Time to get back into our routines and turn those brains back on. Whether you are packing lunches for your kids or yourself, here are my best tips for maximizing brain power and avoiding late afternoon energy slumps.
Choose whole grains over refined carbohydrates. Bread or crackers with whole grains and seeds provide fiber (keeping our blood sugar stable) and B vitamins, which are helpful for energy and serotonin production which keeps us happy and calm. Another option is to have a little side dish from last night’s dinner: brown rice, quinoa, amaranth, and Kashi’s 7-Grain Pilaf are great choices.
Include some protein. Having a little lean protein with your lunch will help slow the rate at which your blood sugar rises, help you feel sated, and also help you to avoid late-afternoon sugar cravings. Good choices are turkey or chicken, seafood, lean beef, egg, a little cheese, or yogurt (avoid added sugars or artificial sweeteners; add your own fruit if desired).
Add in some fruits and nuts/seeds. Fruits and nuts contain trace minerals that feed our brains as well as fiber. There is a reason peanut butter and jelly is an age-old favorite. Besides being yummy, PB&J could be a great choice for lunch if you use high-fiber bread, a reasonable amount of nut butter, and a low-sugar jelly (or even better, whole sliced fruit—strawberries, apple, pear, and kiwi are all delicious in this context). If nut allergies are an issue, a great substitution for peanut butter (or other nut butters) is “sun butter” which is made from sunflower seeds. Having a piece of whole fruit, especially when paired with nuts or seeds, makes a great snack or topping for a dark leafy green salad (always a great nutritional boost).
And of course, seafood is a known brain food. Zinc and essential fatty acids keep our brains sharp into old age and are great for memory too.
What to avoid: sugar, refined carbohydrates, and heavy high-fat foods are a recipe for sluggishness. Avoid these things for general good health, but especially when you are trying to stay mentally focused.
