Personal Wellness Concierge

Here are some of the healthiest snacks you can enjoy:

1. **Nuts and seeds** – Almonds, walnuts, chia seeds, and sunflower seeds are nutrient-dense and high in healthy fats, fiber, and protein. Recommended amount- 1/4 cup per day.

2. **Greek yogurt with berries** – Rich in probiotics, protein, and antioxidants. Pick high protein and low sugar brands of yogurt.

3. **Vegetable sticks with hummus** – Carrots, cucumbers, and bell peppers with hummus provide fiber and healthy fats.

4. **Apple slices with peanut butter** – Combines fiber from the apple and healthy fats and protein from peanut butter. Make sure your peanut butter has no more then 2 ingredients-peanuts and salt.

5. **Hard-boiled eggs** – A great source of protein and essential vitamins. Don’t be afraid to eat the whole egg!

6. **Cottage cheese with fruit** – High in protein and calcium. I keep tons of cottage cheese on hand at all times. My favorite brand is Trader Joe’s.

7. **Edamame** – A plant-based protein source that's rich in fiber and antioxidants. I like to make them spicy!

8. **Air-popped popcorn** – A whole grain, high in fiber, and low in calories. Make your own on the stove and try adding spices!

9. **Dark chocolate (in moderation)** – Rich in antioxidants, especially if it has a high cocoa content (70% or more).

10. **Smoothies with greens, fruit, and a protein source** – A customizable, nutrient-rich option that can balance protein, fiber, and vitamins.

These snacks offer a great balance of healthy fats, protein, and fiber while being low in unhealthy additives.

Important Brain Info

Getting 7-9 hours of sleep per night is critical to flush out toxins and prevent dementia.

Drinking just one alcoholic beverage per day consistently can shrink your brain.

Limiting sugar helps prevent brain inflammation.

Consuming Omega-3 Fatty Acids and Vitamin D can decrease the risk of dementia.

Eat walnuts, leafy greens, salmon, berries and dark chocolate to reduce the risk of dementia.