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Lisa Pelling, B.Eng, B.Sc, P.Dt. Introduction Bachelor mechanical engineering, flight simulation Bachelor nutrition science, dietitian/nutritionist Masters.

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Presentation on theme: "Lisa Pelling, B.Eng, B.Sc, P.Dt. Introduction Bachelor mechanical engineering, flight simulation Bachelor nutrition science, dietitian/nutritionist Masters."— Presentation transcript:

1 Lisa Pelling, B.Eng, B.Sc, P.Dt

2 Introduction Bachelor mechanical engineering, flight simulation Bachelor nutrition science, dietitian/nutritionist Masters athlete Discuss which foods may help your get the most out of your brain. 15 minute question and answer session – ask anything that you like.

3 Tools to help you focus Adequate rest Exercise, take breaks Avoid sensory input, no Facebook/Youtube, no noise Make a list, prioritize, plan Work in the same location Eat the right foods

4 Nutrients that increase alertness Stimulants Fuel source B vitamins Water Omega 3 fats Potassium Flavonoids

5 Caffeine Binds to adenosine receptors Constricts blood flow Facilitates glucose uptake Stimulates adrenaline release Increases dopamine secretion Max 400 mg/day Half life 6 hours

6 Caffeine SourceCaffeine ContentAdditions Coca Cola (355 ml)34 mg39 g sugar Red Bull (250 ml)80 mg27 g sugar Tim’s medium coffee (double 2 ) 140 mg10 g sugar 2 g protein Starbucks Latté Starbucks 12 oz reg. 75 mg 260 mg 8 g protein Black tea (250 ml) Green tea (250 ml) 40 mg 30 mg 0-10 g sugar 0-2 g protein

7 Fuel source Glucose Complex CHO Avoid hypoglycemia Sugar crash Regulate absorption Protein, fat, fiber Full conversion B vitamins Only simple carbs Carbs plus

8 B vitamins VitaminInteresting Sources *ThiaminPork, soy milk, watermelon RiboflavinMilk, yogurt, eggs *NiacinPotato, PB, beef, chicken, tuna, grains BiotinWidespread, gut bacteria *Pantothenic AcidChicken, potato, oats, tomato, broccoli B6B6 Bananas, watermelon, prune juice, fish *FolateLeafy greens, lentils, asparagus, grains B12Milk, eggs, nuts

9 Niacin Vit. B 6 Thiamin Folate Pantothenic Acid Riboflavin

10 VitaminCoenzyme *ThiaminTPP RiboflavinFAD, FMN *NiacinNAD, NADP Biotin *Pantothenic AcidAcetyl-CoA, (neurotransmitters) B6B6 PLP (amino acid metabolism) *FolateTHF, (cell division) B12(protects nerve fibers) Energy Metabolism

11 Water The brain cannot store water, shrinks overnight. Required for: Carry minerals for electrical impulse conduction. Maintaining the membrane tonality for neurotransmission. Removing waste. Reducing heat. 1 ml for every kcal Includes: water, coffee, tea, milk, juice, soup

12 Omega 3 fats (DHA, EPA) Salmon Eggs Nuts, seeds Avocado Olive oil Dark leafy greens

13 Lipid profile

14 Useful nutrients Potassium (K + ) Aids in electrical impulse transmission Flavonoids Protect neurons against injury from neurotoxins Increase blood flow Apples, pears, grapes, berries, dark beans, walnuts, onions, soy, tea and wine.

15 Effect of flavonoids

16 Summary Foods that aid in improving brain function: Caffeine Complex carbohydrate Complete protein B vitamins Water Omega-3 fats Potassium Flavonoids

17 Meal plan Coffee with milk, whole grain bagel, peanut butter and banana (alternatives?) Water and almonds Strawberry smoothie made with milk, whole wheat tuna sandwich, carrots and cucumber with hummus. Latté and an apple / Yogurt and blueberries Chicken, brocolli, sweet potatoe, oatmeal raisin cookies, water. Rest, exercise


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