5 Perfect Foods for a Healthy Brain

<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"></b></span></span><br /> <div class="separator" style="clear: both; text-align: center;"> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivzXSZ1fPTPDPh-ZwoBC3lxvgLGsQDOZy0hL7PHWsLC4GTUdydIF8NPi1-jkwXfmGFw0rpnj416R4qVanHVacfbQF3lyBvvO94VtQIo4fzDDc40cEMlx2Ui6XR2vo9O8FUhISyvjKR6b6Z/s1600/woman-731395_1280.jpg" imageanchor="1"><img alt="5 Perfect Foods for a Healthy Brain" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivzXSZ1fPTPDPh-ZwoBC3lxvgLGsQDOZy0hL7PHWsLC4GTUdydIF8NPi1-jkwXfmGFw0rpnj416R4qVanHVacfbQF3lyBvvO94VtQIo4fzDDc40cEMlx2Ui6XR2vo9O8FUhISyvjKR6b6Z/s1600/woman-731395_1280.jpg" title="" /></a></b></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">We need to have a healthy brain if we want to have a healthy body. We are only as strong as our minds. As we learn more about food and its effects, the phrase, “you are what you eat,” becomes more true. We have five perfect foods to protect your healthy brain. Implement them into your diet for a clearer mind and a stronger memory.</span></b></div> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><br /> </b><br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Blueberries</span></b></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Blueberries are a great snack for a healthy brain. Blueberries contain strong antioxidants that are important for brain cell rejuvenation. Blueberries also contain bioflavonoids and phytonutrients. Bioflavonoids and phytonutrients increase memory function in the short-term and long-term. </span></b></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It is easy to implement blueberries into your diet. You can eat them plain, or you can add them to your peanut butter toast, morning oatmeal, and smoothies.</span></b></div> <b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Seafood</span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Specifically, fatty fish such as salmon, albacore tuna, and sardines are great foods to implement for a healthy brain. These fatty fish are packed with omega-3 fatty acids which are necessary for transmitting signals between brains cells. Good communication between the cells is important for memory retrieval, mental health, and the prevention of dementia.Try eating fatty fish for two dinners each week or pre-make salmon to add to your lunch salads!</span></div> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Vegetables</span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Leafy green vegetables and cruciferous vegetables are important aspects of a diet for a healthy brain. Cauliflower, cabbage, kale, brussel sprouts, broccoli, and spinach should be implemented into your daily diet to reap all the nutritional benefits. These vegetables contain antioxidants, vitamin C, and carotenoids. Carotenoids are great brain protectors. Making vegetables as a side dish to every meal is an easy way to get more of these nutrients into your diet. </span></div> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Sweet Treats</span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Yes! You can enjoy some tasty treats to improve your brain. We do not mean chocolate chip cookies, but there are some delicious options! Dark chocolate, apples, grapes, and red wine all share a common nutrient. That nutrient is a flavonoid. Flavonoids are linked to the improvement of brain function. That’s enough reason to enjoy an after dinner sweet treat or a glass of wine at the end of a long day. </span></div> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Coffee</span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When drinking coffee, it is all about moderation. Too much caffeine can cause brain fog and restlessness, but 1 to 3 cups (a cup being 8 ounces) of coffee each day has been shown to increase attention span and reaction time. Stay within 300-400 mg of caffeine each day and you will notice an instantly more alert healthy brain. </span></div> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Overall, a healthy brain produces a strong mind and a strong will. To obtain your fitness and wellness goals, implement these healthy foods into your diet! You will notice a difference. For extra support on your journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help motivate you to reach your fitness goals. :)</span></div> </b><span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><br class="Apple-interchange-newline" /></span></span>

blueberries, brain, clean eating snacks, clean snacks, coffee, Dark chocolate, eating healthy, healthy, healthy brain, healthy choice, salmon, vegetables

5 Perfect Foods for a Healthy Brain

We need to have a healthy brain if we want to have a healthy body. We are only as strong as our minds. As we learn more about food and i...

Grilled Zucchini pizza bites

Football Sunday snack idea:<br /> <div> <br /></div> <div> This is a healthy snack idea you can bring to your football parties. The key to staying on track is bringing a dish that you will be able to enjoy. </div> <div> <br /></div> <div> <div class="separator" style="clear: both;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvSO6rB6GoSlvgQUA9YgD77xwUcqPgrE2oZ7BA6-9BVJI7WyZ7wPq1UJIcqSIJNhZRVob1PMZ3hL-2bt_oMSRMr-tbH4OHYVffVQFb_eqKgY7ZvjK3UO7w0gpCS-sfY6ARyw8ERZwINOyV/s640/blogger-image-1642484703.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;">it<img alt="zucchini pizza bites, clean appetizers, healthy appetizers, A fit nurse, Alyssa Schomaker" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvSO6rB6GoSlvgQUA9YgD77xwUcqPgrE2oZ7BA6-9BVJI7WyZ7wPq1UJIcqSIJNhZRVob1PMZ3hL-2bt_oMSRMr-tbH4OHYVffVQFb_eqKgY7ZvjK3UO7w0gpCS-sfY6ARyw8ERZwINOyV/s640/blogger-image-1642484703.jpg" title="" /></a></div> <br /></div> <div> Grilled zucchini pizza bites:</div> <div> Cut zucchini into round slices. Lightly coat each side with olive oil. Grill I need side until tender. If you don't have a grill these can be cooked in the broiler. Coat with clean marinara or pizza sauce. Add your favorite toppings. I topped mine with low-fat mozzarella cheese, turkey pepperoni and black olives. Broil for 7-8 minutes. Enjoy!</div>

clean snacks, football party ideas, healthy snacks, marinara, zucchini pizza bites

Grilled Zucchini pizza bites

Football Sunday snack idea: This is a healthy snack idea you can bring to your football parties. The key to staying on track is bringing...

Three minute pumpkin mug (protein) cake

I have to share with you my new treat-secret! A treat so yummy and so healthy that you could have it everyday if you wanted to! Did I mention that it’s made in THREE minutes?<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW2fAjnl0y0FAujaS726PyQyTRanzurmWQ2lWYxYLQDgqoG4-4uNZuexn4t-I0SiOt84PlLT4cQOoziHw58KR-QghrZVXBbbFCyQ97U1EwtHEFwtZObkG1NakrB5OHI0B0F8Va4qJfYVnv/s1600/pumpkinproteinmugcake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW2fAjnl0y0FAujaS726PyQyTRanzurmWQ2lWYxYLQDgqoG4-4uNZuexn4t-I0SiOt84PlLT4cQOoziHw58KR-QghrZVXBbbFCyQ97U1EwtHEFwtZObkG1NakrB5OHI0B0F8Va4qJfYVnv/s320/pumpkinproteinmugcake.jpg" width="296" /></a></div><br /> <br /> <br /> I don’t know about you, but there have been plenty of times when I get hungry and I devour anything that is readily available, it doesn’t matter what it is. This happens to me frequently, specially when I skip a meal and don’t stick to my “eat-every-2-to-3-hours” rule. I love fall... pumpkins and honey crisp apples! Yummmy! So this mug cake creation incorporates pumpkin now that we are starting to embark on that time of year! <br /> <br /> Pumpkin has amazing health benefits as well! Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:<br /> Alpha-carotene, Beta-carotene, Fiber, Vitamins C and E, Potassium, and Magnesium. Pumpkin is an excellent source of fiber; one-half cup serving contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss. <br /> <br /> Ingredients:<br /> <ul class="check"><li>       1 egg white (actual egg, not from the carton)</li> <li>       1 scoop vanilla whey protein</li> <li>       1/4 cup organic raw pumpkin</li> <li>       1/8 cup unsweetened almond milk</li> <li>       ¼ teaspoon baking powder</li> <li>       ¼ teaspoon cinnamon</li> <li>       1 tablespoon Natural Peanut Butter</li> </ul><br /> <div class="separator" style="clear: both; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGZEI_EmUaK0BpeWCiD7gjcAlvJX771bwmdS8Vh9r24pfDT2aBzlR4ke7lJY1zHLwEE3hosG0kpwzaaxfgmN63Bi-qWlWKVEt-ImZ1CTUmgAFFh6uurM5S2Afi0XtMUUYsySltDjkLg2HE/s320/iphone820+053.JPG" width="320" /></div><div class="separator" style="clear: both; text-align: center;"> </div><div class="separator" style="clear: both; text-align: left;"></div>Steps:<br /> <ol><ol><li>Place all dry ingredients in a mixing bowl, using your whisker, mix them together (whey protein powder, baking powder and cinnamon).</li> <li>Place all wet ingredients in a mixing bowl, using your spatula, mix them together (raw pumpkin and eggs).</li> <li>Combine wet and dry ingredients.</li> <li>Place mixture in your 16oz coffee cup.</li> <li>Place in the microwave and heat up for 3 minutes.</li> <li>Take out your small cake from your coffee cup and place on your small plate.</li> <li>Cut your cake in half, add Natural Peanut Butter between the layers and assemble the layers back on top of each other (see pictures below). Voila! Now, you’ve got yourself a fun layered 3 minute protein cake!</li> </ol></ol>* Makes 1 serving<br /> * Nutritional Information (per serving): 272 calories; 10.8g fat; 10.7g carbohydrates; 35.5g protein.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggGCOl22BeXjbc3Lkx2XMg22QjOewI-hYNhsPcSt8OkjWN3NETTb7seP6bJK9C5pPZj3T58l1dWuNc2BqVMNVaQc436XjWFIU8p4NZChO4etpXF6e6OKH_8N-tpEpbHpeRcmeEz_1OorL2/s1600/iphone820+054.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMckb-3QODAxE8ht4uIciK2ubCNMPP5dH8DRIGwlIkjhalyya1n7oop5mJVCHeGWGIjONRK_tD5cB2-A239exBgjmYn3Ci5QEjCY3hbZOrI6SOQ8YseMF3yb47hLOieb7SswvbDBaY_ZSE/s1600/pumpkin1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMckb-3QODAxE8ht4uIciK2ubCNMPP5dH8DRIGwlIkjhalyya1n7oop5mJVCHeGWGIjONRK_tD5cB2-A239exBgjmYn3Ci5QEjCY3hbZOrI6SOQ8YseMF3yb47hLOieb7SswvbDBaY_ZSE/s320/pumpkin1.jpg" width="309" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7W0QhvWIeKePIeaf1ugI_z-IeTXRcSrj9hcKXmPnjDkhS-IUy0e29eppB2syCLRuadMFsV76Kec1D2EVtoF_N9L8jfejoaDAJakWoc2ETqUGwD20nCPhIZ9RlFD9boCnHEg-AhOREz6eU/s1600/iphone820+064.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div><div class="separator" style="clear: both; text-align: center;"> </div><div style="text-align: center;"> </div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

almond milk, baking powder, cinnamon, Clean Desserts, clean snacks, egg white, mugcake, peanut butter, Protein, pumpkin, vanilla

Three minute pumpkin mug (protein) cake

I have to share with you my new treat-secret! A treat so yummy and so healthy that you could have it everyday if you wanted to! Did I mentio...