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When to Buy Organic

After my last post on organic vegetable gardening, I had some questions from readers about when to buy organic.  Choosing whether or not to buy organic fruits and vegetables can be overwhelming. Purchasing organic produce is often more expensive, but there are certain fruits and vegetables that are not worth the extra cost.  The question is, how do you know which foods to buy organic? You're in luck! Today I am going to give you a list of fruits and vegetables that are known to be significantly higher in pesticides that are worth the organic price tag and a list of foods are not worth buying organic. 16 Foods to Buy Organic: Strawberries Apples Nectarines Peaches Celery Grapes Cherries Spinach Tomatoes Bell Peppers Cherry Tomatoes Cucumbers Leafy...

Growing Organic Vegetables

I apologize for my time away and lack of posts over the last two weeks.  My husband Andrew and I have been very busy with two things: preparing for our puppy and working in the garden.  Here is a sneak peak of our golden retriever puppy:  We pick him up on Saturday and have been busy getting everything ready for his arrival.  The second thing that has been keeping me busy is the garden.  Over the last few months, we have put in a patio, two raised vegetable beds, and about 48 sq feet of regular garden beds.  Last week, we finished everything off with window boxes.  Needless to say, we have been very busy. After spending this morning walking around my vegetable gardens and seeing how...

Focus on Folate: Spring Pasta with Asparagus, Peas, & Herbs

This week we have been focusing on folate as the nutrient of the week. In the last post you learned how much folate you need and where you can find it. As I have mentioned before, I am a big believer in meeting your nutrient needs through diet. This recipe helps you focus on folate and meet your daily needs and uses fresh seasonal vegetables! This is a great seasonal pasta recipe. My husband loves Fettuccini Alfredo, but I don't like to make it because it is high calorie, and high in fat.  This is a great substitute for a white cream sauce and uses seasonal vegetables! We already have fresh asparagus in Maine and soon we will have fresh peas from the garden. This is a...

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 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...

Magnesium Rich Weeknight Wonder Recipe

This week we are focusing on the mineral magnesium and the role that it can play in improving your ADHD symptoms.  This delicious recipe features spinach and avocado, which are both great sources of magnesium and spinach is in season during the Spring.   This week’s weeknight wonder recipe is Spaghetti with Spinach Avocado Sauce, which is originally from CookingLight magazine. When I first saw this recipe, I couldn’t wait to make it because I love just about anything with avocado.  I hope you enjoy this great combination of flavors.

All New Weeknight Wonder Recipe to Maximize Your Magnesium Intake!

5 Tips to Help You Meet Your Zinc Needs Every Day

This week, we have focused on zinc and the critical role that this trace mineral plays in ADHD. Zinc is involved in Essential fatty acid conversion (Omega-3s) Brain development (deficiency is associated with inattentiveness) Neurotransmitter conversion (critical in ADHD because of already low levels) So how do you make sure that you are getting the zinc that you need each day? As a reminder, women need 8 mg and men need 11 mg.  Here are the 5 sources of zinc for meat eaters and 5 tips for vegetarians 5 Tips for Meat Eaters: Beef (Chuck Roast): 7 mg in 3 oz of braised beef Pork Shoulder: 3 oz contains 4.2 mg of zinc; Pork Chops contain 2.9 mg in 3 oz cooked Oysters: Just one medium oyster contains 5.3 mg of zinc Alaskan King Crab: 6.5 mg in...

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