Food is the force multiplier of life, if you do it right, cooking and eating healthy can help with focus, mental performance and physical performance. In this video, Daniel Bourke shows you a healthy meal you can cook during your study breaks. Ingredients:
- 4 Eggs
- 1/2 Avocado
- Handful asparagus
- A few kale leaves
- 1 onion
- 1 stalk of shallots
- 2 tablespoons olive oil
- 3 large mushrooms (6 if smaller)
- Salt
- Pepper
- Seasoning of your choice
Instructions:
1. Heat up 2 pans to 6/10 heat, add at least 1 tablespoon of olive oil to each.
2. Cut up mushrooms, shallots, onion, remove ends of asparagus.
3. Add chopped vegetables to 1 pan and crack eggs into another pan.
4. Add spices to the pan with vegetables (I used dukkah) and mix often.
5. When vegetables have cooked a little, add kale leaves and mix some more.
6. Once cooked to satisfaction, move eggs and vegetables to one plate, add avocado and season with salt and pepper.
7. Enjoy the brain gains!
A great book for foods for brain health (Genius Foods) -
Other tips for eating healthy and optimizing mental performance:
1. Learn to cook - Learning to cook ensures you know what food you're putting in your body. When you eat out you can never be sure of the different ingredients which are being used. If you're looking to improve your health, mental performance or physical performance, start figuring out what foods suit you best by learning to make them yourself.
2. Eat less often - 1-3 meals max per day. You want to reduce the number of times you spike insulin in your body. Insulin is a growth hormone. It triggers your body to store excess energy from food (as fat).
3. Stick to simple foods - The fewer steps a piece of food takes to get to you the better. You want to avoid things which have been overprocessed. If it comes in a packet or requires an advertisement, you don't need it. If you do eat food from a packet, read the ingredients label, if you can't understand the name of something, avoid it. Avoid any kind of added sugar, it's never needed.
4. Avoid seed and vegetable oils - Oils like sunflower, canola and vegetable oils are high in Omega 6's. Too many of these throw your body and brain out of balance (you want to consume equal Omega 6 and Omega 3). Omega 6's and Omega 3's are known as essential fatty acids. Being out of balance of these can lead to problems like lack of concentration, brain fog and more.
Blog post version of this video (ingredients/instructions) -
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