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It is my favorite dinner… Turkey is a low-fat, high-protein centerpiece, providing essential B vitamins and minerals. A 100 g serving of roasted turkey meat delivers 30.9 g of protein, has 190 kcal, and 7.4 g fat. It is an excellent source of B3, B6, and B12. It also provides zinc and selenium for immune support. Leaner cuts can offer 24 g of protein with minimal fat per serving.

 

When you are reading this, Thanksgiving will be over, but it is also a great festive meal during the Advent and Christmas season.

 

 

The Christmas season is here…. Crazy how fast this year went by. As I am studying in Dr. Daniel Amen’s program to become a certified ELITE Brain Health Coach, which is an amazing program that requires lots of studying for the next 6 months, I am thinking daily about my priorities. If I don’t sort out what is the most or least important right now, I will get frustrated by the end of the day, because I am unable to fit it all in. I am encouraging you to 'prioritize' this Christmas season, concentrate on the healthiest foods, the most effective fun workouts, prioritize healthy choices, time to enjoy this beautiful season, and take time for self-care.

 

As I grew up in Germany and moved here when I was 34 years old, Christmas is a time to become more quiet and look inwards. I will try that this year during this holiday season, and make room for reflection, mindfulness, family and friends, and hopefully a good book….

 

 

 

 

Dr. Amen writes and talks about his‘BRIGHT MIND(S) concept’ he has developed.
I thought this is a great topic and recommendations for the end of the year, and my gift to you to consider.

 

 

 

The Major Risk Factors That Harm the Brain and Steal Your Mind

 

 

- Limit Caffeine, nicoteine, and dehydration.

- EXERCISE.

- Recommended foods for better blood flow are: beets, cayenne pepper, and rosemary.

 

- Risk factors are social isolation and limited new learning. Dr. Amen recommends NEW LEARNING, daily 12-16 hours of fasting, social support & volunteering.

- Brain boosting foods are cloves, oregano, and shrimp.

 

- HEAL THE GUT, boost Omega 3 fatty acids, floss your teeth.

- Anti- inflammatory foods are: Walnuts, salmon, and sardines.

- ALL MY TOPICS!!! Please make an appointment to talk about it.

 

- If you have family members with dementia, get early screening.

- Eliminate all other risk factors.

- Foods: Turmeric, blueberries, and dark chocolate.

 

- Prevent head injuries (wear helmets).

- Dr. Amen highly recommends hyperbaric oxygen therapy after one or more head injuries.

- Foods: Eggs and peppermint

 

- Alcohol, drugs, smoking, pollution, pesticides, mold, carbon monoxide, BPA’s, personal product toxins (phthalates, parabens, etc.). LIMIT EXPOSURE.

- Support 4-organ detox: Liver - limit alcohol; Gut - add fiber; Kidneys - drink water; Skin - sweat with exercise/saunas.

- Foods: Brassicas like cauliflower, Brussel sprouts, broccoli, cabbage.

 

- Meditate, exercise.

- Foods: Wild fish, vegetables and fruits, dark chocolate.

 

- BOOST vitamin D, treat infections.

- Vitamin D rich foods: Fatty fish, egg yolks, mushrooms.

 

- AVOID hormone disruptors (BPA’s, phthalates, parabens).

- Add a zinc supplement.

- Foods: Oysters, fiber, flaxseeds.

 

- Eat a brain healthy diet: low-glycemic, high-fiber, calorie-smart.

- Foods: Cinnamon, spinach, lentils, green peas.

 

- TARGET 7-8 hours a night, LIMIT caffeine, digital exposure after dark, noise, light.

- ADD blue light blockers to gadgets.

- Foods: Don’t eat within 2 hours of bedtime.

 

 

 

This is a great reminder for all of us, what is important. The Amen Clinic interviewed me many years ago and they are sending me their Massachusetts patients for nutrition- consultations, which is lovely. Many of these topics we have in our own hands to avoid or incorporate into our daily habits and routines.

The FIT Test (Food Inflammation Test) is an amazing tool to learn about what personal inflammatory foods you need to avoid!

11 years ago I was at the Integrative Healthcare Conference hosted by the Institute for Functional Medicine, when Dr. Rudy Tanzi talked about his findings of the Gut- Brain Axis. What an eye- opening event!!! I saw Dr. Tanzi again at the Harvard Business School reunion of my husband, where he talked about his S.H.I.E.L.D. framework. The acronym stands for Sleep, Handling stress, Interactions, Exercise, Learning new things, and Diet. I am fascinated by his work to promote brain health and reduce cognitive decline, including Alzheimer's disease.

At the Harvard Business School reunion in the early summer, I also met Dr. Joshua Helman from Florida, who is reversing Alzheimer’s since 6 years. We had a great conversation and have been in touch. Please check out his website https://drjosh.com and his You Tube videos and Podcasts.

Below you find a list with all services and prices I am offering, and please consider to GIVE A GIFT OF HEALTH to your family and friends for Christmas.

There is always room for improvement!!!
Happy and Healthy Holidays!

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Simplify  Holistic Nutrition Consulting

www.SimplifyHolisticNutrition.com

Washington Street,

Norwell, MA 02061

(781) 883-5951