Know and Go

Fast information to use as you choose

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Reduce Sugar, Reduce Craving

Give your taste buds time. People who followed a low sugar diet for three months rated pudding as tasting 40% sweeter than those who ate a typical sugar-filled diet. 2015 study from Monell Chemical Senses Center.

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Reduce Food Cravings

Practicing mindfulness habit called cognitive defusion reduced college students craving for chocolate after only five days of practice. Ways to practice defusion: deep breathing, meditation and yoga. British Journal of Health Psychology.

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Craving Everything You See

Reduce reward-driven eating behavior by increasing dietary protein at breakfast. University of Missouri study.

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Forgive

Forgiveness can lower blood pressure and heart rate, reduce depression, anxiety and anger.

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Sit up straight

Bad posture may contribute to sadness and depression.

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Be creative with blue

Researchers at the University of British Columbia's business school found that people who used computers with blue backgrounds came up with more imaginative ideas. Blue is associated with openness and serenity.

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Viruses in the Gym

The University of California in Irvine research found cold viruses on 63% of gym equipment. Next time you work out cover cuts and wash hands.

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Watermelon for Sore Muscles

Journal of Agriculture and Food Chemistry reported that watermelon could be the drink of choice post-exercise. Watermelon contains high levels of L-citrulline, an amino acid that prevents muscle soreness and aids in heart-rate recovery. 

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Eating Time

The largest meal of the day should be eaten at lunchtime. The digestive systems secretes a higher concentration of digestive juices around noon. Eating a large meal at night can lead to a heavy bloated feeling that can interfere with one's ability to get to sleep.

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Control Sugar Spikes with Walking

A recent study in Diabetes Care reports that a short 15 minute walk after meals helped control sugar spikes after eating. These 15 minute walks were found to be more effective that one 45 minute walk a day.

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Meditation: Positive Effects on the Brain

Meditation is one of the best ways to alter the brain in a positive way. In 2011, a joint study by Harvard University and Massachusetts General Hospital found that after only eight (8) weeks of meditation subjects were calmer and had less anxiety. Meditation also produced growth in the areas of the brain associated with memory, empathy, sense of self and stress regulation. 

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Tools for memorization

To be able to recount lists and other data, create song-like structures to help. Learn how in book, "Make It Stick: The Science of Successful Learning." by Dr. Henry L. Roediger, Washington University, St.Louis. Book to be released March 2014.

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Protein and Appetite

A protein rich meal decreases the hunger hormone, gherlin, and increases the satiety hormone, peptide YY.

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Whiff rosemary, Increase memory

The University of Northumbria found that the scent of rosemary oil can boost memory.

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Soy Beans boost Collagen Production

The hormone genistein found in soy beans helps boost collagen production. Collagen, a protein in the skin, is responsible for skin strength and elasticity. As collagen decreases, wrinkles increase.

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Magnesium relieves muscle tension

Feeling tense? Add a handful of magnesium flakes to a warm bath. Absorbed by the skin, magnesium helps alleviate muscle tension.

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Being Stuck in a Style Rut decreases Mood

The University of Hertfordshire found that being stuck in a style rut can lower your mood. People who wore 10% or less of their clothes were more likely to suffer from low mood than those who wore at least one-half of their clothes on a regular basis. Women particularly felt more upbeat when they wore flattering clothes.