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.
Do you struggle with healthy eating…because you’re not quite sure what that means?
Maybe your doctor told you that you need to lose weight.
Maybe you’re sick and tired of being the self-deprecating big guy/girl in your group of friends.
Maybe you just had your first kid and realized you need to be there for him growing up.
Maybe you woke up this morning, looked in the mirror, and finally came to the realization that it’s time to start taking care of yourself.
Whatever your reason is for wanting to make a change, you’re not alone! Every day, thousands of people make the decision to start eating better and losing weight…and every day those thousands of people don’t really have any plan or idea what they’re doing.
After all, there are so many freaking decisions to be made:
- Should I follow the food pyramid?
- Should I be counting all of my calories?
- What about “heart healthy” whole grains?
- Should I do this juice diet all of my coworkers are on?
- How many Twinkies can I fit in my mouth?
Fear not, for Nerd Fitness is here! (This is where the Nerd Fitness theme song would play…if we had one).
Today you’re going to learn the basics of a healthy diet so you can stop sucking and start living better. This is a relatively long article (3500+ words), so feel free to wait until you’re on you’re lunch break to really dig in…or just shun your work for the next 30 minutes and enjoy. Tell your boss you’re leveling up your life…he’ll understand.
Combine these diet tips with a fun strength-building routine and you’ll be shouting “THIS IS SPARTAAAAAAA!!!” in no time…or whatever else you prefer to yell while kicking people down bottomless wells.
I’m guessing you’re reading this because you’ve struggled with your diet in the past, and are tired of not seeing results.
If that sounds like you, we created a 10-Level Nerd Fitness Diet Strategy guide just for you, because I think you’re a nice person!
Download the guide free when you sign up in the box below, then pick the level you’re comfortable with and start leveling up today! I’m excited to hear how it works for you:
- Follow our 10-level nutrition system at your own pace
- What you need to know about weight loss and healthy eating
- 3 Simple rules we follow every day to stay on target
The Nerd Fitness Diet Philosophy
If I had to break down the Nerd Fitness Diet into a single sentence, it would go something like this:
“You’re smart and you know what real food is, so stop eating crap.”
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.
May 13, 2015 – Sit on floor with knees bent, feet flat and palms together in front of chest (prayer position). Lean back 45 degrees, extend arms forward, and lift legs with knees bent 90 degrees (balance on tailbone) to start. Slowly lower body until middle and lower back are on floor (head, shoulders, and legs remain lifted).
When it comes to your middle, it’s basically all about the stuff you can pinch (fat) and the stuff that can cinch (muscle). We’ve brought together the top research on how to burn the former and firm the latter in one radically simple plan. You’ll get the flat belly you’ve been crunching for in four fast weeks. Minus the crunches.
Getting strong, sleek abs takes the right mix of exercises that work together to tone the entire area. And no one knows better which formula works than Michele Olson, Ph.D., a professor of exercise physiology at Auburn University at Montgomery.
You can trust her: Over the past 25 years, Olson has studied countless abs exercises in a lab using electromyography (EMG) technology to measure the amount of muscle activated by each. The resulting superworkout she crafted exclusively for Shapeincludes the all-stars—moves that scored off the charts for firming the most muscle fibers per rep.
The best part? Instead of cranking out dozens of crunches, we’re about to make-under your ab routine. For the first two weeks, do two to three circuits of the first four moves; together they hit all four ab muscle groups. “You’ll reach your goal faster if your workout builds on intensity and total reps done over time,” Olson explains. These moves get a little harder and the reps get higher for week three, plus there’s an exercise added in. Same for week four, except this time you’ll add two more moves to your session. By that week, expect two to three circuits of seven moves with the max challenge and reps. No sweat—you’ll be ready.
But regardless of how tight your ab muscles are, they can't erase belly fat that lies above (subcutaneous) or below them (visceral fat). Those you'll have to burn off—and according to Olson's research, the best belly fat-melting method is Tabata intervals. Maximum-effort cardio intervals raise your level of adrenaline, the fight-or-flight hormone that's the secret sauce to burning fat.
How it works:
Toning: Do the toning moves ahead in order for the indicated number of reps and sets three days a week on alternate days. Pay close attention to how the exercises and weight of the dumbbells required progress each week. In week four, when the abs routine is most challenging, do it just twice a week.
Tabata drills: Do Olson's Tabata-inspired cardio workout three times a week: Start with 10 minutes of moderately hard, steady-state cardio of your choice, then do a four-minute round. Complete that steady cardio-and-Tabata combo three times. That's 42 minutes total. In week four, do the Tabata drills just twice a week.
Total Time: up to 45 minutes