Food Start TODAY with Al: Brain-boosting granola and superfood smoothies

16:07  25 january  2021
16:07  25 january  2021 Source:   today.com

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A brain-healthy diet, rich in antioxidants and omega-3 fatty acids, can boost memory and learning while staving off neurodegenerative disorders, such as The foods we eat can have a big impact on the structure and health of our brains. Eating a brain - boosting diet can support both short- and

This superfood smoothie makes for the perfect on-the-go snack, but it also makes a It can also be the perfect midday- boost the body needs to get through a seemingly endless schedule of lecture and studying. Consuming cacao triggers the neurotransmitters in the brain that relay happy feelings.

As January comes to an end, some of us might have given up on our New Year's resolutions and planned lifestyle changes, but now is the time to recommit to your goals. Lifestyle coach and exercise physiologist Marco Borges stopped by TODAY to talk with Al Roker about how to be healthier in 2021.

Al Roker sitting at a table © Provided by TODAY

For Borges, it's all about building an environment that can lead to success, especially when it comes to diet. Another key is making sure you add some movement into your day: Borges said that people should avoid sitting for their entire workday and try to create some time where you can walk around.

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Try these superfood smoothies , which are packed with nutrients and simple to make. Smoothies are convenient because you can quickly throw the ingredients in a blender and you’ll have a meal that’s both drinkable and portable.

Superfoods are foods that are packed with nutrition like anti oxidants. By consuming these foods we help to build stronger bodies, a strong immune system, a more alert brain , and stronger bones. Our diets can act as both treatments and as preventative for certain health conditions.

"It's all about creating the environment that is conducive for the results that you want to see," said Borges. "If you keep your house full of cookies and chips and you're trying to avoid them, it's probably not going to be that easy. ... We want to fuel our health. We want to make sure that we (eat) good, clean food that are unprocessed, vegetables, fruits, seeds, legumes, grains that are good for us."


To start the day strong, Borges offered two useful recipes that can give your morning a boost.

"The beautiful thing, Al, is that what happens when you make this early decision in the morning, it's an early win," Borges explained. "One good action perpetuates another good action."

Get started with a smoothie

Borges said that a smoothie can be a great way to start your morning, but only if you're using the right ingredients.

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2 Superfoods for Smoothies . 3 Start with Basics. In today ’s society, we are exposed to so many environmental stressors, adaptogens may help our bodies maintain a If you’re just getting into healthy smoothies , forget this superfood list and start with everyday superfoods you probably already have

I make sure to start each day with a big bottle of water and one of my yummy superfood smoothies ! My smoothies give me a great boost of energy that I need

"At the end of the day, a smoothie can be a superfood fuel for the day, or it can be, like, a doughnut in a blender," Borges said. "It's about making sure that you're putting in foods from the earth, (like) raw vegetables. ... It's about creating the drink that you know will fuel you for the rest of the day. "

He explained that he typically starts the day with a superfood smoothie, packed with fruits and other ingredients he loves. Here is the recipe:

Superfood Smoothie Breakfast by Marco Borges

While you can adjust it to your own taste, Borges recommends including a base, such as almond or oat milk, plenty of fruits and vegetables, and some yogurt for extra nutrition and flavor. If you want an extra protein boost, try adding some plant-based protein powder.

"People are always wondering, 'If I don't do a traditional breakfast of like, scrambled eggs or bacon or ham, am I going to get the right amount of protein?' So my solve for that is always just add a little bit of protein in there," said Borges, who also recommended adding flax or hemp seeds.

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Today you can find pure, unsweetened cacao powder in health food and grocery stores How to use them. Add chia seeds to smoothies , cereal, and juices for a fiber and nutrient boost . Like so many superfoods , ground flaxseeds are a nourishing addition to smoothies , oatmeal, and baked goods.

Choose from your favorite smoothie flavors and ingredients—like immune- boosting berries, Greek yogurt, and even tea—to make yourself one of these delectable immune- boosting smoothies or smoothie bowls!For even more healthy recipes, be sure to sign up for our newsletter.1

To avoid an unintentionally unhealthy smoothie, make sure to skip ingredeints like commercially processed juices, which can have added sugars or high-fructose corn syrup and remove healthy nutrients like fiber.

"What we want to do is take all of these fruits and vegetables, throw them into a blender, (and) make your own juice," said Borges. "It's a lot cheaper. You're not throwing away some plastic bottle. It doesn't cost you $12, like some of those fancy juices does. ... For pennies you can make a super juice in your home."

Get ready in advance with homemade granola

If a smoothie isn't to your taste, or you don't have time in the morning to prep the drink, Borges recommends making homemade granola, which just takes a few minutes to prepare and can be added to a variety of foods like yogurt, or eaten on its own.

"You like pumpkin seeds? You like walnuts? You like almonds, cashews?" he asked. "Whatever nuts you like, raw nuts, you just toss them all in there."

Brain-Boosting Granola by Marco Borges

When buying nuts for granola, Borges recommends using raw nuts without added oils, salts, sugars or other sweeteners.

Add a touch of maple syrup, then toss the mixture and put it on a baking sheet. Bake it in the oven at 325° for 10 to 15 minutes.

Granola can also be added to overnight oats, which can be made in advance and eaten as desired.

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