At age 56, Dave O'Brien became the oldest male to ever complete the 4 Deserts Grand Slam series in a 38 week period, … http://slim–today.com/ Juice Plus+ Complete is a great nutrition for looking after your body especially when you don't have the time to consume the amount of good …
You’ve probably heard the truism “healthy body, healthy mind” before. Sounds familiar, right? Well, the thing is, just as with all the other parts of your body, to be healthy your brain needs you to follow the general principles of a good, healthy lifestyle.
This of course includes good nutrition, physical exercise, making time for relaxation, and intellectual stimulation. These four areas all play a crucial part in ensuring that you stay mentally pin-sharp, and of course, it follows that staying mentally pin-sharp is important in order to memorize and retain information.
A healthy diet is important given that every cell in our body needs a steady supply of oxygen and nutrients in order to stay alive and work properly, including brain cells. Because oxygen and nutrients are carried in the blood stream, anything that impedes blood flow will starve those all-important brain cells.
Eating a big mac for lunch and dinner might be a cheap and tasty option for you right now, but in terms of nutrients, it might not be the best choice for your body and brain.
Certain foods have been proven to enhance short- and long-term memory, and to reduce risks of diseases such as Alzheimer. Ed Cooke, Grand Master of Memory and co-founder of Memrise, a free online educational platform that uses mnemonics to optimize learning, eats so-called “superfoods” as part of his memory training, which includes blueberries, cod liver oil, and Omega-3. Data also supports that eating fish rich in heart-healthy omega-3 fatty acids, dark green leafy vegetables, foods high in vitamin E, whole grains, and even red wine (consumed moderately), can all improve memory one way or another.
When it comes to exercising, Dominic O’Brien, in “How to Develop a Perfect Memory,” introduces us to Garry Kasparov’s routine, former World Chess Champion now turned politician, and considered by many to be the greatest chess player of all time.
Kasparov is utterly dedicated to his profession, and trains mentally and physically every day. A typical morning might begin with a long cycle ride, followed by several lengths in a pool, before settling down to some work at the chessboard. He believes that if he stays physically fit, the quality and duration of his mental concentration is enhanced. Top-level matches are arduous affairs, requiring long periods of acute mental alertness.
O’Brien adds that when he himself is preparing for a competition or attempting a memory world record, he gives up alcohol and embarks on a rigorous schedule of running and cycling five weeks before the event. The effect on his concentration and performance, he says, is considerable.
I would tend to wholeheartedly agree with this statement. I don’t know when was the last time you had a nice day out hiking a mountain, or the last time you ran a few kilometers along the beach one nice morning, but chances are that upon returning home, you felt relaxed, satisfied of yourself, and able to focus better. After exercising, my body feels relaxed and I can think clearly and deeply. I’ve heard others praise the benefits of meditation too, as a way to regain focus and peace of mind. In any case, exercising and meditation are undoubtedly great ways to improve focus, which is crucial to a good memory, as we have seen in Tip #2. Try a quick run before writing an exam, or a short period of meditation before opening your Chinese textbook.
So, what do you think? Do you exercise enough? Do you eat healthily? Do you take regular breaks between long periods of intensive work or study? If the answer is no to any of these questions, consider changing your lifestyle, and you’ll no doubt reap the benefits these changes will bring to your health, well-being, and memory.
Eating the Right Foods for Exercise
Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise. When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to get the right types of food at the right times of the day. Learn about the importance of healthy breakfasts, workout snacks, and meal plans.
Your first meal of the day is an important one. According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.
Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out. Choosing the right kind of breakfast is crucial. Too many people rely on simple carbohydrates to start their day. But a plain white bagel or doughnut won’t keep you feeling full for long. In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going. Follow these tips:
- Instead of eating sugar-laden cereals made from refined grains, try oatmeal, oat bran, or other whole-grain cereals that are high in fiber. Then, throw in some protein, such as milk, yogurt, or chopped nuts.
- If you’re making pancakes or waffles, replace some of the all-purpose flour with whole-grain options. Then, stir some cottage cheese into the batter.
- If you prefer toast, choose whole-grain bread. Then pair it with an egg, peanut butter, or another protein source.
Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your body’s main source of energy. According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.
Choosing the right kind of carbohydrates is important. Too many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans. Whole grains have more staying power than refined grains because you digest them more slowly. They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.
Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days. Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise you’re well-fed.
Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older people may need even more. That protein can come from:
- poultry, such as chicken and turkey
- red meat, such as beef and lamb
- fish, such as salmon and tuna
- dairy, such as milk and yogurt
- legumes, such as beans and lentils
For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.
Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. They’re also low in calories and fat.
Aim to fill half your plate with fruits and veggies at every meal, recommends the United States Department of Agriculture. Try to “eat the rainbow” by choosing fruits and veggies of different colors. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer. Every time you go to the grocery store, considering choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge.
Unsaturated fats may help reduce inflammation, and they help provide calories. While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving. Healthy options include:
- oils, such as olive oil
When it comes to fueling up before or after a workout, it’s important to achieve the right balance of carbs and protein. Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat.
Consider stocking your workout bag and refrigerator with some of these simple snacks:
Bananas are full of potassium and magnesium, which are important nutrients to get on a daily basis. Eating a banana can help replenish these minerals while providing natural sugars to fuel your workout. For added protein, enjoy your banana with a serving of peanut butter.
Berries, grapes, and oranges
These fruits are all full of vitamins and minerals, as well as water. They’re easy on your intestines, give you a quick boost of energy, and help you stay hydrated. Consider pairing them with a serving of yogurt for protein.
Nuts are a great source of heart-healthy fats and also provide protein and essential nutrients. They can give you a source of sustained energy for your workout. Pair them with fresh or dried fruit for a healthy dose of carbohydrates. However, test these options to see how they settle. High-fat foods can slow digestion, and they may make food sit in your stomach too long if your workout is coming up quickly.
Many grocery stores carry single-serving packets of peanut butter that don’t require refrigeration and can be easily stored in a gym bag. For a tasty protein-carbohydrate combo, you can swipe peanut butter on:
- an apple
- a banana
- whole-grain crackers
- a slice of whole-grain bread
If you don’t like peanut butter, try almond butter, soy butter, or other protein-rich alternatives.
If you’re trying to lose weight or tone your body, you may be tempted to cut a ton of calories from your meals. Cutting calories is a key part of weight loss, but it’s possible to go too far. Weight loss diets should never leave you feeling exhausted or ill. Those are signs that you’re not getting the calories you need for good health and fitness.
According to the National Heart, Lung, and Blood Institute, a diet containing 1,200 to 1,500 daily calories is suitable for most women who are trying to lose weight safely. A diet with 1,500 to 1,800 daily calories is appropriate for most men who are trying to shed excess pounds. If you’re very active or you don’t want to lose weight while getting fit, you may need to eat more calories. Talk to your doctor or a dietitian to learn how many calories you need to support your lifestyle and fitness goals.
As you settle into an active lifestyle, you’ll probably discover which foods give you the most energy and which have negative effects. The key is learning to listen to your body and balancing what feels right with what’s good for you. Follow these tips:
- Aim to make breakfast a part of your routine.
- Choose complex carbohydrates, lean protein sources, healthy fats, and a wide variety of fruits and veggies.
- Stock your fridge and gym bag with healthy workout snacks.
The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.
Katie Dunlop, creator of Love Sweat Fitness, shares her favorite moves to work her abs while standing.
Check out Anna on Katie Dunlop's Love Sweat Fitness channel here:
Find more videos from Katie on her socials:
Snapchat: LoveSweatAndFit POPSUGAR
Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.
- Sit on mat with knees bent and feet on floor, holding dumbbells near shoulders, elbows by sides, palms in.
- Lean back slightly and extend arms overhead as you lift feet a few inches off floor and bring knees toward chest.
- Hold position for 1 to 3 counts; return to start. Do 15 reps.
How to Get Slim in a Week Without Exercise at Home. Read 11 amazing tips to lose weight fast and easy with no exercise in one week. Follow these best ways to lose weight without exercise, but you can supplement this routine with workout to increase the amount of fat loss from your body.
1. Drink only water.
2. Stop eating white grains and dairy products.
3. Eat more fiber.
4. Eat plenty of vegetables.
5. Skip dessert.
6. Eat slowly.
7. Reduce high calorie stuff.
8. Do some walking
9. Do interval training
10. Do push-ups
11. Take stairs.
Main tip to lose weight and body fat & become slim in a week is to increase your energy expenditure and reduce your calorie intake. This will result in consumption of deposited fat in body and prevent excess accumulation of adipose tissue in abdomen and thighs. you can lose weight without dieting by drinking green tea 3-5 times per day, do activities like swimming and hiking, drink few glasses of water before taking food, take few tablespoon of coconut oil daily.
With these rapid weight loss tips you will become slim and lose weight naturally and safely at home very quickly. No need of expensive gym memberships and heavy exercise. You can use these tricks to lose weight after pregnancy and child birth. Using natural methods of weight loss is free of cost and you can lose weight and keep it off for long time effectively.
Another natural home remedy for fast and safe weight loss is Garcinia Cambogia Extract and green coffee bean extract consumption. These tips can help to become slim and achieve good figure without dieting and exercise.