Wednesday, November 20, 2013
As I am constantly trying to be a ‘reformed’ couch potato, I love finding reasons to ‘exercise’.
A slideshow that can be found @ health.usnews.com/health-news/diet-f
its-of-exercise which even might get me off the couch…
"Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning," per Harvard Medical School psychiatrist John Ratey, author of the book, Spark: The Revolutionary New Science of Exercise and the Brain. www.cfneurology.com/book-review-spar
"Even 10 minutes of activity changes your brain." johnratey.typepad.com/
Exercise reverses the detrimental effects of stress.
Per a 2010 study from the University of California—San Francisco, stressed-out women who exercised vigorously for an average of 45 minutes over a three-day period had cells that showed fewer signs of aging compared to women who were stressed and inactive. Working out alters “blood flow to those areas in the brain involved in triggering us to relive these stressful thoughts … says study coauthor Elissa Epel. profiles.ucsf.edu/elissa.epel
Exercise lifts depression.
Research suggests that burning off 350 calories three times a week through sustained, sweat-inducing activity can reduce symptoms of depression about as effectively as antidepressants. www.prevention.com/mind-body/emotion
And a 2010 study found that three sessions of yoga per week boosted participants' levels of the brain chemical GABA, which typically translates into improved mood and decreased anxiety. www.bu.edu/today/2010/your-brain-on-
Exercise improves learning.
German researchers found that high school students scored better on high-attention tasks after doing 10 minutes of a complicated fitness routine compared to 10 minutes of regular activity. psychcentral.com/blog/archives/2012/
Exercise builds self-esteem and improves body image.
Studies suggest that simply seeing fitness improvements, like running a faster mile or lifting more weight than before, can improve your self-esteem and body image.
Exercise leaves you feeling euphoric. (One I have yet to experience, but perhaps the 'mind' is getting in the way...)
Run, bike, or swim as fast as you can for 30 to 40 seconds and then reduce your speed to a gentle pace for five minutes before sprinting again. Repeat four times for a total of five sprints. "You'll feel really sparkly for the rest of the day," Ratey says.
Exercise keeps the brain fit.
In a 2011 study published in the Archives of Internal Medicine, Canadian researchers analyzed the energy expenditure and cognitive functioning of elderly adults over the course of two to five years. The most active participants scored significantly better on tests of cognitive function, and they showed the least amount of cognitive decline. By the study's end, roughly 90 percent of them could think and remember just as well as they could when the study began. archinte.jamanetwork.com/article.asp
Exercise may keep Alzheimer's at bay.
A recent study published in the Archives of Neurology suggests that a daily walk or jog could lower the risk of Alzheimer's—or blunt its impact once it has begun. In 2000, Dutch researchers found that inactive men who were genetically prone to Alzheimer's were four times more likely to develop the disease than those who carried the trait but worked out regularly. www.apa.org/monitor/2010/06/exercise
And if you’re not yet convinced, you can read more benefits @ www.cdc.gov/nccdphp/sgr/pdf/chap4.pd
Resources to keep us "AWAKE! ALIVE! AWARE! and Appreciative of ALL that IS".
Monday, November 18, 2013
Lisa Collier Cool posted, “The Newest Superfoods You Should Try” November 18, 2013 health.yahoo.net/experts/dayinhealth
1. Per www.huffingtonpost.ca/2013/10/28/jic
Jicama cuts cancer risk AND keeps us looking young
2. “A 2012 randomized clinical trial reports that people whose diet included a beverage containing Chia seeds, nopal (prickly pear), oats, and soy protein had striking improvements in triglycerides, levels of C-reactive protein (an inflammatory marker), blood sugar and insulin sensitivity...”
he-real-scoop-on-chia-seeds/ shows Chia Seeds reduce triglycerides and blood sugar.
3. Tart Cherries may be the ultimate antioxidant, as well as a natural painkiller, per a 2012 study reporting that it has “the highest anti-inflammatory content of any food.”
Osteoarthritis sufferers, who drank tart cherry juice twice a day for three weeks, reduced their inflammatory markers significantly.
4. Chocolate Wards off Belly Fat and Obesity: A new study published in Nutrition www.eurekalert.org/pub_releases/2013
-11/uog-rst110713.php reported the more chocolate teens eat, the less total fat and belly fat they are likely to have
I knew it was a food group!
5. University of Maine researchers published benefits of wild blueberries in the journal Applied Physiology, Nutrition, and Metabolism www.eurekalert.org/pub_releases/2013
-11/csp-hbo110313.php to fight heart disease and diabetes.
The research supported findings that wild blueberry juice is a powerful antioxidant that helps prevent damage to DNA. www.ncbi.nlm.nih.gov/pubmed/22733001
6. And finally, Tree Nuts May Help Prevent Deadly Cancer: Women who eat just 1 ounce of tree nuts (almonds, Brazil nuts, cashews, macadamias, pistachios, walnuts, and hazelnuts) 2 or more x/week have a lower risk for pancreatic cancer, according to a new study published in British Journal of Cancer. www.eurekalert.org/pub_releases/2013
More confirmation eating nuts, along with a Mediterranean Diet (reduces stroke risk by 46%) is good for us as we become "AWAKE! ALIVE! AWARE! and Appreciative of ALL that IS".
Friday, November 08, 2013
Spanish researchers (granted part of the Veterinary Faculty) studied the “Influence of cooking methods on antioxidant activity of vegetables” in 2009. www.ncbi.nlm.nih.gov/pubmed/19397724
They evaluated boiling, microwaving, pressure-cooking, griddling, frying, and baking on 20 vegetables and found the artichoke was the only vegetable that kept its “high scavenging-lipoperoxyl radical capacity in all the cooking methods”.
The highest losses of antioxidant capacity were observed in
• cauliflower after boiling and microwaving
• peas after boiling
• zucchini after boiling and frying
• Swiss chard and peppers in all methods
Beetroot, green beans, and garlic kept their antioxidant activity after most cooking treatments.
And green beans, celery, and carrots increased their relatively low antioxidant capabilities by cooking except when boiled.
A wonderful “Cooking Vegetables – thumbs up or thumbs down” can be found @ americasfitnesscoach.com/2013/06/11/
Exception: Keep cauliflower out of the microwave; it loses more than 50% of its antioxidants
Roasting is hit-or-miss.
Best for green beans, eggplant, corn, Swiss chard, and spinach
Good for artichokes, asparagus, broccoli, and peppers
Not good for Brussels sprouts, leeks, cauliflower, peas, zucchini, onions, beans, celery, beets, and garlic
Bad for carrots
Fat (not good for us either) caused a loss of between 5-50% of each vegetable’s nutrients.
Pressure cooking and boiling
Boiling is particularly bad for peas, cauliflower, and zucchini
Good for broccoli and zucchini but you need to toss veggies with a small amount of olive oil to boost nutrient absorption.
“…water is not the cook’s best friend when it comes to preparing vegetables,” per the lead researcher A.M. Jimenez-Monreal.
None of the studies on nutrient levels and cooking techniques included sauteing vegetables over high heat in a little bit of oil, so this is Dave Hubbard’s opinion, but it makes sense. “… the process of sauteing is similar to that of microwaving: cooking your vegetables over high heat in a short amount of time… and the oil in which you’re sauteing them helps your body absorb more of the nutrients.”
Just make sure you pick the right oil www.pccnaturalmarkets.com/guides/tip
More ways to become "AWAKE! ALIVE! AWARE! and Appreciative of ALL that IS".
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