Food for thought

If you are anything like me and still crawling out of the brain fog induced by long-COVID, or simply experiencing the glory of aging, there are quite a few foods you can add to or increase in your diet to help give your brain a boost.

The saying, “You are what you eat” has some merit. There are certain foods that can literally boost your brain power and help cut through the fog. Believe it or not, for all the hate it gets, there are two compounds in coffee that have some positive effects on your brain: caffeine and antioxidants. The right amount of caffeine keeps your brain alert by blocking chemicals that can make you sleepy, as well as boosting your “feel-good” neurotransmitters. There is also evidence that coffee can improve concentration. Some people say that they feel like a “zombie” if they skip their morning coffee. Over the long term, coffee can reduce the risk of certain neurological diseases such as Alzheimers and Parkinsons. This could be due you should have two handfuls a week. A more commonly known benefit of blueberries is that they reduce the risk of heart attacks by 34%. That’s no small number. Blueberries are also proven to decrease inflammation, but aside from physical benefits, they also improve brain function including memory recall and reduced depression symptoms, so whether a smoothie or parfait topping, or simply raw dogging a handful of those little bad boys, adding blueberries to your diet is nothing will yield nothing but positive results and a decreased risk of cognitive decline.

Fish has always been known to be good for promoting brain health, the fattier, the better. Some varieties of fish are high in Omega-3, a fatty acid known to be beneficial to the brain by providing it more oxygen which allows us to retain new nitive function, better mood, enhanced memory and ability to retain information as well as reduced risk of depression. Nuts are also high in protein which can help keep you full as well as build muscle, so if you aren’t allergic, start sprinkling them on your morning yogurt or frozen treats or use nuts in lieu of croutons on your salad.

Broccoli is another vegetable that is rich in brain-healthy antioxidants like vitamin C and flavonoids. Other leafy “super” greens such as kale, spinach and collards have similar properties and are extremely healthy options. Come to think of it, this entire list (aside from mushroom coffee) was part of the basic daily diet suggestions featured in the and anti-inflammatory properties, can help rebuild damaged neural cells in the brain. to the antioxidants. Coffee should be enjoyed in moderation…and by moderation, I mean, hook it to my veins.

Mushroom coffee is growing in popularity — no, not that kind of mushroom. You may have seen ads for it on your social media timeline. The idea of adding mushrooms to your diet is nothing new, it goes back thousands of years to traditional Chinese medicine, but what are the brain boosting benefits of drinking this “mushroom coffee?” Apparently, there is evidence that mushroom coffee supports your memory and can reduce stress and help you sleep better. While the blend typically includes reishi, chaga, lions mane or cordyceps, it also contains some coffee beans, but has less caffeine than a regular cup of joe, and with that, it does give a bit of an energy boost. There isn’t a lot of research to support all the hype around it, but if regular coffee makes you feel jittery, consider giving it a try. Popular brands include Ryze, MUD\WTR and RASA.

Blueberries are both delicious and nutritious. A recent study from the Journal of Gerontology found that blueberries can help reduce blood pressure. They believe it could be due to a type of flavonoid that gives blueberries their bright blue color, called anthocyanin, that provides antioxidants. They improve lung function as well, again, thanks to that flavonoid, anthocyanin. They say for this benefit, information and remember old information. The best fish to consume for these benefits include salmon, tuna and herring. If you are not into seafood, you can also pick up fish oil capsules at your local grocery store or pharmacy that will do the trick as well! Aside from just Omega-3, fish can be a good source of selenium and vitamin D which both have anti-inflammatory properties which promote blood vessel health and can even stave off cognitive decline and possibly memory disorders. Unlike mushroom coffee, the benefits of diets with higher fish consumption have been studied and proven time and time again.

Sometimes you feel like a nut, sometimes you don’t want to feel like a nut, and that’s why it is important to consume nuts. They made the food pyramid after all. Daily nut consumption can increase blood flow in important centers of the brain such as the frontal lobe and bilateral prefrontal cortex. In layman terms, nut consumption promotes better cog- classic reference book I read during both of my pregnancies. I was trying to grow smart babies, and, for the most part, I succeeded. I even started putting steamed broccoli on my cheeseburgers. As far as brain boosting, broccoli takes things a step further and is great for brain building. A study suggests that sulforaphane in broccoli, which has both antioxidant

Finally, because I know you all have been waiting for something sweet, Dark Chocolate is amazing for brain health. It is maybe more bitter than sweet, but high flavanol coca can improve blood flow to the brain, especially in young adults! It can improve everything from attention and focus, verbal learning, and memory. Because the brain uses so much oxygen, it is more susceptible to free-radical damage, and dark chocolate can literally help prevent that, meaning from age spots to wrinkles, preventing free radicals from entering your brain can also prevent them from affecting your outward appearance. Not all dark chocolate is created equal though, make sure it is at least 70% cocoa. The best part about it, the results are immediate; so if you have an important presentation or test coming up, it may help to eat a square of dark chocolate beforehand…Or, you, know, drink coffee/mushroom coffee, eat some blueberries or broccoli but maybe skip the fish because there is nothing worse than when someone heats up fish in the break room. Blech. 

By ASHLEY HANLEY Guest Contributor

Agood burger can be the perfect touch to the start or end of a fun-filled summer day. But with so many options, it can be tough to decide what to get.

We took a look at some of the burger joints around Southern Minnesota and had the owners make their case for why you should swing on in and give their special recipe a try.

We started at Wagner’s Pool Hall in Owatonna. Walt Wagner was the original owner back in 1951. While there has been some changes to the menu, workers and community, there’s been at least one staple that has lasted literally decades: the grill.

Current owner, Dan Kubista, took over in September 1989. He kept the open grill concept, and the original grill that has been around since the early 1960s, making for a trip down memory lane.

“We have an open kitchen concept, and you can watch us cook all of your food at the counter,” Kubista said.

This welcoming atmosphere sits nicely with the family-friendly mantra.

“We are a small family run business who believes in good quality product for the money spent,” Kubista said. “We offer simple ground beef and cheese burgers. Double and singles. We recently started offering specialty burgers Wednesday evenings that change every week. They are around a quarter pound in weight.”

Kubista is on the grill almost daily. He knows the ins and out of the business and has all of the “counter talk” that customers enjoy.

“Burgers and fries are our main items we also have tater tots, pool tables, and a great