Healthy Grilled Chicken Recipe 

Ingredients
4 boneless, skinless chicken breasts, about 6 ounces each
Buttermilk Marinade
Salt and pepper

Directions

Heat grill to medium; oil grates. Place 4 boneless, skinless chicken breasts (about 6 ounces each) in a shallow dish or resealable plastic bag. Add Buttermilk Marinade; turn to coat. Cover; marinate 30 minutes at room temperature -or up to overnight in the refrigerator -turning occasionally. (Bring to room temperature before grilling.)
Remove from marinade; season with salt and pepper. Grill until cooked through, 5 to 8 minutes per side.

Patients in the early stages of Alzheimer’s disease who performed better on a treadmill test had less atrophy in the areas of the brain that control memory, according to a study released Sunday.

Magnetic resonance imaging (MRI) showed less shrinkage in the hippocampus region of patients’ brains in the Alzheimer’s patients with higher fitness scores. In Alzheimer’s the hippocampus is one of the first parts of the brain to suffer damage.

Exercise and physical fitness have been shown to slow age-related brain cell death in healthy older adults.

A news study by researchers at the University of Georgia shows that older folks who kept up with a walking program for four months had “significant” health improvements over a group that didn’t walk.

Over the past decade, researchers have focused on the benefits of strength training in maintaining independence, but until now they didn’t have good evidence using an objective performance measure that a walking program would improve physical functioning.
The study found that walking offers tremendous health benefits that can help older adults stay independent.

The Participants

26 adults (22 women and four men), 60 or older were enrolled.

Feul Your Workout

Good food choices to fuel your workout include high-carbohydrate, low-fat snacks such as:

a whole-wheat bagel with jam ; or
a banana with yogurt; or
a bowl of instant oatmeal with blueberries.

After your workout, it’s essential to refuel your body with a carbohydrate-protein blend, such as:

a small handful of walnuts or almonds; or
a peanut butter sandwich; or
a fruit smoothie with protein powder.

Don’t forget to drink water before, during and after your workout to avoid dehydration.

A preliminary study suggests that getting a lot of exercise may help slow brain shrinkage in people with early Alzheimer’s disease.

Analysis found that participants who were more physically fit had less brain shrinkage than less-fit participants. However, they didn’t do significantly better on tests for mental performance.

That was a surprise, but maybe the study had too few patients to make an effect show up in the statistical analysis, said Dr. Jeffrey Burns, one of the study’s authors.He also stressed that the work is only a starting point for exploring whether exercise and physical fitness can slow the progression of Alzheimer’s. The study can’t prove an effect because the participants were evaluated only once rather than repeatedly over time, he said.

-Find an exercise partner!  Having a fitness buddy can help keep you going!
-Set an attainable goal for yourself. When you reach that goal make sure to give yourself a reward.
-Listen to music! Your favorite tunes can help keep you upbeat and having fun.
-Make your exercise sessions “appointments”. Write them in your calendar and hold yourself accountable.
-Record each exercise session. Be sure to write down what you did during each session. This can help you monitor your progress.
-Plan your exercise sessions in advance. If you know you will be traveling try and get your exercise sessions in before you leave or work them into your trip!

Here are some things you can do to make sure you are exercising safely:

-Start slow, especially if you haven’t been active for a long period of time. Little by little build up your activities and how hard you work at them.

-Don’t hold your breath during strength exercises. That could cause changes in your blood pressure. It may seem strange at first, but you should breathe out as you lift something, and breathe in as you relax.

-Use safety equipment when needed. Use a walking pole when walking or wear a helmet when riding a bike.