If you don’t want to eat raw garlic, crush, chop, or mince it, and then let it sit at room temperature for at least ten minutes before cooking it.īlueberries (and all dark, blue-black berries) are a superior fruit because of their anthocyanin content, which is a powerful antioxidant linked to improved memory, mood, and immunity, as well as less DNA damage, which helps protect against various types of disease and dysfunction. Most studies showing benefits of garlic used aged garlic extract at around 600 to 1,200 milligrams-the equivalent of about one to three garlic cloves per day, depending on their size. If you’re not taking an omega-3 supplement, try to have fish high in omega-3s, like salmon or mackerel, at least once per week. Seafood is a great source of protein as well as various vitamins and minerals, such as magnesium, phosphorus, selenium, and vitamins A and D, and it’s one of the few foods that provides vital omega-3 fatty acids. There are no individual foods that can single-handedly transform your health and wellbeing. “Superfoods” for “Supercharging” Your Body Most times, people don’t realize they’re stuck because of dietary imprecision, and instead, think the fault lies in their training program.
How you approach your diet as an intermediate weightlifter is a more important decision than many people realize, and eventually requires you to shift to the maximizing mindset. Knowing when to satisfice or maximize is a vital skill to develop if we want to not only experience better outcomes but be more satisfied with them. While maximizing can produce a better result than satisficing-a softer pillow, a more delicious mustard, a sharper picture-the cost in time, attention, and effort is often much higher and the fruit of your labor often tastes inadequate.
The more you satisfice (go for good enough), the more likely you are to enjoy what you get and the more you maximize (seek and accept only the best), the more prone you are to disappointment. Why a “Good Enough ” Diet Is No Longer Good Enough No matter how difficult things get, time will tell whether our trials are curses or blessings. The gym calls on us to demonstrate how we respond to the greater struggles of life–adversity, pain, insecurity, stress, weakness, and disadvantage–and, in some ways, to demonstrate who we really are. If you can find the humor in a situation, you can defuse stress by distancing yourself from threatening circumstances and reappraising them in more positive, meaningful, and growth-oriented ways, including perceiving them as challenging rather than menacing. Research shows several positive physiological mechanisms similar to the effects of exercise associated with laughter, including the activation of muscles, elevation of heart rate, and increase in oxygen exchange, as well as vasodilation and the release of endorphins. Virtually all cultures, stretching back to the beginning of recorded time, have known of the relationship between humor and health. You can improve your ability to form new habits and increase the resilience of your systems by starting easy and small, improving gradually, and expecting failure. By “habitualizing” activities, our brain can conserve energy and perform common tasks more efficiently.
Habits dictate as much as 40 percent of our daily actions. Quantification refers to measuring and paying attention to things that are important, and ritualization to developing and maintaining the right habits.īy tracking your workouts and body measurements, you can assess the changes occurring in your whole-body strength and muscle and know whether your system needs upgrading. Two of the most effective ways to make better systems are quantification and ritualization. While formulating goals is an important aspect of successful living, effective systems are what produce achievements. In other words, we can only get so far in any area, activity, or endeavor with the mindset, knowledge, and skills that we have. We don’t rise to the level of our ambitions but to our incompetence.
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