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Monday, August 10, 2015

Are You Eating Smart and Making the Grade? Here’s How to Feed Your Brain:

Whether you are starting preschool or law school, you'll want to make sure you're getting the right balance of nutrients to stay sharp.

Carbohydrates are what fuels our brains.  Make sure you’re getting a good variety of whole grains daily.  Fruits and vegetables can also contribute healthy-fuel carbohydrates.

Healthful fats from a variety of sources keep your circulation healthy and reduce inflammation not just for your heart, but for your brain as well.  Salmon, Tuna, Walnuts, Pumpkin seeds and Flaxseed oil are all great sources of heart and brain healthy fats that we often just call Omega-3s.  Remember that what is healthy for your heart is healthy for your brain.

Protein: A good balance of nutrients is important and a little protein at mealtimes help keep you fuller longer, as well as supply your body with the building blocks it needs to make neurotransmitters, hormones and other essential compounds for healthy brain function.

How to work these components in? 
  •       Pair a whole grain with a protein and a fruit for a great, long-lasting breakfast. (Top yogurt with fruit, & nuts and serve with whole grain toast)
  •       Include some healthy seeds and nuts in a trail mix for your child’s lunch sack or after-school snack. 

Crunch Combo Trail Mix:

1/2 cup dried cherries, 2 cups whole-grain Rice Chex, 1/2 cup roasted pistachios, 3 cups Kashi Go Lean Crunch Cereal
1/2 cup mix = 119 calories 3.3 g fiber

Chocolate-lover's Trail Mix:

2 cups cheerios, ½ cup pepitas, ¼ cup raisins, ¼ cup semisweet mini chocolate chips

1/3 cup mix =  120 calories, 2 g fiber

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