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Benefits and Uses of SAMe Supplements
SAMe Supplements Promote Good Mood Brain Chemistry At BrainMD, we see your brain as a sophisticated supercomputer with both hardware and software. For peak efficiency, the machinery (including cells, connections, chemicals, energy, blood flow, and waste processing) needs to work effectively. When your brain hardware or “machinery” doesn’t work quite as smoothly, your health practitioner may suggest therapeutic and biological interventions, including exercise, supplements, medication, neurofeedback, sleep apnea evaluations and treatment, hyperbaric oxygen, and more. Whenever feasible, we recommend the most natural ways to heal and support the brain, such as supplements and lifestyle interventions – nutrition plans and workout prescriptions, for example. While we still use medications when needed, and believe they save lives when used appropriately, we believe that treatment providers should first do no harm, and use the least toxic treatments. (Note: People who suffer from bipolar disorder should generally avoid SAMe since it may provoke mood swings.) What is SAMe? S-AdenosylMethionine (SAMe) can be made naturally in the body or synthetically as a supplement. It powers over 200 enzymes necessary for healthy cell growth, maturation, and specialization. In the brain, SAMe is required for nerve cells to make energy, maintain connectivity, and generate mood-related neurotransmitters. And your body utilizes SAMe for pain relief, depression, liver disease, and other conditions. People who don't make enough SAMe naturally may be helped by taking SAMe as a supplement. Widely studied for the treatment of osteoarthritis – you may have even seen a bottle of SAMe at your grandmother’s house first. But SAMe is not just for joints. In fact, over 40 clinical studies have suggested SAMe can potentially help some people battle heart disease, migraines, Parkinson’s disease, depression, PMS and other conditions. Furthermore, the National Institutes of Health (NIH) which provides scientific evidence ratings for natural supplements, reports that SAMe is effective for treating depression, and may help slow the aging process. SAMe Supplement Benefits: May Also Help PMS, Fibromyalgia, Dementia, and Pain This nutrient has been available by prescription in Europe for many years as an antidepressant and has been available over the counter in the U.S. since the early 90s as a mood lifter and as a supplement for nervous system disorders. SAMe is involved with the production of several other brain neurotransmitters, dopamine and norepinephrine. Maintaining adequate levels of these foundational neurotransmitters is essential in supporting feelings of well-being. Recent controlled trials have demonstrated the efficacy of SAMe in promoting a happy, balanced mood. NIH double-blind research conducted at Harvard Medical School and Massachusetts General Hospital demonstrated that SAMe is beneficial as an additive to those resistant to FDA-approved antidepressants. People taking SAMe in addition to regular antidepressants experienced double response rate and remission rate compared with placebos. One major problem with compliance of prescribed antidepressants is the number of unpleasant side effects, including the 70 percent of patients who experience sexual dysfunction. (This negatively affects adherence to their medication regimen.) Clinical trials have found that SAMe can decrease sexual dysfunction. Everyone can use a little help sometimes. If you are looking for a safe, natural supplement that can support brain health and joint function all while promoting a positive mood, try the natural route first.
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Omega-3 and Omega-6: Know the Difference
Omega-3 and Omega-6 may sound similar because they are both essential fatty acids, meaning that your body needs them but cannot make them naturally. However, each type has different functions and effects. (All Omegas are not created equally!) Omega-6 Fatty Acids Can Help Raise “Good” Cholesterol and More Omega-6 fatty acids are commonly found in today’s modern diet because of its high concentration in popular foods: Vegetable oil Fast food items, such as French fries, popcorn chicken, onion rings Dairy and eggs Chicken, pork, beef Many baked items such as muffins, cookies, bread Omega-6 helps lessen the risks of diabetic neuropathy, rheumatoid arthritis and even allergies. Interestingly, there has been a correlation between Omega-6 and decreased symptoms of ADHD. These polyunsaturated fats are often used to help lower the risk of heart disease by decreasing “bad” or LDL cholesterol, and increasing “good” or HDL cholesterol. Because of our dependency on fast foods, most people actually have too much Omega-6 in their bodies. Too much Omega-6 can actually increase inflammation, which brings its own set of risks, and has also been linked to depression. Benefits of Omega-3 Fatty Acids for Brain Health and Vision Omega-3 fatty acids are found in a high concentration in fish, olive oil, garlic, and walnuts. Though these foods are common, people don’t eat them in the adequate quantities it would take to get beneficial levels and supplements are often recommended. Omega-3 plays a crucial role in reducing inflammation, which, in turn, may reduce your risk of osteoporosis, some cancers, heart disease, asthma symptoms, and other conditions. In addition to the prevention aspects, Omega-3 stimulates hair and skin growth, and because of how important it is during an infant’s development, pregnant women are encouraged to take it to prevent problems associated with vision. When you consider the immense benefits that Omega-3’s unsaturated fats have on the body, it’s easy to see why they are recommended to nearly everybody for their preventative and medicinal qualities. Some benefits are merely anecdotal and research based, such as their belief to protect against memory issues and conditions, such as Alzheimer’s and other dementia issues. Regardless, their proven benefits to decrease joint problems and heart disease make it worth adding to your supplement regimen. Omega-3’s major health benefits come primarily from its long-chain fatty acids (EPA and DHA). In fact, DHA is the most prevalent fatty acid found in the brain and there’s a direct correlation between the volume of DHA in the brain and memory/intelligence. We’ve all heard of fish being called “brain food” and DHA is the main reasoning behind that. DHA fatty acid is vital to the creation and maintenance of certain cellular parts of the brain and retina, making it essential for brain health. As your body ages, your body makes less and less DHA, which is one of the reasons believed to be behind mental decline with age. It’s incredibly important that anyone looking to stay on top of their mental game incorporate Omega-3 into their health care regimen.
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Tips to Helping You Focus & Set Realistic Goals
Staying on track with consistent fitness can be tough, but it doesn’t have to be. To optimize your chances of reaching your New Year’s goals, you’ve got to actively set yourself up for mind-body success. Here are expert tips for helping you stay focused and set realistic resolutions that inspire you to get a stronger body and an optimized brain all year long: 6 of the Best Ways to Stay Focused and Fit Join a Gym or a Training Studio Just getting there is the hard part. Always try negotiating waiving the sign-up initiation fees especially if you are joining a new or smaller exercise studio that’s privately owned. (There’s more leeway for navigating monthly fees.) Snare yourself a better deal before the big rush on January 1, advises fitness expert Tana Amen, BSN, RN. And finally, sign up with a fitness buddy who will hold you accountable to make it to your workouts, she says. Start a Healthy Supplement Regimen If one or more of your healthy resolutions was to ramp up your mental focus and jumpstart energy then you’ve come to the right place. A deficiency in vitamin D or serotonin, for example, may cause excessive fatigue. Take a good multi-vitamin with vitamin D, B6 and magnesium, for starters, says Dr. Daniel G. Amen, MD. Then add on supplements for other areas of improvement, like mood, focus, or memory. BrainMD even offers the opportunity to try three of our most popular products for free with our 7 day Free Trials. Gravity Classes… Anyone? Find a new activity you love and make that a weekend warrior habit you can look forward to. Anything from ice skating to dance lessons to gravity training can make that dreaded workout a fun activity you look forward to. Gravity training compiles strength, endurance and cardio workouts with Pilates and yoga inspired movements and mindfulness. We think you’ll love how much fun it is as well as the results you’ll see! Both group classes and private lessons are offered depending on your preferences. Give the Gift of Green Tea Dr. Amen’s Focus & Energy supports both focus and healthy energy levels. It is formulated with green tea and choline to help enhance endurance, digestion and stamina. Green tea is made from unfermented leaves and reportedly contains the highest concentration of powerful antioxidants called polyphenols. (Research also indicates that some supplements, made with the amino acids found in green tea, may help anxious people focus more clearly.) Commit to be Fit, One Session at a Time Learn the basics and take notes during one affordable session. Asking for help from a professional not only ensures that you will have the accountability you need to meet your weight loss and health goals, but also adds a level of safety for your future solo sessions, says fitness expert Tana, author of the just-launched Brain Warrior’s Way Cookbook. Personalize Your Fitness Rewards Get inspired to ramp up your workout motivation (and commit!) by attending a group bike class, hikes or Pilates sessions 2-3 times a week for one month, writing down the prize you’ll choose and enjoy once you meet your get-sweaty goals. Then, go treat yourself to a sports massage or a movie night. (You deserve it.) Set yourself up for success: take these recommendations and write down how you can use them. Writing them down means you make then an intention, and will help form them in your mind so you can more easily implement them into a habit. Find out what supplements are right for you and your goals by shopping at BrainMD. And remember that you don’t need to be perfect, just better!
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How to Stop Emotionally Overeating
There’s an old adage that goes, “It’s better to face your stuff than to stuff your face.” In addition to being an obnoxious statement, that is far easier said than done! To maintain a healthy relationship with food, or to gain clarity and more acceptance around food, it may require you to re-connect to your body and your natural appetites. And if you’re like a lot of people, food has become the “friend” you turn to when you are feeling blue, dealing with anger, or feeling unloved. When these emotions start to bubble up, it makes you feel uncomfortable, and you may use food to stuff them back inside you (literally), so you won’t have to deal. We all know that doesn’t serve you well in the long run. Do You Turn to Food to Soothe Anger or Loneliness? You may not even realize just how much your relationship with food is impacting who you are and how you live your life. Thankfully, you can learn how to “face your stuff” with expert tips from Amen Clinics. 1. Manage Your Stress When you get frazzled, do you calm your nerves with ice cream or cheeseburgers? Rest assured there are better ways to deal with stress. Meditation, yoga, tai chi and deep breathing exercises, for starters, are simple techniques that help improve your equanimity and help reduce your cravings to overeat. Considering that stress is one of the most common triggers for emotional overeating, reducing your anxiety can be vital to changing your eating patterns. 2. Exercise Every Day Physical exercise is a super-fantastic, all-natural way to help increase self-control and feelings of confidence and well-being. Exercise also boosts your mood in a number of ways: Working out increases serotonin in your brain to help you get unstuck when you can’t stop thinking about pepperoni pizza, potato chips, beer, etc. It increases blood flow and dopamine in your brain, which improves impulse control It clearly reduces stress, balances your mood, and stabilizes your blood sugar levels so you won’t overeat. 3. Nosh Mindfully Being present means paying attention to what you are doing, thinking, feeling, smelling, touching, and tasting in the moment. This is especially important for folks who camp out on the couch all evening and devour bags of cookies without even realizing it. Unfortunately, it’s usually quantity over quality when it comes to emotional eating! By contrast, when you eat mindfully, you pause gratefully on each bite of food and become aware of the smells, tastes, colors, and textures. You learn to savor each bite without checking your phone or watching Survivor reruns. Mindful eating can help you become more aware of feeling full and teaches you to sidestep carb cravings. 4. Balance Your Serotonin The fastest way to balance your blood sugar and decrease cravings (which will help you avoid emotional overeating) is to decrease the amount of high-glycemic, low-fiber carbohydrates you eat (simple sugars, sodas, processed foods). Instead, focus on clean, lean proteins and smart carbohydrates, which we define as low-glycemic, high-fiber. Serotonin, the “don’t worry, be happy” brain neurotransmitter, is at least partially responsible for mood stability, sleep regulation, appetite control, and social engagement. Often the reason that people emotionally overeat is that they are unconsciously trying to increase depleted serotonin levels. They intuitively crave carbohydrate-rich foods such as pasta and bread because simple carbohydrates can raise serotonin levels, and temporarily increase your feelings of well-being. If you’re in need of serotonin-boosting carbs, reach for whole grains and carbs derived from plant foods like sweet potatoes, blueberries, pears, and apples. 5. Don’t Deprive Yourself (Completely!) Avoiding every treat or food you like is a set up for failure: Allow yourself to enjoy those treats that you look forward to, but keep in mind there's no need for an all-out binge-fest. In fact, research indicates that the first few bites of food are the most satisfying. So, follow the three-bite rule – be fully present and conscious while you have those first three bites so you can really concentrate on enjoying the food. 6. Use H-A-L-T to Curb Emotional Eating To keep emotional overeating in check, learn to H-A-L-T, which stands for: Don’t get too Hungry. Going too long without food lowers your blood sugar levels, which can lead to irritability, which can directly trigger overeating. Don’t get too Angry. Uncontrolled antagonism can send you running to the cookie jar to calm your raging emotions. Don’t get too Lonely. Social skills and a nurturing social network are critical to your emotional well-being. Enlist a team of supporters and healthy role models. Don’t get too Tired. Sleep deprivation leads to a brain that cannot cope as well with stressful situations, leading to worsening moods, greater irritability, increased anger, and more frustration. When emotions are running wild, you are more apt to run to the refrigerator for solace. Make sleep a priority to boost brain function and improve judgment and self-control. Be patient and learn how to balance your emotions and overeating eating triggers. More sleep, a support network and dietary supplements can all potentially support healthy serotonin balance in the brain, which can minimize emotional overeating.
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How Hypnosis Can Help You Gain Mastery Over Your Mind
Your brain is the most complex organ in the universe. It weighs about three pounds, or roughly 2 percent of your body’s weight, and yet it uses 20-30 percent of the calories you consume, 20 percent of the oxygen you breathe, and 25 percent of the blood flow in your body. What’s more, your brain is 85 percent water! We estimate that the brain has 100 billion nerve cells and more connections than there are stars in the galaxy. Your beautiful brain is the organ of learning, loving, and behaving. When the brain within a family or an organization work properly, for example, the family or organization tends to be positive and effective. When the brain of one or more family members or an organization is troubled, the family or organization may experience increased stress and strain. Hypnosis may help change all that. How Can Hypnosis Combat Negative Thinking? It’s simple. Negative thinking disrupts healthy brain function. And chronic stress also kills cells in the memory centers of the brain. Hypnosis is a powerful tool to help you gain mastery over your own mind and body. Hypnosis can also be helpful for sleep problems , as well as for anxiety and pain. Before trying hypnosis, your health professional will first help you eliminate anything that might interfere with optimal brain function and positive thinking: These include lack of sleep, drug abuse or alcohol, too much caffeine before bed, being sedentary, and simple tips like unplugging electronics before bed to allow for more restful and brain rejuvenating sleep. One Fascinating Case Study in Hypnosis I have used hypnosis as a tool to help many patients. When I was an intern at the Walter Reed Army Medical Center years ago, many of my patients wanted sleeping pills. As you can imagine, it’s hard to sleep in a busy, noisy hospital. Before I gave them the pills, however, I asked if I could hypnotize them first. Almost everyone agreed, and it was very helpful. Several of my first professional papers came from using hypnosis for sleep issues. One of my patients, a decorated World War II hero, had Parkinson’s disease and when he was in hypnotic trance for sleep, his intensive tremors went away. When I told the attending neurologist about it the next morning, he thought I was crazy. So, I repeated the exercise in front of the doctor, and the astounding results became my first clinical paper. Just as negative thoughts can make a body sick, promoting positive and nurturing thoughts (via hypnosis) can help you heal the brain. What Does It Feel Like to be Hypnotized? First, let’s admit that real hypnosis is definitely not the woo-woo Las Vegas trickster magician scenario, where he’s up on stage making his audience cluck like chickens just for laughs. Not at all. Hypnosis is another tool to help you (and other professionals) understand your brain. It is often accompanied by talk therapy, lab tests, and doctor’s visits. When you are under, some people claim being hypnotized is more like a heightened state of relaxation that helps you get more in touch with your unconscious. The term “hypnosis” may mean different things to different people, but it generally entails becoming fully relaxed by entering a trance-like state, then listening to a hypnotist as he or she communicate in a rhythmic, calming voice. Dr. Amen says hypnosis is quite effective for becoming much more aware of what your body needs. For one example, a small study from the Journal of Consulting and Clinical Psychology found that women who were hypnotized for weight loss shed an average of 17 pounds within 6 months, compared to a mere half a pound in the control group. If you’d like to investigate how hypnosis can enrich your brain function, better induce sleep, help you with food cravings, smoking cessation – or just help you understand certain difficult situations with deeper clarity – ask your health professional to steer you to an appropriate pro. If you’d like to read more about Dr. Daniel Amen’s real-people case studies, pick up his newest book, The Brain Warrior’s Way. Until then, you may find yourself getting very, very sleepy!
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4 Tips to Become the Best Version of You This Year
Jingle bells, jingle bells – wait a minute. Hold your reindeer, there. If you are not feeling quite in the holiday swing of things yet, just do it. Let out one giant “Humbug!” and get it out of the way… Ah, now, that feels better! It is the time of year to look back, take stock and rewrite your negative stories. Set goals for the new year that center around gratitude, strength, and mindfulness. Try these four expert techniques to get in touch with your healthier, calmer self, the best version of you this year. We can help you slow down your busy brain, create healthier relationships, and ultimately bring your life back under control, all of which increase the likelihood for glad tidings of comfort and joy. 4 Ways to Make the Season Merry and Bright 1. Boost Your Immunity Naturally No one feels happy and bright when they are sniffling over the Christmas cookies! While no single food will magically fend off the flu, some nutrients can help protect your body from billions of germs and bacteria. Here are specific nutrients and foods that researchers may suggest to enhance your immune system: Omega-3 fatty acids found in flaxseed oil, nuts, salmon, tuna, mackerel Zinc-rich foods found in chickpeas and some legumes, oysters, crab, lean meats and poultry Selenium-rich foods found in barley, broccoli, sardines, tuna, Brazil nuts Vitamin E-rich foods found in seeds, almonds, peanuts, hazelnuts 2. Slate Time to Tune Up Getting 30 minutes of daily physical activity can strengthen many defenses of the immune system, kick-start your stamina and keep anxious thoughts at bay. Since consistent exercise is a natural anti-depressant, it can help deflect some of those daily and seasonal anxieties. “Exercise gets antibodies and white blood cells moving through the body faster, so they may detect illnesses sooner,” says Daniel Amen, M.D. “Additionally, an increase in blood circulation [from exercise] may also trigger the release of hormones that ‘warn immune cells of intruding pathogens,’” which may help sidestep sickness while enhancing your mood. 3. Take Your Vitamin D, for Goodness Sake Vitamin D plays a number of pivotal roles in promoting weight loss, good moods and immunity. Unfortunately, nearly one-third of the U.S. population is vitamin D deficient, says Dr. Amen. Very few foods contain much vitamin D, so your best bet is to take a supplement containing Vitamin D. NeuroVite Plus combines more than 50 nutrients, including vitamin D and plant extracts in their most active forms, to provide whole body-mind nutrition. 4. Train Your Brain to Bring Joy to the World Every time you have an unkind thought or a stress-out thought, your brain releases negative chemicals that make your body feel bad, says Dr. Amen. Every time you have a happy thought, or a kind thought, your brain releases chemicals that make your body feel good. Whenever you're happy, imagine that your brain is releasing bubbles with smiling faces, he suggests. And pass them on to the next person who may be mumbling “Humbug” right about now. Being vital and feeling hearty around the holidays improves your mood and boosts your stamina. (Go chop that firewood already.) To celebrate additional glad tidings, try more of these “good mood” nutrients.
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Become A Brain Warrior and Master Your Brain Health
Every day, we are fighting a war for our health. We are constantly being bombarded by persuasive advertisements, tempted by dangerous habits, and surrounded by “sheep” making it too easy to follow the herd into an unhealthy lifestyle. That is why we have to be Brain Warriors for ourselves, and the ones we love. Our very lives depend on it. What Exactly is a Brain Warrior? A Brain Warrior is someone who has M.A.S.T.E.R.Y over the health of their brain, their attitude and their body because they know what’s really at stake. Everything. M.A.S.T.E.R.Y starts with an M for Mindset If you don’t know your why you’ll never do your what. Before you can start on the way to becoming a brain warrior, you must first determine exactly why you want to start on this path – what is your short-term goal? Do you have long-term or preventive health goals? M – Mindset Fostering willpower and honing your mental concentration is a great place to begin mastering the Brain Warrior’s philosophies. When you begin to consistently think more clearly, nothing can distract you from your goals. A – Assessment You can’t change what you don’t know. You have to make an honest, practical self-assessment of your health; no matter how bad things are now, if you aren’t honest with yourself, they will only get worse. S – Sustenance To start acting like a warrior, you have to start eating like a warrior. Food is medicine. What you put into your body is fueling how you feel and respond, to external stressors. When you eat nutrient-rich foods, and make smarter meal choices, you will feel the benefits in record time. T – Training To be a warrior, you have to train like a warrior. This war for your health is no joke, which is why you have to physically exercise, sweat regularly, get strong, stretch, train, eat right, and prepare every day for the battles ahead. Soon, you will be more prepared for any obstacle you face on your way toward total well-being. (Maintaining a stronger body helps make you feel more equipped, potentially better at handling crisis or health problems that crop up.) And they always do, after all. E – Essence What is a warrior made of? All of us have felt pain, weakness or discomfort. With time and education and professional help, real warriors can turn their pain into purpose. And because of those convictions, you will push yourself to be stronger, clearer and more vital every day. R- Responsibility It’s not just about you; it’s about generations of you and your family. Your actions on the way to becoming a warrior are not simply for your benefit. Good habits affect your offspring and your family tree over generations. Your health and wellness efforts will rub off on those around you and have positive effects you could never have predicted. Y – Years The Brain Warrior’s Way is not a fad diet or a 2-week program, this is a way of living so that you can learn to start each day better than the last. A warrior is rational and focused. Learning to have M.A.S.T.E.R.Y. over your brain, emotions and also your body will benefit you not just for the next few weeks, but for the remainder of your life. (Remember those long-term goals?!) If you enjoy reading this type of inspiration, join me for a weekly Facebook live chat where we’ll discuss all types of health, nutrition, exercise and wellness strategies. Thank you for being an important part of our tribe. We get better together. That’s why it is important for you to start your own tribe and work together with the people you love to get everyone healthy. A great way to start is by gifting The Brain Warrior’s Way Bundle: an amazing package containing both The Brain Warrior’s Way and The Brain Warrior’s Way Cookbook at a special discounted price!
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Top Three Things to Look for in Protein Powders
Protein is a critical component in the healthy growth and functioning of cells, tissues, and organs throughout your body. Eating lean protein everyday has a variety of benefits, including: chasing away hunger improving focus stabilizing your blood sugar boosting energy speeding up weight loss enhancing cognition Most adults need an average of 45-100 grams of dietary protein daily, depending on their size, activity levels, and metabolic demands. For some, the prospect of needing to ingest that much protein each day may be daunting. To ensure that you are receiving optimal health benefits from protein powders, and other sources of lean dietary proteins like fish, here are the top three things to look for when you’re comparing protein powders. Look for a Plant-Based Protein Powder The two most frequently used protein powders are made from whey (a milk protein) or soy, but they come with significant health risks. Top scientists are beginning to recognize what many human intestines have already made clear: Cow’s milk and subsequent dairy products are unnecessary in the adult human diet. In fact, many humans have trouble properly digesting dairy products at all. Additionally, bovine growth hormones, commonly given to dairy cows to increase their milk production, are suspected of contributing to early puberty in our children because of elevated igF-1 (insulin growth factor). Soy Proteins May Not be the Healthiest Choice Soy contains components with high concentrations of lectins (carbohydrate-binding proteins), which can contribute to leaky gut, according to Dr. Daniel Amen, MD. He says eating too much soy protein can also affect other systems of the body: Soy proteins may include too much phytic acid, believed to reduce the absorption of vital minerals. It may contain too many phytoestrogens (plant estrogens) that can contribute to the development of some cancers. Too-high levels of phytoestrogens can contribute to premature puberty in girls and impotence in men. New research is demonstrating that plant-based protein is a healthy alternative, providing the same protein benefits as whey and soy but without the potential health detriments. According to a randomized, double-blind, placebo-controlled clinical study published in the Journal of the International Society of Sports Nutrition, plant-based protein performed just as well as whey protein (the industry’s dairy-based standard). Plant-based protein is also good for the health of your heart. In a study published in the American Journal of Epidemiology, researchers found that intake over time of plant-based proteins (rather than animal-based proteins) decreased the risk of heart disease. Furthermore, plant-based protein is very hypoallergenic, easy to digest, and doesn’t cause bloating, a common side effect of many other protein powders. Choose a Protein Powder with “Complete Proteins” Your body requires 22 amino acids to function properly – 13 are made by the body (called non-essential amino acids) and the other nine must be obtained through external sources, usually food (called essential amino acids). The presence of these essential amino acids is what determines if a protein is considered complete or incomplete. Complete proteins provide all the essential amino acids in sufficient quantities. Unfortunately, most plant-based protein powders do not contain complete protein and therefore need to be supplemented with other proteins. Having a full-spectrum of amino acids provides powerful support for healthy mental focus, muscle energy production, and overall recovery from exercise and stress. Make sure to choose a protein powder that provides complete protein by combining a variety of plant-based proteins. Choose a Protein Powder with Adequate Fiber Fiber impacts nearly every phase of digestion, starting from your fist bite. In the stomach, fiber absorbs water and creates bulk, which can increase the time it takes for food to move out of the stomach. The longer food stays in your stomach, the fuller you feel — and the less likely you are to experience the spikes in blood sugar that occur when food digests quickly and glucose is dumped into the blood. In your small intestines and all the way through to the colon, fiber keeps things moving, yet provides bulk. Bonus! Fiber is a prebiotic – food for the good bacteria in your gut – thus improving your gut health too. In many cases, when people start to increase the amount of protein in their diet, the amount of fiber they ingest often decreases. This can create problems, so ensuring that you’re getting fiber at the same time as protein can prevent this. Most protein powders on the market seem to lack one thing or another – taste, fiber, consistency, low sugar, complete protein, and even certain nutrients. BrainMD created OMNI Protein to provide 22 grams of complete plant-based protein in a delicious, non-gritty, fiber-filled way without any artificial flavors, colors, sweeteners, soy, dairy, sugar, or GMO’s. If you are interested in learning more about protein powders, make sure to check out one of our related blogs, Top 3 Things To Avoid When Purchasing Protein Powders. Now Available in Chocolate and Vanilla
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9 Tips to Avoid Holiday Weight
It is widely understood that the holiday season usually equates with weight gain. Depending upon which news story you look at, the estimates of how much the average person gains varies greatly. Even though some individuals report gaining 5 to 10 pounds over the holiday season, research done on large groups of people does not show this to be a widespread occurrence. The good news: research conducted by the National Institutes of Health (NIH) found that the average American gains just one pound. So, you may ask yourself, what's the big deal in a little holiday weight gain, especially if it's “only” a pound? The bad news: according to the same research, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity. The worse news: for people who are already overweight, their average weight gain is closer to 5 pounds and these folks don’t lose their extra holiday weight either. Since it is much easier to avoid gaining holiday weight than it is to lose it afterwards, use these top tips to avoid holiday weight gain. 9 of the Best Ways to Avoid Holiday Weight Gain 1. Have A Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Be aware of what holiday pitfalls you are likely to face and make a plan on how to handle them. It can be as simple as writing out something like: [wc_box color="inverse" text_align="left"] During the _______________ (name of event goes here), my biggest challenge will be _______________________, and my goal is to __________________. I plan to make this happen by _______________, __________________, and _________________. [/wc_box] Write out as many of these as you need and put them where you will see them. Make sure to read them regularly and you’ll be surprised at how much easier you will find it to make healthy choices for yourself during the holidays. 2. Just Keep Moving Physical exercise is a fantastic strategy to help you increase self-control in order to be less tempted by any cravings you experience. Exercise helps increase blood flow and dopamine in your brain which improves impulse control, helps reduce stress, and improves your mood. In addition, exercise boosts serotonin in your brain to help you get unstuck when you can’t stop thinking about Grandma Marion’s pecan pie. 3. Stay Hydrated Often we mistake dehydration for hunger. Drinking water throughout the day will help to alleviate this potential signal cross. Be sure to drink water, seltzer, or herbal tea before you eat – it will take up space in your stomach, is calorie-free, and is good for your health! 4. Beware Of Booze Alcohol can cause a triple whammy: not only are alcoholic drinks high in calories and bad for the health of your brain, drinking alcohol will also decrease your resistance to temptations. You need all your willpower to resist the cheese dips and yummy-looking desserts, so staying sober is a good strategy. 5. Seek Supplemental Support Multiple research studies have found that increasing omega-3 intake can decrease cravings for things like nicotine, alcohol, and sugar. Additionally, BrainMD Health’s Craving Control contains six active ingredients that work synergistically to help calm the craving centers in the brain, balance blood sugar and insulin levels and promote a positive mood with clinically studied, all-natural ingredients. In addition, it can diminish the frequency and intensity of your cravings, helping you to more effectively achieve better control over your behavior. 6. Don’t Go Hungry Make sure you eat healthy, low carb and high protein food consistently and especially before attending a holiday gathering. The delicious food is tempting enough as it is, but being hungry will make saying no all the more difficult. Try having an OMNI Protein shake before you leave for the gathering. It creates a feeling of satiety with fiber-rich protein and it will help anyone with a sweet tooth resist that holiday fudge! (Check out our recipe section for shake ideas and more.) 7. Divert Your Attention Try to remember that the holiday season is about more than just food. Make socializing, rather than food, the focus of the event. Next time you go to a holiday party, make it your goal to have a conversation with each person and take time to admire the decorations. If there is entertainment, be sure to enjoy it. 8. Just Say No Practice saying "no, thank you." Remember to be firm, but kind. It's okay to turn down invitations or tell a food-pushing host you don't want seconds. "Oh, that looks really delicious, but I’m too full right now, but thanks for asking!" 9. Use Smaller Plates Though it is an optical illusion, the same amount of food looks larger on a smaller plate than it does on a larger plate. In fact, research from Cornell University shows switching from a 12-inch to a 10-inch plate can help you eat 20-25% fewer calories.
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Why Multiple-Mechanisms are Better for Your Memory
Your brain gets sick or it ages in many different ways, and that is exactly how we assess and optimize it. Assessing and targeting multiple processes like inflammation, blood flow, cell membrane health, and more can make a radical difference in your brain function. Single-mechanism interventions, such as taking just single supplements like chromium or vitamin E by themselves, have not consistently worked in large-scale studies to stave off cognitive impairment. But when we use smart combinations to fight the war for brain health on multiple fronts our effectiveness significantly improves. One such combination formula is BrainMD’s Brain & Memory Power Boost. This is the supplement formulated to help in our brain enhancement work with active and retired NFL players. When used in conjunction with a brain healthy program, we demonstrated significant improvement in memory, reasoning, attention, processing speed and accuracy. It was so effective that I take it every day. Brain & Memory Power Boost includes the super-antioxidant N-Acetyl-Cysteine (NAC), phosphatidylserine to maintain the integrity of cell membranes, huperzine A and acetyl-l-Carnitine (ALC) to enhance acetylcholine availability, alpha-lipoic acid to improve cellular energy production, and vinpocetine and gingko biloba to enhance blood flow. This is a novel combination of powerful antioxidants and nutrients essential in enhancing and protecting brain health. It supports overall brain health, circulation, memory and concentration. Some of the prettiest looking brains I have seen through our imaging work are those on ginkgo. Ginkgo extract comes from the leaves of the Ginkgo biloba tree, the oldest living tree on the planet, dating back roughly 200 million years! It is a powerful antioxidant that is best known for its ability to enhance circulation, memory, and concentration. Studies show that ginkgo extract supplementation supports healthy cerebral blood flow, which brings more oxygen to the brain, promoting cognitive health. However, as I mentioned earlier, single-mechanism interventions are not nearly as effective as multiple-mechanism interventions. This proves true for ginkgo as well – thankfully, clinical research supports that the effectiveness of ginkgo is substantially increased when combined with phosphatidylserine. Phosphatidylserine is a phospholipid, one of a unique molecular category that are essential building blocks for all our cells. Though phosphatidylserine is essential for every cell of the body, it is highly concentrated in the brain where it is crucial for information transfer between nerve cells at the synapses. It is also essential for the mitochondria, the cell’s energy generators. Furthermore, ginkgo biloba has been shown to improve working memory when combined with vinpocetine, an alkaloid compound prepared from the periwinkle plant (Vinca minor). If you want a mind that's clear, sharp and powerful, consider trying Brain & Memory Power Boost – an all-star lineup of potent nutrients that protect circulation in your brain, boost brain circuit function, and promote mental sharpness. [wc_box color="inverse" text_align="left"] Don’t just take our word for it! Here is a recent testimonial to the power of Brain & Memory Power Boost: “Yesterday my husband and I had a fun revelation about your Brain and Memory Power Boost. We ran out about 3 weeks ago. Confession time....we have both REALLY noticed that there has been a drop in focus and memory. Just a little edge has been removed. I can hardly wait to get back on track. Last year at this time I stopped taking them for about month just to see if I noticed anything and boy, oh boy, did I! My husband and I are feeling the same thing again. We will never go without a big supply of Brain and Memory Power Boost again!! NEVER NEVER NEVER!!” - Jill C. [/wc_box]
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Keep Your Mind Sharp by Staying Fit at the Office
It is no doubt that exercise is essential to brain health. But as a working woman and a mom, sometimes getting to the gym during the week seems next to impossible. Once you have kids, getting to the gym before work is nothing more than a fantasy. After work, most people are tired from a stressful day of work. And the day isn’t over! There are kids to drive around, homework to help with and dinner to get prepared. Whew! To make matters worse, research revealed that 77% of call center and office based employees spend their working day is spent sitting. We now know that long periods of sitting are as bad for your health as smoking, not to mention coping with stress. The effects of inactivity has long-reaching effects on our health in such ways as obesity, heart problems, depression and diabetes Parenting, long meetings, aggressive book deadlines and hectic travel schedules force us to be creative with scheduling workouts. But instead of thinking, “I don’t have time to workout”, I know it’s not an option. As someone who has been very ill in the past, I know I don’t have time NOT to exercise. By having this attitude, I will always find a way. By staying active at the office, I am able to keep my mind sharp. Here are a few of my favorite tips for staying fit in the office: Use a pedometer or fit bit. This will help you assess how many steps you take throughout your work day. It’s amazing how just being aware and having a goal will cause you to move more. Taking the stairs instead of the elevator Schedule “walking meetings”. Daniel often has people walk with him to discuss work matters, or he schedules phone meetings so he can walk while he talks. We both find that we think better on the move. Devote 15- 20 minutes to go on a power walk for your lunch break, and take a co-worker with you. Ask co-workers if they want to pitch in for an inexpensive ping-pong table so you can play at lunch. We provided one for our staff members and now we have an office tournament going. In addition to the exercise, coordination enhancement and brain stimulation this provides, we’ve seen wonderful bonding between our staff members as a result. Stretch your stress away. Tension in your shoulders, neck and back is easy to release with some simple stretches using your office chair. Use an exercise ball for a chair. Unlike sitting in a chair, sitting on an exercise ball engages your core muscles and helps improve balance and flexibility. My treadmill desk is the best investment I’ve made as an author who normally has to write for long periods at a time. Walking at a very slow pace while I write or answer email has completely changed my focus and energy. I keep a change of clothes and deodorant at the office. If I have a long day, I make sure to block out an hour for a workout. I can either do this in the small space available in my office or at the gym (which is a short drive). I’ve learned to embrace being sweaty. A quick splash to the underarms and some deodorant is usually enough to get me through until I get home. I’d rather be a little sweaty and healthy, than glamorous and full of disease-causing inflammation. There’s nothing glamorous about that! Please share your ideas for staying fit at work. I love hearing from you. If you enjoy my weekly tips, I invite you to check out our two new books, which are filled with hundreds of tips to help you win the war for the health of your brain and body! The Brain Warrior’s Way and The Brain Warrior’s Way Cookbook are now available for pre-order here.
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Did You Know Saffron Promotes Serotonin?
Saffron for Depressive Thoughts According to the National Institutes of Health (NIH), 38 million Americans suffer with mood disorders each year, and 78 million will be afflicted at some point in their lives. Left untreated, mood issues can have serious personal, relational, occupational and social consequences. Until recently, many people felt that mood problems were the result of a weak will, bad character, or sin. Recent brain science has revealed that these disorders are in large part the result of brain dysfunction. Depressive thoughts are associated with low levels of certain neurotransmitters, especially norepinephrine, dopamine, and serotonin, as well as deficiencies in omega-3 fatty acids. When people with anxious or depressive thoughts seek help (typically from a primary care physician), most receive medication as the only intervention. However, these medications often have significant side effects, especially in the area of sexual dysfunction, weight gain, and relapse. What is Saffron Used For? Multiple research studies suggest that saffron, a spice derived from the flower of Crocus sativus, may support healthy levels of serotonin in the brain, a neurotransmitter that contributes to feelings of happiness and well-being. Saffron is high in carotenoids and B vitamins that help increase the levels of serotonin and other chemicals in the brain that are associated with mood concerns. A meta-analysis of five studies found saffron extract to be as effective as antidepressant medication in treating people with depressive tendencies. Another study found saffron to be as effective as fluoxetine (Prozac) in reducing mild to moderate mood dysregulation. Additionally, research has demonstrated the effectiveness of curcumin, the naturally occurring chemical compound in turmeric, as an effective and safe therapy for treatment in patients with depressive thoughts and memory issues. One study in particular found that not only was curcumin tolerated well by all the participants, but they discovered curcumin was as effective as Prozac in managing mood. Saffron & Curcumin Benefits In a 2013 study of human subjects with depressive propensities, curcumin’s effectiveness was similar to that of a standard antidepressant medication. More importantly, curcumin contains none of the side effects associated with common antidepressant medications and provides additional health benefits as well. Recent research published in the Journal of Affective Disorders looked at the effectiveness of both curcumin and saffron in treating major mood issues. In this randomized, double-blind, placebo-controlled study of 123 individuals with major mood disorder, it was shown that doses of curcumin and combined curcumin/saffron were effective in reducing anxious and depressive thoughts. Dietary supplements can be a great way to attain the same nutrients that research studies have found to deliver amazing health benefits. Supplements can help enhance the functions of the body with little to no side effects. It's important when taking dietary supplements that you are confident in their quality, and that you speak to a nutritionally informed physician before beginning any new regimens. For more information about our full catalog of brain healthy supplements, visit the online store at BrainMD.
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