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How to Trick Yourself into Loving Your Workout

How to Trick Yourself into Loving Your Workout

I used to hate my workouts.

Sure, I did them, but I was frustrated, grumbling, and upset the entire time. I dreaded going to the gym, and did almost anything I could think of to get out of it. At the slightest hint of a cold, I was so relieved to have a good excuse not to work out that I milked it for all I could.

Then something changed, and I actually started to enjoy my workouts. Sure, I’d like to say it had something to do with the endorphins and maybe it did, but here’s the thing that has completely changed my attitude about working out: I’ve combined working out with something I really love to doread novels.

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At first, reading while working out was just a half-baked attempt to be able to stay on the elliptical for half an hour without going completely insane, but then something shifted. I decided that since my life is so incredibly busy and I love to read novels (which don’t really have much intellectual or business value), I would only allow myself to read novels while working out.

I can’t overstate what a difference this simple rule has made for me.

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Now I LOVE to work out.

I can’t wait to get to the gym. I seriously try to figure out ways to get there, even on days that are not my usual workout days, and it has nothing to do with endorphins. It has everything to do with the fact that I can’t wait to find out what happens next in the awesome novel I’m reading.

OK, so maybe you’re not as freakishly bookish as I am, but is there something you absolutely love that you can somehow tie to your workout? Your favorite podcast perhaps? A bite of chocolate as you finish up? Playboy magazine? I don’t care what it is, but when you connect something you dislike with something you absolutely love, you’re bound to start enjoying your work out more, and when you limit the time you’re “allowed” to spend on that beloved endeavor to ONLY during workouts, you’ve got the added motivation you’ll need to turn “meh” into “yeah!” Want a few more minutes to wrap up that awesome podcast? Then I guess you’ll be staying on the bike a bit longer today, won’t you?

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This strategy has really been a win-win for me.

First, it helped me enjoy my workout time far more than I thought was possible, but it also helped me prioritize and recognize that reading novels in my free time was actually cutting into my overall productivity. Now, instead of being hijacked by a really great read, losing sleep, and ignoring my other responsibilities, I simply put the really great book down and know that I’ll get to discover the next chapter during my next workout. Since I enjoy working out so much more, my trips to the gym are happening more frequently and more regularly, so I know I won’t have to wait too long between chapters.

The added benefit of increasing my motivation to get to the gym should be obvious, but in case you’re lost, I’m now in far better shape, I have more energy, and I’m generally happier than I was before I worked out regularly.

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So, what will it be for you?

Find something you enjoy so much that it sometimes distracts you from your priorities in life, and then couple it with your exercise routine for at least three weeks. After that, I hope you’ll report back and let me know if it works for you too! I sure hope you can get the same amazing results I have. OK, I’m off to the gym! I just HAVE to find out how this book ends.

Have a great day!

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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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