What I’ve learned since moving to D.C. (some of which should be obvious): 0023

1101.  Some girls will ask total strangers if they want to go to a strip club with them;

1102.  Insulin increases the uptake of glucose into the liver and muscles for storage as a substance called glycogen, and it also helps store excess glucose in fat cells.  Since insulin is a storage hormone and not a mobilizing hormone, it also stops the body from mobilizing and using fat as a fuel source.  Too much insulin stops fat burning;

1103.  A study published in the New England Journal of Medicine shows that one of the strongest associations in the spread of obesity is whom you spend time with.  The study showed that if a subject had a friend who became obese, he had a 57 percent higher chance of becoming obese himself.  That went up to a 171 percent higher chance if both friends identified each other as very close friends.  Friendship was apparently the strongest correlation, and it didn’t matter how far away geographically the friends were.  Distance did not have a notable influence on the results.  Sibling influence was also ranked high, with a 40 percent greater chance of becoming obese if another sibling was obese;

1104.  Our health is heavily influenced by many factors, not the least of which are the role models around us.  Whom you spend time with matters to the health of your brain and your body;

1105.  Researchers from China found that when people drank two to three cups of green tea per day, their DNA actually looked younger than that of those who did not.  Interestingly, the DNA of people who took multiple vitamins also looked younger;

1106.  You can visit the various embassies, during Passport D.C., throughout the month of May;

1107.  What makes a sweet tight pussy?  The answer is: One ounce of pineapple juice, a ½ ounce of Midori melon liqueur, a ½ ounce of peach schnapps and a ½ ounce of 7Up . . . shaken and strained into a shot glass;

1108.  They give shots (and some drinks) bizarre names so people say ridiculous things;

1109.  In a new twenty-year study on primates, researchers from the University of Wisconsin–Madison found that a nutritious but calorie-reduced diet blunts aging and significantly delays the onset of age-related disorders such as cancer, diabetes, cardiovascular disease, and brain deterioration.  During the two decades of the study, half of the animals that were permitted to eat freely have survived, while 80 percent of the rhesus monkeys given the same foods, but with 30 percent fewer calories, are still alive.  The restricted diet leads to longer life span and improved quality of life in old age.  The incidence of cancerous tumors and cardiovascular disease in animals on a restricted diet was less than half that seen in animals permitted to eat freely.  Amazingly, while diabetes is common in monkeys that can eat all the food they want, it has yet to be observed in any animal on a restricted diet.  In addition, the brain health of animals on a restricted diet was also better.  In particular, the regions of the brain responsible for motor control and executive functions, such as working memory and problem solving, seem to be better preserved in animals that consume fewer calories;

1110.  Restricting calories triggers certain mechanisms in the body to increase the production of nerve-growth factors, which are beneficial to the brain;

1111.  A recent study in the New England Journal of Medicine conducted by the Harvard School of Public Health and Brigham and Women’s Hospital found that calorie reduction–regarding of the percentage of fats, carbohydrates, or proteins in a diet–is what leads to weight loss.  Regardless of the amount of fat, carbohydrates, or protein in their particular diet, the participants reported experiencing similar feelings of hunger and satiety.  This study reinforces the concept that calorie restriction is essential if you want to lose extra pounds;

1112.  Decreasing calories doesn’t mean sacrificing flavor.  Cook with brain-healthy herbs and spices to enhance the flavor of your food and boost your brain.  Turmeric, found in curry, contains a chemical that has been shown to decrease the plaques in the brain thought to be responsible for Alzheimer’s disease.  A number of studies have found that saffron extract is helpful in treating mild to moderate depression.  Sage has A-level–the highest level possible–scientific evidence for memory enhancement.  Cinnamon has been shown to enhance memory and focus and may aid in the prevention of Alzheimer’s disease.  Plus, cinnamon helps regulate blood sugar levels;

1113.  Restricting calories does not mean starving yourself.  Extremely low calorie intake is associated with a lack of nutrients, which can deprive your brain and body of the fuel they need for optimal performance;

1114.  Many myths and misconceptions surrounding dietary fat have led many of us to fear that eating any kind of fat is bad for our health and will make us fat.  In fact, we all need some fat in our diets.  Our brains need fat, too.  Sixty percent of the solid weight of your brain is fat.  The hundred billion nerve cells in your brain need essentially fatty acids to function;

1115.  Really low cholesterol levels have been associated with depression and violence, and sometimes even homicide and suicide;

1116.  After eating a fatty diet for just then days, rats showed short-term memory loss and less energy to exercise.  The researchers compared the performance of the rats on a high-fat diet (55 percent of calories as fat) with rats on a low-fat diet (7.5 percent of calories as fat).  In the rats with the high-fat diet, their muscles worked less efficiently, which lowered their energy levels, caused their hearts to work harder during exercise, and caused their hearts to increase in size.  The rats eating high-fat foods also took longer to make their way through a maze and made more mistakes than the rats eating low-fat foods;

1117.  One animal study that appeared in the Journal of Clinical Investigation found that eating high-fat foods, such as milk shakes or burgers, caused the brain to release messages to the body telling it to ignore the feelings of fullness that typically make you stop eating.  In this particular study, the brain switched off the fullness signal for up to three days and led to overeating.  A similar trial found that high-fat, high-sugar diets alter brain receptors in an area of the brain that regulates food intake.  Overconsumption of fat-laden, sugar-filled foods increased the levels of opioid receptors, which are lined to feelings of pleasure and euphoria;

1118.  The worst fats on the planet are referred to as Frankenfats.  These manmade fats have been chemically altered by adding hydrogen and are more harmful than natural fats.  On food labels, you will find these fats listed in the ingredients as “partially hydrogenated” oils and amounts listed as “trans fats;”

1119.  Unsaturated fats are good for your health and can actually lower cholesterol.  There are two basic types of good fats: monounsaturated fats and polyunsaturated fats.  Foods high in monounsaturated fats include avocados, olive oil, canola oil, peanut oil, and nuts (such as almonds, cashews, and pistachios).  Foods high in polyunsaturated fats include safflower oil, corn oil, and some fish;

1120.  The polyunsaturated fats found in salmon and mackerel and the monounsaturated fats found in canola oil and soybean oil are high in essential fatty acids (EFAs), called omega-3 fatty acids.  Research has found that omega-3 fatty acid levels tend to be low in people with ADD, depression, and Alzheimer’s disease; low in those who have trouble thinking; and low in those who attempt suicide;

1121.  Even though your body needs EFAs, it can’t produce them itself, so you must get them through the foods you eat.  EFAs tend to be scarce in many of the processed foods and fast-food meals we eat on a regular basis.  Eat one or two servings of fish per week, particularly fish such as salmon, which is high in omega-3 fatty acids.  Much of the salmon served in restaurants and sold in supermarkets is farm-raised and contains less of the important EFAs than salmon caught in the wild.  For the highest amounts of omega-3 fatty acids, opt for wild salmon rather than farm raised;

1122.  Adults should take 2,000 to 4,000 mg of high-quality fish oil a day (500 to 2,000 mg a day for children);

1123.  There are two basic types of carbs: complex and simple.  Complex carbs, which include fruits, vegetables, beans, legumes, and whole grains, get a thumbs-up.  These foods take longer to digest and are loaded with vitamins, minerals, and fiber that promote good brain and body health.  The carbs to avoid are the simple carbs, such as table sugar, pastries, candy, sodas, fruit juices, doughnuts, white bread, pasta, and white rice.  Simple carbs are digested quickly, provide little or no nutritional value, and may promote disease and weight gain;

1124.  “Pinot gris” is the French name for “Pinot grigio;”

1125.  The color of wine comes from the (grape) skins, not the juice;

1126.  Hard cider and gingerbread coffee syrup . . . not a good combination;

1127.  Low-glycemic carbs cause only small fluctuations in blood sugar levels, which helps you maintain energy throughout the day.  High-glycemic carbs cause blood sugar levels to spike then crash.  This roller-coaster effect gives you an initial boost of energy, but then leaves you feeling sluggish and slow.  The key to good brain health is to make sure the majority of the carbs you consume are low-glycemic;

1128.  Eating low-glycemic carbs that contain a lot of fiber is even better for your brain.  Dietary fiber promotes health and can lower cholesterol, which promotes good blood flow.  Good sources of high-fiber foods include vegetables, fruits, whole grains, and beans and legumes.  When choosing fruits and vegetables, it is best to go for non-starchy vegetables and low-sugar fruits–think broccoli rather than potatoes, and blueberries instead of pineapple;

1129.  Bread, especially white bread made from bleached and processed flour, spikes your blood sugar and boosts the natural feel-good neurotransmitter serotonin in the brain.  Serotonin helps you feel happier and less anxious.  The bread or simple carbohydrate to start a meal helps you feel better, but also more impulsive when the dessert tray comes by later on.  Hold the bread, wait for your meal, and you will be happier with the end result;

1130.  Artificial sweeteners, like aspartame in diet sodas, may be associated with arthritis, gastrointestinal problems, headaches, memory problems, neurological problems, and a myriad of other maladies;

1131.  One of the significant problems with artificial sweeteners is that they may increase sugar cravings.  The empty calories prime the brain’s appetite centers to expect something good, and when nothing comes, it wants more.  Artificial sweeteners also desensitize your taste buds, and even naturally sweet things, such as a regular portion of sugar, are not enough to satisfy you;

1132.  When you dump the artificial sweeteners, your taste buds will adapt back to normal within a few weeks;

1133.  The natural sweetener, stevia, which has been reported to have anti-inflammatory and blood pressure–lowering properties, has not been associated with negative health effects.  Xylitol and agave are other natural sweeteners.  With any of them, use sparingly, and you will be better off in the long run;

1134.  If your caffeine intake is limited to one or two normal-size cups of coffee or two or three cups of tea a day, it probably is not a problem.  But any more than that can cause problems (i.e., restricts blood flow to the brain; dehydrates the brain; interferes with sleep; can be addictive in high amounts; can accelerate heart rate and raise blood pressure; can give you the jitters; increase muscle tension; can cause an upset stomach; can elevate inflammatory markers; and can interfere with fertility);

1135.  Coffee has been shown to decrease the plaques that cause Alzheimer’s disease, lower the risk for Parkinson’s disease, and lower the risk of colon cancer and diabetes.  It may be other substances in the coffee, not just the caffeine, that are actually helpful.  A Harvard University study found that those drinking decaf coffee also showed a reduced diabetes risk, though it was half as much as drinking caffeinated coffee;

1136.  Foods that contain high amounts of antioxidants help your body and brain stay young.  Several studies have found that eating foods rich in antioxidants, which include many fruits and vegetables, significantly reduces the risk of developing cognitive impairment.  Antioxidants neutralize the production of free radicals in the body.  The body produces free radicals every time a cell converts oxygen into energy.  When produced in normal amounts, free radicals help rid the body of harmful toxins, thus keeping it healthy.  When produced in toxic amounts, free radicals damage the body’s cellular machinery, resulting in cell death and tissue damage;

1137.  Blueberries are very high in antioxidants.  In laboratory studies, rats that ate blueberries showed a better ability to learn new motor skills and gained protection against strokes.  In one study, rats that ate a diet rich in blueberries lost abdominal fat, lowered cholesterol, and improved glucose levels.  Similar studies showed that rats that consumed strawberries and spinach also gained significant protection;

1138.  It is a good idea to include lean protein at each meal to balance blood sugar levels.  Adding lean protein to snacks and meals slows the fast absorption of simple carbs and helps prevent the brain fog that typically follows consumption of sugary snacks;

1139.  Sodium and potassium are electrolytes that are involved in a variety of bodily functions.  When they are out of balance, with much higher sodium levels and lower potassium levels, they can lead to weight gain, hypertension, insulin resistance, and a depressed immune system;

1140.  A recent study found that eating twice as much potassium as sodium can cut in half the risk of dying from heart disease;

1141.  Foods high in potassium include bananas, spinach, honeydew melon, kiwi, lima beans, oranges, tomatoes, and all meats;

1142.  Dietary guidelines currently recommend getting at least 4,700 mg a day of potassium and no more than 2,300 mg a day of sodium (about one teaspoon of salt);

1143.  Going too long without eating can wreak havoc on your brain function and make your blood sugar levels drop too low.  Low blood sugar levels are associated with poor impulse control and irritability.  It can also cause emotional stress;

1144.  Eating approximately every three to four hours throughout the day can help balance your blood sugar.  Opt for low-calorie foods (i.e., dried fruits without any added sugar or preservatives, and fresh raw vegetables) and include a balance of protein (i.e., nuts), complex carbs, and good fats, if possible;

1145.  Aerobic activity that gets the heart rate up for extended periods of time boosts brain-derived neurotrophic factor, a chemical that plays a role in neurogenesis, or the growth of new brain cells.  Research studies on laboratory rats show that exercise generates new brain cells in the temporal lobes (involved in memory) and the prefrontal cortex (involved in planning and judgment).  These new cells survive for about four weeks, then die off unless they are stimulated.  If you stimulate these new neurons through mental or social interaction, they connect to other neurons and enhance learning.  This indicates that it is necessary to exercise consistently to encourage continual new cell growth in the brain.  It also explains why people who work out at the gym and then go to the library are smarter than people who only work out at the gym;

1146.  No matter how old you are, exercise increases your memory, your ability to think clearly, and your ability to plan;

1147.  In 2005, the California Department of Education released a study that compared the relationship between physical fitness and academic achievement.  The study revealed that students in the fifth, seventh, and ninth grades with the highest fitness levels also scored highest on standardized reading and math tests.  On the other end of the scale, the students in these grades who were the least physically fit had the lowest academic test scores;

1148.  For optimal academic performance, school-age children should participate daily in one hour or more of moderate to vigorous exercise that includes a variety of physical activities;

1149.  Another study, published in Brain Research, found that physically fit thirteen- and fourteen-year-olds showed significantly greater cognitive processing ability than their couch-potato peers;

1150.  Getting your body moving also protects the short-term memory structures in the temporal lobes (hippocampus) from high-stress conditions.  Stress causes the adrenal glands to produce excessive amounts of the hormone cortisol, which has been found to kill cells in the hippocampus and impair memory.  In fact, people with Alzheimer’s disease have higher cortisol levels than do normal aging people;