Welcome to Thinking on Thursday. These posts will be aimed at Brain Health and ways to improve it.
I know for me, in my 50’s, Brain Health becomes even more important than in my 20’s. I have been following some of the impeachment trials, mostly because we use it for History in our Homeschool classes, but the other night a term I had never heard of before came up. Pettifoggery. Do you know what pettifoggery means? You might be able to figure it out if you look at the two words separately. Pettifoggery means, to bicker or quibble over trifles or unimportant matters. To think that people running an Impeachment Trial were accused of this is funny.
Learning new words and their meanings is a great way to improve Brain Health. I used to do a post on Mondays, called Learn a New Word a Week. Learn a new word each day is even better. Write them down somewhere and study them to remember them.
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One on one coaching with a Holistic Health Coach, such as myself can help you meet your health and wellness goals, by making SMART goals and then being held accountable to them. There are a lot of changes going on in the bodies and minds of women in their 40’s and 50’s, trust me I know. I am 50. The body is changing in a lot of ways including pre-menopause, menopause, other hormones, bones, hearts, lungs, strength, stress management, and balance are all changing. Our social lives are changing due to the growing up of children, business, education, personal growth, hobbies, etc. Our intimacy levels are changing due to lots of different reasons. There are so many things that change in these age groups. If you would like to learn 3 easy steps to get you on the road to being Fit and Fabulous, email me at email@example.com and request my free health assessment. Send the assessment back and I will contact you to make an appointment for a free email Meet and Greet follow up in which I will give you 3 tips to get you started on your most important goal right now. Or you can use the contact form below with health assessment as the topic. What do you have to lose? Please allow up to 24 hours for me to respond to all emails.
This week starts a whole series on Alzheimer’s Disease. There is so much information to learn about Alzheimer’s prevention, risk factors, and care after getting the disease. I read a new article just last week on Transfat and how studies are showing how it is linked to an increased risk of Alzheimer’s Disease. The video below will start you thinking about it, and lead to more discussion next week. Leave me questions in the comments if there is anything you want to know more about. Transfats are supposed to be outlawed in the US now, but there are some sneaky ways food processors can get it in.
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So, I talked about Type 1 Diabetes, and Type 2 Diabetes. Did you know there is a possible Type 3 Diabetes? In the quest for answers to the explosion of Dementia and Alzheimer’s Disease, studies are starting to point to a type of Diabetes being the possible link to Dementia and Alzheimer’s. Now as far as I know this is all kind of new. I only just heard about it and I have worked in the Health Care Industry for 32 years. It is kind of complicated, and the articles I read were not easy to follow along. Instead, I chose to share two videos for you to watch. Some of this information is why Doctors are always saying to reduce sugar consumption for everyone. Sugar is literally in everything, just like Sodium, or so it seems. It adds flavor and can be a preservative.
Returning to an old, but popular article topic, Memory Care. I just read about a new diet that studies have shown may decrease the risk of getting Dementia, or Alzheimer’s. The MIND diet, which is a variation of the DASH diet and the Mediterranean Diet. The MIND diet focuses a lot on berries that boost brain function such as strawberries and blueberries. From a kidney viewpoint that is great, because both of those berries are especially low in potassium compared to other fruits. One thing of concern from a kidney viewpoint is the MIND diet focuses on Whole Grains. 3 servings a day of Whole Grains. Whole Grains are much higher in phosphorus than their refined white friends. So, portion control will be the issue if you have kidney disease. I use the website Eat This Much to find out how much phosphorus is in the foods I eat. So, what are the specifics of the MIND diet?
MIND Diet specifics:
Green Leafy Vegetables: at least 6 servings per day. If you are on a blood thinner or need to watch potassium levels manage your portion sizes accordingly.
Whole Grains: 3 or more servings per day. See note above if you have kidney disease. Popcorn is a whole grain, btw. Adding a bit of rolled oats to my 2 smoothies a day helps me meet this requirement. I do not care for whole wheat products as they cause bloating. So, I look to get my whole grains from popcorn, rolled oats in my smoothies and whole-grain pasta if I can find it and it isn’t whole wheat. I love whole oat bread for toast and sandwiches. Watch how much sodium per serving though.
At least 1 serving of another type of vegetable per day. I get way more than one. Be careful of starchy veggies like potatoes.
Nuts: 5 servings a week. I add slivered almonds or walnuts to my smoothie recipes.
Berries: 2 or more servings a week. I get 2 or more in a day, most days.
Beans or Legumes: 3 or more servings a week. This one is hard for me as I do not like beans. I do like tender sweet peas though, and they are a legume.
Fish: One or more serving per week. Tuna is the only fish I eat.
Poultry: 2 or more servings per week. I try to stick to just chicken and no red meat, except on occasion.
Wine: Up to 1 serving per day of 3 ounces, red wine I presume. If you have liver issues, or high blood pressure, ask your doctor first.
Olive oil as the main cooking oil.
Avoid sugar, caffeine, and processed foods. Of course, everyone should already be watching their sodium intake, whether you have a condition or not. It is just plain healthier. The one thing I found super interesting was to limit cheese to only 1 serving per week on the MIND diet. I am not sure of the justification for that other than maybe the fat and sodium content. I will have to research that a bit more. You can read both of the articles I found on this diet. I am sure there are tons more, they are just the 2 that introduced me to the MIND diet. If any of these requirements contradict anything a medical professional has told you, then don’t do it. Discuss it with them as to the rational. If you have Diabetes you still need to manage Carbs in the foods you eat. Some of these foods may be higher in Carbs.
This is an older post, that was updated on 9/27/2021/ Did you know Beets are good for you? Doesn’t matter that they taste a lot like dirt, they are really good for your brain. Taking care of your brain can help your memory. Helping your memory may help prevent Dementia, and or Alzheimer’s.
No one at my house will touch beets, except me. I am reading a book on juicing, and I am supposed to be adding beets to my smoothie everyday. Unfortunately, I have not convinced myself to do so, yet. I have seen the commercials for beet powder, instead of grinding up a beet, and thought maybe I would try some of that. Maybe it doesn’t taste like dirt. I haven’t actually bought any yet, but if you have tried it let me know if it tastes like dirt.
Since, I have CKD, and many who read this may as well, it is important that I tell you about some of the nutrition of beets. Beets have no fat, well that is awesome. They do however have a bit of Sodium, and Potassium. 1 cup of beets has 106mg of Sodium, and 442 mg of Potassium. They are a good source of Iron, and Fiber though, also. I use the website, or app, Eat This Much, to find out how much Phosphorus is in foods. Beets have about 28mg per 1 cup. That is actually pretty good. Now the powdered beets, I don’t know the nutrition could be different. So, make sure you are reading the label to make sure it meets your intake requirements. I have seen ads proclaiming beets as a Super Food.
Why are beets good for the brain? Beets are high in Antioxidants, which fight cancer, and Nitrates. Nitrates help increase blood flow to the brain. Increased blood flow will help you to think more clearly, and help with attention span. Beets are low in carbs, but they may help increase exercise performance. Watch the short video to learn more about beets.
Are beets prevalent where you live? Do you like beets? Please share a delicious recipe for beets, or how you add them to smoothies. I get a lot of readers from other countries, so I am curious as to their local food sources. If you wouldn’t mind leaving me a comment, I would appreciate it.
If you would like to learn more about how to improve your memory, or meet your health goals, use the contact form below to message me for a free health coaching assessment.
Happy Memory Care Monday! I hope everyone had an amazing weekend. I worked all weekend, and I am still deciding if these 12 hour shifts are going to work well for me.
The video below is very interesting, and explains how our brains make memories. It is not that long, about 10 minutes, so give yourself some new knowledge, and let me know if you remember the name at the beginning of the video.
If you have a goal of improving your memory skills, and would like to work with me to reach that goal, use the contact form below to message me.
OK, I decided to take a break from the word a week post, to concentrate on some more interesting topics about brain health. Did you know eating fish may help improve your memory? I really don’t care for fish all that much. Matter of fact until recently I didn’t eat fish except maybe once a year. Now I am forcing myself to at least eat Tuna, twice a week, and I take an Omega 3 supplement a couple times a week, as well, especially if I didn’t force myself to eat Tuna.
Fattier fish is better, so Salmon, or Trout, neither of which I like very much. The fattier fish options have the highest amounts of Omega 3 fatty acids. There are also Omega 6 fatty acids, but apparently I probably get plenty of those in other foods I may eat. Omega 3 is also very healthy for the heart, not just the brain. I use organic ground flaxseed from Trader Joe’s. I put it in my smoothies, or sprinkle it on a baked potato. I could take Fish Oil capsules, but I tried them once and they gave me such horrible bloating and pain, that well you get the idea. It really doesn’t matter if something is good for me. If it is going to make me feel awful, I am just not going to do it. So no fish oil for me. Fish of course is high in protein, so I still have to limit serving sizes.
So what are Omega 3’s? Omega 3 is a fatty acid, and a nutrient that is essential for the human body to function correctly. Our bodies do not make Omega 3’s on their own. You must get them from food. For years researchers have known of the heart benefits of Omega 3’s, but new research is showing the benefits to the brain as well. One study showed that people over 50 who took Omega 3’s, either in their diet, or as a supplement, had no memory loss. That sounds good to me, especially since I will be 50 in just a couple of short months.
Do you eat fish? Do you take a supplement, instead? Drop me a comment, and let me know. Since this blog is all about health coaching, and setting goals, I have set a goal to eat Tuna at least twice a week. I especially like Tuna Noodle Casserole. Unfortunately, no one else in my house does.
I missed last week’s word, sorry about that. Sometimes life gets a little crazy. The word for this week, is, circumnavigate. Don’t you love big fancy words? Remember you should be keeping all the words in a journal, or online document. I find if you write them, rather than type them it helps a lot in remembering them. Hand writing is becoming extinct. Write the word, and definition, 10 times each. Then try to use the word in a sentence, find a synonym, draw a picture, or write a short paragraph using the word as many times as you can. Then say the word, and definition out loud, 10 times each. Go back over the other words, repeating 10 times each. Test yourself to see how many you remember. Are you following along? How are you doing?
There are many other ways to help your memory. If you would like to learn some other methods, use the contact form below to message me for a free meet and greet. Tomorrow, or Wednesday I will put out my May calendar, and monthly special.
Welcome back! I missed my Sweating on Sunday post, yesterday. We had some nasty storms come through, and I just didn’t get on. This series, Memory Care, is the most popular posts for likes, and views, of any that I have done yet. It shows me people are really concerned with their Memory Care, and so they should be. The word for this week is, Circumnavigate.
You should have a journal, with at least 14 words in it now. Look up the meaning, and write it ten times. Then say it out loud ten times. Use the word in a sentence. Think of synonyms, write a funny paragraph, or use pictures. Whatever will help you remember. Then go back over all the other words. You should really be starting to easily remember the words at the top of the list. You have been repeating them for 14 weeks. Close your eyes and test yourself, or make a test by writing the word, and no definition, and then you fill it in.
Good luck! See you next week.
Easter is this coming Sunday, and I still have not decided what to eat, except for dessert, lol. Ham is definitely out. I was at Trader Joe’s today, because I love them, but their ham was 62 dollars. Argh I almost laughed out loud! Not only is ham awful for me, but at that price forget it. If you don’t know, Trader Joe’s is all organic, but much more affordable than Whole Foods, or even Publix, and I love Publix. If you have CKD, and come across this post, let me know what healthy options you are having. I will share what I decide on Foodie Friday. Might be salad, lol.
If you would like to learn more ways to meet your Memory Care goals, message me, using the contact form below, to set up a free meet and greet. I would love to work with you.