A Brainy Breakfast is the right way to start your day. Without the essential nutrients your brain needs, your day may end up being challenging.
What is a Brainy Breakfast?
Very simply put, a brainy breakfast is a meal that fuels your mind. It provides your body the correct amount of 1) protein, 2) fiber, 3) healthy fats to get your brain working right away. Complex carbohydrates, fruits and vegetables, are an easy way to get not only fiber but the vitamins and antioxidants our bodies need. However, it is best NOT to have any simple carbohydrates for breakfast, as most options have zero or little nutritional value. So put down the muffin, the croissant, or cereal bowl.
Why do I need a Brainy Breakfast?
Food breaks down in your body to help your brain create hormones, which in turn stabilizes moods and creates better focus and attention. Have you ever had a bagel for breakfast and by mid morning feel hungry, or unable to pay attention? Simple carbohydrates simply can’t provide us the fuel we need to get through the whole morning. This is because without fiber and protein, our blood sugar tends to crash and our moods along with it. Or how about no breakfast at all? While this is common for those who are intermittent fasting for optimal fat burning, but it is not optimal for those who need to stay focused at work or at school.
5 easy peasy ways to get brainy
- seasoned avocado with tomato and multi-grain toast
- berries with with Greek yogurt and low sugar granola
- hard boiled eggs with turkey bacon or chicken sausage
- old fashioned oats soaked overnight with milk and nut butter
- chia seed pudding tops with fresh berries or coconut flakes
How to supplement
You should consider supplementing your breakfast in order to maximize your brain health. The following supplements are best for brain performance.
B 12– this vitamin is necessary for brain health, and without it we are at risk for various brain diseases. It is also needed for the production serotonin, the hormone that helps regular mood. However, most naturally occurring B12 is not absorbed due to stomach acid. This is why it’s important to supplement.
Omega-3 DHA– commonly found in fish oil supplements, or fortified milk, these long chain fatty acids are also necessary for brain function. Our brains are 60% fat, and we need this polyunsaturated fat to help maintain brain cell health. Studies are currently suggesting that Omega 3’s can help with ADHD patients.
Protein Powder – protein powders are a very easy way to get your protein needs without extra cooking or calories. Did you know that adults need 1/2 grams of protein for every 1lb in body weight to maintain & restore the body each night? Do be careful of which powder you use, as not all protein powders are the same. Choose one that is manufactured with whole foods, and has at least 3 grams of fiber, and as little sugar as possible.
Pro/Pre-biotic– a healthy gut is a healthy mind. A majority of serotonin, our “happy” hormone is created in the digestional tract. Serotonin can help you feel satisfied and therefore you are likely to minimize cravings, so keep your gut in good health with “good” bacteria.
Get everyone involved
Now that you are ready to start your day focused and happy, it’s time to get everyone else on board. Work with your family to create a breakfast menu each week. Come Sundays, prep your breakfasts in advance so they are easy to make in a hurry.
The Brainy Breakfast List
- Bread- Multi-grain/seed
- Chia Seeds
- Granola (Low Sugar)
- Greek Yogurt
- Milk ( or Non-Dairy Milk)
- Nut Butter (Low Sugar)
- Old Fashioned Rolled Oats
- Omega-3 supplement with DHA
- Protein Powder (whole food based)
- Sausage (Low-sugar)