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tomatoes

Making the Most of Your Tomato Harvest

As I have mentioned before, this year was my first year growing vegetables and I am learning new strategies along the way.  I have had more success with some vegetables than with others, but I am still surprised with the amount that my gardens have produced.  Early this summer, I was worried that my tomato plants were not going to make it through the early summer months.  Luckily, I had several crops that rebounded and have started producing an abundance of tomatoes.  I love tomatoes and want to utilize every last cherry tomato if possible. Nothing is more frustrating than harvesting vegetables from your own garden and having them spoil because you waited too long to use them.  If you have an abundance of tomatoes...

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. ...

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.

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