Which Foods Can Help Save Your Memory?

Memory

I’m all about doing everything that I can to prevent disease, what about you?

Studies show that diets that are high in saturated and trans fats can increase your chances of developing memory loss as you age. LDL cholesterol can not only damage your heart, but now research is showing that it can also adversely affect your brain.

If we want to stay “happy” and remember our families, we need a diet shift to help keep our memories going.

In fact, a Mediterranean diet, which is comprised of foods that are high in healthy unsaturated fats (olive oil, fish, and nuts) has been linked to lower rates of Alzheimer’s and dementia.

Benefits of a Mediterranean Diet:

Olive oil, fish, vegetables, and fruit improve the health of your blood vessels, which reduce your risk of a stroke that could cause memory damage.

Omega-3 fatty acids help improve your vascular health. Fish is high in omega-3′s, so eat up. Having fish twice a week should be your new goal.

Drinking red wine once a day has also been shown to help heart health in women.

Which Foods Can Help Save Your Memory?

  • fish
  • olive oil
  • limit your red meat
  • lots of fruit and vegetables
  • whole grain bread and cereal
  • moderate consumption of red wine (one glass for women per day)

Basically, everything above are the wonderful foods of a Mediterranean diet. Studies have shown that those who eat mostly this way have a lower chance of suffering from memory loss. Stick to these heart and brain healthy foods and you’ll have a much better chance of keeping your memory intact.

25 Frugal or Free Date Ideas

Have you been wanting to go on a date with your spouse but, unfortunately, it’s not been in the budget as of late?  Rest assured, you’re not alone

25 Frugal or Free Date Ideas

1. Take a Free Fitness Class.  Have you noticed that nearly every new fitness studio has a “first class free” special?  Many of them even have 2 week free passes.  Take them up on their offer!

You’re never committed to buy anything and they just gave you at least one free date with your honey.  Workout together and then come home and get washed off together (I’ll let you decide what that means).  And if you want to stay in, while still getting in a great workout, have fun with a littleSexercise.

2. Kid-Free Slumber Party: Make a cozy pallet for you and your spouse on the living room floor [with] lots of blankets, pillows, snacks, and movies. We call it a ‘slumber party.‘  It’s a little silly, but super fun and makes us enjoy the little things in life.

3. Fill the Bucket (list, that is). Last week, I met a man in his mid-70s who put on his bucket list 40+ years ago to travel to more than 200 non-US cities in his lifetime. He was at #182 and was hitting the road this summer to travel to another 10 more. Talk about inspiration! Grab a couple notebooks and write down all the dreams you hope to accomplish before you ‘kick the bucket’ and decide together which ones you will tackle first (and which ones you can do for free).

4. Fake Vacation. Virtual vacation, anyone? Short on time, short on money, can’t get away? Love this idea HWC contributor Paula Rollo came up with when she and her hubby were in a similar predicament last year.

5. Make Love Under the Full Moon.  Now, if you have neighbors who can see into your backyard or if you’re in an apartment, it may be best to just open the window in your bedroom.  But for those lucky enough to have a private backyard, pull the comforter off your bed, grab a bottle of wine and two glasses, and take your date outside.  You have just a few more times to catch a full moon before the year ends so take advantage now.

6. A Moment in Time  Seal your time together by constructing and burying a time capsule. Gather memorabilia that symbolizes your love for one another. A wedding invitation, saved wine cork, concert/plane ticket, copy of children’s birth records, meaningful photos, love letters and anything else that is unique to the story of your love.  Do one of the other date ideas here and take pictures to remind you of this summer.  Be sure to include a note to the capsule’s future retrievers.

7. Got a pickup truck?  Make some good use out of it! Load it up with tons of hay (if you have some available), sleeping bags, some snacks and a bottle of wine.  Lay down the tailgate and just enjoy looking up at the stars and talking. And if there is a concert series or sporting event nearby, why not pull your truck right up to that?

8. Create a DIY Photoshoot:  When’s the last time the two of you were in the same photo? Using your tripod or Apple photo booth, snap pics together in various rooms of your home for memories you’ll never forget.

9. Become Cook-Off Champions! Have you ever been to a restaurant proudly displaying a plaque that read, “Winner of the (So and So) Cook-Off” and thought, “I could make this better!” Well, here’s your chance!

Scour the web for award-winning recipes for chili, cheesecake, carrot cake and anything else you think you and your spouse could make well, and spend the night perfecting that award-winning recipes (think Bobby Flay’sThrowdown).

10. At Home County Fair. When was the last time you attended the country fair? My favorite part: candy apples! So while you might not cover the ground of your backyard with peanut shells or sit on haystacks, you can do almost everything else (use this at-home county fair date night checklist idea list) – including make homemade caramel apples!

11. Have a breakfast picnic.  So romantic!  I’d never even thought about this but it makes so much sense.  Hardly anyone is out early at the local parks and you’ll enjoy the lovely light of morning as you sip your steamy lattes, munch on some fruit, take a stroll or just sit around and smooch.  (“One thing to remember,” Kris “Kroll” Woods who submitted this idea reminds us, “The ground is dewy, so plan ahead for shoes, towel for the table, etc.)

12. Good Ole’ Fashioned Fish Fry. Bet you never thought about this one! This is especially fun if you don’t live in the south and have only seen a fish fry on television. In the south, when you tell folks you’re having a fish fry, everyone you know shows up! But there’s nothing better than a fish fry for two.

Fried catfish, hushpuppies, everything your heart desires.  You can even go all out and purchase one of those red and white checkered table clothes and a “fish fry apron.”  There’s no limit to your fish fry night of fun and if you’re feeling fully southern, try this ‘smack your mamma good’ peach cobbler to cap off your evening of fun.  I’ve been craving some good ole’ fashioned southern food (yams, mac & cheese, greens, cornbread), so if you’re in Southern California and decide to do this, please invite my husband and me for a double date ;) .

13. Play Librarian.  Drive to your local library and once inside, walk up and down the aisles looking for books that remind you of your school years.  Bring as many back to the table and share with each other your various stories of why each book made an impression on you.  Books, like music, have a funny way of sending us down memory lane.  And your spouse will love learning even more about you.

14. Rediscover the Newlywed Game! See how well you really know one another. If you can, have homemade or really inexpensive prizes for every correct answer.  You can check out some fun questions here.

15. Create a Homemade Spa. The simplest, most relaxing date ever.  Pick up some lightly scented candles (lavender is a good choice), a CD with tranquil music and a bit of oil for your couple massages.  Fill the bathtub with warm water and bubbles and treat one another to a nice soak followed by a relaxing massage.  If you’re feeling adventurous, you can try giving each other facials or scrubs.  And if you’re really feeling generous, give each other manicures and pedicures.

16. Write out the story of how you met (and fell in love): Better yet- video tape it! Your kids and future posterity will be so grateful and it is so fun to go back and read (or watch) years down the road. It’s amazing how much we all later forget!

17. Trilogy Movie Marathon. Who knew there were so many trilogies out there?! The Lord of the Rings. Raiders of the Lost Ark. Mission Impossible 1, 2, and 3. The Mighty Ducks (not kidding, there really was three). Get out a huge bowl, pop some of your favorite popcorn, stream or rent the movies, make your own movie theater Icees (oh yeah, these can be made at home!) and enjoy the best date night at the movies ever!

18. Service For Two  Sometimes when things aren’t going the way we want them to in life, we get SO involved with worrying about ourselves that we forget the very thing that we can do to help us feel better: serve others!  If you want to feel closer to your spouse, do something for others with your spouse.  Sounds a little crazy, but IT WORKS.  Even small acts of kindness performed side by side with your spouse can bring you closer together and help your marriage be more fulfilling.  Don’t believe it?  Seriously.  Try it.

19. Take a Walk on the Beach, Lake or Riverwalk.  If you live near a beach, lake, stream or riverwalk, this is perfect for you – the stereotypical “walk on the beach” isn’t actually cliche at all.  Some of the greatest memories I have with my husband are holding hands walking along the water somewhere in the world.

20. Create Your Own National Holiday. Did you know there is a Married to a Scorpio Support Day? Yep, it’s November 18th. What about No Socks Day. Uh huh…May 8th.  Last night, we were at a Pan-Asian restaurant and they were promoting the upcoming National Noodle Day (October 6th for all you noodle lovers).  So why not create your own national holiday, mark it on your calendar and celebrate it each and every year?  It’s not too late to declare tomorrow National Lazy Day?

21. Exchange New Marriage Vows. There is something incredibly sacred about vowing to love one another til’ death do you part. And the many commitments between your first words and that final line are something worth celebrating.  Sit across from each other and set the timer for 60 minutes.  You can use a dictionary, the computer, and anything else that will inspire you to write the best vows.  After they’re done, spend time reading it to one another and then toast with a glass of champagne (or apple cider).  My husband and I renewed our vows in front of friends and family for our 10th anniversary and it was simply the best.

22. Strip Scrabble. SO happy my Scrabble-loving mother didn’t discover this while we were kids! The rules are simple: The spouse who cannot score higher than the other must remove an article of clothing. If a spouse ‘challenges’ a word and wins, s/he can put an article of clothing back on; if s/he loses, s/he must remove an article of clothing. Winner may make any one request of the losing spouse (make it a good one :) ).

23. Take a Nature Hike.  My husband and I lived just a couple blocks away from one of the most picturesque hiking trails in California for years before we actually laced up our shoes and decided to ascend the rugged terrain.  One of our best dates ever.  We walked for hours.  Ever since then, we’ve been finding hiking trails all over the world and take the opportunity to climb one as often as we can.  You can discover more than 50,000 trails here with some undoubtedly in your neck of the woods.

24. Sunrise, Sunset.  This date will get your spouse excited first thing in the morning and ensure you end the day that exact same way.  Pre-pack a bag with your morning coffee or tea, bagels (or whatever you and your spouse enjoy for breakfast) and have it ready to go. Check SunriseSunset.com to find out exactly what time to set your alarm for (or you can just pretend you’re still a teenager and stay up through the night).  Set the alarm before sunrise but don’t let your spouse know what you’re doing.  Then when the alarm goes off, help him get dressed (sleep still in the eyes and all), grab his hand and the pre-packed bag and head to your nearest park.  Watch the sunrise together while enjoying your coffee and pastries.  Then do it again…this time that night…and fill the thermos with hot cocoa or red wine this time around.

25. Game Night Circa 1990.  What board games were you playing 24 years ago?  If you or your spouse are too young to remember, change the “circa” to any year you’d like.  We know those board games exist somewhere.  In the attic, maybe the closet or basement.  Wherever they are, break them out and enjoy game night like you’re kids again.  And if you’re up for it, try a sexy game night (definitely put the kids to bed for this one).

If you find that once the bills are paid, there’s never enough money to set aside for dates with your spouse, here’s another great resource for you: 5 Great Ways to Start and Replenish a Date Night Fund.

Until tomorrow…make it a great day!

Red Lobster Cheddar Bay Biscuits

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These copycat biscuits are unbelievably easy to make in just 20 minutes, and they taste a million times better than the original!

I remember the first time, I went to Red Lobster. Waiting on the server to bring us some bread of some sort while we was ordering our food.Out came out the BEST CHEDDAR BAY BISCUITS in the world.I came across this great recipe, so I had to share it with you’ll.

There’s no kneading or rolling of any kind. Simply stir everything together, drop them onto a baking sheet and that’s it. From there, you’ll have the flakiest, most fluffy biscuit you could possibly dream of, with a hit of spiciness from the cayenne pepper. And with that melted butter brushed right on, it is absolute perfection. Just be sure to practice some self control before you devour all 10 of these like I did!

Prep Time10 minutes

Cook Time10 minutes

Total Time20 minutes

Yield10 biscuits

INGREDIENTS

    • 2 cups all-purpose flour
    • 1 tablespoon sugar
    • 1 tablespoon baking powder
    • 2 teaspoons garlic powder
    • 1/2 teaspoon kosher salt
    • 1/4 teaspoon cayenne pepper, optional
    • 1 cup buttermilk
    • 1/2 cup unsalted butter, melted
    • 1 1/2 cups shredded sharp cheddar cheese
FOR THE TOPPING
  • 3 tablespoons unsalted butter, melted
  • 1 tablespoon chopped fresh parsley leaves
  • 1/2 teaspoon garlic powder

INSTRUCTIONS

  • Preheat oven to 450 degrees F. Line a baking sheet with parchment paper or a silicone baking mat; set aside.
  • In a large bowl, combine flour, sugar, baking powder, garlic powder, salt and cayenne pepper, if using.
  • In a large glass measuring cup or another bowl, whisk together buttermilk and butter. Pour mixture over dry ingredients and stir using a rubber spatula just until moist. Gently fold in cheese.
  • Using a 1/4-cup measuring cup, scoop the batter evenly onto the prepared baking sheet. Place into oven and bake for 10-12 minutes, or until golden brown.
  • For the topping, whisk together butter, parsley and garlic powder in a small bowl. Working one at a time, brush the tops of the biscuits with the butter mixture.
  • Serve immediately.

NOTES

What The Doctors Say You Should Eat For Breakfast To Lose Weight.

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Calories

Aim for a range between 300 and 400 calories. If you’re trying to lose weight, stick with the 300 to 350 range, and if you’re trying to maintain weight, especially if you’re working out, shoot closer to 350 to 400 calories.

Carbs

About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.

Protein

About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein.

Fats

Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, nuts and seeds and the butters made from them, and avocado.

Fiber

Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it’s OK to go above that, as long as it doesn’t bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds, and whole grains can help you reach that goal.

Sugars

If you follow the equation for carbs above, then you won’t have to worry about going overboard on sugars, especially if you’re eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams — that’s about 1.5 teaspoons’ worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave).

Timing

Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you’re not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you’re a morning exerciser and prefer not to have a full stomach while you work out. If you’re exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward.

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  • Steel Cut Oats With Fruit and Nuts: Steel cut oats not only have more fiber than an equal amount of rolled oats, but they also have more protein since you’re eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries, one tablespoon chopped walnuts, and one teaspoon drizzle of maple syrup.Calories: 328
    Total fat: 9.7 g
    Saturated fat: 1.0 g
    Carbs: 51.1 g
    Fiber: 7.2 g
    Sugars: 16.6 g
    Protein: 11.8 g

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  • Mexi-Egg Wrap: Scramble one egg and one egg white with two tablespoons black beans, one-quarter cup chopped tomato, and two tablespoons onion, until eggs are set. Stir in one cup spinach. Fill a nine-inch whole-wheat tortilla with the egg mixture and top with one-quarter of an avocado, cubed, and one tablespoon salsa. Add salt, pepper, cumin, and chili powder to taste.Calories: 345
    Total fat: 15.7 g
    Saturated fat: 3.5 g
    Carbs: 36.8 g
    Fiber 9.7 g
    Sugars: 3.2 grams
    Protein: 17.4 g

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  • Smoothie and a Hard-Boiled Egg: Pair a carrot cake smoothie made with two medium carrots, half a frozen banana, two cups spinach, one cup unsweetened soy milk (you can use almond), half a scoop plant-based protein powder, one-eighth cup golden raisins, cinnamon, nutmeg, and cloves. This is easy to split — have half of the smoothie before your workout, then have the rest plus the egg after the workout.Calories: 368
    Total fat: 12.6 g
    Saturated fat: 5.1 g
    Carbs: 49.5 g
    Fiber: 9.4 g
    Sugars: 25.5 g
    Protein: 25.4 g

Breakfast Mistakes to Avoid

  • Skipping out: When you sleep, your body slows down while you’re not eating. So when you wake up, if you don’t break the fast (yup, that’s where the name comes from), your body will burn calories slowly. To jump-start your metabolism and get your body burning calories, you need to eat. Not fueling up also deprives your brain of glucose, which is why you feel foggy-headed and cranky. Think of breakfast as an opportunity to get your fill of valuable nutrients such as calcium, iron, and vitamin C.
  • Skimping: You know skipping breakfast entirely is a no-no, but not eating enough will also backfire. It’ll leave you feeling hungry soon after eating, which will cause you to need more food and can translate to more calories consumed over the course of the entire day. Stick to the formula above, and you’ll not only feel satisfied longer, you’ll also have more energy for the workouts that can make you drop pounds even faster.
  • Imbalanced meal: Leaving out a key component of the breakfast formula such as avoiding all carbs or going too heavy such as having an all-protein meal means you’re not going to get enough satisfaction or nutrition from this first meal. Following the formula above will allow you to eat a balanced meal while also helping you see weight-loss results.

Why Run ?

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Why Run?

Physical activity is an important contributor to one’s health and wellness, yet it seems that an increasing number of people in the U.S. are not getting enough exercise. Cardiovascular exercises such as running are particularly important for maintaining a healthy heart and reducing the incidence and impact of conditions like obesity and multiple sclerosis. Running is a great exercise because it requires no equipment besides a decent pair of tennis shoes and some motivation. Here is a list of some significant health benefits that can result from regularly going on a run.

Running Melts the Most Calories

Why try running instead of another cardio exercise? Research suggests that running is one of the best types of exercise for weight loss. One study found that running on a treadmill increased heart rates and energy expenditure (calories burned) more than using a skiing machine, cycling machine, rowing machine or even a stair stepper. Regular exercise combined with a healthy diet are essential steps to achieving weight loss and ensuring a healthy future. Considering that obesity increases the risk of diseases like heart disease, cancer, MS and type 2 diabetes, it is important to find what form of exercise best suits your needs and goals.

Running Isn’t Likely to Kill Your Knees

As it turns out, the myth that too much jogging can cause wear and tear on the joints is false. Indeed, research into this subject suggests that running may even be beneficial for the joints of healthy adults. In one study, researchers discovered that participants at risk of osteoarthritis actually showed signs of improved cartilage volume and joint function after running compared to those who didn’t exercise. In those with chronic conditions like multiple sclerosis or rheumatoid arthritis, regular exercise has been shown to improve coordination, flexibility, joint stiffness and muscle control, which lowers the risk of movement limitations.

Running Can Relieve Stress

Stress is a fairly normal reaction to the ups and downs of work, school and family life. Too much stress, however, can impair your mental health, affect your sleep quality and even cause symptoms to flare up in conditions like multiple sclerosis and psoriasis. Thankfully, running releases feel-good endorphins (often called a “runner’s high”) that can ease stress. Like meditation in motion, the repetitive movements from running can also help calm your mind and focus your thoughts. If that wasn’t reason enough, regular exercise can boost your self-esteem, which may affect the levels of the stress hormone cortisol in your body.

Running May Improve Mental Health

A wealth of scientific literature spanning over a century has linked regular exercise with improved mood in people with mild to moderate depression. In fact, exercise can be so effective at reducing symptoms of depression that it has been used as a supplementary form of treatment. Considering that chronic conditions like multiple sclerosis and rheumatoid arthritis can lead to reduced mobility and increased risk of depression, exercise may be especially vital for patients with these chronic conditions. Indeed, preliminary studies suggest the physical activity may improve coordination, fatigue, depression and quality of life in MS patients.

Dedicated To My Soon To Be Husband

My posture as a soon to be wife and as a woman of God is the same. The bible instructs us to” Trust in the Lord with ALL our heart and lean not to our own understanding, but to acknowledge him in ALL of our ways and he will direct our paths” (Proverbs 3: 5-6). This scripture speaks volume to our posture as wives.Throughout my relationship with my soon to be husband I have learned how to abandon my own understanding of and lean on the Holy Spirit for help.  I tried in my own human capability to understand him. I ended up frustrated, tired, uninspired and drained at the end of the day because I wrecked MY brain trying to understand a man in which I needed the Holy Spirit’s help to do so.

After spending time praying for my hubby I began to become compassionate and more patience with him. I understood that his battles were not with me but were spiritual, therefore, I began to draw my focus there (Ephesians 6:12). Your commitment to your spouse is spiritual therefore you must labor in the spirit for him, your marriage, and yourself.

I guarantee that if you commit a lifetime to praying for him without ceasing you will first see the change in you. I remember when my mentality toward my soon to be husband began to change. I responded to him differently. Not out of anger but from a place of mercy. He noticed the change in me and wanted to be a better man as a result. As women, we cannot CONTROL our mans growth rate. Our job is to influence him. What better way to influence someone than to LIVE the life that we stand for? Our relationships with our spouses are a direct reflection of our relationship with Christ. God is love. Love is patient, kind, and my favorite aspect about love is that it HOPES all things (1 Corinthians 13:7-13). Ladies, hope the best for your husband even in the midst of challenging situations.

My job is to love, respect and submit to him (Ephesians 5:22). In the meantime, pray without ceasing (1 Thessalonians 5:17). God will give you peace beyond your understanding of him (Philippians 4:7). Our peace comes from God. Our husbands need encouragement and Godly counsel that is cultivated only in prayer. He needs you to be patient. He needs to know that you will always be in his corner speaking life into him. Don’t place your confidence in the flesh (Proverbs 3:5) but let your confidence be rooted in what God says about him and is doing through him. Remember your posture in his life. He needs YOU as his intercessor, stay focused and you will see the fruit of your prayers just as I did with my own man.

Much Love,
Erika Harrison’Scott