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10 Super Foods that Will Sharpen Your Focus and Memory

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10 Super Foods that Will Sharpen Your Focus and Memory

Womans Hands Holding Roasted Coffee Beans

    Have you ever tried to focus on something so hard that it hurt? You may have tried a series of different strategies such as deactivating your Facebook account, turning off the computer, or even ear-plugs, to no avail. The truth is that even though it may seem that many of the factors hindering our focus and memory are external, many of them are actually more internal than we may think… literally! The next time you’re feeling sluggish, hazy and lethargic, think about the last meal you had, because believe it or not, what you put into your body has a direct affect in what you’re mentally able to achieve! The foods we eat have a direct impact on the blood (and oxygen) to our brains, as well as our energy levels and how quickly that energy is depleted. Because of this, our diet choices affect not only our energy levels but also how long we’re able to stay focused, as well as how our memory works. It’s important to understand that even though it may seem like it, you’re not helpless in your battle with your mind to concentrate and focus. You control your body by what you put into it! Even though many of us don’t usually associate delicious meals with healthy foods, the following list of the top 10 brain-boosting foods will show you that this does not have to be the case. Each food is accompanied by mouthwatering recipes that are as healthy as they are delicious!

    1. Blueberries

    Blueberries are one of the healthiest berries. They are not only an absolute joy to eat but are also antioxidant-packed foods with high levels of vitamins C and K, as well as essential minerals such as potassium.  The high gallic acid levels in blueberries also means that they are particularly helpful at protecting our brain cells from the negative effects of stress and anxiety, aiding the communication between neurons and improving our cognitive functions. Suggested Dishes: Blueberries can be used in a variety of both sweet and savoury dishes, from blueberry tarts with walnut crusts to chicken blueberry pasta salad

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    2. Avocados

    Don’t be put of by the high fat content in avocados – they contain monosaturated fats, which are actually good for you! High levels of vitamins C, K and B, as well as folate, mean that avocados can help you prevent blood clots in your brain by improving the flow of oxygen to it – thereby increasing your concentration span! Suggested Dishes: While most of us associate avocados with guacamole and various salads, avocados are actually incredibly diverse fruits! Broaden your taste bud horizons and give these healthy avocado fries a try. Or, if you’re feeling less experimental, this recipe for fried egg and avocado toast can be a great way to start the morning!

    3. Fatty Fish

    Trout, mackerel, tuna, and especially salmon, are the most popular fatty fish out there. Filled with DHA (Docosahexaenoic Acids) and omega-3 fatty acids, it is no wonder that these fish are recommended to anyone wishing to improve their memory, brain power, and concentration. Suggested Dishes: Try out this trout-in-a-pouch with fresh herbs and garlic recipe. If you’re more of a salmon kind of person, this salmon and arugula salad is absolutely fantastic!

    4. Flax Seeds

    These seeds are the best source of ALA (Alpha-Linolenic Acid), which is a healthy fat that works wonders for your cerebral cortex, keeping it healthy and fully functional. The function of the cerebral cortex is to process sensory information (sight, taste, touch, etc.), so it is an integral part of your being able to properly focus on, and understand, information. Flax seeds also contain zinc, which is a mineral that is great for sharpening your memory. Suggested Dishes: Flax seeds have a relatively subtle taste and can be added to almost any dish, such as these healthy breakfast bars, or these cranberry-nut mini loaves.

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    5. Nuts

    Almonds and walnuts in particular are especially great for helping you sharpen your memory and focus. They are high in ALA, antioxidants, as well as vitamins B6 and E, which keep the nervous system fully functional and shield brain cells from potential damage that could lead to poor focus, memory and concentration. Suggested Dishes: Whether you’re more into desserts or savoury snacks, nuts are versatile enough to be used in a variety of dishes to suit different preferences. Try out this almond orange crusted chicken and this walnut and sultana bread.

    6. Beets

    Beets contain natural nitrates that open up the blood vessels in your body, and in doing so they improve the flow of blood (and oxygen) to your brain – needless to say, this will significantly improve your mental performance and memory. They are also full of antioxidants that help reduce the toxins in your blood! Suggested Dishes: While many of us may have childhood memories involving unpleasant meals with beetroot, when cooked the right way, they can add an incredibly unique taste to many different meals. Beetroot brownies and this amazing raw beetroot salad  can be great ways to introduce beetroot into your diet!

    7. Coconut Oil

    Coconut oil is rich in MCTs (medium chain triglycerides) which have been associated with improved memory and concentration, and have been shown in clinical trials to improve memory in older, memory-impaired adults. This oil is also full of anti-inflammatory agents that also work to improve your cognitive functionality. Suggested Dishes: These seeded coconut oil crackers are incredibly quick and easy to make, and so is this delicious coconut-maple granola!

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    8. Turmeric

    Curcumin is the special agent found in turmeric that makes this spice surprisingly healthy! Turmeric is full of anti-inflammatory agents that help to boost antioxidant activity in our bodies, and improve the oxygen flow to our brains, leaving us alert and focused, and our memory capacity significantly improved! Suggested Dishes: This healthy turmeric tea will help prepare you for productive hours of work, as will this scrumptious turmeric omelette.

    9. Rosemary

    Rosemary is full of carnosic acid; this helps to protect the brain from various negative factors that are linked to Alzheimer’s disease. Rosemary also helps to slow down the natural processes through which our brains age, helping us stay focused on even the most complicated of tasks! Suggested Dishes: These rosemary chicken sandwiches and rosemary roasted almonds are quick to make and are great packed-lunch options!

    10. Dark Chocolate

    Dark chocolate is full of nutrients and minerals such as iron, magnesium, zinc and potassium. As well as being a great source of antioxidants, it also improves the blood flow to your brain, boosting your concentration and keeping you alert! Remember, this applies to dark chocolate, and not to most of the highly processed milk chocolate bars we are oh-so-familiar with! Suggested Dishes: If you’re not a fan of eating plain dark chocolate, you can use it as the main ingredient to several mouthwatering, yet guilt-free dishes, such as these dark chocolate pistachio apricots and this chocolate-salted caramel tart! We often make calculated life decisions about many aspects of our lives, so why not about our diets that are so crucial to our everyday productivity and mental functions? Make your diet choices a part of the strategic path to achieving your goals in life and marvel at the instant results!

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    Featured photo credit: Ed Gregory via stokpic.com

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    Kirstin O´Donovan

    Certified Life and Productivity Coach, Founder and CEO of TopResultsCoaching

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    Last Updated on December 2, 2021

    The Importance of Making a Camping Checklist

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    The Importance of Making a Camping Checklist

    Camping can be hard work, but it’s the preparation that’s even harder. There are usually a lot of things to do in order to make sure that you and your family or friends have the perfect camping experience. But sometimes you might get to your destination and discover that you have left out one or more crucial things.

    There is no dispute that preparation and organization for a camping trip can be quite overwhelming, but if it is done right, you would see at the end of the day, that it was worth the stress. This is why it is important to ensure optimum planning and execution. For this to be possible, it is advised that in addition to a to-do-list, you should have a camping checklist to remind you of every important detail.

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    Why You Should Have a Camping Checklist

    Creating a camping checklist makes for a happy and always ready camper. It also prevents mishaps.  A proper camping checklist should include every essential thing you would need for your camping activities, organized into various categories such as shelter, clothing, kitchen, food, personal items, first aid kit, informational items, etc. These categories should be organized by importance. However, it is important that you should not list more than you can handle or more than is necessary for your outdoor adventure.

    Camping checklists vary depending on the kind of camping and outdoor activities involved. You should not go on the internet and compile a list of just any camping checklist. Of course, you can research camping checklists, but you have to put into consideration the kind of camping you are doing. It could be backpacking, camping with kids, canoe camping, social camping, etc. You have to be specific and take note of those things that are specifically important to your trip, and those things which are generally needed in all camping trips no matter the kind of camping being embarked on.

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    Here are some tips to help you prepare for your next camping trip.

    1. First off, you must have found the perfect campground that best suits your outdoor adventure. If you haven’t, then you should. Sites like Reserve America can help you find and reserve a campsite.
    2. Find or create a good camping checklist that would best suit your kind of camping adventure.
    3. Make sure the whole family is involved in making out the camping check list or downloading a proper checklist that reflects the families need and ticking off the boxes of already accomplished tasks.
    4. You should make out or download a proper checklist months ahead of your trip to make room for adjustments and to avoid too much excitement and the addition of unnecessary things.
    5. Checkout Camping Hacks that would make for a more fun camping experience and prepare you for different situations.

    Now on to the checklist!

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    Here is how your checklist should look

    1. CAMPSITE GEAR

    • Tent, poles, stakes
    • Tent footprint (ground cover for under your tent)
    • Extra tarp or canopy
    • Sleeping bag for each camper
    • Sleeping pad for each camper
    • Repair kit for pads, mattress, tent, tarp
    • Pillows
    • Extra blankets
    • Chairs
    • Headlamps or flashlights ( with extra batteries)
    • Lantern
    • Lantern fuel or batteries

    2.  KITCHEN

    • Stove
    • Fuel for stove
    • Matches or lighter
    • Pot
    • French press or portable coffee maker
    • Corkscrew
    • Roasting sticks for marshmallows, hot dogs
    • Food-storage containers
    • Trash bags
    • Cooler
    • Ice
    • Water bottles
    • Plates, bowls, forks, spoons, knives
    • Cups, mugs
    • Paring knife, spatula, cooking spoon
    • Cutting board
    • Foil
    • soap
    • Sponge, dishcloth, dishtowel
    • Paper towels
    • Extra bin for washing dishes

    3. CLOTHES

    • Clothes for daytime
    • Sleepwear
    • Swimsuits
    • Rainwear
    • Shoes: hiking/walking shoes, easy-on shoes, water shoes
    • Extra layers for warmth
    • Gloves
    • Hats

    4. PERSONAL ITEMS

    • Sunscreen
    • Insect repellent
    • First-aid kit
    • Prescription medications
    • Toothbrush, toiletries
    • Soap

    5. OTHER ITEMS

    • Camera
    • Campsite reservation confirmation, phone number
    • Maps, area information

    This list is not completely exhaustive. To make things easier, you can check specialized camping sites like RealSimpleRainyAdventures, and LoveTheOutdoors that have downloadable camping checklists that you can download on your phone or gadget and check as you go.

    Featured photo credit: Scott Goodwill via unsplash.com

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