Color My Food - Brain Health Lifestyle

10/16/2026

Yes! So excited to see the conversations shifting 💖✨

Doing for brain health what was done for cardiovascular health -Reframing brain health from reactive to proactive 🙌

"micro-training and daily adoption of brain-healthy practices can lead to gains in brain performance over time, irrespective of age. And when life happens, this proactive approach to brain health helps create a rebound effect. "

While lifestyle changes have significantly reduced heart attack risks over recent decades, rates of cognitive decline and mental health issues continue to rise globally. It's time to bring the same proactive thinking to our brain health that we do to heart health.

In his recent Psychology Today article, Ian Robertson discusses how proactive brain habits can enhance cognitive function and emotional resilience, similarly to how exercise protects heart health. He references our recent research in Nature's Scientific Reports. Nearly 4,000 participants engaged over 3 years and demonstrated that micro-training and daily adoption of brain-healthy practices can lead to gains in brain performance over time, irrespective of age. And when life happens, this proactive approach to brain health helps create a rebound effect.
Ian, thank you for championing proactive brain health and continuing to shed light on the actionable habits that enable lifelong brain fitness.
Thank you to Dean woods and BBS
Full article here:
https://www.psychologytoday.com/us/blog/the-winner-effect/202610/we-can-do-for-the-brain-what-has-been-done-for-the-heart

10/15/2026

Small consistent food choices can be a powerful way to nourish your body and your brain 🙌

What if supporting your mental well-being could start with something as simple as what you put on your plate?

Pomegranates are rich in polyphenols and antioxidants that may help support gut health and the gut-brain connection. This connection is an important part of understanding how nutrition can influence our mood and overall mental well-being.

As a nutritional psychiatrist, I believe that small, consistent food choices can be a powerful way to nourish both the body and the brain. 🧠

✨ Follow the link below to learn more. I'll be announcing something NEW on The Mental Clarity Kitchen tomorrow! Don't forget to subscribe so you'll never miss an announcement!

https://drumanaidoomd.substack.com/p/dr-umas-mood-foods-pomegranates

10/14/2026

Eat greens daily - your brain and body will thank you 🧠💖🙌

leafy greens deliver more nutrition Eat greens daily - your brain and body will thank you

…leafy greens deliver more nutrition than any other food.

A daily serving of greens was tied to an 18% lower risk of dementia, more than fruit, more than any other vegetable group tested than any other food…

A daily serving of greens was tied to an 18% lower risk of dementia, more than fruit, more than any other vegetable group tested

10/14/2026

Your mind can be your biggest ally ✨💖

🧠💪 Taking Control of Your Mind, Puts You In Control of Your Life https://buff.ly/3hDALp5

Your mind can either be your greatest ally or your biggest challenge. When we let negative thoughts run the show, it impacts our mental health and overall well-being. But you can change that! 🌿✨ I'll tell you practical steps to manage your mind, direct your thoughts, and protect your mental health. It's time to create a healthier, more positive mindset!

10/12/2026

When life keeps you rushing from one thing to the next, it can be harder to make find moments that help you feel calm, present and restored.

One simple way to begin? Step outside.

✨ Take a short walk.
✨ Notice how the air feels on your skin.
✨ Hear the sounds around you.
✨ Feel the sun - or wind

Take a few deep, slow breaths.

Rather than making it another task on your to-do list -- simply give yourself a few moments to connect with nature.

Your nervous system responds to your environment, and small pauses can help you practice shifting out of constant doing and into a calmer state.

BREATHE. NOTICE. CONNECT.

A brain-health lifestyle isn't about what you add to your day.

It's also making space for your brain and body to recover from ever constant demands of modern life.💖

Your Sunday reset:

Where could you give yourself five minutes outdoors today? 💖

10/10/2026

Here there, they’re everywhere!

Tis the pumpkin season!
And they’re loaded with brain essential nutrients

🌿 Fiber — to help nourish your gut, support cognitive function and digestive health.

🧡 Vitamins B6, E

⚡ Magnesium + iron +potassium

And pumpkin is just as versatile as it is colorful.

Pumpkin pancakes
Pumpkin hummus
Pumpkin chili
Pumpkin shrimp curry

One seasonal ingredient. So many delicious, nutritious ways to nourish yourself and your family. 😋

Want more ideas for bringing pumpkin into your kitchen?
🔗 See the link to some of my favorite recipes in the comments

Which would you try first: pancakes, hummus, chili or curry? 👇

10/10/2026

💖🌳⛅️

10/10/2026

You already know that food choices matter.

The challenge is making nourishing meals doable when you're juggling work, kids, school, sports and everything else life brings.

Create an environment that makes nourishing meals easier.

Make your kitchen your ally.

Plan 2 dinners → cook extra → create 4+ meals.
It could look something like this:

🥘 Pumpkin turkey chili
Enjoy it for dinner, then repurpose leftovers into a hearty lunch or freezer meal.

🌮 Fajita sheet pan
Serve for dinner, then turn the leftovers into grain bowls or wraps.

Keep a few flavor boosters ready:
🥑 Guacamole
🌿 Pesto or chimichurri
🥬 Kimchi

And suddenly, the question at 5:30 isn't:

"What am I going to feed everyone?"

You've already created options.

That's the power of a supportive environment.

Instead of relying on willpower or scrambling at the last minute, you've made nourishing choices easier to reach for.

More opportunities to support steady energy, clearer thinking and resilience. Less mealtime stress.

What's one dinner you can cook once and enjoy more than once? 👇

10/09/2026

Your energy, focus and mood are giving you clues. 🌿

As the week winds down – take a moment to pause and notice:

✨How was your focus this week?

✨How was your energy?

✨How about your mood and stress resilience – or lack thereof 😅?

✨How consistent were your meals?

No judgment.

Simply notice what your brain and body are telling you.

Awareness helps you make choices that work with your amazing body.

What's ONE thing you could do next week to nourish yourself?

Maybe it's a more satisfying lunch, a few minutes outside, or few chair squats between meetings.

What will you do for you? Share below – I’d love to cheer you on. 👇

10/08/2026

A bowl that does a lot for your brain—and tastes really good, too. 🧠 🙌

Quality protein + 4 plant foods + healthy fats + herbs/spices → breakfast, lunch or dinner

🥚 Egg → amino acids + choline + vitamins B, D, E A + selenium + zinc + calcium

🌱 Quinoa → protein + fiber + vitamins B, E + iron + zinc + copper + magnesium +potassium

🌱 Beans → protein + fiber + B vitamins, iron + manganese + potassium

🌱 Greens → fiber + vitamins A, B,C, E + iron + calcium + magnesium

Top it with a spoonful of guacamole, pesto, harissa or kimchi for more nutrients and flavor. 😋 💪

Steady energy. Clearer thinking. More resilience.

Nourishment doesn't have to be complicated.

Sometimes it looks like this.
Not Pinterest pretty - just real life.

What would you add to your bowl? 👇