Do you get enough dopamine?

 When we don't get enough dopamine in the diet, information flow from the brain does not work as well.  Dopamine disorders in the frontal lobes can cause a decline in neurocognitve function, particularly those linked to the frontal lobes, such as memory, attention and problem solving. Shortage of dopamine is the cause of Parkinson’s Disease, when the ability to execute smooth, controlled movements is lost.

To make dopamine one needs to eat foods rich in tyrosine. Foods that may help your body to produce more dopamine are almonds, avocados, bananas, low-fat dairy, meat and poultry, Lima beans, sesame and pumpkin seeds, soy products (tofu, etc.), fish, dairy, and meats. 

Increasing your intake of antioxidants may help reduce free radical damage to the brain cells that produce dopamine. Fruits and veggies that are rich in antioxidants are greens, orange vegetables and fruits, asparagus, broccoli, beets, peppers, oranges, strawberries, cauliflower, Brussels sprouts, nuts, sunflower seeds, greens, broccoli, and carrots.

Regular exercise increases blood calcium which stimulates dopamine production and uptake in the brain. Thirty to sixty minutes a day of walking, swimming, or running can jump-start your dopamine levels. Setting goals and then reaching them increases your dopamine levels. Even small goals throughout the day, like not checking Facebook during the morning or resisting that plate of donuts at the office can help to increase dopamine in the body.

Miracle Exercise, the Plank!

Want to spend just minutes a day, reduce stress and improve your mood? Sitting at a desk for hours can tighten the muscles and the plank can help to relieve that tension. The plank, an isometric exercise, offers many benefits and requires no equipment and minimal space. Plank exercises help increase flexibility in the posterior muscle groups throughout the body. The shoulder girdle expands and stretches the various muscles around your shoulders, collarbone and shoulder blades. Planks even stretch the arches of your feel as your toes hyperextend to support your weight. Posture can improve, making your appearance more attractive and when you engage your core to stabilize the hips and spine, you possibly reverse postural deficiencies.

There are many variations of the plank. There are elbow planks, side planks, or lifting opposite arms and legs planks. Start with just a few seconds a day in the plank and before you know it you'll be holding it a minute or so and wondering why you didn't do this exercise before. When you strengthen your core, your back also benefits. There are so many exercises to choose but why not pick one that has so many benefits?

Why Jump Rope?

Do you want a quick calorie burner? Then this is for you. Jumping rope can burn 135 calories in 10 minutes. It is also a portable workout, you only need about 10 inches of room above your head, and about four by six feet of floor space. It is very aerobic so always make sure you have your physician's okay to start an exercise program.

To challenge yourself try jumping on one foot, alternating from left to right foot. Or jump as fast as you can on both feet. Jumping rope gives you a whole body workout in a short amount of time. You will sculpt the chest shoulders, arms, and legs.

The really lovely thing is that jump ropes are inexpensive. You can pick one up for under $5 or get a weighted one for just a little more. Add some burpees or push ups and you have a quick workout that will boost your metabolism for the whole day. What's not to like?

Tired of the same old grains?

Do you always cook rice or potatoes? Do you know there are a ton of other grains out there that are nutritious and worth trying out. Millet goes great with sweet potatoes or whatever veggies you have on hand. It has a nutty taste and improves in flavor if toasted before cooking. Buckwheat or kasha, is another wonderful grain and is delicious when roasted. I like a savory dish that combines sautéed onions, mushrooms, salt and pepper with the roasted kasha. If you have leftover kasha, try is as a breakfast dish, with soy milk and almonds and raisins thrown in. Yummy! By now everyone has heard of quinoa (pronounced keenwah) I'm sure. It is great in pilafs or cold salads. It can be also ground into flour for baked good, great if you have a gluten intolerance. Some other tasty grains are barley, wheat berries, brown basmati rice, wild rice, and amaranth. Mix it up, try something different than the same old pasta or potatoes tonight.

Hop like a kid again, it's good for you!

Want to keep your bones healthy and strong? Then you should add some hopping and jumping to your fitness routine. Studies show that bones should be jarred to add mass and reduce the loss of bone mass as one ages. If you have a set of steps you could trying jumping on both feet from one step to the ground about 20 times every day or so to get the benefits of bone "blasting." Activities like playing tennis or basketball help the bones too by the constant jumping or side to side movements. Swimming, while a low impact activity, doesn't too a lot for the bones. If you are a bike rider try standing up to pedal to put a little extra stress on the bones. You could also join the kids for a game of hopscotch, do some jumping jacks, or the next time you get some really good new, hop up and down. You might look silly but your bones will be happy.

Stuck in a fitness rut?

Do you do the same old workout everyday? Do you feel like your fitness has plateaued? Not excited about working out? If you answered yes to any of these questions, then maybe you want to set a weekly fitness goal. Recently I was feeling bored with the same old 3 mile run and my strength workout. So I added a new strength routine that has me using weights while in a plank position. It works my core, triceps, biceps, glutes, abs, and quads.  In just a few weeks of doing the new exercises I feel stronger. I now alternate my running days with the strength workouts.

When you decide to set a goal pick something that is specific, like shaving 30 seconds off your next 5K race time or setting a personal record for how many push ups you can pump out. The American Council on Exercise has come up with an acronym for setting realistic goals. It is SMART and stands for specific, measurable, attainable, relevant and time-bound. The last one can help you maintain your focus by putting a time limit on what your goal is.  Whatever the goal, it may help you get over that boredom you have been experiencing in the same old workouts and make you fitter and stronger.

Burpees, anyone?

If you want one exercise that works your whole body, this might be the one for you. Don't have much time for exercise, this is for you! Burpees, when done right, can burn more calories in just a few minutes than many other exercises. When you add the push up to the burpee you have an exercise that works the arms, chest, quads, glutes, hamstrings, and core muscles.

In addition when you have conditioned with burpees it helps with everyday activities like carrying groceries, a toddler, or lifting that suitcase overhead to shove into the overhead bin on an airplane. Burpees will also boost your endurance and conditioning for other sports and activities. What's not to like?

If you go on Utube you can find many examples of how to do a burpee correctly, with or without the pushup. So what are you waiting on? Burpee on!