ASY TIPS FOR PLANNING A HEALTHY DIET AND STICKING TO IT

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize your mood. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.
In This Article:

Set yourself up for success
Moderation is key
It’s not just what you eat
Fill up on fruits & vegetables
Eat more whole grains
Enjoy healthy fats
Put protein in perspective
Add calcium & vitamin D
Limit sugar & salt
Plan healthy meals ahead
Related links for healthy eating

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Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.
Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms and start small. Visual cues can help with portion sizes—your serving of meat, fish or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Eat a rainbow of fruits and vegetables every day—the brighter the better.Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber.
Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

Eat a rainbow of fruits and vegetables every day—the brighter the better.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Don’t forget to shop fresh and local whenever possible

The local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest.
Healthy eating tip 5: Eat more healthy carbs and whole grains

C:\Users\Robert Home\Pictures\HG new format\Healthy_sandwich.jpgChoose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.
Tips for eating more healthy carbs
Whole Grain Stamp

Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the US, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
Try mixing grains as a first step to switching to whole grains. If whole grains, like brown rice and whole wheat pasta, don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.
Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.
Add to your healthy diet:

Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Sizzling SalmonProtein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.
Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

Beans: Black beans, navy beans, garbanzos, and lentils are good options.
Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.
Healthy eating tip 8: Add calcium for strong bones

Add Calcium for Strong BonesCalcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions.

You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.
Good sources of calcium include:

Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

See Calcium & Your Bones: Calcium-Rich Foods, Vitamins, and Supplements for Strong Bones.
Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.
Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

Healthy Food Tips

Most of us from time to time need a few healthy food tips. Looking to improve your families health? Just follow these 8 simple tips!

Tip #1 is - Don't believe what you read!

Yep. You just read that.

Just because it's on this website, or any other website, or on the news... well, don't believe it. Not at first glance.

"If you don't read the newspaper, you are uninformed.If you do read the newspaper, you are misinformed." - Mark Twain

As tedious it is, you need to do some research on your own. Otherwise you'll believe everything you've been told about cholesterol, fat, and fiber.

One thing we won't do here at smart healthy eating, is just go along with the media hype. These healthy food tips are time tested truths about health, not the latest cool fad. This is about healthy eating for a lifetime.

Okay, let's move on to tip #2:

2. Fresh Fiber First

Do you love food? As a preeminent lover of food, the most important healthy food tip that I give to everyone, is to eat some fresh fiber first.

Why would that be number two in the healthy food tips? What does it mean? It's so simple. Fresh means, well... fresh. Something that was grown recently, and is, or was just alive.

Fiber means something that contains lots of fiber - namely a fruit or a vegetable.

First means first. Before something else.

That's it. The first of the tips, will change your entire future by adding healthy fiber every day. It' doesn't matter if you eat well, or horribly, adding fresh fiber will improve your state of health.

Pick something different every time you eat. Have a carrot, plum, apple, orange, broccoli, bok-choy - whatever you like! Just make sure it's fresh and raw.

All of the healthy food tips are central to smart healthy eating. Click to find out more!

3. Eat some fat!

Yep, eat fat. Goes against everything we've been told for 30 years or so, but if you look at the worlds healthiest people, they all eat fat. Sometimes a lot of fat.
Contrary to what the current myth is, fat does not make you "fat". Grains and empty carbs make you fat. To fatten up a cow, you feed it what?... Grain.

We totally miss the healthy boat if we are eating low fat foods. Fat makes you feel satisfied, gives your body ingredients for life (especially Omega 3 fat found in fish). If you don't know about all of the benefits of Omega 3 then click here.

4. Eat some dirt.

"Whoah, nice healthy food tips pal! Eat Dirt?"

Yeah. Like a little kid. Remember when you'd go out in the garden, pull up a carrot, wipe it on your shirt, and eat it?

One of the big benefits you got from that, (besides eating some fresh fiber) was a heap of bacteria. Healthy Bacteria. If you were to want to test your soil, to see if it's healthy, what would they look for? Bacteria. If there's no bacteria in it, it's dead soil - sterile soil - and not good soil.

Your body was designed to function in concert with trillions of bacteria. The help you digest, and absorb food, keep bad bacteria from having a place to grow, and make you healthy. Without them, you are not good soil.

Okay, so maybe you don't want to eat dirt, but you can find a replacement for dirt by considering Probiotic Supplements. That way you can get all the benfits of eating dirt, without having to eat one of your kid's mudpies.



5. Try a salad.

Salad? Seriously?
The next of the healthy food tips is to try a salad. But not just any old salad. Put in the things you like to eat. Try some new things to see if they belong in the list of things you like to eat.
Give this a try: Go to the produce section of your grocery store, and buy a whole bunch of the strange things that you've looked at and wondered what they were.

Chop them up thumbnail size in a big bowl. Add your favorite dressing, or try it plain. Chow down. If you find things you don't like, then don't add them next time. If there are things you do like, add more.

Of all the healthy food tips this one is the most fun, because it's up to you to put in whatever you want. If you love a certain type of salad already, then have more of it. Give yourself a double portion. You know the big bowl you put in the middle of the table to serve salad? Use that as your bowl. Pig out.

6. Eat meat

Yep. Meat. Protein. The other filling food. The one that triggers your brain to say, I'm full. You know that after Thanksgiving dinner feeling. The "wholly crow I can't believe I ate the whole thing" feeling. Nothing shuts down the hunger center faster than some meat. It's almost like we were made to eat it! The ideal meats are slow cooked wild meat, but grass-fed beef, free range chicken, turkey, goose, Lamb, and wild fish are all deliciously wholesome. Throw that roast in the slow cooker and enjoy it with a big salad and all your favorite veggies.

Feel like a snack? Have some leftover meat from last night.

7. Drink some water
Water is the one beverage that you can't live without. It's also the only ingredient in any other beverage that quenches your thirst. It's funny really. When you get thirsty it means your body requires water. Yet in the western world, it's rarely the drink we reach for first.

For those looking to lose weight, or to be heathier this is a very important healthy food tip. - have some water. If you replace higher calorie drinks with fresh, clean, zero calorie water, your waistline and health will thank you.

Room temperature, ice cold -whatever... just drink it.

8. Eat Smart!

Smart healthy eating is the easy way to eat well. The guidelines will lead you in the right direction, and help you along the way to the way eating should be. Fulfilling, healthy, delicious and fun.

Brain Fitness Tips

There are a number of different ways to improve your brain fitness aside from playing games. The following is a collection of different ideas on how to improve and maintain your mind.
brain fitness tips
Want to be happy? Stay focused!

A recently published study concluded that the more your mind wanders, the less happy it is. That is, staying focused and present might go a long way to increasing your satisfaction and fulfillment in life.

The study was conducted in a novel way – using the iPhone. An application that people voluntarily downloaded to the iPhone randomly questioned participants about their current mental state – what they were thinking about, and how happy the felt. People who living in the present – attending to the task at hand or the environment around them – were significantly happier than those who were off in the world of daydreams.

Now, you may be thinking the same thing that went through my mind when reading this – that people who are unhappy with what they are doing are more likely to daydream, and so the results may indicate that daydreaming is a result of unhappiness rather than a cause of it. However, the researchers address that question in the study and seem to be convinced that the wandering mind is the source of the discontent rather than a product of it. Have a look yourself if you are interested in learning more.

In a way, it makes sense. There is a certain satisfaction or enjoyment that comes with being focused. And within the realm of wellness, spirituality and self-help, there is much emphasis on the power of being present, living in the now.
brain fitness tips
try something new (because learning is fun!)

The brain is designed to be a learning machine. It has evolved over millions of years to digest all the information around it and synthesize it into behaviors and decisions that enhance our probability of survival and reproduction. For all the talk you hear about specific regions controlling particular aspects of your body or your cognition, the truth is that the brain is highly adaptable and can undergo considerable reorganization/reconfiguration when tasked to do so.

You need only consider a child to see how readily and eagerly the mind absorbs information; for the first 10-15 years of life we are rapidly trying to figure out the world around us and how we fit into it all. Everything around us during this time is exciting and new and we soak it all up like a sponge. Unfortunately, that process stops sometime soon thereafter for most people. In many cases, as we near adulthood, we choose a ‘career’ – or at least a more narrow path – and then focus most of our mental energy in that direction. We lose track of all the other activities/people/ideas out there to behold and consequently reduce the ways in which we use our minds.

Given the brain’s proclivity to learn, this process of narrowing our interests is probably doing us a great disservice. Granted, it may allow us to excel in a particular field, but it may also make us more likely to suffer from cognitive decline and even Alzheimers or other forms of dementia. Perhaps even more importantly, it increases the chance that our lives will become dull, routine, commonplace and otherwise boring. As soon as we forget that this world is a totally fascinating place, rife with opportunities to explore, grow, experience and the like, we have given up one of the fundamental aspects of being human. When we are no longer curious seekers of new ideas, new hobbies and new people, we are effectively resigning to a life of stasis. I am not suggesting that life needs to be teeming with stimulation – certainly there is such a thing as too much of a good thing, and the simple life has many merits – only that we should always keep learning and seeking out novelty to keep our minds young and our lives full of the richness that surrounds us.
brain fitness tips
brain games make you smarter… but so does eating dirt?

You shouldn’t really need another reason to take a walk in the woods or dig in your garden – both exercise & being outside in nature have myriad benefits – but just in case, let me share some fascinating research. The results of a recent study suggest that the simple act of exposing yourself to common soil bacteria may actually improve you cognitive abilities. Apparently, the activity of the microorganism Mycobacterium vaccae stimulated growth of some neurons in the forebrain that resulted in increased levels of serotonin and decreased anxiety. So make sure you serve up a dose of dirt with your regiment of brain games!

Here’s the article: Want to get smarter? Eat Dirt
brain fitness tips
take notice

The brain thrives on novel stimuli. It loves to learn, to explore and discover. However, many of us lead lives of routine and pattern that limit how much new stuff our brains are exposed to. If this describes you, do yourself a favor and work to break these patterns and start seeking out new things. In general, new friends and new hobbies are probably the best way to go, but these require a considerable time commitment, so if you are unable to take these large steps you should start off with something smaller. Try this:

Pick an environment or object you are familiar with and regularly exposed to, whether it be your garden, the beach, the woods, your walk to work, or even just a painting in your bedroom. Inspect this environment carefully and try to notice some detail about it you have never seen before. In all likelihood, this will be easy, as our brains routinely filter out information they deem irrelevant. The next time you are taking that walk, working in your garden, or checking out your painting, try to find something else new, and continue with this process. Over time, you will begin to see the environment/object in ever greater detail, and with any luck, that tendency to look closer at things and be more aware will carry over into other aspects of your life.

This tip emphasizes a general trend that emerges in many of these brain fitness tips: don’t be lazy and complacent with your mind. Use it as it is meant to be used, and be sure to take in all the richness of the world around you. Step up to challenges instead of shying away from them, and let what your brain does best: learn, grow and adapt.
brain fitness tips
stay away from (refined) sugar

Diet of course can have a tremendous affect on your health, but did you also know that it can affect the functioning of your brain? Along those lines, there are a variety of different foods/nutrients that are thought to have either a positive or negative effect on your mental processes. One of the main foods believed to have a negative effect is sugar, principally refined sugars. Although you brain does need sugar – it runs by metabolizing glucose – it doesn’t need very much of it and ‘overdosing’ on sugar can be detrimental to your mood and the health of your brain (both in the short-term and the long-term; diabetes is associated with a considerably higher risk of dementia and alzheimers). Recent studies show that sugar may even fuel addiction and depression.

Especially if you are already diabetic. A 2001 study by the University of Virginia Health System concluded that blood glucose levels in excess of 270 mg/dl in type 1 diabetics impacted verbal fluency, the ability to do mental arithmetic and reaction times to multiple-choice questions. The level of impairment rose in conjunction with the rise of their blood glucose levels.

Here’s some more info on the dangers of refined sugar and how it impacts your brain:
Refined Sugar: The Sweetest Poison of Them All
The Harmful Effects of Sugar and Choosing Healthy Alternatives
Sugar Addiction and Brain Chemistry
146 Ways Sugar Can Ruin Your Health
brain fitness tips
keep on dancing, never grow old

If the following tip sounds more like preaching than advice, that’s because it is: lace up your shoes and go dancing. Not only is dancing great exercise (which increases blood flow to your brain), relaxing (reducing stress), and fun (improving mood), it also serves to exercise your balance, coordination skills and sense of timing/rhythm. It can also be a great vehicle for socializing (which, as discussed in a previous post, is one of the most important aspects of brain fitness), and a way to channel your artistic/creative abilities. You get all this from something that you can pretty much do anywhere, anytime, for free. In my personal experience, dancing is just about as good as it gets, and if there is one thing I would like to encourage others to do, it’s dance. There are so many different styles so you should be able to find something that works for you, regardless of your experience level or your musical tastes. Just do it, your mind and body will thank you.

And that doesn’t even consider the affects the music itself has on your brain, aside from the movement aspects:
http://acda.org/files/ChorTeach-Vol2%20no1_Hampton,%20A.pdf
http://www.sott.net/articles/show/196429-Music-Improves-Brain-Function

A few interesting quotes I came across:

Researchers who followed nearly 500 people for 21 years found that ballroom dancing was the most protective physical activity. It reduced dementia risk by 76 percent.

A recent report from the Changing Age Partnership confirms that dancing may be a key to successful aging. Dr. Jonathan Skinner of Queens University Belfast recently presented research findings that strongly suggest regular dance sessions offer mental, physical and social benefits to seniors. These benefits seem to hold back the overall declines normally associated with aging: The seniors who dance seem to stay more engaged and motivated, have reduced aches and pains, combat the common sense of social isolation, even stimulate their immune systems in multiple ways.

And here’s a great article from the brain fitness experts at SharpBrains: Waltzing your way to physical and mental fitness
brain fitness tips
brain fitness tip: meditation

This is possibly the ultimate brain fitness tip. So few of us make the effort to explore meditation or to practice it regularly, yet it can have such a profound and positive impact on the brain. Thanks to new advances in neuro-imaging technologies, scientists are now able to observe the effects of meditation on the mind, and the results are staggering. Prolonged meditation has the capacity to physically transform the organization of your brain and can empower you to become more attentive & relaxed, among other things (like eliminating bad habits and negative thought patterns)

But don’t just take my word for it! Check out these links to learn more about the myriad benefits of meditation.

Meditation Sharpens the Mind
How Thinking Can Change the Brain
Buddha’s Brain
An Interview w/Richard Davidson
Clear Mind Meditation Techniques
Benefits of Meditation
brain fitness tips
join a group

Many of our higher cognitive functions have evolved to facilitate social interactions, so it should be no surprise that socializing is good for your brain. Various studies have shown the value of family, friendships and community in maintaining health, happiness and longevity.

Some of us already have enough of this in our lives and perhaps would benefit more from some down time to relax, meditate or otherwise work on ourselves. But for the rest of us, making some new friends or joining a group can be fun & challenging in addition to good exercise for our brains. Few things can stimulate our minds in so many different ways as other people.

For a little more information on the subject, check out these related posts:

Social Connections for Cognitive Fitness
The Social Cure

Looking for a group to join in your area? MeetUp.com is an excellent resource to find clubs or organizations to join – or to start one of your own. Craigslist.org is also a good option to find people to connect with. Likewise for Facebook.
brain fitness tips
get back to math

If you are like most people, math is a class you take in high school & college only to be forgotten and ignored for the remainder of life. Sure, we all do arithmetic from time to time when working with money, but most other aspects of math are never again used once you leave school. This is understandable, but unfortunate.
continue reading…
brain fitness tips
try your mind at programming

I doubt many of you would think of picking up programming as a hobby, but you might want to give it some thought. I’m not sure there is anything else in my life that challenges my brain in so many different ways than writing code. Learning a language is great exercise of your memory and language abilities and then using your newly-developed skills gives your problem-solving skills and creativity a serious workout. Each application presents a variety of different problems to solve, using these strange yet logical languages. There are always new techniques to learn, and always ways to improve existing ones. Debugging – trying to diagnose and resolve errors – can be a tremendous challenge in its own right.

Don’t be intimidated by it either, it’s easy to learn the basics. Pick a language, learn some simple commands, and then set off making a simple application. You may be surprised to discover how fun & rewarding it is, even at the introductory level. And if you keep going with it, you’ll find this skill to be quite useful, and potentially even lucrative (if you get good at it).

If you’re interested, you might want to start with BASIC. Follow that link for free software complete with sample applications and tutorials.

If anyone actually gives this a shot, let me know!
brain fitness tips
don’t forget about that other hand…

For those of you who consider yourselves to be right-handed or left-handed, it might be in your best interest to abandon that notion and work to become ambidextrous. Perhaps you think that sounds crazy, but this is one I have personal experience with and I can tell you it’s definitely feasible. continue reading…
brain fitness tips
imagine

Did you know that thinking about doing something is almost as effective as actually doing it, when it comes to learning something? This may sound crazy, but it’s true. Studies have shown that participants who spent time thinking about playing the piano were nearly just as effective at learning how to do it as those who actually practiced. A study has shown that the mere act of imagining movement can help build strength in muscles. And we know from meditation that the brain can be profoundly affected by the thoughts that pass through it. So don’t overlook the value of your thoughts and imagination.
brain fitness tips
spin away

I was sitting at the table eating dinner when I endulged in a childhood habit of spinning a quarter on the table and trying to stop it mid-spin. The trick is you need to be very precise and steady with your movement and hit the perfect spot with the right pressure. The more you do it the better you get. continue reading…
brain fitness tips
Fine Sensory Discrimination

Over the past year, I have put a lot of effort into learning to identify the different types of trees in the area. This is no small challenge, as some of them differ only in minute details, and there are numerous different factors that one must consider to properly make an identification. It occurred to me today on my walk that my brain has probably changed a bit as a result of this learning process. I’d be willing to bet that that I am way better at discriminating between shades of brown and gray than most people (because of spending a lot of time looking at bark) and also at remembering the structure of irregular shapes (because of all the time looking at leaves). In general, it seems this process has increased my awareness and attention to fine detail.
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brain fitness tips
take aim

Think for a moment how amazing our capacity to aim is. To see a target, assess its position in space relative to you, and then move your arm at the right trajectory and velocity (taking into account the phyiscal properties of the object you are throwing, and the influence of gravity) in order to hit it, is no small feat. And as is the case with many such activities that require integration of multiple cognitive functions, aiming is probably a great exercise for your mind. continue reading…
brain fitness tips
walk barefoot?

I just came across a very interesting suggestion that I’d like to pass on to you. It comes from Michael Mezernich, one of the pioneers in neuroplasticity & founder of Posit Science, via the book The Brain That Changes Itself. Dr. Mezernich postulates that much of our decreased stability as we age comes from the fact that we wear shoes all the time. Perhaps that sounds crazy, but the logic behind it is quite sound. continue reading…
brain fitness tips
Try things ‘blind’

We rely heavily on our vision as it serves us well. Yet, deprived of this sense we can still achieve a great number of things, and it might serve you well to exercise these capabilities. Obviously, this is not typically practical, but on occasion you should try do something in the dark or with your eyes closed. Try this with tying your shoes, it becomes a slightly different task but gives your proprioception / spatial sense, along with your fine motor memory.
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Fitness Tips For Kids

Fitness is essential even at a younger age. It is not just about maintaining a healthy weight but also, a sound mind which resides in a healthy body. Weight issues can lead to several related problems and can affect various aspect of a child’s life, right from being able to study till one’s maximum capacity to performing in sports and other physical activities. Children are expected to be agile and on their toes all time but, with the invasion of video games and T.V in their lives at an early age, they are less likely to be involved in activities that are physically demanding. The article comes up with some useful health tips for kids to maintain the required fitness level for kids.
Health Tips For Children
Encourage Kids To Play
With children, the easiest way to maintain fitness is to get them moving. A responsible parent will encourage his/her child to participate in sports and other physical activities. Make your children health conscious from an early age by encouraging them to devote time on outdoor activities like playing, than sitting indoors to watch television programs. A child doesn’t need to work really hard to be in good physical shape. Regular play is enough to ensure that.
A Healthy Diet
Fitness is often associated with exercise and workout. However, eating a healthy diet is equally, an integral part of a right fitness regime. For children, a healthy diet is indispensable at a growing age like theirs. All the physical exercise without healthy food to compensate for that strenuous effort can adversely affect the physical disposition of a child. Children should get all the nutrients from their meals.
Add Variety
Children have a tendency to get bored of a monotonous schedule very quickly. It is difficult for them to stay interested in anything for long. And therefore, it is important to add variety to the games they play or the physical activities they undertake. For instance, if you child rides a bicycle everyday, he/she will be very soon, over with the fun and excitement that cycling involves. However, you can continue to make it interesting for him/her by changing his/her cycling track. Take your child to cycle in a park or on a rough terrain. Give children adventure and they will certainly enjoy it.
Encourage Activities With Friends
Children love to play and socialize with their friends. You can call your kid’s friends at home and arrange for a fun activity which also involves physical movement. Go for competitive games and keep prizes for the winner. This will push your child to give his/her best shot, fulfilling your motives at the same time. Children will engage in games once their friends are around. In fact, it’s the easiest way to ensure their fitness.
Healthy & Nutritious Snacks
Children are fonder of snacks than proper meals. Go for healthy and nutritious snacks and prepare them in an interesting and innovative ways so that your child is encouraged to eat.

High Cholesterol Levels and Tips to Lower Down for Good Care of Your Heart

In the whole day you should have three meals and two snacks. Snack should have fruits and salad included in it. Butter, cheese, cream and other fatty products must be avoided. Add more green vegetables in your diet as much as possible.

It is important that you consume healthy foods and balanced diets so that you can effectively control the high cholesterol levels and take good care of your heart. Balanced diet is the one which contains 45-65 % carbohydrates, 20-35% fats and 10-30% proteins.

Some causes of high cholesterol are-

• Lack of balanced diet
• Overweight
• Age
• Alcoholic drinks
• Not doing exercises

These are some of the factors which affect a lot in increasing the cholesterol levels in your body.
Some tips to be used for reducing high cholesterol levels-

1. Red meat must be avoided for non vegetarian. Fish or chicken can be taken instead of red meat. Fish contains fatty acids which is good for health.

2. Also use boiled chicken instead of fried chicken in chicken sandwich or burger.

3. Don’t use cream in soup; also use low fat milk in daily routine.

4. Include more and more fruits and vegetables in your diet as they contain potassium, minerals, vitamins and calcium which are helpful for the body.

5. Don’t take the food which has high level of cholesterol in it. Milk, non veg., fried items of markets and other fatty products are some of the items which have high Cholesterol present in them.

6. Do more exercises and participate in more plying, dancing, swimming, etc. activities. It will help in lowering your body weight and help in maintaining low fat and cholesterol of the body.

7. Less amount of sodium is to be taken in the food products. Salt is the main source of sodium and its less quantity should be maintained in food.

8. Ways to be searched to reduce tension, depression, hypertension, etc. in our daily life by which cholesterol have higher chances to harm the body in many different ways.

9. Fiber is good for health so high percentage of it should be taken in our diet.

10. Keep regular track of your weight and always try to maintain balanced weight as compared to your height. More weight can cause high blood pressure and also leads to more heart related problems.

Take Good Care of Your Heart

Eating much fast food and oily foods can result in obesity. In addition it can lead to various heart problems by increasing your cholesterol levels. To protect your heart from different diseases it is important that you take care of your diet.

Taking fatter products can lead to high percentage of cholesterol to accumulate inside your body. The excess cholesterol can block the arteries and can results in heart attack and lead to other heart related problems.

7 Fitness Tips

By Jessica Matthews

The start of a new year typically consists of making resolutions to get in shape and stay healthy. But the truth is many people don’t know how to start a safe and effective workout regimen. Implementing a new fitness program doesn’t mean you simply hop on a treadmill and start running. There are questions to ask yourself, your trainer (if you choose to use one) and even your physician before you start planning your exercise routine. To help kick off 2011, here are a few tips for you to consider when determining a fitness plan that’s right for you:

Set achievable goals. By setting goals, you’ll have a better idea of what your exercise program should look like and what you will want to get out of it. Understanding your fitness objectives, such as losing weight, toning up or becoming stronger, will define what kind of regimen will work best and offer the most success in the long run. Be sure to make your goals specific and accomplishable.
Work with a certified personal trainer. A trainer is not always necessary, but it’s generally recommended to meet with a certified fitness professional when starting a new exercise program. He or she will be able to offer advice on the best ways to reach your goals, provide specific exercises and ensure that you’re performing them correctly. Be careful when picking your trainer―not just anyone will do! Here are some tips on how to pick a personal trainer, which includes making sure he or she is certified.
Keep a fitness journal. Before you begin, write out all of the exercises—including the number of reps and type of cardio―you plan to accomplish daily or weekly to help you visualize your new fitness program and see how much time you will need to dedicate to it. By writing in this journal each time you work out, you’ll be able to keep track of your progress, as well as adjust the level of intensity of any of the exercises as needed.
Consult your physician. Once you set your goals and desired fitness program, it’s important to meet with your physician before getting started. If you’ve ever had a heart condition, take blood pressure or heart medications, have joint or bone problems or are over age 45, then it’s especially important to visit or call your doctor before getting started. If you have a preexisting medical condition, there could be potential risks in adding physical activity to your daily routine.
Start slow. Upon creating your exercise program and getting your doctor’s blessing, it’s time to begin! If you’re not used to exercising regularly, set a goal to exercise once or twice a week. As your body adjusts to this schedule, slowly increase the number of times you exercise until you find a comfortable weekly routine.
Listen to your body. Like everything, fitness is different for everyone. It’s important to be in tune with and nurture your body. If you start feeling fatigued, lessen the intensity of your workouts or reduce the amount you exercise by one less day per week. When your body is ready for a little more physical activity, add another day onto your routine or find ways to safely challenge yourself during exercise.
Don’t get discouraged. If you miss a day at the gym, or even a whole week, don’t get down on yourself—just get back on track when you’re ready and keep your goals in mind. Chances are, once your fitness program becomes part of your daily routine, your body will start craving that extra physical activity and you’ll want to go for a run or hit the gym more often.

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