What are some nutrition tips to improve your focus and productivity?

I actually posted about this not too long ago. Salmon improves my alertness and stamina. I often look at my week ahead and if it will be a challenging week, I call it a "salmon week." If I can't have salmon, Omega 3 and B-12 supplements have been a winning combination. Also in general, we keep our energy levels up by eating a balanced diet and eating consistently (not skipping meals). Eating breakfast definitely sets us up for success in a number of ways. It fuels and settles us early on in the day, prevented us from being distracted by hunger and left to eating junk just to pacify hunger. It's also important to eat lunch and dinner. When we under eat we don't sleep well because our bodies are under duress from lack of nourishment.

Preferably avoid bread in your breakfast. Not because it is processed, but because it spikes your sugar through carbs. I've noticed feeling low when I have bread for breakfast. Add millets if you're looking for carbs

Protein....Protein....PROTEIN. Lots of fresh fruits and veggies for snacks but beware of portion size. Lots of complex carbs which can lead to more hunger. Just lead with lean protein. It's not a diet. It's a LIVE-it~ Mary Ann High Weight: 275 Current and for 9 years: 148

Staying hydrated has become a key part of my daily routine to keep up with my busy life. Water is crucial for both my body and brain to function well, and even mild dehydration can impact my cognitive abilities and mood. It also helps flush out toxins, regulate body temperature, and deliver essential nutrients and oxygen to my cells. I aim to drink at least eight glasses of water a day, and more if I'm exercising or sweating a lot. I also include fruit juices in my fluid intake, but I avoid beverages high in caffeine, alcohol, or sugar, as they can lead to dehydration and disrupt my mood and sleep. Staying hydrated helps me maintain energy and focus throughout the day, which is essential for managing both work and motherhood effectively.

As a new mother and working woman, I've found that including omega-3 fatty acids in my diet has made a significant difference in my focus and productivity. These healthy fats are essential for brain health and mood stability, which is crucial when balancing the demands of both work and family life. Omega-3s have anti-inflammatory and antioxidant properties that help protect brain cells and support the production of neurotransmitters like serotonin and dopamine, which are vital for managing emotions and staying motivated. I make sure to incorporate sources like fatty fish (salmon, tuna, sardines) and plant-based options such as flaxseeds, chia seeds, walnuts, and soybeans into my meals.

As a current diabetic, I used soda and high carb foods to stay energized. I was raising 3 kids and working two jobs and on the weekend I would have the groceries and household chores done by noon. In turn this bad habit gave me a lifetime gift. It’s ok to eat sweets moderately but clean eating will give you a healthier body and more power over your body!

To improve your focus and productivity, it's important to limit your intake of refined carbs and added sugars. These are commonly found in processed foods like white bread, pasta, pastries, cookies, candies, and sodas. While they might offer a quick burst of energy, they can also lead to rapid fluctuations in blood sugar levels, mood swings, and decreased focus. Consistently consuming these can increase the risk of obesity, diabetes, heart disease, and depression. Instead, opt for whole grains, fruits, vegetables, and natural sweeteners like honey or maple syrup to maintain stable energy levels and support overall well-being.

In my opinion, to boost your focus and productivity, one crucial tip is to avoid skipping meals. Skipping meals can significantly impact your mood and productivity by depriving your body and brain of essential fuel and nutrients. This can result in low blood sugar, which leads to hunger, irritability, fatigue, and poor concentration. Additionally, skipping meals often increases the likelihood of overeating or choosing unhealthy foods later in the day. To maintain steady energy levels and enhance your focus, plan your meals ahead, prepare them in advance, or keep healthy snacks handy for when you're on the move.