4 Daily Brain Health Habits for Better Cognition

(Feature Impact) Your brain works hard for you, so it’s only fair to return the favor by practicing simple everyday habits to keep this important organ strong and thriving.

Start by tweaking your daily routine to focus on these four habits.

Prioritize Sleep

Getting quality sleep is vital for proper brain function. If you find you’ve slipped into the habit of staying up later than you should or notice your sleep being disrupted during the night, those are signs to revisit your sleep hygiene practices. Start by establishing a regular bedtime and wake-up time that will give you the recommended 7-9 hours of sleep. Turn your bedroom into a comfortable refuge from the world – keep it cool and dark, and set up fans or noise machines if you need them to quiet your mind. Avoid consuming caffeine or alcohol too close to bedtime and try switching to a book instead of a screen when it’s time to wind down.

Eat Smart

Just like the rest of the body, the brain is nourished by food. Some of its favorite foods are options rich in healthy fats like fish, avocado, olive oil and nuts, as well as vegetables like leafy greens, which offer carotenoids, and fruits such as grapes, which deliver antioxidants and other polyphenols.

Combine several of these powerful brain-boosting foods at once with this California Grape and Sardine Avocado Toast recipe. The fish is rich in omega-3 fatty acids and the avocado offers a boost of healthy unsaturated fat, while the grapes add protective dietary flavonols, which may help promote anti-inflammatory and beneficial antioxidant activity.

A study published in the scientific journal “Neurology” found a higher intake of certain flavonols – including three naturally found in grapes – is associated with a 48% decreased risk of developing Alzheimer dementia.

Get Moving

Adding even more proof that what’s good for your body is good for your mind, getting regular exercise is one of the best things you can do for your brain. Motivate yourself by choosing a form of movement you genuinely enjoy, whether it’s a daily walk on a nearby nature trail, a dance class, a bike ride or a heart-pumping workout video.

Challenge Your Mind

Don’t forget to give your brain its own workout, too. Doing something mentally stimulating every day is a great way to keep yourself sharp, and there are plenty of ideas to choose from. Try learning a new language, picking up a musical instrument, playing a mind-engaging card or board game, doing a puzzle, reading a book or immersing yourself in a creative writing or art project. The options are nearly endless, and if you want to make your brain extra happy, you can snack on handfuls of grapes as you enjoy your hobby.

Learn more about the connection between grapes and brain health and discover more recipes by visiting GrapesFromCalifornia.com.

California Grape and Sardine Avocado Toast

Prep time: 10 minutes
Servings: 4

• 1          large firm, ripe avocado, halved and pitted
  
• 4          small slices rustic whole grain bread (1/2-inch thick), toasted or grilled
  
• 1          individual container sardines in olive oil or water, drained
  
• 1/2       cup quartered red and black Grapes from California
  
• Aleppo pepper flakes
  
• fresh cilantro, snipped
  
• 1          lemon half
  
• salt (optional)

1. With spoon, scoop avocado out of skin and use fork to coarsely mash.
2. Spread onto bread slices and top with whole or torn sardines. Sprinkle grapes over sardines.
3. Top with generous sprinkle of Aleppo pepper, cilantro, squeeze of fresh lemon and salt, if desired.

Nutritional information per serving: 290 calories; 11 g protein; 29 g carbohydrates; 16 g fat (50% calories from fat); 2.5 g saturated fat (8% calories from saturated fat); 20 mg cholesterol; 210 mg sodium; 6g fiber.

SOURCE:

California Table Grape Commission 

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The Nutrient-Packed Fruit Families are Adding to Their Fruit Bowls

(Feature Impact) Busy families are looking for snacks that do more than simply satisfy hunger – they want foods that deliver great taste along with meaningful nutrition. That’s one reason kiwifruit has become one of the fastest-growing fruits in the produce department with more shoppers discovering its sweet taste and impressive nutritional benefits.

With its vibrant golden flesh, smooth skin and juicy tropical-sweet flavor, an option like Zespri SunGold Kiwifruit makes it easy to enjoy a snack that’s as delicious as it is nourishing. Whether packed into lunchboxes, sliced over breakfast or enjoyed straight from the fruit bowl, it’s a simple way to add more nutrition to everyday routines.

Why Every Bite Matters 

Kiwifruit is one of the most nutrient-dense fruits available, making it an ideal choice for busy families looking to maximize nutrition with minimal effort. When time is tight, choosing foods that deliver whole food nutrition becomes essential.

Naturally packed with vitamins and minerals, Zespri SunGold Kiwifruit provides 100% of your daily vitamin C needs in just one fruit. They also provide potassium to support normal muscle and nerve function, vitamin E to help protect cells from everyday damage and folate to support healthy cell growth and development.

Sweet Flavor, Endless Possibilities

The versatility of sweet kiwifruit allows it to pair beautifully with everything from smoothies and yogurt bowls to salads, desserts and savory dishes.

For a fresh twist on breakfast, brunch or an afternoon snack, try this Kiwi and Whipped Feta Toast. Creamy whipped feta, ripe avocado and slices of sweet kiwi come together for a delicious balance of vitamins, minerals and vibrant flavor that’s as nourishing as it is satisfying.

Discover more delicious ways to get more nutrition from every bite, including recipes, at Zespri.com.

Kiwi and Whipped Feta Toast

• 3/4       cup crumbled feta cheese
  
• 1/4       cup plain Greek yogurt
  
• 8          small rustic bread slices, 3/4-inch thick, toasted
  
• 2          Zespri SunGold Kiwifruit, peeled and thinly sliced
  
• 1          firm but ripe avocado, peeled, pitted and sliced
  
• extra-virgin olive oil
  
• fresh basil

1. In small food processor, process crumbled feta cheese and Greek yogurt until smooth.
2. Spread equal amounts onto bread slices and top with alternating slices of kiwi and avocado.
   
3. Drizzle lightly with olive oil and sprinkle with basil before serving.

Optional: Add 1 tablespoon tahini sauce to feta for richer flavor.

Variation: Omit avocado and use three kiwis. Sprinkle lightly with chopped Kalamata olives. Drizzle with extra virgin olive oil and sprinkle with snipped fresh oregano and crushed red pepper flakes.

SOURCE:
Zespri

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(Family Features) Whether you’re lounging by the pool or hitting the trails for a family hike or bike ride, exposure to summer heat can leave you feeling dehydrated and fatigued.

Comprised of nearly 90% water and delivering essential electrolytes like potassium and magnesium, 100% orange juice can serve as a healthy complement to your hydration routine. These electrolytes are crucial in helping to maintain fluid balance and muscle function regardless of the time of year, but they’re especially important during the warmer summer months when you are exerting more.

Consider these unexpected ways Florida Orange Juice can help power your summer.

Support Immunity
100% orange juice isn’t just a tasty drink; it’s also packed with essential nutrients that support your immune system. An 8-ounce glass of 100% orange juice is an excellent source of vitamin C, plus it provides key nutrients such as folate, potassium and thiamin, as well as vitamin D and calcium (in fortified juices), that help support the immune system all year long.

Add Healthy Flavor to Meals
Fat-free, cholesterol-free and sodium-free with no added sugar, 100% orange juice is a healthy addition to any diet, adding a burst of flavor to favorite dishes. Consider using Florida Orange Juice as part of the marinade in these Orange Juice Citrus Chicken Kebabs or as a base for salad dressings to create a perfect balance that will delight your taste buds.

Electrolyte and Hydration Support
With many kids participating in summer sports and other outdoor demands on families during the warmer months, it can be difficult to provide your family with healthy, hydrating beverages. However, an option like this On-the-Go Orange Juice Sports Drink helps to replenish carbohydrates and electrolytes during and after physical activity, such as running, biking, exercising or playing sports.

Find more nutritious and delicious recipes to keep your family energized during summer activities at FloridaJuice.com.

Orange Juice Citrus Chicken Kebabs

Recipe courtesy of Aaron Himrod on behalf of the Florida Department of Citrus
Servings: 8 (2 kebabs per serving)

• 1 large Florida Orange, zest only
• 1 lime, zest only
• 1/2 teaspoon ground thyme
• 2 tablespoons vegetable oil
• 1/4 teaspoon granulated garlic
• 1 teaspoon salt
• white pepper, to taste
• 1 cup Florida Orange Juice
• 1 cup lemon-lime soda
• 2 pounds chicken tenders
• 8 wooden skewers

1. To make marinade: In medium mixing bowl, combine orange zest; lime zest; thyme; oil; garlic; salt; white pepper, to taste; orange juice; and soda.
2. Add chicken and completely coat with marinade. Cover bowl and place in refrigerator at least 1 hour.
3. Soak wooden skewers in water 20-30 minutes.
4. To make kebabs: Remove chicken from fridge and lace through each skewer using weaving motion. Repeat for all chicken tenders and set aside.
5. When skewers are prepared, drizzle extra marinade over chicken.
6. Heat grill to medium. Place chicken on grill. Cover and cook 3 minutes per side, or until center of meat reaches internal temperature of 170 F.
7. Remove from grill and serve immediately, or cover with foil and serve later.

Tips: Cover kebabs with foil for at least 20 minutes after cooking to trap in flavor and juices.

Add vegetables to kebabs, if desired, to increase flavor

On-the-Go Orange Juice Sports Drink

Recipe courtesy of the Florida Department of Citrus
Servings: 1

• 8 ounces Florida Orange Juice
• 8 ounces water
• 1 pinch salt

1. Mix orange juice and water.
2. Add pinch of salt.
3. Pour into small bottle or reusable pouch.

SOURCE:

Florida Department of Citrus

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