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Diet, Health, Fitness, Lifestyle & Wellness


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9 Stay-Healthy Tips for the Holidays

Keep the focus on fun, not food

Most holidays are associated with certain foods. Christmas at your house might not be the same without your aunt’s green been casserole, but that doesn’t mean food has to be the main focus. Instead, throw yourself into the other rituals a holiday brings, whether it’s caroling or tree trimming.

Modify your eating times so that they jive with your relatives’.

Do your in-laws’ meal schedules fly in the face of yours? Here’s how to compromise: Say they wake up later than you do and serve a late breakfast at 10:30. Then they skip lunch and serve Christmas ‘dinner’ at 3 p.m. To keep your blood sugar steady without overdoing it on calories, have an early-morning snack (such as a piece of whole-grain toast) before your relatives rise and shine. Their late breakfast will count as your ‘real’ breakfast, plus some of your lunch. Enjoy the 3 p.m. meal – but don’t overdo it! – and have a small snack at around 8 p.m.

Cut down your own Christmas tree.

Rather than buying a tree from a roadside lot where the trees have been drying out for weeks, visit a tree farm that allows you to cut your own. It will be fresher and probably less expensive than they are at the lot. You’ll burn off calories and combat some of the blood-sugar effects of the sugar cookie you snuck by traipsing around the grounds in search of just the right tree. And your family will have one more fond holiday memory to look back on.

Indulge in only the most special holiday treats.

Skip the store-bought cookies at Christmas, but do save some calories in your ‘budget’ to sample treats that are homemade and special to your family, such as your wife’s special Yule log cake. Training yourself what to indulge in and what to skip is much like budgeting your mad money: Do you want to blow it on garbage that you can buy anywhere or on a very special, one-of-a-kind souvenir? Just don’t completely deprive yourself on festive days – your willpower will eventually snap, and you’ll end up overeating.

Christmas_Tree

 

Make the change!

The habit: Staying physically active during the holidays.
The result: Gaining less weight over the years.
The proof: A study conducted by the U.S. government found adults gained, on average, more than a pound of body weight during the winter holidays – and that they were not at all likely to shed that weight the following year. (That may not sound like a lot now, but it means having to buy roomier pants after a few Christmases pass.) The good news is that the people who reported the most physical activity through the holiday season showed the least weight gain. Some even managed to lose weight.

Stock the freezer with healthy meals.

Everyone’s overly busy during the holidays, and most of us want to spend our time shopping, decorating, or seeing friends and family, which leaves less time to cook healthy meals. Take defensive action several weeks ahead of time by cooking meals intended specifically for the freezer. You’ll be thankful later when you can pop one of the meals into the oven or microwave and turn your attention instead to writing out holiday cards with a personal message in each.

Pour the gravy and sauces lightly.

You may not be able to control what’s being served at a holiday meal, but you can make the turkey, roast beef, and even mashed potatoes and stuffing much healthier by foregoing the sauce or gravy or spooning on just a small amount.

Take the focus off food and drinks this holiday season by embracing a project that will have lasting meaning: Organizing your family photos.

What household doesn’t have a mountain of snapshots that need to be sorted? Dispensing with this source of clutter will be stress relief in itself, but you also will get an emotional lift when you glimpse the photos again. (Plus, what better holiday gift to give yourself or someone you love than a gorgeous album filled with family memories?) If you don’t already have a photo organization system, try this: Find a shoebox or another box that’s the right width to accommodate snapshots. Use cardboard rectangles as dividers between categories of photos. (You can also buy photo boxes with these dividers.) Write a category label across the top of each divider (‘Martha,’ ‘Christmas,’ ‘Family,’ and ‘Pets,’ for instance). As you go through each envelope of photos, slide the very best into an album, file other photos you want to keep into the appropriate category in your shoebox, and throw out the rest.

Toast the new year with just one glass of bubbly.

You may be celebrating, but that doesn’t mean that that you should send your meal plan (and your judgment) on holiday. Alcohol can interfere with your blood sugar by slowing the release of glucose into the bloodstream; it also contain a lot of calories – 89 calories per glass of white wine or champagne, 55 calories in a shot of vodka, and 170 calories in a pint of stout beer. What’s more, alcohol breaks down your inhibitions and judgment, which makes you that much less likely to resist the junk foods that you would otherwise be able to pass up.

Brenda Schmerl
source: www.rd.com
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Blueberries May Help Reduce Your Risk Of Alzheimer’s Disease: It’s All About The Anthocyanins

Blueberries deliver the most delicious wallop of vitamin C found on the planet (in my humble opinion). One serving supplies 25 percent of your daily C requirement plus additional heart-healthy fiber and manganese, important to bone health. A super-achiever when it comes to antioxidant strength, this fruit may also lower your risk of heart disease, cancer, and, new research suggests, even Alzheimer’s disease.

A team of University of Cincinnati scientists led by Dr. Robert Krikorian says the healthful antioxidants within blueberries provide a real benefit in improving memory and cognitive function in some older adults. Based on their work, they believe adding blueberries to your diet may help you prevent neurocognitive decline.

Blueberries acquire their deep color from anthocyanins, a type of flavonoid that acts as an antioxidant within the fruit, explains the U.S. Highbush Blueberry Council. Generally, antioxidants help to prevent age-related damage at the cellular level within the plants. While some scientists believe consuming foods rich in antioxidants will help delay aging, not all scientists, including those at the National Institutes of Health, entirely support that theory.

Still, eating a diet rich in fruits and veggies is unquestionably good for your health with many scientists analyzing and testing specific foods to understand whether they might prevent a particular illness. Quite a few studies, Krikorian and his colleagues note, have found blueberries beneficial in preventing dementia.

 

blueberries
Anthocyanins within blueberries provide a real benefit in improving memory
and cognitive function in some older adults: study.

Silver Tide
One type of dementia, Alzheimer’s disease, causes problems with memory, thinking, and behavior. This neurodegenerative disorder develops in a healthy brain, its symptoms appearing slowly and then worsening over time. Eventually, this disease becomes severe enough to interfere with daily tasks and in the end disrupts even the autonomic nervous system, which controls heart rate and breathing. If they live long enough, Alzheimer’s patients die because their breathing stops. Currently 5.3 million Americans suffer from Alzheimer’s disease, yet as the nation’s population grows older, that number will almost inevitably rise. The Alzheimer’s Association calculates that the number of Americans with this disorder will reach more than seven million by 2025.

How can science slow this trend?

Following up on earlier clinical trials showing blueberries boost cognitive performance, Krikorian and colleagues conducted two new studies. The first involved 47 adults, 68 years old or older and beginning to show signs of mild cognitive impairment — a risk factor for Alzheimer’s. First, the researchers conducted tests and a brain scan for each participant. Then, after forming two groups, one group of participants ate a placebo powder once a day for 16 weeks, while the other consumed a freeze-dried blueberry powder (equivalent to a single cup of berries).

Conducting the same tests and comparing the groups, Krikorian and his colleagues observed comparative improvement in cognitive performance and brain function among the adults who ate blueberry powder.

“The blueberry group demonstrated improved memory and improved access to words and concepts,” said Krikorian in a statement to the press. Additionally, a second scan showed increased activity in the brains of those in the blueberry group.

The team’s second study included 94 people between the ages of 62 and 80, all confessing to some memory problems. The researchers believed these participants to be in better cognitive “shape” than the first group, however no objective measurements verified this. For this study, the researchers divided the participants into four groups. Each group received either blueberry powder, fish oil, fish oil and powder, or placebo.

A hoped-for replication of the first study did not occur. Cognition proved somewhat better for those taking either blueberry powder or fish oil separately, yet memory barely improved, certainly not as much as in the first study, Krikorian noted. Even the scans showed similar lukewarm results. The team believes participants’ less severe cognitive impairments contributed to this weakened effect.

Blueberries may not show measurable benefit for those with minor memory issues or who have not yet developed cognitive problems, the combined results of the two studies suggest. Perhaps blueberries effectively treat only those patients who already show signs of mental impairment.

Nevertheless, Krikorian says, the very same ingredient that bestows color may provide blueberries with their brain benefits; in past animal studies, scientists have shown anthocyanins improve cognition.

By Susan Scutti      Mar 13, 2016
 
source:    Krikorian R, et al. Blueberry Fruit Supplementation in Human Cognitive Aging.
Meeting of the American Chemical Society. 2016.


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This Nutrient Balance Reverses Brain Aging

The right balance between omega-3 and omega-6 fatty acids may help promote healthy cognitive aging, new research finds.

While we are used to hearing about the benefits of the fatty acids in fish and fish oils, that is only half the story.

Omega-6 fatty acids can come from nuts, seeds and other oils.

Typically, Western diets have too much omega-6 and not enough omega-3.

Together, a balance of these fatty acids may help to reduce age-related decline and maintain the integrity of cortical structures.

Ms Marta Zamroziewicz, who led the research, said:

“We studied a primary network of the brain — the frontoparietal network — that plays an important role in fluid intelligence and also declines early, even in healthy aging.
In a separate study, we examined the white matter structure of the fornix, a group of nerve fibers at the center of the brain that is important for memory.”

The researchers examined the levels of polyunsaturated fatty acids in adults aged 65 to 75, along with their brain structure.

The best balance of fatty acids for brain health.

Ms Zamroziewicz explained that it takes more than just fish and fish oils to keep the brain healthy with age:

“A lot of research tells us that people need to be eating fish and fish oil to get neuroprotective effects from these particular fats, but this new finding suggests that even the fats that we get from nuts, seeds and oils can also make a difference in the brain.”

A second study found a link between a balanced amount of omega-3 and omega-6 fatty acids and greater memory preservation in older adults.

Ms Zamroziewicz explained:

“These findings have important implications for the Western diet, which tends to be misbalanced with high amounts of omega-6 fatty acids and low amounts of omega-3 fatty acids.”

Professor Aron Barbey, who co-authored the study, said:

“These two studies highlight the importance of investigating the effects of groups of nutrients together, rather than focusing on one at a time.
They suggest that different patterns of polyunsaturated fats promote specific aspects of cognition by strengthening the underlying neural circuits that are vulnerable to disease and age-related decline.”

The study was published in the journal Nutritional Neuroscience (Zamroziewicz et al., 2017).

source: PsyBlog


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Fun Fact Friday

  • Smelling green apples and bananas can help you lose weight.

  • Deja Vu occurs when your brain tries to apply a memory of a past situation to your current one, fails, and makes you feel like it’s happened.

 

  • Daydreaming is said to help people focus on what they want in life.

  • Crying is good for your health – Flushing unhealthy bacteria out of your body, strengthening the immune system and relieving stress.

 

~ Happy Friday!~


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Fun Fact Friday

 

  • People who complain online are more likely to suffer from anxiety, depression, and stress.

  • Laughing lowers stress hormones and strengthens the immune system by releasing health-enhancing hormones.

 

  • Psychology says; People tend to value memories more than actual people. Sometimes you miss the memories, not the actual person.

  • Drinking cold water can help you lose weight naturally and speeds up your metabolism.

 

 ~ Happy Friday!~


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Fun Fact Friday

  • People who speak two languages, may unconsciously change their personality when they switch languages.

  • Cuddling has the same effect on your brain as taking painkillers.

 

  • Your mind spends about 70% of it’s time replaying memories and creating scenarios.

  • When a person becomes more likeable because they are clumsy or make mistakes, it’s called the “Pratfall Effect.”

Happy Friday!
 source:   factualfacts.com   https://twitter.com/Fact   @Fact


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This ‘Superfruit’ Improves Memory and Cognitive Function

Eating blueberries could help improve memory and cognitive function, a new study finds.

Researchers recruited 47 older adults with mild cognitive impairment.

Some of them had the equivalent of a cup of blueberries in powder form each day for 16 weeks.

Others had a placebo powder.

Professor Robert Krikorian, who led the research, explained the results:

“There was improvement in cognitive performance and brain function in those who had the blueberry powder compared with those who took the placebo.
The blueberry group demonstrated improved memory and improved access to words and concepts.
Our new findings corroborate those of previous animal studies and preliminary human studies, adding further support to the notion that blueberries can have a real benefit in improving memory and cognitive function in some older adults.”

A second study examined older people who thought their memories might be declining, but who did not have a diagnosis.


They were split into four groups with comparison groups for fish oil and various other combinations.

Professor Krikorian said:

“The results were not as robust as with the first study.
Cognition was somewhat better for those with powder or fish oil separately, but there was little improvement with memory.”

It could be that the blueberries are better for people with some impairments and not so effective for those who are more healthy, Professor Krikorian said.

The study was presented at the at the 251st National Meeting & Exposition of the American Chemical Society (ACS).

MARCH 15, 2016
source: PsyBlog