Health and Disease, Uncategorized

Five Foods That Fuel Your Brain

Five Foods That Fuel Your Brain


In 1/10,000 of a second, your brain can respond to input and generate an action. Although it accounts for only about 3% of your body weight, it uses 30% of the blood your heart pumps, and burns 300 calories daily.

Plus, it takes your whole brain to make sense of what’s being said. While speaking and comprehending languages is mainly a left-brain activity, language processing happens on the right side, which lets you know if the words are sarcastic or kind or the punchline of a joke.

No wonder your brain needs the right balance of foods to stay sharp. So here are five things you can eat to keep you bright.

1. Salmon and ocean trout. The omega-3s and -7s in these fish increase blood flow to the brain and help strengthen neurons’ protective coat.

2. 70% cacao dark chocolate. This kind of chocolate contains compounds that support blood flow to the brain and bolster neuron strength; plus, it promotes brain plasticity — an ability to modify neural connections, which promotes learning and memory.

3. Berries (especially blueberries) and black coffee. They contain flavonoids that improve communication between brain cells, boost learning and memory, and help reduce or delay cognitive decline.

4. Nuts and seeds, including sunflower seeds, walnuts, almonds, and hazelnuts. Walnuts contain omega-3s, and almost all nuts have other polyphenols that protect brain function, reduce inflammation, and protect against Alzheimer’s.

5. Broccoli and other cruciferous veggies, like bok choy, cabbage, and cauliflower. These vegetables contain glucosinolates, which produce a chemical in the body that lowers your risk of neurodegenerative diseases.


We are in this Together!


-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates

EHS Telehealth


Michael Roizen


Foods, Lifestyle, Uncategorized

4 Foods That Make You Smarter, Really

Health and WEllness Associates

EHS – Telehealth


4 Foods That Make You Smarter, Really


Do you ever wish you could improve your memory or concentration? Does your brain sometimes feel sluggish when you’re trying to learn something new? You might shrug it off as a lack of smarts, but poor mental performance could also be linked to the foods you eat. You can choose to eat foods that will make you smarter, help you process information faster and help you retain what you learn.



Can food really make you smarter?

Some people are naturally more gifted in certain areas than others. Eating amazing food will not suddenly make you a mathematical genius or a musical prodigy. However, your brain does have potential for learning, and making some specific dietary choices can help you realize that potential by improving your ability to focus, remember, and make connections.

What foods should you eat?

Your mind and body benefit from healthier foods in general, but there are some specific foods that are especially nourishing for your brain. Try to add these foods to your diet to boost your brain power:

  • Walnuts: Walnuts are the king of nuts when it comes to brain health. They have the highest levels of omega-3 fatty acids than any other nut. Your brain uses omega-3 fatty acids. When you don’t get enough of this nutrient to feed your brain, cognitive function starts to decline, especially memory.
  • Fish: Like walnuts, fish is high in omega-3 fatty acids, but that is not its only benefit. Researchers discovered that eating fish once a week increased grey matter in the brain. Eating fish can actually prevent age-related deterioration of brain function — fish makes you smarter, and you stay smarter for longer when you make it part of your diet.
  • Blueberries: Berries are one of the best foods for brain health. Blueberries and other berries (like blackberries and raspberries) improve the neural pathways in your brain, prevent neural cell death, reduce inflammation, and improve cognitive and behavioral function in the brain.
  • Leafy greens. Green foods are among the most nutrient dense on the planet. They are packed with vitamins and minerals, especially folic acid, which helps to prevent against cognitive decline. Greens will help you be more aware of your surroundings and keep your vocabulary sharp.

Think about it — a salad with kale, spinach, walnuts, salmon and blueberries could be the best thing to give your brain on a daily basis!

What foods should you avoid?

Just like some foods give your brain a boost, others push it into a fog. The biggest brain-buster is sugar. Diets high in sugar and high-fructose corn syrup drastically reduce your mental readiness. Researchers discovered that elevated sugar in the diet leads to greater insulin production and resistance in the brain. Exposure to elevated insulin reduces the brain’s response, leading to memory loss and slower motor function. Increased insulin resistance also affects how well your cells store energy for later use — your brain will not be able to fire on all cylinders without the right available nutrients.

Your diet affects how well you’ll do on a test, how quickly you respond to drivers on the road at rush hour, or how quickly you solve a problem. So, the next time you’re trying to decide what to make for lunch, remember to feed your brain.




Simple and Delicious

Summer salad with ripe fresh fruits and berries on white wooden background selective focus
Summer salad with ripe fresh fruits and berries on white wooden background selective focus
Enjoy this sweet start to your day…

Colorful, energizing fruit bowls are always a hit and this Berry Delight recipe is especially delicious. It brings together the perfect combination of fruit flavors and textures – sweet, juicy, tart, and creamy. Add a touch of fresh herbs and you have a winning recipe to savor yourself, or to serve to loved ones.

It’s the perfect nutrient-rich summer breakfast, and will give you an energizing and uplifting start to your day. You can also enjoy this recipe as a snack, dessert, or anytime. For something different, try adding in some fresh leafy greens like spinach, butter lettuce, or mâche to turn it into a vibrant salad for lunch or dinner.

This recipe couldn’t be any easier to put together. The ingredients can easily be found at most supermarkets and it can be prepared in just a few minutes. 

Berry Delight


  • 1 pint strawberries, sliced
  • 1 pint blueberries
  • 2 kiwi, sliced
  • 1 banana, sliced
  • 1 orange or tangerine, squeezed
  • optional: sprig of fresh basil or mint


1. Mix the strawberries, blueberries, kiwi, and banana in a bowl together.

2. Squeeze the juice of the orange or tangerine over the fruit and gently mix.

3. Serve immediately and sprinkle with fresh basil or mint if desired. Eat, smile, and enjoy! 

Health and Disease

Preventing Cervical Cancer


Cervical Cancer

The good news is the number of cervical cancer cases is

falling yearly.  If you have a family history

of cervical cancer, including vulva and labia, then there are things you can do

to prevent it from happening.

Cutting your risk with grapes and berries

Eating one cup of grapes, strawberries or blueberries, or

drinking 4 oz. of pomegranate juice daily cuts your risk of ever getting

cervical cancer. Compounds in these fruits help stop abnormal growth from

spreading making it easier for your immune system to find and destroy them

If you have any questions or concerns contact us at

Health and Wellness Associates


Picture:  Lady Slippers, taken in Northern Minnesota


Can’t Resist French Fries


Protect Your Blood Pressure with Blueberries
Fatty foods like French fries and pizza can raise your blood pressure,
 but there is a way to enjoy them and stay healthy.
 Eat a cup of fresh, frozen or wild blueberries on the says you indulge.
Polyphenols in wild blueberries stop the artery squeezing inflammation triggered by high fat foods.
Look for wild blueberries first in your local health foods stores, or online I am sure.
For more information contact:
Health and Wellness Associates
Health and Disease

Help with High Cholesterol


Help with High Cholesterol

A daily cup of blueberries, blackberries or raspberries

Lowers “bad” cholesterol about 13% in three months.

Compounds in berries sweep out the bad stuff and promote

Your liver to

make more of the good stuff.

We have helped a lot of people lower their cholesterol,

So call us at: Health and Wellness Associates



Low Carb Crepes with topping


SuperCharged Crepes:

This recipe is a modified version of another recipe by my friend Miss Dot.  She is extremely talented and has a wonderful blog that I highly recommend.

SuperCharged Crepes Ingredients:

2 pasture-raised eggs

1 tbsp. coconut oil

1 tbsp. pasture-fed butter

2 tbsp. coconut flour

1/3 cup coconut milk

1/8 tsp. pink salt

Optional Ingredients:

1/2 cup of coconut nectar, raw honey or grade B maple syrup

Low carb – Use 1-2 tbsp of liquid stevia

SuperCharged Crepes Instructions:

In a mixing bowl, mix together the eggs, oil, salt and sweetener (if making sweet variation) or spices (for plain or savory), then blend in the coconut flour and finally the coconut milk. In a small crepe pan, stainless steel or iron skillet, add 1/4 of the batter and cook for a few minutes, until the crepe is bubbly and cooked around the edges. Flip the crepe over and finish cooking.


Ready in 15 min.

Top with Beyond Organic Amasai or a grass-fed kefir/yogurt or coconut milk with berries.

When people begin on my anti-inflammatory SuperCharged nutrition plan they often times miss the pancakes, croissants, muffins, crepes and other baked goods.

What is awesome about these is that they taste amazing and every ingredient is a superfood.  Coconut and pasture-fed butter are rich in small and medium chain fatty acids that improve our hormones, brain function and metabolism.  The butter and pasture-raised eggs are rich in choline and carotenoid anti-oxidants that improve our hormones and complexion (softer and shinier skin and hair).

I love this recipe with the Beyond Organic plain amasai, berries or coconut blueberry butter!  Enjoy!