Tuesday, October 21, 2014

ADHD: How diet and nutrition may help

America is obsessed with dieting, but the word "diet" really means "the kinds of food that a person habitually eats." With so much information in circulation about diets, it's hard to know what foods to consume or avoid. For example, at one time, coconut oil was considered taboo and now it's all the rage! All the conflicting information can be overwhelming. However, there is some consensus on what types of nutrients and foods can be beneficial for those with ADHD. You can find out more information in the following article from Additudemag.com The ADHD Food Fix: How to Use Diet and Nutrition to Fight Symptoms. I suggest just focusing on one or two simple changes at first. The most important two things, in my opinion, are eating more protein and decreasing simple carbohydrates. This is hard to do with our culture's busy schedules, but it can be done.

Below is a high protein, healthy recipe I have been making recently for a grab and go any time of the day. These little puppies are great in the morning before school and the kids can help make them the night before, varying the ingredients to their tastes. Store them in the refrigerator in an airtight container for up to three days. Just pop them in the microwave for 45 seconds to a minute in the morning and out the door you go. Add some whole grain toast, oatmeal, nuts, etc. and you have a filling start to the day. Yum!

Egg Muffins

Yield: 6 muffins
Prep time: 10-12 min.
Cooking time: 20 min.

     - 6 eggs
     - Medium onion (amount used depends on personal preference)
     - Red pepper
     - 1 1/2 C. of sliced mushrooms
     - Medium tomato
     - Herbs/Seasoning of your choice
          (seasoned black pepper and thyme are my favorite)
     - 1/4 C. cheese of your choice
          (my favorite is Parmesan, but cheddar is good, too)
1. Preheat oven to 350 degrees.

2. Spray muffin tin cups generously with non-stick spray.

3. Beat the eggs well in a bowl and pour the eggs into the muffin tin cups, filling about 2/3 of the way full.

4. Finely chop onion and red pepper, slice the mushrooms, and chop the tomatoes to your liking.

5. In a saucepan, heat a touch of butter on medium-low to medium and add mushroom slices, onion, and pepper until cooked. Next, add the tomato and seasoning until the tomatoes are cooked just a bit.

6. Distribute veggies evenly between the egg-filled muffin tin cups.

7. Top with a small sprinkle of cheese (too much becomes greasy)

8. Bake for approximately 20 minutes or until egg is cooked through. An easy way to check if done is to touch the middle of the muffin...if it's still gooey, they need a bit more time.


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