Category: Well-being

Vanilla Matcha Latte with almond milk

Ingredients

  • 1 tsp matcha powder
  • ½ cup unsweetened almond milk, warmed
  • ½ cup hot water
  • Pinch of vanilla powder
  • ¼ tsp cinnamon
  • ½ tsp honey or maple syrup

 

Preparation

  1. Put all ingredients in a blender
  2. Mix for 30 seconds
  3. Enjoy!
  4. If you prefer a cool latte, let cool to room temperature and poor over ice.

 

Health benefits of Matcha:

  1. Excellent source of antioxidants
  2. Anti-inflammatory benefits
  3. Supports heart health
  4. Helps increase metabolism and fat burning
  5. Boosts immune system

Exam day food tips !

To ensure your children/teenagers are fully concentrated when they sit down at their desk to write their final exams, it’s essential that they have a protein, vitamin packed breakfast. Avoid sugar laden breakfasts at all cost to avoid the energy and concentration slump halfway through the exam.

Eggs are the ideal brain food as they are full of Tyrosine which is what are brains need to synthesize dopamine, the neurotransmitter responsible for giving us drive in the morning, helping us to concentrate and make decisions. Boiled, fried in olive oil, scrambled, in a veggie omelet, the options are endless!

If it’s a day with more than one exam and a break between the two, a power snack is a good idea. A handful of mixed nuts, hummus and veggies, berries or a green smoothie all make for an easy snack during the break.

Stay hydrated! Bring a water bottle into the exam if allowed. If not, sip on water on the way to school and during the break. Avoid soft drinks and fruit juices as these will give you a quick sugar high and then a real energy slump an hour later.

Good luck!

Menu planning

Take the time to plan your weekly menu and do some prep in the kitchen. It will help with your grocery shopping and will ensure you have the foods that you need to cook your meals.

For example, on Sunday cook up some chicken breasts or hard boiled eggs to add to salads or a veggie stir fry with whole grain rice. Wash and slice up veggies so you have them on hand to put in lunch boxes or for an afternoon snack. This file may help you in your organisation.

Golden milk: the natural anti-inflammatory drink

There is extensive evidence that turmeric can reduce inflammation and support brain and joint health. Depending on the recipe used, drinkers of Golden Milk can also reap the benefits of ginger, a natural anti-inflammatory that can help relieve symptoms of arthritis, bursitis and other musculoskeletal ailments. Additionally, Golden Milk contains black pepper, which enhances the absorption and the anti-inflammatory effects of turmeric. Plus, black pepper contains a number of essential nutrients, including manganese, iron and Vitamin K, and is commonly used to calm digestive issues.

Recipe from Dr Weil

  • Heat 2 cups unsweetened coconut milk (or almond or soymilk)
  • Add 1/2 tablespoon peeled, grated fresh ginger
  • Add 1 tablespoon peeled, grated fresh turmeric
  • Add 3-4 black peppercorns
  • Heat all ingredients in a saucepan
  • Stir well
  • Bring to a simmer and simmer covered for 10 minutes.
  • Strain and sweeten to taste (if desired).

 

Recipe variation using a turmeric paste that can be kept in the fridge and used over the course of a month.

Step 1: Turmeric Paste:

Ingredients:

  • 1/4 cup of turmeric powder
  • 1/2 teaspoon of ground pepper
  • 1/2 cup of filtered or mineral water

Directions:

Mix all ingredients in a small a small sauce pan and mix well. Turn the heat to medium high and stir constantly until the mixture is a thick paste. This does not take long so don’t walk away from the pan.

Let this mixture cool and then keep it in a small jar in the fridge.

 

Step 2: Golden Milk

Ingredients:

  • 1 cup of almond milk (soy or coconut milk are also good options)
  • 1 teaspoon coconut oil
  • 1/4 teaspoon or more of turmeric paste
  • Honey

Directions:

Combine all of the ingredients, except honey in a saucepan. Turn the heat to medium. While heating make sure to stir constantly and do not allow the mixture to boil. Add honey to taste.

Dietary strategies that can help children with ADHD

Written by Dr. George Papanicolaou, DO  on www.ultrawellnesscenter.com

While medication and behavior modification certainly help, diet also plays a role and can exacerbate symptoms. From that perspective, I’ve found these five dietary strategies can benefit nearly every child with ADHD.

  1. Incorporate anti-inflammatory foods and nutrients. Chronic inflammation underlies ADHD, and the typical American diet is highly inflammatory. Whereas studies show medications can have “severe side effects and intolerance”, researchers find omega-3 fatty acids can benefit children with ADHD. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4968854/ That’s because drugs used to treat ADHD can stimulate the brain’s dopamine receptors. So can omega-3 fatty acids: In therapeutic doses, these fatty acids can increase dopamine production and receptors. https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd/index.shtml Most children don’t regularly eat wild-caught fish, so I’ll recommend other anti-inflammatory foods like walnuts as well as a professional-grade fish oil.

 

  1. Try an elimination diet. Gluten, dairy, and other potential food sensitivities can put your immune system in overdrive, increase inflammation, and create problems like intestinal permeability (or leaky gut). Studies show an elimination diet can benefit ADHD. http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(10)62227-1/abstract. In my practice, I’ve found eliminating these problem foods can do wonders for children with ADHD. They feel better, become more focused, and perform better in school.

 

  1. Focus on whole, nutrient-rich foods. Researchers find sugar -particularly the simple sugars in processed foods- can increase a child’s risk for ADHD. One study correlated higher sugar intake with a higher level of hyperactivity and ADHD-like attention deficiencies. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133757/ Other research shows artificial colors and preservatives can become driving factors in ADHD. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4322780/ While it might feel like a challenge, moving children with ADHD into a whole, unprocessed foods diet that includes plenty of fruits, vegetables, and high-quality animal foods can create dramatic improvements in behavior and focus.

 

  1. Optimize nutrient intake. Many children with ADHD are deficient in crucial vitamins and minerals. Studies find significantly low levels of vitamin D in children with ADHD. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4670977/ Likewise, a systematic review found magnesium could help treat ADHD. https://www.ncbi.nlm.nih.gov/pubmed/23808779 I find a good multi-vitamin (and sometimes extra vitamin D and magnesium) can restore nutrient status.

 

  1. Mind your gut. Researchers continue to learn about the gut-brain connection. Studies show diet influences gut microbiota, which plays a key role in disorders like ADHD. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139398/ Probiotics, prebiotics, and other fiber-rich options feed good gut flora and crowd out the bad. Studies show probiotics can be effective among ADHD treatments. https://www.ncbi.nlm.nih.gov/pubmed/18444966 I encourage parents to focus on gut-healing foods including fermented choices like sauerkraut and fiber-rich options like nuts, seeds, and legumes.