Brain dumping is a technique meant to take what is in your head and put it on paper, freeing up thought space.
The idea is that endless ideas and overwhelming mental to-do lists can harm productivity. Being a person with many ideas is a fabulous quality – if you are able to actually stay organized and implement them.
How To Do A Brain Dump
Start by getting your self a notebook paper or opening a blank document on your computer.
You are going to want to open your mind to the endless thoughts, tasks, ideas, to-dos that are taking place.
Start writing them down.
Don’t try to prioritize right now, or over-think each idea’s importance; just write.
Write until you can feel the pressure in your mind starts to ease.
Please don’t worry about holding on to your ideas. They will be on this paper and out of your mind.
Be specific. This can be household tasks, personal calls you need to make, conversations you need to have, work tasks, grocery items, it can be wanting to make time to spend with kids, it doesn’t matter. Whatever the thought is weighing on your mind, write it.
Now that the thoughts are out of your head and onto paper, you can simply stop here and use that paper as a checklist. Or, you can move on to my scheduling technique.
Here’s an example of my own brain dump (everything that came to my mind in 5 minutes):
Get caught up on laundry. Create spicy superfood chili recipe on blog. Carson golf clubs. Golf schedule. Dog hair. Floors. Book signing. Wrestling camp. Pedicure. Meal plan.
Schedule It All Out
I personally have to take the brain-dumping a step further. If I use notes, then looking at the “checklist” is almost as overwhelming as what was going on in my brain.
I start by breaking things down into smaller tasks that will need to occur and placing each task on my calendar. Once the task is scheduled, I mark it off the list. This tells my brain I no longer have to think about it or dwell on it. It’s on my calendar, so it’s part of the plan. This works for me because if I put something on my calendar, I stick to it as with any other appointment. I then get to throw the paper away and feel a million times better. Here’s a look at how my brain dump looks on my weekly calendar. ***keep in mind this is not what a day in my life actually looks like, and this is not the accurate amount of time it would take for each task.
This technique works wonders with some of my clients that come to me and say, “I really want to do XYZ, but I don’t have the time” I simply tell them, SCHEDULE IT! Then I ask, “if you had a doctor’s appointment on your calendar, would you say “no, I don’t feel like doing that today?” No, you would go because you have made a commitment. The same needs to apply to your thoughts, ideas, and tasks.
What happens if I write it down and realize it isn’t a good idea or it’s someone else’s job?
If you brain dump something that needs to be done by someone else, or a task that you should be delegating, all you need to do is schedule the correspondence. If the garbage was full and on my mind, I could put on my calendar, “remind Carson to take out the trash” If I simply decide that my thought was a bad idea, I can mark it off the paper, not put it on my schedule, and the bad idea ends up in the trash – not my brain.
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Why Food Intolerances Seem To Disappear in Europe 🤔🍝
Have you ever heard someone say that they moved to Italy or visited Greece for a few weeks and suddenly—poof—their food intolerances vanished? All of a sudden, they could eat pasta, bread, cheese, and even enjoy wine without bloating, brain fog, or the usual bathroom drama?
Yeah, I’ve heard it too. And it’s not just a travel myth—there’s real truth behind the claims.
This Is Not a Coincidence—It’s Chemistry 🧪
It turns out this isn’t a phenomenon at all. Not magic. Not some spiritual awakening. Just straight-up science. And more importantly—it’s regulation.
European countries and the Mediterranean region in general have way stricter standards for food production. We’re talking fewer pesticides, less genetic modification, and drastically different processing techniques. The U.S. uses many additives that other countries have outright banned—and for good reason.
Meanwhile in America… it’s a whole different story.
🤯 5 Ingredients Banned Elsewhere (But Not in the U.S.)
Let’s get real. Here are just a few ingredients that are banned in many other countries, but still somehow chilling in American grocery stores:
🧪 Brominated Vegetable Oil (BVO) – linked to neurological issues.
🚫 Olestra – banned due to digestive side effects.
🍞 Potassium Bromate – found in breads and linked to cancer.
🔥 BHA/BHT – preservatives that mess with your hormones.
🌈 Artificial Food Dyes (Yellow No. 5, 6, Red No. 40) – banned in the EU, linked to hyperactivity and behavioral issues in children.
U.S. regulators consider these ‘food’ ingredients safe, but other countries have flat-out rejected them. Let that sink in.
So, What’s the Alternative? Enter: The Mediterranean Diet and Lifestyle 🌿
Don’t worry, you don’t need to pack up and move to Italy tomorrow (although… tempting, right?). You can adopt the Mediterranean lifestyle right here in the States—it just takes a little extra effort and awareness.
Here’s how you can start a simply Mediterranean Diet without a fancy cookbook with all new recipes.
There’s an old saying I love: 👉 “If it doesn’t have a mother or grow from the earth, don’t eat it.” Stick to whole foods. Shop the perimeter of the grocery store, and avoid ultra-processed junk with mile-long ingredient lists.
🐓 2. Be Mindful of Animal Products
If you eat meat or dairy, choose options that are grass-fed, pasture-raised, and hormone-free. What your food eats matters.
📦 3. Use the 5-Ingredient Rule
Processed foods aren’t always evil, but they shouldn’t be the bulk of your diet. If something has more than five ingredients, it’s probably best left on the shelf.
❌ 4. Avoid Ingredients You Can’t Pronounce
If it reads like a chemistry experiment, it probably is. Think: sodium stearoyl lactylate vs. olive oil. Which one sounds more like food?
🕵️♀️ 5. Question “Natural Flavors”
“Natural flavors” sounds innocent, but it’s often a loophole for lab-made chemicals. It’s basically the food industry’s legal disguise. Don’t be fooled.
🥑 6. Choose Healthy Fats Over Trans Fats
Mediterranean cuisine is all about healthy fats: olive oil, avocado, nuts, and fish. Say goodbye to hydrogenated oils and margarine—your body deserves better.
Want to Eat Cleaner Without the Overwhelm?
If this got your wheels turning, but you’re not sure where to start—I got you. My 21-day program Eat Clean 21 is loaded with meal plans, simple recipes, and real-talk motivation to help you ditch the garbage and nourish your body like it deserves.
Grab your copy on Amazon and give your gut the Mediterranean love it’s been missing! 🇬🇷🥗
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Love what you read? Pin it, text it, or post it! Every share helps this blog grow, and it helps others discover how to live healthier and cleaner—without hopping on a plane to Europe. 💪🌍
Chili was never really my thing—especially not the kind that’s basically ground beef soup with five cans of beans and zero personality. But then I met this chili. Technically, it’s more of a spicy superfood soup, but it’s got tomatoes, chili powder, and a big flavor punch… so we’re calling it chili and rolling with it.
It features some of my favorite ingredients—like roasted bell peppers, red onion, and spicy sweet potatoes (trust me on this one). The cayenne kicks, the colors pop, and it actually leaves you feeling full and kind of proud of yourself.
And if you’ve been sleeping on sweet potatoes because of that weird marshmallow Thanksgiving casserole? Same. But spicy, roasted, chili-soaked sweet potatoes are a whole new game.
Here’s what you’re going to need to make this:
2 tbsp extra-virgin olive oil
1 medium onion chopped
1 Large Tomato diced
1 bell pepper chopped
3 cloves garlic minced
1 tbsp tomato paste
1 tbsp chili powder
1 tsp dried oregano
½ tsp garlic powder
0.25 tsp cayenne pepper
0.5 tsp ancient fine sea salt
0.25 tsp Freshly ground black pepper
4 large sweet potatoes peeled and cubed into 1″ pieces
3 cups low-sodium chicken broth
2 tbsp Parsley Freshly Chopped
1 lb. Italian sausage cooked
Directions:
In a large pot over medium heat, heat oil.
Add onion and bell pepper and cook until soft.
Add garlic and cook until fragrant.
Add tomato paste and stir until well-coated.
Add sausage and cook, breaking up meat with a wooden spoon until no longer pink. (or add in already cooked sausage)
Add chili powder, oregano, garlic powder, and cayenne, and season with salt and pepper
Add sweet potatoes, broth, and tomatoes, and bring to a boil.
Reduce heat and let simmer, covered until sweet potatoes are tender, about 15 minutes.
Garnish with parsley before serving.
Spicy Superfood Chili
Here's a delicious recipe that is amazing right off the stove, and just as amazing as left-overs!
If this chili made you feel like a kitchen rockstar (or at least like someone who didn’t totally screw up dinner), sharing it helps me so much.
Whether you pin it, text it to your clean-eating bestie, or post it to your stories—every little share helps grow this blog and keeps the good recipes coming.
Thanks for supporting this spicy little corner of the internet. ❤️
This spicy sweet potato chili is just one of the clean, flavorful meals featured in my book, Eat Clean 21—a 21-day reset packed with recipes that don’t taste like sad diet food.
If you’re looking for a simple way to eat clean, feel better, and still enjoy your food (imagine that!), this book’s for you. 👉Grab your copy of Eat Clean 21 here.
Almost a year ago, I had a huge struggle with anxiety due to a never-ending series of traumatic events. Looking back now, I can see that what I struggled with was so much more than anxiety. It was my ADHD (racing thoughts and brain fog) mixed with a little PTSD (traumatic-event-related stress) topped off with depression and over a million ruminating thoughts that took control of my life. Now that’s a lot of acronyms, but to sum it all up, I was miserable! A dear friend of mine brought over a book about tapping. While I was extremely grateful to her for thinking of me and trying to help, I don’t think I was ready to heal yet. I wrongfully thought at the time that if I took steps toward healing, then it meant I had to become okay with what happened. I wasn’t okay. The book sat on the side table for the next few months as I sat in my misery.
We finally decided to take a trip as a family to Jamaica for some fun and healing. Knowing that I had several hours of driving, airports, and flying, I gathered up all of the self-help books that had been gifted to me! I spent all of our travel time reading each page word-for-word. I’ll later make a new post about the entire Jamaican healing journey and review the books I read. (Here are some of my travel stories) Tapping was the one that had the most significant and immediate effect. As I sat alone one morning on our balcony having coffee, a negative thought took hold and would not let go! I thought to myself, “Oh hell no, not here. Not in paradise!” I did about 5 minutes of a tapping technique, and I found INSTANT relief.
While this has not been the end-all, cure-all for me – it’s most defiantly a tool that has helped tremendously. Thank you, Thank you, Thank you, dear friend!
Okay, So what the heck is “tapping?”
Not a new concept, but totally new to me (the book I read was actually published in 2008)! Better late than never!
Tapping, also known as Emotional Freedom Technique (EFT), is a simple technique to alleviate trapped negative emotions. It involves using your fingertips to tap the body’s nine specific meridian points (energy points) while addressing your negative feelings, thoughts, memory, or emotions. Scientists and other professionals claim this process can release the negative energy connected to those thoughts, emotions, or memories. It has definitely helped me!
Here’s the specific technique I use:
I focus on my issue, such as a ruminating thought, bad memory, or simply being angry and hurt for something someone did to me. I rate the intensity of that negative feeling (this is important for later).
I try really hard to remember what I am grateful for and what I am capable of (this is difficult when I’m in a victim mindset, but I try my best to power through the hopelessness and find at least one thing that I know I’m capable of, or thankful for, or love about myself).
I then start tapping on my body’s meridian points (beginning with the karate chop point on the side of my hand).
While tapping the hand, I repeat what is known as the “setup phrase.” This phrase acknowledges the issue while simultaneously acknowledging what I’m thankful for. Here’s an example: “Even though I am experiencing the pain and trauma of (insert memory or thought) and I’m really angry, I deeply and completely accept myself and my feelings.” or “Even though (insert name) did (insert event) and it hurt me, I am beautiful and worthy of love.” A great ADHD example is: “Even though I lost track of time, I accept myself. I am unique and powerful!”
I then move on to each of my body’s meridian points as I state what is known as a “reminder phrase.” Example: “I am experiencing pain and trauma from this memory, but I can release the grief, and I can experience happiness. The meridian points include the top of the head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, and under the arm. I repeat the reminder phrase several times with each meridian point.
I repeat the entire process 2-3 times.
I then rate the intensity of the emotion or thought again. If the intensity has not decreased, I begin the sequence again.
Sometimes I tap to address a painful memory, and sometimes it’s as simple as regaining focus on my work after a distraction. This technique doesn’t have to be used for only deep painful stuff. It can be everyday crap like “Even though my kids are climbing the wall and the laundry has piled up, I accept that I am a good mom.”
Resources:
I am so happy to have found this tool and the specific technique that has worked for me. To me, this technique is all about accepting things that you cannot change, releasing the negative energy connected to those things, and instilling a tremendous love for yourself. I cannot promise that tapping will work for you, but If you’re interested in learning more, here are some resources that I have found helpful:
The information I have provided in this article is of my own personal experience and is not meant as medical or mental health advice. I am not a doctor and I am not making claims that this tool will heal you or even work for you. If you are experiencing a mental health crisis please visit your nearest hospital or call 911.
If you or someone you know may be struggling with suicidal thoughts, you can call the U.S. National Suicide Prevention Lifeline at 800-273-TALK (8255) any time, day or night, or chat online. Their Crisis Text Line also provides free, 24/7, confidential support via text message to people in crisis when they dial 741741.
I am not affiliated with or paid by Gaia or the Tapping Solution Foundation, but I have included links to Amazon products that are affiliate links, meaning I may earn a small commission when you make a purchase through links on our site at no additional cost to you. This helps fund my work and research. I appreciate your support!
This quinoa tabouli recipe is one of my family’s all-time meal prep winners. Whether you need a quick lunch, a hearty side dish, or a “just one bite” snack that turns into a full bowl—this one’s got you covered.
🌿 Why Mediterranean Cuisine Rocks
The Mediterranean diet is all about balance. It focuses on fresh, whole foods and a moderate intake of healthy fats—especially from olive oil, avocados, and nuts. It’s not about restriction. It’s about fueling your body with food that feels good and tastes even better.
Let’s set you up for success. You’ll need a few kitchen tools and some fresh ingredients:
Tools
A pressure cooker (I use my InstaPot)
A large bowl
One big airtight container or 2–4 small ones for grab-and-go storage
Ingredients
1 cup quinoa
2 cups filtered water
2 cups flat leaf parsley, chopped
1 can garbanzo beans (chickpeas), rinsed and drained
1 English cucumber, chopped
1 medium red onion, chopped or sliced
2 cups grape tomatoes, halved
½ cup olives, sliced
Juice of 1 large lemon
½ cup extra virgin olive oil
½ cup coconut aminos
1 tsp ancient fine sea salt (or to taste)
½ tsp ground black pepper (or to taste)
🔥 Cooking the Quinoa Like a Boss
Here’s where the InstaPot magic comes in. I love using it for quinoa because:
I don’t have to babysit it.
It gives the perfect fluffy texture every single time.
While the quinoa does its thing, you can chop, prep, and measure out the rest of the ingredients. By the time it’s done, everything’s ready to mix. Boom. Meal prep done faster than you can say “Mediterranean tabouli.”
🥣 Let’s Put It All Together
Step 1: Combine 1 cup quinoa with 2 cups filtered water in your pressure cooker. Step 2: Set to high pressure for 3 minutes. (Your pot may take 8–10 minutes to pressurize before the countdown starts.) Step 3: While the quinoa cooks, prep your veggies:
Rinse and drain your chickpeas.
Finely chop your parsley (trust me, big leaves are awkward in tabouli).
Chop the cucumber and red onion (I prefer slices, but go with your vibe).
Cut the grape tomatoes in half—bonus points if you use a rapid slicer (my favorite kitchen hack!).
Measure out your olives, olive oil, and coconut aminos.
Cut and squeeze the lemon, making sure to avoid those sneaky seeds.
Step 4: Once the quinoa’s finished cooking, let it naturally release steam for 10 minutes. Then, carefully release any remaining pressure and remove the lid.
Step 5: Add the quinoa to your bowl of veggies and stir until everything is perfectly combined.
Step 6: Season with sea salt and black pepper to taste.
Store in an airtight container in the fridge and enjoy all week long—up to 6 days of fresh, delicious goodness.
🎥 Wanna See It in Action?
If you’re a visual learner or just love a good before-and-after reel, check out the TikTok I made while whipping this up. 📲 I’ll embed the video right here so you can save it, share it, or just hit replay 47 times.
A peek inside my Eat Clean 21 program 👀 Quinoa Tabouli 1 Cup Quinoa (cooked and cooled) 2 Cups Flat Leaf Parsley (thinly sliced) 1 English Cucumber (chopped) 1 Medium Red Onion (sliced or diced) 2 Cups Cherry Tomatoes (halved) 1/2 Cup Extra Virgin Olive Oil 1/4 Cup Coconut Aminos Sea Salt and Black Pepper To Taste Gently Toss and Enjoy!
Start by cooking the quinoa, I like to use my insta pot pressure cooker. You can do this ahead of time and place cooked quinoa in the refridgerator.
Add quinoa and water to the instapot and stir
1 Cup Quinoa, 2 Cups Filtered Water
Pressure cook quinoa on high for 3 minutes (this takes about 10 minutes total counting the time it takes the instapot to pressurize)
While quinoa is cooking, chop / slice the vegetables, and place all of the ingredients in a large bowl.
1 Can Garbanzo Beans (Chickpeas), 2 Cups Flat Leaf Parsley, 1 English Cucumber, 1 Medium Red Onion, 2 Cups Grape Tomatoes, 1 Large Lemon, 0.5 Cups Extra Virgin Olive Oil, 0.5 Cusp Coconut Aminos, 1 tsp Ancient Fine Sea Salt, 0.5 tsp Ground Black Pepper, 0.5 cup Olives
Once the timer goes off, allow the instapot to naturally release steam for about 10 minutew, then manually release any remaining pressure.
Once steam is released, carefully remove the lid.
Add the quinoa to the bowl full of ingredients and toss together until combined.
Serve warm, or place in an airtight container in the refrigerator and serve cold for up to 6 days.
Yep—this delicious, nutrient-packed recipe is straight out of my book, Eat Clean 21! If you’re ready to reset your eating habits and fuel your body with real, whole foods (without giving up flavor or fun), this book is your go-to guide.
Inside, you’ll find 21 days’ worth of clean meals, tips to beat the cravings, and easy recipes just like this one that support your energy, digestion, and focus.
If this recipe just upgraded your lunch game—share the love! 📌 Pin it, post it, or text it to your favorite food-prepping friend. Every time you share, you help keep this blog going and inspire others to eat better without the boring.
