RAIN, EAT, REST, REPEAT – FOOD THAT BOOST YOU BRAIN POWER

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Here are seven foods you should add to your regular diet if you want to keep firing on all cylinders. These foods may not make you smarter, but they’ll help you stay sharp and think clearly–especially when you’ve been glued to your desk for 12 hours.

  1. Salmon. This is one of the best brain foods out there. Salmon is rich in Omega 3 essential fatty acids that have been shown to enhance memory and cognition. Plus, Omega 3s have anti-inflammatory properties that have been shown to reduce the incidence of heart disease, cancer, and Alzheimer’s. Shoot for three servings of wild Alaskan salmon a week.
  2. Flax. This plant-based source of Omega 3 is perfect for vegetarians and vegans. Not only does flax improve brain function, but it helps reduce inflammation and improve circulation. Flax also helps lower cholesterol and balance blood sugar, making it a great supplement to include in any diet. Sprinkle a tablespoon of ground flax seeds to oatmeal or add a tablespoon of flax oil to smoothies or salad dressings.
  3. Blueberries. These berries contain flavonoids–antioxidants that have been shown to help improve your ability to learn and enhance motor skills. Flavonoids also help prevent degenerative brain diseases such as Alzheimer’s and dementia. Add a cup to your morning oatmeal or to a smoothie. Or simply keep them on hand for a quick and healthy afternoon snack.
  4. Nuts and seeds. This perfect afternoon snack is a good source of both Omega 3 and Omega 6 essential fatty acids, which improve brain function. Plus, nuts contain vitamin E, which has been shown to help protect the brain from free-radical damage. Walnuts are best for brainpower. Cashews and sunflower seeds contain an amino acid that helps boost serotonin levels and alleviate stress.
  5. Eggs. Eggs are a great source of choline, a necessary building block for the neurotransmitter acetylcholine, which helps you concentrate and recall information. Studies have shown that people with Alzheimer’s have depleted amounts of this important neurotransmitter.
  6. Dark green leafy vegetables. Kale, chard, spinach, and other dark green vegetables contain B-vitamins, including folic acid, which help shield your brain from the effects of aging. These veggies are also loaded in antioxidants that help protect against heart disease and cancer. Eat dark greens daily in salads or as a side dish.
  7. Chocolate. This treat is rich in flavanol antioxidants that increase blood flow to the brain, helping to protect brain cells. But the percentage of cacao is important–the darker the chocolate, the better. Enjoy a small square of dark chocolate after lunch for an afternoon boost.

Credit: Health Digezt

POWER FOODS FOR THE BRAIN: AN EFFECTIVE 3-STEP PLAN TO PROTECT YOUR MIND AND STRENGTHEN YOUR MEMORY

Train, Eat, Rest & Repeat – Benefits of Squats

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  1. Builds Muscle in Your Entire BodySquats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

    So squats can actually help you improve both your upper and lower body strength.

  2. Functional Exercise Makes Real-Life Activities EasierFunctional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
  3. Burn More FatOne of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
  4. Maintain Mobility and BalanceStrong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.
  5. Prevent InjuriesMost athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
  6. Boost Your Sports Performance — Jump Higher and Run FasterWhether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.
  7. Tone Your Backside, Abs and Entire BodyFew exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
  8. Help with Waste RemovalSquats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.

Credit: Fitness Mercola
 

Brain Ninjas – Words that find the real you – How many words can you find about who you really are?

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Psychologists say that the first 3 words you find reflect your interior. What did you find you?

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Train, Eat, Rest & Repeat – Happens To Your Body When You Practice “Intermittent Fasting”

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Contrary to popular belief, intermittent fasting is not an extreme or dangerous form of “dieting.” It’s actually  a very healthy practice that’s loaded with a number health benefits. What kind of health benefits? Everything from reducing risks that are associated with obesity, reversing diabetes, to possibly assisting in killing cancer and more.

What Is Intermittent Fasting?

Intermittent fasting is about timing your meals to allow for regular periods of fasting. Recommendations for allocating time throughout your day to go without food range from approximately 12 to 16 hours. This would mean, for example, only eating between the hours of 11 am and 7 pm, and doing so everyday. There are other ways to do it and we will get to that later in the article.

This does not mean binge eating, and taking in vast amounts of junk food into your system during the times allocated for yourself to eat. Doing so would be extremely counter productive and very unhealthy. In fact, the whole practice of fasting can be lost with how you break that fast. Just as important in the entire process of fasting is what you are eating, and how you are eating during the time allocated for you to do so, as well as what you eat before and after you fast.

For example, research published in 2010 indicated that intermittent fasting with compensatory overeating did not improve survival rates nor delay prostate tumor growth. (source) Essentially, by “pigging out” on non-fasting days, the health benefits of fasting are lost.

New Research On Intermittent Fasting And How To Do It

Some of the most recent research on this phenomenon was conducted by Dr Mark P. Mattson, Chief of the Laboratory of Neurosciences at the National Institute on Aging. He is also a professor of Neuroscience at John Hopkins University. The researchers, who also included the BBC’s Michael Mosley, reviewed previous studies on intermittent fasting and concluded that this type of eating could be healthier than eating three meals or more per day. Their work was published, and has been published many times in the past. Some of those studies are linked later in the article.

One recommended way of doing it, as did the BBC’s Michael Mosley in order to reverse his diabetes, high cholesterol  and other problems that were associated with his obesity is what is known as the “5;2 Diet.” On the 5:2 plan, you cut your food down to one-fourth of your normal daily calories on fasting days (about 600 calories for men and about 500 for women), along with plenty of water and tea. On the other five days of the week, you can eat normally.

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Credit: Collective Evolution

Motivation Monday – Age is just a Number (64 yr. Old man Workouts)

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Guys meet Robert. He is a great grandfather and is ripped and strong. He started working out at 55 years old, so it’s never to late. Follow his instagram if he inspires you. @rockhardpapaw He’s from Louisville, Kentucky

Brain Ninjas – Tell us the first thing you see in these images (Rorschach Test)

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The inkblot test (also called the “Rorschach” test) is a method of psychological evaluation. Psychologists use this test in an attempt to examine the personality characteristics and emotional functioning of their patients. This test is often employed in diagnosing underlying thought disorders and differentiating psychotic from non-psychotic thinking in cases where the patient is reluctant to openly admit to psychotic thinking.

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Incidentally, most psychiatrists don’t value the Rorschach test as it requires that the person administering it to provide much of his own judgment on the patient’s answers. However, there are many scoring (and administration) methods. The Exner scoring system is statistically validated and, as such, presents very little “interpretation” issues. Psychiatrists still tend to dismiss it based on how it struggles to consistently be more than about 66% accurate. (Incidentally, some of the factors scored are: how long it takes to come up with an interpretation, how novel or common the interpretation is, how much the interpretation actually resembles the blot, bias towards color vs shape, whether the patient is deliberately being difficult, etcetera.)

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Want to try out the full test?

Go to The Ink Blot

 

Motivation Monday – Benefits of Powercleans

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I love a girl who cleans… 😍 💪 Benefits of #Powercleans A power clean is a full-body movement in which the bar is lifted fast and explosively from the floor to a racked position on the front of the shoulders.

The power clean develops power, which will make you run faster, jump further and higher and lift more weight, faster. The movement also improves coordination and burn loads of energy.

So it’s no surprise that the power clean is extensively used by athletes, but it also has applications for fitness and fat loss.

Train, Eat, Rest & Repeat – Benefits of Yoga

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Physical Benefits

Flexibility: Moving and stretching in new ways will help you become more flexible, bringing greater range of motion to tight areas. Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips. As we age, flexibility naturally decreases, which leads to pain and immobility. Yoga can ameliorate this process.

Strength: Many yoga poses require you to support the weight of your own body in new ways, including balancing on one leg (such as in Tree Pose) or supporting yourself with your arms (such as in Downward Facing Dog). Holding poses over the course of several breaths also builds strength.

Muscle tone: As a by-product of getting stronger, you can expect to see increased muscle tone. Yoga helps shape long, lean muscles.

Balance: Improved balance is one of the most important benefits of yoga as you get older. Poses where you stand on one leg and, for more advanced students, inversions, are great ways to build core strength.

Joint Health: People with arthritis often see marked improvement in their pain and mobility with regular gentle yoga practice. People with Carpal Tunnel Syndrome can also benefit from specific types of yoga exercises.

Pain Prevention: Increased flexibility and strength can help prevent the causes of some types of back pain. Many people who have back pain spend a lot of time sitting at a computer or driving a car. That can cause tightness and spinal compression, which you can begin to address with yoga. Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain.

Better Breathing: Most of us take shallow breaths and don’t give much thought to how we breathe. Yoga breathing exercises, called pranayama, focus the attention on the breath and teach us how to take deeper breaths, which benefits the entire body. Certain types of breath can also help clear the nasal passages (helpful for people with allergies) and even calm the central nervous system, which has both physical and mental benefits.

Mental Benefits

Mental Calmness: Yoga asana practice is intensely physical. Concentrating so intently on what your body is doing has the effect of bringing a calmness to the mind. Yoga also introduces you to meditation techniques, such as watching the breath and how to disengage from your thoughts. These skills can prove to be very valuable in intense situations off the mat, like childbirth, a bout of insomnia, or when having an anxiety attack.

Stress Reduction: Physical activity is good for relieving stress, and this is particularly true of yoga. Because of the concentration required, your daily troubles, both large and small, seem to melt away during the time you are on the mat. This provides a much-needed break from your stressors, as well as helping to put your problems into perspective. The emphasis yoga places on being in the moment can also help relieve stress, as you learn not to dwell on past events or anticipate the future. You will leave a yoga class feeling less stressed than when you started. Reducing stress can also make a big difference for people struggling with infertility.

Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.

Exclusive BLW Interview w/ The Walking Dead star, Chad Coleman tells us no secrets about the new season

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WALKING DEAD SEASONS 1 THROUGH 4 DVD

The Reality of Reality Tv – Being on the Inside (An Interview with a Reality TV Producer)

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WRITTEN BY OUR ANONYMOUS INSIDE MAN….OR WOMAN

Hmmm, how should I set this up? Do you watch TV? Do you watch “Reality” TV? If you are an American, odds are you do, and odds are is that you love it. Odds are also that you believe what you are watching is fact and not scripted. Well, take it from somebody who knows, 90% of Reality TV is scripted scenes performed by very bad actors. Yeah, yeah, you claim you already know this, but do you? Do you know the extent Reality Producers go to make their so-called “Reality”? No you don’t. I do, cause for 5 years I have been working on Reality TV crews. Now I cant tell you what department, or my gender cause for every gig, one must sign paperwork basically saying the production company can sue you if you make public what goes on set. I thought it was time I start to share some of my experiences to the public so at least they know what kind of garbage they are truly watching.

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Lets start with a restoration car show I worked. You’ve seen these shows. Their is a shop ran by friends and families. They get clients who want to fix up an old classic car. Sounds simple enough, but that’s in real life, this is Reality TV. First off I discover that the business is not even owned and ran by who the show’s claims. Nope, the real owner is not even on screen. The producers found this shop (it is an actual restoration body shop) and put in their cast. Speaking of, the main cast knows very little about fixing up cars, but they are presented to have this knowledge. I get to the set and I notice some off screen workers fixing up the last details on this sick ass classic car. These workers stage seats in front of the vehicle, the producer calls over the camera crew and the cast. ACTION! With direction coming from the producer, our so called experienced body shop owners pick up the seats and place them in, then they talk about working all night, the vehicle is almost ready and that they are stressed out because the deadline is soon upon them. HA! Really?

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Let me explain this so-called deadline. For this episode one family member is giving another family member a surprise birthday gift- a fixed up classic car. Who wouldn’t want that? The gift will be delivered at a birthday party…Surprissseeee!!!! Ok, this sounded real to me. Until I found out that the two family members aren’t really related. In fact they have never met each other. The first time they will meet will be at the birthday. Can you say “casted”? That’s right, someway, somehow, the producers pulled these 2 people out of their asses. I was actually amazed cause up until the point I found out I believed it and thought the gift was very thoughtful. Shame on me.

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I saved the best for last. At the shop the crew is packing up to go film the presentation of the car at the birthday party. The cast is getting in their cars and taking off. So I’m thinking how come they just don’t drive the gift over. Well that’s cause a tow truck drives in to take over the fixed up classic car. Was the tow truck being used cause they don’t want to damage or dirty the birthday gift….uhhh no. Its cause the classic car/birthday gift doesn’t even RUN….I just laughed. We all get in the van, and the tow truck does its thing. Once we arrive at the party, the people their are friends of our show’s cast and do not even know the two family members. No they are just there to look cool. The way the last scene was filmed was classic. Since the truck didn’t run, the producers had a problem…or did they?

In the front yard, the two fake family members were placed in the front yard. Down the street 2 of the show’s cast were placed in the classic car that didn’t run. Behind the car were a bunch of crewmembers ready to push. That’s right, push. I then observed the camera crew discuss how this scene was going to be show with tight shots, then a wide shot at a certain moment. After final discussions….ACTION!

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With all their strengthen, the car was pushed and picked up momentum to the point it went slowly down the street by itself. The cameras stayed tight while the car was being pushed, then when the pushing crew let go and got out of the way, the shots went wide…beautiful I thought.

Inside the car the show’s cast were screaming and honking the horn, while on the front yard the two family members looked in amazement. The birthday casted family member put on a very surprised and happy face, and when the car pulled up and stopped right in front of them (a total accident), glee was felt through out the scene. What a gift!

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I’m not against Reality TV at all. What I am against is how it’s presented to the public as real or even documentary like. I wish they were just honest about it. Look at Tru TV’s show Operation Repo. In the beginning credits, in small font, it states actors are used on the show. The director decided to do this from day one because there is no other legal way to make a show. He got shit from his peers for this. They did not like the fact he was showing the public how Reality TV is really produced. Did it hurt the show? No way, it is one of the most successful Reality shows ever.

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From time to time I will share my experiences so at least some of you will know that you are being played. Here’s a little teaser. A few years ago I was on the set of a big hit show, where the host got into a verbal argument with a guest. I thought it was real, the guest thought it was real…until cut was called. The guest went up to the host to apologize and make sure they were still cool. The host responds, “Ah, don’t worry, it’s only for the show”. 

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