6 Brain-Boosting Foods That Should Be In Every Kitchen

http://www.mindbodygreen.com/0-16278/6-brain-boosting-foods-that-should-be-in-every-kitchen.html

When you're retraining your brain — trying to acquire a new habit or pick up a new skill — you'd be surprised by the little things that can have a big impact on your brain's overall health and function. One of the most important things you can do for your brain's health is eat brain-boosting foods.

Of course, people who are already taking on a brain regimen of some sort already have enough on their plates without adding meal preparation with exotic ingredients only found in specialty grocery stores. So here are six foods you can find at any neighborhood grocery store that will help you retrain your brain.

1. Coconut oil


Why eat it? There are so many advantages to swapping out the cooking oil in your house with coconut oil. One of the biggest is that coconut oil has a much higher heat tolerance than other oils packed with good-for-you fats (like olive oil). That means it remains stable at higher heats, retaining more of the beneficial fats.


Coconut oil is also a rich source of medium-chain triglycerides, which are broken down into ketones, an ideal brain food, in the liver.


How to eat it: Use coconut oil in any of your recipes that call for oil. If you don't care for the flavor, just a little bit of salt goes a long way in cutting that tropical taste.


2. Turmeric root


Why eat it? One reason brain function declines is the oxidation and inflammation of the neurons in your brain. A compound in turmeric called curcumin inhibits a neurotoxin that's been linked to neurodegenerative disorders and shows promise as both an anti-oxidation and anti-inflammatory agent.


How to eat it: Fresh turmeric root probably isn't the most grocery-store friendly, but you'll definitely find it in the spice aisle. It's got a peppery, almost mustard-like flavor and will turn just about anything it's in contact with a lovely golden color. You'll see it used in Indian and African cuisine, so choosing recipes from those areas of the world is a good way to start experimenting with turmeric.


3. Blueberries


Why eat it? You're probably already heard that blueberries are high in antioxidants, which certainly helps promote brain health. They also contain flavonoids, compounds which are thought to enhance memory. Flavonoids have been shown to enhance spatial memory in both animals and humans, and fruit-derived flavonoids are thought to be especially potent, making blueberries a perfect choice.
How to eat it: Blueberries are great for breakfast in oatmeal, yogurt, a smoothie or part of a fruit salad. They're tasty tossed in a salad at any time of day and you can make some decadent desserts using these little brain-food bombs. You can even toss them into a container and bring them along as a snack food.


4. Broccoli


Why eat it? Broccoli is one of the most popular vegetables in the US, so hopefully you already know that it can be delicious when it's not boiled within an inch of its life. It's also contains lots of lignans, which have been shown to benefit assorted brain functions such as thinking, reasoning, remembering, imagining and learning new words. They're also high in glucosinolates, which help promote levels of acetylcholine, a vital neurotransmitter in the central nervous system.
How to eat it: Don't boil broccoli until it stinks up your house. It's delicious lightly steamed, roasted in the oven, sauteed with some healthy oils or even finely chopped and served raw in a broccoli salad.
 
5. Green Tea


Why drink it? We've known for a while that green tea is another food high in antioxidants, but recent research also indicates that a green tea extract enhances cognitive function, particularly in the working memory of the brain.


How to drink it: Unlike black tea, green tea is best made with not-quite-boiling water and steeped only for one to two minutes. Green tea mixes and blends are also available: green-and-white blends or jasmine green tea are smooth options that will tolerate boiling water for tea novices. And if you don't like hot tea, you can always drink it iced and infused with some honey, mint or both.


6. Black Pepper


Why eat it? Black pepper is the most widely used spice on the planet. And in the past couple of years, we've learned that it can also have significant benefits for your brain. Piperine, an active compound in black pepper, can help inhibit the breakdown of dopamine and serotonin, two neurotransmitters crucial to brain health and mood regulation. Piperine also appears to help control the flow of calcium in the brain, which gives the compound anti-seizure effects.


How to eat it: Fresh-cracked black pepper is much tastier and more beneficial than the already-cracked versions you can buy in stores. So buy a pepper grinder if you don't already have some and keep it on your table. Crack fresh black peppercorns over anything that strikes your fancy.


Photo Credit: Getty Imageshttp://www.mindbodygreen.com/0-16278/6-brain-boosting-foods-that-should-be-in-every-kitchen.html

Eating the Right kind of PROTEIN is important :)

Eating the Right kind of PROTEIN is important :)


Muscle Definition Is About More Than Just Fitness


By Lara Hudson

There's a saying in fitness that six-pack abs are made in the kitchen. As a Pilates instructor, I believe that proper focus, form and technique are required to gain maximum benefit from your workouts. But I've witnessed the most ardent exercise enthusiasts fail to earn results because their diet doesn't possess the right nutritional components to help them lose fat and gain muscle.
Misconceptions about food still abound in our cultural consciousness and sabotage our efforts to build a lean, strong body. The more we learn about nutrition, the more we realize that food is not as simple as "carbs, protein and fat." So what should we eat to promote the achievement of a bold and sinewy physique?


Eat fat.


Dietary fat does NOT equal body fat. In fact, it's essential in absorbing vitamins A, D, E and K, critical compounds promoting bone and tissue growth, immune system function and the transport of antioxidants. If we eat a fat-deficient diet, we feel constantly hungry and suffer mental fatigue.
In our attempt to replace the energy reserves we're missing, we overeat "low-fat" foods teeming with sugar which DOES equal body fat.
Eat foods containing mono- or polyunsaturated fats like almonds, avocado, olive oil, sardines, walnuts and wild salmon. Most of these foods are also packed with protein, guaranteeing satiety and long-term energy.


Eat less meat.

Muscles need protein to repair damaged tissue and develop new cells, and meat provides you with all nine essential amino acids to support this process. But meat is highly acidic and difficult to digest, leading to bloating, constipation and lethargy. Eating too much meat is linked to risk of heart disease, diabetes and even some forms of cancer.


So can we benefit from the pros of eating meat while also eating less of it? Absolutely.
Wild salmon, mackerel and sardines, as well as milk and yogurt, are complete proteins. They're just as effective at building muscle as meat and possess the dietary fat needed to metabolize our fat-soluble vitamins. Fish provides the bonus compound of omega-3, reducing inflammation throughout the body and helping to lower cholesterol.


Eggs win the gold standard for nutrition. One egg has 75 calories, 7 grams of protein, omega-3, iron, vitamins, minerals and carotenoids, powerful antioxidants that neutralize free radicals. Purchase quality eggs laid by pastured chickens who are free to eat their natural diet of grass, herbs and bugs. If the egg yolk is a vibrant orange, you've hit the nutritional jackpot. If the yolk is an anemic yellow, the mama hen was most likely malnourished, too.


If you don't eat animal-based foods, eat nuts, seeds, legumes and the superfood quinoa to meet your protein needs. These foods do contain an abundance of carbohydrates, so use them not as a mainstay, but to supplement a protein-rich, plant-based diet.


Eat more plants.

If you want proof that a plant-based diet is just as good as a meat-based diet, just ask a gorilla. I don't think this vegan King Kong needs a T-Bone when it comes to building titanic strength and power.
Leafy greens are so low in calories relative to their nutrient density that you can eat a lot of them and still lose weight. Leafy greens are also brimming with hundreds of phytonutrients associated with liver and gut detoxification, blood sugar regulation and disease resistance.
Some of my favorites:

• Arugula is packed with natural nitrates that promote blood flow to muscles.
• Collard Greens have the highest vitamin K content for bone growth.
• Kale is delicious, versatile and great in smoothies and juices.
• Mustard Greens have detoxification enzymes that protect the body's organs.
• Spinach has the highest protein content for muscle building.
• Swiss Chard has the highest fiber content to fight heart disease.

Keep it real.
No matter what dietary road we walk, the most important choice we can make is to eat whole foods. If it's in a box or a bag, throw it away. If it's been parsed, pulverized, packaged or otherwise processed, leave it and head to the produce aisle. If it walked on four legs, buy only organic, grass-fed meat that once belonged to happy, frolicking animals just the way nature intended.
Eating whole foods supports our body's ability to self-regulate and self-heal, so that the Real You emerges – lean, healthy, vibrant and beautiful. Foods free from chemicals, additives and hormones sing a song of clarity within the body and the body sings back with a chorus of strength and vitality.
You have within you the power to create the body you want, and your journey begins with the choices you make in the kitchen. Remember that you are what you eat. So eat well, and listen to your body sing.
Photo Credit: Stocksy

Still Crazy After All These Years....

In case yall haven't noticed, it's been quite a while since I blogged. Starting a new life, relocating and having major surgery kind of puts the whammy on ya. Doing The Big Easy on Low Carb was not only a passion of mine ~ it was a way of life.  Eating properly, exercising and being motivated to do those such things put things into perspective.






When your balance is knocked off, its not that easy to think things through, or to follow your heart or make life changing decisions.  Things fall by the wayside.  Everything is at a Halt. So like the sails on a boat in the wind ~ we need to change direction, appropriately adjusting the sails, and move on.  Landing.




But how do we get back to where we were ? To the niche ~ all the necessary components needed for an organism to survive in - the habitat, the food sources, the weather, etc. There's genearlly two different types: the fundamental niche and the realized niche.





The fundamental niche is basically the "ideal" setting for an organism, imagining a niche without being influenced by predators, competition, etc. that the organism will thrive in.

The realized niche is the "actual" setting the organism lives in. The realized niche always has some elements of the fundamental niche. However, now there's also competition for food, space, homes, and predators, so you'll find there's usually some differences.






So which niche are you ? Is your lifestyle  the 'fundamental niche', where you eat healthy, workout, etc ? or are you the realized niche  ~ where there is no schedule, dietary outlook or exercise ?


Finding a place to start is a great idea. That is where I am now. Starting over. Won't you join me for the journey ?