Showing posts with label worst. Show all posts
Showing posts with label worst. Show all posts
This Best Worst Drinks He to Lose Weight
Thursday, May 1, 2014
When trying to lose weight, most people only pay attention to the food consumed. In fact, the drinks you drink also affect weight.
Drinks were also influential in reducing weight by increasing metabolism, control appetite and reduce calorie intake.
Here are some of the best and worst beverages for weight loss, as quoted from Onlymyhealth:
Best drinks
1. Green tea
This is the best drink for people who can not do without caffeine every day. Some compounds found in green tea causes weight loss. Green tea has a beneficial effect on your metabolism which helps in absorbing fat from the body. Drink green tea twice a day.
2. Vegetable juice
Pennsylvania State University conducted a study on the effects of vegetable juice on ones caloric intake. Found that a glass of vegetable juice before meals will help to eat 135 fewer calories.
3. Coconut water
It is so good to speed up metabolism and provide energy that can be used in the exercise to burn calories. Coconut water contains many electrolytes that increase the rate of metabolism. Make sure you avoid additional flavoring and sugar.
4. Yoghurt
If you put a lot of yogurt in smoothies, calcium contained in it helps to burn body fat and abdominal fat in particular. These are the findings of a study conducted by the University of Tennessee. Greek yogurt is a healthy choice to make weight loss.
5. Fruit juice
Fruit juices can not help to reduce calorie intake so much, but nutrients such as vitamins and anti oxide contained in fruit juice makes it a good choice, especially as a replacement for sugary soda.
Worst drinks
1. Soda
Soda has a lot of empty calories you do not need. Even diet soda does not help in weight loss, the effect is only temporary.
2. Energy drinks
Energy drinks used by athletes also full of calories. Added nutrients in it are available in other low-carb drinks.
3. Fancy coffee
Coffee with a little sugar and skim milk may not be so bad but that added to the whipped cream, ice cream and lots of sugar gives you more calories.
4. Beer
One glass of beer contains about 150 calories and usually people drink more than 2 servings. This is not good for you who want to lose weight.
5. Full cream milk
This drink is not a healthy choice for you. Cream contains a lot of calories that hinder weight loss.
Drinks were also influential in reducing weight by increasing metabolism, control appetite and reduce calorie intake.
Here are some of the best and worst beverages for weight loss, as quoted from Onlymyhealth:
Best drinks
1. Green tea
This is the best drink for people who can not do without caffeine every day. Some compounds found in green tea causes weight loss. Green tea has a beneficial effect on your metabolism which helps in absorbing fat from the body. Drink green tea twice a day.
2. Vegetable juice
Pennsylvania State University conducted a study on the effects of vegetable juice on ones caloric intake. Found that a glass of vegetable juice before meals will help to eat 135 fewer calories.
3. Coconut water
It is so good to speed up metabolism and provide energy that can be used in the exercise to burn calories. Coconut water contains many electrolytes that increase the rate of metabolism. Make sure you avoid additional flavoring and sugar.
4. Yoghurt
If you put a lot of yogurt in smoothies, calcium contained in it helps to burn body fat and abdominal fat in particular. These are the findings of a study conducted by the University of Tennessee. Greek yogurt is a healthy choice to make weight loss.
5. Fruit juice
Fruit juices can not help to reduce calorie intake so much, but nutrients such as vitamins and anti oxide contained in fruit juice makes it a good choice, especially as a replacement for sugary soda.
Worst drinks
1. Soda
Soda has a lot of empty calories you do not need. Even diet soda does not help in weight loss, the effect is only temporary.
2. Energy drinks
Energy drinks used by athletes also full of calories. Added nutrients in it are available in other low-carb drinks.
3. Fancy coffee
Coffee with a little sugar and skim milk may not be so bad but that added to the whipped cream, ice cream and lots of sugar gives you more calories.
4. Beer
One glass of beer contains about 150 calories and usually people drink more than 2 servings. This is not good for you who want to lose weight.
5. Full cream milk
This drink is not a healthy choice for you. Cream contains a lot of calories that hinder weight loss.
Worst Foods in Your Fridge
Saturday, March 29, 2014
10 unhealthy foods that are probably lurking in your rigerator or freezer right now.
You know youre courting nutritional disaster if you order the fettuccine Alfredo or double bacon cheeseburger when youre eating out. But what about unhealthy foods right in your own rigerator? If youre like most of us, it probably holds some basic food products that are adding extra calories, salt, fat, and/or sugar to your everyday diet -- perhaps without you even realizing it.
To make my top 10 list of unhealthiest foods, the products had to be commonplace, and they had to be high in trans fats, saturated fat, sugar, and/or salt. Heres my list:
1. Mayonnaise
Its white, its goopy -- and its really easy for the calories and grams of fat to add up when youre slathering on the mayonnaise.
The truth is that regular mayo isnt too bad, if youre talking about a teaspoon or two. But most mayo users spread it on thicker than that. And if youre a true mayonnaise lover, you can rack up 360 calories and 40 grams of fat in a 1/4-cup serving.
Mayo maniacs have three better option: they can use a lower-calorie condiment instead of mayonnaise (mustard, BBQ sauce, salsa chili, or taco sauce); they can switch to a light mayonnaise (35 calories and 3.5 grams of fat per tablespoon); or they can pare down their portion of real mayonnaise to a couple of teaspoons (contributing 60 calories and 6.7 grams of fat).
2. Soda and Other Sweet Drinks
Sugary drinks are everywhere. Not only are they standard fare in restaurants and vending machines, but the drinks sold in supermarkets are usually sweetened as well (bottled teas, fruit drinks, sports and energy drinks, etc.).
Sweetened beverages are the epitome of "empty calories." Soda, sweet tea, and fruit drinks generally contribute no nutrients, but plenty of calories. And recent research suggests that we dont tend to compensate by eating less when we drink sweet drinks --- so these are truly "extra" calories.
Plain water is best for hydrating the body, and should make up most of what we drink each day. But there are several beverages without calories, like green and black teas, that not only hydrate but contribute healthy antioxidants. And while skim or 1% milk has some calories, it also has key nutrients, such as calcium, vitamin D, B-12, potassium, and magnesium.
3. Alcoholic Beverages
Not only is it possible to overconsume and abuse alcohol, but from a nutritional perspective, there are definitely better beverages you can have in your fridge.
Alcohol calories are empty calories because the body cant use them as energy. The liver is forced to break alcohol down into fatty acids, which then accumulate in the liver. In fact, fat accumulation can be seen in the liver after a single night of heavy drinking. Liver cells and brain cells actually die with excessive exposure to alcohol.
And then there are the calories. One glass of wine (8 ounces) has around 170 calories and a bottle of beer (12 ounces) has 150. Each 1 and 1/2-ounce shot of liquor (gin, rum, vodka, whiskey) has about 105 calories, not including any soda or mixers you might drink along with it.
Less is more when it comes to alcohol. If youre going to imbibe, do so in moderation. At parties or happy hours, instead of alcoholic drinks consider drinking mineral or soda water with a wedge of lemon or lime; hot or iced coffee or tea; or diet soft drinks in moderation.
4. Processed Lunch Meat
Lunch meats, including deli cold cuts, bologna, and ham, make the unhealthy list because they contain lots of sodium and sometimes fat, as well as some preservatives like nitrites.
Processed meat -- defined as any meat preserved by smoking, curing, or salting or with the addition of chemical preservatives -- is linked to an increased risk of colon cancer, according to the American Institute for Cancer Research. Some experts suspect that certain substances used as preservatives in processed meats may change into cancer-causing compounds in the body.
Further, the sodium in one small serving of lunch meat (one slice of bologna or five slices of salami) ranges from 310 to 480 milligrams. A diet high in sodium is thought to increase the risk of high blood pressure, a major cause of heart disease and stroke.
What should you eat instead? You eliminate the sodium and preservatives and get straight to the protein, vitamins, and minerals when you use freshly roasted and sliced turkey, chicken, or roast beef in your sandwiches. Roast your own, or look for deli brands low in nitrates and sodium.
5. Hot Dogs and Sausage
Also part of the "processed meat" category, hot dogs and sausage are a staple in many a rigerator. Many people turn to them for a quick dinner entree or, in the case of sausage, as a featured food at breakfast or brunch.
Hot dogs and sausage tend to contain lots of sodium (520-680 milligrams per 2-ounce serving) and fat (up to 23 grams total fat and 7 grams saturated fat per serving). Most Americans take in more than double the recommended amount of sodium recommended, according to CDC statistics.
Its a good idea to substitute lower-fat and lower-sodium meats, such as roasted poultry, pork tenderloin, roast beef, and shrimp for frankfurters and sausage in meals and recipes. Even grilled vegetables such as portabella mushrooms, eggplant, or roasted red pepper will often suffice.
But if its got to be a frankfurter or sausage, consider the lower-fat options available in most supermarkets, such as "light" franks, turkey kielbasa, or soy-based sausage substitutes. They may not be much lower in sodium than traditional products, but the amounts of total and saturated fat are often cut in half.
6. Whole-Milk Products
While dairy products contain protein, calcium, B-12, and riboflavin, whole-milk products also have ample amounts of fat and cholesterol. If you drink 16 ounces of whole milk a day, for example, it adds up to 1,904 calories, 105 grams of total fat, 59.5 grams saturated fat, and 315 milligrams of cholesterol in a weeks time.
The good news is that lower-fat options are available for most dairy products, be it milk, cheese, yogurt, cottage cheese, or cream cheese.
7. Gourmet Ice Cream
In many an American freezer, youll find a pint of gourmet ice cream or a box of decadent ice cream bars, thanks to Ben & Jerry or Haagen-Dazs.
Even if you stick to the modest 1/2 cup serving size suggested on the box, it can send your daily totals of saturated fat, total fat, and calories into overload. A serving of Ben & Jerrys Chocolate Chip Cookie Dough, for example, has 260 calories, 14 grams of fat, 9 grams saturated fat, 65 milligrams cholesterol, and 23 grams sugar. One-half cup of Haagen-Dazs White Chocolate Raspberry Truffle will give you 290 calories, 16 grams fat, 9 grams saturated fat, 90 milligrams cholesterol, and 27 grams sugar. And a more typical serving for most of us is one cup, which doubles the totals for fat, calories, cholesterol and sugar.
Instead, try some of the great-tasting lower-fat, lower-sugar and lower-calorie ice cream options you can find in any supermarket. The light version of Safeway brand Mint Chocolate Chip, for example, drops the calories to 120, fat to 4.5 grams, saturated fat to 3.5 grams, and sugar to 14 grams for a 1/2-cup serving. For an even healthier dessert, enjoy some fresh fruit with plain yogurt.
8. Creamy Salad Dressing
How many bottles of creamy salad dressing are sitting in your rigerator? The standard rigerator fare includes ranch, Thousand Island, and/or blue cheese.
Each two-tablespoon serving of these traditional creamy dressings adds about 120 calories, 12 grams of fat, 2.5 grams saturated fat, and 380 milligrams of sodium to your salad. Heres the worst part though: most people drizzle on double this amount of dressing (1/4 cup).
So aim for downsizing to a two-tablespoon serving. You might also find some lighter dressings that you enjoy. Try Newmans Own Lowfat Sesame Ginger or Kens Lite Raspberry Walnut Vinaigrette, which offer fewer calories and less fat.
9. Stick Butter or Margarine
If it can hold its shape in stick form, your butter or margarine is probably high in saturated fat, because its the saturated fat that makes fats more solid at room temperature. In years past, most margarine also contributed high amounts of unhealthy trans fat, though many have been ormulated.
9. Stick Butter or Margarine continued...
Its easier to use more stick margarine or butter than you think because its firm texture makes it difficult to spread lightly on food. And each tablespoon will give you 100 calories and 11 grams of fat. While butter has 7 grams of saturated fat per tablespoon, stick margarines have 2 grams saturated fat and 1.5 grams trans fats per tablespoon.
Switching to canola oil or olive oil in your cooking and baking when possible is the best option because these are "smart" fats -- rich in mono- and polyunsaturated fat. But if you need a spreadable fat on the table or in a recipe, try a reduced-fat margarine with no trans fat and low amounts of saturated fat. If only butter will do, use whipped butter instead. Its easier to spread lightly, and cuts the calories, fat, and saturated fat by a third.
10. Frozen French Fries
Potato side dishes such as hash browns, French fries, or tater tots are popular accompaniments for breakfast, lunch, and dinner. Most American freezers have a bag of frozen potato products ready to bake with a moments notice.
Just one small serving (3 ounces) of some popular potato products, like criss-cut French fries, tater tots, or curly fries, contains 8 to11 grams of total fat, around 3 grams of saturated fat, 390 to 540 milligrams sodium, and about 190 calories. And many potato lovers eat double this amount in one sitting.
Your best bet is to eat unprocessed potatoes, like baked potatoes or roasted red potatoes, because they give you all the nutrients of potatoes without added fat, saturated fat or sodium. Some frozen hash browns contain no added fat, so look for zero-fat grams on the label. If you need frozen French fries, the steak fries are often the lowest-fat option, but check the label to be sure.
You know youre courting nutritional disaster if you order the fettuccine Alfredo or double bacon cheeseburger when youre eating out. But what about unhealthy foods right in your own rigerator? If youre like most of us, it probably holds some basic food products that are adding extra calories, salt, fat, and/or sugar to your everyday diet -- perhaps without you even realizing it.
To make my top 10 list of unhealthiest foods, the products had to be commonplace, and they had to be high in trans fats, saturated fat, sugar, and/or salt. Heres my list:
1. Mayonnaise
Its white, its goopy -- and its really easy for the calories and grams of fat to add up when youre slathering on the mayonnaise.
The truth is that regular mayo isnt too bad, if youre talking about a teaspoon or two. But most mayo users spread it on thicker than that. And if youre a true mayonnaise lover, you can rack up 360 calories and 40 grams of fat in a 1/4-cup serving.
Mayo maniacs have three better option: they can use a lower-calorie condiment instead of mayonnaise (mustard, BBQ sauce, salsa chili, or taco sauce); they can switch to a light mayonnaise (35 calories and 3.5 grams of fat per tablespoon); or they can pare down their portion of real mayonnaise to a couple of teaspoons (contributing 60 calories and 6.7 grams of fat).
2. Soda and Other Sweet Drinks
Sugary drinks are everywhere. Not only are they standard fare in restaurants and vending machines, but the drinks sold in supermarkets are usually sweetened as well (bottled teas, fruit drinks, sports and energy drinks, etc.).
Sweetened beverages are the epitome of "empty calories." Soda, sweet tea, and fruit drinks generally contribute no nutrients, but plenty of calories. And recent research suggests that we dont tend to compensate by eating less when we drink sweet drinks --- so these are truly "extra" calories.
Plain water is best for hydrating the body, and should make up most of what we drink each day. But there are several beverages without calories, like green and black teas, that not only hydrate but contribute healthy antioxidants. And while skim or 1% milk has some calories, it also has key nutrients, such as calcium, vitamin D, B-12, potassium, and magnesium.
3. Alcoholic Beverages
Not only is it possible to overconsume and abuse alcohol, but from a nutritional perspective, there are definitely better beverages you can have in your fridge.
Alcohol calories are empty calories because the body cant use them as energy. The liver is forced to break alcohol down into fatty acids, which then accumulate in the liver. In fact, fat accumulation can be seen in the liver after a single night of heavy drinking. Liver cells and brain cells actually die with excessive exposure to alcohol.
And then there are the calories. One glass of wine (8 ounces) has around 170 calories and a bottle of beer (12 ounces) has 150. Each 1 and 1/2-ounce shot of liquor (gin, rum, vodka, whiskey) has about 105 calories, not including any soda or mixers you might drink along with it.
Less is more when it comes to alcohol. If youre going to imbibe, do so in moderation. At parties or happy hours, instead of alcoholic drinks consider drinking mineral or soda water with a wedge of lemon or lime; hot or iced coffee or tea; or diet soft drinks in moderation.
4. Processed Lunch Meat
Lunch meats, including deli cold cuts, bologna, and ham, make the unhealthy list because they contain lots of sodium and sometimes fat, as well as some preservatives like nitrites.
Processed meat -- defined as any meat preserved by smoking, curing, or salting or with the addition of chemical preservatives -- is linked to an increased risk of colon cancer, according to the American Institute for Cancer Research. Some experts suspect that certain substances used as preservatives in processed meats may change into cancer-causing compounds in the body.
Further, the sodium in one small serving of lunch meat (one slice of bologna or five slices of salami) ranges from 310 to 480 milligrams. A diet high in sodium is thought to increase the risk of high blood pressure, a major cause of heart disease and stroke.
What should you eat instead? You eliminate the sodium and preservatives and get straight to the protein, vitamins, and minerals when you use freshly roasted and sliced turkey, chicken, or roast beef in your sandwiches. Roast your own, or look for deli brands low in nitrates and sodium.
5. Hot Dogs and Sausage
Also part of the "processed meat" category, hot dogs and sausage are a staple in many a rigerator. Many people turn to them for a quick dinner entree or, in the case of sausage, as a featured food at breakfast or brunch.
Hot dogs and sausage tend to contain lots of sodium (520-680 milligrams per 2-ounce serving) and fat (up to 23 grams total fat and 7 grams saturated fat per serving). Most Americans take in more than double the recommended amount of sodium recommended, according to CDC statistics.
Its a good idea to substitute lower-fat and lower-sodium meats, such as roasted poultry, pork tenderloin, roast beef, and shrimp for frankfurters and sausage in meals and recipes. Even grilled vegetables such as portabella mushrooms, eggplant, or roasted red pepper will often suffice.
But if its got to be a frankfurter or sausage, consider the lower-fat options available in most supermarkets, such as "light" franks, turkey kielbasa, or soy-based sausage substitutes. They may not be much lower in sodium than traditional products, but the amounts of total and saturated fat are often cut in half.
6. Whole-Milk Products
While dairy products contain protein, calcium, B-12, and riboflavin, whole-milk products also have ample amounts of fat and cholesterol. If you drink 16 ounces of whole milk a day, for example, it adds up to 1,904 calories, 105 grams of total fat, 59.5 grams saturated fat, and 315 milligrams of cholesterol in a weeks time.
The good news is that lower-fat options are available for most dairy products, be it milk, cheese, yogurt, cottage cheese, or cream cheese.
7. Gourmet Ice Cream
In many an American freezer, youll find a pint of gourmet ice cream or a box of decadent ice cream bars, thanks to Ben & Jerry or Haagen-Dazs.
Even if you stick to the modest 1/2 cup serving size suggested on the box, it can send your daily totals of saturated fat, total fat, and calories into overload. A serving of Ben & Jerrys Chocolate Chip Cookie Dough, for example, has 260 calories, 14 grams of fat, 9 grams saturated fat, 65 milligrams cholesterol, and 23 grams sugar. One-half cup of Haagen-Dazs White Chocolate Raspberry Truffle will give you 290 calories, 16 grams fat, 9 grams saturated fat, 90 milligrams cholesterol, and 27 grams sugar. And a more typical serving for most of us is one cup, which doubles the totals for fat, calories, cholesterol and sugar.
Instead, try some of the great-tasting lower-fat, lower-sugar and lower-calorie ice cream options you can find in any supermarket. The light version of Safeway brand Mint Chocolate Chip, for example, drops the calories to 120, fat to 4.5 grams, saturated fat to 3.5 grams, and sugar to 14 grams for a 1/2-cup serving. For an even healthier dessert, enjoy some fresh fruit with plain yogurt.
8. Creamy Salad Dressing
How many bottles of creamy salad dressing are sitting in your rigerator? The standard rigerator fare includes ranch, Thousand Island, and/or blue cheese.
Each two-tablespoon serving of these traditional creamy dressings adds about 120 calories, 12 grams of fat, 2.5 grams saturated fat, and 380 milligrams of sodium to your salad. Heres the worst part though: most people drizzle on double this amount of dressing (1/4 cup).
So aim for downsizing to a two-tablespoon serving. You might also find some lighter dressings that you enjoy. Try Newmans Own Lowfat Sesame Ginger or Kens Lite Raspberry Walnut Vinaigrette, which offer fewer calories and less fat.
9. Stick Butter or Margarine
If it can hold its shape in stick form, your butter or margarine is probably high in saturated fat, because its the saturated fat that makes fats more solid at room temperature. In years past, most margarine also contributed high amounts of unhealthy trans fat, though many have been ormulated.
9. Stick Butter or Margarine continued...
Its easier to use more stick margarine or butter than you think because its firm texture makes it difficult to spread lightly on food. And each tablespoon will give you 100 calories and 11 grams of fat. While butter has 7 grams of saturated fat per tablespoon, stick margarines have 2 grams saturated fat and 1.5 grams trans fats per tablespoon.
Switching to canola oil or olive oil in your cooking and baking when possible is the best option because these are "smart" fats -- rich in mono- and polyunsaturated fat. But if you need a spreadable fat on the table or in a recipe, try a reduced-fat margarine with no trans fat and low amounts of saturated fat. If only butter will do, use whipped butter instead. Its easier to spread lightly, and cuts the calories, fat, and saturated fat by a third.
10. Frozen French Fries
Potato side dishes such as hash browns, French fries, or tater tots are popular accompaniments for breakfast, lunch, and dinner. Most American freezers have a bag of frozen potato products ready to bake with a moments notice.
Just one small serving (3 ounces) of some popular potato products, like criss-cut French fries, tater tots, or curly fries, contains 8 to11 grams of total fat, around 3 grams of saturated fat, 390 to 540 milligrams sodium, and about 190 calories. And many potato lovers eat double this amount in one sitting.
Your best bet is to eat unprocessed potatoes, like baked potatoes or roasted red potatoes, because they give you all the nutrients of potatoes without added fat, saturated fat or sodium. Some frozen hash browns contain no added fat, so look for zero-fat grams on the label. If you need frozen French fries, the steak fries are often the lowest-fat option, but check the label to be sure.
Worst foods to avoid for your brain health
Thursday, January 23, 2014
If you want to make the right decisions in confusing times The right foods are a kind of clean-burning fuel for your body’s biggest energy hog: Your brain. We’ve covered some of the best foods for your brain in our previous article, but equally important is what foods to avoid. In this article we will share insights into how to protect your brain health and even prevent Alzheimer’s disease using a key dietary strategy…
First of all we would like to say "A Healthy Lifestyle Equals a Healthy Brain" researchers explain, Your brain is not “programmed” to shrink and fail as a matter of course as you age. We now know that every activity in which you engage be it exercise, the foods you eat, the supplements you take, your personal relationships, your emotional state, your sleep patterns all of these factors dramatically influence your genetic expression from moment to moment. And this, in turn, influences your overall health and risk of disease.
Certain lifestyle strategies that promote neurogenesis and regrowth of brain cells include the following..
All of these strategies target brain-derived neurotrophic factor, which promotes brain cell growth and connectivity increasing your brain power.
Second thing you should watch very caully what goes in your gut. According to Experts, much of our current brain diseases, stems from the fact that we are contaminating our immune systems with proteins to which the human immune system has never been previously exposed to in the history of mankind. So here is a list of some foods you should watch.....
1) Gluten (MSG)
Gluten sensitivity is involved in most chronic disease, including those affecting the brain, because of how gluten affects your immune system. Unfortunately, many people, including physicians, still believe that if you don’t have celiac disease, gluten is fair game and you can eat as much of it as you like.
However, virtually all of us are affected to some degree.This is because when we eat gluten we all produce zonulin in the intestine, because of which Gluten proteins, makes your gut more permeable, which allows undigested proteins and gut contents such as bacteria to get into your bloodstream that would otherwise have been excluded.
Once gluten upregulates permeability in your gut, it then becomes “leaky” and all manner of previously excluded proteins—including casein and other dairy proteins—have direct access to your bloodstream, thereby challenging your immune system and contributing to the loss of self-tolerance, resulting in inflammation and autoimmunity.
2) Energy drinks/ excessive intake of caffeineCaffeine is a stimulant, so it can increase alertness. By encouraging the production of adrenaline (which is linked to our fight-or-flight lex), caffeine can improve productivity and concentration. Ever heard of the concept “too much of a good thing”? You did...OK
Caffeine works by competing with adenosine, a chemical produced by the brain. Normally, adenosine binds to receptors to slow down nerve cell activity, but caffeine takes adenosine’s place, preventing it from doing its job at these locations in the brain. As a result, the activity of these nerve cells increases. This affects several parts of the body, including our central nervous system, the kidneys, muscles and the cardiovascular system.
Caffeine starts working as soon as 15 minutes after consumption. It takes about six hours for half of the total caffeine consumed to be eliminated from the body. Sleep is reboot time for your mental computer, and you don’t want to mess with it.
First of all we would like to say "A Healthy Lifestyle Equals a Healthy Brain" researchers explain, Your brain is not “programmed” to shrink and fail as a matter of course as you age. We now know that every activity in which you engage be it exercise, the foods you eat, the supplements you take, your personal relationships, your emotional state, your sleep patterns all of these factors dramatically influence your genetic expression from moment to moment. And this, in turn, influences your overall health and risk of disease.
Certain lifestyle strategies that promote neurogenesis and regrowth of brain cells include the following..
- Exercise. Physical activity produces biochemical changes that strengthen and renew not only your body but also your brain—particularly areas associated with memory and learning.
- Reduce overall calorie consumption, including intermittent fasting.
- Reduce carbohydrate consumption, including sugars and grains.
- Increase healthy fat consumption.
- Increase your omega-3 fat intake and reduce consumption of damaged omega-6 fats (think processed vegetable oils) in order to balance your omega-3 to omega-6 ratio. I per krill oil to fish oil here, as krill oil also contains astaxanthin, which appears to be particularly beneficial for brain health.
All of these strategies target brain-derived neurotrophic factor, which promotes brain cell growth and connectivity increasing your brain power.
Second thing you should watch very caully what goes in your gut. According to Experts, much of our current brain diseases, stems from the fact that we are contaminating our immune systems with proteins to which the human immune system has never been previously exposed to in the history of mankind. So here is a list of some foods you should watch.....
1) Gluten (MSG)
Gluten sensitivity is involved in most chronic disease, including those affecting the brain, because of how gluten affects your immune system. Unfortunately, many people, including physicians, still believe that if you don’t have celiac disease, gluten is fair game and you can eat as much of it as you like.
However, virtually all of us are affected to some degree.This is because when we eat gluten we all produce zonulin in the intestine, because of which Gluten proteins, makes your gut more permeable, which allows undigested proteins and gut contents such as bacteria to get into your bloodstream that would otherwise have been excluded.
Once gluten upregulates permeability in your gut, it then becomes “leaky” and all manner of previously excluded proteins—including casein and other dairy proteins—have direct access to your bloodstream, thereby challenging your immune system and contributing to the loss of self-tolerance, resulting in inflammation and autoimmunity.
2) Energy drinks/ excessive intake of caffeine
If you "over do" on caffeine—too many cups, a jolt of caffeine from the late afternoon onward, a Red Bull cocktail—it can mess with your shuteye schedule.
Caffeine starts working as soon as 15 minutes after consumption. It takes about six hours for half of the total caffeine consumed to be eliminated from the body. Sleep is reboot time for your mental computer, and you don’t want to mess with it.
3) Unripe and unready fruits
Some fruits like blueberries contain antioxidants which protect the brain from free-radical damage and cut your risk of Alzheimer’s and Parkinson’s diseases. Unripened fruit is highly acidic and has a sour taste, which can overwork your digestion and leave you with a stomach complaint. Here’s a cool tip: if your favorite berries are out of season, buy them frozen. The freezer locks in peak flavor and nutrients, so the berries’ antioxidant capacity is maxed out.
So next time watch what you gobble.
Some fruits like blueberries contain antioxidants which protect the brain from free-radical damage and cut your risk of Alzheimer’s and Parkinson’s diseases. Unripened fruit is highly acidic and has a sour taste, which can overwork your digestion and leave you with a stomach complaint. Here’s a cool tip: if your favorite berries are out of season, buy them frozen. The freezer locks in peak flavor and nutrients, so the berries’ antioxidant capacity is maxed out.
Those pale, tough, and expensive off-season berries usually ripen in a warehouse, rather than on the bush, so they’re nutritional impostors compared to the real thing.
4) full fat icecream
Not all fats are created equal: Beware foods high in saturated fats, which can clog blood vessels and prevent the flow of nutrients and blood to the brain. Ice cream is not a brain-healthy food.
5) Soda
4) full fat icecream
Not all fats are created equal: Beware foods high in saturated fats, which can clog blood vessels and prevent the flow of nutrients and blood to the brain. Ice cream is not a brain-healthy food.
5) Soda
A study from the American Journal of Public Health found that people who drink 2½ cans of soda daily are three times more likely to be depressed and anxious, compared with those who drink fewer. So a Mountain Dew is a Mental due.
6) Candy
Sugary foods incite sudden surges of glucose that, in the long term, cause sugar highs and lows, leading to a fuzzy state of mind. So you’ll need to avoid all the attention-busting sugar bombs.
7) White chocolate
White chocolate isnt a chocolate at all, since it contains no cocoa solids. So it won’t stimulate the euphoria-inducing mood boosters like serotonin, as real chocolate does. Grab the real thing, the darker the better. More cacao means more happy chemicals and less sugar, which will eventually pull you down.
8) Alcohol
This one’s worth mentioning anyway. A drink or two can increase arousal signals, but more than that will actually depress your nervous system. This makes you sloppy, not sharp.
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