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"Tip for Living Well"
By Pamela M. Smith, R.D.


For simple re-fueling stops, take note of these energy-packed Power Snacks:

*Whole grain crackers or Raisin Squares with low-fat cheeses (like string cheese, part skim mozzarella, or Laughing Cow Lite).

*Half a lean turkey or chicken sandwich.

*Plain, lowfat yogurt blended with fruit or all fruit jam.

*Whole grain cereal with skim milk.

*Baked low-fat tortilla chips with fat-free bean dip and salsa.

*Health Valley graham crackers with natural peanut butter.

*Popcorn sprinkled with parmesan cheese.

*Half a small, whole-wheat bagel or English muffin with 2 Tbsp. light cream cheese.

*Fruit Shake: skim milk blended with frozen fruit and vanilla.

*Trail Mix: 1 cup unsalted dry roasted peanuts, 1 cup unsalted dry roasted (shelled) sunflower seeds, and 2 cups raisins. Use in 1/4cup portions.

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Instead of waiting for that call of the wild, you can call off the alert, and even prevent it, by eating the mini-meals suggested in all of my books. "Power snacking" is also a valuable tool for equalizing brain chemistry because it gives you an immediate supply to meet the demand. Remember the eat-right prescription: Eat early, eat often, eat balanced, eat lean, eat bright and drink LOTS of water! Overcoming dehydration will improve your blood circulation, which in turn will take your brain's feel-good chemicals throughout your body more efficiently.

Consider taking a multi-vitamin that contains at least 150 percent of the RDA for B-complex vitamins and magnesium, which are fuel carriers to nourish the brain and trigger the release of upbeat serotonin.

Power B Foods:

Vitamin B6
Folic Acid
Chickpeas, cooked (1/2 cup)
Lima Beans, cooked (1/2 cup)
Whole Grain
Spinach, 1/2 cup cooked
Cereal (1/2 cup)
Orange Juice, 1 cup
Lean Beef (3 oz.)
Strawberries. 1/2 cup
Halibut (3 oz.)
Vitamin B12 (needed: 6 mcg daily)
Atlantic Mackerel, 3 oz.
Beef, 3 0z.
Tuna or Salmon, 3 oz.
Milk, 8 oz.

GO FISH! Ever heard that fish is "brain food"? That's because it's an excellent source of the amino acid tyrosine. This amino acid increases the production of dopamine and norepinephrine, which help the body to buffer the effects of stress and keep "Alertness". Cold-water fishes like salmon, swordfish, tuna, and mackerel are the best sources.

Putting these recommendations into your daily life will become a very "Smart Thing to do".

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