These simple recipes are ideal for everyone in your home, whether they have a test coming up, a presentation to give, or just need a bit of focus to get through the day. Serve them for breakfast, enjoy when they come home from school, or just munch as a snack!
Blueberry Oatmeal
Whole grains are a major source of concentration-boosting vitamins and minerals, and oatmeal is about as whole-grain as you can get! It also helps lower blood pressure and is high in fiber. Plus, studies have shown that people who consume blueberries regularly have a lower risk of developing Alzheimer’s and dementia later in life—they help your memory! Feel free to mix and match ingredients in your oatmeal to better suit it to your tastebuds. You could also throw a handful of uncooked (or cooked) oatmeal in your next smoothie for a nutritional boost!
Serves 4
2 cups plain oatmeal
1 cup fresh blueberries
Splash of half and half (or milk or other cream)
Maple syrup or brown sugar, to taste
Prepare the oatmeal according to directions on the canister, then spoon into four bowls. Top each bowl with ¼ cup of blueberries, a splash of half and half, and a drizzle of maple syrup or sprinkle of brown sugar.
Nutritional info: 198 calories, 4.3 g fat, 4.2 mg cholesterol, 57 mg potassium, 36 carbohydrates, 5 g fiber, 8 g sugar, 5.6 g protein.
Yogurt Granola
Yogurt is another one of those brain-boosting power foods whose protein count makes it extra great for brain-power. But for a real brain boost, you can do better than just plain yogurt! Add some natural (or homemade) granola for another boost of whole grains, plus a swirl of blueberries for memory help and focus, and to keep blood sugar levels steady.
Serves 4
2 cups natural vanilla yogurt
1 cup natural granola, any flavor
1 cup fresh or thawed blueberries (whirl in the food processor for more intense flavor and color)
Divide ingredients between four bowls and mix to combine. Enjoy with a glass of 100% fruit juice and a few apple slices.
Nutritional info: 242 calories, 5 g fat, 10 mg cholesterol, 162 mg sodium, 362 mg potassium, 41 carbohydrates, 2 g fiber, 33 g sugar, 9 g protein. 25% DV Calcium, 15% DV Vitamin B-12.
Focus on the Trail Mix
Mixed nuts, especially almonds and walnuts, contain protein and the antioxidant Vitamin E, which help keep you full and improve concentration. Add a half-cup of dark chocolate chips for a dose of healthy omega-3 fats, also fantastic for concentration in moderation. Toss in some dried fruit, and you’ve got an amazingly healthy trail mix!
Serves 4 as a snack
4 ounces mixed nuts
½ cup dark chocolate chips
1 cup dried fruit, such as cranberries
Combine all ingredients in a bowl, then divide between four sandwich baggies or small Tupperware containers. Feel free to add other additions.
Nutritional info: 384 calories, 23 g fat, 0 mg cholesterol, 13 mg sodium, 181 mg potassium, 48 g carbohydrates, 6 g fiber, 32 g sugar, 5 g protein. 8% DV Vitamin E.
What about other foods? Fish is also great for concentration. In the morning, try a whole-wheat bagel with a smear of cream cheese and a few pieces of smoked salmon on top. Eggs also boost focus, due to their protein and other amino acids, so you could replace salmon on that bagel with a scrambled egg. In moderation, coffee is also great, but don’t overdo it—small amounts of caffeine are helpful for concentration, not 20 ounces of it! And remember, high calorie, high sugar breakfasts do nothing but hinder concentration and increase lethargy. That means sugary cereals, toaster pastries, or any huge breakfast should be off-limits before school or before homework starts!
Dress Up a Plain Suit
