enhance brain

Brain Food Enhance Mood End Depression

How can eating brain food make you feel good, when ice cream and cookies are off the menu?

Researchers find meals high in protein and complex carbohydrates (not processed sweets!) can turn into brain food — foods that lift your spirits and improve your mood.

The combination of protein and carbohydrate delivers the amino acids and glucose your brain uses to produce serotonin and other neurotransmitters to keep you feeling good. Some say that higher serotonin levels can change a bad mood into a good mood.

Your Brain Needs Protein supplies amino acids required to stimulate neurotransmitters.

Antioxidants from a variety of vitamins and minerals protects against free radical damage.

Glucose affects serotonin production.

Omega 3 Fatty Acids stabilize mood swings, keeping from falling too low.

Selenium is a mineral thought to prevent depression.

Vitamins C, D, B complex are good vitamins for memory that also support depression prevention.

Calcium in dairy products can be calming and help end depression.

Foods to Eat

Vegetables of all kinds provide good carbohydrate elements to stimulate serotonin, activate antioxidants, and supply the vitamins that defeat depression.

Brown rice, red beans, seeds, and oats are strong in protein and high in fiber.

Fish, another protein source, is high in vitamin B 12 which helps end depression.Fruit like citrus and vegetables like spinach supply the depression fighting vitamins C and B complex. Whole grains contribute the same mix.

Salmon and flaxseeds are excellent sources for omega 3 fatty acids, which are said to help stabilize mood swings.

Nuts, especially Brazil nuts, deliver selenium.

Chocolate contains chemicals (like theobromine, phenylethylamine, and anandamide) that boost mental vigor and that in love high that strikes you around Valentine’s Day.

Bananas, avocados, almonds, pumpkin and sesame seeds, and cheese all provide the same phenytlethylamine (PEA) found in chocolate, along with good fats and antioxidant nutrients.

Smart Eating Plan

Meals that mix protein and carbohydrates deliver nutrients that put you in a perfect state of mind to maintain your good mood. This eating plan is great for high fiber foods that deliver potent vitamins, minerals, and phytonutrients.

At breakfast, the carbohydrate and antioxidants in oatmeal is best blended with omega 3 fats (flaxseeds) and added protein (pumpkin or sunflower seeds). Add fruit and dairy to bolster your carbs for a good start to the day.

A mid-morning snack of yogurt is calming and healthy.

Lunches featuring high protein (fish, seafood) and high carbohydrate foods (spinach, leafy salads) deliver exactly what a good mood needs.

Afternoon snacks best boost nutrients and carbohydrates. Try a banana and granola bar to keep you feeling good.

Add more good fat (nuts, avocado, seeds) to a high-protein dinner. Brown rice and beans along side a serving of lean meat or fish, boosts protein, complex carbohydrates, minerals and vitamins.

Before bedtime snack suggestions include sherbet, frozen yogurt, or fruit to add a little glucose to stimulate serotonin production. Pair with chamomile tea for a soothing night’s sleep.

weight loss

The 8 Phases Of Healthy Weight Loss

Healthy weight loss is the goal of many dieters. According to statistics only about 1 in 250 dieters actually achieve their ideal weight and maintain it for a reasonable period of time.

If you have failed more times than you can count with diet programs, you’re not alone. The 8 Phases of Healthy Weight Loss will help you finally reverse that trend by teaching you things about losing weight that the diet scammers never mention.

  • Is the decision yours or someone else’s? If the decision is truly yours your chances of success greatly improve.
  • Is the decision to lose weight for medical or cosmetic reasons?I’m not against slimming down for cosmetic reasons but medical reasons trump cosmetic every time.
  • Is your decision to lose weight because you want more energy and stamina?

Who makes the decision and why, is crucial to successful weight loss

This phase isn’t taken seriously enough. Many people fail at losing weight because they approach it with the scantest of knowledge.

You simply can’t read a few 400 word Internet articles and expect to succeed at weight loss.

My fat loss motto is: “The more you know, the more it’ll show.”

There obviously comes a time after your decision to lose weight that you have to actually DO something about it.

  • Remove from your cupboard and refrigerator unhealthy treats and fat-gaining foods
  • Outfit your cupboard and refrigerator with high quality food
  • Get a collection of healthy recipes
  • Start eating better (Eat at home more. Eat at restaurants less.)
  • Start exercising more

Lack of, or loss of motivation is one of the leading contributors to failed weight loss attempts.

The best motivation comes from within. If you’ve failed at dieting numerous times and have a negative attitude about yourself then reading a positive mental attitude book or memorizing positive self-affirmations is a good place to start.

You can also enlist the aid of family or friends to help keep you motivated. Better yet, find a like-minded person to share your daily weight loss struggles and victories with.

This is the least talked about phase of the weight loss puzzle.

All too often, when weight loss slows down or stops, people quit out of frustration instead of re-evaluating the situation. Evaluation is a missing key to fat loss success.

I recommend re-evaluating where you’re at and how far you’ve come every seven days or so. If you can recognize early on what isn’t working you can eliminate it. If you recognize what is working you can improve it and realize even greater success.

Weight loss is not a two week proposition, it’s more of a lifestyle thing.Your bad habits will need to be replaced by good ones.

Example: the sedentary couch potato habit will have to be replaced by a more active one.

Only by changing your habits can you expect permanent weight loss results.

The plateau phase is simply reaching a point where your weight comes off more slowly or stops coming off all together. Trust me, every dieter runs into plateaus.

If you run into a plateau just take a few days off (not go an eating binge of course) and relax, much like mountain climbers do before assaulting the final summit. When you’re ready, assault your fat loss plateau with renewed vigor. Remember, plateaus aren’t failures they are only temporary roadblocks that can be conquered with a little patience or creativity.

What do you do when you finally achieve your perfect weight? Maintain it.Just keep doing the positive things over and over again that got you to your perfect weight and maintaining it shouldn’t be too hard to do.

Healthy weight loss will be realized if you approach it with a mature decision and a healthy dose of internal motivation. If you also expect that roadblocks may get in your way, like weight loss plateaus, you won’t be surprised or intimidated by them.

Your perfect weight will be achieved when you are willing to learn more, do more, create healthy habits and stay motivated.

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Marathon: 10 Rules to Begin

The beginner’s handbook for training to run the 42 kilometers.

To dedicate yourself to the marathon, even at amateur level, you must first be clear about some fundamental points. Whether you are male or female, the preparation does not change, these are the key things to consider.

Age to Debut

Up to 30 years are very few problems. In addition, up to 40-45 years, you can easily debut, being careful not to overdo it. There are also those who gave him his first marathon after 55 years. But the precautions are needed more in the later start, the harder it is to adapt the organism to long stroke.

Getting Started

You will have to start slowly, taking into account your age and physical activity practiced up to now. If you are over 50 years old and do not exercise for so long time, you should start from a few minutes a day. At the limit, it is not even necessary that you begin by running, you can also work out just walking, especially if you’re overweight, and maybe even a smoker. Then you can increase the number of miles per session, but always do gradually. At the beginning, especially if you fall into the category of over 50 years and be sedentary, it is good for a few months you would not address more than three long sessions per week.

Muscle and Fitness

The working muscles are basically those of the lower limbs, which become able to use more oxygen: that is to say, become more resistant. It is advisable to strengthen them, as well as with the training, including weights, or with free body exercises. But it should not be neglected even the back muscles, which, with its stabilizing action, helps protect against injury to the spine. It will be essential to joint mobility before and stretching after every workout.

Eating and Drinking

It is important to begin your workout (or race) without food in the stomach. If you run for less than an hour just drink plain water. But if you exceed the time or there is an atmosphere that makes you sweat abundantly, it should also be introduced through food or supplements, minerals (sodium, chloride, potassium and magnesium) and carbohydrates (for example, fructose and maltodextrin).


You should never eat while running.


Your equipment must be adequate in cotton or breathable technical fabrics. Banning synthetic materials, which hold the sweat on the skin. If it’s hot, legs and arms should be bare. If it’s cold, never use the waterproof overalls.

Location to Train

It is preferable to choose parks or areas with lots of greenery for the training. At the beginning, you should opt for the flat routes.

Hours of Training

Choose the time of day most convenient for you, what you do not need to take into account any difficulties or unexpected events that may force you to miss an appointment. In the summer do better in the morning or evening when the heat fades, and in the winter, if you can, do it in the central hours of the day when it’s warmer.

Make the Check up

Before starting the preparation for the marathon, check with your doctor and let him or her know your plans. You should be marked by a specialist stating the good heart health, joints and spine.

Get Your Feet Checked

The feet should be first checked with a baseline examination of those engaged in some shops for the race, and then if necessary by an expert recommendations of how to correct eventual defects such as orthotics flat feet, overpronation or hyper supination.

If the support is not correct, it is easy to encounter pain in the feet, also problems in the ankles, knees, and, consequently, in the back. From the very first sessions, it is essential that you use good quality racing shoes that fit the shape of your foot. Choose carefully only in specialty stores.

Are You Overweight? Lose Weight First

The higher weight you have, the greater stress on your feet and joints. If you’re overweight, begins losing weight with a low calorie diet before you start increasing the intensity and duration of training sessions. Once lost the bulk of the excess weight, eating a balanced diet and exercise almost daily will do the rest.