The Mediterranean diet is widely recognized for its multiple health benefits, including improving cognitive function and promoting a healthy weight. This dietary pattern is based on the predominant intake of plant-based foods, healthy fats, such as olive oil, and high-quality protein from mainly fish and poultry.
Several scientific studies have shown that the Mediterranean diet can improve concentration and memory thanks to its high content of antioxidants and omega-3 fatty acids, which have a positive effect on brain health. In addition, this type of diet promotes satiety and the maintenance of stable blood sugar levels, key factors to avoid energy spikes and drops during the day, which is essential to stay focused and productive in important meetings.
Want a meal idea to keep you focused? Try the Mediterranean-style chicken and vegetable wrap.
To prepare our Mediterranean-style chicken and vegetable wrap we will need:
- Chicken breast: Source of lean protein that helps maintain muscle mass. For a vegetarian option, you can substitute chicken with tofu or chickpeas.
- Hummus: It provides vegetable protein and healthy fats. If you prefer, you can use tzatziki, a Greek yogurt-based sauce, as an alternative.
- Fresh vegetables: Cucumber, tomato and olives, rich in vitamins, minerals and antioxidants.
- Whole grain wrap: Offers a source of complex carbohydrates for long-lasting energy. For a gluten-free option, you can opt for wraps made from corn or quinoa.
Preparation process step by step
- Preparation of the chicken: Start by marinating the chicken breast in a little olive oil, lemon juice, minced garlic and Mediterranean herbs such as oregano and thyme. Marinate for at least 30 minutes. Then, cook the chicken in a skillet over medium-high heat until golden brown and cooked through. Let it cool slightly before cutting it into thin strips.
- Preparation of the vegetables: Wash and cut the cucumber, tomatoes and any other vegetables you want to include into thin slices. These will add freshness and a delicious crunchiness to the wrap.
- Assembling the wrap: Spread an even layer of hummus over the whole wheat wrap, this will help the ingredients adhere better and add flavor and creaminess. Add the chicken strips and chopped vegetables. If desired, add a handful of spinach or lettuce leaves for extra greens.
- Rolling: Fold the ends of the wrap inward and then roll up tightly to secure the contents. If necessary, you can use a little hummus as "glue" to close the wrap.
- Serving: You can cut the wrap in half for a more attractive presentation and ease of consumption. Accompany it with a fresh salad or some Greek yogurt to complete your meal.
Healthy side dish ideas
Although the wrap by itself is a pretty complete meal, you can always add a light side to make it even more satisfying:
- Green salad: A simple salad of leafy greens with lemon and olive oil vinaigrette will perfectly complement the flavors of the wrap.
- Greek yogurt: Rich in protein and probiotics, Greek yogurt is an excellent accompaniment to improve digestion and add a creamy texture to your meal.
- Fresh fruit: Opt for low-sugar fruits like berries or a green apple for a sweet touch without overloading on sugars.
With these components, we've created a complete plan for your post on how to prepare a delicious and nutritious Mediterranean-style chicken and vegetable wrap. This dish is not only ideal for maintaining a healthy weight and improving concentration, but it is also delicious and easy to prepare.
3 tips to maximize the benefits
To get the most out of your Mediterranean-style chicken and veggie wrap, consider these additional tips:
- Opt for organic and local ingredients: Choosing organic and local produce not only supports your local farmers, but also ensures fresher, pesticide-free ingredients, which can enhance the flavor and nutritional benefits of your wrap.
- Vary vegetables seasonally: Incorporating seasonal vegetables is not only more sustainable, but also allows you to experiment with different flavors and textures throughout the year, keeping your diet diverse and exciting.
- Adjust proportions according to your energy needs: If your day involves more physical activity or you need more energy, increase the amount of protein or complex carbohydrates in your wrap. On the contrary, if you are looking for a lighter meal, focus on vegetables and reduce the portion of chicken and wrap.
Staying Focused and Energized During Important Meetings
The key to staying focused and energized during important meetings lies in nutrition. This wrap, besides being delicious, features a combination of ingredients that has been carefully selected to provide an optimal balance of protein, healthy fats and complex carbohydrates, avoiding blood sugar spikes and crashes, which can directly affect your concentration and energy.
- Lean proteins like chicken: Help keep you satiated and promote long-term focus.
- Healthy fats from hummus and olive oil: Contribute to brain health, improving memory and mental agility.
- Complex carbohydrates from whole-grain wraps: Offer a slow release of energy, keeping you active and alert without feeling heavy.
Incorporating these types of meals into your daily routine can have a significant impact on your overall well-being, not only improving your ability to stay focused during important meetings, but also benefiting your long-term health.
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