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Protein Breakfast Recipe 2: How on Protein
Power Breakfast Recipe 1: Eat Protein
February 25, 2007Hormones: SSRIs and Suicide
March 3, 2007
Beyond Carbs
A Protein Breakfast Improves ADHD Medication Outcomes
Fruit and carbs taste great, but the bottom line for brain efficiency: protein for breakfast works best. Yes, I know what many of you are going to say after that last breakfast post– “Good thinking, been there, just can't do that.”
The simple solution for protein breakfast: think “protein,” not just “breakfast.”
Many subsets of protein work, so you can be creative. Oftentimes breakfast is just too complicated. Let's simplify it with some suggestions. I will list a few, you can check out the possibilities, then I will give you the Secret Recipe for the infamous Parker Power Protein Breakfast [yes, joke], – just don't tell anyone – it's a secret.
Some easy protein breakfast solutions, especially helpful for those ADHD folks who just can't eat breakfast, but react strongly to those stimulant medications with appetite suppression.
Protein = Neurotransmitters
For more science behind the necessity for protein breakfast and more on this neurotransmitter subject head over to the Neuroscience Page here at CorePsych Blog As you may have guessed, neurotransmitters control all brain activities: thinking emotions and most actions.
Children's Rule #1
– First most important rule, and this is a RULE:
Get the child involved in the process of selection. Take them to the store, have them think about it.
– This second part is not a rule, -it is obvious if you have done #1: Have fun with this, make it a project and work with it until you both get it. Take some time.
– Breakfast is not just a girl problem, many guys sneak past breakfast.
– Then, start with the absolute easiest solution, not the best, but better than pop-tarts or nothing:
Protein Bars
Look for the one with the least carbs. Some of the protein bars have a whiff of protein and a ton of pure carbs. They can eat this on the bus. If having breakfast/protein with meds, best to take protein before taking meds, not after meds. Many possibilities exist, these two are very easy to manage:
– Cliff Builder 20 Gm Protein Bars [This is an example of just one flavor so you can see what's available. Cookies and Cream is the most acceptable flavor for many picky eaters.]
– and the excellent, Casein & Gluten Free, 20 Gm protein, low carb Think Thin Bars with multiple [6] excellent flavors.
– Next best: Ready Made Protein Drinks. These are improving everyday, some are better than others. Give your child a chance to try a few flavors. You try a few. This is a 30 sec breakfast, and again, better than 0. Boost, Atkins Advantage, many are available in the same area as protein or supplements in your grocery.
– A bit more time: Anything protein from eggs to chicken to cold cuts. No, cold pizza does not count.
Shakes
If you are having trouble with these previous two on a taste/consistency complaint, a shake may become your fall back position. Certainly shakes are a great first choice:
Shakes have the advantage of providing a taste you can blend, and if they need it sweeter, try this one:
Spirutein – this one, as you can see from the reviews, is nothing really special, but the Cookies and Cream flavor can get you over the breakfast speed bump. I am not trying to sell this here, you can get it almost anywhere, but this is what it looks like. It works often.
OK, I know you're waiting, Drum roll please…
Parker Power Protein Breakfast
I have had about 50% acceptance/luck with this Power Protein concoction, and confess that I do much arm twisting with adolescents and kids. About 60% acceptance with adults. I suggest and describe this first to see how noses turn, then go to the less acceptable choices I just reviewed. This is a very healthy protein breakfast, and it not only solves the problem of no-time-in-the-morning, it gives responsible adolescents an easy way to take care of themselves in the AM.
So what is the recipe with the Parker Power Protein Breakfast 😎 thing?
It looks horrible, but remember, that can make it fun.
1. Take out a cereal bowl and pour in egg whites, or stir up two eggs [or more].
2. Pour in a good amount of olive oil, your favorite cold-pressed, etc., for taste and to prevent/diminish sticking.
3. Salt and pepper, hot sauce, onions, cheese, your call for the flavor trimming.
4. Then, don't laugh, pour in some [Old Fashioned] oatmeal. Not a lot, just enough to give it some body, chewy consistency. As I said, it looks bad, but so do cookies before you bake them.
5. Throw, – er, place in the microwave for about 1.5 min, and go take your shower. Done.
Don't eat too fast, will burn your tongue [that is why the shower fits in there]. Great on a winter morning. Easy in the summer.
It comes out like a great big, chewy cookie, without the sweet taste, and will last until about 2 PM. – No feeling like you have to eat a door knob around 10-11 AM. Surprisingly, some cheerleaders love it!
Give this a try. It might be a Boy Scout, guy thing, but many of my women/mom patients love the ease, the taste and timing. And, don't tell anyone, it's a secret 😉
Flaxseed Meal for Fiber – Protein Breakfast Needs Proper Bowel Health
At your grocery, just down the flour aisle, right next to the cornmeal, is flaxseed meal. Two tablespoons on any of these breakfast recipes will help keep your #2 in the appropriate range of 18-24 hr Transit time [download your Transit Time pdf at this link]. For more details on the value of flaxseed see this interesting Flaxseed Meal link.
Give these a try, then drop a note below to tell us what you think about your new breakfasts… Protein breakfasts can easily work if you simply pay attention to easy details.
cp
Dr Charles Parker
Author: New ADHD Medication Rules – Brain Science & Common Sense
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30 Comments
Hello again,
Would taking neurotransmitter precursors before working out, in the morning, then taking the Adderall be useful or pointless?
Thanks for your advice
Eric
Eric,
NT precursors do work best on an empty stomach, so taking before workout is an excellent plan. Then, as you suggest, stimulant meds work best after breakfast. Thanks!
cp
For the best results, would you recommend in the A.M.
1. Take NT Precursors (Empty Stomach)
2. Work Out
3. Eat
4. ADHD Meds
For the best results…How would you arrange these steps
Thanks,
Eric
Eric,
Excellent plan, super schedule. Only slight additional thought: some supplements do work better after the meals. I use this code for my patients to stay on top of their meds and supplements:
In fine tipped magic marker on the bottle cap: 1 1 2 = 1 after breakfast, 1 after lunch and 2 after dinner.
For those NTs before = -1 -1 0 -2 = 1 before breakfast, 1 before lunch, 0 at dinner, and 2 before bed.
These instructions are remarkably easy to follow and make the process automatic in piles of pills every day.
cp
I am taking L-tyrosine, 5HTP, Choline, L-glutamine
could you help in simple form explain the best times to take these
Thanks for all your advice..I live in Canada, so I feel helpless with getting the right help
Thanks again,
Eric
Eric,
Gotcha covered off line: main points > Tyrosine AM and 5HTP PM as those times address the effects of those NT precursors.
cp
Hello Dr. Parker
After I have eaten my protein breakfast, from your experience and knowledge, how long should I wait to take my Adderal XR for best results (5,10,20,30min)?
Thanks for your time
Eric
Eric,
Onset 30-45 min on average. Some a bit earlier – if much later either too much or too little.
cp
Hi Dr P
Can you give me an approx amount of oats to add to the eggs – I tried it the other day & put too much in (about 30g) & vowed never to try it again! The addition of hot sauce, cheese etc is tempting though to try it again, just to give you some idea of my culinary skills, I have been known to burn a boiled egg & don’t work well without specifics. How much gives a chewy consistency!
Many thanks & hopefully it will turn out better next time 🙂
Michelle
Michelle,
The fun part about this Power Breakfast: you can trim it to your own palate. Try two eggs and just a little oatmeal – eyeball it to just put some body in the mix. As you continue to work it and add more or less each time you will find your taste perfection. The way you added oats: that breakfast becomes a kind of oatmeal cookie you can wrap in wax paper and take in your car. Fewer oats = more of an egg consistency. With a little messing around you will become the chef for the Four Seasons in Paris.;-)
Saw your website – excellent to see that you provide the kind of skills we see as so relevant. Are you able to write for meds as well? Thanks for asking! And don’t forget to take a look at these CoreTests for your medical interest -> http://www.corepsych.com/tests14
cp
Dr. The flaxseed is great. I get “red mills golden ground flaxseed”(2 tablespoons) Put it in the blender with “silk Almond milk’ add cinnamon 1/2 of cup of oatmeal and a touch of honey. Holds me over until 1-2pm with great energy and bowel movements everyday “Same time same channel”
Joe,
What you describe w these details is exactly the experience so many have w the combo you describe. Perfect! Well done. Fun breakfast and reliable!
cp
The book link is on this page http://www.corepsychblog.com/adhdbook
cp
Just to add to protein breakfasts; One thing that has saved me on the protein front has been greek yogurt. It is super high in protein and low in sugar. Throw in a handful of slightly thawed mixed frozen berries, and it’s like pink ice cream. My kids love it. Another way I serve it is with a touch of honey and cinnamon. Very yummy and healthy.
Denise,
Love the Greek Yogurt intervention – and for those really down in weight, wishing to get the best bang for breakfast they can mix in any one of several really excellent tasting protein powders with your suggestions. Thanks!
cp
hello.I am a 59yr old woman with adhd. Im trying out different meds with my Dr. at the moment. I have finally come to admit to myself I have a problem with saying whatever comes to mind and not thinkinking first. Alot of negitive reacting on my part. Would you or anyone have some solid ideas for me, so that I can change this behaviour………Happy to have found your site today sincerely, valerie
Valerie,
Best to download and read my new white paper on these matters and listen to my audio at this CorePsych link.
cp
Trayc,
Thanks so much for your helpful comments, and your support/evidence for the precision with titration.
As I indicated in another comment just a moment ago… stimulant meds do require more time, more care than is commonly practiced – and then, with that additional time, we need to follow the easy specific rules.
That grid is so easy!
By the way, will be sending a post out soon – have decided to give my book away – to gift it – in shortened eBook form. This eBook will be useful, easy reference on the grid I have been suggesting here on these pages.
You can sign up if you want it here:
http://www.corepsychblog.com/the-add-adhd-medication-madness.html
Thanks and Happy Holidays, hope you aren’t caught in the freeze and snow in New England!
cp
The link to your book doesn’t work. Is it still available?
Dr. Chuck, I’m so thankful I found your website! My son and I both JUST received our scripts for Vyvanse. I started yesterday on 70 mg (and an empty stomach!!!), and I REALLY wish I had read your post about Vyvanse before I did that…anyway, to the post at hand…
I hate breakfast. Well, that’s not true. I love breakfast, but I usually skip it for sake of time and a quick runthrough for a green tea latte instead. BUT, when I am being good and actually following my gluten/oats and dair free diet a super easy, quick and yummy breakfast on the go is a serving of nuts and sandwich meat. I know to some it sounds crazy, but I buy the big ol’ industrial size almonds and portion them out into craft-size ziploc bags which I keep in a basket on our counter. When I buy the lunch meat I do the same thing into snack size ziplocs and leave them in the drawer in the fridge (sometimes I have boiled eggs in a bowl in the fridge instead). I grab a bag of nuts and a bag of meat or a couple of eggs, and I’m out the door. It’s super helpful to have them all pre-proportioned for me or else, again for sake of time and ease, I just skip it. Thanks for all your information ~ it’s super helpful and will help me as I work with our Dr. to make it all work.
Gina,
Your terrific Italian Mom was way ahead of her time… kinda like her daughter!
Chuck
Great ideas, Dr. P!
For breakfast, my Italian mother would sometimes give us orange juice and fresh raw eggs, whipped in the blender.
When you’re talking about 7 children, that’s a pretty easy breakfast!
Gina
K,
Your recipe wins the Big Drool Award from this vantage point — now I have to run out and pick up some nut butter… and I love the prep idea for the nite before. So many of us are rushing about in the morning – your suggestions make the process even easier.
Thanks for the great ideas, and just in time for winter!
cp
Alternative option for those with a sweet tooth:
Rolled oats (&/or other grains)
1-2 T Nut butter, soy butter, or sunflower butter
1-2 Eggs
*Fruit: raisins, craisins, dried apricot, peach, banana, strawberries, apple
*add flax meal (needs to be broken down for beneficial qualities)
*for variety you can add or substitute other grains: millet, amaranth, quinoa
I usually make this on the stove top. Can easily be made the night before, refrigerated and baked in the oven (cook while you’re taking a shower!).
Add syrup, brown sugar, etc and/or yogurt, milk – however you usually like your oatmeal. ENJOY!
& for those of us who have memory issues: just remember to actually get it OUT of the refrigerator and even more important remember to take it OUT of the oven AND turn the oven OFF!! 😉
Michelle,
So glad you added the “body builder” attribute… that will make it easier to sell to those doubtful adolescent troops! – Always good to get an endorsement from someone already living on the healthy side of life. – And the weight loss adds another positive twist1
Thanks for your input!
cp
Dr. Parker, you might be interested in knowing this is a bodybuilder’s breakfast – having competed myself, this is what was ordered and it is good. Although I have never mixed with anything I shall have to give it a try. It is also good as part of a weight loss regime.
Hey Wendy,
Sorry to be so late getting back, been out of the office and just catching up… You are a hoot!
A solution to the whole taste problem: experiment! This mix is one that can go any which way… haven’t tried it with Stevia or Vanilla… – maybe should be coconut oil vs olive? – your call..
Will appreciate any further thoughts on the sweeter iterations of this ground breaking recipe…
Happy Breakfasts!
cp
OK, is there any way to make this TASTE like a great big chewy cookie? Maybe a little stevia or succinat, and vanilla flavoring, instead of hot sauce and onion and cheese? I’m just not up for that stuff in the morning, and it sounds a bit like a reflux recipe…
Lyle-
The fun is not only in the ease of making, but it builds strong bodies more than 8 ways!
The uck is only the presentation, the taste is surprisingly satisfying, and the endurance helps.
Charles Atlas comes to mind. You may even be tearing those door knobs off accidentally.
Be careful-
Chuck
Chuck!
Sounds uck!
I think I’ll give it a shot while the espouza is out of town…
I often get that ‘door knob eating’ syndrome around 10 a.m.
thanks dude,
Lyle