Improving Your Memory Through Nutrition

Improving Your Memory Through Nutrition

by | Dec 10, 2017 | Koru Nutrition Blog

Feeling forgetful? Here are some nutrition strategies to get those memory cells working.

Eggs-ceptional memory!
Choline is vital in making acetylcholine, the memory neurotransmitter in our brains. Choline also helps to form important building material for nerve cells and the receptor sites for neurotransmitters. Eggs are excellent source of choline and is best to lightly boil, hard boil or gently scramble. They are cheap and quick and easy to prepare, which is great for busy families.

Fat-tastic for memory!
Phosphatidylserine is the “memory molecule” its role is to help the brain cells communicate as it is a vital part of the structure of the brains receptor sites. 60% of our brains are made of fats which is why it is important to ensure that we get enough of the good fats in our diet. Your brain and nervous system depend on the essential fats. Phospholipids are a type of fat that can be made in our bodies but getting it from food sources will boost your memory abilities more. These can be found in soy beans and liver and organ meats.

Eat Your Fish!
Omega 3’s and omega 6’s cannot be made in the body which is why they are called essential fats. There are billions of nerve cells that are used to transport messages around the brain and nervous system. The myelin sheath which surrounds the nerve and receptor sites helps the messages to be transported efficiently from one nerve to the next and this sheath is made up of approximately 75% fat, which is again why it is so important to get enough omega 3’s and 6’s in your diet. Supplementation can often be needed, as well.

Foods high in memory nutrients (choline, phospatidylserine, phospholipids and essential fatty acids)

  • Flax seed, hemp seeds, sesame seeds and pumpkin seeds
  • Organic or wild Salmon, mackerel, herring, sardines, anchovies, tuna
  • Evening primrose oil, borage oil, blackcurrant seed oil
      
Raw Memory Balls

These are a great quick and easy snack for the whole family to enjoy. They are high in omega 3 and 6, high in fibre and protein and are gluten and dairy free!

Ingredients:

  1. 1 cup of old fashioned oats
  2. 1/2 cup ground flax seed
  3. 1/2 cup almond butter
  4. 1/3 cup honey
  5. 1-2 tsp vanilla, to preference
  6. 1/2 cup chocolate chips or cocao nibs
  7. 1/4 cup sunflower seeds
  8. 1/8 cup raw pumpkin seeds

Directions:

  1. Combine all ingredients into one bowl and mix with spoon until fully combined.
  2. Place in refrigerator for at least 30 minutes to firm a little.
  3. Using hands, roll into 1″ balls.
  4. Place back in refrigerator in an airtight container until ready to eat. Will last at least a week
   The Health Benefits of Eggs

  • Contain Vitamin D – important for mood, bone health, and supporting the immune system
  • Contains lutein and zeaxanthin which is important for healthy eyes
  • Eggs contain about 6.28 grams of protein and also contain all nine essential amino acids and three of the non-essential amino acids.
  • One egg yolk has about 300 mcgs of choline, an important nutrient that helps to regulate the brain, nervous system, and cardiovascular system. A study at Boston University School of Medicine found that people who ate a lot of eggs and chicken, both of which contain choline, had lower rates of dementia as they aged.
  • One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat. The rest of the fat in eggs is heart-healthy monounsaturated and polyunsaturated fat.
  • They are low in calories (80 calories per egg) so a great food when you’re trying to lose weight.

 

Providing nutritional services for the Toronto/GTA, Hamilton, Barrie, Waterloo/Kitchener, Peterborough, London, Niagara and Ottawa regions.

For more information please go to:

 

Our head office address is: 129 Glenforest Road, Toronto, Ontario, M4N 2A1

The Importance of Staying Hydrated

The Importance of Staying Hydrated

by | Dec 10, 2017 | Koru Nutrition Blog

How to stay hydrated – the right way!

Maintaining proper hydration levels is extremely important not just for maximizing performance and recovery with physical activities, but for optimizing your overall health and well being.

If you’re not consuming adequate amounts of water multiple problems can occur, including:

  • Mental and physical fatigue
  • Slows down metabolism
  • Joint pain
  • Constipation
  • Poor memory
  • Poor digestion
  • Heartburn
  • Swelling and edema
  • High blood pressure


Find Out If You Are You Consuming Enough Water!
The ideal amount of water you should consume is your body weight in lbs. divided by 2 = number of ounces per day (One glass = 8 ounces).

Example: 150 lbs. divide by 2 = 75 ounces, 75 ounces divided by 8 = 9 glasses a day

Tips for Increasing Your Water Intake:

  • Start your day with a tall glass of water
  • Enjoy herbal teas over ice, such as peppermint or ginger
  • Keep a glass or water bottle on your desk and take small sips throughout the day
  • Have a glass of water before each meal
  • Track it. Pre-fill a jug with your required water for the day for a visual cue, or use an app to log your water intake


Consuming The Right Kind of Fluids
Not only is it important to make sure you’re taking in enough fluids, but what you drink also counts. If you’re physically active you may not only need to replace the water you have lost, but also your electrolytes such as sodium, potassium, calcium and magnesium. Electrolytes regulate our nerve and muscle function, our body’s hydration, blood pH, blood pressure and help with the rebuilding of damaged tissue. Unfortunately a lot of the sports/electrolyte drinks on the market are filled with sugars, artificial colourings, flavourings and additives and are not necessarily the healthiest option.

Here are 3 healthy alternatives to electrolyte replacement drinks to help rehydrate & restore electrolytes:

  • Combine 1 litre of water with one cup of orange juice and 1/2 teaspoon of sea salt
  • Combine 1 litre of water with 1 tablespoon of maple syrup and 1/2 a teaspoon of sea salt
  • Coconut water (watch the sugar content though some are high)

For more information on the importance of hydration, see this article.

      
Eat Your Water

Hydrating foods also count towards your water intake. Some of the top water rich foods include:

  • cucumber
  • lettuce
  • strawberries
  • celery
  • tomatoes
  • green peppers
  • watermelon
  • home made soups (hot or cold)
   Flavoured Water Ideas

Find water too plain? Try these healthy tips to add some flavour to your water:

Add a handful of fresh mint (scrunch it first to release flavour) to a jug of water with a squeeze of lemon or lime juice. Mint tastes fresh and delicious, and helps with good digestion.

Add 8 fresh basil leaves (scrunch first) and 3 cups of halved strawberries to a jug of water. Basil is anti-inflammatory and has antibacterial properties.

 

Providing nutritional services for the Toronto/GTA, Hamilton, Barrie, Waterloo/Kitchener, Peterborough, London, Niagara and Ottawa regions.

For more information please go to:

 

Our head office address is: 129 Glenforest Road, Toronto, Ontario, M4N 2A1

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