Eat for Success, Eat to support Healthy Brain Building

Eat for Success, Eat to support Healthy Brain Building

Never eat out as a student; where practical.  Social functions are important, but participation should be prioritized.

  • Restaurant food tends to disrupt nutritional brain building stability
  • Waste of money where one meal can purchase a week’s groceries
    • Eat to get a large variety of vitamins, minerals, and protein
    • Eat for taste and nutrition, not to maximize calorie content

Basic nutritional requirements (see your physician and nutritionist for best advice)

Too much of anything is bad for you, to include vitamins and minerals; use nutritionist advised moderation.

Nutritional Facts Datasheet ( gram of nutrient / 100 gram of food product)

2 Level Tablespoons = 1 ounce = 28 grams

5 level Tablespoons = level cupped hand = about 1/2 cup = 64 grams

  • 50 grams of protein daily, more than 30g per meal is a waste.
    • protein, B vitamins, daily recommended vitamins in-general, calcium, and trace minerals are vital to building brain tissues for memory and associations
  • Diversity of food choices is important to get broad nutritional exposure to trace elements
  • Vegetarians – take a protein supplement every day (about 30 grams of soy protein powder, TVP, … – other food sources will produce the other needed 20 grams needed daily, take 30 grams in additional snacks/meals if doing heavy exercise)
    • use low-impact exercise; avoid running and high impact exercise; the knee meniscus is easily damaged and there are many foot problems that can result
  • B-complex and calcium vital for vegetarians
    • Dairy is high in both fat and carbs and should be avoided as a source of calcium
    • Peanut Butter has some protein, but is very high in fat and displaces oxygen transfer in the blood if too much is eaten for a sustained time
    • Green leafy vegetables and broccoli are good sources of calcium
    • Dissolved egg shells in lemon juice is a good source of calcium; even chewing on pieces of egg shells; too much of anything can be unhealthy too
  • Sip on clean water throughout the day
  • Take a broad vitamin & mineral supplement every other day
    • more is generally a waste of precious student money
  • Eat carbohydrates in different meals than fats when practical
    • Easily done with compartment food containers
    • In Italy, 30 years ago they were known to be obese and jolly; overweight.  Typical recipes were rich (both carbs and fats).
    • Today, it is hard to find any Italian who is overweight; nationally.  Italians eat proteins and fats in one meal, and carbs and veggies in other meals.  It just isn’t socially acceptable to mix carbs and fats in the same meal, or in the same recipe.  It’s an insult not to put the effort into making a healthy meal.
      • American Italian Restaurants have no recipes in common with modern Italian Cuisine
      • Many vegetables are high in carbs, and others high in fats.  The type of vegetable in a meal, depends on if the meal is based on fat or carb.
        • Fruits, Potatoes, Rice, Corn, Peas, typically are carbs
          • used in tiny amounts to season proteins and fats
        • Nuts, Olives, Flaxseed, seeds in-general are high in fats
          • used in tiny amounts to season Carbs and Veggies
            • veggies in-general are low-calorie carbs
      • Any food can be used as a seasoning in “tiny” amounts without contributing significantly to either fats or carbs
        • Avocado are 15% fat and 9% carbs; not used as a food, a seasoning
          • a small part of an Avacado, not the whole fruit, for seasoning
      • Wheat in-general should be avoided due to gluten, and its neurological disruptive nature (brain issues and nutritional uptake problems)
  • Eat proteins and grains in different meals than vitamins & minerals
    • phytic acid in grains tend to inhibit vitamin & mineral uptake
    • it takes time to absorb B-vitamins to process proteins
  • Avoid empty calories like softdrinks and chips
    • Chips are both high in carbs and high in fats
    • Candies in-general are high in carbs and high in fats
  • Avoid softdrinks with phosphoric acid (Coke, Mr. Pibb, Dr Pepper…)
    • phosphoric acid dissolves teeth
    • phosphoric acid depletes vitamin B-12 (used to build nervous system tissues)
      • your brain operates by building nervous system tissues
      • carbonation displaces oxygen in the blood
  • Count calories (becomes routine, from memory after a few weeks)
    • Control your weight, count can go up or down as desired
  • Eat a 1/2-cup container compartment of food every 2 hours
    • A 1/2-cup is about a level cupped hand
    • Carbs and Veggies one day, Proteins and Fats the next
    • This removes starvation bio-process distractions when studying
    • The body will not want to eat, but eat it anyway
    • Use cell phone or watch to trigger an alarm every 2 hours; in some phones this is 6 different alarms to avoid alarms at night
  • Most people don’t know they can care for their brain, and become the intelect they aspire to become.