Superfood: Acai Berry

You’ve probably heard all about these super foods that have become such fashion in the food industry these day. But what do we know about these super foods? What does it really help? A super food is described as a food whose health nutritional value greatly exceeds that of its calories.

This week i will talk about Acai Berries and Bowls.

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What is Acai? Acai Berries are found in Brazil and have high nutritional value and are well worth the hype. They are high in fibre, amino acids, essential fatty acids and vitamin and minerals, which help with muscle development, digestion, heart health and more. However, what they are known for are their antioxidants. They are high on the list of foods that contain antioxidant, nearing to the top of the list and well above any other berry. Antioxidants help fight ageing, prevent diseases and contain anti-inflammatory compounds. Acai Berries are high in antioxidants called polyphenols and anthocyanins. These antioxidants provide vitality and are good for the heart and cholesterol control. (Victoria Health and The Healthy Chef)

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Not only does the Acai Berry have a whole lot of benefits, it also taste great! It is perfect for breakfast, as you can combine it with oats, fruits, nuts and many more, creating different flavours daily!

Here is a recipe to get you started with Acai!
Breakfast Criminals:

Classic Acai Bowl | Breakfast Criminals

Ingredients to Blend: (makes 2 large bowls)

  • Sambazon unsweetened acai smoothie packs
  • 1/2 mango
  • 1 ripe banana (use the dotty ones!)
  • 1/2 cup strawberries (fresh or frozen)
  • 2 tbsp raw cacao
  • 1 tsbp chia seeds

Topped with:

Remember if you want to “Think like a beast, have your morning feast!”

E.C

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Breakfast on the go!

You’re a student, you’re late for school…again. With our busy schedule, its no wonder many students go to school without breakfast. Fear not! I have found some breakfast which you can grab and go, and not be late to school! (Because you cant wait to get there and learn, right?)

Peanut Butter, Strawberry, & Banana Quesadillas
ambitiouskitchen:

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Cooking spray or butter
2 tablespoons natural creamy peanut butter
2 whole grain tortillas
1 large ripe banana, sliced
4-5 strawberries, sliced
1/8 teaspoon cinnamon (if desired)

Skinny Chocolate Peanut Butter Banana Shake
Onesweetmess:

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1 frozen banana (no substitute)
1/2 cup light vanilla or chocolate almond milk
1 tablespoon cocoa powder
2 tablespoons fat-free Greek yogurt
2 tablespoons peanut butter
1 teaspoon agave or honey

Almond Butter, Yogurt, and Fruit Parfait
realsimple:

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3/4 cup plain nonfat Greek yogurt
2 tablespoons almond butter
1 tablespoon honey
1/4 cup halved grapes
3 strawberries, quartered
2 tablespoons chopped roasted almonds

Black Bean Breakfast Burrito
fitnessmagazine:

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1 and 2 egg whites
1/4 cup canned black beans, rinsed and drained
2 tablespoons salsa
2 tablespoons shredded low-fat cheddar cheese
1 small whole-wheat tortilla

Remember if you want to “Think like a beast, have your morning feast!”

E.C

Breakfast and Academics

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Eating breakfast has been linked to better academic performance and cognitive function. How? Simple, the brain needs energy to function, like everything else in your body. Skipping breakfast deprives energy from the brain. Everything that the brain controls then suffers as a consequence of that.

Students who do not eat a regular breakfast and go to school hungry are found to be more restless and disruptive during school thus affecting their learning experience. I mean if you’re hungry, you aren’t going to be thinking of anything other than that sandwich at the bottom of your bag!

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There have been many studies, in particular from the National Institute of Nutrition, to show that having a regular breakfast can increase cognitive function. This includes concentration, attention, mathematics, reading ability, memory and grades. There are even studies to show that those who ate breakfast made less mistakes in standardized tests and mathematics. Anything to help with maths, am i right?

In this study by Wesnes et al, there were four groups tested, two with breakfast, one with a glucose drink and the other with no breakfast. Not surprisingly the groups which at breakfast showed an improvement in attention and memory over the other two groups. However s urprisingly, by the time it was noon, the cognitive function of the breakfast eaters increased while the non eaters and glucose drinker’s cognitive function was almost half of the breakfast eaters!

It is even more important for children and teenagers to have a regular breakfast as their brains are still growing. The brain needs enough energy supplied to the brain in order for it to grow and develop properly. A study shows that the brain doesn’t really stop growing until late adolescence, around 16 to 18 years.

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Besides from grades and academics which are improved, having breakfast means having more energy in the day to be active. This means that students are more likely to participate in activities such as sport, other physical activity or social interactions.

Overall, both academics and physical activity in a student can be greatly increased by having that first meal of the day before school.

Remember if you want to “Think like a beast, have your morning feast!”

E.C

4 High in Fiber Breakfasts Meals!

Having a high fiber and carbohydrate rich breakfast can help you increase your energy levels for the day!

Here are four meals for breakfast which are high in fiber:

Oatmeal: 

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RedbookMag:

1/2 cup cooked oats
Milk of your choice
2 tablespoons of chopped walnuts
1 teaspoon maple syrup or honey
1 tablespoon chia
1 fruit.

Cinnamon and vanilla extract to taste.

Wholemeal Bread:

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Popsugar:

2 slices whole-wheat bread
2 tablespoons almond butter (peanut butter is also fine)
1 banana, sliced

Chia seeds:

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Thejollybeetroot:

1 1/2 cups (360ml) non-dairy milk (rice, oat, almond, coconut etc)
5 tbsp chia seeds
2 tbsp cacao powder
1 tbsp maple syrup (or more/less, depending on your taste)
1/2 tsp vanilla extract
Your choice of topping(s) – I like blueberries, raspberries, coconut, pistachios, hazelnuts, cacao nibs, whipped coconut cream, chopped dates and/or goji berries.

Breakfast Cereals:

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FoodWatch:

Sanitarium Weet-Bix
Uncle Toby’s Vita-Brits

Remember if you want to “Think like a beast, have your morning feast!”

E.C

Fuel for the day!

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Eating breakfast gives you your fuel for the day! When you wake up, your energy levels are low as you would have been fasting for more than 8 hours already (Give or take, depending on the midnight snack! Don’t deny it, we all do it!).

If you skip breakfast, it will be another couple of hours before you eat and by that time your body will be scraping away at those energy levels!

Breakfast means literally breaking the fast, it’s the first meal of the day. So when we wake up, it is essential to eat breakfast to replenish those levels and to help your body function throughout the day.

But wait. The food you choose to eat for breakfast can determine the energy levels in your body. The International Journal of Food Sciences and Nutrition study has shown that every participant which has eaten breakfast has had an immediate alertness in the morning. (That means it’s better to eat any breakfast, than to eat none at all!)

However those who ate a high fiber and carbohydrate rich meal instead of a fact rich breakfast were more likely to have more energy and alertness.

The conclusion?

Eat breakfast, first and foremost, for energy throughout the day.
Also eat a high fiber and carbohydrate breakfast for increased energy levels.

Remember if you want to “Think like a beast, have your morning feast!”

E.C