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arugula, spinach, pomegranate seeds, and walnuts to a large salad bowl.
Pour salad dressing on top of the salad and mix together.
Transfer the mixed salad onto two plates. Top each salad with ½ sliced avocado and 2 sliced eggs. Garnish with sesame seeds. Enjoy!
EASY ROASTED SALMON & BROCCOLI WITH SWISS CHARD
Serves 2
Ingredients:
2 tablespoons of fresh lemon juice
2 teaspoon of chopped garlic
5 tablespoons extra virgin olive oil, divided
2 salmon fillets, preferably wild not farmed (4 to 6 ounces each)
2 to 4 slices of lemon
1 large head of organic broccoli, chopped into bite-sized florets (3 to 4 cups)
2 teaspoons Himalayan sea salt, divided
1 small shallot, finely chopped
1 small bunch organic Swiss chard or rainbow chard, finely chopped
1 teaspoon organic mustard seed powder
Line a large sheet pan with parchment paper and preheat the oven to 400 degrees F.
Mix the lemon juice, chopped garlic, and 2 tablespoons olive oil in a small bowl.
Lay the salmon down in the middle of the sheet pan and pour the lemon–garlic–olive oil mixture on top of each fillet evenly. Then place the lemon slices on top of each fillet.
Mix the broccoli florets, 2 tablespoons olive oil, and 1 teaspoon sea salt together in a large bowl. Place the mixture around each salmon fillet on the sheet pan.
Place in the preheated oven and bake for 20 minutes.
While the salmon and broccoli are baking, heat the remaining 1 tablespoon olive oil on low heat in a skillet. Add the chopped shallot, stirring often until clear and cooked. Add the Swiss chard with 2 tablespoons water to the skillet and cook for 3 to 5 minutes, stirring occasionally until the chard is softened. Remove from heat.
Add the salmon, broccoli, and chard to two serving plates. Sprinkle the broccoli with mustard seed powder to boost anti-inflammatory benefits. Serve and enjoy!
COCOA-CINNAMON-GINGER “HOT CHOCOLATE”
Serves 2
Ingredients:
4 cups unsweetened almond or coconut milk
2-inch ginger piece, peeled and sliced lengthwise
3 tablespoons unsweetened raw organic cocoa powder
1 teaspoon organic cinnamon powder
1 to 2 tablespoons coconut sugar (sweeten as desired)
½ teaspoon vanilla extract
Small pinch of sea salt
2 cinnamon sticks, as garnish
Heat the almond milk and ginger slices in a medium saucepan over medium-high heat, stirring occasionally. Bring to a gentle simmer.
Add the cocoa powder, cinnamon, coconut sugar, vanilla, and sea salt and whisk until dissolved.
Bring to a gentle simmer once again before removing from the heat. Pour into two mugs, using a strainer to prevent the ginger from going into the cups. Add one cinnamon stick to each mug and enjoy!
Note: This drink can be served cooled during the summer months. Also, if serving as a dessert, add one dollop of coconut cream and blend for a sweeter, frothier taste.
2. BRAIN NUTRIENTS
As we’ve discussed, diet affects brain function. But what if you aren’t able, because of your schedule or lifestyle, to regularly eat a rich brain-food diet? Research has shown that particular nutrients have a direct effect on your cognitive ability. I always prefer getting my nutrients from real, whole, organic foods. Talk to your qualified health practitioner to learn what you might be deficient in.
In my podcast episode with Max Lugavere, author of Genius Foods, we discussed the benefits of supplementing with phospholipid DHA—your brain uses this to create healthy cell membranes.3 This is important because our cell membranes form all the receptors involved in mood, executive functioning, attention, and memory. B vitamins have been shown to improve women’s memories. Curcumin, the nutrient found in turmeric, can forestall cognitive decay. You can get a list of nutrients and their effect on the brain from the National Institutes of Health website.4
There are natural sources for all of these nutrients, but getting all of them into your diet might not fit your lifestyle or your palate. The good news is that supplements are readily available for all of these (though not all supplements are created equal; make sure to do some research). You can also combine these with the brain foods discussed in this chapter to give your brain the fuel it needs. For a list and links to my favorite brain supplements, go to www.LimitlessBook.com/resources.
3. EXERCISE
“Exercise changes the brain in ways that protect memory and thinking skills,” writes Heidi Godman, the executive editor of the Harvard Health Letter. “In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning.”5
I can almost hear some of you complaining or