Today at a Glance
OPTIMIZE ENERGY—one framework
The Brain Ten:
Boost Your Brain Power and Focus with These 10 Foods
Are you struggling to stay focused and productive?
It might be time to take a closer look at what you’re eating.
We’ll share 10 brain-boosting foods that can help improve cognitive function, reduce fatigue, and manage stress.
Don’t miss out on these powerful food hacks for a sharper mind and a more productive day!
Here they are:
- Fatty fish: Salmon, sardines, and mackerel are rich in omega-3 fatty acids that are essential for brain function and can improve cognitive performance.
- Blueberries: Blueberries are high in antioxidants that can protect brain cells from damage and improve communication between them. They also contain flavonoids that can improve memory.
- Dark chocolate: Dark chocolate is high in flavonoids that can increase blood flow to the brain and improve cognitive function. It also contains caffeine and theobromine, which can boost alertness and mood.
- Nuts and seeds: Almonds, walnuts, and pumpkin seeds are rich in vitamin E, which can protect brain cells from damage. They also contain magnesium, which can improve cognitive function.
- Avocado: Avocado is high in monounsaturated fats that can improve blood flow to the brain and cognitive function. It also contains vitamin K, which can improve memory.
- Eggs: Eggs are high in choline, which is essential for brain function and can improve cognitive performance. They also contain vitamin D, which can improve mood.
- Broccoli: Broccoli is high in vitamin K, which can improve cognitive function and memory. It also contains compounds that can reduce inflammation in the brain.
- Turmeric: Turmeric contains curcumin, which can reduce inflammation in the brain and improve cognitive function. It also has antioxidant properties that can protect brain cells from damage.
- Green tea: Green tea contains caffeine and theanine, which can improve alertness and mood. It also contains antioxidants that can protect brain cells from damage.
- Whole grains: Brown rice, quinoa, and oats are rich in complex carbohydrates, which can provide a steady supply of energy to the brain. They also contain B vitamins, which can improve cognitive function and mood.
Always stay hydrated. The most underrated habit for a high-performing brain.
BUILD STRENGTH—one exercise
Chocolate Eating Meditation
Improve Your Relationship with Food in 8 Simple Steps
The 8 steps below are going to help you with:
• increasing awareness while eating
• reducing overeating
• promoting a more mindful and less stressed lifestyle
All you need is a piece of chocolate (ideally very dark—80% upward) and 5 minutes.
Ready? Let’s go!
- Begin by taking a moment to get into a comfortable and relaxed position. Take a deep breath in through your nose and exhale slowly through your mouth. Repeat this a few times until you feel calm and centered.
- Take a piece of chocolate in your hand and observe it closely. Notice the color, texture, and shape of the chocolate. Bring your attention fully to the present moment and let go of any distractions or worries.
- Take a small bite of the chocolate and notice the flavor and texture in your mouth. Allow the chocolate to melt slowly on your tongue and notice how the taste and sensation change as it melts.
- Take a moment to connect with your hunger and fullness cues. Pay attention to how your body feels and notice if you are truly hungry or if you are eating out of habit, boredom, or emotion.
- As you continue to eat the chocolate, take your time and savor each bite. Notice how your body feels with each bite and pay attention to your emotions and thoughts as well.
- If your mind begins to wander, gently bring your attention back to the chocolate and the present moment. Remember that this is a practice of mindfulness and self-compassion, so be kind to yourself if you become distracted.
- As you finish the chocolate, take a moment to reflect on the experience. Notice any feelings or sensations in your body and mind. If you feel satisfied, take that as a sign to stop eating. If you feel like having more, take a moment to check in with your body to see if it’s truly hungry or if you just want more chocolate.
- Finally, take a deep breath in and exhale slowly. Thank yourself for taking the time to practice mindful eating with chocolate and carry this sense of mindfulness with you as you go about your day.
THRIVE IN LIVE—one mindset
Unlocking the Power of Your Mind
3 Mindset Traits You Need to Start a Healthier Lifestyle
Are you struggling to stick to a healthier lifestyle?
It all starts with your mindset. Let’s explore the 3 most important mindset traits you need to adopt to thrive on your journey toward a fitter, healthier life.
Experience the transformative power of your mind to change your body and your life.
Let’s dive in.
To start a healthier lifestyle, it’s important to adopt a growth mindset. This means you simply believe that your abilities and qualities can be developed through hard work and dedication.
Instead of seeing yourself as fixed, you see yourself as adaptable and capable of change.
This mindset will help you to approach your health and wellness journey as a learning experience, rather than a fixed goal.
Starting a healthier lifestyle requires self-discipline. You need to be able to control your impulses and stick to your goals—even when difficult.
It’s important to have a plan and set clear goals for yourself—and then work hard to achieve them.
This might mean saying no to unhealthy foods or prioritizing exercise even when you’re feeling tired or busy.
A positive attitude can make all the difference when it comes to starting a healthier lifestyle.
Instead of focusing on what you can’t do (or doing wrong) focus on the positive changes you’re making. Track your progress towards your goals.
Pro Tip: Celebrate your successes—no matter how small they may seem. Use them to motivate yourself to keep going.
A positive attitude will help you stay motivated and make the journey toward a healthier lifestyle more enjoyable.
Ketty & Markus