Color My Food, Nutritional Therapy

03/06/2026

Low on energy?

A simple way to support steadier energy this week:

Add more fiber-rich foods

Fiber slows how quickly glucose enters the bloodstream and helps prevent the sharp rises and crashes that can leave you feeling tired or irritable - or both 😅

Easy additions:
🌰 nuts and seasonal fruit with breakfast
🫘 beans in soup or salad
🥬 leafy greens at lunch
🌱 chia seeds in yogurt or smoothies

Small additions can make a meaningful difference.

What’s one fiber-rich food you enjoy?

03/05/2026

“Active mental engagement — not passive consumption — supports healthy brain aging.” 🧠✨

03/05/2026

This 💖 — The rainbow on you plate may help nourish the network in your head 👇

Your brain stores plant pigments. 🌱

Lutein, a carotenoid found primarily in green plants, is the dominant carotenoid in the human brain. Research suggests that higher levels of lutein in neural tissue are associated with better cognitive performance with aging. PMID: 26566524

Because lutein levels in the retina and blood correlate with levels in the brain, clinicians sometimes use serum lutein or macular pigment density as indirect markers of brain lutein status.

In other words, the pigments you eat may literally become part of the structure of your nervous system. This is one reason I often talk about eating the rainbow, especially the green part of the spectrum. 💚

Ways to get more lutein in your diet:

🥬 Dark leafy greens (spinach, kale, collards, Swiss chard)
🥜 Pistachios
🥚 Egg yolks
🥒 Zucchini
🥦 Broccoli
🌽 Corn
🥑 Avocado

A small tip: lutein is fat-soluble, so pairing these foods with healthy fats like olive oil or avocado can help improve absorption.

Over time, the colors of plants become part of us.

And in the case of lutein, those green pigments may help support the health of the brain.

🌈 The rainbow on your plate may help nourish the network in your head.

✨Educational purposes only. This information is not intended to diagnose, treat, cure, or prevent disease.

03/03/2026

It's never too early or too late to invest in your brain health and function.

It's never too early or too late to invest in your brain health. Not sure how to start? Read on to discover a few tips.

03/03/2026

💗 This ✨👇

After being a part of the amazing screenings of in Chicago hosted by , I began thinking more philosophically about perimenopause. The film takes me deeper each time.

We are first shaped by the world around us. Then comes a second birth: the moment a woman begins to live from choice rather than conditioning, becoming who she truly is through her awareness, her will, and her perspective. She feels the change in her physical self as we usually hear about, but also emotionally, mentally, and perhaps most profoundly, spiritually. ✨

In some ways, it is a liberation from what may have worked in her past to survive and now moving into what is aligned to her greater purpose and soul self to thrive…✨🌈

03/03/2026

✨ This ♥️👇

After being a part of the amazing screenings of in Chicago hosted by , I began thinking more philosophically about perimenopause. The film takes me deeper each time.

We are first shaped by the world around us. Then comes a second birth: the moment a woman begins to live from choice rather than conditioning, becoming who she truly is through her awareness, her will, and her perspective. She feels the change in her physical self as we usually hear about, but also emotionally, mentally, and perhaps most profoundly, spiritually. ✨

In some ways, it is a liberation from what may have worked in her past to survive and now moving into what is aligned to her greater purpose and soul self to thrive…✨🌈

03/02/2026

Feeling stress out?

Shift your nervous system

Music is a simple way to do that.

What does that look like in real life?

Instead of adding one more thing to your list,
layer music into something you already do.

☀️ Morning coffee → soft instrumental or nature sounds
🐦‍⬛ Morning walk → birdsong, wind in trees
🎶 Commute → choral music, OM chants, something steady
🎼 Before bed → one song that helps your body exhale

Even humming while cooking, doing laundry... can gently stimulate the vagus nerve

Music doesn’t change your to-do list.

It changes the state in which you do it.

And state shapes energy, focus, and mood.

Small signals.

Repeated consistently.

💬 Which moment of your day could hold a little more sound this week?

If this feels supportive, share it with someone who could use some nervous system support 💖

03/02/2026

In a time when world and national events feel overwhelming and collective stress runs high,
your nervous system needs help shifting
from fight-or-flight
into rest-and-repair —
the state the human body is designed for.

Music is a simple way to do that.

Since early human history, people gathered around rhythm.

🪘 Drums.
🎵 Chants.
🎶 Voices layered together.

Sound was used for healing.
For connection.
For spiritual grounding.

Certain tones and rhythms can shift the brain into a relaxed, alert state — what neuroscience calls alpha.

✨ Calm.
🌟 Steady.
💫 Clear enough to reflect and recharge.

Sometimes nervous system support isn’t silence.

Sometimes it’s sound.

This is brain health lifestyle in action.

🎶 What kind of music helps your body soften?

03/01/2026

If you’re tired of deciding what’s for dinner at 5:30pm…

Before the week begins, have a simple plan.

Choose:
• 2 nutrient-dense breakfasts to rotate
• 2 dinners to cook once and eat 2–3 times

Cook once.
Eat twice.
Repurpose into bowls, wraps, salads.

That rhythm alone can steady energy for you — and the family

Sheet pan dinners make it easier.

One pan can include:

🍗 Quality protein → supports focus and steady mood
🫒 Fats from nature → slow digestion and support hormone balance
🥕 Colorful plant carbohydrates → fiber + brain essential nutrients
🌿 Functional herbs & spices → built-in antioxidant support

That’s nutrient density in real life.

Keep it simple.

Keep it repeatable.

Let’s structure lower stress.

💬 What are your two anchor dinners this week?

Recipe links for 3 of my favorite chicken sheet pan dinners in comments.

03/01/2026

Forget “eating healthy.”

Instead:
Nourish your brain and body.

“Eating healthy” often turns into:
- rules
- diet / restriction
- starting over Monday

Nourish instead. 🌟

Nourishment is different

It asks:
Does this support steady energy?
Does this support mood stability?
Does this support clearer thinking?

Especially in midlife — when hormones shift and energy feels unpredictable — stability matters more than labels.

🥚 Protein.
🫘 Carbs from Plants
🫒 Fats from nature
🥦 Fiber
🍅 Color 🍆🥬🍑
🌟 Simple
💫 Repeatable
💖 Supportive

If brain fog, energy crashes, or mood swings feel familiar, this shift can change how you approach food entirely.

If you want a clearer explanation of what “nourish” actually means — and how to apply it in real life — start here:

👉 https://www.colormyfood.com/2026/01/forget-healthy-eating-nourish-your-body/

💬 What’s one word you associate with “eating healthy”?
Let’s reframe it. 🙌

02/28/2026

Fascinating and actionable information —-muscle strength = better brain resilience 💪🧠

The study’s findings suggest that the key to combating Alzheimer’s disease may lie not only in the brain but also in our muscles. Alzheimer’s disease (AD) is a progressive condition marked by memory loss and declining cognitive function, and there is still no cure. Among the many factors that ...

02/28/2026

💖✨ This 👇

02/28/2026

Every food contains a spectrum ✨🌈

It’s amazing how most of the talk in nutrition is about one or two aspects of food, namely the origin of a food (plant or animal) and its macronutrient ratios (protein, carbohydrate, fat). Nutrition science spends the majority of its focus there.

Maybe I’ve been in nutrition science too long, but I believe that foods are much more interesting than just those features, especially when we look at the thousands of plant compounds and the secondary signaling compounds created when they interact with the gut microbiome. This is now being referred to as the nutritional “dark matter”.

Sounds, taste, and the chemoreceptors are also just touched upon in the scientific discussions, yet we know they have great biological and even psychological significance. The taste of food can change based on our stress signals.

The psychoneuroendocrine compounds within foods are now being recognized at the level of the gut and systemically. Certain plant foods contain intact neurotransmitters. And finally, what about the subtle energy of food, the photonic spectral energy it carries from photosynthetic processes?

Food is more complex than we can imagine. And I look forward to shifting the conversation equally through that dynamic spectrum! 🌈

02/27/2026

Small consistent whole food choices support a more resilient brain 🧠💖

Your brain runs on electricity and potassium is part of the wiring.

Every thought, mood shift, and neural signal depends on minerals like potassium to fire properly. That’s why in Eat to Beat Depression and Anxiety, I emphasize whole foods like bananas, sweet potatoes, broccoli, and beans as foundational brain fuel.

Small, consistent choices with whole foods help build a more resilient brain over time.

Which potassium-rich food are you adding to your plate this week?

02/26/2026

Strong at 80 is built long before 80.

My uncle has been a lifelong runner and triathlete — a living example of healthy aging in action.

Not just physically fit.
Mentally sharp.
Still launching businesses.
Still leading.
Still giving back.

At 80, he ran a marathon.

At 85 he invited the whole family — children, grandchildren, nieces, nephews — to join him in his daily work out routine:
15–20 minutes
Strength.
Mobility.
Pull-ups.
Most days.

10 push-ups? Manageable.
10 pull-ups? Not so much. 😅

Humbling.
Motivating.

Because what we were witnessing wasn’t genetics.

It was decades of rhythm:
Nourishing well.
Moving consistently.
Protecting sleep.
Living with purpose.

He was living a brain-supportive lifestyle long before there was a name for it.

And this matters — especially in midlife and menopause.

💫 Muscle becomes protective.
💫 Movement supports cognitive clarity.
💫 Consistency supports independence.

We are not meant to fall apart as we age.

We are meant to adapt.

Strong at 80 isn’t luck.

It’s built in your 40s, 50s, and 60s.

💬 When you picture yourself at 80, what do you want to still be able to do?