Monday, January 27, 2014

Protecting My Brain!

Sometimes I think there are just too many words in my head that I can't keep them all straight! Well, it's either that, or I have to claim yet another "senior moment"!  I used to think that those moments of forgetfulness were supposed to be just for the over 65 crowd, but then they started happening to ME! YIKES!  This gave me all the motivation I needed to do some research on protecting my brain so I can stay smart, focused and with a strong memory for a LONG time to come! Let me share what I've learned with you.

1. Don't avoid a check-up!  You want to make sure that your blood pressure and blood sugar are at healthy levels because high levels of either of those can impact your brain function.  Ideally you will avoid medication by eating healthy and exercising to get the levels back in place.
2. Don't worry, be happy! - In this hectic fast paced world we live in, it becomes all the more necessary to take time to relax and de-stress.  Find ways to be in the moment and breath slowly and deeply.  Life is too short to let every little thing ruffle your feathers.  High stress impacts the circulation to your brain and  is associated with memory loss.  Whether it's walking with a friend, going to church, taking a yoga class, getting out in nature or finding a quiet spot to pray, do something that will help you release and find peace.
3.Do eat and juice your veggies! In research done with 4000 senior adults, those who ate 2 or more servings of vegetables a day showed a significant decrease in mental decline compared to those who ate less.  Juicing is also a powerful way to get your nutrients. One study found that 3 glasses of fresh vegetable or fruit juice a week provided a 76% lower incidence of Alzheimer's disease.  Leafy greens like Romaine lettuce, spinach and Kale are great to add to green smoothies and to eat in salads.
4. Dance, walk, and just get active!  Exercise is vital for maintaining mental health. Get outside with a friend and walk in the fresh air and sunshine 30 minutes every day.  A Harvard study found, when tracking 469 seniors over the age of 75, that those who danced regularly decreased their risk of dementia by 76%! Dancing involves both physical and mental effort.  Martial arts such as Qiqong also so great promise.
5. Eat healthy fats! We hear all about inflammation these days, well healthy Omega -3 fats help fight that inflammation. Eating olives, avocados, raw nuts and seeds along with fatty fish like wild caught salmon are not only good for our brains, but our hearts as well.  
6. Chow down on fruit! All fruits are rich in antioxidants - those things than fight off the free radicals that can harm our DNA and brain cells!  But berries are especially good for our brains. Apples, which contain the antioxidant, Quercetin, are also protective.
7. Spice it up! Research has shown that Cinnamon and Rosemary are powerful brain protectors, especially against Alzheimer's disease.  Turmeric and  Paprika are great to use too.

Tuesday, January 7, 2014

Start the Year Off Right!

I'm sure I am not alone in having splurged over the holidays;  how about you?  Of course, there are some of you who say, "HA!  I ALWAYS eat things I know I shouldn't!" OK, you too can be included in this conversation!
     How can we get ourselves back in vibrant health and reduce those crazy cravings that keep us coming back for more of the very things that we should avoid? Start out by making a commitment to your health.  Realize that you ARE what you eat and if you want to stay healthy, happy, and full of energy, then you must make your health a priority.
     Secondly, you can begin adding in more of the healthy foods you need like fresh fruits and vegetables.  One of the easiest ways is to start having a salad every day (you can buy the pre-cut ones or go to a salad bar).  Just make sure you don't pour on the creamy dressings.  Vinaigrettes are usually healthier for you.  Have fruit for snacks instead of candy or other sweets.
     Thirdly, you can substitute healthier versions of what you like by reading labels and finding chips, soups, frozen meals, desserts, etc that don't have chemical additives (especially MSG) or hydrogenated oils or words you can't pronounce in the ingredient list. Watch the fat, salt, and sugar content and find the one's that have the lowest quantity of them.  Look at serving size - often there is more than one serving and you end up eating 2 or 3 times more calories than you thought. The key is that fewer ingredients usually means the most natural and least processed or refined.
    Fourthly, to rid yourself of cravings you must go at least 3 days without that substance to get it out of your system.  Agree to fast from sugar or caffeine or what ever it is and stay strong for those 3 days and next thing you know you won't be craving it.  Of course, the idea is that you will now eat healthier foods instead!
     Would you like some help in navigating this new way of eating?  Please sign up TODAY for my 3 class series at the Robinson Nature Center in Columbia, MD.  Here is the link! I hope to see you there. Nutritional Gifts from the Land, Natural Eating for Happier, Healthier Families.