Nourishing Your Body, Renewing Your Life
Welcome to Your Renewable Life
I wanted to share this case study for improving brain function. This particular client needed mental focus to shine at work. I’m sharing in case you can find some tips that may relate to you as well.
Case study background:
Professional postmenopausal female, 60, working hard to prepare for an important presentation to her board of directors. She is looking for a breakfast recipe to support her cognitive performance during this stressful time.
For this exciting and yet stressful opportunity, we will work to fuel your brain and body properly so that you are set nutritionally to shine!
Because movement and physical activity are so important for brain health and cognitive function, I would like to recommend that you take a 30-minute walk before breakfast.
When you return, I have set you up with a quick and simple, yet nutrient-dense brain-boosting smoothie bowl. This smoothie bowl is well-balanced in macros so that you won’t find yourself crashing mid-morning from a high glycemic intake. Rather, depending on the exact ingredients and quantities you pull from below, this balanced breakfast comes in at around 500 calories with a macronutrient ratio of 38% Carbohydrates, 27% Protein, and 46% Fat
Omega-3 Fatty Acids are shown to improve cognitive performance and are in abundance with the addition of Udo’s 3-6-9 oil, Chia, and Flax Seeds (Muldoon, M. F., Ryan, C. M., Yao, J. K., Conklin, S. M. C. P. D. M., & Manuck, S. B. (2014). Long-Chain Omega-3 Fatty Acids and Optimization of Cognitive Performance. Retrieved from https://watermark.silverchair.com/milmed-d-14-00168.pdf)
Flavonoids are beneficial in cognitive function and are a tasty part of this smoothie bowl recipe with blueberries and dark chocolate. (Spencer, J. (2008). Food for thought: The role of dietary flavonoids in enhancing human memory, learning and neuro-cognitive performance: Symposium on ‘Diet and mental health’. Proceedings of the Nutrition Society, 67(2), 238-252. doi:10.1017/S0029665108007088)
To round out the benefits to your mental performance and overall health, extra fats, fiber, and micronutrients found in the blueberries, cauliflower, avocado, etc give you a steady level of energy and focus all the way to lunchtime.
I recommend that you pair your breakfast with a mug of green tea as it’s antioxidants and moderate caffeine level will give you the focus you need to start your day off strong and productively.
Without further adieu, here is your recipe.
Brain-Boosting Smoothie Bowl
1 serving
To make the smoothie base, add the following to your blender.
⅓ cup frozen organic wild blueberries
3 tbsp frozen riced cauliflower
½ medium organic avocado
1-1.5 tbsp organic full-fat Greek Yogurt (Fage brand is my favorite)
1 tsp-1 tbsp Udo’s Oil 3-6-9 blend (found at most natural health food stores)
1 scoop Vital Proteins Collagen Peptides
Once blended, you should have a smooth, spoonable mixture much like soft-serve ice cream. Spoon the mixture into a serving bowl and top to your liking these (some or all) toppings. The toppings can be stirred into the smoothie or you can make a beautiful presentation by lining each of the toppings across the top of your bowl.
Toppings:
1-2 tbsp frozen organic wild blueberries
1-2 tbsp chopped organic strawberries
1 tbsp organic fair trade chopped or shaved 75%+ dark chocolate
1 tbsp organic almond or cashew butter
1 tbsp Chia Seeds
1 tbsp Organic Golden Flax Seeds
1 tbsp unsweetened organic coconut flakes
A drizzle of organic local raw honey if you need it a little sweeter.
This smoothie bowl is going to give you the brainpower and level energy to give a succinct, energetic, and engaging presentation. As long as you keep your ingredients handy, it is a snap to whip up quickly. And the best thing is that it is completely customizable to meet your taste and still give you the nutrition that will keep you focused and energized to perform at the highest level!
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