<p><strong>Sarah's Take...</strong></p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr"><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;">"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. With mindful eating, we can positively influence our daily energy levels and assist with weight management while also supporting brain function, heart health, and overall well-being.</span></p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr">&nbsp;</p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr"><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;">But I’m totally aware that different lifestyles have different challenges, so I’m always working with my clients to help them make changes that are simple and realistic for them.</span></p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr">&nbsp;</p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr"><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;">Some examples of how these changes can be incorporated are:</span></p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr">&nbsp;</p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr"><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;"><strong>Busy Professionals:</strong></span><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;"> Quick meal prep is key! Opt for wholegrain wraps for an easy lunch, snack on nuts at your desk, and enjoy a grilled salmon dinner with steamed greens.</span></p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr"><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;"><strong>Active Individuals:</strong></span><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;"> Wholegrain pasta or rice bowls provide lasting energy. Pair oily fish with veggies for muscle recovery, and grab a handful of walnuts post-workout.</span></p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr"><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;"><strong>Families with Kids:</strong></span><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;"> Swap white bread for wholegrain sandwiches, blend spinach into smoothies (I promise that they won’t taste it!), and make fun dishes like homemade fish fingers using salmon.</span></p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr"><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;"><strong>Vegetarians/Vegans:</strong></span><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;"> Choose plant-based sources of omega-3 like chia and flax seeds, opt for nut butters as snacks, and enjoy grain-packed meals with plenty of leafy greens.</span></p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr"><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;"><strong>Older Adults:</strong></span><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;"> Focus on foods that support brain health—porridge with walnuts for breakfast, mackerel for lunch, and a hearty green salad for dinner.</span></p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr">&nbsp;</p><p style="line-height:1.38;margin-bottom:0pt;margin-top:0pt;" dir="ltr"><span style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;text-decoration:none;vertical-align:baseline;white-space:pre-wrap;">By making these small, manageable changes, anyone can nourish both their brain and body, leading to improved overall health."</span></p>