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Hey there, sunshine, welcome to Power on Plants. This is the podcast where we show you exactly how to heal your body naturally and enjoyably, so you can finally feel good to live the full life that you deserve. Today we're tackling a topic that most every entrepreneur and professional faces at some point in their life, and that's brain fog.

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Have you ever been at your desk staring at your to-do list, but your brain just won't cooperate. If you find yourself forgetting simple things, struggling to focus or just feeling mentally sluggish, you are in the right place.

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Today, we're going to reveal three specific whole plant foods that are backed by science, which can help you clear the mental fog so you can get more done naturally. So grab your favorite plant-based cup of happy and let's get to it. Hey sister, welcome to the Power on Plants podcast. Are you tired of staring into the fridge wondering what to eat so you can just feel better? Do you want to avoid spending hours in the kitchen making complicated meals in the name of health? Would you love to leave fatigue behind and finally have the energy to do all the things you want to do? Hi, we're Jared and Anita Roussel, christ followers, health care professionals, parents of four and big fans of great tasting food.

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We, too, tried exercising more, eating natural and clean foods, but we still found ourselves struggling with what we thought were changes that come with age or bad genes, and we weren't finding answers the traditional route. So we dug into the research and created our secret nutritional weapon sustainable plant-based living. The truth is, you can eat more whole plant foods and it's not hard. You just need the way. That's realistic and delicious so you never feel deprived If you're ready to enjoy your meals. No longer be held back by your health struggles and actively live your life, then you're in the right place. So grab your favorite plant-based cup of happy pop in those earbuds and let's get started. Hi friend, we are so happy to have you joining us today. Now in case you're new to the show, jared and I are a husband and wife team. I'm a nurse who's also a certified integrative nutrition health coach.

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And I'm a physician assistant who's certified in lifestyle medicine. For years, we both spent our days helping our patients manage disease, but then, when we turned 40, anita hit a huge wall with her health. Actually, at that point, we were both carrying extra pounds and also found ourselves struggling with low energy, daily exhaustion and, yes, even brain fog. But thankfully, over time, we dug into the research, started implementing what we learned and discovered what a huge difference that food can make when it comes to healing naturally and being able to fully live the incredible life we've been blessed with. As a result, we no longer help our patients and clients manage their diseases. Instead, we help them to prevent and even reverse the most common diseases of our time.

Speaker 1: 2:53

And we love it. So today we want to help you first understand that brain fog is not something that you just have to accept. It's not something that just happens, is not something that you just have to accept. It's not something that just happens. It can stem from various things, such as lack of sleep, stress and, yes, even the food on your plate.

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Exactly, and brain fog isn't a medical diagnosis, but it is a real experience. It's that feeling of mental cloudiness, forgetfulness, lack of focus and sometimes even confusion. You might notice it as difficulty recalling names, losing your train of focus and sometimes even confusion. You might notice it as difficulty recalling names, losing your train of thought or just feeling like your brain is running in slow motion.

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I remember those days so well and they were exhausting. And where it really gets frustrating is when you have all these things that you just want to experience with those you love, as well as goals and dreams of what you want to accomplish in life, like starting a business or even taking your current one to the next level. Brain fog can be a huge productivity killer, costing you so much time and money and even opportunities. But here's what we want you to remember you do not have to accept it as normal.

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Absolutely not. Now you may be wondering why does food matter when it comes to mental clarity? One of the answers lies in the powerful connection between your gut and your brain. When your gut is healthy, it has a tremendous impact on how your brain functions. One powerful aspect of this is the beneficial gut bacteria that help to produce things that our brains need, like serotonin and dopamine. They also create butyrate, a short-chain fatty acid that helps to reduce inflammation, even in our brains, and this is just scratching the surface. What is the food that the good gut bacteria need? It's fiber, and while plant foods are filled with fiber, you won't find any fiber in animal products. So whether or not you are getting enough fiber daily can greatly impact this gut-brain connection.

Speaker 1: 4:52

Now certain foods are known to boost neurotransmitter production, reduce inflammation and even protect your brain cells from damage. Reduce inflammation and even protect your brain cells from damage. In fact, research shows that specific whole plant foods can help you think more clearly, remember more and even stay focused longer. So today we're going to drill down and share three of the best specific foods for lifting brain fog, plus some simple ways to add them to your daily routine.

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First up is blueberries. These flavorful powerhouses are packed with polyphenols and anthocyanins, compounds that have been shown in research to improve cognitive performance, processing speed and to protect against cognitive fatigue. A three-month clinical trial found that daily blueberry consumption improved learning and list recall in older adults with early memory changes. The nurse's health study found that higher long-term intake of blueberries and strawberries was associated with slower rates of cognitive decline, delaying brain aging by up to two and a half years.

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So how do you get more blueberries into your life in a way that you enjoy? You can simply add them to your morning smoothie, or sprinkle them onto your oatmeal, or simply enjoy them as a snack straight out of your bowl. That's one of my favorite ways. Eat them fresh or frozen to get the same brain boosting benefits. Next, let's talk about walnuts, because walnuts are rich in omega-3 fatty acids and polyphenols, which support brain cell communication and help to reduce inflammation.

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A study published in 2020 in the journal named Nutrients showed that walnuts improve cognitive function in humans and even animals by suppressing inflammation and oxidative stress in the body because of its antioxidant components and oxidative stress in the body because of its antioxidant components. The study also concluded that walnut consumption did not contribute to weight gain or hinder weight loss goals.

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So how do you use walnuts? You toss them into a salad, or blend them into delicious sauces, or grab a handful as a snack. Just a small serving a day can make such a big difference when it comes to thinking clearly. And last but certainly not least, is leafy greens like spinach, kale, collards and more. These foods are truly life changers.

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I couldn't agree more, because leafy greens are loaded with things like folate, vitamin K and lutein, all of which have been linked to slower cognitive decline and better memory. A standout study from the journal titled Neurology found that people who ate just one serving of leafy green vegetables per day were more likely to have a stroke, at a much slower rate of cognitive decline, than those who rarely ate them at all.

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Isn't that amazing. Just one single serving of leafy greens per day can make a huge difference. So then the question is how do you get more of them in your life? Right? Here are the simple ways Toss a handful of greens into your smoothie, or chop and add them to your soups and stews, or load up your grain bowl with the leafy grains. Here's the thing the more whole plant foods you eat, the better, and that's something we really want you to walk away from this episode, with Not just three whole plant foods to start boosting your brain power and your productivity, but also some big excitement that we are truly just scratching the surface here.

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I mean, think about it. So many people are eating the standard American diet that's filled with artery clogging foods like oils and animal products. And what happens when vessels get clogged? The nutrients your cells need cannot get into the cells and the garbage cannot escape. Do you think that process could lead to brain fog? Absolutely, but what's the possibility that if you started eating more blueberries and walnuts and leafy greens every week, that the brain fog would begin to clear? And what if you didn't stop there, but you learned this simple, exciting way to keep adding more and more of the other life-giving whole plant foods. As a natural result, you'd find yourself eating less and less of the sabotaging foods. Then your gut bacteria would grow happier and happier and your vessels would start clearing seriously. Have you seen the photos of this? It really does happen. Dr Dean Ornish did a study and you can literally see vessels opening up.

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I know it's amazing, isn't it? Whole plant foods are life-giving foods and that really shouldn't surprise us in light of Genesis 1 29. But maybe you're thinking that sounds great, but those aren't the things I'm used to eating, and I like the meals I eat regularly. So how in the world would I ever eat whole food, plant-based? First things first. Just start adding in some blueberries, walnuts and leafy greens every week in ways that we've shared with you here on this episode today. It can be just that simple to start.

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Listen, there's one thing that Anita and I are not about, and that's overwhelm. It's just not how we roll. What we are all about is making this amazing way of eating really delicious, quick and easy for you, so you can not only live a long life but fully live it. So if you just want to know how to make some of your old favorites in a super fast and easy way, like dressings and sauces that make your food taste fantastic, delicious desserts like brownie batter, hummus, the best banana pudding, or even lightning fast meals like date night alfredo sauce that's creamy and delicious, go right now to poweronplantscom forward slash cookbook. The cookbooks that you'll find there are our original go-to, tried and true recipes that make eating whole food plant-based realistic and enjoyable. You'll find them at poweronplantscom. Forward slash cookbook.

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And maybe you feel like I just want someone who knows exactly what to do to take me by the hand and want me step-by-step through exactly how to eat more whole plant foods, like where to shop and what to buy, and how to make eating this way work with real life.

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If that's you, go right now to poweronplantscom forward slash accelerator and join the wait list, because the doors only open a few times each year, and when you're on the list, you'll be the first to know when accelerator is open next. This coaching program is absolutely awesome because you'll get video trainings, including all our exclusive In the Kitchen videos, and we've even created a signature private Accelerator podcast for our members too. That means you'll not only have exclusive content for making whole food plate-based eating simple, but you'll be able to listen to every single lesson of the course while you're on the go, and the weekly coaching calls and replays make all the difference for you. Plus, jared and I are inside the community every single day answering any question and providing direction too. So go right now to poweronplantscom forward slash accelerator so that you don't miss out the next time the doors are open.

Speaker 2: 11:38

Now we want to know which of these brain boosting foods are you going to add to your meals this week Blueberries, walnuts or more leafy greens? Decide right now and make sure you have that specific food in your house, because what we know is this if it's there, you'll eat it, and if it's not, you won't. Right, as you add more whole plant foods to your days and start noticing how your body feels whether it's having more energy, better focus or a clearer mind we'd love to hear your results. Come into our free group and share your experience with us at poweronplantscom forward slash pie. That's poweronplantscom forward slash pie. That's poweronplantscom forward slash P-I-E.

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Friend, we are so glad that you could join us for this episode of Power on Plants. If you found this episode helpful, please subscribe, leave a review and share it with a friend who could use a mental boost. And remember you have the tools you need to power your body and your business optimally, one delicious bite at a time. Know that you are loved, you are prayed for and we look forward to seeing you again very soon. Thank you.