Attention and Focus

Home » Attention and Focus

Brain Healthy Dinner

in Attention and Focus, Brain Health, Peak Performance, Recipe by Ray McGarty

Hello, all! With cold New England weather still upon us, I thought this would be a great time to share two delicious recipes that will fill you up and boost your brain health. What we eat plays a huge role in how well our brain functions. So this first dinner is packed with protein, which is a key component in being able to create neurotransmitters like Dopamine and Serotonin. Essential fatty acids which help protect the brain, and work as anti-inflammatory agents. AND the blueberries in this recipe can actually help boost both long-term and short-term memory!

Salmon with Warm Blueberry Compote



  • 2 fillets of salmon
  • 2 cups cooked quinoa (or farro, or other grain)
  • 2 tsp. avocado oil
  • 1 cup kale
  • 2 tbsp. toasted pumpkin seeds
  • salt and pepper to taste


  • 1/4 cup blueberries
  • 1 tbsp. avocado oil
  • 1 tbsp. balsamic vinegar
  • 1 tbsp. water
  • 1/2 tbsp. dijon mustard


  1.  preheat oven to 400 F
  2. season salmon with salt and pepper
  3. in saute pan, heat avocado oil, cook salmon skin side down until skin is golden
  4. flip salmon and plan in the oven for 10-12 minutes
  5. add compote ingredients to a small saucepan and cook on low-medium heat until blueberries break down
  6. make sure the cooked quinoa is hot, mix in the kale to wilt
  7. take salmon out of the oven, serve over quinoa and kale and spoon warm compote over the top
  8. enjoy!


The second recipe is a hearty and warming soup which is easy to adapt to several flavors. We’re featuring a spiced soup because spices like turmeric, ginger, and cinnamon provide brain healthy micronutrients and act as anti-inflammatory agents. Carrots are rich in beta-carotene, which our bodies convert to Vitamin A, which boosts cognitive function and can protect against cognitive decline. Carrots also have a healthy dose of Vitamin C!

Spiced Carrot Soup



  • 2 tbsp. avocado oil
  • 1 large yellow onion (chopped)
  • 1 pound carrots
  • 2 1/2 cups broth (home-made bone broth is best)
  • 1 1/2 tsp. ground cumin
  • 1 tsp. ground turmeric
  • 1/2 tsp. ground cinnamon
  • 1 1/2 tsp. ground ginger (optional)
  • 1 tbsp. honey
  • 1 tsp. lemon juice
  • salt and pepper to taste
  • coconut milk to loosen


  1.  Heat oil in a large saucepan, add onion and saute for 2-3 minutes
  2. mix in carrots and saute until soft and starting to brown
  3. add broth and spices, bring to a boil, then simmer for 20 minutes
  4. remove from heat and blend until smooth. (If using a regular blender, blend in batches, if using an immersion blender, blend away!)
  5. Stir in honey, lemon juice
  6. add coconut milk to desired thickness
  7. salt and pepper to taste
  8. enjoy!


There you have it! Two easy dinners full of brain healthy nutrients to keep you sharp.


in Attention and Focus, Neurofeedback by Ray McGarty



An eight year old boy was referred for ADHD symptoms and came to me with his mother. His parents were upset because 2nd grade had become a challenge for him. His parents had gotten him a diagnosis, with the help of Conners rating scales that a school psychologist had completed for them. This boys medications had been changed 3 times in less than 6 months and he was having difficulty sleeping and had minimal appetite. So, his parents had decided to stop the medication. Now, they were seeing more behavior problems and difficulty completing academic tasks at school again. The medication had caused as many problems for this boy as they had solved, but school personnel were happy because he wasn’t an issue any longer. These parents had read briefly about neurofeedback on the site, and adult who had received this treatment referred them to me. After an initial assessment and only 5 sessions, the parents reported that teachers were asking when he had started medication again. When this child began neurofeedback, his average brain activity in his frontal lobes was nearly six times that of a typical person. He had a storm raging in his brain that drowned out the outside stimulus he needed to succeed academically and feel successful as well. This boy completed a total of 22 sessions over 5 and a half month period and his focus and attention were improved. He reported feeling less ‘fidgety’ and his parents reported increases in his grades and decreases in teacher reports of problem behaviors.


This is a fairly typical response to neurofeedback for people with ADD/ADHD. Some clients require more or less sessions but all of the outcomes have been the same, a decrease in symptoms that was long lasting and effective.