calcium, complete protein, and vitamins, to me, chia seeds are an ideal way to start the day! Here are a few reasons why I love these little nutrient-packed seeds!

Reason #1: Chia seeds are packed with Protein.
Chia Seeds are often referred to as "the runner's food" for providing amazing energy without feeling jittery or causing a "crash" later on. The reason for this is because they are packed with protein, and they are a complete protein at that. 

Reason #2: Chia Seeds are full of Fiber.
Chia seeds contain more fiber than whole wheat bread, helping you stay full throughout the morning and helping promote regulation and elimination of toxins. In addition, staying full longer can contribute to healthy weight reduction and maintaining a healthy body mass index.

Reason #3: Chia Seeds Balance Blood Sugar.
Chia seed's ability to slow down digestion is one of the reasons it's been used to help treat type 2 diabetes. In addition, the gelatinous coating surrounding the seed can also help prevent blood-sugar spikes. 

Reason #4: Chia Seeds are Good for the Brain.
Not only does protein promote the production of brain-stimulating neurotransmitters, but Chia seeds are full of Omega 3's. In fact, they have more Omega 3's than salmon per serving. Omega 3's are also vital to heart, skin, and joint health. 

Reason #5: Chia Seeds are Full of  Calcium.
Chia seeds are full of calcium and can therefore help support health bones and teeth! For those of you who maintain a completely plant-based diet, Chia seeds are a great source of calcium and alternative to drinking milk. 

You can trade in your eggs, coffee, whole wheat toast, and milk in the morning for some chia seed and still get the protein, energy, fiber, and calcium you need to fuel your day!