Maybe your child isnâ??t doing well in school because he or she is eating the Standard American Diet (SAD) which really is sad!  Maybe your own memory, alertness and concentration could use a boost, too. Try these tips for a few months and see your brain power improve.

The brain functions more effectively when the body is adequately hydrated.  So, reach for a glass of cool water when you need to be alert.  Ice-cold drinks disrupt digestion and impair the assimilation of nutrients by the body and should therefore be avoided.  Avoid sugary, carbonated, caffeinated drinks which also interfere with the absorption of nutrients by the body. 

Prepare foods that are fresh and free of pesticides.  If you canâ??t get fresh, organic  foods, try frozen foods.  When you eat foods which are as close to their natural state as possible, they deliver the most potent nutrition.  Avoid canned or preserved foods with artificial additives and preservatives or foods with artificial colors and flavors.  These chemicals can build up and damage cells and brain function over time.  

The brain is a heavy user of oxygen and it is particularly susceptible to oxidative damage.  Antioxidants are crucial for continued effective functioning of the brain.  It is best to take your antioxidants the way nature intendedâ??in foods, where they occur in a balanced form. 
Blueberries are a powerful brain food primarily because of their antioxidant properties.  They have been shown to have the ability to improve memory and keep your brain â??young.â?Â  They can also help you improve your balance and coordination.  Research suggests that a diet rich in berries reduces, or even reverses, declining brain function.  The acai berry from South America and the Indian gooseberry (amla) are wonderful for the brain but you may not have them stocked in your kitchen.

Other foods rich in antioxidants are broccoli, tomatoes, Brussels sprouts, oranges, spinach, apricots, red and yellow peppers and sweet potatoes.  Stick to bright colors when choosing fruits and vegetables.  They have vitamins A and C which are linked to improving your memory and reasoning powers and keeping your arteries functioning properly.  Eat several helpings of fruit and vegetables each day.  Freshly squeezed fruit juices deliver nutrients quickly to your mind and body.  Fruits are excellent cleansersâ??they flush toxins out of the body.   Vegetables and fruits contain natural sugars which keep you alert.  Your brain needs natural sugars to function at its best.  Foods with the B vitamin folic acid (okra, spinach, lentils, collards, asparagus, black beans, Romaine lettuce, black-eyed peas, and sunflower seeds) prevent brain degeneration and keep your nervous system healthy.

Increase protein intake by using soy.  Some of the powdered shake mixes are delicious!Your mother was right.  Fish is brain food,too.  Try a tuna salad or a tuna sandwich for lunch.  

Weâ??ve all been told to reduce our intake of fats.  But, fat performs some essential functions in the body.  Ghee (you can get it in the Indian Foods section of your supermarket or health food store) is valued for its ability to transport the beneficial components of herbs and spices to the brain and other parts of the body.  Eat Ghee in moderation. 
 
Essential fatty acids are necessary for maximum brain power as well as promoting normal brain growth and development.  They also help boost memory and your ability to learn new things. Integrate omega-3 fatty acids into the daily diet by eating fish, eggs, nut or seed oils and blue-green algae. 

All nuts, particularly walnuts, are good for your brain because they keep your arteries clear and boost serotonin levels.  Serotonin is a neurotransmitter that controls sleep, depression, memory,  and other neurological processes.

Include some dairy if you wish such as organic milk and fresh yogurt.  Be sure to read the ingredients listed on the container so you avoid artificial ingredients.

Weâ??ve all been told to reduce our intake of fats.  But, fat performs some essential functions in the body.  Ghee (you can get it in the Indian Foods section of your supermarket or health food store) is valued for its ability to transport the beneficial components of herbs and spices to the brain and other parts of the body.  Eat Ghee in moderation.

What would life be without a little spice!  Many spices enhance digestion and facilitate the clearing of toxins from the body.  This means that the channels of the body, including those that serve the brain, will be clear.  Black pepper in small quantities is particularly recommended for clearing the channels of the brain and promoting the free flow of oxygen to the brain.  Did you ever try a little freshly ground black pepper on strawberries?  It sounds awful but it TASTES wonderful!   Other  common spices which are good for the brain include:  turmeric, ginger, and cinnamon.  The herb rosemary helps mental focus.  Add some fresh or dried rosemary leaves to your cooking.   If you have a rosemary plant, just pluck and sniff a few leaves.  The magic is in the scent.

The brain functions more effectively when the body is adequately hydrated.  So, reach for a glass of cool water when you need to be alert.  Ice-cold drinks disrupt digestion and impair the assimilation of nutrients by the body and should therefore be avoided.  Avoid sugary, carbonated, caffeinated drinks which also interfere with the absorption of nutrients by the body.

 Iâ??ve saved the best for lastâ?¦real organic CHOCOLATE!  That means either 100% organic cocoa powder or a dark chocolate bar with at least 75% cacao content.  Real chocolate contains Vitamin E  and releases dopamine to enhance cognition and mood.

Try to implement some of these tips to increase YOUR brain power.  By paying attention to what you are feeding your children, you may help to improve their performance in school as well.  

Discover how you can  perfect your own English and boost your childâ??s grades in reading, spelling, vocabulary and writing:  <A HREF=http://www.tutorfi.com/lynnew> See how online tutoring works </A>

You can take heart from a new government study which shows most Americans gain about a pound over the holiday. You’re not alone. The study shows that during the holiday period, for the people in the study, two main things influenced the holiday weight gain: level of hunger and level of activity. Those who reported being less active or more hungry had the greatest weight gain.

If you can stay focused on dealing with just those two things, you’ll probably win.

“An ounce of prevention is worth a pound of weight gain,” according to Dr. Samuel Klein. He is Director of the Center for Human Nutrition as Washington University in St. Louis, MO. “Preventing the increase in weight is a lot easier and better than actually gaining weight and then trying to get it off again.”

The answer is simple. Eat less and exercise more.

The good news is that most of the people overestimate how much they had gained. Fewer than 10% gain 5 pounds or over.

The bad news is that although the one pound gained seems like a small amount, that weight WAS NOT LOST during the rest of the year and those single pounds accumulate over the years and add up to obesity.

Here are some helpful hints and tips put together by skinny people to help you avoid the tiny little weight watching issues you face during this joyous season [along with the thoughts going through weight watcher Wanda's head as she listened to the skinny people happily chirping out their advice. NOTE: Wanda isn't her real name.]

1).”You SHOULD stay active, darling. The best thing for you to do is to stick to your regular schedule and routine.” [Routine? Wanda's family doesn't have no stinking routine in November and December. Wanda doesn't have no stinking time for her regular yoga classes, workouts at the gym, long dog walks, you ninny, because in addition to shopping, home decorating and cooking, Wanda has to take every one of the kids to EXTRA practices and activity for pageants, concerts and freaking fund raisers! Wanda's too ACTIVE to stay active, darling.]

2). “Don’t let yourself get hungry. Don’t arrive at the party starving. Be sure you eat your normal, healthy meals, especially breakfast. A protein rich breakfast “resets” the body and starts it off not hungry. Don’t starve yourself, thinking you can “save up” calories. Fill up before the big holiday feasts with healthy vegetable snacks.” [Normal? There ain't no stinking "normal" in November and December, and Wanda's not sure she ever has normal, healthy meals. She's got a life to run. Wanda doesn't't't know where YOU'RE having Thanksgiving, but Wanda's family's appetizer table has God's own Cheese Puffs and Ruffles with sour cream/onion dip, Brie on sourdough and 80 plates of cookies and bowls of peanut M&Ms on every available surface! There is nary a vegetable snack in sight.]

3) “How can you keep the pounds off at calorie rich parties? Stay away from the food! Literally … stay on the other side of the room from the buffet table or appetizers tray. [Wanda liked this one. She'll just go plant herself in the bathroom and lock the door. Maybe she can find a place under the pile of coats in the back bedroom. A nap sounds nice.]

4). “Wear clothes which are slightly tight and your favorites. You’ll think twice about the third helping if you can’t let your belt out a notch. Always remember there’s about 8 pounds between dress sizes.” [What skinny sadist came up with this bright idea? Wanda bets she's a size 2, and hides an eating disorder!]

5). “Portion size is the real secret. Keep salad portions large and all other portions extra small. When it comes to sweets, think quality, not availability. Just because the candy corn is there doesn’t mean you have to eat it. Don’t be afraid to cut off “just a bite” of a high calorie treat. Put the rest back on the serving tray. If you’re the hostess, pre-cut high calorie items into tiny portions to help your friends. Just a bite may be plenty to satisfy you. [Just a bite! Just a bite? Wanda's stressed to the max and darn it, Wanda DESERVES a candy treat ... and a WHOLE one. Heck, Wanda's double stressed, so she deserves ...]

6). “You don’t need to be stressed. Take Time for You. Get a massage or a nice facial. Sit down and slip your shoes off.” [Don't you know Wanda's facing a month and a half on shopping overdrive and the only place to sit down is at the mall's fast-food court? McDonald's doesn't have a massage spa. If Wanda slips her shoes off, she'll NEVER get them back on again, you fool.]

7). “Keep up your food diary … every day of the holiday … it will help you pinpoint your special weaknesses. Just one 150 calorie chocolate chip cookie each day will add up to an extra pound in only 3 weeks.” [Wanda can't even find her food diary in chaos house. And, she really needed the information on the cookies. Thank you very much. Wanda just ate three, and she doesn't need any food diary to pinpoint this little weakness.]

8). “Only eat things you really want and care about. So what if your neighbor brought okra au gratin everyone’s raving about? Use that space on your plate for a homemade roll, hot from the oven. Put real butter on it. Life is choices. Treat yourself to what you want and LEAVE THE REST IN THE SERVING DISH.”[Good advice. How thankful do you think Wanda'd be after a feast of Brussels sprouts and tofu salad while she's passing the yams, potatoes and gravy to Aunt Lucille? Wanda bets Lucille's glad she got granddad's wiry build instead of those wonderful wide childbearing hips from grandma's "peasant" stock!]

9). Drink water instead of alcohol which has empty calories and lowers will power. Avoid sugary sodas which throw your metabolism into pendulum swings. [You didn't mention eggnog. Eggnog is OK, then, right?]

10). “Don’t eat while you cook. Those little “tastes” can turn into 1000 calories before you’ve blinked.” [Wanda just spent 304 hours in the kitchen, cooking. She HAS to taste everything before she serves it, or they'll hate it and won't love her any more. And besides, cookie dough doesn't have any calories, does it?]

Well, that’s all 10 pieces of holiday advice. Here’s just one parting thought from Wanda.

[Santa's fat and everybody loves him! The baby Jesus is fat, too. The turkey is so fat it can hardly stand up! Nobody buys a skinny Christmas tree, do they? Get a grip. Get a life. Have a HAPPY holiday.]

Tip #1 – Get Plenty of Protein – If you are going to eat right and get the proper nutrition, you need to make sure that you get plenty of protein in your diet. There are plenty of foods out there that are rich in protein, and eating the right foods are better than trying to take protein supplements. While you don’t want too much protein, about two 3 oz servings of meat each day is about enough to suffice. A few great foods that are great sources of protein include chicken, beef, eggs, fish, cheese, pork, and milk.

Tip #2 – Watch the Fat Intake – When it comes to aging and nutrition, it is also important that you watch the fat intake you get each day as well. While you do need some fat in your food to stay healthy, you’ll want to avoid too much fat; in fact, only about 20-30# of your calories each day should be calories from fat. On the other hand, diets that are extremely low on fat can be bad for your body, since they won’t give you the nutrition that you need.

Tip #3 – Eat Carbs for Instant Energy – When you need instant energy, carbohydrates are what you need, as well as fiber. In order to get the nutrition you need, about 55-60% of your daily caloric intake should be carbohydrates, although you want to get most of this from whole grains, vegetables, and fruits as well. While a bit of sugar and refined carbs are okay, you’ll want to do your best to eat right and get the best nutrition possible by eating healthier carbs. The fiber is specifically important, since it helps you make sure you have plenty of good bacteria inside your intestinal tract. You can find fiber in foods such as corn, brown rice, oatmeal, strawberries, bran cereal, whole grain breads, apples, and carrots.

Tip #4 – Meet Your Vitamin Needs – As you get older, you’ll need to eat right to make sure that you get plenty of the important vitamins your body needs. Vitamin A is important and you can find it in milk, eggs, fish oils, and liver, although you can get other forms of the vitamin from eating carotenoids, including carrots, Brussels sprouts, pumpkin, red and green peppers, cantaloupe, and mangos. Some of the other important vitamins you need for proper nutrition include Vitamin B6, Riboflavin, Vitamin B12, Choline, Folate, Vitamin D, Vitamin C, and Vitamin E.

Tip #5 – Eat to Get Important Minerals – Minerals are very important when it comes to aging and nutrition, although you don’t hear as much about them as you do vitamins. However, they are extremely important to seniors. Calcium is important if you are going to avoid osteoporosis, chromium can help with weight regulation and blood sugar regulation, iron is important, magnesium helps to supplement the bones, and potassium, selenium, and zinc are other important minerals that you need to get in your diet on a regular basis to feel and look your best.

It is important that you eat right as you age, and the right foods can provide you with the nutrition that you need each day. Make the most of what you eat, and remember that aging and nutrition should go hand in hand if you want to live out a long and healthy life.

You still need to get your five servings a day of fruits and vegetables. Make an effort to include fruits and vegetables at every meal. Since your options are more limited during the winter months, now’s the time to get creative by trying new recipes as well as sampling produce you haven’t eaten before.

Winter brings a bumper crop of root vegetables like turnips, rutabagas and parsnips; squash; Brussels sprouts; and more. Apples and pumpkins are the foundation of a variety of comforting, homey desserts. Here are some tips to help you chase away the winter chill by adding the flavors and healthy benefits of winter produce.

As always, the key to buying the best produce is to know what you’re looking for. No matter what the season, look for fruits and vegetables with good color; stay away from produce with bruising, blemishes, soft spots or shriveling.

For additional help in selecting produce, especially items you haven’t tried before, visit www.aboutproduce.com. This easy-to-use Web site features an “A to Z” guide to produce that includes useful information on the peak season for any given item, nutrition information and selection tips. You can also “ask the experts” if you have a question that isn’t answered on the site. Best of all, the site includes hundreds of recipes that show you how to put the produce to work on the dinner table. From asparagus to zucchini and everything in between, you’ll find it all here.

Here are two delicious recipes sure to warm you up this winter:

Pesto Minestrone

This full-flavored soup is also full of healthy vegetables.

2 cups cauliflower (2 small heads), coarsely chopped

1 1/2 cups zucchini (1-2 medium), chopped

3 cans (14.5 ounces) chicken broth, reduced sodium

1 16-ounce can tomatoes, diced, drained

1 cup elbow macaroni or small pasta shells

3 cups kidney beans or black-eyed peas, drained and rinsed (1 cup dry makes 3 cups cooked) or 2 cans (15 ounces each)

1 cup carrot (1 medium), sliced

1 cup onion (1 medium), chopped

2 tablespoons olive oil (for pesto)

2 garlic cloves (for pesto)

1 cup basil leaves, fresh, loosely packed OR (for pesto)

1 cup Italian parsley plus 1 teaspoon dried basil leaves (for pesto)

1 tablespoon water

Directions

In a 5 to 6 quart saucepan bring to boil 1/2 cup water, tomatoes, cauliflower, onion and carrots; reduce heat and simmer covered 10 minutes or until vegetables are tender. Add zucchini, beans, broth and pasta. Return to a boil, reduce heat and simmer uncovered 10 minutes. Meanwhile put all pesto ingredients in food processor or blender and process until very finely chopped. Just before serving, remove soup from heat and stir in pesto. Makes 8 servings.

Golden Apple Oatmeal

Start your day off right with a steaming bowl of this hearty (and heart healthy) oatmeal.

1/2 cup Golden Delicious apples diced

1/3 cup apple juice

1/3 cup water

1/8 teaspoon salt

Dash of cinnamon

Dash of nutmeg

1/3 cup quick-cooking rolled oats, uncooked

Directions

Combine apples, apple juice, water and seasoning; bring to a boil. Stir in rolled oats; cook 1 minute. Cover and let stand several minutes before serving. Makes a 1-cup serving.