Brain Health Kit-All 4 Reports in 1

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Brain Health & Memory Kit

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--Second Edition --
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vBP131218
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Copyright 2012 Barton Publishing Inc.
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Disclaimer: The advice in this book is intended to supplement, not
replace, the advice of a trained health professional. Consult your
physician before beginning an exercise program, modifying your diet or
altering medications. The publisher and author specifically disclaim any
loss, risk or liability, which is incurred as a consequence of the use of
information in this report.
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BrainHealthKit.com 2012 4 Reports in 1: Brain Health and Memory Kit # 2
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Brain Health and Memory Kit:
4 Reports in 1
+ Bonus Report
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Eat Your Way To A Sharper Mind............................4

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Boost Your Brain Power With Supplements.......24
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Exercise Secrets To A Healthy Brain...................30
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Stimulating Secrets To Engage Your Brain.........53
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Quick Starting Memory Boosting Action Plan.........71
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Bonus Report - THE DIRTY DOZEN Checklist.......................88
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Eat Your Way To A Sharper Mind
Table of Contents #
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The Food/Brain Connection:
Why Nutrition Matters 6
What Affects Memory? 6
Simple Changes, Big Results 7
Feed Your Body, Feed Your Brain: What Your Brain Needs 7
Antioxidants, Natures Arsenal 7
Good Fats Versus Bad Fats 8
Sugars, the Good, the Bad and the Ugly 9
The Power of Vitamin B 9
Change Your Diet, Change Your Life: What to Eat 10
Top 20 Memory Boosting-Foods 10
Change Your Diet, Change Your Life Recipes 13
The Lunch Bell 16
Dinner is Served 19
Toxic Waste:
Habits that Destroy Memory 22
Top 5 Foods to Avoid 23
How Much to Eat and When 23
Keeping It All in Balance 24
References 24
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The Food/Brain Connection:
Why Nutrition Matters #

Tell me what you eat, I'll tell you who you are. ~Anthelme Brillat-Savarin #
#
Few things in life are as frustrating as those momentary lapses in memory we all experience occasionally.
Perhaps youve wasted time searching for car keys, the phone or your wallet. Or, maybe youve experienced
the embarrassment of forgetting someones name or lost your train of thought. If youve watched a loved
one develop dementia or Alzheimers disease, you may worry about your own future. #
#
Fortunately, we no longer have to accept memory loss as an inevitable part of aging. Researchers now know
that the food we eat has a dramatic effect on how well our brain functions, even into old age. Even better,
the foods that improve memory are the same ones recommended by nutritionists and health practitioners for
overall health. #
#
What Affects Memory? #
Weve known for years that a poor diet can contribute to chronic diseases, such as Type 2 diabetes, heart
disease, high blood pressure, and even some types of cancer. In recent years, though, researchers have found
a link between the foods we eat and brain function. Those same bad habits that lead to chronic disease can
lead to impaired memory, reduced cognitive function and even Alzheimers disease. #
#
Heres why: memory is carried in a network of brain cells
called neurons, which resemble a tree with a trunk the
axon -- and small branches the dendrites -- which connect
to other neurons. Brain cells need oxygen, and lots of it, to
perform. The brain receives oxygen through the blood
stream. When blood vessel flow is restricted by diabetes,
high blood pressure, or coronary artery disease, the amount
of bloodand oxygenavailable for the brain decreases. #
#
Type 2 diabetes damages blood vessels so blood flows less
efficiently. High blood pressure and high levels of LDL, or
low-density lipoprotein cholesterol, cause plaque buildup in
the walls of arteries, which can also impair cognitive
function, or contribute to vascular dementia, an Alzheimers-
like disease. A study in the Netherlands found that patients
with high blood pressure showed a loss of neurons in a brain
scan. This loss of neurons may not cause immediate memory decline, but over time, memory loss is an
almost certain outcome. Another potential cause of memory loss is the presence of high levels of
homocysteine, a natural amino acid found in the brain. #
#
Simple Changes, Big Results #
Thats the bad news. The good news is that lifestyle changes, including changes in diet, can significantly
improve memory and cognitive function, and even reduce your mental aging by 15 years or more. We now
#
know that all of the above problems, including memory loss, can be controlled or even prevented through
healthful eating. #
#
The typical processed American diet, high in white flours, sugars, trans-fats and sodium, is at the heart of
many of our health woes. By adapting a Mediterranean-style diet, rich in lean proteins, fruits, vegetables and
whole grains, you have the power to improve memory and cognitive function, indefinitely. #
#
Ready to make a change, but not sure where to start? Some common misconceptions about changing your
diet include the following: #
#
Eating a diet of fresh fruits and vegetables and whole grains is too expensive. #
Knowing what to eat is complicated and confusing. #

A whole foods diet is boring and bland. #
Eating healthy foods takes too much time spent on preparation and cooking. #
#
If youve ever used one of these excuses, read on. In this report, youll learn exactly what your body needs,
and in what amounts, to boost memory. Youll learn simple tips for saving money and preparing foods
quickly, and youll discover easy recipes and ingredients for flavorful dishes that are anything but blah. #
#
Feed Your Body, Feed Your Brain:
What Your Brain Needs #
#
Weve talked a bit about what your brain doesnt need trans-fats, sugar and highly processed foods. So,
what does the brain need to function at its best? Researchers have isolated several nutrients and chemical
compounds that seem especially effective at improving memory and keeping the cogs of your brain running
smoothly. #
#
Antioxidants, Natures Arsenal #
Leave a metal object outside and it inevitably rusts. This process, known as oxidation, is the same reason
cut fruit turns brown. As oxygen interacts with moisture, rust develops or fruit becomes discolored. In our
bodies, free-radicals perform a similar oxidizing function. These scavengers erode cell membranes and can
damage DNA and mitochondria. Free radicals have been implicated as a primary cause of many
degenerative diseases, including Mild Cognitive Impairment and Alzheimers disease. #
#
Fortunately, natures provided us with a defense against these bad guys. Our bodies produce anabolic
hormones, which fight damage from free radicals. Additionally, many plants contain compounds, known as
antioxidants, which search out free radicals in our bodies and render them harmless. Berries, leafy
vegetables and brightly-colored fruit and vegetables are full of antioxidants, such as vitamin C, vitamin E,
selenium, carotenoids, and flavonoids. #
#
#
Just how effective are antioxidants at improving memory? A
recent study published in the Journal of Alzheimers Disease
found that participants aged 45 or older who consumed at
least 400 grams of vegetables each day scored significantly
higher on cognitive tests than those who did not regularly
consume vegetables. Participants also had higher levels of
antioxidants in their #
bodies and showed fewer signs of oxidative stress. The
researchers also discovered that consuming supplements
with antioxidants did not provide the same level of results.
Mom was right: eat your vegetables! #
#
Good Fats Versus Bad Fats #
Most of us have been trained to avoid all fats. This fallacy,
first introduced in the 1960s by the National Institute of
Health and the U.S. Department of Agriculture, encourages
us to eat carbs and avoid fat at all costs. Recent research has
debunked the myth that all fat is bad. In fact, adequate
amounts of fat help our bodies absorb nutrients, clot blood
and build brain cells. Good fats keep our bodies running
smoothly, just as high-quality oil keeps a cars engine
humming along. #
#
So what exactly is a good fat and how much do we need? First, lets focus on fatty acids or Omega-3, found
in fish and fish oils. Omega-3 fatty acids contain DHA, a natural substance that makes up 60 percent of the
membrane between brain cells. This membrane allows neurons to remain flexible so the cells can send
communications efficiently. DHA must be constantly replenished in the brains membranes. #
#
In the Rotterdam study in the Netherlands, researchers found
that participants who ate fish just once each week had a 60
percent reduction in the risk of Alzheimers disease. Fish
oils can also improve memory and cognitive ability in
healthy individuals, and even reduce symptoms of
depression and ADHD.
#
Some plant oils, such as flaxseed, English walnut, soybean
and canola oil also contain Omega-3 acids, although you
should consume both types of food for maximum benefit.
Flaxseed oil, and other unprocessed oils oxidize and become
rancid quickly. Exposure to light accelerates the oxidation process. Buy these oils in small, dark bottles and
store them in the refrigerator. Use by the expiration date listed on the bottle. #
#
Monounsaturated fats, such as those found in olive oil, are believed to reduce high blood pressure and
increase levels of high density lipoprotein cholesterol, or HDL. Researchers believe that HDL acts almost
like a magnet in the blood stream, cleaning the arteries of plaque and LDL. Healthy arteries mean a healthy
brain. #
#
Eating#Fish#Safely
#
Recentconcernsovermercury,PCBs#
and other environmental contaminants
haveledmanypeopletoshyaway
from consuming sh. Pregnant women
andyoungchildren,especially.
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Sugars, the Good, the Bad and the Ugly #
After oxygen, glucose, or sugar, is the main element your brain needs to perform well. Glucose is the fuel
your brain needs to recall memory and process information quickly. But not all sugars are created equal.
Nutritionists have a ranking system, known as the glycemic index, which lists foods based on how quickly
they raise blood sugar levels in comparison to pure glucose. Simple carbohydrates, such as white bread,
raisins, white rice, and refined breakfast foods, have a high glycemic index value, are quickly converted to
glucose in the blood stream. The pancreas, in an effort to balance increased sugars, releases insulin, which
removes sugar from the blood stream and stores it in the cells.
#
In the short-term, this surge of insulin can trigger hunger and
overeating. After the initial surge of blood sugar subsides,
youll crash, or experience symptoms of low blood sugar,
which may include weakness, headaches and low cognitive
function. #
#
Long-term consequences are even more serious. Continual
consumption of these foods can lead to chronically elevated
blood glucose and insulin levels. Eventually, your body may
become insulin resistant, a precursor for Type 2 diabetes. #
#
To improve your memory, and your overall health, limit consumption of these foods. Opt instead for low GI
foods that raise blood sugar levels slowly and sustain energy for a longer period of time. These foods guard
against memory loss associated with diabetes, obesity and colon cancer. #
#
The Power of Vitamin B #
If you do nothing else to improve your memory, increase your consumption of folic acid and vitamins B6
and B12. Folic acid has been found to lower blood levels of homocysteine, the amino acid thought to
damage arteries. Researchers arent sure exactly why, but folic acid seems to also have a positive effect on
memory and brain function. #
#
In a three-year study published in the Lancet, for
example, participants were given 800 micrograms of
folic acid, while another group was given a placebo.
The participants were subjected to a battery of
cognitive tests initially, and the tests were repeated
after three years. #
#
The participants who received the folic acid scored
significantly better than those receiving the placebo
in several areas of cognitive function, including
memory, sensorimotor speed, and information-
processing speed. In fact, these participants
had a mental performance rate of a person
six to nine years younger than their actual ages. #
#
#
#
Low glycemic foods include nuts,
whole grains, dairy products, most
vegetables and some fruits. Eating a
low glycemic food with a high glycemic
foow lowers the total glycemic index of
the meal. Pair a banana, for example,
with bran cereal.
#
Folic acid is found in leafy vegetables, oranges, oatmeal, lentils and whole-grain fortified breakfast cereal.
Unless you eat a lot of leafy vegetables, though, you may want to take a folic acid supplement.
#
Change Your Diet, Change Your Life:
What to Eat #
#
Now that you understand the role good nutrition can play in improving your memory and cognitive
performance, youre probably wondering, What exactly should I eat? The answer is simple: natural, whole
foods, such as those eaten by our ancestors. Not only will eating these foods improve your memory, theyll
also improve heart health and reduce your waistline. Youll feel more energetic, healthy and focused. Even
your skin and hairs appearance and texture will improve as your body gets the nutrients it needs. #
#
Top 20 Memory Boosting-Foods #
1. Apples. Whoever said, An apple a day keeps the doctor away, was on to something. Apples contain a
bioflavonoid that reduces inflammation, known to destroy brain function. Choose organic apples and eat
them with the skin on for maximum benefit. #
#
Quick Start: Add apples to salads, muffins and meat dishes. Serve as a snack with nut butter. #
#
2. Beans. Dried beans are high in folate, which helps maintain normal levels of homocysteine. High levels
of this compound are associated with memory loss and cognitive decline as we age. All dried legumes,
including navy beans, chickpeas, kidney beans, lentils, black beans and red beans, provide protection
against memory loss. #
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Memory#Boosting#Beverages
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Greenteacontainscatechinsthathelpprotectbraincells,aswellaspowerful
antioxidants.Recentstudiessuggestthatgreenteamaycontainmoreantioxidants
thanmanyfruitsandvegetables.Enjoya cupofhotoricedgreenteadaily,butdont
addmilk,whichhasbeenshowntoreducethebenets. #
#
Redwinecontainstheantioxidant,resveratol,knowntoblockplaquebuildupandarter
ydamagethatcanimpaircognitivefunction.Drinkonesmallglassofredwineor
grapejuicewithdinner,or considertakingaresveratolsupplement. #
#
ResearchersfromtheUniversityofInnsbruckinAustriafoundthatconsumingasmall
amountofcaffeineincreasedbrainactivityandimprovedmemoryandreaction
timesinvolunteers.Onecupofcoffeedailymayhelpyoufeelmorealertandboost
cognitivefunction.Coffee,ontheotherhand,isthoughttoraisecholesterollevels.Talk
withyourdoctorifyouhavehighcholesterollevels.
#
Quick Start: Eat humus with whole-grain crackers, serve in casseroles or salads. #
#
3. Berries. Berries are loaded with powerful antioxidants that protect your body and brain from cellular
damage. Blueberries have the highest levels of antioxidants, according to the USDA Human Nutrition
Center, but all berries are helpful. #
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Quick Start: Eat 1/2 cup daily with cereal, yogurt or in smoothies and salads. #
#
4. Broccoli. Broccoli, Brussels sprouts, cauliflower and cabbage belong to the same plant family, and
contain phytochemicals known to keep your brain healthy. In a 25 year study of 13,000 women, Harvard
Medical School researchers found that those women who ate the highest quantities of these vegetables had
the lowest rates of memory decline as they aged. #
#
Quick Start: Eat raw as a snack, steamed, roasted or mixed in casseroles and salads. #
#
5. Cereals. Whole-grain, fortified cereals are a good source of vitamin B, known to improve cognitive
functioning and memory. Read package labels carefully and choose those made from whole grains and
natural ingredients. Avoid sugared cereals. #
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Quick Start: Top with fruit for a healthy breakfast; mix with yogurt for a snack. #
#
6. Chocolate. Chocolate lovers rejoice! Chocolate contains the phytochemical quercetin, which has actually
reversed memory loss in laboratory rats. Dark chocolate and unsweetened cocoa powder have the highest
concentrations of this potent plant protector. Milk chocolate and #
semisweet chocolate are less effective. #
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Quick Start: Eat one ounce high-quality dark chocolate daily. #
#
7. Citrus Fruits. Citrus fruits contain vitamin C, folate, potassium and antioxidants, powerful compounds
known to reduce the risk of inflammation, oxidative stress and even coronary disease and stroke. These
compounds keep blood vessels flowing so oxygen can reach the brain, improving cognitive function and
memory. #
#
Quick Start: Eat citrus fruit, rather than juice, daily as a snack or in salads and smoothies. #
#
8. Fish. Fish is one of the best sources of Omega-3 fatty oils. Omega-3s lubricate the membranes of the
brain so neurons can send messages effectively. Eat small, cold-water fish to reduce the risk of mercury
contamination. Eat wild salmon, herring, sardines or rainbow trout once a week. #
#
Quick Start: Grill, saut or oven- bake fish. Marinate it and serve in tacos, salads and casseroles. #
#
9. Flaxseed. In addition to fish, flaxseed, flaxseed oil, walnut oil and omega-3 fortified eggs are good
sources of Omega-3s, so vital to cognitive function and memory. #
#
Quick Start: Crush flaxseed in a coffee grinder and add to pancakes or yogurt. Use oils in salad dressings
or smoothies. #
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10. Greens. Greens, including spinach, mustard greens, lettuce, kale and Swiss chard are full of
antioxidants, known to improve memory and cognitive function by reducing oxidative stress. Eat at least
one serving of leafy green vegetables daily. #
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Quick Start: Hide in smoothies, add to salads, stir-fry with garlic.
#
11. Honey. Researchers at the University of Waikato in
Hamilton, New Zealand found that laboratory rats fed honey
showed higher rates of cognitive function and memory than
rats who were not fed honey. Other studies find that honey is
high in antioxidants and antibacterial agents, and also helps
regulate blood sugar. #
#
Quick Start: Add honey to smoothies, unsweetened yogurt,
baked goods and cereal.
#
12. Nuts. Tree nuts and peanuts are high in monounsaturated fat, a good fat that lowers LDL (bad
cholesterol) and raises HDL (good cholesterol). Nuts are also a good source of vitamin E, an antioxidant that
protects cell membranes from damage. Nuts release protein slowly and help regulate blood sugar, as well.
#
Quick Start: Add nut butter to smoothies, smear on apples, stir into sauces. Eat whole nuts as a quick
snack. #
#
13. Oatmeal. Oats are high in soluble fiber, which lowers LDL cholesterol and regulates blood sugar.
Theyre also a good source of folate and vitamins B1, B12 and E, nutrients known to benefit memory. #
#
Quick Start: Mix raw rolled oats with yogurt and fruit for a quick breakfast. Add oatmeal to pancakes and
muffins. #
#
14. Onions. Members of the onion family, including onions, garlic, shallots and leeks, have long been
known to have health benefits. Onions, especially, are rich in quercetin, a phytochemical known to protect
arteries against plaque buildup, allowing strong blood flow to the brain. #
#
Quick Start: Add onions and garlic to sauces, salads and casseroles. #
#
15. Pomegranates. Pomegranates contain high levels of polyphenols, antioxidants that reduce clogging of
the arteries. In fact, pomegranate juice has higher levels of polyphenols than orange, grape or blueberry
juice, and even red wine. One study found that patients with heart disease who drank one cup of
pomegranate juice daily for three months had improved blood flow to the heart. Better blood flow to the
heart means better blood flow to the brain. #
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Quick Start: Drink pomegranate juice daily. Eat pomegranate seeds as a snack or add them to salads. #
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16. Sweet Potatoes. Sweet potatoes and other bright orange vegetables, including carrots and winter squash
are full of the antioxidant, beta carotene. This phytochemical prevents damage to cells from free radicals.
Sweet potatoes are also high in vitamin C, folate and fiber. #
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Top 10 Ingredients
To Add Flavor Naturally
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Citrus juice and zest#
Chile peppers#
Onions, garlic and aromatics#
Red or white wine#
Honey or real maple syrup
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Quick Start: Roast, grill, steam or mash sweet potatoes for a sweet departure from potatoes. #
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17. Tomatoes. Tomatoes get their color from lycopene, a phytochemical believed to be even more powerful
than beta carotene and vitamin E at protecting the heart and brain from damage. Researchers have found that
heating tomatoes helps the body absorb lycopene. #
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Quick Start: Eat cherry and grape tomatoes for a sweet snack; add tomatoes to salads, sauces and salsas. #
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18. Yogurt. Yogurt and other dairy products can lower blood pressure, reducing your risk of hypertension
and cardiovascular disease, both risk factors for memory loss. Yogurt also contains the amino acid tyrosine.
This compound aids in the production of dopamine and noradrenaline, neurotransmitters that help your
brain send and receive impulses. Adequate amounts of tyrosine can increase memory alertness. #
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Quick Start: Use unsweetened yogurt, or yogurt sweetened with natural fruit or honey. Mix it with fruit or
whole-grain cereal or add it to smoothies. #
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19. Whole Grains. Whole grains are a good source of fiber, folate, vitamin E and selenium, and have been
found to play a role in reducing the incidence of type 2 diabetes, which is associated with memory loss.
Look for pastas, breads and cereals labeled as whole grains, not enriched grains. Seek out other grains, such
as barley, quinoa, amaranth and millet for a change of pace. #
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Quick Start: Switch to whole-grain breads and pastas and brown rice, instead of white. #
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Change Your Diet, Change Your Life Recipes #
Healthy food doesnt have to be bland. In fact, the only way
youll stick to a healthier diet is if it tastes good, right? The
recipes below offer nutritious, memory-boosting food that
doesnt skimp on taste. Of course, if youre accustomed to
processed food that is high in salt and sugar, your taste buds
may initially reject healthier tastes. Persevere, though.
Within a few weeks, youll find that you actually prefer the
taste of natural foods. #
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Breakfast: Start the Day Right! #
Weve all heard the studies reporting that children are more
alert and attentive at school if they eat a good breakfast.
Guess what? Adults benefit from a good breakfast, too. In
fact, eating within 90 minutes of waking up jump-starts your
brain and improves your memory. People that start the day
with a healthy breakfast are more likely to eat nutritious
meals throughout the day, as well. #
#
Memory Boost Smoothie #
Smoothies are a wonderful way to get the nutrients you need
early in the day. Theyre quick, delicious and portable, and
best of all, you can hide an abundance of good things in them. This smoothie includes spinach and flaxseed
oil, both super foods for boosting memory. When combined with fruit and milk, you wont taste either one. #

#
Ingredients: #
! cup packed baby spinach leaves #
1 cup milk #
! cup filtered apple, cranberry or pomegranate juice #
! cup fresh or frozen fruit or berries #
3 tablespoons flaxseed oil #
1 tablespoon honey #
! teaspoon almond extract #
3 ice cubes #
#
Directions: #
Combine the milk and spinach in a blender. Blend until the spinach is completely pureed into the milk. Add
the remaining ingredients and blend thoroughly. Makes two servings. #
#
Homemade Granola #
Commercial granola is often high in sugar and salt, but this simple homemade variety allows you more
control. This recipe makes a huge batch. Store it in an airtight container for up to three weeks, or freeze it
for up to two months. Top it with yogurt and fresh fruit. #
#
Ingredients: #
14 cups rolled oats #
2 cups unsweetened, shredded coconut #
1 cup golden flax seed #
1 cup toasted pumpkin seeds #
1 cup sunflower seeds #
! cup slivered almonds #
! cup brown sugar #
! teaspoon salt #
! cup canola oil #
1 tablespoon vanilla #
! cup honey #
! cup molasses #
" cup water #
1 cup dried apple or apricot bits #

#
Directions: #
Preheat the oven to 250 degrees Fahrenheit. Line two cookie sheets with parchment paper or silicone baking
mats. Combine the rolled oats, coconut, seeds, almonds, brown sugar and salt in a large mixing bowl. #
#
In a smaller bowl, combine the oil, vanilla, honey, molasses, and water. Pour the oil mixture into the large
mixing bowl and stir carefully until thoroughly blended. Spread the granola onto the cookie sheets and bake
for 20 minutes, stirring once or twice. Cool completely, stir again and add the dried fruit. #
#
Banana Pecan Pancakes #
Traditional white flour pancakes topped with corn syrup send a spike of sugar running through your veins.
This recipe relies on whole wheat, flaxseed meal and pecans to regulate blood sugar and give you energy
#
through the morning. Youll feel alert and ready for the day! Serve with fresh fruit, a sprinkling of cinnamon
or a drizzle of pure maple syrup.

Ingredients: #
# cup all-purpose flour #
# cup whole-wheat flour #

2 tablespoons ground flaxseed #
1 teaspoon baking powder #
! teaspoon salt #
1 cup milk #
1 egg, beaten #
1 ripe banana mashed #
2 tablespoons canola oil #
! cup chopped pecans #

#
Directions: #
Heat a griddle or skillet and spray with non-stick cooking spray. In a medium mixing bowl, whisk the flours,
flaxseed meal, baking powder and salt together. Make a well in the flour mixture.
#
In a smaller bowl, mix the milk, egg and banana together. Pour this mixture into the well and stir, just until
combined. Add the pecans. Pour ! cup portions on the griddle and cook until golden brown, 30 seconds to 1
minute. Flip and repeat. Makes six pancakes.
#
Zesty Orange Quinoa #
Quinoa originated in the high mountains of Peru, and while it is used as a grain, it is actually related to
leafy green vegetables. High in fiber, protein and iron, quinoa will fill you up and leave you alert and
energized throughout the morning. #
#
Ingredients: #
Juice and zest of one orange #
! cup water #
Pinch of salt #
" cup quinoa #
1 tablespoon whole flaxseed #
! teaspoon cinnamon #
! teaspoon vanilla #
Handful chopped pecans #
Handful dried cherries or cranberries #

#
Directions: #
In a small saucepan, bring the orange juice, orange zest, water and salt to a boil. Add the quinoa, flaxseed
and cinnamon and reduce the heat to medium low. Simmer for 10 to 15 minutes, until the quinoa is tender.
Stir in the vanilla, pecans and cranberries. Serve with milk and a drizzle of honey. #
#
Veggie Omelet #
While its true that eggs contain a healthy dose of cholesterol, theyre also high in protein, which helps
regulate blood sugars and keeps your brain going. Buy eggs with Omega-3 fatty acids if you can. #
#
Bakers Secret
#
Think you dont like whole wheat our?
Try whole wheat our from soft white
wheat instead of red wheat. It has a
milder taste and texture, and is ideal
for making bread, cookies and mufns.
Chances are, you wont even know its
wheat our. King Arthur Flour Company
makes an excellent soft wheat our for
all your baking needs.
#
Ingredients: #
! red bell pepper, seeded and chopped #
1 green onion, diced #
! tomato, diced #
2 mushrooms sliced #
2 eggs #
! teaspoon salt #
! teaspoon pepper #
! teaspoon dill #
#
Heat a skillet over medium-high heat. Spray with
cooking spray and saut the vegetables for 3 to 6
minutes, or until tender. #
#
Transfer the vegetables to a bowl. Beat the eggs, salt, pepper and dill until light and frothy. Pour the eggs in
the same skillet and cook three to five minutes. Flip and cook an additional two minutes, or until set. Add
the vegetables and fold the omelet over. Slide it onto a plate. Makes one omelet. #
#
The Lunch Bell #
Eating regular meals and snacks, including lunch, helps regulate blood sugar levels so you feel alert
throughout the day. People who take time for a regular meal are also less likely to indulge in binge eating, or
resort to eating junk food when energy levels dip. #
#
Tomato-Basil Pasta #
This pasta salad goes together in a snap, and tastes even better if you combine the vegetables, cheese and
dressing ahead of time and allow them to sit for an hour before adding the pasta. #
#
Ingredients: #
1 cup whole grain penne pasta #
! cup diced Roma tomatoes #
" cup fresh Mozzarella, cut in ! inch cubes #
" cup Kalamata olives, chopped #
" cup basil leaves #
" cup olive oil #
1 tablespoon Balsamic vinegar #
! teaspoon salt #
! teaspoon black pepper #
1 teaspoon minced garlic #
! teaspoon red pepper flakes #

#
Directions: #
Heat 4 cups water to boiling in a medium saucepan. Add the pasta to the water, and reduce the heat to
medium. Cook the pasta until tender, 8 to 10 minutes. Drain, rinse and drain. #
#
In a medium bowl, combine the tomatoes, cheese, olives and basil leaves. Whisk the remaining ingredients
together in a smaller bowl. Add the hot pasta to the tomato mixture and pour the olive oil dressing over all.
Mix well and serve hot or cold. Tastes even better the next day. Makes two servings. #
#
Turkey-Avocado Wrap #
This quick and easy wrap gets its great taste from a citrus dressing and rich, creamy avocados. Although
avocados are a calorie-dense food, theyre also a great source of monounsaturated fats, which can lower
LDL cholesterol. Theyre also rich in folate and potassium.
#
Dressing: #
Juice and zest of one orange #
1 tablespoon red wine vinegar #
! teaspoon salt #
1 tablespoon mustard powder #
2 tablespoons chopped, fresh basil #
2 tablespoons honey #
" cup canola or olive oil #

Wrap Mixture: #
! pound lean, sliced turkey #
! cucumber, diced #
1/8 cup finely chopped red onion #
1/8 cup chopped pecans #
! avocado, diced #
2 vegetable or whole-grain wraps or tortillas #

#
To make the dressing, whisk the orange juice, zest, red wine vinegar, salt, pepper, mustard, basil and honey
in a bowl. Slowly add the oil, whisking vigorously for 30 seconds, until the mixture becomes thick and
emulsified. Combine the vegetables and nuts in a mixing bowl. Lay two slices of turkey on a wrap and
spread the vegetable mixture on top. Drizzle with dressing and wrap tightly. Makes two wraps. #
#
Roasted Tomato Soup #
Roasting the tomatoes gives this soup a smoky, sweet flavor. Make a big batch, but omit the cream. Freeze
this soup in individual serving containers and reheat for a quick lunch. Add the cream just before serving. #
#
Ingredients: #
6 plum or Italian tomatoes, cored and quartered #
1 onion, peeled and quartered #
3 tablespoons olive oil #
1 teaspoon coarse salt #
4 cups chicken stock #

3 tablespoons honey
1 teaspoon salt #
! teaspoon marjoram #
1 teaspoon black pepper #
! cup fresh chopped basil #
! cup heavy cream #

#
Directions: #
Preheat the oven to 425 degrees Fahrenheit. Line a cookie sheet with parchment paper or a silicone baking
mat. Spread the tomatoes and onions on the cookie sheet. Sprinkle the olive oil over the tomatoes and stir to
coat them. Sprinkle them with coarse salt and roast for 15 to 20 minutes, or until slightly browned. Stir
frequently so the onions dont burn.
#
Transfer the tomatoes and onions to a blender and add 1 cup chicken stock. Puree the tomatoes and onions
until they are smooth. Combine the tomato puree with the remaining ingredients in a medium stockpot. Heat
to simmering, but do not boil. Makes four servings.
#
#
Asian Coleslaw #
This savory salad tastes even better the next day, and is hearty enough to satisfy on its own. Add grilled
salmon or chicken and a piece of fruit for a complete meal.
Dressing: #
" cup seasoned rice wine vinegar #
1 teaspoon honey #
Zest and juice from one lime #
! teaspoon ginger #
! teaspoon red pepper flakes #
" cup dark sesame oil #

Salad: #
6 cups shredded Savoy cabbage #
1 cup shredded carrots #
3 green onions, thinly sliced #
! cup dried cranberries #
! cup sliced almonds #

#
#
Whisk the vinegar, honey, lime juice and zest, ginger and red pepper flakes together in a bowl. Slowly add
the oil, whisking vigorously until it emulsifies and thickens.
#
In a large mixing bowl, combine the remaining ingredients. Pour the dressing over the salad and stir until
thoroughly mixed. Refrigerate for at least four hours before serving for best flavor. Makes six servings. #
#
Salmon Salad #
The next time you serve salmon for dinner, make an extra portion to use in this salad. Full of Omega-3 fatty
oils, antioxidants and folate, this salad will fuel your brain all afternoon. #
#
#
#
#
Dressing: #
Cooking with Tomatoes
#
Tomatoes are botanically a fruit, although they are generally used in savory dishes.#
#
Used to be, grocery stores carried only one or two types of tomatoes, bred more for
their portability and long storage than avor. Now, youll nd at least three or four types
in the produce aisle. Visit a farmers market, and youll nd even more.#
#
Oval or oblong plum or Italian tomatoes have less juice than beefsteak tomatoes and
have a meaty esh that makes them ideal for sauces and cooking.#
#
Grape tomatoes are similar to cherry tomatoes, but smaller. They often have more
avor, as well. #
#
Try some heirloom varieties if you can get your hands on them. The Cherokee Purple
tomato, for example, is a deep purple tomato as sweet as most fruit.#
#
To peel tomatoes before adding them to cooked sauces, simply drop them in boiling
water for 30 seconds. Drain and cool slightly. The peels slip right off.
! teaspoon dill #
! teaspoon salt #
! teaspoon dry mustard #
" cup canola oil #

#
Salad: #
2 cups washed baby greens #
! cup pomegranate seeds #
! cup chopped pecans #
" cup red onions, chopped #
! cup cubed avocado #
# cup flaked salmon #

#
Whisk the lemon juice and zest, honey, dill, salt and dry mustard together. Slowly add the canola oil,
whisking until thickened. Refrigerate for at least two hours for best flavor. #
#
Combine the salad ingredients in a large mixing bowl. Toss with the dressing and serve. Makes four
servings.
#
Dinner is Served #
In addition to eating a diet rich in Omega-3 acids, folate and antioxidants, relieving stress is one of the best
ways to improve memory. Make a commitment to slow down and enjoy family dinners several times a
week. Youll strengthen relationships, while reducing stress levels.
#
Salmon en Papillote #
This dish sounds fancy and complicated, but nothing could be simpler. En Papillote literally means in
paper, and refers to the French technique of cooking food in a bundle of parchment paper. The fish and
vegetables become tender and flavorful, the presentation is beautiful, and best of all, clean-up is a breeze! #
#
Ingredients: #
6 tablespoons butter #
Zest and juice of one lemon #
1 teaspoon dried dill or 4 sprigs of fresh dill #
! teaspoon salt #
4 salmon fillets #
! cup peeled and julienned carrots #
! cup broccoli florets #
! cup snap peas #

#
Directions: #
Preheat the oven to 425 degrees Fahrenheit. In a small bowl,
combine the butter, lemon juice and zest, herbs, salt and
pepper. Prepare four squares of parchment paper 12 inches
long. Fold the papers in half and place them on two cookie
sheets. Unfold them. Position the salmon on one half of the
paper, so the other half folds over the fish. Repeat with the
remaining fillets and sheets of parchment paper. Heap the
vegetables on top of the salmon and top with 2 tablespoons
of the butter mixture. #
#
#
#
You may have heard frightening reports
about the dangers of eating salmon
and other sh.#
#
While its true that salmon may contain
PCBs and PBDEs, chemical
compounds known to cause cancer or
developmental delays, the benets of
eating salmon outweigh potential risks,
according to the Harvard School of
Public Health and Harvard Medical
School.#
#
Choose wild salmon over farmed
salmon, which usually contains more
dioxins.
Starting in one corner, fold the pieces of parchment paper together to make four envelopes. Place the cookie
sheets in the oven and roast 8 to 12 minutes. To serve, cut the tops of the packets open and eat directly from
the packets. Makes four servings. #
#
Roasted Vegetables #
If youve never roasted vegetables, youre in for a treat. Roasting vegetables is a simple technique, but it
brings out the natural sugars in almost any vegetable, making it sweet, smoky and absolutely delicious.
Even the pickiest eaters will be won over! When choosing vegetables to roast, select those that have similar
characteristics. For example, carrots, parsnips and sweet potatoes are hard root vegetables that take at
least 40 minutes to roast. Zucchini, tomatoes and peppers, on the other hand, are softer and have a higher
moisture content. They roast in 15 to 20 minutes. Serve roasted vegetables with grilled fish or chicken, or
with wild rice for a meat-free dinner.
#
Ingredients: #
4 cups vegetables in any combination #
1 tablespoon kosher salt #

#
Directions: #
Preheat the oven to 425 degrees Fahrenheit. Line a
baking sheet with parchment paper or a silicone baking
mat. Lay the vegetables in a single layer on the cookie
sheet and toss with the olive oil. Sprinkle the kosher salt
on top. Roast for 15 to 40 minutes, or until tender, brown and caramelized. Makes four servings. #
#
Creamy Sweet Potato Apple Soup #
Sweet potatoes are loaded with beta carotene, an antioxidant that helps prevent cell damage. Combine them
with apples for a sweet, but savory, soup. Serve this soup with a green salad and whole-grain rolls for a
hearty autumn dinner. #
#
Ingredients: #
3 large sweet potatoes, peeled and cubed #
2 apples, peeled, cored and quartered #
1 fennel bulb, peeled and quartered #
! onion, peeled and quartered #
1 tablespoon kosher salt #
4 cups chicken stock #
! teaspoon thyme #
1 teaspoon black pepper #
! cup cream #
#
Directions: #
Preheat the oven to 425 degrees Fahrenheit. Place the sweet potatoes, apples, fennel bulb and onion on the
baking sheet in a single layer. Toss lightly with the olive oil and sprinkle with kosher salt. Roast for 20 to 30
#
#
minutes, or until tender and golden, stirring frequently. Do not allow the vegetables to become blackened.
Cool slightly and puree in a blender or food processor with 1 cup of the chicken stock. #
#
Heat the sweet potato puree in a medium saucepan with the remaining ingredients until just simmering, but
do not allow it to boil. Makes four servings. #
#
Spicy Black Bean Salad #
This spicy salad is full of memory-boosting foods, including avocados, black beans, tomatoes and olive oil.
It tastes great on its own, or pair it with meat, whole-grain quesadillas or in a green salad. Make it at least
four hours ahead of time to allow the flavors time to meld.
Dressing: #
" cup red wine vinegar
Juice and zest of one lime #
1 clove garlic, minced #
1 jalapeno pepper, diced #
! teaspoon cayenne pepper #
1 teaspoon ground cumin #
! teaspoon salt #
" cup chopped cilantro #
! cup olive oil #

Salad: #
1-14 ounce can black beans, rinsed and
drained #
1 cup corn, fresh or frozen #
1 red pepper, cored and chopped #
1 avocado, pitted and cubed #
1 large tomato, cored and diced #
" cup finely chopped red onion #

#
#
Directions: #
In a small bowl, combine the vinegar, lime zest and juice, garlic, jalapeno pepper, spices and herbs. Slowly
add the olive oil, whisking vigorously until thick and emulsified. #
#
In a large serving bowl, toss together the salad ingredients gently. Fold in the dressing so the salad is evenly
coated. Serves four. #
#
Pork Medallions with Blackberry Sauce #
To make pork medallions, simply cut a boneless pork loin into 2 inch slices. Medallions cook quickly in a
skillet for a fast week-night meal. The blackberry sauce makes them absolutely irresistible.
#
Ingredients: #
2 pounds pork tenderloins, cut in 2 inch slices #
1 cup pomegranate juice #
3 tablespoons Dijon mustard #
1 tablespoon Balsamic vinegar #
1 teaspoon garlic, minced #
! teaspoon thyme #
! teaspoon rosemary #
2 tablespoons heavy cream #
1 cup blackberries #
#
#
#
#
#
Directions: #
Add the olive oil to a large skillet and heat over medium high heat until almost smoking. Season the
tenderloins with salt and pepper. Place the pork tenderloins in the hot oil and brown well on each side,
turning after 5 to 8 minutes. #
#
Whisk the juice, mustard, vinegar, garlic, thyme and rosemary together in a small bowl. Pour this mixture
over the meat and simmer. Scrape the bottom of the pan with a spoon to release any bits of meat stuck to the
pan. #
#
Continue simmering for 8 to 10 minutes, or until the sauce is thickened slightly and the pork is cooked.
Transfer the pork to a serving plate. Strain the sauce and return it to the pan. Add the cream and blackberries
and cook an additional 2 to 5 minutes, or until the berries are softened and warm. Pour the sauce over the
meat and serve. Makes four servings.
#
Toxic Waste:
Habits that Destroy Memory #
If were not willing to settle for junk living, we certainly shouldnt settle for junk food.
~Sally Edwards, triathlete and health expert #
#
We know that eating a heart-healthy, Mediterranean-style diet of lean protein, healthy fats and complex
carbohydrates can improve memory and cognitive function, but what foods should you avoid? #
#
Specifically, avoid foods that are high in trans-fats, or hydrogenated oils such as shortenings, which include
most candies, baked goods, potato chips and commercial snack items. These foods are known to raise
cholesterol levels, clogging arteries that provide blood-flow and oxygen to the brain. #
#
Consume saturated fats, including butter, high-fat dairy products, and red meats, in moderation. These fats
can raise levels of LDL, or bad cholesterol, contributing to hardening of the arteries and potential memory
loss. #
#
Skip highly processed foods, which almost always contain high amounts of hydrogenated fats, sugars and
sodium. These foods usually contain preservatives, but few nutrients. If a package label has more than a five
or six ingredients, or ingredients that youve never heard of, chances are, its not a healthy food. #
#
Avoid foods that are high in sugar. These foods elevate blood sugars and are converted to glucose, causing
the body to produce excessive insulin to regulate blood sugars. #
#
Over time, elevated insulin levels can lead to insulin resistance, Type 2 diabetes, and potential memory loss.
Excess glucose is stored in the body as fat. Keep in mind that manufacturers use several names to describe
sugar. Watch for the following names on labels, which indicate the product contains sugar:#
#
#
#
#
#
#
# High fructose corn syrup #
# Corn syrup #
# Crystalline fructose #
# Concentrated fruit juice #
# Demera sugar #
# Dextrose #
# Fructose #
# Galactose #
# Glucose #
# Invert sugar #
#
# Lactose #
# Malt #
# Maltodextrin #
# Maltose #
# Panocha #
# Raw sugar #
# Rice syrup #
# Sucrose #
# Sugar #
#
#
Avoid foods high in white flour. White flour is devoid of vitamin B and other nutrients found in whole
grains. The body quickly digests it, causing insulin levels to spike. You may feel a momentary surge of
energy after eating products made with white flour, but your energy level, cognitive function and alertness
quickly drop as your body burns through this fuel.
#
Some breads and cereals may use descriptions like wheat or enriched, which indicate that the product
may contain some wheat flour or may be enriched with vitamins. These products are predominately made
from white flour, and should be avoided. Instead, look for breads, pastas, and cereals that say whole grain. #
#
Top 5 Foods to Avoid #
Researchers at the University of Toronto fed laboratory rats unhealthy, high-fat food and standard rat food.
After three months, the rats that ate the unhealthy diet scored significantly lower on memory and cognitive
function tests. #
#
Numerous other studies have confirmed that a diet high in saturated fats, fried foods, sugar and white flour
can sabotage memory. To keep the cogs of your brain running smoothly, avoid or eliminate the following
foods: #
# Donuts #
# Fast-food hamburgers #
# Potato chips and French fries #
# Ice cream #
# High-fat and processed cheeses #
#
How Much to Eat and When #
Once youve stocked up on a pantry full of healthful, memory-boosting foods, its time to develop a plan for
how much to eat and when. #
#
First, we know that obesity is a risk factor for memory loss. Research suggests that people who are
overweight or obese in their forties are more likely to develop Alzheimers disease and other memory
impairment problems later in life. #
#
If you are overweight, switching to a more healthful diet will help shed excess pounds, although you may
need to cut calories, as well. #
#
#
#
As you commit to more healthful patterns of eating, remember that one of your main goals is regulating
blood sugar so your brain gets the fuel it needs. #
#
Eat breakfast, lunch and dinner every day, no exceptions, and schedule two snacks, as well. If youre eating
the recommended foods, you wont consume too many calories. Youll feel energetic and alert throughout
the day and find that your memory and cognitive performance improve dramatically. #
#
When selecting foods, aim for a balanced approach. One-third of your total caloric intake should come from
complex carbohydrates, such as whole-grains and vegetables and fruits. Another one-third of your calories
should come from lean protein, including fish, poultry, low-fat dairy products and eggs. The remaining one-
third of your calories for the day should come from good fats, including olive oil, olives, nuts, flaxseed oil
and avocados. #
#
Keeping It All in Balance #
Does this mean you can never indulge in sweets, desserts or hamburgers? No, of course not. Chances are, if
you feel deprived, you probably wont stick with an eating plan for long. Make a plan ahead of time for how
you want to handle special occasions and meals out. If you regularly eat a healthy diet, go ahead and
indulge in that piece of birthday chocolate cake. As you become accustomed to eating whole foods, sugary
desserts will probably lose their appeal and a small piece will satisfy you. #
#
A shift in attitude is essential to make permanent changes in your eating habits. When you understand the
effect good nutrition can have on your quality of life both today and in the future youre less likely to
view dietary changes as restrictive or punitive. When you start to feel and see the results of your efforts,
youll be even more motivated to fuel your body and your brain with the best foods possible. #
#
References #
Arvanitakis Z, Wilson RS, Bienias JL, et al. Diabetes mellitus and risk of Alzheimers disease and decline in cognitive function.
Archives of Neurology.2004;61:661 #
Slooter AJ, Cruts M, Hofman A, et al. The impact of APOE on myocardial infarction, stroke, and dementia: the Rotterdam
Study. Neurology. 24;62:1196 #
Mercola, Joseph; This One Action Keeps Brain Function at Its Peak; Oct. 3, 2009; http://articles.mercola.com/sites/articles/
archive/2009/10/03/fruit-and-vegetables-increase-cognitive-performance.aspx
Mercola, Joseph; The No-Grain Diet, the Bottom Line; http://www.nograindiet.com/bottomline/fats.htm #
Mercola, Joseph; Dont Make this Trendy Fat Mistake; http://articles.mercola.com/sites/articles/archive/2011/11/11/everything-
you-need-to-know-about-fatty-acids.aspx #
Mercola, Joseph; Berriesthe Best Overall Fruits for Your Health; http://articles.mercola.com/sites/articles/archive/
2003/09/24/berries-health.aspx #
Bauer, Joy; Joy Bauers Food Cures; 2007; Rodale #
Beck, Leslie; Foods that Fight Disease; 2008; Penguin Canada #
Null, Gary; The Food Mood Connection; 2008; Seven Stories Press #
Honey is the Bees Knees for Staying Young; New Scientist; September, 2007; http://www.newscientist.com/article/
mg19526216.100 #
Mercola, Joseph; Studies Prove that These Drugs Make Your Brain Stop Working; http://articles.mercola.com/sites/articles/
archive/2010/08/03/tylenol-pm-causes-brain-damage.aspx #
Mercola, Joseph; The Many Dangers of Statin Drugs; http://www.doctormercola.com/cholesterol-2/the-many-dangers-of-statin-
drugs/ #
#
Disclaimer: The advice in this book is intended to supplement, not replace, the advice of a trained health professional. Consult
your physician before beginning an exercise program, modifying your diet or altering medications. The publisher and author
specifically disclaim any loss, risk or liability, which is incurred as a consequence of the use of information in this report.
#
#
Boost Your Brain Power
With Supplements
Table of Contents #
$
#
#
Boost Brain Power with Supplements 27
The Low-Down on Supplements 28
Green Light: Supplements that Boost Memory 28
Yellow Light: Consult Your Doctor 29
Red Light: Prescriptions and OTCs That Affect Memory 29
Our Recommendation 30
References 31
#
#
#
Boost Brain Power with Supplements #
#
If youre eating a healthy diet, you dont need to take any additional supplements, right? In theory, eating a
healthy diet should provide you with all the nutrients your brain and body need, but the reality is something
altogether different. #
#
First, modern farming practices have depleted soils of minerals in almost every country in the world, which
means that the nutritional quality of the foods we eat has also decreased.
#
For example, the calcium content of broccoli in 1950 averaged 12.9 milligrams per gram of dry weight.
Today, the calcium content of broccoli is around 4.5 milligrams per gram of dry weight. In fact, the average
vegetable purchased at your local grocer has 5 to 40 percent fewer minerals, including magnesium, calcium,
and iron than vegetables grown 50 years ago. #
#
Pesticides found on foods can interfere with hormone production in our bodies, skewing thyroid function,
hormonal balance and even our central nervous system. This doesnt mean you should stop eating fruits and
vegetables. Eating a diet rich in vegetables is still one of the best ways to improve and maintain your mental
focus. However, a healthy diet may not be enough. Most adults need supplements to get the nutrition their
body and minds really need for optimal functioning. Think of supplements as an insurance policy for your
brain. #
#
Another problem inherent with modern living is exposure to toxic metals. Did you know that during the
period between 1945 and 1971, humans were exposed to higher levels of lead than at any other time in
history? So how do toxic metals affect memory? #
#
It all has to do with myelin. Myelin is the white lining in our brain that cushions and protects nerves,
allowing them to send messages to each other quickly and efficiently. Its a bit like the rubber that coats
electrical wires. If it becomes worn or thin, the wires in your brain become tangled and frayed. You may
have trouble remembering dates, names and phone numbers or feel slow and sluggish in general. #
#
As you age, your brain naturally produces less myelin. Exposure to toxic metals accelerates this process ten-
fold, causing your brain age to seem much older than it really is. #
#
In fact, a 4-year study at John Hopkins University found that adults with high levels of lead in their bodies
had a much higher rate of cognitive decline, causing their brains to age by at least five years older than their
actual age. #
#
Mercury is another metal known to harm your brain. A study at the University of Calgary Medical School
found that even small amounts of mercury can kill brain cells. And mercury is found everywhere-in
gasoline, in dental fillings, in ceramic cups, and even in the air you breathe. #
#
Free radicals, mutant molecules that damage your cells, are another source of mental slow down. These
scavengers cause oxidation in your body, just as water causes metal to rust. In effect, free radicals cause
your brain to rust out. Free radicals can also cause amyloid plaques to build up in the brain. These plaques
form a sticky substance between nerve cells, so messages dont travel as efficiently. When free radicals
damage mitochondria, or the power plants of the brain, your brain produces less energy. As a result, you
may feel forgetful, sleepy and fuzzy. #
#
Fortunately, theres a solution backed by solid scientific research that can protect your brain from the
ravages of modern life nutritional deficiencies, exposure to toxic metals and free radicals. Supplements
give you the boost you need to keep your mind sharp and focused. #
#
The Low-Down on Supplements #
Although you should plan on getting most of the nutrients
you need from whole foods, there are several supplements
that are known to improve brain function. You can reverse
the effects of aging and modern living by taking
supplements every day. Not only will you keep your mental
focus razor-sharp, youll feel younger too. #
#
The FDA doesnt regulate supplements, so its up to you to
do your homework. Some supplement manufacturers make
wild claims that arent supported by research. #
#
Occasionally, a supplement may negatively interact with prescription medications. Talk with your health
practitioner about any supplements. #
#
Green Light: Supplements that Boost Memory #
The following supplements contain nutrients that are known to boost memory, and are #
generally safe to take. Follow all dosage instructions carefully. #
Acetyl-L Carnitine (ALC) is known to repair mitochondria and rebuild myelin. A Stanford
University study found that people with cognitive decline who took an ALC supplement showed
significant improvement in memory and brain function. #
Bacopa, a natural herb used by ancient Indian holy men to recall entire books from memory,
increases your bodys production of the neurotransmitter GABA. This neurotransmitter helps you
feel calm and at -ease, while improving memory and focus. #
Choline helps the body produce a steady supply of the neurotransmitter acetylcholine. In one Duke
University study, participants who took a choline supplement had 50 percent fewer senior
moments of forgetfulness. #
Phosphatidylserine, or PS. PS is one of the natural fatty acids in your brain that keeps the circuits
running smoothly. As you age, though, your body produces less PS so supplementing is
important. In one study, participants who took PS supplements showed remarkable improvements in
memory and focus. Although the average age of the participants was 64, their brains functioned
more like that of a 52 year old. #
Vinpocetine, an extract from the periwinkle plant has been shown to improve memory by increasing
oxygen flow to the brain. #
Luteolin, a potent, antioxidant-like compound found in many plants, including carrots, peppers,
celery, olive oil, peppermint, rosemary, and chamomile. New research shows luteolin helps protect
your brain cells from the damaging effects of toxins. It also improves working memory, which
allows you to recall information you just learnedwhether its the name of someone you just met or
where you put your glasses or keys. #
Blueberry extract. You may remember from the food report that blueberries contain more
antioxidants than almost any other food. Antioxidants work to destroy free radicals, clearing the rust
A Hard Pill To Swallow
#
Many people complain about sh
burbs after sh oil supplements. To
solve this problem, store the
supplement in the freezer or buy
enteric coded capsules, which dissolve
in small intestine. Take the tablet with a
meal and 8 to 10 ounces of water.
from your brain so you can think more clearly. Blueberry extract is a simple way to get the
antioxidants you need every day! #
800 mcg of folic acid daily. A diet rich in eggs, fresh vegetables and citrus fruit may give you the
folate you need, but a supplement provides extra insurance. #
1,000 mg. of fish oil or flaxseed oil daily. Most Americans dont get enough Omega-3 fatty acids, so
essential for good memory and brain function. #
#
Taking a daily supplement is a good idea for everyone. At least a multivitamin, preferably derived from
whole food sources, that contains B vitamins. Avoid those with copper, which is associated with memory
loss. Others, include:#
Remember, these antioxidants are best found in fruits and vegetables, but prevent cell damage from free-
radicals that can cause memory loss) #
#
Yellow Light: Consult Your Doctor #
The following supplements may be effective at increasing memory function, but are given the yellow light
for several reasons. They may be fairly new and have not undergone adequate testing; they may have the
potential for side effects, or they may interact with prescription medications. #
#
Gingko biloba: Research outcomes on gingko are inconsistent. Some studies say it helps memory; others
indicate it doesnt. Gingko biloba has caused spontaneous internal bleeding in some people and can
interact with prescription medications.
#
Huperzine A: This supplement increases the levels of acetylcholine, a brain chemical that aids memory
and cognitive function. Its antioxidant properties protect brain cells, as well. On the downside, Huperzine
A can lower heart rate and should be used with caution by people suffering from asthma, gastrointestinal
or urinary obstruction, peptic ulcer disease, or chronic obstructive pulmonary disease. Consult your doctor
before taking Huperzine A if you are taking anti- coagulant medications. #
#
Ginseng: This herb has been used for centuries around the world to increase alertness and cognitive
function, but study results are mixed. If you want to try ginseng, look for a standardized extract containing
4 to 7 percent ginsenosides. Take 200 milligrams daily for two weeks, followed by a week break. If the
product is helpful, continue two weeks on, two weeks off. In rare cases, ginseng has been known to cause
increased breast tenderness, menstrual abnormalities, insomnia, raised blood pressure and nervousness. It
should not be taken by pregnant women, or women with a strong family history of breast cancer. #
#
Red Light: Prescriptions and OTCs That Affect Memory #
Several pharmaceutical products are known to negatively impact memory and cognitive function. Talk to
your doctor to weigh the potential benefits and risks of any prescription and discuss alternative solutions. #
#
Do not stop taking a prescription medication without first consulting your health practitioner. #
#
Vitamin C: 2,000-4,000 mg. daily
Vitamin E: 400-800 IU #
Beta-carotene: 15,000-40,000 IU
Selenium: 100-300 mcg #
Grape Seed Extract: 50-200 mg #
Coenzyme Q10: 300-1200 mg #
Green Tea Extract: 30-150 mg
Anticholinergic drugs contain a compound that blocks the nervous system transmitter, acetylcholine. One
study found that taking one of these drugs increases the risk of developing mild cognitive impairment. #
#
Taking more than one of these drugs doubles the risk. Anticholinergic drugs include: #
#
Additionally, statins, used to lower cholesterol, can cause a host of side effects including memory loss,
anemia, cataracts, mood swings and muscle problems. Adapting a healthy diet can often eliminate the need
for these medications, which include the following drugs: #
Lipitor #
Advicor #
Altoprev #
Crestor #
Vytorin #
#
Our Recommendation
Unfortunately, a senior moment may become more a reality than a joke for some of us. But if they happen
time and time again, they become embarrassing, frustrating and even worrisome for us and for those who
actually see it happening to us.
Here are some examples of memory failures:
Walking into a room and forgetting why you went there in the first place!
Running into someone you know, but not being able to remember their name!
Losing your glasses or house keys....again!
Its sad. Just when you thought maturity and age would grace you with wisdom and experience to share,
your brain no longer chooses to cooperate. You never know when its going to trip you up, frustrate you,
embarrass you or make you wonder if youre starting to lose your marbles.
The good news is researchers at Harvard, Stanford, John Hopkins, UCLA and other top universities, have
just discovered what causes these frequent memory lapses. They have discovered how to stop the hidden
triggers that causes your brain to lose its reliability.
Frequent memory lapses and mental decline can be switched off! In fact, you can even reverse years of
brain aging with this missing link recently discovered.
You can discover the 3 hidden memory-destroying triggers that scientists have been seeking for years!
#
#
#
#
#
Benadryl and any product
containing diphenhydramine
Dramamine #
Excedrin PM #
Nytol #
Sominex
Tylenol PM #
Paxil #
Detrol #
Demerol #
Elavil
#
References #
Bauer, Joy; Joy Bauers Food Cures; 2007; Rodale #
#
Beck, Leslie; Foods that Fight Disease; 2008; Penguin Canada #
#
Null, Gary; The Food Mood Connection; 2008; Seven Stories Press #
#
Mercola, Joseph; Studies Prove that These Drugs Make Your Brain Stop Working;
http:// articles.mercola.com/sites/articles/archive/2010/08/03/tylenol-pm-causes-brain-damage.aspx #
#
Mercola, Joseph; The Many Dangers of Statin Drugs; http://www.doctormercola.com/cholesterol-2/the-
many-dangers-of-statin-drugs/
#
Disclaimer: The advice in this book is intended to supplement, not replace, the advice of a #
trained health professional. Consult your physician before beginning an exercise program, #
modifying your diet or altering medications. The publisher and author specifically disclaim any #
loss, risk or liability, which is incurred as a consequence of the use of information in this report.
#
$
#
Exercise Secrets For A Healthy Brain
Table of Contents #
#
$
#
#
The Exercise/Brain Connection: Why Exercise Matters 34
The Balancing Act: Keeping Hormones in Check 34
Out of Control Stress Kills Memory 35
Brain Mass Decline 36
The Role of Exercise 37
Movers and Shakers:
Choosing an Exercise 38
Heart Pumping, Brain Working Exercises 38
Build Muscle, Build Memory 39
Stretch It Out 40
Engage the Body,
Engage the Mind 41
Stick with It: How to Choose an Exercise Plan You Can Live With 42
Finding Time 42
Personal Preferences 43
Consider Budget 43
Avoid Comparisons 43
Keep It Safe 44
Make It Social 46
Keeping Your Balance 46
Manage Stress, Improve Your Memory 47
The Power of Peace: the Benets of Meditation 51
Get Your ZZZZs for Better Memory 52
References 54
$
The Exercise/Brain Connection: Why
Exercise Matters #
#
We know that exercise is important for a healthy heart and lungs. But did you know that exercise can also
improve memory, boost cognitive function and even grow new brain cells? Recent research proves that
regular exercise combats three of the main causes of memory losshormonal imbalances, out of control
stress, and brain mass decline. Before we go into the benefits of exercise, though, lets examine each of
these potential problems. #
#
The Balancing Act: Keeping Hormones in Check #
Hormones are the chemical messengers in the body; when the body is facing attack, they rally the troops. At
other times, hormones send the body signals to relax and be calm. Keeping our hormones in balance is an
important part of improving memory and maintaining healthy cognitive function. To understand the role
exercise plays in keeping our hormones in balance, we must first understand the role hormones play in our
bodies. #
#
Anabolic hormones, including thyroid, testosterone, estrogen, human growth hormone and insulin-like
growth factors, are the hormones that maintain health from day to day. These hormones increase the strength
of the immune system, decrease fat, and increase lean body mass and muscle strength. These hormones also
provide a feeling of relaxed, at ease and able to focus.
#
On the other hand, the catabolic hormones, including cortisol,
progesterone, and DHEA, are associated with the adrenal system.
The role of these hormones is to alert our bodies to potential threats.
When we feel threatened, stressed, or anxious, our bodies go into a
natural fight or flight state, which allows us to respond to the
threat. Our mind is alert and focused. Blood pressure goes up, the
heart beats faster, blood sugar is released to provide energy, and even
our rate of breathing changes. Were primed and ready for battle. #
#
This instinctive and unconscious response probably allowed our
ancestors to survive physical threats, such as an animal attack, in a
hostile, natural environment. Unfortunately, these responses are not
always necessary or appropriate in our modern world. We can
probably handle a confrontational situation at work or an hour spent
in heavy traffic without an increase in lung capacity or blood sugar,
but our bodies cant differentiate between a stressful work incident
and the attack of a saber-tooth tiger. Our bodies respond the same
regardless of the source of the stress. Once a stressful incident is
over, our bodies return to a normal state, the anabolic hormones take
center stage, and life continues. Our minds are at ease and we feel a
state of calm. #
#
#
Out of Control Stress Kills Memory #
Many of us, though, live in a constant state of fight or flight. We rush through work obligations, rush
through meals, rush through traffic, rush through life. This constant state of alert takes a toll on our bodies,
and our memory. Have you ever noticed that you tend to be most forgetful, unfocused and fuzzy during
times of continued stress? These changes are caused by a hormonal imbalance, resulting from chronic stress.
Who doesnt find their mind washed empty by a day of constant stress? #
#
Forty year old Beth, for example, visited her doctor because she was concerned about her memory loss. She
had trouble focusing at work, frequently forgot important appointments and often felt distracted during
conversations with her colleagues and family. Her doctor questioned her about her lifestyle and found that
the source of her problem was most likely stress. Beth had a challenging job as the vice-president of a non-
profit organization, and frequently brought work home. Her husband traveled frequently for his job, which
left her chief in charge of their three active children.#
#
Beth sat on the board of directors of several organizations and was heavily involved in local church and
community events. She liked the stimulation these activities brought, but often felt pulled in many
directions. Her plate was so full that she never gave her full attention to one thing, but was constantly multi-
tasking between roles. Beths doctor asked her to take a temporary vacation from church and community
obligations and reduce her involvement in other organizations. He also prescribed a more healthful diet,
daily exercise and meditation. Within a few months, Beth no longer suffered from memory problems. Her
mind was clear and she felt focused. When she was at work, she tackled work responsibilities and when she
was at home, she focused on her family. #
#
Researchers now know that continuously high levels
of cortisol contribute to decrease of lean muscle
mass, obesity and inflammation, as well as diabetes,
and high blood pressure. Because our brains need the
oxygen provided by a healthy heart and arteries, any
conditions that affect these systems, also affect our
memory. #
#
Cortisol remains in the brain for a longer period of
time where it can adversely affect the brain cells,
which may prevent the brain from remembering new
information or even retrieving already stored items.
Our brains
can recover from a temporary mind- numbing episode of extreme stress, but continual stress will eventually
cause permanent damage to our minds, reducing our ability to problem solve, remember dates and numbers,
and analyze data. #
#
Elevated levels of cortisol also mean an increase in glucose in the blood stream. The pancreas release insulin
to regulate the blood sugar, which starts a potentially devastating chain of events. When insulin in the brain
is elevated, the brain releases an insulin-deleting enzyme (IDE) to control it. This enzyme is the same
compound that rids the brain of the toxic amyloid protein, known to contribute to Alzheimers disease. #
#
#
#
Heavy loads of insulin deplete the brains supply of IDE, meaning that it cant rid the brain of toxins, tangles
and plaque because it is overloaded with the job of managing insulin. Memory loss and dementia may
follow. #
#
Additionally, as we get older, our bodies naturally produce
fewer anabolic hormones, and our anabolic and catabolic
hormones become less balanced, which can diminish
memory and cognitive function. Lack of exercise further
exacerbates the problem, creating a vicious cycle. #
#
As we age, for example, our bodies produce less of the
anabolic hormone, thyroid. Less thyroid means a slow-down
in our metabolism, which causes weight gain. Weight gain
causes us to become less active, which further reduces
thyroid production. Reduced thyroid function is associated
with sluggishness, forgetfulness and difficulty organizing
and remembering information.
#
Chronic stress also inhibits the production of the
neurotransmitters dopamine and serotonin. These compounds create a feeling of peace, calm and good will.
They also help us think more clearly and rationally. When dopamine and serotonin levels drop, memory
loss, concentration difficulties, irritability, mood swings and even depression often ensue. #
#
Another related problem that occurs when we are under chronic stress is that we lose the motivation to take
care of ourselves. We are more likely to indulge in binge eating and less likely to get out and exercise. These
two situations create a boomerang effect. We eat to comfort ourselves and our insulin levels rise. Rising
insulin levels increase inflammation and reduce the release of anabolic hormones. As a result, we feel weak,
tired and even less motivated to exercise. That bag of potato chips and a cozy spot on the couch seem very
inviting! #
#
High levels of stress are also associated with elevated levels of C-reactive protein. This protein is produced
by the liver and is released during times of acute inflammation. Numerous studies have implicated it in the
development of memory loss and the onset of Alzheimers disease; C-reactive protein is also correlated with
obesity, diabetes, cardiovascular disease and cancer. External and physical risk factors for high levels of this
protein include smoking, high blood pressure, lack of exercise and weight gain.
#
Interestingly, a study at Duke University tested healthy individuals who suffered none of the above physical
risk factors. Those test subjects who reported frequent feelings of hostility, depression or anger had levels of
C-reactive proteins three times higher than their calmer, healthy counterparts. Clearly, good mental health
plays a role in keeping C-reactive proteins at normal levels, which is essential to staying mentally sharp.
When C-reactive proteins are at healthy levels, we can make decisions clearly, recall words and execute
tasks with focus and clarity. #
#
Brain Mass Decline #
Did you know that as you age, your brain actually shrinks? Starting in our 60s, the neocortex, or thinking
portion of our brain responsible for language, decision making, long-term memory and executive processes,
slowly begins to atrophy if we dont use it. #
Asanabolichormonedecrease,many #
peoplenoticethefollowingsymptoms:
#
Theneedforreadingglasses #
Lossofleanmusclemass #
Decreasedenergy #
Weightgainaroundtheabdomen #
Moodchanges #
Difcultymulti-tasking #
Forgetfulness #

Thesesymptomsaresocommonthat
we assume they are an inevitable part
ofaging.
#
By the time we are 90, we can lose up to half the cells in this region of the brain. In fact, between the ages of
twenty-four and eighty, our brain weight decreases by 15 to 20 percent. After age sixty-five, brain volume
shrinks 0.5 to 1 percent each year. #
#
For many people, brain atrophy is a major cause of memory loss. As the brain shrinks, the neurons and
connections responsible for memory slowly die. But before you throw up your hands in despair, consider
this: For many years, scientists believed that we have a finite number of brain cells, which slowly died as we
aged, inevitably resulting in less brain mass and subsequent decreased brain function. Fred Gage, of the Salk
Institute, reversed this thinking in a landmark study that found newly forming cells in the hippocampus
portion of the brains of terminally ill patients during autopsies. The hippocampus is responsible for storing
short-term memories and converting them to long-term memory, allowing us to learn new things, make
split-decisions and remember names, places and faces. #
#
We now know that the human brain does have the ability to regenerate itself indefinitely. Although research
is ongoing, many scientists believe that the human brain is much more malleable, well into adulthood, than
previously believed. #
#
The Role of Exercise #
For many baby boomers, the combination of a stressful, fast-paced lifestyle and the natural progression of
aging is a recipe for disaster: unhealthy bodies equal unhealthy brains. But now that we understand the three
deadly attacks on memoryunbalanced hormones, out of control stress and brain mass decline, lets look at
a simple solution: exercise. #
#
Balancing Hormones #
As we age, anabolic hormone production in our body decreases. In fact, human growth hormone production
decreases by up to 90 percent between the ages of twenty to seventy, resulting in a tired, unfocused, fuzzy
feeling. At the same time, cortisol levels increase, causing us to feel agitated, stressed and out of sorts. #
#
Exercise has been repeatedly shown to increase the production of anabolic hormones in our bodies, making
us look, think and feel younger. One study found that seniors who participated in a weightlifting program
experienced the same benefits as those participants who took human growth hormone injections increased
lean muscle mass, improved memory and concentration, and an overall perception of youthfulness. Regular
exercise also helps stabilize blood sugar levels, decreasing our risk of insulin resistance disease, Diabetes 2
and cardiovascular disease, which is also related to memory loss. #
#
Through regular exercise, youll keep anabolic hormones balanced, which results not only in better memory
and cognitive function, but also increased metabolism and lean muscle mass, both of which contribute to a
healthy body, and hence, a healthy brain. #
#
Managing Stress #
Long-time runner, Jonathan knows firsthand what researchers have been telling us for years-exercise
reduces stress. After a good run, regardless of how stressed out he felt previously, Jonathan feels relaxed,
calm, and even happy. His mental focus is sharp and he can make decisions with clarity. #
#
Several things happen when we work out that play a direct role in reducing stress and improving brain
function. First, the body releases dopamine and serotonin, the feel good neurotransmitters that help us feel
alert, peaceful and focused. #
#
$
In addition to boosting good memory hormones, regular exercise also helps control cortisol levels and the
production of c-reactive protein. A University of California study found that participants who took a brisk
walk daily and participated in stretching and other relaxation exercises had lower levels of cortisol and a
significant increase in brain efficiency, as measured by PET scans. #
#
When we control stress and the build-up of cortisol and c-reactive proteins, our brains are able to function at
optimal performance. We can perform a variety of cognitive tasks, including making decisions, problem
solving and remembering information. #
#
Brain Volume #
Numerous studies have found that regular exercise can increase brain agility and memory, but new studies
have found that exercise can even increase brain mass and cell division. A study at the Salk Institute found
that mice which had regular access to an exercise wheel had twice as many dividing brain cells after two
weeks as those mice who had no opportunity to exercise. #
#
A study published in the Journal of Gerontology found that elderly individuals who participated in aerobic
exercise three times per week for one hour had increased brain volume when compared to study participants
who did not exercise, as shown by an MRI of the brains. In fact, the brain mass of those who exercised
resembled the brain mass of people several years younger. #
#
These studies challenge the assumption that as we age, we have no choice but to accept eventual cognitive
decline as our brain mass decreases. Instead, through a regular exercise program, we can actually maintain
brain mass well into later years, allowing us to remain vibrant, focused and energetic. #
#
Movers and Shakers:
Choosing an Exercise #
So now you understand the need for regular exercise to keep your brains cogs running as you age, but now
you may be wondering: what type of exercise should I do, and how often? Plan to incorporate a variety of
exercises into your routine, including cardiovascular exercise, strength training and stretching, for the
maximum health benefits. #
#
Participating in a variety of different forms of exercise has several benefits over adhering to just one. First,
youre less likely to suffer repetitive overuse injuries that can derail your exercise plan. Second, youre more
likely to stay motivated and avoid boredom if you mix things up. Most importantly, though, by choosing a
variety of exercises, youll develop good overall fitness. Lets look at each type of exercise in more detail. #
#
Heart Pumping, Brain Working Exercises #
Aerobic exercise is any movement that gets your heart pumping. Aerobic exercise is the best way to lose
weight, increase endurance, and maintain a healthy cardiovascular system. Your goal should be to
participate in aerobic exercise for at least 30 minutes, three to five times per week. Youll feel sharper, more
invigorated and have clearer mental focus. #
#
#
When people think of aerobic exercise, they most often think of
running, jogging or aerobic dance classes, but there are a host of
activities you can participate in. Find a few that work for you, and
rotate them. For example, take a brisk walk on Monday, Wednesday
and Friday, and ride your stationary bike on Tuesdays and
Thursdays.
#
Another option is to wear a pedometer, which measures how many
steps you take in a day. Aim for at least 10,000 steps. If this seems
like a lot, just make a few simple changes in your daily routine to
increase your walking. Try parking at the end of the parking lot,
taking the stairs instead of the elevator or going for a walk on your
lunch hour. Little efforts can have big effects over time. Consider
the following: #
# 2,000 steps equals one mile. #
# One mile burns 100 to 200 calories #
# 10,000 steps a day burns 500 to 1,000 calories per day. #
# Youll lose a pound a week if you walk 10,000 steps a day,
five days per week. #
#
Build Muscle, Build Memory #
The next type of exercise youll want to incorporate into your routine is isometrics or strength training.
These exercises build lean muscle, which as previously discussed, helps keep our bodies strong and
hormones balanced, which will make you more balanced in mind and thought. Isometrics and strength
training are known to stimulate the brain to produce more growth hormone, thyroid, testosterone and
estrogen. These exercises also turn off the adrenal glands, reducing cortisol and insulin production. #
#
Isometrics is the simple resistance of pushing or pulling one part of the body against another part of the
body, the wall, or the floor. These exercises require no equipment and can be done anywhere. Theyre safe
and easy to learn, making them a good choice for beginners. Here are a few to try: #
#
1. Raise one arm horizontally, with the elbow bent to make an L. Make a fist with your hand and place
the opposite hand on top of the first. Try to move your forearm up while resisting with the other
hand. Hold this position for ten seconds and repeat five times.
#
2. Sit on the floor with one leg bent while the other leg is straight. Use the thigh muscles to slowly push
the bent knee down to a straight position. Repeat and change legs.
#
3. Lie flat on your back on the floor with your knees bent. Flatten the small of the back into the floor.
Hold for 10 seconds, squeezing your buttocks together. Release and repeat.
#
Strength training requires the use of large weight machines, dumbbells or latex bands. If y o u h a v e a
membership to a gym, sign up for an orientation to properly and safely use weight equipment. If you prefer
to work out at home, invest in a set of dumbbells with varying weight, such as 3, 5 and 10 pound weights.
Latex bands come in varying degrees of resistance and its a good idea to have several types.
#
#
#
When you first begin strength training, select a weight size
that feels comfortable. Your muscles should feel fatigued by
the last set, and you should feel slightly sore the next day. If
youre exhausted and very sore, the weights are too heavy.
On the other hand, if youre feeling no effects, its time to
move up to heavier weights. #
#
Over time, your body will become accustomed to the
weights, reducing the benefits received. When the weights
become easy, move up to heavier weights to give yourself a
challenge. Engage in some type of strength training exercise
three days a week. #
#
Try these strength training exercises at home:
#
1. Place a latex band on the floor and Grab the ends of
the band in each hand and bend over so you are in a
rowing position. Pull up and down on the ends of the
band as if you were rowing a boat.
#
2. Hold a 5 pound weight in each hand at hip level.
Now bring one leg forward with the knee bent in a
lunge position. The other leg should be slightly bent.
Hold this position for two seconds and return to a
neutral position. Bring the other leg forward in a
lunge. Repeat.
#
3. Lie on your back, holding a weight in each hand.
Bring the weights up to your chest and lift them so
your arms are straight. Slowly bring the weights
down and out to the sides of your body, bending your
arms as you do so. Return to the neutral position. #
#
Stretch It Out #
Stretching exercises lengthen the muscles, improving flexibility and agility. Stretch after your muscles are
warm, such as after aerobic exercise. Stretching cold muscles can cause injury. Hold each stretch for 15 to
30 seconds, and repeat the stretch two to three times. Do not bounce, which can also cause injury.

In addition to stretches, incorporate a few exercises, such as
crunches, into your routine to build core strength. Strong
abdominal muscles allow you to more effectively participate
in a variety of exercises and also reduce the risk of back
injury. Stretch and do crunches every day. As we stretch the
body, we also stretch our minds, increasing our ability to
learn new things and approach life in playful, flexible ways.
#
#
Get#Moving!
#
Herearejustafewideastogetyour #
heartrateupandyourbloodowing. #
Keepinmind,thatrecreationalsports, #
suchastennisandsoftballmaynot #
continuouslykeepyourheartbeat #
elevated.Combinetheseactivitieswith
#
moresustainedaerobicactivitiesfor
the bestresults. #
Calisthenics #
Running/Jogging #
Biking #
Swimming #
Gardening #
Hiking #
Rowing #
IceSkating #
In$lineskating #
Ellipticalmachines #
Climbingstairs #
Crosscountryordownhillskiing #
Horsebackriding #
Jumpingrope #
Kickboxing #
Gymnastics #
Soccer #
Softball #
Karate #
TennisRacquetball #
Dancing #
Rakingleaves #
Exercise#Action#Plan
#
Participateinaerobicexerciseforat
least30 minutes, three to ve
timesperweek. #

Practicestrengthtrainingorisometric #
exercisestwotothreetimesperweek. #
#
Try these four stretches every day to invigorate your mind and refresh your body:
#
1. Find a lightweight bar 36 inches in length,
such as a piece of PVC pipe or a collapsible
shower curtain bar. Hold the bar in your
hands with your hands spaced shoulder-width
distance apart. Raise the bar over your head.
Lean to the left and then to the right 30
degrees to stretch your back and arms.
#
2. Sit on the floor with both legs in stretched out
in front of you. Bring the right leg up,
bending the knee. Cross this leg over the
other leg so it is bent close to your body.
Cross your right arm over your body so it presses against the bent knee, at the same time twisting
your body to the left. Uncross your knee and repeat with the left leg.
#
3. Lie on your back and bring the right knee up, crossing it over the left leg as you twist your body.
Move your right arm so it lies across the body, as well. Repeat with the left leg and arm.
#
4. Position yourself on your hands and knees with your hands spaced shoulder-width distance apart.
Breathe in and slowly curl your spine upwards. Breathe out and release your spine curling it
downward slightly. Repeat. #
%#
Engage the Body,
Engage the Mind #
For many of us, working out involves putting on the
headphones, stepping onto a machine and zoning out for the
next 20 or 30 minutes, until the workout is over. Several
studies have found, though, that when we participate in
exercise that engages the mind and body together, memory
boosting benefits increase. #
#
A study published in the New England Journal of Medicine,
for example, found that elderly patients who participated in
ballroom dancing had significantly fewer symptoms of
dementia than those who did not. #
#
Researchers believe that exercise that engages both the body and mind increase connectivity between
neurons, meaning that the cells in the brain pass messages more effectively.
#
While any type of exercise is beneficial, try to participate in exercises that actively engage the mind at least
twice a week. Examples of these exercises include dancing, yoga, pilates, kick boxing and karate. Avoid
constantly doing the same exercises, such as a treadmill, stationary bike, or weightlifting circuit. Shake it
up. Take a different path when youre out for your walk or try a new piece of equipment. #

Stick with It: How to Choose an
Exercise Plan You Can Live With #
You understand the benefits of regular exercise, both for your brain and your overall health and youre
ready to get moving. Before you get started, though, take some time to realistically assess your personality,
your life style and your current level of fitness. #
#
Many people have good intentions for regular exercise, but fall off the wagon within a few weeks. One of
the major causes of this is a lack of careful planning and goal setting. A regular exercise plan will only work
if its fun, safe and challenging enough to show results. #
#
Finding Time #
Lack of time is a common excuse many people use for not
exercising, and it can be hard to fit exercise into a busy schedule.
Look at your daily schedule. Are there extraneous activities you
could give up to make room for exercise? Are there pockets of your
schedule that could easily accommodate an exercise session? #
#
For example, perhaps you spend 30 minutes every morning
watching the morning news show before you go to work. Lets be
honest. Does this program add value to your life? Probably not. If
you give the show up, you can find time for a 30 minute walk or
work-out. If you cant give it up, could you walk or jog on a
treadmill while you watch the show?
#
Mothers with young children often find it hard to fit exercise into
their day. But as any busy mother knows, multitasking is the way to
accomplish goals while meeting the demands of mothering. Pack
little ones into
a jogging stroller and head to the park. Youll get your exercise and
the kids will burn off extra energy, creating a win-win for everyone. #
#
Get up early in the morning, walk on your lunch hour or hit the gym on the way home from work. The point
is, make a commitment to your memory and your health and find time to exercise. Once youve integrated
exercise into your daily schedule and routine, youll be more likely to stick with it. Just spending the time to
analyze your lifestyle habits and develop an exercise routine gets the neurons moving and is the beginning
of better memory! #
#
At the end of the day, youll feel better both physically and mentally. Your mind is quieter, you have a
greater sense of purpose and vision and you feel greater mental clarity. As you embrace these benefits,
exercise no longer feels like a chore, but a valuable addition to your life. #
#
Personal Preferences #
Another common excuse for not exercising is that its boring, or you dont like it. Guess what: most people
dont like to exercise. Do you love to brush your teeth? Probably not. If you dont do it, though, youll
develop gum disease and eventually lose your teeth. #
#
Place exercise in the same category as brushing your teeth, putting gas in your car and doing the laundry.
Its one of those things that you may or may not like, but it has to be done. Once youve eliminated the
mindset that exercise is optional, seek outlets that make it more enjoyable. #
#
Some people love the excitement and sociality of the gym scene. Other people prefer to exercise
independently. If you love nature, take up walking, cycling, hiking, in-line skating or rock climbing. Have a
natural affinity for water? Take up swimming or attend water classes. Find a few exercise forms that
naturally fit your personality and preferences. Youll have more fun and be more likely to stick with it.
Soon, youll find you have a bright outlook on life and an added
kick in your step. #
#
Consider Budget #
Many people complain that they cant regularly exercise because they cant afford a gym. Dont allow
monetary constraints to destroy your chances of a healthy, long life Instead, get creative and find some low
or no-cost fitness options. #
#
Hiking, jogging and walking, for example, cost nothing more than the cost of a pair of good shoes and
perhaps a water bottle. Check used sporting good stores or online want ad sites for used sporting equipment,
such as skis and in-line skates. Dumbbells or latex bands are very inexpensive and can provide a good
strength training workout at home. Youll find excellent fitness DVDs inexpensively at retail stores or
online. Libraries often offer an extensive collection of fitness DVDs and many cable or satellite companies
have fitness channels with exercise videos. #
#
If your heart is set on a gym setting, do some research. Many gyms have reduced their membership costs,
and you may find an individual gym membership for under $25 per month. Community recreation centers
are another great resource for low-cost access to gym equipment and fitness classes. #
#
Avoid Comparisons #
Your investment in exercise is an investment in yourself. Your choice of exercise should reflect an
acceptance of your personality, as well as your current fitness level. Many gym classes are geared towards
the highly fit, young exerciser. Perky instructors with 12 percent body fat bark out orders and urge class
participants to keep going, keep going!, and feel the burn. #
#
If youre over age 40, you may not relate to this mindset. A visit to one of these classes can be downright
humiliating, not to mention, exhausting. Resist the urge to make comparisons and deride yourself, which
will only quell your motivation for exercise. #
#
Instead, keep searching until you find an exercise class with instructors you can relate to, or look for other
exercise options that match your fitness level. You want a program that is challenging enough to keep you
motivated. You should feel a little sore the next day, but not so sore you cant function. #
#
As your fitness level improves, find more challenging
exercise opportunities. Many people who start a simple
exercise program find that once they start seeing the results
of better memory and improved health, they become
addicted. Many go on to set ambitious fitness goals, such
as running a marathon. But start small and see where it
takes you. #
#
Keep It Safe #
Safety is the next consideration in developing an exercise
program. An injury early on can derail your fitness goals for weeks or even months. Practice good safety
habits to avoid injuries. #
#
Initial Safety Assessment #
Chances are, if youre under age 35, in good health and are fairly active, you can safely start an exercise
program. If, on the other hand, you suffer from high blood pressure, high cholesterol, diabetes or heart
disease, or have a family history of these conditions, check with your health care practitioner prior to
starting a program. Additionally, ask yourself the following questions to assess your overall level of health: #
# 1. Do you have any joint or bone problems, such as rheumatoid arthritis or osteoporosis? #
# 2. Have you ever had chest pain during exercise? #
# 3. Do you have a heart murmur or other heart condition?#
# 4. Have you ever had chest pain during exercise? #
# 5. Do you have diabetes? #
# 6. Do you have high blood pressure? #
# 7. Do you ever feel dizzy? #
# 8. Do you have any other significant medical condition? #
#
Another good way to assess your fitness level is by taking the VO2 Max Step Test. Medical practitioners
often perform this test in their office, but you can perform it at home to get a basic idea of your fitness level.
Heres how to conduct this test:
#
1. Take your resting heart rate. Find your pulse at your neck or wrist, and count the beats for 10
seconds. Multiply the result by 6 to find your resting heart beat.
#
2. Work out for three minutes. Climb stairs, run in place, or jump rope vigorously for three minutes.
Wait 30 seconds and take your pulse again. #
3. Assess the results. If your heartbeat after exercise is less than 10 beats above your resting pulse,
youre in good physical shape. A pulse rate 15 beats or more above the resting rate indicates that
youre in fair to poor fitness. In this case, talk with your doctor about an exercise program
appropriate for you. #
#
Monitor Exertion Levels #
To get the most from your aerobic exercise sessions, its important to pay attention to your exertion level.
On the one hand, working at a very low level wont get your heart rate up or provide the results youre
looking for. If youre working out too vigorously, though, youll become fatigued and sore, and likely end
your exercise session early. Overly vigorous exercise can also raise your heart rate to dangerous levels. #
#
Learn to monitor your exertion level, using the chart below.
Aim to keep yourself at a 7 or 8 for most of our workout.
Initially, you may be more comfortable at a 5 or 6, but
slowly build your endurance and level of intensity.
#
Set Goals #
To get the most out of your exercise program, its important
to set realistic, measurable goals. Remember, improvements
to your overall health will improve your memory or
cognitive function, as well. #
#
Start by setting some goals for the time and frequency of
your workouts. Once youve established a solid pattern of
exercise, set other goals. Perhaps youd like to increase
your endurance or flexibility. Consider taking a yoga or
pilates class. To develop more lean muscle mass, increase
your strength training program. #
#
Perhaps youd like to lose weight. Carrying excess weight is
associated with diabetes, cardiovascular disease, and
decreased memory and cognitive function. Most Americans
are carrying too much weight and the problem just gets
worse as we get older and our metabolism slows down.
Increased aerobic activity is one of the most effective ways
to reduce weight. Set a goal initially to exercise for 30
minutes at a level 7 perceived exertion. Once comfortable
there, move to a level 8. Many people at level 8 see rapid
weight-loss results. #
#
To get an idea of how much weight you need to lose to stay
at an ideal weight, consult the Body Mass Index chart on
the following page. This chart can give you a general idea
of where you fall and what your ideal weight should be for
optimum health. However, the chart doesnt take into account
variances in bone mass. Dont obsess over it too much either. Use it as a general guideline, but focus your
energy on increasing overall physical activity to improve health, rather than worry over the numbers on the
scale. Chances are, if youre eating a healthy diet and exercising regularly, the pounds will come off.

Make It Social #
For many people, working out with a partner increases motivation and ensures that youll stick with a
program. After all, youre less likely to hit the snooze button if you know your friend is waiting at the gym
for you. #
#
Bringing a social element to exercise can benefit you in other ways. Laughter, conversation and close
relationships have been shown to reduce stress and improve memory and cognitive function. The friendships
you form during exercise can provide a strong social network that protects against depression, anxiety and
memory loss. #
#
The opportunities for social exercising are endless. Go walking with a neighbor, join an exercise or yoga
class, or sign up for a running club in preparation for a race. Cant find a partner? New research from the
Michigan State University demonstrates that even virtual partners found on DVDs and Wii fitness games
can significantly improve a persons performance, motivation and #
endurance.
#
Keeping Your Balance #
#
In addition to exercise, our ability to manage stress effectively and get adequate sleep have a major impact
on our memory and cognitive function. Brad and DeAnne were only 40, but felt much older. They owned a
business and had three young children, ranging in age from eight to six months. #
#
Brad often stayed up late, managing details of the business, while DeAnne spent time after the children were
in bed cleaning up the house and folding laundry. They fell into bed most nights around midnight only to be
awoken in the wee hours by their young baby.
#
#
#
The couple averaged between four and five hours of sleep
each night, and felt stressed out and overwhelmed by the
challenges associated with managing a business and caring
for a young family. The result? Both Brad and DeAnne felt
as if they were constantly walking in a fog, unable to fully
concentrate on one thing. DeAnne found it impossible to
keep track of the childrens schedule, while Brad missed
several business appointments. Brad found himself irritated
by small things and DeAnne felt herself sinking into
depression. #
#
In despair, DeAnne consulted a counselor who assessed
DeAnnes lifestyle. The counselor suggested some immediate changes, including being in bed each night by
10, going for a walk each morning, and cutting out extra activities and commitments for one month. At the
end of the month, #
#
DeAnne felt like a new person. She had more energy and felt focused and happy. Her mind was clear and
she could handle the challenges of each new day. Brad, impressed by the changes in DeAnne, made similar
lifestyle changes and experienced similar rewards. Like DeAnne and Brad, making just a few simple
changes in your lifestyle and daily schedule can help you feel mentally sharper, more peaceful and happier. #
#
Manage Stress, Improve Your Memory #
Imagine youre driving on the freeway at the end of a long day of work. Youre thinking about the day and
looking forward to getting home for dinner. Suddenly the driver in front of you loses control of his car due
to a blown tire. He weaves erratically across the road before skidding to a stop. #
#
What is your reaction? Your heart beats faster, your hands sweat and grip the wheel, your breathing
quickens, your mouth is dry, and your muscles tense. Your full attention is on the road. You hit the brakes
and pull to the side of the road. Accident averted.
#
As you continue driving down the road, you feel shaky and upset. Your breathing and heart rate slowly
return to normal and finally, you relax. In times of acute stress, our bodies espond by sending cortisol and
other adrenal hormones. These hormones give us energy that allow us to react quickly to an impending #
crisis. #
#
Many of us, though, live in a state of chronic crisis, without even realizing it. External symptoms that we are
chronically stressed include neck pain, back pain, headaches and sleeplessness. Internally, we may feel
fuzzy, forgetful, irritated or distracted. We may grind our teeth or clench our jaws. #
#
As previously discussed, internally, our bodies are thrown into chaos. The adrenal glands work overtime and
eventually wear out. We gain weight and develop chronic diseases, such as diabetes, high blood pressure
and heart disease. Eventually, our memories and cognitive function decline, as well. We may have trouble
remembering names or appointments and making decisions can seem daunting. #
#
#
#
Dynamics of Managing Stress #
Stress-inducing experiences occur to all of us as part of life. Ever notice, though, that some people seem
more affected by stress than others? This is due to several factors, including our perception, coping style,
control, and lifestyle. #
#
We cant always avoid or change the stresses that occur in our lives, but we do have control over how we
react to them. Think about your own reactions to stress as we discuss the four factors in more detail. #
#
Perception #
Lets go back to the swerving car incident. After the incident is over and youre safely on your way home,
what is your reaction? In other words, are you a glass half-full, or a glass half-empty sort of person? A glass
half-full sort of person might breathe a deep sigh of relief once the initial anxiety subsides, offering a quick
prayer of gratitude that everything worked out. This person may even pull to the side of the road and assist
the other driver.
#
The glass half-empty person, on the other hand, continues to stew about the incident, complaining about the
crazy drivers on the road these days. He wonders why bad things always happen to him and may even
contemplate a lawsuit. Upon arrival home, this person spends the next 20 minutes going over the accident
with his spouse. The next day at work, he tells everyone about the accident, reliving the entire incident
again. Why do some people seem naturally optimistic, while others always look for the dark side of things?
These characteristics are probably part of our genetic makeup, or are influenced by early childhood
experiences. Many people are unaware that they are pessimistic. Pessimism has become an unconscious,
bad habit. #
#
Once we become aware of this tendency, though, we can
work to change it. If you tend to view the world cynically,
always expecting the worst, make a conscious commitment
today to approach life from a more positive perspective.
Spend time each day contemplating those things in your life
that you are grateful for. #
#
Positivity is infectious, so surround yourself with optimistic,
happy people, and avoid those that are chronically
miserable. Be aware of the impact music, books and
television shows have on your outlook. Watching the nightly
news, for example, has been shown to increase anxiety and
cause sleep disturbances. #
#
Think about your childhood experiences and perceptions
surrounding exercise. If your parents didnt exercise, you
may unconsciously have developed a negative attitude
towards it. Reframe exercise as a fun, positive experience in
your life by engaging in outdoor activities, recreational
sports and social exercise. #
#
Tips#for#Handling#Stress#Effectively
#
Askyourselfwhatinyourlifespecically
iscausingstress. #
Changeorremovestressors,ifpossible. #
Setlimitsandsaynotounreasonable
requests. #
Exercisedaily.#
Meditateordevelopaprayerlife. #
Talkwithfriends,familyoraprofessional
counselor. #
Taketimetobealone. #
Gotobedatareasonablehour. #
Continuetomaintainahealthydiet. #
Engageinahobby. #
Laugh. #
Developfriendshipsandsocialsupports. #
Considerreligiousworship. #
Volunteer #
Mendfences,letgoofgrievances,
practiceforgiveness. #
SayImsorry.
#
Coping Style #
Our coping style is a direct outcropping of our perspective. Lets say, for example, that you are laid off at
work. How do you react? A person who is generally positive will probably react at first with fear and
anxiety, a natural reaction. Once the initial shock wears off, though, this person will probably take a pull
myself up by the bootstraps attitude. #
#
Hell contact his creditors to make some arrangements, visit
the unemployment office to begin unemployment
reimbursement and polish up his resume. Then, hell make a
plan for looking for a job each and every day. Hell contact
every person he knows that might be able to help him. Hell
have days when he feels discouragement and fear, especially
if the period of unemployment becomes an extended one. He
may even allow a few moments of wallowing in self-pity.
Then, hell talk to a friend or loved one for support, go for a
walk, go to the gym, or read a book. Soon, hes feeling
better and hes ready to get back to work. #
#
A pessimist, on the other hand, may get stuck in the initial feelings of shock and grief for an extended period
of time. He may quickly become depressed or hopeless, spending more and more time sleeping. Personal
hygiene lapses and he becomes despondent. Efforts to find a new job are hampered by a lack of motivation
and the belief that the world is out to get me.
#
Most of us fall somewhere in the middle of these two extremes. A healthy coping style, though, is something
that we can develop over time. To cope effectively with stress, we must first take responsibility for our life.
A job lay-off is something we have no control over, for example, but we can work hard to find a new job. #
#
If your current coping style is to take a glass half-full approach, it may be time to make some changes.
Start by consciously screening your thought processes. When a negative or cynical thought enters your
mind, analyze the validity of it. For example, say you get a speeding ticket on the way home from work.
Your initial thought may be, Why do these things always happen to me? Cops are out to get me. #
#
Stop right there and ask yourself if this statement is actually true. When was the last time you got a speeding
ticket? How many times have you driven to and from work without getting a speeding ticket? And most
importantly, what actions can you take to ensure you dont get speeding tickets in the future? #
#
Often, by simply becoming more aware of the negative feedback running through our minds, we can
consciously change it to a more positive mindset. Another great way to change a negative coping style is by
surrounding yourself with positive people. #
#
Many times, the way we react to stress is a behavior we learned from parents early in life. By watching
others behave in more positive ways, we ditch bad habits, and learn new coping strategies. #
#
Sometimes, we feel boxed in to a situation and see few options or solutions. Talking with a friend, pastor or
professional counselor can help us creatively problem solve and find options we hadnt considered. #
#
#
Control #
Another factor that affects our ability to handle stress is how much control we feel we have. We may suffer a
debilitating disease, over which we have little control, but if we still have some say in other areas of our life,
we can more easily handle the stresses associated with the disease. #
#
Terence J. Sandbeck, author of The Deadly Diet, suggests
this little game to help regain a sense of control, or accept
life situations for which we have little control. The game is
called What If? and it goes something like this: Focus on a
fear or anxiety that is causing you stress. For example, lets
go back to the scenario of a job loss. Youve lost your job, so
a likely question might be what if I cant find a new job?
Think logically about the answers to that question, which
may be Well have to sell the house, or Ill have to move
in with my parents. Now go through the process again. Ask
yourself the question, What if I have to sell the house?
The answer might be, That would really stink, but Id find
an apartment. Repeat the process, thinking through every
scenario. #
#
At the end of the game, youll probably come to the
conclusion that while the outcomes wont be pleasant, you
will survive. Youll also likely realize that youre more
resourceful and competent than you had thought. Your mind
is a powerful tool that can allow you to weather lifes storms
with grace. #
#
Lifestyle #
Our ability to handle stress depends largely on the reserves we have at hand. These reserves are derived
from a feeling of balance and completeness in our lives. If, for example, our career has taken central focus
in our lives and we devote 60 to 80 hours a week to it, chances are, other areas of our lives are askew. Strive
to have balance in your life in the following areas to better cope with stress: #
#
Personal relationships, marriage and family #
Diet, sleep and health #
Personal time and exercise #
Career or occupation #
Enrichment, education and hobbies #
Spiritual or religious life #
Sex life #
#
As you look at this list, ask yourself if your life is balanced. If one area seems to dominate, at the expense of
others, its time to reassess priorities and find new balance. One way to effectively do this is by writing a
mission statement or defining your core values. Think about three or four core values that are most
important to you. Another way to look at this is to ask yourself what four things you want to achieve in your
life. Now condense those items into articulate statements. For example, your core values might be
something like:$
#
Ifyouexperienceirritability,difculty
concentratingandremembering,
increasedappetiteanddepression,
especiallyduringthewintermoths,you
maybesufferingfromSeasonal
AdaptiveDisorder,orSAD. #
#
Thisconditioniscausedbydisruptions
inourbiologicalclocks,resultingina
reduction intheproductionof
melatoninandserotonin.Untreated,this
conditioncanresultinweightgain,
hormonalimbalanceandmemory
impairment. #
#
TreatmentformildSADincludes
increasedexercise,healthydiet,
sunlightandexposuretonature,and
socialcontact. #
#
Contactyourpractitionerthoughifthe
conditionpersists.
#
# Strong family relationships #
# Service to God and man #
# Lifelong learning and education #
#
When you think about how you spend your time, money and resources, go back to these core values. Are
your daily activities in alignment with these values? If not, its time to make some changes. After all, the
sum of your life is made up of the daily activities you engage in. When your life is in harmony with your
values, youll create an environment for success, avoid the pitfalls of indulgence and self-pity and live with
integrity and self-respect.
#
The Power of Peace: the Benets of Meditation #
Meditation used to be the province of the counter-culture
hippie movement. Today, its gone mainstream, and more and
more people are harnessing its power to reduce stress and
reclaim peace and vitality. #
#
We now know that meditation is more than just a feel-good
hobby. Researchers at Harvard Medical School have
discovered that when individuals meditate, blood flow is
diverted from the sympathetic nervous system or the part
of the brain that controls our fight or flight response to the
parasympathetic nervous system the part of the brain that
controls logical thought and emotional well-being. #
#
The result is an increased feeling of peace, contentment and
energy, documented by changes in brain activity. Meditation may seem complicated or time-consuming, but
its actually very simple. Practicing meditation for just 10 minutes a day can yield big results, such as
increased focus, a quiet mind, and even reduced cortisol levels. #
#
Heres how: #
1. Sit on the floor in the lotus position or with your legs crossed,
Indian style. Place your hands over your knees or place the
palms of your hands together and position them in front of
your heart. Sit on a mat or a chair if the floor is
uncomfortable. If you suffer from chronic back pain,
meditate while lying flat on your back, arms at your side,
palms up.
#
2. Maintain an upright posture throughout the meditation
session. Slouching or curling your spine can lead to back
pain.
#
3. Focus on a visual picture, word, image, color or thought.
Breathe slowly through your nose, in and out. Continue to
focus on the chosen image or say a word repeatedly. This
process allows your mind to clear of extraneous details.
Documented#Benets#of#Meditation:
#
Reducedstressandanxiety #
Increasedcreativity #
Increasedmemory,concentration #
andproblem$solvingability #
Increasedself$controlandalertness #
Decreasedbloodpressure #
Enhancedimmunesystem #
Reducedbiologicalage#
Hydrateandavoidexercising
duringhotweather. #
#
4. When your mind wanders, gently bring it back to the focus of your practice. Do not dwell or
examine the thoughts that come to your mind, but push them gently away.
#
5. Relax your muscles, starting at the top of the head and working downward. You may need to
consciously direct each part of your body to relax, especially when you first begin meditating.
#
6. Sit quietly for a few minutes at the end of your practice. Continue breathing slowly. Stand up slowly
when you are finished. Your mind and body will be refreshed and relaxed. #
#
Get Your ZZZZs for Better Memory #
The idea that we need less sleep as we get older is a nice fantasy; just imagine how much you could get
done if you could operate on four hours of sleep each day! The truth is, though, that as we age, we continue
to need several hours of deep, restorative sleep each night to function. #
#
The Importance of Sleep #
For most of us, seven hours is the minimum amount of sleep needed to function at an optimal level. Sleep
plays a vital role in cognitive function and overall health that we are only just beginning to understand. are
consumed with the work of living. As we sleep, though, our brains restore connections, store away
memories and produce the necessary neurotransmitters, including dopamine and serotonin, we need to
function happily during the day. #
#
Typically, we go through six cycles of sleep each night, with each cycle lasting about 90 minutes. Within
these sleep cycles are four distinct phases. The REM, or rapid eye movement stage of sleep accounts for
between 20 to 25 percent of our total sleep. During this cycle, we dream and lay quite still. Researchers
believe our brains store memories during this sleep cycle. REM sleep is critical for our emotional and
psychological well-being. In fact, individuals with disrupted sleep cycles are at much higher risk of
developing depression than those who have typical REM cycles, according to a study published in the
American Journal of Psychiatry. #
#
The remaining sleep cycles include Stage 1, 2, and 3 non-REM sleep. Stage1 and 2 non- REM sleep cycles
are the lighter stages of sleep. We may toss and turn during these stages of sleep, and are easily awakened by
noises. Stage 3 is a deeper, more restorative stage of sleep. This stage of sleep is necessary to repair our
bodies and leave us feeling refreshed in the morning. As we
age, we tend to suffer more sleep problems. In fact, 50
percent of middle-aged and older adults suffer insomnia,
according to the National Sleep Foundation. We take longer
to get to sleep, are easily aroused and have difficulty going
back to sleep. We also spend less time in Stage 3 sleep, so
the sleep we do get is less restorative. #
#
Women are typically more likely to experience insomnia
than men, especially once menopause hits. Other reasons for
poor sleep include sleep apnea, stress, back and joint pain,
gastric reflux, medications, and inflammation. #
#
#
The Consequences of Inadequate Sleep #
Lack of quality sleep has been implicated in memory loss for several reasons. First, without adequate
amounts of sleep, human growth hormone decreases, exacerbating all the problems that occur when our
hormones are out of balance. Dopamine and serotonin levels go down, as well, leading to anxiety,
depression and lack of motivation. Without adequate sleep, our brains are unable to convert short-term
memories to long-term memory and our ability to analyze situations, read cultural and social cues and
perform logical thought diminishes. #
#
At the same time, our bodies produce more appetite-stimulating hormones, causing us to eat more and gain
weight. Our bodies are unable to metabolize the excess food effectively and we may even enter a pre-
diabetic state, according to a study conducted at the University of Chicago. These changes can undoubtedly
lead to memory loss and even Alzheimers disease and other related diseases. #
#
Second, when we dont get good quality sleep, we feel fatigued during the day. We may have difficulty
processing information quickly, or may feel foggy. We crave sugary carbohydrates that raise insulin
levels, increasing our risk of developing health conditions that contribute to memory loss. We are also less
likely to maintain an adequate exercise program. #
#
Dont assume that you have to tolerate poor sleep, with all its attendant side effects and risks. Take action
today to improve the quality of sleep you get. Youll improve your memory, your overall health, and your
life. #
#
Treat Medical Conditions #
The first step in improving sleep quality is ruling out any chronic problems, such as obstructive sleep apnea
(OSA). Obstructive sleep apnea occurs when the muscles in the back of your airway collapse, obstructing
air flow. The brain kicks into fight or flight response, sending the airway a message to open up. At the
same time, the body releases adrenal hormones. Although you may never wake up enough to realize that
your body is in full battle preparation, this nightly release of stimulating hormones can increase your risk of
heart attack and stroke. #
#
Sleep apnea episodes deprive the body and the brain of oxygen, zapping memory and making you feel
fatigued during the day. One of the hallmarks of OSA is that sufferers frequently fall asleep during the day.
#
Obstructive sleep apnea is a serious condition that requires medical attention. Talk with your health
practitioner if you suspect you have sleep apnea. Your doctor may advise you to lose weight, which can
improve OSA. #
#
Another common treatment is the use of a CPAP, a devise that blows air to the back of your throat while you
sleep. #
#
Gastric reflux, or heartburn, creates a burning sensation in your throat and mouth, caused by stomach acid
that rises through the esophagus. Avoid eating at least four hours before you go to bed and limit
consumption of spicy foods or sodas. Talk with your health care practitioner if the problem continues. #
#
Hot flashes and changes in hormonal levels during menopause can also wreak havoc on the quality of your
sleep. Many of the discomforts associated with menopause can be reduced by adequate exercise and good
nutrition. If hot flashes are keeping you up at night, increase your consumption of foods rich in vitamin E
and calcium. Consider an herbal supplement such as black cohosh to relieve symptoms.
#
Make Lifestyle Changes #
Once youve addressed any underlying health problems that may be contributing to a lack of sleep, its time
to look at your lifestyle. Below are just a few of the simple changes you can make to improve the quality of
your sleep: #
#
Exercise daily. Exercising releases endorphins, reduces stress and promotes relaxation so you can get
more restorative sleep. Aerobic exercise is best for inducing sleep, but dont exercise in
the evening, which can act as a stimulant. Try to get your workout in before noon and go for a calming
walk in the evening if you like.
#
Set a consistent bedtime. You may want to play the role of
party animal, but your body craves a structured routine.
Constant changes in bedtime skew your natural rythyms,
making it more difficult to drift off. Go to bed at roughly the
same time every night, weekend or weekday, andget up at the
same time, as well. #
#
Establish a routine. The same strategies that lull a young child
to bed work for adults. Take a bath, brush your teeth, lay out
your clothes or read something soothing. Dont watch
television, which can stimulate the brain and disturb sleep. #
#
Watch your diet. Avoid eating within two hours of bedtime because the act of digestion can interfere with
sleep.
#
Limit your caffeine and alcohol intakes, which are also known to reduce the quality of sleep.
#
Consider the impact of prescription and over-the-counter medications. Prescription steroids, for example,
are known to disturb sleep. Talk with your health practitioner if you believe a medication is interfering
with sleep. #
#
References #
#
Duke Health.org: Anger, Hostility and Depressive Symptoms Linked to High C-Reactive Protein Levels;
http://www.dukehealth.org/health_library/news/8164 #
#
Salk Institute: Human Brains Do Sprout New Cells; 1998; http://www.salk.edu/news/
pressrelease_details.php?press_id=52 #
#
Salk Institute: Running Boosts Number of Brain Cells; February 22, 1999; http://www.salk.edu/news/
pressrelease_details.php?press_id=46 #
#
Journal of Gerontology; Aerobic Exercise Training Increases Brain Volume in Aging Humans; http://
biomedgerontology.oxfordjournals.org/content/61/11/1166.short #
#
Mercola, Joseph; Memory Loss Can Be Reversed; Just Do This; http://fitness.mercola.com/sites/fitness/
archive/2010/02/02/the-single-most-important-thing-to-preserve-your-brain-function.aspx #
A2010studybytheFeinberg #
SchoolofMedicineat #
NorthwesternUniversityfoundthat #
participantssufferingfromsleep #
problemsreportedsignicant #
improvementsinthequalityof #
theirsleepafterjust16weeksof #
regularaerobicactivity.Theyalso #
reportedincreasedvitality, #
cognitivefunctionandenergy,and #
lessdepressionorirritability.
#
University of Pittsburgh; Moderate Aerobic Exercise in Older Adults; http://www.news.pitt.edu/news/
moderate-aerobic-exercise-older-adults-shown-improve-memory #
#
National Sleep Foundation; Aerobic Exercise and Insomnia among Aging Adults; http://
www.sleepfoundation.org/alert/aerobic-exercise-and-insomnia-among-aging-adults #
#
The New England Journal of Medicine; Leisure Activities and the Risk of Dementia in #
the Elderly; http://www.nejm.org/doi/full/10.1056/NEJMoa022252 #
#
Michigan State University; Virtual Workout Partners Spur Better Results; http://news.msu.edu/story/9391/ #
#
The University of Chicago; Lack of Sleep Linked to Increased Risk of Type 2 Diabetes; #
http://www.uchospitals.edu/news/highlight4.html #
#
Gladstar; Rosemary; Herbal Healing for Women; 1993 #
#
Sandbeck, Terence J.; The Deadly Diet: Recovering from Anorexia and Bulimia; 1993 #
#
Northwestern University Institute for Womens Health Research: Battling Seasonal Affective Disorder;
http://blog.womenshealth.northwestern.edu/2012/01/battling-seasonal-affective-disorder-sad/ #
#
The University of Florida; Benefits of Meditation; http://iml.jou.ufl.edu/projects/Spring05/Luft/benefits.htm #
#
Greene, Bob; 20 Years Younger; April, 2011 Fortanasce, Vincent; The Anti-Alzheimers Prescription; 2008
#
Disclaimer: The advice in this book is intended to supplement, not replace, the advice of a #
trained health professional. Consult your physician before beginning an exercise program, #
modifying your diet or altering medications. The publisher and author specifically disclaim any #
loss, risk or liability, which is incurred as a consequence of the use of information in this report.
#
#

#
Stimulating Secrets To Engage
Your Brain
Table of Contents #
#
#
#
Use It or Lose It: Improve Your Memory Through Intellectual
Stimulation 58
George Burns and His Friends 58
Keep Learning, Keep Your Memory 60
The Road Less Traveled 63
That Song in Your Head 63
Daily Brain Exercises 64
Bill Clintons Secrets 67
The Power of Positive 69
What You Think is What You Are 69
The Social Connection 71
A Marriage of Minds 72
Make Memories 73
Furry Friends 73
The Jokes on You 74
Good Mental Health Check-Up 74
References 74
#
$
$
Use It or Lose It: Improve Your Memory
Through Intellectual Stimulation #
Nobody grows old merely by living a number of years. We grow old by deserting our ideals. Years may
wrinkle our skin, but to give up enthusiasm wrinkles the soul. ~ Samuel Ullman #
#
One of the most astounding aspects of watching a marathon is observing how many older runners
participate. Its not uncommon to see men and women in their 60s, 70s, and even 80s running. Even more
amazing is how many of these runners not only finish the race, but lead the pack. #
#
For many years, it was assumed that the body steadily deteriorated as we aged and there was little we could
do to alter the forces of time. Improvements in diet, health care and lifestyle have shown us the fallacy of
this belief. Many seniors can and do maintain remarkable levels of fitness into old age. #
#
Similar myths and misconceptions surround our views of cognitive function and memory. We assume that as
we age, we will become slower mentally, more forgetful, and less able to learn new things. Consider the
age-old proverb, You cant teach an old dog new tricks, which implies that once you reach a certain age,
your time for mastering new experiences is over. #
#
We now know that the brain is much more flexible than previously recognized. In 1992, Evan Snyder, M.D.,
along with a team of Harvard researchers discovered stem cells in the brains of adults. They also discovered
that the nerve cells of the brain can develop new pathways through mental stimulation. These pathways
allow us to make and store memories. #
#
Forget the assumption that youll become forgetful, inattentive and disinterested as you become older. With
proper maintenance, the cogs of your brain can continue to run smoothly until well into old age. #
#
George Burns and His Friends #
Dont believe it? Consider the many, many individuals who have produced their most creative works in the
later years of their lives. #
# Mahatma Ghandi was 61 in 1930, when he began his 240 mile march to the sea. He later b e c a m e
the leader of independent India. #
# Ronald Reagan was elected President of the United States when he was 69 years old. He s u r v i v e d
an assassination attempt and was 77 years old when he finished his second term as president. #
# Benjamin Franklin was 70 years old when he helped draft the Declaration of Independence, and 81
when he signed the U.S. Constitution. #
# Julia Childs continued to cook, write, and produce cooking shows until well into her 80s. #
# Former U.S. President Jimmy Carter remains politically active well into his 80s. #
# Frank McCourt, wrote his first book, Angelas Ashes, in his 60s.
Verdi composed Othello when he was 73. #
#
#
#
#
Do these people possess a superhuman genetic background
that allows them to perform at high levels well into old age? #
#
Probably not. #
#
More likely, they possess similar personality traits and
interests. Specifically, seniors who continue to thrive in old
age seem to possess the following similarities:
#
A sense of purpose. Most of these individuals discovered a
particular passion in life. They felt useful and needed. #
# #
An innate sense of curiosity. Many studies demonstrate
that individuals who continue to enjoy learning throughout
their lives maintain memory and cognitive function longer. #
#
A well-developed sense of organization. As our brains age,
we do lose some brain mass and f unct i on. However,
individuals who are organized and focused tend to
compensate for these losses more effectively.
#
A strong social network. Those who seek out and enjoy the
company of others typically maintain active and vibrant
longer than loners. #
#
The Hippo-What? #
Instant Messaging #
Before we delve into a discussion of how to keep the
neurons firing, a basic understanding of the brain and how it
works is helpful. The brain has three main areas, the
hindbrain, midbrain, and forebrain. The hindbrain and midbrain control body functions that we have no
control over, such as breathing, balance, and muscle movement. #
#
The forebrain controls everything elsememory, learning, conscious thought, and language, as well as
emotion. The two parts of the forebrain most involved with learning and memory are the cerebral cortex and
the hippocampus. #
#
The cerebral cortex is comprised of millions upon millions of nerve cells that process all the sensory input
we receive, such as taste, smell, and touch, as well as learning and logic. Here our brain makes connections,
forms conclusions and stores learning. We know that neurons and dendrites in the brain are responsible for
passing information along and making connections that allow us to learn, remember and process thought. #
#
As infants, these neurons are jumbled together in a mass. As we grow and experience life, though, the
neurons become untangled. Some of the dendrites drop off, while other connections are strengthened. #
#
Which ones drop off and which ones become strengthened is dependent on which ones we use. #
#
#
Ive#Lost#My#Mind:#When#to#Worry

Weallexperienceoccasionallapsesin #
memory,evenwhenwereyoung.These
areusuallytheresultoftemporarystress, #
multitaskingoralackofsleep. #
#
However,anincreaseinmemorylapses
cansignalthebeginningofMildCognitive #
Impairment(MCI),whichtendstoworsen #
withageandcanleadtoAlzheimers
diseaseordementia.Consultyour
physicianifyouexperiencethefollowing
symptoms:
#
Frequentlyforgetappointmentsand #
dates #
Relyheavilyonyourpersonal #
organizerandcalendar #
Frequentlyforgetrecentevents,but #
canrememberchildhoodeventsin #
detail #
Retellschildhoodstoriesrepeatedly #
Unabletoconcentrate$runsstop #
lights,putsitemswheretheydont #
go,orisunableto nditems #
Frequentlyforgetsnamesandwords #
Showsadecreasedinterestin #
personalgroomingandappearance #
Withdrawsfromsocialsituations#
The more we participate in an activity or experience, the stronger the neural path for that activity. Those
neural pathways laid in early childhood are very strong, which is why its easier to learn another language as
an adult if you learned more than one language as a child. Unused neurons shrink and die. #
#
This process of elimination continues as we age. Our brains take a use it or lose it approach, and if we
dont stimulate the neural cortex, it begins to shrink, by as much as 15 to 20 percent between the ages of
twenty-four and eighty. #
#
Your Brains Filing Cabinet #
The hippocampus is like your very own personal organizer. This
small, but remarkably efficient, portion of the brain filters every
memory, sensory input or experience we have and files it. Some files
are marked as permanent and filed away, while others are discarded as
we sleep. #
#
Its estimated that the human brain has over 70,000 thoughts each day.
Without the hippocampus, wed quickly become overwhelmed by the
amount of stimuli our brains receive. #
#
So how does the hippocampus decide what to store and what to
discard? First, the hippocampus is more likely to store information
that relates to information already filed. This is one of the reasons that
as we get older, our brains might not work as quickly but we have a much larger library of information
stored than when we were younger. The hippocampus can sort information that appears to be relevant or
helpful, based on what is already in the files. #
#
The other factor in determining what information the hippocampus stores is based on its emotional content.
The hippocampus more readily retains information that is associated with strong emotion whether positive
or negative. Sensory input, such as smell, taste and touch, also helps put down a stronger memory. #
#
Consider, for example, your earliest memories. Chances are they include a strong sensory element the
taste of your grandmothers cookies, the texture of the carpet in your kindergarten classroom, or the smell of
the salt water at the beach. Just a whiff of salt water may evoke a specific memory filed away years before. #
#
The hippocampus is also susceptible to damage as we age. Because of its incredible activity level, the
hippocampus has a high need for energy and oxygen. Damaged arteries, high blood pressure, imbalanced
hormones or a lack of nutrition can affect its ability to function. Fortunately, we now know how to protect
the brain through a combination of healthy diet, adequate exercise, intellectual stimulation and emotional
wellness. #
#
Keep Learning, Keep Your Memory #
#
Just as exercising our muscles keeps our bodies fit and trim, exercising your brain keeps it healthy and
intact. As previously discussed, keeping our minds challenged actually prevents brain shrinkage and helps
develop new dendrites and neurons indefinitely.
#
But some activities are better than others. Activities that
weve done for years and become quite competent at are
often a source of pleasure and satisfaction. These activities
dont necessarily do much to fire our neurons though. #
#
Because repeated activities build a firmly established neural
pathway in our brains, they dont build new neurons or
make new connections. Imagine walking through a forest
every day. If you take the same route day in and day out,
eventually the path becomes worn and well-trodden. You
may know it so well that you could walk it barefoot at
midnight. Its familiarity is a source of comfort and peace. #
#
But what happens when you step off the path? On the one hand, you may feel a disquieting sense of the
unknown. There might be poisonous plants, snakes or dangerous animals lurking. You may feel disoriented
and fear you wont find your way. #
#
On the other hand, if you can displace those fears with logic, and perhaps some equipment, such as a cell
phone and a compass, you may discover new adventures and scenic views. You are physically and mentally
challenged as you traverse new hills and valleys. As you come around a bend and spy your destination, you
feel a sense of exhilaration and pride in your own competence. #
#
So it goes with learning. Old, familiar activities dont challenge the brain or stimulate it nearly as well as a
new, slightly intimidating activity. To keep your mind actively engaged, you must leave the comfort of your
own home, your routine and your lifestyle to try new things. Doing so may feel exhausting and terrifying
initially, but the more you take on new challenges, the easier it becomes.
Get a Life #
When Carries fourth child left home, she felt an engulfing sense of depression and meaningless descend
over her. She had spent most of her adult life taking care of her family and now that they were gone, she
wondered what to do next. She knew, though, that she didnt want to become a needy mother, hovering
over her grown children until they resented her presence. #
#
So, she began volunteering at the local library. Within a year, the library hired her to be the Community
Liaison, responsible for recruiting and training volunteers. She talked her husband into taking swing
dancing lessons with her and she joined a knitting group. #
#
A year later, she and her husband walked through Italy, a dream theyd never indulged while raising
children. Today Carrie is happily engaged in life. Shes mentally sharper than ever and has a rip-roaring
sense of humor. Her sense of curiosity constantly leads her to new discoveries. She recognized a deficiency
in her life and found ways to fill it. #
#
Carries experience is certainly not unique. Many baby boomers are finding that the typical pathway to
old age, via retirement a sedentary, passive lifestyle, doesnt suit them. Instead, theyre reinventing this
period of life into one of rich opportunity. #
#
#
#
Lifelong Learning #
Nancy Merz Nordstrom, director of the Elderhostel Institute
Network and author of Learning Later, Living Greater is a
passionate advocate for lifelong learning. She counsels people
to stop thinking of their later years as retirement, which is in
itself, a passive description. Instead, she suggests the term,
third stage of life. During this time, she says, we have the
financial and emotional resources to be more creative and
productive than we ever were before. #
#
And just as healthy eating changes behaviors and attitudes as
well as our physiology, lifelong learning does more than just
alter our brain chemistry. When were actively engaged in
learning, we feel more positive about life, which reduces stress
and increases confidence. We tend to desire more social
connection, which leads us to more opportunities for learning,
creating a cyclical effect. #
#
So what can you do to get those neurons firing? The prospects
are endless, and through the Internet, research is at the tips of
your fingers. First, find out whats readily available in your
community. Local churches, recreation centers and colleges
offer a wealth of classes and programs. Your university
extension office may offer classes on gardening or canning. #
#
Consider retailers that offer classes, as well. Williams-Sonoma
stores, for example, offer cooking classes for a nominal fee.
Woodworking stores may offer carpentry classes, while knitting
and fabric stores may offer lessons in crafting. The activity you
choose doesnt necessarily need to be cerebral in nature.
Anything that requires you to follow directions and learn
something new is stimulating. #
#
Volunteer opportunities are a great way to gain new skills while
making friends. Holly had always been interested in history, so
she decided to volunteer twice a week at the local history
museum. Because the museum was a working museum, she got
hands-on experience. She learned to make butter, saddle a
horse, and remove the feathers from a chicken. Remember- the
hippocampus stores memories more deeply when the senses and emotions are involved. Imagine the
learning she gained from this experiences! #
#
Once youve mined the resources in your own community, expand your search. The Internet offers a vast
trove of information, including online classes.
#
Jump% start% your% lifelong% learning.% Here%
are%just%a%few%ideas%to%get%you%started. #
Still$lifepainting #
Chessclubs #
Themedinners #
Birdclubs #
Gardeninggroups #
Cookingclasses #
Bookclubs #
Theatreevents #
Nutrition #
History #
Soapmaking #
Knitting #
Barbershopquartets #
Pianolessons #
Anthropology #
Yoga #
Kickboxing #
Antiquing #
Genealogy #
FurnitureRestoration #
Financialplanning #
Astronomy #
Memoirwriting #
Englishlit #
Poetry #
Worldreligions #
Canning #
Crosscountryskiing #
Introductiontoforestry #
Naturalhealthremedies #
Walkingorhikingclubs #
Lacemaking #
Carpentry #
Carrepair #
Toymaking #
Sewing
#
The Road Less Traveled #
Travel is another great way to expand your mind, but be
selective in your travel destinations. Dont be seduced by the
lure of the tourist. Instead of focusing on comfort and
entertainment, select travel destinations that peak your thirst
for learning. Perhaps you want to hunt down your familys
genealogy by visiting the cemeteries of your ancestors. #
#
Challenge yourself physically and mentally with a trip to a
national forest, or consider a trip that involves a service
project. Seek to understand local culture. After all, if you
tourist spots, you might as well have stayed home for all the enlightenment youll receive. #
#
The benefit of travel is that it challenges our beliefs about human nature, the world and ourselves. As Mark
Twain said, Travel is fatal to prejudice, bigotry, and narrow- mindedness, and many of our people need it
sorely on these accounts. Broad, wholesome, charitable views of men and things cannot be acquired by
vegetating in one little corner of the earth all ones lifetime. #
#
That Song in Your Head #
Musics the medicine of the mind. ~ John A. Logan #
#
Our earliest experiences include music of sortsthe
whooshing beat of our mothers heart, the gentle gurgles and
bubbles of her stomach. Its no wonder that humans seem to
have an innate response to music. Next to our sense of smell,
music has the strongest power of any experience to change
our mood and bring back memories. Most of us have had the
experience of hearing an old song we loved as a teenager.
Immediately, we think of a first love, friends we knew,
people and experiences we havent thought of in years. #
#
Listening to, singing or even thinking about a song in our
heads actually causes the brain to release dopamine, the
feel good hormone that restores logic and helps us focus
and concentrate, according to Galina Mindlin, co-author of
Your Playlist Can Change Your Life.
#
She suggests mindfully developing playlists to deal with a
variety of everyday situations. For example, a playlist of
upbeat, energetic songs might be perfect to raise energy
levels mid-day, say on your lunch hour. On the drive home,
classical music or jazz helps you unwind and prepare for
evening. She says, most importantly, choose music that you
enjoy listening to and that makes you feel good. #
#
Dr.%K.%Warner%Schaie,%director%of%the% #
Gerontology%Center%at%Pennsylvania%
State%University%studied%more%than%
5,000%people%in%the%Seattle%
Longitudinal%Study%to%determine%what%
characteristics%and%lifestyles%
contributed%to%healthy%cognitive% #
function%in%the%later%years.%Seven%
factors%stood%out%among%those%with$
sharp%intellectual%functioning%in%later%
years:#
% #
A%high%standard%of%living. #
Above%average%income%and%
education. #
Active%engagement%in%reading,%
education,%travel,%clubs%and%
professional%organizations. #
A%lack%of%chronic%disease. #
Ability%to%embrace%change. #
Marriage%to%a%smart%spouse. #
An%ability%to%learn%new%concepts%
quickly. #
Satisfaction%with%
accomplishments.% #
$
Source:%Learning%Later,%Living%Greater%by%
Nancy%Merz%Nordstrom%and%Jon%F.%Merz.% #
#
In addition to the music we listen to, playing an instrument
or singing in a choir has a brain-boosting effect. A study
published in Neuropsychology found that older individuals
who actively played a musical instrument performed better
on cognitive tests than those without musical experience.
The longer the musicians had played, the more striking the
outcomes. #
#
Singing releases feel-good endorphins, according to Graham
Welch, Director of Advanced Music Education at the Roehampton Institute in London, that can lift our
mood and help us think more clearly. #
#
He also notes singings positive effect on our immune systems, as well as the aerobic activity it provides the
lungs and heart. He says, Given that every human being is, in principle, capable of developing sufficient
vocal skills to participate in a chorale for a lifetime, active group singing may be a risk- free, economic,
easily accessible, and yet powerful road to enhanced physiological and psychological well-being. #
#
Another well-documented benefit of singing with a group is the social connections made. Musicians are
usually a social, happy group. Join a choir, quartet or band, and youll likely find a social circle that expands
beyond practices and performances.
#
Daily Brain Exercises #
A fairly recent field of study is that of neurobics, or exercises for the brain. These exercises are based on
recent research that proves the brain can grow new neurons and brain cells through intellectual stimulation. #
#
Neurobics is a more intense, focused form of brain exercise, though,
than simply doing a crossword puzzle or signing up for a class. Because
we know that the brain lays down neural pathways more effectively
when the senses and emotions are involved, neurobic exercises usually
incorporate as many of the senses as possible. Want to give neurobics a
try? Incorporate a few of these suggestions into your daily routine.
Neurobic exercises are fun, simple and challenging. Regardless of your
age, neurobics can give your brain a powerful workout. #
#
Play Im Going to Grandmas. Remember this childhood name that
required you to remember a list of items, including the items
suggested by your opponents? Any activity that requires you to
remember a list works the brain. Try to remember a list of 20 grocery
store items, or a list of 20 names.
#
File away a list of numbers. Remembering numbers is another good
way to stretch your brain. Start with six numbers, such as phone
numbers or family birthdays. Spend two minutes focusing on the
numbers and then see how many you can recall.
#
Think%youre%not%musically%talented% #
enough%to%join%a%choir?%Think%again.%
Many%church%choirs%have%an%open%door
%policy.%Once%you%get%your%feet%wet,%you
%may%branch%out%to%other%performing%
groups.%Check%your%local%cultural%arts%
program%for%ideas%and%offerings.
#
Visualize success. Visualizing an activity requires us to dig up memories and prior experience, as well as
physical sensations and emotions. For example, if you want to improve your bowling game, imagine
yourself at the alley, ball in hand. Imagine yourself moving gracefully forward and launching the ball for a
strike. This activity not only stretches your mind, but can actually improve your performance at physical
tasks.
#
Play games designed to work your brain. Remember the old electronic game, Simon Says? The lights
blink out a pattern that you then must repeat. Many board games and electronic games are great for
challenging your mind. Several video games, such as Big Brain Academy, are also fun and effective
neurobic activities.
#
Spice up mealtimes. Eat blindfolded or with your non-dominant hand. Sit in a different place or use
chopsticks.
#
When traveling, forget the GPS. Use a map and figure out your route the old-fashioned way.
#
While hiking or walking, take time to really experience your surroundings. Touch the rough bark of a tree.
Examine a blade of grass at length. Take note of the warm smell of the earth beneath your feet. #
#
Play chess or work on a jigsaw puzzle. Stretch your mind, and your knowledge, of memory-boosting
strategies with these brain-teasing puzzles.
#
#
Memory Word Search
#
T E X E R C I S E M G Z E A D #
D C N O R U E N E C S R H N D #
E Y E U V N C D O S X C V O X #
E K O L L Q I C E F F V G M R #
S C Q G L T Y R R E B E U L B #
X L V Y A E T K U H A Q A A C #
A P E T R S T H P S O R L S J #
L D I A X O O N Z L B D A I M #
F O U V R B M I I E R X U T Y #
N B L B B N N E R Y C S G C B #
T B F I A W I E M V W S H E X #
O M E G A X C N Z L Y G T P U #
V S F J X L T T G U W O E M P #
Q U M W I M D U K D R W R H I #
Y Y R S I D C N Z L V U E E W #
#
BLUEBERRY #
CEREBRAL #
EXERCISE #
FLAXSEED #
HOBBIES #
INTELLECT #
LAUGHTER #
LEARNING #
MEDITATION #
MEMORY #
NEURON #
OMEGA #
SALMON #
STRESS #
YOGA
#
#
#
$
#
Memory Crossword #
#
#
Across #
3. protects emotional health #
5. fight or flight hormone #
7. memory boosting fruit #
8. deliver oxygen to brain #
10. feel good hormone #
12. brain's filing cabinet #
#
Down #
1. good fats #
2. relieves stress #
4. fatty acids #
6. memory pathway #
9. push pull exercises #
11. eat once a week #
13.protects cells
#
BrainHealthKit.com 2012 All 4 Reports in 1: Brain and Healthy Memory Kit 66
$
Memory Double Take #
#
#
#
Bill Clintons Secrets #
One of the secrets to Bill Clintons political success is certainly his astounding memory. Clinton has a knack
for remembering names and faces, a highly desirable gift for any politician. Some have even speculated that
he has a photographic memory. #
#
If youve ever been embarrassed because you couldnt remember a name, or walked to the refrigerator or
closet, only to forget what you were looking for, read on. Most of us are stymied by occasional brain
hiccups. But practicing a few tricks can mean the difference between stumbling over names and faces, and
seamlessly navigating your way through social situations like a polished diplomat. #
#
Memory expert, Harry Lorayne, author of Ageless Memory, says that most of us dont forget information;
we never actually stored it in the first place. Lorayne contends that a large part of our memory problems are
caused by a simple lack of focus caused by multitasking. #
#
$
#
If we can train our minds to focus on a specific piece of information and actively send our brain cues to
memorize the information, were more likely to be successful. For example, to remember a persons name,
Lorayne suggests the following tricks: #
#
When you first meet someone, make sure you hear the name correctly. Look the person in the eye and
repeat the name so you know youve got it right. #
#
Spell the name, especially if it is a difficult one. Spelling the name, either out loud or in your head,
crystallizes the name in your memory. #
#
Make a remark about the name. Perhaps its a unique name or it reminds you of someone else. #
#
Use the name repeatedly during the conversation and when you say goodbye. #
#
Make a visual picture in your head, connecting the name with something else. For example, if the last
name is Breatnack, the visual connection might be Eat Snack. Visualize the person eating a snack. #
#
Visualize occupations, credentials, unusual physical characteristics or talents in connection with the name
and person. For example, if the person is a doctor, visualize a stethoscope. #
#
Perhaps your challenge is remembering where you left your keys, or wondering if you shut off the stove.
Have you ever spent 20 minutes looking for your glasses only to find them on your head? Here are a few
tricks for solving that problem. #
#
First, organize your home so that everything has a place. If you know that your car keys always hang on
the hook in the mudroom, and you train yourself to put them there as soon as you walk in the door, youre
less likely to lose them. #
#
As soon as you have a thought, make a visual picture. For example, if you are headed to the fridge to get
some milk, imagine a cow grazing in a field with a giant jug of milk nearby. When you get to the
refrigerator, that visual image will pop into your head again. The more absurd or outlandish the visual, the
better. #
#
When you turn off the oven or put your glasses on your head, spend a minute to visualize yourself in your
mind going through the action. What youre doing here is combining a mental activity with a physical one,
which strengthens the neural pathways, and hence, the memory. #
#
Have you ever read through a magazine article or a report for work and realized that you cant recall
anything you read in the last three pages? Brad Johnson and his wife, Kathy, read the Sunday paper together
every week. Brad often comments that his wife seems to get twice as much out of the newspaper as he does.
His wife, a writer and researcher, has learned a few tricks to skim material quickly for the most salient
points. She doesnt get bogged down by extraneous fluff and is able to recall most of what she reads. Here
are her tips: #
#
Read the headlines and subtitles first. These lines provide a blueprint for the page and give your brain a
heads-up on whats coming. #
#
#
$
#
Scan the page quickly for quotations, facts or numbers. These are usually need-to-know items. Read
through them carefully, re-reading any material you dont understand. Make a connection between what
youve just read and something familiar.
#
Now read the page again. Most editors know that modern readers want to get to the meat quickly, but
occasionally, youll find non-essential information. Skim through this. #
#
Check in with yourself at least once each page. Do you understand what youre reading? If so, what do
you think about it? How does it line up with similar information and data you already know? Spend a
minute to critically analyze what youre reading. Doing so will allow you to remember it and learn from it. #
#
The Power of Positive #
#
Optimists are right; so are pessimists. Its up to you to choose which you will be. ~ Harvey
Mackay #
#
The idea that our thoughts and feelings can influence our physical health is not new. In the fifth century
B.C., Hippocrates said, The natural healing force within each one of us is the greatest force in getting
well. But can a positive outlook affect our memory and cognitive function, as well? #
#
What You Think is What You Are #
Absolutely. One of the biggest myths that can hinder our efforts to stay mentally active as we age is the
belief that getting older means slowing down, both physically and mentally. We live in a culture in which
older people are denigrated, devalued and even ridiculed. We may also fall prey to the belief that we should
slow down after retirement. Weve worked hard our whole lives and now we deserve some peace and quiet.
Our days are marked by bingo tournaments, rounds of golf and early bird specials. #
#
These cultural images and attitudes are often a self-fulfilling prophecy. Harboring any of these ideas is
bound to have a negative effect on your health, and as weve discussed previously, a healthy body makes a
healthy mind. #
#
Thomas Hess, PhD, conducted a study in 2003 at North Carolina State University to see if negative
stereotypes about aging have negative impacts on abilities and attitudes. He gave half the study participants
fictitious newspaper articles, citing studies that found that mental ability didnt decrease with aging. #
$
#
The other half of the participants read articles that cited
negative findings about memory and aging. #
#
After reading the articles, the two groups were tested on
memory and recall. The group that read the positive articles
performed 30 percent better than those who read the
negative material. Clearly, if we expect to become frail and
forgetful as we age, chances are, we will. #
#
$
#
If, on the other hand, we expect to be active, vibrant and healthy well into old age, chances are, we will. Its
that simple and its your choice.
#
Regardless of your age, its never too late to cultivate a youthful attitude. Think about how you want to look,
feel and function in your retirement years, setting aside any preconceived notions and negative stereotypes.
Then back up the timeline five, ten fifteen, even twenty years. What choices and attitudes should you
cultivate now to ensure that your golden years are truly golden? #
#
The Social Connection #
From the moment we are born, we are social creatures. As
infants, we are totally dependent upon the love, nurture,
and care of others. Without this care, we quickly perish.
Consider the case of Frederick II, a thirteenth century
Italian king, as related in Freedom from Disease by Peter
Morgan Kash and Jay Lombard. The king instructed his
staff to refrain from communicating with his children. His
hope was that by limiting speech, his children would
spontaneously speak the innate language of humans.
Instead, each of his children died as infants, never having
spoken a word. Not only must our basic physical needs be
met to thrive; we also need daily communication,
interaction and touch with other humans. A strong social
network reduces anxiety, depression and stress and can
even boost memory and prevent dementia. #
#
A 2008 study by Lisa Berkman at the Harvard School of
Public Health found that individuals age 50 and over with a
strong social network had rates of memory loss half of
those who were disengaged or had little social interaction. #
#
The study used several indicators, including the presence of
a spouse, monthly visual contact with at least three
relatives or friends, attendance at religious services and
membership in social groups or participation in recreational
activities. Participating in a variety of activities seems to
provide the largest benefit. Another factor to consider is the
types of friendships you have. #

We all need a few strong, intimate relationships, such as those we share with a spouse, sibling or best friend.
These people know us best, accept us for who we are and can offer advice based on a deep knowledge of
our needs. We can go to them for emotional support and share our deepest fears and concerns, knowing they
wont judge us or betray confidences. #
#
On the other hand, having friends from a variety of backgrounds is helpful, as well. When we engage in
lively debate with a friend who has a different perspective or experience, we challenge old notions, consider
#
Test#Your#Friend#Quota
#
Wondering%how%you%fare%in%the%social% #
connection%category?%Take%the%short%test
% #
b e l o w% t o
nd%out.%Rate%yourself%between% #
a%1%and%a%4%for%each%of%the%following% #
questions,% with% a% 1% being% usually% and% a%
4% being%never.
#
I%have%at%least%one%meaningful%
conversation%with%a%close%friend,%
family%member%or%spouse%daily. #
I%eat%at%least%one%meal%with%
another%person%each%day. #
I%attend%a%religious%service%or%
other%community%event%at%least%
once%per%month. #
I%visit%with%close%friends%(not%a%spouse)%
at%least%once%a%month. #
I%participate%in%a%social%activity,%
such%as%a%book%club%or%class,%
which%challenges%my%views.% #
#
Tally%up%the%points%to nd%out%how%you% #
did.%A%score%of%15%to%20%is%excellent.%
Score%under%10?%Boost%your%social%
$
new possibilities and learn to see things from anothers point of view. These sorts of friendships keep our
neurons firing and our brains working at full speed. #
#
Karen, age sixty, was unprepared for her husbands sudden death, and spent the next two years in a state of
grief, depression and confusion. She stopped participating in many of the activities she and her husband had
enjoyed, and spent most of her time at home in front of the television. When her doctor diagnosed her with
Type 2 Diabetes, she knew she had to make some changes.
#
She sold her house and moved across the country to be closer to her children and grandchildren. She
immediately became involved in a religious congregation and volunteered for several committees and the
childrens nursery. She joined a book club, got a dog and signed up for classes at the community college.
Since then, shes lost 30 pounds and the feelings of depression and confusion are long gone. #
#
She says, I have friends age five to 85. They really have saved my life. Whenever I start feeling lonely or
discouraged, I look around and make a new friend. #
#
A Marriage of Minds #
A happy marriage may protect your memory and your mind for
obvious reasons. A marriage partner provides emotional and
financial support, a shoulder to cry on and a ready ear to listen,
potentially reducing stress with all its inherent risk factors. #
#
Marriage partners often have shared experiences. Reflecting on
those experiences together can reinforce memory and learning.
Additionally, marriage partners usually keep tabs on one
anothers health. They may be the first to notice when
something seems awry.
#
A report presented at the 2008 International Conference on Alzheimers
Disease in Chicago found that those who are unmarried or living alone
in mid-life have a 50 percent higher risk of developing Alzheimers
than those who have a partner. Interestingly, those who have never
married do not share that risk. The risk seems to be associated with the
trauma of losing a partner in mid-life.
#
And while were on the subject of marriage, lets not forget intimacy.
Recent studies indicate that a healthy sex life can actually make you
feel younger, both physically and mentally. Just increasing the number
of times you have sex from once to twice a week makes you 1.6 years
younger, according to Michael F. Roizen and Mehmet C. Oz, authors of
YOU: the Owners Manual. We also know that having sex releases feel-
good hormones, reducing your risk of depression and other memory-
clogging problems. A 30 minute round in the bedroom burns over 200
calories and can reduce the risk of heart attack or stroke in men. #
#
Average%frequency%of%sex,%by%age:
#
18%to%29:%112%times%a%year #
60%to%69:%68%times%a%year
#
(Source:% YOU% the% Owners% Manual,% by% Mic
hael%F.% Roizen%and%Mehmet%C.%Oz)#
$
#
Make Memories #
Regardless of your marital status, make a commitment today to improve the relationships in your life.
Below are a few tips to get you started: #
#
Start by acknowledging your own faults and shortcomings. Forgive yourself of past mistakes and resolve
to improve your life going forward. When (not if) you falter, give yourself a break and try again. The quality
of your relationships is directly related to how comfortable you are with yourself.
#
Forgive those in your life who have wronged you. Offering forgiveness is a powerful act that frees both of
you to move forward. Forgiveness reduces anxiety and stress and can release your mind for more positive
thoughts.
#
Spend time nurturing the relationships that you have. Schedule play time weekly with your family and
friends. Go to a movie, cook a meal together at home, go for a walk or look at the stars. Recreation time
doesnt have to be expensive or complicated. Just do something together.
#
Listen. When your child or spouse comes home at night, do you make a concerted effort to listen, or is
your mind preoccupied with other thoughts? Really listen and empathize when someone is sharing with you. #
#
Furry Friends #
Numerous studies have shown a link between owning a
pet and longevity. Pets, especially dogs, provide
companionship, unconditional love and entertainment.
Caring for a pet teaches empathy and gives a sense of
purpose. A dog may also encourage you to get out and
exercise how many times has your dog brought you his
leash, begging to go for a walk? #
#
Pets can also be a source of contact and touch, so
necessary for our well-being. According to a study by
Alan Beck, director for Purdue Universitys Center for
Human- Animal Bond, 97 percent of pet owners surveyed
said they regularly talk to their animals. Beck quips that
the other three percent lied. #
#
We now know that pets can actually improve our physical health, which may have a positive effect on
memory and cognition. #
#
Here are just a few of the documented benefits of owning a pet, according to Dr. Joseph Mercola: #
# Lowers blood pressure #
# Reduces incidence of allergies and asthma #
# Increases longevity and health of heart attack victims #
# Increases the appetites of Alzheimers patients #
# Relieves the depression of Aids patients #
#
Tips#For#Buying#A#Pet
#
Consider%your%activity%level,%space% #
and%free%time%when%selecting%a%pet. #
Consider%adoption%through%a% #
shelter%or%rescue%center.%Avoid%pet% #
stores%that%buy%from%puppy%mills. #
Look%for%a%responsible%breeder%and% #
visit%the%premises. #
Try%fostering%rst%if%youve%never% #
owned%a%pet. $
#
Source:%The%Humane%Society%of%the% #
United%States #
$
#
The Jokes on You #
Did you know that laughter can also help improve your
memory? A good belly laugh enhances your immune system
for up to twelve hours, lowers blood pressure and reduces
cortisol levels in your body, according to a study by the
University of Maryland School of Medicine. #
#
People who dont take life seriously are also usually happier,
and as we know, a positive, happy outlook is associated with
better memory and cognitive function. Most adults, though,
laugh only a few times each day, while children laugh 400
times or more per day. #
#
Take a cue from the kids and embrace silliness. Watch funny
television shows over the nightly news at least some of the
time, and learn to laugh at yourself. Your brain and your
body will thank you. #
#
Good Mental Health Check-Up #
You may visit your health practitioner yearly for a physical
check-up, but how often do you assess your mental and
emotional health? Good mental health plays a vital role in
memory and cognitive functioning. When we are chronically
stressed or depressed, our hormones can become
imbalanced, we lose perspective and we are less likely to eat
a good diet or get regular exercise. We have difficulty
concentrating and may feel like were walking in a fog. #
#
We all have periods of adversity in our lives that can cause temporary stress or readjustment. But if feelings
of sadness and loss last more than a few months, its time to seek professional help. If you had a broken leg
you wouldnt expect to fix it yourself. #
#
Youd go to a doctor to have it set and casted. So it is with mental health. A person suffering from
depression cannot fix this disorder simply through will power. A psychologist or psychiatrist can help get
you back on the path to good mental health.

References #
Gary Null; Get Healthy Now!; 2006 Nordstrom, Nancy Merz and Merz, Jon F.; Learning Later, Living
Greater; 2006 #
#
Kash, Peter Morgan and Lombard, Jay, D.O., et al.; Freedom from Disease; 2008 #
Al zhei mer s Nor t h Car ol i na; Al l about Neurobi cs; ht t p: / / www. al znc. org/ i ndex. php?
option=com_content&view=article&id=107:all-about-neurobics&catid=49:reducing-your- risk&Itemid=88 #
Something#on#Your#Mind?

The%following%symptoms%may%indicate#
depression%or%other%mental%health%
challenges%that%may%require%professional%in
tervention:
#
Changes% in% appetite,% including% a% lack%
of%appetite%or%overeating #
Changes% in% sleep% patterns.% People%
facing% chronic% stress% or% depression%
cant%sleep%or%sleep%all%the%time #
Persistent% feelings% of% sadness,% lasting%
more%than%2%to%3%days%per%month #
Loss% of% i nterest% i n% acti vi ti es% you%
previously%enjoyed #
Decreased% awareness% of% personal%
hygiene #
Inability% to% concentrate% or% remember%
details #
Absence% from% work% or% decreased% job%
performance #
Withdrawal% from% social% connections,%
including%family #
Irrational%behaviors%our%violent%outbursts #
$
#
$
Mindlin, Galina, et al.; Your Playlist Can Change Your Life; 2012 American Psychological Association; The
Relation Between Musical Activity and Cognitive Aging; http://psycnet.apa.org/index.cfm?
fa=buy.optionToBuy&id=2011-06927-001 #
#
The Barbershop Harmony Society; Health Benefits of Singing; spebsqsafwd.org/.../HEALTH
%20BENEFITS%20OF%20SINGING1.doc
#
Harvard School of Public Health; Active Social Life Delay Memory Loss Among U.S. Elderly Population;
http://www.hsph.harvard.edu/news/press-releases/2008-releases/active-social-life-delay-memory-loss-us-
elderly.html #
#
Alzheimer Research Forum; Does Saying I Do Lower Late-Life Dementia Risk; http:// #
www.alzforum.org/new/detail.asp?id=1905#
#
Rodale: 6 Surprising Benefits of Sex; http://www.rodale.com/health-benefits-sex?page=0,0 #
#
North Carolina State University; Studies Suggest Seniors Memories Might Not Be So #
Bad, After All; http://www.ncsu.edu/news/press_releases/03_05/151.htm #
#
Mercola, Joseph; Mans Best Friend Adds Years of Happiness to Your Life; http:// #
articles.mercola.com/sites/articles/archive/2004/11/17/dogs-health.aspx #
#
Mercola, Joseph; Health Benefits of Owning a Pet; http://healthypets.mercola.com/sites/ #
healthypets/archive/2010/04/07/why-owning-a-pet-is-good-for-your-health.aspx #
#
Mercola, Joseph; What Makes Laughter the Best Medicine? http://articles.mercola.com/ #
sites/articles/archive/2009/04/21/what-makes-laughter-the-best-medicine.aspx #
#
The Humane Society of the United States; Buying a Puppy; http://humanesociety.org/issues/puppy_mills/
tips/buying_puppy.html #
#
Disclaimer: The advice in this book is intended to supplement, not replace, the advice of a trained health
professional. Consult your physician before beginning an exercise program, modifying your diet or altering
medications. The publisher and author specifically disclaim any loss, risk or liability, which is incurred as a
consequence of the use of information in this report.
#
#
$
#
Quick Start Memory Boosting
Action Plan
Table of Contents #
#
#
#
Anything You Put Your Mind To: Develop a Plan 77
Mood Food 77
Taming the Sugar Monster 79
Memorable Occasions 80
Meals for the Whole Family 81
What to Eat 82
7-Day Meal Plan 83
Fit Body, Fit Brain 85
Tips for the Ofce Worker 86
Travel Fitness 86
Fitness with Young Children 86
Making a Plan 87
Exercise Descriptions 88
Brain Workout 90
Techniques for Stress Relief 92
Final Thoughts 93
Resources 93
THE DIRTY DOZEN 94
12 Blacklisted Drugs That Destroy 94
Your Memory and Brainpower 94
References 94
$
$
Anything You Put Your Mind To:
Develop a Plan #
The life expectancy of someone living during the American Revolution was around 39 years. In 1900, it
was 49 years. Today, the life expectancy is around 77 years, and many people are living well beyond that
figure.
#
However, life expectancy and quality of life are two entirely different topics. You can expect to live longer
largely because we now have the power to extend or sustain life through advanced medical technology.
Living longer doesnt always translate into living well, though. #
#
Your quality of life will be determined largely by the lifestyle choices you make today. We now know that
almost anyone can remain vigorous, active and mentally sharp well into their older years, simply by
adapting a lifestyle that includes a healthy diet, regular exercise, intellectual stimulation and emotional
wellness. #
#
This fact puts you squarely in the drivers seat. What kind of future do you want for yourself, your spouse
and your children? The good habits you establish now will ensure a satisfying lifestyle for more of your
years. Youll also reduce the burden your children face in caring for you in old age. Your good habits also
serve as a powerful example to your kids, setting the stage for wellness for future generations. #
#
Embrace life today to prepare for the future. In this report, youll gain tools to put together all the things you
learned in the previous reports. With tips, charts and easy-to-follow directions, youll be on your way to
lifelong change. #
#
Mood Food #
Remember the recommendations from the first report? Eat approximately equal amounts of lean protein,
complex carbohydrates and healthy fats every day. Avoid white flour, white sugar, processed foods and
trans-fats. Sounds simple, right? #
#
Unfortunately, we are bombarded daily by temptations that can derail our goals for healthy eating. Grocery
store shelves are lined with packaged foods, and fast food restaurants sit on every street corner. As a society,
weve become dependent on these packaged foods and many of us are stymied when we try to give them up. #
#
Below are a few tips to get you started on the path to whole food eating. Initially, youll probably spend
some time reading cookbooks and making meal plans. Eventually, though, healthy eating will become a
habit. The reality is, once you get the hang of it, eating a whole foods diet isnt any harder than living on
processed, commercial foods. In addition to the health benefits of a whole foods diet, youll find that this
approach to eating is more interesting, more flavorful and even more economical.
#
Find a few good cookbooks that offer whole-food recipes. Look for cookbooks that are simple and easy-
to-follow.
#
$
#
As you walk through your grocery store, mentally go through

the ingredients list of any product youre tempted to buy. For
example, when you see that bag of powdered donuts, your
limbic brain will immediately signal, Yes, yes, thats for me.
Curb that impulse by saying to yourself, Powdered donuts are
nothing more than white sugar, white flour, hydrogenated oil
and preservatives. Doesnt sound so appealing when you put
it that way. Youll find as you do this activity that most
commercially prepared snack foods have a few main
ingredients, usually flour, fat, salt or sugar, combined with
flavorings to differentiate them. Wouldnt you rather have a bit
more variety in your diet?
#
Shop at natural food stores or stores that specialize in selling
produce. Think you cant afford these stores? Heres a secret:
Natural food stores sell over priced, over packaged foods just
like your regular grocery store. Learn to recognize these
products and avoid them. Instead, hit the bulk foods aisle.
Here youll find grains, legumes, brown rice, flax seed, dried
fruit, whole-grain pancake mix and nuts at very affordable
prices. Shop the sales for even better deals. Many natural food
stores have their own lines of vegetable oils, salad dressings,
and pastas, usually at very good prices.
#
Shop at warehouse stores for the best prices on lean cheese,

organic meat, fish, organic milk, high-quality produce, nuts
and whole-grain pasta. Warehouse stores also offer frozen
vegetables and berries in economical bulk packages.
#
Sit down each week and write up a meal plan before you go
shopping. Initially, this may seem time consuming, but youll
soon be able to come up with a weeks worth of meals within
15 minutes. Having a meal plan will help you avoid last-
minute stops for fast food.
#
Decide what youre making for dinner the night before, or in
the morning. Defrost any meat youll need and quickly whisk together a salad dressing or sauce.
#
Plan ahead. Most soups, pasta and rice dishes freeze beautifully. Double the batch and freeze the leftovers
for instant meals or lunches.
#
Keep perspective. When you feel yourself losing motivation, remember, its just food. Joy Bauer,
registered dietician and author of Food Cures recommends writing this message on a piece of paper and
taping it to the refrigerator. Its Just Food can help you keep perspective in a moment of weakness. After
all, the food will be gone in fifteen minutes. Will eating it really make you feel better? Is the payout worth
derailing your goals for a lifetime of health?
#
Memory#Boosting#Grocery#List
Stock%your%fridge,%freezer%and%pantry% #
with%the%following%items%for%quick%meals% #
that%improve%focus%and%memory: #
Fresh%and%frozen%berries #
Nuts #
Apples #
Broccoli,%cauliower%and% #
Brussels%sprouts #
Low&fat%yogurt #
Low&fat%cheese #
Salmon #
Boneless,%skinless%chicken% #
breasts #
Canola%oil #
Flaxseed%oil #
Organic%chicken%broth #
Whole&grain%pasta #
Whole&grain%rice #
Canned%and%dried%beans #
Citrus%fruits #
Grapes
Think#you#dont#like#sh?
Try%these%tips%to%overcome%your%
aversion: #
Select%mild&avored%sh,%such%as% #
salmon%or%cod. #
Marinate sh%in%soy%sauce%mixed% #
with%ginger%and%garlic. #
Grill sh%lightly. #
Dont%overcook sh. #
Eat%sh%diced%in%a avorful%salad.%
$
#
#
Avoid the word diet, which has all sorts of negative implications. Youll find when you switch to a
whole foods diet that youre actually consuming larger volumes of food. Crunchy textures, bright colors
and fresh tastes all work to counteract a feeling of deprivation, but your attitude is key. If you view diet
changes as a punitive, restrictive activity, chances are, you wont stick with it.
#
Relish the results. Pay attention to your bodys signals as

you change your diet. Youll likely have more energy,
increased focus and fewer illnesses. Noting these exciting
changes will motivate you to keep up the good work.
#
Keep some healthy snacks on hand to tame the afternoon
munchies. Apple slices with peanut butter, trail mix or
yogurt with berries all provide some sweetness or crunch,
as well as protein, to satisfy your cravings. Keep high-
quality dark chocolate in the house. Dark chocolate has
more antioxidants than semisweet or milk chocolate, and a
small amount of its rich chocolate taste satisfies.
Remember, though, one ounce is plenty. #
#
Taming the Sugar Monster #
Humans are programmed from birth to prefer sweet tastes. In fact, one cup of breast milk has 17 grams of
sugar, giving it a sweet taste thats been compared to ice cream or coconut milk. #
#
We know, though, that consuming too much sugar later in life puts us at an increased risk of elevated insulin
levels, insulin resistance and Type 2 Diabetes. These conditions damage our arteries and eventually dull our
memories. #
#
The following tips can help you tame those sugar cravings and
stick to a brain-healthy diet: #
Keep fresh fruit and yogurt in the house for a creamy,
satisfying treat. #
Keep snacks for the kids out of sight. #
Keeping a cookie jar on the kitchen counter is just asking
for trouble. #
Eat sweets slowly. Youll tame the sugar craving while
consuming fewer calories. #
Eat sweets with a meal to avoid overindulging.
Drink a glass of water before you eat sweets for the same
reason.#
Pay attention to your bodys signals. Does eating sugar
make you feel groggy or tired? Do you constantly crave
more sugar? These symptoms are your bodys cues that
you dont process sugar well and you may be at increased
risk for developing insulin resistance or Type 2 Diabetes.
Its essential that you learn to control your sugar intake
and substitute healthier options for high-sugar snacks and desserts.
Green,leafyvegetablesarea #
powerfulsourceofnutrients,but #
mostAmericanpalatesarenot #
accustomedtothem.Addspinach #
leavestoasmoothieorroastkale #
onabakingsheetat375degrees #
for10minutes.Addsaltandadash #
ofoliveoilforacrisp,avorful #
dish. #
#
Selectveryfreshgreensbecause #
theyturnbitterwithage,andavoid #
overcookingthem. #
#
Trydryingchoppedkaleinanoven #
setat175degreesforonetotwo
hours.
$
#
Use vanilla, pureed banana or citrus juice to add sweetness to smoothies, baked goods and pancake
batter. #
Eat sweets that contain some protein. For example, a small candy bar with nuts has a lower glycemic
index than sweet, fruit candies. These treats are also easier on your teeth. #
Maintain the 10 percent rule. Aim to eat a whole foods diet 90 percent of the time. Limit sweets to 10
percent of your diet. If you do this, you can indulge occasionally with no guilt. #
Plan ahead. If you know youre eating dessert with a meal, skip the pasta and bread, and fill up on
vegetables and lean protein. #
Dont berate yourself. So you fell off the wagon. Get up, brush yourself off and get back on. #
Get adequate sleep and exercise and control stress. When were sleep deprived, our bodies release
fewer feel good hormones and more of the hormones that increase appetites. We crave carbs and
sugar. By getting adequate sleep and exercise, and moderating stress, youre keeping hormones in
balance, which reduces cravings.
#
Memorable Occasions
Just because youre committed to a healthy diet doesnt mean you have to sit on the sidelines for special
events or evenings out. Plan ahead and enjoy special occasions, guilt-free. #
#
Eating Out #
The average meal in an American restaurant packs a
whopping 1,200 calories. Most of these calories come from
trans-fats and simple carbs. Dont think you have to sit
home, though, while everyone else is enjoying an evening
out. The following tips from fitness expert Kathy Smith can
help you navigate the restaurant maze successfully: #
#
Watch protein portions. One serving of protein is the
size of the palm of your hand. Cut larger portions in
half and ask for a doggie bag. #
Split a meal with a friend. Most restaurants provide serving portions that should be eating.
Ask for larger helpings of steamed and grilled vegetables. Ask for the salad dressing on the side, since
a salad drenched in dressing packs on the calories. #
Limit yourself to one starch. If your meal includes pasta, rice, or a baked potato, skip the bread basket. #
Eat a mini-meal ahead of time that includes protein and a fibrous vegetable. A hard-boiled egg, slice of
deli turkey or low-fat cheese stick with carrot sticks or spinach will take the edge of hunger. #
#
Holidays and Family Celebrations #
October 1 through January 1, or even until the Super Bowl, should be known as the Great Get Fat
campaign. We begin indulging in Halloween candy long before Halloween, which then rolls into the
Thanksgiving celebration. We start December off with cookie trays and office parties, and keep right on
eating well into January. At the same time, we tend to exercise less during the winter. #
#
Yikes! The holiday season is enough to derail even the most committed healthy eater. Couple that with
birthdays and other family celebrations, and you might as well give up now, right? Wrong! Below are a few
tips to help you survive special occasions, without #
feeling deprived or offending the cook:
$
#
Offer to bring a dish, and make it a large salad, grilled vegetables or humus and whole-grain pita bread
triangles.
Fill your plate with the most healthful offerings and take just a small spoonful of the more indulgent
dishes. #
Rethink your attitudes about the holidays. Most of us think of food as one of the highlights of the
holidays, but what if the holidays were about fun activities and family time? Schedule physical
activities, such as ice skating, skiing, or hiking, before a family feast. Many cities, for example, offer a
Turkey Trot race Thanksgiving morning. Youll burn off calories and make family memories
running together. Work on a craft or do a puzzle. #
Take a small portion of dessert and eat slowly. Youll find that a small piece of cake or pie satisfies you
just as much as a larger piece would. And, you wont have the uncomfortable, drugged feeling that
accompanies overeating.
#
Meals for the Whole Family #
Many people encounter opposition from family members when they
embark on a healthier eating plan. Unless you dont mind being a short
order cook, though, its essential to get the family on board before you
can make any long term changes. Below are a few tips for placating the
picky eaters in your house:
#
Talk with your family about the health benefits derived from
nutritious foods. Explain that this lifestyle change will allow all
of you to be healthier, more active and happier for years to come.
#
Start slowly. For example, if youve rarely served vegetables in
the past, incorporate one vegetable at each meal, along with
regular offerings. Over time, add more vegetables while
decreasing the amount of processed foods you serve.
#
Keep fresh fruit, nuts, yogurt and low-fat cheeSe on hand. Even
picky eaters will usually eat these snacks.
#
Allow family members to contribute ideas for meals and cook at
least one meal together as a family weekly.
#
Visit Farmers Markets or grow your own garden. These activities create an appreciation for the beauty
and simplicity of natural foods.
#
Dont entirely ban junk food. Buy single size servings of chips for lunches or make homemade
chocolate chip cookies. Use butter instead of margarine or shortening and substitute some of the white
flour with whole-wheat flour. Add coconut, flax seed or wheat germ for additional nutrition.
#
Recognize peer pressure. Kids face enormous pressure from peers when it comes to eating habits. Junk
food is considered cool, and the kid who comes to school with a sandwich on whole wheat bread with
carrot sticks is to be pitied. Youve got to be a clever marketer to combat this sad state of affairs. Pack

$
attractive lunches filled with bright fruits and vegetables. Make interesting sandwiches with spinach
wraps or pita pockets.
#
Dont forget the power of condiments. Kids adore finger foods that they can dip. Pack carrot sticks and
cucumber wedges with a small container of Ranch dressing, or send fruit with a vanilla yogurt dip.
Other ideas include small containers of honey, ketchup, salsa or hummus. #
What to Eat #
The following table lists 25 common foods and their
glycemic index, which is a measure of how quickly
they raise blood sugar levels. Foods with a glycemic
index below 55 are considered to have a low glycemic
index. This table is helpful in that it illustrates the
foods that are high on the glycemic index chart,
namely foods made from white flour and sugar, as well
as low-glycemic foods, which include plant-based
foods, low-fat proteins, and whole-grains. Theres no
need to obsess or count numbers on a daily basis. Just
use this table as motivation to get most of your calories
from whole food sources.#
#
Adapted from Foster Powell K, Holt SHA, and Brand-
Miller JC. International Tables of glycemic index and
glycemic load values: 2002. American Journal of
C l i n i c a l N u t r i t i o n 2 0 0 2 ; 6 2 : 4 - 4 6 ;
www.glycemicindex.com #
#
Many people wonder how much they should eat to
maintain healthy weight and increase memory and
cognitive function. If you find a food journal helpful,
by all means use one. This simple chart, though, is an
easy way to calculate your dietary needs for one day.
Its based on your calorie intake, which well talk
about in further detail in a minute. #
#
So how do you know how many calories to consume?
Men and women have different caloric needs, and
needs vary depending on your age and activity level. If
you are pregnant or nursing, increase your caloric
intake by 300 to 500 calories per day. Talk with your
doctor to formulate a plan specific for you.
#
In general, though, if you are a woman getting the
recommended amount of exercise suggested in this
report and youre at a healthy weight, you should
consume 1,700 calories per day. If you need to lose weight,
drop to 1,500 calories. If youre very active or underweight, increase your intake to 2,000 calories per day. #
$
#
#
#
Men who are at a healthy weight and following the
exercise recommendations in this report should
consume 2,000 calories per day. If you need to lose
weight or you are less active, consume 1,700 calories.
If youre underweight or very active, consume 2,500
calories. #
#
7-Day Meal Plan #
The following meal plan is for someone on a 2,000
calorie per day diet. Adjust portion sizes slightly if
youre eating fewer or more calories. The meals, of
course, are interchangeable. Use them as a launching
pad of ideas to develop your own personalized meal
plan.
#
#
Breakfast Lunch Dinner Snacks
Sunday 2 eggs with '
cup asparagus
and 1 oz low-
fat cheese#
1 slice whole
wheat toast#
1/2 cup
blueberries#
1 cup low-fat
milk
1 cup roasted
tomato soup#
1 whole-grain
roll#
1/2 cup mixed
salad
1 salmon llet
en papillote with
vegetables#
1/2 cup
cooked brown
rice#
1/2 cup mixed
salad
1 apple#
3 tsp natural
peanut butter#
1/2 cup
cottage cheese
with 3/4 cup
blackberries
$
Monday 1 cup memory
boost smoothie#
1/2 cup
homemade
granola#
1/2 cup milk
3/4 cup tuna
salad with 1
tbsp light mayo#
2 slices whole-
grain bread #
1/2 cup cherry
tomatoes#
1/2 cup diced
cucumbers#
1 tbsp Ranch
dressing
2 pork
medallions and
blackberry
sauce#
1 cup Brussels
sprouts#
2/3 cup wild
rice
1/4 cup raw
almonds#
1/2 cup
cherries#
1/2 cup yogurt #
1/2 cup
blueberries
Tuesday 3/4 cup zesty
orang quinoa#
1/2 cup non-
fat milk#
2 poached
eggs#
1/2 grapefruit
1 turkey
avocado wrap#
1 orange
3/4 cup spicy
black bean
salad#
1 whole-grain
tortilla #
1/2 cup low-fat
shredded
mexican
cheese
1/2 cup air-
popped
popcorn#
1 low-fat
mozzarella
cheese stick#
1/2 cup trail
mix #
1 apple
Wednesday 1 banana
pecan pancake#
3/4 cup mixed
berries#
2 poached
eggs
1 cup salmon
salad #
1/2 cup
cottage cheese #
1 pear sliced
1 cup sweet
potato apple
soup#
1 whole-grain
roll#
3/4 cup mixed
green salad
`1 kiwi, sliced#
1 oz dark
chocolate#
3/4 cup
raspberries#
1/4 cup
almonds
Thursday veggie omelet#
1/2 grapefruit#
1 cup milk
1 whole-grain
hamburger bun#
1 veggie
burger#
1 tsp light
mayo, mustard,
lettuce and
tomato#
3/4 cup mixed
green salad
1 grilled
salmon llet#
1 cup roasted
vegetables#
2/3 cup wild
rice#
3/4 cup
blueberries#
1/2 cup low-fat
cottage cheese #
1 whole-grain
carrot mufn
$
#
Fit Body, Fit Brain #
At age 30, Tyler was 40 pounds overweight. He felt tired, out of breath, and out of sorts. He was shocked by
photos that made him look pudgy and much older than his 30 years. He also had two beautiful young
children who needed and deserved an active, happy father. Tyler decided it was time for a change. He got a
membership at a gym and started taking STEP classes and doing strength training. #
#
Soon, he began running on his lunch hour. At first, he disliked his exercise sessions, but as his body adjusted
to the routine and he lost weight, he found them exhilarating. Running, in particular, left him with a feeling
of euphoria caused by the release of endorphins #
in his brain. #
#
Twenty years later, he still exercises every day. Hes run 20 marathons and participated in countless smaller
races. His family often accompanies him on his marathons and theyve seen many U.S. cities, as a result.
His children, now young adults, often race with him, and his daughter is a certified fitness instructor
studying nutritional science. His small efforts at increasing personal fitness have led to large-scale changes
affecting his whole family. #
#
So, what was it that helped Tyler adhere to this program for over 20 years when many people fall off the
exercise wagon within a few weeks. He offers the following suggestions: #
#
Start small. The Japanese have a philosophy known as Kaizen, which encourages small, but
continuous changes for maximum results. When Tyler first started running, his lungs burned and his
knees ached. He slowed down his steps and told himself, Today, Ill run to the end of the block.
Once he could run to the end of the block, he gave himself the challenge of running two blocks. Soon
he was up to one mile, two miles, then six miles.
Friday 3/4 cup
oatmeal#
1/2 cup
blueberries#
1 tsp honey#
1/2 cup skim
milk
1/2 cup
chicken salad
made with 2 tsp
light mayo#
1 whole-grain
pita pocket #
3/4 cup mixed
greens salad#
1 apple
1 grilled
boneless,
skinless
chicken breast#
1 cup roasted
vegetables#
1/2 cup whole
grain couscous
1 cup fresh
vegetables with
1 tbsp low-fat
ranch dressing#
1 low-fat
mozzarella
cheese stick#
1/4 cup
cherries#
6 almonds
Saturday 1 whole grain
English mufn#
2 poached
eggs#
1 cup memory
boost smoothie
3/4 cup asian
coleslaw#
1/2 cup cubed
tofu#
1/2 cup brown
rice
3/4 cup
tomato-basil
pasta#
1 boneless,
skinless
chicken breast,
baked#
3/4 cup mixed
baby greens
salad
1 whole-grain
pumpkin mufn#
1/2 cup cherry
tomatoes#
1/2 cup non-
fat yogurt#
1/2 cup
blueberries
$
#
Find motivators. When you become bored, try a new class, run a different route, buy a new pair of
shorts or read an inspirational magazine or book. Exercise with a like-minded friend. Signing up for a
race is a great way to reach goals. #
Practice common sense and safety. Many people suffer overuse injuries that stall exercise goals.
Warm-up and stretch adequately, use the proper equipment and wear safety gear, such as a helmet if
youre riding a bike. #
View exercise as a non-negotiable part of your daily routine. If youre tired and unmotivated one day,
go for a quick walk. Chances are, once the blood gets flowing, youll feel energized and end up
walking farther than you had planned. #
Focus on progress, not perfection. If you miss a day or cut an exercise session short, dont beat
yourself up. Focus on the big picture.
Set new challenges for yourself. Once you can comfortably exercise three times per week, move up to
four. #
Keep a long-term goal in your head. I often see a woman in my neighborhood when Im out running.
Shes in her late 60s, but youd never know it from her bright smile, trim figure and quick step. Shes
an inspirational figure to me, and whenever I feel unmotivated, I picture her in my mind. It doesnt
take me long to lace up my running shoes and get moving. #
#
Tips for the Ofce Worker #
If you have a sedentary job and spend most of your day at your desk, youre especially prone to weight gain,
with its accompanying risks to memory loss. Office workers often feel groggy and unfocused in the
afternoon and fight off fatigue by snacking. Reverse this trend with the following ideas: #
Work out first thing in the morning to get your blood flowing and your metabolism pumping. Youll
feel more energetic and focused all day long. #
Take a brisk walk on your lunch break. Hours spent at the computer can dull your mind and tire your
eyes. Getting outside provides a refreshing break, while burning calories. #
Bike or walk to work if you live close by. If you take the bus or subway, get off a few blocks from
your office and walk. Drive to work? Park away from the office, if possible. #
Take the stairs instead of the elevator. Climbing stairs provides a powerful workout. #
#
Travel Fitness #
Many people set aside fitness while traveling, but this is a mistake, especially if you travel frequently for
work. Schedule fitness into your daily routine, even while youre away from home. Youll reduce feelings of
jet lag and have more energy and focus. Try these tips for exercise while traveling: #
Book hotels with fitness centers whenever possible. #
A latex band takes no room in your suitcase and provides a good resistance training workout. #
Bring your running shoes and workout clothes. Even if you dont have access to a gym, you can
always go for a run or brisk walk. #
Join a gym franchise that has gyms across the country. #
#
Fitness with Young Children #
Stay at home moms often have difficulty finding time to work out. The demands of caring for young
children, coupled with a sense of isolation can cause depression, overeating and a loss of focus. In fact, stay
at home moms have much higher rates of depression than working moms, according to a study published in
the Los Angeles Times. #
#
$
$
If youre caring for young children at home, implement some solutions that will allow you to get exercise.
Youll lose weight, increase concentration and focus, and reduce stress, making your time at home with
children more enjoyable. Here are a few tips from veteran stay at home moms: #

Make it a social event. Becky, a certified fitness
trainer, volunteered to teach fitness classes for
free at her church in addition to her regular
class schedule. Three times a week, she met
with moms from her congregation. The women
worked out for an hour in one of the churchs
classrooms, while young children played on
one side of the room. The moms loved having
time to socialize with each other while they
increased fitness.#
Schedule walks to the park with a friend. #
Invest in a set of weights, yoga mat and latex
band to work out at home. Buy a treadmill, stationary bike or elliptical machine. #
Get up 30 minutes earlier to exercise before the kids wake up. Having just 30 minutes to yourself to
exercise will lift your spirits and set a positive tone for the day. #
Join a gym that offers a nursery. Go during off-peak hours when the nursery is quieter. #
#
Making a Plan #
This program assumes that you are in reasonably good physical health. Consult your doctor, though, before
starting an exercise program, especially if you have diabetes, heart disease or other chronic diseases. Listen
to your body and adjust the exercises as needed. Aim for continual progress and set higher goals as your
fitness level increases. #
#
Cardiovascular Exercise #
At a bare minimum, plan some form of cardiovascular exercise at least 90 minutes each week, which is
three 30 minute sessions. As your fitness level improves, aim for 200 minutes per week, or five 40 minute
sessions. Choose from any of the following cardiovascular exercises: #
$
# Running #
# Brisk walking #
# Jump roping #
# Cross country skiing #
# Elliptical machine #
# Aerobic classes #
# Hiking #
# Stair climbing #
# Stationary rowing #
# Spinning #
# Cycling #
# Stationary cycling #
# Swimming #
# In-line and ice skating #
# Outdoor rowing #
#
Strength Training
Do the following strength training exercises three times per week. Do one set of eachexercise initially.
Slowly work up to two, and then three sets. #
# Heel Raise #
# Squat #
# Chest Press #
# Biceps Curl #
#
Stretches #
Regular participation in yoga will substitute for these stretches. Otherwise, do these stretches two to three
times every day. Stretching first thing in the morning loosens you up for the day; stretching before bedtime
promotes restful sleep. #
# Quads Stretch #
# Hamstring Stretch #
# Calf Stretch #
# Back Stretch #
#
Core Exercises # #
Core exercises strengthen your abdominal muscles. These exercises can reduce back pain, trim your
waistline and give you the strength you need to participate in cardiovascular and strength training exercises.
Pilates counts as core training. Do each exercise 15 times every day. #
# Traditional Crunch #
# Upper Abdominal Crunch #
# Alternating Arm and Leg Raise #
#
Exercise Descriptions #
Strength Training #
Heel Raise: Stand with your feet spread 12 inches apart, knees straight. Inhale and slowly raise your heels
as high as you can. Hold for 1 second before lowering your heels to the floor. For an added challenge, stand
$
on a board or other surface 2 inches off the ground. Or, stand on the edge of the stairs, lowering your heels
below the edge of the stair as a starting point. Do 15 reps. #
#
Squat: Stand with feet slightly wider than shoulder width apart. Hold a weight in each hand. Slowly bend
your knees and sink as if you were sitting in a chair, until your thighs are almost perpendicular with the
floor. Hold this position for a second, then push up slowly. Do 8 reps. #
#
Chest Press: Lay on a bench with your feet flat on the floor. Hold a dumbbell in each hand at chest level,
elbows bent, and palms facing away from you. Slowly lift the dumbbells until your arms are fully extended.
Bring dumbbells back to the starting position. 8 to 10 reps. #
#
Bicep Curl: Stand with your feet slightly apart and knees soft. Hold a dumbbell in each hand at the side of
your body, palms facing inwards. Slowly raise the dumbbells up to your chest, rotating your wrists so your
palms face your body. With a controlled movement, lower the dumbbells. #
#
Stretches #
Quads Stretch: Hold on to the back of a sturdy chair with one hand while standing. Bend the opposite knee
behind you and grab the ankle with your free hand. Pull your heel gently towards your buttocks until you
feel tension in the thigh. Hold for three seconds, relax for five seconds and hold again for 3 to 4 stretches.
Repeat on the other side. #
#
Hamstring Stretch: Lift one leg onto a low bench or stair, no higher than 12 inches. Slowly bend over the
leg until you feel resistance. Hold this position for 5 seconds, but dont bounce. Repeat three to five times
and stretch the opposite leg. #
#
Calf Stretch: Stand with one leg bent in front of you in a gentle 45 degree angle. Bring the opposite leg
behind you, with the leg straight. Breathe evenly as you stretch, holding for 5 seconds. Relax for 5 seconds
and repeat 2 times. Switch legs. Hold onto a chair for stability if you prefer. #
#
Back Stretch: Sit on a chair with your knees apart. Hold your arms out in front and stretch them forward
and toward the ground. Breathe evenly and hold the pose for 5 seconds. Relax and repeat two more times. #
#
Core Exercises #
Traditional Crunch: Lie on your back on the floor
or a mat with knees bent and feet flat on the floor.
Place both hands behind your neck. Slowly raise
your torso slightly, pointing your chin towards the
ceiling. Hold for 1 second and release. Do 15 times
for each set. #
#
Upper Abdominal Crunch: Lie on your back on the
floor as you would for a traditional crunch, but place
your legs on an exercise ball or bench so they are
elevated, with knees bent at a 90-degree angle. Lift
your torso 4 to 5 inches off the floor. Hold for a
second and release. Do 15 times for each set.
#
$
Alternating Arm and Leg Raise: Lie on your stomach face down, arms extended. Lay a folded towel
under your chest and head for support. Raise your right arm and your left leg simultaneously, 4 to 5 inches
off the floor. Keep arms and legs straight and your pelvis on the floor. Lower your arm and leg and repeat 15
times. Do the other side. #
#
Brain Workout #
We now know that keeping your brain active is one of the best ways to improve memory and prevent
cognitive decline as we age. In report three, we discussed many activities you can do on your own to keep
the brains juices flowing. If youd like a more structured approach, though, youre in luck.
#
Numerous organizations have sprung up in the last 20 years that offer learning opportunities specific to
adults. Elderhostel was created in 1975 and offers educational trips for the adult traveler. Travel almost
anywhere in the world with a group of like- minded adult learners for a trip that combines lectures, hands-on
experiences and discussions. #
#
Lifelong Learning Institutes (LLIs) offer affordable, high-quality classes through university and community
college programs that anyone can enroll in. Here youll find classes on history, languages, science,
philosophy, music and art classes. These programs are different than continuing learning classes because
they are organized and run by older adults. Most have a strong volunteer component and offer a social
aspect often lacking from continuing ed programs.
#
OASIS is a national non-profit organization that combines educational classes with service opportunities
and health information. Available in 39 cities, OASIS offers classes on dance, fitness, philosophy, education,
art, literature, religion and world affairs. #
#
Shepherds Centers of America is a non-profit national inter-faith organization that offers services, such as
Meals on Wheels, as well as a variety of classes and volunteer opportunities to older community members. #
#
In addition to these national resources, visit your local libraries or museums for classes, volunteer
opportunities and information about social groups in your community. Start a book club or volunteer at your
neighborhood school. Take art classes at your communitys cultural center. The possibilities are endless! #
#
Mental Health Checklist #
Occasional feelings of grief, sadness or anger are a normal part of life, but constant stress or emotional
upheaval takes a toll on memory, as well as your physical health. Ask yourself the following questions,
adapted from the St. Louis Substance Abuse and Mental Health Information Center to assess your current
mental health. #
#
1. In the past year, have you had 2 weeks or more during which you felt sad, blue or depressed; or
when you lost all interest or pleasure in things that you usually cared about or enjoyed?
! Yes ! No

2. Have you had 2 years or more in your life when you felt depressed or sad most days, even if you felt
okay sometimes? ! Yes ! No

3. How much time during the past week did you feel depressed?
#
! Less than one day
! 1-2 days
! 3-4 days
! 5-7 days

4. During the past 4 weeks, have you experienced a loss of appetite or overeating caused by stress,
anxiety or feelings of depression? ! Yes ! No

5. During the past 4 weeks, You didn't do work or other activities as carefully as usual as a result of
any emotional problems (such as feeling depressed or anxious)? ! Yes ! No

6. How much time during the past 4 weeks, have you felt anxious or depressed?
! All of the time
! Most of the time
! A good bit of the time
! Some of the time
! A little of the time
! None of the time

7. How much time during the last 4 weeks was your sleep impacted by anxiety or stress?
! All of the time
! Most of the time
! Some of the time
! None of the time

8. How much time during the past 4 weeks, have you felt downhearted or blue?
! All of the time
! Most of the time
! Some of the time
! None of the time

9. How much time during the past 4 weeks, has your physical health or emotional problems interfered
with your social activities (like visiting with friends, relatives, etc.)?
! All of the time
! Most of the time
! Some of the time
! None of the time

Take a look at your answers. If you answered yes, or all of the time to half the questions or more, it may be
time to take steps to improve your mental health. If you answered no, or none of the time or a little of the
time to most of the questions, youre in good mental health.
#

Techniques for Stress Relief
Modern life is fraught with stressful situations, but you dont have to let stress take a toll on your memory
and cognitive health. Take control of your stress level today with a few simple tips:

Consult a clinician to learn Emotional Freedom Technique. This acupuncture technique has been used
to successful treat a variety of disorders, including post-traumatic stress, chronic anxiety and
Obsessive-Compulsive Disorder. It works wonders to relieve everyday stress. Once youve learned the
technique, you can do it anywhere, anytime, to relieve stress.
Take yoga classes. Traditional yoga relies on slow breathing techniques known to calm the mind and
relieve stress.
Keep perspective. Focus on the big picture, and youre less likely to obsess over every minor
roadblock.
Keep a gratitude journal. People who cultivate a grateful, positive attitude are less likely to feel
anxiety.

#
Final Thoughts
Perhaps you havent lived a stellar lifestyle in the past. Perhaps youve already been diagnosed with Type 2
Diabetes, or even Alzheimers disease, and wonder if making changes is worth the effort. Dont allow
feelings of discouragement to halt your progress. Today is a new day, and the changes suggested in these
reports can benefit anyone, regardless of your current cognitive function and overall general health.

Talk with your doctor about starting a plan right now to improve your health. Even small efforts can yield
big results, and provide the motivation you need to make even bigger changes. Your worth it, your familys
worth it. Do it today.

Resources
Restaurant Calorie Counter. This easy-to-use guide lists the calories of specific meals at over 50 nationwide
restaurant chains. http://databases.sun-sentinel.com/news/health/ftlaudrestcalories/ftlaudrestcalories_list.php

Self Nutrition Data. This website provides complete nutrition data on thousands of foods, as well as
research-based advice. http://nutritiondata.self.com/

Eating Well. For hundreds of healthy menus and recipes. http://www.eatingwell.com/

Cooking Light. Like Eating Well, this website offers hundreds of low-fat, high nutrition
recipes. http://www.cookinglight.com/

Foods That Fight Disease, by Leslie Beck; 2008; This book by Canadas Nutrition Guru offers
comprehensive information about the latest research in healthy eating, as well as recipes and menus. #

Mercola Daily Exercise Table. This printable worksheet allows you to set goals and record your fitness
achievements on a weekly basis. http://www.mercola.com/nutritionplan/exercise_table.htm

ExperienceLife: The online magazine associated with Lifetime gyms, this site offers research-backed fitness
and health tips without the hype and narcissism found in many fitness publications. http://
experiencelife.com/category/fit-body/

Road Scholar. Elderhostels online guide to educational travel; http://www.roadscholar.org/

Osher Lifelong Learning Institutes, National Clearinghouse of Information; http://www.usm.maine.edu/olli/
national/about.jsp

OASIS centers for older adults; http://www.oasisnet.org/AboutUs.aspx

Shepherds Centers of America; http://www.shepherdcenters.org/

Mental Health America. National resource providing information on services, treatments and other options;
http://www.nmha.org/

Dr. Mercola; Emotional Freedom Technique; http://eft.mercola.com/

#

THE DIRTY DOZEN
12 Blacklisted Drugs That Destroy
Your Memory and Brainpower
Several pharmaceutical products are known to negatively impact memory and cognitive function. Talk to
your doctor to weigh the potential benefits and risks of any prescription and discuss alternative solutions.
Do not stop taking a prescription medication without first consulting your health practitioner.
Anticholinergic drugs contain a compound that blocks the nervous system transmitter, acetylcholine. One
study found that taking one of these drugs increases the risk of developing mild cognitive impairment.
Taking more than one of these drugs doubles the risk. Anticholinergic drugs include:
Benadryl
Any other allergy product containing diphenhydramine.
Dramamine
Excedrin PM
Nytol
Sominex
Tylenol PM
Paxil
Detrol
Demerol
Elavil

Additionally, statins, used to lower cholesterol, can cause a host of side effects including memory loss,
anemia, cataracts, mood swings and muscle problems. Adapting a healthy diet can often eliminate the need
for statins, which include the following drugs:
Lipitor
Advicor
Altoprev
Crestor
Vytorin

References
Mercola, Joseph; Studies Prove that These Drugs Make Your Brain Stop Working; http://
articles.mercola.com/sites/articles/archive/2010/08/03/tylenol-pm-causes-brain-damage.aspx

Mercola, Joseph; The Many Dangers of Statin Drugs; http://www.doctormercola.com/cholesterol-2/the-
many-dangers-of-statin-drugs/


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#

Brain Health & Memory Kit

Knowing what to eat is complicated and confusing. #

! cup packed baby spinach leaves #

! cup filtered apple, cranberry or pomegranate juice #

! cup fresh or frozen fruit or berries #

3 tablespoons flaxseed oil #

! teaspoon almond extract #

14 cups rolled oats #

2 cups unsweetened, shredded coconut #

1 cup golden flax seed #

1 cup toasted pumpkin seeds #

1 cup sunflower seeds #

! cup slivered almonds #

! cup brown sugar #

! cup canola oil #

" cup water #

1 cup dried apple or apricot bits #

# cup all-purpose flour #

# cup whole-wheat flour #

1 teaspoon baking powder #

1 ripe banana mashed #

2 tablespoons canola oil #

! cup chopped pecans #

Juice and zest of one orange #

" cup quinoa #

1 tablespoon whole flaxseed #

Handful chopped pecans #

Handful dried cherries or cranberries #

! red bell pepper, seeded and chopped #

1 green onion, diced #

1 cup whole grain penne pasta #

! cup diced Roma tomatoes #

" cup fresh Mozzarella, cut in ! inch cubes #

" cup Kalamata olives, chopped #

" cup basil leaves #

" cup olive oil #

1 tablespoon Balsamic vinegar #

1 teaspoon minced garlic #

! teaspoon red pepper flakes #

Juice and zest of one orange #

1 tablespoon red wine vinegar #

! teaspoon black pepper #

1 tablespoon mustard powder #

2 tablespoons chopped, fresh basil #

" cup canola or olive oil #

! pound lean, sliced turkey #

1/8 cup finely chopped red onion #

1/8 cup chopped pecans #

2 vegetable or whole-grain wraps or tortillas #

6 plum or Italian tomatoes, cored and quartered #

1 onion, peeled and quartered #

3 tablespoons olive oil #

1 teaspoon coarse salt #

4 cups chicken stock #

1 teaspoon black pepper #

! cup fresh chopped basil #

! cup heavy cream #

" cup seasoned rice wine vinegar #

Zest and juice from one lime #

! teaspoon red pepper flakes #

" cup dark sesame oil #

6 cups shredded Savoy cabbage #

1 cup shredded carrots #