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Food Reward Friday
Health News: The Latest Skinny (October 2015)
Check out these latest health studies and discoveries that you can evaluate and discuss with your health care team. There is lots of new information every day thrown our way and it can be a bit overwhelming to read it all, right? But, you can tap here for my previous monthly round-ups of a few health-related links and scan on below for some items I have spotted this month as well to help you stay up on it all.
1. Those antibiotics are miracle workers and they save lives, but they should be used judiciously. Besides potentially harming our environment and our health, now a John Hopkins University study says it looks like antibiotics may increase our weight, too.
Don't miss this: Here is really important information that everyone should know about regarding the tremendous negative impact antibiotics can have on your health and your future.
2. Everyday frustrations can damper our mood, increase our stress and negatively affect our health. But, there are a few tools to turn that bad day around that we all experience and make it a better one and suffer less stress.
Don't miss this: Here are 7 foods that can help keep us calmer and handle stress better.
3. The right food choices (and they are all delicious!) over your lifetime can really impact how sharp you are later in life.
Don't miss this: Recipes for the Mediterranean Diet right here.
4. Parents with wee-ones or in the near future may want to view the latest research on what foods to introduce to infants and when to prevent food allergies.
5. A simple test is on the way to help get effective treatment for Alzheimer's much earlier.
6. Is anxiety becoming an epidemic on college campuses and if so, why?
7. Those meat choices should be thought over a lot more carefully for cancer prevention, says this study.
Don't miss this: Here are lots of ideas for healthy vegetable dishes.
8. Is that antibacterial soap really necessary to kill germs?
Don't miss this: Try this 5 minute daily step to keep the flu out of your house.
9. Ever wondered if daylights saving time has an effect on your body?
10. So, those bad dreams - what are they really telling you?
Until the next round-up, you may want to follow me on Twitter here as I post interesting health news links and updates EVERY DAY at 3 p.m.!
If you have read an interesting health bit or study you think other THM readers would appreciate, please add it in the comments!
LINKS TO YOUR HEALTH
Scan on down to zero in on these interesting topics that could optimize your health and that of your family or friends:1. Those antibiotics are miracle workers and they save lives, but they should be used judiciously. Besides potentially harming our environment and our health, now a John Hopkins University study says it looks like antibiotics may increase our weight, too.
Don't miss this: Here is really important information that everyone should know about regarding the tremendous negative impact antibiotics can have on your health and your future.
2. Everyday frustrations can damper our mood, increase our stress and negatively affect our health. But, there are a few tools to turn that bad day around that we all experience and make it a better one and suffer less stress.
Don't miss this: Here are 7 foods that can help keep us calmer and handle stress better.
3. The right food choices (and they are all delicious!) over your lifetime can really impact how sharp you are later in life.
Don't miss this: Recipes for the Mediterranean Diet right here.
4. Parents with wee-ones or in the near future may want to view the latest research on what foods to introduce to infants and when to prevent food allergies.
5. A simple test is on the way to help get effective treatment for Alzheimer's much earlier.
6. Is anxiety becoming an epidemic on college campuses and if so, why?
7. Those meat choices should be thought over a lot more carefully for cancer prevention, says this study.
Don't miss this: Here are lots of ideas for healthy vegetable dishes.
8. Is that antibacterial soap really necessary to kill germs?
Don't miss this: Try this 5 minute daily step to keep the flu out of your house.
9. Ever wondered if daylights saving time has an effect on your body?
10. So, those bad dreams - what are they really telling you?
Until the next round-up, you may want to follow me on Twitter here as I post interesting health news links and updates EVERY DAY at 3 p.m.!
If you have read an interesting health bit or study you think other THM readers would appreciate, please add it in the comments!
Do Processed and Red Meat Cause Cancer?
Today, the World Health Organization's International Agency for Research on Cancer published a statement in The Lancet detailing its position on the carcinogenicity of processed and red meat (1). The statement, resulting from a meeting of 22 scientists from 10 countries, concluded that processed meat is a group 1 carcinogen, meaning that it is "definitely carcinogenic to humans". They also judged that red meat is a group 2A carcinogen, meaning that it probably causes cancer but the evidence isn't as strong. They're mostly referring to the links between processed and red meat and digestive tract cancer, particularly cancers of the colon and rectum.
These statements were met with a media frenzy, and the expected furor from the meat industry. The most surprising thing, for me, is that anyone would be surprised by the IARC's statement.
Read more »
These statements were met with a media frenzy, and the expected furor from the meat industry. The most surprising thing, for me, is that anyone would be surprised by the IARC's statement.
Read more »
How To Easily Convert A Brussels Sprouts Hater
Those poor brussels sprouts. They have been the butt of numerous jokes and many turn their noses up at the mere mention of them. But, I assure you, we can change all that. Besides, have you noticed brussels sprouts on all the menus at trendy restaurants lately? They are rather, shall I say, in the "popular crowd" now and perhaps even "in demand" at social gatherings!
However, many of those trendy brussels sprouts dishes are laden down with lots of high fat and nitrate-containing meats or other unhealthy preparations. But, you really do not need to do all that to enjoy them and convert those naysayers to downright addicts of the healthiest kind. Check this out!
First, just a few words to let you know why brussels sprouts are a healthy, healthy choice and why you should do your part in converting the haters:
Now you know the magic they can do! But, before you try any recipe for brussels sprouts, look at these four easy tips to get your brussels sprout making off to a great start by choosing the best:
1. Ask the right questions.
If you are lucky enough to purchase your brussels sprouts through a grower directly at a farmers' market or elsewhere, ask the grower if they were picked AFTER the first hard frost. If so, pile them in your basket as brussels sprouts are best then as they react to cold temperatures by producing sugars making them extra delicious. (Tip; Frost can occur earlier in the country where many farms are located than in the city or suburban areas.)
Don't miss this: Check out my other helpful tips in my free mini-farmers' market guide here to get the most of out it.
2. Choose fresh, heavy, compact and tight.
Rummage through and choose sprouts that feel heavy for their size, bright in color with no yellowing leaves, compact and hard if you give a slight push.
Don't miss this How to always make everything you make taste so much better.
3. Small packages are sweet.
Smaller sprouts tend to be sweeter-tasting, while larger sprouts have a stronger and more cabbage-like flavor.
4. Stemless save time and effort.
I have not found a difference in taste on or off the stem and frankly, thought getting them off the stem was too much work. Brussels sprouts keep for several days in your produce section of your refrigerator.
Pretty much anything tastes great on a grill, so why not brussels sprouts? Give it a go! You (and anyone you serve it to) won't be sorry.
Serves 4
Gather
Now do this
So, Team Brussels Sprouts at your house or no? Willing to change any minds?
However, many of those trendy brussels sprouts dishes are laden down with lots of high fat and nitrate-containing meats or other unhealthy preparations. But, you really do not need to do all that to enjoy them and convert those naysayers to downright addicts of the healthiest kind. Check this out!
5 Health Benefits of Brussels Sprouts
1. Brussels sprouts make you look younger!
Thanks to the high dose of Vitamin C levels, sprouts help in collagen making and reducing sun damage.
Thanks to the high dose of Vitamin C levels, sprouts help in collagen making and reducing sun damage.
Don't miss this: Anti-aging habits you can easily adopt now and should!
2. Brussels sprouts are in the top 20.
The ANDI score (Aggregate Nutrient Density Index), which measures vitamin, mineral and phytonutrient content in relation to caloric content, places it high on the list to eat often!
Don't miss this: Many other healthy vegetables recipes that you should place on your plate.
The ANDI score (Aggregate Nutrient Density Index), which measures vitamin, mineral and phytonutrient content in relation to caloric content, places it high on the list to eat often!
Don't miss this: Many other healthy vegetables recipes that you should place on your plate.
3. The sulpher in them is a cancer fighter and preventer.
Consuming high amounts of cruciferous vegetables like brussels sprouts has been associated with a lower risk of cancer becuase of the sulfur-containing compounds (namely sulforaphane).
Consuming high amounts of cruciferous vegetables like brussels sprouts has been associated with a lower risk of cancer becuase of the sulfur-containing compounds (namely sulforaphane).
4. Brussels sprouts are green for a reason.
They contain a high amount of chlorophyll, which can block damaging free-radicals in our body.
They contain a high amount of chlorophyll, which can block damaging free-radicals in our body.
Don't miss this: There are lots more reasons to eat green for your health.
5. They filter harmful rays.
An antioxidant in brussels sprouts, zeaxanthin, filters out harmful blue light rays potentially wardomg off macular degeneration.
An antioxidant in brussels sprouts, zeaxanthin, filters out harmful blue light rays potentially wardomg off macular degeneration.
How to Choose the Best Tasting Brussels Sprouts
1. Ask the right questions.
If you are lucky enough to purchase your brussels sprouts through a grower directly at a farmers' market or elsewhere, ask the grower if they were picked AFTER the first hard frost. If so, pile them in your basket as brussels sprouts are best then as they react to cold temperatures by producing sugars making them extra delicious. (Tip; Frost can occur earlier in the country where many farms are located than in the city or suburban areas.)
Don't miss this: Check out my other helpful tips in my free mini-farmers' market guide here to get the most of out it.
2. Choose fresh, heavy, compact and tight.
Rummage through and choose sprouts that feel heavy for their size, bright in color with no yellowing leaves, compact and hard if you give a slight push.
Don't miss this How to always make everything you make taste so much better.
3. Small packages are sweet.
Smaller sprouts tend to be sweeter-tasting, while larger sprouts have a stronger and more cabbage-like flavor.
4. Stemless save time and effort.
I have not found a difference in taste on or off the stem and frankly, thought getting them off the stem was too much work. Brussels sprouts keep for several days in your produce section of your refrigerator.
Converting Haters Into Lovers: Grilled Brussels Sprouts
Serves 4
Gather
- 32 small, fresh brussels sprouts (remember: smaller are sweeter)
- 2 generous tablespoons high heat oil like avocado oil
- 1 teaspoon pink salt
- 1.5 teaspoons crushed red pepper flakes
- 2 teaspoons onion powder
- 2 teaspoons garlic powder
- pinch of dried thyme
- 1.5 teaspoon celery seed
- 2 heaping teaspoons organic lemon zest
- 2 tablespoons Parmesan cheese grated or nutritional yeast
Now do this
- Rinse and dry the sprouts.
- Slice off the stem ends and cut a shallow X into the stem end before cooking so that the heads will cook quickly and evenly.
- Boil in slightly salted water for 3 minutes and immediately place in bowl of ice water to stop the cooking. Note: You may skip this step and go directly to making the seasoning step but this pre-cook does guarantee even cooking and is nice if you are entertaining and want to do up to this step ahead.
- Drain and dry the sprouts well.
- Combine oil and rest of ingredients except for lemon zest and Parmesan cheese or nutritional yeast in a bowl and mix the seasonings well.
- Toss sprouts into the bowl and coat well. Reserve bowl with seasonings.
- Using a vegetable grate, place sprouts on hot grill turning every two minutes on each side.
- Remove from the grill.
- Add lemon zest and Parmesean cheese or nutritional yeast to the seasonings and mix well.
- Toss grilled sprouts to re-coat with seasoning.
- Taste and adjust seasonings.
adapted from Food 52 Recipe Winner
So, Team Brussels Sprouts at your house or no? Willing to change any minds?
5 All-Natural Deodorizers That Really Work!
Musty basements to not so fresh garbage disposals to even your recent fish dinner - some smells in our homes we just want to eliminate . . . and oh so quickly! I went into detail about how to make your house smell amazing naturally by eliminating indoor air pollution as well as a few other tricks to keep you and your family breathing easy. As I explained there and I am saying now, those tricks do not include masking offensive odors with canned air fresheners or certain scented candles that contain harmful toxins. That really should not be an option especially when you have so many easy, inexpensive and great non-toxic alternatives. Come take a peek!
How to Effectively Get Rid Of Bad Odors in Your Home Toxin-Free
Have your tried any of these natural and non-toxic methods to keep your home in the clear and smelling fresh?
1. Wipe pet odors away with a simple sprinkle.
Here are two quick and natural ways to neutralize pet odors: One - scatter the area (say your carpet where your dog hangs out) liberally with baking soda. Close the door and leave it there for several hours. Vacuum up to a much fresher smelling space. Two - sprinkle generously some active charcoal granules (used in kitty litter for a good reason) in a bit of thin fabric or cheesecloth doubled up and tied to seal. Leave it near the pet area but out of reach from your pet.
That amazing baking soda? Don't forget to leave any leftover boxes of it in closets, under sinks, in your refrigerator, and garage . . . It is a really inexpensive, non-toxic odor eliminating solution for a lot of areas.
Don't miss this: You may find some other natural ways to take care of your pet here, too.
2. Borrow from your art supplies.
Those sticks of chalk can reduce odors as well as create great designs. Place a few pieces of chalk in strategic smelly places like mudroom closets, lockers, gym bags, shoes and even your car to keep it smelling fresh.
Here are two quick and natural ways to neutralize pet odors: One - scatter the area (say your carpet where your dog hangs out) liberally with baking soda. Close the door and leave it there for several hours. Vacuum up to a much fresher smelling space. Two - sprinkle generously some active charcoal granules (used in kitty litter for a good reason) in a bit of thin fabric or cheesecloth doubled up and tied to seal. Leave it near the pet area but out of reach from your pet.
That amazing baking soda? Don't forget to leave any leftover boxes of it in closets, under sinks, in your refrigerator, and garage . . . It is a really inexpensive, non-toxic odor eliminating solution for a lot of areas.
Don't miss this: You may find some other natural ways to take care of your pet here, too.
2. Borrow from your art supplies.
Those sticks of chalk can reduce odors as well as create great designs. Place a few pieces of chalk in strategic smelly places like mudroom closets, lockers, gym bags, shoes and even your car to keep it smelling fresh.
3. Don't toss the peels.
When cooking or snacking, gather those citrus peels (lemons, clementines, oranges, grapefruit, etc.) and throw them in a bag in the freezer. Later, throw a few peels in your garbage disposal with a handful of ice to clean and freshen.
Don' t miss this: Those citrus peels can do so many other neat things, too. Look here!
4. Make your own infusers in minutes.
Essential oil infusers are a great way to mist your room with organic essential oils and a wonderful fresh scent. But, if you don't have an infuser, make your own in minutes! This is my favorite and effective way to create some wonderful aromas in my home depending on my mood. Here are the simple steps to do so below:
Gather:
Choose a great fresh-smelling combination of natural ingredients below to try or create one of your own of various favorite herbs, citrus, spices, etc.:
5. Steal from your local coffee house.
Well, not exactly steal, but recreate that scent of your coffee house (if you like that scent, of course) and leave a cup or so of coffee grounds open to absorb odors as well. It works quickly!
Don't miss this: How that coffee habit may not be such a bag thing.
For even more great tips . . . tap on my healthy home board on Pinterest that is chock-full of great pins to help you get your space looking great, naturally smelling clean as well as organized and clutter-free -- all to best support your healthy lifestyle.
Please add on in the comments and tell us your natural way of killing a not-so-homey smell!
When cooking or snacking, gather those citrus peels (lemons, clementines, oranges, grapefruit, etc.) and throw them in a bag in the freezer. Later, throw a few peels in your garbage disposal with a handful of ice to clean and freshen.
Don' t miss this: Those citrus peels can do so many other neat things, too. Look here!
4. Make your own infusers in minutes.
Essential oil infusers are a great way to mist your room with organic essential oils and a wonderful fresh scent. But, if you don't have an infuser, make your own in minutes! This is my favorite and effective way to create some wonderful aromas in my home depending on my mood. Here are the simple steps to do so below:
Gather:
Choose a great fresh-smelling combination of natural ingredients below to try or create one of your own of various favorite herbs, citrus, spices, etc.:
- Fresh and bright: 5 sprigs of fresh rosemary, a splash of vanilla extract and one large sliced lemon
- Minty fresh: 1 teaspoon peppermint extract, 3 sliced limes, splash of vanilla extract
- Woodsy fresh: a bunch of cedar twigs, one large sliced lemon
- Place your scent combo ingredients you have chosen above in a medium sized pot.
- Cover with water.
- Bring to a boil and keep on low simmer, but don't let water evaporate. Keep checking and add more water to cover ingredients as necessary.
5. Steal from your local coffee house.
Well, not exactly steal, but recreate that scent of your coffee house (if you like that scent, of course) and leave a cup or so of coffee grounds open to absorb odors as well. It works quickly!
Don't miss this: How that coffee habit may not be such a bag thing.
For even more great tips . . . tap on my healthy home board on Pinterest that is chock-full of great pins to help you get your space looking great, naturally smelling clean as well as organized and clutter-free -- all to best support your healthy lifestyle.
Please add on in the comments and tell us your natural way of killing a not-so-homey smell!
Why Do Girls and Boys Reach Puberty Younger Than They Used To?
Girls, and probably boys, are reaching puberty years younger than they did in our great-grandparents' generation. Why? There's no shortage of explanations, but the primary reason is probably quite simple.
Read more »
Read more »
Clear The Air & Make Your Home Smell Amazing . . . Naturally
With windows shut tight when our heaters are blasting or our air conditioning humming, it allows full reign to those germs and toxins to multiply in our homes and our work places. Let's not allow that! After all, that increases stale air, offensive smells as well as our chances of catching a bug, creating a serious illness, worsening allergies and lots more. It is not too difficult to fix all that, though! Come along and check out how to easily purify the air at your place and make your home smell great!Tap into these strategies here that are offer quick solutions to musty smelling rooms and toxin-laden environments. Most of these tips do not require repeated efforts either so a bit of time devoted to cleaning your indoor air can reap health benefits for years to come. So, see what solutions you can implement below to rest easy and breath deep to clean air and an amazing smelling home!
Why We Should Purify The Air in Our Home
1. Indoor air may carry more toxins and chemicals than outdoor air.
In fact, indoor air quality can be up to five times more polluted than outdoor air, and since most people spend a majority of their time indoors, it is a good idea to give it some effort to clean up our indoor act . . . no?
2. Some gases in your home can cause serious diseases.
Those diseases include lung cancer, emphysema, and COPD. Those gases can aggravate asthma and allergies, too.
3. A moldy and mildewy smell usually means . . . a moldy, mildewy home.
It is lurking somewhere making your place not very inviting to spend time in and making those that dwell there prone to allergic reactions and more.
4. Poor indoor air can make your life less productive.
Indoor air pollution has been connected to headaches, frequent colds and sore throats, skin rashes and even eye irritation and dizziness. When you are feeling poorly, who feels like doing much?
9 Simple Ideas to Clean and Protect The Air In Your Home
1. Unlock the windows and doors and welcome fresh air . . . year round!
Yes, open those windows and leave the door open regularly (if even for a minute or two in colder seasons) to let that fresh air in and stale and germy air out! Let fresh air circulate a bit on a regular basis in all your rooms and your house will smell so much better! I guarantee it! (If you live closer to a highway or other more air-polluted area, you may want to rethink that as those fumes are best to keep out. Some of the other tips below may work better for you.)
Not only allow that air in your home, it is a great idea to pull on your woolies and get outside even in winter, preferably not near heavily trafficked roads, to let that fresh air deep into your lungs.
2. Take it outside.
If you smoke, please quit! It is imperative you do so for your health and those you live with. But, for those friends who do light up, ask them to do so outside - not in your home. Even the Surgeon General states that there is no safe level of secondhand smoke.
3. Delete odorless gases that can kill.
These two gases may not make your home smell off, but they can do much more harm! There are two odorless gases to watch out for and both are easy to detect with the right equipment. First, install a carbon monoxide detector or ensure it is included in your smoke alarms and have a technician check your heating units for carbon monoxide leaks each year. Second, check for radon with a kit you can easily buy for very little money to see if your home has an issue with radon. If so, remedy the issue as it is a leading cause of lung cancer.
Don't miss this: Here is more information on radon and its ill effects.
4. Keep toxic products out.
The best way to not have chemically smelling air in your home is to not have sources of chemicals in the house. Makes sense, right? This goes for hair and nail products, cleaning products, art and hobby supplies and other common products that can increase the levels of toxic chemicals and strong chemical smells in your home. Choose alternatives when possible.
Look for products that are marked “low VOCs” and be sure to open windows and use exhaust fans if you must use any strong chemical to remedy stubborn mold and mildew in your shower, for example.
Dry cleaning solvents can be toxic to breathe, too. Remove the plastic protecting your dry cleaning and let dry-cleaned items air outdoors before bringing them inside to prevent chemicals from entering your home. Search for an organic dry cleaner, too.
Don't miss this: Cleaning tips to keep the flu bug our of your house with five minutes a day and here is how to have great looking nails with no chemicals.
5. Decorate with natural things.
There is a lot of research on particular house plants that can naturally detoxify and clean the air, thus, if you have the proper lighting conditions in your home, it may be a good option for you.
There is a lot of research on particular house plants that can naturally detoxify and clean the air, thus, if you have the proper lighting conditions in your home, it may be a good option for you.
Reach for pure beeswax candles rather than their petroleum-derived counterparts that can release chemicals like benzene, toluene, soot and other chemicals into the air. Beeswax candles burn with almost no smoke or scent.
Use only natural scents in your home like organic essential oils. Those sprays and plug-in air freshener have been found to emit harmful VOCs, including seven regulated as toxic.
Don't miss this: Plants that clean the air in your space the best.
6. Display the glow of salt.
Himalayan salt lamps I see everywhere and I became intrigued regarding their possible natural air purification benefits. I purchased one for my daughter as a gift as this article depicting its benefits had me convinced it was a great idea for her and plan on purchasing more! This article provides more details on good spots to place salt lamps, how many you need to be effective and other important tips.
Don't miss this: Speaking of pink salt, here are the many reasons you should ditch the white salt and go for the pink in your cooking for lots of health benefits.
7. Buy the right filters.
Use a higher-rated filter like a HEPA on your heating and cooling units as well as your vacuum so that all the particles you are cleaning and cleaning don’t get blown right back out into the air.
8. Flip the switch.
Turn on the bathroom fans and leave them on for about an hour after every shower or bath to help deter mold and mildew from forming that may require strong chemicals for their removal.
Also, when cooking with gas, ensure your hood is vented to the outside and turn the fan on whenever a burner is in use.
Don't miss this: 21 cleaning tips for the kitchen to make it go a whole lot faster!
9. Invest in an air purifier.
Air purifiers can do a lot to improve your indoor air quality but if you are thinking of buying one, this article does a great job of clearing up any myths surrounding them.
Don't miss this: Here are more great buying tips for air purifiers.
For Even More On The Topic . . .
- See my interview here with a top air quality expert for more tips and tools to protect your family from bad air.
- Check out this Pinterest board "healthy home" that is chock-full of great ideas to help you get your space looking great, naturally smelling clean as well as organized and clutter-free -- all to best support your healthy lifestyle.
So, do you have a salt lamp? What about an air purifier? What's your experience with it? I'd love to know or if you have any other tips to add to the list, please do!
Will You Fill Out This Paleo Diet Survey?
This week, I received an e-mail from a graduate student at Humboldt State University named May Patiño. She asked me to share her online research survey targeted to Paleo dieters. Here are the goals of her research, in her words:
Research Survey: The Paleo Diet in the US
The main objective of my study is exploring how the Paleo diet is being implemented in practice. I would like to assess the health outcomes of these practices, as well evaluate how closely they conform to, or deviate from ways this diet is being described in theoretical literature, and implemented in controlled diet trials. I also want to be able to use the data collected to help explain what is driving the popularity of the ancestral health movement. Ultimately, I would like this information to be used to better inform protocols for controlled diet trails.The survey took me about 40 minutes to complete. You're welcome to participate whether or not you're on the Paleo diet. Please consider taking the survey, for the love of science!
Research Survey: The Paleo Diet in the US
That Time I Ate Most of a Large Pizza in One Sitting
Two weeks ago, I had a brush with Extreme Eating. My experience illustrates some important principles of how the brain regulates appetite and body fatness-- and how it reacts to calorie-dense, highly rewarding foods.
Read more »
Read more »
How to Stay Laser-Focused & Calm Your Mind (Part 2)
Now that you are up on the impact your state-of-mind can have on achieving your health goals from Part 1, How to Stay Laser Focused and Calm Your Mind and you have seen some actions to take to improve it, please don't stop there as I have more! Check this out! Here is another tool to help you get more focused as well: the food on your plate!
It's true that the food choices you can make may make a difference in how sharp you stay and how chill you are. Scan on down to see what I mean.
How And Why Foods Keep Us Focused . . . Or Not
See below some information to help clarify why the foods we eat impact how our brain functions and our level of productivity as well as keep us healthy all around:
Feed that power organ. The brain requires and consumes an immense amount of energy so it makes sense that a healthy diet can ensure it has what it needs to keep you functioning at our best all day. Ever notice how the lunch room at a school cafeteria gets louder after the children have eaten? The food they ate just fueled their energy! I often see that on days I don't necessarily feel that hungry and may I skip a meal, my tummy may not notice, but my brain sure does. I frankly just don't feel as sharp and with it when I have not eaten in a while!
Hold back disease.
The food choices we make can slow down the aging process of our brain and keep it sharp according to many studies. Two diets are specifically mentioned often: the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet. It is probably not a coincidence that both contain lots of vegetables, fruits, some fish, nuts and healthy fats. Stick to those for a healthy, long lasting brain function.
Don't miss this: Here is what a day of eating the Mediterranean Diet looks like and tastes like with recipes too.
Sugar and how fast it is released is key.
Foods with a low glycemic index number (more on that below) gradually release glucose into the bloodstream. That is a good thing! This gradual release helps minimize blood sugar swings that can make your energy dive south. Low glycemic foods optimize your brain energy and ability to focus by fueling it longer and steadier.
Put These Foods On Your Plate For Better Focus & A Sharp Mind
1. Indulge in dark chocolate.
Loads of studies show that high consumption of cocoa flavanols improve our health in so many ways and that goes for our brain health, too. And, don't forget what it can do for your mood. It is a great mood elevator to make the day seem a bit better and make those snags we all tend to hit, not such a big deal.
Don't miss this: You want to do this right! Be sure to check out how to cook with chocolate the right way with the right kind!
Many love the nice, even energy that matcha green tea can give without any kind of coffee jolt. It is loaded with all the health benefits of green tea too. In fact, I call it green tea on steroids.
Don't miss this: A great introduction to Matcha.
3. Awaken with peppermint.
If the matcha tea is not your thing, try some peppermint tea. Yes, no caffeine, but the scent alone can stimulate and awaken!
Don't miss this: How to brew herbal teas the right way. There are a few tricks to it.
4. Over your breakfast grains, berries are a tasty choice.
You are not going to skip breakfast, right? Right? Remember: it fuels you all morning with an even stream of brain power. Consuming more darkly pigmented fruits like blueberries and strawberries which have a low glycemic rating, says studies may reduce the risk of Alzheimer’s, but even more: eating them can actually strengthen your focus and memory several hours later. Check out more low glycemic foods here.
Don't miss this. Check out my healthy morning routines pin board and follow it for great ideas on how to start the day off right.
5. Hydrate and make it pretty.
Throw in some color to that filtered water. Dehydration is a sure energy zapper and headache-producer and overall bad thing.
Don't miss this; My ridiculous 25 reasons I reach for a squeeze of lemon in my water most mornings.
6. Rummage for seeds and nuts.
Those tiny bitty seeds and nuts pack in the power. Try a handful of them for snack time, over your pancakes or breakfast grains, in a salad or just about anytime. Walnuts especially carry some brain boosting powers, says this study.
7. Bake or broil you fish for more brain cells.
Eat fish once a week for a bigger brain, says this study! And, well . . . who doesn't want more of that???
Don't miss this: Stay informed on how and what fish to buy. Some are good for your health, and some are really not.
Do you find the food you eat affects your focus? Or time of day you eat it? Jump in and let me know your experience with food and focus.
How to Stay Laser-Focused & Calm Your Mind
Perhaps, I have done this all wrong! Maybe I would have served you better if this post had been my first in this series to help you get organized to create your optimal health. I say that because getting your mind focused plays a critical part in your success to create a healthy lifestyle for yourself and your family and it really is your foundation to getting it right.
It is true that I have discussed this topic before at THM, but let's zone in more heavily now with many strategies and ideas and see what we can do to laser-sharpen our focus and enhance those beautiful brains of ours that sustain us in every way, every day!
How Our State-of-Mind Affects Our Health
The connection between our state of mind and our healthy or unhealthy habits is compelling. With the constant distractions of modern life of cell phones dinging and ringing, traffic jams and work and family demands that never end, it is certainly understanding to see how it might be difficult to create or sustain better and healthier choices. The distractions you feel though may be even more far reaching than you even realized. Think about this:
1. Impulsivity can show up on the scale.
This recent study showed that a disorganized and impulsive mind can even pack on more than a few pounds. That only makes reaching our healthy lifestyle goals all the more challenging.
1. Impulsivity can show up on the scale.
This recent study showed that a disorganized and impulsive mind can even pack on more than a few pounds. That only makes reaching our healthy lifestyle goals all the more challenging.
2. Our mood affects our energy levels.
If we are feeling low, we hardly feel like lacing up those athletic shoes and hitting the gym. Even though it can be the very thing that can elevate us, it is more difficult with a fatigued mind to want to start a task that requires our energy.
3. A scattered mind makes less effective choices.
There is a lot of information to sift through when designing the healthy life we want for ourselves and family. When our mind is not focused, it can be overwhelming to choose which area to work on first or the hardest. We can't assimilate information as well or make the best decisions either as to which strategy can work best for ourselves within our time allotments or budgets.
4. An over stimulated brain does not read situations as they are.
If one is jumping from one Instagram account or Facebook entry or TV show displaying "the perfect life" and the comparisons start to set in, an overstimulated mind with these messages can not assess well what is real and what is not. It can create a negative film to play in our heads about ourselves that probably is not even true! Here is an interesting take on this phenomenon.
9 Healthy Habits to Keep Our Brains Strong and Our Minds Calm
If you can create a more calm and focused state-of-mind (even under pressure from various demands), and I know that you can, you will be more equipped to set many goals including health and fitness goals and focus well on achieving them. You will then have that road map to be more productive and therefore have more time to do things that are healthy for your body and mind. And it only gets better from there. You'll then feel good about yourself and positive emotions are health promoting as well. It is a giant health-promoting snowball of sorts and I do believe we all are able to improve our organizational abilities that can lead to so many better things.
1. Quiet the storm.
First and foremost, before you can consider any other actions to take, unless you can dial back the negativity playing and decompress your emotional reactions of worry, anger, frustration to name a few, you won't be able to accomplish much. Too much negative messaging shuts down your mind to a more positive direction or at least your ability to strategize for the life you want to have. So, first, check in with yourself and see what road blocks are there and work on those.
Don't miss this: Here is a plan to lessen your anger that can be taking up too much space in your life and here are four positive calming practices you can take to quiet your mind.
2. Don't just react.
Distractions and stresses are inevitable. But, rather than mindlessly succumbing to them, stop and use your intuition, your judgement and other senses to assess if that is urgent enough to bump out the other activity you were engaged in (hopefully your walking routine, bike ride with family, cooking a healthy dinner or even relaxing and gazing at the stars). Think first before you allow something to interrupt you. Can you come back to it later? Is it really more important than what you are doing now?
Give yourself permission to turn off the phone or only check email and social media twice a day to keep your distractions from all the beeps minimized. You could even create a special ringer for your children's calls or other important people that you can answer for if there is an emergency to soothe your worries about not answering all phone calls.
Don't miss this: Check out these great ways to relax if you have a hard time unwinding.
3. Don't reach for a button all the time.
Have we all gotten a tad lazy always relying on technology to do the remembering, finding our way to a new location or recalling a title? Do try to put the gadgets down sometimes and work your brain! Read a map, memorize a quote, create a mnemonic aid to remember a long list and be a little more independent of all the buttons to push to go about your day.
Don't miss this: Memorization techniques that may help right here.
4. Join in the conversation.
I talked all about the importance of our social lives before on our health. You don't need to be an extrovert at all to create a great social life that you enjoy and suits you. And you don't need to be Martha Stewart either. Try to get an impromptu gathering going with little effort and use that social side of your brain to stay sharp in conversations, learn something new or feel more connected to others around you. Besides, connecting with others promotes brain development such as intuition, thinking, and empathy, too – all health promoting for our brains.
Don't miss this: I have loads of ideas to get your social side ignited.
5. Break a sweat.
The great news is that many of the same things that improve your overall health can improve your mind, too. We all know how great regular exercise is for us. It produces better circulation and more oxygen to the brain and it creates nerve cells that create those much needed synapses in there, too. And, don't forget the mood-boosting effects that many studies show regular exercise has as well.
Don't miss this: Here is how I created an inexpensive home gym.
6. Never stop learning.
Creating more synapses in those brain cells can come in the form of learning so many different things: reading a challenging book, learning a new language, or even playing games regularly like chess, Scrabble and cards. They activate strategic, spatial, and memory parts of the brain, and require you to socialize, which can help form new neural pathways too! Make it a goal to choose one new area that you want to learn more about and devote a bit of regular time to it.
Don't miss this: Learning new things gives you something to talk about and connect about with others. Here are some other ideas to be a more interesting person, too.
7. Carry a note.
Even if you can't sing well, you can at least hum a mood-boosting tune. Or, learn to play an instrument or practice the one you have. But if any of that does not appeal to you, simply listening to music regularly is stimulating to the brain. Many studies have shown that children who play an instrument have higher IQs and older musicians score higher on cognitive tests as well.
Don't miss this: The effects of music on your health are great. Check out what simply listening to music can do for you and your family.
8. Aim for quality shut-eye.
Rest is key for our bodies and brain. They both need a break from working so hard all day and sleep is when our bodies restore our bodily systems as well. Good quality sleep can be elusive for many (present company included) but it is important to get the 7-9 hours a night.
Don't miss this: Dive in the cherry bowl for a natural and effective sleep aide.
9. Hit the road.
Change up your routine, your environment to stimulate your brain and emotions by traveling to new places. Whether that is even to a new local spot, I count that as travel, too. It is new and different and it is all good for the brain and state-of-mind. It keeps you flexible, you learn new things, see how differently others live and how they spend their time, try new foods, experience different weather or terrain and customs - the list is endless! Just make sure to do it and put some money aside to take even a day trip now and then.
Don't miss this: Let me take you through the steps to make those travel dreams actually happen.
Below is Part 2 Of How To Stay Laser-Focused And Calm Your Mind . . .
Now that you are up on the impact your state-of-mind can have on achieving your health goals from Part 1, How to Stay Laser Focused and Calm Your Mind and you have seen some actions to take to improve it, please don't stop there as I have more! Check this out! Here is another tool to help you get more focused as well: the food on your plate!
It's true that the food choices you can make may make a difference in how sharp you stay and how chill you are. Scan on down to see what I mean.
How and Why Foods Keep Us Focused . . . Or Not
See below some information to help clarify why the foods we eat impact how our brain functions and our level of productivity as well as keep us healthy all around:
1. Feed that power organ. The brain requires and consumes an immense amount of energy so it makes sense that a healthy diet can ensure it has what it needs to keep you functioning at our best all day. Ever notice how the lunch room at a school cafeteria gets louder after the children have eaten? The food they ate just fueled their energy! I often see that on days I don't necessarily feel that hungry and may I skip a meal, my tummy may not notice, but my brain sure does. I frankly just don't feel as sharp and with it when I have not eaten in a while!
2. Hold back disease.
The food choices we make can slow down the aging process of our brain and keep it sharp according to many studies. Two diets are specifically mentioned often: the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet. It is probably not a coincidence that both contain lots of vegetables, fruits, some fish, nuts and healthy fats. Stick to those for a healthy, long lasting brain function.
Don't miss this: Here is what a day of eating the Mediterranean Diet looks like and tastes like with recipes too.
3. Sugar and how fast it is released is key.
Foods with a low glycemic index number (more on that below) gradually release glucose into the bloodstream. That is a good thing! This gradual release helps minimize blood sugar swings that can make your energy dive south. Low glycemic foods optimize your brain energy and ability to focus by fueling it longer and steadier.
Put These Foods On Your Plate For Better Focus & a Sharp Mind
1. Indulge in dark chocolate.
Loads of studies show that high consumption of cocoa flavanols improve our health in so many ways and that goes for our brain health, too. And, don't forget what it can do for your mood. It is a great mood elevator to make the day seem a bit better and make those snags we all tend to hit, not such a big deal.
Don't miss this: You want to do this right! Be sure to check out how to cook with chocolate the right way with the right kind!
Many love the nice, even energy that matcha green tea can give without any kind of coffee jolt. It is loaded with all the health benefits of green tea too. In fact, I call it green tea on steroids.
Don't miss this: A great introduction to Matcha.
3. Awaken with peppermint.
If the matcha tea is not your thing, try some peppermint tea. Yes, no caffeine, but the scent alone can stimulate and awaken!
Don't miss this: How to brew herbal teas the right way. There are a few tricks to it.
4. Over your breakfast grains, berries are a tasty choice.
You are not going to skip breakfast, right? Right? Remember: it fuels you all morning with an even stream of brain power. Consuming more darkly pigmented fruits like blueberries and strawberries which have a low glycemic rating, says studies may reduce the risk of Alzheimer’s, but even more: eating them can actually strengthen your focus and memory several hours later. Check out more low glycemic foods here.
Don't miss this. Check out my healthy morning routines pin board and follow it for great ideas on how to start the day off right.
5. Hydrate and make it pretty.
Throw in some color to that filtered water. Dehydration is a sure energy zapper and headache-producer and overall bad thing.
Don't miss this; My ridiculous 25 reasons I reach for a squeeze of lemon in my water most mornings.
6. Rummage for seeds and nuts.
Those tiny bitty seeds and nuts pack in the power. Try a handful of them for snack time, over your pancakes or breakfast grains, in a salad or just about anytime. Walnuts especially carry some brain boosting powers, says this study.
7. Bake or broil you fish for more brain cells.
Eat fish once a week for a bigger brain, says this study! And, well . . . who doesn't want more of that???
Don't miss this: Stay informed on how and what fish to buy. Some are good for your health, and some are really not.
Do you find the food you eat affects your focus? Or time of day you eat it? Jump in and let me know your experience with food and focus.
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