To make this year colorful and vitamin-rich, I suggest three pigmented and tasty actions that will allow you to increase your consumption of fruits and vegetables, foods that our leader's brain needs every day.

To make this year colorful and vitamin-rich, I suggest three pigmented and tasty actions that will allow you to increase your consumption of fruits and vegetables, foods that our leader's brain needs every day.

See life through rose-tinted glasses!

We need positivity, good news and to experience small pleasures every day. This positive thinking can certainly be worked on and it is important to have all the food components to produce the hormones and neurotransmitters that influence these feelings of well-being and happiness. Dopamine, oxytocin, serotonin and endorphins are examples that are directly linked to our lifestyle habits (diet, physical activity, stress management and attention that we pay to ourselves and to the people we love).

It's time to get on schedule and incorporate all the key elements for a healthy mind in a healthy body:

• Move every day;

• Include a source of protein in every meal (poultry, fish, seafood, legumes, soy, eggs, nuts);

• Plan your grocery shopping around a variety of vegetables, alternating between frozen vegetables for stir-fries, stews, soups and smoothies and fresh vegetables for raw vegetables and salads.

Dare to go green!

Add more green to your plates to maximize your magnesium intake. This mineral is the basis of several cognitive functions and our needs are even greater during times of stress. Any ideas?

Broccoli: in a salad with raisins, steamed, cut into florets in a stir-fry, soup or salad, crushed and mixed with egg white and cheese, it makes a delicious pizza crust.

Brussels sprouts: chopped in salad, sautéed in good oil, steamed.

Spinach, Swiss chard and arugula: in salads, in smoothies, incorporated into omelettes, soups and stews and in any good stew.

Be green too by consuming locally and ensuring good meal planning in order to reduce food waste as much as possible.

Bring some sunshine into your daily life!

Garnish your plates with red , yellow and orange pigments. A beet salad to accompany fish, raw peppers, berries in yogurt or smoothies, a fall squash soup, sweet potato fries to jazz up your meals and a wilted red cabbage to reconnect with a forgotten vegetable. To this, do not forget to spice up your dishes, to integrate a little paprika and turmeric to create this warmth that does so much good in each bite.

Be creative and pay special attention to the presence of color both in your life and on your plate.

Happy New Year!