September 2015 Newsletter Brain Train


Inspired by Bree Brown, written by Rosetta Holmes, Kinesiologist

Food for healthy brain function at any age is important.  This is particularly true for children with developing brains, the elderly with aging brains and everyone in between!

The brain, AKA ‘the control centre’ (T.C.C), is an intricate universe made from white and grey matter.  T.C.C, among many of its functions, manufactures hundreds of chemicals called neurotransmitters.  Neurotransmitters are chemical nerve impulses that travel at high speed through the nervous system passing on information throughout the entire body.

In order to perform these tasks effectively, T.C.C requires a constant supply of water, phytonutrients, amino acids, vitamins, minerals and essential fatty acids such as omega 3 and 6.  Phytonutrients are what gives fruit and vegetables their wonderful nutritional value and colour.  Amino acids are required to create proteins and not all amino acids are made in the body – some are gained through food, unlike plants which make all amino acids they require.

“Nutritional deficiencies can cause brain imbalances that send shock waves through the entire body, resulting in everything from fatigue and forgetfulness to depression and anxiety” – Robert Erdmon “The Amino Revolution”.

Generally speaking, the first signs of nutritional deficiency you may experience may be fluctuations in mood and even poor cognitive performance, comprehension and memory recall.  Other signs and symptoms you may experience are depression, anxiety and irritability.  Perhaps you yourself have had experience with one of these symptoms or you know of someone who has.  Food can have an enormous influence on our state of balance and wellbeing.  T.C.C is responsible for actions, reactions and sensations like memory, speech, hearing, vision, growth hormones, sex hormones, emotion, body temperature, physical actions such as balance, posture and movement.

Regardless of age, without proper fuel, you can experience a variety of signs and symptoms which are indicators that something ‘is off’.

It is important to note here that aside from providing the ‘right type of fuel’, there are also many contributing factors which can cause damage to brain cell health.  These factors could be pollution, stimulant consumption, heavy metals, sleep apnoea, or lack of oxygen, for example.

Nutrients which are highly beneficial to your brain are:

  • Vitamin B
    • Promotes memory, concentration, sleep and emotional stability.
  • Iodine
    • Essential for speech and mental functioning.
  • Magnesium
    • Required for memory, nourishment and regulation of nerves.
  • Manganese
    • Nourishes the nerves, brain and promotes memory.

A quick way to get a ‘pick me up’ is through a smoothie – not a juice!  The reason being you want to keep all the fibre contained in the smoothie.  A juice extracts the sugar from the fibre and generally the fibre is thrown out and the liquid is consumed.  So keep the fibre in!

Naturopath Michelle Cose suggests this formula for smoothies:

40% vegetable greens   spinach leaves, any gourmet lettuce, rocket, Asian greens, Beetroot leaves, kale, snow peas, chives, broccoli, carrot, capsicum, cabbage, cucumber, celery, parsley, zucchini, sprouts, beans, avocado, fennel…

40% seasonal ripe fruit  banana, berries, mandarins, oranges, plum, peaches, apples, pears, limes, lemons, lychees, figs, dates, cherries, coconut, apricots, mango, strawberries, nectarines, papayas, persimmons, pineapple, quinces, kiwi fruit…

20% to make it thick!      nuts, seeds, natural muesli, natural probiotic yogurt, oats, mojo muesli, Chia seeds, almond milk/rice milk…

Top with clear fluids        water, coconut water, green tea, herbal tea, mineral water, alkaline water


If you love berries, go nuts on this recipe!  It packs a powerful immunity punch.

One of my fav’s is my very ownBerry Boom’:

  • 1 cup of frozen Organic Mixed Berries (loads of nutrition)Berry Boom 1
  • Juice of ½ large Lemon or Lime (aids digestion)
  • 1 egg white (protein and helps to thicken it up)
  • Sugar to taste (no more than one teaspoon!)
  • Blitz smooth (if it appears too thick, stop, stir and re-blitz – repeat this step if necessary)
  • Pour or scoop into bowl or glass for a bit of fun and top with mint!

(Mint stimulates liver and bile flow, so useful for indigestion. Avoid if breast feeding and do not give to young babies).

  • Enjoy!

Mental fatigue or stress is a common experience felt by many.   A Report conducted by the Australian Psychological Society ‘Stress and wellbeing in Australia survey 2013’ states that ‘family and financial issues were tied the leading sources of stress for women while the leading source of stress for men was issues related to personal finance’.

It also states that ‘seven in ten Australians reported that current stress was having at least some impact on physical health’ and ‘one in five reporting that current stress was having a strong to very strong impact on physical health’.  These are alarming statistics!

You may say ‘Stress is a reality of life’, while this is true, the severity, quantity and longevity is affecting your physical health to some degree.  Is the cost of your health outweighed by a perceived obligation to continue this way of life?

Regardless of cause, stress exists and it’s clear that it’s having a physical implication on health.

Kinesiology can help with assessing the impact stress has upon your body and provide techniques and strategies aimed toward re-establishing your health.


Omega 3, 6 and 9 Recipe

Inspired by the Omega 3 Cookbook, Michael van Straten


  • Brain Balls1 tin 475g of Wild Salmon (Salmon is good source of omega 3, iodine, vitamins, proteins and essential minerals)
  • 5 spring onions (Includes vitamin A, K, B and omega 6, calcium, magnesium, potassium)
  • 3 garlic cloves (Includes omega 3 and 6, potassium, calcium, phosphorus, magnesium, vitamin C)
  • 3 eggs (good quality protein along with iodine, vitamin B, selenium, zinc, iron, copper and omega 9)
  • 600gm Sweet Potato (or Potato if you prefer) Sweet Potatoes are rich in Carotenoids due to their orange       colour.
  • 1 ½ cups of Oats (contains zinc, manganese, selenium, phosphorus, magnesium and fibre)
  • Salt and Pepper to taste
  • Rapeseed Oil (Canola Oil) Contains omega 3, 6 and 9.


  • Chop Sweet Potato and boil until tender, drain and mash – set aside to cool.
  • Turn oven on 100 degress.
  • Finely chop Spring Onions and Garlic and mix with eggs in bowl, lightly season with salt and pepper.
  • Once Sweet Potato mash has cooled mix with Onion mix.
  • Add salmon and gently mix.
  • Add oats and gently mix.
  • Roll mixture into bite size balls and fry in pan with oil.
  • Place in oven to keep warm until all mixture is used.

This recipe is great eaten hot or cold and fantastic for the kid’s lunch boxes (use a cold bag).

xo Rosetta


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