Brain Health

cuses on lower sodium and more berries. Both emphasize the importance of socializing -- not eating alone -- and if you have a glass of red wine, have it with dinner.

Eat more fish. When is the last time you had fish for dinner? If you can’t remember, you may need a brain boost -- from what you’re eating. Research suggests that improved memory is just one of many brain-boosting benefits associated with eating more fish. You’ve likely heard that omega-3 fatty acids are good for your health. But docosahexaenoic acid, or DHA, goes straight to your brain. DHA is an omega-3 fatty acid that is required to keep the brain functioning normally and efficiently. Brain and nervous system tissues are partly made up of fat, and research suggests they have a special preference for DHA over other types of fatty acids. Several studies have linked DHA deficiencies to more serious cognitive problems than occasional forgetfulness. Low levels of DHA have been associated with a greater risk of Alzheimer’s disease in later years. To reap the benefits of DHA, it’s best to maintain a consistent intake of DHA-rich foods. The 2020-2025 Dietary Guidelines for Americans recommends adults consume at least 8 ounces of seafood per week. That’s equivalent to two 4-ounce servings of fish. Oily fish such as salmon, tuna, Atlantic mackerel, herring and trout are great sources of DHA. When you get cooking, think broiling or grilling -- the extra fat from deep frying is counterproductive when there’s lean protein on the menu. Choose varieties that are lower in mercury levels more often, such as salmon or freshwater trout. Meanwhile, shark and swordfish are choices to limit due to high mercury levels.

Exercise. Regular exercise lessens the risk of brain decline, memory problems and dementia. It also seems to improve brain function in those who already have dementia. Gardening, walking, swim- ming or even dancing for 30 minutes can all help your memory.

The bottom line is what you eat -- and how often you move -- can make a difference in keeping your memory sharp. And there’s plenty of research to back it up.

Q and A

Q: What are the differences between peaches, nectarines and apricots? Can they be interchanged in recipes?

A: They can all be interchanged in a recipe, but here’s how to know the difference. Peaches have fuzzy skin; nectarines are smooth. Both peaches and apricots are yellow-orange and have a fuzzy skin, but apricots are much smaller than peaches and nectarines. They are also not as sweet or juicy. To substitute apricots for peaches in baking, you may need to increase the sugar and liquid.

Recipe

We’re officially in summer. So what is a good summer plate? Try these Sheet Pan Fish Tacos. Flaky white fish turns taco, with minimal cooking and cleanup. Use light sour cream to lower the fat. And use whole wheat or lower carb tortillas to boost the fiber and lower the carbs. The leftover chipotle sour cream can be stored for up to five days and repurposed as a tortilla chip dip. Just be sure to choose the whole-grain tortilla chips.

SHEET PAN FISH TACOS

Servings: 6

5 tablespoons olive oil

1 tablespoon chili powder

1 teaspoon paprika

1 teaspoon cumin

1 teaspoon onion powder

1 teaspoon salt

1/4 teaspoon black pepper

Four 5-ounce skinless mahi-mahi or tilapia fillets, thawed

4 cups coleslaw mix

1/2 cup fresh cilantro, finely chopped

1 jalapeno pepper, seeded and minced

Singing a Different Tune

BY TRACY BECKERMAN

I’m a relatively quiet sleeper. I don’t talk in my sleep. I don’t snore in my sleep... much. I don’t do sleep yoga or sleep Pilates or hit tennis balls in my sleep. My husband sometimes conducts in his sleep, but he is a composer, so I suppose that somewhat makes sense. I have a friend who shouts out random words in her sleep, like “PLATYPUS,” and “DIRIGIBLE,” and “KRISPY KREME.” The last one I can totally relate to, but the others are a mystery to us all.

Anyway, I always assumed I would continue with my quiet sleeping ways until one day I woke up and saw my husband staring at me accusingly.

“You were singing in your sleep,” he said.

“I was not. You were dreaming.”

“No, really,” he said. “You were definitely singing.”

“You mean snoring?”

“No. Singing. You woke me up.”

“I don’t sing in my sleep.

“Well, you did tonight.”

“Not talking?”

“No, singing.”

“Seriously?”

“Yes.”

“Well, what was I singing?”

“I don’t know. I was asleep.”

“Well, what did it sound like when you woke up? Was it gospel? Jazz? Pop?

“No. None of those.”

“Country? Heavy metal? Show tunes?”

“No.”

“Rock? Opera? Klezmer?”

“No, it wasn’t any of those.”

“Then what was it?!?”

“I think it was ‘Happy Birthday.’”

“I was singing ‘Happy Birthday?’”

“Yes. To someone named Earl.”

“I was singing ‘Happy Birthday’ in my sleep to someone named Earl?”

“Yes. Who’s Earl?”

“I don’t know anyone named Earl.”

“Is there something you’re not telling me?”

“No.”

“Then why are you singing to him?

“I DON’T KNOW ANYONE NAMED

1 medium lime, juiced

1 teaspoon red wine vinegar

1/4 teaspoon garlic powder

8 ounces sour cream

1 chipotle pepper in adobo sauce, finely chopped

1 tablespoon adobo sauce (from can of chipotles)

Twelve 6-inch flour tortillas, warmed Fresh cilantro, for garnish

Lime wedges, for serving

Preheat oven to 425 degrees. Line rimmed baking sheet with foil; brush with 2 tablespoons oil. In small bowl, stir together chili powder, paprika, cumin, onion powder and 1/2 teaspoon each salt and pepper. Arrange fish fillets on prepared baking sheet. Drizzle 1 tablespoon olive oil over fish; rub or brush to coat. Sprinkle spice mixture evenly over both sides of fillets. Bake until fish flakes easily with a fork and edges are caramelized, 10 to 12 minutes. Meanwhile, for slaw, in a large bowl, toss together coleslaw mix, chopped cilantro, jalapeno, lime juice, vinegar, garlic powder, 1/4 teaspoon each salt and pepper and remaining 2 tablespoons oil. For chipotle sour cream, in a bowl, stir together sour cream, chipotle pepper, adobo sauce and remaining 1/4 teaspoon salt. Flake fish into bite-sized pieces. Divide fish and slaw evenly among tortillas and top with chipotle sour cream. Garnish with cilantro and serve with limes.

Per two tacos: 457 calories, 24 g fat (8 g saturated), 25 g protein, 35 g carbohydrate, 3 g fiber, 2 g sugars, 670 mg sodium.

(Recipe from Allrecipes)

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Ill and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd.

COPYRIGHT 2023 CREATORS.COM

EARL!”

“Unless you do.”

“Look, I’m really sorry I was singing ‘Happy Birthday’ to someone named Earl in my sleep, who I honestly don’t know, and I woke you up.”

“OK.”

“OK?”

“Yeah, but I have one question.”

“What?”

“Do you take requests?”

Tracy Beckerman is the author of the Amazon Bestseller, “Barking at the Moon: A Story of Life, Love, and Kibble,” available on Amazon and Barnes and Noble online! You can visit her at www. tracybeckerman.com.

COPYRIGHT 2023 CREATORS