Improve Your Posture with this Exercise!

Every month I post an exercise to Better Living's website. This month's exercise is for the lower trapezius. Use light weights at first and make sure you keep your elbow straight and close to your ear.

Watch My Video for an Exercise to Improve your Posture and Shoulder Stability

Can Food Make Me Smarter?

Back in December I started eating less bread, rice, pasta and cereal. This was tricky because I already follow a plant-based (with occasional fish) diet. When you have already stripped out meat, cheese and eggs, what's left? However, I was motivated by a nagging reminder...I kept forgetting words.

I've been reading several books on brain health and there is a theory that the rise of dementia, Alzheimer's Disease and general brain deterioration may be the quantity of grains we eat. Grains raise our blood sugar and, consuming too much of them, can produce insulin resistance. Furthermore, some people experience inflammation (another brain combatant!) when they consume wheat-based (gluten-containing) products. While I am not in this camp, I thought I'd do an experiment on myself and eat more vegetables and fruit to replace the extra grains. What came was a surprise.

Kale and Carrot Salad

After a month of eating a daily salad, I actually started craving salad. Salads became my base for most dinners. Throw a piece of smoked mackerel or a can of sardines on a salad. Roast walnuts and sprinkle tofu on a salad. Crumble a veggie burger on a salad. What's more, while I used to think of salads as the thing that came before the main meal. Now, I feel full and satisfied with just a big salad. Beyond salad, I learned several tricks for making meals delicious without grains...

Matar Tofu on Cauliflower 'Rice'

Frozen "riced" cauliflower can be a substitute for rice under stir-fries and Indian dishes. Roasted vegetables make a fantastic, filling side-dish replacing white potatoes. Zucchini noodles (prepared correctly) are just like pasta. Pureed turnips and cauliflower make a mashed "potato" that is sweet and creamy. Lay a piece of pecan-encrusted perch on your mashed turnips for a mouth-watering dinner. Yum.

Nearly 3 months into my experiment, I've lost weight, discovered boundless energy and I've run two Spartan races. I spend a lot of time in the produce section of the grocery store and race through the rest. Am I thinking more clearly? Not yet. But, case studies show dietary changes can take 4-6 months to have an effect on the brain. 

Every dietary improvement can impact your life. Want to work on your nutrition plan? Email me at mark@betterlivingfitness.com to get started. www.betterlivingfitness.com

Thai Curry Soup with Zucchini Noodles