FEEDING THE HUNGRY BRAIN

Improving focus, stamina and clarity.

Diet may influence your mood, focus, and clarity through a variety of mechanisms.  There are certain amino acids (protein) and other nutrients that help our brains make chemicals called neurotransmitters. Amino acids and other nutrients obtained from our diet are precursors to neurotransmitters. Carbohydrates and proteins from our diet influence the rate at which neurotransmitter precursors enter the central nervous system from the bloodstream. Foods rich in complex carbohydrates, folic acid, magnesium, omega-3 fatty acids, selenium, and the amino acid tryptophan may decrease the symptoms of depression, improve focus and aid in the prevention of migraines.    Food for thought:    Complex Carbohydrates These help to enhance the proper absorption of the amino acid tryptophan. Carbohydrates may also boost serotonin (a neurotransmitter well known to contribute to well being and happiness) activity in the brain. Here are some complex carbohydrate containing foods: Blackberries Broccoli Pasta, wheat Potatoes Rice, brown Squash, winter Folic Acid Able to reduce elevated levels of homocysteine associated with depression. Foods rich in folic acid include: Asparagus Avocados Beans, dried Beets Bok choy Broccoli Brussel sprouts Cabbage Chick-peas Lentils Oranges Peas, fresh Savoy Soybeans Spinach Turkey Magnesium Helps the body make serotonin, the "feel good" neural transmitter. Try including more of the following foods to support your body: Almonds Amaranth Avocados Barley Brazil nuts Buckwheat Chocolate Oysters Pumpkin seeds Quinoa Spinach Sunflower seeds    Niacin Promotes nerve cell function. Foods highest in niacin include: Chicken Lamb Pomegranates Rice, brown Tuna Turkey Wheat Omega-3 fatty acids Increases neuron membrane flexibility and decreases inflammation in the brain. Great sources of foods that contain omega-3 fatty acids include: Tuna Salmon Trout Mackerel Sardines Anchovies Brain Boosting Recipes Lemony Walnut Crusted Fish Fillets Ingredients 1/2 cup whole oats 2 Tbsp. Olive Oil 1/4 cup loosely packed fresh parsley leaves or 2 tbsp dried 1 Tbsp. lemon juice 1 tsp. grated lemon peel 1/8 tsp. salt 1 lb. cod or halibut fillets, about 1 inch thick 1/4 cup finely chopped walnuts Preparation Preheat oven to 425°. Arrange cod on baking sheet, then drizzle with lemon juice; set aside. Process whole oats in food processor until fine crumbs. Add parsley, lemon peel and salt and process until chopped. Add olive oil and pulse just until combined. Combine mixture with walnuts in small bowl. Evenly top cod with crumb mixture. Bake 15 minutes or until cod flakes with a fork and crumbs are golden. Almond Butter Banana Smoothie     Ingredients 1 banana (mashed or cut into chunks, frozen bananas will create a colder smoothie) 1/4 cup almond butter 1/4 tsp ground cinnamon 1 pinch grated nutmeg 2 tbsps chia seeds 1 1/2 cups almond milk    Preparation    1. Blend banana, almond butter, cinnamon, nutmeg and almond milk in blender until smooth.  2. Stir in chia seeds. 3. Serve in chilled glasses.