TODAY, WE WELCOME AUTHOR, PATRICIA J ZITO, WHO IS SHARING CHAPTER 4 FROM HER 'HOW-TO' COOKBOOK, 'ELEVATE YOUR PLATE: Real Food Choices and Recipes for a Healthy NOW' #RWRTeamBlog #ReadWriteRepeat

Chapter 4. Mental Plane Cognition

Do you know that your Mental Plane’s cognitive decline can begin as early as your late 20s and early 30s? A University of Virginia study published in 2009 discovered “top performances in some of the tests were accomplished at the age of 22. A notable decline in certain measures of abstract reasoning, brain speed and in puzzle-solving became apparent at 27.”

Considering the life expectancy age in the U.S. is about 78, that’s a lot of years to live with decreased Mental Plane brain function. But there’s good news here: you can improve your Mental Plane brain’s function based on your new NOW life choices. You can actually control how smart you become when you put self-care first and create a healthy, happy new NOW.

Nutrition is the very basic foundation of all health, including brain health, so making wise choices about what foods to eat not only helps your Physical Plane body stay healthy and trim but also helps improve your Mental Plane brain function. Do you suffer from brain fog and have a hard time concentrating at work? Combat those problems by looking at the food you eat every day. It is not hard to make wiser choices to elevate your plate and your Physical and Mental Planes will respond positively to thank you.

You are ready to step into a new, vibrant life, your your new NOW that is brimming with health, vitality, and the boundless potential of a well-nourished Mental Plane mind and powerful Physical Plane body. This book, and the 20+ I have penned, remind you that you always have the power to choose. Through the reality of influence your Mental Plane self-talk has over your Physical Plane body, explore how you can make informed, wise self-care choices about food, right here and right NOW. Your body believes what your mind tells it. Trust your true self.

Have you honored the fact that your Mental Plane brain, the center of your being, requires nourishment just as your Physical Plane body does? It’s a fascinating journey into the depths of your consciousness, where self-care retreat within time helps you understand how you create your world to justify your thinking. Cognitive decline is one of the most invasive intruders from your old NOW chaos, stealing your life and your truth, even as early as your late 20s and early 30s—if you are not putting self-care first.

The average life expectancy in the United States hovers around 78 years old. That’s nearly six decades of existence beyond the onset of cognitive decline around age 30. Read on for a taste of the profound and empowering choices that you should know regarding the power your new NOW offers to steer the course of your Mental and Physical Planes.

You possess the means to defy the sands of tif time and influence how healthy, how sharp, and how agile you become because of your new NOW lifestyle choices.

Nutrition is the cornerstone of your well-being.

Self-care first is the secret to making each day your best and the wisdom by which your whole body, mind, and spiritual health is built.

Enjoy moving into the world of food, exploring its intricacies and uncovering the choices that can change the trajectory of your life. You always have the power to choose. Choose NOW while options move you to a new NOW that will quickly transform your life.

Do you yearn for greater mental clarity? It’s time to turn your awareness toward providing your Physical Plane body with the nutrition it needs. These healthy choices are the keys to clarity, focus, and a rejuvenated Mental Plane mind, too.

Here are five remarkable superfoods to rejuvenate your Mental Plane brain and breathe life into your new NOW cognitive powers. These aren’t just foods; they’re potent providers of vitality, carefully selected for their ability to protect and enhance your Mental Plane mind. Add these to elevate your plate, to feed your brain and support your entire Physical Plane body with goodness.

1. Dark leafy greens will elevate your plate, brimming with vitamin K, lutein, folate, and beta-carotene, battling inflammation, enhancing cognitive function, and shielding against neurodegeneration. (For those who cringe at the thought of salads, a daily green smoothie with an apple in it (no seeds), might be your gateway to a brighter mind.)

2. Berries, with their vibrant hues, beckon as nature’s candies. Especially the mighty blueberries, packed with antioxidants and phytochemicals, which science confirms as champions of cognitive improvement. They stand ready to replace sugary snacks and can also sweeten your green smoothie!

3. Avocado, creamy and nourishing, delivers the healthy fats your brain craves. Not only do they support your cognitive skills, but they also play a role in your overall health, nurturing your heart and circulation. Avocado can grace your salads or transform into delicious guacamole.

4. Cauliflower and Broccoli, are the guardians of your memory. Their rich choline content stands watch against memory loss and cognitive decline. A million recipes are anywhere on your computer searches, in Facebook groups, in books, or you can just toss them raw into your salads. I eat them raw with homemade guacamole.

5. Turmeric, the golden spice cherished in Indian cuisine, emerges as a powerful anti- inflammatory agent and a memory enhancer. Curcumin, believed to boost the brain’s growth hormone, offers protection against brain disorders. Embrace it in your cooking or opt for a daily supplement. I have a pure powder version of curcumin that I sprinkle on my food every day.

Increase your intake of high fiber with whole grains, quinoa, groats, and oats.

1. Turmeric Spiced Oats

Ingredients:

1 cup of water or plant milk

1 cup of oats

1 tbsp coconut flakes

1 tbsp chia seeds

1 tsp ground ginger

1 tsp turmeric

pinch of black pepper

1 tsp cinnamon

Instructions:

Add the oats to a saucepan with water/plant milk set over medium heat. Once it starts to bubble, reduce heat to a simmer. Add the turmeric, pinch of black pepper, ground ginger, chia seeds, coconut flakes, and cinnamon. Cook for 2-4 minutes until thick or to your desired consistency.

Adding the black pepper with the turmeric increases the bioavailability of curcumin (the good in turmeric) by up to 2000%!

Serve and enjoy in your new healthy NOW!

2. Overnight Protein Vegan Oats

Ingredients:

3 cups rolled oats

1 ½ tbsp chia seeds

1/3 cup cocoa powder (or less)

3/4 cup quality protein powder

3 cups unsweetened almond milk

1 ½ cups brewed and chilled coffee

**1 ½ tbsp cacao nibs

Instructions:

1. Combine all ingredients in a large bowl and mix well. Cover and refrigerate overnight.

2. Divide between bowls or containers and store immediately in the fridge. Top with cacao nibs for extra crunch. Enjoy one per day for the week’s breakfast or lunch option Stores well in the fridge for 4-5 days.

3. Vegan Apple-Cinnamon Overnight Oats

Ingredients:

4 cups oats

2 tsp cinnamon

1/4 cup maple syrup

1/2 tsp nutmeg

4 cups unsweetened almond milk

1 tsp vanilla extract

1 cup of water

2 apples diced

4 bananas mashed

*Add hemp seeds or a spoonful of nut butter for more protein.

Instructions:

1. Combine oats, almond milk, maple syrup, cinnamon, nutmeg, vanilla extract, and water in a large glass container. Mix well, cover and store in the fridge overnight.

2. Prep single-serving size jars by pouring boiling water to clean (optional but wise).

3. Retrieve oats container from the fridge, stir, and place a few spoonfuls of the mixture into the bottom of each jar.

4. Add a layer of diced apple, followed by a layer of mashed banana.

5. Repeat until all ingredients are in the serving jars.

6. Store with secure lids, in the fridge, for 4-5 days, ready to remove, warm, and eat!

4. Walnut-Oat Burger Patties

Try these flavorful meatless burger patties that are crispy on the outside and perfectly soft and moist inside. This is a healthy burger patty recipe made with oats, nuts, seeds and dried herbs.

Equipment: You will need a large mixing bowl, a food processor or coffee grinder, and 2 large baking sheets.

Preheat the oven to 350 degrees, 15 minutes before cooking.

Ingredients:

4 cups of rolled oats

1/2 cup of walnuts pulsed in the food processor or coffee grinder. You can chop finely, too.

1/2 cup of sunflower seeds pulsed in the coffee grinder or food processor, or chopped finely.

1/4 cup of nutritional yeast flakes

2 tsp dried basil

2 tsp dried oregano

3/4 cup finely chopped onion

3/4 cup light soy sauce

4 cups of boiling water (filtered water is suggested)

Instructions:

Measure out and prepare your ingredients.

In a large bowl add rolled oats, walnuts, sunflower seeds, yeast flakes, dried basil, dried oregano, and chopped onion. Stir ingredients to combine.

Take the 1/3 cup of soy sauce and add it to the 4 cups of boiling water, stir to mix.

Add the soy/water mix to the dry ingredients and stir thoroughly to combine.

Leave the mixture to rest for 20 minutes.

Prepare two sheet trays lined with baking paper or something similar.

Take a 1/3 or 1/4 size measuring cup and fill with a heaping tablespoon of the burger mixture.

Place on the baking paper and pat it down flat with the back of a spoon dipped in water to prevent sticking and to keep the patties uniform. Repeat to fill the trays, place in the preheated oven and bake the patties for 45 minutes.

Remove from the oven and cool.

Leftover patties may be placed in the freezer (I leave them on the cookie sheet to freeze separately). After they are frozen, I place them in containers and put the stack in the freezer. When needed, you can remove individually and defrost to warm and serve.

5. Seeds and Seasonings Snack Crackers

Equipment:

2 Baking trays lined with Teflon sheets or baking paper

Preheat the oven to 285 degrees F

Ingredients:

3/4 cup golden linseed (flaxseed)

1/4 cup flax meal *(see note at the end)

1/4 cup pepitas (pumpkin seeds)

1/4 cup sunflower seeds

1/4 cup white sesame seeds

1/4 cup hemp seeds

1/4 cup nutritional yeast flakes

1 tbsp black sesame seeds

1 tbsp garlic powder

1 tbsp dried onion flakes

1 ½ tsp dried oregano

1 ½ tsp thyme

1 tsp dried chives

1 tsp pink Himalayan salt

1/4 tsp chili or cayenne pepper

1/4 tsp Vegeta (seasoning)

1/4 tsp spirulina (optional)

1 ¼ cup purified water

Salt flakes as a topping (optional)

*NOTE: Flax meal can be made by placing linseeds in a blender or seed grinder and blending to form a flour. Or you can buy flax meal at a health store or the health section at the supermarket.

VARIATION: Add 1 ½ cups vegetable pulp left over from juicing (optional). Replace some of the water with freshly made vegetable juice.

Instructions: Place all the dry ingredients into a large mixing bowl.

Add the vegetable pulp (optional) otherwise add the water ¼ cup at a time. You may not need all the liquid if you are using pulp. Mix to incorporate all the ingredients.

Mixture should be firm and moist. Let the mixture rest for at least 20 minutes. Resting the mixture allows the linseed to expand and absorb the liquid creating a gel like substance that helps as a binder.

Line baking trays with Teflon sheets or baking paper.

Divide the mixture between the two trays and spread out evenly and thinly using a spatula to smooth it out.

Take a sharp knife, press down gently, and score into cracker shapes.

Pinch salt flakes between your fingers and sprinkle over the crackers if you like.

Place trays second from the bottom rung of your oven. Bake at 284 degrees F (140 degrees C) for approximately 45–60 minutes.

Cooking them on a low temperature ensures slow, even baking without burning the crackers. Check after 30 minutes. If the crackers feel firm when you touch them, remove the tray from the oven and gently flip the crackers over, return trays to the oven for another 20-30 mins.

Check for doneness; they should feel firm and crisp. Remove from the oven, break up the crackers carefully with a knife or your hands.

Leave them on the tray to cool completely then store in airtight containers.

These crackers may also be dehydrated.

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Author Patricia J Zito

AUTHOR BIO

Patricia Jean Smithyman-Zito (PJ Zito) is a multi-published, #1 bestselling author who writes and speaks on the importance of living in the present moment by putting self-care first. Her mission is to reach a million hearts with her message of choosing greater peace, health, and happiness by "Living in the NOW™."

PJ Zito has authored over 20 self-help books, journals, diaries, handbooks, planners, and her new #1 Bestselling how-to cookbook, "Elevate Your Plate to Elevate Your Life NOW!" She supports her readers in creating a new NOW that lasts a lifetime. PJ invites everyone to join her on her mission to help others discover the power of self-care for achieving a  more peaceful, fulfilling NOW. She believes "Living in the NOW™" is the secret to making each day your best. Happy NOW!

On her website, ZitoProHealth.com, PJ offers guidance on self-care priorities and prayerful meditation work. She has composed 30 songs and is creating music videos to share. Her signature book, "Living in the NOW™: The Secret to Making Each Day Your Best" provides a workable, journal-type platform for lasting change by guiding the reader through 40 days of self-help work.

Born in Pittsburgh, Pennsylvania, PJ moved to Cleveland, Ohio to join the Sisters of the Incarnate Word Religious Community, where she spent 10 years growing in prayer, service, and awareness of sharing life's abundance. PJ continues to be an Associate Member of the Community today. After this, she worked in education for 27 years as an elementary classroom teacher, math and reading tutor, and reading intervention specialist. She was a musician and singer in the Contemporary Musicians Group, interpreting for deaf friends, and being actively involved in ministry for 35 years at her parish church in Ohio. PJ and her husband, John, have been married for over 45 years and have raised four happily married adult children and their spouses who have blessed them with seven grandchildren who are always "Living in the NOW™".

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BOOK DESCRIPTION & LINKS:

What is Unique about this Book...

This book highlights looking into lifestyle options to transform your relationship with food, enabling your body and brain to heal from the inside out. Discover the profound impact of nutrition and become a more empowered version of yourself. Your new NOW wealth includes the health of your brain, your body, and your soul. In these pages, PJ forks up delicious, nutritious recipes and reveals why you want to eat them.

You are encouraged to sink your teeth into real, whole food choices. Come explore benefits to confirm your why, and elevate your plate, creating your own delicious recipes to quickly change the trajectory of your life. This taste of goodness will lead you into your kitchen to feed your mind, body, and soul with many new ideas to elevate your plate with real food choices and recipes for a healthy NOW.

PJ Zito has stood on the wisdom and guidance of health and wellness giants since 1983 after she lost 25 pounds in a week. Her near-death experience explains her unwavering commitment to living in the NOW. Putting self-care first through healthy choices, journal work, and supportive resources is the key to never miss another moment of your extraordinary life.

EBOOK PAGE ON AMAZON:

http://tinyurl.com/ElevateYourPlateKindle

PAPERBACK BOOK PAGE ON AMAZON:

http://tinyurl.com/ElevateYourPlatePaperback

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COMING SOON: On Monday, 17th November, our very own team member, author Eva Bielby will be sharing her Flash Fiction story, 'Love and Uncertainty'