Salmon, Almonds and Avocados

Salmon is not only tasty but is good for your heart and your memory.  Both your heart and your brain benefit from clear, flexible arteries that do not restrict blood flow.  Omega-3 fatty acids, the kind found in salmon, have been shown to reduce blood pressure and improve circulation.  By eating three servings a week of salmon or other oily fish (e.g. tuna) you can make positive changes in your memory.  Other foods that contain Omega-3 are almonds, walnuts and avocados.  Some medical practitioners are also recommending supplementing your diet with 3 to 6 grams of fish oil per day in the form of fish oil capsules.  

For great recipes and sound guidance we recommend the South Beach Diet program developed by Dr. Arthur Agatston.  Click the following link for more information.

Do you need more excuses to eat chocolate?  Dark chocolate (containing at least 70% cocoa) contains a significant quantity of flavonoids which also protect your arteries. Flavonoids help keep cholesterol from accumulating in blood vessels, thereby improving blood flow and reducing the likelihood of blood clots.  And if you are looking for the BEST chocolate, check out the following link.

We hear that exercise is good for our health, and numerous studies have found that human memory seems to improve as a result of physical exercise.  A study published about two years ago in the prestigious Proceedings of the National Academy of Sciences, describes research at Columbia University Medical Center in which researchers observed the mechanics of how exercise affects the brain.  The study found that physical exercise stimulates an area called the dentate gyrus within the hippocampus, a region known to be important in memory and learning.  The study revealed that exercise causes the growth of neurons within this section the brain.  Subsequent testing demonstrated that this neuron growth resulted in improved memory.  So we now know that one way to improve our memory is to get physically active. (PNAS  March 27, 2007  vol. 104  no. 13  5638-5643)

And how do we achieve this?  With aerobic exercise.  If you are already a triathlete you don't need any more coaching on this subject, but the rest of need practical advice.  For most of us the best way to get beneficial aerobic exercise is to walk or jog 30 minutes each day for 5 days each week. In coming weeks we are going to add more detail in this section about this, but for now the key is get started with 5 walks per week.  

You will find both nutritional advice and customized fitness plans at eDiets.  See the information below and click on the picture for more information.