If you're like me, there is just something about pumpkin spice. As soon as October hits, it's hard to not think about pumpkin spice lattes and pumpkin pie.

One way to satisfy this pumpkin craving is in a morning protein-rich smoothie, that includes all the goodness of pumpkin, plus some other critical ingredients to build up that protein level.

If you've been following my newsletters (and my anne.engelhealth Instagram), you know I like to talk about the importance or protein.

And this Pumpkin Pie Smoothie delivers a very adequate level of protein to get your day started the right way.

As a reminder, leading researchers around the world are indicating that our current RDA recommendations of protein are hugely inaccurate, and recommend that we should be consuming approximately 1 gram of protein per pound of ideal body weight.

This lentil salad, obviously has as its shining ingredient - lentils.

Lentils pack in 18 grams of protein per cup. I'm always looking for ways to add more protein to my diet, since the amount we eat is so critical for muscle synthesis. They are also a great source of soluble fiber which helps decrease LDL and total cholesterol.

Lentils also provide iron, although plant sources of iron are harder for us to absorb. This is where lemon enters the picture. The Vitamin C in lemon helps us absorb iron in plant foods.

Most of us have experienced a glimmer of worry as it relates to ensuring we stay mentally sharp as we age. And, most of us have known older family members who have struggled with various forms of dementia.

Some tend to think that dementia is just par for the course when it comes to aging.

And yes, some of our outcomes in life are definitely tied to genetics … but the good news is, like so many things related to our health, A LOT is in our control.

If we do the right things … can we maintain our mental stability, alertness, and acuity as we age?

Well, I'm not sure even the top neuroscientists can absolutely and definitively answer this question. But there is an abundance of documented evidence that shows that there are things that we can do to hold off and/or prevent forms of dementia in our older years.

So yes, being mindful of good habits that support brain health is the best way to get started.

And one of the best strategies to think through is, SURPRISE - what we eat, and thereby how we nourish our brain.