Eat This!

I’ve invited very special guest expert, Michelle Babb, MS, RD, to write a blog post on how to feed your brain and create focus through eating smart foods.  Michelle is my personal nutritionist and has helped me to better health through her expert advice.  I encourage you to check out her delicious, good-for-you recipes at www.eatplaybe.com!

 

Food for Thought

Boosting Brain Power with Whole Foods

by guest expert Michelle Babb, MS, RD

 
If the brain is the powerhouse of the body, then food is the fuel that keeps the powerhouse running.  

 
If you’re doubting the effect that diet has on mental acuity, just keep in mind that your brain depends on vitamins, minerals and amino acids for various neurological functions.

 
Perhaps you’ve had the experience of skipping breakfast, working through lunch and then finding yourself fatigued and unable to concentrate in the afternoon. If that leads to sugar or carbohydrate cravings that’s because glucose is the preferred fuel for the brain. Having a balanced diet, consisting of fruits, vegetables, legumes, whole grains, quality proteins and healthy fats will help you optimize your brain power.

 
Below are my top five tips to get you started:

 
1. Balance Your Blood Sugar
   Your brain needs glucose (sugar) to function. The best sources of sugar for the brain are fresh fruits and vegetables and whole grains. It’s also important to eat healthy snacks or small meals to keep your blood sugar from getting too low. Don’t go more than 3-4 hours without eating.
2. Boost Your B Vitamins
   A healthy dose of B vitamins is critical for your brain to work well. Supplementing with a good vitamin B-Complex can be useful, or you can get your daily dose from foods that are rich in B vitamins including:
• Turkey
• Chicken
• Spinach
• Sunflower seeds
• Quinoa
• Avocado
• Beans
3. Get the Good Fats
   Your brain is more than 60% fat! In order to keep your brain healthy and happy, it’s important to have good quality unsaturated fats in your diet. Foods rich in omega-3 fatty acids are especially important. Try to add some of the following foods into your daily diet:
• Fish (salmon is a great source of omega-3s!)
• Flax oil (great for salad dressing)
• Walnuts
4. Power Up with Protein
   Foods high in protein help build your brain. Look for good quality sources of protein that are low in saturated fat, such as:
• Turkey
• Chicken
• Fish
• Beans + Grains
• Nuts & Seeds
5. Drink Lots of Water!
   Dehydration can cause headaches and interfere with concentration and focus. Be sure to drink at least 65 – 70 ounces of water and/or herbal tea every day.

 
For more tips and healthy recipes visit www.eatplaybe.com

 
Michelle Babb, MS, RD, is a registered dietitian and holds a Master’s degree in nutrition from Bastyr University. She has a private practice in West Seattle where she provides clients with the tools they need to achieve optimal health through nutrition education, creative fitness, and emotional balance.