Hi, I’m Sammy
In 2020 I sustained a severe concussion that turned my life upside down. During my ongoing recovery, food and cooking have become a lifeline. Meal by meal, they’ve helped me rebuild my energy, focus, and sense of self.
What I’ve learned is simple but powerful: when I’m feeling depleted or overwhelmed, the best thing I can do for myself is to cook. Not anything fancy- just real, nourishing food. It grounds me, restores me, and reminds me of what I’m still capable of.
Here I share the recipes I actually make- simple, seasonal meals that are doable even on low-energy days. My hope is to encourage you to cook more at home too- not for perfection, but for the steady, transformative power that home cooking can bring!
How Food Transformed My Life After a TBI
- Most people with TBIs feel a difference in their symptoms based on how they eat- I have less headaches and brain fog and more energy when I eat healthy, balance meals
- The act of cooking itself improves my overall well-being- it helps me relax, be more present, destress, quiet mental noise, and serves as a break from the fast-paced demands of our modern lives
- People dealing with chronic illnesses/injuries know that there is so much that is outside of our control that affects how we feel. But something I’ve come to realize is that one thing I do have control over is what foods I choose to eat every day, and I (mostly) choose to eat foods that make me feel my best
- Cooking also saves me money, gives me control over ingredients I eat, encourages my creative and experiment, and gives me a sense of accomplishment every day
Have You Heard of the Gut-Brain Connection?
Did you know that even if you don’t have a brain injury, the foods you eat directly affect your brain and how it functions?
Our brains require more energy and nutrients than any other organ in the body. As such, our brains are majorly affected by unhealthy eating and a lack of nutrients.
People like me with brain injuries are more sensitive to the effects of unhealthy eating, and can feel a difference in their symptoms based on what they eat (I learned this the hard way my first Thanksgiving after my TBI). Personally, when I eat healthy and balanced meals, I have less brain fog, fewer headaches, less anxiety, and a more positive outlook on my recovery.
But its not just people with TBIs- studies show that eating a nutritious diet results in calmer moods and clearer thinking.
My top tips for feeding your brain
Everybody and brain are different- so it’s important to pay attention to how food affects you personally. I recommend keeping a food journal to keep track of what you eat, your symptoms, and how you feel each day. This can help you recognize patterns and learn the brain-healthy eating tips that help your brain perform its best.
- Eat: nutrient dense fruits and vegetables, whole grains, lean protein, and healthy fats
- Limit: sugar, caffeine, hard to digest foods like dairy and gluten
- Avoid: alcohol, ultra-processed foods, fat and dairy heavy foods
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