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Do THIS to Improve Brain Health!

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Hello, friends! All the school-aged kids in my family are back in school again, and now it’s time for ME again! I get so busy taking care of everybody else in the fam that I forget to take care of myself, especially when the children are home for the summer. But, now they’re happily (HA!) engaged in learning, Jacqueline is enjoying her interior design job at Haverty’s (see her for all of your furniture needs :)), and I can focus on getting strong!

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Lifting weights is my FAVE way to workout these days. It’s super important for our bodies to lift weights as we age, especially since the aging process causes us to lose muscle mass, and weight training builds muscle mass. Weight lifting is great for the heart too. It really gets the heart pumping and strengthens the cardiovascular system.

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However, something that I thought was a really cool benefit to weight lifting is that it’s great for the brain. Weight lifting= healthy brain?!! It’s not immediately obvious, is it? But it’s absolutely true and I’m going to tell you all about it.

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Get your workout on!

Exercising improves our memory and cognition, and it also helps to prevent dementia as we age. Additionally, strength training has been shown to have a strong impact on brain function and memory, especially working leg muscles. Also, senior citizens who engage in medium to high intensity exercise can slow brain aging by as much as ten years.

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All this is possible because exercise promotes brain health by releasing hormones like brain-derived neurotropic factor (BDNF) from the muscles, which encourage the growth of new brain cells. Neurogenesis is what this process is called. The memory center of the brain is very adaptable and capable of growing new cells throughout our entire lives, even into our 90’s, provided we live a healthy lifestyle.

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Weight training also increases and improves blood flow to the brain. It reduces damaging plaques in the brain, and alters the way these damaging proteins reside inside the brain, thereby slowing the development of Alzheimer’s disease. In addition, it increases production of nerve-protecting compounds, lowers levels of inflammatory cytokines associated with chronic inflammation and obesity, improves development and survival of neurons, and prevents brain shrinkage by preserving both gray and white matter in the frontal, temporal, and parietal cortexes.

Another really super advantage to weight training is that it helps eliminate depression, in many cases more effectively than antidepressants, and purges the body of stress chemicals associated with stress-related depression. Wow, that’s pretty awesome, isn’t it?!!

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So that’s what I have to tell you today, wonderful readers. Get out there and work those weights! It can help decrease depression, improve memory and cognition, slows the development of Alzheimer’s, helps prevent dementia, slows brain aging, and can actually increase our brain cells. That makes it worth my while to weight train! Try it, you’ll like it. It will help you live a life of vitality- with Valerie!

 

 

 

Do this every day for the BEST health!

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Hello my friends! I hope your fall is going well. I’ve got some good but stressful stuff going on around here. We are moving into our forever home this week and I’m exhausted from all the minutiae of moving. It will all be worth it though when we are safely tucked into our new home but now- whew, it’s crazy!

The old days, awww!

The old days, awww!

So this will be a quick post, but it’s still super important because I’m going to tell you a really easy way to live longer (and happier). Are you ready for this? It’s by giving (and receiving) hugs. This is appropriate for me right now because due to the stress of moving I’ve needed lots of hugs. My mama is on her way to me right now, and I’m sure I will get some good ones once she gets here! My significant other will be relieved that he’s off duty for a while.

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Now, you may say, “Are you serious about this? How can a hug help me live longer?” I’m going to tell you all about it right now. First, when we hug someone for 20 seconds oxytocin, known as the love hormone, is released. It gives us that warm, fuzzy feeling inside. it is a neuropeptide, which promotes feelings of devotion, trust and bonding, and lays the biological foundation and structure for connecting to other people.

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Also, hormones released in the body after a hug help your physical health by lowering blood pressure among many other things. Hugs reduce worries and fears, including fear of mortality or dying. Even brief physical touch helps people deal with their concerns.

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Your heart benefits from a hug too. In a study done by the University of North Carolina, Chapel Hill, people who didn’t have anyone to hug had an increased heart rate compared to those who had someone to hug.

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Very old days!

As we age, hugs become even more important because loneliness, particularly as we age, can increase stress and have adverse health effects. Hugging decreases feelings of loneliness.

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Hugs are particularly effective stress relievers. When we hug we reduce the amount of the stress hormone cortisol in our bodies immediately. Hugs also help release tension and send calming messages to our brains.

My babies hugging each other!

My babies hugging each other!

If you’re feeling stressed, hug a baby. It will be good for you as I communicated above, but it will also benefit the baby. An Emory University study in rats found a link between touch and relieving stress, particularly in the early stages of life. The researchers concluded the same applies to humans and their development.

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In conclusion, hugging is good for us in many different ways, for our hearts, blood pressure, and stress levels. Hugs are super for seniors and babies, and everyone in between, so all ages can benefit from hugging. It’s free and easy to do too so why not try to give and receive more hugs? Hugging can help you live a life of vitality- with Valerie!

One Year Anniversary Top Ten Posts!

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Me and my babies 2015!

Me and my babies 2015!

Well, a year goes by so quickly, doesn’t it? I can’t believe it’s been a year since I began writing this blog. I have enjoyed writing it, and have truly loved all of the comments, enthusiasm and encouragement I have received from my readers. I have actually met people during this past year, and when I’ve told them my name they’ve asked me if I write a blog! So the word is definitely getting out about what I do and I appreciate that. In honor of my one year blogiversary, I thought I would write a “best of” post, highlighting the 10 posts I have received the most positive feedback on, and the ones I think are the most reflective of my message. It’s a walk through memory lane for me, and I hope you have gotten something positive from them as well.  My list is displayed “Letterman style” starting with number 10 and working my way to number 1. To read the posts in their entirety, click on the link at the end of each section.

Lift Your Way to Health!

Lift Your Way to Health!

10. “Lift your way to weight loss- and a healthier body!”- This was a post I wrote about the benefits of lifting weights on the body. I am still enjoying my weights and just lifted this morning!

https://vitalvaldecap.com/2015/02/05/lift-your-way-to-weight-loss-and-a-healthier-body/

Do what scares you!

Do what scares you!

9. “Why you MUST do what scares you!”- I really enjoyed writing this one, and had many tell me this was their favorite post I’ve written. I liked it because it was so indicative of positive changes I’ve made over the years, and zip lining was a blast!

https://vitalvaldecap.com/2014/12/09/why-you-must-do-what-scares-you/

My Fitness Pal!

My Fitness Pal!

8. “My Fitness Pal is my fave fitness pal!”- This post is important because it focuses on the importance of journaling what you eat in order to maintain a healthy weight. Journaling is one of the keys to fitness success, and the My Fitness Pal app not only is a food journal, but also keeps track of the calories you expend through exercise, calories eaten, steps taken, nutritional breakdown of foods eaten each day, weight progress, and much more.

https://vitalvaldecap.com/2014/10/15/my-fitness-pal-is-my-fave-fitness-pal/

Grow your own food!

Grow your own food!

7. “Grow your own food!”- This is one of my first posts and discusses my philosophy about the importance of growing your own vegetables and herbs. My vegetables and herbs have been planted already this year and are growing like crazy. I can’t wait to eat a tomato from my own garden again!

https://vitalvaldecap.com/2014/05/27/grow-your-own-food/

Eggs- truly a bonanza of health benefits!

Eggs- truly a bonanza of health benefits!

6. “An EGGceptional protein!”- This post reflects my health philosophy about the importance of eating lean proteins, and eggs are one of my favorites! Eggs are versatile, full of nutrients and delicious- like I said, they’re EGGceptional!

https://vitalvaldecap.com/2014/08/22/an-eggceptional-protein/

DON'T SIT TOO LONG!

DON’T SIT TOO LONG!

5. “Sitting is the new smoking!”- This was a post in which I talked about how bad it is for your health to sit for long periods of time, and alternatives to sitting at work and at home (I guiltily jumped off my chair just now and am standing while composing this post!). It’s a good reminder for all of us!

https://vitalvaldecap.com/2014/09/12/sitting-is-the-new-smoking/

Oh how I love the sun- and it's GOOD for you!

Oh how I love the sun- and it’s GOOD for you!

4. “Here Comes the Sun, and it’s Alright!”- One of my favorites because I believe it imparts critically important information that you won’t get from mainstream media. Many studies support what I’m saying about the sun and it’s role in vitamin D production. Email me if you’d like more in depth information.

https://vitalvaldecap.com/2014/06/09/here-comes-the-sun-and-its-alright/

Sugar is one of the worst things you can eat!

Sugar is one of the worst things you can eat!

3. “Sugar- the new cigarette?!”- This is another post that most closely aligns with the message I’m trying to deliver about how terrible sugar and all non-whole grain carbs. Sugar truly is the new cigarette in terms of devastation to our bodies.

https://vitalvaldecap.com/2014/07/09/sugar-the-new-cigarette/

This is how I eat!

This is how I eat!

2. “Mediterranean “diet” is the way I eat!”- I love this post because it delivers a very important message about not following diets, but adopting a healthy way of eating. That’s the way to get to a healthy weight and stay there. Eating like the people who live along the Mediterranean Sea is known to be a way to long term good health, and is the way I’ve been eating since becoming an adult.

https://vitalvaldecap.com/2014/07/15/mediterranean-diet-is-the-way-i-eat/

It really doesn't!

It really doesn’t!

1. “FAT doesn’t make you fat!”- My favorite post, and the one I’ve gotten the most comments on. Again, it’s a message I feel compelled to deliver because I don’t feel the mainstream media is delivering it. This post discusses carbohydrates and their role in weight gain for the body. I also discuss how fat is really good for you, and essential in the maintenance of good health. This is so critical for my for my readers to know that I’m going to repeat it, FAT DOESN’T MAKE YOU FAT, EXCESSIVE NON WHOLE GRAIN CARBOHYDRATES DO! Read the post for more information.

https://vitalvaldecap.com/2014/09/19/fat-doesnt-make-you-fat/

And that’s my top ten list of posts for my one year anniversary. It has been an honor to provide information for my readers, and I have appreciated all the support and positivity I have received. I also want to give an enormous shout out to my amazing daughters who have helped me with technical issues, proof reading, post ideas, cooking prep, editing, etc, etc, etc. They’ve been my biggest cheerleaders (imagine that!)! Also, thanks to my family and friends who have shared my posts on their Facebook pages, and been so supportive to me and my blog.I hope you’ve read something that helps change your life for the better on this page. I write for this reason. So again thank you from the bottom of my heart for all the love. I return that love to you tenfold which will help you live a life of vitality- with Valerie!

Want To Feel Like a Spring Chicken?!

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Last sunset on our vacation!

Last sunset on our vacation!

Hello friends! It’s been a while, hasn’t it? I took a brief hiatus in order to go on vacation with my family, and I feel rested, renewed, rejuvenated, and ready to share more healthy living tips with you, my wonderful readers!

I love a beautiful, juicy baked chicken. One of my favorite foods on this earth!

I love a beautiful, juicy baked chicken. One of my favorite foods on this earth!

Today’s tip, besides to go on vacation to feel more rested renewed and rejuvenated, is to eat more chicken this spring. Chicken is one of the best non-vegetarian sources of protein out there, one chicken thigh contains 17 grams of the good stuff, which really helps build muscles. Chicken is also rich in phosphorus and calcium which helps our bones to stay strong, and selenium too which is thought to reduce the risk of arthritis. It contains magnesium which help soothe PMS symptoms (yay for us ladies!), is rich in zinc which regulates testosterone levels (yay for you men too), and is full of vitamin B6 which plays an important role in preventing heart attacks.

Chicken THIGHS are the way to go, my friends. Believe me!

Chicken THIGHS are the way to go, my friends. Believe me!

I always use chicken thighs in my cooking because I feel they are more flavorful than chicken breasts, and despite getting a bad rap for being less healthy than chicken breasts, are now thought to be healthier for us than breasts. Chicken breasts are lower in fat than thighs, which is why they were previously thought to be healthier. However as you can read in one of my past blog posts, “Fat doesn’t make you fat”, fat is not what causes us to gain weight, carbs cause that. Therefore, fattier thighs will help you feel more full and SATISFIED. Satiety is one of the keys to weight loss or weight maintenance. Personally, when I eat a chicken breast, I am so turned off by the lack of flavor and fat that I can hardly eat it.  However if that is what you like I’m not going to tell you not to eat it, so eat whatever floats your boat, so to speak. If you do cook with chicken breasts instead of thighs, please cook them with skin and bones on to maintain what little flavor they have. The WORST thing possible  in my humble opinion is a boneless, skinless chicken breast- absolutely no flavor or fat at all.

With that being said, I want to share a recipe for a really yummy chicken dish I made right before I left on vacation. It is easy and quick too, and I hope you’ll enjoy it!

 

All the ingredients combined and baking in the oven!

All the ingredients combined and baking in the oven!

Baked Chicken Thighs with Thin Potato Slices

Chicken:

  • 2 LB chicken thighs
  • 1 TSP salt
  • 1 TSP extra virgin olive oil
  • 3 large Yukon Gold potatoes, peeled and THINLY sliced (1/8 inch or less)
  • 1 cup sliced onions
  • 1 TSP minced garlic

Vinaigrette:

  • 2 TBS red wine vinegar
  • 1 TBS extra virgin olive oil
  • 1-2 TSP Dijon mustard
  • 1 TSP dried herbs de province (thyme, tarragon, rosemary)
  • 1/2 TSP salt
  • 1/2 TSP ground black pepper

Preheat oven to 375, sprinkle chicken thighs with a thick salt like kosher or sea salt. Then, make the vinaigrette by whisking all the ingredients together.

Spread a teaspoon of EVOO in the bottom of a large (9×13) casserole pan. Then cover that with the thinly sliced potatoes. Sprinkle them with salt and pepper. Put the onions over the potatoes, then place the chicken thighs, skin side up if you’re using the ones with skin, on top of the onions. Sprinkle the minced garlic over the chicken, pour the whisked vinaigrette over the top of the chicken, and spread it around a little to make sure all pieces are well coated.

After it comes out of the oven all bubbly and delicious! The smell in the kitchen is to die for!

After it comes out of the oven all bubbly and delicious! The smell in the kitchen is to die for!

Bake uncovered in a 375 degree oven for 50 minutes for bone in skin on thighs, about 30 minutes for boneless skinless thighs. Remove from oven and let rest for 10 minutes before serving to allow the vinaigrette to thicken.

Sorry, I was already digging in before I remembered to take the picture, it was just that good! :)

Sorry, I was already digging in before I remembered to take the picture, it was just that good! 🙂

And that’s it people! My family said it’s one of the best chicken dishes I’ve ever made and I don’t disagree with them. Plus it was easy to make and clean up too. Try it and let me know if you like it! It will help you live a life of vitality- like Valerie!