Color My Food, Nutritional Therapy

05/02/2026

NOURISH in Practice (real life)

🌟 Colorful Foods. Diverse Nutrients. A Well-Nourished Brain.
🌟 Meal prep → your kitchen ally.
🌟Less decision fatigue so you can feel and function better throughout the week.

This week: Brain-Healthy Meatloaf

BUILD THE MEAL
- Protein: Grass-fed beef (or turkey, bison, lamb)
- Nature’s fats: Olive oil + natural fats in the meat
- Plant diversity: 5–7 (onion, garlic, herbs, vegetables, beans, lentils, or quinoa)
- Functional herbs & spices: 3–4 (parsley, cumin, paprika, black pepper)

WHY THIS SUPPORTS YOUR BRAIN
A nutrient-dense meatloaf brings together what your brain and body need most—
→ quality protein for mood, focus, and neurotransmitters
→ plant fiber + brain essential minerals and vitamins for gut-brain support and steady energy
→ natural fats for blood sugar balance and satiety

This is how one simple meal supports clearer thinking and more stable energy throughout your day.

ProTip: Cook once → eat multiple times
• Dinner: meatloaf + roasted vegetables + leafy greens
• Lunch: sliced meatloaf over a salad or grain bowl
• Next day: meatloaf tacos or lettuce wraps
• Quick option: reheat with eggs for a protein-rich breakfast

Less decision fatigue. More consistent nourishment.

Want a few of my go-to nutrient-dense meatloaf variations? Check the comments for the link

💬 Which version would your family eat—classic, turkey, or something more adventurous?

NOURISH – a brain health lifestyle pillar
Nutrient density + nutrient diversity

05/01/2026

Want to feel lighter and more settled after a meal?

Try this simple shift:
☕️ a cup of herbal tea.

Across cultures, across the globe
this has always been part of the rhythm—
not just for digestion, but for slowing down.

I remember the adults lingering at the table after meals,
sipping tea and talking in my Cochabamba growing up years

Now I understand why.
👉 herbal tea supports digestion
👉 slowing down supports your nervous system
(and that’s what allows your body to rest and digest)

Simple options:
• chamomile (calming)
• peppermint (soothing)
• ginger (digestive support)
• star anise (warming)

One small ritual → noticeable difference.

💬 What’s your go-to tea? 💖

04/30/2026

Jicama coleslaw → red cabbage + carrots + jicama + onion + cilantro 😋

From Saturday’s post—still going strong

This kind of simple, fiber-rich side helps:
✨ support digestion
✨ keep things moving
✨ feel steadier energy

And because it’s already prepped:
→ less decision fatigue
→ easier to stay consistent

This is how nourishment supports your week—
not just one meal.

Nourish – A Brain Health Lifestyle pillar

💬 Want more simple ideas to add in more fiber-rich foods? Comment FIBER

04/30/2026

Want to feel lighter, clearer, and more steady after meals?

It’s not just what you eat—
👉 it’s HOW you eat

This is something I see often – digestive distress from chronically eating on the go and/or multitasking

Your body will struggle to digest if it is distracted

💬 Which one can you try today?
- sit down at the table (no screens, no distractions)
- take 2 slow breaths
- chew more than you think
- pause halfway

This is how you support digestion with a brain health lifestyle. 🧠

One small shift → noticeable difference.💖

Which one will you try today?

04/29/2026

Want steady energy and a more balanced mood through the day?

Start with breakfast.

This is a pattern I see often: 👉 not enough fiber consistently

A couple of easy ways to start:
🥣 Sweet - granola + yogurt or kefir + fruit strawberry 🍓
🥬 Savory - quinoa + greens + eggs + seasoning of choice 🥚

This supports:
✨ digestion
✨ steady energy
✨ clearer thinking
✨ mood stability

Simple, repeatable, effective 🙌

🤔 Not sure how to add in more fiber?

Comment FIBER
and I’ll send you a simple way to make it easy to add in more fiber-rich carbs from plants - the way nature intended 😊🌳

04/28/2026

Want clearer thinking, steadier energy, and a more balanced mood?

Your digestion plays a bigger role than most women realize.

💬 Comment DIGEST
�and I’ll send you details for a short live session where I walk you through it.

04/28/2026

Love this!
10 ways to support your brain so you can feel and function better 💖

Choose one that resonates and build in micro changes to stay consistent until it grows into a sustainable habit. ✨

Layer in others as they feel doable.

Which will you choose today?

10 Proven Ways To Grow Your Brain 🧠 👉 Read it now: https://buff.ly/aPtvxQA

Your brain is not fixed. You can direct and shape it's growth with your habits. In this article, you'll learn:

🔍 How to boost neuroplasticity through simple habits
🍽️ Which food for thought actually enhances cognition
🧘‍♂️ The brain-health benefits of mindful movement (yes, even a short walk counts)
📚 Strategies for lifelong learning that keep your mind agile
🛌 Why sleep & downtime are your secret weapons

These aren’t just trends—they’re backed by science and easy to incorporate into your day.

04/28/2026

Want to think more clearly and boost your energy?

I have something for you – – a short live coaching session next week:

3 simple shifts to support:
✔ steadier energy
✔ clearer thinking
✔ less bloating

It’s based on something I see often, clients eating healthy but still feeling a “off” – and how digestion can play a role in that.

🌟 Comment DIGEST 🌟
and I’ll send you the link to save your spot

Because often it's not about WHAT you’re eating.

It’s about how your body is digesting and turning that food into energy and nutrients that help you feel and function better

When digestion isn’t fully supported:
→ energy feels inconsistent
→ thinking isn’t as clear
→ you may feel bloated, moody or “off”

This is an easy way to digest better to feel and function better.

I look forward to seeing you!

04/27/2026

Want better energy and clearer thinking?

Start your morning with water.

Before coffee—just a glass of water.

When hydration improves:
💧 digestion moves more easily
💧 energy feels more steady

🌟Pro tip -- add lemon or a splash of apple cider vinegar

Small shift → noticeable difference.

💬 Morning water—yes or no?

04/27/2026

Birthday celebration brain health lifestyle!🎉

🍓 Very berry granola yogurt parfaits

Breakfast pizza!
🥚 Bacon & eggs breakfast pizza 🌿
🐟 Smoked salmon + scrambled eggs + arugula pizza🌿

🍇 Fresh fruit

✨Simple, nutrient-dense food
✨Shared meals
✨Time together

Because nourishment isn’t just about what you eat— it’s also:
→ connection
→ presence
→ enjoying life
→ it’s part of how you build clearer thinking, steady energy, and a more resilient mood.

Have you had breakfast pizza? 😍

04/26/2026

Modern life can keeps us in a constant state of “on alert" – especially in these tumultuous times when so much feels out of our control.

Your body feels that.

Busy mind. Tight body. Shallow breath. Overwhelm.

For clearer thinking, steady energy —start here:
👉 slow inhale
👉 slower exhale
👉 repeat

This is how you shift your body back into
“rest and digest”
(where digestion, mood, and energy actually improve)

Nothing fancy.

Just awareness.

Take deep breaths with you through this week and simply notice what helps your body soften, even slightly.

💬 What helps you feel even slightly more grounded?

04/25/2026

Foggy or crashing mid-morning?

Start here.

Easy breakfast → homemade granola + good fats + seasonal fruits

Paired with whole-milk yogurt or kefir, this simple shift helps:
• keep you fuller longer
• support digestion
• avoid those mid-morning slumps

And it doesn’t have to be boring.

Change it up with:
• nuts + seeds
• spices
• seasonal fruit
• different flavor combos

Use it:
🥣 for breakfast bowls topped with seasonal fruit
🍓 on top of chia puddings or overnight oats
🍠 even on savory bowls for texture
🌟 Make once → use all week

Less decision fatigue, more consistent nourishment.

Check the comments for my go-to deliciously fiber-rich, anti-inflammatory spiced granola recipe

✨When breakfast digests well – energy and focus follow 🧠

If this was helpful, share it with someone who needs an easy breakfast upgrade.

💬 Sweet + fruity or spiced + cozy?

04/25/2026

Snappy, foggy, low energy…
and not sure why?

I hear this all the time from the women I work with.

They’re eating well, doing all the “right” things—
and still don’t feel like themselves.

Here’s what I often find:
👉 it’s not just the food
👉 it’s how their body is digesting and using it

When digestion isn’t working well:
• energy feels uneven
• thinking feels foggy
• mood feels more reactive

This is the exact pattern I look for—
and I have a simple way I help women support this.

When we do, many start to notice:
• steadier energy
• clearer thinking
• feeling more like themselves again

I’m walking through this step-by-step
in a short live (online) coaching session:

A simple, practical way to support digestion
so your energy, mood, and focus feel more steady.

If you want the details:
💬 Comment SUPPORT and I’ll send them to you. 💖

04/24/2026

My uncle and I

87 + 59 = 146 🙌

Living in a way that you feel good—
so you can keep showing up,
staying engaged in life,
and continuing to give back—at every age 💖

Joy. Energy. Present.

04/24/2026

What’s been showing up lately?

A - Low energy / feeling exhausted
B - Brain fog
C - Irritability / mood swings

You can comment A, B, C… or just notice. ✨

Awareness is often where the pattern starts - tuning in to the digestive signals your body is sending

04/24/2026

A brain health lifestyle …your 80+ year old self will thank you😊 💖

04/24/2026

💖LOVE this!
Simply daily habits to keep happy neurochemicals flowing in your brain.

How To Easily Boost Each Happy Chemical In Your Brain https://buff.ly/Tyuaghj

You can keep the happy neurochemicals flowing in your brain with simple daily habits. Here's how to boost each one to get your daily dose.

.

04/24/2026

❤️ 👉 "Your brain is plastic. You can retrain it. But you have to be intentional about what you’re feeding it.

Movement. Real food. Learning. Human connection. Things that require something from you — and give back more than they take."

04/24/2026

Feeling uncharacteristically irritable?

Here’s something most women aren’t told:

Your bowel movements are feedback.

If it’s not:
• easy
• daily
• and complete

👉 your body may be holding onto what it’s trying to clear.

And that can show up as feeling more irritable or anxious than usual.

Check in with your bathroom breaks – frequency and quality are signals

Support digestion by

- Drinking water throughout the day
- Taking a few deep breaths before you eat
- Chewing thoroughly before swallowing
- Including fiber rich colorful carbs from plants at each meal

Share if this can help someone you know 💖

04/22/2026

Proud mama moment 💖

My 15-year-old ordered a green smoothie

Without thinking, I said, “green smoothie?”

She laughed and said,
“you infected me… my body is asking for it.”

And I smiled with a happy heart

Because there was a time—not that long ago—
when she NOT want greens in her smoothie
even though as little one she loved the “super power” of green smoothies -- she loved greens in all ways, nibbling them right out of the garden. 🥬

It is a good reminder:

Those early habits matter.
Even when it doesn’t look like it in the moment.

Teaching our children to connect
what they eat with how they feel—
their energy, their mood, their focus—
is one of the most valuable life skills we can give them.

If you’re parenting a teen—take heart.
It often comes back.

And if you have little ones…
these are the years where it begins 🌱

04/21/2026

Foggy. Constipated. Irritable?

Start simple.
👉 Add leafy greens

They help:
• move food through your system
• support what your body is trying to clear
• give your brain what it needs to function clearly

No overhaul needed—just start adding.

So many ways to add into your day to day!

What is the easiest way for you to add greens?
A - Smoothie
B - Eggs
C - Lunch wrap
D - Grain bowl

Comment A, B, C, D to get started 🙌

If this was helpful, share it with someone who needs easy ideas. 😍

04/21/2026

Snappy? Irritable?
Then immediately feel guilty?

👉 it can be constipation.

If you’re not going regularly,
your body isn’t clearing what it needs to.

And that doesn’t just affect your gut—
it can affect your mood.
• more irritability
• feeling on edge
• less patience

Not because something is wrong with you—
but because your body needs support.

Start here today:
• room temperature water in the morning
• slow down and chew your food thoroughly
• do a few air squats or take a short walk after meals

Simple… but effective.

💬 Did this surprise you?

🌟 What to do? 🌟
Comment DIGEST
and I’ll send you quick, practical tips you can start TODAY to support digestion and feel more like yourself again.

04/21/2026

💗 this 👇

We can have a positive impact on humanity and our future

All living beings need our heart. Including Earth 🌏

04/21/2026

Hello spring! 🌷

This has been one of my go-to's lately:
protein overnight oats with strawberries + a little crunch on top 🍓

Simple… but it makes a difference.
When meals include protein + fiber, it’s so much easier to feel:
• steady energy
• clearer thinking
• satisfied (not hungry an hour later)

No overthinking—just nutrient dense food that works with your body – and for kids/teens too.

This is one of the easiest ways to boost your energy and mood —without overcomplicating it.

Make a batch, and change it up throughout with week with different seasonal fruits and nuts on top.

💬 Sweet or crunchy?

04/20/2026

💖This! 👇

More plant diversity + whole plant foods → more fiber → better sleep

What you ate yesterday may be shaping how you sleep tonight. 🧠🌙

A new study tracked 3,500+ people across ~4,800 nights and looked at how daily diet changes impacted sleep within the same person.

Here’s what stood out:

✨ Fiber changed sleep architecture

Higher fiber →
• ↑ Deep sleep
• ↑ REM sleep
• ↓ Light sleep
• ↓ Nighttime heart rate
✨ Plant-forward eating = calmer nights

More plant diversity + whole plant foods →
• Lower overnight heart rate
• Faster sleep onset
✨ Meal timing affects your physiology
• Bigger evening meals → longer sleep but higher heart rate
• Earlier dinners → shorter sleep but better cardiovascular recovery

Diet, especially fiber + plant diversity, shifts your body toward a more restorative state.

If your sleep feels “off”…
It may not just be stress or screens.
It could be your last 24 hours of food.

Source: https://doi.org/10.64898/2026.02.17.26346471

Have you ever noticed better sleep after a cleaner, plant-forward day of eating? 👇