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Slow Cooker Sunday: Sesame Ginger Chicken

I hope you are all enjoying your weekend and hopefully the weather is as nice where you are as it is here. It is finally starting to feel like spring and as summer get closer, you may be thinking about putting your slow cooker away for the summer.  Resist the urge! Slow cooker and crockpot recipes are not seasonal.  This Sesame Ginger Chicken is a great source of protein and is rich in zinc and magnesium. [mpprecipe-recipe:7] I hope you enjoy this slow cooker Sunday recipe. I would love to hear from you. What is your favorite slow cooker recipe? Leave a comment and share. Be sure to check back on Monday for an all new Nutrient to Focus On. Thanks for reading! Until Next Time, The Distracted Dietitian...

A Smart Recipe for ADHD

Today I want to share with you one last item I learned about at the seminar I attended by Dr. Michael Lara called "A Pharmacy in Your Kitchen".  One topic he spent a significant time discussing was cognition, which plays a major role in ADHD symptoms.  The main focus of the cognition discussion was Alzheimers, but a lot of this information can be applied to ADHD.  Improved cognition is something everyone can benefit from. As you may recall from my previous posts from this seminar, Dr. Lara's presentation focused on medical foods and specific nutrients like omega-3 fatty acids and probiotics.  Another nutrient he focused on was medium chain triglycerides, also known as MCTs.  Medium chain triglycerides are saturated fatty acids that contain 6-12 carbon atoms. MCTs...

An Update on Probiotics!

If you have been reading this blog for a couple weeks, you may recall that we focused on probiotics as a key nutrient to include in your diet to help ADHD symptoms. Probiotics are the good bacteria that our microbiomes need.  Individuals with ADHD are more susceptible to overgrowth for various reasons, which is why including probiotics in your diet is key.  Probiotics were one of the topics discussed at the seminar I attended last week.  The following video was shown at the seminar because Dr. Mara felt it was the best explanation of the human microbiome that he had come across.  Here is the human microbiome explained through an animated video. [embed]https://www.youtube.com/watch?v=5DTrENdWvvM&app=desktop[/embed] Obviously, there is still a lot to learn and understand about the human microbiome...

An Omega-3 Fatty Acid Update!

Last week, I had the opportunity to attend a seminar presented by the Institute for Brain Potential (IBP).  The topic was, “The Pharmacy in Your Kitchen: An Overview of Medical and Medicinal Foods” by Dr. David Lara.   I attended this seminar because one of the objectives was ways to improve attention and cognition.  I was slightly disappointed in the amount of time spent on attention, but I learned new information about topics that I thought I understood.  One of those topics was the anti-inflammatory effects of omega-3 fatty acids.  As we have discussed, omega-3 fatty acids can reduce ADHD symptoms.  Here is some of the new information I learned about omega-3 fatty acids that I think is beneficial to individuals with ADHD and individuals who...

10 Protein Packed Breakfast Ideas

This week we have discussed the importance of eating a balanced breakfast. As you may remember, protein has the potential to improve ADHD symptoms because it is needed to produce neurotransmitters like dopamine and serotonin. Breakfast is important for individuals with and without ADHD.  Individuals with ADHD benefit from a a high protein breakfast that will prevent an unwanted mid-morning crash due to blood sugar levels. 10 Protein Packed Breakfast Ideas Overnight Oats: This is a new trend that I absolutely love. Take ½ cup of oats and add ½ cup of milk, ¼ cup of plain non-fat or low fat greek yogurt (for a dairy free option, try silk soy), and 1 tsp of chia seeds. This will be your base for the overnight oats. ...

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The Keys to a Balanced Breakfast

Everyone has heard that breakfast is the most important meal of the day, but for individuals with ADHD, it is especially important. I personally struggle in the morning to eat a breakfast that will keep me full until lunch. If I don’t have a breakfast plan for the week, I end up picking something up or grabbing something quick at home. Whether you have ADHD or not, you should do whatever it takes to eat a balanced breakfast.  By eating breakfast in the morning, you jump start your metabolism and break your night long fast (break-fast).  What you chose to eat for breakfast can impact the rest of your day. A research study published by Archives of Pediatric and Adolescent Medicine found that children who routinely ate breakfast had decreased hyperactivity, fewer behavior problems, lower levels of anxiety and depression, and improved attention span.

Research shows that children with ADHD can’t afford to skip breakfast. For children and adults, it is important to choose a balanced breakfast, rich in key nutrients to maintain blood sugar levels throughout the morning.  If you are wondering how to start your day with a balanced breakfast, here are five tips to help you get started.

5 Keys to a Balanced Breakfast

All New Meatless Monday Recipe: Black Bean Sweet Potato Burgers

Before we turn our attention to breakfast, I wanted to share this delicious Meatless Monday recipe with you. This recipe is the ideal recipe for individuals looking to improve their ADHD symptoms through diet. This vegetarian recipe contains protein, iron, magnesium, vitamin B6, and omega-3 fatty acids (thanks to the chia seeds).  Not only is this recipe a healthy meatless Monday choice, but it contains almost all the nutrients that can help improve your ADHD symptoms. [mpprecipe-recipe:3] I hope you enjoy this vegetarian dish. My husband and I liked this dish so much we are having it again for dinner tonight! Please let me know what you think in the comments and let everyone know what your favorite meatless Monday dish is.  I would love to hear from...

Slow Cooker Sunday Recipe: BBQ Chicken

As the weather starts to get warmer, I tend to move away from using the crockpot. This spring I am going to try something new and continue to use the slow cooker to make more seasonal dishes.  The bottom line is that the slow cooker makes life easier and allows me to do yard work all day and still have a delicious meal on the table for dinner.  This week's slow cooker recipe is Succulent BBQ Chicken. This recipe can be rich in vitamin B6 and zinc, which can improve ADHD symptoms, if you choose a combination of light and dark meat. Chicken is also a great source of protein, which is also important for individuals with ADHD.   The trick to this recipe is...

11 Ways to Meet Your Vitamin B6 Needs

This week we have focused on the important role that vitamin B6 plays in improving the symptoms of ADHD.  Increasing your vitamin B6 intake leads to increased levels of dopamine in the brain. Increased dopamine leads to increased attention and the ability to stay alert. Luckily, there are many ways to meet your vitamin B6 needs. Women need 1.3-1.5 mg of B6 and Men need 1.2-1.7 mg of B6.  There are a wide variety of foods that contain vitamin B6, but it is important to choose the foods that have a higher biological value so your body will absorb more of the nutrient.   Here are some of the top sources of Vitamin B6 to help you maximize your intake.

11 ways to Meet your Vitamin B6 Needs:

meet your vitamin B6 needs

Nutrient to Focus On: Vitamin B6

Over the last few weeks, we have discussed the importance of dopamine and how individuals with ADHD have lower levels of dopamine in their brains. We have discovered that increased levels of dopamine lead to improved ADHD symptoms.  At this point, we know that protein, zinc, iron and magnesium impact dopamine levels.  Dopamine is formed through amino acid metabolism, which requires certain coenzymes. One of these coenzymes is Vitamin B6 (also known as Pyridoxine), which is this week’s nutrient to focus on.

Last week, we investigated the role that magnesium can play in ADHD, but the key to absorbing magnesium is having adequate levels of vitamin B6.  Although more research is needed, one study found that symptoms of ADHD improved in children during an 8-week trial of magnesium and vitamin B6 supplementation.  After the trial concluded and the supplements were discontinued, the ADHD symptoms returned.  The study determined that magnesium cannot be absorbed into blood cells if vitamin B6 is not readily available. The active form of this vitamin (pyridoxine) is pyridoxal phosphate. This active form is involved in almost all reactions of amino acid metabolism in the body. One major role of the active form of B6 is in the production of neurotransmitters, which play a role in the behaviors associated with ADHD. Vitamin B6 leads to increased levels of dopamine, which causes increased alertness. This evidence shows that B6 must be included in treating ADHD symptoms. Meeting your vitamin B6 needs can easily be accomplished by including the right food sources in your diet, specifically:

8 Ways Maximize Your Magnesium Intake

This week, we have focused on the micro nutrient; Magnesium. As you may remember, magnesium is the 4th most abundant mineral in the body. Magnesium is essential for over 300 enzymatic reactions, and individuals with ADHD are more likely to have lower levels of magnesium.  The symptoms of inadequate magnesium levels are similar to the symptoms of ADHD.  How much magnesium do you need to meet your daily needs? The answer is 400 mg, according to the USDA recommendations.  Now that you know the importance of getting enough magnesium in your diet, especially if you have  ADHD, here are some sources of magnesium to help you maximize your magnesium intake. 8 Ways to Maximize Your Magnesium Intake: Seeds: Pumpkin Seeds have 151 mg of magnesium in a...

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