Daily Fitness Tips from Extremely-Fit » Diet and Nutrition

NEW! Tropical Shakeology Details – Free Sample Giveaway!

Robert Harden — Fri, 03 Feb 2012 02:01:00 +0000

The release of Tropical Shakeology is just around the corner.

When exactly? Think PINK, as in Valentine’s Day. And where exactly can you get yours. Right here.

I promised a few things in my blog title, so let’s cover those real quick…. We are happy to announce that we have quite a few more details regarding this new “Vegan” Shakeology. You can browse the gallery images below. Read the captions, and click on the pictures to zoom the image to read the contents.

Next… Did someone say FREE samples? That’s correct. Extremely-Fit.com will be selecting 3 winners per week, for FOUR weeks. We will be sending the winner a free sample of Tropical Shakeology! So how do you sign up. Right here. Just subscribe to our free Tropical Shakeology mailing list. You can unsubscribe at any time, but the winners will be from the list. So stay at least long enough to see if you win!

Even better than that…. We’re giving away a FREE 30 day supply. Details on the mailing list, go sign up so you can play along with us! :)

The giveaway only lasts from 2/14/12 through 3/14/12.

Try Tropical Shakeology!

Please fee free to comment your thoughts and reviews on Tropical Shakeology once you’ve had a chance to try it! We’d love your feedback! Don’t forget to catch us on Facebook! Talk to you soon!

Risks of a Low Calorie Diet

Robert Harden — Tue, 31 Jan 2012 14:53:21 +0000

Within the last couple of weeks, I have come across a few individuals that wanted to lose weight, and they wanted to lose weight FAST. The typical mindset for losing weight fast, is to drastically cut calories. I don’t agree with this thought process. I am personally more comfortable with a more “safe” approach.

Quite simply, create a calorie deficit of approximately 500 calories and then add daily exercise.

If 3,500 calories is equivalent to a pound of fat, and you burn 500 calories a day with exercise, plus a 500 calorie deficit with your nutrition plan, then you will cut about 1,000 calories per day. Do this 6 days a week, and you can lose approximately 2 lbs per week, or 8 lbs per month.

With this method, you are not starving yourself, you are giving your body food for fuel (to work out harder), and its something that you can maintain. What do I mean by maintain?

Most people that start a typical diet (low carb, atkins, shake diets, low calorie, etc) cannot maintain that diet for an extended period of time. They go strong at first, but then they quit, and go back to their old ways. They lose weight, gain weight, lose weight, gain weight.

With the approach I have explained (daily exercise and a calorie deficit) you eat healthy meals, five times per day, and exercise. Both of these concepts are maintainable. This is the approach I have used for years, and I have not had the “yo-yo” effect of crazy notions to weight loss.

I’m sure others will disagree, I’m not a nutritionist, and I certainly don’t have all the answers, but this is what works for me. If you are insistent on a low calorie diet, you should at least know the risks. This is an article from Livestrong.com and Owen Pearson.

Risks of a Low Calorie Diet

Low-calorie diets are among the most common ways people try to lose weight. A low-calorie diet consists of a caloric intake of between 1,500 and 1,800 calories per day, while people on a very low calorie diet may consume as few as 800 calories per day, according to The Diet Channel website. Although a low-calorie diet may help some people lose weight, it also poses several risks. Check with your doctor before adopting a low-calorie diet for weight loss.

Gallstones.

According to the National Institutes of Health’s Weight Control Information Network, adhering to a low-calorie diet, especially a very low-calorie diet, carries the risk of gallstones. Gallstones, which are tiny, obstructive stones in the gall bladder, are common in obese women; however, the risk increases during rapid weight loss. The cholesterol that forms in the gall bladder may impede the organ’s ability to flush out bile. Gallstones may produce pain in the abdomen, between the shoulder blades, and behind the right shoulder.

Heart Disease.

Rapid weight loss through a low-calorie or very low-calorie diet can also affect the heart, according to Dr. James F. Balch, author of “Prescription for Nutritional Healing.” Because rapid weight loss raises cholesterol levels in the body, the veins and arteries may become blocked, forcing the heart to work harder than necessary to pump blood. This risk of heart disease may be as great as the risk of heart disease from obesity, notes Dr. Balch.

Other Side Effects.

Low calorie diets may also produce other side effects, according to the Diet Channel website. Dieters may experience nausea, constipation, diarrhea and fatigue. These side effects tend to diminish over time.

Rapid Weight Re-Gain.

Although a low-calorie or very low-calorie diet can facilitate weight loss, it is typically not sustainable. According to Dr. Balch, people who stray from these diets after losing weight typically gain back the lost pounds quickly. This is because these diets may cause changes in the thyroid gland, slowing the body’s metabolism. This not only facilitates rapid weight re-gain, it makes it more difficult for people to take the weight off again.

The original article can be read here. Other recommended reading while at LiveStrong.com:

What is a Low Calorie Diet?

Metabolism and the Low Calorie Diet

The Disadvantages of a Low Calorie Diet

If you need help with a meal plan that is healthy, maintainable, good for you, and actually tastes good, take a look at my Review for the Beachbody Custom Meal Planner. As always, I’m happy to help you, just don’t ask me to help you plan a fitness program that revolves around drinking two or three shakes a day and/or skipping workouts…. in the long run, those type of fitness/nutrition programs just don’t work.

Sugar Addiction Detox 101

Debra Pivko — Sat, 21 Jan 2012 22:54:52 +0000

Sugar, sweet sugar—a delightful minute on the tongue in exchange for what feels like a lifetime on the hips.

But weight gain isn’t the only consequence of eating too much sugar. Ready for the not-so-sweet truth?

Overconsumption of processed sugar can contribute to a number of conditions, including tooth decay, type 2 diabetes, hormonal imbalances, overgrowth of candida yeast, chronic fatigue, more severe PMS symptoms, anxiety—and yep, even wrinkles. On the other hand, if you start to cut sugar out of your diet, you can shed excess weight, increase your energy, improve your concentration, improve your moods, and possibly steer clear of diabetes. Ready to kick-start your sugar detox? To help you out, I’ll let you in on some reasons why we get addicted and how to read food labels for hidden sugars. I’ll also give you some tips on how to start your sugar detox so you’ll have a much better chance at living a long, vibrant, and disease-free life.

Why we crave sugar. According to AskDrSears.com, “Sweets trigger an increase in the hormone serotonin—a mood-elevating hormone. The body and brain get used to this higher level of serotonin and even depend on it for a sense of well-being. So when our serotonin level dips, (we dip) into the (sweets) to ‘correct’ the situation.” According to the Web site, sweets also “trigger the release of endorphins . . . the brain’s natural narcotics, helping you to relax when stressed.”

You’ve probably noticed that although sugar gives you an initial high (a rapid spike in your blood sugar), you crash several hours later, leaving you wanting more. It’s because sugar takes away more energy than it gives. Eventually, you find yourself exhausted, anxious, and moody. I know I’ve definitely experienced this crash too many times.

Is the sweet taste worth the unpleasant effects? Think gaining weight is the only negative effect of consuming too much sugar? Nancy Appleton, PhD, author of Lick the Sugar Habit, describes some surprising ways sugar intake can negatively affect your health:

Suppresses the immune system’s defenses against bacterial infections
Increases the risk of blood clots and strokes
Contributes to hyperactivity, anxiety, depression, and difficulty concentrating
Can lead to hypoglycemia, kidney damage, an elevation in harmful cholesterol, cardiovascular disease, and tooth decay
Helps speed the aging process, including wrinkles and gray hair

The list goes on . . .

Make the decision to detox from sugar. The first step in breaking a sugar addiction is making the decision to stop eating it completely for at least a few days to start to get it out of your system. While it’s usually best to make dietary changes gradually, sugar has the unique ability to inspire cravings that are refueled every time you give in to them. The only way to break the cycle is to stop feeding the fire. Then your cravings should subside substantially. Continue to resist large amounts of sugar and actively avoid situations that cue you to eat sweets. And whether you’re at work, at home, or at a party, just because a cookie is sitting out on a table in plain sight, that doesn’t mean you have to eat it.

Ask yourself why you’re eating sugar before you put it in your mouth. Are you eating out of habit? Because of circumstance? For a special occasion? Because everyone else is? Watch yourself like a lab rat. Begin to face your truth by keeping a food journal. I like to jot down what drives me to eat sugar, when I crave it, where I eat it, why I want it, and how I get it. For example, do you pop up out of your desk chair in search of cupcakes the second you hear people at the office singing “Happy Birthday”? Journaling can be helpful preparation for stomping out your sugar habit by making you aware of why you’re eating it.

Begin to eliminate sugar from your diet. For thousands of years, people ate whatever sugar occurred naturally in their diets, and it didn’t seem to be a problem; it was a treat. Registered dietician Becky Hand reports that the typical American now eats the equivalent of about 31 teaspoons (124 grams) of added sugar every day (about 25 percent of the average person’s daily caloric intake), and that sugar alone adds up to almost 500 extra calories each day! Our bodies simply weren’t designed to handle this massive load. The American Heart Association recommends that added sugar should be limited to no more than 6 to 7 percent of your total calories (not including naturally occurring sugars found in fruit and dairy products.) To put this in perspective, if you eat 1,200 calories a day, you should limit your intake to 21 grams of sugar per day. That’s the equivalent of about 6 ounces of low-fat fruit-flavored yogurt or one 8-ounce glass of orange juice.

To begin eliminating sugar from your regular diet, simply cut out foods with sugar, white flour, and high fructose corn syrup—including cakes, cookies, pastries, and most desserts. It’s okay to have a dessert or sugary snack on occasion, but make sure it’s not your main dish. Although sugar is generally found in desserts, added sugar can also be found in your main and side dishes, and even sauces. Look closely at the labels of processed foods, cereals, and sauces—like ketchup, barbecue sauce, spaghetti sauce, peanut butter, and dressings. You can usually find nutritious alternatives with less sugar that taste just as good.

If you’re a Team Beachbody^® Club member, you can get a personalized, balanced online meal plan to ensure that you’re getting the proper nutrition you need to meet your health goals. You can even use the food analyzer to search for the nutritional makeup of various foods, so you’ll know which ones are high in sugar and should be avoided.

Eliminate hidden sugar. As you begin to decode ingredient labels, it’s really important to know all the other words for sugar and sugar alcohols. Here’s a hint: Look for words that end in “-ose.”

Agave nectar/syrup
Cane juice crystals
Cane sugar
Caramel
Corn syrup
Corn syrup solids
Carob syrup
Dextrin
Dextrose
Fructose
Fruit juice concentrate (apple, grape, or pear)
Galactose
Glucose
High fructose corn syrup
Honey
Lactose
Maltose
Malt syrup
Molasses
Sorbitol
Sucrose

Trick your taste buds. Using spices and herbs can trick your taste buds into thinking you’re eating something sinfully sweet. Try adding cinnamon, ginger, nutmeg, vanilla, or other sugar-free flavors and spices to your coffee, cereals, or other dishes and drinks that could use an extra kick.

Eat a healthy breakfast. What you eat for breakfast will actually influence your food choices for the next 12 to 15 hours, and influence your energy levels, moods, and overall sense of well-being. Dr. Joe Klemczewski, PhD, explains that eating a healthy breakfast balanced between lean protein (like egg whites) and slower-digesting complex carbohydrates (like oatmeal) will help you have good energy throughout the day, stabilize your blood sugar, reduce cravings, and make wiser food choices. Typically, your blood sugar is at fasting levels when you wake up in the morning. If you start the day off with a muffin and a latte, you’re choosing to ride the roller coaster for the rest of the day. If, on the other hand, you begin your day with a veggie omelet and fruit or some oatmeal, you’re opting for a balance of foods that will be absorbed at a slower rate. Then you’ll have a steadier flow of blood sugar that’s far easier to keep balanced than if it were fueled by a muffin, a bagel, or a cup of coffee dosed with sugar and cream.

Eat throughout the day. The best way to avoid impulse eating when you’re overly hungry is to eat several small meals, spaced throughout the day. This will keep your blood sugar more stable than eating the traditional two or three large meals spaced farther apart from one another. Schedule your meals around your body’s needs rather than around your to-do list if you can. You’ll find it much easier to stop eating once you’re full; to make smart food choices from a rational, calm place; and to maintain even moods and energy levels. Eating balanced meals is essential for getting real satisfaction from what you eat and leaving cravings behind. For most people, this means approximately 50 percent of your meal should be vegetables or fruit, and the rest should be split between protein (beans, meat, dairy, etc.), grains, and a bit of oil or other fat. However, everyone’s a little different, and you should experiment to find what works best for you.

High-fiber foods fill you up—yet they bring less fat to the table, says Barbara J. Rolls, PhD, the Guthrie Chair in Nutrition at Pennsylvania State and author of The Volumetrics Weight Control Plan. Plus, eating high-fiber foods allows you to eat a higher volume of food while ingesting fewer calories. It’s a concept called “energy density”—the number of calories in a specified amount of food, Rolls explains. Some examples of energy-dense foods are: apples (skin on) and bananas, avocados, flax meal, and kidney beans.

Find alternatives for when you have a craving. Make sure you find alternative foods and activities that you actually enjoy. If they aren’t satisfying, you’ll eventually abandon them for your old habits. When I’m craving something sweet yet healthy, I usually go for either low-fat Chocolatey Cats Cookies (for People) from Trader Joe’s^® (only 9.9 grams of sugar per serving) or chocolate Shakeology^® (only 9 grams of sugar)—that’s not bad for a sweet treat. Yep, I’m a sucker for chocolate, but I can still enjoy the taste without overdosing on sugar!

10 Tips to Control Your Inner Christmas Cookie Monster

Robert Harden — Sat, 10 Dec 2011 20:23:01 +0000

YIKES! It’s Christmas time. Your Inner Cookie Monster is going to do everything possible to grab cookies, cakes, desserts, all of those tasty, sugar sweets.

They taste so good, but have no nutritional value whatsoever! What are you going to do? Give in? Gain weight over the Christmas break like everyone else? Or are you going to stand strong, resist temptation, and go hard core? Maybe somewhere in the middle, have some sweets in moderation? The decision is yours, and whatever decision you make will have its reward (if you resist) or its payback (if you give in). But if you just be smart, give just a little, use moderation, you’ll do just fine. A great big thanks to Mark Nelson for his 10 tips below.

10 Tips to Control Your Inner Christmas Cookie Monster

1. Treat yourself. Ever notice how denying yourself something only makes you want it more? According to researchers, dieters who were told not to even think about chocolate ate twice as many candies as people who weren’t. The solution? Have a taste instead of eating the whole treat—or make smart substitutions. Instead of Fritos®, have some edamame. Or trade a bowl of ice cream for an ice milk fudge bar.

2. Think 25 minutes into the future. It takes 12 minutes for a thin person’s brain to register that he or she has eaten. But it can take 25 minutes for an overweight person to know this. So set a timer, have a sensible meal, and know that 25 minutes after your first bite, you’ll feel a lot less hungry.

3. Skip the dip and gravy. Gravy is made of flour, salt, turkey fat, and broth. Do you really need all that? And dip? It’s just a lot of goo. You’re better off nibbling on fresh veggies. Besides, skipping these temptations will help you leave room for a little dessert.

4. Flip your script. So you slipped and ate two of Grandma’s killer chocolate chunk cookies. Rather than say, “I blew my diet, so why not just keep eating?” take a breath. Smile and say, “No big deal. I can stop now and still feel good about myself.”

5. Sleep to avoid holiday stress. You know the holidays are hectic. So give yourself a chance to heal. Studies show that when you’re sleep-deprived, the stress hormone cortisol is released at a higher level. This can help you feel hungry even when you’re full. And who needs that?

6. Say no to the ‘nog. Eggnog, that is. An 8-ounce serving contains 343 fatty, high-carb calories. And that’s without the rum. Think about how long it’d take to burn off all those calories, and saying no to the ‘nog gets easy.

7. Walk and talk. It’s harder to fill your mouth with sweets and carbs when you’re talking. Well, OK, a little harder. But it’s worth it, because you’ll be the life of the party. And that can help keep you from eating everything on the buffet.

8. Work out. Bet you didn’t see that one coming. Sure, it’s a crazy time of year. But if you think of your workout as an essential way to stay grounded, you’ll do it. And here’s a hint that will give you more time to fit in your workout.

9. Shop online. With all you have to do, stay home instead. Eat healthy things you have in the fridge instead of grabbing fast food or sweets. Put on holiday music (if you must), and save your energy for a good sweat-soaked workout. Beachbody has some gift cards for all the fitness fanatics on your list.

10. Try tag-team weight control. See if you and a friend can look out for each other. If one of you begins to blow your diet, a little friendly peer pressure can help you step back from the cookie. If you don’t want to burden a friend with this job, try a RISK-FREE 30-Day Team Beachbody Club VIP Pass. Team Beachbody Club members reach their health and fitness goals 3 times faster than people who don’t join, partly because online peer support helps them keep going with their diet and exercise programs.

Now’s the time to plan ahead.

Remember that a holiday is just a day. You don’t really want to undo weeks of sensible eating with a day of crazed eating, do you? And remember, even if you give in for 24 hours, it’s not the end of the world. Just take a breath and think when you’re within striking distance of holiday goodies. Trying these helpful tips can help you keep your inner Cookie Monster under control.

If you enjoyed this article or found it helpful, please share it on Facebook, or using any of the links below. We’d love to see you on our fanpage as well.

Happy holidays!

Your 10-Point Plan for Holiday Diet Success

Steve Edwards — Sun, 04 Dec 2011 22:32:27 +0000

Good ol’ “holiday cheer” doesn’t always leave you feeling cheerful, especially when you can’t fit into your little black dress or fancy-occasion suit for your upcoming holiday parties, and especially for New Year’s Eve. Here’s a simple 10-step plan to help you enjoy all your holiday events while you begin planning how to make your coming New Year something to celebrate. Let’s start with the big picture, then count down toward a healthy New Year.

10. Visualize. This first step won’t take long. In fact, do it right now, before reading step 9. Close your eyes for a moment and visualize yourself in a place you want to be sometime next year. This is a fantasy, so make it a good one. Imagine looking and feeling a way you’ve always dreamed of. Now hold on to that vision.

9. Target an event for next year. Think of something to focus on as a day for looking and/or feeling and/or performing your best. It can be anything from a class reunion to a triathlon to a trip to Cancun. Your goal is to find something to look forward to that will motivate you to improve between now and then.

8. Plan a training program. Begin by finding a monthly calendar and figure out how much time you have until your event. Next, make a loose training program. You don’t have to decide exactly what to do right now. Maybe start with progress you’d like to make each month leading to the event. Then pick an exercise program (or series of programs) that’ll help you achieve your goals over that time. Be realistic. It might be difficult for you to focus on exercise and diet during the holidays, so you might want to schedule yourself a bit of flexibility for now. At this point, your aim is to plant a seed in your mind to keep you focused on a bigger goal as you go through the holidays. This little extra bit of motivation will help you keep your holidays from becoming one long binge.

7. It’s better to give than to receive. It’s time to get busy. You’ve planted an image of success in your mind and on paper. Now you’ve got to get practical. Just how are you supposed to stick with an exercise program when temptation looms around every corner? Start by becoming proactive about this holiday season. Become a giver. Instead of letting the festivities come to you, where you’ll have little control over them, plan them yourself. Organize your Thanksgiving dinner, help out with the company Christmas party, or plan your friends’ New Year’s get-together. If you’re the organizer, you have a lot more control over the relative healthiness of the event. You must be reasonable, of course. You won’t get the gig again if you turn Thanksgiving dinner into a tofu-and-broccoli Zen-fest, but being in charge allows you to make healthy options available. Plus you’ll be busy, which’ll leave you less time for indulging.

6. Learn to cook. The easiest way to eat healthily is to cook food yourself, because that way you know exactly what’s in it. There’s a wealth of information out there about healthy cooking. Once you start, you might find that it’s easier than you ever imagined to cook decadently tasty yet healthy meals.

5. Plan to snack. Let’s face it, over the next month your workplace is going to be filled with temptation. Willpower alone might not be enough. Since the easiest way to avoid these things is to be full, plan to snack throughout your day. Head to the market and fill your cart with healthy snacking options like fruit and raw veggies. Okay, this probably sounds boring, but these foods are loaded with fiber and have very few calories, so they’ll fill you up without filling you out. A large apple has about the same number of calories as a tiny square of chocolate. By munching on fruits and veggies all day, you’ll keep your stomach full, which will help make you far less likely to dig into the Christmas cookies. And if or when you do choose to indulge a bit, it’ll be far, far easier not to overdo it.

4. Drink water all day long. Another way to ensure that your stomach feels full when workplace temptations present themselves is to drink one glass of water every hour during your workday. This won’t just help you resist treats—it’ll also keep you hydrated, which will help reduce the effects of that aprés-work holiday “cheer,” alcohol.

3. Rise and shine! Begin each day with a few minutes devoted to yourself. Lie in bed, breathe, visualize, and contemplate your goals. By focusing each morning on something you really want, you’ll get out of bed with a better outlook on the day. Then you’ll be more apt to make positive choices throughout your day.

2. How to eat your holiday meals. You’re almost certainly going to overeat, but here are a few rules you can follow to stack the odds in favor of your figure:

Drink a large glass of water 30 minutes prior to the meal.
Begin with a salad. Go light on the dressing, and eat as much as you can. You probably see a pattern but, again, water and fiber are going to fill space in your stomach and make it much harder to overeat.
Don’t be shy. These meals were meant to be social and the more you talk and listen, the less you’ll eat. Have you ever had a meal where you’ve been so involved in a conversation that you’ve forgotten to eat? Try making this your goal.

1. What to do if you blow it. Because at some point, we all do. And you know what? It just doesn’t matter. If we were perfect, life would be boring, right? Anyway, one day isn’t going to hurt you. What you need to avoid is one day turning into two, then three, and so on. So on those days when you’ve backslid, try this nighttime ritual that’ll have those little gaps in your willpower filled in before you wake up:

Have a cup of herbal tea or drink a glass of water before bed. Herbal tea is great. It’s both hydrating and calming. If you’ve been drinking alcohol and fear a hangover, take vitamins and drink some electrolytes (P90X Results and Recovery Formula works well). Don’t worry about calories at this point. Offsetting the effects of alcohol is more important. The most common effects of a hangover result from dehydration and lack of sleep. You need nutrients and water to fight these off.
Stretch. A few minutes of slow and easy stretching will relax you and help you begin the process of recovering from the day’s activities. A scant 2 minutes is a million times better than no minutes.
Relax and reflect. Lie in bed, focus on relaxed breathing, and take a minute to reflect on yourself and your future—then let it go. Don’t think too much. You don’t want to get excited, because you might lose your ability to sleep. You just want to center your thoughts and get them away from any negative associations with having “blown it.” Tomorrow, as Scarlett O’Hara famously said, is another day.

20 Secrets to Fitness Success

Robert Harden — Fri, 18 Nov 2011 17:01:03 +0000

If you are looking to the secrets of obtaining your fitness, health and nutritional goals, then look no further than this 20 tips, hints, suggestions, to reaching your goals. Not an end all, cure all list… but if you can get follow these, you are well on your way! Special thanks to Chalene Johnson of Turbo Fire fame for providing these!

1. Keep a water bottle with you at all times and drink from it often.Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.

2. Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!

3. Eat well-balanced meals and remember that excess calories, even if they’re from food that’s fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!

4. Limit caffeine and exposure to even secondhand smoke.

5. Focus on short-term fitness goals with an emphasis on completing daily exercise.

6. Keep a daily log of what you’re actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid’s sandwich there, and ALL of your snacking.

7. Enjoy an occasional (once a week) “unhealthy” treat, but never an unhealthy week or unhealthy vacation.

8. Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who’s sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!

9. Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.

10. Subscribe to fitness magazines to keep focused on health as an overall way of life.

11. Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.

12. Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you’re eating right, exercise will fuel your energy level!

13. Don’t compare your body to others’. Instead, work to be your personal best.

14. If your diet is unbalanced, take daily vitamin and mineral supplements for total health.

15. Work to take your exercise to new levels of intensity.

16. Create an exercise schedule the day before instead of leaving it to chance or waiting to “find” the time. If our last three Presidents of the United States can make time to work out every day, you can make time too!

17. Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.

18. Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you’re working out, if you’re consuming too many calories, you’ll never see the muscles that lie beneath layers of fatty tissue.

19. Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.

20. Limit alcohol intake to special occasions.

Is Shakeology Too Expensive? Maybe, Maybe Not. You Decide.

Robert Harden — Thu, 27 Oct 2011 16:12:15 +0000

I wanted to take a moment to talk to you about Shakeology, and whether or not Shakeology is too expensive.

I’m going to spend very little time trying to convince you why you should pay for Shakeology. Instead, I’m going to spend more time on why I pay for Shakeology, and have been doing so for the last two years.

Simply google “Shakeology Expensive” and you’ll get 153,000 responses. That’s as of today’s date, and I’m sure it will continue to grow. If you took the time to read some of these posts, you would find that most of those people are actually drinking Shakeology daily, and recommending Shakeology to you. That’s a lot of people recommending the product.

You should also know that Shakeology is the #1 supplement sold by Beachbody. And for good reason. I’ve included some videos in this post, the first two are excellent videos that go into more detail on why Shakeology is so good for you.

Here’s my take on Shakeology. I’m a busy guy, and I have little time or patience for putting together a meal. This is one less meal per day that I have to prepare. I drink the chocolate flavor on a daily basis, usually with natural peanut butter. Tastes like, YEP… chocolate and peanut butter.

I hate to prepare veggies. I don’t mind veggies as much as I hate to prepare them. Such a hassle. The idea of getting a full days supply of veggies in a Reese’s Peanut Butter tasting shake APPEALS to me. So now I get the benefit of getting all the nutritional benefits of a veggies, and a lot more, in one shake. So forgive me if I don’t chop up a head of broccoli, and steam it, or whatever at supper time. I bet you can probably examine your daily meal plan, and realize that you are missing out on the recommended amounts of veggies.

I love LOVE love my family. My kids are the best. I want to do anything and everything to live as long as possible, to watch them grow, to see what they become, and maybe some day have grandchildren. My single most motivating factor in my health and fitness are my kids. I exercise to be fit and healthy, I don’t want to be a “sideline” dad. I can play on the playground as long as they can. The second equation to health and fitness is nutrition. While it doesn’t just end with Shakeology. It does start there. I watch my calories, I watch my sugar, my carbs, my protein, everything is factored in. Shakeology has shown to reduce cholesterol, improve energy, improve digestion, is low on the glycemic index, helps to lower cardiovascular risk, AND is packed with antioxidants, 23 vitamins and minerals, protein, digestive enzymes, essential amino acids, and helps me control my weight. Bottom line: This seems like a great way to maintain nutritional health.

Now in the beginning, I too struggled with price. But as a Beachbody coach, I felt that it was important for me to try this product, out of fairness to my customers. I will never recommend a product that I am not personally “a fan” of. So I started on Shakeology. I personally decided that I didn’t like Greenberry as much as Chocolate. But yet, I have had many customers say they like Greenberry. So I started drinking Shakeology on a regular basis, and after several months, I canceled my Home Direct order. (I decided on the autoship Home Direct option for the free shipping). It wasn’t because I didn’t like the taste, or that I didn’t believe in the product. It was simply money. I went without Shakeology for a few months, but I can tell you, I just didn’t feel as good. I knew I was missing out on nutrition, and I knew that was affecting my overall performance, and it came right down to: How much do I value my health? I knew that Shakeology could fill in that nutritional gap, I made a personal decision to start my autoship again, and this was two years ago, and I have been on Shakeology ever since. I’m a fan. I will always be a fan, and that’s why I recommend it for you.

Now that doesn’t change the price. Shakeology didn’t go on SALE, and that’s not why I decided to resume my autoship. Shakeology is hands down the healthiest meal of the day, and for good reason. That’s actually THE reason Shakeology costs what it does. It’s not the healthiest meal of the day for nothing. It’s the highest quality meal replacement shake on the market. So Shakeology still had an expense. But is Shakeology too expensive? That was my big set back, and I was the only one that could get me past that set back. If you’re reading this article, I would assume this is a big set back for you too. Well, nothing I say will change that. But let me tell you what helped me. After tons of research, I was convinced that Shakeology was worth the expense, especially considering all the nutritional and health benefits of the shake. But I had to convince myself, that part of me that said, “Are you really going to spend $4 dollars a day on Shakeology?” Here’s what I did:

First, let’s address the price tag. I had to change my way of thinking, and so do you. When you buy a $5 value meal at McDonald’s, you don’t think about the price. When you buy a $4 Starbucks coffee, or energy drink at a gas station, you don’t think about price. When you buy donuts on a Saturday morning, you don’t think about price. Not to mention, all of those things are crap. They do NOTHING for your health, and have no nutritional value whatsoever. So why do we hesitate on the $4 for Shakeology that is jam packed with nutritional value. We have to change our way of thinking. Sure you don’t notice the $5 here, and the few bucks there, but its adding up. I think when we look at the month supply, 30 MEALS, and see a price tag of $119, we second guess ourselves. But its a month supply! Take it off your grocery money, after all, its 30 less meals you have to buy. Maybe you don’t think you spend $119 on junk food per month, maybe you don’t. But chalk the rest up for being healthy. Because I guarantee, you’ll feel better, go to the doctor less, and live longer. That is worth the price in my book, and in the long run, you SAVE big time!

Second, I decided that I could cut out some of the other miscellaneous crappy supplements out of my cupboard. So that statement right there tells you something. Shakeology is on my “Must Have” list. And as such, I cut out the supplements that were on my “Would Like to Have” list. My Must Have List: Activit Multi-Vitamins, Shakeology, Protein, Creatine, P90X Recovery Formula, and a Pre-Workout Formula (like Jack3d). Everything else is secondary and only if my budget allows.

What could you cut from your daily or monthly budget that would off set your expense? First of all, if you’re thinking about Shakeology, then nutrition, or the “idea” of improving your nutrition must be on your mind. So you can cut things like fast food. You don’t need that type of food anyway. Cut out pop, diet drinks, and wasted empty calories those things bring. Cut our junk food from your grocery list. No ice cream, cake, cookies, chips, JUNK. Cut out some of your frivolous spending. You know you have some wasted dollars floating around that you can cut back on. But please don’t misunderstand me. I’m not telling you how to spend your money, or budget your money. I’m simply asking you, How important is your health? When you’re feeling great, no worries right? But what about when you get sick, or you hear about a friend getting sick, or life altering disease. That’s when you vow to make changes. Let’s be proactive here. Bottom line: Don’t let the expense stop you, when you know that there are things you can do to make your health a priority, and it should be. Most of you have been to a grocery store lately too. Prices are expensive there too.

Last thing. Shakeology has a money back guarantee. CRAZY. I mean think about it. Do you know ANYONE, ANY STORE, that will let you consume the entire product, and then give you your money back? This is what Beachbody offers. You order a month supply, and if you so decide, you can send it back and get a full refund. Somebody find me another consumable product company out there that does that. Anyone? Bueller? Take that into consideration when shopping other meal replacements too!

Okay, I’ve rambled enough, I’ve got some videos below to help you get more educated on the product should you need more research, (not to mention a ton of blog posts), but if you decide to try Shakeology, remember the guarantee. Awesome. Oh….. and my health. Never felt better… in my life. I’m stronger now than ever, and I can’t remember the last time I missed a day of work due to the common cold, flu, sickness, etc. Do I give all the credit to Shakeology? Of course not. A good exercise program, a healthy diet, Shakeology, and most of all, God’s Blessings.

Should you decide you want to try Shakeology. I have several smaller packages for you to try, starting at $7. But honestly, this should only be for those of you that are curious about the taste. Chocolate is my favorite. You can also order a full 30 day supply at this link too. Here’s a secret. Go to my affiliate link with Beachbody. Order a 30 day supply on autoship (home direct). This starts you on automatic monthly shipments and payments. The great thing about autoship is free shipping. Each month and every month, plus two free gifts. You can check those out at this link too. But here’s the cool part. You try it for 30 days, and if you don’t like it. You simply call Beachbody at 800-470-7870, and cancel before the 30th day. Beachbody will cancel the autoship, and refund the money. But they don’t refund shipping, but that’s why you started with the autoship. :) Free shipping, and you tried Shakeology for absolutely free. But I’m guessing, you’re gonna love it, like I do, and the rest is history. Improved health and nutrition, longer life, and weight loss! Plus, by ordering from my affiliate link, or even here at my store, I am here to help, and that’s free too!

Shakeology and P90X

Steve Edwards — Fri, 21 Oct 2011 16:48:56 +0000

The whole Beachbody^® community is buzzing about Shakeology^® and all the great health benefits it provides. Now Steve Edwards answers your questions about how best to incorporate Shakeology into your P90X^® regimen.

Can Shakeology replace one of my meals in the P90X nutrition plan?

I’d hope so, given that it’s a meal replacement shake! But seriously, Xers do have a different nutritional equation to consider than most other people do. Generally, meal replacement shakes are designed so you drink one of them instead of eating a meal to help you lose weight. Of course, Shakeology fits into this mold just fine. In fact, given how nutrient-dense it is, I’d say it’s better than anything on the market. And even though it contains an entire day’s worth of many nutrients, it’s still only 140 to 150 calories.

Aren’t most of the meals in the P90X nutrition plan in the 400 to 500 calorie range?

Exactly. And it won’t serve the average Xer well to cut out calories. This is because as you get fitter, your nutritional requirements change along with your body composition. When you first start to exercise, you can lose weight just by restricting your caloric intake. But as you gain muscle, you need to eat more to continue losing weight, and this is often a lot more than you ate when you first began losing weight—sometimes it’s more than double. If you eat too little during P90X, your weight loss can plateau, along with your ability to do the workouts.

This is why we give you a lot of smoothie recipes and options. Shakeology, like many other meal replacement shakes, can be a component of something larger. For meals, we suggest adding more calories from healthy fat sources, like nut butters (almonds, cashews, etc.), along with more standard smoothie-like ingredients, like fruit. Doing this not only brings your calories into line with your diet plan, but also helps you balance your meals so they digest more slowly, like ordinary meals generally do.

I’m doing the portion approach in P90X. What block(s) could Shakeology replace?

The portion plan is basically little chunks of macronutrients portioned out to help you easily balance your diet. Shakeology is equal parts carbs and protein, with almost no fat. So Shakeology can replace one block of protein and one block of carbs.

Can Shakeology replace one of the snacks in the P90X nutrition plan?

Shakeology is an incredibly nutrient-rich snack, a perfect snack for Xers. Again, because it doesn’t have much fat, its nutrients are put to use very quickly by your body. This makes it an ideal pick-me-up snack when you’re on the go. It’s better, in fact, than a lot of energy drinks. While something like Red Bull^® might give you more up-front punch, Shakeology will give you sustained energy because it’s providing nutrients your body needs to get things done, and it has a low glycemic impact, which helps keep blood sugar levels stable.

Shakeology’s macronutrient ratio splits the difference among sports drink, protein shake, and recovery drink, but it can substitute for any or all of them, because it also has an excellent micronutrient profile. Most people are focused only on macronutrients (proteins, fats, and carbs), but macronutrients are only part of your nutritional equation. Micronutrients are things like phytonutrients, adaptogens, and other scientific-sounding stuff. While we refer to these as “micro,” nutritionally, they’re anything but small. Many of them are absolutely essential for a healthy life. Shakeology speeds these micronutrients into your system, which enables you to perform better.

Why don’t we hear more about the importance of micronutrients?

Not to dwell too much on conspiracy theories, but “Big Food,” as we call the American food industry, doesn’t want us focusing on micronutrients because most of them have been destroyed in many of the foods we eat, killed by things like processing and pasteurization. These processed foods are then sprinkled with what have been lobbied to be “important” ingredients, but which in reality barely provide enough nutrition for basic survival, as opposed to thriving. As you can observe by watching the American population grow “larger,” this is leading to all sorts of problems.

In nature, of course, food doesn’t come packaged and processed and robbed of vital nutrients that make it good for us. It has a balance of nutrients that help sustain life. It’s possible for food scientists to recreate this balance in processed foods, but this is expensive. Essentially, if it doesn’t fit the numbers, shareholders don’t want to see it happen. So the Big Food corporations make cheap food and keep us in the dark about nutrition. This is exactly why we’re in the predicament we’re in today, with obesity and poor health, because it’s much cheaper to make calorie-rich, nutrient-poor food than it is to produce natural food.

This is why Shakeology has been designed the way it has. There isn’t any one food in nature that has all the micronutrients we need to fill the nutritional gaps in our diets—that’s why we need to eat a variety of foods. But most of us don’t do that. So at its core, this is what Shakeology is doing—filling in our nutritional gaps.

Can Shakeology substitute for P90X^® Results and Recovery Formula^®?

It’s not an exact swap, but you could do a lot worse. When you’re training very hard, like those times when your body is shaking—during, say, P90X Chest & Back—Results and Recovery Formula is better because your body is “bonking”; it’s essentially run out of glycogen, or blood sugar. Any time you’re in this state, the more quickly you can recharge your glycogen, the less damage you’ll do to your muscle cells, and the faster you’ll recover. It’s the one and only time sugar is a preferred nutrient in your diet.

Shakeology doesn’t have nearly as much sugar as Results and Recovery Formula does. Shakeology only has a little, for nutrient transport. But because Shakeology’s other ingredients also support your digestive processes, it helps you assimilate nutrients more rapidly. The latest science showing that a small amount of protein can “piggyback” on sugar, helping your body put the protein to use more rapidly, during or after exercise, holds true for Shakeology. It’s not as effective as a Results and Recovery Formula for your hardest workouts, but at any other time, it’s pretty darn good.

How’s Shakeology as a protein shake?

Shakeology has an ample amount of protein. While many protein shakes on the market may have more grams of protein, the type of protein they use often digests so slowly you can’t drink them when you’re active. Shakeology uses whey protein, which is one of the most (if not the most) bioavailable sources of protein. That means it absorbs more quickly into the system than other proteins do. Most proteins, especially when you get them in a whole food, take forever to digest. This means that eating protein right before, during, or right after exercise is generally a waste, because your body is using energy to digest something that won’t help you for hours, energy that it could be using to enhance your workout or recovery. But when you combine whey protein along with Shakeology’s other nutrients, you have a high-protein shake that can fit into many different nutritional slots in your day, something a standard protein drink can’t do.

Should I still bother taking P90X^® Peak Health Formula or ActiVit^® multivitamins if I’m drinking Shakeology every day?

We get the vitamin question a lot, because Shakeology has so many vitamins in it already. However, using my previous example involving processed foods, on any given day, most of us only get a fraction of the nutrients we should be consuming, even when we’re eating more calories than we should. This is exactly why we have vitamin supplements in the first place. Throw exercise into the equation, which accelerates your body’s usage of nutrients, and you can see why we recommend so many times the recommended daily allowance* (RDA) for certain vitamins and minerals.

For an average person, Shakeology might eliminate the need for a multivitamin. But if you remember the movie Supersize Me, you may recall that the average American takes about 600 steps a day—which isn’t even your warm-up for a P90X workout! No one doing a Beachbody program is average. Xers, especially, are advised to take additional vitamin supplements.

It’s also great to take your supplements along with Shakeology because they’ll digest more easily with help from Shakeology’s digestive enzymes and whole-food sources of nutrients. One of the limiting factors with supplements is how well (or not so well) your body can assimilate them. Adding them to something you know your digestive system can break down easily is a plus.

It’s important to mention two other variables here as well. First, many—if not most—of our customers are trying to lose weight. This requires reducing caloric intake while adding exercise, which increases nutrient requirements. Starting to see an equation where multivitamins and supplements make sense? The body can be a complex organism, but this comes down to simple math. The key to losing weight isn’t just reducing calories; it’s also finding a way to reduce your caloric intake and still get enough nutrients to keep you body functioning at its highest level. To do this, you need to seek out nutrient-dense foods. As I said before, you’d be hard-pressed to find something else that’s as nutrient-dense as Shakeology.

Then there’s the RDA, which is the “recommended daily allowance” for everybody. Imagine one nutritional number for every person on the planet, from a 100-pound computer programmer who sits all day to a 350-pound NFL lineman. How absurd is that? Anybody who’s doing P90X is no longer an average individual. So chances are the RDA won’t fit the bill if you want your body to perform as well as it can.

When’s the best time to drink Shakeology during a P90X day?

One of the beautiful things about Shakeology is how versatile it is. Because it helps you digest anything you consume along with it, there isn’t really a wrong time to have it. Ideally, its best slot in an Xer’s day is as a pre-workout snack, taken about 1 hour prior to your warm-up. Then your workout will help you get the most out of Shakeology, and the Shakeology will help you during the latter part of your workout, especially if your glycogen stores have been depleted slightly. Shakeology can also be effective pre-workout, post-workout, or any time during the day when your energy’s flagging and you need a pick-me-up. Or you can make Shakeology smoothies and simply replace your meals. Basically, you can’t go wrong.

Is there anything else you’d like to add about Shakeology?

Price holds a lot of people back, and I can understand that on the surface, Shakeology might look expensive. We tend to look at foods in a cost-to-calorie ratio, instead of a cost-to-nutrient ratio. Sure, you can buy a Big Gulp^® and you get 800 calories for a dollar (or something like that). But what good are they? There are no micronutrients. They’re full of man-made sugar, chemicals, and the by-products of genetically modified corn and soy production—no nutrition whatsoever. Whereas if you tried to assemble all the nutrients in Shakeology independently, you’d have to spend 40 bucks.

If you’re serious about your health, you should consider what you spend your money on. People drop 3 to 4 bucks a day on things that are a detriment to their health without batting an eye. We’re talking the retail price of a latte or a smoothie, or any number of things that are even less healthy. The consumer is essentially at war with a bunch of corporations that seem to be trying to poison them to make a quick buck. The obesity trend will only end when we take some responsibility for our health and begin to make better food choices.

Transform Your Favorite Foods into Muscle Building Fuel

Robert Harden — Mon, 17 Oct 2011 22:46:52 +0000

Article By: Maureen Callahan.

It’s a battle royale, with cheese. In one corner of your mind, there’s the satisfaction of that trim, hard body you’ve built. In the other, there’s the hamburger—juicy, tasty, covered with a blanket of melted Cheddar. Or maybe your struggle is against nachos. Or crispy fish and chips. Or pizza. Hard to believe there ever was a time when mankind could be seduced by an apple, isn’t it?

To avoid temptation, you could wire your refrigerator to deliver a shock every time you open the door. Or you could continue eating pizza, nachos, burgers—all of your favorite comfort foods—without guilt. It can be done. With a few easy tweaks, just about any food can be transformed into good stuff that satisfies your nutritional needs, your tastebuds, and even your nostalgic cravings. Make your comfort foods this way and you’ll have our blessing to pig out.

Burger

What’s so bad?: Ground beef is shot through with fat, and that white-bread bun offers little but rapidly digested simple sugars.

Make it better: Start with extra-lean ground beef—if you don’t overcook it, it’ll taste great. Chop up some onions and thawed frozen spinach and mix them into the beef. The vegetables add vitamins and replace some of the moisture lost when you switched to leaner ground beef. Better yet, build those burgers with grass-fed beef or lean ground buffalo, at roughly 4 grams (g) of fat per 4 ounces. Researchers at Purdue University found that wild game and grass-fed meats have higher levels of good-for-the-brain and good-for-the-heart omega-3 fatty acids. Top it all off with a whole-wheat bun for some fiber.

You lose: 6 g saturated fat

You gain: Allicin, 47 micrograms (mcg) beta-carotene, 5 g fiber

Breakfast Sausage-and-Egg Biscuit

What’s so bad?: The sausage patty is fatty (about 10 g per puck), and the biscuit is nearly devoid of nutrition yet contains 8 g fat.

Make it better: Do this yourself—it takes 3 minutes, about the time you’d sit in the drive-thru lane. Beat an egg in a small bowl and nuke it for 1 to 2 minutes. Top it with warmed-up Canadian bacon—a great precooked source of lean protein with only 2 g fat—and slide it into a whole-wheat English muffin. And have it with a glass of grapefruit juice (good luck finding that at McDonald’s) instead of OJ. Drinking grapefruit juice before a meal helps decrease insulin levels and promote weight loss, according to research from the Scripps Clinic in San Diego.

You lose: 4 g saturated fat

You gain: 6 g protein, 4 g fiber, 94 milligrams (mg) vitamin C

Grilled Cheese Sandwich

What’s so bad?: The 18 g saturated fat you take in from the butter and slabs of oily cheese. And the white bread is pointless.

Make it better: Use whole-wheat bread with part-skim mozzarella in between. Crisp it in a skillet moistened with a little olive oil. Losing the finger-licking buttery bliss is worth it. A recent study in the Journal of the American Medical Association found that an olive oil-rich diet can drop your chances of dying of cancer or heart disease by 23 percent. To protect your prostate, add a couple of lycopene-packed tomato slices. Likely to work late? Throw in a slice or two of lean ham. That will jack up the protein count, keeping your appetite in check.

You lose: 10 g saturated fat

You gain: 11 g protein, 5 g fiber, 1,000 mcg lycopene

Pizza

What’s so bad?: Oil-pooling pepperoni, to start. Then a huge calorie count that comes mainly from simple carbs and saturated fat.

Make it better: Opt for a thin crust (fewer refined-flour carbs), use half the cheese, and replace the pepperoni or sausage with chicken breast, a lean protein that has just 1 g fat per ounce. (A little barbecue sauce is okay. Great, in fact.) The chicken gives you more muscle-building protein and a ratio of protein to fat that better satisfies the appetite. Add some sliced onions and peppers to rack up a little fiber and some immune-boosting allicin.

You lose: 10 g saturated fat

You gain: Allicin, fiber, twice the protein

Fish and Chips

What’s so bad?: There’s fat everywhere—the breaded and fried fish, the greasy potatoes, and the creamy coleslaw.

Make it better: You love the crunchy crispiness, right? Try pan-seared salmon—it’ll crisp up real nice—for a healthy dose of cholesterol-lowering omega-3 fats and a potential brain boost. A new UCLA study on mice suggests that DHA, one of the fats found in high levels in fish like salmon, helps repair memory damage caused by Alzheimer’s disease. Roasted potato wedges sprayed with a little olive oil are infinitely better than fat-soaked fried “chips.” Grab a bag of finely chopped coleslaw makings at the grocery store and use either low-fat mayonnaise or, better yet, a tangy vinegar-and-oil dressing.

You lose: 8 g saturated fat

You gain: 4 g omega-3 fats

Nachos

What’s so bad?: Just 13 ordinary corn chips contains 120 calories and 6 g fat, and you haven’t yet ladled on the electric-orange cheese product, the greasy spiced hamburger mixture, or the sour cream. Do that and you’re hoisting 26 g saturated fat into your mouth. Add thirst-inducing pickled jalapeño-pepper slices and you’re getting a day’s worth of sodium in this 1,129-calorie pile.

Make it better: Start with baked corn chips (less fat), add cooked pinto beans for fiber, and use reduced-fat sharp Cheddar and lean ground round. Top with cancer-fighting diced tomatoes (for lycopene) and diced fresh jalapeño pepper—it has no added salt but still delivers plenty of kick. The whole concoction is leaner, tastier, and way better for you. Go ahead, have some more.

You lose: 677 calories, 22 g saturated fat, 2,500 mg sodium

You gain: 14 g fiber, 2,300 mcg lycopene

7 Foods That Make You Smarter

Suzy Buglewicz — Mon, 19 Sep 2011 17:51:16 +0000

If the new school year has you scrambling for tips on how to help your kids do better in class, or if you’re looking for ways to increase your own productivity, start by examining your diet. Studies have shown that certain foods serve as fuel for our brains, helping us increase concentration and memory function—they’ve even been shown to help slow down the mind’s natural aging process. The next time you really need to stay alert or pay attention, try to eat more of these 7 foods that have been shown to help improve brain function and increase our ability to focus. Combine this practice with other good habits, like working out to your favorite Beachbody® DVD (mine’s Chalene Johnson’s Turbo Jam), and you’ll soon find yourself at the head of the class—at any age.

1. Spinach.

At only 40 calories a cup, a serving of spinach contains almost half your daily requirement of folic acid, an essential nutrient for cell growth, blood production, and preventing memory loss. And spinach is one of the most nutrient-dense foods available—just 1 cup of spinach also contains all your body’s daily requirements of vitamins A and K, plus most of the folate and manganese you need each day too. These nutrients improve brain function and slow down the effects of premature aging by helping to prevent the negative effects of oxidation on the brain. Spinach is also rich in iron, as well as lutein, which helps promote healthy eyesight.

Smart Tip: Try losing the iceberg lettuce and adding spinach leaves instead to your next dinner salad—or add fresh spinach to an omelet!

2. Oatmeal.

As a good source of insoluble fiber, oatmeal provides a stable energy that helps your brain maintain consistent focus and concentration. Eating oatmeal can also slow down the digestion of starch, reducing the frequent spikes in blood sugar that can often occur after a big meal. The iron, magnesium, and zinc in oatmeal encourage cell growth and can help rev up the metabolism and regulate blood sugar. To get oatmeal’s maximum nutritional benefits, avoid the pre-flavored instant packets, which are loaded with sugar, and stick with the plain, slower-cooking kind—it still cooks up in the microwave in just 2 or 3 minutes.

Smart Tip: Turn up oatmeal’s flavor naturally by preparing it with low-fat or nonfat milk and topping it with fresh blueberries or banana slices.

3. Fish.

Many studies have shown that eating oily fish rich in omega-3 fatty acids can help boost memory, concentration, and mental acuity. Omega-3 acids also appear to strengthen the brain’s synapses that are directly related to learning and memorization. And if that’s not reason enough to eat more fish, the omega-3 fatty acids also help slow down cognitive decline.

Smart Tip: When choosing fish, watch mercury levels, and consider wild salmon, albacore tuna, and mackerel, which all contain omega-3s with minimal environmental contaminants.

4. Walnuts.

Eating just a handful of these nuts every day can help prevent the decline of cognitive and motor function, increase brain resiliency, and improve cell function. Walnuts are loaded with protein and omega-3 fatty acids that help balance the unstable neurotransmitters that can contribute to depression and mood swings.

Smart Tip: Sprinkle a handful of chopped walnuts on salads, or fill a travel container for a healthy on-the-go snack. You’ll feel full longer, reducing the temptation to binge between meals.

5. Berries.

Many types of berries, especially blueberries and strawberries, contain flavonoids, which have been linked to brain cell growth and improved memory. Berries with the darkest, richest colors generally offer the most nutritional value. Eat the real thing to reap the benefits, and avoid anything that contains “berry flavoring.” The antioxidants, vitamin C, and anti-inflammatory properties in berries have been shown to help preserve brain function and can be a helpful factor in battling the onset of dementia.

Smart Tip: Sprinkle berries on salads, cereal, or yogurt, or make yourself a fresh berry fruit smoothie.

6. Yogurt.

Widely known as a top calcium source for bone development and strength, yogurt also contains enough protein and carbohydrates in just one serving to help keep both the body and the brain energized throughout the day. Yogurt also contains amino acids that can encourage the production of neurotransmitters, and enough vitamin B to contribute—along with the protein—to the growth of brain tissue, while helping to slow down the aging process.

Smart Tip: Eat yogurt topped with berries for breakfast or lunch, or if you’re having a salad, nix the bottled dressing and make your own by mixing a quarter of a cup of plain nonfat or low-fat yogurt with fresh herbs.

7. Eggs.

These low-calorie, nutrient-dense wonders are rich in protein as well as choline, an important nutrient that helps regulate the brain and nervous system by acting as a messenger between muscles and nerves. If you’ve been avoiding eggs because you’re worried about your cholesterol, take note: Numerous research studies have indicated that eating eggs as part of a healthy diet has not been shown to be a contributing factor to heart disease. The nutrients in eggs also help increase memory development and aid in concentration. Another plus? Egg yolks contain lutein, which has been shown to help maintain and sometimes improve eye health.

Smart Tip: Enjoy an egg and spinach omelet for breakfast, lunch, or dinner.