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HOW TO MAXIMIZE FOCUS &MENTAL CLARITY THROUGHOUT YOUR LIFE + Memory-Boosting Supplements, Foods, & Recipes
Y O U R U LT I M AT E R E S O U R C E F O R N AT U R A L L I V I N G
the HEALTHYBRAIN guide
2 3
contents
4What Is a
Healthy Brain?
6Cognizin® Citicoline:
A Potent Brain Health Nutrient
8Cognizin® Citicoline Research
10Living an
Active Life
12Raising
a Family
14Enjoying Life’s
Rewards: Retirement
16Brain Food Checklist
18Recipes
Think.
Citicoline.Cognizin Citicoline helps support focus and attention so you can go from work, to workout, to home without missing a mental beat*. Look for it on the label of your favorite brand.
Learn more at Cognizin.com
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Cognizin® is a registered trademark of KYOWA HAKKO BIO CO., LTD. Copyright © 2020 KYOWA HAKKO U.S.A., INC. All Rights Reserved.
Power your brain with Cognizin® Citicoline
Focus.
betternutrition.com
Editorial DirectorNicole Brechka
Creative DirectorRachel Joyosa
Executive EditorJerry Shaver
PublisherRob Lutz
Contributing Editor & Writer
Vera Tweed
Recipes courtesy of
CuisineatHome.com
Better Nutrition is published by Pocket
Outdoor Media. ©2020. All rights reserved. No part of this eBook may be reproduced without prior written permis-sion of the publisher. Better Nutrition does
not endorse any form of medical treatment. The
information present-ed here is not meant to diagnose or treat
any medical condition. We urge you to see a
physician or other med-ical professional before undertaking any form of
medical treatment.
4 5
The brain is an amazing organ. Compared to other parts of the human body, it’s relatively small—the size of about two clenched fists—and weighs only about three pounds. But it’s faster and more powerful than a supercomputer.
The brain enables so many functions that we tend to take for granted every day, from breathing and moving to seeing, hearing, tasting, smelling, thinking, focusing, remembering, and feeling. And although we rarely pay much attention to these ongoing processes, they never stop—even when we’re asleep.
Signs of a Healthy BrainWhen our brain is functioning at its best, we feel on top of our game. A healthy brain helps us in many ways, enhancing our ability to:
* Focus and concentrate on tasks
* Control our attention
* Remember important things
* React quickly and efficiently to situations in our environment
* Deal with stressful situations
* Learn new skills
* Maintain a stable mood
* Have good physical balance
* Easily make decisions
* Perform efficiently in competitive games and sports
What is aHEALTHY BRAIN?
Did You Know? * The brain contains 100 billion neurons, microscopic nerve cells
that send and receive signals.
* It would take you more than 3,000 years to count all those neurons individually.
* Another trillion cells support the brain’s structure.
* Blood vessels in the brain are almost 100,000 miles long.
* The brain generates enough electricity to power a small lightbulb.
Today’s ChallengesOur world is increasingly complex and demanding, with 24/7 news cycles, demanding schedules, the constant stream of social media, and other life challenges. These put a higher demand on the brain at all stages of life, from attending school and developing a ca-reer to raising a family and phasing into retirement.
At any age, it’s easy to feel as though our attention is being pulled in too many directions and to have trouble focus-ing, concentrating, or remembering
things. But the right foods and lifestyle strategies can enhance brain health and performance. In addition, a targeted brain supplement— citicoline—can provide extra support.
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What Is Citicoline?Citicoline is a brain nutrient that is produced internally in the human body. It is essential for manufacturing vital neurotransmitters, building and protecting brain cells, and generating energy within every brain cell.
The levels of stress in today’s world increase our demand for citicoline, but imperfect diets make it difficult for our bodies to produce enough.
Cognizin® Citicoline: A Potent BRAIN HEALTH NutrientThe brain has a high demand for energy. It makes up only two percent of an average person’s weight but consumes 20 percent of the entire body’s energy. Citicoline is a dietary supplement ingredient that works in a unique way to nourish the brain.
Sources of CiticolineCiticoline cannot be obtained from food. The human body makes citicoline from choline, a nutrient that is found in foods but is generally not consumed in adequate amounts. An overall poor diet contributes further to lack of choline.
Government surveys have found that only eight percent of American adults meet their daily requirements for cho-line. Beef liver—rarely eaten today—is the richest source of choline. Egg yolks, but not whites, are another good source.
Choline is also found in some multivita-mins and other supplements. However, it isn’t the same as citicoline.
The Added Benefits of Citicoline vs. Choline According to Natural Medicine Journal, citicoline is a source of choline and, therefore, provides all of the benefits of choline. Both choline and citicoline sup-port phospholipid metabolism, acetyl-choline production, and cell signaling.
But citicoline is also a source of cytidine. And it is this cytidine compo-nent that gives citicoline an advantage over choline.
Cytidine provides additional benefits for the brain. It enhances growth of brain cells, it increases production of multiple neurotransmitters, and it boosts energy production within brain cells—signifi-cantly more than choline alone.
The nutrients in citicoline work togeth-er synergistically. The citicoline from supplements is identical to naturally oc-curring citicoline produced internally in the human body. In studies, an innova-tive form of citicoline—Cognizin®—has been shown to be effective in enhancing focus, attention, mental performance, and memory.
Choline (mg)
Beef liver, pan fried 3 oz. 356
Chicken gizzards, cooked 1 cup diced 151
Egg, hard boiled 1 large 147
Pickled Atlantic herring 1 cup 146
Soy protein powder 1 scoop 141
Beef, top round 3 oz. 117
Oysters, cooked 3 oz. 110
Soybeans, roasted ½ cup 107
Chicken breast, roasted 3 oz. 72
Lean ground beef, broiled 3 oz. 72
Whey protein isolate powder 1 scoop 65
Brussels sprouts 1 cup 64
Broccoli 1 cup chopped 62
Shiitake mushroom, cooked ½ cup pieces 58
Red baked potato with skin 1 large 57
Wheat germ, toasted 1 oz. 51
Canned kidney beans ½ cup 45
Quinoa 1 cup 43
White tuna, canned in water 3 oz. 25
Peanuts, dry roasted ¼ cup 24
Food Sources of CholineThe recommended daily intake of choline is 550 mg for men and for women who are breastfeeding, 450 mg for pregnant women, and 425 mg for all other women. Here are some food sources of choline:
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Cognizin® Citicoline RESEARCHMore than a thousand studies have examined the role of citicoline in human health. Many of the recent human clinical trials for citicoline have been conducted on a proprietary form of citicoline called Cognizin®, which is an ingredient in many of the leading brain health products. It is important to note that this research has been done on healthy adults and adolescents.
One study used brain imaging techniques to investigate changes in the brain among people who took Cognizin. Brain scans showed several changes after taking 500 mg daily for six weeks: enhanced structure of brain cell membranes; increased energy and electrical activity in the frontal lobe of the brain, which influences focus and attention.
Cognizin Science SnapshotRecent studies that tested the effects of Cognizin on healthy people found that it promotes:
Better focus and fewer errors: At the University of Utah in Salt Lake City, researchers compared the effects of Cognizin and a
placebo in a group of 60 healthy women between the ages of 40 and 60. The women were divided into three groups: one group took 250 mg of Cognizin daily, another group took 500 mg, and the rest took a placebo.
At the start of the study, all the women were given a battery of comput-er tests that measured their ability to focus and sort information. They were retested after taking either the supplement or placebo for 28 days.
Compared to women who took a placebo, those who took either dose of Cognizin made fewer errors and performed significantly better on the second round of computer tests.
Sustained attention and faster reaction: A study of 75 healthy adolescent boys compared the effects of a placebo and either 250 or
500 mg daily of Cognizin taken for 28 days. At the beginning and end of the study, the teens took a computerized test that measured attention and required finger tapping in response to certain questions or signals, to measure reaction time.
Compared to those who took a placebo, teens who took Cognizin were better able to sustain attention, improved their accuracy, and had shorter reaction times. In addition, their impulsiveness decreased.
Improved memory: Some memory loss is considered a normal part of the aging process, even among people who are healthy and
have not developed any neurological disease. In a recent study (2020), researchers tested Cognizin supplements on 100 people between the ages of 50 and 95 who were in such a situation—healthy but experiencing some age-related memory impairment.
Half the study participants took a placebo while the other half took 500 mg of Cognizin daily for 12 weeks. They were given computerized memory tests before and after the study regimen.
At the end of 12 weeks, tests showed improvements among those taking Cognizin in episodic, short-term spatial, and working memory. Participants’ experience and blood tests indicated that there were no adverse effects.
How Cognizin Is MadeCognizin is a patented form of citicoline that is a non-GMO, allergen-free, vegan supple-ment made by a fermentation process. The safety of Citi-coline has been demonstrated in studies in which partici-pants ingested more than the recommended dosage of 250–500 mg per day. Cognizin is considered safe for dietary sup-plements, foods and beverages.
Cognizin was introduced to the United States more than 30 years ago and is an ingredient in many supple-ments and energy drinks. By itself or in formulas to meet specific needs, it can enhance mental performance and brain health at any stage of life.
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Athletes, body builders, weekend warriors, and anyone who is routinely physically active knows that mental focus is a key compo-nent of peak athletic performance. It’s just as essential as physical training. In competitive sports and esports—organized videogame events—the demand for mental stamina is even more demanding.
A certain amount of physical activity enhances mental function, but as it becomes more intense, it places a high demand on the brain. Unlike muscles, the brain does not store energy and needs nourishment to continually generate enough to meet the moment’s needs.
Eating for Mental EnduranceEating a diet of freshly prepared whole foods is always optimum, but busy training schedules, combined with other activities, often mean relying on less nutritious but more convenient options. Protein powders and branched chain amino acids can provide added fuel for muscles and help them recover after workouts. But these don’t specifically target focus, attention, or overall brain health.
living an active lifeMaintain a healthy brain throughout the stages of your life with the following tips.
Workout RecoveryThere’s a popular idea that since exercise is good, more is better—but it doesn’t always work that way. Training too long or too hard, or not allowing enough time between workouts to recover, can deplete both physical and mental energy. Busy schedules don’t always allow for enough sleep or downtime, compounding the problem.
The extra stress puts more demand on the brain and can make it more difficult to focus, sustain attention on important tasks, and avoid distraction. Multitasking makes things even more challenging.
Brain and Energy BoostersMany people turn to energy drinks as a pick-me-up and to boost concentration. However, many products are high in sugar, contain artificial colors and flavors, and are a source of empty calories.
Healthier versions of energy drinks do not contain sugar or artificial additives. To boost mental energy, they may contain citicoline and other nutrients for targeted support of the brain.
C4 Smart EnergyA carbonated energy drink, C4 Smart Energy contains no artificial colors or flavors, no sugar, and has zero calories. Active ingredients include:
* Cognizin citicoline for focus, attention, and mental energy.
* Caffeine naturally derived from tea (InnovaTea).
* N-Acetyl-L-Tyrosine, an amino acid that enhances production of neurotrans-mitters such as dopamine to support mood and mental performance.
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Parental BurnoutJuggling careers and child rearing, parents deal with stressful schedules and heavy demands to multitask. Lack of sleep and time to unwind compound the challenges, making it difficult to focus and concentrate attention on important tasks.
In addition to managing schedules to aim for more sleep and some time to relax, the right nutrition can help.
Healthy Origins Cognizin CiticolineThis daily supplement of Cognizin, a patented form of citicoline, supports focus, attention, memory, and overall brain health. The product is also called CDP-choline, another way of describing citicoline. With 250 mg Cognizin per capsule, Healthy Origins Citicoline CDP-Choline can be taken once or twice per day. It is non-GMO, vegan, and safe for both mom and dad. Multitask like a boss with Healthy Origins Cognizin Citicoline.
Raising children presents a whole new set of challenges for the brain, so much so that “mom brain” has become a popular way to describe lapses in focus, attention, and forgetfulness when caring for a young child. According to scarymommy.com, symptoms may include:
* Forgetting where you put your keys or phone.
* Stopping mid-sentence because you lost track of what youwere going to say.
* Trying to unlock your front door with the car key.
* Struggling to remember your own phone number.
* Putting your cup of coffee down on the counter and thenpouring yourself another cup.
A woman’s body undergoes many hormonal changes during pregnancy and after giving birth, but research is showing that “mom brain” is not only a result of such changes. Rather, there are changes in the brain—in both women and men—triggered by caring for a child.
Kids Change Women’s and Men’s BrainsA study in Israel monitored changes in the brain while parents watched videos of themselves interacting with their newborn baby. To observe changes, researchers used brain scans and measured levels of oxytocin—the hormone associated with bearing children and social bonding.
The study showed similar changes in the brains of mothers and fathers and in couples of the same sex. They also found increases in oxytocin in both men and women. These changes indicated parents’ heightened emotional responses and increased empathy, vigilance, and motivation toward their children.
The study concluded that the degree to which fathers’ brains react correlates with the amount of time they spend with their children and how involved they are in raising them. Since many fathers are very involved in parenting today, and may be the main care-giver, their brains can benefit from extra nutritional support.
raising a family
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Nordic Naturals Omega FocusIn some supplements, Cognizin is combined with other, syner-gistic nutrients such as fish oil. For example, the ingredients in Nordic Naturals Omega Focus are:
* Cognizin citicoline for memory, attention, and mental focus.
* Fish oil for healthy omega-3 fatty acids to support brain structure and reduce inflammation.
* Bacopa monnieri, an herb traditionally used to enhance memory and reduce anxiety and stress.
The size of the brain begins to decline after age 40, at the rate of about 5 percent per decade. However, there is evidence that new brain cells continue to develop and grow throughout life, a mech-anism that can help to preserve healthy brain function.
The brain is nearly 60-percent fat, and the fats in fish and fish oil support healthy brain tissue and function. Studies show that higher levels of these fats correlate with healthier brain structure and better memory and overall mental performance.
In addition, fresh fruits and vegetables provide antioxidants and other nutrients that help to protect the brain against age- related decline.
Exercise Keeps the Brain YoungAt any age, regular exercise enhances brain function. Aerobic exercise that raises heart rate is especially beneficial.
Researchers at the University of Texas Southwestern Medical Center in Dallas compared the effects of aerobic and stretching programs in 30 people age 60 or older. Half the group did aerobic workouts while the other half did stretching exercises. Both programs were followed for one year.
Those in the aerobic group improved their scores on memory tests by 47 percent, while improvement in the stretching group was minimal. Brain scans showed that the aerobic program increased blood flow to areas of the brain that play an important role in memory function.
Nutrition Improves MemoryA well-nourished brain is better able to maintain good memory, focus, and mental energy to enjoy time with grandchildren, keep up with new technology, learn new skills, and enjoy golf, tennis, and other activities. In addition to a healthy diet, Cognizin citico-line has been proven to improve memory in older people.
enjoying life’s rewards: retirement
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A variety of whole foods, freshly pre-pared, is the foundation of a diet that enhances all aspect of health throughout life. For better memory and overall brain function at all ages, studies have found these foods to be especially beneficial:
✓ Fatty FishThese oily fish that are rich in omega-3 fats and low in mercury are the best choices:
* salmon
* sardines
* mackerel
* herring
✓ Leafy and Cruciferous VegetablesLeafy greens and cruciferous vegetables pack a combination of nutrients that support a healthy brain and help to eliminate toxins. Studies have found that people who eat these daily have better memory and better mental function as they age.
* Leafy greens include spinach, kale, collard greens, beet greens.
* Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, and cabbage.
✓ BerriesAlthough all fruit contains a variety of nutrients, blueberries and other berries have the strongest links to better brain health.
✓ Nuts and SeedsThese are vegan sources of omega-3 fats and vitamin E and have been linked with better brain health in studies. Good choices include:
* Walnuts, almonds, hazelnuts, and Brazil nuts.
* Chia, flax, and pumpkin seeds.
✓ Dark ChocolateThe active ingredient is cacao. It contains flavonoids: antioxidants linked to brain health. Studies have found that these flavonoids encourage blood flow and the growth of new blood vessels in the brain, and also increase healthy brain activity. Look for:
* Dark chocolate that contains at least 70% cacao.
✓ Coffee and TeaBoth contain antioxidants that enhance brain function. To get full benefits, avoid brews with sugar or artificial additives.
✓ AvocadosThe fat in avocados supports the structure of brain cells. In addition, one study found that avocados increase levels of lutein, an antioxidant that is concentrated in the brain and eyes, and improves memory, focus and attention.
✓ LiverDense in nutrients that are essential for overall health, liver is a rich food source of two vitamins that are especially important for brain function: choline and B12.
✓ Whole EggsEggs are a good source of protein and the yolk is rich in essential choline, folate, and vitamins B6 and B12, which may slow down age-related brain shrinkage and decline.
✓ TurmericThe spice that gives curry its bright yellow color—but not its heat— turmeric boosts a hormone that helps brain cells grow. The spice is linked with better memory and mood and less age-related mental decline. Turmeric it can be added to virtually any food or beverage as it doesn’t have any distinct taste.
brain food checklist
Mind.
Connection.Cognizin Citicoline helps support focus and attention so you can go from work, to workout, to home without missing a mental beat*. Look for it on the label of your favorite brand.
Learn more at Cognizin.com
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Cognizin® is a registered trademark of KYOWA HAKKO BIO CO., LTD. Copyright © 2020 KYOWA HAKKO U.S.A., INC. All Rights Reserved.
Stay focused & engaged with Cognizin® Citicoline
Muscle.
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Blueberry Salad with Arugula & Grilled Corn
Makes 4 cups Total time: 10 minutes
FOR THE VINAIGRETTE 1 Tbs. white wine vinegar 1 Tbs. fresh lemon juice 1 Tbs. extra-virgin olive oil Salt and black pepper to taste Whisk together vinegar, lemon juice, and
oil until well mixed. Season with salt and pepper.
FOR THE SALAD2 ears sweet corn, grilled 1 cup fresh blueberries 4 cups arugula ½ cup sliced scallions
Cut the kernels off the ears of grilled corn. Toss together corn kernels, blueberries, arugula, and scallions. Before serving, drizzle vinaigrette over salad; toss until evenly coated.
Per serving: 270 cal; 3g prot; 29g total fat (5g sat fat); 3g carb; 0mg chol; 150mg sod; 1g fiber; 1g sugar
berries
Broiled Salmon with Honey-Mustard Sauce + Broccoli-Olive Slaw
Makes 4 servings (1/2 cup sauce) Total time: 20 minutes
FOR THE SAUCE, WHISK: 2 Tbs. spicy brown mustard 2 Tbs. Dijon mustard 2 Tbs. honey 1 Tbs. extra-virgin olive oil 1 Tbs. fresh lemon juice 1 Tbs. fresh thyme leaves 1 tsp. minced fresh garlic
FOR THE SALMON, ARRANGE: 4 wild salmon fillets (4–5 oz. each),
skinned Juice of ½ lemon Salt and black pepper Lemon slices Fresh thyme sprigs
Preheat broiler with rack 6 inches from element. Line a baking sheet with foil and coat with nonstick spray; set aside. For the sauce, whisk together brown mustard, Dijon, honey, oil, 1 Tbs. lemon juice, 1 Tbs. thyme, and garlic in a bowl. For the salmon, arrange fillets on prepared baking sheet. Drizzle fillets with juice of ½ a lemon and season with salt and pepper. Broil fillets until firm and cooked through, 5–7 minutes. Serve fillets with sauce and lemon slices; garnish with thyme sprigs.
Per serving: 270 cal; 3g prot; 29g total fat (5g sat fat); 3g carb; 0mg chol; 150mg sod; 1g fiber; 1g sugar
Broccoli-Olive Slaw
Makes 4 servings (4 cups) Total time: 10 minutes
3 Tbs. extra-virgin olive oil 2 Tbs. white wine vinegar 2 Tbs. spicy brown mustard or Dijon
mustard1 Tbs. minced shallots 2 tsp. honey ¼ tsp. red pepper flakes
COMBINE: 1 bag organic broccoli slaw mix (10 oz.) ¹/3 cup sliced pimento-stuffed green olives Salt to taste ¼ cup chopped fresh chives
Whisk together oil, vinegar, mustard, shallots, honey, and pepper flakes for the vinaigrette in a small bowl. Combine slaw mix and olives in a large bowl; toss with vinaigrette. Season slaw with salt and chill until ready to serve. Stir in chives right before serving.
Per serving: 270 cal; 3g prot; 29g total fat (5g sat fat); 3g carb; 0mg chol; 150mg sod; 1g fiber; 1g sugar
Salmon & Cruciferous Vegetables
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Matcha-Honeydew Smoothie
Makes 4 cups Total time: 10 minutes
1 cup chilled honeydew melon chunks½ cup coconut yogurt, vanilla (or yogurt of
your choice)1 Tbs. lemon juice1 tsp. matcha green tea powder1 tsp. honey (or to taste)1 scoop vanilla protein powder (optional)
Place all ingredients in blender, and blend until smooth.
Per serving: 270 cal; 3g prot; 29g total fat (5g sat fat); 3g carb; 0mg chol; 150mg sod; 1g fiber; 1g sugar
green tea matcha powder
Trail Mix Clusters with Dark Chocolate
Makes 24 clusters Total time: 15 minutes + chilling
TOAST: ½ cup raw whole almonds ½ cup raw walnuts ½ cup hulled pepitas ½ cup shelled pistachios
STIR IN: ½ cup dried cranberries ½ cup dried tart cherries
MELT: 4 oz. bittersweet bar chocolateChopped Coarse sea salt (optional)
Preheat oven to 350°F. Line a baking sheet with waxed paper or parchment paper. Toast almonds, walnuts, pepitas, and pistachios on a separate baking sheet in oven until golden and fragrant, 10–12 minutes; transfer to a bowl. Stir in cranberries and cherries. Melt chocolate in a bowl in a microwave in 1-minute increments, stirring after each minute. Stir in nut and fruit mixture to coat with chocolate. Scoop mixture with a tablespoon measure onto prepared baking sheet. Sprinkle salt onto clusters and chill until set, about 15 minutes. Store clusters in an airtight container up to 1 week.
Per serving: 270 cal; 3g prot; 29g total fat (5g sat fat); 3g carb; 0mg chol; 150mg sod; 1g fiber; 1g sugar
nuts & dark chocolate
22 23
Spanish Egg Salad
Makes 8 servings (4 cups) Total time: 25 minutes
PLACE: 12 organic, pasture-raised eggs
CRISP: ½ cup diced Serrano ham 2 tsp. olive oil
WHISK: ½ cup olive oil mayonnaise 2 Tbsp. Dijon mustard
ADD: ½ cup sliced pimento-stuffed green olives ¹/3 cup minced Spanish onion ¼ cup chopped fresh parsley Salt and black pepper to taste Bibb lettuce leaves Spanish paprika
Place eggs in a saucepan. Add cold water to cover them by 1-inch. Cover pan, bring water to a boil, then remove pan from heat. Let eggs stand, covered, 12 minutes; drain. Cover eggs with ice water. To peel, crack eggs all over on a flat surface, then peel under cold, running water. Dry peeled eggs with paper towels and transfer to a bowl. Chop eggs with a pastry blender or fork until chunky. Crisp ham in oil in a skillet over medi-um heat, stirring occasionally, 4–5 minutes; drain on a paper-towel-lined plate. Whisk together mayonnaise and Dijon, then stir into eggs. Add olives, onion, parsley, and ham; season with salt and pepper. Serve egg salad in lettuce leaves and sprinkle with paprika.
Per serving: 270 cal; 3g prot; 29g total fat (5g sat fat); 3g carb; 0mg chol; 150mg sod; 1g fiber; 1g sugar
eggs
Avocado Hummus with Toasted Pita Chips
Makes 1½ cups hummus, 24 chips Total time: 30 minutes
FOR THE HUMMUS2 garlic cloves 1 cup lightly packed parsley 1 cup canned drained chickpeas, rinsed 1 avocado, halved and pitted 2 Tbs. lemon juice 2 Tbs. olive oil 1 tsp. toasted sesame oil Salt to taste Olive oil
Preheat oven to 425°F. Mince garlic for the hummus in a food processor. Add parsley and process until minced. Add chickpeas, avocado, lemon juice, 2 Tbsp. olive oil, sesame oil, and salt; process until smooth, 1–2 minutes, scraping the side of the bowl. Transfer hummus to a serving bowl and drizzle with olive oil.
FOR THE CHIPS— 3 pitas (7-inch) 2 Tbs. olive oil Salt
Brush both sides of pitas with 2 Tbs. olive oil, then cut into wedges. Arrange on a baking sheet, sprinkle with salt, and bake until gold-en, 5–7 minutes.
Per serving: 270 cal; 3g prot; 29g total fat (5g sat fat); 3g carb; 0mg chol; 150mg sod; 1g fiber; 1g sugar
avocado
24 25
Turmeric Chicken with Spinach
Makes 2 servings Total time: 30 minutes
COMBINE: 2 tsp. ground turmeric ½ tsp. ground cumin ¼ tsp. ground cinnamon ¼ tsp. red pepper flakes 2 boneless, skinless organic chicken
breasts, (5–6 oz. each), cubed and seasoned with salt and black pepper
HEAT: 2 Tbs. olive oil ¾ cup diced onion 2 tsp. each minced fresh garlic and ginger
ADD: 1 cup diced tomatoes 1 cup canned coconut milk
OFF HEAT, STIR IN: 1½ cups fresh spinach 1 Tbs. fresh lime juice Salt and black pepper to taste
Combine turmeric, cumin, cinnamon, and pepper flakes; toss with chicken until well coated. Heat oil in a sauté pan over medi-um-high until shimmering.
Sear chicken until brown on all sides, 3–4 minutes. Add onion, garlic, and ginger to pan and cook until onion begins to soften, 2–3 minutes. Add tomatoes and coconut milk to pan, scraping up any brown bits. Reduce heat to medium-low and simmer until chicken is tender and sauce coats the back of a spoon, about 6 minutes. Off heat, stir in spinach and lime juice; season with salt and pepper.
Per serving: 270 cal; 3g prot; 29g total fat (5g sat fat); 3g carb; 0mg chol; 150mg sod; 1g fiber; 1g sugar
turmeric
Ginger Beef & Bok Choy Stir-Fry
Makes 4 servings (7–8 cups)
FOR THE SAUCE, WHISK: ¼ cup low-sodium organic beef broth 2 Tbs. each dry sherry, oyster sauce,
and low-sodium soy sauce 1 Tbs. cornstarch 1 Tbs. chili garlic sauce 1 tsp. honey or monk fruit 1 tsp. sesame oil ¼ tsp. beef base
FOR THE STIR-FRY, HEAT: 1 Tbs. peanut oil 1 lb. organic sirloin steak, seasoned with
salt and black pepper 3 Tbs. minced fresh ginger 2 Tbs. minced fresh garlic 8 cups chopped bok choy 2 cups sliced white onions Toasted sesame seeds
For the sauce, whisk together broth, sher-ry, oyster sauce, soy sauce, cornstarch, chili garlic sauce, brown sugar, sesame oil, and beef base; set aside. For the stir-fry, heat peanut oil over high in a wok or large skillet. Sear steak until an instant-read thermometer registers 130°F, about 3 minutes per side. Transfer steak to a plate, loosely tent with foil, and let rest 3–4 minutes. Add ginger and garlic to the wok and stir-fry 10–15 seconds. Add bok choy and onions; stir-fry until bok choy wilts, 2 minutes. Slice steak into bite-sized pieces and add it, any accumulated juices, and sauce mixture; stir-fry until sauce thickens, 1 minute. Serve stir-fry with rice and garnish with sesame seeds
Per serving: 270 cal; 3g prot; 29g total fat (5g sat fat); 3g carb; 0mg chol; 150mg sod; 1g fiber; 1g sugar
beef
26
Mind.Memory.Connection.Get your daily brain boost with Cognizin® CiticolineCognizin Citicoline helps support memory so you can stay mentally focused and energized, whether it is getting ready for your next big presentation or spending time with the grandkids.* Look for it on the label of your favorite brand.
Learn more at Cognizin.com
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Cognizin® is a registered trademark of KYOWA HAKKO BIO CO., LTD. Copyright © 2020 KYOWA HAKKO U.S.A., INC. All Rights Reserved.
