We’ve all heard the saying ‘you are what you eat’. But how much of this relates to focus and mood? Did you know that the foods you eat could have a significant impact on your brain and your ability to focus? Research shows the right foods can increase brain power, focus, motivation, and overall productivity by up to 20%.
The truth of the matter is that getting focused can be easy; but, staying focused, even under the best possible circumstances, can be crazy difficult. To help you tackle your day and prevent you from falling far from focused, here are my 5 favorites:
When you support your digestive health you are optimizing your overall health. The “gut - brain” connection is a real thing and too often overlooked. By consuming a good quality probiotic you will not only aid in nutrient absorption, support optimal digestion and boost your immune system; you will also support and improve your brain health. Easing brain fog, improving anxious tendencies, supporting memory and allowing greater focus. - Adults and kids alike. Always remember quality is important, not all probiotics are made alike.
We should be eating more greens, and most of us struggle to reach the bare minimum for the ideal daily greens intake. Enter Greens+. Greens+ is 23 plant-based nutrients in powdered form to nourish and energize your mind + body. It provides a little extra insurance, working up your nutrition game and the nutritional value of your meals. Consider it a little green safety net. Additionally, research shows that greens powders can help neutralize acids, decreasing your overall acidic load and contributing to improved health. - Just one scoop per day for lasting energy + focus with no crash! Add it to your smoothies or just shake with water.
Omegas have an incredible impact on brain function and development throughout all stages of our lives. In our daily diets EPA and DHA are almost exclusively found in fatty fish and fish oil. While we may consume fish, most of us do not consume the recommended amounts, falling short of getting enough EPA and DHA in our diets, leaving us irritable, foggy and unfocused. For this reason I always recommend incorporating a good quality fish oil supplement, to reap the benefits of improved cognitive function, mood and focus. Taking 1,000–2,000 mg of omega-3 fatty acids from fish oil daily is likely a good starting point that is well under the recommended upper limit.
This one may not be a food, but it's still enormously useful. The body is 73 percent water so it only makes sense that when our supply is low, we don't function properly. Even a mild case of dehydration impairs cognition. So what happens to your brain when you don’t drink enough water? You become irritable, lethargic, and distracted. In order to increase your focus and slay your goals, I recommend drinking at least three litres of water each day. - This will give your brain the power it needs to be more focused and motivated.
Dark chocolate increases the production of endorphins and serotonin in the brain, as well as triggering the release of dopamine. And aside from giving you bliss, dark chocolate also has other powerful antioxidant properties that boost blood supply to the brain, enhancing concentration and focus. It also contains magnesium, which is a natural stress reliever. -Bonus! A small amount goes a long way, so just have a little square to get the mood and focus boost you need.
Slaying your goals has never been more straightforward, and the science backs it up: If you consume garbage, you'll project garbage. There is no other way of putting this! The healthy mind can commit, prioritize, eliminate distractions, and conquer—and it all starts with your nutrition. Load up on my favorite five - they may just be the lift your brain is looking for when it's struggling to stay focused and motivated.
Ps. Here is a special little focus friendly treat!
Dark Chocolate Nut Clusters
- 1 cup almonds raw, roasted with skins
- ½ cup pistachios raw, roasted
- ½ cup walnuts raw, roasted
- ½ cup dark chocolate
- 1/2 teaspoon sea salt
- Preheat oven to 325°.
- Line a rimmed cookie sheet with parchment paper; evenly spread nuts onto sheet.
- Roast 12 minutes. Cool to room temperature.
- In a medium saucepan, combine chocolate and salt; melt over low heat, stir until completely melted, about 3–4 minutes. Add nuts to chocolate; toss to cover. Pour chocolate covered nuts onto the same lined cookie sheet; spread flat, but keep nuts next to each other in order to form clusters.
- Allow to cool at room temperature; refrigerate 30 minutes if chocolate is still sticky. Break into 1- to 2-inch pieces. Store in an airtight container for up to 3 days.
NUTRITION PER SERVING per 2
- Calories: 170 kcal
- Fat: 3g
- Carbohydrates: 9g
- Protein: 5g