Latest Brain Research and How We Can Boost our Learning Ability

“The human brain is the most fascinatingly organized three pounds of matter on this planet.” -Schiller, 2008

I am pausing my studies in this moment to share with you some really amazing facts about our brain!

I’ve turned our dining area into my work station…

Did you know that the brain continues to grow throughout the life cycle? Or that a baby’s brain is the most powerful learning computer on the planet? Pretty cool, huh.

According to the latest brain research findings by Cengage Learning (2011):

• The brain is strongly run by patterns rather than facts. The key to our intelligence is the recognition of patterns and relationships. We learn best when we develop the learning around “themes”. Plan some kinds of “immersion learning” that will encourage you to go deeply into your play and work.

• Stress and threat affect the brain in many ways. Emotions run the brain, bad emotions reduce the capacity for memory and understanding, as well as reducing higher-order thinking skills. Good emotions create excitement and love for learning. Create a peaceful environment in your home and work. A secure environment counteracts the problems that may occur when the stress regulation mechanisms are triggered too often. Good emotions enhance the memory. For me personally, the number one cause of my stress is when I think about things that happened in the past and how I could’ve done things differently. It sends me to a bad direction–I am basically flooding my body with cortisol every time this happens. The answer to why I do this is simply because it is part of the human condition. My current professor at UCLA said that we can’t control the things that has already happened but we can control how we react to it (This is a great mantra!) The brain is like a video recorder that records everything that happened to us in our life, it gets stored in our memory and we remember it when it is triggered by an event in our present.

• The brain runs better when food intake is regular. Insulin levels stay more even, cortisol levels are lower, and glucose tolerance is better. Diet activates memory. Be sure to include foods that are rich in proteins (meats, nuts, cheese), omega-3 fatty acids, and selenium and boron (leafy green vegetables), as well as enough restful sleep so that the brain can reorganize itself. Regular snack times lead to better cognitive functioning and an enhanced sense of well-being. A well nourished person is more likely to be successful in learning and thinking than those that do not eat on time. Our brain needs good fats so it can continue producing newer cells.

• All learning is mind-body. Our whole body is a sacred temple. Our physical state, our posture, and breathing affect learning. Our brain is designed for cycles and rhythms. Practice makes permanent, and memory is kept more accurate when information is revisited. If you want to get good at doing something, take some time figuring out the pattern, learn how to recreate the process, and repeat the process over and over until you have mastered it. Create a balanced lifestyle, if you work hard, be sure to add activities that are rewarding to you.

TRY THIS: Get the brain actively working by practicing Conscious Competence (this term was introduced to me two weeks ago by my brilliant teacher, Dr. Andrews). Understand what you are learning and why you are learning it. It empowers our minds and our well-being when we are aware of the reason why we are doing the things that we’re doing. So go ahead, start getting even more curious!

Sautéed Vegetables and Quinoa with Chicken Sausage

I am not a fan of eating meat but I eat it once or twice a week just cause I think it’s the right thing to do for my body.

I have a preference for organic and lean meat. If the chicken is not certified organic, I won’t buy it. The same thing with beef, if it is not organic and grass-fed, I won’t buy it. The same principle applies to the fruits and vegetables that we buy.

My husband and I support the organic community and that’s the best we can do right now as two people who care about our health, our environment, and animal welfare. Who wants to eat food that’s GMO? Have you watched the Food Inc. documentary? (Click for the link to the video) Do you know how much cruelty there is in the world of animal farming? (Click here to be informed) Who wants to eat meat full of anti-biotic, hormones, food color, and who knows what else is in there…don’t you think it’s much better if we carefully think about what we put in our body? There is still leniency on the regulations of the organic food label but this is the best protection we have right now on our food against toxic farming. Might as well call it toxic farming because the additives and treatments are toxic to both our soul and our body.

So I got sidetracked a little bit. Here’s the recipe that I want to share with you…

We were having this earlier for lunch and my husband said,
“How can something so simple be this delicious?”
Because all the ingredients are fresh, wholesome, and are grown the way they are supposed to be grown: natural. organic. unadulterated.

Equipment:

Cast Iron Skillet
Stainless Steel Skillet
Wooden Spoon

Ingredients:

FOR THE GRAINS:
1/2 cup quinoa
1/2 cup hulled millet
1 tbsp. coconut oil
2 1/4 cups filtered water

Procedure:

1. On the stainless steel skillet, saute the quinoa and millet in coconut oil.
2. Once it starts to smell really good (coconutty scent), add the water with caution. It will sizzle because the skillet is hot (I shield myself with the cover when doing this). Bring it to a boil on high heat.
3. When it’s boiling, cover it and let it simmer on medium heat. This will cook in 15-20 minutes. Set aside.

FOR THE SAUTE:
1 1/2 tbsp. coconut oil (Nutiva)
1 cup asparagus (chopped)
2 cups cauliflower
1/2 cup mushrooms
2 artichokes (chopped)
3 chicken & maple sausages, chopped (from Applegate organic and naturals)
1/4 cup leeks
1 scallion
2 garlic cloves
1/2 tsp. organic tamari
Dash himalayan salt
freshly crushed black pepper
1/4 tsp. sage
1/4 tsp. rosemary
1/4 tsp. thyme
1/4 cup water (to create steam)
1/2 tsp. roasted sesame oil

Procedure:

1. In medium-high heat, saute garlic and scallions in coconut oil on the iron skillet.
2. Add cauliflower and asparagus.
3. Add the water to create steam. Stir until the water has evaporated from the skillet.
4. Add leeks, sage, rosemary, thyme, himalayan salt, tamari, and crushed black pepper. Saute for 1 minute then add the mushroom and sausage.
5. When the cauliflower and asparagus are cooked, turn off the heat and stir in the roasted sesame oil.
6. Serve in a bowl on top of the quinoa/millet combo and garnish with artichokes.

How You Can Fight BLOATING

When I am bloated, I feel sluggish and cranky. I don’t feel 100%. It takes me away from the self that wants to be productive. From all the studying that I’ve been doing regarding diet and wellness, it all boils down to nutrition and what we put in our body. And if you’re a woman, hormonal fluctuations also trigger bloating. I have moments of feeling as though I’m as big as a whale.

When it comes to food, the common culprits are foods that cause water retention and gas in our body like salty foods, fried foods, dairy, carbohydrates, legumes, cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers, citrus fruits, acidic drinks, carbonated drinks, and many more.

Personally I find it hard to avoid salty foods (I like miso and tamari for seasoning), cheese, vegetables, and sparkling mineral water. These are a few of my favorites. I know I am not going to give them up but I can moderate my intake of these foods at the very least.

If I feel really bloated, I take a soothing and detoxing Epsom salt bath. The sulfates in Epsom salt help flush toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances. Our skin is a highly porous membrane and adding the right minerals to the bathwater triggers a process called reverse osmosis, which actually pulls salt out of the body, and harmful toxins along with it. For a detoxifying bath, at least once weekly add two cups of Epsom salt to the water in a bathtub and soak for at least 30 minutes.

Here are some dietary tips on how you can help your body ease the bloating:

1. Eat fruits and veggies with a high-water content. Watermelon, pineapple (contains digestion-promoting enzyme) , papaya, tomatoes, and cucumbers help to flush out belly-bloating sodium and relieve constipation.

2. Eat raw celery. This is a known diuretic (helps to relieve fluid retention).

3. Eat asparagus. They are known to encourage the growth of friendly gut bacteria. Friendly bacteria work to reduce the build-up of stomach gas. I like to eat this with cooked quinoa.

4. Hydrate with water. You would think that this will only make your belly feel like it’s going to explode when you’re already bloated but what water does is it helps the body restore its sodium balance. So drink up.

5. Organic Peppermint tea. This tea works like a miracle. When I feel there’s trapped gas in my belly (that causes abdominal cramping. Ugh!), I drink this tea and after 15 minutes I start burping.

6. Quinoa. This delicious grain is rich in magnesium and potassium (both are known to beat bloating).

7. Chew, don’t gobble. Like my father, I eat really fast. But I learned that eating fast creates more gas in our belly. So now, I am retraining myself to eat slowly like a gracious queen.

8. Raw Sauerkraut. It contains healthful lactobacilli and enzymes that’s necessary for proper digestive health. Rejuvenative brand is a good source of raw sauerkraut.

9. Add Omega-3 fatty acids in your daily diet. Sources like salmon, flax seeds, pecans, and many more contain omega-3 fatty acids that help reduce inflammation in the body and helps decrease bloating. I take 2 fish oil with lunch and dinner.

10. Take a walk. Moving the body will help move the gas that’s trapped in the belly. If it hurts too much to go out and do the walk, try standing up and pace back and forth in the room you’re in.

SiX Inexpensive Tips to a Happier YOU

It all starts with YOU. It is your movie and you are the ACTION star. You have the power to take action in your life. You deserve to be happy and stress-free. I want you to be happy and stress-free. I want you to be well.

Here are the gifts that I want to share with you:

1. Get Organized. It makes life so much easier when you know where to find what. Invest on jars, boxes, and BPA-free plastic organizers (no more toxins!). Label them with stickers. Clean your closet and donate stuff you no longer want to keep (or designate a box for all the stuff that you no longer want to keep but still somehow have an attachment to and let it sit until you are ready and you feel good about it). Donating is the ultimate recycling! Being organized helps so much with time management and being punctual. Use your smartphone or computer calendar for your appointments. Set an alarm. A notebook is very handy for quick lists and thoughts that you do not want to forget (you’ll never know when creativity oozes out of you!). Create a journal. I use this app called Day One on my iPad to write down all the things that I accomplished and did not accomplish for the day and many more. It is fabulous!

2. Self-love and Self-care. These two are partners–meaning you can only show yourself true love when you start caring for yourself. Screw all the things you have to do for other people. You first. Always. I know we can be selfless at times because we want to be helpful and show our love and dedication to our work and the people we care about, but we can’t give our best if our own basic needs are not taken care of (the people who depend on you also want to see you happy). YOU FIRST before your employer. Eat good and never settle for less (I mean get rid of junk food and all that processed shit that they sell at the grocery store and fast food). Learn to listen to your body. Care for yourself and love yourself. Set aside a special time for you everyday whether it’s meditating for 15 minutes under the sunshine or taking a long walk, or screaming in your car to let out some anger and frustration…whatever YOU like to do for yourself. You deserve it. Take it. I love long baths, snuggling, and good food.

This image courtesy of Foodmatterssays it.

3. Surround yourself with people who are good and inspiring to YOU. When you are surrounded by inspiring people, you will be reminded of your own potential. Notice how this reignites your own power and the power of your own imagination which will allow you to be more creative and bring creation in your own life. It makes you want to show up as a better version of yourself everyday and “say bring it on!”. Take notes of the things that will come up for you once you decide to enter a transition. Be aware of your self and what you want in your life. If you are not feeling that great or that good about what you are doing, fake it till you are it. Think about reinvention and not being ashamed to reinvent yourself. Instead of being jealous and insecure every time you see someone you admire, be that person. Be the person you want to admire. Remember that you will be accepted by the people who truly loves you no matter what you are, who you are, or what you do. (And minimize seeing or talking to people who create stress & drama in your life but you still want to be friends with. Seriously.)

4. Be honest. Stop lying. Stop talking shit about yourself. Stop talking shit about other people. YES YOU CAN. When you are living an honest life, you are taking care of your soul. Because LYING IS EXHAUSTING to the self and the soul. When you are being honest and truthful in your ways, you become clearer on who you are to yourself, who you are to others, and who you are in this world. It feels good to carry the truth. YOUR truth (and not someone else’s).

5. Show up and be productive. Whether you are self-employed or have an employer or you are a homemaker, KICK ASS in your work. Be mindful of your work–even if you hate your work. Doing shitty at your work and the work itself won’t make you feel good. Show up and use your skills and talents. Show up for YOU. Feel good with your accomplishments. Our work is a playground where we are given an opportunity to shine and inspire other people.

6. Share your smile and goodness. You are here and this is an opportunity to share YOUR being. Share yourself to your loved ones. Share yourself to the world! Believe that you have the power to influence and inspire the lives of those around you. Share. It feels amazing.

Energizing Green Juice

It is best to have this juice on an empty stomach. I recommend doing this on all your vegetable juice intake because the body receives the nutrients better  when it is not busy digesting something else (like solid food for instance). The goodness zips right through your awesomeness!

Equipment:

Juicer

Ingredients:

Half bunch organic dino or curly Kale

2 stalks celery

2 carrots

handful of cilantro

1/4 lemon

Procedure:

1. Juice all ingredients except for the lemon
2. Serve with lemon on the side

Enjoy!