By Jennifer Tardy, Certified Holistic Nutritionist

Each week, I share practical wellness tips and research-backed insights to help you fuel your body, balance your hormones, and boost your energy naturally. This week’s focus is on protecting brain health, strengthening the immune system, and embracing the power of real food.

Study Links Processed Foods to Brain Decline

A new 2025 study (PMID 40630399) found that diets high in ultra-processed foods — such as those loaded with refined sugars, saturated fats, and additives — can block the formation of new brain cells, a process known as neurogenesis.

Researchers discovered that these foods increase inflammation and oxidative stress in the hippocampus, the part of the brain responsible for memory and mood. They also reduce levels of BDNF (Brain-Derived Neurotrophic Factor), a protein vital for focus, learning, and emotional balance.

Takeaway: Whole foods nourish your brain — processed foods slowly drain it.

Seasonal Spotlight: Pears

Pears are at their sweetest this time of year and offer several health benefits. They’re rich in fiber, which supports gut health and immunity, and high in vitamin C and polyphenols that reduce inflammation.

For a simple fall breakfast, add sliced pears to oatmeal or blend them into a smoothie with cinnamon and ginger.

Recipe: Honey Protein Oats with Pears & Pumpkin Seeds

(Shown in Feature Photo above)

Try this warm, protein-rich breakfast for a cozy fall morning.

Ingredients:
½ cup rolled oats • ¼ cup egg whites • ¼ pear, sliced • 1 tbsp pumpkin seeds • 1 tsp honey • 1 cup water • pinch of salt • dash of cinnamon

Directions:

  1. Cook oats and salt in ¾ cup water over medium heat for 4–5 minutes.

  2. Stir in egg whites, honey, and remaining water; cook 1–2 minutes until creamy.

  3. Top with pear, pumpkin seeds, and a drizzle of honey.

This simple bowl delivers a balance of protein, complex carbs, and healthy fats to keep you full and energized throughout the morning.

Client Success Story

One client, Christie, shared that by reducing processed foods and staying consistent with strength training, she feels sharper, more energetic, and more in control of her health. Her story shows that small, steady changes can make a big difference.

Boosting Immunity Naturally

With colder months ahead, remember these daily habits to strengthen your immune system:

  • Eat colorful fruits, vegetables, and lean proteins

  • Sleep 7–8 hours each night

  • Move daily to support circulation

  • Keep your gut healthy — it’s your first line of defense

About Eating for Healing

Jennifer Tardy, IPHM, is a Certified Holistic Nutritionist, Integrative Health Coach, and Personal Trainer based in Lexington, South Carolina. She is an authorized provider for Optimal Health Systems (OHS), a professional-grade supplement line made from whole-food ingredients.

For consultations, personalized nutrition plans, or functional health testing, contact Jennifer at (803) 556-2593, email [email protected], or visit www.eatingforhealing.org

Jennifer is a IPHM, Certified Holistic Nutritionist, Integrative Health Coach and a Personal Trainer. Eating for Healing Nutrition and Wellness transforms lives through the power of holistic nutrition.
She can be reached at 803-556-2593. Her website is www.eatingforhealing.org.

Leave a Reply