| The completion of morning rituals leads us to the | | | | brain and memory power and you will be recharged |
| breakfast arena and consumption of the same ignites | | | | for the next day.o Physical exercise: |
| and invigorates our physical and mental energies to | | | | You must ensure to engage yourself in any type of |
| start the day with a prepossessing countenance. | | | | physical exercise for at least a period of 30 minutes |
| Breakfast is the central system of food because our | | | | in the morning or evening. Anyone of the exercises, |
| health is confronted with various physical and mental | | | | namely walking, jogging, running, jumping, cycling, |
| activities and to neutralize the consequence, the | | | | swimming, etc. will serve the purpose of physical |
| proper attention towards breakfast and other food | | | | fitness. This fitness will also have a direct bearing on |
| habit is inevitable and intake must fulfill the required | | | | mental health. And, when the same is further |
| caloric value. A fueling breakfast helps us to incite | | | | complemented by proper food intake, then the well |
| high energy level with a cascading effect on memory | | | | groomed mental health will increase the memory |
| power. It is a proven fact that memory power is the | | | | power. |
| cognitive activity of recalling information that you | | | | Apart from the above, another exercise which is a |
| have learned or experienced in the immediate past in | | | | combination of free hand and "Pranayam" can be |
| your professional or social life. The cognitive power is | | | | tried out for 30 minutes on daily basis. By stretching |
| derived from cognitive science and we can use | | | | your organs namely hands, legs, etc., you would be |
| mental power to know it better. | | | | able to flex the joints and tone the muscles. Blood |
| Now, the one component which is "learning system" | | | | circulation gets intensified. Then, do the "Pranayam" |
| is related to mental energy which is very much | | | | which includes "Kapal Bhati", "Anulom-vilom" and |
| interrelated with proper intake of food, exercise for | | | | "Bhastrika". These are basically breathing exercises. All |
| at least 30 minutes a day and sleep. Further, the | | | | these are intended to set right the breathing rhythm, |
| food intake must focus on balanced calories, fueling | | | | because most of us inhale/exhale in an unsystematic |
| and more importantly low fat breakfast. You may | | | | and improper way which ultimately invites health |
| skip the dinner, put less concentration on lunch but | | | | complications. When you learn proper breathing |
| breakfast must be honored by way of eating | | | | techniques, your bodily system will be full of vigor. |
| religiously. This breakfast is the backbone and spinal | | | | Suggestions for fueling breakfast:o Boiled egg salad |
| cord of all the foods, normally we consume | | | | on a whole wheat toast garnished with a sliced |
| throughout the day, to make ourselves fit and | | | | tomato plus a glass of low fat milk.o Two/three |
| energetic. | | | | whole wheat chapattis plus a small bowl of steamed |
| Memory power is induced by nourishing and | | | | sprouts with a glass of low fat milk.o Wholegrain |
| consumption of a measured calorie breakfast. | | | | cereal or muesli with low fat milk, two boiled eggs |
| Learning system depends on memory power. If you | | | | and a glass of fresh orange juice.o A bowl of oats |
| possess high memory power, your learning curve will | | | | porridge with sultanas / dates and a cup of moong |
| doubtlessly increase. | | | | sprout.o Whole wheat toast plus one sliced banana |
| Neural network is the model that is based on human | | | | and a cup of low fat yogurt.o Two moong-chana |
| brain. Neural network helps us in self learning and | | | | pulse cheelas with yogurt and coriander chutney. |
| adapting to changes. Now, if you analyze this neural | | | | Fruits are invariably to be consumed depend on your |
| network, you will realize that the central processing | | | | choice and liking for the types of the fruits. |
| unit is human brain. And, if this CPU is energized and | | | | Out of above six types of fueling breakfasts, the |
| able to process accurately and efficiently, then no | | | | last one is not predominantly used though it is having |
| doubt, the memory power increases; the only thing is | | | | tremendous nutritious values. The recipe of the same |
| that the intake of food must be balanced, | | | | is furnished below: |
| well-measured and nutritional. | | | | Ingredients: |
| The following food must be eaten during the | | | | Moong dal - 100 gms. |
| breakfast and the same will enable your body and | | | | Channa dal - 100 gms. |
| brain to be more alert, make you full of vigor and | | | | Onion in chopped condition - ½ cup |
| also allow you to concentrate, be calmer and have | | | | Tomatoes in cube form - 2 cups |
| greater retaining ability. | | | | Cilantro chopped and fine - 2 tablespoons |
| One small size each of bitter-gourd, cucumber, | | | | Green chilies cut and fine - 1 to 2 |
| tomato is to be soaked in warm water to make the | | | | Salt - 1 tablespoon or as per taste |
| same as total hygienic. All these vegetables are then | | | | Method of preparation: |
| chopped and to be consumed without salt and lemon. | | | | Both moong and channa pulse are to be washed in |
| This salad will definitely reduce blood sugar / type-2 | | | | running water for 2/3 times and thereafter to be |
| diabetes. If this can be taken regularly and | | | | soaked for 3 hours. Then, it is to be ground to a |
| throughout the life, then it is guaranteed that | | | | smooth batter using the water they were soaked in. |
| diabetes cannot affect you at all. Further, if nagging | | | | You can grind the mixture and refrigerate the |
| joint pain annoys you, then this salad is to be | | | | previous night itself. Stir the remaining ingredients into |
| garnished with 3 or 4 seeds of walnuts. | | | | the batter. Heat a griddle on the oven. Vegetable oil |
| This salad is to be consumed on empty stomach. | | | | is to be sprayed. Now, take a ladle of batter, pour |
| People who are accustomed to drink bed tea have | | | | and spread gently on the griddle. Cover and allow |
| to first get rid of this habit before they start | | | | cooking for 30 seconds until the bubbles start |
| consuming this salad. This is not a luscious food and | | | | emanating and at the same time, the lower side |
| so quantity intake can be reduced as against the one | | | | begins to become golden brown. Turn over with a |
| informed above. If you are not able to digest the | | | | spatula and allow for cooking for another 30 to 40 |
| salad in raw condition, you may opt for a half cup of | | | | seconds until cooked thoroughly. Slide them into a |
| juice made of these three vegetables. Still, if you are | | | | plate. This item must be served with mint/coriander |
| not comfortable with bitter taste, you may at least | | | | chutney and it is to be accompanied with yogurt or a |
| start the breakfast with one small piece of a boiled | | | | glass of milk. |
| bitter-gourd. | | | | The nourishing and fueling breakfast is must to |
| After consuming this salad which is must, you can | | | | maintain salubrity. People who are averse to the |
| make a breakfast based on the various varieties | | | | dietary habit of breakfast and only depend on tea |
| given below.o Wholegrain carbohydrate: | | | | and cookies as breakfast; they should not no longer |
| As stated above, if memory power is to be | | | | carry around that rucksack of guilt and sink into the |
| sharpened, then blood sugar level must be very | | | | slough of indolence for continuous indisposition. |
| steady. So, say strictly "NO" to sugary cereal and | | | | While concluding this article, my recommendation is as |
| white bread. In stead of that, harp for wholegrain | | | | follows: |
| cereals. It contains B vitamin and very specifically B1 | | | | Parents must advise their children to follow the habit |
| and along with blood sugar, it produces acetylcholine. | | | | of consuming bitter-gourd salad on regular basis, and |
| This acetylcholine increases the memory power | | | | that too, from the adolescent stage. If they are able |
| because it is nothing but the memory boosting brain | | | | to digest this salad as a prior to breakfast menu, |
| chemical.o Sufficient intake of proteins: | | | | health related problem will not affect them. |
| You may opt for a glass of low fat milk which | | | | Evidence of success: |
| provides an excellent protein. This again adds power | | | | Why do I assert guarantee for the above fueling |
| to concentration. The more you are able to | | | | breakfast? Because, I opine the same is essential to |
| concentrate, the more your memory power gets | | | | maintain a good health. In the end of the year 2003, |
| sharpened. The proteins can also be found from a | | | | I was suffering from colossal health problem mainly |
| bowl of sprouts or boiled / scrambled eggs.o Magic | | | | related to severe pulmonary infection. I was |
| power of fruit: | | | | profusely bleeding from mouth. Doctors at my place |
| Fruits are the high ranking foods which supports the | | | | conducted what not tests, but failed to diagnose the |
| bodily system with varieties of vitamins. The natural | | | | real reason, only putting me under high medication. I |
| sugars existing in the fruits make your neural cells | | | | was glum, and most of the time was felt energy less |
| super charged. You may like to have a ripe banana or | | | | and languid. This scenario was continued up to the |
| a plate full of papaya or even a glass of orange / | | | | end of August-2006. In between, I was kissed with |
| apple / pineapple juice. These juices act as a | | | | beloved disease of type 2 diabetes. You could easily |
| stimulant to wash down the breakfast.o Some fat | | | | imagine my mental condition prevailing then. |
| intake: | | | | Somehow, out of fear of my life, I determined with |
| Omega-3s (the quality fats) are also very important | | | | shear grit to set right my health, and after lot of |
| for maintaining a good health. These carry essential | | | | deliberations with various medical practitioners and |
| fatty acids. This acid energizes your Intelligence | | | | with the help of my own studies and perception, I |
| Quotient (IQ) level and increases the memory power. | | | | changed my pattern of life to the formula indicated in |
| Please make a practice of munching of nuts like | | | | this article, and today, I am hale and hearty without |
| walnuts, almonds seeds like flax seeds. These nuts | | | | the help of any medicine except the moderate doze |
| can be taken with bitter-gourd salad or it can be | | | | of one tablet of 25 mg for diabetes. I am also pretty |
| taken in between the breakfast with a quantity of 3 | | | | sure that I will not need any medicine after a period |
| to 4 seeds.o Water, of course: | | | | of 6-8 months because fasting blood sugar level is |
| Please reach for a fruit juice, plain water, milk, anti | | | | almost normal at 114 to 115 mg/dl. |
| oxidant rich green tea. It is better to avoid coffee. | | | | So, the quintessence of a quintessential healthy |
| Though coffee acts as a stimulant to make you | | | | person is based on following formula. |
| awake, if you are sleepy but overdosing of it, may | | | | Physical health + memory power = Two glass of |
| make you little bit nervous because of its over | | | | water immediately after wake up |
| stimulant power. The consumption of water of 4 to | | | | + Bitter gourd salad |
| 5 liters per day including around 250 to 300 ml. before | | | | + fueling breakfast |
| 10 minutes of breakfast is a must. A glass of fruit | | | | + Adequate lunch not sumptuous |
| juice or milk can be substituted by a cup of green | | | | + Tea or coffee with light snacks |
| tea, if you are tea lover. But intake of coffee must | | | | + Moderate dinner |
| be avoided preferably during the time of the | | | | + Exercise for 30 minutes per day preferably |
| breakfast and can be taken during the course of the | | | | "Pranayam" and exercise of stretching your organs |
| day, limiting to only 2/3 cups.o Proper sleep: | | | | namely hands, legs. |
| Adequate and proper sleep of at least 6 hours must | | | | + Sound sleep for minimum 6 hours daily. |
| be maintained without fail. This will rejuvenate your | | | | |