Are you feeling sluggish from too many sweets, chips, bread, wine or fast food consumed over the holidays? Now is the time to fine tune your brain and body for a great year ahead!

1.   Balance your blood sugar

  • Eat whole grain breads, rice or pasta (complex carbohydrates). Don’t overdo these. Reduce white bread, white rice or pasta.
  • Don’t skip meals.
  • Reduce tea, coffee, sugary foods, sugary drinks and cigarettes.
  • Reduce alcohol.

2.  Essential fats – these keep your brain (and heart) “well oiled”.

  • Eat fish such as salmon, trout, sardines, herring mackerel or mackerel a couple of times a week.
  • For snacks, have seeds such as sunflower, pumpkin and nuts such as raw walnuts, almonds or hazelnuts. Use cold pressed olive oil on salads.
  • Stay away as much as possible from fried foods or fast foods.

3.  Phospholipids – helps memory and boosts the brain.

  • Eat fish (especially sardines) at least once per week.
  • Eat at least three eggs per week; (omega 3 eggs are beneficial).
  • Include lecithin (on your cereal or in yogurt) to help memory. Also available in capsule form

4.  Amino acids – these are the brain’s messengers.

  • Include protein foods such as meat, dairy, fish, eggs, and tofu which contain amino acids at least once or twice per day
  • Beans, lentils, quinoa, seeds, nuts, whole grains are vegetable sources of proteins that contain amino acids. Include some each day.

5.  Smart nutrients – vitamins and minerals fine tune your mind and body..

  • Five to seven servings of fresh fruits and vegetables are necessary each day.
  • Include one portion of a dark green vegetable each day.
  • Take a multi vitamin/mineral supplement each day.

Reference: Optimum Nutrition for the Mind, Patrick Holford

Today is the first day of the rest of your life.  I wish all of you a happy and healthy New Year.

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