Top Brain Boosting Foods You Should Be Eating




Your brain is inarguably the most important part of your body, and keeping your brain healthy should be a top priority. There are certain foods that can help to boost parts of your brain involved with attention, focus, and memory and so understanding which foods do this is vital!

 

Read below for a list of the top brain boosting foods:

Leafy greens

This includes vegetables such as spinach, kale, and collard greens. These greens are especially high in Vitamin E and Vitamin K, both of which believed to help prevent brain abnormalities linked with dementia.



Coffee

Coffee is incredibly healthy because it is packed with antioxidants and other compounds that are good for not only your brain but also your entire body. One key brain boosting ingredient in coffee is caffeine, which has been found to be beneficial for your brain for a number of reasons, including keeping you alert and focused, and possibly boosting memory and preventing cognitive decline. Read more about coffee’s brain boosting effects here.

Almonds

Almonds are high in Vitamin E and magnesium, both of which have been linked to improvements in memory, learning and cognition.



Fatty fish

Fatty fish such as salmon, contain omega-3 fatty acids EPA/DHA which help protect the brain from inflammation and oxidative stress. These types of omega-3s found in fatty fish may prevent cognitive decline with age. Read more about this here.

Blueberries

Blueberries are packed with vitamins and antioxidants, and are fantastic for your health in general. They are especially good for your brain because the types of antioxidants in blueberries have been found to protect against age-related changes in the brain and to help protect against cognitive decline. Read more about this here.



Dark chocolate

Chocolate lovers rejoice! Dark chocolate is considered a brain healthy food due to its high content of compounds called flavonoids. Studies have found that these compounds may slow age-related changes in the brain and prevent mental decline. There is actually a great deal of research on this (who wouldn’t want to research the benefits of chocolate!?) read more about this here.

Egg yolks

Eggs are on just about every healthy food list because they really are incredible. Eggs are good for your brain for many reasons because they are packed with vitamins and nutrients, but one nutrient in particular is choline. Increased levels of choline intake is linked to better memory and cognition. Just make sure you eat the yolks because that is where the choline is located. Read more about this here.



Main takeaways…

Try to get the foods above on rotation in your diet, your brain will thank you!

Works Cited

https://www.ncbi.nlm.nih.gov/pubmed/20182054

https://www.ncbi.nlm.nih.gov/pubmed/16216930

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/

https://www.ncbi.nlm.nih.gov/pubmed/23810791

https://www.ncbi.nlm.nih.gov/pubmed/22717142?dopt=Abstract




Top 12 Bad Habits of Office Workers





If you are someone who goes to an office everyday or several days a week, you may have accumulated some bad habits along the way that may be negatively affecting your health. Through my experience, I have noticed the following bad habits of my office worker patients…

1. Your work area is a mess

Think messy desk, messy mind. Prevent distractions and keep a clear head by keeping your work space neat and tidy.




2. You don’t take time to prepare a healthy breakfast

If you aren’t taking a few minutes in the morning to prepare a healthy and satisfying breakfast, there is a good chance you will just grab a pastry or muffin on your way to work. Don’t make this mistake and take just ten minutes to prepare something healthy for breakfast such as eggs.

3. You order delivery

Ordering food to your desk is a mistake for a few reasons, most notably that this means you likely won’t get up from your desk or leave your office. This means less walking and less activity for your body. Instead, try to pack a healthy lunch most days of the week. 

4. You dine out every day

Dining out is better than ordering delivery, however, this means that you will likely not be getting a very healthy meal and it’s more costly than bringing your own lunch. Also think about the time you waste waiting in line to order food. Again, try and pack a lunch and bring it to work.



5. You don’t take a walk at lunch

Getting outside and getting some light exercise is great for both your body and mind. Even just getting ten minutes of activity is helpful for boosting the feel good hormones, plus sunlight is great for giving you a boost of energy to get through the rest of the afternoon.

6. You don’t keep a water bottle at your desk

If you don’t have water easily accessible at your desk, you are less likely to drink much water during the day. Dehydration can lead to a number of negative consequences including decreased productivity, headaches, and fatigue. Having a water bottle at your desk serves as a reminder to keep yourself hydrated.



7. You get an afternoon coffee and pastry

That afternoon coffee and pastry might sound like a nice treat, but you will pay for it later. Having caffeine later in the day can lead to sleep problems at night and the pastry causes a spike and subsequent drop in blood sugar. Instead, just take a walk outside and leave the coffee for the morning.

8. You don’t practice good posture

If you sit at a desk and use a computer, there is a good chance you are hunching over a good amount of the day. Hunching your back leads to back and neck problems.

9. You don’t stretch at work

Sitting at a desk all day leads to aches and pains most notably in the back, shoulders, and neck areas – especially if you aren’t practicing good posture. Take a few minutes a day to stand up and reach your hands above your head and then sweep them down to your toes, do some head circles, and take some twists. Doing these small moves will help to prevent aches and pains from coming on.

10. You have a snack drawer

A snack drawer is way too tempting – it makes it too easy to snack all day! Instead, eat a healthy and filling breakfast and a good lunch to prevent needing to snack.

11. You eat at your desk

Eating at your desk is a bad habit for a number of reasons, most notably that you will be easily distracted by what is on your desk and/or by your office workers who are in the near vicinity.

12. You don’t get up from your desk for hours at a time

Sitting all day can lead to stiffness and back problems. Make a point of getting up from your seat at least every hour.

Main takeaways…

Think about whether you are making any one of these bad habits at your office, and if so, aim to change these into good habits to benefit your health and your quality of life.




Social Norms That Are Blocking Your Success

Social norms are designed to keep you…well….normal. Let me be the first to say, those people that succeed in life and especially those in business, those people that you probably look up to as an embodiment of success, are definitely NOT normal. They have carved their own path and have decided that being normal was too easy and in their one life, they wanted to do something bigger.

If you too are looking to achieve great things in life (my guess is that you are if you’re here reading this), then you’ll want to avoid these 5 social norms and instead do the opposite:

 

1. Social Norm: Do what everyone else is doing

Ok I admit, this seems obvious…But, it’s so easy in our lives to just fall in line and do what those before us have done. Whether it’s following a similar career path of our bosses, or dating someone your “supposed to date” – doing what everyone else is doing is going to give you the same results they had, nothing special. However, if you do have one friend or someone that you look up to that carved their own path and succeeded, do ask them for advice, but don’t try and replicate how they reached success – every person and every journey is different.

 

2. Social Norm: Fitting in

Sadly, this social norm starts at a very early age. You probably remember back in grade school when the last thing you wanted to do was stand out from your classmates. You probably also remember thinking that those few kids that did stand were quite weird (for lack of better terms). When it comes to succeeding in adulthood, standing out is exactly what you want to do. This is blatantly obvious in corporate culture where a “good” middle manager type may be stuck there for 20+ years, never getting that promotion they think they deserve. But really what their boss and bosses boss are looking for is someone that stands out with different ideas, not someone who just falls in line (often referred to as “yes men” or “yes women”).

 

3. Social Norm: Upgrading often

When you get that big raise, fat bonus, new higher paying job, etc. – it’s most common in today’s society to start upgrading. You get that bigger house (and bigger mortgage payment), nicer car (and higher car payment), etc.- showing off to society (especially your neighbors) that you’ve “made it”. But really all you are doing is increasing your liabilities and putting even more pressure on yourself to get that paycheck. Not to mention, upgrades never stop. Maybe for a few months you’re happy with that new car, but then you realize there is another level up and you inherently want that. Stop upgrading material things! Upgrade your skills instead.

 

4. Social Norm: Taking advice from those close to you

Though they may be coming from a “good place”, those family and friends closest to you actually want what is best for them and their relationship with you. Instead of taking advice from those closest to you, try and find someone who can give you an honest and objective opinion.

 

5. Social Norm: Take the “safe” route

Safe is…well, easy. It’s predictable and has a much lower downside then doing something risky – like starting a business. But there is one major flaw to the “safe” route – it has a very limited upside. The upside is where real success and fulfillment comes into our lives. It’s what helps us grow by pushing us out of our comfort zone. Next time you find yourself taking the safe route, take a step back and see what gains you’re missing out on – those will never exist when just trying to limit your downside risk.

 

 

The 5 Steps to Finding Your Big Ideas




Looking at the great creators in history – Steve Jobs / Elon Musk / Thomas Edison – to name a few, they all not only came up with big ideas, but truly executed them at scale. What sets them apart from others was their ability to combine their skills and passions to create big things in this world. You too have both skills and passions, so follow these 5 steps to start creating your own big ideas today!

 

1. Ideate

You need to first create the space and time to just think and let your ideas flow freely. It’s no coincidence that some of our best thoughts happen while in the shower – that’s because there is nothing in your environment to distract you from just letting your ideas flow. Whether you think most clearly in the morning, before bed, or mid-day when out walking – you know when you are primed to think big. Plan accordingly.




2. Document

An idea is nothing if you forget it. We’ve all been there when an epiphany hits us, then 10 minutes later we can’t remember it. So write down your ideas – yes, all of them! I like to put a date on my ideas and then revisit them in the future. Some ideas won’t make sense for you to pursue in the present, but may makes sense months or even years later.




3. Refine

Review your ideas for the day / week / month or whatever timeframe best suits you and start to build them out. The initial idea that pops into our head is RAW and needs refinement to actually turn into something great. What often happens during this phase is that one or a few of your ideas start to combine / evolve into one really big idea.




4. Choose

The key here is to try and find the combination of where your INTERESTS and SKILLS intersect. These ideas will be the ones that you are passionate about and also have the skills to tackle. If only one of the two areas is satisfied, you’ll likely find yourself bored or frustrated with the idea in the future and won’t bring it to fruition.




 

5. Pursue

Take action on one idea – “single-tasking” truly is a super power that the great creators of this world know all too well. The thing is, a lot of people get to steps 1-4, but never actually pursue anything. These people I like to refer to as “idea people” – you know them…always talking about their big ideas, but never delivering anything. Don’t be an idea person, be a creator!



10 Tips From The World’s Most Accomplished Strength Coach




We recently attended the Bulletproof conference in Pasadena where we got to listen to the top experts in the field of health and wellness. One of these speakers was Charles Poliquin, who is defined as the world’s most accomplished strength coach. He has trained several olympic medalists, professional athletes, and fitness world champion’s. He definitely knows his stuff when it comes to getting and staying fit!

Below is a list of the main takeaways we got from his session, some tips we knew and we’ve shared with you before in other posts on our website, but it was great to hear him echo the same things we teach as well!

1. No Steady-State Cardio

There were some choice words to describe steady-state cardio, but the main takeaways  were that it ages the brain and that it promotes muscles wasting and fat gain. Yikes!



2. Yes to high intensity interval training (HIIT)

He describes exercise in the form of high intensity interval training (HIIT) as not being cardio, and as being a highly effective way to burn fat and gain muscle. If you are a runner or biker add sprint intervals to reap the benefits rather than longer exercise at a steady-state pace.



3. Eat protein on rest days

Rest days are when your muscles are recovering and building back up to be stronger. The building blocks of muscle comes from amino acids which are found in protein.



4. The first thing in your mouth dictates the rest of your day

What you eat or drink first thing in the morning sets you up to burn or gain fat for the rest of the day. For this reason, breakfast is the most important meal of the day.



5. Meat and nuts for breakfast

He does not recommend a specific macronutrient requirement for breakfast, but does recommend starting each day with a mix of meat and nuts to start the day.



6. Magnesium at night time

Taking magnesium at night time aids  muscle recovery and helps with sleep. I didn’t catch how much he recommends, but I recommend 400 mg or more at night time – note that taking too much too can cause diarrhea.



 

7. One hour of strength training 4 days a week

You can get super fit if you workout smart. He recommends one hour sessions of strength training, 4 days a week. If you can’t go for a full hour every day (I normally can’t) then just make the workout sessions shorter and go 5-6 days a week. Note: He is speaking about how to get super ripped for a competition or something of that nature, you likely do not have to even do this much to get fit!



8. More muscle equals longer life

He equates the amount of muscle is an indicator of longevity – the more muscle you have, the longer the life.



 

9. Lose fat with strength training

To lose fat you need to start strength training. Strength training builds muscle, the more muscle you have the more calories you burn at rest. Also after strength training this causes your body to expend energy trying to repair itself, meaning you burn an elevated amount of calories even after the workout is done.



10. Stick to basic exercises

Avoid over thinking exercise. Stick to the basics to see the best results. Exercises recommended included deadlifts, squats, chin-ups, and overhead presses.



12 Positive Affirmations for Success




Positive affirmations help to change your thinking and beliefs, in order to drive real change and positive results. It’s all about the mindset!

How to use them:
1. Take a deep breath
2. Speak or think your affirmation
3. Visualize yourself applying it to your life

Here are 12 of our favorite positive affirmations for success, enjoy!

 

1. “I live a positive life and only bring the best into my life.”




2. “Today, and every day, I choose to be happy.”




3. “My life overflows with happiness and love.”




4. “Today is full of opportunity and I open my heart to receive it.”




5. “Today, and every day, I choose to be confident.”




6. “I am completely in charge of my life.”




7. “I act daily with courage and confidence.”




8. “I open my life to the world and the world gives me love in return.”




9. “I act, think, and communicate like a true leader.”




10. “I inspire others to be their very best self.”




11. “Today, I choose to leave my old bad habits behind and take up new, more positive ones.”




12. “Everything that is happening to me now is happening for my greater good.”