Are you feeling stressed or anxious? Our neuroscientist and trainee nutritionist in residence, Lotti Maria has suggested an array of easy-to-make, healthy and delicious snacks to help boost brain power!
Nutrition is extremely important and often overlooked during periods of anxiety and stress, particularly throughout exam season. It is vital to eat regularly and keep hydrated throughout the day; as a hungry, dehydrated brain actually performs significantly worse in tasks that require deep concentration or cognition. So put down that packet of biscuits and step away from the chocolate. Although it is tempting to succumb to a quick sugary fix after the initial high of the feeding frenzy comes the inevitable energy crash. This is because eating certain foods can actually make you hungrier later – white, sugary and starchy foods, for example, are processed all too quickly by your body – leaving you running on empty.
If you want energy that lasts, look no further. Here are some quick & easy alternatives to satiate hunger and improve stamina.
5 quick and nutritious snacks to boost brain power
- Peanut butter on an avocado / avocado with humous and peanuts.
- Almond butter/ cashew butter on oatcakes with chopped fruit.
- Heat up a banana and serve with peanut butter or almond butter or cashew butter and cocoa powder.
- Bake apples in the oven and serve with cinnamon and crushed pecans or hazelnuts on top
- Peanut butter energy bites: mix peanut butter with cooked oats, seeds, cinnamon and chopped dried apricots. Roll into bitesize portions and set in fridge overnight.
Stamina smoothies
Raw fruit and vegetables blended are full of vitamins and are easy to digest. If you’re not a breakfast person, breakfast smoothies may be the solution for you. Try using frozen fruit and preparing freezer bags the night before so you can just whizz them up of a morning and take your smoothie to go. Easy! You can also add a source of protein such as nuts, seeds or chia so your smoothie keeps you fuller for longer. Add spinach for energy boosting iron content and B-vitamins and avocado for creaminess and essential fatty acids.
My favourite smoothie recipe: (tastes like a caramel and cinnamon dessert!)
Blend together the following:
- One cup of almond milk
- Half an avocado
- A generous amount of cinnamon
- Two pitted dates
- One ripe banana
- Half a cup of ice
- A handful of spinach
Pure energy porridge bowls
I usually blend oats (you can cheat and use instant if it’s easier) with warm almond milk, a little peanut butter, cinnamon and a ripe banana. I then pour into a bowl and decorate with fruits. Oats offer sustained energy and will definitely keep you going until lunchtime.
Superfood salads
Salads can be delicious and filling when done right. A salad for lunch can be energising, give you essential vitamins and minerals. They are alsoe easy to digest which means you won’t feel lethargic and tired after eating.
Yummy salad components:
Our favourite ingredients include:
- Sundried tomatoes
- Spiralized courgettes
- Avocado
- Olives
- Blueberries
- Mango
- Walnuts
- Pecans or cashew nuts
- Roasted almonds
- Balsamic vinegar
- Humous
Refreshing fruit water
There are no set guidelines on the amount of water you drink per day, and while it is recommended you drink at least two litres a day (3.5 pints), every person will have a different minimum amount of water that is healthy for them. However, while drinking this much water every day can seem daunting, you can spice things up a bit by simply chilling a bottle overnight in the fridge with your favourite sliced fruits. Another benefit of doing this is some of the water-soluble vitamins will diffuse in the water.
Some refreshing combinations include:
- Pineapple
- Lemons
- Mint, lime and watermelon
- Orange and strawberries
- Cucumber
- Raspberry and mint
- Mango and pineapple
- Blueberry and citrus
Alternatively, freezing your smoothie-blends in an ice cube tray to put inside your water bottle is another easy way of making fruit water.
Written by Lotti Maria
