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!