Invent it. Build it! Event (Society of Women Engineers)

Brain Health Series: Part 2: Your Brain on Food

Are you eating the right foods to feed your brain? Brain health is very dependent on a healthy diet. This is true for growing kids and aging adults as well. The brain represents about 2% of an adult’s weight, but it uses 20% of the energy produced by the body. If the energy supply is not adequate to fuel this energy, people may experience a variety of symptoms, including memory or concentration loss, and fatigue.

An appropriate diet is especially important for the brain health of adolescents. During teenage years, the body and the brain undergo many physical changes. What kind of food a teen eats, how much they eat, and when they eat can affect a teen’ attention span, the ability to focus, and memory capabilities. This translates into how well a student learns and performs in school.

Doctors are finding that what's good for the heart may also be good for the brain. Protecting the blood vessels by following a heart-healthy diet also protects the brain. Many of the same cardiovascular risk factors have been shown to be risk factors for dementia and Alzheimer’s disease. Eating a heart-healthy diet that is low in saturated fat not only reduces the risk for high blood pressure, diabetes, and obesity, but also can also protect your brain cells and prevent memory loss. Eating high-quality foods that are rich in vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress.

What types of foods feed our brain the best? Below is a suggested list of brain healthy foods:

• Extra virgin olive oil: This is a healthy source of fat in the diet and can help reduce cholesterol levels and blood pressure. Some studies have linked olive oil with a lower risk of ischemic stroke, cognitive impairment, and Alzheimer’s disease.

• Oily fish such as salmon, herring, and mackerel: This is an excellent source of omega-3, which your brain needs to stay healthy.

• Berries and other deep-colored fruits and vegetables such as strawberries, blueberries, blackberries, spinach, beetroot, and beans: These foods are high in antioxidants, which help guard against disease by protecting cells in the body and brain from damage.

• Foods containing ‘good fats’: Foods containing polyunsaturated fatty acids like nuts, seeds, fish, leafy green vegetables, and monounsaturated fatty acids found in avocados and nuts may reduce your risk of both depression and dementia.

• Dark chocolate: It contains high levels of antioxidants, although it is also high in sugar and fat. One small piece of dark chocolate per day is enough to get the antioxidant benefit. Green tea is another source of antioxidants.

By the same token, there are foods we should avoid for good brain health. Salty foods, sugary foods and drinks, processed foods, and foods containing trans fats are all bad for our body and our brain health. Let’s all eat a more healthy diet, it’s more than food for thought!

Sources:

www.brainandspine.org.uk/brain-food-nutrition-tips-healthy-brain

https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

https://healthybrains.org/pillar-nutrition/

Zilker Holiday Tree Art Contest - Calling all youth artists ages 5-10!

Zilker Holiday Tree Art Contest: Call for Youth Artist Entries

The Austin Parks and Recreation Department is calling all youth artists between the ages of 5 and 10 years old to create and enter an original drawing of the Zilker Holiday Tree for the Annual Zilker Holiday Tree Art Contest. The top three selected artwork winners from each age category, Junior Division (5 – 7 years) and Senior Division (8 – 10 years), will be publicly recognized and the winners will help light the Zilker Holiday Tree on Sunday, November 26, 2017! DEADLINE FOR ENTRY is 5:00 PM on Friday, November 3rd, 2017 In creating an original version of the Zilker Holiday Tree, children may use crayons, watercolors, ink, colored paper, pastels or paint to show us their version of Austin’s traditional holiday symbol. The rules are simple: • Entries must be received NO LATER than 5:00 PM on Friday, November 3, 2017. • Art must show the Zilker Holiday Tree • Only one entry per child o Junior Division: 5 – 7 years old o Senior Division: 8 – 10 years old • Artwork must be no larger than 8½ x 11 inches. (Any art work larger will be automatically disqualified) • Paper thickness only, please! (The artwork must fit into an 8½” x 11” flat frame) • It is very important to completely fill out the entry form, cut it out and attach it to the back of the artwork o Entry form - English o Entry form - Spanish • All artwork becomes the property of the Zilker Holiday Tree Art Contest For more information and to print out the entry forms, please visit http://austintexas.gov/page/art-contest. The contest information is available in both English and Spanish. Artwork must be delivered or mailed to: Parks and Recreation Department Office of Special Events 200 S. Lamar Blvd. Austin, Texas 78704 If you have any questions, please feel free to call the Parks and Recreation Office of Special Events at (512) 974-6797 or email them at reservations@austintexas.gov. Alternative arrangements for delivery may be made by contacting an event coordinator. To enjoy some of the top three submissions from the winners over the past few years, please visit https://www.flickr.com/photos/austintexasgov/sets/72157631529674674 .

Texas Teen Book Festival - 10/07/2017

Emperor Science Award Application - Due 10/31/2017

Looking for the Next Generation of Cancer Researchers

Enter the Emperor Science Award program for a chance to work with a mentoring scientist to explore the world of cancer research. The 2018 Emperor Science Award program is committed to helping all students that have a passion for science join the next generation of cancer researchers. Through this award program, 100 winning students from across the country will be paired with a university-level mentoring scientist to collaborate on a cancer research project. Students from all backgrounds are encouraged to apply. http://www.emperorscienceaward.com/?utm_source=facebook&utm_medium=social&utm_campaign=emperor 

YouthSpark Workshops by Microsoft

 

https://www.microsoft.com/en-us/store/locations/tx/austin/the-domain/store-11

 

 

 

We Are Girls Austin Conference 11/04/17

Join Girls Empowerment Network at We Are Girls Austin
Saturday, 11/042017 at Anderson High School

REGISTER HERE!

Apply for an Individual Scholarship for We Are Girls Austin here.

Interested in presenting a workshop at We Are Girls? Apply here.

Questions about We Are Girls Austin? Email blair@girlsempowermentnetwork.org.