Foods I added to my Daily diet to improve health and Brain Function
I have been on a mission to improve my overall health and Brain function and after much research… here are the 9 things I have added to my daily diet.
TuRmeric
After MUCH research and numerous books, podcasts, studies and articles on the incredible benefits of Curcumin … Turmeric was one of the First things I added to my diet.
Here just a few of the benefits of Tumeric:
•Reduces Inflammation (Todd and I both have experienced this benefit since taking it)
•Improves Memory
•Curcumin is a potent antioxidant that can neutralize free radicals due to its chemical structure
If this is not a spice you typically cook with then highly recommend taking a supplement. THIS ONE is my favorite because not only is it organic and has zero additives, but it is affordable. I was using another brand initially that was great but it was double the price. Whatever brand you choose, make sure the ingredients are Organic and include Pepper (helps with absorption) and that there are no additional additives.
** If swallowing a capsule is difficult..: You can break open the capsule and use it in smoothies, tea, coffee or any dish you are making.**
PURCHASE MY FAVORITE BRAND HERE
Note: I take two capsules by mouth a day and Todd takes three. We have both noticed a big difference with our back pain!
2. Avocado
I knew that Avocados were good for you, however, I didn’t realize how amazing they were for the brain….which lead me to making sure I eat this incredible fruit every day!
Avocados are One of the healthiest fats you can put in your body and they are full of soluble fiber. READ MORE HERE
I like to drizzle mine with Extra Virgin Olive Oil and sprinkle with salt, garlic and pepper.
I also add avocados to salads and I sometimes use avocado oil to cook with.
3. EXtra Virgin Olive Oil
After reading the book “The Blue Zones” (this book had a HUGE impact on me) I realized how many of the longest living people in the world used this incredible oil.
I have always cooked with it but didn’t realize how much more I needed to add to my diet. Some cultures (Mediterranean) use 1 liter per week in their diet!
I now try to make sure to use it in all my homemade dressings, drizzle it on my daily avocado, boiled or cooked eggs, etc.
I only buy Organic Extra Virgin Olive Oil and make sure to store in a cool dark place NO CLEAR BOTTLES!
Based on some of my research, you can tell a good olive oil from how peppery it is. Take a small spoonful and if it makes you cough a bit from strong flavor when you swallow, then it’s a good one . You can read More HERE.
4. PistacHios
Nuts were one of the most recommended snacks in all of my research on healthy foods and Pistachios were at the top of the list. READ HERE for their Benefits
I typically include a half cup of nuts a day wether it be in a salad, as a snack, mixed in with dark chocolate, etc. I find it helpful to measure out small portions so I don’t overindulge.
5. Fermented Food
Another highly recommended healthy food that I heard and read on repeat during my research were “fermented foods”.
A fermented food is:
“ Fermented foods contain healthy live bacteria known as probiotics and are foods that have gone through a process during which this bacteria converts the starches and sugars in that food into lactic acid and acetic acid.” Excerpt taken from HERE
The following are Fermented Foods:
Sauerkraut
Pickled Vegetables
Cultured Milk product (yogurt, cheese, cottage cheese)
Kombucha
Miso
Kimchi
Cider
I buy organic whole milk Good Culture brand cottage cheese or yogurt with live cultures and when I buy sauerkraut I make sure it is refrigerated and says raw, naturally fermented and unpasteurized.
6. Walnuts
One of the things that I know I do not get enough of in my diet is Omega 3. I try my best to avoid supplements and get my nourishment from food but unfortunately I’m not a big fan of Fish ( a great source of omega 3).
Thankfully walnuts are a great source of These healthy fatty acids so I have added these to my daily diet.
They are delicious toasted (350 degree oven for 8-10 minutes ) and great to throw in a salad.
7. Dark Chocolate
I have to admit that I am not a big fan of chocolate (yes, you heard that right) especially dark chocolate. However, after all my research, I learned that cocoa is rich in flavonoids and other nutrients and is great for brain function, Heart Health, Vision and skin.
I make sure that the chocolate is greater than 72% cocoa since the darker the chocolate, the better the benefits. I also do not eat more than an ounce a day because it can have negative side affects (weight gain, acne, stomach issues, etc.). I sometimes add the shaved chocolate to my daily intake of blueberries or raspberries when they are in season.
8. Tea
Thankfully tea was another recommendation I heard on repeat while doing my better health research.
I was happy to hear this since I happen to love my cinnamon hot tea throughout the day!
Black tea (hot or cold w/out sugar) was the most recommended, and although green tea (Unoxidized form of black tea) is also a good choice, black tea was highest on the list of flavonoid rich foods/beverages. I make sure to avoid adding sugar or sweeteners to my hot tea, but if I do, it’s typically a small amount of local honey or monk fruit.
THIS TEA is one of my Favorites and I don’t need any sweeteners. It has a strong cinnamon flavor so I like to have it when I get cravings for something sweet.
9. Sheep or Goat milk Cheese
Many of the things the Blue Zone Centenarians had in common universally was their intake of sheep and goat products.
I have to admit that I am not a big fan of Goat anything, so I knew this might be a hard one for me. So I started researching and found that pecorino cheese (my new favorite cheese) is made from sheeps milk. I love this one by itself or in salads and other dishes.
I was thrilled to find out one of my all time favorite cheeses FETA is made from goat and sheeps milk.. I use this one all the time in my salads.
It’s recommended to buy cheeses imported from France, Italy and Switzerland (I typically buy mine at Publix in the specialty cheese section) to get the purest forms. I also make sure the ingredients state that is from a sheep or goat milk.
Well hopefully this post will encourage you to add all or some of these incredible foods to your diet. I already ate a few of these items but have since increased the amount I eat on a daily basis.
Hugs!
