Your School Counselor is:

Lori Brock

How can I contact my School Counselor?
Phone: 417-523-3329                     Email: llbrock@spsmail.org

Start Your Day the Brain Smart Way

by Deb Ingersoll, Certified Trainer, The Upside Down Organization

When faced with an increasingly wide range of food choices these days, it's easy to recognize that the triple-chocolate cream cheese muffin and the venti peppermint white chocolate mocha with whip will wreck havoc on our waistlines. But, how many of us look at these same food choices and consider the impact on our brains? The connection between what we eat and how we think -- and feel -- is more profound than many of us realize.

Our brain makes up about three percent of our body's weight, but uses up to thirty percent of the energy we consume. Unlike our bodies that store calories in the form of fat or glucose, the brain cannot store nutrients for use in leaner times. Feeding our brains on a regular basis is a must! Not only does our brain use the lion's share of calories and demand regular feedings like a newborn, the brain is also a picky eater; needing very particular types of nutritional fuel to function properly. When given the wrong foods, the brain can respond in unexpected ways. The brain needs three things to function properly: amino acids, glucose, and fats.

Amino Acids

Amino acids are the building blocks of our bodies and brains. There are twenty-two amino acids that the body needs to complete all this construction. Eight of these amino acids are "essential nutrients" meaning they have to come from the food we eat. We get these essential amino acids from protein. But not all proteins have the essential amino acids.

The brain needs three things to function properly: amino acids, glucose, and fats.

Proteins come in two types -- complete and incomplete. Fish and meat, fowl and eggs, cheese and yogurt are complete proteins --meaning they contain all the amino acids essential for healthy brains. Beans, seeds, grains and nuts are incomplete proteins because they contain only some of the essential amino acids. The good news is, that combining different incomplete amino acids -- such as beans and rice -- can give the brain all the essential amino acids it needs. In other words, you don't have to eat meat to have a healthy brain but you have to know the right non-meat proteins to combine to feed your well.

The brain uses amino acids to make neurotransmitters. It has been estimated that there are 23 billion neurons in our brain. Each neuron is connected to hundreds of other neurons by some 1,000 to 10,000 synapses. Nobel Prize winner, Dr. Gerald M. Edelman, estimates it would take 32 million years to count all the synapses just in our cerebral cortex. Now, that's a whole lot of building!

Amino acids build the brain's communication network.

Neurotransmitters are the messengers of the brain. Dr. Pierce J. Howard, editor of The Owner's Manual for the Brain, calls the hundreds of billions of neurons and their synaptic connections, the "alphabet of personality" because they control nearly every aspect of what we do, think and feel -- from sleeping to singing. A little more of one, a little less of another and you can literally change how a person behaves. What we eat determines which and how much of each neurotransmitter reaches the brain and becomes a "message."

When proteins are consumed the neurotransmitters norepinephrine and dopamine increase. Norepinephrine and dopamine are the "alertness" neurotransmitters. Norepinephrine is necessary in the formation of new memories and the transfer of those memories to long-term storage. Dopamine is associated with curiosity, creativity and attention to new or novel experiences. It's easy to see how protein equips our brains to be lean, mean learning machines! 

Carbohydrates

Glucose, or blood sugar, is formed from carbohydrates and is the only fuel the brain uses for energy. Brain cells need about twice the energy as body cells to function properly because the brain is always working -- even during sleep. Most of us have had the experience of feeling physically tired after "thinking too hard." That's because glucose -- the primary energy source for the brain -- is used up more rapidly when our brains are engaged in more demanding tasks. This is similar to a car burning more gas when driven at higher speeds.

Glucose is the brain's fuel.

Carbohydrates, like proteins, are not all created equal. There are simple carbohydrates and complex carbohydrates. Complex carbohydrates are found in natural, whole foods such as fruits and vegetables. Because they break down slowly in the digestive system, the complex carbohydrates are "time released;" making a steady, stable supply of glucose available to the brain.

Simple carbohydrates are found in processed and refined foods. These carbohydrates break down very quickly in digestion and quickly release glucose to the brain, but provide no long-term fuel. When we eat simple carbohydrates our body registers a sudden spike in glucose and tells the pancreas to release more insulin. Insulin pulls the excess glucose from the blood to store for later. But, the brain can't store glucose or borrow it from other parts of the body. So, after a brief "pick me up," the brain "runs out of gas" and is less able to function properly.

To keep the brain happy, the body needs a steady supply of complex carbohydrates. Without glucose the brain can cause us to shake, sweat, become irritable, turn pale, become disoriented and clumsy. Ever get that, "I am just not able to focus" feeling? That might be your brain asking for an apple. 

 Fats

The next time someone calls you a "fat head," be flattered! Your brain is about sixty percent fat. Your brain needs fat to keep it happy and healthy. But, hold the Crisco! Just like protein and carbohydrates, fats are not one size fits all.

Information about fats can be confusing -- and popular low fat and no fat diets haven't helped. There are many kinds of fats: Omega 3, Omega 6 and Omega 9; saturated, unsaturated, monounsaturated, and polyunsaturated; hydrogenated and partially hydrogenated. And if trans fat is the same as hydrogenated fat, why don't we just pick one and call it that? Why is peanut butter suggested as a "good" source of non-animal protein, but also warned against as a high source of trans fats?

Here is a simple FAT rule of thumb.   

What kinds of fats are good for the brain? Brains need fluid fats. A membrane consisting of two layers of fat surrounds our brain cells. If the fat is hard and stiff, like Crisco, then brain cell membranes are stiff. If the fat is fluid like olive oil, then the membrane is flexible and soft. A soft, fluid brain makes it easier for brain cell communication to take place. Omega 3 oils are especially important for maintaining the free flow of communication between those billions of connections.

The right fats keep our brains flexible.

Fat is a micronutrient and Omega 3 (fish), Omega 6 (vegetable oils), and sometimes Omega 9 (olive oil and almonds) are considered essential fats. Some researchers claim links between a failure to eat Omega 3 fats and depression, senility, and a host of other conditions including ADHD and learning disabilities. These good fats are also needed for the production of serotonin, which helps control pain, maintain normal sleep patterns, and regulate emotions.

Hydrogenated or partially hydrogenated fats are the stiff fats and should be avoided. These bad fats are found mainly in processed foods. They are popular with the food industry because they extend the shelf life of foods. Hydrogenated and partially hydrogenated fats stiffen cells and clog arteries; which, in turn, restricts blood and oxygen to the brain. They keep the body and brain from absorbing the good fats.

Maybe you're thinking, "Ok, how can I better feed my brain?" Let us consider one meal: breakfast.

According to a recent informal ABC viewer poll, over half of us under the age of fifty skip breakfast entirely. And, according to a market research study, of those who do eat breakfast, thirty-two percent have cereal and milk. Eleven percent have only a beverage for breakfast. If most of us are skipping breakfast or eating a processed cereal (bad fats and simple carbohydrates), we are either starving our brains or feeding them the wrong things. So, what would be the best brain breakfast? The best breakfast would be a complete protein (such as chicken, fish, fowl, eggs, cheese) along with a complex carbohydrate (fruits, veggies, whole grains).

There are endless combinations. Experiment! Have fun! Don't be limited by traditional breakfast choices. Have steak and salad for breakfast. Roll up eggs and sliced green peppers in a whole-wheat tortilla. My personal breakfast favorite? Pho. I recently discovered this Vietnamese breakfast soup while in San Francisco. It is meat broth with any number of herbs and vegetables added. It's light, warm, charges up my brain, and makes me feel great. It can be prepared ahead of time for a quick meal in the morning.

Whatever your favorite combo turns out to be, just remember, feed your brain in the morning. It's been working all night while you were snoozing, and you depend on it to get you through the day. Complete proteins, complex carbohydrates, and fluid fats will keep you looking good, and your brain thinking well and feeling Gr-r-reat! 

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What are School Counselors?
The role of a counselor of the gifted is to respond to the unique needs of the gifted child. Supporting WINGS/BRIDGES/SCHOLARS students and their families is a daily goal and is done in a variety of ways.
What do School Counselors do? talk with individual students,

Why would I want to visit a School Counselor?
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