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200+ Ways to Boost Your Brain Power

Avon, Massachusetts: Adams Media, 2018

LCSH: Mental illness--Prevention--Popular works. | Mental health--Nutritional aspects-- Popular works. | Self-care, Health--Popular works.
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Book Details
 281 p
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 PDF format
 978-1-50720573-0 (ebook)
 2018 by Simon & Schuster, Inc

Boost your brain power with the right food. Eat plant-based
foods and healthy fats. Cut back on animal products and
saturated fats (typically, solid fats like lard and butter),
because saturated fats slow down your cognitive function. The
nutrients found in plants, by contrast, support memory
retention and help lower blood pressure (hypertension affects
your brain as well as your heart). Standout stars? Beans and
green, leafy vegetables.
Ten Foods to Favor 1. Beans and other legumes 2. Coconut oil
3. Fish, especially fatty fish like tuna and salmon 4. Green,
leafy vegetables (e.g., spinach, kale, lettuce, and arugula)
5. Nuts, either raw or dry roasted 6. Olive oil
7. Cruciferous (cabbage family) vegetables (e.g., cauliflower)
8. Lean poultry, such as skinless chicken and ground turkey
9. Whole grains
10. Wine, either white or red (but not too much!) Five Foods to Forget 
1. Butter and margarine 2. Cheese 3. Fried foods
4. Pastries and desserts 5. Red meat, especially high-fat
processed meat like bacon, sausage, and salami According
to research, the more closely you stick to a plant-based
diet, the more positively you will affect your brain health.

It’s time to get the most out of your gray matter!
For centuries people have been looking for ways to keep
their minds healthy and strong, and you can do it too. In fact,
boosting your brain power has never been easier. The brain
hacks in this book will help you focus longer, improve your
memory, stay on your game, and keep your brain as healthy as
it can be no matter your age.
You’ll find more than 200 hacks—all ones you can try right
away—that will help you do everything from building your
memory to rejuvenating and stimulating your mind. From foods
that can protect your brain’s health to activities that will boost
your brain power, the hacks in this book will help your brain
become more fit and function better. You should see an
improvement in your performance in all areas of your life, be it
at work or at home.
You’ll find hacks that describe what you should eat for
optimum brain health, show you what activities to do (and
which to avoid) to keep your brain engaged, and the best
practices, according to current research, for making sure
you’re taking good care of those three pounds of gray matter.
Whether you do one hack or all of them, this book is here to
help you create a happier, healthier brain!

Table of Contents
001. Feed Your Brain
002. Watch the Alcohol
003. Up Your Omega-3s
004. Make a To-Do List
005. Stress Less
006. Combat Cortisol
007. Nosh with Your Peeps
008. Fight Free Radicals
009. Eat Your E
010. Go with the Flow
011. Quit Smoking
012. Stop Strokes
013. Be Happy
014. Avoid Alzheimer’s
015. Have Some Coffee
016. Count Your Breaths
017. Combat Depression
018. Journal It
019. Stop Multitasking
020. Sip Some Green Tea
021. Lend a Hand
022. Tomato It Up
023. Fast-Track Your Metabolism
024. Try the Other Hand
025. Walk It Off
026. Become Anti-Social (Media)
027. Get High on Endorphins
028. Raw Is for Rabbits
029. Pump Iron
030. Try the Spicy Life
031. Laugh!
032. Change Your Job
033. Get Moving
034. Lift a Load
035. Don’t Overdo It
036. Focus on Better, Not Best
037. Walk and Talk
038. Get Gotu Kola
039. Take Marvelous Melatonin
040. Reach for Riboflavin
041. Pile On the Onions
042. Add Some A
043. It’s Gr-ape!
044. Pack In the Protein
045. Safety First
046. Boost Your B12
047. Keep It Cool
048. Break Out the B6
049. Let Someone Needle You
050. This Is Your Brain . . .
051. An Apple a Day . . .
052. Smile a While
053. Go Big on B1
054. Solve Real Puzzles
055. Fill Up on Fiber
056. Fight Inflammation
057. Notch Up the Niacin
058. More Is Better
059. Drink Kola, Not Cola
060. Minimize Mercury
061. Try a New Food
062. Feed Yourself Folic
063. Celebrate Your Streaks
064. Power Up with Vitamin C
065. Be a Social Butterfly
066. Opt for Oolong
067. Take a Dip
068. Yoga for Life
069. Cut Your Commute
070. Nibble on Some Chocolate
071. Go with Your Gut
072. Stay Hydrated!
073. Belly Breathe
074. Leave Your Desk for Lunch
075. Portion It Out
076. Skip the Pesticides
077. Wash Your Hands
078. Beat Anxiety
079. Pump Up the Positivity
080. Go Ginkgo
081. Hug It Out
082. Watch Out for the White Stuff
083. Go Nuts
084. Step Up Your Serotonin
085. Lower the Pressure
086. Use the Placebo Effect
087. Munch on Pumpkin Seeds
088. Tap Into Your Creativity
089. Cut the Fat
090. Stop Snoring
091. Snack Smart
092. It’s All in the Attitude
093. Find the Right Fat
094. Kick Out Cholesterol
095. Herb Yourself Up
096. Take a Trip Down Memory Lane
097. Face Down Your Phobias
098. Try Some Sage Advice
099. Reduce Your Blood Sugar
100. Chew Gum
101. Ditch the Trans Fats
102. Put Some Alfalfa in Your Life
103. Study, Study, Study
104. Kill the Clutter
105. Supplement Your Amino Acids
106. Doodle
107. Get Your Complex Carbs
108. Pack In the (Sweet) Potatoes
109. Become Your Own GPS
110. Avoid Formaldehyde
111. Choose Whole Grains
112. Relax!
113. Go Natural
114. Use the Eight Second Rule
115. Eat the Rainbow
116. Learn a Language
117. Embrace Discomfort
118. Focus on the Present
119. Enjoy the Sound of Music
120. Eat Beta
121. Kick Up Your Magnesium
122. Play Video Games
123. Get Fabulous Phosphorus
124. Learn to Love Labels
125. Sow Your Wild Oats
126. Let It All Hang Out
127. Eat Your (Sea) Veggies
128. Get Away from It All
129. Have an Orgasm
130. Charge Up with Grape Juice
131. Get Some Ginseng
132. Get a Good Rub
133. Play Chess
134. Hypnotize Yourself
135. Knit One, Purl One
136. Load Up on Carotenoids
137. Hang Out with a Smart Person
138. Fixate on Flavonoids
139. Meet SAMe
140. Share Wisdom
141. Say It Loud, Say It Proud
142. Say Yes to Botanicals
143. Stop and Smell the Primrose
144. Talk to Your Doc
145. Supplement Wisely
146. Flush Out with Phytonutrients
147. Take Short Breaks
148. Watch Your Nerves
149. Daydream
150. Turn Down the Noise
151. Flatten Your Belly
152. Pour on the Olive Oil
153. Cut the Fat
154. Get Your Beauty Sleep
155. Get Helmet Head
156. Ponder Your Hunger
157. Get Creative with Creatine
158. Try Shankhpushpi
159. Watch Your Sodium
160. Get Calm with Chamomile
161. Train Your Memory
162. Be a Math Whiz
163. More Soy, Please!
164. Hawthorn for Health
165. Do Dark Chocolate!
166. Relish Some Avocados
167. Commit
168. It’s All about the Moderation
169. Get a Hobby
170. Pursue Some Trivia
171. Lounge in a Lavender Bath
172. Play with a Pet
173. Practice Tai Chi
174. Work Your Brain
175. Combat Migraines
176. Protect with Selenium
177. Play Ping-Pong
178. Read
179. Join a Book Club
180. Watch Your Language
181. Tell a Story about You
182. Seize a Siesta
183. Make Some Cocoa
184. Don’t Be a Worrywart
185. Go Public
186. Take Responsibility
187. Protect Your Hearing
188. Close Your Eyes
189. Think Holistically
190. Open a Window
191. Add Diversity to Your Social Life
192. Pay Attention!
193. Experiment with Essential Oils
194. Flirt
195. Get Out in the Sun
196. Don’t Skip Meals
197. Try a Brain-Healthy Diet
198. Be Grateful
199. Track Down Trace Minerals
200. Get Your Blood Flowing
201. Dance, Dance, Dance
202. Zinc-ify Your DNA
203. Break the Fast
204. Ramp Up Your Amino Acids
205. Sing!
206. Create
207. Dried but Not Forgotten
208. Get Some Incan Gold
209. Repeat after Me
210. Flush the Toxins
211. Try Valerian Instead of Valium
212. Parsley Party
213. Kick Up the Vitamin K
214. Hire a Personal Trainer
215. Fall in Love
216. Bite Some Blueberries
217. Know Your Numbers
218. Tackle Triglycerides
219. Have a Heart
220. Look Out for Lead
221. Pile On the Garlic
222. Get More Potassium
223. Play an Instrument
224. Jog Your Memory
225. Taste the Rainforest
226. Can the Soda
227. Stimulate Your Senses
228. Learn Five New Words
229. Make Art
230. Put Your Brain on Calcium
231. Reconsider Retirement
232. Write Poetry
233. See a Therapist
234. Practice Pilates
235. Light a Candle
236. Hop to It!
237. Go to Lectures
238. Check Out Chicken
239. Review Your Work
240. Color! It’s Not Just for Kids
241. Picture This
242. Take a Nature Break
243. Take a Day Off
244. Tune Out from TV

Brain Hacks- 200+ Ways to Boost Your Brain Power
Adams Media
An Imprint of Simon & Schuster, Inc.
57 Littlefield Street
Avon, Massachusetts 02322

First Adams Media trade paperback edition FEBRUARY 2018
ADAMS MEDIA and colophon are trademarks of Simon and Schuster.
For information about special discounts for bulk purchases, please contact Simon &
Schuster Special Sales at 1-866-506-1949 or

The Simon & Schuster Speakers Bureau can bring authors to your live event. For
more information or to book an event contact the Simon & Schuster Speakers
Bureau at 1-866-248-3049 or visit our website at

Interior design by Colleen Cunningham Cover design by Frank Rivera
Cover illustrations © 123RF/Bloomua Library of Congress Cataloging-in-Publication
Data Adams Media, (firm).
Brain hacks.
Avon, Massachusetts: Adams Media, 2018.

a Complete guide to the natural health-boosting benefits of everyday spices

Michelle Robson-Garth, BHSc

Letter to the Reader

Dear Reader, I hope with this book you see your spice rack in a whole new light
and develop a deeper appreciation for spices and their therapeutic attributes. I
want you to discover the beneficial role spices can have in improving your
health, your diet, and your palate. Spices (and culinary herbs) can have a large
application in your diet, health, and wellness. Some of the spices you may know,
while others might be completely new to you. I hope you enjoy this book.
Best wishes, Michelle Robson-Garth
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Book Details
 265 p
 File Size 
 3,039 KB
 File Type
 PDF format
 2016 by F+W Media, Inc 

The Top 10 Reasons You Should
Add Some Spice to Your Life
1. Spices can help make your skin more beautiful and healthier.
2. Spices can aid your digestive system to help break down and absorb your food.
3. Spices may help you get your appetite back if you are experiencing low hunger levels.
4. Spices can help reduce flatulence and bloating.
5. Spices can help improve the general health of your cardiovascular system.
6. Spices are easily found and can be bought at most grocery stores.
7. You can add spices to your diet to expand your palate.
8. Spices can improve metabolic health and weight loss.
9. Spices can help reduce inflammation and pain in the body.
10. Spices can help you prevent and recover from the common cold and flu.

When you think of spices, you might think of the spice rack hanging on your
kitchen wall, and all the different jars and bottles you’ve used in your cooking.
Spices can do so much more than just flavor your favorite dish. Spices have been
used for medicinal purpose for thousands of years. They play an important role
in healing and health in many cultures.
Because your health is generally thought to be improved by your diet, or the
food you eat, many believe that what you eat can play a role in preventing many
modern health complaints and conditions. What you put into your body can
impact your body’s health. That’s why choosing to add different healing spices
and herbs to your diet can vastly improve your overall health.
In this book, you will not only discover how to use spices to cook exciting
new recipes, but you will also learn the many applications of spices and how
they can impact the health of various body systems, and may help relieve
symptoms of illness. Interest in natural remedies is increasing and with good
reason. According to the National Health Interview Survey released in 2008, 38
percent of U.S. adults over the age of eighteen and about 12 percent of children
have used complementary and alternative medicine (CAM). In CAM, herbs and
spices are used as a part of the diet for medicinal purposes. Nutritional plants
have been a major part of almost every culture in one way or another for years.
In fact, herbal medicines were originally a part of medical pharmacopeias. These
days, the main forms of complementary medicines used are nutritional and
herbal products, as well as massage, acupuncture, naturopathy, and yoga. When
used correctly in the right amounts, and when suited to an individual’s health,
CAM in forms like herbs and spices are very safe and beneficial.
Don’t be afraid to experiment with new spices and flavors, but be sure to do
your research about every new herb or spice you introduce into your diet.
Spices have many uses to help support good health. From helping to reduce
inflammation and pain to supporting digestive health and improving memory,
spices can offer tasty additions to your diet as well as benefits that may extend to
the whole family. In the next few chapters, you’ll explore a variety of herbs and
spices, and learn how the right combinations can help you feel your best.

Table of Contents
Letter to the Reader
Welcome to the Everything Series!
Title Page
Copyright Page
The Top 10 Reasons You Should Add Some Spice to Your Life
Chapter 1: Introduction to the Benefits of Spices
What Are Spices?
A Brief History of Spices and Medicinal Plants
Flavors of the World
Systems of Traditional Medicine
Healing Properties of Spices
Spiritual Aspects of Spices
Spiritual Paths, Traditional Cultures, and the Use of Spices
Chapter 2: Cooking with Spices
Buying, Storage, and Safety
Preparing Spices and Useful Equipment
Cooking with Spices
Spice Mixes
Chapter 3: Spices for a Healthy Immune System
Innate Immunity
Adaptive Immunity
Foods and Tips for a Healthier Immune System
Actions for the Immune System
Spices for the Immune System
Specific Spices for the Immune System
Chapter 4: Spices for Inflammation
What Is Inflammation?
Inflammation and Health Issues
Anti-Inflammatory Foods
Anti-Inflammatory Spices
Chapter 5: Spices for Digestion
The Importance of a Healthy Gut
What Does the Gut Do?
The Immune System in Your Gut
The Mind in Your Gut: “The Second Brain”
Healthy Teeth and Gums
Improving Poor Digestion
Warming Spices
Soothing the Gut
Spices to Soothe the Gut
Keeping Your Liver Healthy
Spices (and Herbs) for a Healthy Liver
Simple Nutritional and Exercise Tips for a Healthy Gut
Caution for Spices in the Gastrointestinal System
Chapter 6: Spices for Brain Health, Better Cognition, and
Brain Health, Better Cognition, and Happiness
How Stress Affects Your Brain Health
Self-Care Routines
Foods for Brain Health and Happier Moods
Spice Actions for Brain and Mental Health
Spices for Brain Health and Better Memory
Spices for Less Stress and Happier Moods
Caution with Certain Spices and Mental Health Issues
Chapter 7: Spices for Musculoskeletal Health
Common Musculoskeletal Problems and Issues
Foods for Musculoskeletal Health and Wellness
Spices for Musculoskeletal Health
Chapter 8: Spices for Beautiful Skin
Skin Disorders
Spice Actions for Beautiful Skin
Foods for Beautiful Skin
Spices for Beautiful, Healthy Skin
Chapter 9: Spices for a Healthy Cardiovascular System
Cardiovascular Issues
Causes of Cardiovascular Disease
Tips for a Healthy Cardiovascular System
Spices for Cardiovascular Health
Chapter 10: Spices for Weight Loss
Obesity and the Modern Lifestyle
Foods and Tips for Fat Loss
Spices for Weight Loss
Chapter 11: Additional Information and Spice Materia Medica
Spice Combinations, Cooking Ideas, and Uses
General Information on Popular Spices
Chapter 12: Recipes
Cinnamon and Banana Smoothie
Poha (Rice Breakfast Dish)
Cardamom Lassi
Spiced Stewed Fruit
Toasted and Spiced Granola
Thyme Garlic and Pepper Mushrooms
Gobi Aloo Subji
Sumac and Walnut Salad
Spinach with Garlic and Chili
Rasam (Spicy Soup)
Tempered Rice
Tomato Gravy
Mung Bean Dahl
Basic Indian-Style Curry with Lamb
Jaya’s Rendang Curry
Immune-Boosting Asian Chicken Soup
Szechuan Pepper Chicken and Noodle Soup
Charakku Curry Powder
Chicken Charakku Curry
Vegetarian Charakku Curry
Chili Oil
Ginger and Garlic Paste
Homemade Vanilla Extract
Barbecue Meat Rub
Chicken or Fish Dry Spice Rub
Fresh Ginger Syrup
General Decoction
Ginger Tea
Fennel and Peppermint Infusion
Udaipur Ginger Chai
Rose Hot Chocolate
Chili Hot Chocolate
Masala Spice Powder
Masala Chai
Turmeric, Apple, and Carrot Juice
Rose, Elder Flower, and Hawthorn Tea
Golden Milk
Easy Ginger “Beer” or Ale
Chrysanthemum and Goji Berry Tea
Rose and Hawthorn Jellies
Candied Ginger
Spiced Coconut and Date “Bliss” Balls
Persian Love Cake
Rice Pudding
Black Pepper–Infused Oil
Warming Black Pepper and Cinnamon Salve
Geraldine’s Winter Syrup and Cordial
Honey and Onion Cough Syrup
Thyme-Infused Honey
Licorice and Cucumber Face Scrub
Namak (Salt) and Adrak (Ginger)
Sage and Mint Mouthwash
Rosemary Tonic Hair Rinse
Rose and Almond Body Oil
Appendix A: Glossary
Herbal Actions Used in Western Herbal Medicine
Appendix B: Further Reading and Bibliography
Studies on Spices and Supporting Information
Appendix C: Table of Spices

An Everything Series Book.
Everything and are registered trademarks of F+W Media, Inc.

Published by
Adams Media, a division of F+W Media, Inc.
57 Littlefield Street, Avon, MA 02322. U.S.A.

Yvonne K. Fulbright, PhD

1. Oral sex. 2. Sex instruction for women.

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Book Details
 252 p
 File Size 
 3,799 KB
 File Type
 PDF format
 2011 F+W Media, Inc 

Open Up and Say “Ahhhh…”

If you've cracked open this book, your curiosity has been
piqued. Oral sex has a way of doing that, beckoning lovers
to come get a taste. Those who have been there know
it's the means to better, more fulfilling orgasms. Those
who haven't gone down under — or those who have been
disappointed by earlier experiences — at least know its
reputation for inviting sexual release in a way that nothing
else can. There's no doubt that going down on your
partner has taken center stage in the quest for sexual
fulfillment. It seems like everyone wants more than a
mouthful, and who can blame them?

Becoming an oral connoisseur is where it's at when it
comes to reaching new, jaw-dropping sexual heights.
However, while your aim is to give him the best head
ever, this book is very much about how to make the experience
of giver the best for you too. After all, a pleasure
shared is a pleasure doubled, and your ability to not
only deliver the most effective techniques around, but
love what you're doing, while you're doing it, is critical
to both your and your partner's erotic experience.

intended for lovers looking for erotic ideas, couples hoping
to deal with their oral sex issues, and women seeking
to make oral sex more palpable or more of a priority in
their passion pursuits. It will answer all of those questions
that you're too afraid or too embarrassed to ask. As
with any sex act, oral sex mastery comes with time, dedication,
practice, and desire and, as a sex educator and
relationship expert, I know well the trials and tribulations
that lovers grapple with when it comes to fellatio.

Fortunately, this book will send you well on your way,
offering oral sex tips and techniques, and strategies to
help you overcome any barriers, as well as:
• A whole new level of “sexpertise.”
• Realistic erotic expectations.
• How to communicate your needs, concerns, and
questions to your partner.
• The information and skills needed to take care of
both your and your partner's sexual health while
doing what you'll learn to do best.
• Tons of instruction on how to eroticize oral sex
and how to get both you and your partner off.
• Information on his potential for multiple orgasms.
• Referrals you can turn to for more information.
I can't say it enough — going down on your guy can
offer some of the greatest pleasures and most intimate
moments that you'll ever experience. The confidence
and power trip that comes with knowing that you're an
expert at giving head is an ego boost like no other. By
the end of this book, you'll be on top of your game, feeling
great about your ability to help him feel more than a
little sexually satisfied.

As you read through the following pages, it's important
to remember that sexual preferences are as numerous
as there are people. How to make oral sex an art
form for your sexual partner needs to be explored and
you'll need to specially tailor your skills to his wants and
likes. Some things may work after one or many tries;
others may not. Some techniques may work at another
stage in your relationship — or with a totally different
guy. If you're in your current relationship for the longhaul,
you'll want to come back to this book more than
once to keep your oral intimacy original and red hot.
After all, we all evolve as lovers in our pleasures, reactions, and abilities.

But, no matter your experience, this book will help
you to see oral sex in a whole new, healthy, exciting
light. Trust me, you'll soon be delivering like an oral sex pro.

Table of Contents

INTRODUCTION: Open Up and Say “Ahhh …”

CHAPTER 1: Our Intrigue with Oral Sex
CHAPTER 2: Sexual Anatomy: Passion-Inducing Parts
CHAPTER 3: Naked Twister Gets Naughty: Positions for Oral Sex
CHAPTER 4: Foreplay for Oral Sex
CHAPTER 5: Techniques for Oral Sex Aficionados
CHAPTER 6: It's Playtime! Sensual Enhancements
CHAPTER 7: Sacred Oral Sex Approaches
CHAPTER 8: Owning Your Pleasures: Assessing Any Issues
CHAPTER 9: Genital Perceptions: Attending to the Senses
CHAPTER 10: Opening Your Mouth for Oral the Other Way: Sex Communication
CHAPTER 11: Maximizing Your Orgasmic Potential

Conclusion: Make Sure You Get Some Too!
APPENDIX A. Glossary
APPENDIX B. Resources

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Make Sure You Get Some Too!

Everybody has their own preferences when it comes to
being giver or receiver and a major motive in giving for
both sexes is the expectation that their partner will “return
the favor.” This expectation plays heavily in a
person's willingness to go south of the border. Typically,
women report feeling obliged to give head to partners
after men go down on them. A woman's main motive to
give head is to please her partner, but many women adore
giving as much as they love to receive in return.
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