We have nutrition tips to help you keep your brain healthy for a lifetime!

Brain health and nutrition are often not hot topics you hear mentioned together  in the media, but we think it deserves some attention! Every single one of us has a brain and can benefit not only from doing brain puzzles and using our brain, but also from learning how we can take care of this complex organ through nutrition! You may have heard that physical exercise and cutting down on smoking and drinking alcohol can positively impact the brain - and those are great places to start. But were you aware that your diet can also play an essential role in maintaining your brain health? Certain foods can actually benefit your brain health and learning about these foods will allow you to feel more in control over your health and cognitive function.

Let’s dive into which food groups can be incorporated into your diet that can benefit your brain health. One eating style that has shown to improve brain health is the Mediterranean diet. The Mediterranean diet is a staple in the nutrition world and is widely known around the world for good reason! For a quick review, the Mediterranean diet is composed mainly of fruits, vegetables, whole grains, olive oil, nuts, seeds, beans, and legumes. The Mediterranean diet also includes animal products such as fish, seafood and small amounts of poultry, eggs, cheese, and yogurt. An abundance of omega-3 fatty acids and antioxidants are responsible for the Mediterranean diet’s successful impact on overall health and the brain.  

Since a large portion of this diet is derived from plants, it provides a plethora of micronutrients such as antioxidants and polyphenols. Polyphenols are naturally occurring in plants and provide antioxidants that help protect the body against stress and inflammation. Adapting certain aspects of the Mediterranean diet such as the addition of fish, olive oil or nuts to your diet have also shown to be beneficial, and are going to provide you with omega-3 fatty acids. Omega-3 fatty acids inhibit an enzyme that triggers an inflammatory pathway, making omega-3 fatty acids anti-inflammatory. Therefore, a diet such as the Mediterranean diet has been shown to reduce inflammation in multiple parts of the body.

But how do these anti-inflammatory mechanisms benefit your brain health? 

As you may now be realizing, the high antioxidant and fatty acid content provided by the Mediterranean diet inhibits inflammatory pathways and in turn supports brain health! Consuming antioxidants also has a positive impact on your gut health by protecting the gut tissue from damage as well as supporting growth of healthy bacteria. Omega-3 fatty acids are good for your gut microbiota because they alter gut composition to improve gut integrity and diversity of the microbiota. Although it may initially sound strange that we turned to the topic of gut health while writing about brain health, however, the plethora of bacteria in the gut control certain pathways of the enteric nervous system (located in the gut) including chemical reactions that affect the brain. Having a healthy balance and diversity of good bacteria in the gut is important for maintaining these healthy chemical reactions as well as a healthy brain. Understanding how complex and important your gut microbiome is allows you to make dietary decisions that contribute to areas of your health that you may be concerned about, such as cognitive decline. So we repeat; implementing a Mediterranean style eating pattern -including eating more whole grains, nuts, seeds, fruits and vegetables + fish - can serve as a manageable and effective way to support your brain health! And dare we say it will also taste great! Below we are sharing some tasty recipes that incorporate many of the foods mentioned above. We hope you love them as much as we do.

Three cheers to brain health!

Here’s a great recipe from our friend and follow Registered Dietitian, Abbie Gellman, MS, RDN- from her cookbook, The Mediterranean DASH Diet Cookbook 

Mediterranean-Style Oven Baked Salmon and Veggies in Foil

Source: The Mediterranean DASH Diet Cookbook

Here is a simple, yet delicious salmon and vegetable recipe that can be prepared quickly for dinner and provides you with healthy fats as well as antioxidants to support brain health!

Ingredients:

• 4 Salmon fillets, 4-6-oz each
• Greek extra virgin olive oil
• Salt and pepper
• 15 Garlic Cloves, crushed or finely chopped, divided
• 4 Fresh thyme springs (or 2-3 teaspoon dried thyme)
• 2 summer squash, any kind, halved and sliced
• 1 large tomato, halved and sliced
• 2 large green onions, both white and green parts, sliced
• 2 tbsp butter melted
• 1 tsp sweet paprika
• 1 large lemon, juice of
• ½ cup chopped fresh parsley leaves, stems removed
• Lemon wedges to serve

Instructions:

1. Preheat the oven to 400 degrees F. Prepare 4 12"x 17" pieces of foil on a large baking sheet.
2. Drizzle olive oil generously over each of the salmon fillets, then place the salmon fillets, oiled side down, on the prepared foil sheets.
3. Spread ½ of the crushed garlic over the salmon fillets, and season with salt, pepper. Add thyme.
4. In a small bowl, mix the remaining crushed garlic with the melted butter, ⅓ cup olive oil, lemon juice, salt, pepper and paprika.
5. Place veggies in a large bowl or tray, pour the sauce over, toss to combine.
6. Divide the vegetables into 4 equal portions over (or next to) the salmon fillets. Fold the foil over the salmon and vegetables, cover completely and seal shut.
7. Bake in the 400 degree F heated-oven for 20-25 minutes.
8. When ready, carefully transfer the salmon and vegetable foil packets with a spatula to individual serving plates. Serve with lemon wedges.

Dark Chocolate Covered Blueberries with Almond Dust

Source: Dinner Mom

We love this recipe that includes brain (and heart) healthy foods for anytime we are craving something sweet. This sweet treat is packed with antioxidants provided by the dark chocolate and blueberries.

Ingredients:

• ½ cup blueberries washed and dried
• 40 grams dark chocolate about 4-5 squares
• 1 Tablespoon finely chopped almonds use mini food processor to finely chop

Instructions:

1. Melt chocolate squares in the microwave for about 30 seconds or until chocolate is completely melted and spoons out easily. Heat and check at 30 second intervals after that, if necessary.
2. Add blueberries to the melted chocolate and gently stir.
3. Use a spoon to lift out 4-5 blueberries at a time in a cluster, allowing excess chocolate to drip back into the bowl.
4. Place blueberry cluster on a plate or small baking sheet lined with parchment or wax paper.
5. Repeat until all blueberries are used.
6. Sprinkle almond dust on top of the blueberry clusters.
7. Place blueberry clusters in the refrigerator for at least 30 minutes or until chocolate has hardened.
8. Remove from refrigerator when ready to enjoy!
9. Store in an airtight container in the refrigerator for up to 5 days depending upon the freshness of the berries. Or, store in the freezer.

Spinach and Feta Quinoa Salad

Source: BrainHQ

This salad is a tasty, brain healthy dish, packed with omega 3 fatty acids and antioxidants. Not only does this salad support brain health, but it also makes the perfect side addition to any dinner!

Ingredients

• 1 Tbsp olive oil
• 1 small onion, chopped finely
• 2 cloves garlic, chopped finely
• 1 bunch spinach, roughly chopped
• 1 cup quinoa
• 2 cups vegetable broth (can substitute chicken broth or water)
• ¼ cup parsley, chopped
• ¼ cup dill, chopped
• ¼ cup crumbled feta
• Juice and zest of 1 lemon
• Salt and pepper

Preparation

1. Heat olive oil in a large sauté pan over medium high heat. Add the onion and sauté until translucent, about 5-7 minutes.
2. Add the garlic and sauté until fragrant, about a minute. Add the spinach and cook until it wilts, about 2-4 minutes.
3. Add quinoa, broth, parsley, and dill and season with salt and pepper to taste. Bring to a boil. Reduce heat to low, cover, and simmer until the quinoa is tender, about 20 minutes.
4. Remove from heat. Add lemon juice and zest, and mix in the feta. Serve immediately.

We just passed the longest day of the year - did you notice any difference?  Were you able to take advantage of the extra daylight and get in your workout, walk, or any additional time spent outside?  I know with the summer heat and humidity, spending more time outdoors versus inside with the AC (hopefully!) is not always preferred, but take time to enjoy it now before the shorter days of winter are upon us and we crave the sun.

Given the mentioned summer heat and humidity - it's that time of year to mention how important adequate hydration is.  With the increased temps and high humidity levels, it is very easy to dehydrate faster than usual, especially athletes who are training outdoors.  Be mindful to drink fluids when you wake, before, during, and after workouts, and include electrolytes as often as you need to.  Incorporate fresh fruits and veggies as well - the fluids you get from fresh produce count towards your overall intake!

What are your go-to hydration habits? Have any fun products you use to remind you to hydrate? Feel free to reach out to us at our office, or on Twitter @NutritionEnergy, Instagram @NutritionEnergy and @NutritionEnergy_Fuels, or Facebook!

Sincerely,

Lauren Antonucci

Director

Nutrition Energy