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Avoiding Seasonal Weight Gain

Avoiding Seasonal Weight Gain
Apple Pie

    I suppose this article is timely only for those in the hemisphere that is currently approaching winter. All you lucky ducks heading for bright lights and sunshine will just have to file this one away for a few months.

    For those of us moving into the long dark tea time of the soul known as winter, an ominous question presents itself.

    Do you pack on the extra pounds in the long dark hours of winter?

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    Joking aside, many people add extra pounds during the seasons which have less light. This may be due to having fewer daylight hours to be out and about. Or it may be due to people deciding this would be a good time to have another slice of warm pie by the fire. Personally, I believe it has a lot to do with the unconscious snacking we do while sitting in front of the sports network.

    But, whatever the reason most people consume far more calories than they realize, especially in winter. The solution might be a sharpened sense of portion size.

    Understanding the concept of standard serving sizes is essential to good nutrition.

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    Take a look at fast food restaurants. Most chain restaurant employees automatically offer “super-size” or “value” meals when taking an order. These meals which I have named “impulse upgrades” often contain an entire day’s worth of calories and much more than a day’s worth of fat.

    If you figure taking in an additional 148 calories per day (that’s conservative) and adding no additional caloric burn, you get a formula that packs on an extra 15 pounds every year.

    But, even if calories from fat are decreased— we make up for lower fat intakes with larger portion sizes. More calories from larger portion size lead to weight gain, period.

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    But, what is a portion size? You can use the following visuals to approximate portion sizes:

    • A computer mouse = one serving (three ounces) of meat, poultry, or fish.
    • Half a baseball = one serving (one-half cup) of fruit, vegetables, pasta, or rice.
    • Your thumb = one serving (one ounce) of cheese.
    • A tennis ball = one serving (one cup) of yogurt or chopped fresh greens.

    When at Home:

    • Take time to “eyeball” the serving sizes of your favorite foods (using some of the models listed above).
    • Measure out single servings onto your plates and bowls, and remember what they look like.
    • Serve up plates with appropriate portions in the kitchen, and don’t go back for seconds.
    • Never eat snacks out of the bag.

    When Dining Out:

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    • Ask for half or smaller portions.
    • Set the rest aside that which is more than a portion and ask for a take home bag.
    • If you order dessert, share it.

    Reg Adkins writes on behavior and the human experience at (elementaltruths.blogspot.com).

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    12 Best Brain Foods that Improve Memory

    12 Best Brain Foods that Improve Memory

    Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

    But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

    I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

    Here are 12 best brain foods that improve memory:

    1. Nuts

    The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

    Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

    Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

    Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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    2. Blueberries

    Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

    When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

    3. Tomatoes

    Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

    4. Broccoli

    While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

    Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

    Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

    5. Foods Rich in Essential Fatty Acids

    Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

    The body does not naturally produce essential fatty acids so we must get them in our diet.

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    Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

    6. Soy

    Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

    Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

    Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

    7. Dark chocolate

    When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

    Take a look at this article if you want to know more benefits of dark chocolate:

    15 Surprising and Science-Backed Health Effects of Dark Chocolate

    8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

    Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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    B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

    Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

    Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

    To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

    9. Foods Rich in Zinc

    Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

    Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

    Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

    10. Gingko biloba

    This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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    It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

    However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

    11. Green and black tea

    Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

    Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

    Find out more about green tea here:

    11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

    12. Sage and Rosemary

    Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

    Try to enjoy these savory herbs in your favorite dishes.

    When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

    Featured photo credit: Pexels via pexels.com

    Reference

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