Improve your memory...

Eat more fruits and veggies.

Eating your spinach—and carrots and peas—is not only good for your body, it’s good for your memory, too. A recent Harvard study found that people who ate more vegetables had a slower decline of brain function as they aged. “Other studies, such as one published in Pharmacology, have shown that essential brain-boosting nutrients found in certain produce, such as quercetin and anthocyanin, may reverse memory loss,” .  You can find these compounds in cruciferous vegetables, such as Brussels sprouts, broccoli and cabbage, as well as in leafy greens, including kale, spinach and Swiss chard. Also load up on brightly colored produce such as berries, red apples, eggplant and grapes—their bright hue is an indication of their brain-boosting antioxidants.  This is kind of a no brainer!

Sniff some rosemary.

Parsley and sage are great, as is thyme, but when it comes to improving memory, rosemary is king. In a recent study, UK researchers looked at scents and how they boosted or detracted from mental performance. They found that office workers whose cubicles were infused with the scent of rosemary had better long-term memory than those in unscented cubes. “There are other essential oils that can help with memory, but rosemary is by far the best and most economical,” says Cher Core, an aromatherapist in Boston. “Diffuse rosemary essential oil in the air, wear it in a perfume, use it in mists and more. It is a good choice for those studying and folks who need help with memory, focus and concentration.”  I use a lot of rosemary in the fall and winter, but I sniff it all summer long as I grow it on my balcony!

I found this article in Women’s Day - Tricks to improve your memory!  There are more, but of course I focused on the healthy food end of it!  REMEMBER to just keep on eating healthy.  If my memory serves me right - I believe this is working!!!

ENERGY GELS, CHEWS AND BLOCKS...

For my long runs I have found I need a little bit more to get me through the course!  I have been reluctant to using these again, but rule of thumb is, anytime you plan on exercising for more then 90 minutes you should use a supplement!  My rapid energy fuel of choice is “HAMMER GEL” in raspberry flavor.  It is made with natural ingredients and only has 2g of sugar opposed to most gels that have 12g’s.  They are all loaded with carbohydrates (23g’s), but the Hammer is only 90 calories!  

These sports fuels provide fast-acting, easy-to-digest carbohydrate--exactly what hard-working muscles and the brain require to perform while running fast or long.

PROS: Easy to chew and the gels are also easy to digest; many varieties also provide sodium and small amounts of caffeine, another performance booster during prolonged exercise.

CONS: Need to be taken with recommended amount of water (6 to 8 ounces); semi-solid chews and blocks may boost blood sugar levels more slowly than gels; toting enough with you requires wearing a carrier of some sort.

I also find my recovery from the long runs is much better!  Don’t forget to drink plenty of water and reward yourself with a healthy meal after your workout!  

Eat At Least Three Kinds of Nutrient-dense Food at Each Meal...

Don't eat just one food per meal, such as a slice of toasted protein bread for breakfast. Add two more foods: an omega 3 egg and some greens. Don't choose just a salad for lunch. Add grilled chicken and some black beans. For dinner, enjoy smoked salmon with broccoli and a yogurt dill sauce. Two-thirds of the meal should be whole grains, vegetables, and fruits, and one-third low-fat meats, dairy, beans or other protein-rich foods.

Too many people eat a repetitive menu with the same 10 to 15 foods each week. I know I tend to be one of these people!  When life gets busy repetitive eating keeps life simple, minimizes decisions, and simplifies shopping.  I know I am eating healthy choices, but if not, it has potential to result in an inadequate diet and chronic fatigue. Think of it this way, the more different foods you eat, the more different types of vitamins, minerals and other nutrients you consume. A good target is 35 different foods per week. Start counting!

Until Monday - keep thinking veggies and protein!

Sugar is an Addiction...

I have turned into the cookie monster!  I have lost control and must get my focus back on track and stay away from the cookies!  For some reason cake, candy and ice cream aren’t my downfall right now, it’s just cookies!  

THE DETAILS: Addiction to sugar is probably more common than you think. Americans consume an average of 20 to 30 teaspoons (about ½ cup!) daily of this substance, which has been linked to a variety of health problems, including obesity, hypertension, heart disease, diabetes, irritable bowel syndrome (IBS), attention and memory problems, hyperactivity, anxiety, and depression. Every month a new study comes out adding to the list of dangers posed by consuming sugar and its cousins, high-fructose corn syrup, maltose, and dextrose. Despite the risks, we continue to eat sugar because it is so addictive. 

In fact, sugar meets all the criteria for an addictive substance: 

• It stimulates release of neurotransmitters in the brain, such as dopamine and serotonin, in a manner similar to alcohol, cocaine, and other drugs of abuse.
• People eat it compulsively, despite negative consequences and the intention to stop.
• With continued use, people develop a tolerance to its effects.
• Heavy sugar consumers have trouble functioning without it.
• When consumption ceases, withdrawal symptoms occur.

WHAT IT MEANS: Breaking free from a dependency on sugar is easier said than done. Because the roots of sugar addiction are both physical and emotional, you need a combination of physical and psychological approaches. The less you eat sugar, the less you will crave it. If you get withdrawal symptoms, know they will only last a few days and then you'll feel more balanced and energetic than ever. 

These 10 recommendations will make it easier to get a sugar problem under control. 

#1: Keep sugar and sugar products out of your house. 

#2: Eat enough healthy food to satisfy your hunger.  This will help you maintain a steady blood sugar level throughout the day and reduce your sugar cravings. 

#4: Take a multivitamin and mineral supplement. Chromium picolinate and l-glutamine help to reduce cravings for some people. 

#5: When you go out, make sure you are not ravenously hungry, especially if sugary sweets will be the only food available. Bring your own healthy snacks with you, or eat before going out. 

#6: Get regular exercise, plenty of sunlight, and adequate sleep to reduce sugar cravings. 

#7: Learn to identify and manage cravings that are not a result of physical hunger, but instead are rooted in stress or anxiety. 

#8: If you have turned to sugar to deal with uncomfortable feelings, learn to identify the specific feelings and respond appropriately to them.  Overcoming your sugar addiction involves really paying attention to what you are feeling, and giving yourself what you really need instead of using sugar as a substitute. 

#9: If you do overindulge in sugar, acknowledge that you slipped, and get back on track as soon as possible. Let go of the guilt and shame. Eating sugar is unhealthy, but it's not a sin. 

#10: Be kind to yourself. To end the struggle with sugar, learn to nourish your body well and respond compassionately to your own feelings. The best sugar substitute is genuine self-acceptance. 

I will save a blog for our “everyday foods, packed with hidden sugar” for another day!

Fitness Myth...

"I shouldn't overexert myself with tough workouts."

Experts are raving about the benefits of short, high-intensity routines (like intervals, where you alternate between going hard for 30 seconds to a minute and recovering at an easier level).  And it works with any type of cardio—biking, walking, running on the elliptical, rowing, and more. So nix the fitness myth and aim to add high-intensity intervals to your routine 2 or 3 times a week. Continually challenging your body is the best way to see results. Tough workouts are a must.

Step out of your comfort zone and ramp up your cadio!  Once a week I have started adding hill training to my runs.  Believe me, what looked like a small hill from the distance ended up feeling like a mountain my first time up!  Next week I hope to conquer “cricket hill” 3 times!  The above picture doesn’t do it any justice!