Nutrition

It goes without saying that junk food inhibits positive change for the brain. That being said, we should focus on what we can do nutrition-wise to affect the brain re-organization we desire.

Phosphatidylserine (PS) is a nutrient found in every cell in the body.  For the brain to function well at sending and receiving connections across the synaptic gap, a fatty acid must be attached to each dendrite.  PS provides that fatty acid which is necessary for the messages to be sent and received in the brain. 

The PS supplementation enables a student wrestling with reading to have:

• better function of the neurotransmitters and synapses within the brain
• increased ability to concentrate, recall (memory) and learn
• improved social interactions, communication skills, and mood. 

Students on PS have improved attention, concentration, and academic performance.  As therapists to a struggling reader, our primary interest in PS it that it enhances consistent long-term retrieval of information.  It is an added benefit that the student’s mood, and therefore participation, will be helped by taking PS.

*   Check to make sure your PS is pure and not a complex, which will not provide the potency you expect.  100 mg per day is the minimum dosage.  Supplementation strategy: student should take 100 mg 3 times daily with food (300 mg per day).  This should be done for a month or two and then move to a maintenance level of 100-200 mg per day.

Omega-3 and Omega-6 are both essential to the body and must be sourced from the foods we eat.  Omega-3 fatty acids are less common in the Western diet. Omega-6 is found in abundance in the typical Western diet and is found in refined vegetable oils and foods cooked in vegetable oils.  Omega-6 is also plentifully found in walnuts, sunflower seeds, almonds, and cashews.  The ratio of Omega-6 to Omega-3 in the body is typically disproportionately high in Omega-6 fatty acids which increases inflammation in the body.  Inflammation is a root factor in many chronic diseases.  It is important to increase consumption of Omega-3 fatty acids to balance this ratio, and because Omega-3 supports the development of the brain, eyes, and nerves.

If a family is not investing in the PS, the student can achieve similar benefits by taking in the raw materials which serve the same purpose. Omega-3 is found in fish oils, but also in high amounts in certain nuts and seeds such as chia seeds, walnuts,hemp seeds, and ground flax seeds.  Dark green leafy vegetables are also a source of Omega-3 fatty acids. 

It is important to remember that flax seeds need to be ground to release the beneficial oils.  Without grinding, the whole flax seeds will pass right through the system intact, and without the Omega-3 benefit.   The purchase of a small electric grinder (usually used for grinding coffee beans) will be a helpful kitchen tool for grinding small batches of flax seeds.  A blender may also do the trick.  The ground flax should then be used fairly immediately (within 3 days) and kept refrigerated in a glass container until use.

A daily smoothie with ingredients including Omega-3 fatty acids can be prepared at a reduced cost as compared to the PS at 300 mg/day. 

Omega-3 and Omega-6 are both essential to the body and must be sourced from the foods we eat.  Omega-3 fatty acids are less common in the Western diet.  Omega-3 is found in fish oils, but also in high amounts in certain nuts and seeds such as chia seeds, walnuts, and ground flax seeds.  Dark green leafy vegetables are also a source of Omega-3 fatty acids.  Omega-6 is found in abundance in the typical Western diet and is found in refined vegetable oils and foods cooked in vegetable oils.  Omega-6 is also plentifully found in walnuts, sunflower seeds, almonds, and cashews.  The ratio of Omega-6 to Omega-3 in the body is typically disproportionately high in Omega-6 fatty acids which increases inflammation in the body.  Inflammation is a root factor in many chronic diseases.  It is important to increase consumption of Omega-3 fatty acids to balance this ratio, and because Omega-3 supports the development of the brain, eyes, and nerves.

It is important to remember that flax seeds need to be ground to release the beneficial oils.  Without grinding, the whole flax seeds will pass right through the system intact, and without the Omega-3 benefit.   The purchase of a small electric grinder (usually used for grinding coffee beans) will be a helpful kitchen tool for grinding small batches of flax seeds.  A blender may also do the trick.  The ground flax should then be used fairly immediately (within 3 days) and kept refrigerated in a glass container until use.

A daily smoothie with ingredients including Omega-3 fatty acids can be prepared at a reduced cost as compared to the PS at 300 mg/day.  If a family is not investing in the PS, the student can achieve similar benefits by taking in the raw materials which serve the same purpose.

BRAIN-HEALTH SMOOTHIE

1 cup of milk, or non-dairy milk alternative

½ cup of frozen dark berries (antioxidants)

1 Tbs. sunflower seeds, raw (energy)

1 Tbs. pumpkin seeds, raw (protein)

1 Tbs. hemp and/or ground flax seed (Omega-3)

1 Tbs. honey

½ tsp. vanilla

Some recipes that I would suggest for low-sugar or no-sugar desserts would be:

NO-SUGAR COOKIES

3 cups mashed ripe bananas

1/3 c. applesauce

2 c. oats

¼ c. almond milk

½ c. raisins

1 tsp. vanilla

½ tsp. cardamom

½ tsp. coriander

                Bake at 350* for 15 to 20 minutes

ENERGY BLAST BALLS

1 cup dry oatmeal, use blender to make ½ cup into flour

2/3 cup coconut flakes

½ cup sunflower seed butter or peanut butter

½ cup ground flax seed

½ cup mini chocolate chips (optional)

1/3 c. honey

1 tsp. vanilla

                Mix all thoroughly.  Refrigerate for 30 minutes.  Makes 20-25 one-inch balls. 

HARVEST YOUR OWN PUMPKIN SEEDS

For every ½ cup of seeds:

Place 2 c. water and 2 Tbs salt in a small saucepan.

Bring to a boil. Then reduce to a simmer for 10 minutes.

With 1 Tbs. olive oil, spread a single layer on a cookie sheet.

Bake top rack at 350* for 20 minutes.

I would also suggest making no-sugar added smoothies from blended fruit.  Banana alone, or Mixed berries alone as a base often do not require additional sweetening.  To increase the value to the brain, add 1 Tbs. of ground flax seeds into each serving.  Experiment for yourself and see what your family likes.