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50 ways to grow your brain

Wednesday, August 02, 2017

I am behind on my blogs, I like to put in photos, they take time to edit and place, and so on.
I like to use my blog as a journal to look back on what I have done.

Blogs to come
- our Feb 2017 barn collapse
- my trip to New Zealand
- our trip to Italy
- our new barn
- my cross-Canada trip on Canada's 150th birthday Vancouver -Toronto and area - Royal Annapolis, Nova Scotia


new recipe corn-black bean-avocado

I am going to blog them in order, so that even if they are not on the right date, they will be in the right order. My timeline for doing this is until the end of the year.

So, before I start that sequence, I just want to blog about an interesting infomercial that I saw today.

Brain Fit : 50 ways to grow your brain strengthen it, ignite energy and focus at any age

- by Dr Daniel and Tana Amen. Dr Amen has stuff to sell - books, computer programs, coaching programs etc . He is a medical doctor, a psychiatrist and and brain disorder specialist. He advises how to increase energy, focus, memory, sleep, mood and decrease anxiety, stress and pain. How to be proactive against Alzheimer's Disease. I have a horror of Alzheimer's disease, which makes me a sucker for this sort of information
The 50 seem good sense to me and I already do some of them. Dr Amen elaborates on a lot of the points and sometimes relates research that support them. I am just going to list them in point form
They list them in reverse order, with 1-10 being the most important

50 - Eat a piece of dark chocolate every day
49 - Listen to Strauss, Mozart and Abba
48 - Protect your brain from physical trauma
47 - Do not consume more than 2-3 alcoholic drinks per week - better yet consume no alcohol
46 - Do not consume marijuana
45 - be properly hydrated - you will be 19% stronger and even being 2% underhydrated will make you tired and unfocused
44 - Do one simple thing (improvement) at a time
43 - Take brain healthy supplements - multiple vitamins and minerals, omega 3, Vitamin D
42 - Exercise
41 - Eat a brain healthy diet
39 - Eat healthy foods first, and there will be no room for the bad stuff
38 - Get to a healthy weight
37 - Teach your family - your kids and grandkids - create your own support group
36 - Assess your brain
35 - Value your brain, think before you do anything whether it is good or bad for your brain
34 - Develop a brain-fit mind set
33 - Are you a sheep or a sheep dog, do you trust blindly or do you think for yourself
32 - Know the real weapons of self-destruction - unhealthy foods
31 - Know why you want to be healthy
30 - Avoid low-quality foods that are designed to hijack your brain
29 - Read and understand food labels
28 - Have a cup of organic green tea daily
27 - Eat your colours - high fibre fruits and vegetables and eat 2x vegetables than fruit
26 - There is a positive correlation between happiness and eating fruits and vegetables - try for 8 servings a day
25 - Quality fat is essential to the brain - like salmon, walnuts, olive oil, avocados
24 - Fat helps you absorb vitamins
23 - Healthy proteins - eggs, fish, lamb, chicken, beef, tofu
22 - Eating healthy proteins and fats at each meal help with decision making and blood sugar stabilization and marital problems (there a research study cited)
21 - Use spices like medicine - cinnamon, curcumin, garlic, oregano
20 - Get in the habit of trying new recipes
19 - Think of food like a relationship - food you love, food that loves you back, no abusive food
18 - Limit sugar, gluten and corn
17 - Avoid hormones, antibiotics, pesticides
16 - Every night have a 12-hour fast - whenever you last eat at night, add 12 hours before you eat again the next day - this helps digestion and healing
15 - Consider brain-smart supplements like multiple vitamins and minerals
14 - Omega-3 to avoid cardio-vascular problems, depression, ADD, sleep apnea
13 - Dr Amen has identified 16 specific brain types and their specific supplement needs
12 - Gut health - no antibiotics unless necessary, probiotics, the gut is the 2nd brain
11 - Flossing reduces inflammation and improves brain health
10 - You may have a genetic pre-disposition to Alzheimers , your genes may or may not load the gun ... your behavior pulls the trigger - risk factors include smoking, high blood pressure, diabetes, heart disease, obesity, poor diet, untreated ADD- bipolar- PTSD- depression, sleep apnea
9 - Know your important health numbers - Vit D , thyroid, testosterone, blood sugar, cholesterol, C-creatine protein
8 - Some anxiety is good for you - be appropriately anxious and do the right things
7 - Start each day with Intention Gratitude Appreciation
6 - Limit screen time - the blue light makes you less able to sleep
5 - Exercise - brisk 20 minute minimum cardio 5x weekly - ST 2x weekly - coordination exercises
4 - Sleep 7-9 hours
3 - Managing stress is critical - quiet time, prayer, meditation, deep relaxation
2 - Practice loving kindness meditation
example given was - repeat for self May I be happy, May I be healthy, May I be at peace
then repeat this thinking of your loved ones May ---- be happy , healthy , at peace
then repeat this thinking of someone you feel neutral about
then repeat this thinking of someone you dislike
1 - It is never too early or too late to have a better brain and a better life



As it turns out, the solution to Alzheimer’s has been hiding in plain sight. We now know that Alzheimer’s disease and overall cognitive health are deeply influenced by five main lifestyle factors represented by the acronym NEURO—Nutrition, Exercise, Unwind, Restore, and Optimize.

Direct links exist between poor nutrition, lack of exercise, chronic stress, poor sleep, the extent to which we challenge and engage our brains and neurodegenerative disease.

The truth is that the choices we make every day determine our cognitive fate—but there is almost no awareness of this crucial fact, despite the veritable crisis we’re in when it comes to Alzheimer’s

The 5 aspects of a healthy lifestyle that form the heart of our unique NEURO Plan:

Nutrition: A whole-food, plant-based diet low in sugar, salt, and processed foods.

Exercise: An active lifestyle that incorporates movement every hour— not just a stop at the gym after an otherwise sedentary day.

Unwind: Stress management in the form of meditation, yoga, mindful breathing exercises, time spent in nature, and the support of strong communities.

Restore: Seven to eight hours of regular, detoxifying sleep through intensive sleep hygiene, treatment for sleep disorders, and management of medications and foods that adversely affect sleep.

Optimize: Multimodal activities (like music) that challenge and engage many of the brain’s capacities, as well as meaningful social interaction.


Brain training blog by JeanKnee

www.sparkpeople.
com/mypage_public_journal_
individual.asp?blog_id=6600701



50 tips for staying in shape after 50

www.sparkpeople.com/reso
urce/fitness_articles.asp?
ID=2179


Brain exercise ideas

www.sparkpeople.com/reso
urce/wellness_articles.asp
?id=1623&page=2


Fitness after 60

www.sparkpeople.com/reso
urce/fitness_articles.asp?
id=1202


Bodyweight exercises

blog.myfitnesspal.com/10
-essential-bodyweight-exer
cises/?utm_source=internat
ional&utm_medium=email&utm
_campaign=mfp_intl_en_2017
0912&os_ehash=55@sfmc:55640931



13 Habits Linked to a Long Life

www.healthline.c
om/nutrition/13-habits-lin
ked-to-a-long-life


The Power of Positive Thinking


www.sparkpeople.com/reso
urce/wellness_articles.asp
?id=835&page=2



100 burpees challenge

ca.yahoo.com/new
s/stronger-every-day-100-b
urpee-113000221.html


16 funny doctor cartoons

www.msn.com/en-ca/health
/wellness/16-doctor-cartoo
ns-that-will-make-you-laug
h-through-the-pain/ss-AAsz
T00?ocid=spartandhp&fullsc
reen=true#image=1


15 ways to train your brain

www.eatthis.com/ways-to-
train-brain/


runner stretches

www.sparkpeople.
com/resource/fitness_artic
les.asp?id=1565&page=3


hip exercises - for tight hips less sitting, no leg presses
www.sparkpeople.
com/resource/fitness_artic
les.asp?id=2286&page=3


53 healthy one pot meals
greatist.com/hea
lth/53-healthy-one-pot-mea
ls?utm_source=CM&utm_mediu
m=email&utm_content=story1
_title&utm_campaign=daily_
newsletter_2018-01-08_testB_20160817


rice cooker recipes
greatist.com/eat
/super-surprising-rice-coo
ker-recipes




My breakfast -

1st thing
For my brain - 20 minutes of exercise on the indoor rower raising my heart rate to slightly out of breath

2nd thing (after a few household chores, like emptying the dishwasher, making the bed, swishing the bathrooms, making green tea
For my body - Inca cereal with ( turmeric or fruit ) and milk and green tea
Inca cereal has steel-cut oats, quinoa, amaranth, teff, spelt, millet, buckwheat
Topping is oat bran, wheat bran, wheat germ, ground flax, chia seeds, hemp seeds

easy 30-min prep meals
www.sparkpeople.
com/blog/blog.asp?post=30_
meals_you_can_prep_in_30_m
inutes_or_less&utm_source=
sparkpeople&utm_medium=ema
il&utm_campaign=best-of-sp
arkpeople&utm_content=TS1-2


the only 12 exercises you will ever need
https://www.sparkpeople.com/
resource/fitness_articles.
asp?ID=2236

1 mountain climbers
2 push ups
3 squats
4 lunges
5 burpees
6 dead lift
7 plank
8 bridges
9 jumping jacks
10 bent over rows
11 jump rope
12 wood chop with medicine ball

knee stretches
www.sparkpeople.
com/resource/fitness_artic
les.asp?id=363


meditation
www.sparkpeople.
com/resource/wellness_arti
cles.asp?id=2356
recipes.sparkpeo
ple.com/recipe-detail.asp?
recipe=227577


corn-blackbean-avocado salad
recipes.sparkpeo
ple.com/recipe-detail.asp?
recipe=227577


parchment cooked fish
www.fannetasticf
ood.com/recipes/tilapia-en
-papillote/


zucchini
www.pillsbury.co
m/recipes/italian-zucchini
-crescent-pie/aa39028d-a17
d-4ead-8892-16809d53a7fb?u
tm_source=zergnet.com&utm_
medium=referral&utm_campaign=zergnet_2369408


crepes st jacques
www.joeshealthym
eals.com/2015/01/31/crepes
-st-jacques/


tasty taco soup
www.oldelpaso.co
m/recipes/tasty-taco-soup?
utm_source=zergnet.com&utm
_medium=referral&utm_campa
ign=zergnet_2845142


shrimp polenta recipe
www.realsimple.c
om/food-recipes/browse-all
-recipes/polenta-bake-with
-shrimp?utm_source=zergnet
.com&utm_medium=referral&u
tm_campaign=zergnet_2858113
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