The brain matters... I think we all have that one pretty clear. Feeding your body correctly isn't just about being your correct weight, it's also about feeding your BRAIN correctly.
The brain and the digestive tract are very closely linked so making intelligent decisions about what your eat is essential.
The brain only accounts for 2% of human body weight but it uses 20% of the calories consumed every day. For your brain to function properly it needs a constant supply of glucose and fat but, WHERE you get the glucose and fat from really matters.
As I have said many times before, it's not the calories that matter but the where you get them from that does. Calories from protein and carbohydrates are not processed by the body in the same way and are used for different functions.
For example; when you eat refined carbohydrates that release glucose quickly, such as: soda, white bread, pasta, sweets, etc., you experience a spike in blood sugar levels that produces a quick burst of physical energy, however, this is followed by a drop in blood sugar that leads to a slump resulting in low energy levels and low productivity.
However, if you eat foods that provide a more sustained energy level such as proteins (meat, fish, poultry and eggs), healthy fats (avocados, nuts), low glycemic carbohydrates (fruits,vegetables and whole grains) you are providing a more stable and prolonged supply of energy to the brain. These foods also make you feel fuller for longer.
So, if you want to be more productive, try the following:
BREAKFAST:
Eggs are great brain food. They contain a B-Vitamin called choline that enhances memory and reaction time. Choline increases the size of neurons, helping them to fire electrical signals more strongly and rebound faster between firings.If you prefer a sweeter breakfast try organic yogurt with blueberries. The yogurt has protein, minerals and probiotics which are essential for gut health. Blueberries are high in antioxidants that improve memory and motor coordination and counteract oxidative stress.
If you are in a hurry and haven't got time for breakfast, then grab a banana. Your brain works best with about 25g of glucose circulating in the blood stream - roughly the amount found in a banana!
LUNCH:
Organization is key. Junk food - although quick and easy and cheap will only do damage.
Avocados - my favorite go to food. Full of monounsaturated fats which improve blood flow to the brain, add half to your spinach salad and feel the difference. Add a handful of raw almonds and a drizzle of olive oil and your'll be working up a storm. Almonds contain phenylalanine, an amino acid that has the ability to cross the blood/brain barrier where it stimulates the brain into generating natural mood-boosting neurotransmitters called dopamine, adrenaline and noradrenaline.
Enjoy your salad with any meat, fish or poultry of your choice. I do not recommend mixing carbs with protein as the body does not digest this mix well, so forget potatoes, rice, pasta or bread and fill up on vegetables.
DINNER:Make dinner light. A lightly grilled piece of salmon with steamed broccoli will do wonders!
Salmon is packed full of Omega-3s, protein, iron and B-vitamins - you can't go wrong with this amazing brain food.
Broccoli is a major source of vitamin K which enhances cognitive function and enhances brain function.
If you prefer a vegetable dish you can make ratatouille - eggplant or aubergine as it is known in Europe, improves the communication between your braincells and messenger molecules - just remember that this vegetable counts as a carb so don't mix with protein.
I can help you improve your health. If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com
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