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Cognitive Repairment | Superfood Packed Powerbowl Recipe

Cognitive Repairment | Superfood Packed Powerbowl Recipe

June 18, 2022

Simply put, the term superfood can be used to describe any food that provides health benefits as a result of exceptional nutrient density. As I experimented with adding various superfoods to my diet and experiencing the positive effects I decided to create an easy to make meal that would include several of the superfoods that are on my top ten list. I am excited to share with you the result of my efforts, this delicious PowerBowl that is all about brain health.

Research has shown that by altering your diet to include top superfoods in abundance while eliminating processed foods will have a major effect on improving cognitive function including memory, mental acuity, capacity and ability to manage stress. Here is a list highlighting the some benefits of the superfoods I combine in the PowerBowl.

SuperFood Benefits

Extra Virgin Olive Oil (EVOO) : Olive Oil contain phenols - plant compounds that powerfully stimulate our bodies repair mechanisms. Oleocanthal is one phenol within that possesses anti-inflammatory benefits comparable to a small dose of ibuprofen. These extra healthy 14g of fat act like a slip-n-slide for key nutrients to be absorbed into the blood-brain barrier.

Avocado: Avocados are very rich in Vitamin E, at level basically unmatched by supplements. Vitamin E is excellent for boosting the brain's processing speed. Did you know: avocados contain twice as much potassium than bananas, a critical macro mineral that can only be found in our diet.

Dark Leafy Greens: A superior source of the vitamins folate and magnesium. Folate is found to be crucial in development during pregnancy. Magnesium is another critical macro mineral that can only be obtained through diet and is highly beneficial to the over 300 enzymes tasked with energy generations and repairing damaged DNA.

Almonds: Rich in polyphenols- plant defense compounds providing anti-oxidant effects on the body and the gut - where the good bacteria need to thrive.

Blueberries: Blueberries are among the highest in antioxidant capacity due to the abundance of flavonoids, a compound shown to cross the blood-brain barrier, enhancing signaling parts of the brain that handle memory.

Eggs: Egg Yolks contain a small amount of nearly every vitamin and mineral required by the human body. They are an abundant source of choline, which is important for both healthy cell membranes and a learning and memory neurotransmitter called acetylcholine.


One serving:

• 1/4 cup cooked Quinoa

• 2 1/2 cups Kale

• 1 cup diced Butternut Squash

• 1 cup diced Avocado

• 1/2 cup Cherry Tomatoes

• 1/4 cup sliced raw Almonds

• 1 tbsp Extra Virgin Olive Oil (EVOO)

• 1 oz fresh blueberries

Low Carb Option - substitute quinoa with one egg sunny side up


Bake squash at 425 degrees for thirty minutes, flipping half way. Brush lightly with fresh maple syrup for a carmelized crunch. (my preference). Combine quinoa, kale, squash, tomatoes in a large bowl and toss with EVOO. Add salt and pepper taste. Top with sliced almonds, blueberries and diced avocado.


Calories - 769

Protein - 16

Carbohydrates - 75

Fat - 45

Fiber - 23


Mark Ralyea, Chief Success Officer Catalyst Fitness Wehrle


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Cognitive Repairment | Superfood Packed Powerbowl Recipe



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Meal Prep Made Simple | Crock Pot Chicken Enchilada Chili

June 18, 2022

We have heard the sayings time and time again, “abs are made in the kitchen” and “you can’t outwork a bad diet.  It’s easy to see why so many of us struggle with this notion.  Maybe finding the time to prepare meals in advance seems impossible.  Or it could be as simple as we don’t know how to cook healthy.  Luckily, delicious nutrient dense and calorie careful meals can be simple to make and not take up your entire Sunday in the kitchen. 

As one of the founders of New Level Nutrition, a meal prep service in Amherst NY, my goal is  to help others find a quality solution to eating and make a healthy lifestyle change.   Meeting your fitness goals reaches beyond the gym and having prepped meals on hand is the easiest way to stay on track. 

Check out one of my favorite New Level Nutrition recipes, the Crockpot Chicken Enchilada Chili.  It’s packed with protein, fiber, and quality carbs and can be made at home in a few easy steps.  

Crock Pot Chicken Enchilada Chili Recipe

12 servings


  • 3 (10 oz) cans diced tomatoes and green chili -no salt added 
  • 2 (10 oz) cans enchilada sauce
  • 2 packets low sodium taco seasoning
  • 1 (15 oz) can black beans
  • 1 (15 oz) can kidney beans
  • 1 (15 oz) can pinto beans
  • 2 lbs shredded cooked chicken breast
  • 8 oz light cream cheese
  • 1 bag frozen sweet corn


  • shredded cheese
  • rice (I like basmati)!


Per serving: Calories 362, Carbohydrates 38, Protein 27, Fat 12


Bake chicken at 400 degrees until the internal temperature reaches 160 degrees. Shred chicken then combine all ingredients in a crock pot at 200 degrees or medium setting and cook for at least 2 hours.

Portion out and top with cheese or serve over rice for added carbohydrate content. 


Store for up to 5 days in the refrigerator in an airtight container.

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