EP 37: Beach Days, Blood Sugar & Energy Slumps: What Your Snacks Are Missing

Marie Grace Berg on July 15, 2025

“Your energy isn’t a mystery—it’s a message. And you have more control than you think.”

— Nassau Health Foods

You’ve waited all week for the perfect beach day.
You pack your towel, your book, your drinks… and by 2 PM, you feel like a sandbag version of yourself.

You didn’t run a marathon. You lounged. So why the sudden crash?

Here’s what most people get wrong:
Your fatigue isn’t just from the sun. It’s a signal—from your cells.

This isn’t about willpower, age, or hydration alone. It’s about how your body creates and manages energy—and what you eat has everything to do with it.In this blog, we’ll unpack the truth about beach fatigue, based on insights from the bestselling book Good Energy by Dr. Casey Means. Plus, you’ll get actionable food swaps, supplement tips, and local solutions right here in Amelia Island.

⚡ It’s Not Just Heat—It’s Your Metabolism

Most people blame their summer tiredness on:

  • Too much sun ☀️
  • Not enough water 💧
  • Poor sleep the night before 😴

And while those matter, there’s something deeper going on:
Your metabolism is struggling.

Dr. Means explains that nearly all modern symptoms—fatigue, burnout, mood swings, brain fog—come from the same issue: Bad Energy.

That “bad energy” isn’t spiritual. It’s cellular.

At the heart of it are your mitochondria—tiny engines inside your cells that convert food and oxygen into ATP, your body’s fuel.When those engines are overwhelmed by poor food, heat stress, dehydration, and erratic blood sugar… they can’t keep up.
And you feel it.

Mitochondria 101: Why They Matter So Much

Not all fiber is created equal.
 Post-vacation, your gut needs prebiotic fiber—the kind that feeds good bacteria and gently restores digestion.

Best Prebiotic Foods to Add Now:

  • Chia pudding (soaked chia + almond milk overnight)
  • SteaMitochondria are like battery packs inside your cells. They power:
  • Your brain
  • Your muscles
  • Your digestive system
  • Your heart
  • But they’re sensitive.
  • Processed food? Sugar highs and crashes? Late nights? Heat exposure without mineral replenishment?
  • These all degrade mitochondrial function.
  • And when that happens, your energy tanks—fast.med sweet potatoes
  • Ripe bananas (with brown spots = perfect)
  • Cooked leeks or asparagus

🌀 The Summer Crash Spiral: How It Starts

Beach day fatigue is the perfect storm:

  1. Start the day with sugar (coffee + syrup, juice, bar)
  2. Sit in traffic or under an umbrella for hours
  3. Snack on chips, sodas, cocktails
  4. Overheat, but don’t replace minerals
  5. Get poor sleep the night before
  6. Eat dinner with alcohol and ultra-processed food

Result?
✅ Blood sugar crashes
✅ Inflammation
✅ Dehydrated cells
✅ Sluggish circulation
✅ Brain fog + irritability
✅ A need for another nap. But here’s the great news:
You can break this cycle. And it’s simpler than you think.

❌ 5 Summer Habits That Secretly Steal Your Energy

Let’s start by identifying the biggest culprits—and how to flip them.

1. Sugary Snacks & Drinks

Even “healthy” granola bars or fruit smoothies can spike blood sugar.

Fix it:
 👉 Swap sodas and mixers for mineral water + citrus + sea salt.
👉 Choose snacks like seaweed chips, cucumbers, or macadamias.

2. Late-Night Screen Time

Scrolling before bed crushes melatonin and wrecks mitochondrial recovery.

Fix it:
 👉 Power down 60 minutes before sleep.
👉 Use red light or blue light blockers.

3. Sitting Too Long

Inactivity slows cellular signaling and circulation.

Fix it:
 👉 Take a 10-minute beach walk.
👉 Do a few stretches before you swim.

4. Missing Minerals

Sweat drains essential electrolytes needed for mitochondrial function.

Fix it:
 👉 Add magnesium, potassium, and sodium back in.
👉 Try trace mineral drops or coconut water.

5. Processed Food + Alcohol Together

This combo overwhelms your liver and triggers inflammation.

Fix it:
 👉 Start meals with protein and fat.
👉 Space out indulgences and follow up with antioxidant-rich foods.

🥗 What to Eat Instead: Good Energy Summer Foods

Dr. Casey Means gives us six principles for energy-generating meals:

✅ Nutrient-dense
✅ Low sugar
✅ Real food
✅ Fiber-rich
✅ High in healthy fats
✅ Loaded with antioxidants

☀️ Beach-Ready Swaps

  • 🥙 Grilled chicken + hummus wraps
  • 🥕 Carrots + guacamole
  • 🧂 Sparkling mineral water with citrus + salt
  • 🍓 Chia pudding with berries
  • 🍫 Dark chocolate + almonds

Skip the chips and soda.
Go for flavor and fuel.

⏰ Timing + Supplements: How to Fix Energy Fast

Start With Breakfast

Skip the toast. Choose protein and fat.

👉 Try: Eggs with avocado, protein smoothie with greens, chia pudding with walnuts.

Refuel Midday

Especially after activity, your muscles and cells need nutrients.

👉 Try: Salmon bowl, quinoa salad, or a smoothie with berries + flax.

Support with Smart Supplements

Hydration alone isn’t enough. Replenish minerals and support your heart.

👉 Revasca: Supports endothelial health (your blood vessels!)
👉 Trace Minerals: Add to water or smoothies
👉 GlycoCheck Screening: Shows how well your circulation is aging.

Local Energy Solutions (Amelia Island Residents, This Is For You!)

At Nassau Health Foods, we don’t just talk about energy—we serve it.

🥗 Amelia Fresh Café

Grab-and-go meals made to energize, not crash. Gluten-free, blood-sugar-balanced, and summer-friendly.

🛒 Webcart Grocery Bundles

Ready-to-go organic grocery kits that take the guesswork out of shopping. Perfect for beach homes, rentals, and locals who want energy without the hassle.

💊 Supplement Consults

Not sure what your body needs? Our wellness team helps you find the right products for your system—no overwhelm, just clarity.

🫀 GlycoCheck Screening

This 15-minute test reveals how well your blood vessels are aging—long before symptoms appear.
Pair it with ReVasca, our doctor-formulated heart support supplement.

🌿 Thrive Membership

Get preventative health support, exclusive discounts, and real guidance—so you can stay ahead, not behind.

💬 Final Thoughts: You Deserve to Feel Good This Summer

Feeling tired after a day at the beach isn’t just frustrating—it’s a sign your body needs better support.

But here’s the best news:
You’re not broken. You’re just under-fueled.

Start small. Swap the soda. Move a little more. Try one clean meal. Add back your minerals.

Because your energy isn’t just about today—it’s about every day you want to enjoy.

✅ Ready to Feel Vibrant Again?

🛍️ Shop clean groceries and snacks at NassauHealthFood.com
 🥗 Grab a flavor-forward, gut-happy meal from Amelia Fresh Café
 🧬 Book your Glycocheck Screening
 💊 Explore Revasca and get custom supplement guidance
💚 Join the Thrive Membership—your plan for proactive, preventative health

👉 Stop by Amelia Fresh Café or Shop all things organic here- https://nassauhealthfood.com/

EP 36: Feeling Bloated? It’s Not Just the BBQ—Here’s What Your Gut’s Telling You

Marie Grace Berg on July 8, 2025

“Bloating isn’t failure—it’s your body asking for better support.”

— Nassau Health Foods

If you’ve just returned from vacation with a bloated belly, tight jeans, and low energy—you’re in good company.

Many of our Nassau Health Foods customers feel the same way after a trip. Whether it was a week on a cruise, a family road trip, or just a few too many beachside treats, your gut is often the first to protest.

But here’s the good news:
You don’t need to suffer or punish your body to feel good again.
 With a few smart shifts and local support, you can reboot your digestion and get your glow back—fast.

💥 Why Your Gut Feels Off After a Trip

Let’s start with some validation:
Feeling bloated or sluggish after vacation isn’t just in your head. It’s often your microbiome—the trillions of bacteria in your gut—responding to changes in food, water, movement, and stress.

Here are the top reasons your belly feels like a balloon after travel:

1. Your Routine Vanishes

Late nights, skipped veggies, more sugar, less fiber—vacation is amazing, but it usually ditches your usual rhythm.

2. You Indulged More (And You Should!)

That gelato in Savannah? Worth it. But sugar, alcohol, and fried foods all slow digestion and increase gut permeability (aka bloating and fatigue).

3. Travel Is Hard on the Gut

Airplanes, hotel food, time zones, new bacteria in local water… it all throws your gut bacteria off balance.

✅ The 3 Gut Fixes That Actually Work (No Juice Cleanse Required)

🌱 Fix #1: Feed Your Gut the Right Kind of Fiber

What You’ve Been Told:

Fiber helps you “move things along.”

What’s Actually True:

Not all fiber is created equal.
 Post-vacation, your gut needs prebiotic fiber—the kind that feeds good bacteria and gently restores digestion.

Best Prebiotic Foods to Add Now:

  • Chia pudding (soaked chia + almond milk overnight)
  • Steamed sweet potatoes
  • Ripe bananas (with brown spots = perfect)
  • Cooked leeks or asparagus

🛑 Avoid for Now:
 Raw kale salads, cruciferous veggies, and cold smoothies can spike gas in an inflamed gut. Give your system a warm, gentle reset first.

🔬 Fix #2: Rebuild with Probiotics That Actually Work

The Myth:

“Just take a probiotic and you’ll feel better.”

The Reality:

Many store-bought probiotics don’t survive stomach acid. If you’ve taken one and felt nothing… it’s probably not your fault.

Look for:

  • Spore-based strains (like Bacillus subtilis) that survive digestion
  • Third-party tested for potency and quality
  • Strain-specific blends for your symptoms (bloating vs. fatigue vs. immune)

Top Trusted Options at Nassau:

  • Jarrow Ideal Bowel Support
  • Renew Life Ultimate Flora
  • Megasporebiotic (available with staff consult)

🧠 Bonus: 70% of your serotonin is produced in the gut. Getting your gut back on track isn’t just about your belly—it’s about your mood too.

Prefer food over capsules? Try these:

  • Unsweetened coconut yogurt
  • Organic sauerkraut
  • Miso broth
  • Our Café’s Fermented Veggie Bowl is loaded with flavor and friendly microbes.

🎯 Start slow—1 serving per day is plenty to begin.

🚫 Fix #3: Remove These 3 Bloating Bombs

For the next 3 days, cut these 3 common culprits to feel significantly lighter:

1. Sugar – even natural sugars like fruit juice and pastries feed gas-producing bacteria

2. Dairy – most people are at least mildly lactose sensitive post-travel

3. Alcohol – it dries out your gut and slows digestion

Smart Substitutes:

Instead of…Try This…
Sugary dessertStewed berries + cinnamon
CheeseAlmond milk cheese or coconut yogurt
Wine/cocktailKombucha or mineral water + lemon

Nassau Café Swaps:

  • 🥤 Turmeric Tonic – calms inflammation
  • 🍋 Detox Lemonade – flushes excess bloat
  • 🥗 Gut-Happy Bowl – dairy-free, sugar-free, bloating-free!

Come in and try our Bloat-Free Menu Specials—no cooking, no stress.

🧬 BONUS FIX: Want to Prevent This Cycle Forever?

You’ve done the vacation. You’ve come back.
And if you’re tired of feeling like you always need a “reset,” it might be time to go deeper.

Your gut health isn’t just about food. It’s also about your vascular system—how well your blood delivers nutrients, clears waste, and supports your gut lining.

At Nassau Health Foods, we offer:

🩺 Glycocheck Screening

A 15-minute, non-invasive test that looks at the microvascular system connected to digestion, immunity, heart health, and aging.

Why it matters:
 Poor microcirculation = nutrient delivery problems = more inflammation = more bloating.

Get the test. Know the truth.
 🎯 Book at our front desk or online: https://nassauhealthfood.com/ 

🌿 Join the Thrive Membership: Your Long-Term Gut Support Plan

Most people don’t need more supplements—they need a better strategy.

That’s exactly what our Thrive Membership delivers:

✅ Personalized wellness dashboard
✅ Lab discounts + early access to screenings
✅ Supplement guidance that actually makes sense
✅ VIP perks at the Café and store

Join now, and get the support you’ve been wishing your doctor would give you.

Final Thoughts: Let’s Redefine “Healthy Again”

Getting your gut back on track doesn’t require a cleanse, a fast, or hours of research.

It just takes:

  • Gentle fiber
  • Smart probiotics
  • A few smart swaps
  • And a partner who knows how to help

At Nassau Health Foods, we believe health should be deliciously doable.
 Whether you’re a local, a snowbird, or just here for a while—you have a wellness home here.

💥 Ready to Feel Good Again?

Here’s your action plan:

✅ Step 1: Shop the Post-Trip Gut Reset Bundle on Webcart
✅ Step 2: Stop by the Amelia Fresh Café for a gut-friendly meal
✅ Step 3: Book your Glycocheck Screening (it takes less than 15 minutes)
✅ Step 4: Join the Thrive Membership—so your gut (and life) stays on track

📍 Visit Us:

📍 Nassau Health Foods, Amelia Island
🛒 www.nassauhealthfoods.com
 📱 Follow us on Instagram: @nassauhealthfoods

“Bloating isn’t a failure—it’s your body asking for better support. We’re here to help you answer that call—with clarity, kindness, and clean ingredients.”

👉 Stop by Amelia Fresh Café or Shop all things organic here- https://nassauhealthfood.com/

EP 35: Too Hot to Cook? Amelia’s Best No-Stress Meals Are Ready When You Are

Marie Grace Berg on July 1, 2025

“You don’t need a detox. You need food that cools you from the inside out.”

— Inspired by Good Energy and the smart locals of Amelia Island

95° and No One’s Cooking: What Smart Locals Eat to Stay Cool, Energized, and Off Meds This Summer

When the thermometer spikes, your stove shouldn’t. On Amelia Island, summer doesn’t just bring the heat—it brings fatigue, bloating, brain fog, and cravings for anything cold and convenient. But here’s the truth no one tells you: most of the meals people reach for in summer backfire, adding to inflammation and draining your energy further.

So what are smart locals doing instead? They’re ditching the pasta salads, skipping sugary smoothies, and leaning into what the book Good Energy calls “mitochondria-loving meals.”

In this guide, we’ll explore exactly what those meals look like, why typical summer habits fail you, and how Nassau Health Foods is making it deliciously easy to stay cool, sharp, and vibrant—without the cooking chaos.

☀️ Why You Feel More Tired, Bloated & Moody in the Summer

Let’s start with a reframe: Your fatigue isn’t about aging. It’s about cellular overwhelm.

In Good Energy, Dr. Casey Means explains that your mitochondria—the power plants inside your cells—get taxed during heat. When you layer on sugar-laden drinks, skipped meals, and processed snacks, it’s like throwing gasoline on a bonfire. The result? Inflammation. Sluggishness. Mood swings.

Common summer habits that make it worse:

  • Iced coffee for breakfast (zero fuel, all adrenaline)
  • Grazing on snack bars and crackers (blood sugar chaos)
  • Store-bought smoothies (sugar bombs in disguise)
  • Overeating cold pasta salad or chips (empty calories)

What your body actually wants:

  • Minerals
  • Fiber
  • Anti-inflammatory fats
  • Micronutrients
  • Gentle, hydrating foods

Think less icy, more cellularly cooling.

🔥 The Hidden Danger of “Cold” Summer Foods

Cold doesn’t always mean cooling.

Most summer go-to’s—like bottled smoothies, frozen meals, or even salads—contain ultra-processed ingredients, refined seed oils, and added sugars. These wreak havoc on your metabolism and digestion. Even cooking indoors with bad oils in high heat spikes your inflammation.

Foods that spike internal stress in the heat:

  • Canola oil-based dressings
  • Pasta salads with white noodles
  • Cold cuts full of additives
  • Fruit juices without fiber

These choices raise internal inflammation, mess with your gut, and make your body work harder just to feel normal.

🥗 What Smart Locals Are Eating Instead

Enter: the Good Energy Meal—a plate designed to cool your body and feed your mitochondria.

A smart summer plate includes:

  • Cooling vegetables: cucumber, arugula, radishes, spinach
  • Clean proteins: wild salmon, chickpeas, hemp hearts, organic chicken
  • Healthy fats: tahini, avocado, olive oil, coconut yogurt
  • Anti-inflammatory herbs: mint, basil, turmeric, cilantro

These foods digest easily, reduce internal heat, balance blood sugar, and leave you satisfied.

And yes, you can skip the stove entirely.

🥤 Are You Drinking Energy or Draining It?

Let’s talk smoothies.

Most bottled or store-bought smoothies are just fruit juice and ice. They might taste refreshing, but they often:

  • Spike your blood sugar
  • Lack fiber
  • Deliver zero satiety

Smart Smoothie Tips:

  • Start with fiber: chia seeds, flax, or psyllium husk
  • Add minerals: spinach, cucumber, almond butter
  • Include healthy fat: MCT oil, avocado, nut butter
  • Keep fruit minimal: half a banana or a few berries

Want to skip the prep? Amelia Fresh Café has fiber-first, blood-sugar-balanced smoothies made fresh daily.

⚠️ 4 Sneaky Summer Meals That Drain Your Energy

Think you’re eating light? These meals might be why you feel heavy and foggy.

1. Pasta Salad

Often made with inflammatory oils and white pasta. No fiber, no fuel.

2. Fruit Smoothies

Too much sugar without fat or protein = crash city.

3. Iced Lattes for Breakfast

Caffeine and dairy with no fuel to anchor blood sugar. Hormonal havoc.

4. Packaged “Lite” Snacks4. Packaged “Lite” Snacks

Bars and crackers marketed as healthy are often ultra-processed and low in nutrients.

Instead, try:

  • Our Cool Fuel salad with lemon tahini and wild salmon
  • A smart smoothie from the café
  • Chilled veggie and protein wraps from Webcart

✅ 3 Easy Shifts to Feel Better This Week (No Cooking Required)

Here’s your summer wellness reset—Amelia Island style:

1. Breakfast:

Fiber-first smoothie with greens, healthy fat, and plant protein

2. Lunch:

Order from Amelia Fresh Café: GF grain bowls, vegan soups, or Power Salad

3. Dinner:

Webcart bundle: pre-washed greens, wild salmon, tahini, and sliced avocado

Pro Tip:

Add a scoop of minerals or trace electrolyte drops to your water. It’s not just hydration you’re missing—it’s mineral absorption.

Bars and crackers marketed as healthy are often ultra-processed and low in nutrients.

Instead, try:

  • Our Cool Fuel salad with lemon tahini and wild salmon
  • A smart smoothie from the café
  • Chilled veggie and protein wraps from Webcart

🧬 The Cellular Secret to Staying Off Meds

Here’s the big idea from Good Energy and why we made this episode:

You don’t need a diet, a detox, or discipline. You need to eat for your mitochondria.

When you feed your cells what they need—minerals, antioxidants, blood sugar stability, anti-inflammatory nutrients—you reduce the root cause of chronic fatigue, brain fog, bloating, insulin resistance, and even heart issues.

It’s prevention in a plate.

🌴 Your Health-Without-the-Hassle Plan

We built our store, café, and Webcart to be your one-stop wellness destination on Amelia Island.

With Nassau Health Foods, you can:

Join the Thrive Membership to stay on track all summer long

Shop clean, organic groceries in-store or online

Grab diet-specific café meals (GF, vegan, paleo)

Get trusted supplement advice from trained staff

Book a Glycocheck screening to monitor vascular health

Ready to Feel Energized Again?

You don’t need to guess. You don’t need to cook. You just need to give your cells what they’ve been craving.

Let’s make it simple:

  • ✅ Eat at the Café: Fuel your body, love your lunch
  • ✅ Shop Webcart: Organic groceries delivered to your door
  • ✅ Start Prevention: Book your Glycocheck Screening today
  • ✅ Join Thrive: Get real support for real energy

👉 Stop by Amelia Fresh Café or Shop all things organic here- https://nassauhealthfood.com/

EP 34: The Summer of Prevention: How to Feel Better Before You Feel Worse

Marie Grace Berg on June 24, 2025

“You don’t have to wait for something to go wrong… to start doing what’s right.”

— The Summer of Prevention, Nassau Health Foods

Have You Checked In on Your Health This Summer?

June isn’t just for travel plans and sunscreen. It’s also a natural checkpoint—a quiet invitation to pause and ask:

🌀 Am I as energized as I want to be?
 🌀 Is my body quietly asking for support?
 🌀 What if I could prevent disease instead of react to it?

At Nassau Health Foods, we believe summer is the perfect time to shift gears—away from managing symptoms and toward building resilience.

This blog is your guide to making vibrant health the goal, not just “feeling fine.” And it all starts at the cellular level.

The Problem with Waiting for Symptoms

Let’s debunk a common health myth:

“If I feel okay, everything must be fine.”

Here’s the truth: by the time symptoms show up, dysfunction has often been brewing for years.

Fatigue, high cholesterol, brain fog, joint pain, and even erectile dysfunction aren’t isolated issues—they’re often signs of something deeper: metabolic dysfunction, or what Dr. Casey Means calls “Bad Energy.”

So what’s really going on?

Meet the Root of Modern Disease: Bad Energy

Your body runs on energy created by tiny engines in your cells called mitochondria. These powerhouses turn food into fuel so your brain thinks clearly, your heart beats smoothly, and your hormones stay in harmony.

But in today’s world—where sugar is everywhere, stress is constant, and movement is optional—those engines get overwhelmed. The result?

🔥 Inflammation
🚧 Blocked blood vessels
⚠️ Insulin resistance
💤 Low energy
❤️ Higher risk of disease

All these issues point to the same root problem: your cells aren’t making energy the way they should.

And when energy production breaks down, everything else does too—your mood, metabolism, hormones, and heart.

What If You Could See It Before It Becomes a Problem?

Enter the Glycocheck Screening—one of the most powerful tools in prevention today.

What is it?
 A non-invasive test that shows how well your microvascular system (the tiniest blood vessels in your body) is working.

Why does it matter?
 Because those vessels deliver oxygen, nutrients, and hormones to every organ. If they’re damaged or inflamed, your cells can’t function—and chronic disease creeps in.

What Glycocheck Can Reveal (That Standard Labs Can’t)

Your traditional bloodwork might say “normal”…
But Glycocheck can show:

  • Early endothelial damage (lining of blood vessels)
  • Signs of oxidative stress
  • Microcirculation slowdowns
  • The hidden aging of your heart and brain

Think of it like checking your tire pressure before a blowout.

No symptoms yet? Perfect. That’s exactly when this tool works best.

What to Do If Your Glycocheck Score Needs Help

Prevention doesn’t end with information—it begins with action. That’s why Nassau Health Foods pairs every screening with real next steps.

🌿 Step 1: Rebuild Your Vascular Health with Revasca

Revasca is our doctor-formulated heart health supplement, designed to restore and protect the fragile lining of your blood vessels—also known as the endothelium.

Unlike standard heart pills that just address numbers (like cholesterol), Revasca targets the root: your body’s nutrient exchange highway.

🟢 Improves nitric oxide function
🟢 Reduces endothelial inflammation
🟢 Supports better blood flow
🟢 Third-party tested for purity and potency

It’s the supplement we recommend after Glycocheck—and many of our Thrive Members take it proactively, even with strong scores.

📋 Step 2: Join the Thrive Wellness Membership

Health isn’t a one-time event—it’s a relationship. The Thrive Membership Plan is our way of helping you:

✅ Track key markers regularly
✅ Save on supplements, labs, and café meals
✅ Stay out of the sick-care system

Whether you’re trying to prevent heart disease, reduce inflammation, or just feel amazing every day, Thrive gives you structure and support without overwhelm.

No confusion. No 12-pill stacks. Just real progress.

🥗 Step 3: Eat (and Live) Like Energy Matters

Prevention isn’t only in a capsule or a test—it’s in your everyday choices.

Here’s what we see work again and again with our customers at Nassau Health Foods:

TipWhy It Works
🥬 Eat more colorful, fiber-rich foodsFeeds your microbiome and cools inflammation
🚶‍♀️ Take 15-minute walks after mealsImproves insulin sensitivity and digestion
😴 Prioritize sleep like medicineCellular repair depends on deep rest
💧 Filter your water and avoid plasticReduces chemical load on your mitochondria
🧘‍♂️ Practice breathwork or morning sun exposureBalances stress hormones and sets your circadian rhythm

You don’t have to overhaul your life. But small consistent shifts—paired with smart testing—create massive results.

Real Prevention, Right Here in Amelia Island

Here’s the best part: you don’t have to fly to a fancy clinic or wait until you’re in crisis.
You can start right here, this week, at Nassau Health Foods.

Whether you’re 38 and tired of feeling foggy, or 63 and determined to skip your parents’ health path—this is your moment to pivot.

No judgment. No pressure. Just real tools to help your cells work with you, not against you.

This Summer, Flip the Script

Too many people think “I’m not sick, so I don’t need a plan.”
But health isn’t a light switch—it’s a spectrum. And you get to choose where you land.

Imagine walking into your next birthday feeling:

🌞 Energized in the morning
❤️ Confident in your heart health
🍽️ Nourished by real food
🧠 Clear in your mind
🛡️ Empowered—not reactive

That’s what this summer can kickstart. A Summer of Prevention.

Key Takeaways

  • Don’t wait for symptoms. Start with simple, clear insights like Glycocheck.
  • Support your blood vessels. Revasca targets the heart of prevention.
  • Stay on track. Thrive gives you structure and savings to keep going.

Fuel your mitochondria. What you eat, breathe, and believe matters.

Your Next Step Starts Here

📍 Visit Us In-Store:
 Nassau Health Foods
833 T.J. Courson Rd, Fernandina Beach, FL
📞 Call: (904) 277-3158

🛒 Or Shop Online:
 👉 https://nassauhealthfood.com/

Your body wants to thrive. And with the right tools and community, it absolutely can.
Let this be the summer you shift from “just getting by” to “this is what vibrant feels like.”

We’ll be here cheering you on—every meal, every test, every mindful moment .You don’t have to wait for something to go wrong to start doing what’s right.


 Let’s make this a Summer of Prevention—together.

EP 33: Breaking the Sugar Cycle: Why You Crave It, How to Stop It, and What to Eat Instead

Marie Grace Berg on June 17, 2025

“Cravings aren’t a flaw—they’re your body asking for real nourishment. Feed it well, and the cycle fades.”
— Nassau Health Foods

Are you stuck in a love-hate relationship with sugar? You’re not alone. Whether you’re a year-round Amelia Island local or just visiting for sunshine and rest, sugar is everywhere—ice cream on the boardwalk, fruity cocktails, morning pastries. It’s easy to feel like cravings are just part of summer living.

But what if we told you sugar cravings aren’t a personal weakness? They’re a metabolic message. Your body isn’t broken—it’s trying to protect you.

In this post, we’ll show you:

  • Why sugar is so addictive
  • How it hijacks your energy system
  • The best sugar-free snacks and swaps (available in-store!)
  • Café meals that actually satisfy cravings
  • Simple ways to regain control—without giving up joy

Let’s break the sugar cycle—together.

Why Sugar Is So Addictive (and What Your Body’s Really Saying)

Most people believe sugar cravings are about lack of control or discipline. But Good Energy by Dr. Casey Means makes one thing clear: cravings are survival signals hardwired into our biology.

The “Fructose Switch” That Keeps You Hooked

When you eat sugar—especially fructose—it triggers what scientists call the fructose survival switch. In nature, fructose appears in fruits during harvest season. Animals eat it to gain weight for winter.

Now? We’re living in a year-round harvest. Processed sugar and high-fructose corn syrup are added to everything from salad dressings to yogurt.

Your body interprets sugar like this:

“You’re starving. Store fat. Slow down energy use.”
Even when you’re not hungry.

Sugar Crashes = More Cravings

The initial sugar high feels good—but it doesn’t last. Your blood sugar spikes, insulin floods in, and then comes the crash.

This rollercoaster triggers more hunger, fatigue, brain fog, and irritability. And the easiest thing to grab next? You guessed it—more sugar.

Takeaway:
 Sugar cravings aren’t a flaw in your willpower. They’re a result of a misfiring survival instinct in a modern world full of processed foods.

How Sugar Hijacks Your Energy System

When your sugar intake is high, your cells suffer. The true energy crisis isn’t solved by eating more sugar—it’s solved by fixing your metabolism.

Sugar → Mitochondrial Dysfunction

Your mitochondria are the power plants inside your cells. When overloaded with sugar, especially in processed forms, these mitochondria begin to malfunction. That leads to:

  • Chronic fatigue
  • Poor mental focus
  • Increased fat storage
  • Insulin resistance

This is why sugary snacks don’t give you energy—they drain it.

“Refined sugar leads to a tornado of dysfunction—fatty liver, insulin resistance, and low cellular energy.”
— Good Energy

The Sugar Cycle: A Quick Breakdown

You Eat SugarFeel-good dopamine hits brain
Blood sugar spikesBody releases insulin
Blood sugar crashesYou feel tired and crave more sugar
RepeatRepeat… again and again

Solution? Stabilize blood sugar and feed your body what it truly needs: protein, fiber, healthy fats, and nutrient-dense snacks.

7 Smart Swaps to Crush Sugar Cravings

Breaking the sugar cycle starts with simple, sustainable swaps. Here are customer favorites—available now at Nassau Health Foods.

1. Sweet Nothings Spoonable Smoothies

🍓 A freezer treat made with fruit, nuts, seeds—no added sugar. It tastes indulgent but fuels your body.

2. Flackers Flaxseed Crackers

🥣 Crunchy, high in fiber, and a perfect dipper for hummus or guacamole. Keeps you full longer than chips ever could.

3. gimMe Organic Roasted Seaweed Snacks

🌊 Salty and satisfying with zero sugar, these are perfect for beach days or mid-afternoon munchies.

4. Brami Lupini Beans

🌱 Packed with plant protein and virtually no carbs, these beans curb cravings and stabilize blood sugar.

5. Chomps or Paleovalley Beef Sticks

🥩 Portable, grass-fed protein snacks—great for road trips, beach walks, or post-gym.

6. Chia Pudding Breakfast

🌄 Make it at home with almond milk, cinnamon, berries, and chia seeds—or grab a pre-made version from our fridge section.

7. Lettuce Wrap Tacos or Nori Rolls

🌮 Use jicama, nori, or butter lettuce instead of high-carb tortillas. Top with avocado, shredded chicken, kraut, and a drizzle of tahini.

Stop the Crash: Sugar-Free Smoothies That Fuel You

Did you know many smoothies are loaded with 30–60 grams of sugar? That’s more than a can of soda!

At Amelia Fresh Café, we’ve created smoothies that deliver flavor and fuel—without the spike.

🍃 Café Favorite: Island Glow Smoothie

Ingredients:

  • Spinach
  • Cucumber
  • Frozen berries
  • Unsweetened almond milk
  • Chia seeds
  • Plant-based protein

No syrups. No sugary yogurts. Just clean energy your cells love.

🥤 Protein Snack Plate (In-Café)

Includes:

  • Hard-boiled eggs
  • Fresh-cut veggies with hummus
  • Almond butter energy bites

Balanced meals like these retrain your metabolism to crave nourishment—not quick fixes.

5 Tiny Habits to Break the Sugar Cycle for Good

You don’t have to quit sugar cold turkey. Just start with these shifts:

1. Never eat carbs alone.

Pair fruit with nuts, or toast with avocado and egg. This slows glucose absorption and keeps energy steady.

2. Eat veggies first.

Starting meals with fiber and greens blunts the blood sugar impact of the rest of your meal.

3. Swap liquid sugar.

Trade sodas and juices for sparkling water with lemon, herbal teas, or no-sugar smoothies from the café.

4. Protein up at breakfast.

A protein-rich breakfast reduces cravings all day long.

5. Stock your snack drawer smartly.

Fill it with Chomps, lupini beans, seaweed snacks, or an organic trail mix with no added sugars.

Positive Shifts = Lasting Results

When you make these small, consistent shifts, your body begins to trust you again. You stop feeling like you’re constantly battling cravings—and start feeling steady, energized, and in control.

💚 Real change doesn’t start with deprivation. It starts with nourishment.

And at Nassau Health Foods, we make it easy.

Visit Us for Your Sugar-Free Summer Reset

Whether you’re a mom managing family meals, a retiree staying active on Amelia Island, or a visitor soaking in the sun—we’re here to support your journey.

  • Shop curated organic snacks and sugar-free swaps in-store
  • Grab a no-sugar-added smoothie at Amelia Fresh Café
  • Ask our team for personalized product recommendations
  • Order online at https://nassauhealthfood.com/

✨ Craving better? Your solution starts here.

EP 32: The Food-Mood Connection: How Blood Sugar Affects Your Mental Health

Marie Grace Berg on June 11, 2025

“Health is our greatest freedom—and it starts with what’s on your plate.”

 Living in paradise doesn’t guarantee peace of mind. Even here on Amelia Island, many of us struggle with mood swings and anxiety. What if the solution isn’t just in our environment, but on our plate?

In this week’s exploration, we’re diving into the powerful connection between food choices and emotional wellbeing. Whether you’re a busy professional like Jessica juggling work and family, or seasonal residents maintaining wellness routines, understanding this connection could transform your daily experience.

🔍 The Blood Sugar-Mood Connection

Your brain consumes 20% of your daily energy despite being only 2% of your body weight. This isn’t just a statistic—it’s the key to understanding why processed foods and blood sugar spikes create what we call the “Island Mood Rollercoaster”.

“Prevention is smarter than reaction”, especially when it comes to emotional stability. When we feed our brains processed foods and quick sugars, we create a cascade of emotional highs and lows that affect everything from focus to feelings.

🧠 Building Your Mood-Stabilizing Plate


At Nassau Health Foods, we believe wellness should be local, real, and rooted. Here’s how to build the perfect mood-supporting plate:

  1. Foundation: Clean Proteins
  • Organic, sustainably sourced options
  • Plant-based alternatives for conscious consumers
  • Portion guidance for optimal brain function
  1. Healthy Fats for Brain Health
  • Fresh avocados and cold-pressed oils
  • Nassau-selected nuts and seeds
  • Integration strategies for busy schedules
  1. Complex Carbohydrates & Fiber
    For our seasonal residents like Jim and Linda, maintaining consistent energy is crucial. Structure your carbohydrate choices around:
  • Blood sugar stabilizing options
  • Seasonal produce selections
  • Strategic meal timing

💡 Practical Implementation


Transform this knowledge into action with our Amelia Fresh Café options:

Morning Clarity Bowl (Vegan)
Brain Boost Salad (Gluten-Free)
Energy Balance Plate (Organic)

Each dish is carefully crafted to:

  • Maintain stable blood sugar
  • Support neurotransmitter production
  • Provide sustained energy

🎧 Want to Go Deeper?


📺 Watch the video → Mood, Metabolism, and Meals: How Your Food Choices Affect Your Mind

🛒 Ready to balance your mood naturally? → Visit https://nassauhealthfood.com

Your journey to better moods through better nutrition starts here at Nassau Health Foods, where wellness is local, real, and meant to travel with you. Visit us at 833 T.J. Courson Road, where we’re open Monday through Friday from 8 AM to 7 PM.

Balance your mood naturally. Stop by Nassau Health Foods for organic meals and snacks that support mental clarity and emotional stability.

EP 31: The Energy Reset After 40: How to Restore Your Metabolism Naturally

Marie Grace Berg on June 2, 2025

“When your metabolism is off, your energy is off. But you don’t need perfection—you need real food, rhythm, rest, and community.”

Are you over 40 and wondering why your energy seems to disappear—even after a full night’s sleep?

You’re not alone.

Thousands of people on Amelia Island and beyond are waking up exhausted, reaching for caffeine, and blaming age for the slow decline in their energy. But what if your fatigue wasn’t because of age… but because your metabolism is in crisis?

In this week’s video, we reveal how to reset your metabolism naturally, using simple lifestyle shifts and organic solutions available right here at Nassau Health Foods.

🔍 What’s Really Causing the Drop in Energy?

We’ve been told that feeling tired is just part of getting older—but science tells a different story.

At the cellular level, energy comes from your mitochondria—tiny “power plants” inside your cells that convert food into fuel. But when these mitochondria are under attack from poor diet, toxins, stress, or inflammation, your body starts to shut down energy production.

💬 As we shared in the episode:
“When your metabolism is off, your energy is off. But you don’t need perfection—you just need real food, rhythm, rest, and community.”

Bold Takeaway: Chronic fatigue isn’t a life sentence—it’s often a metabolic signal that your body needs better fuel.

🧠 How to Reset Your Metabolism After 40: 3 Pillars

✅ 1. Remove What Drains You

Processed foods, sugar, and quick-carb snacks spike your blood sugar and then crash it—leaving you more tired than before. These foods also increase inflammation, damage your mitochondria, and create a rollercoaster of energy highs and lows.

👉 Action: Begin by replacing processed snacks with clean, whole-food alternatives. You’ll find plenty of organic pantry swaps at Nassau Health Foods.

✅ 2. Replenish with Organic Fuel

To restore your metabolism, feed your cells what they crave:
– Dark leafy greens
– Healthy fats (like avocado and olive oil)
– Pasture-raised proteins
– Fermented foods (for gut health)

These nutrients reduce inflammation, support detoxification, and help mitochondria thrive.

👉 In-store Highlight: Try our Revasca Heart Supplement—formulated to support circulation and cellular energy at the root.

✅ 3. Reset Your Daily Rhythm

Your metabolism runs on a clock—impacted by your sleep, hydration, movement, and stress levels.

Simple daily shifts like walking after meals, hydrating consistently, and managing stress through deep breathing can reset this rhythm and ignite your energy again.

👉 Café Tip: Replenish your body with a smoothie or anti-inflammatory meal from Amelia Fresh Café after your morning walk or yoga class.

💡 What You Can Do Today

Here’s your quick-start guide to begin your energy reset:

✅ Clean out your pantry and swap sugary snacks for real food
✅ Stock up on organic produce and metabolism-friendly staples
✅ Add Revasca to your daily supplement routine
✅ Get your Glycocheck Screening to understand your vascular health
✅ Join our Thrive Wellness Membership for personalized support

🔗 Book Your Glycocheck Screening → https://nassauhealthfood.com/

🎧 Bonus: Want to Go Deeper?

🎙️ Prefer to listen on the go?
Catch the full podcast episode → Fatigued After 40? How to Reset Your Metabolism and Reclaim Energy
📺 Watch the video → The Energy Reset: How to Restore Your Metabolism After 40

You’re Not Stuck—You’re Just Unfueled

Energy loss after 40 isn’t inevitable—and it’s definitely not irreversible.
When you give your body the support it needs—organic nutrients, a clean rhythm, and the right tools—it knows how to bounce back.

🌿 You don’t need more caffeine. You need more cellular energy.

Let Nassau Health Foods be your guide to Good Energy—naturally.

🛒 Explore Our Metabolic Reset Essentials → Visit https://nassauhealthfood.com

EP 30: Eat Your Sunscreen? The Surprising Nutrients That Protect Your Skin Naturally

Marie Grace Berg on May 26, 2025

“Healthy skin is the best outfit you’ll ever wear—protect it from the inside out.”

When you think about protecting your skin in the summer, you probably think of sunscreen, right? And yes, sunscreen is essential. But did you know that what you eat, drink, and do every day also plays a HUGE role in keeping your skin healthy, radiant, and safe from damage?

Imagine your skin as a shield, your body’s armor against the harsh rays of the sun. Like any shield, it needs upkeep and care. Sunscreen is the polish, but the real strength comes from what you put inside your body. Let’s dive into how you can protect your skin from the inside out this summer with simple tips, skin-saving foods, and easy habits.

☀️ Why Does the Sun Harm Your Skin?

The sun gives off ultraviolet (UV) rays, which are invisible but powerful. Think of these rays like tiny arrows piercing your skin. There are two kinds of UV rays that affect your skin:

1️⃣ UVA Rays: These rays go deep into your skin and cause aging, wrinkles, and sunspots.
2️⃣ UVB Rays: These rays target the surface of your skin, causing sunburns.

Over time, these rays can damage your skin cells, making your skin age faster and increasing your risk of skin cancer.

Here’s the good news: While sunscreen is your first line of defense, the right foods, supplements, and daily habits can strengthen your skin from the inside, helping it repair itself and fight off damage.

🥕 The Best Nutrients for Skin Protection

Your skin has its own natural defense system, but it needs the right fuel to stay strong. Here are the top nutrients that act like sunscreen for your skin:

1. Beta-Carotene

  • Found in: Carrots, sweet potatoes, and cantaloupe.
  • Why it helps: Beta-carotene converts to vitamin A, which protects your skin from UV damage and keeps it smooth and healthy.

2. Lycopene

  • Found in: Tomatoes, watermelon, and pink grapefruit.
  • Why it helps: Lycopene is a powerful antioxidant that reduces the intensity of sunburn and protects your skin cells.

3. Vitamin C

  • Found in: Oranges, strawberries, bell peppers, and broccoli.
  • Why it helps: Vitamin C boosts collagen, which keeps your skin firm, and helps repair sun damage.

4. Omega-3 Fatty Acids

  • Found in: Salmon, walnuts, chia seeds, and flaxseeds.
  • Why it helps: Omega-3s reduce inflammation and help protect your skin from sunburn.

5. Polyphenols

  • Found in: Green tea, dark chocolate, and berries.
  • Why it helps: These antioxidants protect skin cells from UV damage and improve elasticity.

6. Astaxanthin

  • Found in: Wild-caught salmon and shrimp.
  • Why it helps: Astaxanthin is a super-antioxidant that reduces wrinkles and improves your skin’s ability to resist UV rays.

Pro Tip: Add a mix of these foods to your meals this summer. Think of them as your skin’s secret weapons!

💊 Supplements for Skin Health

While food is the best way to get nutrients, sometimes it’s tough to get everything your skin needs from diet alone. That’s where supplements come in. Here are some of the best supplements for protecting your skin this summer:

1️⃣ Astaxanthin: A powerhouse antioxidant that protects against UV damage and reduces inflammation.
2️⃣ Vitamin C: Boosts collagen production and repairs skin.
3️⃣ Omega-3: Reduces redness and inflammation from sun exposure.
4️⃣ Vitamin E: Works with vitamin C to protect your skin cells.
5️⃣ Probiotics: A healthy gut = healthy skin! Probiotics reduce inflammation and improve hydration.

Pro Tip: Talk to your healthcare provider to find the right supplements for your needs.

💧 Daily Habits for Healthy Skin

Your daily habits matter just as much as what you eat! Here are some simple habits to protect your skin:

1. Stay Hydrated

Your skin is 64% water, so drinking plenty of water keeps it plump, elastic, and glowing. Aim for at least 8 glasses a day, and add hydrating foods like watermelon and cucumber to your meals.

2. Wear Sunscreen Every Day

Apply a broad-spectrum sunscreen with SPF 30+ every morning, even on cloudy days. Sunscreen is your skin’s first line of defense against harmful UV rays.

3. Wear Protective Clothing

A wide-brimmed hat, sunglasses, and lightweight long sleeves can shield your skin from direct sun exposure. They’re stylish AND protective!

4. Avoid Peak Sun Hours

Try to stay out of the sun between 10 a.m. and 4 p.m., when UV rays are strongest. If you’re outside during these hours, find some shade or bring a beach umbrella.

5. Drink Skin-Loving Drinks

Boost your skin’s defenses with drinks like green tea or smoothies made with berries, spinach, and chia seeds. These are packed with polyphenols and antioxidants.

Pro Tip: Small daily habits can lead to big results for your skin. Start with one or two and build from there!

📖 A Story to Inspire You: Emily’s Summer Glow

Let me tell you about Emily, one of our customers. Last summer, she came to us feeling frustrated with her dry, sun-damaged skin.

After a quick chat, she made three simple changes:
1️⃣ She started eating more tomatoes, berries, and salmon.
2️⃣ She added an astaxanthin supplement to her routine.
3️⃣ She made a habit of drinking green tea every afternoon.

Within a month, Emily noticed a HUGE difference. Her skin looked more hydrated and less red, and she felt confident in her natural glow.

Her advice? “The little things add up. Start small and stick with it!”

✨ Your Skin-Saving Summer Plan

This summer, protect your skin from the inside out with these steps:
1️⃣ Eat skin-loving foods like carrots, tomatoes, and salmon.
2️⃣ Take supplements like astaxanthin, omega-3, and vitamin C.
3️⃣ Stay hydrated, wear sunscreen, and build sun-smart habits.

Your skin works hard to protect you—so take care of it! Small, consistent changes can make all the difference.

💬 What’s Your Next Step?

What’s one small change you can make today to protect your skin this summer? Share your tips and stories in the comments below!

And if you’re looking for clean supplements, organic foods, or personalized advice, visit us at Nassau Health Foods. We’re here to help you glow from the inside out!

🌱 Visit us in-store or online to start your journey toward better energy and vibrant health. https://nassauhealthfood.com

EP 29: The Gut Reset: Simple Steps to Heal Your Microbiome and Boost Energy

Marie Grace Berg on May 19, 2025

“Take care of your gut, and it will take care of you.” — Ancient wellness wisdom

Think about the last time your stomach felt upset. Was it bubbling and making noises? Did you feel tired and grumpy too? Your belly might have been trying to tell you something important!

Your gut is like the control tower for your whole body. When it’s happy, you feel amazing. When it’s not happy, nothing seems to work right.

What’s Really Going on Inside Your Belly?

Imagine your gut is like a garden. In this garden live trillions of tiny helpers called “microbes.” Some are like beautiful flowers that help your garden grow. Others are like weeds that can take over if you don’t take care.

This community of tiny helpers is called your “microbiome.” And just like a garden, it needs the right care to thrive.

Your Microbiome’s Super Powers

Your gut garden does some pretty amazing things:

  • It helps digest your food so you can get all the good stuff from what you eat
  • It protects you from getting sick by keeping bad germs away
  • It helps you feel happy by making chemicals that affect your mood
  • It gives you energy to play, work, and enjoy life

How to Know if Your Gut Garden Needs Help

Just like plants droop when they need water, your body sends signals when your gut needs help. Here are some signs to watch for:

  • Feeling bloated or gassy after meals
  • Tummy aches that come and go
  • Always feeling tired, even after sleeping
  • Having trouble focusing or feeling foggy-headed
  • Getting sick often with colds or infections
  • Skin problems like rashes or breakouts
  • Feeling sad or moody for no reason

Do any of these sound like you? If so, your gut garden might need some extra care!

What Makes Your Gut Garden Unhappy?

Some things can harm the good helpers in your gut:

1. Too Many Processed Foods

Chips, cookies, and fast food don’t have the nutrients your gut helpers need. They’re like junk food for your garden.

2. Too Much Sugar

Sugar feeds the “weed” microbes in your gut, making them grow too much.

3. Some Medicines

Antibiotics are like weed killers that kill both the weeds AND the flowers in your garden.

4. Too Much Stress

When you worry a lot, it’s like a storm in your gut garden.

5. Not Enough Sleep

Your gut garden needs rest to repair itself, just like you do!

Sarah’s Story: A Garden Restored

Sarah from Amelia Island came to Nassau Health Foods feeling awful. Her gut garden was full of weeds! She felt bloated after meals, had no energy, and her skin was breaking out.

“I just want to feel like myself again,” she told us.

We helped Sarah make three simple changes:

  1. She started taking a good probiotic (like adding healthy plants to her garden)
  2. She began eating fermented foods like yogurt (which have lots of good microbes)
  3. She added more vegetables and cut back on processed foods

Within just a few weeks, Sarah noticed big changes. Her tummy felt calmer after meals. She had energy to play with her kids again. And her skin? It was glowing!

“I can’t believe such small changes made such a big difference,” Sarah told us with a smile.

5 Steps to a Happy, Healthy Gut Garden

Ready to make your gut garden bloom? Here’s how:

1. Feed Your Good Microbes

Your good gut helpers love fiber! Add these foods to your meals:

  • Colorful vegetables like carrots, broccoli, and spinach
  • Fruits like apples, berries, and bananas
  • Beans and lentils
  • Whole grains like oatmeal and brown rice

2. Add Fermented Foods

These foods are packed with good microbes that help your gut garden grow:

  • Yogurt (plain is best)
  • Sauerkraut (pickled cabbage)
  • Kimchi (spicy pickled vegetables)
  • Kombucha (a fizzy drink)

3. Take a Probiotic Helper

Sometimes your gut garden needs extra help. A good probiotic supplement can add more good microbes to your gut. Talk to us at Nassau Health Foods, and we can help you find the right one.

4. Drink Plenty of Water

Water helps everything in your body work better, including your gut. Try to drink water throughout the day.

5. Find Ways to Relax

Remember, stress is like a storm for your gut garden. Try these calming activities:

Get enough sleep each night

Take deep breaths when you feel worried

Go for a walk outside

Talk about your feelings with someone you trust

Your Turn: Start Small for Big Results

The best way to help your gut is to start with one small change. Pick something that seems easy from our list and try it for a week. Then add another small change the next week.

Small steps lead to big improvements!

A Daily Plan for a Happy Gut

Here’s an easy plan to get started:

Morning:

  • Drink a big glass of water when you wake up
  • Add berries to your breakfast for fiber
  • Take your probiotic if you have one

Afternoon:

  • Eat a colorful lunch with lots of vegetables
  • Take a short walk after eating
  • Drink water throughout the day

Evening:

  • Add a small serving of fermented food with dinner
  • Avoid snacking right before bed
  • Take time to relax before sleep

Ready to Feel Amazing Again?

Your gut is your body’s guide to better health. When you take care of it, your whole body thanks you with more energy, better moods, and fewer tummy troubles.

At Nassau Health Foods on Amelia Island, we’re here to help you on your gut health journey. Visit us in-store to find:

  • High-quality probiotics
  • Organic and fresh vegetables
  • Fermented foods
  • Natural supplements for gut health
  • Friendly advice from our knowledgeable team

Remember, a happy gut means a happier you!

Have you tried improving your gut health? What changes have you noticed? Share your experiences in the comments below!

Nassau Health Foods – Helping you fuel your body and mind naturally since 1985. Visit us in-store or online today!

🌱 Visit us in-store or online to start your journey toward better energy and vibrant health. https://nassauhealthfood.com

EP 28: From Foggy to Focused: Eat Your Way to Better Brain Health and Memory”

Marie Grace Berg on May 12, 2025

“Your brain is like a garden. Feed it with the right nutrients, give it plenty of water and sunshine, and watch how beautifully it grows.” — Dr. Lisa Mosconi, neuroscientist and author

Have You Ever Felt Like Your Brain Is in a Fog?

Picture this: You walk into a room and suddenly can’t remember why you’re there. Or maybe you set down your keys and five minutes later have no idea where they went.

If this sounds familiar, you’re not alone. Brain fog happens to all of us!

But here’s the good news: what you eat can help clear that fog away. Just like a car needs good fuel to run smoothly, your brain needs the right foods to work its best.

What Exactly Is Brain Fog?

Brain fog isn’t a disease. It’s more like a feeling that your thoughts are moving through thick syrup. Everything seems harder to remember and focus feels impossible.

Think of your brain like a computer. When too many programs are running at once, it gets slow and freezes up. Brain fog is your brain’s way of saying, “I need better care!”

Common Brain Fog Symptoms:

  • Forgetting everyday things
  • Trouble focusing on tasks
  • Feeling mentally tired
  • Words that get “stuck on the tip of your tongue”
  • Thinking that feels slower than usual

Your Food Choices Matter for Your Brain

Did you know your brain is actually 60% fat? That’s right! And it uses more energy than any other part of your body. This is why what you eat matters so much for how clearly you can think.

Think of it this way: If you put mud in your car’s gas tank, it won’t go very far. The same is true for your brain when you feed it processed foods, sugar, and unhealthy fats.

Brain Food Heroes: What to Eat for Mental Clarity

1. Brain-Loving Fats

Your brain cells need healthy fats to talk to each other. Without them, messages get slow and fuzzy.

Top choices:

  • Avocados – Nature’s brain butter! Full of healthy fats that help blood flow to your brain.
  • Wild-caught salmon – Packed with omega-3 fats that fight brain inflammation.
  • Walnuts – They even look like tiny brains! Rich in antioxidants and good fats.

2. Colorful Fruit and Veggie Defenders

Bright-colored foods are filled with antioxidants. These are like tiny shields that protect your brain cells from damage.

Top choices:

  • Blueberries – Called “brain berries” by scientists because they’re so good for your thinking!
  • Leafy greens – Spinach and kale have special vitamins that help your brain work better.
  • Dark chocolate – A small piece (85% or darker) can boost your mood and help you focus.

3. Protein Power

Your brain uses proteins to make important chemicals called neurotransmitters. These help your brain cells talk to each other.

Top choices:

  • Eggs – The perfect brain food with protein and healthy fats.
  • Beans and lentils – Give steady energy to your brain without sugar crashes.
  • Nuts and seeds – Small but mighty brain boosters!

4. Smart Carbs

Your brain runs on glucose (a type of sugar), but it needs the slow, steady kind from whole foods.

Top choices:

  • Sweet potatoes – Give long-lasting energy without the crash.
  • Quinoa – A super grain that keeps your blood sugar steady.
  • Oats – Start your day with these for hours of clear thinking.

Sarah’s Story: From Foggy to Focused

Sarah, a 42-year-old teacher here on Amelia Island, struggled with brain fog for years. She would forget her students’ names and lose her train of thought mid-sentence. She felt embarrassed and worried something was seriously wrong.

One day, Sarah visited Nassau Health Foods and talked with one of our nutrition experts. The problem wasn’t that Sarah was getting older or less smart – her brain just needed better fuel!

Sarah made three simple changes:

  1. She added avocado to her daily lunch
  2. She swapped her afternoon cookies for a handful of blueberries and walnuts
  3. She started carrying a water bottle everywhere she went

“Within just two weeks, I felt like someone had lifted a heavy blanket off my brain,” Sarah told us. “I’m sharper, happier, and have so much more energy to enjoy my life!”

Beyond Food: Other Brain-Clearing Habits

While food is super important for brain health, these simple habits can give your brain an extra boost:

1. Drink More Water

Your brain is about 75% water! Even slight dehydration can make your thinking fuzzy.

Brain-boosting tip: Keep a water bottle with you all day. If plain water is boring, add lemon slices or berries for flavor.

2. Move Your Body

Exercise sends more blood to your brain, bringing it fresh oxygen and nutrients.

Brain-boosting tip: A quick 10-minute walk can immediately improve your focus! You don’t need a long workout to see benefits.

3. Get Good Sleep

Your brain cleans and repairs itself while you sleep.

Brain-boosting tip: Try to go to bed and wake up at the same time each day. Turn off screens an hour before bedtime to help your brain prepare for rest.

Your Simple 3-Step Plan to Beat Brain Fog

Ready to clear the fog and think more clearly? Start with these simple steps:

Step 1: Add One Brain Food Daily

Begin with just one brain-boosting food each day. Add avocado to your toast, sprinkle walnuts on your salad, or enjoy a small piece of dark chocolate after dinner.

Step 2: Stay Hydrated

Drink a glass of water first thing in the morning, and keep sipping throughout the day. Your brain will thank you!

Step 3: Take Brain Breaks

Every hour, stand up and stretch or take a short walk. These mini-breaks refresh your mind and help you focus better when you return.

Why This Matters Now More Than Ever

In today’s busy world, we need our brains to be sharp and clear. Whether you’re:

  • Working from home while managing kids
  • Starting a new business
  • Simply wanting to enjoy life without forgetting things
  • Concerned about keeping your mind healthy as you age

The foods you eat today can help your brain work better tomorrow and for years to come.

A Special Invitation from Nassau Health Foods

At Nassau Health Foods, we’re passionate about helping our Amelia Island neighbors live their healthiest lives. We carefully select products that support brain health and overall wellness.

Visit our store to discover:

  • Organic brain-boosting foods
  • High-quality omega-3 supplements
  • Natural remedies for stress and sleep
  • Knowledgeable staff who can answer your questions

Your journey from brain fog to brain power starts with a single step. We’re here to walk that path with you!

🌱 Visit us in-store or online to start your journey toward better energy and vibrant health. https://nassauhealthfood.com

Your map to healthy eating.

Conveniently located near the beach and downtown.

Visit Us
833 T.J. Courson Road,
Fernandina Beach, Florida, 32034

Mon-Fri: 8am – 7pm

Sat: 8am – 6pm

Sun: 10am – 4pm

Tel: (904) 277-3158

Mon-Fri: 11am – 3pm

Closed on Saturday & Sunday

Tel: (904) 277-3141

Order Online

Mon-Fri: 8am-11am

Closed on Saturday & Sunday

Get Directions