Brain Health Tips + Healthy Fish Chowder

Fish Chowder is a hearty, cold-weather food. And, often it’s a few bits of fish and potatoes swimming in a fatty vat of butter and heavy cream.

Not this Healthy Fish Chowder! This Healthy Fish Chowder is packed with Good and Good for You™ vegetables, just enough bacon, and heart-healthy fish in a creamy, comforting broth -- and comes in at less than 500 calories per rib-sticking, generous serving.

Welcome to the Good and Good for You™ newsletter, a quick 5-minute read with ideas and info on ways to help improve your life – including a tasty and healthful recipe. My health and wellness philosophy if you are doing what is good and good for you most of the time, you’re doing alright!

This issue shares:

• Best Life Living Tip: Brain Exercises and Dementia 🧠

• Self-Care Strategy: Seafood 3X week! 🍤

• Ideas and Inspiration: Redlight-Greenlight 🚦

• Good and Good for You™ Recipe: Healthy Fish Chowder 🐠

Haha!! I’ve got a lot more wrinkles since I lost 65#, but I’d rather have wrinkles than weight!

Meet Virginia

Hi there! Welcome and thanks for reading. I am a lot like you. According to Google, many of you are women aged 35 - 65+, and that means you are likely perimenopausal, menopausal, or post menopausal.

We’re all pretty much “pausin”. 😉 So, let’s pause and do something that might make your life a little bit better. This newsletter is for all of us -- me, too.

I used to be overweight. I ate too much, I drank too much too often, I was not in a healthy relationship, I questioned my worth, I worried too much about the wrong things, and on and on.... Now I seek out what can make my life better, how I can feel better, and how to improve my relationships.

Striving for optimum health and wellness requires constant adjustments -- and we can do it!

Today’s newsletter is about brain health. Read on for more — including this great recipe for Healthy Fish Chowder. One thing before you go -- if you have time, I’d appreciate it if you could please fill out this quick survey.

Best Life Living Tip

Brain health is built through daily habits that support both our mind and body.

According to a study published on WebMD, Brain Exercises can slow memory loss and decline. Engaging in regular brain exercises - like learning new skills, doing puzzles, staying socially connected, and moving your body - helps foster neuroplasticity and build cognitive reserve, which can reduce the risk of dementia and slow cognitive decline.

The most powerful protection comes from combining physical activity with mental stimulation and intentional stress reduction, creating a full-circle approach to cognitive well-being.

• Move your body: walking, strength training, and balance work boost blood flow to the brain.

• Challenge your mind: learn something new, work puzzles, read, or try a new skill.

• Reduce stress: practices like yoga, meditation, prayer, and breathwork protect cognitive function.

Self-Care Strategy

Eating fish 2–3 times per week, as recommended by the FDA, is an easy, food-first way to support brain health. Fatty fish provide omega-3 fatty acids that help protect brain cells and support cognitive function as we age.

• Supports memory & focus: omega-3s help maintain brain cell structure

• Reduces inflammation: linked to slower cognitive decline

• FDA-recommended: aim for 2–3 servings weekly

• Smart choices: salmon, sardines, trout, anchovies, and canned light tuna

Know that eating seafood that often doesn’t have to break the bank. Frozen and canned options are budget-friendly, versatile, and just as nutritious. Canned tuna, salmon, sardines, and mackerel deliver protein and omega-3s at a fraction of the cost of fresh fish. Lastly, don’t overlook mussels and clams - they’re often one of the best seafood values.

Ideas and Inspiration

There’s no way I can talk about seafood and fish without mentioning Seafood Watch and the Monterey Bay Aquarium!

The way some seafood products are caught or farmed can harm the ocean — both wildlife and the ecosystems they call home. Choosing sustainable seafood items can protect our ocean and ensure a healthy supply of seafood into the future.

The best way to know what to eat that’s good for your body and good for the planet is Seafood Watch. They have easy-to-follow recommendations.

GO! Green-rated seafood means environmental risks are low.

SLOW DOWN! Yellow-rated seafood means environmental risks are moderate.

STOP! Red-rated seafood means environmental risks are high, often due to overfishing, poor management, or harm to marine life and habitats.

Download a sustainable seafood guide HERE.

Make sure to give @SeafoodWatch and @MontereyBayAquarium on Instagram.

Make it Count

Thank you for reading. I hope you love this healthy, comforting good and good for you fish chowder packed with brain nutrients as much as I do! So easy and good.

For more tips, inspiration, and healthy recipes, follow @virginiawillis on Instagram. I’ve currently got a free biscuit E-book available for new subscribers (and if you already follow you can have one, too!)

Remember, if you choose what’s Good and Good for You™ most of the time, you’re headed in the right direction. You’ve got this!

Bon Appétit, Y’all!

Virginia Willis

Healthy Fish Chowder

Serves 4

• 2 slices thick-cut bacon cut into strips

• 1 sweet onion chopped

• 2 stalks celery chopped

• 2 garlic cloves chopped

• 2 tablespoons unbleached all-purpose flour

• 1 cup skim milk

• 1 quart reduced fat low sodium chicken stock

• 1/2 teaspoon Old Bay

• 4 russet potatoes cut into ½-inch cubes

• 1 pound firm white fish such as pollack or cod, cubed

• 4 green onions chopped, for garnish

Coarse kosher salt and freshly ground pepper

Heat a large pot over medium heat. Add the bacon. Cook until slightly crispy and the fat is rendered. Add the onion and celery. Cook until soft and translucent, 3 to 5 minutes. Add the garlic and cook until fragrant, 45 to 60 seconds. Add the flour and stir to combine. (The mixture will be dry.)

Add stock and milk. Stir to combine. Add Old Bay and potatoes. Season with salt and pepper. Bring to a boil over high heat. Reduce the heat to simmer and cook until the potatoes are tender, about 15 minutes.

Add the fish and simmer until the fish is cooked, about 8 minutes. Taste and adjust for seasoning with salt and pepper. Ladle into warmed bowls and top with chopped green onion. Serve immediately.

Nutrition

Calories: 458kcal | Carbohydrates: 55g | Protein: 38g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 70mg | Sodium: 295mg | Potassium: 1721mg | Fiber: 4g | Sugar: 9g | Vitamin A: 270IU | Vitamin C: 19mg | Calcium: 162mg | Iron: 4mg