Hello and welcome to the first edition of Matters on My Mind! I am Trudy Lackey, executive director of Mind Matters and I was on our volunteer board for eight years before resigning and transitioning to a staff position. Although I knew quite a bit about the Clinic as a board member, it is very different being in the clinic every day and seeing our clients arrive to take part in one or more of our comprehensive services. It is rewarding to literally see the sigh of relief as they enter our warm, safe, and inviting reception area and even more importantly, the positive reaction of client & family after seeing one of our professional and compassionate professionals.
Many of our clients are affected by Attention Deficit Disorder/Attention Deficit Hyperactivity Disorders [ADD/ADHD], and the transition from summer vacation to back to school and back to work can be a rough time. All of us feel the change and often some concentration on making our diet and nutrition a little better can make a big difference.
Less sugar and more protein especially at breakfast time has been shown to aid in focus and attention in the classroom or at work. Good sources of protein in the morning might include eggs, cheese, milk, whole-grain breads and cereals, meats, soy products, or nuts. A natural nut butter such as peanut or almond on whole-grain bread with a little all-fruit jam should satisfy taste and nutrition. Eggs, perhaps hard-boiled or deviled, made the night before to save some precious morning time are a good choice. Whole-grain cereal with a lean meat or plain yogurt with fresh fruit are both good options for starting off the day. A protein shake or even a handful of mixed nuts with fresh fruit can help you start the day right.
One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. It can be made with any toppings you like. Try choosing fruits that are in season for the most flavorful options.
Here’s a simple and delicious smoothie for the morning rush. Blend frozen fruit (banana and berries work well) with Greek yogurt and a liquid of your choice (milk, juice, coconut water—whatever you like). Freeze overnight and thaw throughout the day to enjoy anytime or blend up in the morning to drink fresh.
Try topping two lightly toasted slices of whole-grain bread with smashed avocado and a sprinkling of salt and pepper. Layer on two sunny-side up eggs for a healthy dose of protein, and you've got a well-rounded breakfast. Stack them in a sealed container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.
Yes, it’s possible to make really good scrambled eggs in the microwave. Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later or store the raw mixture in a fridge until ready to heat and eat.
Well, there’s a few ideas for a great start to your day. Let me know what you think and what your favorite “great-start” breakfast is.