11/7: Day 25 of 30

Written by josequan. Posted in Uncategorized


GetFitCNMI’s apologies for the mix up of “days” for the Paleo Challenge. It is currently Day 25 of 30. That means 5 more days until the challenge is over. Several things to think about after the challenge…

Option A: The 30 day challenge is up, now its time for me to pig out on whatever i want!!
Option B: The 30 day challenge is up, no more 30 day straight Paleo, however I will maintain the Paleo challenge at my own pace….

Everyone see the difference between Option A & Option B? Although the paleo challenge may be over, however you now know how to eat! Instead of ditching the diet completely, you can pin-point the RIGHT things to eat before you work out so that when it comes to 6am, 12pm, 5pm, 6pm, or 7pm class, you wont be suffering so much. You could also do 80% paleo where Monday-Saturday/Monday-Friday, you are eating paleo. Then on the weekends, you can designate a specific “cheat meal or cheat day” where you can consume what your taste buds desire. In the end, the choice is up to you. However, to achieve greater levels of health/fitness/lifestyle, a proper diet will be required 🙂



400m Run
12 Knees 2 Elbows

Rest 90 Seconds…

*Repeat for a total of 5 rounds.


The Best Brain Food In The World:

The brain has many nutritional requirements to perform its roles. In terms of energy, the brain needs glucose, which is easily metabolized from carbohydrates. In terms of protection, the brain needs various vitamins and antioxidants. In terms of performance, still other vitamins and fatty acids are required. The best brain foods contain many of these important nutrients in an easily digestible form.

Whole-grain Breads

Cooked and ground whole grains, such as wheat, oatmeal, barley and millet, are healthy carbohydrates that can be digested quickly to yield glucose sugar. A convenient way to consume whole grains is as baked breads, although crackers and cereals can be just as nutritious. According to “Advanced Nutrition and Human Metabolism,” glucose is the main fuel for the brain, and at least 100 g of carbohydrates need to be eaten daily to provide enough glucose to power brain functions. Whole grains are also good sources of B vitamins, selenium and soluble fiber. Soluble fiber can regulate blood cholesterol levels, which reduce the risks of cardiovascular diseases and brain injury, such as stroke.


Fatty Fish

Fatty fish — such as salmon, mackerel, tuna, herring and sardines — are not only rich sources of protein, B vitamins and calcium, but also essential fatty acids. Perhaps the most important fats are omega-3 fatty acids, which are essential for brain and nervous system function. According to “Biochemical, Physiological and Molecular Aspects of Human Nutrition,” omega-3 fatty acids are required for myelin synthesis; myelin is the protective sheath around nerves that allows for speedy flow of brain impulses. Further, omega-3 fatty acids play crucial roles in behavior and cognition; deficiencies have been associated with depression, dyslexia and attention-deficit disorders.

Antioxidant-rich Berries

Blueberries are especially rich in antioxidants, which act to protect blood vessels and the brain from the oxidative stress created by free radicals. One of the antioxidants is vitamin E, which can combat age-related loss of cognitive abilities. A study published in a 2005 edition of “Nutritional Neuroscience” found that diets rich in blueberries significantly improved the learning capacity, memory and motor skills of aging rats. Further, the anthocyanins in blueberries were found to promote new neuron growth in the amygdale region of the brain.

Nuts and Seeds

Many nuts and seeds are good sources of protein, minerals, vitamin E, omega-6 fatty acids and some essential amino acids. As an example, pumpkin and sesame seeds are both rich in tyrosine, the amino acid required for dopamine synthesis. Dopamine is a neurotransmitter that regulates mood and coordinates movement. Many nuts and seeds are good sources of B vitamins. According to “Vitamins: Fundamental Aspects in Nutrition and Health,” vitamin B-6 is needed to produce dopamine and serotonin, which are both essential for communication between neurons. Folic acid is needed by the brain to maintain memory and concentration. Vitamin B-12 is associated with higher brain functions, and its deficiency leads to symptoms very similar to Alzheimer’s disease. Examples of particularly healthy nuts and seeds include walnuts, almonds, cashews, hazelnuts, flaxseeds and sunflower seeds.

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