1. TEN BEST WAYS TO IMPROVE YOUR MEMORY: CONSUME A BALANCED DIET OR YOU ARE WHAT YOU EAT (& DRINK)! EDN 203 Memory Development & Training

2. Consume a Balanced Diet: Brain Power or NOT! Eat a balanced breakfast! EEat breakfast! Eat more fruits & veggies! Eat more complex, whole foods WWhole grains; complex carbs Eat the “right” fats Avoid foods that AREN’T! Hydrate!

3. Eat a balanced breakfast! Eat breakfast to replenish nutrients lost during sleep Limit (avoid?!) caffeine & sugar on an empty stomach Eat a combination of foods: Protein, Carbs& Fats

4. Eat more fruits & veggies! Eat lots & lots Don’t exclude protein DDon’t eat too much protein (card deck size portion) Range of veggies provides the range of needed nutrients GGreen leafy>Vit A OOrange>beta carotene WWhole grains, raw nuts, unprocessed oils>Vit E CCitrus, green peppers, berries>Vit C

5. Eat more complex, whole foods Eat enough Limit (avoid?!) simple, processed foods Slow, sustained conversion to glucose (“brain food”) provides sustained energy for brain functioning Use the glycemic indexglycemic index  Low index values>Higher return  High index values>Lower return

6. Eat the “right” fats Eat poly-unsaturated fats  Seafood: Lots but not all (Albacore, haddock, salmon, mackerel, scallops)  Broccoli, Spinach, Flaxseeds Limit (avoid?!) saturated fats  Hard/firm at room temperature  Butter, Whole milk/cheese, Lard, Yolks, Palm & Coconut oil

7. Avoid foods that AREN’T! Limit (avoid?!) foods with little or no nutritional value  Candy, cookies, other treats; chips, other salty snacks Sugar takes away energy & nutrients; returns nothing Caffeine: Exceeding 250 mg/day has negative effects

8. Hydrate your brain! Brains/bodies are mostly water  Overall: 60%  Brains: 75-78% Brains must be properly hydrated to properly function Not all liquids hydrate  How drinking habits affect dehydration How drinking habits affect dehydration Dehydration has negative effects  Unclear thinking  Poor attention  Disrupts STM functioning Minimum hydration for proper brain functioning  1.5 Q/1.5 L (48-51 oz) per day  High activity/max. replacement>aprx. 1 L /hour (330 ml/20 mins)