When your running your own business it’s important to keep on top of your game, both physically and mentally.
There are lots of books and documentaries on Netflix about food and dieting and what is good for you. Personally I think the formula is simple, lots of fruit and vegetables, fish and some meat (if you wish), with at least 1 hour daily exercise.
The best food you can cook, is the food you prepare yourself. Sometimes I hear people say I don’t have time to exercise or cook for myself. That doesn’t float, get up an hour earlier or instead of watching Netflix get up off your bottom. You can prepare a great meal in 10 minutes, so absolutely no excuses.
I’ve been both sides of good and poor diet, we all have. Hand on heart, when I eat well, lots of greens and detox fruit and veg, with a good dose of exercise, I feel on top of the world. But if I have a week or eating out and eating starchy and bad foods (burgers, chips, biscuits etc) I feel more sluggish. We all know this, its a fact. Oh and if you smoke and drink alcohol on a daily basis – Stop! Smoking and alcohol kill you and your brain and productivity with it.
Personally I get most if not all my vegetable and fruit nutrients in the morning via my juicer. Invest in a juicer and blender. I got a Sage juicer on Amazon for a good price along with a Nutribullet, which I use more for fruits. The juicer I leave for the vegetables. I’ll outline a few juice recipes later, but below I’ve outlined great foods that are good for the mind and also the body:
Oily Fish such as mackerel are very healthy and it’s high in both omega-3 and -6 fatty acids, which is good for the brain and an excellent source of protein, and has been found to lower blood pressure in men.
2. Cod Liver Oil:
Contains omega-3 and DHA which is important for the brain. Recent studies suggest that omega-3 could reduce anxiety and improve cognitive function.
Blueberries contain antioxidants which are know to slow memory impairments and motor coordination that are typically associated with this aging process.
Broccoli is rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. It also contains sulforaphane, a sulfur-containing compound with antioxidant and anti-inflammation properties, which promote the growth and repair of brain tissue.
5. Pumpkin Seeds:
Great to be added into breakfast cereal and salads, pumpkin seeds, like some of the above foods are rich in omega-3 and contain powerful antioxidants that protect the body and brain from free radical damage.
A cup of coffee is brimming with antioxidants, which fight the damage caused by free radicals in your cells. We all know coffee contains caffeine. When caffeine hits the brain it suppresses adenosine, an inhibitory neurotransmitter in the brain that makes you sleepy.
The walnut is again rich in omega 3 and DHA. Researchers also suggest that walnuts and walnut oil may also keep reduce stress.
Kale contains lutein and a study found that the brains of middle ages persons with high levels of lutein preformed better on par with the brains of younger people than with those of their middle aged peers.
Asparagus help our brains fight cognitive decline. It contains folate, which works with vitamin B12-found in fish, poultry, meat and dairy-to help prevent cognitive impairment. In a study from Tufts University, older adults with healthy levels of folate and B12 performed better on a test of response speed and mental flexibility.
Water is essential for delivering nutrients to the brain and for removing toxins. It is recommended you drink 8 glasses of water a day.
The avocado is a fatty fruit, however it’s a monounsaturated fat, which assists in healthy blood flow. Healthy blood flow means a healthy brain. Avocados lower blood pressure, which promotes brain health
12. Whole grains:
Whole grains are rich in vitamin E. Good source of whole grains are brown rice, barley, oatmeal, wholegrain pasta and breads along with bulgur wheat.
Turmeric has been shown to improve memory and mood in people with mild, age related memory loss, according to a study by UCLA. It also has been found to support working memory, calmness, and satisfaction in coping with mental strain.
Beets contain nitrates, which may help increase blood flow to the brain, improve cognitive function and possibly reduce the risk of dementia.
So a seriously healthy juice for the brain would be:
Another juice can be:
– Beetroot (fresh veg not jar)
– Small piece of ginger
I’ll leave the amounts on the above juices to you. A equal mix.
The above foods, together with a good balance of exercise, will get you feeling like Einstein in a matter of weeks:)