Color My Food, Nutritional Therapy

11/27/2025

🦃 Need a last-minute dish to take to Thanksgiving?🧐

Choose something beautiful, delicious, and nourishing — not another sugar-heavy side.

Bring a Beautiful, Brain-Healthy Holiday Rice 💖

These 4 nutrient-dense holiday rice recipes are loaded with carbs from plants → fiber, vitamins, minerals, antioxidants, and polyphenols that support:

🧠 Sharper focus
😌 Calmer body
⚡ Steadier energy

They crowd out excess sugar and make any holiday table feel more colorful, vibrant, and brain-loving.

Each recipe is studded with gorgeous plant foods — pomegranate, persimmon, saffron, herbs, wild rice, mushrooms — delivering flavor and brain-essential nutrients.

Try one and taste how scrumptious “nutrient dense” can be.

👉 https://www.colormyfood.com/2023/12/4-beautiful-nutrient-dense-holiday-rice-recipes/

Which one would you bring this week — Forbidden Black Rice? Persian Saffron Rice? Wild Rice Pilaf?

11/27/2025

🍁This Thanksgiving eve, my heart is holding two truths.

Deep gratitude for the safety, nourishment, family and love in my life —
and deep awareness that many families, here and around the world, are facing war, hunger, and division.

Gratitude isn’t about ignoring suffering — it helps us stay steady enough to care, to act, and to support others.

Gratitude doesn’t erase the pain in the world, it supports staying grounded, compassionate, and connected so we can show up with more kindness. ✨

May your home feel nourishing.

May your heart feel grounded.

May we all find ways to bring more compassion into a hurting world. 🙏

Wishing you a Thanksgiving that nourishes your body, your brain, and your heart… and gives you strength to support others where you can. 💖

11/24/2025

♻️ Grateful, Not Wasteful: Transform Thanksgiving Leftovers 🦃

Plan now to reduce throwing out your turkey (and Thanksgiving leftovers) 🙏

Did you know Americans toss over 200 million pounds of turkey every Thanksgiving? 😳 At a time when more people in the U.S. are facing food insecurity. 😢

That’s not just waste—it’s lost nutrients, money, and resources.

This year, let’s turn leftovers into nourishing, brain-healthy meals for the whole family.

From turkey enchiladas to hearty soups, shepherd’s pie, and creative cranberry uses, you can reduce waste and keep everyone happy, satisfied, and energized.

✨ Pro tip: Store leftovers in clear containers or freeze portions right away—no more mystery fridge containers!

What’s YOUR favorite way to transform Thanksgiving leftovers?

🥗 Share below and let’s inspire each other to reduce waste while nourishing our families.

👉 Grateful Not Wasteful Thanksgiving: Transform Leftovers - link in comments

11/24/2025

🍂 Brain-Healthy Thanksgiving: Nourish Your Family & Yourself 🦃

Yes, we can enjoy a Thanksgiving meal that’s delicious, satisfying, and good for our brain and body—without leaving us sluggish or derailing our holiday wellness goals.

The key? Nutrient-dense meals: quality protein + carbs from plants + rainbow colors

Planning ahead is everything. A thoughtful menu means a meal that leaves you satisfied in belly and heart, not stuffed and uncomfortable. Less stress, more joy!

Cooking crazy delicious, nutritious meals is one of my love languages ❤️

This complete Brain-Healthy Thanksgiving menu is one of my all-time favorites—a joyous celebration of nature’s bounty that can be prepped ahead for a calm, nourishing holiday.

🍠🫑23 colorful plant foods • mood-supportive nutrients • family-friendly flavors 🍅🍄‍🟫

Not ready to prep everything? No worries—choose one or two sides like:
🥔 Sweet Potato & Butternut Squash Purée
🌱 Roasted Brussels Sprouts, Mushrooms & Potatoes
🥧 Or dessert: Pecan Pie with maple syrup or Raw Pumpkin Pie with nut crust (so yummy!)

👉 Get the full menu & prep guide in the comments: Brain-Healthy Thanksgiving Menu

✨ Healthy kids, happy family, nourished brain & body—this is how Thanksgiving should feel!

11/17/2025

Another reasons to make leafy greens part of your daily brain health lifestyle 😍🥬✨

Dark green leafy vegetables are packed with lutein. A brain antioxidant, lutein is a major carotenoid concentrated in the brain and the eyes. Significant correlations exist between cognitive test scores and the amount of macular pigment—that is, plant pigments like lutein in your eyes. Increasing the amount of greens, such as kale, in our diet can be a beneficial way to improve—and maintain—the health of our brain and eyes.

Watch the videos “Brain-Healthy Foods to Fight Aging” at https://bit.ly/3hzQkZQ and “Do Lutein Supplements Help with Brain Function?” at https://bit.ly/2SzBGWj to learn more.

Dark leafy greens are some of the most healthful foods we should include in our daily routine. This is why they each have their own special categories in Dr. Greger’s Daily Dozen checklist. Download the free Daily Dozen app today and start ticking off your daily servings. https://nutritionfacts.org/daily-dozen/

See our recipe page for ways to include greens into your daily meals at https://see.nf/3PYTkBZ.

PMIDs: 25109868, 25109868, 25752849, 26566524, 26447482, 26081455

11/16/2025

11/16/2025

📝Sunday Dinner Prep: Feel Better, Nourish Your Family, and Stay Sane This Holiday Season🧠✨💖

Holidays busyness is picking up steam — the schedules, the meals, the stress.

A simple Sunday routine can bring calm back into your week.

And if you’re in perimenopause or menopause, nourishing your body with steady protein + nutrient density is one of the kindest things you can do for your energy, mood, and brain.

This is also one of the easiest ways to help your kids feel more balanced, focused, and supported during busy school weeks.

My Sunday Guideline
👉 Make a double batch of a quality-sourced red meat dinner (nutrient-dense + money smart)

👉 Use the leftovers for an easy mid-week meal
One cook, two dinners.
Less stress. More nourishment.
A win for you and for your family.

This Week’s Focus: Nutrient-Dense Meatloaf

Last week I shared 4 brain-boosting chili recipes.
Today it’s meatloaf — a comfort classic that also supports hormonal balance, brain health, and steady energy (yes, for YOU and your kids).

These four recipes are flexible with ground beef, bison, lamb, turkey, or chicken — whatever works for your digestion, hormones, and budget.

🍗🥕4 Nutrient-Dense Meatloafs 🥩🫘
👉 https://www.colormyfood.com/2020/10/4-nutrient-dense-meatloafs/

Repurpose It for Mid-Week Survival
• stuffed baked potatoes (fast + filling)
• shepherd’s pie (great for colder evenings)
• leafy green salad with beans + colorful veggies
• wraps with guac, hummus, and greens

All simple, all nourishing — and no extra cooking when the week gets crazy.

🌟 Your Sunday Action Step
Choose one recipe for tonight and map out your next 4 Sundays.
Just having a plan — especially during perimenopause/menopause and the holiday chaos — can make a real difference in how you feel.

👉 I’d love to know: What’s one nourishing meal you’re prepping this week to support YOU and your family?

11/16/2025

✨ Sunday Prep: Set Yourself Up for a Nourished, Happy Holiday Season ✨

1️⃣ Protein every meal/snack
2️⃣ Carbs from plants — color + fiber
3️⃣ Make your kitchen a safe space with nutrient-dense staples, remove foods that are harmful to brain & body (leftover candy, processed snacks, store-bought high sugar cookies/baked goods

Today: Step 4 — Have a Plan.

Because staying energized, focused, and steady through the holidays isn’t about willpower… it’s about preparation.

One simple way to make your week easier:

Prep a nutrient-dense breakfast on Sundays so you have something ready to heat and eat on busy mornings.

A veggie-packed, protein-rich breakfast casserole checks all the boxes:
✔️ Keeps blood sugar steady
✔️ Gives your brain the nutrients it needs
✔️ Saves time (and stress!) on those hectic holiday mornings
✔️ Works for breakfast or lunch

Make a double batch, slice it, and you’re set for the week.

Here’s are 4 of my favorite, colorful options to get you started 👇
🥚 Nutrient-Dense Breakfast Casseroles
https://www.colormyfood.com/2022/03/nutrient-dense-breakfast-casserole

Small, simple planning = a calmer, better-nourished holiday season.

🌟 Action: What will you prep today to support your energy, focus, and mood this week?

11/16/2025

🦃🎄Set yourself up for a nourishing has happy holiday season 😍🤗

✅ protein every meal/snack
✅ carbs from plants
✅ make your kitchen your safe space — stock fridge & pantry with foods that are kind to your brain & body, remove foods that are harmful

Building a brain health lifestyle one step at a time 😍💪🧠

✅ steady energy
✅ sharper mind
✅ calmer body
✅ happier inside and out
✅ stronger immune system

11/15/2025

Prep your kitchen ally for nourishing breakfasts / afternoon snack this next week or two with a batch of nutrient dense granola

6 plants foods = fiber, vitamins, minerals, beta-carotene, polyphenols
✔️ rolled oats
✔️ pumpkin puree
✔️ walnuts
✔️pumpkin seeds
✔️ pumpkin spice

Make granola parfaits - fancy way to say layer Greek yogurt/kefir wih granola & seasonal fresh fruit, sprinkle of h**p hearts and/or ground flaxseed (mighty omega-3 fatty acids)
> steady energy + satiated tummy + digestive support + brain essential/gut beneficial nutrients
> sharper mind, calmer body, happier inside and out 😍

Pumpkin granola happening in my kitchen this weekend

Which will you make?💪😊
❓banana bread
❓almond joy
❓orange cranberry
❓pumpkin spice

Recipe link in the comments

11/14/2025

🪄Your holiday magic this year = Kitchen ally > Protein + colorful plant carbs 🥗✨

Beans are simple, versatile, and nutrient-packed — protein-rich, fiber-filled, and nourishing for your brain and body. Toss them into soups, salads, grain bowls, or roasted veggie mixes.

🌟 Action: Keep canned beans as your kitchen heroes!
Check out these 20 easy bean recipes for quick meals that make your kitchen your ally:

Even small swaps — adding beans + a handful of colorful veggies — keep your energy steady, support digestion, and help you navigate holiday sugar and stress with ease.

💬 Question: What’s YOUR favorite way to use beans in a meal?

Drop it below — your tip might help someone else create their own brain-healthy kitchen! ✨

These simple canned bean recipes are perfect for cheap, easy, and filling meals and are a great way to put this pantry staple to good use!

11/14/2025

🦃🎄The holidays are coming… sugar everywhere! 🍬

Make your kitchen your ally. 💪

Stock up on nature-based carbs from plants like:
🥬 Leafy greens & cruciferous veggies
🍠Rainbow vegetables
🫘Beans, lentils, garbanzo
🌾Whole grains (barley, buckwheat, sprouted oats, quinoa...)

Why? They give your brain & body:
✔ Fiber to support digestion
✔ Colorful micronutrients & antioxidants
✔ Steady energy to navigate busy days

🌟Action:
#1 - Pre-wash & chop vegetables for easy meal prep or snacks
#2 Keep frozen as a backup — making nourishing choices accessible.

What is in your kitchen?
Not ready? No worries -- just pick up a couple rainbow veggies, leafy greens & beans tomorrow. 😃

Practice is progress, not perfect 💖

🙌Give me a high five if you're on board.

11/14/2025

Want steadier energy, fewer cravings, and a calmer mood through the holidays? 💖

Start with this: Add quality protein to every meal. 🍽️ 🙌

Protein is the building block for your brain chemicals (hello focus + good mood) and helps balance your blood sugar in a season full of sugar landmines.

🌟Action: What’s ONE easy protein you can add to your next meal?

Eggs? Greek yogurt? Chicken? Beans? Lentils?

👇 Drop your answer in the comments — your idea will help someone else!

11/13/2025

Artichokes are a fantastic brain health pantry staple!

Meet the artichoke. This is one of the most underrated brain foods out there.

Packed with folate for mood, magnesium to calm the nervous system, fiber to feed your gut, and antioxidants to protect your brain. It turns out this spiky green is more than just pretty. It is nutritional psychiatry in action.

How do you like to enjoy your artichokes?

11/13/2025

How is it it's almost mid-November?! 😱

💖Here's your gentle reminder to set the stage NOW for a nourishing and happy holiday season. ✨

✅ Goal: Protect your brain and body from holiday chaos by turning your kitchen into your calm, nourishing safe space.

✅ How: Build meals with quality protein + colorful carbs to strengthen your gut-brain connection, steady your energy, and support your immune system.

Dinner doesn’t have to be fancy to nourish your brain.
Make a sheet pan dinner with protein, cruciferous and/orrainblow veggies, drizzle with olive oil, and sprinkle herbs.

That’s it.

Simple ingredients, powerful nourishment.

Not quite sure how? Love this recipe from
As always with - use it as a base recipe, change out the protein (chicken breasts, fajita strips, shrimp, or tofu) and the veggies for whatever is in your fridge.

🌟Pro Tip: Make a double batch to use leftovers for another meal:
✔️ Toss with leafy greens and beans for lunch
✔️ Into a bowl with cooked quinoa or barley, drizzle of pesto of simply extra-virgin olive oil and lemon juice for a grain bowl
✔️ Beat a 3 -4 eggs in a bowl, mix in some of the leftovers and make an omelette.

Salmon and Veggies - Easy one pan meal packed with nutritious ingredients and lots of color! Perfect for busy weeknights. A delicious spin on salmon!

11/10/2025

Make your kitchen your ally for a brain health lifestyle even —especially! - during the holidays 🙌

Step 1: Remove inflammatory/ harmful foods

Step 2: Organize pantry, fridge and freezer with foods that nourish your brain and body 🧠✨

✅ quality protein
✅ carbs from plants
✅ spices - anti-inflammatory, immune-boosting

11/10/2025

November is in full swing 🏎️

Make your kitchen a safe space for your brain and body as the holiday season rushes in -with all its sugar, stress and health hazards 🎃🦃🎄

Take time to clear your fridge ans and pantry of what no longer serves you — leftover Halloween candy, half-open snacks, processed foods that sneak in during busy weeks

Your kitchen can be your greatest ally for a brain health lifestyle

11/10/2025

Colder weather? Bring on a warm bowl of chili — cozy, hearty, and deeply satisfying. 😋

🧠 Beyond comfort, chili can be one of the most nutrient-dense, brain-loving meals you can make.

👉 Protein + Carbs from Plants = Steady Energy, Focus, and Mood

Check out how chili can be a nourishing brain-boosting meal + 4 of my favorite flavorful fiber-rich recipes to keep you nourish through the busy holiday season:

✔ Lentils/beef - or simply lentil
✔ Turkey pumpkin chili
✔ Turkey white bean chili - surprise twist with cocoa & cinnamon!
✔ Black bean quinoa chili

🌟Action: Make one every other week, double it up to freeze or repurpose (hello Shepherd pie or stuffed backed sweet potatoes!)

👉 Brain-boosting Chili: Comfort Food with Benefits
https://www.colormyfood.com/2017/12/favorite-chili-roundup-2/

11/07/2025

How many colors will you eat today? 😃

💡 Did you know? Eating colorful foods can support your metabolism, protect your genes, and even help convert harmful fat into beneficial brown fat. 🌈

Here’s how to eat the rainbow for maximum health:

❤️ Tomatoes – Tomatoes’ lycopene boosts brown fat, fights inflammation, and may limit cancer and fat growth.
🧡 Apricots – Contain lignans that improve insulin response and metabolic performance.
💛 Turmeric – Curcumin activates brown fat, transforms white fat, and fights inflammation.
💛 Chickpeas – high in fiber & protein to balance blood sugar.
💚 Broccoli Sprouts – Sulforaphanes boost thermogenesis, reduce inflammation, and reverse leptin resistance.
💙 Blueberries – Anthocyanins and quercetin enhance metabolism, insulin response, and immune defense.
💜 Purple Potatoes – Anthocyanins reduce body fat and support healthy weight.
💜 Purple Cabbage – quercetin lowers harmful visceral fat
💜 Eggplant – bioactives act as fat burners & support metabolism.

Eating a rainbow isn’t just pretty—it’s powerful. Colorful plant-based whole foods give your body the nutrients it needs to thrive. ✨

Want more science-backed tips like this?
📆 JOIN ME LIVE: November 9 @ 12 PM ET

🎟 Reserve your spot—link in bio!

11/06/2025

🧠 Make Your Kitchen a Safe Space for the Holidays 🥂

November is here! Let’s set the stage for a nourishing and happy holiday season.

Steady energy. Sharper mind. Calmer body. Healthier inside and out — it all starts with your daily choices in the kitchen.

Remember September’s quality proteins and October’s colorful carbs from plants?

This month, let’s create space for them — literally — in your kitchen.

✅ Goal: Protect your brain and body from holiday chaos by turning your kitchen into your calm, nourishing safe space.

✅ How: Build meals with quality protein + colorful carbs to strengthen your gut-brain connection, steady your energy, and support your immune system.

🍬 Make your kitchen your ally, a place safe from excess sugar and holiday health hazards.

Clear the clutter.

Bring in and restock foods that nourish your brain and body.

When you crowd out the sugar and processed foods, you naturally make room for energy, focus, and calm.

💡 Pro tip: Schedule just 10 minutes to transfer beans, lentils, oats, and whole grains into clear jars — when you seethem, you’ll use them!

Small tweaks = big calm for your brain, hormones, and energy.

Let’s make this November a month of calm, clarity, and nourishment through the holiday season

11/04/2025

Quick tip to nourish your brain and body — diversity matters 🌟

Aim for
✅ 10 - 12 whole per day
✅ 30 - 35 per week

How many different whole foods do you think you eat in a typical day or week? Are you surprised by that number?

When it comes to dietary diversity, aiming for a specific target can help keep you motivated and curious, but it’s not about chasing perfection. Research suggests that people who regularly include at least 12 different whole foods per day and 35 or more different whole foods per week tend to see the greatest benefits for nutrient intake and long-term health.

This doesn’t have to be complicated or overwhelming. Every fruit, vegetable, legume, nut, seed, whole grain, herb, spice, or protein you include (even if it’s just half a serving over the course of the week!) counts toward your diversity goal. Different colors, varieties, and species are all fair game: red apples and green apples both count. So do different types of beans, leafy greens, or even types of seafood and cuts of meat.

The real win is in mixing things up regularly, rotating your favorites, trying new foods, and building meals that are as colorful. And remember: these are just guidelines. Every step toward more variety is progress worth celebrating.

11/04/2025

Halloween trick-or-treat-or-not...the sugar storm is here!

Tired, wired, and craving sugar?

Your blood sugar rollercoaster may be driving your fatigue brain fog and mood swings.

Rainbow vegetables contain fiber + slow carbs that help regulate insulin — essential for hormone harmony during perimenopause.

🌟Tip: Add cinnamon or turmeric when for anti-inflammatory, immune-boosting support as we enter the holiday season.

Here are 8 of my favorite sweet potato recipes.

How can you get sweet potatoes on your plate this week? 😊

https://www.colormyfood.com/2021/11/good-mood-food-sweet-potato/

10/31/2025

If you’re able, here’s a way to help people that are hungry - help is needed more than ever ✨

10/30/2025

Finding our way back to food the way nature intended 💕

Ah, the good ol' days! ❤️️