BE THE LEAN LEARNING MACHINE

Coach B Sessions

WITH THESE EIGHT SUPERFOODS AND ONE CUP OF COFFEE

 Do you ever think of your brain training (academics) like training for an athletic event?

As a recreational athlete and fitness trainer for most of my adult life, I have experienced, observed, and learned that without the proper nutrition to support performance. Your training efforts will suffer from sub-par performance, no matter how hard you train.

Caring for your body through times of high demands is critical for the best outcomes. Offering your body and brain the best nutritional support you can will help maximize your efforts’ effectiveness, and you will achieve the best results for your endeavors.

The brain is an organ that has cells, nerve fibers, and arteries. It is composed of 60% fat. If you are interested in more details, I suggest https://www.healthline.com/human-body-maps/brain.

The brain uses 20% of the body’s calories. Thus, feeding the body with excellent nutrition will maximize your learning experience with better focus and concentration.

Here is a list of suggested foods that support brain function, and I added some of my simple recipes and favorite recipes from others.

Oily fish for omega-3 fatty acids

A 2017 study (https://pubmed.ncbi.nlm.nih.gov/28527220/) showed that high levels of omega-3 increased blood flow to the brain, boosting cognitive and thinking abilities.

Example of omega -3 fatty acid foods:

Salmon

Tuna

Mackerel

Sardines

Seeds and nuts

This recipe http://www.eatingwell.com/recipe/270549/salmon-stuffed-avocados/ calls for canned salmon, but you can buy fresh if your time and budget allow.

Dark chocolate (70% organic cacao) 

The cacao in the chocolate is high in flavonoid antioxidants, helps reduce inflammation, and is excellent for memory and learning.

A suggested bar www.hukitchen.com is also packed with nuts.

 For a more budget-friendly option, do try Lindt’s 70% cocoa chocolate bar, which is found at Target and most grocery stores.

The suggested serving size is 1oz.

Berries

Just like cacao in the chocolate, berries are high in flavonoids, antioxidants, and nutrients that help support memory and learning by increasing communication between brain cells and increase brain plasticity, allowing brain cells to form new connections. Also, this tasty treat is fantastic in reducing inflammation throughout the body.

Examples of berries:

Blackberries

Blueberries

Strawberries

Blackcurrants

Mulberries

Beautiful to throw a palm-size serving in a salad or add to your breakfast cereal or yogurt.

Nuts and seeds

Nut and seeds are an excellent source of the antioxidant, vitamin E, which protects cells and contributes to improved cognition.

Examples of nuts and seeds:

Sunflower seeds

Almonds

Hazelnuts

Walnuts

Recipe for energy balls

https://www.ideafit.com/nutrition/recipe-for-health-curry-cashew-energy-balls/.

Suggested nut and seeds are serving: about 12 nuts or 1/3 cup of seeds.

Whole grains

Their benefits are the same as above. Plus, they’ll give you an energy boost.

Examples of whole grains:

Brown rice

Barley

Bulgur

Oatmeal

Whole-grain bread

Whole-grain pasta

Bread suggestion: Ezekiel (found at Target and most major grocery stores).

Avocados

Avocados are a source of unsaturated fat; these fats may help reduce blood pressure, which is ideal because high blood pressure is thought to increase cognitive decline. Also, they’re rich in vitamins (mentioned above) and minerals.

Eggs

Good source of vitamins.

B-6

B-12

Folic acid

Great for continued energy.

Recipe: Avocado bread

One hard-boiled egg, one slice of Ezekiel bread, ¼ avocado smashed, a few cilantro chopped pieces and a small number of chopped hazelnuts for topping. 

Slice egg

Toast bread, add avocado and cilantro to bread, top with egg, add hazelnuts, and add salt and pepper to taste.

Coffee

Yes, coffee in small amounts can be beneficial, but it may not be for everyone. Though, it’s known that the beverage is excellent for brain alertness.

Check out this study https://pubmed.ncbi.nlm.nih.gov/29654498/.

Also, the research suggests that caffeine helps us process information and has the benefit of antioxidants, which is excellent for overall health.

My suggested coffee is Tiemans.

www.tiemans.com

Dark, leafy greens and vegetables

Loaded with nutrients that protect the heart and blood vessels, these are also proven to support brain function. Dark, leafy greens and veggies have an abundance of vitamin K, lutein, folate, and beta carotene. For more information, you can learn more here:

Https://www.health.harvard.edu/mind-and-mood/foods-linked-to-better-brainpower

Suggested greens

Broccoli

Kale

Arugula

Bok choy

Brussel sprouts

Turnips

Cauliflower

Spinach

Collard greens

Recipe

Bonnie’s easy salad

1-2 cups of arugula

1 tablespoon of olive oil

1 freshly squeezed lemon

1/3 cup of sunflower seeds 

Toss all together, and salt and pepper to taste.

Throughout the article, all foods are suggestions that will help support memory and concentration by supporting brain cell structure.

Highly processed foods with refined sugars and high levels of saturated fats Do not support good health. Avoid as these processed foods can damage brain cells structure and other organs throughout the body, leaving your whole body feeling unwell due to loss of energy and even metabolic diseases.

Here’s a good rule of thumb for buying packaged food:

Read the front and back of the package.

If you don’t know what the ingredients are, put it back on the shelf.

Keep ingredients to fewer than four.

Avoid high fructose corn syrup. Here’s why https://health.clevelandclinic.org/avoid-the-hidden-dangers-of-high-fructose-corn-syrup-video/.

Here are other ways to help your body to be the lean learning machine during your studies and then after for good health: 

Stay hydrated with water. Avoid highly processed foods, sugary foods, and alcohol.

Move and exercise as much as possible. See my Youtube channel for free classes at Coach Bonnie PWF.

Take the time (even 5 mins will help) to go outside, breathe, or meditate.

Take good care during your studies by not overeating or eating too little. 

If you need guidance with nutrition or exercise, you can contact me, Coach Bonnie, at 

www.pilatesweightsandfitness.com.

Email: coachbsessions@gmail.com

Or get free information  at https://www.choosemyplate.gov/myplate.

Remember to focus on your goal, as you are an athlete in training. And do keep up the excellent work and support yourself with body care and kindness. I wish you all much success in your studies. 

🤗 Bonnie Sessions ox

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