Brain Foods: The Smart Way to Eat!

Brain food. What is it? My grandma always told me fish was brain food, but she also said, “If you keep doing that you’ll go blind.” That was an old wives’ tale, Fish is good for your body and your brain. Eating fish at least once a week can slow mental decline by three to four years. Give a man a fish and he eats for a day -- teach a man to fish and you may prevent dementia. Fish isn’t the only brain-booster, but building your brain can be pricy with all the supposed brain-boosting pills on the market, so to keep your waist thin, your wallet fat and your mind moving here are the foods that keep you healthy, wealthy and wisebut is nourishing your noggin as easy as opening a can of tuna? You may be surprised.

Food for Thought
Fish is particularly rich in omega-3 fatty acids, the essential fats that ensure healthy functioning cells in the brain.

Nuts and Seeds are rich in selenium, vitamin E and phytochemicals. Nuts and seeds protect against brain aging. They are plant sources of omega-3 fatty acids which also contribute to healthy brain cells

Green or black tea provides polyphenols, special plant compounds that keep brain neurons healthy and blood vessels elastic so that nutrients can flow to the brain. Choose green tea to enhance memory and alertness and improve attention span.

Whole grains supply the brain with its preferred source of fuel: carbohydrates. Whole grains also contain three B vitamins important for brain energy: folic acid, vitamin B6 and B12. Whole wheat pasta, barley, oatmeal, brown rice and whole grain breads are all sources for complex carbohydrates.

A Cart of Many Colors In general, think colors when perusing the produce aisle. If it’s brightly colored, it is brain food -- loaded with vitamins, minerals and phytochemicals that maintain brain health and enhance mental performance.

A diet rich in fruits and vegetables contains many antioxidants, vitamins and minerals essential for optimal brain function and memory All berries are good, but especially blueberries are rich in anthocyanin pigments and potent antioxidants that build a protective shield around the brain, guarding against aging and damage to the brain

Spinach is an antioxidant powerhouse, bursting with beta-carotene, vitamin C and folic acid that help to keep blood vessels healthy and brain nerve impulses working properly. The iron in spinach is important for getting oxygen to the brain and improving concentration.

To improve your brain function, even out your blood-sugar level by eating and drinking water regularly -- try a meal or snack every three to four hours.
The best sugars for the brain are complex, low glycemic carbohydrates. Starches and fruit sugars (fructose) do not cause the roller-coaster mood swings that junk sugars do. The molecules in complex carbs are long, so it takes longer for the intestines to break them down into the simple sugars the body can use. They provide a time-released source of steady energy, instead of a sudden surge followed by a sudden drop.

Hydraulics – Accessible for Everyone

Do you want to enjoy a healthy lifestyle? An easy way to help your body achieve its potential is to eat well and exercise. Hydraulics, low impact resistance training is the perfect solution. Hydraulic equipment is user friendly and non-intimidating way for any individual to exercise, build bone and muscle and get an aerobic workout at the same time.

Whatever your level of fitness, you can work at a pace that is comfortable and still achieve maximum benefits. A hydraulic circuit provides you with a great workout with fast results. It improves flexibility, body symmetry, and increase stamina. Within weeks, you will feel and increase in energy and body stamina. Within weeks you will feel a better energy level and better breathing capacity. This total body workout only requires 30 minutes 3 times a week to achieve results and permanent benefits.

The Benefits of Hydraulic Training

- Sensory and Psychomotor Benefits: Hydraulic training stimulates one’s sense of touch, body positioning awareness, balance and maintains nerve-muscle reaction speed- these are essential components to avoid common injuries.

- Psychological Benefits: Research demonstrates that exercise has positive effects on brain function, memory, and emotional health. Studies show that exercise helps prevent memory loss and reduces emotional stress and anxiety.

-Benefits to Body Composition, Skeletal and Muscular Systems: Osteoporosis is a common illness in our population. It consists of loss of bone density, which causes injury to the spine, hips, and wrists. Increasing muscle mass helps support bone. Resistance or weight bearing activities help strengthen bone as well. Training with hydraulics will provide needed toning, shaping and strengthening of muscle.

-Cardio and Respiratory Benefits: Physical Exercise increases the efficiency of the heart, lung capacity and breathing efficiency. It normalizes blood pressure. In addition circuit training stabilizes blood chemistry, which will help diabetics to regulate their blood sugar levels.

-Overall Social Benefits: Because you can work out with others, hydraulic circuit training is an excellent social activity that promotes health and wellness. Hydraulics are preferred by occupational and physical therapists and cardiac rehab programs. This type of exercise improves your overall well being, and per a recent research study at Harvard (I hesitate to mention it) can improve your sex life (how much did they spend to prove that?)

So what are you waiting for? Come and join us at No Sweat Fitness Express. Our hydraulic machines are designed to follow the natural flow of your body and work all major muscle groups at the same time. You increase muscle mass, strength and aerobic endurance feel better and have a great time in the process!

7 Ways To Get More Energy

If you are like the majority of people out there, you are working more than ever and getting less sleep than you need. Not to mention the fact that you probably resort to eating on the run or skipping meals all together. There are some things you can do to replenish your body's energy supplies. A few lifestyle modifications can help you recharge your batteries. Use these tips to transform yourself.

It takes a combination of factors to keep your energy levels high. Try to incorporate as many of these 7 tips as you can:

Drop Extra Pounds
Being overweight not only increases your overall risk for health problems such as heart disease, type 2 diabetes and stroke, but also depletes your body’s basic energy supplies. Even a little weight loss goes a long way. You’ll be amazed at how much difference losing just 5 percent of your body weight can make towards increasing your energy levels. The best way to lose weight is to take off 1 to 2 pounds a week. This approach is healthier for your body, and research shows you have a better chance of keeping those pounds off.

Eat Healthy Foods
a healthy meal plan is essential to get more energy. Be sure to include a variety of healthy foods and avoid skipping meals. You wouldn't expect to get the maximum performance out of your car if you filled it with low grade fuel, or if you didn't put any fuel in it at all (although the thought is certainly tempting with the rising price of gas these days). Treat your body at least as well as you treat your car. Be particularly careful about what foods you choose to snack on during the day. When you start to feel tired, your first instinct might be to head to the nearest vending machine for a bag of chips or a candy bar. Though these foods may give you a quick fix of energy, they will soon leave you feeling more tired than you were before. Limit your intake of processed snacks, or eliminate them from your diet altogether. Choose healthy snacks like apple slices or carrot sticks. (by the way our new mannabars are low glycemic, paked with vitamins, glyconutrients and omega 3s and protein. A better choice than the drive through or your favorite coffee place for a snack and pick me up and it will satify your cravings for many hours

Choose Healthy Beverages And Energy Drinks
As for beverages, there are healthier alternatives to coffee, sugary soda and the highly-caffeinated “energy” drinks. Next time you have the urge to pour yourself yet another mug of coffee, try some green tea instead (which has less caffeine). And, if you are looking for any added boost, you might consider trying one of the healthier varieties of “energy drinks” on the market. Choose an energy drink made with healthy ingredients.

Exercise Regularly
If you want to be full of energy, you’ve got to get yourself moving. Adopt a workout program that combines cardiovascular exercise with resistance training. Try to fit exercise into your schedule at least three to four times a week for at least 30-45 minutes each session. Be sure to consult your physician before you begin any new exercise program though. If it has been awhile since you last exercised, adding fitness to your routine may make you more tired at first. If you keep at it, your body will adjust, and you will start to feel more invigorated.
Also try to spend some time exercising outdoors as well. The fresh air will do you good. If nothing else works, take a 20-minute walk every day during your lunch hour.

Get Plenty Of Sleep.
Recent news stories reveal that over 33 percent of Americans suffer from chronic insomnia. Getting a proper amount of rest is essential for building your energy. If you frequently burn the midnight oil or have a fitful sleep, you may feel a little run down. Most people need at least seven to eight hours of sleep per night in order to function at their best. If you have been lacking energy, try going to bed earlier at night. If you can wake up feeling well-rested, it will be an indication that you are starting to get an appropriate amount of sleep at night. If you sleep more than eight hours every night but still feel sluggish, you may actually be getting too much sleep. If you suspect that you have a sleep disorder, see your personal physician.

Manage Your Stress.
Stress is one of the primary causes for exhaustion and fatigue. Though a certain amount of stress is inevitable, you can eliminate some of it with better organization and planning. Yoga and meditation are great ways to diffuse stress and feel energized. There are many different types of meditation, but hopefully you can find one that makes you feel at "Ohm On The Range" (sorry, I couldn’t resist).

Schedule Time For Fun.
The best way to replenish yourself is to make time for the activities that you enjoy the most. Squeeze in a round of golf, or spend a day at the beach. Go see a movie, or curl up with a book you enjoy. Whatever you choose, be sure to make time for valuable activities and spend time with the most important people in your life: your family and friends.

The Benefits of Vitamin E: Fact or Fiction?

It’s been more than 80 years since researchers at the University of California Berkeley discovered the existence of vitamin E in leafy green vegetables. But it’s only been during the past few decades that researchers began associating various health benefits with this fat-soluble, antioxidant vitamin. More recently, additional research has indicated that some of those benefits may not be as dramatic as originally thought.

What is Vitamin E?
An antioxidant that’s stored in the body’s fatty tissue, Vitamin E is involved in the metabolism of all cells, helping to protect the body’s cells against free radicals, which are potentially damaging by-products of oxidation, a naturally occurring process of energy metabolism in the body. Free radicals can cause oxidative stress or cell damage, and may contribute to cardiovascular disease and cancer. Vitamin E also protects vitamin A and essential fatty acids from oxidation, along with helping to prevent the breakdown of body tissues.Vitamin E is actually an umbrella term for eight related compounds.

Best Vitamin E Sources: Diet or Food Supplement?
The recommended daily intake of vitamin E for adults is approximately 15 mg or 22.5 International Units (IU). In general, healthy people who eat a balanced diet rarely need food supplements, especially for Vitamin E. That’s because there’s an abundance of food sources for vitamin E. These include eggs, whole grains, fish and peanut butter. Vegetable oils such as sunflower, canola, corn, soybean and olive oil also all contain vitamin E, with sunflower oil being the richest source at 5.6 mg per tablespoon. Peanuts, almonds and sunflower seeds are good sources as well. Other vitamin-E-rich foods include wheat germ at 20.3 mg per one tablespoon, green leafy vegetables (there’s 1.6 mg per 1/2 cup of frozen, cooked spinach) and fruits like kiwi, which have 1.1 mg per one medium fruit. Additionally, many ready-to-eat cereals are fortified with vitamin E. While nuts and vegetable oils are superb sources of vitamin E, they’re also high in calories, plus high in fat (the good kind, though). If you’re on a low-fat diet and looking to increase your natural intake of vitamin E, it’s best to look to vegetables and whole-grains.

Can You Have too Much—or too Little Vitamin E?
Numerous studies of vitamin E have been undertaken, but most have been relatively short-term. There is actually little evidence for long-term effectiveness or safety for vitamin E supplements in “disease-fighting” doses. Johns Hopkins researchers did conduct a highly publicized analysis that combined and re-analyzed 19 previous clinical trials on vitamin E supplements over a 10-year period, concluding that high doses—in excess of 400 mg daily—were associated with a 4-6 percent increased risk of death in older individuals with existing medical conditions. Ironically, UC Berkeley—the same institution responsible for the discovery of vitamin E—withdrew its recommendations for vitamin E supplements, citing disappointing or conflicting clinical results. At the same time, however, UC Berkeley emphasized that the Johns Hopkins analysis has “not convinced us that vitamin E is dangerous,” and that the study offered no solid evidence of harm from vitamin E. In addition, the Harvard School of Public Health had also previously reported “dampened enthusiasm” for the benefits of vitamin E. Studies continue on vitamin E’s efficacy in treating a variety of health conditions, ranging from Alzheimer’s disease and Parkinson’s, to cancer and diabetes.

Bottom line? Vitamin E remains an important antioxidant for the body, but simply doesn’t seem to be the miracle vitamin that researchers once thought it to be.