Are you running properly? - infographic

Some people believe that people are born with a given way of moving which they cannot change much, if at all. These same people say that some people are "designed" from birth to be good athletes or not to be particularly athletic at all.
I happen to believe you can make substantial changes in your body and how you move, no matter what kind of a body you were given at birth. With practice, you can change your running form forever. Keep these technique and training tips in mind during your next run.

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HEALTH BENEFITS OF FENUGREEK

What is Fenugreek?
Fenugreek (also known as Greek Hay and methi), is an herb that is grown in countries across the globe, but the majority is cultivated and consumed in India. It is a member of the bean family and its scientific family name is Fabaceae. There is even evidence that the ancient Egyptians understood the benefits of fenugreek, since fenugreek seeds have been found in tombs, particularly of Tutankhamen.
Fenugreek is interesting, because it can be used for three distinct purposes. The leaves can be dried and used as herbs, the seeds can be ground into a spice, and the plant matter itself can be used as a vegetable, like sprouts and microgreens. This makes fenugreek so important, because there are healthy attributes in all of those plant parts that can boost your health!

Nutritional Facts of Fenugreek
Fenugreek contains a wide variety of beneficial nutrients, including iron, magnesium, manganese, and copper, as well as vitamin B6, protein, and dietary fiber. Fenugreek also contains a number of powerful phytonutrients, including diosgenin which is a compound that has properties similar to estrogen. Other active constituents in fenugreek are alkaloids, lysine and L-tryptophan, as well as steroidal saponins (diosgenin, yamogenin, tigogenin, and neotigogenin).

Health benefits of Fenugreek
Appetite suppressant: Fenugreek complements diet and exercise for weight loss.The natural soluble fiber galactomannan can swell in the stomach and thus suppress appetite by making you feel full. Include fenugreek in your weight loss diet by chewing soaked methi seeds in the morning on an empty stomach. The natural soluble fibre in the fenugreek can swell and fill the stomach thereby suppressing your appetite.

Reduces cholesterol: Research studies show that fenugreek consumption helps to reduce cholesterol level. Fenugreek helps to reduce the level of low density Lipoprotein (LDL) significantly, which can prevent various conditions like atherosclerosis, heart attacks, and strokes. Fenugreek is a rich source of fiber, which scrapes excess cholesterol off of the arteries and blood vessels of the body. By reducing cholesterol content in the bloodstream, you reduce the chances of clots forming or becoming stuck in the vessels.

Reduces cardiovascular risk: Fenugreek seeds contain 25% galactomannan. This is a type of natural soluble fiber which specifically relates to a reduction in cardiovascular disease.

Controls diabetes: Fenugreek helps to alleviate type II diabetes. According to one study, it may also help people with Type I diabetes. Studies done by Indian researchers revealed that fenugreek added to type I diabetic patients’ diets helped to drop urinary sugar level by 54%. Because of the presence of the natural fiber galactomannan, fenugreek slows down the rate at which sugar is absorbed into bloodstream. A certain amino acid (4-hydroxyisoleucine) in fenugreek induces the production of insulin so therefore, 15-20 grams of fenugreek is recommended for controlling blood sugar on a daily basis. By slowly releasing insulin to the body rather than in massive chunks, overall bodily function is improved, and the plunges and peaks of blood sugar won’t be an issue for diabetic patients.

Relief for sore throats: Fenugreek’s soothing mucilage helps to relieve sore throat pain and cough.

Cures acid reflux or heartburn: Fenugreek is said to be an effective heartburn or acid reflux remedy because the mucilage in fenugreek seeds assists in soothing gastrointestinal inflammation, and coating the stomach and intestinal lining.  According to a study published in the journal Phytotherapy Research, a 2-week intake of a fenugreek fiber product taken 30 minutes before two meals /day, by subjects with frequent heartburn, diminished heartburn severity. The researchers found that the effects were similar to that of ranitidine at 75mg, twice a day.

Relieves constipation: Fenugreek adds bulk to the stool due to its high fiber content. This also makes it helpful in treating constipation and diarrhea, while also relieving minor indigestion.

Prevents colon cancer: Fenugreek possesses anti-carcinogenic potential. The steroid diosgenin in Fenugreek has been specifically linked to colon cancer prevention. Furthermore, the various non-starch polysaccharides like saponins, hemicellulose, mucilage, tannin, and pectin, lower cholesterol levels and inhibit bile salts from being reabsorbed by the colon. This can bind to the toxins and protect the colon’s mucus membrane, which can reduce colorectal cancer and other conditions that can negatively affect the colon.

Good for kidney trouble: Traditional Chinese medicine recommends fenugreek for patients suffering from various kidney conditions.

Useful for skin infection: It can be used for treating boils, eczema, abscess etc.

Increases milk production: India’s traditional ayurvedic physicians prescribe fenugreek to nursing mothers. This benefit is attributed to the presence of diosgenin in fenugreek. This can help increase the amount of milk that is produced by the breasts, and the magnesium and vitamin content of fenugreek also help the milk’s quality to keep your infant healthy.

Reduces menstrual discomfort: Fenugreek is considered as a potent substance that eases the process of menstruation and relieves the associated symptoms. It is an emmenagogue, which means that it can open up obstructed menses to make the most feminine of processes work smoothly and comfortably.

Minimizes symptoms of menopause: Fenugreek contains the chemicals diosgenin and estrogenic isoflavones, which are similar to the female sex hormone, estrogen. Loss of estrogen causes menopausal symptoms. So, eating fenugreek helps to reduce menopausal symptoms like mood swings, depression, cramps, and abnormal hunger pangs. Fenugreek helps to monitor a number of other hormones as well, keeping many other bodily processes in line as well.

Other benefits: Fenugreek helps in battling free radicals due to its antioxidant capacity. It is also good at improving the body’s overall metabolism and health. Irritated skin conditions can even be soothed by the external application of fenugreek. Furthermore, fenugreek is used for fevers and muscle aches.

Side effects of Fenugreek While Fenugreek is generally considered to be safe when used moderately, there have been reports of a few minor side-effects. Nausea is one common side effect, while other people have reported gastrointestinal discomfort (diarrhea and/or gas). Also, when using this herb topically on the skin, it is important to watch out for skin irritations and rashes.
Fenugreek use during pregnancy is not recommended, since it has the potential to induce labor. If you are pregnant and wish to take it, you should do so only after consultation with your doctor.
If you are currently taking any oral medications, you should always use this herb at least 2 hours before or after these drugs. This is important since Fenugreek fiber has the potential to interfere with the absorption of oral medications due to its mucilaginous fiber (which gives it a moist and sticky texture).

How to buy Fenugreek: Fenugreek is often available in capsules, seed, and powder form at many health food stores or online. You may also be able to find packaged Fenugreek herbal tea bags.

Sources: http://www.medindia.net/, http://health.india.com, http://www.homeremediesweb.com/, http://www.organicfacts.net/

WHY FROZEN VEGETABLES ARE FRESHER THAN FRESH

Frozen fruit and vegetables can be healthier, with higher levels of vitamins and cancer fighting antioxidants, than leafy ‘fresh’ produce.

Two independent studies found more beneficial nutrients in everything from frozen broccoli florets and carrots to blueberries. In two out of three cases frozen fruit and vegetables scored better on antioxidant-type compounds – including Vitamin C, polyphenols, anthocyanins, lutein and beta-carotene. Consumption of these anti-oxidant compounds is considered beneficial in preventing cancer and supporting the working of the body, brain, skin and eyes.

The somewhat counterintuitive findings stem from the fact that fresh produce gradually loses nutrients as it passes through the supply chain. Although fresh apples, pears, and blueberries are marketed as “just-picked” products straight from harvest, most have spent several weeks in storage. In addition, a substantial amount of fresh fruit and vegetables will continue to degrade in the consumers’ refrigerators.
Conversely, frozen foods retain most of their antioxidants and vitamins, as they are chilled almost immediately upon harvest.

Two teams, one from Leatherhead Food Research and another from the University of Chester, carried out 40 tests to measure nutrient levels in produce which had been sitting in a fridge for three days versus the frozen equivalent.

Overall, frozen foods tended to exhibit higher levels of antioxidants and vitamins, with products like frozen carrots exceeding the “fresh” value by up to 300%.
“Unlike frozen, some fresh produce concentrations of antioxidant compounds exhibited a decrease during refrigerated storage to levels below those observed in the corresponding frozen produce,” said study author, Graham Bonwick, of the University of Chester. “The effects were most noticeable in soft fruits.”

That said, it wasn’t always a clear win for frozen versus fresh produce … for example:

• Frozen sprouts scored higher on all nutrient measures.
• Frozen spinach beat fresh spinach in some but not all nutrient tests.
• Frozen raspberries and peas were about equal to their fresh counterparts.
• Frozen cauliflower and baby sweetcorn showed no major advantages over fresh.
• Frozen blueberries and green beans had much higher levels of vitamin C and polyphenols.
• Frozen carrots had more vitamin C, more polyphenols, three times more lutein, and twice as much beta-carotene.
• Frozen broccoli had more vitamin C and lutein and four times more beta-carotene, while fresh broccoli had more polyphenols.

The findings demonstrate that eating newly picked produce is the healthiest option, however frozen can be almost as good and is often better that items sold as ‘fresh’.

Leatherhead’s Dr Rachel Burch, said: "We must disregard the mistaken opinion that ‘fresh’ food is always better for us than frozen food. These results demonstrate that frozen can be nutritionally comparable to ‘fresh’ produce."

What's your experience? Do you agree with these findings?

Sources: http://www.dailymail.co.uk , http://www.medicaldaily.com/

Eat spinach or eggs for faster reflexes - study shows

If there are two things most, if not all, mothers tell their kids to eat, it’s their greens and breakfast. They encouraged these for good reasons too, as both are healthy for growing kids and adolescents. But now, a new study shows that eating spinach and eggs, which are both high in the amino acid tyrosine, can boost a person’s reflexes. The amino acid is a precursor in the production of norepinephrine and dopamine, both of which increase energy, alertness, and improve mood when together. With that in mind, researchers from the University of Leiden and the University of Amsterdam in the Netherlands wanted to see how well it improved reflexes.

The study
They created a situation in which test candidates had to interrupt a repetitive activity at a given instant. The researchers tested this using a stopping task: the participants were told to look carefully at a computer screen. Whenever a green arrow appeared, they had to press a button as quickly as possible. At the same time they had to make sure the button they chose matched the direction of the arrow. If a red arrow appeared on the screen, the candidates had to keep their hands off the keyboard altogether.
The participants had two sessions in the test lab. On one occasion they were given orange to drink that contained tyrosine, and on the other occasion the orange juice contained a placebo. The tests showed that the candidates performed better on the stopping task if they had drunk the juice with tyrosine.

Benefits
The positive effect of tyrosine on our reaction speed can have benefits for road safety. For example, if a queue suddenly forms, fast reflexes can prevent an accident. But there are many more examples. Colzato: 'Tyrosine food supplements and tyrosine-rich food are a healthy and inexpensive way of improving our intellectual capabilities. This makes them preferable to Ritalin and Modafinil, products that students often reach for to improve their academic performance. Tyrosine is safe and doesn't need a doctor's prescription.'

What is tyrosine?
Tyrosine isn’t only found in spinach and eggs either, although it’s possible to make a great breakfast with both, and they’re both good for the body. It can also be found in soy, cottage cheese, chicken, turkey, peanuts, avocados, and bananas, among other foods.
Anyone who doesn't eat enough of these foodstuffs produces too little dopamine, which can lead to depression and apathy.






Start your day with a tyrosine-rich breakfast

Scrambled eggs with spinach & parmesan  recipe

Servings: 1

Ingredients

• 2 large eggs
• 3 cups baby spinach
• 1-2 tablespoons grated Parmesan 
• 1 teaspoon olive oil
• crushed red pepper flakes
• freshly ground black pepper
• kosher salt

Directions
Whisk 2 large eggs in a small bowl; season with kosher salt and freshly ground black pepper and set aside. Heat 1 teaspoon olive oil in a medium nonstick skillet over medium heat. Add 3 cups baby spinach and cook, tossing, until wilted, about 1 minute. Add eggs; cook, stirring occasionally, until just set, about 1 minute. Stir in 1-2 tablespoons grated Parmesan. Sprinkle with crushed red pepper flakes.

Nutrition facts per serving:  Calories (kcal) 270, Fat (g) 17, Saturated Fat (g) 6, Cholesterol (mg) 440, Carbohydrates (g) 10, Dietary Fiber (g) 3, Total Sugars (g) 0, Protein (g) 18, Sodium (mg) 910

Sources: http://medicalxpress.com/news/, http://www.sciencedaily.com/releases, http://www.medicaldaily.com/, http://www.bonappetit.com/

To boost your immune system go for blueberries and red grapes

For the past decade, nutrition scientists have known that certain whole foods that are consumed in their natural and unprocessed forms promote vibrant health by stimulating the innate immune response system, while virtually all refined foods and hydrogenated fats promote disease. Extensive research studies have determined that protective compounds that protect plants from disease can have a similar effect when eaten by humans.

The study
A new study has found that chemicals in red grapes and blueberries may boost your body’s immune system. Researchers from Oregon State University looked at the impact of 446 different chemicals on the human immune system.
The findings showed that two compounds, resveratrol found in red grapes and pterostilbene found in blueberries, when combined with vitamin D, could boost the body’s ability to fend off illness.


Compounds in blueberries and red grapes worked in synergy with vitamin D
Resveratrol has been the subject of dozens of studies for a range of possible benefits, from improving cardiovascular health to fighting cancer and reducing inflammation.
"Out of a study of hundreds of compounds, just these two popped right out," said lead researcher Adrian Gombart. "Their synergy with vitamin D ... was significant and intriguing. It's a pretty interesting interaction." Resveratrol and pterostilbene are known as stilbenoids.

These compounds worked in synergy with vitamin D and had a significant impact in raising the expression of the human cathelicidin antimicrobial peptide, or CAMP gene, that is involved in immune function, the researchers explained.

Resveratrol and pterostilbene are compounds produced by plants to fight infections, and in human biology appear to affect some of the signaling pathways that allow vitamin D to do its job, researchers said. It appears that combining these compounds with vitamin D has considerably more biological impact than any of them would separately.

Bottom line
Continued research could lead to a better understanding of how diet and nutrition affect immune function, and possibly lead to the development of therapeutically useful natural compounds that could boost the innate immune response, the researchers said in their report.
If you are a health-minded person, think about eating three to five servings of red grapes and blueberries each week to boost immune health and fight immune-deficient disease proliferation.

WHAT'S YOUR WORKOUT PERSONALITY?

It's hard to categorize any one person, but when it comes to exercise, there are some defining personality traits that could affect your workouts and your ability to stick to a routine.
By identifying your fitness personality, you can create an exercise program that suits your rhythms and interests, which comprise who you are. Working with your personality, rather than against it, can help you find a fitness approach that can become an integral part of your life.
Maybe getting fit is a brand-new goal for you. Consider your overall orientation to life and relationships — do you like consistency or change? Time alone to think or lots of conversation with friends? Are you geared toward goals, or do you prefer to relax and see what unfolds? Do you like to get up early and get your obligations out of the way, or are you more spontaneous, tackling tasks as the spirit moves you during the day?

Take our short quiz (write down your answer for each of the eight questions) to see what type of exerciser you are--and how you can use your fitness personality to your advantage!

I like my workouts to take place:
A) In my home, or wherever and whenever I can get them in
B) In a high-energy atmosphere with other exercisers
C) In a calm, relaxing environment
D) Wherever suits my mood that particular day
E) On the field or court
F) Wherever I can best challenge myself

Which of the following workouts sounds like the most fun to you?
A) Walking during my lunch break, or doing a DVD at home
B) Zumba
C) A Pilates-yoga fusion class
D) A crazy obstacle course
E) A game of pick-up basketball
F) A really difficult boot camp or circuit workout

If you could have any of the following for FREE, what would you choose?
A) A home gym
B) A 10-class pass to my favorite group fitness class
C) A new high-end yoga mat
D) A session of rock climbing
E) Tennis lessons
F) A one-on-one session with Jillian Michaels

How would you describe your ideal workout experience?
A) Convenient
B) Social
C) Present
D) Fun
E) Competitive
F) Challenging

What song lyric best describes your workouts?
A) "Taking care of business and working overtime." - Bachman–Turner Overdrive
B) "I get by with a little help from my friends." - The Beatles
C) "Who can say where the road goes, where the day flows." - Enya
D) "It's not about winning, it's about fun." - Spongebob Squarepants
E) "Put me in, coach. I'm ready to play!" - John Forgerty
F) "Harder, better, faster, stronger." - Kanye West

What fitness goal would you most like to accomplish?
A) Completing a workout DVD system --such as "Insanity" or "P90X"
B) Setting up a regular running group
C) Holding crow pose for more than a minute
D) Climbing a mountain in another country
E) Winning a basketball tournament
F) Completing an Ironman or marathon

What motivates you to work out?
A) Knowing it gives me the energy to cross things off of my to-do list
B) Having workout buddies to exercise with
C) Finding my inner calm
D) Trying new things and having a good time
E) Winning
F) Pushing myself to my limits

How do you plan your workout schedule?
A) I work out whenever I can squeeze it in
B) I plan my workouts around my social calendar
C) I work out during the time of day when I feel the most centered
D) I don't schedule my workouts--I do them when I feel like it
E) I work out when the court or field is available
F) I work out when my energy is at its highest

Calculate your score (total number of As, Bs, Cs, Ds, Es, and Fs)

Want to cut out junk food? How you pay for your groceries matters.

Who doesn't know that junk food is bad for you? It's empty calories, puts on the pounds and is awfully, terribly, almost impossibly hard to resist. It turns out, though, that you'll buy less junk food if you put away your credit (or debit) card and always pay cash. That's the finding of a Cornell University study in the Journal of Consumer Research.

The study
U.S. researchers analyzed the shopping behavior of 1,000 households over six months and found that the participants' shopping carts contained a larger proportion of impulsive or unhealthy food products when they paid with credit or debit cards rather than cash.
Foods that shoppers perceived as "virtuous" - like vegetables, milk, meat and grains - were more likely to be planned purchases. When shoppers paid for groceries in cash, they were inclined to stick with the virtuous staples and forgo the impulse junk food. Researchers determined that paying with cash was psychologically more painful than paying with plastic.
"Parting with a hundred dollar bill is a very vivid and concrete action," the authors wrote. "However, charging $100 to one's credit or debit card is an abstract and less vivid action." But people with cash were happy to spend their money on foods they thought would improve their well being.

The logic may not be very mysterious, but it's definitely worth being aware of if you want to keep both your spending and your weight in check. When you use cash, you usually have to plan the purchase, estimate how much money you'll need, then go to the ATM to withdraw it, says David Just, an associate professor of behavioral economics at Cornell University, who has studied the use of plastic versus cash in food-purchasing decisions.

"But a credit card is there whenever you have the urge for a snack," Just says. Making those cash calculations also forces you to get your brain churning, Just says. "The act of counting gets you thinking, not just about money, but about the long-term effects of the food," he says, and that makes cash-paying consumers more likely to opt for apples over Apple Jacks.
"With cards, you just put the stuff in the basket, walk over and swipe the card. It takes so little thought."

Worried your credit card might be plumping up your other bottom line? Here are five ways to ensure that plastic doesn't derail your diet:

No. 1: Pay for food with cash
"The notion that mode of payment can curb impulsive purchase of unhealthy food products is substantially important," write the authors of the above-mentioned study. "The epidemic increase in obesity suggests that regulating impulsive purchases and consumption of unhealthy food products is a steep challenge for many consumers." Given that many consumers struggle so mightily to make healthy choices, understanding that using plastic increases their vice purchases may help people control impulsive behavior. The authors suggest that there may be a connection between rising obesity and changing modes of payment. According to the Centers for Disease Control, 34% of U.S. adults are obese. And nearly 40% of all purchases in 2006 were paid by credit and debit cards. "The relationship between these trends suggests that self-control is not entirely volitional; it can be facilitated or impeded by seemingly unrelated contextual factors that influence people's visceral feelings."

No. 2: Go cash-only for treats
If you prefer using plastic for your groceries, you could take a hybrid approach: buy only nutritious foods with a card and buy your treats with cash. In a 2009 study led by the Cornell Food and Brand Lab, researchers found that students who paid cash for school lunches, instead of using prepaid debit cards, spent 30% more on healthy items such as low-fat milk, bottled water, fruits and vegetables. Researchers also saw that students made similar healthy food choices when they were given a debit card that could be used only to purchase foods that were good for them, and were given additional cash they could use to buy anything they wanted, Just says.

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Researchers also saw that students made similar healthy food choices when they were given a debit card that could be used only to purchase foods that were good for them, and were given additional cash they could use to buy anything they wanted, Just says.

No. 3: Limit your funds
If you walk into a store with only $50 in your wallet, you'll probably spend less than if you go in carrying a credit card that has a $5,000 limit, experts say. "People who have credit have more money to spend, so they tend to spend more freely," Just says. You could nix the credit card for your food purchases and instead load up a debit card with a set amount each week or month. Then once the money is gone, it's gone. "That's a modern incarnation of the old budget trick where people would take cash out and put it in an envelope," Just says. While this method likely wouldn't be as effective as using cash, it's still a way to trick yourself into staying on track with your purchases, experts say.

No. 4: Make a grocery list and stick to it
If you make a grocery list just so you won't forget anything, it probably won't help you in your resolution to avoid unhealthy foods, Just says. Sure, you'll remember the cabbage you need to make your veggie soup, but you might also grab those cream puffs you definitely don't need. But making a list of nutritious items and deciding ahead of time not to buy anything else probably will help a lot, Just says. "You need to make your decisions before you even walk in the door," says Lisa Galper, a Phoenix psychologist and expert in the psychology of weight loss. That can mean making a grocery list, going over a menu online to decide what to order before you head out for a business lunch or even vowing to order only one pastry before you walk into a doughnut shop, she says.

No. 5: Put a lock on temptation
First it was fast food restaurants. Now vending machines are starting to take credit cards, according to Capital Processing Network. Experts say that consumers need to think ahead about ways to avoid temptation or make it harder for themselves to pull out a card, swipe and munch.
One tactic is to avoid the temptation altogether. For example, Just says that there is a vending machine that takes credit cards right down the hall from his office, so he tried not to walk past it.
Another option? Lock your wallet in your desk drawer, he suggests. Galper recommends locking your purse in your car trunk if driving past fast food restaurants makes you crave a greasy burger. "No one wants to pull into the drive-through, put the car in park, go around to the trunk and get their purse out," Galper says.
For the same reasons that plastic can make it easy for consumers to get into debt, credit and debit cards also can promote unhealthy eating habits, Galper says. "People tend to spend and eat mindlessly, so it's important to be mindful."




Sources: http://www.sciencedaily.com, http://health.usnews.com/health-news/, http://www.binghamton.edu/magazine/, http://www.sfgate.com/health/article/, http://money.msn.com/credit-cards/

TOP 18 FOODS TO CURB YOUR APPETITE - infographic

Has your stomach ever growled in anticipation of lunch, even though you just ate breakfast? At some point, we’ve all fallen victim to an unexplained raging appetite, which can lead to eating snacks that are high in calories, sugar and fat—and, of course, weight gain. But instead of popping pills that’ll supposedly curb hunger, turn to something surprising: food. It sounds contradictory, but eating can actually suppress your appetite—as long as you choose the right foods. Try one of these extra-satisfying eats to keep your appetite in check.

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Study on scents shows that only imagining the smell of a cake leads us to eat more of it!

A new study published in the Journal of Consumer Research (PDF) reveals that subjects salivated over the smell of chocolate cake as much as those that only saw a picture of chocolate cake and encouraged to imagine the smell.
We already know that Realtors bake cookies at open houses to offer a homey feel, and Spas burn lavender-scented candles to induce calm, but this new research proves that imagining a smell may be as enticing as actually experiencing the smell. In other words, imagining a chocolate cake makes you drool just as much as sitting next to one.

Smellization
The researchers liken the effect to that of a visualization exercise, and call it “smellization.”
As the scientists found, the smellization effect cannot exist in a vacuum; it needs visual triggers. Like, say, a photo of delicious chocolate cake, and a tagline about delicious chocolate cake.

The study
In one study, participants viewed the advertising tagline, “Feel like a chocolate cake?” Some participants were shown just the tagline and others were shown the tagline accompanied by a photo of a chocolate cake. The participants were then asked to either smell a sachet with the fragrance of chocolate cake, imagine the scent of chocolate cake, or neither.
As the researchers expected, smelling the cake increased salivation for all participants. They did, however, note an increase in salivation in participants who viewed the advertisement containing both the photo and the tagline when the cake smell was completely removed (compared to people who just viewed the tagline).

Bottom line
The upshot of all that olfactory-based literal drooling? Those who do it also drool over products in a somewhat more metaphorical sense. An item for which consumers literally salivate is one they both buy and consume in larger quantities. So if you’re trying to cut back on the cookies, do yourself a favor and don’t think about how they smell next time you see an ad.



Sources: http://consumerist.com/2014/, http://www.foodnavigator.com/Science-Nutrition/, http://agbeat.com/business-marketing/

Lacking inspiration? Exercise found to boost creativity

Does a sound mind really relate to you having a sound body? Does a flexible body equal a flexible mind? According to a recent study there may be some real truth in this, with findings suggesting that exercise may enhance your creative thought processes.

The study
The study, published in the journal Frontiers in Human Neuroscience, shows that regular exercisers do better on tests of creativity than their more sedentary peers.
Specifically, researchers noted that regular exercise seems to be associated with improved divergent and convergent thinking, which are considered the two components of creative thinking; the former involves thinking of multiple solutions for one problem, while the latter involves thinking of one solution for a problem.

The test
Testing was on two different groups, athletic participants who exercised four or more times a week and non-athletic types. The first assignment was a so-called alternate uses test, in which the participants had to note down all the possible uses for a pen. This was followed by a remote associates task: the test persons were presented with three non-related words, like 'time', 'hair' and 'stretch', and had to come up with the common link, which in this case was 'long'.

The findings
The athletic group performed better than those who did not exercise as regularly when it came to both tests. Lead author, and cognitive psychologist, Lorenza S. Colzato states, “We think that physical movement is good for the ability to think flexibly, but only if the body is used to being active. Otherwise a large part of the energy intended for creative thinking goes to the movement itself. Exercising on a regular basis may thus act as a cognitive enhancer promoting creativity in inexpensive and healthy ways.”

Famous, creative, and fit!
Leonardo da Vinci may have been spurred on in his artistic endeavors to paint the Mona Lisa, as well as coming up with imaginative plans for flying machines, by the fact that he was an athletic man who kept himself in good shape. Even a good couple of thousand years ago Greek philosopher Socrates who focused on cultivating the imagination recognized the importance of keeping in shape when he said, “It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” Philosopher and author Henry Thoreau claimed that his thoughts began to flow ‘the moment my legs began to move’ and celebrated media visionary Walt Disney was known to send his creative teams to find inspiration along the trails of Sedona’s pink mountains in Arizona. Really many authors and artists have recommended fresh air or a long walk for firing up the neurons, to inspire creativity or getting rid of writer’s block!

Not only exercise can boost creativity but it can also...
... sharpen thinking - Recently, Dartmouth researchers added support to mounting evidence about the way that exercise affects learning and mental acuity: it boosts the production of “brain derived neurotrophic factor" -- or BDNF – a protein that is thought to help with mental acuity, learning and memory.

It helps you learn new tricks - Even one exercise session can help you retain physical skills by enhancing what's commonly known as "muscle memory" or "motor memory," according to new research published in PlosOne.  As the New York Times reported, men who were taught to follow a complicated pattern on a computer and subsequently exercised were better able to remember the pattern in subsequent days than the men who didn't exercise after the initial squiggle test.

It supports problem-solving - In one study, mice that exercised by running not only generated new neurons, but those neurons lit up when the mice performed unfamiliar tasks like navigating a new environment.

It helps alleviate symtoms of depression - When you exercise, your pituitary gland releases endorphins to help mitigate the physical stress and pain you are experiencing. But those endorphins may play a more important and longer-lasting role: they could help alleviate symptoms of depression, according to a Mayo Clinic report.

It reduces stress - Although exercising raises our levels of cortisol -- the hormone that causes physical stress and is even associated with long-term memory impairment -- its overall effect is one of a stress reducer. That's because exercise increases the body's threshold for cortisol, making you more inured to stressors.

It helps delay age-associated memory loss - As we get older, an area of the brain called the hippocampus shrinks. That's why age is associated with memory loss across the board. However, profound memory loss -- such as in dementia and Alzheimer's disease patients -- is also contributed to by accelerated hippocampus shrinking. Luckily, the hippocampus is also an area of the brain that generate new neurons throughout a lifespan. And, the research shows, exercise promotes new neural growth in this area.

Sources: http://www.news.leiden.edu/, http://www.sciencedaily.com/releases/, http://www.upperwestsidecycling.com, http://www.huffingtonpost.com/