Want to grow some new brain cells?

Studies have show that during an aerobic workout many parts of the brain also get a workout. Exercise sparks neurogenesis, the creation of new brain cells. Research shows that the more one does exercises for the brain, including memory exercises, learning a language, etc. the risk for age related disease declines. When one engages in different types of activities different neuronal regions in the brain are used. When new synapses are created between the neurons by learning new skills, the brain cells become more resistant to disease.

With the holidays here do yourself a favor and blast out some jumping jacks, go skiing, or take a run. You might grow some new brain cells or at the least keep your waistline in check.

So much to be thankful for!

Since we are coming into the holiday season and things will be crazy busy, it seems a good time to acknowledge all the natural beauty around us. The shops will be ramping up with the holiday music as well as the decorations. With errands to run and things on our list to check off we tend to forget that we live in a magnificent world that is beautiful just as it is without all the artificial tinsel and lights.

If we just stop for a few minutes in our day and gaze out the window, we can restore our equilibrium by soaking up the sights and sounds around us. It might be a patch of sunlight illuminating a single leaf or a tiny chipmunk scurrying across the road with his cheeks full of acorns, that causes us to catch our breath in wonder. When that first crystalline snowflake lands on the fir tree outside the window, stop what you are doing and admire it. The list of things to do will still be there but nature is transitory and its beauty changes every minute!

Do holidays stress you out? Read this then.

If you want to stay relaxed when the holiday craziness begins then try this breathing exercise. Find a quiet place to sit comfortably where you won't be interrupted for at least five minutes. If you want to set the mood light a candle or arrange the lighting so it is relaxing. Wear loose clothing, you are going to be breathing in and out and you don't want your diaphragm to be constricted. If it takes a few minutes to quiet your thoughts that's okay. Just take five minutes for yourself and try to block out everything else. You know it will all be waiting for you anyway. Take some deep breaths and just think about the breaths going in and out. The slower your breaths are the greater the benefits will be. Your heart beat will slow down and the stress hormone levels will drop. You might want to start out with just a minute or so of deep breathing and then increase by a few minutes each day. You might not have time to do this for twenty minutes but if you do it early morning and before bedtime you will feel more centered for your day and sleep better at night.

Deep breathing can also improve memory through increasing the capacity to focus, pay attention, and be more self aware. When all the bustle that is around us, taking care of ourselves is important.  Paying attention to our breathing is such a small thing but can go a long way to helping us cope with all the stress that the holidays can bring. Be merry!

Get a jump start on fitness!

You might start thinking about New Year's resolutions here in a month or so, why not get a jump on it now? Don't wait till the New Year to implement those changes, do it now! If you have been thinking about joining your local gym and it's on your list of resolutions, no time like the present!

 Implement your exercise plan now before the round of parties and good food and drink starts to derail your best laid plans. If you resolve to exercise everyday for 20 minutes, you will feel less guilty when you indulge in those holiday treats. Think about it, how many of us spend 20 minutes a day on Facebook, texting, or just wasting time? If you take that 20 minutes and do an aerobic activity you will be helping your heart and staving off the dark thoughts. Who doesn't need help to keep the melancholy at bay as the days begin to get shorter and the sun shines down less? Doing exercise first thing in the morning helps boost metabolism as well as set the stage for feeling good all day long.

The local gyms have all kinds of classes that make exercise seem like a breeze. If you have not visited a particular fitness center before, often they will give you a free day pass to try out their facilities. So  bust out the jumprope, try a zumba or spinning class and be good to yourself today!

Creating empathy and the forgotten family meal...

It has been very distressing to me to hear about the instances of bullying, both in Vermont and Florida. It has gotten me thinking about the time spent in our family units. I think we are losing some aspects of our society that is very important. When I was a kid there was always a daily family meal, when we were all at the table, usually at dinner time. My mother cooked or sometimes my dad and we kids all did the dishes and cleanup. There was a lot of wrangling among us kids as to who could do the least amount of work, but it was a valuable lesson in learning that the meal didn't just magically appear and we owed something back to our parents for providing us with the nourishment.

In sitting down altogether to a family meal, it gave us a chance to share our day. If something happened at school that distressed us would could talk about it with our parents. Taking our side made us feel loved and cared for.

We all face situations everyday in which we could make a difference in someones life. We need to sit down with our children and talk about these things that are going on in the world and how we can change them. Let's share a meal where the devices are put away and we have the full attention of all the family members, whether it's a single mom or dad and their child, or a noisy table of ten. We need to listen to each other and prevent the death of even one child from behavior that we wouldn't want ourselves or our children to be the victim of.

Rewiring our hard drives.

Why do some people always seem so cheerful and others seem to go through life with a chip on their shoulder? Maybe some of us have in our DNA the gene for resilience, making it quicker to bounce back from life's many trials and tribulations. If everywhere you turn you feel beaten down maybe it is time to practice optimism. According to personality researchers it is possible to learn optimism.

We have many role models in our society of people who have been though life altering situations and still they manage to turn their disadvantages into advantages. Look at the professional athletes who have suffered amputations and gone on to have very successful careers. Somehow they found something in their makeup to buffer the adversity they have encountered. In other words, what doesn't kill us makes us stronger.

Hopefully we will not suffer such hardships in our lives but looking on the bright side of things instead of always seeing the dark side can help to rewire our internal hard drives.

Got goals?

We usually set short term goals like "I'm going to take a walk today or I will get home in time to make a  healthy dinner." But how about long term goals? If you have a "decade" birthday coming up, why not set a goal to accomplish something in that year?

One of the most rewarding goals I achieved was deciding to run my first marathon the year I turned 50. Whatever the goal, it is very rewarding to achieve it and then look back on that event as a very special time in your life. Since I have another "decade" birthday coming up I guess I should think about what goal I will set. Maybe it will be to take that long bike ride, touring down the eastcoast, stopping for overnights along the way. Or maybe I will sign up for one of those "adventure" races. Whatever I decide I'm sure it will be an event worth remembering. You might even earn some bragging rights if your goal is something really exciting.

You can post your goal on your social media page and get reinforcement and help along the way. Others might have tips for how to achieve your goal or help you with encouragement. Invite friends to join you in your goal, whatever it might be, a first 5K or half-marathon. You might find that someone else was just waiting for a reason to sign up for that first race.

But you don't have to have a big birthday coming up to set a goal. Maybe you want to set a year end goal like "I will get home from work in time to make a healthy meal." Your body will love you and you might even see your waistline shrinking as a result!

The road less traveled...

Do you feel like you put unnecessary pressure on yourself? Always looking to meet a deadline or someone else's expectations? Sometimes we need to slow down and take a walk down that grassy, untrod  lane. When we are always on the run, literally, it can take a toll on our brains as well as our bodies. We need to exercise but we also need days off to recharge our batteries. When you have a family to take care of, a boss to impress, and friends who always bend our ear with their problems, it can be overwhelming and draining.

Maybe you have dreams of quitting your job and starting your own business. It takes a lot of nerve to follow your passion. A regular paycheck is great but sometimes the reward of being your own boss can outweigh the risks involved in quitting that stressful nine to five. You will have to be creative to make sure you can pay your bills but in the end but it could make all the difference.

 Carve out some time for yourself; to take a walk or a hike and enjoy the beauty that surrounds us all the time. Leave the devices at home and listen to the natural world. There are many other sounds out there that are worth listening to. You might even hear your own thoughts for a change.

Got Bootcamp?

Are you tired of the same old run or bike ride? Trying mixing it up with this workout that you can easily design yourself. If you have a heart rate monitor strap it on to monitor your heart rate and make sure that you are working out in your target heart rate zone. As always when starting an exercise program you should check with your doctor and make sure that you are healthy and ready to go.

You can do this workout in a park, the gym or in your own backyard. You can use a variety of things that you might find in your neighborhood. Have some old tires that you haven't got rid of yet. Set them up in pairs and use it as one of your stations. Of course you want them without the rims. The way I go about my bootcamp workout is have 5 or 6 stations set up before I start. I will begin the workout with five minutes of jumping rope then move on to the tires, putting one foot in each tire quickly. I only have 4 tires right now so after I go through all 4 I start again until I have done a couple of minutes of tire jumping. Then I carry a beam that I found, on my shoulder and run or walk back and forth 50 yards for a few minutes.

If you go from exercise to exercise without resting you can get a total body workout in about 20 minutes. You can throw burpees, pushups, stair steps or anything you can think of into the mix. I bring a couple of 15 lb weights outside and use then to do the Farmer's walk. Or you could fill a couple of buckets with rocks and carry them. Your imagination is the limit. If you have a chin up bar do some chin ups or add jumping jacks. Its fun to see what you can come up with. I alternate upper and lower body exercises with cardio in between. Have fun with it, that is the whole idea! If you have a jungle gym for your kids you might incorporate it as one of your stations.

If you have done a 20 minute circuit and want a longer workout, just repeat it 2 or 3 times. Then finish up with a cool down and a stretch and you are good to go.

Got functional fitness?

Do you have a job that is repetitive and has you doing the same movements all day long? If you answered yes, then you might want to try a functional fitness workout. The beauty of this type of workout is that you can target the muscle groups that you use everyday in your work by building them stronger, and thus making it easier to function at your job. For instance, if you do a lot of squatting and  lifting heavy boxes to shelve them you might try a combination squat with side raises. To strengthen your core and back you could do an exercise ball sit-up with front raises.

Always start with a lighter weight dumbbell to begin with if you are new to strength training. You can always work up to a heavier weight, it is better not to injure yourself right out of the gate. The beauty of a functional fitness workout is that you can achieve your results in less time by combining upper and lower body exercise techniques. Always start with a five minute cardio warm-up followed by dynamic stretching. Once you have completed your workout do five minutes of stretching and you are good to go!

Reprogram your brain with positive stuff instead of endless loop of negativity.

When I was younger and didn't always have the best self image, it seemed like I just couldn't get the negative stuff out of my head. It seemed there was always a loop running that said I wasn't good enough, pretty enough or 'fill in the blanks.' Fortunately, with maturity that has all changed and I now have "good" stuff in my head, some of which are sage words that have been passed down through the  odes and sonnets of long dead poets.

 If we have a hard time making it through the day sometimes it might be wise to remember the words of Samuel Johnson, the 18th Century poet and essayist who, in speaking about the value of literature, said it helped him to 'enjoy and endure' his existence. Often we merely go through the motions to make it through another day. Poetry has the ability to lift our spirits and stay in our memory, replacing some of the negativity with images of beauty and tranquility.

When we learn a poem it helps to fill our head with nourishing thoughts and develops empathy, by demonstrating through the words of others, that we are not the only ones who have felt despair, futility, or humiliation.  Every generation has pondered and lamented the reasons we go to war or in deepest inner pain, pined for unrequited love. When we think that we are all alone in the world, remember that someone else has had the same exact thoughts. After all "no man is an island, entire of itself," as John Donne wrote many long years ago.

Growing your dendrites, it's easier than you think!

Do you harbor a secret desire to wow your friends with your Sushi making skills but just haven't had the nerve to sign up for that class yet? It may be that your dendrites are sending a message to you, saying that they need more stimulation. Doing things that are unfamiliar to us or intellectually challenging can help to develop the connections between neurons and in turn make them more resistant to disease. Whether it is learning to fix your car, do plumbing jobs around the house, or take a watercolor class, these can all go a long way towards improving one's brain health.

Anything that is out of your comfort zone will present a challenge to the brain. If you are a moderate cribbage player find someone who is really good to play against and encourage your brain circuitry to work harder. Learning shouldn't stop when you finish school. Continuing to learn new things ensures that your brain stays healthy and with stronger dendrites the connections will last a long time and you will remember what you learned. There are so many ways to stimulate the brain, not just the old puzzle or word games. Learn to sail, take a creative writing course, or find tap dancing classes. Join a club where interesting people meet to exchange ideas. The options are unlimited and you might just have some fun along the way.

Want to give your brain a boost?

New research has shown that reading the works of poets like Shakespeare and Wordsworth give a boost to the brain. Scientists monitored the brain activity of volunteers as they read the works of T.S. Eliot, Shakespeare, and Wordsworth. Then they "translated" the works of these poets into more modern language and again monitored the volunteer's brain activity as they read the words. Turns out that the more challenging poetry showed more electrical activity in the brain than the "dumbed" down versions.

When volunteers encountered unusual words or difficult sentence structures the brain was more "lit up."This caused a shift of the brain into a higher gear. Philip Davis, an English professor who worked on the study with researchers at Liverpool University had this to say about this work on how the brain is affected by what it reads, "Serious literature acts like a rocket-booster to the brain."

I'm not going to give up my summer romance novels just yet. But I believe that memorizing poetry will have just as much affect at lighting up the brain as reading the bards of old. Is not the line "Sometime too hot the eye of heaven shines" a more pleasing way to describe a hot summer day than "man, am I sweating in this heat?" Or how about "And summer's lease hath all too short a date" than "I sure will be sorry to see summer go." Language is a beautiful thing and I am glad the works of our great poets have survived in this day of slang and texting. And as it turns is more beneficial to our brains!

A little more about poetry, after all it is summer!

My favorite season is summer. How can one not wax poetic about balmy nights or floating languidly on a winding river? I like that I do less laundry in the summer because I don't have to pile on all the layers that other seasons demand. Summer seems to me the perfect time to take a poem to heart. The days are longer and it is too hot to hurry about at a frenzied pace.

 By taking a poem to heart one makes a friend of the poem. To quote a few lines from the British poet Simon Armitage, "The poems we learn when we're young stay with us for the rest of our lives. They become embedded in our thinking, and when we bring them to mind, or to our lips, they remind us who we are as people, and the things we believe in. They become personal and invaluable, and what's more they are free gifts- there for the taking. We call it learning by heart, and I think such learning can only make our hearts bigger and stronger."

If you have a young friend why not share a poem and memorize it together. They will receive a gift that will last their lifetime and maybe even start a habit that they will carry forward and share with a future generation.

A summer "poetry" salon?

In the 17th to the early 20th centuries "salons" were a periodic gathering of people, usually of social or intellectual distinction who met together to exchange ideas of a literary, artistic, or political nature. I have often thought that it would be fun to hold a salon in my living room to share poems we have learned by heart and talk about how they have enriched our lives. The more I share my love of memorizing poetry with someone, the more I find that that acquaintance can dig up the lines of a poem they learned as a young person. One friend told me that her dad had her memorize poems with him when she was a child and she can still recall them. It must be a bittersweet memory for her as her father is no longer around, but what a sweet memory to associate with him.

To learn a poem by heart, instead of just as rote memorization, means that you really understand the poem. To quote the American poet, John Hollander, "We speak of memorizing as getting something 'by heart,' which really means 'by head.' But getting a poem or prose passage 'by heart' implies getting it by mind and memory and understanding and delight." I imagine that when my friend remembers the poems she learned as a child, she also remembers her father with understanding and delight.

Lazy, hazy days are here, enjoy them!

Are you rushing through summer and not taking the time to smell the blossoming efflorescence around us? Do you rush from appointment to appointment never taking in the sights and sounds? Taking just a few minutes to sniff the breeze can take you back to a childhood memory. Summer has so many delightful smells that can transport you away from a stressful day. For instance, walking by a river and catching a whiff of the saturated air you are instantly transported to that firefly filled evening you let go of a rope swing for the first time and experienced the exhilaration of plunging into the icy cold sparkling water.

I hear so many people lament the passing of summer. Why are we always so concerned with what has not happened yet? While it is here, do something different and out of your comfort zone. Pack a picnic lunch and on your lunch break, find a quiet spot to eat away from the bustle of your office. Invite a coworker along or enjoy some solitude before you are swallowed back up by the work day. No reason to hurry the season along, summer is for savoring and sniffing.

What to do if captured by pirates?

I know most of us will probably not be taken captive by Somali pirates. But strange things do happen in this world. While tuned into the radio this morning I listened to a woman speak about her trip to a resort on the coast of Kenya and her subsequent capture by pirates. To survive her captivity she used visualization techniques and practiced Pilates. How about if she had had a repertoire of poems to recite aloud? She might have won her captors over with her oral recitations and be set free sooner.

 It is sad that rote memorization is no longer part of the school curriculum. Learning a poem helps a child to develop vocabulary while also improves enunciation and self-image. Performing a poem in front of family or peers help a child to overcome shyness and develop their sense of self. What's not to like about that? I believe it helps to develop empathy when you comprehend another's view point through the recall of a poem. Just reading a poem is not the same as memorizing it. Memorization is a way to go deeper into the poem and to connect to a long history of passing along stories and customs. It links us to our ancestors and enables us to see the world through their eyes.

 It is easier than one thinks to memorize a poem. If you start with a short one and work on memorizing one or two lines at a time, before you know it you will have it down. Picking a poem with a strong rhythmic undertone will make it easier to memorize. The added benefit of learning a poem will be that you might find your overall memory becomes stronger.

There was a sea captain from my home state of Vermont who was taken hostage by Somali pirates a few years back. I wonder how he passed the time? While I won't be sailing the high seas anytime soon, I will be adding to my catalogue of poems just in case.

Silent thanks.

I wonder how many of us really take the time when we eat to appreciate our food, where it was grown, by whom and how it taste? Many times we are so busy that we grab something on the run and eat it while driving. Not very gratifying I would wager and so therefore you grab a candy bar at the next stop so that you feel satiated. Of our five senses, taste, touch and smell serve us well when preparing or eating our food. If we really take the time to enjoy our meals we will feel satisfied, full and not craving unhealthy, sugary desserts.

An interesting exercise to do is to try eating one meal a week silently. This means not reading a book or watching a show at the same time that you are eating. Maybe you set the table with a tablecloth, if you own one, and light some candles to create a contemplative mood. It might seem weird at first but it will put you in touch with your food in a way that you may not have imagined. It will connect you to the people who grew your food and you might be able to decipher different ingredients if someone else has prepared the food for you. Before you pick up the fork, smell the food and silently give thanks that you have food to eat. You can even close your eyes while you do this and engage your hearing when you take the first bite. Is it crunchy, can your hear the sound of that in your ear? Or is the mouthful bitter, sweet, salty, or creamy?

We have such bounty around us in this growing season. Why not give silent thanks to what we have on our plates and that we have so many wonderful foods to choose from?

What motivates you?

We all lack motivation from time to time, that's okay, it is good to take time off and kick back with a novel or magazine. But if your have fitness goals you want to reach, you might find inspiration from reading other people's success stories. World class athletes all have stories about the race day they just didn't feel with it. Then they began to repeat the mantra they had used in training, their focus completely changed and they went on to win their race. The more we tell ourselves that we can do something, the more our brain will believe it.

You might also post your goal on your fridge, desk, car, anywhere you will see it during the day. Just make sure your goal is realistic. Start with small goals, walking for 5 minutes each day, or taking the stairs instead of the elevator. Think about your goal before going to sleep. Come up with a mantra that will help you to achieve your goal and repeat it often.

 I like to find sayings and post them on my fridge. I like this one I found a few years back by Joyce Carol Oates. It goes like this, "On days when I can't run, I don't feel myself, and whoever the self is I feel, I don't like nearly as much as the other." If you know that certain activities will give you pleasure and a sense of well being then find the time to do them.  If you are not a morning person and will never be one don't beat yourself up over it. Find the time of day that works best for you when your body rhythm is most in tune to moving!

More benefits of aerobic activities!

In addition to lowering stress, those activities that get your blood moving and your heart pumping can also help build self-esteem and lead one to feel more competent. It can even lead positively to affecting self-concept. This is very important in young children, adolescents and teen-agers. Anyone, truth be told, can benefit from increased self-esteem. I was in my late twenties or early thirties before I really began to feel a sense of self worth, sad to say. Maybe if had a started a regular routine of running back then I would have been on a road to self-discovery sooner.

Inviting a young person on a hike or walk and introducing them to the joys of the outdoors may help to convince them they can leave their electronic toys for a few hours. Birding is a great thing to share with a youth and the walking or hiking you do to observe the different species will feel fun and not like exercise at all.

 Lowering anxiety is an additional benefit of aerobic conditioning, stress being so abundant in our lives. The earlier one discovers the joys of physical exercise, the more self actualization is able to take place. With more people relying on drugs to control stress and hypertension, a little natural therapy will be less expensive and more enjoyable.

An alternative to sit ups.

Do you hate getting down on the floor to do sit ups and abdominal exercises? Are you tired of that little roll around your abdomen? Then hula hooping is for you. Not just any hula hoop though. Check out the fitness department of one of the discount department stores. You might just find one of the new and improved weighted hula hoops. Or if you are handy you can make one yourself by visiting your local hardware store.

Women tend to keep weight around their abdomen as they age. By paying attention to diet, limiting your amount of alcohol consumption, and exercising regularly you can prevent this. Having extra pounds around the belly can increase the chance of stroke and heart disease. Why hula hooping you ask? Because hooping requires a lot of effort from some of the biggest muscles in the body, and because these muscles require a lot of energy, it forces the body to burn fat stores. Hooping will also work out several of your core muscles by strengthening and toning these muscles. Another benefit is that hooping is fun and can bring you back to thoughts of your care free days as a kid, thus making hooping a great stress reliever.

What does aerobic conditioning do for me?

Are you an artist or writer who feels stuck at times? Maybe you have writer's block or are just having a hard time getting that painting to come out the way you want? Taking a break and going for a run could be your answer. Engaging in aerobic activities have shown to boost creativity. If you can scoot out of the office for a quick workout you might find when you return that the ideas flow better and that ad campaign you were working on magically comes together.

Another obvious benefit is the relaxation factor. Need to release tensions after a day at the office? Hit the tennis or racquet ball court. There are so many ways to get aerobic benefits besides doing the customary three mile run. Get your kids or grandkids to throw a frisbee or kick a football around with you, you'll be doing them a favor as well as yourself.

What is aerobic exercise doing for me?

Do you wonder what the benefits of running, walking, biking, swimming, and hiking are? Besides the obvious fact of helping to keep weight gain down? All of these activities and many more produce endorphins, the hormones produced by the brain that make us feel on top of the world. And the great thing about endorphins is that they don't have side effects, unlike other drugs that are toxic to the body and can be dangerously addictive. In addition to improving mental alertness aerobic conditioning may also reduce one's risk of mental decline. Just twenty minutes a day of getting your heart rate into the moderate intensity zone can provide all these benefits.

 Just don't overdo it in these dogs days of summer. If you are new to exercise, take it slow in the beginning and make sure as always to hydrate. A little muscle soreness after physical activity is okay but if you are so sore you cannot get out of bed in the morning, you probably over did it. Exercise is free! You don't need a gym membership to get the benefits that the members enjoy. Check out your local park or try out that hiking trail you pass everyday on your way to work. Swimming has the benefit of cooling you down and also providing a low impact workout. See you at the pool!

What and when to eat after exercise.

Eating carbohydrate after an intense workout, usually within 15 minutes, helps to restore glycogen levels in the muscles. Fruit or juice are good choices, but make sure the juice is pure with no added corn syrup or any of the other substances that are snuck into juices. If one waits longer than 2 hours to eat after a workout, when one is doing endurance training, less glycogen in stored in the muscles. Carbohydrate consumption stimulates insulin production, which in turn aids in the production of the muscle glycogen. However there is a point of diminishing returns if you consume too much carbohydrate because the glycogen storage will reach a plateau. So make sure you look at the serving size before you down that super sized bottle of gatorade or fruit juice.

Combining protein with carbohydrate within 30 minutes of exercise almost doubles the insulin response. This in turn results in more stored glycogen. How much protein or carbohydrate to eat? The ratio of carbohydrate to protein if about 4:1. Translated, this means four grams of carbohydrate for every one gram of protein. But don't go hog wild! Eating more protein than that can slow rehydration and glycogen replenishment. If you are exercising less than 30 minutes, gatorade isn't recommended. Water is best if you are looking to rehydrate. Of course when you are exercising in really hot and humid weather you should drink during the course of exercising and not wait till you are finished with your activity. Happy swimming, biking, hiking, or whatever you choose to do! Tis the season!

Smelling this herb might help improve your memory.

Rosemary has a long history of being linked to memory-enhancing properties. Carnosol, the main chemical in rosemary oil has been linked with brain performance, according to researchers in the United Kingdom. Research has found that rosemary has neuroprotective properties that may protect against Alzheimer's disease and even normal memory loss that happens with aging.

If you have a small rosemary plant in your kitchen, I would suggest taking of few snifts of this herb whenever you walk by, in addition to cooking with it, it might enhance your mood as well as flavor your food. Use it to flavor soups, sauces, and meats. I like to slice potatoes thinly, place on a baking sheet, drizzle with olive oil and sprinkle rosemary on top. As the potatoes bake the smell of rosemary will begin to prevail in your kitchen.

Rosemary has been used as a natural remedy for migraines. pain relief for arthritis, sore muscles, and has anti-inflammatory properties. I used to make a rosemary rinse for my hair as I believed it would keep my brunette hair dark. Well that didn't actually work but I do have a thick head of hair and rosemary is believed to speed hair growth. So there you go, as my silver tresses grow quite fast, I am a frequent visitor to my hairdresser to keep my pixie cut in check.

An apple a day...well you know the rest.

We have all heard the saying "an apple a day keeps the doctor away." Did you ever wonder why? Apples contain quercetin, another one of those antioxidants that are good for you. The plant chemical in apples protects brain cells and helps to keep your mental faculties alert. Some research shows that quercetin protects brain  cells from free radical attacks that can damage the outer lining of the neurons, hastening cognitive decline.

Eating apples with their skins on is the best as most of the quercetin is found just under the skin. Make sure to rinse them well to remove any pesticide residue and buy apples organically when possible. You will make less visits to the doctor and your wallet will be happy too when you munch on this delicious fruit.

Got grapes?

Grapes are such an easy fruit to eat. Wash them thoroughly and pop a few into your mouth. If you are choosing between green or purple grapes, go for the ones with the darkest color. Flavonoids are what cause the purple color in grapes. Dark purple means a higher concentration of flavonoids. What do flavonoids do you ask? They act as antioxidants in the body to help reduce the damage that free radicals cause and also can help to reduce effects of aging. Wow! That's a lot from a little morsel.

If you are looking for natural sources of phosphorus, potassium, iron, calcium, selenium and magnesium the grape has them all. In addition, they also contain Vitamins A, C B6 and folate. Some of the benefits that come from eating grapes are lowering cholesterol levels, curing indigestion and irritation of the stomach. If you suffer from migraines, drinking ripe grape juice in the morning is a home remedy. Next time you are shopping for fruit, make sure to put grapes on your list. And if organic is available, pick them!

Onions, they may make you cry but they are so good for you!

Did you know that you have a powerful antibiotic in the vegetable compartment of your refrigerator? If you guessed the onion you would be correct. Onions can help reduce reduce food borne illnesses caused by microbial contamination. Whether red, yellow, or white, onions are best eaten raw to get the health benefits they provide from the naturally-occurring compound that helps protect nerves and the cardiovascular system. Eating raw onions also enhances immune function, fights the growth of many types of tumors and also helps to promote healthy hormone function.

Need some ideas for how to use onions? If you feel like you can barely tolerate them, mince them really fine and start with just a sprinkle on a salad, a bowl of chili or your veggie burger. If you are eating other veggies with them you will hardly notice the pungent taste. If I haven't managed to convince you that onions are good for you check this out. The French people almost aways include onions in their recipes. The French also have a lower incidence of coronary heart disease despite the butter and milk that is common in French cooking. Why might this be? Lowering cholesterol and preventing hardening of the arteries can be attributed to the lowly onion. Eating this lovely bulb helps to maintain  healthy blood pressure and also enhances elasticity of blood vessels.

I would love to hear any ideas you have for using this natural remedy for a lot of what ails us. What's a little bad breath compared to all the benefits of the onion?

Beets are a memory food.

Think that you don't like beets? If you ever try them juiced you will fall in love with them. You get the full sweetness of the sugar that beets contain when you drink them. Juicing them along with carrots and you have nectar of the gods. Beets can be streamed, baked, or grated and eaten raw in a salad. The greens are edible too; steam them or put young beet greens in a salad. I recently made a quiche like dish with the greens. Instead of a piecrust I chopped the greens and layered the bottom of a pie pan with them, then poured my egg mixture on top and put it all in the oven. It was delicious.

Beets contain potassium, magnesium, fiber, phosphorus, iron, vitamins A, B, C, beta-carotene, and folic acid. Beets are a great tonic for the liver, a blood purifier, and can lower blood pressure. Beets also contain betaine, a substance that is used to treat depression. And if you don't like chocolate, though who can imagine that, beets also contain trytophan, the ingredient in chocolate that makes one feel good.

 If you have a bumper crop of beets, try making a soup called borscht. It can be served hot or cold with a dollop of yogurt or sour cream. Add a hearty rye bread and it is a perfect meal. If I still haven't convinced you to add beets to your diet maybe knowing that the ancient Romans used beets as an aphrodisiac will.

What the heck is an aubergine?

If you were of French origin you would know this vegetable by the name aubergine. However if you live in the US you would call it this nutritious member of the night shade family an eggplant. Whatever you choose to call it, it is a vegetable full of phytochemicals, the nutrients that come from plants. If you like Indian curries and Middle Eastern foods, chances are that you have eaten this versatile food. Purple fruits like grapes and blueberries, and vegetables such as eggplants contain anthocyanin which is what colors the foods purple and is also good for the brain. Eggplant also contains an antioxidant called nasunin that protects the lipids in brain cell membranes. Another simple reason to eat eggplant is that it is delicious.

There are many ways to prepare this versatile vegetable. One of the most well known is eggplant parmesan. A cup of eggplant with the skin, only contains 35 calories. If you make your eggplant with low fat ricotta cheese and mozzarella you have a healthy entree to serve over whole wheat pasta. Have you tried whole wheat pasta lately? It has come a long way from the varieties that were thick, pasty, and not very tasty.

If you really want to be adventurous, try baba ghanoush the next time you frequent a Middle Eastern restaurant. The eggplant is baked or broiled over an open flame and then mashed and mixed with olive oil and various seasonings. It can be served as a dip, spread on pita chips or served with roti (a grilled  flatbread). The Turks were onto something when they came up with this dish as it can also help to lower cholesterol and regulate blood sugar levels.

Cruciferous veggies anyone?

Did you know that broccoli shares its cancer fighting properties with other vegetables such as cauliflower, brussel sprouts, and cabbage. These vegetables are high in antioxidants and share immune boosting properties. I hated brussel sprouts when I was a kid but now I have to say that they rank very high as one of my favorite vegetables. You can throw any of these vegetables into a stir fry for a quick and nutritious meal. Brussel sprouts are great roasted in the oven. Just cut them in half, drizzle some olive oil on top and they are done in 15 to 20 minutes.

Broccoli contains quercetin, an antioxidant that is thought to protect against Alzheimer's Disease. Broccoli is good in quiche or if you have leftover steamed broccoli, chop it up fine and mix it in with your scrambled eggs. It's great eaten raw too, it's fiber is soluble and draws cholesterol out of the body. Broccoli is high on the list of wonder food, also having vitamins K, C, and calcium.  If you have any other great ideas for broccoli, I would love to hear them.

Got spinach?

Spinach has a lot of things going for it. While it can be eaten raw or cooked, cooked spinach has a higher iron content. Spinach is also high in folic acid, a half cup a day will give you 2/3 of your daily intake of this B complex vitamin. Folic acid is also believed to prevent Alzheimer's disease and related memory loss. Folic acid is also important for red blood cells and many other cells in the body.

Spinach contains the vitamins K, C, A and is rich in the antioxidants lutein and glutathione.  There are so many things that one can do with this versatile leafy green. Throw it raw into a salad, saute with olive oil and garlic, add to a quiche recipe, or use on a sandwich instead of lettuce. The ideas are endless. It is very easy to grow but it doesn't care for hot weather so you should get the seeds into the ground early in the season. If you have some ideas for spinach share them in the comment section. I would love to hear how your get your daily serving of spinach!

Blueberries and memory!

You might not know that blueberries are considered a memory food. They contain a phytochemical that is important in reversing the age-related decline of memory as well as having a positive effect on spatial working memory. Who doesn't want that kind of help? There are many ways to get blueberries into one's diet. Throw frozen blueberries into a smoothie or put fresh berries in pancakes. If you like toast in the morning, slather some blueberry jam on top (if it is store bought jam make sure it doesn't have corn syrup). Blueberry pie is great, just make sure the crust does not contain hydrogenated oil. Making your own pies or jams ensures that you know what just what's inside. Blueberries are great eaten just as they are or on top of plain yogurt, with a little honey to sweeten the yogurt. If you are lucky enough to live in an area where blueberries grow, find out when harvest time is so that you can pick your own. And you might consider freezing some of the berries as freezing retains the vitamins that  get lost when produce is shipped great distances. The possibilities for adding blueberries to your diet is endless. Blueberry sauce on cheesecake anyone?

Want your brain to work better?

It's pretty much a given that exercise is good for your body as well as your brain. Improving the blood flow to the brain can lead to a more observant and sharp brain. Who does not want that? Choosing foods that aid in the structure of the cellular membrane of the nerve cells can also help make a more alert brain. A daily diet should include foods that are high in Omega 3 fatty acids. Some examples are  flaxseed, walnuts, salmon, soybeans, halibut, shrimp, snapper, tofu, scallops and winter squash. Wonder what to do with flaxseed? Buy whole seeds, grind a few tablespoons in a coffee grinder and throw it on top of your cereal, mix in your oatmeal, or a pancake batter. It is best to store the flaxseed in the freezer to keep the essential nutrients locked in.

Vitamin E is one of the primary anti-oxidants and munching on one ounce of sunflower seeds can provide 30% of your daily intake of vitamin E. For other sources of vitamin E look for wheat germ, almond, or safflower oil. You can also throw hazelnuts, peanut butter, spinach, broccoli, kiwi, and mangos into your shopping cart too. If you can't find a few of those food that you like then you might need to consider some dietary lifestyle changes. These foods are delicious and can be used in a variety of ways. Making a peanut sauce to put on a stir fry of broccoli, tofu, and spinach is just one idea. Right there you gotten 3 sources of vitamin E. Use safflower oil to lighten saute the vegetables and you have added another source of this important anti-oxidant. Happy cooking!

Got 20 minutes? Here is an indoor workout for you!

If you are really pressed for time and you don't want to spend the extra time going to the gym, you can easily do this workout at home. It doesn't take a lot of space or equipment. If you purchase a jump rope or a hula hoop, the cost is minimal because you are using your body weight for most of the exercises. This is an easy routine to do when you are traveling. If your hotel does have a fitness area, you can modify the workout to take advantage of their machines. Maybe you spend 5 minutes on the rowing machine, then 5 minutes on the treadmill, 5 minutes on the elliptical and so on.

If you want to do a cardio workout in the privacy of your home, pick out 5 or 6 exercises to start.  Maybe your picks are jumping rope, jumping jacks, squat jumps, skater lunges, and hula hooping. You can pretty much do them all in the same space. Decide how long you want to do each exercise, from 30 seconds to 5 minutes, with a rest period between each exercise of 10 seconds to one minute. If you really want to keep the intensity up, I recommend just resting a few seconds between each exercise. I like to do each for a minute, with about 10 seconds rest in between.

Make sure you warm up a little bit before starting. You could go up and down the stairs if you have them for a couple of minutes, or take a couple of laps at a light jog around the house. Set a timer for 20 minutes, and do a set of your chosen exercises, then keep repeating them until the timer goes off. Spend  a couple minutes cooling down by walking around the house or doing a few abdominal exercises. Voila, your workout is done and you have revved up your metabolism and saved gas by not driving anywhere. If you want a description of any of the exercises just do a google search for exercises to do at home. You will find lists as well as explanations on how to do each. Good luck!

To eat organic or not to eat organic?

This is a very puzzling issue. I imagine that we would all eat organically without hesitation if it were within our budgets. Who does not want to support sustainable agriculture and food grown without pesticides? Supporting your local farmers markets where the local food growers use organic methods of growing their crops is another reason to buy organic. Organically grown produce is free of neurotoxins and has more vitamin and mineral content than conventionally grown crops.

According to a website that lists foods that are low in pesticides, foods like asparagus, avocados, cabbage, cantaloupe (domestic), corn, eggplant, and grapefruit make the list, to name just a few. Food that are high in pesticide residues are apples, bell peppers, blueberries (domestic), celery, cucumbers, and grapes. It is always a good idea to wash your vegetables throughly, I found many a cabbage worm hidden in a head of broccoli, though I guess a little extra protein never hurt anyone. Googling the "Dirty Dozen" will give you a list of the most and least contaminated vegetables and fruits. Then again you can just decide to purchase all your food organically. Growing your own food also ensures that you know exactly what is on your veggies.

Some reasons to exercise.

If you want to prevent reliance on heart medications and blood pressure prescriptions, then getting out each day for as little as a twenty to thirty minutes walk can help. Of course you still need to eat sensibly. Avoiding foods that contain corn syrup and hydrogenated oils can be one of the best things you do for yourself. If you are a woman you should be consuming calcium as after age 30 bone mass begins to disappear.

At first it may be overwhelming to start an exercise program. If you can make a mental image of climbing a set of stairs without stopping to catch your breath, or picture getting on the floor to play with a grandchild, it will make your goal more attainable. Many people say they pictured meeting their perfect spouse and then they met them. Visualizations do work and it's easy. Many people use relaxing techniques to fall asleep such as picturing a calming waterfall or birds singing in the trees. Why not visualize yourself to a healthier life? Imagine yourself fitting into that dress you bought for a special occasion a couple of years ago and you want to wear it again. Or imagine you are at the company picnic and throwing a football with the greatest of ease. Attaining our goals start with visualizing them!

To have noise or not?

It has recently come to my attention that almost every store one shops in these days has music blasting over their stereo system. When did that become acceptable? Recently I visited an art gallery to view the art for what I consider an activity to be calming to the eye and balm to the soul. I felt completely affronted by the music coming from the stereo system, so much so that I had to leave the gallery.  With so many other things competing for our attention do we really want to shop in stores that play their music selections that might not even agree with our taste? I think we as consumers have the right to demand that we be able to shop in peace. Or at least if a store has to have music it should be at a background level and not front and center.

Here is a challenge. When you shop in a store can you turn your cell phone off or leave it in your car? I think your fellow shoppers would appreciate it. There is nothing worse than listening to how someone else's day is going, especially if it isn't particularly pretty. I think "silence" is on it's way to becoming a precious commodity but I will not be quiet again when I find a shop's music to be too distracting.

Got optimism?

Do you know a person who always seems to be happy and has a smile on their face? They may have to work at appearing that way, believe it or not. If you practice smiling, your really will feel happier. Just nodding to someone on the street with a smile on your face can be uplifting. If you think you are having a rough day, they may have just gotten the worse news of their life, and your smile might help them to put things in perspective. Think of a smile as a little gift that you can give to everyone you come into contact with. You might brighten their day and you will certainly lift your own emotions.

When you practice having a positive outlook you will find that things are not looking so bleak. Maybe you lost your job, but putting a positive spin on the situation means it could open up a whole new career path. If you look for the silver lining rather than the "woe is me" attitude, you might just find something positive comes about as a result of change. The people who learn to be resilient in the face of adversity are healthier and could possibly live longer by learning to "go with the flow."Put a smile on your face and see if it doesn't come back to you.

House chores burn calories too!

Do you hate making your bed each day or cleaning out your car? Those activities can burn calories too. If you have a clean house you will feel more organized and you might even find that item that you've been looking for. If you replace television watching or face booking with a creative project you'll help your brain out too. Journaling or scrapbooking are considered creative activities. When your brain is involved in a creative project it tends to block out all those worrying thoughts we have. It helps bring the focus inward, maybe even creating a sense of calm.

 Other things you can do while watching TV include stretching or hula hooping during the commercial breaks or between episodes, if you watch shows online. If you are looking to lose weight, the key is expending more energy than calories consumed. So every little bit helps!

Want to burn more calories? Add these tips to your daily routine.

Think you are too busy to get in a full workout? You can do little things throughout the day that will help give your metabolism a boost. If you work in a cubicle, leave your desk at least once an hour and take a trip to the water cooler. The water will hydrate you and keep your body working at it's best. If you are thirsty, you are already dehydrated. If you are at a mall, skip the escalators and elevators, take the stairs instead. When you go shopping, park in the furthest spot in the lot, unless it is night and doesn't feel safe.

Some activity is always better than nothing! So if you are too busy to head to the gym, taking the dog for a walk or playing with your pooch can help to elevate your heart rate. I'll add a few more for tomorrow's post so be sure to check back.

Have goals? Make sure they are realistic and attainable.

The calendar says it is spring, even if it might not look like it in your area. I've been waking up to trill of birdsongs for a few weeks now. The robins have moved back into the nest above my front stoop, a sure sign that spring is here.

If you feel like you slipped in your fitness routine over the winter, this is a great time to get back on track. With more daylight it is easier to fit in a walk or a run after the evening meal. Maybe you have wanted to try your first 5K? If you set a realistic goal, you will have an easier time attaining it. Don't sign up for the race that is right around the corner. You won't have time to train effectively and will feel stressed. Give yourself about 8 weeks to get ready for the race.

Having specific goals that are measurable can give one a great sense of accomplishment. If the goal is relevant to your life, then it will mean even more. Signing up for a "benefit" race will support a worthy cause and also help you to get in shape. There is a plethora of races out there to choose from and you can even claim the entry fee as a charitable deduction on your taxes. So what are you waiting for? Lace up those running shoes and get out there to enjoy the spring breezes.

What's the deal on free radicals?

You may have heard of free radicals but do you know what causes an excess of them in our bodies? Cigarette smoke and environmental toxins are two of the biggest culprits. Pesticides in our food and too much alcohol can also trigger free radical production. Even too much exercise can increase the production of free radicals. Normal cell function produces a certain amount of free radicals and the body hopefully produces enough natural antioxidants to protect us from the rigors of oxidation. When too many free radicals are around though, they damage the DNA of the cell, which can lead to disease. To augment what the body produces naturally, a diet of fruits, vegetables, whole grains, nuts, and beans ensures that you have more protection against cell breakdown.

Even if you are not a vegetarian, it can't hurt to add more fruits and vegetables to your diet. You might even consider going veggie a couple of days a week. There is a reason we hear so much about antioxidants, they are one of the best defenses we have in today's environment.

Got flexibility?

You may wonder why this is important? Ever have trouble getting out of bed in the morning because you tweaked a muscle turning over. Flexibility doesn't just improve posture, it helps in those everyday activities we do like getting things out of a cabinet that is just beyond reach or even going from a sitting to a standing positon. Any good exercise program includes cardio, strength resistance, and flexibility. Leave out any one of these aspects and your body suffers.

Want to be able to get down on the floor and play with your kids or grandkids? Keeping your body flexible by doing yoga, tai chi, or any discipline that keeps your body supple will ensure that you have many years of joyful play with your offspring. In addition, maintaining flexibility will help to keep you injury free as well as make traveling and all the other activities of daily living much easier and more enjoyable because your muscles are happy to move.

Resistance training, to do or not?

Did you know that one of the highest risk groups for osteoporosis is caucasian women who are of slight build? Since I am both petite and caucasian I know the importance of strength training in addition to an aerobic exercise program. Twice a week, hitting the major muscle groups in the upper and lower body is sufficient to achieve long-term health benefits. One doesn't have to bulk up to have a positive effect on bone mineral density. Making sure you have enough calcium in the diet is also important. If you can get it from the foods you eat, that is great. Otherwise you should probably invest in a calcium supplement.

Men too will benefit by a strength training program. Lifting weights can boost your metabolism, giving you benefits all day long. Not to mention you are also toning the muscles as well as maintaining strength. Even if you don't belong to a gym, there are many exercises one can do with your own body weight. Squats, lunges, and pushups are just a few of them. For under $100 one can invest in a few sets of barbells that can get you started. What are you waiting for? Adding resistance training can also have positive benefits on your cholesterol levels and cardiovascular function.

Need a quickie workout? Try a circuit routine at home or in the gym.

Tired of the same old treadmill routine or running that same 3 miles outside? Here is a workout you can do when you are at home or at the gym. Warmup first at a moderate rate for a few minutes on the machine or exercise of your choice. If I am somewhere that equipment is available I will start out on a rowing machine for about 5 minutes, then switch to a bike or an elliptical for another 5 minutes. If there are stairs nearby I might run up and down them for 3 to 5 minutes, then follow with jumping jacks. You want to go from machine to machine with 3 to 5 minutes at each. The idea is to keep switching it up until you have completed about 20 to 25 minutes of a moderate to higher intensity workout.

Don't have machines nearby, no worries. Jumping rope,  jumping jacks, fast feet (running in place very quickly) or running up and down stairs will accomplish the same thing You are only limited by your imagination. Too cold to go out for a run or bike ride?  Turn your living room or dining room into a cardio lab. It doesn't take very much space to do this workout. Alternating between the different modalities will keep you from getting bored.  After twenty minutes, you have gotten your heart rate up and you are good to go for the rest of the day. Don't forget to do a couple of minutes of cool down, at a lower intensity, followed by some stretching.

Want a mood booster? Try yoga, pilates, or Tai Chi.

We know that runners get a runner's high but any kind of exercise can give a boost to your mood. Any type of movement can trigger a release of endorphins, the natural chemical that eases pain and makes a person feel happy. Exercise or movement doesn't just lift the spirits for a short time, it can keep them high all day. In addition, swimming, yoga, pilates, or Tai Chi it can remove some of the stress in your life just by getting your mind off other things.

Want to boost your alertness, then go for a brisk walk with the dog. In a study from the University of Illinois, it was found that kids who exercise during the day are better able to focus on their assignments than kids who don't get their heart rates up during gym class or recess. Getting a little tired at work and unable to concentrate on the task at hand. Try walking or running up and down the stairs a few times. If you are not able to get out of your office for some reason, try a few pushups or jumping jacks. If you are unable get down on the floor for pushups, use the wall to push off.

Exercising regularly has long lasting benefits for the brain. You will develop a more positive outlook and will be much less likely to suffer from anxiety and depression. If dancing is your thing but you just cannot stand the music levels in the clubs, put some music on at home and dance around your living room. There are so many ways one can get exercise, you don't have to put on the lycra and running shoes to get an effective workout.

Got poetry? The case for memorizing poems!

You may wonder why it is beneficial to memorize a poem, other than you can impress your friends when you spout off "Shall I compare thee to a summer's day?" at a dinner party. Memorizing is an important task for helping your brain to remember things. This type of task exercises your brain, strengthening it to remember more information. Memorizing passages over time is a more effective way to make your brain receptive to learning. I'm sure we all remember cramming the night before an exam, maybe we remembered a little bit, but chances are if we had reviewed the material over the course of the semester, we would have retained more.

Memory-forming can be a healthy, lifelong habit. Research has shown that adults who went through short burst of memory training were better able to maintain higher level cognitive functioning and everyday skills, even five years after the training. If you want to memorize a poem, it will help if you pick one one that speaks to you. I saw the movie "Invictus" and afterward googled the poem of the same title. I decided to memorize it and it came quite easily, probably because I enjoyed the film so much. Since I live in Vermont I thought I would try Robert Frost next. When I read "Stopping by Woods on a Snowy Evening", I was surprised how it spoke to me.  Now when I drive by the trail that is named after Frost, I can recall one of his poems in it's entirety and it will make the drive much sweeter.

My next challenge will be to learn Shakespeare's most famous sonnet. The language is not what we are used but being a southern girl, how could I not love the line, "And summer's lease hath all too short a date?" In a group of participants aged 55-70, researchers noted that repeated activation of memory structures promotes the neuronal plasticity in their brains. Whatever the case for memorization, sometimes taking a break from all that goes on in our lives and reciting a poem for the fun of it, can change our outlook and uplift our spirits.

How do you sleep at night?

Sleep is really important to our brain health. If you get adequate daily sleep, the brain is recharged and good thinking skills and memory are maintained. New information gets processed when we sleep and new memories are consolidated during different phases of sleep. If you are cutting your sleep time short, due to going to bed too late or worrying too much then you are not doing your brain any good.

The old adage about counting sheep to fall asleep has probably been around for about 150 years according to some references in literature. It is really a way to distract ourselves from worrying, planning, or problem solving. These activities can lead to the production of the stress hormone cortisol. One you have cortisol running around in your system you are wired and I think we all know what that feels like.

Another way to help you relax and fall asleep is to visualize a pleasant image. I like the image of walking on the beach or on a shady, wooded trail. Sometimes I imagine that I am camping under the stars and a light breeze is blowing across my body. I usually have a fan going all night to help block out any ambient noise and it can help to simulate the breeze blowing. Of course you may like the ambient noises going on in your surroundings and that may help you to sleep.

If counting sheep is too boring and doesn't appeal to you I have some other tricks you can try. If you have a  favorite poem memorized you can go over that in your head or try counting in another language. Whatever strategy you come up with to distract yourself from worrying will help you to prevent the release of cortisol. You can always tackle your problems in the morning and maybe you will even come up with a solution in your dreams.

 Studies show that a good night's sleep improves learning. So if you want to become a better tennis player, ace that math test, or memorize that piano piece, then make sure you are getting enough sleep at night.

Laughter is the best medicine!

Have you ever wondered why you feel so good after sometime tells a joke and you get a really good belly laugh? It's because laughing releases endorphins from the brain. Those chemicals increase overall wellbeing and can even drown out pain. Laughing boosts the immune system, increasing the number of antibody-producing T cells. When our immune system gets a boost, we are less likely to get coughs and cold. Giggling can release stress and make you less tense.

If you are involved in a relationship having a shared sense of humor is a benefit. If you can have good belly laughs together you are less likely to fight over the little things. When I was a kid if my mom wanted to discipline me and my siblings, we always got her to laughing somehow so that she would forget she was mad at us. It worked most of the time and saved us from sore bottoms!

In addition laughter is good for the heart. It benefits the way blood flows around the body. It has been said that 15 minutes a day of laughter is as important for your heart as 30 minutes of exercise 3 times a week. Well I won't hang up my running shoes but I will put on a comedy show more frequently and laugh it up.

Want to rev up your workouts?

If you want to make the most of your workouts and your time is limited, then you might try interval training. Interval training is simply alternating bursts of higher intensity work with lower intensity work.   If you are out for a run you might sprint from one utility pole to the next, and then slow it down to a brisk walk for the next interval. Alternating from lower to higher intensity bouts can help you to burn more calories even if you are just increasing the intensity for only a few minutes at a time.

 Interval training will improve your cardiovascular fitness and over time you will be able to exercise longer at higher intensities. It will help to keep your workouts varied and fight boredom. It also requires no equipment but if you own a sports watch you can time your intervals. For instance, run or walk for 30 seconds at high intensity, then rest for 20 to 30 seconds, and repeat the sequence.

If you wondering how you know you are at higher or lower intensity, use the talk test. When you are in the resting phase your heart rate should come down enough so that you can talk. When you are in the all out part of the workout you should only be able to say a few words before you need to take a breath.

Interval training is no longer only the domain of athlete athletes, anyone can use this technique to increase their cardiovascular fitness.

Setting goals helps take care of your brain.

You may not realize this, but setting goals is a great way to take care of your brain. Setting goals activates areas of the brain associated with positive thinking skills. This in turn promotes an improvement in thinking abilities and problem solving skills. For me I find that setting goals, like trying to run a fast 5K race, faster than than my previous year's time, helps to keep me motivated with my running. I like to play games in my head when I run. Some call it interval training. I see how fast I can run from one telephone pole to the next, and when I slow my heart rate down on the interval, I observe how many birds I see sitting on the wires. Anything to help pass the 25 or 30 minutes it takes me to run 3 miles.

Start with a goal that you feel is manageable and not so far out that you won't be able to attain it. Maybe you want to start by committing to taking a walk after dinner every night. You might even catch a really nice sunset as a bonus. While on a walk with my daughter the other evening we observed a flock of Canadian geese on the river, a sure sign that spring is here!

Why have sex? Besides that it is fun?

Sex is a great way to boost your immune system. It is also stress releasing and can lower blood pressure. It can also boost your brain health by improving your self esteem, your confidence and the ability to think positively. When the sex is with someone you care about it also improves our emotional intelligence. It also burns calories and improves sleep. So grab your partner, find a relaxing spot, turn your digital devices off and have some fun while helping your heart out in more ways than one.

Do and don'ts of brain health

Since my interests lie in what we can do to have healthy brains, I should mention some of the things that get in the way of that. It stands to reason that ignoring the health of the brain by consuming excessive amounts of alcohol, drugs, caffeine and cigarettes would be no-brainers, pun intended. Also poor diet, environmental toxins, lack of sleep and all those things that we all do everyday, too much TV, texting, video games, or talking on a cell phone, all contribute to poor brain health.

One thing we can do for ourselves is to have "gratitude" everyday. Being thankful that we awaken in the morning to another beautiful day can go a long way towards helping our brain, believe it or not. The more positive thoughts we can generate, the more we are helping our thinking abilities and problem solving skills. What good does thinking negative thoughts do for us anyway? Would you rather stay down in the dumps or do something to help your brain out? Talking a walk, breathing fresh air, and changing our environment, even by cleaning the house counts. It is hard to have a clearly functioning brain if everything is a hugh clutter around us. So burn some calories while cleaning your house and notice how much better your body and your brain feels.

Ways to boost brain power

We all learned how to play cards as kids, at least I think most of us did. You may even still play some of the games you learned, like rummy or crazy 8's. Maybe you have a group of friends who get together regularly to play hearts or poker. If you really want to keep your brain stimulated, find a new game to learn, and then teach it to all your friends. Cribbage is a great game to practice elementary math skills. If you are one of those who still counts on their fingers, pick up a cribbage board and in no time you will drop that old habit.

Speaking of games, next time you get together with a group of friends, play at mimicing each other's action and talk. Of course, do it in a playful manner. Mimicing another's actions and talk activates several areas of the brain that are inactive. It can improve your brain power and the brain's natural ability to adapt quickly when faced with new situations. Tomorrow I will talk about other ways to change up old routines and get a brain boost.

A little math anyone? The Karvonen Formula.

It is common knowledge that exercise and increasing cognitive skills is good for the brain. The Karvonen Formula lets you calculate your target heart ranges using a simple math formula. Of course if you have a heart rate monitor it will do it for you. The equation is quite simple though you will need to calculate your resting heart rate (RHR). That can be done be taking your pulse for 10 seconds and multiplying it by 6. That will give you the count for 1 minute and is a little easier than having to count your pulse for one minute. Once you have your RHR the steps are pretty easy.

Since there are apps for the Karvonen Formula I won't go into the formula here. If you don't have a smart phone you can google it. It's a pretty easy way to figure out your target heart rate for moderate (fat burning) intensity or vigorous intensity. I just wanted to introduce you to the formula in case you want to use something besides the "talk test" to figure out your intensities. And if you figure out the ranges yourself using the old paper and pencil method, then you'll also be firing up some of those neurons for dormant math skills.

The "talk test"

If one is doing moderate intensity level activity, you should be able to talk, but not sing, during the activity. If you are doing vigorous intensity activity, you won't be able to say more than a few words without pausing for breath. Examples of moderate intensity activities are walking briskly, but not race walking, water aerobics, and bicycling, slower than ten miles an hour. Other examples of moderate intensity are gardening, playing tennis, and ballroom dancing. Dancing is a great way to get fit with your partner and have some time away from the kids. Examples of vigorous intensity activities are race walking or running, swimming laps, bicycling faster than ten miles an hour, jumping rope, and hiking uphill with a heavy backpack. There are so many activities to choose from for moderate or vigorous intensity.

If doing moderate intensity, it is recommended that one do thirty minutes, five times a week. So find a dance partner, tennis partner or break out the jump rope and be a kid again. Tomorrow I will talk about the Karvonen formula and how to determine your target heart rate range for moderate or vigorous intensity.

Just how much exercise do we need?

According to the guidelines for how much aerobic exercise we need, if you do vigorous activity at 70 to 90 percent of your target heart rate, you can do twenty minutes, three times a week. If you think you really can't fit twenty minutes in, start with ten minutes in the morning and ten minutes in the evening. You will feel invigorated after ten minutes and will probably want to keep going. Even if you can't fit 10 minutes in, start with five minutes. Anything is better than nothing. You can jump rope, do jumping jacks, run in place, and any other myriad of activities that don't take up much space. I like doing a circuit in which I mix it up, switching each exercise after a few minutes. It keeps it fresh. If you have a rowing machine, elliptical, or treadmill, you can also alternate them with exercises like jumping rope or stair stepping.

 If you wonder what vigorous activity is, it is going a little bit harder than being able to talk, but not so hard that you feel like you can't keep going and you feel totally out of breath.  If you previously haven't done any exercise it is probably good to check with your doctor and make sure he signs off on your starting your exercise routine. He may suggest that you start off with moderate intensity activity like walking. Tomorrow I will talk about moderate intensity and how often you need to do exercise at that pace.

Want to improve your short-term memory?

Everyone forgets those little things, like where you left your glasses or put your keys for instance. If you want to help your short-term memory you can do this simple exercise. Observe an object or photograph and try to remember something about it immediately. If you do this over the course of a week, by the end of the week there are several objects or people you can recall with ease. Working on your short-term memory will help your long term memory. Memorizing your grocery list instead of writing it down can also be a way to increase your short-term memory.

If we learn something new and only do it once or twice it is forgotten in a short period of time. Within 20 minutes you remember about 60% and in 24 hours you remember only 30%. But if you practice again within 24 hours, and then practice again later, you are likely to remember 80%.

Creating strong connections in the brain by growing dendrites means doing something over and over. This in turn means that you will have stronger, faster connections that will last a very long time and therefore help you remember what you learned.

What's good for the heart is also good for the brain.

It is known that aerobic exercise is good for the cardiovascular system. Exercise spurs the growth of new mitochondria in muscle cells and also creates greater density of mitochondrial cells in the brain. Studies show that a greater reservoir of mitochondria in brain cells could provide a buffer against neurodegenerative diseases such as Alzheimer's disease. Even light exercise such as walking promotes cognitive function and can increase the neuroplasticity of the brain. We humans have the capacity to have our brains change at all ages. Exercising will help to keep the brain flexible, dynamic, and changing throughout our lifetimes.

What do you believe about aging?

Are you one of those people who believe that dementia is universal and inevitable? I can tell you that these myths exists, even though research shows that in the healthy aging brain, new synapses continue to form and nerve cells in the brain can regenerate. Of course one can't just sit on the couch, do nothing and expect that you will form new synapses. One needs to get aerobic exercise. Taking a twenty to thirty minute walk a day, 3 to 5 days a week, at moderate intensity, will help in exercising your brain.  "What is good for the body is also good for the brain."

Juggling has been proven to increase gray matter in the brain and may even prevent Alzheimer's Disease. Juggling engages your problem solving skills, while also toning your body, strengthening your core, and burning calories. The longer it takes you to learn to juggle, the more you are exercising your brain. So no worries if you don't get it right away. I sure didn't but I persisted and at 59 I have learned something that I always wanted to do. It's a portable workout that I can take anywhere. Juggle for five minutes and see how your arms feel if you wonder if it has benefits. Pick up some juggling balls and boost your brainpower!

Want to boost your brainpower? Learn to juggle!

Do believe that dementia is inevitable and irreversible? These myths exist even those research shows that in the healthy aging brain, new synapses continue to form. Taking a walk 20 to 30 minutes a day, three to five times a week at a moderate pace will exercise your body as well as your brain. And if you want to challenge yourself further learn to juggle. Juggling has been proven to increase the gray matter in the brain. It also strengthens your core, burns calories and tones your body. Even if it takes you time to learn you are still exercising your mind. It helps to sharpen your focus and concentration, it's portable, and you will amaze your friends when you show them that you can keep three little balls in the air. Pick up some juggling balls and boost your brainpower.

hula hooping health benefits

Hula hooping has been around for centuries. Evidence shows that it was practiced by the Greeks and that they probably made their hoops from grass, wood, bamboo, and even vines. Hooping as a toy for children came about in the 14th century in Britain. In the early 19th century British soldiers came upon Hawaiians hooping and thus "hula hooping" was coined.

Hula hooping uses some of the biggest muscles in the body and therefore requires a lot of energy and  forces the body to burn fat stores. It is a low impact exercise and just about anyone can do it. The motion is more of a front to back action rather than side to side. There are lots of videos on utube so you can check one out if you would like to learn the technique. In no time at all you can be hula hooping and just ten minutes a day can provide aerobic benefits to your body. You will tone your glutes, thighs, hips, legs, knees, and abdomen. The weighted hula hoops are best and you can make one quite easily after a visit to your local hardware store. You can even increase your spine flexibility, your coordination and burn calories. So put some tunes on and "hoop" on.

Thoughts on Keeping a Journal

If you don't already do so, I highly recommend writing in a journal about twenty minutes a day. Even just five minutes a day or so can give you a breather from stresses you might be encountering. Journaling is an ancient tradition, one that dates back to about 10th century Japan. Writing is a welcome relief from all the typing and texting we do. Journaling gives the brain a chance to process our anger, sadness, or other emotions we might be experiencing Journaling might even help our immune system out. Some researchers are saying that it could be strengthening our T-lympocytes, otherwise known as immune cells. Journaling is cheaper than taking vitamins or therapy. Writing could also be a way to help resolve disagreements with others. Instead of stewing about the problem or misunderstanding, writing might help you come up with an unexpected solution, understand another's view point and maybe save a friendship. So go out and buy one of those old marbled notebooks, the ones kids use to practice penmanship. They are cheap, you can collage them, and have a pretty journal that cost pennies. Your penmanship might even improve and you won't forget how to write by hand.

We all know this person.

We all know people who seem to thrive on stress. But are they really doing themselves any good in the long run, the drama queens and people who seem to go from one crisis to the next? What you are doing  when you react to excessive stress, either from internal worries or external circumstances, is activating the fight or flight hormones. Don't get me wrong, a little stress is okay but if you are triggering a chemical release from a certain part of the brain, specifically the hypothalamus, then these chemicals like adrenaline, noradrenaline, and cortisol are causing the body to undergo specific changes. The blood is shunted away from our digestive tract and directed into the muscles and limbs, thus getting one ready for fight or flight. When too much cortisol is released from constant stress, it signals the body that it needs extra calories. Cortisol levels can stay elevated for awhile and could be the reason why one feels like eating when stressed.

So how we can deal with stress if our boss is breathing down our neck and we want to punch him or her? Retreat to your cubicle and do a set of jumping jacks, go up and down the stairs, or do some pushups up for five minutes. You don't have to do a full thirty minutes of cardio to get immediate benefits. Even five minute increments is beneficial. Stuck in traffic and the radio or that book on tape isn't lowering your blood pressure? Do some deep breathing or even singing using your diaphragm will cause you to relax. We can all carve out five minute increments during the day, even if we have busy schedules. Use the time to visualize or meditate if you are having a rough day. We don't have many saber tooth tigers running around these days so we really don't need to have all those chemicals running around the body wreaking havoc on our immune systems. Do something nice for yourself. Take some deep breaths and relax!

Just a little background, I am currently attending a three month fitness internship in Ludlow, Vermont, as part of my degree program in Exercise Science at Castleton State College located in Castleton, Vermont.

 I am interested in all things related to fitness and living a healthy life. I believe it is possible to redefine ourselves and in fact believe that is what keeps us inspired to continue living. People once thought that as we grew older we couldn't learn new things and the brain cells we lost couldn't be replaced. Now research is being conducted that shows it is possible to develop new connections between the neurons and also create new brain cells. This is possible by engaging in activities that are associated with cognitive health.

In my late forties I began to run races competitively and even tried triathlons. After 109 races of all distances, I can say that it is the best thing I ever did for myself. I discovered that having a goal and reaching it was very motivational. If you are someone who likes challenges, then doing a 5K race is attainable and rewarding. If you don't believe that you can run a 5K race right out of the gate, then try walking it. Many races have walker divisions.

I have just turned 59 and most people don't believe me when I tell them my age. If you are one of those people who think they just don't have time to do any physical activity, well I can tell you that it's possible to squeeze in activity all through the day. If you can't find even twenty minutes a day, then start with small increments. Here are a couple of suggestions for squeezing in five minutes a day, throughout the day. Walk back and forth to your mailbox two or three times or before shopping for  groceries, walk around the parking lot a few times, pretending you can't find your car. If you do this a few times a day, you will find that you have more energy and are looking for more ways to increase the  minutes you spend doing something for your heart. And we all want to have healthy hearts for loving, living and enjoying life.