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As September approaches, parents and students are preparing to get ready for another school year. With so many things to consider, especially this year, Muskoka Mornings® wants to help take the stress out of how to eat for optimal learning.

 

Why Protein is so Important:

Eating a balanced diet can be tricky at the best of times. Add in the challenges of limited time, space, budget and experience, and it can seem impossible. This is why we wanted to help by curating a list of pantry must-haves every college and university student should have on hand for quick, simple and protein-packed meals.

Most health and nutrition professionals encourage people to include protein at every meal occasion for a wide variety of reasons:

  • Manages hunger levels
  • Reduces cravings for unhealthy snacks between meals
  • Preserves muscle mass
  • Stabilizes blood sugar
  • Helps to maintain a healthy weight
  • Balances hormones

The body can only process so much protein at one time, so it’s best to include protein at each meal occasion, rather than one large serving per day. Your body will prioritize protein for maintenance and repair, then energy and whatever your body can’t process at that time will get converted to waste.

An easy way to incorporate protein at every eating occasion is by including No Yolking™ 100% Egg White Protein Powder into meals, snacks and even beverages. A morning or afternoon coffee is transformed into a satisfying source of healthy energy by including No Yolking™.

 

Benefits of No Yolking™ 100% Egg White Protein Powder for students:

  • 17g protein per serving
  • Only 70 calories per serving
  • Low Carb with less than 1% Carbs
  • Keto, Paleo, Diabetic and Vegetarian-friendly
  • Supports muscle growth and repair
  • Supports immune function
  • Supports collagen and elastin production
  • Hormone and Antibiotic, Dairy, Gluten and Sugar FREE
  • No risk of salmonella contamination
  • Shelf stable
  • Easy to add to a variety of foods

 Adding protein to each meal, or small snack, will help students feel full longer and keep blood sugar levels balanced – thereby avoiding the dreaded sugar crash and mood swings. It’s also essential for active lifestyles to aid with building and repairing muscles.

 

Recipes for #StudentLife:

Save money and time by making a latte or smoothie at home in the morning that is also loaded with protein. It will keep students feeling fueled so they can focus on learning.

Another great strategy for eating well with a busy schedule is planning ahead for when you know life will be hectic, which is just about all the time for students. We recommend batch-cooking and meal planning with recipes that hold well for a few days. This allows students (or families) to cook less often and still have fresh, wholesome food at the ready.  

 

Kitchen Essentials for Students:

Space is a real challenge for students, especially when it comes to the kitchen. That’s why it’s crucial that students only take items that are highly functional and multi-purpose. Bulky, single-use equipment will only cause frustration and avoidance. Here are some items we feel are essential for small, functional kitchens: 

  • Small cutting board
  • Chef’s knife and paring knife
  • Milk Frother (perfect for Protein Lattes – hot and iced)
  • Immersion Blender (compact for making smoothies, simple dips, salad dressing, soups etc.)
  • Kettle
  • Portable water bottle
  • Shaker cup/smoothie cup
  • Portable coffee mug

 

Check out our giveaway and enter for a chance to win the Muskoka Mornings® Back to School Protein-Packed Prize Pack. 

 

Giveaway runs from August 27th, 2021 at 8:00 a.m. E.S.T. until August 30th 11:59 p.m. E.S.T. on Instagram and Facebook.

 

Eating for Focus

No Yolking™ is a complete source of protein, which means it contains all 21 Amino acids. Amino acids help to build neurotransmitters for good brain function. By combining sources of complete protein, with other foods that also promote brain function, students will feel focused and sharp.  

Try our Looking Good Smoothie, which also includes blueberries, cranberry juice, pumpkin seeds and chia seeds. Blueberries are rich in antioxidants, vitamin C, vitamin E and most importantly, they’re high in flavonoids. When flavonoids are consumed, they activate an enzyme that stimulates the flow of oxygen and blood to the brain – helping with our memory as well as our ability to focus and learn new information.

Avocados are three-quarters monounsaturated fats (the healthy fat found in olive oil), which aid in the production of acetylcholine, the chemical in the brain that is responsible for memory and learning. Mashing avocado with No Yolking™ to make Guacamole will introduce vitamin K and folate, which are especially good at keeping your attention focused and memory on point.

Read our blog post Amino Acids: The Body’s Building Blocks to learn more about the importance of getting all 21 essential Amino acids.  

 

Build a Protein-Packed Pantry

With a well-stocked pantry, it’ll be easy to whip up delicious and wholesome recipes when hunger hits. 

  • No Yolking™ 100% Egg White Protein Powder
  • Canned beans; add to salads, soups, mash into a simple dip or use in a wrap
  • Dried fruit; apricots, dates, raisins and craisins 
  • Gluten-free noodles
  • Honey
  • Prepared Soups; add a serving of No Yolking™ to increase protein
  • Nut butter; peanut, almond, cashew
  • Salsa
  • Seeds; pumpkin, sunflower, chia and sesame seeds 
  • Tea; green, camomile, peppermint
  • Unsalted nuts; almonds, cashews, pecans
  • White tuna
  • Wholegrain rice

 A good rule of thumb for healthy nutrition is to stick to single-ingredient, whole foods as much as possible. When buying prepared foods, look for products with the least amount of ingredients, without added colours and preservatives. Muskoka Mornings® wants students to learn how to fuel their bodies the right way, because when we feel our best, we can be our best. |

 Sources:

https://psychologycompass.com/blog/eating-your-way-to-focus-and-concentration/

https://doctorallie.com/need-include-protein-every-meal-snack/

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