Do you feel sometimes that you are too busy to take a break and eat? You quickly have a bite of some junk at your desk (or skip it all together) and feel tired, overworked and not able to focus and complete your task. Been there, done that!
Lunch break and what we eat for lunch is an essential part of your day. Your lunch renews your energy levels, improves concentration and mental focus and lets you become more effective when you get back to work.
It is not only taking a break that makes you ready to continue going through your day. It is also the FOOD itself you eat for lunch. According to the Harvard Business Review, “food has a direct impact on our cognitive performance, which is why a poor decision at lunch can derail an entire afternoon.”
What is the best food to boost your mental focus?
There are, of course, many foods that can help you with mental clarity and focus. But these 3 are on top of my list:
Leafy Green Vegetables
Leafy green vegetables are full of antioxidants and carotenoids. They will which boost your brain power and help your memory, focus, and overall brain health and power. They also contain folic acid to improve your mental clarity.
Blueberries boost concentration and memory. Blueberries also contain a “cocktail” of anti-oxidants that stimulate the flow of blood and oxygen to your brain.
This fruit is one of the healthiest ones you can consume. It is one of my all-time favorites! These green powerhouses are packed with the good kind of fat, monosaturated fat. It helps to keep your blood sugar levels steady and improves the quality of your skin.
I have a lunch recipe I want to share with you. It has been a true hack for me to boost MY mental focus. It’s really quick and easy to make, but you will be amazed by how much it will help you with staying focused and alert!
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Here is my Blueberry Avocado Green Salad recipe:
Blueberry Avocado Green Salad
This antioxidant-rich salad will provide you with brain-boosting nutrients like vitamin C and manganese.
4 cups coarsely chopped arugula (or baby arugula)
1 cup blueberries
1 avocado, pitted and sliced
Optional: a handful of pecans or sliced almonds
⅓ cup olive oil (*See note for oil-free version)
¼ cup apple cider vinegar (or coconut vinegar)
2 tablespoons maple syrup (*See note for date alternative)
A few pinches of sea salt
In a large salad bowl, place the arugula, blueberries, avocado, and optional nuts if using.
For the dressing, place all ingredients in a glass bowl and whisk together. Just before serving the salad, pour the dressing over the salad and toss to even coat the arugula with the dressing.
- To replace the olive oil: Use ¼ cup avocado + 2 tablespoons water. Blend with remaining dressing ingredients in a mini food prep.
- To use dates instead of the maple syrup in the dressing you must use dates that are very soft, so I usually recommend to soak your dates in water to cover for a few hours or until soft. Use 1 to 2 medjool date or 2 to 4 deglet dates to replace the two tablespoons of maple syrup in this recipe. Use pitted dates or be sure to remove the pits before blending. ☺
I hope with my yummy recipe you’ll enjoy your lunch and be efficient, productive, healthy and happy! Here are a few more tips for you how to boost your mental clarity and focus.
Keep reading my blog for more healthy and quick recipes for busy entrepreneurs. I also have a blog post with some great tips for packing kids lunches.