MENTAL FITNESS

MENTAL FITNESS Compelling Benefits

Nutritional Supporters

Activities to Practice

BENEFITS

Health, Happiness, Wholeness

Exceptional Cognitive Processing

Peacefulness, Joy, Openness, Serenity,

Loving-Kindness

Compassion Acute Awareness

Prosperous Physical Health

RESEARCH SUPPORT

Anttoine Lutz from University of Wisconsin Gamma brain waves higher in Mental Olympians Mental fitness has long term effects

Dr. Richard Davidson from University of Wisconsin Mental fitness reduces negative stress responses Mental fitness supports a healthy immune

system Long lasting effects Exceptional transformation

Frederic Luskin at Stanford University Forgiveness promotes mental fitness Long lasting and continual health improvements

ACHIEVING MENTAL FITNESS

Sleep 7 to 8 hrs

Physical Activity Promotes neuropeptide production

Positive Self-Talk Promotes self-esteem

Visualization Picture yourself successful

Nutrition Contemplative Practice Activities

Persistence Practice

NUTRITION Vitamins And Minerals For Optimal Brain

FunctionB-Complex VitaminsAntioxidantsOmega Fatty Acids

Foods For Enhanced Brain FunctionCarbohydratesFiberFlavonoid Phytochemicals

B’S ARE FOR THE BRAIN

B-Complex Vitamins Lowers Homocysteine Levels

Associated with strokes and degenerative memory diseases

B6, B12, Folic Acid improves cognitive decline and depression

B’s enhances ability to cope with stress, anxiety, mood swings, and negative mental well-being

B’s increase mental processing and concentration

Foods High in B-Vitamins Liver, lentils, pinto beans, asparagus, spinach,

bananas, potatoes, meats, and fish

FOODS FOR THOUGHT

Antioxidant FoodsBerries, Pomegranates, Purple Grapes

Essential Fatty Acids (Omega-3, 6)Walnuts, Almonds, Pecans, Avocado,

Coconut Oil Synergistic Combining

Antioxidant + Essential Fatty Acids = Super Food

Spices and HerbsLeafy Greens, Rosemary (tea and as spice),

Zinc

AVOID

Smoking

Caffeine

Refined Sugar

Fructose Corn syrup

Processed Foods

Fast Foods

CONTEMPLATIVE PRACTICE ACTIVITIES

Loving-KindnessPractice twice a day for one week

Subtle MindStart after Loving-Kindness ExercisePractice twice a dayMake it part of your lifestyle

LOVING-KINDNESS ACTIVITY

Picture in your mind someone you hold an abundance of loving-kindness

Transfer loving-kindness feeling to yourself Embrace your inner mind Embrace yourself with complete and

unconditional loving-kindness Picture a loved one who is suffering, drawing out

their suffering and filling them with health, happiness, and wholeness

Expand visualization to acquaintances and strangers

Enlarge circle to include enemies Quietly return, reflect, be aware of your feelings,

journal

SUBTLE MIND ACTIVITY

Focus on breathing As distracting, random thoughts interrupt your

concentration, let them pass by and re-focus on breathing

Objectively witness your mental activity Always come back to focus of breathing and observe

your calmer mind As the mind becomes calmer, there will be a shift in

focus from the breathing to the still mind This may be short at first, but observe how the still

mind feels; explore its qualities, the feelings, and questions it may present

Look inward to the inner self Quietly return to normal consciousness, reflect, and

journal

APPLY MENTAL FITNESSITS YOUR LIFESTYLE NOW

Health

Happiness

Wholeness

REFERENCES(n.d.) Brain Waves. Brain Waves. Retrieved from

http://www.brainwavesblog.com/gamma-brain-waves-information/

Dacher, E. (2006) Integral Health: The Path to Human Flourishing. Laguna Beach, CA: Basic Health

Publications, Inc.

Lazarus, PhD, C. (2011) Three Keys to Optimum Mental Fitness: How to Exercise Your Psychological

Muscles. Psychology Today. Retrieved from

http://www.psychologytoday.com/blog/think-well/201105/three-keys-optimum-mental-fitness

Marano, H. E. (2011) Keen Cuisine: The Bs Get an A. Psychology Today. Retrieved from

http://www.psychologytoday.com/articles/201103/keen-cuisine-the-bs-get

Marano, D. (2008, reviewed 2011) Nature’s Bounty: The Smartest Food. Psychology Today. Retrieved

from http://www.psychologytoday.com/articles/200805/natures-bounty-the-smartest-food

Schlitz, M., Amorok, T., Micozzi, M. (2005) Consciousness and Healing: Integral Approaches to Mind-

Body Medicine. St. Louis, MO: Elsevier Churchill Livingstone