EKSAMENSTRESS EN BREINKOS

Hier kom ‘n nood artikel. Daar is slegs ‘n paar weke oor voordat my jaar “afgesluit” word en ons met vakansie gaan vir twee weke of so. In my hart heers daar ‘n GEJAAGDE en GESPANNE gemoedstemming, soos ek glo ook by almal van julle! Ek verwonder my jaar na jaar hoe almal hierdie tyd van die jaar jaag na iets, weet nie wat nie. Dis amper asof die wêreld binnekort gaan vergaan, en almal probeer om alles te voltooi en hul doelstellings vir hierdie jaar te probeer bereik in ‘n kort tydjie, wat hulle tot nou nooit bereik het nie! Ek dink elke jaar hoe ‘n mens liewer net RUSTIG moet raak, want daar is nog baie jare (DV), so dit wat nie nou bereik is nie, los dit, dit kan oorstaan tot volgende jaar. Die ander ding wat my byval, is ‘n mens se gebrek aan TYD hierdie tyd van die jaar! En binnekort, as daar nog tyd oor is(!), sal ek blogs oor TYD skryf.

Die onderwerp wat ek egter dringend vandag wil aanraak is GESOND EET. My seun se eksamen begin môre. Hy kla sy maag pyn. Hy voel naar. Hy is bietjie oorgewig en my dogtertjie ‘n bietjie ondergewig. Gelukkig is eksamentyd nie die tyd om te bekommer oor GEWIGSVERLIES NIE, en mag jou kind maar kort-kort peusel aan iets vir breinkrag. Voor ek “my” leerwerk aanpak , het ek weereens informasie op die internet gaan soek (danksy Google!) en in ‘n paar van my boeke, oor EKSAMENSTRESS EN DIEET.

Dit is belangrik om gesond te eet en aanvullings te gebruik onder stresvolle situasies. My seun is vanmôre baie opgewonde oor ons “nuwe”dieet, of die dieet wat ons “gevolg het toe ons klein was”, sê hy. (Hy is nou tien jaar oud).

“Liewer ‘n huis vol liefde met geen kos…as ‘n bord vol kos met ‘n getwis daarby..” Ne!

Hier is my geredigeerde inligting:

EKSAMEN DIEET

ONTBYT: Eet ’n vullende ontbyt voor jy gaan skryf, veral met langer vraestelle: Jy wil genoeg energie hê tot jy jou antwoordstel moet ingee!

BELANGRIK OM TE NEEM NA DIE LOKAAL: Vrugte, Yoghurt, Brood, Amandels, Granola stafies!!!! Drink water voor en gedurende jou eksamen.

DIT IS BELANGRIK OM OMEGA3 IN TE NEEM: Tuna neute, groen blaargroente, Omega 3 aanvullingvulling soos ‘n soja melkskommel 2-3 x per week

PEUSELHAPPIES TUSSEN MAALTYE: Natuurlik raak ’n mens lus vir peusel terwyl jy agter die boeke sit, maar dit beteken nie jy hoef ’n klomp lekkers en gemorskos te eet nie. Probeer gesonde peuselhappies.

PEUSELHAPPIES: Biltong, neute , kaas, groentehappies, volgraanbrood, semelmuffins , kraakbeskuitjies met grondboontjiebotter of avokadopeer, laevet jogurt, neute, gedroogde vrugte, ‘n koppie springmielies, of hou ’n bak vol vrugte

NEEM ‘N VYF MINUTE-BREEK ELKE UUR: Eet veral amandels, bloubessies, avokado’s, tuna en jogurt .

Eet vars kos en vermy verwerkte of gemorskos met baie suiker, kleur- en preserveermiddels. Bly weg van suiker en raak ontslae van die verslawing.

DRANKIES: Water/ verdunde suiwer vrugtesappe

VIR AANDAG-GEBREKSINDROOM (ADD): Vermy kleur en geurmiddels en eet onverwerkte kos soos: Vrugte, groente, vleis, vis, pluimvee, volgrane, neute en peulgewasse. Eet lae GI grane- onverfynde koolhidrate soos hawer, volgraanbrood en -pastas, rys en vrugte. Eet daagliks: Vleis, pluimvee, eiers, kaas, neute, sade en suiwelprodukte, groen blaargroente, peulgewasse, volgrane, vis, vleis, groente, groente-olies, avokadopeer, hoender, vis, eiergeel, peulgewasse

Yster is baie belangrik vir optimale breinwerking  Eet rooivleis, spinasie, lensies, boontjies en neute vir yster. Vir ystertekort: daagliks vleis, hoender, vis, eiergeel, peulgewasse, gedroogde vrugte en donkergroen groente

Vitamien C is ook baie belangrik vir optimale breinwerking  Baie Vit C in tamatie, groen rissies, koejawels en sitrusvrugte soos lemoene en nartjies

Vitamien B is net so belangrik – ’n tekort aan dié vitamien kan jou geheue negatief beïnvloed. Kry dit in: eiers, lewer, lensies, sojabone en vars vrugte en groente. Neem ‘n vitamin B-aanvulling werk vir  spanning

Proteïene is belangrik en sluit in: Vis, pluimvee, vleis, eiers, suiwelprodukte, soja, gedroogde bone en neute, Sustagen/Ensure skommels

Vette is die brein se boodskappers. Dit sluit olierige vis (soos sardientjies), eiers en vis in.

Eet baie groente

‘n Paar etes vir jou om mee af te skop:

BREAKFASTS:

• Our choice! Scramble egg, made with eggs, milk and pepper and/on toast
• 2 scrambled eggs with 2 slices rye bread toast, 1 tsp low-fat margarine, marmite
• 1 dry-fried egg, 1/3 cup baked beans, 2 slices toasted rye bread with grilled mushrooms
• Wholewheat bread with mince and cheese
• 2 slices fullgrain or seed bread (toasted or fresh) with: fresh or roasted tomato slices + Desertsp fat-free cottage cheese with basil, plus fruit
• My recipe! fullgrain bread with cheese and tomato plus basil, melted in microwave
• 2 slices fullgrain or seedbread with fruit spread (or diabetic jam) + 30g cheese, plus fruit
• Our recipe! Microwave 1 cup Pick a Pay Quick cooking Oats with 2 and 1/2 cups water. Eat with honey, milk opt.(McDonalds). May add a fruit
• 1 cup bran cereal with 1 cup low-fat milk and 4 crushed almonds
• 1/3 cup hi-fibre cereal with ½ cup low-fat milk, 1 tbsp raisins and 2 crushed pecan nuts
• 1 cup Weetbix plus fruit
• My choice! Fruit salad with yoghurt and Jungle energy crunch muesli on top (use any muesli with nuts and seeds), and honey
• ½ cup fruit salad with ½ cup low-fat yoghurt, 1/3 cup of muesli and 10 peanuts
• My choice! (For the sweet tooth) In glass. Layer honey, then runny plain yoghurt, then fine roasted muesli with poppy seeds, more honey, top with pieces of orange, strawberry, pineapple, apple, kiwi,  and more honey (Isabella’s Durbanville) 
• 2/3 cup Muesli with low-fat milk, plus fruit (Woolies: Swiss or baked muesli; Nature’s Source Lite & Crispy; Kellogg’s Special K Muesli)
• My choice! (For the sweet tooth)Fair Cape yoghurt “summerfruit” flavour, mix with Jungle energy crunch muesli – “Tropical Fruit” flavour

Some children don’t like to eat breakfast. Give them the following smoothies:

• Peanutbutter brain booster! 2 peeled sliced bananas, small tub yoghurt, preferably plain, 25ml peanut butter, spoon of malt (i.e.optional essential fatty acid), honey to taste. Add some water if necessary. Mix in smoothie maker.
• Breakfast smoothie: ½ cup low-fat fruit yoghurt, ½ cup low-fat milk, 1 banana and 10 strawberries
• Breakfast smoothie: ½ cup frozen/fresh berries and 3 slices of pineapple, 2 level tsp of peanut butter/4 almonds

LIGHT MEALS:

• ½ can tuna (50g), 2 slices rye bread, raw vegetables (dress with lemon juice and 1 Tbsp low-oil mayo)
• My recipe! slice of hard Pick a Pay “mix cereals/sunflower seed/ wholewheat /linseed rye bread”, tin of tuna, salad of lettuce, onion, tomato, olives, cheese, avo
• 1 tin salmon (100g), 3 small boiled baby potatoes and large mix salad with lettuce and 1/4 avo (dress with lemon juice)
• My recipe! Smoked salmon salad. Raw smoked salmon, lettuce, avo
• 2 slices rye bread, 30g Mozarella cheese, grated, large mix salad (add mustard for taste and 1 tsp low-fat margarine on bread)
• My recipe! Rye bread, mozzarella cheese, olives, fine cut onions. Melt all in in microwave.
• 2 slices fullgrain bread with 2 slices Pick a Pay beef/silverside/pastrami with fullgrain mustard, gherkins, 30g cheese and green salad, fruit
• 4 rye crispbreads, 2 to 3 slices of ham (40g), sliced tomato and cucumber (mustard and 1tbsp low-oil mayo)
• My recipe! Salad of lettuce, cucumber, onions, tomato, frozen peas, pieces of low-fat bacon
• Mixed salad: Lettuce, cocktail tomatoes, redpepper, 1/2 cup peas, fresh coriander, 2tsp salad dressing of olive oil and balsamic vinegar, plus slice fullgrain or seed bread, plus fruit
• Our recipe! Greek salad: Salad of lettuce, tomato, onion, avo, olives, cucumber optional, cottage cheese or blocks of Lancewood low-fat uncoloured cheese
• 1 medium baked potato filled with 1 Desertsp flavoured fat-free cottage cheese, tomato, cucumber and green/red pepper pieces, plus fruit
• Open sandwich: 2 slices fullgrain or seedbread with 3 heaped tsp avocado, slices low-fat fresh beef/chicken, rocket leaves and pappadews, plus fruit
• My recipe! Open sandwich with cottage cheese and cucumber
• Open sandwich: 2 slices fullgrain or seed bread with 1 Dsrtsp fatfree cottage cheese, 4-6 slices tomato, 4-6 slices cucumber, plus fruit
• Our choice! Open wholewheat sandwich with 1/2grated cheese and 1/2mayo mixed and piece of asparagus/spring onion on top, microwaved till cheese melts. Eat with raw tomato vedge, 1 lettuce leaf and coleslaw salad (“Juicy Lucy – Cheeza”)
• Pita filled with 2 slices lean ham, 3 heaped tsp avo, fresh spinach and sliced tomato, plus fruit
• 1 med ciabatta roll with 1 cooked egg, 1tsp low-fat mayo, fresh parsley. a Green salad without cheese or salad dressing, plus fruit
• Our choice! Cooked tuna+ mayo sandwich
• Chicken pasta salad: 1/3 cup cooked pasta, a small roasted chicken breast cut-up, 2Dsrtsp peas or white/brown beans, cocktail tomatoes or tomato slices, fresh coriander, cucumber and 2Dsrtsp honey and mustard salad dressing, plus fruit
• Frittata: 2 eggs, cut-up onions, redpeppers, tomato, coriander, 1tsp olive oil and 2 slices fullgrain bread
• 2 small or 1 big soft tortilla wraps (+-80g) with 1/2cup peas or white/brown beans, 8-10 olives, tomato salsa and fresh basil, 1 fruit
• Our choice! Tacos with spicy minced meat
• 1-2 cups low-fat soup, 1 med fullgrain or seed roll. Expls: Pick a Pay Minestrone/ Tomato & Basil/ Tomato & Roasted Pepper/ Potato/ Leek and Pee. Or: Woolworths: Chunky vegetable/ Milanese Minestrone/ Chilli Beef & Bean/ Butternut and orange
• Green salad with 4-5 olives and 4-5nuts/3 heaped tsp avo

MAIN MEALS: (May add an green and orange vegs with fresh tomatoes and herbs)

• 1 grilled chicken breast, ½ cup sweetcorn, large mixed salad (dress with lemon juice and 1 tsp olive oil)
• 1 grilled chicken breast (80g), ½ cup cooked brown rice, large mixed salad (dress with balsamic vinegar and 1tsp olive oil)
• 1 Chicken breast with any cooked vegs and salad
• Chicken(80g) and vegetable stir-fry, plus salad
• Chicken stir-fry: 140g chicken without skin); 2 tsp canola/ or olive oil, onions, sweetpeppers, baby marrow, broccoli, greenbeans, 2tsp BBQ sauce. 2/3 cups basmati or brown rice
• 1 Small steak with vegs and salad
• 150g steak (2 palm sizes), 1 med baked potato with onions and fresh pasley, 2 big brown mushrooms, filled with spinach and pappadew, and a green salad without cheese/salad dressing
• Chicken kebabs plus vegs and salad
• Tomato chicken kebabs. Make the tamato sauce from tin tomatoes, tamato pase, 1tsp brown sugar and cut onions (Alternative: use “Ina Paarman: Sundried Tomato cook-in sauce or Woolworths: Meditteranean Tomato cook-in-sauce/ Tangy tomato chicken kebabs”), Thread mushrooms and baby onions between the chicken pieces. Eat with 2/3 cup steamed rice.
• My recipe! Quick Spaghetti Bolognaise. Fry onion and garlic. Add mince. Season and simmer with water and All Gold tomato sauce.
• Spaghetti bolognaise with extra lean mince, 100% durum wheat spaghetti, tin or fresh tomatoes, garlic to taste, cut-up carrots
• My recipe: fry onion and garlic. Add mince and frozen pumpkin/carrot veggie mix. Season. Eat with brown rice
• Fish with vegetables: Palmsize fish fillet (+- 120g pref tuna, mackerel, salmon or other fish with dark meat) or frozen fish, roasted with fish spices and 1 lemon, with steamed broccoli or cauliflower, plus spinach with some lemon and pepper
• 120g roasted fish with thyme, black pepper and lemon, 1 small mealie, stir-fry carrot slices, beans and pepper in 2tsp olive/canola oil, I cup fresh fruit salad
• Fish (140g) with tomato salsa, vegs and salad
• My recipe: 2 cups shell noodles, tin tuna with oil, tin tomato and onion, desrtsp chudney, red pepper or spices, tin cottage cheese (Optional) and xstra Cheese (Opt). Cook all together.Eat with grated cheese
• Chicken pasta: 100g cut-up chicken drumsticks, 1 cup roasted tamato, baby marrows, onions, carrots, rosemary, 1tsp olive oil and 1/3cup cooked pasta
• 3 crispbreads with 1/4cup low-fat cottage cheese and fish paste, 2 fruits (banana, pear, nectarine or apple) with as many vegs as desire

YOUR SHOPPING LIST

Wholewheat/Seed bread/Rye, hard “mix cereals/sunflowerseed/wholewheat/linseed” bread (Pick n Pay),Wholegrain or bran muffins, ciabatta roll, Fullgrain/seed roll, granola bars, Fruit: guavas, oranges, naartjies, papaya, banana, strawberries, pineapple, apple, kiwi, pear, nectarines, blue berries, Vegetables – esp green : onions, baby onions, olives, lettuce, baby potatoes, pappadews, rocket leaves, mushrooms: big/small, Tomato/cocktail tomatoes, baby marrow, broccoli, green beans, asparagus, spring onion, coleslaw, fresh spinach, fresh parsley, cucumber, green/red peppers, carrots,cauliflower, avos, Diary: low-fat yoghurt, plain yoghurt, Fair Cape summerfruit yoghurt, Cheese: Lancewood low-fat uncoloured, low-fat/fat-free milk, fat-free cottage cheese, low-fat margarine,mozzarella, popcorn, sweetcorn, mealies, biltong, lean beef/chicken (cooked), chicken: breasts, drumsticks, extra-lean mince, baked beans, white/brown beans, Quick-cooking Oats (as Pick n Pay), Bran cereals: Wheatbix, Wholewheat spaghetti, shell noodles, 100% durum wheat spaghetti, pasta noodles, eggs, marmite, fruitspread/diabetic jam, peanutbutter, fishpaste, honey, spices: rosemary, basil, pepper, thyme, coriander, fish spices, gherkins (Opt), Nuts: almonds, pecan, peanuts, raisins, Muesli: Jungle energy crunch, Woolies: Swiss/baked muesli/Nature’s Source: Lite&crispy/Kellogs Special K muesli, frozen/fresh berries, frozen peas, frozen pumpkin/carrots veg, tuna with/without oil, salmon: tin/raw smoked, sardines, lemon juice, low-oil mayo, balsamic vinegar, BBQ sauce, Ina Paarman: Sundried Tomato cook-in-sauce/Tangy tomato chicken kebabs, garlic, All gold tomato sauce, chudney, full-grain mustard, tomato salsa, tomato paste, brown sugar, lemon, Oils: Olive/Canola, beef/ Silverside/pastrami (Pick n Pay), lean ham, low-fat bacon, soja (beans), lentils, pita bread, tortilla wraps, tacos, low-fat soup, Pick n Pay Minestsrone/Tomato&basil/Tomato&roasted pepper/Potato/Leek&pee, Woolworths: Chunky Veg/Milanese Minestrone/Chilli beef&bean/Butternut&orange,  dried fuit, rice: brown/basmati, liver, steak, tin tomatoes,  xstra-lean mince, fish fillet (tuna/mackerel/salmon/other dark),  tin tomato&onion, crispbreads, mineral waters, fresh juice (mix with water), Omega 3 substitute/soja milk 2-3x per week, Sustagen/Ensure, Tissue salts nr 6, Vitamin B-substitute  

Sterkte aan al die ouers met die eksamen! Laat weet gerus solank watter onderwerpe julle graag wil bespreek volgende jaar!

Annien xxx