Tuesday, August 16, 2016


WHOLE-GRAIN CEREAL It delivers glucose, your brain's main source of fuel, which can help you stay sharp. Make sure the fist ingredient starts with the word WHOLE, like WHOLE WHEAT or WHOLE OATS and that a serving has less than 5 grams of sugar and at least 3 grams of fiber. TRY THIS: For a hearty fruit parfait, mix 1/4 tsp. ground cinnamon with 1 cup of plain low-fat Greek yogurt, then alternative layers of the yogurt with 3/4 cup cereal and a chopped pear in a tall glass. APPLES: Findings suggest that repetitive chewing can increase alertness and memory, possibly by raising your heart rate and activating parts of your brain that affect cognition. Though most studies have looked at gum, foods that take longer to eat, like apples, will do also. TRY THIS: Dunk crisp apple slices into 2 Tbsp. almond butter mixed with 1 tsp. of honey. Leave on the apple peel to up the chewing time. TURKEY Tyrosine, an amino acid found in turkey, aids your brain in making dopamine- a neurotransmitter that activates your brain's pleasure center. Light or dark meat, the same amount of tyrosine for each. TRY THIS: For a fruity, savory salad, combine 2 cups baby kale, 3oz. diced turkey breast, 2 Tbsp. feta cheese, 1/2 cup blueberries, and 1/4 of a diced avocado with 1 Tbsp balsamic vinaigrette. BEETS They can give you a boost. When you get tired- and the result is you've got less oxygen- rich blood is in the brain and you have more trouble thinking clearly. Beets are rich in nitrates, compounds that play a role in helping your blood vessels relax and expend, which allows enough blood and oxygen to reach your brain. Blood flow to your brain starts to constrict. TRY THIS: Spread 1/4 cup cottage cheese on a slice of roasted beet and top it with arugula, a little olive oil, and lemon juice.

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