APPENDIX A

N-Back Tests

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For more N-Back Tests available to print, go to
www.drmikedow.com

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 APPENDIX B
A Blender, a Bottle, and a Buck

What’s the simplest, most affordable, and most portable way to

change the way you think and feel through food? Change your diet
with just a blender, a bottle, and a buck. Many cheaper “green” juices
are made with blood sugar–spiking apple, grape, and orange juices
that can fog your brain in addition to causing weight gain. Store-
bought vegetable juices can also run $5 to $10 (or more!), and most
of them remove the beneficial fiber by juicing the fruits and vegeta-
bles. Blending vegetables and whole fruits with their skin on when
possible means you’re getting more fiber.
First, arm yourself with the best blender you can afford, like a
Vitamix, Blendtec, or Ninja. I use my Vitamix Pro daily and have saved
hundreds of dollars using it.
Second, get a portable bottle you can easily grab and take with
you—such as a Ball wide-mouthed, one-pint canning jar or larger
ones if you’d like to keep multiple servings in one jar. Having one of
these handy for an afternoon snack will help you bypass chips, bread,
and candy bars. I also make two to three days’ worth of smoothies
and juices by storing them in these bottles.
Finally, make smoothies that cost about a dollar or less per serv-
ing. One easy way to keep the costs low is to use frozen vegetables
and fruits. In addition to frozen organic spinach and broccoli, you can
even find frozen kale and artichokes at Trader Joe’s. Of course, fresh
vegetables and fruit are great, too!
By getting multiple servings of vegetables and fruits in one de-
licious and portable bottle, you can more easily reach your goal of

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 THE BRAIN FOG FIX

having seven servings every single day—the amount that the happi-
est people eat every day.
These “A Blender, A Bottle, and A Buck” recipes also follow the
principles outlined in The Brain Fog Fix.

• Keep blood-sugar spikes low by following my 80/20

rule. Try to limit the amount of fruit (not including low-
sugar, fresh lemon or lime juice) in your smoothie to 20
percent or so. Keep the skin on fruits with edible skins
to increase fiber to help manage blood-sugar spikes.
The other 80 percent should be vegetables, lemon,
lime, herbs, organic dairy, almond milk, organic soy
milk, protein powder, water, and ice. Lemon, lime, fresh
ginger, and fresh mint do wonders to cover up the
occasionally bitter taste of vegetables.
• Favor the best type of fruit for your brain, the ones that
have a low glycemic index: berries.
• Include anti-inflammatory foods and omega-3
superfoods like walnuts, ground flaxseeds, flaxseed oil,
or chia seeds.
• Include anti-inflammatory vegetables and fruits with
vitamins that act as cofactors that help your body
produce dopamine and serotonin. They will also
keep you fuller longer through the fiber they contain.
Blended whole fruit and organic dairy provide a slow
and steady source of carbohydrates.
• All recipes make one serving.

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 Appendix B

WELLNESS SHOT*
1 ounce cold water
½ teaspoon ground turmeric
½ teaspoon black pepper
squeeze of lemon (optional)

*While you can just mix the ingredients in a glass, I make this shot
in my blender and add fresh ginger, cayenne pepper, and ice to the
ingredients.

THE DAILY DOSE

¼ cup frozen mango (substitute: ½ pear, ½ apple, or ½ cup
pineapple)
¼ cup romaine
¼ cup kale
¼ cup spinach
¼ cup broccoli
¼ cup Brussels sprouts
squeeze lemon
3 sprigs of mint
2 tablespoons chia seeds
small piece of ginger
2 cups water
½ cup ice

BANANA NUT NO-BREAD SMOOTHIE

¼ cup walnuts
1 cup unsweetened vanilla almond milk (substitute: low-fat organic
milk or unsweetened organic soy milk)
½ banana
1 cup ice
1 scoop vanilla protein powder (optional)
1 pinch cinnamon

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ABC
½ apple
½ cup beets
1 large or 20 baby carrots
small piece of ginger
½ teaspoon turmeric
pinch black pepper
1 cup water

CHERRY VANILLA
½ cup frozen unsweetened cherries
1 cup unsweetened vanilla almond milk
1 scoop vanilla protein
½ cup ice

CHOCOLATE-COVERED BANANA
¼ cup walnuts
1 cup unsweetened chocolate almond milk
½ banana
1 cup ice
1 scoop chocolate protein powder (optional)

BLUEBERRY PROTEIN
½ cup frozen blueberries
½ cup kale (substitute: spinach)
1 scoop vanilla protein powder (optional)
1 cup water
1 cup ice

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 Appendix B

THE CALIFORNIAN
¼ avocado
½ cup romaine
2 tablespoons ground flaxseeds
1 scoop vanilla protein powder
1 cup unsweetened vanilla almond milk
1 cup ice

THE HAWAIIAN
¼ papaya
½ cup coconut water
squeeze lime
½ cup water
1 cup ice

REFRESHER
1/3 bunch parsley
3 sprigs mint
1 cup romaine
½ large cucumber
½ apple (substitute: ½ pear)
squeeze lemon
1 cup water
1 cup ice

POPEYE
1 cup spinach
½ banana
1 scoop vanilla protein powder
1 cup water
1 cup ice

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