brain health

Healthy Habits for Your Brain

When we think about healthy habits, the first thing that comes to mind is keeping our body healthy. However, keeping your brain healthy is just as important as keeping your body healthy. I’ve found some of the best ways we can keep our brains healthy every day. If you start to incorporate some of these habits into your daily routine, you will see how much better you feel every day.

  • Stay Active

Increasing your heart rate allows oxygen to pump to your brain faster, helping new brain cells to develop quicker. A daily habit of exercise makes your brain more efficient and strengthens your ability to concentrate. I walk my dog every morning, and also try to add in an additional 30 minutes of heart pumping cardio 4-5 days a week.

  • Vary Your Routine

When you allow yourself to mix up your routine a little bit, it provides a good cognitive tool for your brain to function better. For example, take a different route to work or go to the gym before work instead of after work.

  • Celebrate Accomplishments Daily

As you make progress toward completion of your goals or tasks, allow yourself to celebrate (at least a little). Even perceived progress provides excitement, happiness, and motivation. Start this habit every morning to help you feel successful before your day really gets going. Congratulate yourself on hitting the gym the previous day, finishing a book, or saving a few dollars by bringing your lunch to work.

  • Stretch Your Brain Muscles

Keep your brain stimulated every day by learning something new. You can read the news, learn a foreign language, play an instrument, learn a sport or new workout, brainstorm, or even do something creative.

  • Meditation

On the other side of stimulating your brain, is resting your brain. Work, life, and stress are hard on your brain. Try meditating for just 5 minutes a day.

  • Get Good Sleep

As I mentioned in my post on “nightly rituals,” sleep is an important part of keeping your mind healthy because sleep ‘cleans the brain’. Create rituals before you go to bed like putting away your phone to ensure your sleep is uninterrupted.

  • Stand Tall and Be Confident

Your brain often perceives success and hopefulness from how you carry yourself. If you can feel powerful in your body and mind, it will engage and stimulate your brain.

  • Eat Healthy

The food we eat every day can improve how our brain functions. Foods with antioxidants or healthy fats are the best. Try to eat blueberries, kale, nuts, whole grains, and fish every day.

It’s so important to keep your brain healthy as we age. It helps prevent disease, such as Alzheimer’s and dementia. Practice new habits to incorporate into your daily routine.

The more you do these things, the easier they will become, making these daily habits the best gift you can give yourself. It can take willpower and resistance, but remember that the efforts your are making now will pay off in the end. New healthy habits will keep your body and mind ready for whatever the future holds.

flat belly

Simple & Effective Tips To A Slimmer Stomach

If you want to reduce your stomach fat, then you need to take an approach to weight loss in an overall way.  Spot reducing is near impossible and it is pointless to do thousands of sit-ups in the hope to trim the tum. The best approach is the good old fashion way of diet and exercise.  It may not be what you want to hear but it is the only way you will lose weight.

Forget the quick fix solutions that are shown on advertisements everywhere, forget diet pills that aren’t healthy and forget trying to do crash diets they only lead to misery. All these approaches will just waste your time as most lead to you putting on even more weight then you lost. What you really want is permanent stomach fat loss and fast. For happiness and stability you have to go back to basics.

You may have found that diet and exercise haven’t worked for you and there are several reasons why they haven’t helped you reduce stomach fat. The first one is probably because you went in blind. What I mean by this is that many people think that just by changing the foods they eat they will lose weight. They forget about calories in and calories out and just focus on shifting to healthier foods.

Most of the time the healthier foods aren’t really any better and many people do have any portion control.  The reason there is no portion control is not only because they have decided not to consider calories only the food they eat, but because they have no idea how many calories they were overeating before and now.

The best start is to get in the clue about where you are going wrong and what has caused you to gain weight in the first place. Buy a journal and spend a few days to a week writing down everything you eat and drink. Put this information into fitday.com and discover how many calories you are eating everyday.

Doing it over a week will reveal to you how many calories ou are overeating and whether this is consistent everyday.  It most likely is a consistent amount and this information then gives you something to work on.

Once you know how many calories you have to cut out, you can play with the information on fitday and take things out and see how it effects your overall calorie intake. Not only will you not being going into your dietary changes blind but you will also be making your life a lot easier in that you could potentially cut out very simple things to bring your calories right down.  This way you won’t feel deprived.

It is also important to add in more whole ripe fresh raw fruits and vegetables, but don’t rush it.  Cutting down your calories is a great first step and you can try this for a few weeks before making your diet even better. This way you are making it a lifestyle change and not forcing yourself when you are not entirely ready.

If however you do feel ready start adding fresh fruits into your diet. The easiest way to do this is to commit to eating fruit before each meal. The more you eat the better. Not only is this great for your health but it will also leave you feeling more satified after your main meal.

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diet

The Diet Solution Review – Is It Worth The Money?

The Diet Solution Program is an ebook created by Isabel De Los Rios. She is a lifestyle and nutrition coach based in New Jersey and gives dieters a plan to change eating habits for life and develop long term eating strategies rather than a quick fix weight loss program.

Overview of Diet

The Diet Solution views metabolism as the key to weight control and thus is based on metabolic typing, which places dieters into 3 different categories (protein, carb or mixed type).

Metabolic typing claims to use common visible symptoms relating to the features of a person plus other superficial parts of the body to assess what type of metabolism you have.  However, the validity and effectiveness of metabolic typing has not been proven.

Once you have determined your metabolic type you are then given an eating plan that fits with that metabolic type as each type has their own distinct dietary guidelines.

The Diet In More Detail

The first thing covered in The Diet Solution is mindset. It advises one to set up their mind for success suggesting that you write down your goals when it comes to weight loss and healthy.  Writing down specific goals and visualizing success can be a very helpful way and useful tool to creating weight loss success.

Many people do not do this step and often fail, so it is worth taking the time to do this. When we write things down we also show ourselves that this is important to us and therefore set the stage just by going through the motion.

Once you have done this you are then given 3 steps that need to be followed in order to lose weight:

  • Eat in accordance to metabolic type
  • Stay within specific calorie ranges
  • Consume a variety of high quality food.

To work out your metabolic type, Isabel gives you a variety of questions to answer to determine whether you are a protein type, carb type of mixed.  Detailed meal plans are provided for each metabolic type to make weight loss simple and easy.

Isabel also gives tips on snack foods if you find you get hungry between meals. She suggests obvious healthy foods such as fruits, vegetables and nuts to name a few and also says that one glass of alcohol per week is ok with the diet too. She also recommends using Stevia as a sweetener over refined sugar and other sweeteners.

Exercise

The Diet Solution recommends that exercise including both strength and cardiovascular are ideal.  We agree with this that both are essential for a healthy lifestyle and to give you the best possible body shape.

Cost

The Diet Solution costs $39.97 as a download. This is fairly reasonable compared to other ebooks available on the internet and offers much more information than others do. There is also a deluxe version that costs $59.97 which comes with audio downloads too.

Pros

  • Emphasises the need for dieters to eat high quality foods
  • Encourages you to eat lots of raw fruits and vegetables
  • Includes specific and detailed meal plans making weight loss easy
  • Teaches you how to select healthy foods in the good portion sizes
  • Increases awareness of how different foods affect the body.
  • Teaches you detailed information about nutrition and the importance of watercomes with a quick start guide and easy step by step implementation.

Cons

  • There is no research to back up the validity of metabolic typing
  • There are no vegetarian meal plan options

Conclusion

The Diet Solution is a good overall weight loss program because it helps you achieve long term success as opposed to short term and short lived success.

Despite its emphasis on metabolic typing that has no validity, it gives you great information about diet and nutrition plus specific meal plans making it easy for anyone who doesn’t have the time to make their own.

Overall we would consider this a healthy weight loss diet but are disappointed that there are no vegetarian options as in our view limiting meat consumption is optimum for health.