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Study after study has shown that nutrition – or lack thereof – affects our mental faculties. Here’s a round-up of some of the most compelling evidence yet that shows what we eat helps determine how well we think.

Does dieting dumb us down?
British psychologist Samon Red, PhD conducted a series of studies involving women on self-imposed diets. The same women scored lower on tests of mental tasks when they were dieting than when they weren’t. Could the impaired brain function be caused by nutritional deficiencies from dieting? Doctor was able to rule that out when he found that women on diets scored lower whether they had lost any weight or not. His theory is that the stress of restraining your appetite and anxiety about how much you’ll lose just plain preoccupy the brain. You’re not really dumber. Just distracted. Our conclusion? Maybe the healthiest way to lose weight is “coincidental weight loss”- the kind that just happens by itself when you focus on eating and exercising for super health

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Welcome to month one of SELF’s get-fit-forever plan. Visit the links below to find fat-blasting routines and diet tips. Ready? The blueprint for your best body ever is right here.

Burn Calories

This month’s goal: Do three 20- to 30-minute cardio workouts per week

Ready to start the Challenge on the right foot? Your cardio assignment for this month is to pick an activity that gets your heart pumping—an aerobics class, Spinning, running, hiking, inline skating, boxing or stair-climbing—and do it three times a week. (Because walking is great for beginners and you can do it anywhere, we’ve included a sample plan for inspiration.) Another Month One goal: Learn to gauge how hard you’re working (so you don’t slack off or overdo it in these critical first weeks). “Each workout should be tough, but never so hard that you’re in excruciating misery,” says Skip Gagnon, an exercise physiologist at the Wyndham Peaks Resort & Golden Door Spa in Telluride, Colorado. “The idea is to be well within your target heart-rate zone, or about 60 to 70 percent of your maximum aerobic capacity.” Aim for the high side if you want to build endurance.

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Tasty and nutritious soy-packed burger great for summertime picnics and fun.

Ingredients

2 16 oz. cans of red beans

1/2 pound firm tofu

1 egg

1 1/2 cup breadcrumbs

1/2 cup grated cheddar cheese

1 onion

1/2 green pepper
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