In response from the feedback in my progress crit, I have reverted back to my original idea of choosing the specific energy-rich foods to highlight and create meal suggestion from at a later stage. The twenty foods/drinks I have decided to highlight are...
*Almonds
* Avacado
* Banans
* Beans
* Bread
* Broccoli
* Cereal
* Chicken
* Dried fruit
* Kiwi
* Lentils
* Oats
* Pasta
* Pumpkin Seeds
* Quorn Products
* Salmon
* Sunflower Seeds
* Sushi
* Water
* Yoghurt
****
Reseraching the specific health benefits of each of the food items, as well as their potential benefits to Graphic Design students in particular...
ALMONDS
...
* rich in monosaturated fat... a "good fat" which helps lower cholesterol.
* can help to enrich a complexion
* fibre rich
*high in potassium
-could help to recover a tired-looking, dull complexion after a hard night's work...look bright as a button with a hanful of almonds!
AVOCADO
...
* 60% more potassium than bananas- energy rich. Also rich in B vitamins, as well as E and K. Potassium acts as a well-being "drug", keeps the human body and vital organs in good conditiion- such as the heart, brain and kidneys, as well as muscle tissue. Reduces fatigue and increases energy levels.
* high fiber content.
* lower cholestrol levels.
-are your energy levels peaking and troughing throughout the day? avocado will pick up your mood and make you feel less lethargic.
BANANAS
...
* high level of vitamin b6, manganese and potassium.
-with natural sugars and a potassium energy-boost, snack away guilt free!
BEANS
...
* high amounts of soluble fiber help lower blood cholesterol
* high in protein, complex carbohydrates and iron (iron is essential as lack of can cause severe fatigue, body weakness, etc. people with low iron levels can risk anemia and often do not function and perform every day tasks as efficently as they would normally do).
-Be on top form with an iron-rich bean boost. Cheap and easy, enjoy with every meal of the day- on toast, in salads and casseroles too!
BREAD
...
* high fiber
* high carbohydrates- a slow, sustained release of energy throughout the day- recommend granary or wholemeal bread, more fiber and often with additional seeds- even more energy rich produce!
-Mix it up..with hundreds of varities to choose from you'll never bore, or get tired on bread! With a slow-release of energy throughout the day, you'll be alert for breifings, workshops and end of module deadlines.
BROCCOLI
...
* high in vitamin c
* dietary fibre-rich
* reduces the risk of heart disease
*vitamin C builds-up your immunity- prevents illness caused from tiredness or stress.
*vitamin C fights bacterial viruses like the common cold, useful for freshers weeks and deadline blues!
-Feeling the deadline blues? Vitamin C-rich broccoli will boost your immune system and kick start your day with a clear and healthy mind.
CEREAL
...
* high fibre
* rich in iron
-A great way to start your Monday! Module briefing? Munch your way through a wholegrain cereal to keep the yawns at bay.
CHICKEN
...
* good source of protein
* lean meat
* high in b-vitamins (energy producing vitamin)
* high in b6- helps the body process cardohydrates (which provide you with energy)
-chicken will ensure that there's no excuses not to bring your work in every day- making you strong and tough- and surdy enough not to be blown over by the infamous windy weather!
DRIED FRUIT
...
* high fibre
* natural sugars provide energy boost
* low fat content
-A guilt free snack between workshops and studio time to keep you focused, energised and enthusiastic.
KIWI
...
* rich in vitamin C
* high potassium (slightly less than a banana)
* vitamin E and A
* seeds contain omega-3
* low calories and fat (around 46 calories for a medium size)
* high fiber
* rich in protein-dissoliving enzyme actinidin
-A great snack or breakfast treat- an instant pick-me-up, and an exotic twist on the cold winter trekks to lectures.
LENTILS
...
* high level of protein
* dietary fiber
* good source of iron
-a lentil rich diet is great for long modules- keeping up the pace and energy throughout the sometimes challenging times.
OATS
...
* cholesterol-loweing
* high in soluble fiber
* slow release of carbohydrates
-A great winter warmer, an oat breakfast will ensure you maintain energy levels throughout the day.
PASTA
...
* high in carbohydrates- slow release throughout the day
* wholewheat pastas high in fibre
-a versatile ingredient to eat throughout the day to sustain your energy levels through software and practical workshops.
PUMPKIN SEEDS
...
* good source of protein
* iron-rich
- a quick and easy snack for busy modules and tight deadlines, filling you with vitality and motivational boost.
QUORN PRODUCTS
...
* vegetarian
* rich in vegetarian proteins (mushroom protein)
* high in fiber
* low calorie
* no cholesterol
* free of soy (a common allergen)
-a great alternative for vegetarian and low-fat diets, quorn provides even more dietary options and with even more lunchtime variety.
SALMON
...
...
* high omega-3 fatty acid content (stimulates the mind, keeps your brain more active and focused- tackles lack of concentration caused by tiredness, lack of sleep)
* omega 3 stimulant is associated with the decreased risk of depression and hostility
-Down in the dumps after a not-so-sucessful crit session? Treat yourself to a slice of smoked salmon and let the bad feeling float away before you tackle the project head-on.
SUNFLOWER SEEDS
...
* good source of dietary fibre
* vitamin E, B, B5.
* cholesterol loweing
* high in pottasium
* maintain healthy skin
* vitamin B encourages cell growth, which stimulates the iron in the body- reducing fatigue and preventing the risks of developing anemia.
-a great pick me up. up all night ammending a last minute module panic before a final crit? snack on sunflower seeds for a radiant complexion and a bit more "oomph".
SUSHI
...
* ingredients include: seaweed, fish, vegetables and rice.
* high in protein, carbohydrates, vitamins and minerals.
* naturally low in fat
* high omega-3 levels
-Learning new methods, techniques and software isn't always easy at such a fast pace. Take influence from the East and snack on some sushi to keep your mind alert and ready for anything the course throws at you.
WATER
...
* most important of "the big twenty"
* surpresses appetite naturally- will help resist fast, fatty foods.
* helps to maintain clear and healthy complexion
* helps to "refresh" the body, keeps you hydrated and restores energy.
-Keep a bottle of water with you all day, and ensure that you keep drinking to be fully alert and focused throughout any lesson and workload.
YOGHURT
...
* rich in protein and calcium
* good source of carbohydrates
* natural sugars in wholegrain yoghurts
-Try a biopot yoghurt for breakfast to provide you with energy-boosting carbohydrates and a good source of protein for when deadlines are tight and the gym's the last place you want to go to!
Obviously, the wording and tips will need a bit of tweaking and preperation before I create my final designs, but I'm glad that I have now researched my "top twenty" foods and can now start working on my paper crafting once more.
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