October 22, 2022 Issue, Page 10 of 22

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10 - The Elk City News October 22, 2022 Support Brain Health SIMPLE WAYS TO ADD T0 YOUR WELLNESS ROUTINE Photo courtesy of Gety Images FAMILY FEATURES ‘A dish like Kale and Quinoa Bow! with Salmon reflects the MIND diet “[ recently tured 60 and over the past couple ofdecades, I’ve been then most people think of wellness, diet and exercise are the guidelines and is a delicious and smart way to support your brain with very focused on taking care of my health from the inside out — first with \ X | first things that come to mind. Brain health is another essential good nutrition, my food, and now taking action to support my brain health,” said Alton element of your overall wellness because it affects your quality “Fueling your brain starts with your plate,” said Melissa Halas, MA, Brown, award-winning chef and food geek. “Neuriva fits perfectly into my of life in many ways. RDN. “This tasty kale, quinoa and salmon recipe by Alton Brown holistic regimen, which for me, is just simple life practices, like exercising, Brain health is the foundation of your ability to live a productive and has smart ingredients that match the MIND diet. Plus, the results are cating a balanced diet and getting a good night's sleep.” successful life by communicating and solving problems. It’s the driving delicious. It's so important to support your brain with the right nutrients.” force behind your daily function. Manage Stress Give your brain extra support with these tips: Sleep Well Keeping your stress in check is good for your mental well-being, but it also While you catch up on your rest, your body is hard at work rejuvenating affects your physical and cognitive health. Practicing yoga, meditation or Stimulate Your Mind all your systems, and your brain is no exception. Getting plenty of sleep listening to music are some ways to reduce stress while improving your Like any muscle, your brain needs exercise. Your workout equipment each night gives your brain time to repair itselfso you wake feeling sharp cognitive function and performance. for your brain can include activities like puzzles, reading, learning an and focused. instrument, taking up a new hobby or learning a new language, Connect with Others Add a Supplement to Your Daily Routine Personal interaction also sharpens your brain, as it encourages you to Focus on Brain-Supporting Foods Most people fall short of reaching recommended nutrient levels with practice communication and other cognitive skills. You can protect and their diets alone. Supplements can help fill the gap. An option like improve your brain health by creating and nurturing connections with ‘What you eat doesn’t just affect your physical health; it affects your brain friends and family. health, too, One example is the Mediterranean-DASH Intervention for Neuriva Plus can help support the key indicators of brain health: Neurodegenerative Delay (MIND) diet, which is the result of more than reasoning (think and understand things in a logical way), focus (zoom Keep Moving 20 years of data collected by researchers at Rush University Medical in and filter out distractions), accuracy (react with greater speed and Center and Harvard School of Public Health. precision), memory (record and recall stored information), learning ‘Your brain needs plenty of oxygen for good function. Physical activity It follows the Mediterranean style of eating whole foods with minimal (retain new information) and concentration (concentrating on tasks for burns calories and builds muscle while increasing oxygen flow and processing and includes an emphasis on plant-based foods, including longer periods).* stimulating nerve cell growth. leafy greens, whole grains and heart-healthy legumes along with some ‘Available in capsules and gummies, the Neuriva brain health supplements For more ideas to support brain health and wellness, visit Neuriva.com include naturally sourced ingredients like Neurofactor™ (coffee cherry and download the Neuriva Brain Gym app. fish and smaller amounts of poultry. The MIND diet aims to build on ‘These statements have not bee evaluated bythe Food and Drug Adminstration. This products not intended these principles and emphasizes antioxidant-rich berries, dark leafy extract) and plant-sourced phosphatidylserine (PS), as well as B vitamins to to diagnose, teat, cue or prevent any disease greens and fatty fish like salmon, mackerel, herring or sardines. support brain health.* Content courtesy ofNeuriva * Kale and Quinoa Bowl with Salmon Cover and refrigerate at least 1 hour before Recipe courtesy of Alton Brown on behalf serving with several grinds of black pepper. of Neuriva To make salmon: Wrap fillets in paper towels Servings: 4 then heat large cast-iron skillet over medium-high Kale and Quinoa Bowl: heat 5 minutes. When skillet is hot, season fillets with salt. 1 bunch lacinato or “dinosaur” kale, stems Add oil to skillet and carefully tilt to evenly removed and cut into ribbons (about cover bottom. When oil shimmers, slide fillets in, 4 ounces, stemmed) bunch (1 1/2 ounces) flat leaf parsley, skin-side down, pressing each fillet firmly down stems removed and roughly chopped with spatula, shallots, thinly sliced Reduce heat to medium-low and cook 3 minutes then cover and cook 2 minutes. satreun tablespoons extra-virgin olive oil, divided Iemon, zest and juice only Carefully flip fillets, cover and cook 1 minute, large garlic cloves, minced or until fillets reach desired doneness or internal cup plain, low-fat yogurt temperature of at least 130 F** on thermometer ounces firm feta cheese, divided inserted into centers. To serve, separate kale and quinoa mixture into lightly crushed, divided four bowls. Slice each fillet in half and place on teaspoon kosher salt top of kale and quinoa. cups cooked white quinoa ‘The United States Departmentof Agriculture recommends minimum 2 cup dried cherries intemal temperatureof 145 F. freshly ground black pepper Salmon: 2. skin-on salmon fillets (around 1-inch thick and 5 ounces each) 1/2 teaspoon kosher salt 2. tablespoons light olive oil To make kale and quinoa bowls: In large bowl, toss kale, parsley and shallots with 2 tablespoons olive oil; set aside 10 minutes. In bowl offood processor, puree remaining olive oil, lemon juice and zest, garlic, yogurt, 2 ounces feta, 1/3 of the walnuts and salt. Pour dressing over greens then fold in quinoa, remaining walnuts, cherries and remaining feta. Photo courtesy of Lynne Calamia Photo courtesy of Getty images a