This week I’m talking all about mornings and my own desperate adventures, trying to add structure to the beginning of my day. Yesterday, I talked all about sleep. As it turns out, sleep has a huge impact on our brain’s ability to achieve peek performance. Even though I know I need more sleep, it’s hard to make it happen. With three kids at home, I long for those few hours at night after their bedtime. It’s such a relief! But I still stay up too late, and once I finally go to bed, I get mediocre sleep, since the kids seem to take turns getting up in the night, and my 11 month old has a biological clock set to wake up at 5:30 these days. (Stupid daylight savings time. Thanks for nothing.) So honestly, my sleep is still a work in progress.

Today, let’s talk about one of my favorite things. Food!

If you haven’t heard the buzz yet, there is quite a bit of controversy around this whole ADHD thing. That’s because we still don’t have a definitive way to describe what causes ADHD symptoms. Some have argued that sugar is to blame, but more research discounts this theory than supports it.

Bring On The Chemicals

Another theory argues that our symptoms are caused because our brains make fewer of the chemicals that are used to carry signals that help us focus, attend, and organize our lives. It’s not that we’re short on all chemicals in the brain, but a certain class of chemicals called Catecholamines (ie Dopamine, Norepinephrine, and Epinephrine) that are critical in modulating attention and impulse control. It has also been argued that individuals become symptomatic because of an over abundance of norepinephrine, which disregulates the catecholamine system. Like all good arguments though, the most recent research has proposed a new model (that may or may not be supported by later studies) that proposes a more interrelated catecholamine system. In other words, it doesn’t really look like a plain abundance or dearth argument.

ADHD scientists can agree, however, that each of these chemicals is derived from the proteins that we eat.  So it makes sense that we can make a big impact on the way our brains work by getting enough quality proteins first thing in the morning. Because of how proteins are metabolized, they are also great for stabilizing blood sugar, preventing highs and lows that lead to a sluggish midmorning run to the vending machine.

Enter Breakfast: Fuel Up with Premium!

I’m a huge believer in starting the morning with good food. Besides putting you in a good mood, it can get you geared up to focus, too. However, it matters what you put in your bowl or on your plate. When it comes to producing mind altering, attention training neurotransmitters, protein is king. This is not a paleo sort of endeavor, although it’s not a bad idea. You’ll be doing your brain a service if you stick to a variety of protein rich foods like meats (including chicken, beef, and fish), but also beans, nuts, whole grains, and dairy. Get creative! But if you are like me, and find it particularly difficult to come up with food ideas when you are already hungry and struggling to make good decisions, here are a few good suggestions that will help you add protein rich focus foods to your breakfast.

• Breakfast burrito with eggs, sausage, black beans and cheese
• Whole-wheat toast or a bagel with peanut butter, honey, and banana slices
• Breakfast hash with lean turkey keilbasa, peppers, onions and red potatoes
• Replace fruit and syrup with ham and cheese if you want pancakes or waffles
• Mix a protein rich nut like walnuts, almonds or hazelnut with vanilla yogurt and diced apples.
• Steak and Eggs – a classic
• Saute lean, breakfast sausage patties with pieces of diced apples.
• Fill an omelet with bacon, spinach and sharp cheddar cheese
• Serve tuna or chicken salad, sloppy joes, chili, or baked beans over toast.

With good food I have been able to extend some of my best morning moments of attention, giving me hours more of productive time. So fuel up and get going!

Sound off: What are some of your favorite focus foods?

Read Part One

Read Part Three