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Mediterranean Diet Is Proven Good For The Brain, Science Says

Mediterranean Diet Is Proven Good For The Brain, Science Says

Fruits, veggies, nuts, legumes, whole grains, fish and olive oil! That’s all the goodness that’s good for you…plus some lean protein (chicken/meat) once in awhile if you so desire. And oh…sometimes a sip of red wine pairs perfectly with it all…

This is the basis of the Mediterranean diet which (although thousands of years old) made the news headlines a few years back.

So whats the latest buzz about the Med diet? Researchers have studied groups of individuals, particularly those who live in Mediterranean areas (ie. Spain) and consumed a Mediterranean type diet. Not only has this diet shown to decrease the risk of heart attacks and strokes, but more recently researchers have found this type of diet to have a correlation to protecting the brain. JoAnn Manson, chief of the division of preventive medicine at Brigham and Women’s Hospital  (and professor at Harvard) believes, “what’s good for the heart is good for the brain,” because regular ingesting of the primary foods in this diet can help to improve cholesterol levels, blood pressure, and blood glucose levels. All of these markers ultimately affect brain health.

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Moreover, a diet high in antioxidant rich foods, such as fruits and veggies, helps to combat oxidation stress–that’s the damage our cells undergo by free radicals. The antioxidants in the foods help repair the cells and prevent further damage.

The Omega 3 and 6’s found in fish, olive oil, nuts and some veggies work to boost your immunity and optimize your neural network (ie. more improved brain health)! Researchers are now beginning to believe that many of these foods can shave off age-related memory loss.

So if you haven’t yet added the Mediterranean diet to your own personal daily regime, it’s probably time to start. At least give it a try. Here’s a pretty quick and easy recipe, made with the anti-aging goodness of the Mediterranean in mind:

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garlicky quinoa

    Garlicky Quinoa and Garbanzo Bean Salad (with appreciation and credit to Allrecipes.com)

    This dish will get you moving “Mediterranean style” with broccoli, whole grain (quinoa), legumes (garbanzo beans), zesty herbs, lemon and not-to-miss olive oil! Notice how all of these ingredients are healthy, hearty and mixed to be especially tasty. If you prefer to add some extra (non vegan) protein, add cubed roasted chicken breast or roasted salmon for a lovely flair!

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    Ingredients

    1/2 cup uncooked quinoa                          3/4 cup chopped broccoli                         1 TSP dried tarragon

    1 cup water                                                 1 clove minced garlic                              3 TSPs coarse-grained mustard

    1 can drained garbanzo beans                   1 TBSP fresh lemon juice                       3 TBSPs  extra virgin olive oil

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    Directions

    1. Bring the quinoa and water to a boil in a saucepan. Reduce heat, cover and simmer until quinoa is tender–about 15-20 minutes.
    2. Put cooked quinoa in mixing bowl and add garbanzo beans, broccoli, garlic, lemon juice, tarragon, mustard and olive oil. Stir well. Season with sea salt and pepper to taste.

    This recipe is fairly quick and easy to prepare (10 min plus an additional 15 min of cooking time)! Voila, you can have yourself a healthy heart and BRAIN meal in under half an hour. Just what your body needs–and it works perfectly into your schedule after a long day at work or at home with the family!

    Now let it be said, that even the Mediterraneans know that just eating healthy food won’t alone necessarily optimize their health. Sprinkle in daily exercise, laughter, generosity, kindness, family time and community…and now you begin to develop an entire culture of well being and healthier lifestyle. Nothing can truly survive in a  vacuum. It all has to work in tandem: Diet-Movement-Outlook-Self Care- Gratitude-and of course your own set of beautiful genetics!

    So who is “in” for a trip to the Mediterranean with me? Salty warm ocean waters, sandy beaches or daring cliffs, sunshine, warmhearted souls, healthy food, and the best brain trip you can imagine!

    Featured photo credit: Miguel Discart via flickr.com

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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