Author: Lacy Ngo

You love to dance, and you want to stay healthy and active. But can you combine both dance and fitness to reach your health goals? Is dance really that good for you or is there a better way to get fit? And if dance works, where are the best places to go for dance and fitness in Rock Hill, SC (where I live)?

Can You combine both dance and fitness to reach my health goals?

The answer to the first question is, “yes” dance can help you reach your health goals in combination with a healthy diet. If you have read any of my other posts, you know that diet is actually more impactful than activity when it comes to losing weight. (You can find the best scientific-based diet recommendations in several of my books here). However, dance and fitness can help improve your mobility, muscle mass, energy levels, mood, and aid in weight loss.

Is There a Better Way to Get Fit than Dancing?

The best exercise is whatever you will do and stick with, so if dancing is one of your favorite things to do, then dancing is probably one of the best ways for you to exercise!

Where is the Best Place to Go for dance and Fitness in Rock Hill, SC, where I live?

And now to answer the last question for my Rock Hill, SC locals…

Rock Hill actually has a few fantastic dance-focused fitness places to go, but I will tell you about my favorite, and it has been my favorite for years…

B-Fit Studio

Oh how I love B-fit, let me count the ways.

1. You exercise by…dancing, of course! It is so incredibly fun. You don’t even feel like you are exercising. Dancing with the talented instructors at B-fit feels like pure joy! They offer classes like Zumba, Mixed Fit (which has a hip-hop vibe), Xtreme Hip Hop Step, and a Triple Threat Combo Class.
2. You don’t need a membership. You pay per class. No contracts or commitments are necessary. You just come when you can and pay to hold your spot. I absolutely love the fluidity of this studio!
3. The Instructors are legit talented. They are also super accepting, friendly, and encouraging. And let me tell you, they have dance SKILLS! When I go, I know I am learning how to dance from instructors who KNOW how to dance!
4. The classes are also budget-friendly. The classes currently cost around $5 to $7 per class. Wow, that is about the cost of a fast food meal, but way better for you!
5. B-fit is a REALLY good workout. Don’t let the fun and laughter fool you. You leave every class sweaty, breathless, and sore. I may not notice I am working out while I’m dancing, but I certainly feel like I worked out when I leave.
6. Lastly, whenever I finish a B-fit class, I feel pretty, young (and I’m not), happy, and uplifted. When you are a busy and tired mom, you can’t really put a price on that euphoric feeling. Simply put, B-fit is wonderful for my mind, body, and soul.

Want to give B-fit a Try?

B-fit is owned by Kameta Jackson and is located at 402 E White St, Rock Hill, SC 29730.

You can find the class hours on the B-Fit Studios Facebook page or contact Kameta at 803-554-5377 or email her at kameta@yahoo.com.

Blue Smokehouse doesn’t have an endless list of healthy choices, but they made the “best healthy restaurants list” because the healthy options they do have are exceptional.

The Southern Border Salad at Blue Smokehouse

My absolute favorite is the Southern Border Salad with pulled chicken. Just read the list of ingredients in this salad:

• Spring mix
• Black beans
• Corn
• Guacamole
• Cherry Tomatoes
• Pickled Red Onions (This alone makes an ordinary salad extraordinary in my opinion)
• Cheese
• Tortilla strips (if your want to make your salad even healthier, you can omit these)

The huge bed of greens add quantity without adding extra calories. Plus after eating all that fiber and protein, you will leave Blue Smokehouse feeling full and satisfied. Being a volume eater myself, I like to fill my plate with leafy greens. It’s a great way to eat a nice big meal without eating an incredibly high calorie meal. (By the way, I lost 50 pounds by mindfully eating Big Mindful Meals. You can read more in my books, Big Mindful Meals and 18 Weeks to a Healthier Happier More Purposeful Life).

Blue Smokehouse has several other healthy options. You could get a pulled chicken with a healthy side or you can choose one of their other salads. Healthy sides include collard greens, slaw, and a side salad.

The Blue Smokehouse Atmosphere

The casual yet modern sleek vibe of Blue Smokehouse hits the mark perfectly. I love everything from the blue glow of the lighting to the light-colored high-gloss wooden tables. You can order at the counter or the bar and sit in either cozy booths, tables, or bar stools. You have a view of the multiple T.V.s from just about any location.

The 2023 List

The Healthiest Places to Eat in Rock Hill, SC isn’t just a random list. This list was made through extensive research (i.e. tasting) by a registered dietitian and Rock Hill Local (that’s me!). It was hard to choose. There were a few restaurants that barely missed the cut, but I wanted to keep the list at 15 restaurants this year.

Lacy Ngo, MS, RDN is a nationally known registered dietitian and author of several books including 18 Weeks to a Healthier, Happier, More Purposeful Life. She has been featured and quoted in media outlets like The Healthy (the health branch of Reader’s Digest), Parade, Fitbit.com, FOX 24, CN2, VeryWellFit, Eat This, Not That!, and more.

How to Make the Healthiest Places to Eat in Rock Hill, SC Cut

We are discovering the importance of focusing on eating foods that benefit us instead of focusing on how many calories the meal contains. Because of this, I developed this list using two criteria. The food had to taste good and provide ingredients that nourish my body. That’s it! So let’s take a look at the 2023 winners. Did your favorite places to eat in Rock Hill, SC make the list? Are there places that you feel like I missed?

Blend Riverwalk: The Winner of the Healthiest Places to Eat in Rock Hill, SC

Blend Riverwalk takes the #1 spot of “The Healthiest Places to Eat in Rock Hill, SC” list. Blend Riverwalk is my favorite type of restaurant- a “build your own” restaurant. When I refer to a restaurant as a “build your own,” I mean it’s one of those restaurants whe’re you walk down a line and pick whatever you want. At Blend Riverwalk you can build anything from a rice bowl or salad to a sandwich or smoothie. Y’all let me tell you, the number of toppings you can add is HUGE! I highly recommend trying the Greek chicken. The Greek Chicken is incredibly tender and flavorful. You can read my full review and see even more pictures of Blend Riverwalk here.

Poke’ Bowlz

Like Blend Riverwalk, Poke Bowlz is another “build your own” restaurants, but this restaurant is all about building your own rice bowl. They have high fiber brown rice as an option, or you can choose to omit the rice and make it a salad. Then you can pile on your favorite vegetables and add a protein of your choice. The protein choices include raw omega-3-rich tuna and salmon or cooked chicken or shrimp. You can read the full review of the second restaurant on my “Healthiest Places to Eat in Rock Hill, SC” list here.

Fresh Vibes: One of the Best Vegan Places to Eat in Rock Hill, SC

Fresh Vibes is THE best drive-thru when it comes to healthy options. The menu at this locally owned restaurant is full of nourishing fruit and vegetable juices as well as plant-based wraps, sandwiches, and salads. My personal favorites are the Fresh Vibes avocado wrap and the Black Bean burger wrap. You can learn more about all of their options on their website.

Showmars: One of the Best Places to Eat in Rock Hill, SC for Variety

This is one sits close to the top of my list! Why? Because it has the most variety when it comes to healthy options. I love their perfectly seasoned salmon, and the Mediterranean veggie platter. They also have a variety of salads and grilled chicken platters and wraps. You can read their full menu here.

Salsarita’s Moe’s, and Chipotle

Three restaruants tied for the number 5 spot because although they are all different, they have a similar style. I like to make a salad at all three of these restaurants. I top my leafy greens with chicken, avocado, and whatever veggies they have available. Then I add some salsa and lime juice. This taco-style salad is bursting with flavor! Chipotle and Salsaritas also have high-fiber brown rice as an option as well. I have found that Moe’s has a few more vegetable and salsa options than the other two.

Subway

Subway, of course, is a build your own sandwich, wrap, and salad restaurant. I like to make a wrap or sandwich with whole grain bread or make my favorite sandwich into a salad. My favorite salad toppings are turkey, onion, avocado, spinach, pepper jack cheese, banana peppers, cucumbers, and tomatoes. I top it with oil and vinegar and a drizzle of chipotle mayo.

Kounter

When you are looking for some unique and beautifully plated meals, Kounter is the place to go. My favorite nourishing options include the Beet Down salad, the Southwest Salmon Salad, and the Roasted Brussels. Visit Kounter’s Website to learn more about their unique offerings.

The Roasting Company

Roasted chicken served anyway you can imagine, and fantastic vegetable sides makes this restaurant an easy choice. The vegetable plate is a popular option here, and when I visit, the perfectly seasoned sautéed vegetables are a must! You can view all of their side options on their full menu. The Roasting Company has a relaxed yet fun vibe. They even often have live music on the weekends.

Corks, Cooks, and Books

Corks, Cooks, and Books doesn’t just feed your tummy with extraordinary foods, but also feeds your mind and soul with books and live music. Corks, Cooks, and Books has several vegetarian and gluten free options. Some of my favorite picks are the spinach and cheese stuffed mushrooms, roasted Brussels Sprouts, Black eyed Pea Fritters, and the Tuscan Dip Plate.

Southern Salads & Sandwich Co. : One of the Best Places to Eat in Rock Hill, SC for Salads

With salad in their name, you might expect Southern Salads to know how to do a salad right…and they do…oh how they do! The Harvest salad stands out with its chopped pecans, cranraisins, grapes, and sliced apples. Some of my other favorites are the grilled chicken sandwich on wheat bread and the grilled chicken wraps. Check out their full menu.

Red Bowl

I chose Red Bowl for a couple of reasons. One, Red Bowl has brown rice as an option. I also love their chicken lettuce wraps, miso soup, and their steamed veggies and chicken. Red Bowl also made the list because they have several veggie options including stir-fry spinach with garlic and steamed veggies.

Empire

Even though Empire as seen around for a while, it’s new to my healthy restaurants list. I just didn’t realize how many healthy options they had until recently.

My favorite healthier option is their “Fork & Knife Philly Chicken with a side salad. I put the Philly Chicken on the side salad and make a delicious and filling Philly chicken salad! Let me tell you, that is one good salad!

Nishi G’s

Nishi G’s há been a long time favorite of my whole family. My daughter is even named after the restaurant! (What can I say, dietitian’s love food). Nishi G’s makes this list because they will try their best to accommodate and customize your order. Just about anything on the menu that comes fried can be grilled instead. I like getting the grilled fish and a side of sautéed grilled squash. They also have large list of veggie sides and salad entrees.

Hickory Tavern

I am biased for a good salad and a good atmosphere. Hickory Tavern has both. I love watching sports while eating a LARGE flavorful salad from Hickory Tavern. The Asian Power Bowl is my absolute favorite!

What Do You Think about the Healthiest Places to Eat in Rock Hill, SC List?

Y’all!!!! That list was hard to narrow down. So many other restaurants have wonderful healthy options, but I didn’t want to make the list too long. Still, I may add more if I find some that I simply MUST add. What restaurants did I miss? What health entrees do you like to order when you visit places to eat ion Rock Hill, SC?

Poke bowls are becoming incredibly popular around the nation, and for good reason. They are delicious! But are poke bowls healthy as well? Because if they are, then we have found something fantastic; we have found a restaurant that is delicious and healthy!

To answer this question, I visited our local Poke Bowlz in Rock Hill, SC, and not to give away the ending, but we now visit them so much that they know us and our orders.

“Build Your Own Meal” Restaurants are One of the Top Healthiest Options

The restaurants that make the very top of my “Healthy Restaurants” list are restaurants that let you “build your own” meal because you can choose to load your meal with your favorite nourishing ingredients. If you don’t like onions or pineapple but love edamame and cucumber, then no worries. Choose what YOU want. The options are laid out right in front of you for you to choose your favorites. You can pick the healthy meal that is perfect for your tastebuds. The bottom line is you are more likely to choose vegetables when an assortment of vegetables are available!

So, Are Poke Bowls Healthy?

Poke Bowlz (this is based off of the Poke Bowlz in Rock Hill, SC) is the perfect spot to a “build your own” nourishing meal.

Pick Your Base (I show you how picking a bases is key to a healthy diet in Big Mindful Meals)

You can choose the high fiber brown rice (white rice and sushi rice are other rice options), or you can choose to omit the rice and make a Poke Bowl Salad.

Pick Your Vegetables

Then you can pile on the antioxidant, fiber, vitamin, and mineral-rich vegetables. Many vegetables are not only packed with nutrient, but are also almost zero calories; so, you can add quantity to your meal without adding extra calories.

Some of the healthy vegetable (and fruit) options at Poke Bowlz in Rock Hill, SC are:

• A Leafy Green Blend
• Cucumber
• Red Onion
• Green Onion
• Avocado
• Jalepenios
• Pinapple
• Edammame
• Seaweed
• Ginger
• Carrots

Pick Your Protein

You can choose raw or cooked meats as your protein.

The Omega-3-rich raw options are:

• Tuna
• Salmon
• Spicy Tuna
• Spice Salmon

The cooked options are:

• Chicken
• Spicy Chicken
• Crab (imitation)
• Shrimp
• Tofu

You can also add some sauces and crunchy toppings.

Sauces include:

• Sriracha
• Sweet Soy
• Poke Sauce
• Wasabi Sauce

Toppings include:

• Sesame Seeds
• Crispy Onion
• Tempura Flake
• Crushed Cashew Nuts
• Wonton Chips
• Seaweed Flake

Poke Bowls is an Extremely Quick Healthy Option

The food at Poke Bowls is ready to serve so you just walk down the line, tell them what you want, and they build it right in front of you. Then, it’s done. Your meal is ready to go. When we are in a hurry, this is our #1 spot (well, this, Blend Riverwalk, and Jimmy Johns are all Freaky fast!)

The Verdict: Are Poke Bowls Healthy?

This dietitian says yes, you can most definitely get healthy meals at Poke bowls restaurants.

I’m trying to put into words the vibe you get when you enter The Country Carrot. The vision that comes to mind is a magical store full of treasures like a store you might see in the fabled town of Hogsmeade. But instead of discovering bottles of potions and magical candy, you will discover treasures from local farms, chefs, and creators. At The Country Carrot, you get the opportunity to buy local, buy fresh because everything in the store is made, you guessed it, locally!

Buy Local, Buy Fresh at The Country Carrot

The products change with the season so every trip is another exciting adventure full of discovery. In the warmer months, you will find loads of fruits and vegetables and in the winter months, you might find anything from canned pickled vegetables to teas and hot sauces.

On my latest trip, I explored shelves full of all things pickled (I bought some pickled okra), delicious jams, and spicy hot sauces, rubs, and seasonings.

After I finished exploring all of the jars and bottles, I wandered over to a wooden display, which was adorned with a variety of coffees and teas. I bought an Elderberry Tea Blend, which contained not only immune-supporting elderberry but also mood-boosting, Lemon Balm. I even spotted a local sangria mix on this beverage mixes shelf.

Coffees and Teas at the Country Carrot

Buy Local, Buy Fresh Meat

Next, I opened a freezer. I felt like I was opening a secret box because the freezer didn’t have a glass door. For some reason, I liked that I had to open it to see what was inside. What would be inside? Turns out, it was fresh meat from local farms!

Below, you can peek inside one of their glass-door fridges. I am super excited about those vegetable quiches and the goat cheese is AMAZING, btw!

Um, those vegetable quiches look amazing!

You can also find local probiotic-rich kombucha, eggs, milk, and energy drinks in one of their fridges. I am coming back for so many things, but one of them is the local gut-healthy kombucha!

The center shelves held everything from fun cups to unique cutting boards.

Buy a Fun Bag and Get 5% OFF When you Use it to Shop at Your Future Visits

Bags with “fun sayings” pulled me in like a magnet. I just had to purchase the one that said “Turnip the Beet” because dietitians cannot resist food puns. It’s scientifically proven (okay maybe not scientifically proven, but seriously, ask any dietitian. It’s a thing). I am anxious to get back to the store to get my hands on the “Let that Shiitake Go” bag.

If you use your bags at any of your future County Carrot Shopping Trips you get 5% off your purchase! So buy a fun bag and bring it back!

Books by Local Authors

Need some ideas on how to cook healthy meals with your Country Carrot purchases? They’ve got you covered! You can now buy 18 Weeks to a Healthier, Happier, More Purposeful Life at the Country Carrot. And guess what? When you buy this particular book you are still buying local because it is written by a local author (ahem, me)! You can find out more about me and my book in the author bio below.

Author Bio:

Lacy Ngo is a nationally recognized dietitian and author who lives in Rock Hill, SC. She is the author of several books including 18 Weeks to a Healthier, Happier, More Purposeful Life. She has been featured and/or quoted in media outlets like Parade, The Healthy (the health branch of Reader’s Digest, Fitbit.com, FOX24, CN2, Byrdie, and More.

And there you have it! One of the best places in Rock Hill to buy local, buy fresh!

Everybody stop what you are doing and head over to one of the best restaurants in Rock Hill, SC- Blend Riverwalk!

Lacy’s Loaded Leafy Greens at Blend Riverwalk (Loaded with protein, fiber, nutrients, and flavor!

Okay, so if you are reading this in the middle of the night, maybe wait until they open before you head over, but seriously you need to visit Blend Riverwalk ASAP.

Blend Riverwalk sits at the top of my best list (comings soon) for several reasons.

Blend Riverwalk Atmosphere

As soon as you walk in the door, you get this happy, airy, CLEAN, and cheerful vibe. The little eating bar area overlooking the Riverwalk shops is a nice touch as well. The teal stools add the perfect fun pop of color.

The Owners and Employees at Blend Riverwalk

The minute you cross the Blend Riverwalk threshold, you are greeted by friendly, easy-going smiles. Seriously, the owners are some of the friendliest people you will ever meet.

The first time I met the owners, Peter and Caitlin, I felt like we were instant friends. However, I got the feeling that they make everyone feel that way.

The FOOD, FOOD, FOOD, and The TOPPINGS, TOPPINGS, TOPPINGS!!!

A restaurant becomes THE hot spot when the food is on point, am I right? Listen! Blend is set up like one of those “build-your-own” places (think Subway, Moe’s, MOD Pizza, Poke’ Bowl).

In these types of restaurants, you go down a line and tell the employees what you want on your sandwich (Subway), taco (Moe’s), pizza (MOD Pizza), rice bowl (Poke’ Bowl), etc. These “build-your-own” restaurants happen to be one of my favorite types of restaurants. You literally can build exactly what you want.

Blend Riverwalk, however, is “build-your-own” in overdrive! Blend Riverwalk is not a “build-your-own” sandwich place. It’s not a “build-your-own” salad place. It’s not a “build your own” rice bowl place. Blend Riverwalk is all of it!

You can build your own:

• Rice Bowl
• Wrap
• Sandwich
• Salad
• Smoothie
• Quinoa and Cous Cous Bowl

The variety doesn’t stop there. The topping selection is out of this world.

Here are a few toppings I can think of off the top of my head:

• Greek chicken (This is currently my go-to chicken. It is so tender and flavorful. Seriously, this chicken is TENDER and marinated to perfection!)
• Spicy Chicken
• Classic Chicken
• Turkey
• Falafel (oh how I love falafel!)
• Avocados
• An assortment of cheeses (My favorite is the goat cheese)
• Tons of vegetables
• Boiled eggs
• Edamamme
• Different types of leafy greens (One of the leafy green mixes comes from Growing JOY Farm. Growing Joy is a local farm that employs people with special needs. I have gotten the Growing Joy Farms greens every time).
• Banana Peppers
• Jalapenos
• A variety of Homemade dressings (If you like your food slightly spicy, try the Coconut Sriracha dressing- so good!)

From Superfood Salads to Baby Steps

I am only scratching the surface when it comes to the choices at Blend Riverwalk. You could make the ultimate nutrient-packed meal with all of these choices. But if you aren’t ready to go all-the-way superfood salad, you can definitely take baby steps here too. There is something for everyone. The last few times we went, Chad and I got a salad. Chad chose the Greek salad, and I chose the special of the week- Lacy’s Loaded Leafy Greens.

If that name sounds familiar, it might be because it is my name. Blend Riverwalk asked me to create my own special menu item to celebrate my new book, which is available at Blend Riverwalk!

Hilt made an Asian-style rice bowl, and Neeshie gulped down the Smore Smoothie.

My son and I may have sneaked in a sip of her smoothie, and trust me when I tell you, it was dessert heaven.

So why does Blend Riverwalk rank so high for me? The answer is simple. It’s a top contender for one of the best restaurants in Rock Hill because it checks all of the boxes. The atmosphere is clean and happy; the people are friendly; the food is fantastic AND NOURISHING, and raw meal combinations/toppings are endless!

What does the statement good food is good mood mean? It means that healthy food can impact our mood for the better, but that is not all good food can do for us.

If the whole world ate healthier, we would see less criminal activity, accidental deaths, mental illness, depression, and behavior issues in children.

Yes, I am claiming it!

If the whole world ate healthier, we would see more children succeed later in life, people with a more positive outlook, and people living longer lives. 

If the whole world ate healthier, we would see a dramatic decline in the percentage of people who developed cancer, autoimmune diseases, Alzheimer’s disease, Multiple Sclerosis, Parkinson’s Disease, heart disease, dementia, and diabetes. 

The world is filled with sorrow caused by disease, violence, anger, and poor choices, but what if merely changing the things we ate, significantly impacted all of it?

Changing what we eat certainly won’t completely eliminate disease, violence, or mental illness. Of course, many contributing factors like genetics, pollution, viruses, lack of sleep, emotions, and the actions of others are out of our control.

The Tool That Combats Everything

After all, God tells us that we live in a fallen world. Sometimes bad things just happen and we don’t know why. Still, I cling to the fact that the Bible tells us that God will take care of us.

I am your God and will take care of you until you are old and your hair is gray. I made you and will care for you; I will give you help and rescue you. Isaiah 46:4

“Taking care of us” could mean being with us and comforting us during hard times or “taking care of us” could mean being with us as we pass through to the other side of life. 

I believe that “taking care of us” also means providing what we need to not just survive but thrive. 

What if God has given us more tools than we realize? These tools help us combat…everything. We just haven’t been using them to their full capacity. One of these tools that I am referring to is the foods we eat. 

I believe (based on scientific research) that if we ate the foods grown on the earth, we would see a drastic decline in not only disease but also poor actions and accidents.

Do Healthy Foods Equal Improvements in Behavior?

This may seem like a bold statement, but is there research to back up this claim? More specifically, does research suggest that foods can play a role in the behavior of our children, our actions, and even our criminal behavior? 

Let’s look at the effects food had on people who were incarcerated for committing a crime. Could food make a difference in the behavior of prisoners? According to a double-blinded, placebo-controlled randomized study, food can positively impact the behaviors of the prisoner population. 

According to this study, prisoners who took vitamin and mineral supplements committed 26.3% fewer offenses, even violent offenses, than the placebo group. Neither the prisoners that participated nor the researchers knew who was receiving the placebo and who was receiving the supplement until after the study was completed; therefore, omitting any possible bias or placebo effects (1).

Studies have shown improvements in the behavior of children as well. One study found that Children with signs of malnutrition showed impaired social behavior compared with children with adequate nutritional status (2). 

 Children with ADHD may benefit from dietary therapy as well. 

In one study, children with ADHD who took vitamin and mineral supplements reported a decrease in hyperactivity, impulsivity, and even symptom remission compared with the placebo group. Again, neither group knew who was getting the supplements and who was taking the placebo. A year later, those who stopped taking the supplements found that the symptoms returned.  Those that stayed on the supplements saw even more improvements (3).

In one case study, a 21-year-old female suffering from ADHD, Bipolar Disorder, anxiety, and panic disorder saw improvements in mood, anxiety, hyperactivity, and impulsivity with micronutrient supplements., and after one year of treatment, she went into remission from all mental illnesses (4).

Good Food is Good Mood

So, these studies suggest that food can, in fact, significantly influence our behavior and mood. But why does food impact us in this way? 

I have a few theories. 

To address these theories, I would like to ask you a few questions.

Is it easier to show kindness, patience, and calmness, when you are in a good mood or a bad mood? Are we more likely to lash out when we are hungry, angry, stressed, or sad?

I am guessing most of us would say we find it easier to act with kindness when we are in a good mood. 

We have all heard the saying, “hurt people hurt people.” This saying not only reminds us to have compassion for those that hurt us but also speaks to the cause of unkind behavior. 

What if food could help us cope with the stresses in life and put us in a better mood; thus, helping us have patience and making it easier for us to show kindness? Well, research says food can!

Food and Mood

According to several reviews including a review of 25 studies, a diet high in whole foods, vegetables, fruit, fish, whole grains, lean meats, nuts, and legumes, and low in processed foods is more likely to protect against mental disorders (5). These reviews also suggest that people who eat higher-quality diets are less likely to experience depression (6) 

Another study looked at 8,964 participants and found an increased risk of depression associated with the western diet (i.e. the American Diet (7)

In a review of 22 randomized controlled studies, researchers found psychotic symptoms were lower in those with schizophrenia who consumed antioxidants along with their traditional medications (8).

Yet another study found that women who ate fish two times per week had a 25% lower risk of developing depression (9).

Finally, studies show that a severe deficiency in vitamin B12 can double the risk of severe depression (9). 

So, maybe for some “good food is good mood!”

Let’s review:

Science suggests that our behavior and actions can, in fact, be influenced by nutrients or the lack of nutrients. Moreover, our mood can impact the actions we take in life, and our mood is impacted by our diets. 

In other words, our diet affects our mood and our mood affects our actions. In a nutshell, our diets can contribute to the choices we make in life. Some of these poor choices can lead to lashing out in anger or hinder our opportunities for success. 

Food and Accident Prevention

Other poor choices can lead to preventable accidents. 

Drugs and alcohol can lead to poor choices and accidents as well. 

We are more likely to self-soothe with drugs or alcohol when we are struggling emotionally.

However, if we reach for mood-boosting food, instead of drugs, then we would no longer have accidents and criminal activity related to drug and alcohol abuse. 

Does Food Impact our Brains?

Our ability to think clearly impacts our behavior as well. Do we make the best decisions when our brains feel cloudy due to lack of sleep? A brain that is lacking nutrients can feel cloudy as well. With a cloud brain, i.e. brain fog, you will be more prone to being careless and absent-minded. A person experiencing brain fog is more likely to be in a car accident or have other types of accidents. 

But how does food relate to our brain’s ability to think optimally?

According to a study in the Journal of American College of Nutrition, non-breakfast eaters had significantly lower test scores. In addition, breakfast-consuming children who ate whole grains had significantly higher scores in reading, fluency, and math compared to children who drank fruit juice (10).

Can Food Impact Academic Success?

These studies also speak to the impact food can have on children’s academic success. A child that can learn and grow optimally is more likely to succeed later in life. 

Can Food impact our Brains in Later Adulthood?

The foods we eat can also influence our brains as we move into later adulthood. 

According to Marilyn Haugen and Doug Cook, RD in 175 Best Superfood Blends Recipes, “A diet rich in fruits, vegetables, nuts, seeds, legumes, whole grains, fish, antioxidants, and healthy herbs and spices can reduce the risk of Type 2 Diabetes by 90% and Alzheimer’s by 40%.”

Another dietitian, Maggie Mood states in The MIND Diet that the MIND diet appears to reduce the risk of developing Alzheimer’s Disease by 53%.

When researchers looked at  4,740 individuals 65 or older, researchers found that vitamin C and vitamin E supplementation was linked to a 78% reduction in the prevalence of Alzheimer’s Disease (11, 12). 

Studies also showed that high levels of B-carotene were associated with an 85% reduction in the risk of cognitive decline in older adults (13). 

The final study I want to mention is the blueberry study. This study found that when older adults ate 1 cup of blueberries for 90 days, their memory and their ability to accurately switch tasks improved compared to the placebo (14, 15).

Food and Other Diseases

These studies are just the tip of the iceberg. Study after study shows food’s impact on our mental health, behavior, and brain function. 

Many have heard that eating healthy foods can decrease our risk for all sorts of diseases and conditions like heart disease, diabetes, autoimmune diseases, dementia, neurodegenerative disease, and more. Studies have shown a link between medical conditions and food, whether those conditions are common or rare. 

I could spend a huge chunk of time reporting on these research studies, but I will mention just a few that you may not have heard of before.

The first study I would like to mention shows a link between flavonoid-rich foods and Parkinson’s disease. 

This study found that men who regularly consumed flavonoid-rich foods like raspberries and blueberries were 40% less likely to develop Parkinson’s disease (16).

Diet and Multiple Sclerosis have also been linked in research. In one study, increasing vegetable intake by one cup decreased the rate of relapse of MS by 50%. (17). This link was associated with all vegetables except nightshade vegetables, potatoes, and legumes. 

One study also found that men and women who took an adequate dose of vitamin D supplements reduced their risk of developing MS by 40% (18).

Cancer and diet have also been strongly linked. In fact, according to the Pharmaceutical Research Journal, 30-35% of cancer cases are linked to diet (19).

Below is a synopsis of a few Cancer and diet studies:

• Study 1:  When twenty-five people with colon cancer were treated with bilberry extract for seven days, the cancer growth was reduced by 7% in just 7 days (19). 
• Study 2:  When individuals with oral cancer were given freeze-dried raspberries, several progression marker levels decreased (20). 
• Study 3: Raspberries reduced esophageal tumor incidence by 54% and decreased the number of tumors by 62% in animals (21).
• Study 4: High intakes of fruits and vegetables are associated with a decreased risk of breast cancer, colorectal cancer, and prostate cancer around 60-70%, and lung cancer by 40-50% (22).

So What is the Verdict? Does Good Food equal a Good Mood, Better Behavior, and Less Disease?

The first few statements I made were bold, I know, but now that you see the research, can you see why I believe these statements hold weight? 

You can reread the statements again in light of the evidence: 

• If the whole world ate healthier, we would see less criminal activity, accidental deaths, mental illness, depression, and behavior issues.
• If the whole world ate healthier, we would see more children succeed later in life, people with a more positive outlook, and people living longer lives. 
• If the whole world ate healthier, we would see a dramatic decline in the percentage of people who developed cancer, autoimmune diseases, Alzheimer’s disease, Multiple Sclerosis, Parkinson’s Disease, heart disease, dementia, and diabetes. 

How do you feel about these statements now? If you are intrigued by the power of food, then the next question is…

What Foods Should We Eat to…well…improve life and where are these foods from? 

Well, they are whole foods from the earth- foods created by God! God has given us the resources our bodies need to, not just function, but thrive! The Bible said God would take care of us. One way God takes care of us is by giving us food! 

If we would use what God has given us, we would see a drastic decrease in the bad things of this world! We wouldn’t see it all go away, but I believe we would see a huge decline in the things in this world that cause pain and suffering. 

The Miracle of Food

Wow, when we look at all that food can do for our minds, bodies, and souls, we begin to realize just how miraculous food is!

In my book, 18 Weeks to a Healthier, Happier, More Purposeful Life, I illustrate the miracle of food with a story. In this make-believe story, I tell of a girl who finds a secret garden. When she enters the garden a garden creature shows the girl around. She tells the girl that one plant in this garden can make her feel happy, another can relieve stress, another can help her skin, and another can help her focus and think clearly. The girl is amazed and tells the creature that she wishes they had plants like that where she lives. The creature looks puzzled and replies, “But this is just an ordinary garden. You do have these plants where you live!” 

We do have these foods! God created them for us!

The Impact Food has had on Me

I write, speak, counsel, and teach about nutrition because when I applied the science to my own life, my life changed. You can read more in my book, “18 Weeks to a Healthier, Happier, More Purposeful Life,” but for now let me try to give you a synopsis. 

Before changing my diet:

• I obsessed about my weight
• I started feeling a prolonged sense of sadness and stress, and I couldn’t snap out of it. 
• I had severe allergies and asthma 
• I would develop a debilitating cough and mucus drainage every fall and spring. I would throw up mucus and cough for weeks and weeks before it would finally go away.
• My face never seemed to clear up from acne.
• I would frequently catch colds and other illnesses

After changing my diet:

• I stopped weight obsessing and, ironically, lost 50 pounds
• My mood improved exponentially (This is my favorite outcome, but the hardest to show you. I can’t take a picture of my mood).
• My allergy and asthma symptoms are almost nonexistent
• I haven’t experienced this debilitating cough and mucus drainage since I changed my diet
• My acne cleared up better than it did when I was on prescription acne medication
• I rarely catch a cold, the flu, or other illnesses, and if I do, they only last a couple of days. 

Some of these changes are hard to show you. I don’t know how to show you how sad I was feeling, and I don’t know how to show you how frustrated I became when I couldn’t just tell myself to snap out of it. I don’t know how to show you how quickly my mood changed when I changed my diet. 

I can give you a few examples that may help you understand that my body did change. 

Example 1:

I saw a neighbor the other day whom I hadn’t seen in years. She stopped me and said, “I know you, right?” 

I replied, “Yes, hey! We’re neighbors. I’m Lacy, Hilt’s mom.”

She gasped and said, “What! I didn’t recognize you. You look so young!”

I hadn’t spent $100 on Botox, supplements, creams, or weight-loss foods. I simply used the “18 Weeks to a Healthier, Happier, More Purposeful Life” – a book that cost just under $30. And unlike procedures that you have to keep spending more money to do again, you can purchase the book once and use these techniques for life. 

Example 2:

I always feel awkward telling this one, but it speaks to the outward changes I saw.  I was watching my son at a soccer game. An older team (a group of young men definitely in a younger generational bracket than me) started arriving at the soccer field. They were waiting for our boys to finish so that their team could play.  I hadn’t noticed them until then one of my friends came up to me giggling. I asked her what was so funny. She said through her giggles, “Those kids (because to us these young men are kids) were talking about how good-looking you were.” 

I laughed, but thought to myself, “Had my appearance changed that much? I’m almost 42 years old!”

Example 3:

I was standing outside of a Duncan Donuts (There are healthier options at Duncan Donuts, btw). I struck up a conversation with another lady. During the small talk, I mentioned my 13-year-old son. She stopped mid-sentence and said, “Wait, what? You don’t look old enough to have a teenage son!”

To me, this statement provides tangible evidence of what following this “18 Weeks to a Healthier, Happier, More Purposeful Life” journey can do. 

Example 4:

I recently met a lovely lady at a party. While in conversation she politely asked, “Do you mind telling me what makeup you use? Your skin looks so smooth and youthful.” I told her what makeup I use (I love my foundation), but I also mentioned that my skin improved dramatically after changing my diet. I’m not sure if she believed me. After all, I have found that it is hard to convince people that food can impact us in miraculous ways, but it’s moments like these that keep me going. It’s moments like these that continue to motivate me to spread the word about the power of food. 

These stories are about physical changes. These are changes others can see, but they aren’t the best changes. These changes on the outside give us clues as to what beautiful things are happening on the inside. 

Want to Experience the Power of Food?

“18 Weeks to a Healthier, Happier, More Purposeful Life” provides the exact steps that, based on scientific research, produce the most dramatic health and weight loss success. 

So if you want to experience the power of food, read “18 Weeks to a Healthier, Happier, More Purposeful Life.”

About the Author

The journey to where Lacy is now has taken years. 

Years of study…

She received my bachelor of science in Human Nutrition at Clemson University and obtained my master’s of science in human nutrition and completed 1600 hours of her dietetic internship at Winthrop University.

Years of Work…

For years, she taught Human Nutrition and Food Science at Winthrop University. She also worked as a renal dietitian in dialysis clinics and has counseled patients and clients one-on-one and in groups. Ngo is the author of several books, including, 18 Weeks to a Healthier, Happier, More Purposeful Life, Big Mindful Meals, and “How Expert Guide to Diet and Nutrition.” Lacy has been featured and quoted in media outlets such as Parade, The Healthy (The health division of Reader’s Digest), Fitrbit.com, VeryWell, Fitwirr, and FOX 24 Charleston. 

Years of Research…

Lacy has spent years researching so that she could better understand the connection between food and our bodies, minds, and souls. She has stacks and stacks of journals, filled with the research she has collected over the years. Lacy even worked as a data collector of a clinical trial.

Years of Experiencing the Benefits of Nutrition in her own life…

Ngo saw a dramatic change in her own life and health when she applied what she knew about nutrition science to her eating habits. 

Lacy lost 50 pounds and saw drastic improvements in her mood, seasonal allergy symptoms, skin, and more. 

You have been struggling to lose weight; You feel like you have tried everything, but the weight just won’t come off. You could be struggling to lose weight due to a hormone imbalance because, according to research, imbalanced hormones and weight gain can go hand in hand. 

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What is the Link Between Imbalanced Hormones and Weight Gain?

Several hormones can impact your weight:

• Leptin, Glucagon-like Peptide, and Cholecystokinin are hormones that help you feel full.
• Ghrelin, Cortisol, Peptide YY, and Neuropeptide Y hormones increase appetites. 
• Both too much estrogen and too little estrogen can cause weight gain. Not enough estrogen can cause weight gain around the middle area of the body. 

When these hormones are balanced, your body tells you that you are hungry when you need food, and tells you that you are full when your body has all the nutrients and calories it needs for the time being. 

When these hormones are out of balance, your appetite could increase and your metabolism could slow, causing weight gain. This is how Imbalanced Hormones and weight gain are linked. 

What Can Cause Imbalanced Hormones and Weight Gain?

Excessive stress, poor gut health, thyroid disorders, PCOS, diabetes, menstruation, menopause, and medications can contribute to hormone imbalance and weight gain. Fortunately, our diets can help bring our hormones back in balance.

Can Diet Effect Hormone Imbalance and Help with Weight Loss?

A poor diet can contribute to hormone imbalance. Inversely, a healthy diet can help rebalance your hormones, improve your gut health, and help kick-start your metabolism again. 

If you are struggling with imbalanced hormones and weight gain or if you are just feeling yucky and want to see if changing your diet will help, I recommend picking up the book, The Women’s Guide to Hormonal Harmony: How to Rebalance your Hormones, Master your Metabolism, and Be the Boss of Your Own Body by Lacey Dunn MS, RD, LD, CPT. 

You will be in good hands with Lacey Dunn. She is a dietitian who specialized in weight management and physique enhancement as well as thyroid disorder, PCOS, adrenal dysfunction, hormone imbalance, and metabolic resistance. Her book will cover what you need to know to transform our health!

You can read more about Lacey and her book here. 

Supplements for Hormone Imbalance

Lacey Dunn also developed a supplement for hormone imbalance called Hormonal Harmony. You can check out her supplements here.  BTW, you can get 10% off your Nourish Well purchase when you use my coupon code, LACYNGOMSRDN.

Nootropics are any substances that enhanced brain function, memory, and our ability to learn. So, nootropics for sleep are supplements that enhance the sleep signaling function of the brain. Moreover, lack of sleep can cause poor memory and decrease our ability to learn, which is another way sleep supplements act as nootropics. 

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Many supplements claim to help with sleep, but which nootropics for sleep are the best? 

My Nootropics for Sleep Recommendation

My sleep supplement recommendation is Magical Sleep by NourishWell.

One of the most well-known sleep-enhancing ingredients in Magical sleep is Melatonin. Substantial evidence shows that melatonin supplements help with sleep (1).

L-theanine is another active ingredient in Magical Sleep. L-theanine, which is found naturally in green tea, has been shown to have a relaxing effect (2, 3)

Other active ingredients include Magnesium  Bisglycinate, Valerian root, and GABA. 

Studies show that having adequate levels of magnesium is important when it comes to sleep quality; yet, according to the World Health Organization, 75% of Americans are not getting enough Magnesium. 

According to multiple reviews of several studies, Valerian root appears to significantly improve sleep quality (4, 5). 

GABA is a neurotransmitter in our body, but we can also take GABA in supplement form. Although more research is needed, some research suggests that GABA may help soothe our brains before sleep by reducing stress and anxiety and enhancing our moods (6, 7, 8).

Nootropics for Sleep Should be Third Party Tested

Whether you are taking nootropics for sleep or any supplement, you should check to see if the product is third-party tested. Nourish Well states on their website that they are third-party tested. The exact statement is:

Our products are gluten free, dairy free, and soy free- made in the USA in a third-party tested, cGMP, NSF, UL, FDA certified facility.

Bonus: The Supplement was Developed by a Registered Dietitian

With years of education required to become a registered dietitian, Registered dietitians are considered the top experts in human nutrition. So when you find a supplement that has been developed by a registered dietitian, you should take notice. 

Magical Sleep and the other Nourish Well supplements were developed by registered dietitian, Lacey Dunn, MS, RD, LD, CPT.

Why Does This Dietitian Recommend Magic Sleep for a Nootropic Sleep Aid?

I recommend Magical Sleep for three big reasons: 

• This product contains ingredients that, according to evidence, promotes sleep.

• It is third-party tested.

• It was developed by a registered dietitian. 

You can read more about Magical Sleep or Purchase this nootropic for sleep on the Nourish Wells website. If you use my coupon code, LACYNGOMSRDN, you can get 10% off.

Stress Defender is a supplement designed by Nourish Well to help relieve stress, but does it actually work? What does the research say? Below is a Stress Defender Review based on this dietitian’s research.

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Supplements VS. Food

Studies show that both food and supplements can significantly affect all aspects so of our health. However, I am pickier when it comes to evaluating the evidence on supplements vs the evidence on foods. 

If I know a certain food is generally healthy, even if the evidence is promising but lacking, I will still recommend the food. Even if it doesn’t do what a small study suggests, if it is still healthy, then eating it helps regardless. 

On the other hand, supplements can get expensive and sometimes have negative interactions with medications. Moreover, if you take more than recommended, then you can experience adverse reactions. 

With that being said, if I recommend a supplement in a review, like in this Stress Defender Review, then that means that enough research suggests that the supplement does what it says it does. 

Remember to always talk with your doctor before taking supplements.

Stress Defender Review of the Ingredients

According to the label, Stress Defender contains five active ingredients: 

• Ashwagandha
• Holy Basil
• L-theanine
• Magnolia Bark extract
• Eleuthero Root Extract

All of these ingredients can help with stress based on research. Let’s take a quick look at the research on each ingredient. 

Ashwagandha

Multiple research articles indicate that Ashwagandha may improve symptoms of stress, anxiety, and bipolar disorder (1, 2).

Bonus! Preliminary studies show that Ashwagandha may improve VO_2max in athletes and non-athletes; therefore it may aid in athletic performance (3).

Holy Basil

Multiple studies, including a review of 24 total studies, found that Holy Basil helped reduce symptoms of stress (4, 5, 6, 7, 8).

In fact, in the review of 24 studies, all 24 studies showed that Holy Basil significantly reduced symptoms of stress. 

L-theanine

Based on research, L-Theanine may help calm the brain without making you feel drowsy (9).

Magnolia Bark Extract

Studies, including a gold standard double-blinded placebo study, have shown that Magnolia Bark reduced anxiety levels and improve our mood (10, 11).

Studies also show that Magnolia Bark could help lower cortisol levels (12). Cortisol is the stress hormone in our bodies. 

In an animal study, Magnolia Bark improved serotonin levels and had an anti-depressant effect. Serotonin is known as our happy hormone (13).

Eleuthero Root Extract

Of all the supplements, I found the least research on Eleuthero Root extract and its effects on stress. I found one study, however, that suggested that Eleuthero Root Extract may help improve energy levels and endurance in male athletes (14).

Improvements in energy levels can indirectly affect our mood and stress levels. All of us have probably experienced the effects fatigue can have on our mood and stress levels. For this reason, I can see how Eleuthera Root was included in combination with the other ingredients.

Other Reasons I Recommend Stress Defender

• You want to make sure the supplements you choose are 3^rd party tested- meaning that the supplement has been verified that it has the ingredients that it says it does. Stress Defender is a product made by the brand Nourish Well. On the Nourish Well website, you can find a statement saying that their products are 3^rd party tested. The full statement is below: 

Our products are gluten free, dairy free, and soy free- made in the USA in a third-party tested, cGMP, NSF, UL, FDA certified facility.

• The product was developed by a registered dietitian. Registered dietitians are the crown jewel of nutrition professionals. To become a licensed registered dietitian, you must go through years of education.

To be exact all registered dietitians must:

• Complete a bachelor’s Degree at a college accredited by the Commission of Accreditation of Dietetic Education. 
• Complete 1200 hours of a competitive internship 
• Pass the CDR Exam
• By 2024, all registered dietitians must have a Master’s Degree as well (Many, like the creator of these supplements, already do)

So when I see that a nutrition product was made by a dietitian, I take notice!

Stress Defender Review Verdict: Do I Recommend it?

Research shows that the ingredients in Stress Defender may significantly help reduce stress. The product is third-party tested and developed by a registered dietitian. 

My verdict is yes, Stress Defender is a good option for those looking for stress-relieving supplements. However, you should always talk with your doctor before starting any supplements. Right now you can get 10% off when you use my coupon code: LACYNGOMSRDN.