Looking to maximize your brain’s performance through food? Then you’re going to want to get to know Max Lugavere, Ziva Meditator and author of the new book Genius Foods. You may recognize Max from Dr. Oz, The Doctors, or as a guest expert in Ziva’s Moving into Mastery series.
Emily asked Max to share something valuable from Genius Foods as a gift for you:
“One of the best strategies to cover your food bases is to eat a huge “fatty” salad every single day, and load it up with extra-virgin olive oil and protein.
Though eating salads for better health may seem pretty intuitive, by creating a rule for yourself to incorporate one large salad every single day, you are ensuring that you enrich your brain with a diverse array of plant nutrients and fiber.
Whether for lunch or dinner, every salad is a new opportunity to feed your brain (and the community of microbes that take up residence in your large intestine). Ensure that you own a very large bowl (the bigger the better, and I like glass so that I can see all of the colors I’m eating), and go to town.
For the base, opt for nutrient density—skip pale-white iceberg lettuce, which is nutritionally poor and mostly water, and reach for the darker leaves instead. Spinach or kale are great options. Here are two ideas—feel free to improvise on them:
• Kale, cucumbers, raw broccoli, sunflower seeds, avocado, grilled organic chicken, extra-virgin olive oil, balsamic vinegar, salt, pepper, lemon
• Spinach, arugula, tomatoes, bell peppers, chia seeds, avocado, grilled shrimp, extra-virgin olive oil, balsamic vinegar, salt, pepper, diced raw garlic, lemon
The beauty of crafting salads is that there are no rules! Throw together as many veggies as you can and drench them with olive oil, which will increase the absorption of their many nutrients (including carotenoids, which can boost brain processing speed). The key is to aim for one huge salad daily, and there is plenty of room for healthy variety.”
Emily recommends wilting the salad with hot water in the winter if you live in a cold climate.
We strongly encourage you pick up this treasure trove of information – your brain is worth it! Get a copy for yourself here.