Developmental Plan To Enhance My Brain Function

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Developmental Plan To Enhance My Brain Function by Mind Map: Developmental Plan To Enhance My Brain Function

1. Mediterranean Diet

1.1. Eat

1.1.1. Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips

1.1.2. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches

1.1.3. Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter

1.1.4. Legumes: beans, peas, lentils, pulses, peanuts, chickpeas

1.1.5. Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta

1.1.6. Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels

1.1.7. Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper

1.1.8. Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil

1.2. Eat in moderation

1.2.1. Poultry: chicken, duck, turkey

1.2.2. Eggs: chicken, quail, and duck eggs

1.2.3. Dairy: cheese, yogurt, milk

1.3. Eat rarely

1.3.1. Added sugar: soda, candies, ice cream, table sugar, syrup, and baked goods

1.3.2. Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars

1.3.3. Refined oils: soybean oil, canola oil, cottonseed oil, grapeseed oil

1.3.4. Processed meat: processed sausages, hot dogs, deli meats, beef jerky

1.3.5. Refined grains: white bread, pasta, tortillas, chips, crackers

1.3.6. Trans fats: found in margarine, fried foods, and other processed foods

2. Enough Sleep

2.1. At least 8 hours a day

3. Brain Exercise

3.1. Jigsaw puzzle

3.2. Crossword puzzles

3.3. Sudoku

3.4. Play card games

3.5. Tai Chi

3.6. Aerobic exercise

4. Extend Education

4.1. Learn new language

4.2. Learn new skills

4.3. Build Vocabulary

4.4. Learn to play instruments

4.5. Learn to sing or dance