Advice for Eating

Last summer we tried as many different type of melons as we could get our hands on. This Santa Claus melon was intriguing due to it's name!

The pale green to white inner flesh with a mild melon flavor and sweetness close to honeydew melon with a little watermelon taste was our take.

How many different kind of melons can you try this summer?
Have you tried a Santa Claus melon? ⬇️

My favorite drink during the holidays and in the summer! is a sparkling water with 10 grams of whey protein, 0 grams of sugar and 45 calories.

They taste delicious and are a great non-alcoholic option with benefits! Orange is my favorite, but the lemonade and grapefruit flavors are also tasty!

Find WAAY , and

Stay hydrated this summer with a little protein!

When it comes to brain health, it’s easy to look for one specific food or supplement that will “boost memory” or “improve focus.”

But the reality is, brain health doesn’t come down to a single ingredient, it’s built over time through consistent, everyday choices.

Your brain is incredibly active and requires a steady supply of nutrients to function at its best. This includes healthy fats, antioxidants, vitamins, minerals, and a consistent source of energy from carbohydrates.

The foods highlighted in this post each contribute something unique:
🧠omega-3 fats that support brain structure
🧠antioxidants that help protect against oxidative stress
🧠nutrients like choline that play a role in memory and communication between brain cells
🧠fiber and carbohydrates that help maintain steady energy levels

Another important piece that often gets overlooked is the gut–brain connection. A healthy gut microbiome is increasingly linked to cognitive function, mood, and overall brain health, which is why fiber-rich foods and fermented foods also play a role here.

You may not notice an immediate difference after eating one “brain food,” and that’s okay. Similar to many areas of nutrition, this is about supporting your body consistently over time.

Instead of focusing on individual foods, it can be more helpful to think about your overall pattern: Are you including a variety of plant foods? Are you getting enough healthy fats? Are your meals keeping you energized throughout the day?

At Advice For Eating, we focus on building habits that are realistic and sustainable, not perfect. Incorporating a range of these foods into your routine is a simple way to support not just brain health, but overall well-being. Small, consistent choices add up over time.

The real "magic pills" are free and underrated! 🫗😴🏃‍♀️

3 healthy habits to start that you will never regret!

1. Daily 10 minute mobility work.
Daily stretching that preserves joint function in your hips, shoulder and ankles.
Studies show that mobility predicts independence in your 80's better than strength or cardio alone.
The ability to get off the floor unassisted at 80 and easily lift up my grandchildren is the goal!

2. Reading fiction for 20 minutes before bed.
Not just for pleasure, but for brain longevity.
Neuroimaging studies show that fiction readers develop stronger neural pathways. 32% slower cognitive decline compared to non-readers!
It's preventing dementia!

3. Supporting the immune system
Focus on your gut-the health foundation we are only beginning to understand.
Gut health affects everything from cognitive function to immune response, so it should be a non-negotiable. Eat whole foods including prebiotic and probiotic foods to keep your immune system healthy.

You get only one body to live in for the rest of your life.

What can you do today that you wish you did more of when you are 80?

One of the biggest misconceptions about healthy eating is that it has to look like perfectly chopped salads every single day.

But honestly? A lot of people get tired of salads and that’s okay.

The good news is that adding more greens into your routine can actually be incredibly simple when you stop thinking about them as a separate “healthy food” and start blending them into meals you already enjoy.

Leafy greens like spinach, kale, arugula, and cabbage are packed with nutrients including: Fiber, antioxidants, folate, vitamin C, vitamin K, plant compounds that support overall health

Research continues to show that regularly eating more vegetables, especially dark leafy greens, is associated with benefits like:
like:
✔️ Better digestion
✔️ Heart health support
✔️ Reduced inflammation
✔️ Healthier blood pressure
✔️ Brain and cognitive health support as we age

And no… this does NOT mean you need to force yourself to eat giant salads if you hate them. Some of the easiest ways to increase your greens intake are actually the least noticeable:

Toss spinach into soups right before serving
Blend kale or spinach into pasta sauces
Add greens into smoothies with fruit
Stir chopped greens into marinara or curry sauces
Try crunchy cabbage slaws instead of lettuce salads
Add arugula or spinach directly into pasta dishes while hot

One of the best nutrition strategies is making healthy foods more convenient and enjoyable instead of trying to overhaul your entire lifestyle overnight.

Another important reminder: frozen greens count too. Frozen spinach and kale are affordable, convenient, and easy to throw into soups, smoothies, egg dishes, casseroles, or sauces.

Healthy eating doesn’t have to be all-or-nothing.

You don’t need perfection. You don’t need elaborate recipes. You don’t need to “love salads.”

Sometimes nutrition is simply:
adding a handful of spinach to a smoothie
stirring kale into soup
blending greens into pasta sauce
finding small ways to eat more plants consistently

Tiny habits truly add up over time.

Sometimes the simplest recipes are the ones that stick. This banana “ice cream” is a great example of how we can create something that feels indulgent, while still being rooted in whole, nourishing ingredients.

All it takes is frozen banana, a splash of milk, and a little vanilla, blended into a creamy, ice cream-like texture. No added sugar, no heavy cream, and no complicated steps.

Bananas often get a bad reputation for being “too high in sugar,” but they’re actually a nutrient-dense carbohydrate source that also provides fiber, potassium, and naturally occurring sweetness.

When frozen and blended, they take on a texture that closely resembles traditional ice cream, which makes this a great option for anyone looking for something refreshing and satisfying.

You can enjoy it as is, or build on it depending on what you’re in the mood for:
🍌add nut butter for healthy fats and staying power
🍌top with berries for extra fiber and antioxidants
🍌drizzle a little dark chocolate if you want it to feel more like dessert

This is a reminder that eating well doesn’t have to mean giving things up, it can also mean finding simple ways to enjoy the foods you love, in a way that supports your body. Easy, balanced, and actually enjoyable.

Tempeh is a traditional, plant-based protein made from fermented whole soybeans, giving it a firmer texture and slightly nutty flavor compared to tofu. But what really makes tempeh stand out is what happens during that fermentation process.

💛It naturally produces beneficial bacteria (probiotics) that support gut health
💛It’s a complete protein, meaning it contains all nine essential amino acids
💛It provides a combination of protein + fiber, helping support fullness and digestion

From a nutrition standpoint, tempeh is a powerful addition to a balanced diet, especially if you’re looking to incorporate more plant-based meals without sacrificing satiety.

A typical serving delivers:
~18g of protein
~7g of fiber
-Key nutrients like iron, magnesium, and B vitamins

And because it’s minimally processed and made from whole soybeans, it offers a more nutrient-dense option compared to many plant-based meat alternatives.

Tempeh can help:
💛Support gut health through fermentation
💛Promote satiety with protein + fiber
💛Contribute to heart health with healthy fats and low saturated fat

Easy ways to use tempeh:
💛Slice and sauté for bowls or salads
💛Crumble as a ground meat alternative
💛Add to stir-fries, tacos, or wraps
💛Marinate and grill for added flavor

Pro tip: Steaming tempeh before cooking can help it absorb marinades even better.

At the end of the day, building a balanced routine isn’t about perfection, it’s about finding foods that are nutritious, satisfying, and realistic for your lifestyle.

"The idea of returning to restrictive, punitive dieting felt overwhelming, and I knew I needed a fresh approach and outside support.

One of the biggest shifts for me was realizing that asking for help is not a weakness, but a strength. I decided I was worth the effort and deserved a healthier relationship with food and myself.

Brittany taught me how to better combine foods — pairing carbohydrates with protein helped stabilize my hunger and prevent grazing. I also stopped after-dinner eating and began reintroducing foods I had previously feared, like whole grain and sprouted grain breads.

Most importantly, I shifted my mindset. I stopped viewing myself as “deficient,” stopped letting the scale define my progress, and began focusing more on fitness, patience, and long-term consistency.

I no longer feel deprived or trapped in “all-or-nothing” thinking. Instead of denying myself foods, I have learned to enjoy them in a balanced way — including quality whole grain breads that I genuinely look forward to eating each day."

Not only has Deborah lost 10 pounds, but she has also found the joy in food again. Keep up the amazing work!

Red foods = antioxidant powerhouses ❤️
From heart health to glowing skin, nature's reds support your body on a cellular level.
Eat the rainbow - start with red 🍓🍎🌶️