Tips I wish I knew Growing up to Nourish Your Mind & Body

 


Elite Wellness: Dr. Gold’s Newsletter 

October Edition

Your Source for Holistic Health & Well-Being

Welcome to Your Wellness Journey!

Hi there, and welcome to the October edition of my wellness newsletter! Whether you are here to improve your relationship with food, elevate your mind, or take a lighthearted approach to staying active, you’re in the right place. Our journey together is about releasing weight—not just physically, but mentally, emotionally, and spiritually. Let’s dive into the topics of this month and continue to live our healthiest lives!

This Month’s Focus: Nourishing the Body & Mind

It’s no secret that nutrition plays a vital role in our health, but this month, we’re going to dig a little deeper into how nourishing your mind and body can help you feel your best. From brain-boosting nutrients to mindful practices, let's explore how to support both your mental and physical wellness.

Brain Power Booster: Hydration & Nutrition for the Mind

As part of my 10 Ways to Unleash Your Maximum Brain Power program, we’re focusing this month on Water & Other Brain Nutrients.

  • Water: Did you know that even mild dehydration can impair your cognitive performance? The brain relies heavily on water to function properly. Make sure you’re drinking at least 8 glasses a day to stay sharp and energized.
  • Brain Nutrients: Foods rich in omega-3 fatty acids, antioxidants, and essential vitamins can enhance brain health. Stock up on walnuts, fatty fish, leafy greens, and berries this month for an extra boost!

Recipe of the Month: Brain-Boosting Smoothie

Looking for an easy way to fuel your brain in the morning? Try this delicious smoothie, loaded with nutrients to keep you energized and focused:

Ingredients:

  • 1/2 cup of blueberries (rich in antioxidants). I call them “Brain Berries”
  • 1 tablespoon of flaxseeds (omega-3 powerhouse)
  • 1 handful of spinach (vitamin-packed)
  • 1 banana (for natural sweetness and potassium)
  • 1/2 cup of almond milk or water
  • A dash of cinnamon for flavor

Instructions:

  1. Toss all ingredients into a blender.
  2. Blend until smooth.
  3. Enjoy your refreshing brain-boosting treat!
For other healthy recipes, click here to check out Cooking in the Kitchen with Drew on YouTube!

Weight Release Tip: Change Your Relationship with Food

In the first module of my Weight Release Mastery program, we talk about the importance of transforming your relationship with food. Food is not just fuel; it’s a way to nourish, comfort, and energize ourselves. This month, try these simple mindset shifts:

  • Mindful Eating: Pay attention to how each bite makes you feel. Are you eating out of hunger or emotion?
  • Gratitude for Your Plate: Before each meal, take a moment to express gratitude for the food in front of you. This simple act can change how you view your meals and make you more aware of your choices.

Staying Active: Keep It Fun!

As part of Weight Release Mastery, I encourage a lighthearted approach to wellness, which includes staying active in ways that make you smile. This October, try a fun, autumn-inspired activity:

  • Fall Hike: Take a scenic hike through a nearby park and enjoy the changing leaves.
  • Pumpkin Workout: Who says pumpkins are just for carving? Use a small pumpkin as a weight for squats, lunges, and core exercises. A fun seasonal twist on your workout!

The Importance of Sleep: Rest for Recovery

We can’t talk about health without touching on sleep. Adequate rest is the foundation for all areas of wellness, from weight release to mental clarity. In the sixth module of Weight Release Mastery, we cover the role of sleep in healing and recovery. Here are a few tips to help you get better rest this month:

  • Create a Sleep Routine: Going to bed at the same time every night can improve your sleep quality.
  • Reduce Blue Light Exposure: Limit screen time at least an hour before bed to help your brain unwind.

Upcoming Events & Announcements

  • FREE Webinar: "How to Release Weight and Reclaim Your Wellness" – Join me on Jan 12th 2025 at 3pm EST for an engaging webinar where we’ll discuss strategies from my Weight Release Mastery program and how you can start making lasting changes today. Register here.
  • New Module Launch: Keep an eye out for Module 3 of Weight Release Mastery: Lighthearted Approach to Wellness. It’s all about finding joy in movement and making health fun.

A Final Thought: Wellness is a Journey

Remember, wellness isn’t about perfection, it’s about progress. This month, focus on small changes that nourish your mind, body, and spirit. I’m here to support you every step of the way.

Stay well,
Dr. Tanya Gold ❤️

Founder of Weight Release Mastery

www.dgoli.com

References:

  1. Smith, M.A. et al. (2020). The impact of nutrition on mental health and cognition. Journal of Nutrition Research.
  2. Benton, D. & Donohoe, R.T. (2021). The influence of hydration status on cognitive performance. British Journal of Nutrition.
  3. Stachenfeld, N.S. et al. (2018). Mild dehydration affects mood in healthy young women. Journal of Nutrition.
  4. Gomez-Pinilla, F. (2015). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience.
  5. Morris, M.C. et al. (2020). MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & Dementia.
  6. Wenk, G.L. (2019). The importance of breakfast for cognitive performance. Journal of Nutrition Education and Behavior.
  7. Kristeller, J.L., Wolever, R.Q. (2011). Mindful eating: An effective approach to weight management. Current Obesity Reports.
  8. Beshara, M. et al. (2013). Mindful eating and its relationship to emotional regulation. Eating Behaviors.
  9. Emmons, R.A. & McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being. Journal of Personality and Social Psychology.
  10. Sallis, J.F. & Hovell, M.F. (2017). A lighthearted approach to exercise adherence. Harvard Medical School Special Report.
  11. Thompson Coon, J. et al. (2011). Does participating in physical activity outdoors have a greater effect on physical and mental wellbeing than physical activity indoors? Environmental Science & Technology.
  12. Ashford, S. et al. (2016). Adding novelty to exercise: Motivation and enjoyment. Journal of Sport & Exercise Psychology.
  13. Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
  14. Hirshkowitz, M. et al. (2015). National Sleep Foundation’s sleep time duration recommendations. Sleep Health.
  15. Chang, A.-M. et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences.

 



 

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