Start HEALTHY with breakfast.
- Oatmeal mixed with 1 tablespoon flaxseeds, 1 teaspoon peanut butter, sliced banana or other fresh fruit, and some walnuts or almonds on top. Flaxseeds are an excellent source of alpha-linolenic acid (ALA), a healthy fat that boosts cerebral cortex function.
- A parfait: Layer 1/2 cup of yogurt, 1 tablespoon granola, 1 cup fresh fruit (sliced or diced), and a spoonful of nuts such as walnuts and almonds. Almonds are beneficial for increased attention and awareness necessary for learning, as well as restoring memory and cognitive function.
- An egg. Eggs are a powerful mix of B vitamins (they help nerve cells to burn glucose), antioxidants (they protect neurons against damage), and omega-3 fatty acids (they keep nerve cells functioning at optimal speed).
- A beet and berry smoothie. Did you know that the natural nitrates in beets can increase blood flow to your brain which improves mental performance? In a blender, combine 1/2 cup of orange juice, 1 cup frozen berries (strawberries, raspberries, blueberries), 1/2 cup diced beets (raw or roasted), 1 tablespoon granola, 2–3 dates, 1/4 cup coconut water or plain low-fat yogurt, and 3 ice cubes. Blend for one minute.
Be ACTIVE with a workout.
The best way to build a workout habit from scratch is to make it easy to do on a regular basis. The benefits? Instead of making it intimidating, you make your fitness routine doable. Instead of aiming too high (“I have to spend two hours at the gym!”), start with a super simple 15-30 minute workout session, either in the morning before you head out or when you’re done with work or school. Pick a shorter activity that requires your body to move, such as:
- a set of hindu pushups
- a set of
- a set of lunges and squats
- a 20-minute power walk or bike ride
- a quick run through the neighborhood
Stay HAPPY by building your happiness habit.
A happy life cannot exist without you creating it. What does that mean? It means that every day you need to actively look for what you can do to become happier, instead of expecting life to just become happy on its own. How?
- Apply some positive psychology to the way you lead your life, and you will feel a more positive impact on your attitude, your motivation, and your relationships with people.
- Read and by Tal Ben-Shahar, a lecturer at Harvard University. In both books he gives practical suggestions on how you can apply the concept of happiness to daily life, for example in school, the workplace, and in personal relationships.