Try these 17brain boosting foods!

A good diet improves your health, but also boosts your energy. Create a shopping list of these must-have endurance foods recommended by Dr. Mike Moreno, author of The 17 Day Diet: A Doctor’s Plan Designed for Rapid Results!!
1. Beef, extra lean: High in iron, a mineral that improves memory, alertness and attention span.
2. Beets: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.
3. Blueberries: Excellent source of antioxidants and “anthocyanins,” compounds thought to help protect brain cells from toxins, improves use of glucose in the brain, and promotes communicationbetween brain cells.
4. Broccoli: Packed with antioxidants and phytonutrients that help protect brain tissue from toxins.
5. Carrots: High in beta carotene and other natural substances that help protect brain tissue from toxins.
6. Chicken: High in tyrosine, an amino acid required for the production of the alertness chemicals dopamine, epinephrine and norepinephrine. When your brain is producing these, you think and react more quickly, and feel more motivated, attentive and mentally energetic.
7. Citrus fruits: Contain vitamin C and other antioxidants that help maintain sharp memory and help brain cells resist damage.
8. Edamame: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.
9. Eggs: High in the B vitamin choline, which helps with memory.
10. Egg whites: High in protein, which can improve alertness by increasing levels of norepinephrine, which helps keep your brain at its sharpest.
11. Hot chilies: Contains the fiery-tasting chemical capsaicin. Capsaicin stimulates circulation, aids digestion, opens your nasal passages and, even better, sends a feeling of euphoria straight to yourbrain.
12. Legumes: Provide glucose to fuel the brain, and the fiber they contain slows the absorption of glucose, helping to maintain stable levels of energy and support alertness and concentration overtime.
13. Pork: Loaded with vitamin B1, which protects myelin, a fatty substance that helps facilitate communication among cells.
14. Romaine lettuce: High in folate, a B vitamin important for memory and nerve cell health.
15. Spinach: Packed with iron, which is involved memory, concentration, and mental functioning.
16. Tuna: Full of omega-3 fatty acids, which help build and maintain myelin.
17. Yogurt: A probiotic food that has been found in many studies to boost mental alertness.

Fitness Tips to keep up on your healthy LIFESTYLE!!!!

                                           

Fitness Tip #1

Do not skip breakfast! It will surely start you off on the wrong foot! Have a piece of fruit with yogurt, a bowl of cinnamon oatmeal.

Fitness Tip #2

Eat five meals a day. Yes! To speed up your metabolism, you should eat 3 small meals plus 2 healthy snacks! Eat every 3-4 hour!

Fitness Tip #3

Drink lots of water throughout the day. Make sure to drink non-caloric beverages. Stay away from soda, juices and creamy coffees.

Fitness Tip #4

Every meal should include complex carbs like whole wheat bread, grains etc...,lean proteins like fish, beans, chicken and healthy fats like nuts, olive oil

Fitness Tip #5

Save gas money, get fit! By cycling to work, you can burn 560 calories an hour!

Fitness Tip #6

Change up your workout routines! Surprise your muscles, you will get results and change your body!

Fitness Tip #7

Eat these foods and you will lose weight!: Eggs, chicken, spinach, celery, berries, green tea, grains, apple

Fitness Tip #8

No time to workout? Try this is quick workout at your (bedroom, living room): 20 Jumping Jacks, 20 Squats, 20 Push ups and 20 crunches. Repeat 3x

Fitness Tip #9

Stressed out? Try this: 20 minutes cycling with five minutes of bliss-inducting yoga poses. You will be feeling calm, cool and confident.

Fitness Tip #10

Not in the mood to workout? Put your workout cloths on and you already feel energized and ready for any exercise. Just do it, do not think about it.

Fitness Tip #11

Concentrate on weight training exercise for losing fat. Do not only focus on cardio, muscles are the ones which burns the fat!

Fitness Tip #12

Sleep enough. Aim for at least 7-8 hours of sleep per night. 9 hours are optimal!

Fitness Tip #13

Exercise on an empty stomach, first thing in the morning to get the quickest fat loss results.

Fitness Tip #14

Plan your meals for the week. On Sunday prepare your meals for the week, pack meals in advance.

Fitness Tip #15

Watch yourself in the mirror and pictures, not your weight scale. As you gain muscle mass you will put weight on, but you look lean and toned.