Top 5 Brain Superfoods

Reduce Stress, Power Your Mind and Body

Our brain is made up of billions of nerves that communicate in trillions of connections; why would I want to overwhelm it with thinking about things that stress it rather then help it? My brain controls all of my body functions, and I do not want to get in its way with everyday minutiae. Getting wrapped up in things that do not matter will just get me stressed out. So I made a goal for myself to let go of everything else when I am training. I will tell you what: by practicing that it integrated outside of the gym as well. Once I stopped focusing on others at the gym and let go of everything for one hour and focused on my training, things started to change for the better. It’s easy to let other people and things distract me. You can tell the size of a person by the size of the problems that bother him or her.

We all want our brains to be healthy as we age, but when it comes to fueling both our brain and body, what are the best foods to eat? Take a look at the top five brain superfoods I put together that will help power your brain and your body.

  1. Salmon
    Filled with omega-3s, which not only help with memory, they also have an anti-aging effect on the brain. It’s a great source of protein and healthy fats.
  2. Beets
    A lot of the research on beets and the brain is relatively new, but that doesn’t make it any less important. Recent studies have suggested that one of the compounds in beets can actually help to slow and even reverse the brain plaques and tangles that cause Alzheimer’s Disease. Beets are rich in natural chemicals called nitrates. Through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure.
  3. Walnuts
    Walnuts are a great natural source of DHA, an pmega-3 fatty acid. Eating walnuts has not only been associated with an increase in the brain’s ability to learn and remember, but they’re also a great protector against heart disease.
  4. Pomegranates
    Filled to the brim with important antioxidants, which are great for a healthy brain. Antioxidants can help to support the brain and reverse some of the oxidation damage our brains sustain over time. Plus, pomegranates are delicious! If you buy pomegranate juice, know that you don’t need to drink much at one time to get the brain benefits.
  5. Blueberries
    Another great source of antioxidants. They’re great for fueling our brains as well as helping our brain heal from damage. They’ve also been shown to help reduce widespread inflammation in our bodies. They also are a great source of vitamin C and fiber, which will help keep you full for longer periods of time.

Think Before You Eat
Think before you eat. Having a busy schedule does not mean you have to swing into a fast-food drive-through because you’re on the go. Plan ahead and start meal prepping your meals if you know that you will be tight on time during the upcoming days. Another key to better eating habits is mindful eating, which is about eating with all of our senses, according to Dietitians Association of Australia (DAA) spokesperson Natasha Meerding. “Eating mindfully is about experiencing, without judgement, the emotional and responses that take place before, during and after eating,” she explains. Eat a variety of foods you enjoy based on the five food groups (vegetables and legumes; fruits; whole grain cereals and grains; lean meats, fish, chicken and alternatives, reduced-fat dairy).

Calm Your Mind and Focus
Having an addictive personality is taking something and overdoing it. It can be great sometimes but also be very demanding. Sometimes thoughts grow much bigger than the original problem or situation. Once you start building thoughts on fears, it takes on a life of its own. Scenarios play out that probably will never happen, and your body has no idea if what you are thinking is true and reacts in ways that are toxic to your body. I think that the first thing to do is break the cycle when you see you are obsessing about something. It takes some practice but in time you learn to see when crazy is coming! An old trick I learned and still use is to put a rubber band on my wrist and snap it whenever I find myself swimming through crazy. For about two weeks I thought my wrist was broken but after awhile I didn’t even realize I had a rubber band on. When I am stewing on something in my brain I get up, walk around and find someone that will help me reason things out. I try not to let anything or anyone rent space in my mind today. Sometimes talking to others clears my mind and enables me to let go of the small things. Sharing my thoughts rather than worrying about them will help to sort out what matters and what does not matter. Tell crazy to take the day off and then you will be able to calm your mind and focus correctly.

Mindset of Determination and Motivation
I have a mindset of determination and motivation. Having a quality that makes me continue trying to do or achieve something that is difficult is one main reason I keep growing inside and out. There are many days I wake up at 5:45 a.m. and feel like I am stuck in a wonderful comfortable marshmallow, and do not want to roll out of bed and get to the gym. I know that I have to put in the work to see the results I am focused on getting. Also I have no idea what a giant marshmallow feels like but I can imagine it is wonderful.

Do not think every day at the gym is a photo shoot. I know I think this way when I am looking at what clothing I am putting on for the gym. Gym clothes should be something you are comfortable working out in, not what you look good in. If looking good is that important to you, find something that is both. I say screw the insecurity and just do you. Once I found that I don’t really care what others think and started to do me, the lack of confidence was smashed. Now I wear my own apparel that is stylish and comfortable; visit controlyourbeachbody.com

Take It Easy – Your Brain Will Thank You
It’s all about providing our mind and body with the right kind of nourishment. Changing our mindset and keep your emotions in check. Emotional trauma can cause chronic neural pathway pain. Stress can be the underlying cause for irritable bowel, chronic fatigue, migraines and more. Stress can kill brain cells and even reduce the size of the brain. Chronic stress has a shrinking effect on the prefrontal cortex, the area of the brain responsible for memory and learning. Let go and take it easy – your brain will thank you.

William Brower

William Brower William Brower is a Certified Personal Trainer who works toward enhancing the well-being of his clients by using the knowledge, skills and resources he has learned over the years to assist and inspire them on their journey to a healthier life. The method of training William focuses on is high-intensity interval training (HIIT). He believes that short bursts of high-intensity exercise followed by brief, low-intensity activity will help your body to burn calories for greater periods of time. William firmly believes that engaging your core each day in your fitness routine will help build a strong foundation. His philosophy is to “Develop an active lifestyle while having a balance of physical and mental well-being.” William is First Aid and CPR Level C Certified. His interests are beach volleyball, boxing, snowboarding, hiking, camping, fitness training and traveling. controlyourbeachbody- controlyourbeachbody- @controlyourbeachbody Twitter @21billbrower- controlyourbeachbody@outlook.com

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