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Stop the midday slump with these 5 brain-boosting snacks

Produce at Rosewood Market. — Here are healthy snack options to help optimize your day.
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Photo by the COLAtoday team

Need a midday pick-me-up, COLA? You’re not alone. According to a recent survey, 71% of desk workers agree that the late afternoon is the worst time for work, with “productivity plummeting between the hours of 3 and 6 p.m.”

Before you reach for a second cup of coffee, learn about the pros and cons of caffeine, and opt for one of these quick, easy snacks instead. In honor of National Nutrition Month, here are five brain-boosting snacks to add to your grocery list for your next trip to Rosewood Market, Soda City, Lowes Foods, or your nearest farmers market.

COLA Wellness March — Every Wednesday through March 27, you can place online orders at Blythewood Farmers Market’s Winter Pickup Market until the full season opens in the spring.
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Photo by @blythewoodmarket

Apples

An apple a day could keep the afternoon slump away. Apples are packed with antioxidants like quercetin, which may protect the brain from damage caused by oxidative stress. Eating apples regularly could improve memory function, and research shows apples also promote gut health, are good for your heart, and more.

Walnuts

Nuts are known as a superfood thanks to their nutrient-rich properties, and walnuts are at the top of the list for brain health. Walnuts are full of omega-3 fatty acids and DHA (known to prevent cognitive decline) and also protect the brain from oxidative stress and inflammation.

Tuna

Take this as your o-fish-al sign to add more tuna to your diet. If you’re looking for a savory snack, tuna is a great choice. It’s high-protein and packed with omega-3 fatty acids to help improve memory while increasing energy.

Dark chocolate

Now for something sweet. Reach for dark chocolate to sweeten your day and improve cognition, memory, and mood thanks to the flavanols, a plant-based substance which improves blood flow to the brain and a host of other benefits (We’ll see you at Ally & Eloise Bakeshop.)

Blueberries

We’re rounding out our list with blueberries. Research shows that incorporating blueberries into your diet may help reduce the risk of neurodegenerative diseases, like dementia and Alzheimer’s. Pro tip: Use blueberries as a topping for Greek yogurt, which is packed with probiotics and brain-boosting qualities.

Asked

Do you usually snack throughout the day?

A. Yes, I graze throughout the day.
B. No, full meals only please.
C. It depends on the day.

Let us know

Eat

Are you following these 4 food safety rules?

A family cooking together in a kitchen. — Here are tips on how to avoiding food poisoning at home.
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Photo via Pexels

Good news: Food poisoning is mostly preventable. Here are four food safety rules we should all be following, courtesy of the experts at Prisma Health.

Make sure your hands and any utensils you’re using to prepare food (think: knives, a cutting board, or the countertop) are clean.
Avoid cross-contaminating raw meat with fruits, vegetables, and other foods by keeping utensils separate.
Cook meat to the right temperature based on the USDA guidelines.
Store food at the appropriate temperature. Pro tip: Your fridge should be set to 40 degrees Fahrenheit or below, and your freezer should be zero degrees Fahrenheit or below.

Answers to common food safety questions

News Notes

Coming Soon

Ready, set, sweat. Pvolve, a low-impact, resistance-based workout, is coming to Columbia’s BullStreet District this spring. Learn more about the method — plus, sign up for studio updates.

Fact or Fiction

If you take a pack of chicken out of the refrigerator and notice the “best if used by” date was yesterday, you can still eat it. Find out if this is fact or fiction.

Number

6. That’s how many days there are until the official start of spring. Here’s what seasonal produce to look for — plus a strawberry salsa recipe to celebrate.

Plan Ahead

Explore the art of mindful movement at the Columbia Museum of Art during Accessible Yoga in the Galleries on March 18 from 6-7 p.m. or Yoga in the Galleries on March 25 from 6-7 p.m.. Both events feature a gentle, healing practice surrounded by art.

Outdoors

It’s almost time to lace up those hiking boots, COLA. Check out these hiking trails catered to all skill levels to start planning your outdoor adventures.

Eat

An apple and walnut salad is the perfect way to combine two of our brain-boosting snacks to make a healthy, delicious lunch. Check out the recipe.

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