RECIPE: Wild Alaska Salmon Kebabs (improves memory & mood)

Salmon kebabs

Another superfood for the brain is salmon.  Salmon is an excellent source of omega 3 fatty acids, which helps the brain function properly and keeps the immune system working.

The brain is mainly fat, and omega 3 fatty acids feed the brain and allow neurotransmitters to flow more smoothly.  Eating salmon will therefore help combat poor memory, and increase positive feelings and thoughts by balancing out hormones.

Here is a creative, brain-healthy, and body-healthy recipe for Wild Alaska Salmon Kebabs.  This recipe is also Low-Carb, Low-Sodium, Sugar-Conscious, Paleo, Dairy-Free, Gluten-Free, and Wheat-Free!  Pair the kebabs with some couscous, quinoa, or side salad and it’ll be a perfect meal!

Wild Alaska Salmon Kebabs

Serves: 4

What You Need:

  • 1 pound wild salmon fillets, cut into chunks
  • 1 zucchini, cut into chunks
  • 1 yellow bell pepper, cut into chunks
  • 1 large red onion, cut into chunks
  • Sea salt and black pepper, to taste
  • 2 cloves garlic, finely chopped
  • 1/3 cup extra-virgin olive oil
  • 3 tablespoons lime juice

Putting It All Together:

  1. Soak wooden or bamboo skewers in water for about 10 minutes prior to grilling.
  2. Place the salmon, zucchini, bell pepper, and onion in a shallow baking dish and sprinkle with salt and pepper, to taste.
  3. Whisk together the garlic, olive oil, and lime juice in a small bowl. Pour the mixture over the salmon and vegetables, toss, and marinate for 15 to 30 minutes.
  4. Preheat the grill or broiler. Skewer the salmon and vegetables, reserving marinade, and grill or broil 5 to 7 minutes, turning once, until salmon is cooked through and vegetables are tender.
  5. While cooking, boil the marinade in a small saucepan for 5 minutes. Drizzle over skewers and serve.

Leave a comment below & let us know how the recipe worked out for you.  Check out the Fit Brains collection of recipes, we will add new brain healthy recipes every couple of days so visit often!

Socializing & Building Relationships for Brain Health

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Did you know socializing can boost your brain health?

Connecting with friends & family is one of the easiest ways to maintain a novel environment for our brains.  Friends & family provide opportunities to communicate, interact, and share experiences. They also provide the necessary motivation to stay mentally active and involved.

Socializing and sustaining a social network can seem difficult or daunting, but keeping in touch can be as easy as picking up your phone!  If you’re having trouble getting started, how about trying these 6 simple steps…

Your Game Plan for a Strong Social Network:

  1. Open your address book – Search your brain, book, or phone for your list of contacts.
  2. Pick your priorities – Categorize your contacts into 3 groups: Family & closest friends, Good friends, Casual acquaintances. 
  3. Make a plan to connect – Based on your priorities, determine some people you want to connect with weekly, monthly, quarterly or yearly and mark reminders in your calendar.
  4. Follow through – Contact them in advance to schedule the get-togethers. If they’re not there, leave a message.
  5. Reschedule – If your friend or family member can’t make it, plan another day to reconnect.
  6. Meet & play Fit Brains together! – Once you meet, make sure you have something to do.  Playing Fit Brains is a great idea as you can have fun together & compare scores.  A little competition with your friends & family will also keep you motivated to continue to train & challenge your brain!

Fit Brains Trainer

By playing Fit Brains for 5-10 minutes a day, you can stimulate your brain health.  It’s probably the most fun & enjoyable exercise you will ever experience so take advantage of it!

We have some exciting plans coming up here at Fit Brains in the next few months that will certainly delight your brain, so stay tuned!

40 Healthy Alternatives to Sugar Cravings

fruit kebabs

We have compiled a list of 40 healthier alternatives you can reach for when the sugar cravings pounce.  Limit your children’s consumption of candy as well by offering them some of these treats instead!

  1. Fruit kebabs
  2. Berry salad
  3. Dried fruits
  4. Chewing gum
  5. A square or two of dark chocolate
  6. Home-made fruit & yogurt popsicles
  7. Mashed sweet potatoes
  8. Healthy smoothie
  9. Unsweetened Greek yogurt topped with fruits
  10. Low sugar frozen yogurt/Sorbet
  11. Light chocolate milk
  12. Peanut butter & jelly on whole wheat toast
  13. Pretzels dipped in melted dark chocolate
  14. Blended frozen bananas
  15. Baked apple stuffed with nuts & oats
  16. Fruit custard
  17. Frozen grapes
  18. Healthy muffins
  19. Trail mix
  20. Whole grain cinnamon raisin toast
  21. Light banana bread
  22. Oatmeal topped with brown sugar & cinnamon
  23. Hot cocoa made with low-fat milk
  24. Fruit spread on crackers
  25. Coconut water
  26. Dates
  27. Prunes
  28. Flavoured tea
  29. Water with lemon or orange slices
  30. Nuts with a little honey drizzled on top
  31. Sweet corn
  32. Cherry tomatoes
  33. Dill pickles
  34. Baby carrots
  35. Baked sweet potato or squash fries
  36. Popcorn mixed with bits of dark chocolate
  37. Healthy granola bars
  38. Chocolate flavoured rice cakes
  39. Light jello
  40. Low fat milk with a little honey

What do you eat when you crave something sweet?  Share with us in the comments below!

RECIPE: Moist Raisin Bran Muffins (improves concentration, coordination, memory)

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Raisins are also great to eat to boost brain health.  Raisins contain high amounts of boron that is an essential mineral for a healthy brain.  100 mg of raisins contains 2.2 mg of boron. Boron improves concentration & hand-eye coordination and also enhances memory.

Here is an easy & delicious recipe for moist raisin bran muffins!  For the health-conscious, the sugar & milk in this recipe can be substituted.  Click here for a great article from Allrecipes.com on sugar substitutes for baking.

Moist Raisin Bran Muffins

Serving: 2 Dozen

What you Need:

  • 4 cups raisin bran cereal
  • 1/2 cup raisins
  • 2 1/2 cups flour
  • 2 1/2 teaspoons baking soda
  • 1 cup sugar
  • 1/2 cup brown sugar
  • 2 egg yolks
  • 2 cups milk
  • 1/2 cup olive oil
  • 1 teaspoon vanilla

Putting it all Together:

  • Preheat oven to 375 F.
  • In a large bowl, mix all dry ingredients, then make a well in the center.
  • In a separate bowl, beat the egg yolks, oil, vanilla and milk.
  • Beat until you see a light froth at the top then add to dry ingredients, stirring the whole time.
  • Pour the batter into a greased muffin pan, 3/4 of the way up.
  • Bake for 22-25 minutes, then let cool for 10 before serving!

Leave a comment below & let us know how the recipe worked out for you.  Check out the Fit Brains collection of recipes, we will add new brain healthy recipes every couple of days so visit often!

Fit Brains’ List of Happiness!

laughter

The Fit Brains team has created a List of Happiness!  Anyone who needs a little pick-me-up at anytime will just have to visit this list to break a smile :)

YOU can be a part of this list too…

What is one thing that triggers happiness in YOUR brain?  

Leave us your happy answer in the comments & we’ll add it to the list!

  • “Dancing keeps my body and mind happy and healthy” – Carol A. Keierleber
  • “MUSIC triggers happiness in my brain!” – Jordan Leo Yelle
  • “Books!” – Ulanda Dargis
  • “Spending time with my granddaughter” – Sharon Bylevedlt
  • “My pets” – Sylenda Harvey
  • “Meditation” – Ravel Viirsalu
  • “A hug” – Wendy Vanns
  • “Walk quickly 40 minutes/day” – Charles Eggerstedt
  • “Riding my bike to the local park to watch the sunset over the mountains” – Deane Alban
  • “Planting seeds” – Gail Asher Wells
  • “Seeing a smile” – Denise Gooch Orr

RECIPE: Lemon Garlic Hummus (improves memory & learning)

Hummus for the brain

Hummus is a Mediterranean staple that is rich in B vitamins and Omega-3s, nutrients that are essential to brain health!  Hummus is made out of monounsaturated and polyunsaturated fats, which are healthy fats that will keep your brain nourished and focused.  Hummus is great as a study or work snack as it’ll help your brain remember things easier and stay concentrated.  Hummus also has no sugar and relatively little sodium, which is a bonus to maintaining a healthy diet as well!

Check out this simple & delicious Hummus recipe we have for you below that’ll help keep your brain performing at its best!

Lemon Garlic Hummus

Serves: 1-4

What you Need:

  • 3/4 cup olive oil
  • 3 tablespoons lemon juice
  • 2 cups chickpeas, drained
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt
  • Whole wheat pita bread, cut into wedges

Putting it all Together:

  • In a blender, combine the oil, lemon juice, beans, garlic and salt.
  • Cover and process until smooth.
  • Transfer to a small bowl and serve with whole wheat pita wedges!

Leave a comment below & let us know how the recipe worked out for you.  Check out the Fit Brains collection of recipes, we will add new brain healthy recipes every couple of days so visit often!

RECIPE: Easy Lamb Chops with Blackberry Sauce (improves learning ability)

lamb with blackberry sauce

As we get older, it gets harder for our brain cells to communicate with each other. Therefore, it gets harder to learn new things.  Blackberries provide potent antioxidants known as polyphenols that zap inflammation and encourage communication between neurons, improving our ability to soak up new information!

Check out this healthy, easy. & scrumptious lamb chops recipe that features a delicious blackberry sauce.  If you don’t eat lamb, you can also substitute the lamb with beef.  Dinner is served!

Easy Lamb Chops with Blackberry Sauce

Serves: 2-4

What you need:

  • 1 1/2 teaspoons shallots, chopped
  • 1 clove of garlic
  • 1 teaspoon olive oil
  • 2 cups blackberry pulp
  • 2 teaspoons honey
  • 1 whole clove
  • 1 teaspoon cardamon
  • 1 jalapeno pepper, diced
  • 1 1/2 cups red wine
  • 4 lamb chops

Putting it all Together:

  • Saute the shallots and garlic in hot olive oil until translucent.
  • Mix the blackberry pulp, honey, clove, cardamon and jalapeno in a bowl.
  • Add the wine and cook until reduced to half.
  • Grill the lamb, and serve with sauce drizzled over top!

Leave a comment below & let us know how the recipe worked out for you.  Check out the Fit Brains collection of recipes, we will add new brain healthy recipes every couple of days so visit often!