Healthy Fats, Happy Brain – Katia’s Brain Healthy Breakfast Recipe


Guess what. 10 October “World Mental Health Day”

I know, I know, it’s one of those 300 days that was created for other marketing purposes but hey, it’s an opportunity to review how important our mental and brain health is and do something about it.

Just because you can’t visually see your mental health like you can see a rash on the skin, doesn’t mean it doesn’t exist. We live in an age when taking medication for depression isn’t all that uncommon (I’m sure you can name one or two people you know who are on antidepressants). Think about the impact mental health has on our overall well-being!

In October, I want to share tips from Katya, a very good friend of mine and a passionate nutritional therapist, on how to improve our mental health.

This first email is about brain health and fat. Enjoy!
Brain is a healthy food

Did you know that our brain is made up of 60% fat? Omega:3 fatty acids are the most important fats for building healthy and functional brain cell membranes and receptors. They keep brain cell membranes healthy, enabling them to communicate with each other, which is crucial for brain function, memory, performance and mood.

DHA and EPA are two brain-supporting members of the omega:3 family. DHA is particularly important for brain health because it is a key component of brain cell membranes. EPA, on the other hand, supports brain health by protecting brain cells from damage by inflammatory molecules. By reducing inflammation in the brain, EPA has been shown to be effective in reducing symptoms of depression. Omega: 3 fatty acids are also important for blood flow to the brain. Low omega:3 fatty acid levels are associated with reduced blood flow to areas of the brain important for learning, memory and depression.

The easiest way to include more of these brain-supporting fats in your diet? It is oily fish, such as sardines, trout, anchovies, salmon and mackerel. Epidemiological studies have found evidence that younger women who eat oily fish more than twice a week have lower mood. Make sure you eat this fish at least twice a week. Check out my quick breakfast sardine recipe below for an easy and quick way to up your oily fish intake and give your brain some extra love.

Are you vegetarian? Flaxseed, chia and pumpkin seeds are good plant sources of omega:3 fats. However, the fats found in these seeds found in oily fish are very slow to metabolize, even in healthy people, so you may need to supplement with omega-3s from algae sources for extra support.
Katia's Brain Healthy Quick Breakfast Recipe

Recipe: Quick Breakfast Sardines
Serves 1
Note: 1 serving provides 1 portion of vegetables
Brain is a healthy food

1 can sardines in olive oil
2 large handfuls parsley (leaves only), finely chopped
½ fresh red chili, seeded and finely chopped
1-2 tsp lemon juice (to taste)
1 tablespoon extra virgin olive oil
Again ground pepper


  1. Remove the sardines from the can of oil into a bowl and mash roughly with a fork.
  2. Toss with the chilled parsley, chilli, lemon juice, olive oil and pepper.
  3. Serve on top of gluten-free toast or in lettuce cups.

Katya, xoxo

PS: Want to learn more about how you can support your mental health? Chest to see cutting for one Mini review Find out how you can change your physical and mental health.

Try this recipe and let us know what you think!
Next week we will talk about
“Why Eating the Rainbow Is Important for Your Mental Health”
Stay tuned!💪🏻

I don't see Katya

“You should know that there is a different way to live. To be truly happy, full of energy, with a clear head and a beautiful body. I know you can feel great and I will accompany you on this path.”

Katia One of the first UK-trained nutritional therapists to practice in Hong Kong. A hormonal health specialist addresses menstrual problems and women’s hormonal conditions (such as PMS, PCOS, endometriosis and chronic stress-related disorders), guiding women to regain control over their bodies and emotions. Katya works with clients to optimize their nutrition to help them achieve a variety of goals such as improved energy, better sleep, improved sports performance and recovery, and weight loss.

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