Steak goes great with side dishes like mashed potatoes, broccoli, garlic bread, and salad. Pick 1-3 sides and eat them along with your steak for a delicious, healthy meal. Pair your steak with cabernet sauvignon for a delicious wine option. You can also eat vegetables like corn on the cob, spinach, and asparagus with your steak.
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One-sentence summary -- Serve your steak with delicious sides and wine.


More and more research points to physical exercise as the most effective way to improve thinking skills and overall brain function.  Create an exercise routine that includes one hour sessions, three times a week, and basic exercises like walking on a treadmill or riding a stationary bike.  Stay with your exercise routine for at least 12 weeks in order to improve your brain fitness, cognitive abilities, and thinking skills.  A recent study done in sedentary people, aged 57 to 75 years of age, supports this level of exercise with scientific data.  The exercise group showed rapid improvement in circulating blood flow to areas of the brain, significant improvement in both immediate and delayed areas of memory function, improved cognitive abilities, frontal lobe functioning, visuospatial skills, processing speed, and overall improved cognition. Cardiovascular measures included as part of the study design were also notably improved.  The authors interpret the study results as further indication that any person, at any age, can take steps through the use of physical exercise to positively influences brain neuroplasticity. Recall of vocabulary words was significantly improved when exercise was included just before, during, or immediately after, exposure to the vocabulary words.  Two different studies, one in female college students, and one in male college students, validated much improved recall of vocabulary words studied when associated with exercise. The female students did the best when they were exposed to their vocabulary words for 30 minutes while they were also exercising. The form of exercise in this study was riding a stationary bicycle for 30 minutes.  The male students were divided into groups that included no exercise, moderate exercise, or vigorous exercise. The improvement was noted in the students that were exposed to their vocabulary words either immediately prior, or immediately after, vigorous exercise. Cognitive function and memory recall is improved when a substance called brain-derived neurotrophic factor, or BDNF, is elevated.  Exercise increases you levels of BDNF.  Your BDNF levels fall back to normal ranges approximately 30 minutes after stopping your exercise routine so take advantage of that time. Tackle a difficult project from work or study for an exam as soon as you can following your exercise routine. Structures within our brain perform different functions and communicate through complex networks to keep our thinking skills sharp and memory function stable, help make critical decisions, strategize ways to solve problems, process and organize incoming information, keep our emotions in check, and control how we respond to countless situations.  When structures in the brain lose volume, or start to shrink, our brain function declines along with the parts of the brain that are shrinking. Exercise helps to prevent shrinkage.  The prefrontal cortex and hippocampus, structures in the brain that support memory function and higher-level cognitive functions, begin to shrink at a rate of about 1% to 2% each year for people over the age of 55 years.  Research done in 2010 showed the first documented evidence that exercising early in life helps to prevent shrinkage in the brain in later years, reducing the risk of cognitive decline. The scientific community is still working to determine the best exercises to do, and how long to do them, in order to provide the greatest improvement in brain function. While that question remains unanswered, some things have become clear.  Stretching and muscle tone exercises do very little to nothing to improve brain function.  Whatever you do, it needs to be something that requires active participation.  Walking on a treadmill and riding a stationary bicycle count as actively participating.  This type of aerobic exercise helps not only to maintain brain abilities but can actually help to recover abilities that may be fading away. Even when the aging process, medical conditions, and even brain injury, are working against you, exercising is your proven way to fight back.  So get up and move. Walk using a treadmill or a calculated and safe path, ride a stationary bicycle or a regular one if safety permits, and possibly even participate in competitive sports like tennis.  Competitive and active sports, such as tennis, may provide even greater benefit since other areas of the brain are engaged. The additional parts of brain exposure involve socializing, problem-solving, visuospatial reaction, anticipation, and reaction times. Cognitive flexibility allows us to think about more than one thing at the same time, to rapidly switch your activity and your thoughts from one topic to another, and to quickly adapt to changing situations. Active and persistent exercise, specifically running, has been associated with significant improvements in cognitive flexibility.
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One-sentence summary -- Participate in aerobic exercise. Integrate exercise with your study habits. Exercise to increase your BDNF levels. Start exercising now; the younger the better. Get up and move. Improve your cognitive flexibility.


Restoring your Blackberry to factory settings will wipe all data.  ” ” ”   Your Blackberry device will reset and restart when finished.
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One-sentence summary --
Back up and save all your personal data to a computer, memory card, or third-party cloud storage application. Press the Menu button. Navigate to and select “Options. Scroll to and select “Security Options. Scroll to and select “Security Wipe. Verify that all items in the list are checked, then press the trackpad. Type “blackberry” into the text field, then highlight “Wipe” at the bottom of the screen. Press the trackpad to initiate the factory reset.