Eat right and eat, write!

When we’re writing, it’s essential to have healthy food that will stimulate the mind, rather than send us into a nap!.

I’ve worked with a nutritionist to select ingredients to create delicious and nutritious lunches and snacks. But you don’t need to wait for a retreat to boost your brain power.

Ingredients for cognitive enhancement

WALNUTS

powerhouse Omega 3 nutrition
contain Vitamin E with antioxidant and protective properties towards brain cells
contain Folate (Vitamin B9) and Melatonin which are essential for brain health, providing memory support and aiding with thought processing
contain high amounts of Vitamin B6, Copper and Manganese (important minerals)

Health benefits of Omega 3 fatty acids

boosts brain health, as they form a large part of brain cells
essential for learning and memory
anti-inflammatory
helps to stabilize mood
important for heart health as well
do not get stored as a fat in the body

Walnuts contain one of the highest amounts of omega 3 of any nut!

ALMONDS

lots of fibre to reduce cravings and stabilize blood sugar
high amount of protein to deliver energy as well as providing satiation
Vitamin E; its antioxidant effects help protect brain cells
high Magnesium content; helps fight fatigue and calm the mind, has relaxing properties to reduce stress levels

Chia seeds

fantastic ratio of Omega 3 to Omega 6 fatty acids (more of those brain boosting Omega 3s!)
loaded with antioxidants
almost all of the carbohydrates present are from fibre (satiating and helping with digestion)
contain protein (balancing blood sugar levels)

Coconut (oil and shredded)

contain medium chain fatty acids (MCFAs) which are easier and faster to digest than other types of fats
not stored as fat
deliver fast-acting energy (function as a carbohydrate although they do not affect blood sugar)
improve memory and brain function, providing efficient fuel for brain cells
improve energy and endurance, increasing metabolism
reduces inflammation, great for heart health

Raspberries and blueberries

contain antioxidants
lots of vitamins and minerals (including Vitamin C, Vitamin B6, Vitamin E and the minerals Magnesium, Manganese, Calcium, Potassium, Iron and Copper)
contain lots of fibre
high nutrition fruit, adding delicious taste and keeping blood sugar levels stable
supportive of heart health
deliver energy and vitality to keep those concentration levels high and on point

Cacao

one of the highest concentrations of Magnesium found in a food source!
elevates mood due to flavanol content (plant-based substances that have anti-inflammatory and antioxidant properties)
rich in polyphenols (naturally occurring antioxidants)
40x the antioxidants of blueberries!
helps improve blood flow in the brain (hence the cognitive enhancement benefits)
high amounts of necessary minerals
produces endorphins (“feel good” chemicals)

Hemp seeds

extremely nutritious superfood that contains high amounts of plant-based Omega 3 fatty acids (with a favourable Omega 3 to Omega 6 ratio — we want to concentrate on getting enough Omega 3 fats in our diet, and not too many Omega 6 fatty acids)
high in Magnesium, Vitamin E (another brain health boosting antioxidant) and phosphorous
high in plant-based protein (10 grams per serving!)
high in Iron and zinc (important for energy and immunity)
all of these properties combined contribute to optimal cognitive function

Dates

high in antioxidants as well as important minerals and vitamins
high in fibre (which balances out the sugar content)
may improve brain function! They can lower inflammatory markers in the brain as well as lowering plaque formation (due to antioxidant content)
contribute to better learning ability and memory and less anxiety related behaviours
healthier substitute for sugar, making it a great sweetener alternative (to be used in moderation)

Avocados

contain Vitamin K and Folate, which help to improve memory and concentration
a monounsaturated fat, meaning that they are of the good kind!
contain the highest protein content and lowest sugar content of any fruit
have high amounts of Vitamin C and B vitamins as well as mineral content
much antioxidant activity

Health benefits of Folate (Vitamin B9)

and why it’s especially important for optimum brain functioning:

clinically proven for healthy mood, memory and other cognitive functions as well as behaviour
essential for the brain to make key neurotransmitters serotonin, dopamine and norepinephrine
promotes the brain’s healthy production of mMlatonin (our major sleep hormone and potent antioxidant)
a very important vitamin for pregnant women to prevent birth defects
useful to alleviate depression and anxiety

Collard Greens

high amounts of vitamins K and A
contain Vitamin C and Folate which contribute to cognitive enhancement properties
anti-cancer properties and blood cholesterol level lowering effects
antioxidant benefits through a vast array of phytonutrients
anti-inflammatory benefits
high amount of fibre accounts for digestive support and improvement

Oats

full of antioxidants
contain lots of fibre
have positive effects on cholesterol levels
gluten free
contain high amounts of important vitamins and minerals such as Magnesium, Manganese, Phosphorous, Copper, Zinc, Iron and Vitamin B1

Cinnamon

especially useful for blood sugar regulation to fight those energy slumps in between meals

Sunflower seeds

great source of Vitamin E which is great for skin health and has anti-aging properties
good source of Manganese which is great for relaxation and concentration
good source of Selenium, Phosphorous, Magnesium, Vitamin B3, B6 and B9
healthy fats present will prevent blood sugar crashes from happening

Pumpkin seeds

another nutritious seed, one of the best sources of natural Magnesium (that important relaxation mineral) and Zinc (which is great for immunity amongst other benefits)
full of healthy fats which will keep one satiated and work against combatting blood sugar crashes
contain antioxidants (Vitamin E for example) which calm down inflammation