Ryan's mom likes to say that Fredrik is going to be a genius. That may or may not come true, but we do know that eating certain foods does appear to confer specific benefits to the brain. Max Lugavere, health & science journalist, wrote a book all about it, and aptly titled it "Genius Foods." I'm not going to do a lengthy review of the book, I'm just going to say that I really enjoyed it! Tons of well researched information, and presented in a way anyone can understand. Essentially it comes down to reducing inflammation, and providing the body with adequate vitamins, minerals, and antioxidants. So what are the top brain foods according to Max; and how can you and your family eat more of these foods?
Check out some of these recipes for inspiration:
Cruciferous Vegetables (Broccoli)- Steamed with butter for infants, broccoli salad for adults (use Swerve instead of sugar in the dressing).
Dark Leafy Greens - Ryan and I's current favorite way to eat these are in salads. A bag of cruciferous crunch salad mix from Trader Joe's added to chopped romaine and spinach makes it easy to get in a nice combination of greens. If you prefer your greens cooked, a quick sauté is nice, but after living in Georgia, southern collard greens is a real treat for us.
Avocado - While I happily eat avocados with just a dash of salt, Fredrik will not. He actually cries when I try to feed it to him plain. However, mashing it with frozen/thawed raspberries is favorite breakfast. Making chocolate avocado pudding will get you bonus points with your family.
Fatty Fish - Fredrik likes smoked salmon and canned oysters. For budget conscious families, make a salmon salad using wild caught canned salmon. We always buy the big can from Trader Joe's.
Nuts (almonds) - Try this yummy yummy almond banana coconut muffin.
Eggs - scrambled/egg bake/frittata/quiche/soufflé are a favorites around here.
Berries (blueberries) - Just eat them up plain, or top with whipped cream. Fredrik has recently discovered that freeze dried strawberries are a great snack. They are also part of this Strawberry Fluff.
Grass Fed Beef - Fredrik likes ground beef with a little marinara sauce, mild salsa, or creamy stroganoff sauce on it. Meatloaf is also easy for him eat. But a slow cooked roast, shredded or cut into chunks also works well as a meal all three of us enjoy.
Dark Chocolate (80%) - Make a chia pudding with cocoa powder and cocoa nibs. Personally I just grab a couple squares of the Montezuma dark 100% chocolate, and top it with whatever nut butter I have in the fridge. It's a brain boosting Reese's.
Olive Oil - After listening to Max and and his guest Nicholas in this podcast, I definitely believe in buying a better quality olive oil now. As Nicholas says, just POUR the oil onto your food. Or make a sauce like pesto or chimichurri to eat with your grass fed bee.
Coffee - Drink it black, or with cream, with collagen, or bulletproof with coconut and MCT oil. Just please please please find a replacement for fake creamers that are made with processed oils and high fructose syrup.
I'm writing a book! Actually it's already written and has been hanging out with my editor and the graphic artist since January. The inspiration started a couple years ago when I realized that most of my clients do not understand the importance of gut health and it's relation to their overall well being. Of course, if adults don't know this, then kids don't know it either. I did a little Google searching and Amazon searching and didn't find any kids books that addressed gut health or nutrition quite the way I wanted them too. As many of my fellow practitioners know, gut health is important for brain health, immune health, skin health, EVERYTHING health! What we eat as a kid affects our bodies not just then, but also as we grow older.
Mindy and the Good Gut Bugs is about a little mouse whose digestion is less than optimal thanks to her love of processed foods. Her good gut bugs (AKA: probiotics) are not healthy and she needs HELP! I'm hoping to have it published later this summer before Baby T. arrives.
If you know any dietitians, chiropractors, pediatricians, gastroenterologists, teachers, parents, anyone who might be interested, let them know Mindy and the Good Gut Bugs is coming!
I'm a dietitian with a passion for good nutrition, bold flavors, playing in the dirt, and being with my family.