In “Thinking Out Here about Learning: Beyond What Goes in the Brain Part 1“, Think Out Here discussed how important it is to remember that what goes in a student’s mouth has just as much of an impact at school as what goes into his or her brain. We also discussed that a good diet can help a student have a steady stream of energy throughout the day, which helps him or her stay focused and perform optimally.
In this blog, Think Out Here will discuss some healthy, quick choices for breakfast and snacks that are high in nutrients that are great for busy parents and students. These meals and snacks are LOW GLYCEMIC, which means they are low on the Glycemic Index (GI). Foods that are low on the GI will no spike the blood sugar, which causes a person to crash: that sleepy feeling after eating. Food that are low on the GI help provide a steady stream of energy.
Breakfast is such an important meal. It starts the day off right by giving enough energy to get through the morning. It is good to give the body a steady stream of nutrients, so having 6 small meals a day is better than 2 or 3 larges ones. Most people skip breakfast because they are too busy. Do this sends the body into starvation mode, and it is very hard on the metabolism and digestive system.
Below are some quick things to take on the go so students and parents don’t need to skip the most important meal of the day.
Breakfast (Part 1)
1) Smoothies, Juices, and Shakes: Having a blender in the home is a staple. It saves a ton of time, and it can help add (or sneak) a lot of nutrients into one meal. Adding fibre is great for the digestive system. Adding probiotics is an amazing boost for the immune system; something great for children who want to avoid the germs floating around classrooms and parents who do not want to miss work.
Here’s some tasty Smoothie combinations:
-Avocado Pineapple: Mix 1/2 an avocado with 4 or 5 big chunks of pineapple and coconut water. Also, add some probiotic, chia seeds, and hemp hearts.
The avocado is great for the skin and provides healthy fats. The pineapple is an anti-inflammatory, and the coconut water is great for replenishing electrolytes and keeps a a student hydrated. The probiotic boosts the immune system, and the chia seeds provide omegas, which are great for neurological development. Hemp hearts adds protein to the smoothie, giving it a slow burn energy, making it a little more hearty.
-Strawberry Kiwi Kale: Throw in about 3-4 medium sized frozen or fresh strawberries, one large kiwi without the skin, and a handful of kale. Add the probiotic, fibre, chia seeds, and hemp hearts. Blend withabout 1/2 cup of coconut water or plain filtered water (use more liquid if the strawberries are frozen).
The strawberries add natural sweetness to the smoothie and are full of anti-oxidants. The kiwi is a good source of vitamin c and k. The kale is a great source of magnesium. The fibre adds a boost for the digestive system, which is part of the detoxification process.
-Mango Banana Peach Spinach: Put about 1 small Adolfo mango, 1/4 of a banana, 3 pieces of frozen peach, and a handful of spinach into the blender. Add fibre, probiotic, chia, and hemp. Instead of hemp, you can add a dollop of non-fat Greek yogurt. Add 3/4 cups of water or coconut water and blend.
Mangos are a good source of vitamin and and b. The banana is high in potassium, and the peach is also good for vitamin a and has vitamin c. The spinach is has pretty much every vitamin and magnesium. The yogurt is a good source of low GI protein.
Here are some juice recipes:
-Carrot Orange Ginger: Add about one very small carrot, a tiny nub of ginger, and 1/2 cup of orange juice. Add chia, hemp, and probiotic.
Carrot is high in vitamin a. Ginger is great for digestion, and oranges are high in vitamin c.
-Raspberry Blueberry Blackberry: Add a handful of each berry in to the juicer. I recommend the Nutribullet, Vitamix, or Blendtech since they all use the pulp of the fruit too. Give it a whirl with the probiotic, chia, and hemp.
All berries are very high in anti-oxidants, which is so important for fighting the amount of free radicals people are exposed to on a daily basis. Working out, talking on cell phones, working on computers, BREATHING all contribute to free radicals in the body. It is important to give the body what it needs to fight them.
Finally, Usana Nutrimeal is a great breakfast alternative. It is low glycemic and keeps the student full for 2.5-3.5 hours. It gives a steady stream of energy and is a well-balanced meal. It comes in 3 flavours: strawberry, chocolate, and vanilla. You can blend all of the shakes with different fruits and veggies, as well. 
Remember: vitamins are a good way to get the nutrients a student needs if he or she is not able to eat properly.
Think Out Here can answer any questions about nutrition or if you’d like more meal suggestions. We go beyond conventional tutoring, and we can consult on more than just academic subjects. Think Out Here wants its students to be all around educated; no just on school subjects but on health and the world. Feel free to ask a tutor about any of our posts, to find out which nutrients do what, or to book a tutor today!
