Tired of Brain Fog.. Eat Well For a Clear Head

Do you find it becoming more and more difficult to concentrate? I expect you're busy and you don't have time to waste feeling frustrated because you can't remember simple things throughout your day. 

Brain fog may be your problem. 

The continual decrease in the quality of the American diet is not only impacting how your body feels, it may be having a significant impact on the health of your brain. The good news is there are simple changes to your diet that can help you think more clearly.

Try these tips:

1. Eliminate soda - switch to water or herbal tea.
2. Include protein and fat in every meal.
3. Reduce intake of “sweet treats”.
4. Read labels – check the ingredient list and choose options without high fructose corn syrup in foods like – breads, desserts, kid’s cereal, yogurt, spaghetti sauce, ketchup or other condiments.
5. Snack on nuts and seeds in moderation (1 oz. = 1 serving).
6. Choose fatty fish 2 times/week – wild caught salmon, tuna, mackerel, sardines, herring.
7. Choose grass-fed beef.
8. Choose omega-3 rich eggs.
9. Sprinkle ground flaxseeds on yogurt, cereal or hot dishes.
10. Eat real food! If you don’t recognize the ingredients, put it back on the shelf.

In addition, be cautious of what you see on the store shelves. Stick to real foods that are not processed and you will be off to a good start.

Added Bonus! What I love about a healthy diet is the benefits of good foods can impact so many areas of your body and achieving good health. Not only will the reduction of heavily processed foods and increase in real whole foods prevent brain fog this can also help you to lose weight, reduce fatigue and decrease inflammation throughout the body. Simple changes for great health!

If you are ready to prepare a healthy dinner rich in nourishing omega-3 fats try the recipe below:

Pepper Seared Tuna with Mango Relish, serves 4

• 2 mangoes
• 6 TB chopped fresh cilantro, or 2 TB ground coriander
• Salt to taste
• ½ tsp. black pepper, coarsely ground
• 4 (6-oz) fresh tuna steaks
• Nonstick cooking spray

Peel mangoes and dice the flesh into ¼ inch pieces.  Transfer to a small bowl.  Add cilantro or coriander and a pinch of salt, mix well.  Place mango relish in the refrigerator to chill for at least 30 minutes.  Lightly press black pepper into one side of each tuna steak.  Sprinkle with salt.  Place the fish, pepper-side down, in a large skillet coated with nonstick cooking spray.  Cook on both sides over medium-high heat until the fish is seared on the outside but still very slightly pink in the center (to a temperature of 145° F. Mound mango relish on top of each tuna steak.  (1 piece of tuna with ½ cup mango relish: 252 calories, 2 g fat, 0.4 g saturated fat, 18 g carb, 40 g protein, 2 g fiber)