Good food can fuel your whole body - and that includes your brain. When it’s time for cramming for classes or a big exam, try giving your brain a boost with some of these foods:
1. Citrus Fruits (Oranges, Grapefruit):
Flavonoids promote learning and memory. They also protect nerve cells and fight against mental decline.
Omega-3s build brain cells and nerves and good fat helps boost memory functions.
Vitamin B12, Cholene, and Selenium help with memory, the act of learning, and production of neurotransmitters.
4. Nuts (Almonds, Cashews, Pecans, Walnuts):
Vitamin E and zinc are essential to brain health.
5. Berries (Strawberries, Blueberries, Blackberries):
Flavonoids called anthocyanins increase blood flow to your brain, reduce inflammation, and speed up response times.
Lutein, which is a carotenoid, has been shown to improve mental performance.
Blueberries are a sweet and easy way to boost the nutrition of a dish or they’re great on their own. You can easily add them into your yogurt, cereal, or pancakes (like the Blueberry Protein Pancakes on our menu). Here’s why we love throwing in blueberries:
• They’re low in calories, but high in fiber and vitamins C and K.
• Blueberries have one of the highest levels of antioxidants of all common fruits and veggies.
• They can boost your heart health by reducing your LDL (bad cholesterol) levels and also blood pressure.
• Their antioxidant properties can help minimize delayed-onset muscle soreness after strenuous workouts so you can recover faster.
• Blueberries are closely related to cranberries and have been shown to help reduce urinary tract infections by preventing bacteria growth in your bladder.
• Multiple studies have shown that the antioxidants in blueberries can help aid brain function.
Most varieties of nuts are good sources of fiber, healthy fats, and protein among other things. However, the amounts can vary between the different kinds.
Here are the types of nuts with the most protein in a 1oz (handful) serving:
• Peanuts - 6.6g protein
• Almonds - 6.2g
• Pistachio - 6.0g
• Cashews - 4.3g
• Walnuts - 4.3g
• Hazelnuts (filberts) - 4.2g
If you weren’t sure, you pronounce quinoa as “KEEN·wah”. And if you’re curious why you should give this awesome grain a try, read on:
• 8g of protein and 222 calories per cup.
• It’s the only complete plant-based protein. This means it contains all nine essential amino acids.
• Good source of fiber at 5g per cup. Fiber can help regulate blood sugar and cholesterol and help you feel satisfied and full.
• Naturally gluten-free while still being a whole grain.
• Low-glycemic index of 53.
• Good source of magnesium, potassium, zinc, and iron.
• Contains the beneficial flavonoids quercetin and kaempferol. These have been found to have anti-inflammatory, anti-viral, anti-cancer, and even anti-depressant effects in lab studies.
If you had a childhood phobia of Brussels sprouts, it may be time to move past it - these little green wonders are packed with awesome nutrition and taste great when roasted.
Here are some reasons to give them another chance if you haven’t lately:
• Low in calories, but high in vitamins and minerals.
• High in fiber to help support digestion and healthy gut bacteria.
• Rich in antioxidants to help protect cells from damage.
• Great source of vitamin K to support healthy blood coagulation and bone health.
• Can help regulate blood sugar levels due to high fiber content.
• Their anti-inflammatory properties can help reduce the risk of cardiovascular disease.
• Help to keep your immune system and vision strong due to high amounts of vitamin C.
Pecan pie and pumpkin pie have both earned their spots as Thanksgiving staples. We’ll let you talk amongst yourselves about which is better - but how do these two dessert behemoths stack up nutritionally?
🥧 Pecan Pie (⅛ of a 9” pie)
Vitamin A: 9% DV
🎃 Pumpkin Pie (⅛ of a 9” pie)
Vitamin A: 249% DV
Comparing the two, pumpkin pie comes in much lower on calories, fat, and carbs. Surprisingly enough, it’s also a great source of Vitamin A and calcium, but pecan pie pulls ahead on manganese.
1. The first jellied cranberry sauce showed up in 1912 canned by Marcus Urann, who would go on to found the cranberry growers co-op known as Ocean Spray.
2. While turkey wasn’t mentioned specifically at the first Thanksgiving, it was noted that the Wampanoag Indians contributed five deer and lots of local seafood like mussels, lobster, and bass were had along with ducks, geese, swan, and even seals.
3. Green bean casserole was invented in 1955 by a Campbell Soup employee named Dorcas Reilly who worked in the test kitchen developing recipes that could go on to be included on the back labels of soup cans.
4. Cranberry sauce is canned upside down so that an air bubble is formed at the top, which helps the ridged crimson mass of sauce to slide out of the can when you open it and loosen it up.
5. The number one pie at Thanksgiving is pumpkin followed by pecan pie in southern regions and apple pie elsewhere. Third place goes to chocolate pie.
6. Butterball has been offering assistance with cooking turkeys by opening up a Turkey Talk-Line that started in 1981. They even have Spanish-speaking experts and more than 100,000 people contact them for help each year.
Cholesterol is necessary for your body to make hormones and vitamin D and to regulate digestion. That being said, there is “bad” cholesterol and “good” cholesterol. Here’s a quick explanation of what that means:
• There are two main types of cholesterol that are at work in your body.
• The first type is HDL (high-density lipoprotein) which is commonly called “good” cholesterol.
• It’s referred to as good because it helps move cholesterol to your liver to be expelled from your body. It helps remove excess amounts that may have otherwise started to clog your arteries and lowers cholesterol levels overall.
• The other is LDL (low-density lipoprotein) or “bad” cholesterol.
• It’s bad because it moves cholesterol into your arteries.
• If this happens too much, you’ll start to get a buildup of plaque in your arteries. This is known as atherosclerosis and can result in blood clots and heart conditions.
Ginger has been used by people for thousands of years to treat a variety of conditions and improve health. It’s got a pretty impressive range of benefits including:
• Relief of nausea, indigestion, and morning sickness symptoms
• Reduces gas pains and constipation
• Supports healthy weight loss by reducing body mass index and blood insulin levels
• Decreases soreness in muscles after workouts
• Reduces oxidative stress with antioxidant properties
• Pain-relief including pain that occurs during menstruation
• Helps to decrease LDL (bad) cholesterol levels
The leaves have turned and we’re fully embracing Fall and all that it brings - including changes to our menu. Here are some key Fall foods that pair well with the season:
• Apples - Eat them straight-up or cut them up and cook in a pan with some cinnamon and honey for a sweet side.
• Cinnamon - Add it to oatmeal, hot chocolate, or the apples we just mentioned. If you’ve never tried Ceylon cinnamon, give that a shot for something a little different.
• Carrots - Comforting in soups and also good as a side when cut up and cooked with butter and a little brown sugar.
• Cranberries - These are great to add a little kick of interesting flavor to everything from salads to casseroles to desserts.
• Pecans - Another versatile Fall staple that adds a rich, buttery flavor as well as some fiber, copper, and protein.
• Squash - Low in calories but a great source of calcium and iron, we love squash (acorn, butternut, or spaghetti to name a few) and its unique flavor.