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QUOTE FOR THURSDAY

Jul3

“Maintaining a healthy brain well into your old age if you add these “smart” foods to your daily eating regimen.  Blueberries=Brainberries is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits.”

Dr. Steven G. Pratt, M.D, FACS, A.B.H.M., the first physician to identify the nutrient and mineral rich foods now popularly known as SuperFoods, is a world-renowned authority on the role of nutrition and lifestyle in the prevention of disease and optimization of health.

 

HOW TO KEEP YOUR MEMORY SHARP WITH AGE. Part 3–Foods to help keep your memory sharp.

Jul3

There’s no denying that as we age chronologically, our body ages right along with us. But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these “smart” foods to your daily eating regimen.

“Brainberries” is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits. Pratt, who is also on staff at Scripps Memorial Hospital in La Jolla, Calif., says that in animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. Ann Kulze, MD, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality, recommends adding at least 1 cup of blueberries a day in any form — fresh, frozen, or freeze-dried.

Wild salmon. Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function, says Kulze. Both she and Pratt recommend wild salmon for its “cleanliness” and the fact that it is in plentiful supply. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring, says Kulze; she recommends a 4-ounce serving, two to three times a week.

Nuts and seeds. Nuts and seeds are good sources of vitamin E, says Pratt, explaining that higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn’t matter, although if you’re on a sodium-restricted diet, buy unsalted nuts.

Avocados are almost as good as blueberries in promoting brain health, says Pratt. “I don’t think the avocado gets its due,” agrees Kulze. True, the avocado is a fatty fruit, but, says Kulze, it’s a monounsaturated fat, which contributes to healthy blood flow. “And healthy blood flow means a healthy brain,” she says. Avocados also lower blood pressure, says Pratt, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so Kulze suggests adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish.

Whole grains. Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease. “Every organ in the body is dependent on blood flow,” says Pratt. “If you promote cardiovascular health, you’re promoting good flow to the organ system, which includes the brain.” While wheat germ is not technically a whole grain, it also goes on Kulze’s “superfoods” list because in addition to fiber, it has vitamin E and some omega-3s. Kulze suggests 1/2 cup of whole-grain cereal, 1 slice of bread two-thee times day, or 2 tablespoons of wheat germ a day.

Beans are “under-recognized” and “economical,” says Kulze. They also stabilize glucose (blood sugar) levels. The brain is dependent on glucose for fuel, Kulze explains, and since it can’t store the glucose, it relies on a steady stream of energy — which beans can provide. Any beans will do, says Kulze, but she is especially partial to lentils and black beans and recommends 1/2 cup every day.

Pomegranate juice. Pomegranate juice (you can eat the fruit itself but with its many tiny seeds, it’s not nearly as convenient) offers potent antioxidant benefits, says Kulze, which protect the brain from the damage of free radicals. “Probably no part of the body is more sensitive to the damage from free radicals as the brain,” says board-certified neurologist David Perlmutter, MD, author of The Better Brain Book. Citrus fruits and colorful vegetables are also high on Perlmutter’s list of “brainy” foods because of their antioxidant properties — “the more colorful the better,” he says. Because pomegranate juice has added sugar (to counteract its natural tartness), you don’t want to go overboard, says Kulze; she recommends approximately 2 ounces a day, diluted with spring water or seltzer.

Freshly brewed tea. Two to three cups a day of freshly brewed tea — hot or iced — contains a modest amount of caffeine which, when used “judiciously,” says Kulze — can boost brain power by enhancing memory, focus, and mood. Tea also has potent antioxidants, especially the class known as catechines, which promotes healthy blood flow. Bottled or powdered teas don’t do the trick, however, says Kulze. “It has to be freshly brewed.” Tea bags do count, however.

Dark chocolate. Let’s end with the good stuff and my favorite desert. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood. One-half ounce to 1 ounce a day will provide all the benefits you need, says Kulze. This is one “superfood” where more is not better. “You have to do this one in moderation,” says Kulze.

Lastly the prevention of diseases that can impact all organs including our brain. With obesity comes the risk of heart disease, diabetes II, that can lead into further problems down the road with other systems of the human body. To get on prevention check if your body mass index is in the range it should be and if your not sure check online BMI where it is for free. If you need assistance with a good diet plan but more importantly knowing how to get in a regular routine of living a healthy life through diet, habits, balancing rest with exercise than you have come to the right site. For no fee, no donation, no hacking go to healthyusa.tsfl.com and take a peek at what we offer which is at such a reasonable price. We provide more of a reachable goal for you with having Dr. Anderson through access of his book “Dr. A’s healthy habits” with a personal coach and the foods to eat while your dieting. If you have any questions or set backs and need to converse with someone that’s what your personal coach is there for; we provide support. Take a peek go to healthusa.tsfl.com and you may just like what you see. Join me and so many others in attempting to reach the goal of getting back in the right weight for our height. I hope to hear from you.

QUOTE FOR WEDNESDAY

Jul2

“There are examples of people who have lived to 123 years of age who died with completely intact memories and no evidence of neuropathology,” said Sam Gandy, MD, PhD, director of the Center for Cognitive Health at The Mount Sinai Medical Center in New York City.

HOW TO KEEP YOUR MEMORY SHARP WITH AGE. PART II- Keeping the brain sharp as a tack.

Jul2

Ways to keep your brain sharp as a tack despite the brain shrinking as we grow older
– Get plenty of aerobic exercise, at least 20 minutes every other day,” said Professor Klemm who is the author the book Memory Power 101. People who stay physically fit tend to stay mentally sharp and hold their cognitive abilities well into their seventies and eighties. A 2012 study of 691 seniors in the journal Neurology found that seniors who reported high levels of physical activity at age 70 had less brain shrinkage at age 73 than seniors who reported less physical activity. Exercise may decrease memory loss by improving blood flow to the brain.
– Brain Exercise
Train your attentiveness and focus. The most common mental problem with aging is distractibility, which inevitably interferes with memory. An example is when you open the refrigerator door and suddenly realize you forgot what you went to the fridge for,” said Klemm. He recommends challenging your brain with games like chess or Sudoku. Dr. Gandy recommends puzzles and memory training.
– Learn a New Skill
Some research shows that learning a new language or learning to play a musical instrument may help prevent memory loss and improve cognitive abilities. A 2011 study published in the journal Neuropsychology found that people who had instrumental musical training retained their memory and had less cognitive decline with age. The study included 70 seniors between age 60 and 83. The study found that the more years of musical training a person had, the better their cognitive performance was with age.
– Be More Sociable
Klemm and Gandy agree that social engagement is important in preventing memory loss. “Social engagement, along with physical and mental stimulation, all release substances in the brain that strengthen nerve connections called synapses,” said Gandy. A 2012 study published in the journal Neuropsychology followed 952 seniors for 12 years to see if social engagement protected seniors from memory loss and decline in communication skills. They concluded that being socially active reduced these declines and that seniors who showed declines tended to become less socially engaged.
– Get Your Antioxidants
Antioxidant vitamins may benefit memory by blocking free radicals that contribute to cell aging. Over the years, some large studies have found that antioxidant vitamins C and E may protect against cognitive decline. Gandy said that vitamins could help but cautions that they only help in cases of vitamin deficiency. You can also get plenty of antioxidants naturally in your diet. “They’re in any dark-colored fruit, berry, or vegetable. Also, take vitamin D3 and resveratrol pills,” advised Klemm.
– Learn to Meditate
Stress and anxiety may decrease memory and cognitive ability, so take steps to reduce these negatives. “Take up meditation, yoga, or another type of mind-body exercise that reduces stress,” said Klemm. A 2010 study in the journal Consciousness and Cognition found that just four days of meditation training could significantly reduce anxiety and improve memory and cognition. In the study, 24 volunteers took meditation training and 25 listened to a recorded book. Both groups had improved mood, but the meditation group also had better memory, less stress, and clearer thinking.

QUOTE FOR TUESDAY

Jul1

“No matter what your brain status or age, there is much we can do to significantly improve brain functions and slow brain aging.”

Dr. Larry McCleary (Former Acting Chief, Pediatric Neurosurgery, Denver Children’s Hospital Author of The Brain Trust Program)
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Part 1 HOW TO KEEP YOUR MEMORY SHARP

Jul1

First let us look at the functions the brain has in its operations:
– Memory
Memory is probably the easiest of the cognitive domains to understand. Memory is the process through which new information about our world is encoded, stored and later retrieved by our brain cells. The ability to remember new facts and new ways of doing things is not only key to our ability to maintain independent lives, our memories are what individualizes each and everyone of us. Our personal memories of past experiences and of family and friends are valuable treasures. Sadly, these treasures are often lost or become tarnished as we age and in tragic cases, with the onset of dementia. For this reason alone, it is necessary that we continue to exercise and activate the neural networks that form our memories. It is also important that we continue to find new strategies and tools to help us form new memories.
– Focus
We live in a world of instant communication and sometimes the demands of work and family can become unbearable and seemingly never-ending. When we become mentally fatigued or over burdened we can lose our ability to prioritize, our ability to identify important information and our ability to stay on task. At home, at the office and at school, we are constantly pulled in multiple directions at the same time and losing focus and concentration can result in us failing to meet our obligations. In addition to providing our brains with the rest and relaxation it needs to operate at its best, it is also important that we engage in brain exercises that can improve our ‘mental endurance’, focus and concentration.
It is also important that we exercise this cognitive domain to find new strategies to overcome specific challenges such as ADD/ADHD. You need to provide your brain with the best and newest brain fitness tools that will improve your concentration and strengthen your mental endurance. Which can be done through games and exercises that will engage your brain and sharpen your focus and teach you new ways to stop wasting time. With stronger concentration skills, improved attention to detail, and sharper focus you can expect to live life with less confusion, less stress and a greater feeling of mental clarity. Strengthening your focus is a surefire way to improve your performance at work or at school.
– Word Skills
Language is the highly evolved human skill that enables us to effectively communicate our thoughts and emotions with the rest of the world. Language is what allows us to grow as people, to share ideas with others and to form the social bonds that bring true value and meaning to our lives. And the fabulous fact about our word skills and capacity for language is that we can continue to improve these skills over the course of our lives.
Unfortunately, on the other side of the coin is fact that our spoken and written word skills can degrade over time with out practice. I’m sure we can all remember a time during conversation when we found ourselves dumbfounded and embarrassed as we struggled to find a word stuck on the tip of our tongue. Or maybe we can remember a time when we mis-used or mis-spelled a fancy word in an important email. As we grow, it is important that we continue to expand our vocabulary, improve our language comprehension skills and find new ways to make our words mean more to the people in our lives.
You can do this through fun and effective brain fitness games and tools to help them continue to grow their capacity for language. Improving word-skills with brain fitness games and exercises is a sure fire way to increase your verbal communication confidence and reduce social anxiety.
– Coordination
From the moment we wake up in the morning until we fall asleep at night, we humans are constantly on the move! And for most of us, our ability to make purposeful, timely and accurate movements is often taken for granted as we go about our day. But the truth is that our ability to perform the seemingly infinite number of goal directed movements we make is the result of our brain precisely detecting sensory information from the world around us and integrating it with our internal motivations to accurately execute the appropriate motor commands that tell our muscles how to move.
Unfortunately, as we age, this process becomes more difficult and moving about the world can become more challenging than it once was before. For most of us, our senses tend to dull, our reaction times become a bit slower and seemingly simple motor tasks such as writing, driving our car and moving about to enjoy the things we love to do can become more difficult. For this reason, it is important that we not only exercise our muscles to maintain strength and flexibility to stay mobile, but that we also exercise the areas of our brain that are involved in coordinating our movements.
You need to provide yourself with fun and challenging brain fitness tools that will help improve your sensory perception, manual dexterity, spatial awareness and precision of movement. By doing you can continue to make the most of your independent lifestyle.
– Critical Thinking
Critical thought can also be referred to as our brain’s ‘executive function’. And as such, we can think of our critical thinking skills, as the analysis tools used by the CEO of our brain.
Critical thinking skills are the tools we use to objectively analyze information, recognize patterns, follow logical rules, strategize, and solve problems. It is also the brain function that provides us with the ability to form the complex chronological and spatial plans we use to navigate our lives. Everyday we use our critical thinking skills to objectively analyze the world we live and thrive as individuals.
Along with Language, higher order critical thinking skills are what separate us humans from the rest of the Animal Kingdom. And anatomically speaking, the parts of our brain that allows us to think critically reside in the most highly evolved parts of our brain, the frontal and temporal lobes of the cortex. Sadly, it is most often our critical thinking skills that decline with age-related dementia. Our critical thinking skills also need to be fostered at an early age and throughout our lives in order for our brains to operate at their best.
Fortunately, research investigating the phenomenon of neuroplasticity has taught us that we can actually change the way our brains are wired. By engaging in intellectually stimulating activities and by taking on cognitive challenges we actually have the ability to strengthen our critical thinking skills and improve our executive function. But if we want to enhance our critical thinking skills globally, it is important that we exercise our executive functions individually and as a whole. For example, it is important to engage in a variety of different brain exercise designed to improve deductive reasoning, logical reasoning, pattern recognition skill, strategic decision-making skill and the efficiency of our brain’s ability to process information.
By taking a ‘whole- body approach’ and incorporating brain fitness into your daily routines you will be making the lifestyle changes needed to sharpen your minds and reduce your risk of dementia.
Since the human brain peaks in size at about age 20 and then starts to shrink, you might think that by age 70 or 80, you’d be lucky to remember your name. The good news is that memory loss is not inevitable. “There are examples of people who have lived to 123 years of age who died with completely intact memories and no evidence of neuropathology,” said Sam Gandy, MD, PhD, director of the Center for Cognitive Health at The Mount Sinai Medical Center in New York City.

QUOTE FOR MONDAY

Jun30

“COPD—the number 3 killer in the nation—is almost always caused by smoking. Smoking accounts for as many as 9 out of 10 COPD-related deaths.”

Centers for disease and prevention

Control Your Weight As You Quit Smoking

Jun30

Not everyone gains weight when they stop smoking On average, people who quit smoking gain only about 10 pounds You are more likely to gain weight when you stop smoking especially if you stop smoking when you have smoked for 10 to 20 years or smoked one or more packs of cigarettes a day. You can control life. Although you might gain a few pounds, remember you have stopped smoking and taken a big step towards a healthier life.
What causes weight gain after quitting? When nicotine, a chemical n cigarette smoke, leaves your body, you may experience: Short-term weight gain. The nicotine kept your body weight low, and when you quit smoking your body returns to the weight it would have been had you never smoked.
You might gain 3-5 pounds due to water retention during the first week after quitting.
A need for fewer calories when quitting to smoke. After you stop smoking, you may use fewer calories than when you were smoking.
Will this weight gain hurt your health?
The health risks of smoking are far greater than the risks of gaining 5 to 10 pounds. Smoking causes more than 400,000 deaths each year in the United States. You would have to gain 100 to 150 lbs after quitting to make your health as high as when you smoked. The health risks of smoking and the benefits of quitting are listed below.
The Health Risks of Smoking
**Your Heart Rate Increases
**You expose yourself to some 4000 chemicals in cigarette smoke and 40 of these chemicals cause cancer.
**You are much more likely to get lung cancer compared to a nonsmoker. Men are 22 times more likely to develop lung cancer, while women who smoke are 12 times more likely.
**You are twice as likely to have a heart attack as a nonsmoker.
**You increase your risk for heart attack as a nonsmoker.
**You increase your risk for heart disease, stroke, some types of cancer (lung especially), emphysema, chronic bronchitis, and other lung diseases.

The Benefits of Quitting
When you quit smoking your body begins to heal from the effects of the nicotine within 12 hours after your last cigarette.
Your heart and lungs start repairing the damage caused by cigarette smoke.
You breathe easier and your smoker’s cough starts to go away.
You lower your risk for illness and death from heart disease, stroke, chronic bronchitis, emphysema, lung cancer, and other types of cancer.
You contribute to cleaner air, especially for children who are at risk for illnesses because they breathe others cigarette smoke.
Adapted from the National Cancer Institute’s “Smoking:Facts and Tips for Quitting”

QUOTE FOR THE WEEKEND

Jun28

“People who care about animals tend to care about people. They don’t care about animals to the exclusion of people. Caring is not a finite resource and, even more than that, it’s like a muscle: the more you exercise it, the stronger it gets.”

Jonathan Safran Foer (born February 21, 1977) is a writer. … nonfiction titled Eating Animals While Foer’s works have been released to … 21 KB (3,107 words) – 02:35, 23 September 2013)

Part 2 How to keep a healthy muscular system and why.

Jun28

As we get older the tissue that comprises everyone’s muscular system decreases in size and relative strength. When muscle fibers die they are replaced by FATTY TISSUE. This makes the movement of muscles more difficult.
You want to know if this can be prevented? Well YES, it can!

The good news is that the effects of this normal declining or atrophying in the muscular system when getting older can be decreased in the severity by exercising regularly. The sooner you get in a regular plan of doing it the easier it will be as you grow older. By staying active always in your years of living you will continue to be muscle toned and build new muscles as well as keep your muscular system happy and healthy with not allowing it to become atone (loose in tonicity of the muscle=little strength if any). So you don’t have to be 15 or 20 or 30 or 40 years old to start this. The longer you hold off on some form of exercise (mild to moderate to intense) the longer it takes to tolerate it and adapt to this being a part of your daily living. Like anything else for most; it may not be easy at first but in time whatever exercise you choose 3x, 5x, or even daily the sooner you will love it and want it in your life. It can range from belly dancing, to gym workouts, to fast walking, to racquetball, to swimming or hiking. Anything beats sitting most of the day or sitting behind a desk for work hours than coming home for dinner followed by TV than sleep. According to the American College of Sports Medicine, most individuals should be doing moderate aerobic activity four or more days a week for at least 30 minutes at a time. Aerobic exercise can be defined as that which engages your heart and lungs, so a leisurely walk won’t do it. Keeping your muscles healthy aerobically should also be fun and can be done with others. Hiking is a great example of such an enjoyable activity since walking hills force both big and small muscles to optimally utilize oxygen.

It is much easier than you think. If you are overweight think about getting into your therapeutic body mass index of weight that can take 6 months to even less or for some take a year up to two years. Whatever time it takes to get in your therapeutic range it’s worth the while in getting yourself at a weight that allows you to start exercising=being active. When you reach that point in life it allows you to do so much more with your life than sit on the side lines but instead play on the field with a big view of more enjoyment and activity. Anyone can do it; you just need to have the power and perseverance. The ending results are worth it for one person only, YOU but it will give people around you a positive impact as well. If you have a condition that doesn’t allow you to do the types of activity that I mentioned earlier there is always home remedies from treadmills, using dumb bells in light weight lifting (2.5lbs. to 20lb.), sit ups, just walking around the yard or block or using the pool you may have doing laps. You can figure it out with the help of asking your doctor (For people with any disease/illness or condition it is recommended to go to the physician first to get clearance in getting activities that you’re allowed to do). Always a health fitness coach could give direction but not replace a doctor for clearance in activity).
The foods that will help your muscular system in staying healthy: Eating well on a consistent basis is also essential in maintaining healthy muscles. The National Institute of Heath recommends you should eat 6 small meals a day. All meals being at the same level of calories, carbohydrates, protein, fat, and sugars (fairly low) excluding your one meal out of the 6 meals being high in protein (lean meats and more green vegetables primarily. These meals are 3 hours apart. By doing this you keep your sugar level at a steady rate (no peaks in sugar level). Keeping your glucose (sugar) level steady you prevent fat storage occurring. When we have too much sugar left in the bloodstream, that we got after digestion of a meal, first we use up any sugar that was transferred into our bloodstream as fuel but by absorbing it into our tissues for the energy but when we have used all the sugar we needed at that point and still have extra glucose (due to a large meal) the extra sugar in the blood gets stored somewhere in the body equaling fat storage that equals weight gain. Eat 2 or 3 moderate to large meals a day you’ll always run into this problem (extra sugar being stored in your body). To prevent this from happening you eat 6 small healthy meals a day which are lower in calories, carbs, fat and sugars including the portions, that’s the logic. Know that all carbohydrates, all sugars (calories) with certain fats when entering the stomach after eating break down into further simple or complex sugars. Than they transfer into the bloodstream when digestion is done in the stomach=more sugar than just the amount that is present on the back of the container, regarding the food that you’re eating at that time. The 6 healthy meals a day are not saying 6 big macs or small whoppers. I am talking about healthy foods eaten by the 4 food groups. In making your muscles healthier begin to make better choices with each meal. Seek to replace saturated fats and refined sugars with healthy fish (high protein) but not daily (have it 2 to 3 times a week) and fiber based foods (daily). Other suggestions include eating your first meal of the day within 30 minutes after waking up. Lastly and very important drink water (at least eight glasses a day or if possible 2 to 3 liters a day). Drinking this much helps your muscles in doing their function better, they move easier (think of the fluid helping the muscle in not drying out which allows the muscle to function better in range of motion).
Health habits are important. Unhealthy habits that have that an impact on your muscles is:
-Stress, which can be brutal for your entire body systems including your muscular system. Having emotional stress places an inordinate amount of demand on your muscles. Ways to conquer the stress is relaxation therapy (ex. Next time you have an emotional stress (angry to sad) focus and sit back with take 10 deep breaths, tired after work go to bed earlier about ½ hr. to an hour and play soft music to fall off to sleep, still not working than do EXERCISE-it tires your stress and eat healthy foods not junk).
-Poor diet: To build muscle and lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats properly portioned for your meals. Eating a protein helps build and maintain your muscles. It also helps fat loss because protein has a higher thermic effect than carbohydrates or fats.
There is not just one food to eat or one type of exercise to do or one healthy habit to perform that will keep you healthy, there are choices. Come onto my website which is no fee, no charge, no hacking, it will just let you check us out to look further in understanding how to take a shape for your life with Dr. Anderson and even myself as your health coach in helping you learn what a healthier diet is using with all 4 food groups in 6 meals, with knowing the exercise right for you and what healthier habits are for a better muscular system and overall life. It allows you to make all the decisions in what you want to do regarding what to eat (diet), exercise/activity, and what healthy habits you want to add in your life. We just provide the information and healthy foods in your diet and you decide if you want them. I happen to eat them 5 times out of the day with one meal being my meat or fish (high protein) and vegetable (lean and green). You make all the choices, like I do. Wouldn’t you want to be stronger, more active, with less disease/illness for yourself and for even others throughout the nation including the future generations? Well than click on over to healthyusa.tsfl.com and take a look with what Dr. Anderson and myself can provide for you. I have been in the health care system over 25 years as a Registered Nurse and I know you or anyone will benefit from this information (I lost over 20lbs. so far). Take a peek.