Arnold pumpclub

‘Pick one thing in your life that you know you haven’t given 100% to — your training, your relationships, your work, your recovery — and go all out for one week.‘ Arnold’s newsletter Monday motivation. (Arnold Schwarzenegger)

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Giving one hundred percent effort, mindfulness, energy, being in the moment for it, giving it your all, focus and thoughts. So, what are you doing that you could be doing better/making more headway/ giving more care and attention, getting it done quicker or even getting it done at all? We all lead busy lives where there are many things we need to do and often seem to be doing them all at the same time. But really, most things we can if we try do one thing at a time. We can put the smartphone down and give someone our full attention. If we have something to do today, we can devote our full attention to it and not procrastinate or switch to something else when we get bored so that what we need to do gets done. We can spend time giving all our energy to one thing and see the results this brings and we can take some time to do something we enjoy and enjoy it to the full. Reach your goals easier with one hundred percent effort. Have better relationships by devoting the care and attention that they need. Aim to give more focus and care to what you need and want in your life and you will have much better results and in the long run will be happier because you have done what you wanted to do and have what you want. Sheila Wiliams

Spinach: The Brain Booster

Spinach is rich in iron, magnesium, and potassium—all critical for energy, muscle function, and blood pressure control. If that’s not enough, maybe this will convince you to find a way to sneak in a little more green:

One daily serving of leafy greens may slow brain aging by over a decade.

Researchers tracked nearly 1,000 adults over almost five years to examine how the consumption of green, leafy vegetables—specifically spinach, kale, and collards—impacted brain health.

The thinking skills and memory of those who ate about 1.5 servings of spinach per day aged at a rate equivalent to being 11 years younger than those who ate little or no greens.

To better understand why, researchers examined key nutrients found in leafy greens. Six compounds—vitamin K (phylloquinone), lutein, folate, α-tocopherol (vitamin E), nitrate, and kaempferol—were all independently linked to slower brain aging.

Each of these nutrients helps with antioxidant protection, anti-inflammatory effects, and support for neural signaling, all of which help protect the brain from age-related damage.

If you don’t love spinach, try blending it in a smoothie. It will change the color, but it barely influences the flavor and offers an easy way to add more vegetables to your diet without having to figure out how to tolerate the taste.

Want more stories from Arnold? Every day, Arnold’s Pump Club Podcast opens with a story, perspective, and wisdom from Arnold that you won’t find in the newsletter. And, you’ll hear a recap of the day’s items. You can subscribe on Apple, Spotify, Google, or wherever you listen to podcasts.

Above is From Arnold’s newsletter.

As a vegetarian, vegetables are very important in my diet, I love cannelloni made with spinach and ricotta cheese, spinach and yoghurt dip with bread to dip in it, curry with spinach, potatoes and paneer, spinach goes well in lasagnes as well and spinach cooked and then with added fried garlic is lovely as a side dish.