Magical Moments

The gratifying result of being supremely healthy is that your body becomes barely noticeable, much like having your car in perfect running order. When your car is perfectly tuned, your driving experience is the ride, the scenery, and the people you are with. You are not worried about whether the car is about to break down or not. The way to alleviate worry and transcend "car-consciousness" is by taking care of your car, not by ignoring it and leaving its well-being to the whims of chance. The way to transcend worrisome body-consciousness is by taking care of your body. The idea is not to become obsessed with your physical form. Simply give it enough care and attention so that it functions as the perfect instrument and comfortable embodiment it was meant to be. 
                                                                             Yoga The Spirit and Practice of Moving Into Stillness
                                                                                   by Erich Schiffmann

I love this paragraph from Erich. It is what I've chosen to open our blog today because it's a perfect entre to a discussion about flexibility.


I love the feeling of lengthening my muscles (I prefer calling "stretching" either "flexibility training" or just lengthening muscles; stretching sounds unsafe and makes me think about something like taffy.

                                                                    YIKES!

Flexibility training feels so good that I consider it a reward after strength and aerobic training. 


When you lengthen a muscle, be sure to take a deep breath and exhale as you move into the stretch. Pause for a moment as you inhale again and then if you wish deepen the stretch by moving a little further into it. Then - just be there and breath and enjoy the quiet time.


As you free your body from tightness and become more flexible you restore natural movement and ease tension from your body. It will help to ease pain and free energy blockages. 

                                                                     YIPPIE!

                                                From Bob Anderson's wonderful book Stretching

Sitting at a computer, driving, reading for long periods often causes neck and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or so throughout the day or whenever you feel stiff.


This is a quote from the paragraph in this picture. You might be wondering what the dude in #12 is doing - he's shaking out his hands... feels so good to get the circulation going in the entire arm. The rest of these are pretty easy to follow. Hold them for about 10 seconds and breath. It will be a magical few minutes for you and a nice break. Please note the shaded areas on the drawings - those areas represent the part of the body that is benefiting from the stretch.


Flexibility training has a calming effect on the mind too. That's why I love it so much.

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Another way of lengthening muscles is through movement. Below you will find two versions of a Qi Gong exercise called "The Rooster Spreads The Feathers".

                                                     The Rooster Spreads The Feathers # 1 

                                                       The Rooster Spreads The Feathers #2


AS WE AGE WE BECOME LESS FLEXIBLE. IT ONLY TAKES A FEW MINUTES A DAY TO PREVENT THAT FROM HAPPENDING. 


OPEN AND LIFT AND BE FREE! ENJOY MOVEMENT AND LIFE. EACH MOMENT IS SO PRECIOUS AND SWEET. 

Big Blog Hug to you!

Donna Rae

Love this age........

                                                                       Love this life...

This was sent to me by a dear friend.

http://www.youtube.com/watch?v=-5s6FLjdZNc

It is a short slide show titled - Philosophy for Old Age by George Carlin that you will absolutely love.

Check it out - it will make you smile big and deep and maybe weep and laugh and be proud of your age.

Love this age........

Ha!

DRAE

Be a Whale Warrior With Us!

As I approach 60 I'm taking the time to think more globally instead of just locally. Today's blog opens with an experience I had as a nurse. 


I was an acute stroke research nurse at Johns Hopkins. One of my responsibilities was to help teach the residents and interns about our drug protocol. One evening the chief investigator for our study and I stayed late to meet with the docs working nights. Before we began our talk, I made a quick trip to the bathroom. Just as I started walking down the hall a door opened at the end and what emerged haunted me for weeks and still does.

A beautiful chimp imprisoned in a "monkey chair" with about 50 electrodes coming out of his brain was being wheeled down the hall by a tall man in a white lab coat. The site below will give you an idea of what the contraption looks like with the exception that the one this chimp was in was wooden.

http://www.all-creatures.org/anex/monkey-chair-01.html 

I stopped frozen as the chimp was wheeled past me. It was like watching an open casket go by with the corpse alive or watching someone being buried alive. The researcher had his head down so he didn't see the shocked expression on my face. I was stunned. The chimp made eye contact with me from way down the hall. His frantic eyes were wide open and he was looking hard at me as if he knew me. He did not take his eyes off of me until he passed. The message from his eyes was, "Why are they doing this to me? Please help me. Please help me now. I'm dying and it hurts." 

He couldn't open his mouth for some reason. His arms and legs stuck out of little holes in the trap. The only thing that could move were his eyes. His little brown, terrified eyes staring hard at me.

It was horrific.

Chimpanzee's DNA is nearly 99% identical to humans.

My husband and I are vegetarians. One of our five children has chosen to be also. Our other four are not. We've never, ever pressured them into thinking that our way of eating should be their way of eating.

This post is not about eating animals; it's about killing animals human beings should not be killing. It's as obvious as not experimenting on other primates and not killing our planet's whales. No human being owns these animals.  

                  Fin Whale - Highly endangered. Hunted fiercely because they are so large
                                                 (see comparison to humans in first picture) 

                                                                      Blue Whale

                                                Humpback Whale - the most social of all

This is a paragraph taken from a book my husband, Henry, just read titled The Whale Warriors - The Battle at the Bottom of the World To Save the Planet's Largest Mammals by Peter Heller. 

"Recent research has found spindle neurons in the brains of humpbacks, fins, orcas, and sperm whatles. Previously thought to be unique to humans, these specialized cells are located in areas of the human brain associated with social organization, empathy, speech, and intuition. They are thought to process emotion and are the cells responsible for feelings of love, grief, and suffering. The researchers found that the whales' spindle neurons reside in the same area of the brain as those in humans, that they have existed in whatles' brains much longer than in ours, and that whales have proportionally three times more of the cells than we do. Not only are whale brains larger than ours; they have four lobes to our three, and have more convolutions in the neocortex."

The back of the book reads -

"The Whale Warriors recounts the heart-thumping epic journey of the eco-pirate ship Farley Mowat as it stalked the Japanese whaling fleet off the stormy shores of Antartica. The Farley is the flagship of the Sea Shepherd Conservation Society. Sea Shepherd claims to have sunk eight whaling ships over the years."

As Henry was reading the book he'd share something impressive - Humpbacks make 622 different social sounds.........The the ocean dies, we die too........The mess hall on the ship is vegan and run by vegan cooks. 

We are members of Greenpeace. The latest newsletter described Japan's recent ramping up of its whale killing operations and its attempts to manipulate the International Whaling Commission. I've pasted below a copy of the letter he just wrote to the top three countries that hunt and kill whales for commercial purposes - Japan, Norway and Iceland.

The Honorable Ichiro Fujisaki

Ambassador to the United States

Embassy of Japan in the United States

2520 Massachusetts Avenue, NW

Washington, DC 20008

The Honorable Wegger Chr. Strommen

Ambassador to the United States

Royal Embassy of Norway in the United States

2720 34^th Street, NW

Washington, DC 20008

The Honorable Gudmundur Arni Stefansson

Ambassador to the United States

Embassy of Iceland in the United States

2900 K Street, NW, Suite 509

Washington, DC 20007

Dear Ambassador ____________:

            As long-time admirers of the ____________ people, the nation of ________, and ___________ arts and culture, we feel compelled to write to you to express our concerns about a practice that we consider to be a terrible blot on the fine character and reputation of your nation.

            Despite __________ and its people serving as shining examples to the world's people in so many areas, __________'s practice of killing minor and great whales – whether characterized as "scientific research," "commercial fishing," "maintenance of aboriginal custom," or otherwise – strikes us as an atrocity of almost unthinkable dimensions.

            These extraordinary creatures -- so simultaneously beautiful, awe-inspiring and threatened -- should generate from a thoughtful, kind and decent people an urgent and compelling protective impulse, and not a stubborn insistence on killing them.

            Because we feel so passionately about this, and because of our admiration for you and your county, we wanted to share these thoughts with you in case they might have some small impact.

            Best wishes to you and the nation of ___________ for a peaceful and enjoyable 2012.

If you wish, please join us in these efforts. It sure made us feel better sending them.

Much love,

Donna Rae

Luke

First Kiss

I've been thinking a lot lately about my life and all the many, various experiences I've had in my 59 +

years. After establishing myself in my career as a nurse, I had three children from 1979-1983. In 1989, two more children came into my life. And now I have 3 grandchildren, too. I have so many precious memories - like when my step-sons handcuffed me to a chair and wouldn't let me free for about 4 hours. And when my granddaughter at age 4 looked at a tough, hairy guy sitting on a big ole Harley smoking a cigarette and asked in a loud voice, "Hey Grandon and Grandaddy, when can I start smokin'?" And the first time our oldest son read to me Mike Mulligan and the Steam Shovel. And our youngest daughter at about 5 months old tapping me with her tiny hand on the shoulder as I held her warm little body against mine. How our oldest daughter was bucked off one of our horses when she was five, stood back up, dusted her pants off and asked if she could get back on.

                                                                        Sarah and Luke

While I was walking this morning I relived a wonderful, more recent memory that I cherish. 

The newborn baby you see in the picture is our grandson Luke. After a very hard and long labor, Luke was born (or "bunked out" - private joke, sorry) on Dec. 7th (Pearl Harbor Day), 2010. Our daughter had a c section because Luke refused to budge from the side-ways position he was in. We were so thankful for a healthy mom and a healthy baby.

When I first met him I busted out in tears. My other daughter Emily and I were crying and taking pictures and kissing his sweet little face and crying and getting all  choked up.

The next day when I returned to the hospital Sarah asked if I would help her shower and wash her hair. Now, you have to understand that since my daughters have been about 12 years old they have both been very private about their bodies. Even though I'm a nurse and I've never been private about mine with them.

I felt honored to assist Sarah with her ablutions. 

At Hopkins where Luke was born, the showers on the maternity wards are roomy. We both fit in just fine. 

I got everything all ready and then escorted her to the shower carefully holding her arm. 

The water was warm and she just stood under it for a few minutes, enjoying the feeling of all the sweat from her labor washing off of her strong body. She soaked her hair as I got the soapsuds all bubbly on the wash cloth. 

I gently washed her from head to toe, front to back. When I got to her feet I spent some extra minutes washing every toe and between every toe and thought about how many miles she will walk with this child, how many stairs she will climb, first days of school, how many fields she will stand in on a cold morning or how many art shows she will haul stuff to, how many teacher conferences, how many trips to the doctor, how many miles she'll ride in her car with him hoping for a meaningful conversation, how much she'll worry at first when he goes off to college, how many times she'll lecture him about treating women with respect, how many times she'll push him on the swings, how much macaroni and cheeses she will fix, how many times they will laugh and cry and how much she will teach him.......... and he will teach her. 

I thought about how for thousands of years women have been caring for each other after childbirth, washing each others feet with tenderness. Bringing them clean clothes to put on, making them a warm cup of tea. 

I felt so happy for my daughter. 

As the water swirled down the drain I thought about how our previous relationship was circling the drain and disappearing right then and there. How something new was being born between us. 

And I knew that our relationship had changed forever. She was now a mother, one of the most honorable things you can be. And she would be a wonderful mother of Luke. 

I hate to even think about the poor teacher not doing her job teaching him (Sarah is a middle school special educator) or the soccer coach that doesn't play all of the kids. Whew - I don't even want to think about it. And if Luke's Auntie Em is there - I feel bad.....really bad. If I'm there I might have to suddenly get a really bad headache and have to go home. Ha!

I got that choked up feeling thinking about how beautiful Sarah's feet were. So strong and beautiful. So capable.

As I washed her long, thick hair I massaged her scalp and hoped she was enjoying these quiet moments. I was thinking, she doesn't know yet just how rare and precious quiet moments can be. But, if I know Sarah, she won't miss them. Not with this little child to love. She won't even notice they are gone. 

Well.... until they are teenagers and then she might notice...........yep.

I french-braided her hair and slowly and gently put lotion on her back and legs and feet. We talked some, but not a lot.

Then I held out her jammie bottoms for one leg and then the other. I helped her adjust the awful giant pad you've got to wear after giving birth - she wore it without one comment or complaint. 

Once she was back in bed, I tucked her in, got her a giant glass of water and we called for the new love in our lives. It was time to nurse and cuddle and for all of us to talk about the most beautiful baby ever born.

  

                                                               Henry (Grandaddy) and Luke

                      

                                                             Auntie Em - first Easter

                                                           Reading with Grandon

                                                                Doing laundry is FUN

                                                              I love to watch the rain

                                                           Chillin' in the grass with Mommy

So much of life is precious and sweet.

Much love,

Grandon (Grand - Don)

                 

"Finding It" With Pilates

Hi Folks,

The recent blog post titled "Life Is Short" created quite a stir. I got some interesting emails from some of my blog followers concerning a review of the book "Losing It". Here's one of those comments -

Right on, sista!  You tell that Mr. William Ian Miller that life is too short to be a victim of age!  Age is all in your attitude and he certainly has a grumpy old kermudgen one at that!  Send him your blog and let him eat his heart out.  Let him know how you are embracing life at 59!  And all the beautiful things that you are doing to restore you life like.....:

Get up early to see the sunrise
Meditate
Practice Yoga and Qi Gong
Exercise
Listen to music
Read
Write a story or a poem (this is one of my very favorite things to do and I don't do enough)
Hold my husband's warm hand
Relax with my children and grandchildren
Look at birds, sunsets, water
etc...
etc...

Mr. Miller obviously needs to take a few yoga classes and chill on how it sucks to get old.  
LIke you said the other day in class...."we're only as old as our spine feels!"



I emailed Bill Miller and invited him to view my blog. I haven't heard back from him and I don't really expect to........ but I wish I would. 


I've thought a lot about "Losing It". His message has made me explore the ways I try to keep myself from losing it and if I've lost it how to find it, how to get it back.


I read fiction and non-fiction, I have good brain habits - stopped makes lists for everything, use the calculator only when I'm crunched for time, eat well, eat blueberries, meditate, exercise, visit new places, etc. 


Check these out. Great infomation.


From Steve Gillman an Excerpt from A Bood of Secrets http://www.mindpowernews.com/BrainPower.htm


Thank you Steve!!!


70 Ways to Better Brainpower - 
(In no particular order.)

1. Breath deep. More air in means more oxygen in the blood and therefore in the brain. Breath through your nose and you'll notice that you use your diaphragm more, drawing air deeper into your lungs. Several deep breaths can also help to relax you, which is conducive to clearer thinking.

2. Meditate. A simple meditation you can do right now is just closing your eyes and paying attention to your breath. Tensing up your muscles and then relaxing them to start may help. When your mind wanders, just bring your attention back to your breath. Five or ten minutes of this will usually relax you, clear your mind, and leave you more ready for any mental task.

3. Sit up straight. Posture affects your thinking process. Prove it to yourself by doing math in your head while slouching, looking at the floor and letting your mouth hang open. Then do the mental math while sitting up straight, keeping your mouth closed and looking forward or slightly upwards. You'll notice that it's easier to think with the latter posture.

4. Phosphotidyl Serine (PS). This supplement has been shown in clinical studies to increase lucidity and rate of learning. It activates cell-to-cell communication, helps regulate cell growth, improves the functioning of the special receptors found on cells, and prepares cells for activity. In other words, it can help your brain power. It's also thought to reverse memory decline. Phosphatidylserine has no known adverse side effects.

5.Vinpocetine. This extract, derived from an alkaloid found in the Periwinkle plant, is used as a cerebral vasodilator. It increases blood flow to the brain, which improves its oxygenation and thereby increases mental alertness and acuity. Research suggests it may also be the most powerful memory enhancer available to date.

6. Gingko Biloba. The leaves of this tree have been proven to increase blood flow to the brain. The trees are often planted in parks. My friends and I used to eat a few leaves when we wanted a brain boost. It is also inexpensive, if you buy the capsules or tea at any health food store.

7. Saint John's Wort. This is a common weed that may be growing in your yard. Although it's brain enhancing qualities are less documented (studies do show it's usefulness for treating long-term depression), many people swear by it's temporary mood-elevating effect, and our brains tend to function better when we are happy. It is inexpensive, but I used to just collect it in the yard and make tea of it. (Hyperacum Perforatum, if you want to look it up by it's botanical name.)

8. Good thinking habits. Just use a problem solving technique for several weeks and it will become a habit. Redesign everything you see for a while, and that will become a habit. You can develop many good thinking habits with some effort, and then be more resourceful effortlessly from that point on. Use the power of habit.

9. Use dead time. This is time that is otherwise wasted or just under-utilized. Driving time, time spent in waiting rooms, or even time spent raking your yard can be included in this. With a tape player and a trip to a public library, you can start to use this time to listen to books-on-tape. You may spend 200 hours a year in your car. What could you learn in that time?

10. Learn a language. Learning a new language has been shown to halt the age-related decline in brain function. It also introduces your mind to new concepts and new ways of looking at things (in English we are afraid, whereas in Spanish we have fear). It is one of the best brain exercises.

11. Rosemary. This common herb may have an effect on the brain when the scent is inhaled. We are waiting for the research, but some people swear that just sniffing rosemary wakes up their brain. It seems safe, so if you have rosemary in your spice rack, give it a try.

12. Mindfulness exercises. Concentration and clear thinking are more or less automatic once you remove distractions. Learn to stop and watch your busy mind. As you notice things that are subtly bothering you, deal with them. This might mean making a phone call you need to make, or putting things on a list so you can forget them for now. With practice, this becomes easier, and your thinking becomes more powerful.

13. Write. Writing is good for your mind in a number of ways. It is a way to tell your memory what is important, so you'll recall things more easily in the future. It is a way to clarify your thinking. It is a way to exercise your creativity and analytical ability. Diaries, idea-journals, poetry, note-taking and story-writing are all ways to use writing to boost your brain power.

14. Listen to Mozart. In a study at the University of California, researchers found that children who studied piano and sang daily in chorus, were much better at solving puzzles, and when tested, scored 80% higher in spatial intelligence than the non-musical group. In another study, 36 students were given three spatial reasoning tests on a standard IQ test. Just before the first test, they listened to Mozart's sonata for Two Pianos in D Major, K. 448 for ten minutes. Before the second test, they listened to a relaxation tape. Before the third, they sat in silence. The average scores for all 36 students: 1st test: 119. 2nd test: 111. 3rd test: 110. A nine-point boost from Mozart!

15. Develop your intuition. Intuition can be an important part of brainpower. Einstein and others have relied heavily on their intuitive hunches. See Chapter 25 for tips on how to develop your intuition.

16. Avoid foods that cause subtle allergies. These can include wheat, corn, peanuts and dairy products. Watch yourself to see if you have a problem with any of these. They cause digestive problems and brain fog in some people.

17. Sleep better. As long as you get a certain amount of sleep - probably a minimum of five hours - the quality seems to be more important than the quantity. Also, short naps in the afternoon seem to work well to recharge the brain for some people.

18. Caffeine. The research shows higher test scores for students who drink coffee before major exams. My chess game gets better. In other studies, it has been shown that too much caffeine leads to poorer quality decisions. Caffeine affects individuals differently, and has some nasty long-term side effects for some of us, but short-term - it works!

19. Avoid sugar. Any simple carbohydrates can give you "brain fog." Sometimes called the "sugar blues" as well, this sluggish feeling makes it hard to think clearly. It results from the insulin rushing into the bloodstream to counteract the sugar rush. Avoid pasta, sugars, white bread and potato chips before any important mental tasks.

20. Hypnosis audios. The power of suggestion is real, and one way to use it is with hypnosis tapes, CD's or downloads. This type of brain "programing" has more evidence for it than subliminals.

21. Speed reading. Contrary to what many believe, your comprehension of material often goes up when you learn to speed-read. You get to learn a lot more in less time, and it is definitely a good brain exercise.

22. Exercise. Long term exercise can boost brainpower, which isn't surprising. Anything that affects physical health in a positive way probably helps the brain too. Recent research, though, shows that cognitive function is improved immediately after just ten minutes of aerobic exercise. If you need a brain recharge, you might want to walk up and down the stairs a few times.

23. Imaginary friends. Talking to and getting advice from characters in your mind can be a great way to access the information in your subconscious mind. Imagine a conversation with a person who has a lot of knowledge in the area you want advice in.

24. Develop your creativity. Creativity gives power to your thinking. Raw computation can be done by computers now, but humans provide the creative thought that shapes our world. SeeChapter 24 for tips on developing your creativity.

25. Learn more efficiently. When you decide to learn something, take notes from the start. Leave each "learning session" with a question or two in mind, to create anticipation and curiosity. Take short breaks, so there will be more beginnings and endings to your studies (Things learned at the beginning or ending of a class or session are remembered better).

26. Use techniques for clear thinking. Cluttered rooms and offices can contribute to cluttered thinking. Organize a space for mental work. Sigh, stretch, and take a deep breath before you start on a tough mental job. Plan some distraction-free time for brainstorming.

27. Brain wave entrainment. The newest brain wave entrainment products are powerful tools for altering your brain function. Some will almost immediately relax you, while others will put your brain waves in a pattern that is most conducive to analytical thinking.

---

28. Creatine. This is a compound found in meat, used by athletes to help build muscle. Now the evidence is here to show that it helps your brain as well. Proceedings B , a journal published by the Royal Society reports that the research showed improvement in working memory and general intelligence resulting from creatine supplementation. The dose used in the study was 5 grams per day. This is about the level used to boost sports performance, and is as much as you'd normally get in four pounds of meat, according to lead researcher Dr. Caroline Rae.

29. Talk. Talking is only good for the brain if you are actually exercising it, of course. Try explaining something that you don't understand very well to a friend, though, and you'll notice that the process of explaining will help you clarify your understanding.

30. Do something you enjoy. This is a way to both lower stress and rev up your brain. The key is to do something active. Watching TV doesn't count. Whether it is playing Scrabble or building birdhouses, when you are actively engaged in an activity that you enjoy, you worry less about things and you start to think better.

31. Adjust your beliefs. Believe you are smarter, and you'll become smarter. For this, affirmations may work, but even better is evidence. Make a note of your successes. Tell yourself, "Hey, that was really creative," when you do something creative. When you have a good idea, make a note of it. Gather the evidence for your own intelligence and you'll start to experience more of it.

32. Brain exercises. Do math in your mind while driving. Think of a new use for everything you see. Regular use of the brain has been shown to generate new neuronal growth, and even halt the decline of mental function that often comes with age.

33. Learn new things. This is another way to exercise the brain. It can also be done with little time investment if you use books-on-tapes while driving.

34. Walk. Exercise has been shown to benefit the brain, and walking is one of the best exercises for many. It is low impact, and the rhythmic nature of it seems to put you in a state that is very conducive to clear thinking. In fact, carry a tape recorder with you to take notes, and a twenty minute walk can be a great way to solve problems.

35. Model others. Find others that are creative, intelligent, or very productive. Do what they do, and think what they think. This is a key principle of neuro-linguistic programming. Be careful about taking their advice, though. Successful people often don't really understand why they are successful. Do what they do, not what they say.

36. Eat fish (or blueberries, I Donna Rae added this since I'm a vegetarian). Eating fish actually speeds up brain waves, and improves concentration. Researchers have also found an almost perfect correlation between intake of fish and lowered levels of depression in the various countries of the world. The U.S. has 24 times the incidence of depression as Japan, for example, where fish intake is much higher.

37. Avoid unnecessary arguments. When you defend a position too vigorously, especially when it is just to "win" the argument, you invest our ego into it. This is not conducive to the easy acceptance and use of new information. In other words, you put your mind in a rut, and you dig it deeper with each argument. Debate can be a valuable thing, but when the ego takes over, the mind closes a little. This is not a recipe for better thinking.

38. Laugh. The release of endorphins caused by laughter lowers stress levels, which is good for long term brain health. Laughter also tends to leave you more open to new ideas and thoughts.

39. Play. Stimulating the brain causes measurable changes in the structure of the brain. New connections are made and new brain cells are grown. Intellectual play, as well as any playing that involves hand-eye coordination stimulates the brain.

40. Do puzzles. Crossword puzzles, lateral thinking puzzles, and even good riddles are a great way to get brain exercise. You can work on them while waiting for a dentist appointment, or on the bus, if you are short on time.

41. Sing. When you are alone in your car, try singing about something you are working on. This taps into and exercises your right brain. Have you ever noticed how it is easier to rhyme when you sing than when you just speak or write? This is because the right brain is better at pattern recognition. By doing this brain exercise regularly you can train yourself to tap into the power of the right brain. This will make you a more effective problem-solver. If you doubt the distinction between the hemispheres of the brain, look at how stutterers can stop stuttering as soon as they start singing. Try it.

42. Nuts. University students in Brazil and other South American countries often eat several Brazil nuts before an exam, believing they are good for their mental power. The evidence is starting to confirm this. Other nuts that have minerals and amino acids that are beneficial to the brain include almonds and walnuts.

43. Olive oil. High in mono-unsaturated fat, olive oil has been shown to improve memory. A cheaper alternative is canola oil, but this hasn't been studied much yet.

44. Vitamin supplements. In studies, children scored higher on tests when on a regimen of daily vitamin supplements. "Experts" will tell you that if you eat a balanced diet, you don't need supplements, which, given the culture here, is really just a sales pitch for vitamins, isn't it? Who eats a perfectly balanced diet?

45. Fiber. It isn't just what goes in, but what comes out that is important to brain function. Toxic build-up in the body and brain can cause "brain fog." People often report clearer thinking as one of the benefits of curing their constipation.

46. Self awareness. This may not seem important to brain power, but it is. When you know yourself better, you can avoid the usual effects of ego and emotion in your seemingly "rational" thinking. Or you can at least take it into account. Watch yourself, especially as you explain things or argue.

47. Motivate yourself. Motivation is as important to mental tasks as it is to any other. Learn a few simple techniques for self motivation. You can start with those in Chapter 8.

48. Avoid too much stress. Neuropsychiastrist Richard Restak, M.D., form the George Washington University School of Medicine and Health Services, sums up the research thus: "Stress causes brain damage." Long term stress has repeated been shown to hurt the brain, not to mention the rest of the body. Learn a few stress reduction techniques if you get stressed out often.

49. Get educated. Scientists have known for a while that the less educated get alzheimer's more frequently. Education in any area seems to make the brain stronger.

50. Avoid too much fat. In laboratory studies, animals consistently learn slower when they are on a diet high in fat. Type of fat may make a difference, so you may want to stick to using olive oil and other non-saturated fats. Saturated fats have been shown to actually stunt the growth of brain cells.

51. Eat less. Overeating has the immediate effect of redirecting more blood to the digestive process, leaving less for the brain. Long term, it can cause arterial obstructions that reduce blood flow to the brain permanently. In at least one study, rats on a restricted-calorie diet had more brainpower.

52. Avoid suspect foods. There is evidence that the following foods can be bad for your brain: Artificial food colorings, artificial sweeteners, colas, corn syrup, frostings, high-sugar drinks, hydrogenated fats, sugars, white bread, and any white-flour products.

53. Eat breakfast. When kids who didn't eat breakfast started to eat it, researchers found that their math scores went up a whole grade on average.

54. Avoid diabetes. The development of diabetes coincides with a dropping of IQ scores. In other words, if you want to maintain your brain power, follow your doctors dietary recommendations for preventing or treating diabetes.

55. Eat foods high in antioxidants. Antioxidants protect all your cells, including brain cells. Some of the foods highest in antioxidants include: prunes, raisins, blueberries, blackberries, garlic, kale, cranberries, strawberries, spinach, and raspberries. In one test, rats had age-related mental decline reversed by eating the equivalent of a 1/2 cup of blueberries per day.

56. Drink wine. In moderation, red wine can be good for the brain, it seems. It is rich in antioxidants, which protect brain cells. One glass per day for women and two for men is usually considered a safe and moderate amount.

57. Use alcohol in moderation. In a study at the University of Indiana School of Medicine, elderly light drinkers (fewer than 4 drinks per week) scored higher on tests of thinking abilities than non-drinkers. Those who drank 10 or more drinks per week scored lower. It is known that alcohol can kill brain cells, so moderation seems to be the key.

58. Folic acid. According to one study, 200 micrograms of folic acid, the amount found in 3/4 cup of cooked spinach, alleviates depression and reverses memory loss.

59. Potential brain foods. Other foods that may be good for your brain include: Avocados, bananas, lean beef, brewer's yeast. broccoli, brown rice, brussel sprouts, cantaloupe, cheese, chicken, collard greens, eggs, flaxseed oil, legumes, oatmeal, oranges, peanut butter, peas, potatoes, romaine lettuce, salmon, soybeans, spinach, tuna, turkey, wheat germ, and yogurt.

60. Vitamin E. Jean Carper, in researching her book, "Your Miracle Brain," found that many brain researchers are taking 400 I.U.s of vitamin E daily. It is an antioxidant, and reduces the clogging of blood vessels, including those going in the brain.

61. Vitamin C. Taken in the form of orange juice in a study at the Texas Women's University, vitamin C increased the IQ scores of children.

62. Selenium. 100 micrograms of selenium has been shown to be a mood-elevator. Your brain almost certainly functions better when you are in a better mood. Foods rich in selenium include Brazil nuts and garlic.

63. Alpha-lipoic acid. Alpha-lipoic acid (10 to 50 milligrams daily) improves memory and protects nerve cells.

64. Inositol. This is a safe and natural substance that is often grouped with the B-vitamins. It reduces stress and promotes clear thinking. It contributes to energy production, and so can "wake you up." Animal studies show a measurable increase in physical activity for up to five hours after taking it.

65. Huperzine A. This is a compound extracted from the Chinese club moss. Researchers both in Israel and the U.S. have used it to treat alzheimer's. It improves memory and learning an seems to be very safe.

66. Ask questions. This is a great way to keep your brain in shape. Just get in the habit of asking questions often, even if it is only in your own mind. Why are taller buildings better? what is the purpose of curbs? Ask anything that comes to mind, and ponder the possible answers.

67. Sniff basil. This another of the herbs that may be good for your brain. No studies yet, but many report a brain boost from smelling basil.

68. Temperature. Many people have noted that they think better at certain temperatures. In general, it seems that being slightly cool, but not uncomfortable, is most conducive to good thinking. Try experimenting on yourself to see what temperature works best for you.

69. Use systems. From the time I was ten years old, 12 x 49 was always (12 x 50) - 12. It's easier to figure in your head this way (588, by the way). I didn't get any credit for my personal algorithms then, but they are selling these shortcuts on late-night TV now, because they work. You can find your own easier ways to do mental math or other mental tasks, or read a good book on them.

70. Make a brainpower plan. It takes about twenty to thirty days of repetition to establish new habits, many psychologists will tell you. This means that when you create your plan for better brainpower, be sure you plan to use that new problem solving technique, or eat those new brain foods for at least three weeks. You can use many of the brain boosters here and get immediate results, but it is creating new habits that will give you the most brainpower.

These will help us not lose it and even help us find it if we've lost it.


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Number 22 in the above list is Exercise. 


Pilates is a great way to exercise. It strengthens your core muscles (abs and back), increases flexibility and connects your breath with movement (make the mind/body connection with your breath). It also makes you so much stronger for the other things you might do - like walking or running or skiing. I do these 8 exercises every single day. They oil my hips, knees and ankles and keep me strong. They are not difficult. Once you learn them it will take you a total of 10 minutes to do them. I do one set of 8. I have started you with a set of 6. The first video is "the set up". 


I hope you enjoy these.

                                                                              SET UP

                                                                         FRONT BACK
                        

                                                                          UP DOWN

                                                                      SMALL CIRCLES 

                                                                         SIDE PASSE

                                                                INNER THIGH LIFT

                                                                          BICYCLE

                                                                        LETTER "D"

                                                                          SWIMMING






When you practice Pilates be sure to keep your belly engaged at all times. When you exhale pull your belly in toward your spine. Practice for a moment - place your hands over your belly below your umbilicus (I love that word for belly button). Inhale and feel your ribcage expand east and west. Do you feel it? Now exhale and pull your belly in, pull your belly away from your hands toward your spine. Hold your belly in like that and breath. That is the proper way to hold your abdominal area while you are doing these exercises. 
Remember EXHALE ---SCOOP.  EXHALE---SCOOP. 


For you men out there - there are a few following this blog..... Pilates is not for sissies. It's tough. My husband does this series every day! The Side Lying Series are a wonderful set of back strengthening exercises. 




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I want to share with you this quote from Clarissa Pinkola Estes' book, Women Who Run With The Wolves 


     To be strong does not mean to sprout muscles and flex. It means meeting one's own
     numinosity without fleeing, actively living with the wild nature in one's own way. It 
     means to be able to learn, to be able to stand what we know. It means to stand and live.
     (Numinosity = deep spiritual power, vast other-worldly intuition)


For me "Finding It" means standing and living and being bold. So it's standing boldly and living boldly. It's also listening boldly to my intuition and trusting. It's what makes the world sparkle.


Much love,
Donna Rae