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...

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. ...


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

5 Ways to Easily Add Protein

This week the Nutrient to Focus On is Protein! Yesterday you learned or were reminded of the importance of protein in your diet.  You should try to include protein at every meal, but this can be a challenge at times.  To help you include protein at each meal, here are five ways to easily add protein.

  1. Exceptional Eggs: One egg has 6 grams of protein. If you are short on time, try the recipe below or make sure you have hardboiled eggs ready to grab for a quick source of protein.
  2. Get Nutty! Nuts are a great source of protein. A one ounce serving of almonds contains 6 grams of protein. Just be careful not to eat too many because the calories will add up fast if you go overboard.
  3. Go Greek! 1 cup of Greek yogurt has 23 grams of protein.  Try substituting greek yogurt for sour cream and mayonnaise in recipes. Not only will you add protein, you will reduce the fat content as well.
  4. Just add beans: Keep a few different types of canned beans in your pantry. Beans can be added to numerous dishes like soup, salad or stew.
  5. Reconsider Milk: Milk products have become less popular recently due to the variety of milk alternatives available.  Just keep in mind that 8 ounces of low fat or non fat milk contains 8-10 grams of protein compared to 8 ounces of unsweetened  almond milk which contains only 1 gram of protein. Unless you are lactose intolerant, you should consider including milk in you and your child’s diet.

On the Go-Mini Frittatas

mini frittata

This recipe was inspired from Nom Nom Paleo

This is a great recipe to keep on hand. Utilize your weekends and make a batch or two of these.  These are a great on the go option because you can freeze them.  Then when you are ready to enjoy one, just pop it in the microwave for 15-30 seconds and you will have yourself a warm breakfast on the run.

Fight ADHD with Flaxseed

Last week, we discovered that Omega-3 fatty acids are an essential fatty acids that individuals with ADD and ADHD must include in their diets(in case you missed it, read more here). Omega-3s can help fight inflammation and improve ADD and ADHD symptoms. Yesterday we featured a delicious salmon recipe, but I realized many people do not eat fish for a number of reasons.   As a result, today I am focusing on flaxseed. Flaxseeds are a great source of Omega-3 fatty acids, dietary fiber, manganese, and vitamin B1. If you are anything like me, getting out the door in the morning can be a major struggle and I don’t even have kids to worry about. Thats why this recipe I recently discovered, No Bake Energy Bites, is one of the many quick bites I like to have for those (many) chaotic mornings.  I have created my own version of these, which I have included below.  I prefer almond butter, but you can substitute with other types of nut butter.  If you add the chia seeds to these delicious bites of energy, then you will increase the nutritional density of these delightful snacks. These energy bites are quick and easy to make and don’t require any cooking.   I hope you all enjoy.

No Bake Energy Bites (original recipe found here )

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