Brain Food: Five Strategies for the Wahls Diet

-5- Strategies to Eat More Brain Food - Adopting the Wahls Diet for One Month - http://foyupdate.blogspot.com/2013/01/five-strategies-for-wahls-diet.html
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Over the course of the last couple weeks I have developed strategies to make sure I get the nine cups of veggies, one teaspoon of minerals and  four ounces of grass-fed meat or wild seafood a day.  I thought I ate a lot of veggies before, but this much requires some planning on my part.


Brain Food: Sardine Avocado Citrus Salad - Recipe

Sardines are yummy.  If you haven't actually tried them, I bet you'll be surprised.  Plus everyone in Europe eats sardines.  An entire continent can't be wrong.  Peer pressure man, peer pressure!

This is an awesome little salad that comes together quickly and easily scales for just one to a crowd.  The oily sardines are cut by the citrus and the avocado adds a nice creamy factor.  To make the salad feel more like a dinner menu item I saute an onion and at the very end add the sardines to heat them up.  Then I use the sardine oil, plus a little balsamic vinegar and sherry to make a simple dressing.  That's it.  All of 15 minutes and you're ready to eat.


Brain Food: What I ate today on the Wahls Diet

Top (left to right) Breakfast egg skillet,  half an avocado with carrots
Middle: Green tea, fruit smoothie, granola, dressing for salad, more tea
Bottom: kiwi and grapes, sardine avocado citrus salad

I have been following the Wahls Diet for two weeks now so I thought I would share what a day's worth of food looks like for me now.  

  • 3-4 cups of green tea
  • 1 cup of granola - I modified my recipe to use coconut oil instead of butter
  • Breakfast egg skillet - I only had one egg today so I added some left over roast chicken
  • Kiwi and grapes for a snack
  • Avocado and carrot for another snack
  • Sardine Avocado Citrus Salad - this recipe will be my next post
  • Strawberry, peach and blueberry smoothie for dessert - I omit the yogurt from the linked recipe


Brain Food: Warm Butternut Chickpea Salad - Recipe

This salad is a full meal.  It has warm spiced butternut squash with chickpeas and a tahini dressing over mixed lettuce.  


Brain Food - Breakfast Skillet Inspired by Dr. Wahls

I've decided to adopt the Wahls Diet in stages.  It's a little too intense to just jump in cold turkey.  This week I am focusing eating all the servings of vegetables, meat and minerals.  Over the next couple of weeks I'll work on eliminating gluten and dairy.

My first challenge was figuring out what to eat for breakfast when gluten is out and lots of vegetables need to be added in. This egg skillet has been my go to breakfast.


Brain Food - Adopting the Wahls Diet

If you could prevent the onset of  illnesses like cancer, type 2 diabetes and dementia wouldn't you want to? How far would you go to keep you and your family healthy?

Dr. Terry Whals, a physician, reversed the symptoms of her multiple sclerosis by eating a diet rich in micro-nutrients.  She researched the elements human bodies need to maintain cell health and figured out which foods to eat and how much.  She calls it the Wahls Diet (tm).