Be Healthy, Be Happy # 35

AUTOPHAGY

Did you know that you can actually clean out some bad cells in your body?! This process is called Autophagy. Definition of autophagy: “The word autophagy is derived from Greek words “auto” meaning self and “phagy” meaning eating. Autophagy is a normal physiological process in the body that deals with destruction of cells in the body.” (https://www.news-medical.net/health/What-is-Autophagy.aspx)

Personally, I feel that I can induce this process through various means, which will then assist in one of my main goals of anti-aging enhancements. How is this possible? Through a consistent exercise program, intermittent fasting on some days, and leaning more towards a lower overall carbohydrate intake in my nutritional plan. There are many benefits to inducing autophagy, as illustrated in this article – https://draxe.com/benefits-of-autophagy/

This just sounds like a natural process that can occur in the body …. if we decide to let it happen!

“Take care of your body; it’s the only place you have to live in.”

GR​OK ON !

Bob
Mobile: +66 (0) 81-935-8017

Be Healthy, Be Happy # 34

BRAIN FOODS

I am sure many of you have heard or seen the term “Superfoods” in various articles or on social media sources. Another term to consider are “Brain Foods.” What can we consume in order to keep our brains functioning properly, and even which foods have the potential to enhance our brain power? After all, our brain is quite vital to our daily existence and overall quality of life. The brain is basically our body’s control system, as it helps our heart and lungs work best, while also encouraging us to move, to feel, to just think. Therefore, it stands to reason that we should focus on keeping our brains in optimal condition. The various foods that each of us consumes will definitely be a factor in maintaining brain health, while also positively affecting our concentration and memory, both short-term and long-term. Additionally, the antioxidants included in some foods can increase our alertness and even positively enhance our mood.

In doing a little simple research (via Google), I compiled a fairly long list of so-called brain foods, which I also consider to be beneficial to our overall physical health.

Oily-Fatty Fish (wild salmon)
Nuts
Blueberries
Strawberries
Blackberries
Avocados
Red Grapes
Greek Yoghurt
Beans, Lentils
Flax Seeds
Tempeh
Smart Oils: Olive, Walnut, Avocado, Flax, Coconut
Eggs
Coffee
Turmeric
Broccoli
Pumpkin Seeds
Sunflower Seeds
Chia Seeds
Dark Chocolate
Oranges
Pomegranates
Green Tea
Tomatoes
Carrots
Sage & Rosemary
Beets
Bone Broth
Sweet Potatoes
Celery
Spinach
Asparagus
Brussel Sprouts
Peppers
Kimchi
Kale
Chard
Beef
Dried Fruits

This is obviously a very inclusive list, showing that many foods can help keep our brains healthy.
Looking at this list, I calculated that I consume about 25-30 of these on a daily or weekly basis. Take some time to review, and count how many you currently include in your nutritional intake. How often do you consume these “smart foods?”

One Life – One Brain – One Body …. ONE CHANCE!

GR​OK ON !

Bob
Mobile: +66 (0) 81-935-8017

Be Healthy, Be Happy # 33

Staying Fit for Life

In the past, I was definitely what you might call a “chronic fitness freak” – usually working out or playing a game/sport for 6-7 days each week. These days, I have definitely slowed down a bit, yet I still do my best to find time to “move” as much as possible throughout each day. I now follow the Primal Blueprint Fitness Pyramid, shown here:

You can see that the base of the pyramid is mostly about just moving, and I often go for long walks on the weekends, for up to 2-3 hours at times (with breaks); or for a relaxed ride on my Elliptigo bike. This can serve as my own form of meditation, or I often listen to an educational podcast. Next up on the pyramid is the more recognized fitness advice – I do some form of strength/resistance training, but usually only up to twice each week. And finally, I try to do some form of sprinting-moving fast about once a week or so. This can be barefoot sprinting on a nice grass field, or doing some intervals on a rowing machine, elliptical machine, spin bike, or even some quick sprints in a swimming pool. You will also note the very important PLAY and RECOVER facets included in this “program.”

Overall, this model is surely feasible for most people to achieve. Many athletes, including the long-distance endurance crowd, are discovering that they can train less – if they are smarter and more intuitive about their training. By resting more and including some strength training in their regimens, they find the value in keeping difficult workouts shorter, and the easy sessions more relaxed and longer.

In conclusion, I think you will find that this excellent article offers a good number of parameters for your own personal goal of staying Fit for Life – especially in our world today, when many people often feel stressed on a daily basis, or as the distractions and tasks increase – we fail to find time for some form of exercise or just some movement.
There are a great number of tips included, as you will hopefully find several that resonate with your own personal situation and daily schedule. Have a great upcoming weekend!

“Just because some is good doesn’t mean more is better.”

GR​OK ON !

Bob
Mobile: +66 (0) 81-935-8017