Fuel Your Brain as You Fill Your Plate

Fuel Your Brain as You Fill Your Plate

What do you fill your plate with? Interestingly, how we fill our plates affects mental acuity especially for folks middle age and booming. Include your snacks on the plate, too, because they are part of your brain fuel. A tell-tale discovery shows why...

When younger, I had a job with a lot of repetitive tasks. To pep up my day, I took a bag of tiny, wonderfully flavored jelly beans to work. You know the kind with lime, coconut, raspberry, apple, blackberry and so many tantalizing flavors? Once I put one in my mouth, I wanted more and before I realized it, the whole bag disappeared. I noticed my vision was a bit blurry and I also seemed to lose my pep. The incident put a real scare in me and I decided that I needed to concentrate on eating well. At that moment, I quickly changed my approach to sugar. The changes made a difference to my ability to both think and see clearly.  That was 20 years ago and the bonus is my working memory performs at the top.

Like me, have you had reason to drastically change the way you fill your plate?

10 Foods to Fuel Your Brain as You Fill Your Plate

Grains:

Barley - a chewy cereal grain with a nutlike flavor or... a great addition for homemade soups. Barley's rich with dietary fiber and selenium and is considered one of the world's healthiest foods.  Selenium works as an antioxidant enzyme to prevent cellular damage from free radicals. You benefit by improved moods, increased energy as well as increased cognitive function and clarity.

Oats - try nutty oat bread for delicious flavor and amazing texture or... fix a steaming bowl of oatmeal to start your day.  Oats are low in saturated fat and cholesterol... a good source of fiber, thiamin, magnesium, phosphorus and manganese.  Researchers are investigating the ways oats may help enhance cognition as people age.

Protein

Almonds High in Vitamin E, almonds also provide plenty of riboflavin, magnesium and manganese. Almonds can help lower your cholesterol level and provide increased protection against heart attacks. Vitamin E is an antioxidant that is valuable in protecting cell membranes, which adds to brain health as we age.

Wild Fish and Sea Food Natural Omega-3 fatty acids play a crucial role in brain function, plus they may reduce the risk of heart disease. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

Vegetables

Tomatoes Lycopene is a powerful antioxidant found in tomatoes, which could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.

Sweet Potatoes Not only do sweet potatoes have dietary fiber, vitamins A and C, iron and calcium, they also contain beta-carotene, which boosts your memory.

Fruits

Avocados Almost as good as blueberries in promoting brain health. Though the avocado is a fatty fruit, it's monounsaturated fat, which contributes to healthy blood flow. Healthy blood flow means a healthy brain. They also help lower blood pressure. Because hypertension is a risk factor in declining cognitive abilities, lower blood pressure definitely should promote brain health. Since avocados are high in calories, using only 1/4 to 1/2 an avocado works well to spice up a salad or serve as a side dish.

Blackberries Try this delicious fruit to boost your brain's ability to retain and recall information. They provide the necessary nutrition the brain needs, such as folate to stimulate the brain, omega-3 fatty acids to enhance the brain’s function, and tryptophan, which provides needed serotonin and can relieve depression and insomnia.

Besides, the anthocyanins found in blackberries can prevent degenerative brain diseases. The older we get the harder it is to learn new things.

The reason? In order to process new information our brain cells need to “talk” to each another. Yet, as we age those cells become inflamed making it harder for them to communicate with one another.

Blackberries can get the conversation flowing again. According to a 2009 Tufts University study blackberries have powerful antioxidants (polyphenols) that help to stop inflammation and encourage your brain to soak up new information.

Dairy

Low Fat Yogurt High vitamin D content found in yogurt boosts brain functions. for instance, metabolic pathways for vitamin D have been found in the hippocampus and cerebellum areas of the brain - involved in planning, processing and forming new memories. In one research study, 35% of participants with sufficient vitamin D levels had higher cognitive performance on brain function tests.

Low Fat Milk A low saturated fat/low glycemic index diet can reduce the concentration of a protein in the brain linked to Alzheimer’s disease, according to recent research. By drinking low-fat milk, improved performance on certain memory tests in both groups of study participants.

Ready to fuel your brainpower to increase your mental agility?

My mom used to say, "you are what you eat."  She was very careful to follow the original pyramid as I was growing up.  I can even remember having liver once a week because she thought it was one way to ensure that we had lots of iron.  But even that has changed as scientists have learned too much red meat does us more harm than good. Isn't that just one indication we need to stay tuned with new research and change old habits?

What would happen to your well-being if you kept these additional USDA recommendations in mind as you fill your plate daily?

• Balance calories by enjoying your food but eating less of it and avoiding over sized portions. 
• Increase the consumption of fruits and vegetables; make at least half of your grains whole grains; and drink fat free or 1% milk.
• Reduce the consumption of sodium in foods such as soup, bread, and frozen meals; reduce sugary drinks and replace with water.

Avocado: The "Buttery Pear" of Eternal Life

Have you ever gasped in awe at the beauty, flavor and aroma of the avocado? It resembles a dark pear with tough skin. Pull the skin back to reveal a soft, green glowing fruit that promises the sun, moon, and stars in the palm of your hand. It has seen a growing trend amongst shoppers in America in the last ten years. Vegans, vegetarians, and raw dieters praise the avocado for its protein, fat and whole nutrient content, but what about it is so special about it? First of all, if you haven’t partaken of this holy food of the Peruvian “Testical Tree” (because you live under a rock), go and buy one immediately. When choosing avocados, check for firmness as they ripen off the vine. If you want to eat one immediately, they should be moderately soft but not mushy. I recommend cutting it in half, a little salt and pepper mix it together in the skin and eat with a fork. I can only describe the taste as “nature’s ice cream”. In fact, the shape and fat content of the avocado can be likened to that of an egg, and can be used in ways that the egg would be used: ice cream, sauces, flavor, fat.



An avocado is actually a green fruit, and not only is it a fruit, it is an oily berry. The oil of the fruit is mostly monounsaturated fat and easy to digest and burns slowly. The fat content allows the individual to absorb five to ten times the amount of carotenoids out of a salad than without. Carotenoids are fat soluble nutrients such as beta carotene and lycopene. Without the presence of fat, we absorb these nutrients in a much less efficient manner. The fat is also known to lower bad cholesterol, clearing the arteries of the heart and lowering the chance for disease. (http://www.healthymuslim.com/articles/kdgzz-adding-avocados-to-salads-aids-absorption-of-nutrients.cfm)

Most nutritionists state that Americans do not get enough green foods in their diet. According to the Center for Disease Control and Prevention, heart disease is the number one leading cause of death in America for men and women. The link between green foods and a decrease in heart disease has been established by many medical researchers. "The mechanisms through which vegetables and fruits protect against heart disease are likely multiple," says Dr. Kaumudi J. Joshipura of Harvard University (http://www.bio-medicine.org/medicine-news/Eat-greens-to-have-a-ever-green-heart-235-1/). Green foods are high potassium, vitamin K, folate, fiber and other nutrients that are known to have a direct effect on heart disease and multiple types of cancer.

The research of others, and my own observations, have brought me to the conclusion that foods are much more than fiber and vitamins. I believe their shape, color, and feeling tell much more about their symbiotic relationship with humans. For my final project in college I was to build a website that demonstrated everything that we had learned in our web design class. My web page was going to be dedicated to foods and learning how they relate to and support various energy flows in the chakras.

The information that I gathered would be based completely on speculation, without much evidence. I found that this task was much larger than I had anticipated since there was so much to understand about the vibrational nature of the fruits and vegetables on our planet. I was pleased to find some discoveries over at Ezra Sandzer-Bell’s blog, HOWMusick (www.quantumlodge.org/ezra), which again sparked my interest in the pseudo-subject. Here is an example of one of Ezra’s Illustrations:

This is an excellent example of practical synchromysticism at work. Nature is speaking to us from every corner of our perception. My theory is that the colors of foods speak for which chakra they support. We know that the heart chakra is green, and we need green foods as a major part of maintaining a healthy heart. What other foods with specific color have an effect on the chakras?

Goji Berries are raging onto the health food scene. They originate in the Himalayas and art known to contain some of the highest amounts of anti-oxidants known to any fruit, surpassing blue berries, pomegranate, oranges, etc.

Upon first observation, the berry appears a deep red. This would tell us that it supports the base chakra and everything that energy is used for. The red chakra grounds or roots us in this reality, so that we may maintain stability. The goji berry contains 19 amino acids including the 8 essential proteins needed for life. It is packed with trace minerals and vitamins and a good candidate to cover all the needs of the physical self in this reality. Anyone who has ever soaked goji berries in water will notice that they start to bleed orange. I would guess this is because they are a greater source for beta carotene than carrots. If you have ever enjoyed a glass of raw, unfiltered goji juice, you might have noticed the similar taste to a strong carrot juice. What does this say for the sacral chakra? Many venders rave goji as the new Viagra. While these claims are unproven, my personal experience is that they improve overall sexual function and libido. I already have a somewhat high libido, so I’m not the best test subject but other testimonies have divulged the same sort of information. It could be that the highly complex polysaccharides offer an overall energy boost that works its way up the entire chakra system, lending most of the energy to the lowest chakras.

Applying these same principles to the avocado, I believe that the Universal consciousness has introduced this fruit at this time to resonate the energy of humanity closer to the vibration of unconditional love. Dr. Len Horawitz has claimed that the exact center of our visible spectrum is the vibration of a love song that the creator sings to emanate creation. The center of our color spectrum is green, resonating around 528 terahertz. When we see the earth from above, the first thing that we notice is the color green because this is the color of life.

Dr. Horawitz has stated that listening the frequency of 528 hz will have a major impact on the overall vibration of being. As we begin to “attune” ourselves to this frequency, our hearts will send out that signal to be picked up by other individuals that we come into contact with, communicating unconditional love.

This is the true “green movement”. A movement towards unconditional love disguised as an ass backwards attempt at cleaning up pollution and having a handful of respect for the living being that is our planet. So eat avocados in your salad if you want to save the planet.

Festive Brain Foods

"Come on have some fun, the holidays are a time to let go..." Ever hear those enticing words at your office? Between company and friends' parties, plus holiday family meals, we can easily veer off track and eat too many fattening foods. At least I know I can! You?

Consider including these festive, yet healthy foods to enhance your brain at parties and holiday events...

Hot Cocoa - sharpens the mind and gives a short-term boost to sharpen cognitive skills. Cocoa flavanols found in dark chocolate could be useful in enhancing brain function for people fighting fatigue, sleep deprivation, and even the effects of aging. And cocoa contains more antioxidants per cup than red wine or tea.

Coffee may provide potential benefits, including benefiting memory for older women. It contains higher amounts of soluble dietary fiber than other commonly consumed beverages; lowers risks for Parkinson's, type 2 diabetes and liver cancer. Coffee's high in anti-inflammatory and antioxidant compounds. I never would have guessed!

Walnuts - improve cognition... may help maintain brain function. Ongoing research suggests that walnuts involve more than the mere "quenching" of free radicals and may in fact involve direct effects on blocking the deleterious "stress signals" generated by the oxidative stressors. "The beneficial effects of walnuts also may be the direct result of enhancements of signals which mediate such important functions as neuronal communication and the growth of new neurons," says Joseph.

Macadamia Nuts and Almonds helps reduce total cholesterol, low-density lipoprotein cholesterol and triglyceride levels compared with the standard American diet.

Pistachios - just one to two handfuls of pistachios may lower cholesterol levels, which over time can impair blood flow to your brain.

Cranberries, Cranberry Juice, Cranberry Sauce - in its pure form — contained the highest quantity of disease-fighting phenols, a type of antioxidant that is thought to reduce the risk of chronic diseases such as, stroke and heart disease. These bright red berries are truly neuroprotective, good at protecting against chronic age-related afflictions like loss of coordination and memory. Exposure to a concentration of cranberry extract equivalent to about half a cup of whole cranberries resulted in a 50% reduction in brain cell death.

Red Grapes - much heralded antioxidant... spikes plasma AOC, helps ward off harmful free radicals that pummel our bodies every day.

Blueberries - antioxidant molecules wage war against free radicals, which can harm brain cells and brain function.

Kiwis - one of the most nutritionally dense fruits... full of antioxidants, vitamin E and lutein. Kiwis can lower "bad" cholesterol by 17.4 percent.

Not only are these appealing, but they're delicious! Maybe I can stay on track... What do you think?

Want to Keep Your Brain Fit as You Age?

Some doctors say that people fear dementia and Alzheimer's Disease more than cancer. Since one in seven Americans 71 or older has some form of dementia and in 70% it's due to Alzheimer's, that concern's well-founded. Here are some recent findings that can cut Alzheimer's risk or delay onset. I don't know about you, but I'm paying attention...

Maintain your health Treat conditions that may affect Alzheimer's course. For instance, weight maintenance reduces the risk of developing obesity-associated disorders, such as high blood pressure which heightens the effects of Alzheimer's Disease and high cholesterol, and is an important component of preserving cognitive health.

Three anti-hypertension drugs help Drug screening has identified three anti hypertension drugs capable of preventing Alzheimer's-like degeneration of nerve cells in the brain. The brains of patients with this memory-robbing disorder are mottled with deposits of the substance amyloid-ß, which makes up amyloid plaques. More recently, amyloid plaques have become one of the main focal points in the quest to treat Alzheimer's.

Recently, Gulio Pasinetti of the Mout Sinai School of Medicine, identified three commonly prescribed anti hypertensive drugs that work quite well to block the accumulation of amyloid-ß in the brain and prevent deterioration of cognitive performance. Valsartan is one of these.

Play to Recharge Your Brain Your brain needs 20% of the body's oxygen. Do you get your aerobics up more than 30 minutes a day at least three times a week? To me, play works best such as walking 18 holes during a golf game! Walking briskly gets the blood flowing quickly or climbing stairs at work rather than using the elevator. What do you enjoy?

Earn a higher degree More highly educated people will be older if and when Alzheimer's develops. However, when onset appears, the cognitive declines faster.

Diet counts For folks who follow a Mediterranean diet (including plenty of vegetables, nuts, fruits, grains, potatoes, seeds, olive oil, and beans) the lower the risk. In fact for people who adhere closely to this diet and eat reasonable portions, the risk falls by 40%.

You should know that "adults with diabetes will experience a decline in memory function after a meal, especially if simple carbohydrate foods are consumed," according to New York Academy of Sciences. "While the precise physiological mechanisms underlying these dietary influences are not completely understood, the modulation of brain insulin levels likely contributes."

Specific foods make a difference Three glasses of fruit or vegetable juice a week lower disease incidence. Older women who drink more than three cups of coffee every day are 70% less likely to have memory decline. Curry and curcumin, spices used prevalently in India may help curb cognitive decline. Fish oil elevated the level of a protein that prevents the formation of amyloid, the tell-tale protein found in Alzheimer's. This substance is found in fatty fish like salmon.

Just reviewing these, reminds me to stay on target! You?

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Super Nutrients for Memory Power

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Take the "Yuck" out of Nutritious Foods

Coffee Good for You?

Belly Fat - Connected to Stress

10 Habits of Highly Effective Brains in Flow

Beyond Watching for Alzheimer's Memory Loss and Confusion Signs

Take the "Yuck" out of Nutritious Foods!

Do you avoid carrots, spinach and other nutritious veggies because the flavor turns you off? You may be missing a quick antidote... condiments and innovative food combos. Remember you are what you eat! Nutritious foods keep body and brain perking throughout life.

Why not...

Start with color: “We eat with our eyes, and choosing colorful condiments, Marjorie Fitch-Hilgenberg, University of Arkansas dietetics professor advises, "can enhance the nutritional value of a routine food.”

Condiments, or “enhancements” for food, include extras such as herbs and spices, sauces, garnishes and marinades. They add more adventure for our palates! Here's just a few recommendations to increase nutrition and cut down on calorie laden extras such as dressings, mayonnaise,

Change sandwich fillers What're you including? – Most folks put meat or cheese between slices of bread and slather it with mayo. "When you add dark leafy greens and tomatoes and replace the mayo," Fitch-Hilgenberg says, "you can create a quick lunch with a serving or more of vegetables and little excess fat."

Leafy greens can help prevent cognitive decline … due to their rich vitamin E antioxidants … that guard brain cells from oxidative damage and inflammation, processes … thought to increase mental decline. Makes me think twice about adding more greens daily... You?

Fitch-Hilgenberg’s research shows most folks don’t detect the difference when nutrient-rich spinach replaces lettuce on burgers and subs. The resulting sandwich provides greater quantities of key nutrients, including vitamin C, vitamin A and folic acid. “You can spread some salsa, cranberry sauce, mango chutney or sauerkraut," Fitch-Hilgenberg recommends. "They all add great taste and some extra nutrients without adding fat."

Find alternatives to mayo Here are more healthy replacements for mayonnaise, beyond the low-fat and non-fat options on the grocery shelves. Give low-fat yogurt a try. You might enjoy, yogurt mixed with coarse mustard and dill, a tasty topping for grilled salmon steaks or salmon croquettes. Or, try a variety of mustards – Dijon, coarse-ground, spicy brown and wasabi – as low-calorie, high-flavor condiments.

Add fruit for taste treats! Fruit adds new appeal to foods when using it for flavor. For instance, adding orange slices to cooked carrots can make the carrots more delectable even more nutritious. Why not whip fresh or frozen fruit in the blender for lively ice cream toppings or stir it into plain yogurt.

I enjoy cutting up fresh fruits such as, apples, peaches, oranges, grapes, for a burst of fresh flavor in garden salads. Add a few pine nuts, slivered almonds or sunflower seeds for extra pizazz. Fruits, nuts and seeds make salads tasty -- no dressings needed!

Find adventure in new condiments: “Condiments give you a chance to be adventurous and to taste other cuisines without leaving home,” Fitch-Hilgenberg said. “Chicken can be marinated in tandoori sauce, barbeque sauce or spicy brown mustard to take your meal to India, Texas or Germany.”

Two condiments from south Asia can be found in most groceries – curries and chutneys. Curry, which some studies have shown to contribute to healthy aging, does not have to be hot. A mild curry can be an intriguing addition to cooked carrots or rice and broccoli. Chutneys come in many different varieties, and Fitch-Hilgenberg advised reading the label before buying. Some contain fruit, such as mango chutney; others contain high levels of sodium.

Go easy with sauces and salad dressings: Marinades bring new flavor to foods instead of spreading on sauces after cooking. Similarly, toss a salad in a large bowl with just a hint of dressing, to flavor of greens. You enhanced flavor without drenching in dressing that is high in fat and sodium. Best part is that it's cheaper to use a little sauce or dressing in the kitchen than to put the bottle on the table.

Condiments we choose are only limited by our imagination. Got any recommendations we'd enjoy to ante up nutritious choices?

Food for the Brain - Question Train Series

We need brain more than belly food. American Proverb

Rob Watts sparked my dendrites when he suggested that I create a Question Train here at Brain Based Biz. "Share your knowledge, reach out to others," he advised, "you might just be surprised at how they respond." I've received thoughtful questions, beginning with one Rob posed...

We often read or hear about how good diet is essential to our physical and mental well being. I've read things about Omega 3 fish oils, old wives tales about Cauliflower and Walnuts (brain resemblance maybe) being good for the noodle etc, but very little on the actual science and mechanics. Maybe you have some interesting insights on food and the role in which it plays on our brains.

Are there really such things as good and bad brain foods? Absolutely, Rob!

You may have heard the phrase, You are what you eat. And, you'll soon see that's the truth as it affects your brain. Most of us want to be mentally alert as we age so information on ways food helps and harms the brain is critical to us.

Brain foods...

Flavonoinds - Raspberries, bluberries, apples, white onions, nuts, certain beverages such as red wines and even dark chocolates are included here.

By choosing a flavonoid, such as a red delicious apple, you're doing yourself a favor because flavonoids...

may protect brain cells from cell death associated with neurodegenerative diseases such as Parkinson's disease, stroke, and Alzheimer's disease, according to a March 16, 2006, news release from Dalhousie University, Halifax, Nova Scotia. Other apple varieties that were tested Lie, Ida Red, Granny Smith) did not show the same neuroprotective properties.

Added to this, by drinking apple juice, you "may actually increase the production in the brain of the essential neurotransmitter acetylcholine, resulting in improved memory," according to University of Massachusetts research.

Incidentally, cauliflower's rich in vitamin C, a flavonoid rich in antioxidants. So, yes, to answer your question, it's good for the brain. A new orange variety works best!

Water Since your brain is about 80 percent water, it only makes sense that Dr. Daniel Amen says that the first rule of brain nutrition is adequate water to hydrate your brain. Keep this in mind...

Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol.

Proteins Rich in Polyunsaturated Fats No bones about it- fish tops the leanest sources of protein available for health, especially that of your brain. And omega-3 oils play a large part in that... In additon to fish you can get Omega3 oils from-- flaxseeds, walnuts, Canola oil or unhyrodgenated soybean oil.

Here's just a few benefits:

+ Promotes the development of brain, nerve and eye tissue

+ Helps to lower the risk of heartbeat abnormalities that may result in heart attack

+ Modestly lowers blood pressure

+ Helps in the prevention or treatment of heart disease and stroke

+ High fish consumption has been associated with lower risks for cancer of the esophagus, stomach, colon, and pancreas.

More protein essentials: Amino acids critical to brain health come from the breakdown of protein. Foods that supply many essential amino acids needed for neurotransmitter production include dried beans (legumes), green leafy vegetables, whole grains, nuts, and seeds.

Carbohydrates Carbs act as a fuel to your brain.

Glucose is the form of sugar that travels in your bloodstream to fuel the mitochondrial furnaces responsible for your brain power. Glucose is the only fuel normally used by brain cells. Because neurons cannot store glucose, they depend on the bloodstream to deliver a constant supply of this precious fuel.

Interestingly there are two kinds of carbs, simple and complex. Potato, rice, banana, tomato, squash, cereals and grains (bread and pasta, too), along with rice comprise complex, low-fiber carbs that supply needed energy. And, digestive processes turn these to simple sugars within minutes.

Simple carbs, such as donuts and other foods that contain lots of refined sugar and flour can lead to brain fog. Eating too many also causes us to put on pounds since our bodies may not burn off all the calories produced. You gather too much belly fat.

To prevent eating too many carbs, at each meal or snack, try to balance protein, high fiber carbs, and polyunsaturated fats.

For an extra boost of brainpower, you might want to add additional nutrients to turbo charge your brain along with supplements.

I'm taking even more precautions about what I eat since I want to retain brain health over a lifetime. You?

Feel an Afternoon Slump at Work?

Do you look forward to lunches with clients? I'm talking bistros with ambiance and fantastic menu selections. Client or not, business lunches undoubtedly highlight many of your work days. But, when you return to the office, do you find yourself slumping in your chair?

Afternoon slump begins with your menu choices. Do you fall into one or more of these categories?

Too many carbs or sugars – cause an immediate spike of energy and a resounding crash since insulin, a hormone which clears sugar out of the blood floods to your body’s cells to be used for fuel.

Too much to eat – “Nutrient composition and size of the meal have slight effects, but eating a larger meal than usual can increase the magnitude of the lunch effects. Álertness is usually reduced after a hefty lunch and performance of sustained attention tasks is impaired, according to Andrew P. Smith in the British Food Journal.

Too little to eat -- skimpy salads for lunch, leave you with a loss of nutrients required for optimum energy.

Too little water - Mild dehydration is a common and often overlooked cause of fatigue. Dehydration can reduce blood volume and diminish blood flow to the organs, slowing down your brain -- and you along with it.

If so, here are tips to bolster your afternoon acuity:

Opt for a combination of carbs and proteins at lunch: Dr. Judith Wurtman, MIT nutrition researcher says that protein contains precursors of serotonin, the neurotransmitter which promotes a calm, relaxed feeling and helps to fight emotional fatigue. Protein rich foods also contain tyrosine, a precursor to neurotransmitters dopamine and norepinephrine that elevate alertness, attention, and motivation. Wurtman suggests adding just a few carbs boosts the brain's intake of tryptophan.

Select protein rich foods from lunch menus: Seafood, poultry and lean meat supply the richest sources, as well as dairy products, legumes, nuts and seeds. Veggies and grains have protein too, though in lesser amounts, without the fat.

Drink plenty of water at lunch since it helps you eat less. And, take a few extra trips to the water cooler at your office – you’ll not only relieve stiffness from too much sitting, but movement helps raise the oxygen level in your brain.

Take a brisk ten minute walk during your break – a fast pace boosts blood flow and raises oxygen levels in your brain.

Select fast paced music on your Ipod to move your brain waves. Your body then quickens pace as well.

Drink coffee or Diet Cola for a quick fix, but don’t make it a habit.

Enjoy your business lunch and tackle afternoon tasks with more gusto!