News on Youtube May 24 2018

hey guys Kevin Kreider and in this video I want to share with you simple steps to

boost your muscle recovery after a workout the best way to this is the most

optimal ideal to boost muscle recovery after a workout it's to usually have one

big meal for carbohydrates and protein and less fat after you're done workout

and look these guidelines are really made for strength and special

conditioning specialist strength and conditioning specialists who are more

elite who are very on top of their game this is not normally conditions for the

opt for the normal person who just wants to get lean gain a little bit of muscle

and look better and have a greater physique and better mind and everything

now the thing is these are optimal what it means too is you're going to gain a

little bit more benefit but don't forget when you're working at elite level

especially Olympic level a little bit of benefit is really gonna take you a long

way so what you really want to do is

optimally when you're doing this type of training and muscle recovery is you want

to have simple carbohydrates right after you're done working out simple

carbohydrates will let your body absorb all of it very fast and replenish your

glycogen storages immediately and very quickly and if you mix it in with

proteins and make sure it's hydrolyzed protein something that's like way that's

very easily digestible not like casein casein casein is very slow digesting

usually takes about 12 hours or a 12 8 to 12 hours for you by you digest

tasting now the thing is if you had fat in it it will also slow down that

digestion so you don't want to have any fat afterwards now they're trying to hit

the anabolic window which is usually up to three hours after you're done

training it starts a bit down a little bit after 45 minutes but not that much

really it's not that big of a deal so just hit it within that three hour

window and then like I said the hydrolyzed protein something that's

easily digestible for you and then what you want to do is actually have a

protein drink in between when you're working out like something like sugary

with some type of easily digestible to replenish your muscle glycogen stores

while you're training as well and then have hydrolyzed protein as well and then

the thing is you can actually have it before you workout too

about an hour before so you're also not turning down muscle and you have some

energy and your glycogen stores are top to the full

it's like topping off your gas tank when you're about to go on a trip you just

want a full so you're running better and then one hour later we're not even done

yet you will have another full meal but this time protein carbs fats what have

you you will basically will be absorbing and everything because now you are very

sensitive sensitive it's called insulin sensitive and you'll be able to digest

all that food properly and then on top of that what you want to do is go to bed

every single day around the same time around 10:10 a.m. or 9:00 a.m.

choose a time and then you want to get up at the same exact time every day and

optimally you want to get eight hours of sleep when you are an athlete and you're

doing some athletic performance every single day in training it is good to get

about 8 hours of sleep because your body is under stress and when you sleep it

releases growth hormone in the day in the morning I'm sorry while you're

sleeping it releases growth hormone and you're able to recover better and sleep

is where your tissue cells recover same thing with your muscles and your central

nervous system that recovers during sleep and rest so that is really the

optimal way to do it now like I said that's really extreme that's only really

if you're a competitive bodybuilder or athletic athlete or Olympic power lifter

and you can still get great benefits by just doing the following as a human

being somebody just wants to better their physique and their body what you

could do is literally you don't even have to eat right before you workout if

you like if you practice in a min fasting possibly have an apple if you

practice for you workout in the afternoon or the evening have an apple

or a piece of fruit that's easily digestible that will replenish your

muscle glycogen and your liver glycogen so you can lift those heavy weights an

hour before you workout and then you can go into the gym and then have a meal

right afterwards you ought to worry about that it's similar effects because

you're still insulin sensitive but your body digests all that real food real

food not fake food artificial and all that kind of sugar

nice stuff because I find that whenever I have that type of sugar I actually

feel more lethargic and I feel slow and I feel like my body's not recovering

because all that sugar is just really it causing a lot of information in your

body and you want to reduce the inflammation anyway so if you're really

good to be anal about and you're an Olympic power lifter or elite level you

probably have more fruit based stuff because then you are basically having

sugar and replenishing it as well and it just cause so much information into your

body if any actually so for another you mean that's what you're doing then you

get like six or seven hours of sleep whatever you do with sleep and just make

sure you go within a consistent one to two hour period get up in the morning

one to two hours but the ideal is to be free system with it as well and boom

that's muscle recovery for you know protein shake no nothing and you're

gonna get similar benefits to studying that can that shut the green at one inch

to increase your performance to an elite level that's really it but you're gonna

get 80% of your results from just doing the way I just showed you right now I'm

not the Olympic but just having a meal right after you're done working out or a

piece of food before and make sure it's a lot of protein you know make sure it's

about 40 percent protein in there 30 percent its carbohydrates they represent

that and you'll be fine it's really that simple and then once you get that 80

percent and you want that extra 20 or 10 to get you to that elite level then

maybe you might want to follow those strategies but I can promise you when

you get that 80 percent of your genetic result the genetic potential you can be

super happy with your body anyway you might not want it it just might not seem

like it's worth the work to get that extra 10 percent that's a 20 percent

even alright I hope that you enjoyed the video I hope you enjoyed that video and

you get that result that you're looking for please subscribe to my youtube

channel and you can also take one of my courses on my website below wwk bike

rider calm and I'll see you guys soon

For more infomation >> Simple Way To Boost Your Muscle Recovery - Duration: 6:10.

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Sound of Nature by Metta Legita, simple music composition, relaxing music - Duration: 5:09.

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For more infomation >> Sound of Nature by Metta Legita, simple music composition, relaxing music - Duration: 5:09.

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The Quick Way To Learn Jazz Comping - Simple & Direct - Duration: 7:35.

- Hi everybody, my name is Jens Larsen.

One of the nice things about jazz

is when you get into jazz comping,

so that means that you're playing small,

melodic statements of fills behind the soloist.

In this video, I'm going to show you

an easy way to start getting into this,

I'm gonna first go over a set of chord voicings,

that are reduced and then I'm gonna talk

about how you easily expand on them

and finally about how you use that

to play some small melodies behind a soloist,

when you're comping.

I'm gonna demonstrate all this on a Blues in B flat

and if you go through the exercises,

you should be able to comp a chorus, something like this.

If you wanna learn more about jazz guitar,

about improvising over chord changes,

checking out some interesting voicings or arpeggios,

then subscribe to my channel.

If you wanna make sure not to miss anything,

then click the little bell notification icon

next to the subscribe button.

The first thing we need to do

is to have some really simple voicings

to play the chords of the Blues,

so the way I'm going to do that

is I'm going to take probably the simplest possible version

and that's just the 3rd and the 7th

of each of the chords.

So for B flat seven, you can look at this

as coming out of the shell voicings,

if you already know shell voicings

and really what I'm doing is I'm playing

a shell voicing like this B flat seven

and then I'm just leaving out the root,

so I'm playing here the 7th,

A flat and the 3rd for a B flat seven,

then on the E flat seven,

it's the 3rd, which is a D

and then the 7th, that's a D flat

and then the next one is a G seven,

that's the 3rd B and the 7th F

and then the C minor, which is B flat and E flat,

that's seven and 3rd, then the F seven,

that's A and E flat,

so now I have two-note voicings,

that I can use to play through the entire progression

and then I can first look at what that sounds like,

because actually we can already play it,

if we just play some nice rhythms with this

and lay down a nice groove, then this will work already,

but we wanna add more to it and we can do that,

once we've checked out how this sounds on the Blues.

This way of playing the chords is pretty easy

and you can probably quickly get that into your system

and find that easy to play through the Blues.

Then the next thing we wanna do

is we're gonna take these two notes as a basic voicing

and then we're gonna add notes on the next string,

so that we have a few more options

for different melody notes,

so that we can just play a few more things with them

and if we take the B flat seven,

so we already have this voicing with the D in the melody,

where D is the highest note,

then we can add on the next string an F and a G,

so that's the 5th and the 13th, so we have,

for the E flat seven, we have the D flat already,

we can add the root, which is an E flat

and the 9th, which is an F, so we have

and then of course, the form goes back to B flat

and then to E flat again and then up to a G seven,

now here we have the 7th in the melody

and then we can add the flat nine and the sharp nine,

on the C minor seven, we have the 3rd,

we can add the 11th or 4th and then the 5th

and then the F seven,

I'm playing the F seven as an F seven alto,

so we have the seven, the flat nine and the sharp nine.

So if you play this through the Blues

just using these different voicings,

then you get this example.

Now we have three different top notes

available for each of the chords,

we can start working on improvising

some small fills using this material.

Probably where you wanna start with this

is just take one of the chords

and get used to playing some small melodies and riffs

and see how that feels and what you can come up with

and for the B flat seven, it can be something like this.

So as you can tell, it's just as important

to think about the rhythms that you're using,

because you're comping, you're also supposed to play

something that's kind of conveying a groove

and that's sitting well with the rest of the rhythm section,

so think a lot about what rhythms you're playing

as well as just what melodies you come up with

and really the melodies are just there

to create a little bit of variation.

So try this out maybe on a few of the chords

and get used to that and then you can,

of course take that to the Blues

and then you could get a chorus like this.

If you wanna check out this example in a bit more detail,

then you can go download the free PDF on my website,

an article that's accompanying this video,

there's a link to that in the description of the video.

The thing that I find is really, really important,

when you start working like this

is that you should realize that we're actually playing

a lot of different types of B flat seven,

but we still have to just think of it as B flat seven,

that's way more practical.

A good thing there is to also start

to sort of link them visually, so we already have that,

we're using the 3rd and the 7th here,

it's somewhat linked to this shell voicing

and you should just realize

that it's pretty much the same thing,

of course, if you add the 5th here,

you know it as a drop three voicing, the same with this 13

and you probably even wanna go a bit further,

so if you're checking out already dropped two voicings,

then

this one or

this one

or even this one are all just B flat voicings,

that you can add in there when you're comping.

Thinking like this is just gonna help you

connect all the different voicings that you have available

and also it's gonna make them

a little bit easier to remember,

because you can see how they are similar,

rather than remembering seperate voicings,

which is gonna help you when you're comping

and then you can just start using all of them.

If you wanna learn more about comping

and if you wanna check out some different ways

of practicing comping,

then you can check out this video that I made,

which is going over some different ways

that you can think about what you wanna achieve

and how you work on comping like this.

If you wanna learn more about jazz guitar

and you liked this video,

then you can of course subscribe to my channel,

and if you wanna help me keep making more videos,

then please check out my Patreon page.

That's about it for this week,

thank you for watching and until next week.

For more infomation >> The Quick Way To Learn Jazz Comping - Simple & Direct - Duration: 7:35.

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Kielbasa, Kraut and Potatoes - Simple easy healthy dinner recipe - Duration: 12:08.

Welcome to simple and savored with the bald guy simple haircut tonight

we are this is gonna be if we're funkify in our recipe here, so

Michael Symon's 5 and 5 cookbook and this is just kind of a baseline. It's it's

kielbasa and kraut so

Really simple you're just kind of sauteing everything and pushing it together, but I'm adding a little more volume to this and

We'll switch it up, so let's look at ingredients

So the recipe is essentially just sautéing some onions and kraut and heating up

Kielbasa with some fresh parsley, which I thought I had in the house, but it was cilantro

I've got three things a cilantro on the house for some reason. So we're gonna use regular parsley or dried parsley

but to this

Just we're kind of hungry people and we eat pots. So that wasn't quite gonna cut it

so I'm just adding some red potatoes that will dice up and

Throw in the microwave really quickly while we're doing some other stuff here. So

Let's get cooking

So I'm gonna estimate this takes

And get the stupid timer to work its work consider it out

18 minutes and

Let's go so what I'm gonna do first because it's gonna take the longest

is

Just essentially cut the red potatoes into pretty small pieces

That way they'll microwave hopefully in about four to five minutes. So I'm just gonna do some dices here. So I'll just get these all

Done the way I want

so just cutting them essentially into quarter slices and

lining them up

Remember the do not cut your fingers off technique

Curling them back and letting the front of the knuckle

Be your guide on the knife. It never touches the edge of the knife, but it's always resting up here

Just kind of going back and forth as I almost cut my finger off

Demonstrating this wonderful technique

Okay that took about two minutes I'm just gonna put this on a plate and

We're gonna pop this in the microwave, I don't really don't know I don't like to use the microwave too terribly long

But this will make this faster. Yeah, Joey's having a a

Circle a bit of a spin so

Could you put these in the microwave for all right the potatoes are in their microwave going away

Just tiny just brought these kielbasa home. This is wonderful kielbasa

just really nice and big and thick and

so with that I'm going to

Kielbasa is typically cooked. So these are all cooked. Really all you need to do is warm it up or you can eat it cold

It's done either way, but I'm gonna do a little flavor enhancing

So I've got the heat on and while the heat in the skillet is coming up

I'm going to do something else so I can double up my time and just be wise with that and

For the pans heating up, so I'm just gonna come in and slice some red onions

Nice and thin if you slice them from end to end they caramelize better

Just the way the the cells of the onion are are laid out

Okay, so essentially everything's prepped at this point we're using this is a fresh sauerkraut Bavarian sauerkraut

So it has some some fennel or anise in it

To get that kind of licorice you flavor

Let's get the oil in the pan looks like it's heating up nicely

See it kind of smoke in here. I'm going to turn the pan down to medium and just put these in

And this will add some nice flavor to

The sausage and to the whole dish in general, so if you see this smoking just turn the fan down a little bit

It's nice to have it hot to start with but don't want to burn anything as well

Then once I flip these over I'm going to add the onions and get those sauteing

while the

Potatoes are cooking

All right, you can see the smoke coming up

and look at that nice Brown that's gonna add a lot of flavor to

This and I'm just going to kind of push these all to the edge

And we'll be adding the onions. Oh

I cannot wait

Kind of break the onions up a little bit

All right potatoes hit five minutes they still need about two or three minutes

So these are nicely brown and there are cooked or they're already cooked already

That's what beauty of sausage is most the time. It's usually cooked makes a quick meal

So I'm just going to put that on the plate

And we'll add everything else to the middle

The onions are starting to caramelize

Potatoes have about two more minutes in the microwave. So it looks like it's probably gonna be about of a total of eight minutes

now if you put those in whole it would have been more 30 minutes, probably I

said I don't use a mic a lot, but

Comes in handy one speed is of the essence

I'm just gonna kind of spread these out a lot. I'm a cook

All right, so been about 10 minutes on the potatoes

We ended up having to cover them just to get them cook faster. So just a little tip. Like I said, don't use the

the

Microwave a lot. So I'm adding the parsley now because I'm gonna add a little water to

Get all that yummy goodness off the bottom of the pan

And if you've heard that trigger me glazing or just all those sugars and the onions are caramelized

And that's what's left on the pan. So we're getting that goodness off and

we're going to add on the

potatoes

These are smoking hot

it's good and that all that onion goodness, and then I'm

gonna add a

hefty portion of salt

And pepper cut that parsley in there

And then gonna add so this is fresh

What's it called

Kraut sauerkraut, but this is wonderful

So I've had the canned stuff

And I'm just gonna have the whole thing in I was just gonna add a little bit but this is really nice stuff

And let's crank up the heat just put some cold things into the pan

And I'm gonna add a little more parsley here if you can get it moister mixed in

Better flavor, it kind of enhances things much more

Those onions mixed up in with potatoes a lot of flavor coming from there

And let's see where we at on time so about 18 minutes

It was close the potatoes took longer than I thought so

Glad we did that first thing

So always thinking about you know, as you're cooking if you're cooking for efficiency, what's going to take the longest or what

Can I do the day before?

that

will help me save a little time the next day cuz

more time you can save here the more time you can sit and savor your meal and actually taste it and

Just enjoy that time

Of eating

So many times I remember catching myself eating through lunch sitting at my desk working on projects

Running out real fast just slamming something. I don't remember what it was or what it tasted. Like just seems like a crummy way to

Spend your day. So I'm just going to everything's hot. Let's go a quick taste

a

Little more salt one final sterile. Just turn the heat off now

So this is super just easy-peasy a good hearty meal

Not real pretty it likes to put it on a

Plate so it this would be something like you could take the table just put all your sausages around the edge

And put a nice big pile of this and everybody can take their portion if you have a bigger plate

Then easy kind of party or buffet item

Get that back in place

I'm just going to play a little a little garnish with parsley

And let's stop just right at 20 minutes

Would have been faster if I would have wrapped up two potatoes up in part in saran wrap, but living wine

Oh my gosh, that was good just cold but oh my gosh

That is some mmm that is good, I

Definitely need to get the brand of that. I haven't seen it before so we are having that in the house quite often now

Well, if you are new to this channel do subscribe would love to see you in the next video if you know somebody that's busy

That's working that's commuting the whole ball of wax kids and or just you know

Kind of work focus share this with them. It's a real easy way to get simple easy healthy food in your body

And just feel better

I was coming from a journey of losing about 40 pounds about 30 points and my blood pressure and

This was the start for me to get where I wanted to go. Just just be more healthy and

More intentional around life. So thanks for joining us. See you in the next video and always be nice to you because you're worth it

For more infomation >> Kielbasa, Kraut and Potatoes - Simple easy healthy dinner recipe - Duration: 12:08.

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This Simple Gesture 'Proves' Meghan Markle Is A 'Keeper' - Duration: 2:37.

This Simple Gesture 'Proves' Meghan Markle Is A 'Keeper'

Before she became known as the Duchess of Sussex, former Suits actress Meghan Markle was widely praised for her feminist values, and this doesnt look set to change.

Since tying the knot with the most eligible bachelor around, she has stepped perfectly into her role as a member of the royal family.

And now, royal watchers have spotted a simple gesture at her wedding, which apparently suggests that the 36-year-old is a keeper. Pretty sure we already knew that, but this is still pretty sweet.

Before the two drove off in a vintage Jaguar car to their wedding reception, Prince Harry opened the car door for his new bride, and in turn, Meghan leaned across to open the door for hubby as they whizzed off into the distance.

In the 1993 film, A Bronx Tale, character Sonny labelled a woman who opens a car door for her man once hes done it for her as a keeper and girlfriend material. Well, in this case, thats wifey material.

For some, this move is the ultimate test of whether someone should put a ring on it. While the move will have been missed by many, plenty have noticed it on Twitter and are singing Meghans praises to high heaven.

Love that she made sure the car door was open for the Prince sweet & caring may they live a long & happy family life, gushed one person.

While somebody else admired: Its really important to note that Meghan reached across the car to open the door for Harry.

I LOVED EVERY MINUTE OF THE ROYAL WEDDING ESPECIALLY THE PART WHERE MEGHAN LEANED OVER AND OPENED HIS CAR DOOR FOR HIM, exclaimed another royal wedding viewer. I love how Meghan reached over and opened his car door, echoed a fourth person.

Others have pointed out that the move was a subtle nod to Meghans feminist values.

For more infomation >> This Simple Gesture 'Proves' Meghan Markle Is A 'Keeper' - Duration: 2:37.

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10 Simple Exercises That Show Results After One Workout #1 - Duration: 5:03.

10 Simple Exercises That Show Results After One Workout #1

Stand tall with your feet shoulder-width apart. Bend your knees, push your hips back, and grab the top of the kettlebell with both hand.

Swing the bell back between your legs and, as you straighten your legs, thrust your hips forward, squeeze your glutes, and swing the kettlebell directly in front of your chest. Let it fall back through your legs to return to start.

Deadlifts. Grab a pair of dumbbells with an overhand grip, and hold them at arms length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.

Without changing the bend in your knees, bend at your hips and lower your torso until its almost parallel to the floor. Pause, then raise your torso back to the starting position.

Resistance Band Bicep Curls. Stand on the center of a resistance band with your feet about shoulder-width apart.

Hold the handles at your sides with your elbows fixed to your waist. Slowly curl your arms up to your shoulders, and then back down, while keeping your core engaged.

Assisted Chinups. Stand facing an assisted chinup machine or wrap a band around a chinup bar so there is a loop hanging underneath it. Grab the bar with your hands shoulder-width apart, palms facing you.

Kneel onto the bench or band and let your body hang, arms straight. Squeeze your back and brace your core to pull your chest to the bar.

Pause, then slowly lower back to start. Get on all fours and place a resistance band handle snug around one foot.

Resisted Bird Dog. Get on all fours and place a resistance band handle snug around one foot. Hold the other handle with the opposite hand so that the band is stretched.

Then, keeping your core strong and engaged, simultaneously extend the banded arm and leg so that your body forms a straight line from head to heel.

Man-Makers. Get into a high-plank position, holding a dumbbell in each hand. Keeping a straight line from head to heels, perform a single row with each arm.

Make sure to squeeze the glute of your working leg as you kick back. Complete reps, then repeat using the other arm and leg.

Then, jump or step your feet forward and stand up.Immediately press the dumbbells straight overhead. Lower the dumbbells to your sides.

With your hands clasped in front of you for balance, brace your core, and lower your body as far into a seated position as you can.

Sumo Squats. Stand with your feet more than shoulder-width apart, and your toes turned out to 45 degrees.

Pause, then slowly push through your glutes and inner thighs to return to start. For extra results, pulse up and down at the bottom of the squat for 30 seconds.

Dumbbell Thrusters. Hold dumbbells at shoulder height, elbows bent and palms facing each other, feet shoulder-width apart.

Bend your knees and sit your hips back to lower into a squat. Explode back up, pushing the dumbbells directly overhead until arms are fully extended.

Eccentric Chinups. Standing on a box or bench, grab the bar with an underhand grip, then jump up so that your chin touches it.

Pause, then lower yourself as slowly as possible, aiming for about five to 10 seconds. Once your arms are fully extended, let go of the bar and step back onto the box. Repeat for three sets of 10 reps.

Walking Lunges. Stand with your feet hip-width apart and your hands on your hips. Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees.

Pause, then raise up and bring your back foot forward so that you move forward a step with every rep. Alternate the leg you step forward with each time, continuing for two minutes. Repeat for three sets.

For more infomation >> 10 Simple Exercises That Show Results After One Workout #1 - Duration: 5:03.

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Yogasanas, plus qu'un simple exercice - Duration: 4:39.

For more infomation >> Yogasanas, plus qu'un simple exercice - Duration: 4:39.

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For more infomation >> Revealing Simple Online Mojo Answer Question 2 - Duration: 3:08.

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Present Perfect Past Simple on Blackboard Wednesdays - Duration: 5:20.

Hi, I'm Nessa and this is ESL TOP TEN. You want to know one of the best parts of my

job? I love it when I see students go from this to this. So today when we

look at present perfect and past simple I am hoping that you will have an aha

moment. So before we look at present perfect,

what does perfect mean? I don't mean perfect as in flawless. "Oh my god, it was

a perfect day!" I mean perfect grammatically. What does present perfect

mean? So perfect means BEFORE. So when we look at present perfect, we are talking

about actions that began or happened before the present. Let's look at a few

examples here on my beautiful blackboard. So here we go. In this first example

sentence we have a timeline and this point here is now, and I could say if

someone asked me "hey Nessa have you ever been to Asia" "yeah actually I've been to

Asia twice." I am telling you that the action going to Asia happened two times

before now. So in that way I am connecting the past to the present. Let's look at

another example with present perfect simple. So here we go. Someone says to you, it's

11 o'clock in the morning, you're at work or at school, and someone says "hey

you want a cup of coffee" "no thanks I've already had two cups of coffee" or you

could say "I've already had two cups of coffee this morning."

Either way I'm connecting the past - the beginning of this morning - to the present,

this moment in this morning. It is still morning time, so that's why I could say

"I've had three cups of coffee this morning." Now the last example, we're gonna

look at present perfect continuous. If I were to ask you what does present

perfect continuous focus on, your answer would be to say how long something has

been happening. That's its main job. So here pretend that you are waiting for

your friend and your friend is 15 minutes late okay? So here in this

example, now, maybe it's 6:15, and you started

waiting for your friend at 6:00. She was supposed to be there at 6:00. So you

could call your friend and say "where are you? I have been waiting for you for 15

minutes!" I am telling you how long the action has been happening and in that

way of course I'm connecting the past - to when the action began - to the present,

because it's still happening. And this beautiful dotted line shows you that the

action would probably continue into the future unless your friend arrives right

then. So you could also say "hey do you play soccer" "yeah actually I've been

playing soccer for about three years now." So I'm saying how long something has

been happening. How about past simple? Well past simple

focuses on actions that happened in a past point. They are no longer connected to

the present. Let's go back to this example "do you want a cup of coffee" and

over here we said "no thanks I've had three this morning" I could say that

because it is still morning. Let's say it's 11:00 a.m.

Well what's past simple? Maybe it's 2:00 p.m.

and someone says "hey do you want a cup of coffee" "no thanks I had two cups of

coffee this morning. I'm good thank you." So this morning is a finished time

period. Let's look at a few more examples with past simple. Over here we have

now, the present moment. It's 6:15 p.m. and someone asks you "hey did Tom call?"

"yeah he called 15 minutes ago." So that action happened at a past time - at 6 p.m.

That's why I am using past simple. Another example I'm gonna use here is

when, I'm gonna talk about when I was in university. So I am no longer a

university student, so that period in my life is finished, so if someone said to

you "hey Nessa, what was your major" I could say "oh I studied art and languages."

I am talking about a period of time that is finished so I want to use past simple.

Here is another example. Often we use past simple with other verbs in the past

simple to talk about a sequence of events that

happened in a past time. So here I am talking about yesterday. I hope you agree

that yesterday is a past time, it is no longer connected to now, right? It's

finished. So if someone said "hey how was your weekend? What did you do?" I could say

"oh it was amazing! I met some friends, we went to the beach, and we saw a sea lion!"

First I met my friends, then we went to the beach, and when we were at the

beach, we saw a sea lion! Pretty cool. So those are some of the main differences

between past simple and present perfect. Thanks for watching. I am Nessa, and this

is ESL TOP TEN.

For more infomation >> Present Perfect Past Simple on Blackboard Wednesdays - Duration: 5:20.

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10 simple tips to nourish your brain - Duration: 5:27.

I'm going to be mildly un-American today, but please don't report me to the House

Committee or whoever is in charge of patriotism these days.

I promise that I love my country.

It's just that my country loves fast food and processed food and sweets and red meat

and all sorts of things that are really bad for brain health and contribute to us having

the second high rate of Alzheimer's in the world.

If you are experiencing cognitive impairment, you want to improve your diet to protect your

brain.

And I've got two bits of good news for you.

The first is, you don't have to give up all those naughty foods you love.

You just have to eat a little less of them, and maybe swap in some more nutritious choices

that are better for your brain.

And second, as bad as the American diet is, it actually only takes a few simple changes

to make a big difference in improving brain health.

It's actually easy.

Hi, I'm Tony Dearing of GoCogno.com, the website for people with mild cognitive impairment.

The things I'm going to talk with you about today were pulled from a report recently released

by the Global Council on Brain Health.

Among its findings were that diet definitely impacts brain health, and the prevailing western

diet, which is high in salt, sugar, excess calories and saturated fats is bad for brain

health.

Now we all kind of knew that, didn't we?

What makes this report great is it's loaded with all kinds of practical tips on how we

can all eat better.

And its not hard to do, if you approach it right.

The report says:

It's never too late to start.

That making small, practical changes is a "useful and sustainable" way to improve.

And that from there, you just improve on these tiny changes over time.

In that spirit, here are 10 simple ways to get you started.

1.

Eat smaller portions.

One effective way to reduce food portions is to serve meals on a smaller plate.

2.

Try to eat red meat one less time a week, and eat fish one more time a week.

Ideally, something like tuna or salmon or mackerel.

When you do that, you get those omega-3 fatty acids that are so good for your brain.

3.

Do you like crunchy snacks?

Instead of chips, have a handful of unsalted nuts.

Walnuts are great for cognition, they even look like little brains.

4.

When you buy canned fruits or vegetables, look at the labels.

If there's a lot of salt or sugar added, just rinse them before you eat them.

5.

Try to eat a meal prepared with whole foods and cooked at home one more time a week.

Home cooking is one of the healthiest ways to eat .

6.

If you eat lunch meats and pre-proceeded meat, look at the label and choose a brand that

has less sodium.

7.

Drink more water.

I was really stunned by what the report had to say about how common it is for older adults

to become dehydrated, and how much that can can harm cognitive health.

8.

Instead of drinking orange juice with a lot of added sugar, eat an orange.

9.

Eat tortilla chips with salsa rather than cheese dip.

10.

Use lemon or herbs to season food, to reduce the amount of sodium you're eating.

Now that's just a sampling, but you get the idea.

Any of these things is something you could do today, and before you know it you've

developed a little habit.

These small changes add up over time, and can really contribute to better brain health.

If you want to learn more, I welcome you go to get my guide called "10 Foods to Eat

for Better Brain Health (and 5 to Avoid!).

It's free when you sign up for my weekly brain health email, which is also free.

If shows you what foods to eat, and what foods to cut back on.

It includes great cookbooks for brain health, and even offers a worksheet you can use to

make an eating changes.

You can get it by going to gocogno.com/10 foods.

So how about it?

Did you see a little change that you'd like to make right now.

I encourage you to get started, and I look forward to seeing you again next week.

Until then, as always, be kind to your mind.