Tune Up Your Brain And Body At the Same Time!

Do you sometimes have brain fog, Do you get up in the morning and feel like you haven’t slept all night.
Have you been eating too many chips, candy, pastries, or fast food? You may need a ‘tune up’!  Follow
these simple tips below and kick-start your vitality.

1. Balance your blood sugar

  • Eat whole grain breads, rice or pasta (complex carbohydrates). Don’t  overdo these. Reduce white bread, white rice or  white pasta.
  • Don’t skip meals.
  • Reduce tea, coffee, sugary foods, sugary drinks and cigarettes.
  • Reduce alcohol.

2. Essential fats – these keep your brain (and heart)  in great working order.

  • Eat fish such as salmon, trout, sardines, herring mackerel or mackerel a  couple of times a week  (12 oz. a week) .
  • For snacks, have seeds such as sunflower, pumpkin and nuts such as raw  walnuts, almonds or hazelnuts. Use cold pressed olive oil on salads.
  • Refrain from fried foods or fast foods.

3. Phospholipids – helps memory and boosts your brain.

  • Eat fish (especially sardines) at least once per week.
  • Eat at least three eggs per week; (omega 3 eggs are beneficial).
  • Include lecithin (on your cereal or in yogurt) to help memory. Also available in capsule form.

4. Amino acids – these are the brain’s messengers.

  • Include protein foods such as meat, dairy, fish, eggs, and tofu , tempeh. These foods contain amino acids . Eat twice or even three times per day
  • Beans, lentils, quinoa, seeds, nuts, whole grains are vegetable sources of  proteins that contain amino acids. Include some each day.

5. Smart nutrients – vitamins and minerals for mind and body..

  • Six to nine servings of fresh fruits and vegetables are necessary each day  (2 – 3 fruits and 4-6 vegetables – 1/2 cup servings).
  • Include one portion of a dark green vegetable each day.
  • Take a  high quality multi vitamin/mineral supplement each day.
  • Today is the first day of the rest of your life.

Some Excerpts from Optimum Nutrition for the Mind, Patrick Holford