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"Ask the Experts" Wellness Blog

Archive for April, 2010

Blueberries to Improve Memory

Friday, April 23rd, 2010

It is exam time and crunch time for for anyone going to school or working on a university or college campus.  Read below how to improve your memory written by senior dietetics major Chelsea Munoz.

Blueberries to Improve Memory

            Forgot where you placed those car keys again?  Forgot to bring your umbrella to class on a rainy day?  Have you ever wished for a way to help you remember information for exams?  Good news!  There is a way to improve that memory of yours.  It’s called blueberries, or “brain berries”. 

            Blueberries have been shown in studies to improve short-term memory by affecting the brain tissue areas for learning and memory.  This is because blueberries contain phytochemicals which are biologically active substances found in plants.  Blueberries have many other great benefits such as reducing cancer risks, improving motor skills and night vision.  They may also lower cholesterol levels and reduce risk of heart disease. 

            Try incorporating blueberries into your daily intake by mixing them in cereal, muffins, yogurt, smoothies, and salads.  When picking out blueberries, choose firm berries and ones that are free of mold.  Blueberries can last up to a week in the refrigerator. 

            Go eat your “brain berries” today and start remembering!

Wild Blueberry Smoothie
Serves 2

Ingredients:
6 ounces wild blueberries (fresh or frozen)
6 ounces yogurt (vanilla or blueberry)
1 Tbsp honey (if plain yogurt is used)
1/2 cup ice (3 ice cubes)

Resources:

Peaslee, Kindy R.  “The Power of a Blue Diet.”  Today’s Dietitian.  2009.   

<http://www.todaysdietitian.com/newarchives/july2006pg32.shtml>

ADA’s Public Relations Team.  “Fueling a health brain.”  American Dietetic Association. 

<http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_4412_ENU_HTML.htm>

Breakfast IS the Most Important Meal of the Day!

Friday, April 23rd, 2010

Written by Senior UNL Dietetics Major Lynnie Vigneri

“Breakfast is the most important meal of the day.”

You’ve heard the saying your whole life but did you know that it is in fact true? Research has shown that eating a healthy breakfast to start your day is linked to benefits such as improved performance and concentration throughout the day, improved strength and endurance and can even help you get a nutritiously complete diet.

Despite this fact, breakfast still seems to be the most neglected or skipped meal of the day. Some miss breakfast in an effort to lose weight while others are just in too much of a hurry in the morning to make time for this essential meal. 

Here are some simple ways to incorporate a healthy breakfast into your busy day.

  • A small bowl of oatmeal and a glass of 100% juice is quick to prepare and full of nutrition to last through the morning.
  • A simple, easy to fix bowl of fortified cereal with low fat or fat free milk provides a substantial amount of nutrients.
  • A bagel sandwich with lean meat, such as turkey sausage, egg whites, and low fat cheese is full of filling carbohydrates, protein, dairy, and fiber. 

Start your day (and your engine) off right and try it if you don’ already eat breakfast.

Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents
Journal of the American Dietetic Association, Volume 105, Issue 5, Pages 743-760
G. Rampersaud, M. Pereira, B. Girard, J. Adams, J. Metzl