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Healthy Recovery Bowl Recipe

Healthy Recovery Bowl Recipe

Happy Monday everyone! I hope you all had a great weekend! I had a little bit of a busier weekend with it being more of a birthday weekend, woot woot. I finished an ab workout on Sunday and wanted something with a little carbs but not too many, I opened up Instagram and saw a recipe on my guy Dustin Myers page (go follow him @coachmyers_gutcheck). Great guy and amazing strength and conditioning coach. Anyway, it was a little different than this but not by much so I threw my own thing together and it turned out amazing! Full of nutrients and nothing that was going to leave me “too full” whatever that means.

Here’s a quick throw together recipe you can do within 5 minutes! All you need is:

These are the ingredients I used here above in the picture
  • Oats (half cup)
  • Almond milk (about a half cup or full cup depending on preference)
  • Almond butter (1 tablespoon)
  • Chia seeds (1 teaspoon)
  • Blueberries (I did a mini handful)

First you can take care of the oats and milk by mixing them and throwing them in the microwave for about 1-2 minutes. After you take them out, let it cool for just a moment then place a tablespoon of almond butter on top. Afterwards, I threw the blueberries in on one side, then came the chia seeds to top it off.

This snack is full of vitamins, minerals and many other nutrients to kickstart your day and give you some energy! This was delicious and only took a few minutes to put together. Try it out and let me know how you like it!! Also feel free to throw in different fruits and toppings to match what you are craving!

Have a great Monday!

-Alex Costa-

Strength Topic Q&A

I took some questions I got about strengtha dn put them into a Q&A video so you can learn from them! We talk about bench, vertical jumps and more! Hope you like the video and hopefully it helps you out!!


4 ADVANCED Speed Ladder Drills

I am releasing the 3rd and final video to this mini series for speed ladder drills! I hope you are getting the beginning and intermediate ones down so you can move to these. Try them out and let me know what you think! See you tomorrow for another video!

Throw all of these drills into a full workout with the beginning speed ladder drills and intermediate as well. You will have a speed ladder workout you can do through the week! Run through each drill down and back twice then move to the next one.

 

Have a great day!
    -Alex Costa-

At Home Vertical Jump Workout

I know it seems hard to get a good workout in without a gym or equipment but it’s still possible! For my athletes that want to increase their vertical and those of you wanting a different workout, I have something for you!

This is a workout that can be done at home! I will be doing some more workouts like this, including speed workouts and more strength building, fat loss workouts!

I hope everyone is having a great day!

-Alex Costa-

At Home Arm Workout

Here is an at home workout you can do to help tone up! Use this video, pause, start or go back whenever needed! I will list the workout below and the video will be above!

Warm up:

  • Shoulder swings 30 seconds
  • Jumping jacks 30 seconds
  • Side jack knives 30 seconds each side

Repeat warm up twice

Biceps & tricep circuit
*do each exercise after another and go through this circuit 4 total times.

  • Dips 20-30
  • Bicep curls 20-30
  • Close stance push ups till failure
  • Tricep kickbacks 25
  • Hammer curls 25

Shoulders

  • Seated side raises – 1 set of 100 reps, as little sets as possible
  • Seated shoulder press – 1 set of 100 reps, as little sets as possible

Have a great day!

-Alex Costa-

5 Hygiene Tips You Need To Start Doing NOW

Today I am going over 5 hygiene tips you should really start putting into play now if you don’t already. Some of these may sound like no brainers but we easily forget about them. I go over a couple tips and hacks I think will be very beneficial for you!

Have a great day and please feel free to reach out and ask questions or give me ideas on what content you would like to see!

-Alex Costa-

Welcome Back! Let's Make A Change

Welcome back to Costafitness! Watch this video and you can get a very good understanding of what I will be doing to try helping you and all of our viewers. I will be making some changes to the website so don’t be alarmed if you see a few noticeable changes through the next few days and weeks.

Some things you may notice is slightly different content, other authors/ publishers and more focus on things that we currently need.

This seems like a good time to get back on here and try spreading more positivity, smiles and knowledge. You can expect a good laugh from time to time, content that will be valuable and a true understanding for fitness so we can keep making progress while we face world problems as a team. Let’s tackle this together and let me help you!

Let’s make a difference and listen to what we need to do to conquer this virus. You can help a lot of others out there by sharing this content published on Costafitness.org and telling your friends and family about it! Also sharing it on social media. Keep checking in daily for workouts and more content that is sure to help you in someway, shape or form. Also please reach out if you have any questions or ideas for content you would like me to cover!

Have a great day!

-Alex Costa-

My Deadlift Warm up

The deadlift is one of the most taxing exercises. With tons of variations that can be down, it can make it easy to be injured if you don’t warm up properly. I have seen a lot of injuries due to not warming up, so lets break down the warm up for your deadlift in todays article.

Why warm up?

The warm up and cool down are crucial for your workout. Without an efficient warm up, you are opening up your chances to injury. Without cooling down, you are increasing your chances to what is called venous pooling of blood in the lower extremities. This can cause you to be light headed and also cause dizziness especially in higher intensity workouts.

What should your warm up look like?

When I discuss warm ups with someone, I take into account what kind of workout they are getting ready to perform. I also look at a few other factors such as the clients health, previous injuries, age, equipment around the gym and more. That is how important the warm up is and it should be thought of as so.

It would take a long time to go over how your warm up should look if I listed every possibility so that is why I will be talking about warming up for the deadlift.

Every good warm up should have you breaking a very light sweat or right on the edge to start sweating. Starting off on a cardio movement such as a bike, treadmill, elliptical, etc. would be good to start with. Again depending on the workout listed, would vary the warm up time but 3-10 minutes should do in most strength workouts for the cardio. I would like to also list that it should be down at a low intensity such as a 50-75% speed in most machines.

Next I look at performing a self myofascial release method such as foam rolling. 5-10 minutes could be spent here if needed. I like this because this followed up with some dynamics will allow an increase in blood flow in the areas worked. This will help increase mobility for the time being, warm up that muscle and allow a decrease in chances of injury.

Dynamics are next on the list. A dynamic movement is typically described as a movement allowing a full range of motion, in turn giving a light but efficient stretch to the muscle.

I do not typically perform static stretches because this tends to relax the muscle as where the dynamic stretches can ready the muscle to fire for our strength movements.

After dynamics, I work my weakness areas to wake the muscles up to fire properly. This is where the warm up can sometimes be very specific and specialized to the individuals needs. Lets say you have low back pain, or your back is a little tight on a day we are scheduled to deadlift. I would incorporate a couple exercises like the reverse hyper, walking lunges, and back extensions or band good mornings. This would allow more blood flow into the back and assisting muscles to increase the stability for the low back. This portion can be different for everyone most of the time.

Last we have what I call “pre activation work” which is very similar to the strength movement we will do. This may also look like the weak areas we hit depending on the individual. Since we are on the subject of the deadlift, I like to incorporate stiff leg deadlifts, goblet squats, and sometimes a couple sets of pile squats to wake up the adductors (inner thigh muscles) if we have a sumo deadlift day.

I also want to mention that when doing any strength movement, especially the deadlift, START LIGHT and do a couple warm up sets to check technique and get the right muscles firing.

My deadlift warm up routine

Bike

Foam roll

Leg swings

Hip circle walks – front, back, sides

Stiff leg deadlift w/ dumbbells

Iso Glute raise with band pullovers

Start with lighter weight to check technique

That sums up the majority of the things needed to be covered today but if you have any questions on warming up, please reach out to me and ask some questions! I hope you all have a great day and enjoy this article and video!

-Alex Costa-

5 Of My Favorite Arm Exercises (Workout Included!)

Summer is around the corner which means the t-shirts and tank tops will be making an appearance. Let’s start working on those arms to make sure you’re looking good by the pool!

I’m a meathead at heart so of course I always have some workouts ready for an extra arm day here and there. There are a couple main things I have learned about training my arms that have made a huge difference.

  1. Using a progressive overload method will almost always win in the long run.
  2. It’s not always about the pump, but the pump is nice to see and motivates you.
  3. There is a time to heave the weight up and arm training is about 90% the opposite. Make sure you work form strictly.
  4. Don’t be afraid to hit arms heavy here and there.
  5. Increase frequency to increase size and strength.
  6. Don’t forget the triceps!! The triceps take up about 2/3 of the arm.

I will write an article on arm training and include these but for now lets get to what you want… the exercises and workout!

Exercise #1 The cheat curl

This is a classic exercise used back in the golden era bodybuilding days to really create some mass. I have learned a couple twist and tweaks to make it even better!

Start with a straight barbell and load it to a desired weight. Take an underhand grip right outside shoulder width and unrack it. Curl it up, as the bar gets a little heavy, you can use your body to get a little momentum helping the bar go up. (Don’t over extend your lower back, that is how you can hurt yourself.) Once you get the rep to the top, squeeze your bicep and when you go to let the bar down, we are going to take it down nice and slow, preferably about 4 seconds on the way down. The muscle damage happens during the eccentric portion of the lift or in this case, when you lower the weight.

This is an exercise I usually try to work a little heavier in weight with. This will really help build some mass for your biceps.

Exercise #2 Close grip bench

This in my opinion is almost the same effect for your triceps as the cheat curl is for the biceps. This is another exercise I tend to work a little heavier in to overload the triceps.

Set up on a bench just like a standard bench press, except instead of taking your normal grip width, bring the grip into about shoulder width. (Picture of my setup shown below) Take the bar and wrap your hand around it, unrack weight and bring it down just like a bench press. The main difference is that your grip will be closer and your elbows will come down by your sides closer than a normal bench. You can do touch and go reps or pause reps if desired.

My close grip bench setup

This is a great exercise to add some size to your triceps and add strength to get a stronger bench press.

Exercise #3 Bench dips

This makes my list because I love loading up with weight to increase the difficulty. Standard dips can be a little stressful on my shoulders at times so this is another variation that you can use to hit your triceps.

Start by going to a flat bench and sit on the side. Bring your hands in to your sides so that your thumb is right underneath the butt when you are sitting down. That is the width I use to really target the triceps. From there, walk out your legs or put your legs on another bench a few feet away from you. This will leave you in a starting position with your body being held up by your arms. Your arms will start to bend and you will descend into a dip. Don’t go to far forward during your dip as this can stress the shoulders. Think about keeping your back sliding along the side of the bench as you go into your dip. When you get your arms to about 90 degrees (depending on your mobility) you will use your triceps to push yourself back up to complete the rep.

I have always noticed that when I include this exercise, my arms look more defined and my bench is stronger than usual.

Exercise #4 Overhead tricep extension

The tricep anatomy. Picture is from http://www.physio-pedia.com

The overhead tricep extension is a great exercise that has a solid purpose. Your tricep is composed of three muscles, hence “tri”. One of the muscles called the tricep brachii or the long head of the tricep connects to the scapula. (Shown here with a circle) That is important to remember when we use the tricep to function. We can really hit the long head when we lift the arms overhead for an exercise like this when we use an extension of the elbow.

I love using this exercise to hit the tricep and add some nice looking definition to my arm.

Exercise #5 The preacher curl

I couldn’t do this list and not add this exercise. This is one of the main exercises a lot of people do in the gym just because the machine is there and easy to use. I love this exercise because it can really help you isolate the bicep without cheating the rep. This adds a lot of stress to the biceps, in a positive way.

This exercise hits what is called the brachialis and the biceps brachii. This exercise can put immense tension on the biceps so be sure to warm up with lighter weight for 1-2 sets before adding anything heavier.

You can add this in for a finisher at your gym if it is a machine and switch weight a lot faster!

The Workout

Time for the workout… We learned what each exercise does and how to do it if you watched the videos. Now let me go over a few important side notes to ensure you have a solid arm workout.

Cheat curls and close grip bench should be a little heavier but still make sure you have good form. For the overhead extensions, I want you to do 1-2 warm up sets to get the joints ready for the movement. After that I want you to start with a heavy weight that you can control for about 10-15 reps. Do your reps TILL FAILURE then rack that weight. Immediately pick up 5-10 pounds less and go till failure again. Now do that same thing 2 more times so you end up with a total of 4 sets right back to back with each other. This is a great arm finisher just make sure you either have a spotter or have a spot to drop the weight safely if you are able to do so.

I hope you enjoyed reading this article as much as I have enjoyed creating it! Please give me feedback and let me know how you liked this article and if you want to see more post like this!

Follow me on my social media links shown below for even more helpful tips including exercises, workouts, nutrition, increased athletic performance and so much more!

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Add me on SnapChat: Costa_1

Have a great day!!
-Alex Costa-

Are Eggs Healthy?

Are they friend or foe? There has been talk for a long time saying that consuming too many eggs can lead to high cholesterol levels. Is this true, should we slow down on eggs? Let us dig into some research and see what science has to say about this..

Humans have been eating eggs for a very long time, one article says approximately 6 million years and counting. Eggs back in the good ol hunting days were one of the easiest things for us to hunt and gather because unlike the mammoths and wild animals, the fragile egg never wanted to fight back. Hmm to hunt a saber tooth tiger or eggs… decisions, decisions.

What Is Cholesterol?

Cholesterol is described in this article as a waxy fat substance in the body, particularly in the cells of your body. Cholesterol can also be found in foods we eat such as eggs, fatty meats and cheese. It isn’t always a bad thing however. Cholesterol helps the body by helping the body with producing new cells and hormones as well as helping the body with dissolving vitamins. Most of the production happens in the liver, but researchers say that it isn’t necessarily the amount of cholesterol we consume but how much saturated fat is consumed with ones diet. (MedicalNewsToday.com was a huge resource where I got some of this information above)

The article I read on Medlineplus.gov discusses how too much cholesterol can be a bad thing:

“If you have too much cholesterol in your blood, it can combine with other substances in the blood to form plaque. Plaque sticks to the walls of your arteries. This buildup of plaque is known as atherosclerosis. It can lead to coronary artery disease, where your coronary arteries become narrow or even blocked.”

Good and Bad Cholesterol

Cholesterol is broken down into 2 categories. HDL (high-density lipoprotein) and LDL (low-density lipoprotein). These are important to remember because this is pretty much how we can tell if we have good cholesterol or not. The goal is to have more HDL and less LDL. This is because HDL helps with transferring cholesterol from around your body back to your liver, which is good because as it is moved to the liver, it processes it and gets rid of the bad cholesterol for you. Now on the other hand, LDL is the bad kind because this is the kind we hear about causing heart attacks and strokes due to it increasing a build up of plaque in the arteries.

What Causes High Cholesterol?

High cholesterol is a mixture of a handful of things. The main things that tend to increase the chances of having high cholesterol is having too many LDL in your body as learned above. Also not being active, eating a lot of saturated fats from items such as deep-fried and processed foods. Smoking also lowers our HDL which is our good cholesterol as it raises the LDL count which is our bad cholesterol, this part is especially true for women according to this article I read. Also pay attention to your family health history, if your family has had problems with cholesterol then take precautions by getting checked by your doctor on a regular basis of his recommendation.

So What About The Eggs?

Eggs do indeed have a yolk that can include up to 200mg of cholesterol which is one of the richest among other foods however eggs also contain a bunch of health benefits including some benefits that can decrease chances of heart disease.

Some things that we like to see in eggs are:

  • Vitamins A, B, B12, D
  • Iodine
  • Folate
  • protein
  • Healthy fat

It is a plus having the option to get eggs in organic forms and cage free which are a good option. If not the normal eggs are still there and for a very good price which makes it a convenient food to have in the fridge.

This is a part of an article I read from Harvard that I wanted to include for those who may have a health history of high cholesterol, diabetes or anything that would need to be discussed with their doctor:
“In studies including the Nurses’ Health Study and Health Professionals Follow-up Study, heart disease risk was increased among men and women with diabetes who ate one or more eggs a day.  For people who have diabetes and heart disease, it may be best to limit egg consumption to no more than three yolks per week.”

Here is another part of the same article from above, I believe this was apart of their conclusion:
“While eggs may be a much better choice than sugary, refined grain-based options like sweetened breakfast cereals, pancakes with syrup, muffins, or bagels, they may fall short of other options. A bowl of steel-cut oats with nuts and berries, for example, will be a much better choice for heart health than an egg-centric breakfast. Consumption of whole grains and fruit predict lower risk of heart disease, and when it comes to protein, plant sources like nuts and seeds are related to lower cardiovascular and overall mortality, especially when compared to red meat or eggs.”

That is something I do want to point out for your health because I am not saying to go eat a stack of eggs everyday, I am saying to do your research. Talk to your doctor about your cholesterol and overall health and what diet would be best for you.

Conclusion

In any dieting advice you chose to follow, I always recommend talking to your family physician and a registered dietitian to ensure you are healthy enough to participate in any new diet. I also highly recommend getting your blood work done regularly/annually depending on your health. It is a good thing to go over your numbers with your doctor and ask any questions you have as well as discuss any nutritional guidance you should be following.

I personally eat eggs almost everyday, I try to substitute 1-3 days with a different alternative. After reading all of the articles and studies, I will try throwing other healthy options such as the steel cut oats with berries and nuts. I still believe for me personally, eating a few eggs on a regular basis shouldn’t hurt but I will be discussing topics like this with my doctor to get a professional opinion.

I hope this article helps you, I know cholesterol can be an important topic for many. Especially with an alarming number like 3,000,000 cases each year having high cholesterol. So please share this on social media and with friends and family because this could really help someone with their health and wellness.

Thank you for reading and have an awesome day!
-Alex Costa-

Resources:

http://www.hsph.harvard.edu
https://www.medicalnewstoday.com/articles/323001.php
https://medlineplus.gov/cholesterol.html

My Next Competition

You may have noticed my competition countdown on the homepage of my website, if not let me explain…

I was super excited to see a local gym and buddy of mine throw a powerlifting meet for his gym. I love competing and having a date on the calendar to get ready for. I also enjoy supporting local fitness businesses and other gyms.

I have decided to compete in a push / pull powerlifting meet on June 1st. I have been prepping for about 2 weeks already. A push / pull meet is a powerlifting meet where only the bench press and deadlift will be performed. The best lifter in each weight class will be the winner, most meets have an overall best lifter which is the strongest pound for pound lifter. I am sitting around 151-153lbs so I am going to try making the 148lb weight class for meet day.

I will be breaking down strength content pretty heavily this month. Especially for the deadlift and bench because of the meet.

I am super excited to compete! If you are in the area, check out the meet! You can find more info on Alpha’s gym page.

Hope everyone has a great Monday!
-Alex Costa-

Pros And Cons Of Supplements

The fitness and supplement industry has bombarded us with advertisements and have recorded 122 billion in sales as of 2016. That number is expected to grow up to 278.02 billion by 2024, at a CAGR (compound annual growth rate) of 9.6% from 2016 to 2024, according to a report by Grand View Research, Inc. Yea and we’re talking billion with a B. That is insane!

Now the big question is, what are the goods and bad of supplements? Well in my opinion, it depends on your goal, health status and what you’re looking for. Technically you could get gains without supplements but I do believe they have their part and can help speed up the process.

Let’s take a look at the pros and cons here…

Pros

Helps speed up results
Depending on what you are looking for and what you purchase, the results can be introduced a little faster. A main reason for this is because of most common supplements holding an ingredient blend for recovery. For example BCAAs (Branched Chain Amino Acids) hold ingredients such as L-Glutamine, L-Leucine, L-Isoleucine, L-Valine and so forth. These are ingredients that can help in regulating the blood-sugar levels, promote the recovery of muscle and bone tissues, as well as the production of growth hormone. So they can add some nice benefits there.

Quality supplements are gold
Ask anyone who has been with the same supplements or company for a long time. Quality supplements and service are a great combo. When you get taken care of and are happy with how the products work and taste, it commonly ensures you that your purchase was worth it and they will continue you deliver good products with a high quality service as well.

Correcting nutrient deficiencies
For some out there, supplements are best to help with nutrient deficiencies. An article I read says “One analysis of US national survey data (National Health and Nutrition Examination Survey 2003-2006) found that children and adults with high intakes of added sugars (>25% of energy intake; the upper limit recommended by the National Academy of Medicine) had lower dietary intakes of several micronutrients, especially vitamins A, C, and E, as well as magnesium. An estimated 13% of the US population have added sugar intakes above this cutoff level for added sugars and may be at risk for micronutrient inadequacies.” This is alarming, not only are our eating habits falling drastically and have been declining each year more and more but this type of habit leads to vitamin and nutrient deficiency. That can lead to a number of things, mental health being one big one. Mental health such as anxiety and depression can really be triggered by nutrient deficiencies. Another part of the article mentions “Very low dietary intake of a vitamin or nutritionally essential mineral can result in deficiency disease, termed micronutrient deficiency. Micronutrient deficiencies, especially iron, vitamin A, zinc, iodine, and folate, are prevalent in the developing world, affecting an estimated 2 billion people worldwide. They are a major contributor to infections and associated with severe illness and death”

Now let us look at some cons…

Cons

Bye bye money
As you seen in the opening paragraph of this article, the supplement industry has definitely made its way into our wallets. Some places you go, you’ll see supplements for higher prices so if you do want supplements go somewhere where they have a good price on them or look for deals going on. Bodybuilding.com and MuscleandStrength.com always have some pretty good deals. I get most of my supplements from MaxEffortMuscle.com which also runs quiet a few deals.

Not the same as real food
There is no way around this one. Supplements are just that, they supplement the body. They are not whole nutrients from real food. A lot of dietitians and health experts will say that you can’t get the type of nutrients whole foods offer from a supplement, I agree. Whole healthy food is numero uno.


Some supplement companies aren’t 100% truthful with the ingredients
An article I read revealed that “calorie counts on food labels, for example, can be off by 20% in some cases and still be in compliance with FDA regulations.” FDA stands for Food and Drug Administration.

With that being said, another article says “The FDA is not authorized to review dietary supplement products for safety and effectiveness before they are marketed. The manufacturers and distributors of dietary supplements are responsible for making sure their products are safe BEFORE they go to market.” I wanted to include this to give some background information on the FDA because it seems like they always get a bad rep. However when a supplement contains an ingredient that is new to the market, the FDA must be notified by the supplement companies manufacturers about it. The FDA will review the ingredient for safety, not effectiveness which is something that stuck out to me.

Conclusion
In my personal opinion, I enjoy supplements and believe they surely have their place depending on a couple factors. I wouldn’t solely rely on supplements to get you to your goals but think of them as a helping hand, aiding in recovery and other small task that can make a huge difference.

Whatever you decide to do, supplements or no supplements, I would do some research and talk to someone that has knowledge on supplements, vitamins and nutrition such as a registered dietitian or a doctor. Make sure you check with your physician and ensure you are all good to start any diet plan or taking any supplement.

Thank you for reading todays article, I hope this helps you! If you have any questions, please feel free to reach out to me and I would love to help you out.
-Alex Costa-

Additional resources:
-healthresearchfunding.org
-https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

8 Foods That Can Scientifically Improve Memory

With finals coming up for all of my students out there, studying can get exhausting and tiring. One big thing you can do to help is focus on your health, especially what you’re eating.

I want to give you some foods you can try to throw into your diet to help increase your memory!

#1 Broccoli


Broccoli is known for its health benefits and one of the most popular veggies among the rest. It is high in vitamin K which has been revealed in a couple studies to be linked to an increase in memory. However this study was conducted on 320 conductees that were between 70-85 years old that had no cognitive impairment. I believe it is safe to say if you don’t completely get the memory benefits, it will be very beneficial in other areas of your health!

#2 Pumpkin seeds


I went through very bad anxiety/panic attacks consistently a couple years ago until I read more on the nutrition aspect of the mental health industry. I found that magnesium can help immensely with your brain function which in turn can help with things such as anxiety and depression. I recently found that magnesium can be essential for your memory and learning!

With Pumpkin seeds being high in magnesium, they make a super simple snack to incorporate, especially during finals week!

#3 Spinach


Time to break out the spinach like Pop-Eye. Spinach is very high in vitamin k and in magnesium. Based off of what we have learned so far, that is a good sign. Start throwing in some more salads or throw some spinach in with a meal. This is a food that will help in more ways than one!

#4 Avocados


No surprise, avocados are in most top food list due to numerous health benefits they offer. Avocados are high in vitamin k and folate. These two nutrients combined with the mono-saturated fat content can decrease chances of stroke because it can help reduce the chances of blood clots. Avocados can also help with memory and concentration which is what we like to hear! Hit up my easy guacomole recipe!

#5 Fatty Fish


With the brain being comprised of about 60% of fat (mainly omega -3), it makes sense that this would be a good one to add to the list. If you look closely, most of this list is made up of healthy fats.

A study found that regularly eating fish that was baked or broiled could increase grey matter in the brain. Grey matter holds the nerve cells that make decisions, memories and control your emotions. Some of the best options you can get are salmon, tuna, trout and sardines.

#6 Berries


Berries are something you can throw in with cereal, yogurt, smoothies and shakes or just have as a snack. This makes it super easy to add them in immediately.

A study says that “the berry fruit may exert their effects directly through alterations in cell signaling to improve/increase neuronal communication, calcium buffering, neuroprotective stress shock proteins, plasticity, antioxidant/anti-inflammatory action, stress signaling pathways and inhibition of acetylcholinesterase.

So in other words, berries are high in antioxidants, improve neuron communication in the cell, increases the plasticity, which will help brain cells form new connections promoting learning and memory enhancement. This same study also mentions that more clinical trials need to be done to see the effects of berries on therapeutic agents for brain-related diseases.

A good example of berries to go for regarding this article suggest blueberries, blackberries and strawberries.

#7 Walnuts


Every nut is a powerhouse of nutrients but nothing compares to the walnut on the charts in this study. Walnuts are a great source of ALA (alpha-linolenic acid), the plant form of omega-3 fats. They had a count of 2.5 grams compared to the others such as pecans which was the closest having 0.5 grams, then followed by peanuts, almonds and pistachios which all come in at 0 grams. I have a chart below I used to show you a visual of this.

This graph is being used from bebrainfit.com, they had a great article on this!

There was an interesting study showing that an increase consumption of walnuts showed a significant increase in reaction time, learning, and memory recall compared to those who did not eat them. The study was done with conductees that were the ages of 20-90 years old and they saw an increase all across the board no matter what gender you are or the age. So I would go out and start looking for walnuts for better brain function!

#8 Olive Oil


There is always a lot of controversial conversations surrounding olive oil. “It’s the healthiest thing for you”, “it’s bad news”. Here’s the thing, no matter what in my opinion, we can’t deny how olive oil is better that some other choices out there for you. I have read articles claiming both health benefits and no health benefits. It gets even more confusing when you start reading into studies.

Olive oil is high in vitamin K and E, paired with being a monounsaturated fat, we have a formula for something here that could improve brain performance based off of what we read today so far.

An article I read explains that diets such as the Mediterranean diet higher in olive oil can reduce chances of Alzheimer’s up to 40%. The MIND diet has the ability to reduce the chances of Alzheimer’s more than 50%. If you are a younger adult this may not interest you as much as an older or even mid aged adult. This is still a very important topic because it can decrease chances so it may not be a bad idea to look more into this topic especially if Alzheimer’s runs in your family.

The other benefit I enjoy about olive oil is that it is pretty easy to incorporate into a diet. You can use it for cooking which makes it easy to get more olive oil into your diet. One more remark I would like to add on olive oil is that although I use it in my diet, I try not to overdue it when I use it, as many vitamins out there, too much may be as bad as too little.

In conclusion
I believe that healthy fats can definitely play a role in our brain function as well as other nuts, berries and seeds. There are more things out there, I just researched many articles and studies to see which ones came up the most and why. It is a good idea to eat healthy not only for your future self and body but you should also do so because it can help increase performance mentally as well as physically.

I really value your opinions and feedback so please feel free to leave a comment below or reach out to me and let me know how you liked this article. Would you like to see more like this and on what topics? Thank you again for taking the time to better yourself today. By reading this, I know you take your health seriously, so make sure you keep coming back for more new content on the website. Also follow me on my social media links shown below for even more helpful tips including exercises, workouts, nutrition, increased athletic performance and so much more!

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-Alex Costa-

Disclaimer:
Please check with your physician before using anything on this article. I am not a registered dietitian and although I researched and used scientific studies in a lot of the material here, your health history or medical stand point may need assistance of other foods, vitamins or supplements so check in with your doctor / physician before making any drastic changes in your diet.
Thank you.

Other resources:

-https://www.healthline.com/nutrition/11-brain-foods#section1
-https://www.ncu.edu/blog/best-brain-foods-studying-and-memory-boosts#gref
-https://www.medicalnewstoday.com/articles/324044.php

Pictures from:
-https://www.health.harvard.edu/heart-health/vegetable-of-the-month-broccoli
-https://loveonetoday.com/how-to/pick-buy-fresh-avocados/
-https://bebrainfit.com/brain-foods/
-https://www.tannersfish.com/product/alaskan-king-salmon/
-https://atasteofolive.com/products/novello-di-gradassi
-https://nuts.com/nuts/walnuts/english-in-shell.html
-https://www.nutritionadvance.com/types-of-berries/
-https://www.livescience.com/51324-spinach-nutrition.html
-https://nuts.com/snacks/pumpkinseeds/organic.html