Nourish Your Brain

After months of following a low-fat diet, Jennifer noticed strange symptoms of light-headedness, dizziness, pulse racing, shaking, and difficulty concentrating – similar to those of a panic attack. What she was actually experiencing was low blood sugar dives due to hypoglycemia.

Once she understood the root of her symptoms, she modified her diet to include lean protein at each meal. She also gave up the high-carb snacks in favor of those that were rich in protein or healthy fats. To her delight, she actually lost more weight.

Since the brain is comprised of nearly 60% fat, choose healthy fats like nuts, salmon, olive oil, and avocados for your meals. Lean protein also enhances brain function. Consider adding more chicken, turkey, nuts, low-fat dairy, tofu, and quinoa to your daily food plan. Green leafy vegetables and berries boost brain potential along with coffee and tea. Guess what? A daily bite of dark chocolate may boost mood and improve brain function.

Best Brain Foods

Meats: Turkey or chicken breast, salmon

Dairy: Low fat cheese, Greek Yogurt, Skim Milk, Eggs

Vegetarian Proteins: beans, tofu, quinoa

Fruits: Berries (frozen or fresh)

Vegetables: Kale, spinach, broccoli (preferably fresh)

Fats: Olive Oil, Avacados, Walnuts, Almonds

Grains: Oatmeal or oat cereals, sprouted whole grain bread, Ezekiel Bread, brown basmati rice, sweet potatoes with skins

Snacks: Guacamole, whole grain crackers, dark chocolate, protein bars (with low sugar)

Beverages: Lemon water, 1-2 cups of coffee per day, protein shakes with low sugar, herbal tea, 1 five-oz glass of red wine per day.

Eat 10-15 grams of protein each morning shortly after you awaken. Make sure to eat protein at each meal. If you must snack on sugar or refined carbs, eat them with some protein (like cheese or sliced turkey). This will minimize blood sugar drops which can mimic panic symptoms.

Please talk to your primary doctor about testing for food sensitivities or allergies (e.g., gluten, dairy, corn) as these products may worsen mood for some.

Nutritional Supplements

Vitamin D3 plus K2 may help ease depression and anxiety.

Vitamin B complex (including B12 and B6) may also ease depression.

Omega 3 fatty acid supplements can enhance mood and fight memory loss.

Magnesium in proper doses may promote calm.

Probiotics help promote gut health which can improve mood. Prebiotic fiber may enhance this effect.

Please consult with your primary care doctor before taking supplements as they may interact with medications or cause side effects if you are not deficient.


Exercise reduces anxiety and depression. Even as little as 5 minutes can boost mood.

Find fun ways to exercise like ping pong, dancing to a favorite song, tossing a frisbee, walking at a dog park, shooting hoops, water aerobics, and playing catch. Remember all the ways you used to play as a kid.

After following her personalized version of these guidelines, Jennifer lost 30 pounds and has maintained the weight loss for two years. She also reduced her depression to the point that she no longer needed antidepressants.

Image is under license from

%d bloggers like this: