Feed Your Brain and Be Happy

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					TROG ASSOCIATES LTD


 Feed Your Brain
   and Be Happy
                           Eric Sutherland




                                                  2010




      © 2010 Eric Sutherland T/A Trog Associates Ltd
      ISBN: 978-1-906440-02-2
   SUITE 243, SOUTH CROYDON, CR2 6TP
           Feed your Brain and be Happy


© 2007 – 2010 by Eric Sutherland
T / A Trog Associates Ltd
ISBN: 978-1-906440-02-2

Published by Eric Sutherland T / A Trog Associates Ltd
and distributed World Wide by Lulu Press Inc.:
http://www.lulu.com

The intent of the Author is only to offer information of
a general nature to help you gain the knowledge about
making choices on how to feed your Brain and be
Happy. In the event you use any of the information in
this book for yourself, which is your constitutional
right, the Author and Publisher assume no
responsibility for your actions.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             2 of 51
           Feed your Brain and be Happy



                    Introduction
         This book will cover the crucial role of food in
brain health.

         The importance of optimal vitamin, mineral and
herbal nutrient supplements for proper brain functioning,
how mental exercises can improve memory and learning
ability.

         Also explore how physical exercises can affect the
brain, and the best ways to give your brain a rest while
boosting overall brain functioning.

         If you are under stress at work or at home, if you
have a lot of information that you need to take in, learn and
remember on a regular basis, or if you just want to protect
your current brain functionality from decreasing.

        When I first heard about memory improvement
techniques, I was sceptical, just like you might be now.

         Then I tried a few exercises out, and here’s what I
found: some memory improvement techniques work for
simple things, like memorizing lists, but others can
completely change the way your brain functions,
making it effortless for you to access knowledge you’ve
learned, anytime, anywhere!

         For the next 2 years, I researched the field of
memory improvement, everything from modern scientific
research and the military intelligence field to the ancient
wisdom of India.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              3 of 51
            Feed your Brain and be Happy


          Until I came up with the most effective techniques
available, imagine my shock when I discovered the CIA
has been keeping this knowledge secret for years because
it’s so powerful!

         Now, using these techniques, I’m thinking
sharper, clearer, and better than ever before, and best of all,
my memory has vastly improved!

          My focus is sharper, I’m more intuitive and
creative, and my entire brain has become enlivened. And
now, I want to share this gift with you. Its an exciting
opportunity!

                         So read on!




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             4 of 51
              Feed your Brain and be Happy

Table of Contents
  Introduction ..................................................... 3
  Status ............................................................... 7
  Exercise ......................................................... 11
  Diet ................................................................ 12
You are what you eat ........................................ 14
  Nutrition ........................................................ 15
  How to get your B’s ...................................... 17
  Antioxidants .................................................. 18
  Magnesium, Iron and Zinc ............................ 21
  Mind Workouts ............................................. 23
  Fats ................................................................ 24
  Ghee .............................................................. 26
  Herbal Brain Boosters ................................... 27
  Gotu Kola ...................................................... 27
  Ginkgo Biloba ............................................... 28
  Chinese Club Moss ....................................... 30
  Periwinkle ..................................................... 30
  Bacopa........................................................... 31
  WOW ............................................................ 31
  Other Supplements ........................................ 32
     Acetyi-L-carnitine ..................................... 32
     L-Glutamine .............................................. 35
     Lecithin ..................................................... 35
     GABA ....................................................... 35
  Exercise to oxygenate the Brain ................... 36
  Yoga .............................................................. 37
  Get Enough Sleep ......................................... 39
  Meditation Benefits ....................................... 42
  Ayurveda ....................................................... 44
  Ayurveda recommends ................................. 46
  You’re on Your Way .................................... 48
© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              5 of 51
        Feed your Brain and be Happy




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             6 of 51
           Feed your Brain and be Happy



                         Status

       Psychologists theorise that most people
only use about 10% of their entire brain potential.
What a waste!
Albert Einstien, who was considered a genius of his time,
estimated that he only used about 15% of his intelligence.

With numbers like these, its no wonder humanity is riddled
with problems.

          Can you imagine what the world would be like if
most of the population were using just a little bit more
intelligence?

        Just imagine how different your life would be if
you had access to your full mental potential.

         Fortunately, modern science is unearthing natural
solutions to help us to use more of our mental potential:

                 to improve capacity;
                 decide faster;
                 increase mind-body co-ordination;
                 happiness and energy levels in daily life.

          The human brain is made up of 100 million nerve
cells called “neurons”, which can hold more information
than all the books that have ever been published.

         That’s a lot of facts! However, if we don’t nurture
and care for our brains properly, we can expect decreased
cognitive functioning with age.


© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              7 of 51
           Feed your Brain and be Happy


        With just a little extra awareness of what you are:

                eating;
                some supplementation;
                proper rest;
                enough exercise.

         You can assure yourself optimal cognitive
functioning, to the end of your days.

        If you are:

                under stress at work or at home;
                if you have a lot of information that you
                 need to take in;
                learn and remember on a regular basis;
                if you just want to protect your current
                 brain functionality from decreasing.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             8 of 51
            Feed your Brain and be Happy


         It is indisputable fact that our brains need high
quality protein to function optimally and this is especially
true with growing children.

         One of the easiest and most important ways to
nurture the brain, is to start the day with a high protein
breakfast.

         Children who eat breakfast have been shown to
get higher grades and are:

                 less likely to be described as depressed;
                 worried;
                 fidgety or irritable by parents and
                  teachers;
                 they also think faster and more clearly;
                 concentrate better and suffer less fatigue.

         A shot of early morning protein in the form of
toast with nut butter, or some cooked eggs, will help
children get the nutrients they need to succeed in school.

          Whatever, your age, clearly, you’ll benefit from
fuelling up before you start your day. If you start your day
without eating breakfast, you’re like a car running with a
low tank of gas.

         And how better to start your day than, with a shot
of protein. Protein is found in:

                 meat;
                 fish;
                 milk;
                 cheese.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              9 of 51
            Feed your Brain and be Happy


          It provides the building blocks for most of the
body’s:
                  tissues;
                  nerves;
                  internal organs;
                  brain;
                  heart.

         Proteins are used to make neurotransmitters and
are essential to improve mental performance.

          For a brain boosting breakfast:

                      try spreading nut butter on
                       multigrain toast or crackers;
                      whip up some eggs any way you
                       enjoy eating them;
                      Grab a generous handful of protein
                       rich nuts and seeds;
                      munch them with dried fruit or
                       yogurt.

         With the evolution of protein powders it’s also
easy to make flavoursome and nutritious blender
smoothies.

          Using low allergy powder or smoothie mix made
from:
                  rice or soy powder;
                  some fresh or frozen fruit;
                  nut butters;
                  green vegetable powders.

          Whipping up a smoothie takes just a few seconds,
but it can make for a satisfying and brain boosting
foundation on which to build a successful day.

© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             10 of 51
           Feed your Brain and be Happy




                       Exercise
          Eating healthy foods will help you build strong
bones and muscles, but you have to exercise your body and
give it enough rest to holistically address the needs of your
bones and muscles.

          In the same way, your brain not only needs good
nutrition to work. It also needs adequate rest and activity.
As mentioned earlier, your brain needs a holistic system of
care.

          Did you know that your brain needs regular
“exercise” to stay in shape? It is a fact. Modern
Neuroscience has shown that as we stimulate different
areas of the brain, we are creating billions of new neural
pathways and using our brain’s innate potential.

         In fact, the more we stimulate our brain, the more
dendrites grow, opening new channels for information to
flow into our minds.

         In the following chapters, you will learn exercises
to stimulate all areas of the brain, both left and right
hemispheres, helping to keep your mind sharp, clear and
youthful.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              11 of 51
           Feed your Brain and be Happy



                           Diet

         A diet geared towards improving brain functions
should include:

                whole grains;
                legumes;
                wheat germ;
                beans;
                peas;
                nuts;
                soybeans;
                fish;
                brewer’s yeast;
                millet;
                cereal;
                brown rice;
                turkey;
                seaweed;
                lecithin;
                salmon;
                kelp;
                sardines;
                ginseng;
                seeds.

         Remember that you need not just one of these
food items to keep your mind functioning optimally, but a
wholesome combination of many of them.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             12 of 51
           Feed your Brain and be Happy


         Cutting edge research shows that:
              fresh fruits;
              vegetables;
              chard;
              spinach;
              kale;
              broccoli;
              asparagus;
              green cabbage;
              green peas;
              artichokes;
              avocados;
              wheat grass;
              barley grass.

        Packaged or processed foods should be
reduced, as should non-organic foods.

          As we describe the foods that contain the vitamins
and minerals necessary for optimal brain functioning, it
should be kept in mind that it is important that the food be
full of vitality.

          The effect that food has on the body, the
intelligence in the food, which determines in part by how
alive and vital the food is when it reaches your home.

        Have you ever experienced how energetic you feel
when you eat vegetables or fruit just picked from the
garden? That’s because garden fresh produce is packed
with oxygen and life-force.

         In contrast, think about how heavy, dull or tired
you can feel after eating a heavy meal of leftover pizza or,
worse yet, ice-cream and cookies!


© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              13 of 51
            Feed your Brain and be Happy


         Fresh, organic food has been found to be richer in
vitamin and mineral content than non-organic food,
perhaps because organic farmers are more aware of rotating
crops to keep soil mineral rich.

         You should avoid non-organic, canned or
frozen foods, as they have much less nutritional value.


                    You are what you eat

         Did you know that your body and its organs
constantly recreate themselves from the cells up:

                 your liver recreates itself every 6 weeks;
                 your bones every 3 months;
                 your brain every 3 years.

          A balanced diet is fuel for the body. In a concrete
way, what you put in your body today will affect who you
will be in the future.

         That’s why good digestion is crucial to optimal
mental functioning. Good nutrition begins with good
digestion.

         Just think about it for a moment:

                 rich vitamins;
                 nutritious food;
                 won’t do you any good;
                 if your body can’t assimilate the nutrients
                  in it!




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             14 of 51
            Feed your Brain and be Happy


         An efficient digestive system leads to:

                 optimal nourishment of body tissue;
                 balance in physiological functioning;
                 mind;
                 body co-ordination;
                 health.

         Conversely, poor digestion will prevent you from
extracting and metabolizing nutrients from the food you
eat. Therefore digestion is even more important than
diet.


                          Nutrition

          With today’s hectic lifestyle, its not always easy to
get all the nutrition you need from your food. Fortunately,
advances in science have made it possible to get what you
need, fast and easy with vitamins.

         Many vitamins and supplements have been shown
to play an important role in mental functioning.

         Several vitamins, especially:

                 Folate;
                 B12;
                 B6;
                 Thiamine.

         These vitamins have been found to have a
significant impact upon cognitive performance.

         Increasing levels of folic acid lower homocycteine
levels and possibly stave of Alzheimer’s.

© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              15 of 51
           Feed your Brain and be Happy



         Supplementation with these nutrients may be vital
for good brain function:

                 Iron;
                 Magnesium;
                 Zinc;
                 Calcium;
                 and several trace elements.

         Supplementation with these nutrients has also
been clearly linked to brain function in children.

          All B vitamins help your brain cells talk to each
other by helping to produce neurotransmitters like
serotonin.

         Vitamin B12 helps produce the neurotransmitter
acetylcholine, which allows nerve-cells to transmit memory
messages.

         A shortage of B12 leads to an increased risk of
Alzheimer’s disease or Alzheimer’s like symptoms,
including memory loss.

         In a 1992 study, Clinical Therapeutics showed that
those symptoms diminished when subjects received
injections of vitamin B12.

         Vitamin B6, B12 and Folate lower levels of
artery-hardening homocycteine in the blood.

         To much homocycteine can lead to memory
problems and Alzheimer’s disease. Folate also helps
protect nerve-cells in adults.



© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             16 of 51
           Feed your Brain and be Happy




                  How to get your B’s

         Of course, the best way to get enough B’s is to eat
a balanced diet rich in:

                 dairy products;
                 eggs;
                 fish;
                 lean meats;
                 legumes;
                 nuts.

         Also, be sure to take a daily multivitamin, one that
provides 100% of all the B vitamins.

        People over the age of 50 may want to take an
extra 100mcg of B12, as they may not produce enough
stomach acid to properly absorb B12.

        Fortunately, you don’t have to worry about taking
too much vitamin B, your body will flush out any excess.

          If you feel that you are taking enough B12, but
you still have memory problems, you may want to have
yourself tested for an intrinsic-factor deficiency.

        Intrinsic-factor is what allows you to absorb
B12 from food or supplements, and is produced in the
stomach. Those with intrinsic-factor deficiencies can
take B12 shots from their doctor.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              17 of 51
            Feed your Brain and be Happy




                       Antioxidants

         Just as a car rusts and oxidizes with age, the
physical cells of our brain and body also start to break
down with an abundance of free radicals.

          Free radicals are unstable molecules that literally
tear apart and destroy health cells. Because the constant
bombardment of free radicals, we begin to age. Wrinkles,
illness and poor mental functioning are tell-tale signs of
free radical damage.

         Excess free radicals wear out your brain cells and
keep them from communicating with each other, which
leads to memory loss.

         Free radicals are caused from exposure to
chemical irritants, of which there are many in modern
society:
               cigarette smoke;
               smoked foods;
               fried foods;
               stress.

         Fortunately, antioxidants are powerful warriors
that can help us win the war against ageing, or at least, help
our cause!

         Antioxidants fight excess free radicals and prevent
the oxidative damage that can compromise cognitive
functioning and memory loss.

        Antioxidants can be easily incorporated into
your diet by adding vitamins into your supplement
regime.
© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             18 of 51
           Feed your Brain and be Happy



         The most popular antioxidants people can take are
vitamins E and C. These powerful antioxidants protect the
neurons from free radical damage. A study found the
highest vitamin E intake lowered cognitive decline and
may help prevent Alzheimer’s.

         Recent research has shown that chronic
inflammation of the brain can be a contributing factor in
Alzheimer’s. Antioxidants help block the free radicals that
can stoke inflammation.

        In particular, vitamin C and E have been
shown to help reduce and prevent inflammation of the
brain.

          However, vitamins E and C only protect the body
from a few types of free radicals. There are over 250 types
of free radical molecules that attack our bodies daily.

        Further, research indicates that some antioxidants
can cause a by-product free radical! That’s where full
spectrum antioxidants come in.

          “Full Spectrum” means an antioxidant that
actually protects you from all the hundreds of various types
of free radicals.

        Maharishi Amrit Kalash is a full spectrum
herbal supplement made with a combination of
powerful herbs from India.

         Scientific research indicates that it improves
energy, well-being and reduces susceptibility to colds and
attacks of the flu. It has been shown to be 100 times more
powerful than any antioxidant known.


© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              19 of 51
            Feed your Brain and be Happy




        It is still good to try to incorporate plenty of
vitamin C and E into your diet.

Eat 5-9 servings of fruits and vegetables daily.
         Foods that are high in E include:

                  Almonds;
                  Avocados;
                  sunflower seeds.

         Vitamin C rich foods include:

                  Broccoli;
                  Kiwi;
                  red peppers.

        Experts say that it is hard to get enough vitamin E
from food alone and recommend supplementing with 400 –
800 IU of natural vitamin E daily.

         Those on blood thinners should consult with their
doctor before combining their medications with vitamin E.

       Some experts also recommend taking 500 –
1000mg of C in two separate doses per day.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             20 of 51
           Feed your Brain and be Happy




              Magnesium, Iron and Zinc

         These metals are important for maintaining normal
brain activity. It also helps to stabilise your brainwave
patterns and increases blood flow to your brain.

         People who have a shortage of magnesium, may
notice problems with memory and thinking clearly, which
is commonly described as brain fog.

        Foods rich in Magnesium include:

                artichokes;
                avocados;
                tofu;
                spinach;
                brown rice;
                legumes;
                nuts;
                whole grains.

         Medications such as diuretics can interfere with
magnesium absorption and therefore, people on such
medications should always check with their doctors if they
notice a decrease in cognitive functioning.

         Iron and Zinc also play a significant role in your
ability to concentrate, especially on demanding tasks
involving memory and reasoning.

         Recent studies indicate that even a slight
deficiency will show up right away as a problem with
memory and attention span.

© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              21 of 51
            Feed your Brain and be Happy




          The recommended daily allowance (RDA) of
metals:

Women

          310 mg of magnesium;

            8 mg of iron;

           18 mg zinc until menopause, 8 mg after that.

Men

          410 mg of magnesium;

            8 mg of iron;

           11 mg of zinc.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             22 of 51
           Feed your Brain and be Happy




                     Mind Workouts

         It’s amazing how much benefit one can gain from
simply supplementing one’s diet with powerful vitamins.

         Still, when it comes to safeguarding your mind,
don’t forget how important it is having a holistic approach.

          Vitamins and good nutrition can help your mind
stay in shape, but just like muscles in your body, your mind
needs good, regular “workouts” to keep fit.

         So now you’ve learned about what foods support
the brain in optimal functioning.

         You’ve learned why a powerful, protein-rich
breakfast is the best way to boost your brain each day.

         And, which vitamins you can take for a quick fix
and for regular maintenance of your mind.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              23 of 51
           Feed your Brain and be Happy




                            Fats

        All too often in today’s increasingly health-
conscious society, fats get a bad story.

         More and more fad diets are touting the weight-
loss benefits of low-fat diets.

         But our bodies cannot only tolerate certain fats
well, but they need them to function efficiently.

         In particular, your brain requires an adequate
supply of “good fats” to ensure optimal functioning and
youthfulness.

         The key is distinguishing between the good and
the bad. In general, “bad fats” are those that raise
cholesterol levels.

         Saturated fats, which come from animals, tend to
be big cholesterol raisers.

         Dairy products, meat and eggs elevate cholesterol,
unless you make wise choices, such as drinking reduced-fat
milk and eating leaner meats, rather than bacon.

          Transfats, however are the worst culprits. Created
by heating liquid vegetable oils when hydrogen is present.
Transfats can, over time, send cholesterol levels through
the roof.

        A good way to stay clear Transfats is to reduce
your intake of processed foods, fast food and junk food.
© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             24 of 51
           Feed your Brain and be Happy




        “Good fats” are those that improve blood-
cholesterol levels.

         These are found in products derived from plant
sources, such as vegetables and seeds.

      Oils that can keep your channels clear, for
maximum functioning of your body and your brain:

                 olive oil;
                 sunflower oil;
                 ghee (clarified butter).

       Other key players are fatty acids, especially the
omega-3 fats, since the

omega-3 fatty acid docosahexanoic acid (DHA),

makes up a large part of the lining of your brain cells. A
diet rich in omega-3 fats helps your brain cells’ lining to be
flexible so memory messages can pass easily between cells.

          Surprisingly, the brain is mostly fat. Many
nutritionally oriented healthcare providers now universally
recommend balanced essential fatty acid supplementation
to all children with conditions like:

                 attention Deficit Hyperactivity Disorder
                  (ADHD);
                 learning disabilities;
                 atopic (allergic) disorders.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              25 of 51
               Feed your Brain and be Happy

         In research on children with ADHD they were
found to have deficiencies in omega-3 fatty acid (DHA),
found in evening primrose oil.



        Recent research has expanded on these findings by
showing that kids with learning or behavioural problems
respond positively to supplementation with a combination
of “tuna oil and evening primrose oils”.

          Fatty acid supplementation will soon be
recognized as one of the most critical components in
treating childhood learning and behavioural problems.

          Experts recommend that you either eat foods rich
in Omega-3 every day, or supplement with 1000 mg of fish
oil or flaxseed oil.

             Foods rich in Omega-3 fats include cold-water
fish like:
                    salmon;
                    sardines;
                    tuna;
                    trout;
                    flaxseed oil;
                    eggs high in DHA (from algae fed
                     chickens).


                              Ghee

          Clarified butter or “Ghee” is an excellent source of
fat for the body. It does not contain lactose, reduces
cholesterol and when cooked with spices and foods, it helps
carry the nutrients from the food cells.


© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             26 of 51
           Feed your Brain and be Happy

         Ghee benefits your body by enhancing
digestion and nourishing the brain.




           Herbal Brain Boosters
          With the pace of life today, we often reach for a
coffee or a jolt of caffeinated soda when we need a quick
brain boost. But while such stimulants may make you feel
lively and bright for a moment, in the long run, they can
actually sap your energy and cause brain fog and empty
headiness, especially if you load up on the sugar.

         Fortunately, herbs can provide a more natural,
long-term approach to boosting your brainpower. Below
we’ll discuss some of the best-known herbs for the mind.


                        Gotu Kola

         Is one of the most important rejuvenating herbs in
Ayurvedic medicine. It is the main revitalizing herb for the
nerves and the brain cells.

         It increases:
               Intelligence;
               Longevity;
               Memory.

         It decreases:
               Senility;
               ageing.


© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              27 of 51
           Feed your Brain and be Happy

        It fortifies the immune system:
              Cleansing;
              feeding it.

        it strengthens:
               the adrenals.


         Gotu Kola is used by yogis as an aid to deep
meditation.

         It awakens the crown chakra and helps balance
the right and left hemispheres of the brain.

       Study Power and Mind Plus from Maharishi
Ayurveda Products International, are products using Gotu
Kola.


                     Ginkgo Biloba

         Is a herb that improves cerebal oxygenation and,
brain function and memory. Today, Ginkgo Biloba is the
fifth most widely used herb in the US.

        It has shown proven effectiveness for:

                enhancing memory;
                mental function;
                improving blood circulation to the brain;
                reducing inflammation;
                relieving allergies;
                asthma;
                protecting the body from the effects of
                 ageing.



© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             28 of 51
           Feed your Brain and be Happy

          The Ginkgo Biloba has a well earned reputation,
supported by more than 30 years of scientific and clinical
research.

        If you are going in for Surgery, consult with
your Doctor about your Ginkgo use at least two weeks
before your Surgery, and refrain from re-starting
Ginkgo until any surgical wounds have healed.


         It can also:
               improve memory;
               visual acuity;
               pulmonary function;
               sexual function;
               desire in both men and women;
               inhibit platelet aggregation;
               reduce the tendency for blood to clot
                   abnormally;
               reduce or eliminate vertigo (dizziness and
                   loss of
               stability);
               and reduce high blood pressure.

        A study in 2003 showed that Ginkgo helped
improve Alzheimer’s patients’ cognitive and social
performance, regardless of how severe their conditions
were.
        Ginkgo is a powerful antioxidant. Look for a
product containing 80 mg Ginkgo extract standardized
to 24% Ginkgo Flavone Glycosides.

         You may begin to see results after only a few
weeks, however, plan to be consistent using Ginkgo for at
least 4 months before you decide whether it’s having the
desired effect.


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        There are a few warnings about Gikgo that are
important to keep in mind.

          DO NOT use them in conjunction with blood
thinners, as Ginkgo may worsen the effect of the thinners,
which could be dangerous to your health.




                       Chinese Club Moss

       Being Huperzia Serrata, sometimes called
Huperzine A, is another powerful herb for the mind.

         Chinese studies have shown a significant
improvement in cognitive function, in 60% of Alzheimer’s
patients who took Huperzine A.

         Huperzine A supports neurotransmitter supply by
inhibiting the breakdown of acetyicholine, a neccessary
brain neurotransmitter. This herb is available at most health
food stores.


                        Periwinkle

        Is Vinca Minor, sometimes called Vinpocetine.
The brain needs oxygen and glucose to operate optimally.

        Vinpocetine aids the brain in that it is both a
vasodilator and cerebal metabolic enhancer.

          It is also a powerful free radical scavenger. Used
occasionally, it is thought to deliver more blood to the
brain, increasing brainpower.


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         Used regularly, it may prevent senility and
dementia by preventing free radical damage to the blood-
vessels that serve the brain.

         DO NOT use them with blood thinners, as
Vinpocetine may worsen the effect of the thinners, which
could be dangerous to your health.

         As with most herbs, plan to take it for at least 6 –
8 weeks before making a decision as to its effectiveness as
a brain booster.


                          Bacopa

        Full name Bacopa Monieri, is the top herb for
improving memory. This powerful herb can also
decrease anxiety and improve the intellect.

         Bacopa can improve:
             memory;
             the speed of information processing;
             and increase memory capacity.

          It is scientifically proven to be an antioxidant and
is, therefore, a powerful free radical scavenger.


                            WOW

         With all these vitamins and herbs, one can power
charge ones’ memory and not have to worry about
forgetting things during the day. That may be true.

         For a few people, the right cocktail of supplements
can really make a difference in memory function, to the
point where there’s little else they have to do to keep their
mind functioning optimally.
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          It takes a holistic approach, for most of us to really
cover all of our bases. And while popping pills, albeit
“healthy ones”, can make a short-term difference, but in
the long run, we need to treat our minds properly, with
care, to ensure that it supports us through the years.




                   Other Supplements

         In addition to the vitamins and herbs, there are
other supplements to consider, in helping keep your mind
strong and optimally functioning.

         Keep in mind, however, to use your, own
discretion and determine which one(s) work for you, rather
than trying to swallow them all down with each meal.

                   Acetyi-L-carnitine

          Is an additional supplement that can help the mind
and its functions. It is one of the most extensively
researched brain nutrients with a proven ability to enhance
mental energy and wellness.

         Research shows that Acetyi-L-carnitine:

                  energizes the brain;
                  increases levels of important
                   neurotransmitter chemicals needed for
                   memory focus and learning;


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                 repairs the damage done to brain cells
                  caused by stress and poor nutrition.

         Because of these three areas of benefit, Acetyi-L-
carnitine dramatically improves mental focus and energy.
Best of all, its effects can be felt in as little as 20
minutes.

        A natural component of the brains chemistry,
Acetyi-L-carnitine levels in our brains decline with age.




Benefits of Acetyi-L-carnitine:

        improves mental focus and energy quickly

        enhances short and long-term memory

        relieves depression (by increasing the energy of
         the brain cells, allowing the brain cells to
         communicate better)

        slows progression of Alzheimer’s disease (tested
         on more than 600 Alzheimer’s patients in over 20
         years of research)

        protects the brain from stress

        helps repair physically damaged nerves (shown in
         studies to increase the speed of nerve healing and
         prevent loss of nerve function)

        helps stroke victims

        helps prevent age-related memory deterioration
         (proven in 30 different studies)
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       enhances immune function (promotes health of the
        nervous system, which in turn, governs the
        activity of the immune system)

          The one caution with Acetyi-L-carnitine is that
it increases mental energy, you should avoid taking it
late at night, as it may prevent you from falling asleep.




         The average person looking for increased mental
energy, relief from depression, and immune system
enhancement should consider taking 700 to 2000 mg of
Acetyi-L-carnitine daily.

         Contraindications for taking Acetyi-L-carnitine
can be steep, including epilepsy, manic depression and
vivid dreaming.

          If you experience unwanted and unusually vivid
dreams for a while taking Acetyi-L-carnitine, simply
decrease your dosage and your dreams should quietly back
down.
          It is best to start at low doses and observe any
side- effects that you may experience.

        Apart from Acetyi-L-carnitine, there are other
supplements you should consider taking.

          But first a little background on oxygen and the
brain. Did you know that the brain uses 20% of the body’s
energy and 25% of all the oxygen inhaled. The brain needs
a fair supply of oxygen to survive and thrive.


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         Unfortunately, the blood vessels supplying the
brain with oxygen clog as we age. Without an adequate
supply of oxygen and nutrients through the bloodstream,
the brain will not function normally.

        Therefore, products such as DMG (Gluconic),
which improves tissue oxygen levels, and

         Coenzyme Q10 (75 mg daily) which increases
cerebral oxygen, are vital to healthy brain, functioning.




         The following are also essential to healthy brain
functioning:


                  L-Glutamine

        An amino acid, use as directed on the label. L-
Glutamine improves mental and emotional stress and is
important in normal brain functioning.


                  Lecithin

          1 capsule 3 times daily or 1 tablespoon 3 times
daily, protects brain cells and improves memory and brain
function.


                  GABA


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An amino acid, 450 mg taken on an empty stomach and 50
mg of Vitamin B6 and 500 mg of Vitamin C, an important
neurotransmitter.




           Exercise to oxygenate the Brain

         Regular exercise is another way to maintain
proper brain functioning.

         Exercise helps improve blood flow throughout
your entire body, which enhances oxygen flow to the brain.
So when you exercise. You let your brain have fresh air.

          Exercise brings stability and strength to the body
and should always be practised in moderation, up to 80% of
the heart rate capacity.

        According to the 2002 Canadian Study of Health
and Ageing, regular activity could be an important
component of prevention, and it warrants further study.

         “We cannot say that if you run three times a week
and do crossword puzzles you will not get Alzheimer’s”,
says Stephen Rudin, executive director of the Alzheimer
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Society of Canada, “but there is evidence to support the
belief that exercise and keeping your mind active do help”.

          Try taking daily brisk walks in nature, weight
training twice a week, or any physical activity that brings
more joy.
          Joy will be the main factor when it comes to
motivating you to exercise daily.

         Experiment with a dance class, kickboxing,
aerobics or find a friend to motivate you to take 20 – 30
minutes daily walks.




                            Yoga

         One form of exercise that has been scientifically
proven to improve brain functioning is Yoga.

           Countless studies have shown that Yoga can help
improve:
                  immune function;
                  moderate weight;
                  improve sleep;
                  balance the nervous system;
                  improve digestion and elimination;
                  reduce blood pressure;
                  normalize endocrine function;
                  improve energy levels.

        Some of the scientifically proven mental benefits
that come from regular practice of Yoga Asanas are:


© 2010 Eric Sutherland T/A Trog Associates Ltd
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                increased memory;
                increased happiness;
                increased restful alertness (as indicated
                 by alpha brain wave patterns);
                increased cognitive performance;
                decreased mental fatigue and
                 neuroticism;
                increased mental health.




        Some of the scientifically proven physical benefits
that come from regular practicing of Yoga Asanas are:

       increased fitness;
       flexibility;
       lung function;
       endurance;
       weight normalization;
       mind body co-ordination;
       reversal of ageing;
       increased heart functioning;
       digestion;
       lower blood pressure;
       reduced obesity;
       lower serum cholesterol levels.




© 2010 Eric Sutherland T/A Trog Associates Ltd
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                   Get Enough Sleep

        Getting adequate sleep is one of the most
important things you can do to repair and maintain your
brain.

         Sleep is considered to be one of the main pillars of
health. Without proper sleep, our brain simply does not
function properly.

        Lack of sleep creates hazy thinking and any
mental or physical task becomes inefficient and stressful.

         The brain is hampered in its ability to function,
following sleep deprivation. Such as memory performance,
other areas of the brain will attempt to compensate and
potentially become overtaxed.


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          Many people in our society have serious sleep
deficits and are accustomed to living in a fog.

         Thousands of car accidents occur each day,
because of lack of alertness caused by sleep deprivation.
Researchers in Australia and New Zealand report that
sleep deprivation can have some of the same hazardous
effects as being drunk.

         Also, keep in mind that too much sleep can cause
cognitive problems as well. The habit of going to bed late
and sleeping until noon can make one just as dull, spaced
out, and mentally lethargic as not getting enough rest first.

         Maharishi Ayurveda recommends the best
quality sleep occurs between 10pm and 6am.



         Sleeping past 6am can cause fatigue, mental
dullness, poor digestion, depression and weight gain.

         Here are some effective suggestions for good
sleep-inducing habits (compiled from
effectivesleepsolutions.com):

        Don’t indulge in a heavy meal with alcohol before
         going to bed;

        Don’t drink tea, coffee or any substance with
         caffeine because it has a stimulating effect;

        Make sure your bedroom is quiet and warm;

        Avoid unnecessary sleep disturbing draughts;

        Make sure your bedroom is sufficiently darkened;


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      Light from an outside source can often disturb
       you;

      If you are sensitive to noise do your best to change
       your sleeping conditions;

      Try a warm bath before going to bed to help you
       relax;

      Go to bed at the same time every night and wake
       up at the same time every morning;

      Even on weekends when you don’t have to get up
       early, try to stick to the usual time schedule;

      Soothing music is often helpful in making you
       drowsy;


      Don’t have short naps during the day;

      Make sure that you spend at least half an hour in
       the daylight during the day;

      Try a glass of warm milk before going to bed;

      Make sure your bed is comfortable;

      If you sleeping on a soft, sagging mattress at
       present invest in a good quality make of a well
       known brand;

      See the mattress you chose gives you good
       support, but is not so hard that it fails to give you
       the comfort you need;

      Don’t watch an exciting movie before going to
       bed;
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        Don’t indulge in stimulating or argumentative
         discussions with friends or family before going to
         bed.




                  Meditation Benefits

         As we know, stress can impair cognitive
functioning. In today’s faster and faster-paced society, it
can sometimes be challenging to find ways to avoid the
onslaught of stressful influences from the environment, the
workplace, world events and the list goes on and on.

         Fortunately, a quick, easy way to reduce stress in
the nervous system and to increase cognitive functioning is
Transcendental Meditation ( TM ).

         The TM program of Maharishi Mahesh Yogi is
the single most effective technique available for:

                 deep relaxation;
                 eliminating stress;
                 promoting health;
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                 increasing creativity;
                 intelligence;
                 attaining inner happiness;
                 fulfilment.

          TM has been shown to increase intelligence as
measured on IQ scores and improved performance on
intelligence related measures.

        In addition, TM has been scientifically proven to
broaden comprehension and improve perception and
memory.

          According to one study, “College students
instructed in TM displayed significant improvements in
performance over a 2-week period on a short-term memory
test, identifying of familiar letter sequences presented
rapidly.


          When compared with subjects randomly assigned
to a routine of twice-daily rest with eyes closed, and with
subjects who made no change in their daily routine”.

          TM has also been shown to create greater
orderliness of thinking and cognitive clarity, and improve
ability to focus.




© 2010 Eric Sutherland T/A Trog Associates Ltd
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                       Ayurveda

         While modern science offers an abundance of
ways to help keep your mind balanced and optimally
functioning, there are some age-old methods you should
know about as well.

         For instance, Maharishi Ayurveda, the ancient,
East Indian system of medicine, has been helping people
keep their minds strong and youthful for centuries.

         “Ayurveda” literally means the “science of life”.
The healing tradition of Ayurveda has been helping people
take control of their own health and well-being for
thousands of years.



© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             44 of 51
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         Ayurvedic healers recognized several millennia
ago what modern medicine is finding out today, total
health is the state where:

         mind,

         body,

         spirit,

         senses

        and emotions are in perfect balance, as nature
intended them to be.

         A comprehensive system of prevention-oriented
natural health care, that focuses on restoring balance at the
deepest level of mind and body.



        Maharishi Ayurveda goes beyond merely
appeasing symptoms of:

         memory loss,

         mental fatigue,

         learning problems,

         to heal the root cause of the problem. Surprisingly,
cases of poor digestion can contribute to poor mental
functioning.

         It is this simple, if you’re not digesting your food
properly, your brain simply can’t absorb all the nutrients it
needs to perform well.


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         That’s why Ayurveda recommends strengthening
digestion as one of the main pillars in total mind-body
health.

          According to Ayurveda, some of the many factors
that can affect digestion are:

                 eating unwholesome foods;
                 eating to much;
                 eating at irregular times, eating too little;
                 or at the wrong time (i.e. 2 am);
                 eating before the previous meal has
                  digested;
                 or eating food that is unclean or disliked.

       Poor digestion can also be caused by upset
emotions.




                 Ayurveda recommends

         That you:

                 don’t eat when you’re angry;
                 fearful;
                 sad;
                 overly excited;
                 or in the throes of passion.

         Wait for the strong emotions to pass, or just have a
light snack, before you eat a full meal.

         According to Ayurveda the 10 general principles
of healthy eating habits are described below.

© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             46 of 51
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   1.   Eat in a settled and quiet atmosphere with a settled
        mind. The company you keep while eating and the
        environment in which you eat should be pleasant.

        Remember:
            No working;
            Reading;
            Watching television during meals;
            Always sit to eat.

   2.   Do not:
             Eat to quick or to slow;
             Eat to ¾ of your capacity;
             Not leaving the table too full or too
                hungry.

   3.   Chew well, the digestive process begins in your
        mouth.



   4.   Do not:
             Eat right before going to bed;
             Warm milk with cardamom may be taken
                before bed if hungry.

   5.   Take a few minutes to sit quietly after eating
        before resuming activity.

   6.   Lunch should be the main meal of the day.
        Breakfast and dinner should be light in quantity
        and quality.

   7.   The diet should include all 6 tastes in the daily
        food intake.

   8.   Eat at roughly the same time each day.
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    9.   Avoid:
             Eating a new meal before the previous
                meal has been digested;
             To do so is likened to pouring sour milk
                into a vat of good milk, spoiling the food
                that has not yet completed digestion;
             Leave about 3 to 6 hours between meals.

    10. Yogurt and cheese should be avoided at night.




                  You’re on Your Way

         I hope you’ll take this valuable information to
heart and to mind!

         Remember, the most valuable possession you
stand the risk of losing is your memory.

         Sure, diamonds, Rolex watches and top-of-the-
range stereo equipment are all highly coveted items, but
they pale in comparison to the benefits of a coherent and
youthful mind.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             48 of 51
           Feed your Brain and be Happy

        Life’s material pleasures fall by the wayside
when everyday doubts and worries plague your mind,
no matter how young or old you are.

         So the next time you reach for a cup of coffee and
a donut give your mind a “boost”, think twice!

          Try incorporating these simple tips on diet,
nutrition, supplementation and lifestyle into your daily
routine, and you’ll reap rewards that you may never have
thought possible.




© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              49 of 51
           Feed your Brain and be Happy


“If you want to succeed in life, this course is a
must-have!” Says Mark Victor Hansen,
“Best Selling Author, Chicken Soup for the Soul”
         And please remember, your brain is a complex
organ that requires holistic care. Adequate nutrition is an
important part of taking care of your mind, but it’s just one
component. You need a holistic system that enables you to
offer adequate rest, activity and overall care.

        You need a Quantum Memory system, call
1-641-472-8195 or (toll free in the U.S.) 1-866-472-8195
                          Or visit
        http://www.quantumlearningsystems.com

         After taking the course you’ll:

        Remember information when you want to
         remember it, even months after you learned it

        Recall names, phone numbers, directions, and
         grocery lists with ease, no more embarrassing
         moments!

        Keep track of keys, reports, and other common
         items

        Be on top of your game at work, perform better in
         board meetings, and possibly get promoted for
         excelling at your job

        Dramatically decrease time spent studying

        Recall crucial facts effortlessly, score higher on
         tests, and get better grades

        Develop laser-beam focus!
© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2             50 of 51
         Feed your Brain and be Happy


                    Back Cover

Category:     Health

Headline:     Feed your Brain and be Happy

Promises and Benefits Discover:

      Nutrition

      Antioxidants

      Mind Workouts

      Herbal Brain Boosters

      Meditation

Why the author is qualified to write this book:
In 1999 elected Fellow of the Institution of
Diagnostic Engineers after 10 years of
implementing different management systems.

Other UK Books by the same Author:
Do your own UK Company Accounts;
PRINCE2 Corporate, Project and Task stages;
Requirements and the Creative Brief.
Click here to buy these books at the book shop

Price: £4.99
e-mail: ericsutherland@btinternet.com
Home: +44 (0)208 681 3301
Mobile: +44 (0)777 640 3252
Skype: eric.sutherland1


© 2010 Eric Sutherland T/A Trog Associates Ltd
ISBN: 978-1-906440-02-2              51 of 51

				
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