Back to School Brain Boosting Foods

My monthly nutrition segment on KUTV’s Fresh Living focused on healthy foods for boosting brain function in these “back to school” weeks…

http://kutv.com/features/fresh-living/back-to-school-brain-foods

The brain basically needs 3 things to function at it’s best:

• Healthy nerve cells (neurons)
• Healthy carbs and glucose control
• Healthy blood flow

Make sure you have meals and snacks that deliver specific nutrients such as:

• Omega-3’s – brain cell growth
• Flavonoids – blood flow and neurotransmitter balance
• Slow carbs and Fiber – blood sugar control

Breakfast

• Rainbow Omelette with Omega3 cage-free Eggs (choline and lutein), Brightly colored veggies (red tomatoes, green/yellow peppers)
• Whole grain toast (fiber)
• Oatmeal (“slow-carbs” with fiber and B-vitamins)
• Berries (flavonoids)
• Scoop of whey protein (blood sugar control)
• Splash of half & half (blood sugar control)

Lunch

• PB & Banana sandwich (Not Pizza!) with Nut Butter (vitamin E), Banana (fiber – blood sugar), Whole grain bread (fiber)
• Tuna sandwich with Tuna in oil (omega-3, protein), small amount of mayo with Sriracha, Turmeric (anti-Alzheimers and anti-diabetes)

Dinner

• Salmon (omega 3s and astaxanthin) – cooked in Malaysian Red palm oil, sweet potatoes (amylopectin and beta-carotene) and Kale (or any other green – for fiber and B-vitamins)
• Beef and Bean Burrito with Beef (zinc, iron, B12), Black Beans (fiber, polyphenols, B-vitamins), Guacamole (monounsaturated fats) and Salsa (lycopene)

Snacks

• Nuts (almonds, walnuts, cashews, peanuts)
• Dried blueberries
• Dark chocolate pieces
• Berries

Brain Boosting Smoothie

• 1 cup milk (or coconut/almond)
• handful frozen berries
• 1 scoop protein powder (whey)
• 100mg Suntheanine (L-theanine)
• 50mg Enzogenol (NZ pine bark extract)