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This Is Why Skipping Meals Isn’t Good for Your Health
In today’s busy world there are many reasons people skip meals. Why People Skip Meals According to research published in the Journal of Food Science and Nutrition Research, breakfast is the most frequently skipped meal of the day. The #1 reason people skip meals (breakfast in particular), is lack of time. Other reasons include: Lack of appetite Trying to lose weight Not able to cook Intermittent fasting Regardless of the reason (unless you’re fasting for medical or religious purposes), it’s recommended that you eat regular meals, even if they’re smaller ones, throughout the day. Consistently passing up on meals can lead to a host of mental and physical problems. Dangers of Skipping Meals Nutrient Deficiencies It goes without saying that skipping meals can lead to nutrient deficiencies. Still, due to the potential negative ramifications of frequently postponing meals, it’s worth repeating. Skipping a meal means passing up on an opportunity to nourish your body with the vitamins, minerals, amino acids, and other nutrients it needs to stay strong and healthy. When you finally get to your next meal, your low blood sugar level may tempt you to gorge on processed foods with simple carbs, which will only fill you up for the moment. Trouble is, carbs and other sugar- or fat-filled foods often contain little nutrition and can lead to weight gain and potential problems with your organs or other bodily systems. Energy/Mood Swings Skipping meals may also create blood sugar swings that can affect your energy levels and mood (ever been hangry?). Without a fresh intake of nutrients, you may end up feeling lethargic and mopey. Of course, this can affect your judgement and cause you to reach for unhealthy foods that won’t supply your body with key nutrients or satisfy your hunger. Temporarily abstaining from food and doing a workout might be a double whammy to your system since your body will struggle to pull from its nutrient stores to keep up with the increased energy demands. To prevent muscle strain and joint pain, there are several pre- and post-workout foods you should consider consuming. Drives Cravings Like the proverbial elephant in the room, if you’re hungry, the only thing you’re thinking about is eating. And, most likely, you’re thinking about foods that can give you a quick boost in energy, like high sugar/simple carb snacks. If your goal with skipping meals is to lose weight, it may backfire and lead to binge eating. Even if you’ve never had strong cravings for carbs and sugar before, skipping meals may create a dependency on foods with these unhealthy ingredients. Irregular Digestion Inconsistent eating patterns may cause digestive issues such as constipation, diarrhea, and even nausea. Falling into a pattern of skipping a meal and then eating a big meal can create additional distress in your digestive system. Eating regular meals filled with fiber-rich and plant-based foods is a solid way to help reestablish healthy digestive habits. Eating Disorder It stands to reason that irregular eating habits can lead to an eating disorder. Like the swinging of a pendulum, skipping meals followed by voracious eating can lead to rapid weight gain on one side and severe weight loss on the other. A brain receiving insufficient nutrients may drive these extreme diets, which can lead to severe eating challenges. One of the best ways to avoid the negative effects of skipping meals is to always carry healthy snacks that can help tide you over until the next meal. Here Are Some of the Best Healthy, Anytime Snacks Healthy snacks can be a key factor in supporting your ability to stick to a healthy food plan. Eating the right kind of snack between balanced meals can help you in several key areas: Assists you in achieving weight loss goals Keeps your blood sugar stable Curbs the urge to overeat Revs up your metabolism Provides the fuel you need to feel alert and focused throughout the day Eating sensible snacks also can help fight mid-morning fatigue, mid-afternoon carb cravings, and mindless evening grazing – one of the chief culprits in weight gain. What to Look for In a Healthy Snack To ensure you’re eating a healthy snack, make sure it includes: Protein: 7 to 10 grams of protein (equal to about 2 tablespoons of hummus or guacamole, or a slice of turkey, or 2 tablespoons of whole, raw nuts) Healthy fats: 3 to 15 grams of healthy fats, such as avocado, salmon, or seeds Complex carbohydrates: 2 or 3 cups of raw or lightly steamed veggies – or a serving of low-sugar fruit such as berries or tart apples 7 Healthy Snacks to Keep Handy Throughout the Day 1. Excellent Eggs One of the few foods considered as a complete protein, eggs contain all nine essential amino acids that the body can’t create on its own. Additionally, eggs are full of vitamins needed for the body to produce energy, such as thiamin, riboflavin, folate, and B12. That gold yolk color also provides carotenoids, which help the eyes function and may help with mental processing. 2. Dip Apple Slices As a healthy alternative to eating chips and dip, slice up an apple and dip the wedges into almond butter for an appetizing snack. For variety, use any organic, sugar-free nut butter as a great-tasting, protein-packed dip. 3. Snack Bags Emergency rations can be a lifesaver if your blood sugar drops and you get a snack attack. Examples of healthy snacks are low-sugar dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). 4. Eat Edamame Replace finger foods like Skittles or M&Ms with shelled edamame (which is roughly the same size as those candies). Edamame is high in protein and fiber and is the perfect low-calorie snack for when you get the munchies. 5. Nutritious Nuts Almonds and cashews are an excellent source of protein, healthy fats, and fiber that can help balance blood sugar levels. They’re also packed with magnesium, a mineral that plays a key role in converting food into energy. Walnuts have more plant omega-3 fats than other commonly consumed nuts such as almonds, peanuts, and pistachios. 6. Turkey and Grapes For an energy-enhancing snack, eat two slices of lean deli turkey and a dozen grapes. This well-balanced snack is high in protein and antioxidants and should keep you sated until your next meal. 7. Healthy Chocolate Chocolate has health-promoting properties that support a positive mood and the ability to think clearly and focus. Unfortunately, most chocolate bars are loaded with harmful ingredients like sugar, dairy, and synthetic flavors that virtually cancel out chocolate’s powerful health benefits. Instead of chewing on a sugary candy bar, reach for a nutritious chocolate bar instead – one that will sustain your energy rather than making it crash after a brief spike. BrainMD offers two delicious chocolate bars that are sugar, dairy, and gluten free: Brain in Love and Brain on Joy. Stock up so that you’ll never be tempted to eat an unhealthy chocolate bar. Consistent Nutrition Though there might be a good reason for skipping meals, like a medical or religious fast, try not to make this a consistent pattern. There are a host of mental and physical complications that can result from failing to get regular nutrition. Planning delicious and healthy snacks is a great way to curb cravings for unhealthy foods and to avoid overeating at mealtime. Also, they can help you stay full between meals and help you achieve and maintain a healthy weight. The goal should be consistent, healthy nutrition. Never pass up an opportunity to give your body the nutrients it needs to function at its best. Skipping meals is a losing game, so don’t play it. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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8 Smart Tips for How to Eat Healthy at Restaurants
Maintaining a brain healthy diet filled with whole foods, fruits, vegetables, nuts, seeds, lean protein, and complex carbohydrates is easiest if you have control over your meals – and most of us do at home. It becomes more challenging when eating out. In fact, research shows that restaurant meals in countries all over the world have larger portions and more calories. Studies also show that eating meals out is associated with higher sodium intake. Thankfully, health experts and dietitians have a treasure trove of tips for healthy eating at restaurants and how to eat healthy while traveling – and you’ll find the best of them below! 8 Quick Tips for How to Eat Healthy at Restaurants 1. Plan Ahead There’s a lot you can do to ensure you have a healthy dining experience when you eat out, starting with the choice of restaurant. Choose with health in mind! Peruse menus ahead of time to ensure there are plenty of brain healthy options such as quality proteins – lean meats, poultry, and fish, or tofu, nuts and beans if you’re vegan or vegetarian – as well as plenty of salads, vegetables, and healthy fats. If you have specific dietary needs, email or call the restaurant you select and make sure that they will be able to accommodate you. Select a few potential menu items before you go. Also, be sure you aren’t ravenous or too thirsty before you dine out. If you enjoy a snack of protein and fruit or vegetables and drink plenty of water before you eat out, you’ll be less likely to eat too much. 2. Don’t Drink Your Calories Skip the alcohol. It’s usually loaded with calories and is hard on the body and brain. It also loosens inhibitions, which makes it more likely you’ll make poor food choices. Skip sodas and juices too – they’re loaded with sugar. Choose water, iced tea, herbal tea, mineral water, or decaf coffee. 3. Limit the Bread or Chip Basket Many restaurants offer bread and most Mexican restaurants offer chips and salsa. Either immediately ask your server to take them away or if you can trust yourself to be moderate, take one piece of bread or a handful of chips, and set it on a plate for yourself. Then ask the server to take it away. 4. Adjust Your Portion Unless you’re having a fine dining experience, most restaurant portions are oversized. Accept this ahead of time and have a plan. Many couples split an appetizer or an entrée. If you’re dining alone, consider ordering two appetizers rather than a large entrée. Or, if you order a large entrée, get a to-go box and enjoy the leftovers the following day. 5. Swap and Add Considering that a balanced meal generally has a quality protein and ample veggies – shape your meals to fit the balanced meal model. If you order a sandwich that comes with chips or fries, swap them out for fruit or a salad. With a dinner entrée, swap fries for vegetables, whole grain rice, or quinoa. It’s always a good idea to go with more veggies since most Americans don’t get enough vegetables in their diet. 6. Choose Healthy Preparations Fried and sauteed veggies, meats, poultry, and fish typically have more salt and fat. Choose a preparation that’s better for your health, such as: baked broiled grilled poached roasted steamed These cooking methods generally have much less fat and sodium. 7. Elevate Your Dressings and Sauces Dressings, sauces, and condiments can add a lot of saturated fat, sugar, and sodium to a meal. Ask for your dressings and sauces on the side. A little olive oil and lemon with an occasional dip of your fork in your salad dressing can help to make a salad healthier. Choose broth-based soups over cream-based soups. If you’re having pasta, opt for a tomato-based sauce over cream-based. 8. Tea, Coffee, or Fruit for Dessert Here’s a novel idea: Skip dessert! Avoiding desserts reduces sugar and fat intake. It may be hard initially, but it’s easier than you think. Create new, healthier habits! Most fine restaurants will be happy to bring you plain, fresh berries instead. Or order a cup of tea or decaf coffee. If it’s a special occasion and you don’t have an issue with moderating your sweets, share a dessert with others. 4 Healthy Eating Tips for Travel Keep the eating out tips in mind when you travel, as well as these tips mostly centered on air travel. 1. Pack Snacks Preparing healthy snacks can pay huge dividends on travel days. Most airlines offer terrible food, if any at all. Take advantage of the fact that TSA allows you to bring non-liquid food items through security and pack healthy snacks. (They work just as well for train or car travel.) Ideal choices might be whole fruit, grass-fed jerky, healthy granola, roasted or raw (not salted) nuts, dried fruit, nut butters, low-sugar protein bars, hummus and veggie sticks, or boiled eggs. (Be aware that semi-liquid items like nut butters, hummus, and yogurt must be packed in 3.4-ounce containers (or less) and placed in a quart-size bag. You only get one bag allowed for your liquid items in your carry-on bag.) 2. Eat Before You Go Though there may be times when you can’t, always try to eat before you travel. If you’re flying, buy your meal in the airport terminal. It will be better than what the airline offers. 3. Stay Hydrated Traveling can be dehydrating. When flying, TSA will make you toss your water, so pack an empty water bottle. Or buy a water bottle after you pass through security. You can have your water bottle filled on your flight. You may also want to pack some herbal tea bags. Drink tea on your flight for hydration! 4. Go Food Shopping Once you get to your destination, fill up your hotel room refrigerator or rental kitchen with loads of healthy options (especially quick breakfast items) as soon as you arrive! It will set the tone for making healthy choices throughout your travels. It takes some effort to ensure you’re nourishing your brain and body with the right foods when dining out or traveling, but our modern lives truly do require mastering this skill for optimal health. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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7 of the Best Ways to Have a Stress-free Move
It’s no secret that moving is considered a stressful life event, and it can be particularly hard on children, research suggests. The peak moving season is May to August. If you’re planning a move or are in the process of moving, it’s a good time to explore how to handle the stress of moving. To make your move as stress-free as possible, here are seven tips to keep in mind! 7 Top Tips for How to Have a Stress-free Move 1. A Move Is an Ending A move marks the ending of a chapter in one’s life, and children and adults alike may have feelings of grief and sadness. It’s important to give yourself (as well as your children and partner) space to have those feelings. Consider creating a ritual prior to your move. Maybe light a candle and share memories and what you’ve enjoyed about living in your home. Bringing feelings to the surface will help keep stress levels down. 2. Start Sorting Early Whether you have a move date locked in, if you know it’s imminent, start the process of sorting and dispensing of unneeded items now. This is especially important if you’ve lived in the same residence for several years, or if you’re moving to another state or country. You may have an attic, garage, basement, or closets full of items to go through. Break it down, room by room. You may need to take it closet by closet, box by box, drawer by drawer. Donate, give away, or sell as much as you can. Remember, you can get a tax write off for items donated to charitable organizations. If you have time and energy, consider having a moving sale. This can be a tough process, but decluttering can reduce stress and boost mood! It will feel great to pare things down, like shedding a skin. 3. Pack Early and Label This is probably the single most important action you can take to ensure a less stressful moving day. Be sure you have all the materials you need – tape, packing paper or old newspaper, bubble wrap, and markers to label each box. If finances are an issue, check online neighborhood apps to see if anyone is giving away used boxes. Pack boxes carefully and methodically, labeling all sides for the correct room and a description of what’s inside. Make a schedule or goal for how many boxes you’ll pack a day or week. Start with the items you don’t often use and save everyday items for the last few days. Invite others to help you! Even if they help to pack just one box, the communal support and laughter will help relieve stress. 4. Use Movers If Possible If you can afford it, use a well-reviewed moving company, or better yet, take a recommendation from someone you know. Book early. Ask if they will offer cash discounts as this is a common practice. Be sure to ask what their policy is for broken or damaged items. If you have the resources, you can have them pack items for you, which can take a huge load off your shoulders. Just remember, items can get damaged during a move. Adjust your expectations. If you can’t afford movers, rent a truck and ask reliable family members or friends to help with your move. Take care of your movers. It may go a long way toward ensuring a positive outcome. Pick up coffee or make sure you have cold beverages. Offer to pick up lunch or dinner. Pay for gas if your movers are family or friends and always tip well. 5. Step Up Your Self-Care Keep your self-care habits on point as much as possible before and after your move. Get restful sleep Eat a brain healthy diet of lean protein, fruits, and veggies Avoid foods and beverages such as alcohol, caffeine, and refined sugar Don’t skip your exercise Make sure you have quiet time or meditation Stay plugged into your social support Maintaining good self-care will help you handle the stress of moving better. 6. Prepare for Your New Beginning Before you move is a great time to take note of resources in your new neighborhood. Find the closest grocery store, gas station, cleaners, and hardware store. Look for an appealing restaurant or coffee shop. If you have kids, research local recreational resources for them or if any kids their age will be in your neighborhood. If you have any friends or relatives in your new neighborhood, contact them and let them know ahead of time that you’ll be moving. Maybe make a tentative plan for a get-together after you’ve moved in. Start planting seeds for your new life ahead of time! 7. Easy Does It Once you’re in your new home with all your boxes, take it easy! You don’t need to unpack everything all at once. Unpack the boxes you’ll need right away – bedroom, bathroom, and kitchen. Don’t rush with the non-urgent items. You can plan to get through a certain number of boxes each day. If there’s a room in your new residence that won’t be used as much, designate it as the area to place lower priority items that you can unpack over time. Last Thought Remember, it takes time to make a new home feel like home. You may feel unsettled for a while after your move. That’s normal. Moving can be a wonderful, life-affirming process, as it’s a new beginning. A house-warming party is a great way to mark your new beginning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Foods Rich in Healthy Fats
Since approximately 60% of the human brain is fat, feeding your brain plenty of healthy fat is, you guessed it, a no-brainer. Healthy fats play an important structural role in your brain cell membranes as well as a vital role in how your cells function. The omega-3 essential fatty acid docosahexaenoic acid (DHA) is the most abundant omega-3 found in the brain and is important for maintaining nerve cell structure and function. Another omega-3, eicosapentaenoic acid (EPA), helps support mood and emotional balance. Though we need plenty of healthy fats in our diet, many fail to get enough. Worse, they may eat too many foods with bad fats. So, what makes a fat good or bad? Let’s take a look... Bad Fats Saturated Fats Saturated fats naturally occur in red meat and full-fat dairy products. Since these fats are typically solid at room temperature, they’re often referred to as “solid fats.” Consuming excessive foods with saturated fat can lead to an increase in the LDL cholesterol in your blood. This can lead to complications with various bodily systems including heart health. The American Heart Association recommends that only 5-6% of your daily calories should come from saturated fat. Trans Fats Trans fats are primarily found in processed foods that add hydrogen to vegetable oil. This makes the oil solid at room temperature, which allows foods to have a longer shelf life. Many restaurants use partially hydrogenated vegetable oil in their deep fryers because it can be stretched farther than some other oils. Trans fats are frequently found in such foods as: Baked goods Microwave popcorn Fried foods Stick margarine Shortening Frozen pizza Nondairy coffee creamer Trans fats can increase LDL cholesterol and decrease HDL cholesterol, which can lead to an increased risk of heart, brain, or other organ system issues. Good Fats Unsaturated Fats Unsaturated fats remain in a liquid state at room temperature. The two main types are monounsaturated and polyunsaturated fats. Monounsaturated Fats These fats are in most animal fats, including beef, chicken, and pork. It’s recommended to eat lean sources of these meats, especially red meat, to avoid higher intakes of saturated fat. They also can be found in many oils, including canola, olive, safflower, and sunflower oils. Polyunsaturated Fats These fats are found in many seeds, including flaxseeds, pumpkin seeds, sesame seeds and sunflower seeds. Polyunsaturated fats are in many nuts, too, such as pine nuts and walnuts. Omega-3 fatty acids belong to this category of fats and are found in fatty fish such as herring, salmon, and sardines. Eating these types of fats may help improve blood cholesterol levels. Now that we’ve identified some good and bad types of fats, what are some of the best foods that contain good fats? 5 of the Best Foods Rich in Healthy Fats Avocado Avocados provide a dynamic duo of healthy fat and fiber, which can help lower triglycerides. Most of an avocado’s fat is oleic acid, a monounsaturated fat also found in olive oil. In one study, half the participants who ate an avocado-rich diet showed a 22 percent reduction in triglyceride levels. The fiber and fat help to support healthy blood sugar levels too, which is helpful for sustaining energy. Eggs Eggs are one of the most nutritious foods in the world. They have incredible nutritional balance and offer a wide variety of the many nutrients you need. Egg protein contains all nine essential amino acids that the body can’t produce on its own. According to the Food Data Central database of the U.S. Department of Agriculture, a Grade A large chicken egg comes with generous amounts of protein and fat (much of which is healthy monounsaturated fat), and is low in calories and carbs. Here’s the impressive nutrition profile of eggs. Nuts If you’re worried about the fat content of nuts or that they’ll cause weight gain, don’t fret. Nuts contain healthy monounsaturated and polyunsaturated fats, rather than saturated fats found in foods like butter. Almonds and cashews are an excellent source of protein, healthy fats, and fiber that can help balance blood sugar levels. They’re also packed with magnesium, a mineral that plays a key role in converting food into energy. Walnuts have more plant omega-3 fats than other commonly consumed nuts such as peanuts and pistachios. Packed with protein and fiber, walnuts keep you full longer, so you won’t be as tempted to grab an unhealthy snack. Salmon Salmon is a fantastic source of healthy omega-3 fatty acids. Salmon is an abundant fish and is popular among fish-eaters. Getting plenty of the omega-3s in salmon can help your body make less triglycerides in the liver. One review of clinical trials found eating fish that provided more than 1 gram of omega-3s a day was associated with improved (lower) triglyceride levels. Seeds Chia seeds and flaxseeds are full of plant-based protein to keep you satiated, fiber to support gut health, and omega-3 fatty acids that are important for heart health and optimal brain function, especially as we age. They’re easy to incorporate into smoothies, yogurt, or healthy baked goods. Pumpkin seeds are delicious, especially when roasted. They’re a treasure trove of nutrition as well – loaded with vitamins, minerals, antioxidants, fiber, healthy fats, and protein. They support health in many ways including promoting healthy immune function as well as blood flow, blood pressure, and blood sugar. Embrace Healthy Fats Key takeaway: not all fats are bad. It’s recommended that you eat an abundance of good fats to support your health, such as nuts, seeds, and cold-water fish rich in omega-3s like wild salmon and sardines. Be sure to add these healthy fats to your diet. Also, try to minimize your intake of saturated fats and skip trans fats altogether. Healthy eating! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Thanksgiving Nutrition Tips to Help You Have a Healthy Holiday!
What’s your favorite part of the Thanksgiving meal? Is it the turkey? The mashed potatoes? The dessert table? If you had to guess, how many calories do you consume during a Thanksgiving meal? Calorie Crisis Per the U.S. Food and Drug Administration (FDA), the general guideline for adults is to consume approximately 2,000 calories a day (but note that specific caloric needs will vary depending on age, gender, weight, and lifestyle). However, a study by the Calorie Control Council concluded that the average American consumes as much as 3,000 calories on Thanksgiving Day. As reported by USA Today, that’s equivalent to 7 Burger King Whoppers or 15 Dairy Queen hot fudge sundaes. Since all these calories at once can overwhelm the digestive system and flood the body with unhealthy levels of carbs, fats, and sugar, it’s vital to consider making healthier food choices when enjoying a Thanksgiving Day feast. Thanksgiving Nutrition Tips If you know your daily calorie allowance (if not, check out this handy meal plan from the USDA), you can determine how many calories you should eat, and the types of foods those calories should be coming from, during your Thanksgiving meal. Here’s a list of some common Thanksgiving meal items, their nutrition profiles, recommended portion sizes, and how many calories they add to your daily total. Keep in mind that this total doesn’t include any other meals/snacks you have throughout the day. (Note: These nutrition profiles are estimates since recipes and ingredients may vary.) Turkey Breast (4 oz with skin) 0g Carbs 8g Fat 32g Protein 200 Calories Turkey – Dark Meat (4 oz with skin) 0g Carbs 13g Fat 32g Protein 250 Calories Mashed Potatoes (1 cup) 35g Carbs 7g Fat 4g Protein 215 Calories Gravy (1/2 cup) 6g Carbs 2g Fat 2g Protein 50 Calories Stuffing (1/2 cup) 22g Carbs 9g Fat 2g Protein 180 Calories Green Bean Casserole (1/2 cup) 11g Carbs 5g Fat 2g Protein 100 Calories Corn (1/2 cob) 11g Carbs 1g Fat 1g Protein 60 Calories Sweet Potatoes (1/2 cup roasted) 24g Carbs 2g Fat 2g Protein 120 Calories Cranberry Sauce (1/4 cup) 27g Carbs 0g Fat 0g Protein 100 Calories Corn Bread (3x3 inch square) 28g Carbs 5g Fat 4g Protein 180 Calories Calorie Totals White Meat Meal – 1,205 calories Dark Meat Meal – 1,255 calories Beverages and Desserts Other Thanksgiving meal staples are beverages and desserts. Beer, coffee (especially with added sugar or creamer), egg nog, and soft drinks (which are loaded with sugar), are often high in calories. Even a 6-ounce glass of wine has over 100 calories. Heading to the dessert table also can be a risky proposition. An average-sized slice of pumpkin pie, even without whipped cream, can exceed 200 calories. Of course, adding a second slice of pie, cookies, candies, or other sugary snacks just keeps increasing your caloric intake. Since research suggests that most people won't lose the weight they gain during the holiday period, it’s important to avoid eating too much, and too many of the wrong foods, during the holidays. Here are some of the best Thanksgiving nutrition tips to help you maintain a healthy diet and keep you from overindulging this holiday… 10 Simple Ways to Keep from Overdoing It This Thanksgiving 1. Start with Veggies Most people don’t get enough vegetables in their diet, so take this opportunity to eat the healthier options first. Vegetables are rich in nutrients, high in fiber, and low in calories. By filling up on veggies first, you may find you have less room to gorge on desserts. 2. Don’t Skip Meals While it can be tempting to skip meals earlier in the day to save room for the big event, this strategy can seriously backfire. It’s important to have your regular meals because when you get overly hungry, the temptation will be to overeat! 3. Proper Portions Get rid of large entrée plates and serve meals on smaller appetizer-size plates (or salad bowls) for better portion control. Try using appetizer-sized cutlery to help you take smaller bites. Also, many stores sell portion-sized plates and storage containers that can help you adjust the portion size of your meals. Though it’s an optical illusion, the same amount of food looks larger on a small plate than it does on a large plate. Plate size can have a significant impact on meal size – the bigger the plate, the bigger we perceive the meal should be. 4. Fill Up First Rich, sweet, and salty foods are hard to resist, especially when you’re hungry. Before attending a family gathering or holiday party where you know unhealthy foods will be served, eat a low carb and high protein meal first. That way, you won’t feel hungry and will be less likely to eat unhealthy foods. 5. Three-Bite Rule The first few bites of food might be the most satisfying. If that’s true for you, follow the three-bite rule: take three bites so you can really concentrate on enjoying the food. After the third bite, move on to a different food so that you don’t overindulge on any one food. 6. Get Moving Physical exercise is a great way to increase self-control, which is crucial for combating holiday cravings. Exercise helps increase blood flow, which raises the level of oxygen in your body and brain. Exercise also improves impulse control, helps reduce stress, and improves your mood. Make it a new family tradition to play flag football, go ice skating, or do a 5K together, rather than mindlessly snacking while watching sports or a TV marathon all day. 7. Limit Alcohol Alcohol can be a triple whammy: alcoholic drinks are often high in calories, bad for the health of your brain, and can decrease your resistance to temptations. You’ll need all your willpower to resist the cheese dip and delicious desserts, so staying sober is the best policy during the holidays. A good strategy is to be prepared with a healthy alternative before you’re tempted to drink. If you’re invited to a meal or party where you know alcohol will be served, consider bringing your own non-alcoholic beverage. This will help ensure that you don’t drink, or drink too much, at the gathering. 8. Chew Slowly Try to eat slowly and wait at least 20 minutes before you go back for a second helping or dessert. It can take time for your brain to get the message from your digestive system that you’re full. After allowing your food enough time to settle, you may find that you’re satisfied and don’t need to eat anything else. 9. Stay Hydrated Here’s one of the most basic Thanksgiving nutrition tips. The human body needs water to function. Your brain also needs water, so avoid anything that can dehydrate it. Drinking water can help manage your cravings by making you feel sated so you’ll eat less. Remaining well-hydrated prevents fluid retention; your body won’t typically try to retain water if it’s getting enough. It’s a good idea to drink water before you eat – it can take up space in your stomach, is calorie-free, and is good for your health! 10. Just Say No Don’t eat to please others. It’s okay to kindly tell a food-pushing friend or relative that you’re full. Just because Aunt Suzie made her famous pumpkin cheesecake doesn’t mean you have to eat a slice. Indulge Sensibly Since it’s much easier to avoid holiday weight gain than it is to lose the pounds afterwards, keep a close eye on your caloric intake by using the above Thanksgiving nutrition tips. Also, implementing these 10 strategies can help prevent setbacks in your diet and ensure that you won’t be tempted to engage in overeating this holiday season. The BrainMD team wishes you and yours a safe, healthy and Happy Thanksgiving! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Epigenetics Basics: Some of the Best Ways to Boost Your Health
Humans have 23 pairs of chromosomes in most of their cells, one set coming from each parent. Chromosomes package up the DNA and are located in the nucleus of each cell. Each chromosome contains genes that provide instruction, or coding, in the DNA for producing the different kinds of proteins that make up our cells. Our reproductive cells only have 23 single chromosomes, so that when they’re combined after fertilization they can go on to create a new human with 23 chromosome pairs. Another twist in our genetics is that the mitochondria, which generate most of our energy, also have DNA. Though the amount of mitochondrial DNA (and their number of genes) are small compared to what’s in the cell nucleus, our mitochondrial DNA is important for our health. What’s Epigenetics? As the understanding of our genetics becomes more sophisticated, epigenetics has become increasingly important. Epigenetics is genetic activity above the level of DNA: regulatory proteins layered over our DNA can profoundly affect when and how the DNA is read out to make proteins. In a broad sense, our epigenetics is affected by the choices we make related to diet, exercise, or other lifestyle factors. Another aspect of our genetics that affects our epigenetics is that our genes have far more variability than previously believed. Many of our genes have differing DNA coding in different people, variations that can impair the functioning of the proteins that they code for. These variations – called polymorphisms – pop up in different individuals and interact with epigenetic factors to make for considerable variation in genetic activity from one individual to the next. As the field of genomics continues to work out polymorphisms and epigenetics, it’s helping to identify and link various health risks to our genetic and epigenetic profiles. One such function that’s being actively researched is memory. Memory Problems People who have one or two copies of the apolipoprotein E4 (APOE4) gene on their chromosome 19 have a higher risk for memory problems – there’s more potential risk from two copies than from one. APOE Genes Everyone has two APOE genes just as they have doubles of all their other genes. There’s still a lot we don’t know about apoE proteins, but we do know that some work better than others. A 2020 review in the journal Neurobiology of Disease indicates they have at least 3 functions: (1) clearance of debris from the brain tissue, (2) promoting connectivity between nerve cells, and (3) tamping down inflammatory activity. There are three versions of the APOE gene: E2, E3, and E4. E2 codes for proteins that appear to protect the brain, at any stage of life. E3, which is the most common version, codes for proteins that don’t harm the brain but aren’t particularly protective either. Proteins from E4 appear to be bad for the brain, perhaps even early in life. The APOE4 gene is the most threatening of the various genes linked to memory problems. Having one copy of E4 increases risk for major memory problems; two copies of E4 equate to the most predictable risk for memory problems later in life. APOE4 is strongly linked to buildup of beta-amyloid plaques in the brain, which are well established to increase risk for major memory problems. Beta-amyloid and Tau Proteins Beta-amyloid plaques are aggregates of the beta-amyloid protein that are believed to have a gooey effect in the brain tissue and damage the functioning of nerve cells. Whereas beta-amyloid is located in the spaces between brain cells, tau proteins are found inside neurons. They normally are building blocks for microtubules, linear cell structures that provide microscopic tracks (think train tracks) that help our cells move proteins from one location to another. When tau proteins function abnormally, proteins derail from these microscopic tracks and cell functioning becomes impaired. Tangled and abnormal tau deposits can result from repeated head injury. This is very common in football players. Aside from head trauma, mutations in the MAPT gene on chromosome 17 can cause major tau protein problems, as can excessive iron stores. Other Genes Linked to Memory Problems Besides APOE4, at least three other genes can increase harmful beta-amyloid plaque production: The amyloid precursor protein (APP) gene on chromosome 21 sometimes causes memory problems between the ages of 35-65. The presenilin 1 (PSEN1) gene on chromosome 14 can cause serious memory issues. The presenilin 2 (PSEN2) gene on chromosome 1 also can cause serious memory issues. Of all the memory-damaging genes, the most common is APOE4, with about 15% of the U.S. population having at least one copy. The APOE4 gene can exacerbate poor blood flow to the brain, but aerobic exercise can significantly increase blood flow to the brain in APOE4 carriers. It’s essential that people with this gene take good care of their blood vessels. This is one way epigenetics can improve brain (and body) health. What Affects Our Epigenetics? For the past few decades, scientists have been exploring the field of epigenetics – the way diet, and other non-genetic factors can turn certain genes on or off. As a result of epigenetic influences, certain illnesses can become more or less likely in us as well as our offspring. Geneticists now know that environmental factors like diet, stress, toxins, and prenatal nutrition can affect the activity of the genes that are passed on to your offspring and beyond. Researchers have found that prepubescent boys who started smoking cigarettes increased the risk of weight issues in their children. Unwise decisions at such a young age have the potential to affect future generations. So, what can you do to safeguard your health and the health of future generations? Here are some healthy ways to protect your memory and overall wellness with epigenetics basics… Support Memory & Long-Term Health with These 6 Epigenetics Basics Know Your Family History One of the most crucial epigenetics basics is to know your family’s genetic and other health history. Though it may be difficult to take the time to dig into your family’s health history, such a project may pay dividends for your personal health. Though some relatives may not choose to share their health history, do your best to get an accurate picture of those in your family who may have/had memory issues or other illnesses in the past. This can help you know if there are certain health problems you should be aware of so you can take the appropriate steps to safeguard yourself against them. Get Early Screening For those who have genetic risk factors (especially a family history of memory problems), early screening – around age 40 – is recommended. This screening may include questionnaires and cognitive testing. Early screening may give you a window of time in which to address other possible risk factors. Work with your doctor or healthcare practitioner to order a lab test that includes apolipoprotein E gene status. The test should let you know if you carry the APOE4 gene. Presenilin and other more sophisticated genetic testing may be worthwhile if people in your family have early-onset memory issues. If it’s discovered that you have any of these genes, it’s vital that you get genetic counseling and immediately adopt a clean lifestyle. Regular Exercise Physical exercise may slow beta-amyloid buildup in the brain in APOE4 carriers. Research teams in Finland and Sweden found that exercising at least twice a week in middle age lowered the chance of developing memory issues more than 20 years later. This protective effect was stronger in people with the APOE4 gene. Though everyone should exercise regularly, it’s recommended that you do aerobic exercise if you have one or two APOE4 genes. Also, cleaning up your diet and lifestyle may give you added support. Protect Your Brain If you suspect you may have a genetic predisposition to memory issues, caring for your brain is critical. Learning new things, playing brain games, and engaging in creative hobbies are great ways to keep your brain sharp. Being vigilant about your brain health could make a huge difference in your life, especially if you’ve watched family members struggle with memory issues or other health problems. Avoid Head Trauma To protect your brain from injuries (which can increase abnormal tau proteins), avoid contact sports. Also, do your best to avoid falls, which are much more common as you age. Practice balance exercises and strengthen your muscles to keep them in shape. Eat Healthy Foods It’s recommended you avoid or limit: Meals with high-glycemic foods and loads of saturated fat: Fast food, pizza, mashed potatoes, pancakes with syrup, bacon, cheap hamburgers or other feedlot meats all raise your blood sugar too fast, stress your insulin system, challenge your liver, and can contribute to unhealthy weight, hypertension, and other health problems that can negatively affect your brain and body. Processed cheeses and microwave popcorn: They contain diacetyl, a flavoring chemical that can increase beta-amyloid. Also, consider adding these healthy foods to your diet: Antioxidant-rich spices: turmeric, ginger, garlic, onions, saffron, cinnamon, parsley, sage, rosemary, thyme, coriander, oregano, cloves. Foods with detox power: wild-caught salmon, blueberries, curries, crucifers (kale, broccoli, cabbage, cauliflower, collard greens), mushrooms. Polyphenol-rich foods and beverages: sugar-free dark chocolate, green tea, berries (blueberries, blackberries, cranberries, raspberries), apples, cherries. Polyphenols support a healthy heart and circulation, deter LDL-cholesterol damage, and assist with healthy inflammatory and immune function. Vitamin-rich foods: leafy greens, gluten-free grains, and grass-fed liver and meats. Embrace Epigenetics Your genes don’t have to be your destiny. Like those detailed above, there are many natural ways to protect your memory and health over the long-haul. Try the above epigenetics basics and let us know if you notice an improvement in your health and well-being. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here’s How to Flavor Your Foods with Brain-Smart Herbs and Spices
It’s easy to forget that herbs and spices aren’t just flavor enhancers for food, but promoters of good health too. These plant-derived seasonings have a long history of medicinal applications that you can use in your cooking. Here are some of the most powerful, brain-smart herbs and spices, along with a few of their benefits. Flavor Your Foods with These Brain-Smart Herbs and Spices! Brain-Smart Herbs Basil This herb is loaded with potent antioxidants that can improve blood flow to the brain, which is essential for good cognitive function. Garlic This bulbous herb has a particularly unique array of sulfur antioxidants. Eating garlic promotes healthy blood flow and overall brain function. Regular consumption of garlic can help boost the immune system’s ability to ward off colds and flus. Garlic also can help keep blood sugar manageable along with cholesterol levels. Marjoram The lineup of nutrients in this sweet-flavored herb is impressive – vitamin C, vitamin A, as well as the vitamin-like nutrients lutein and zeaxanthin, which are essential for vision and may also be important for a healthy brain. Marjoram also has anti-inflammatory and anti-bacterial properties. Mint The scent of peppermint can help improve memory and focus, and its oil can soothe digestive issues. Recent clinical research reported that certain substances in peppermint enhanced cognition. Oregano A potent antioxidant herb, oregano helps protect brain and body cells from free radicals that can cause premature aging. It may also ease migraine headaches. Rosemary Rosemary is a well-known herb that has both antioxidant and anti-inflammatory properties. It promotes healthy circulation and digestion, and helps protect the brain’s cognitive functions. Saffron This herb has been extensively researched and found to help boost mood and alleviate occasional anxiousness. Recent clinical research suggests saffron may also help improve memory and learning. Sage Sage contains substances that inhibit an enzyme which breaks down acetylcholine, a neurotransmitter that helps improve memory. In this way sage can help the aging brain and body conserve acetylcholine nerve pathways, which are crucial for numerous bodily functions. Thyme This herb is densely packed with polyphenols, vitamins, and minerals which contribute to brain health. Brain-Smart Spices Black Pepper This spice enhances absorption of cognitive-supporting compounds such as curcumin (a group of 3 powerful antioxidants). It also may aid with digestion. Cayenne Pepper The bold taste in cayenne is created by capsaicin, a well-known pain reliever. Capsaicin supports healthy blood flow to tissues by stimulating the release of nitric oxide, which helps your blood vessels expand. This allows for greater blood flow and increased energy in the brain and body. Cayenne pepper may also stimulate metabolism, but too much of it may elevate blood pressure. Be sure to moderate your intake if you suffer from hypertension. Cinnamon This sweet/savory spice has been in use for over 4000 years. It supports healthy management of cholesterol, triglycerides, and blood glucose. Cinnamon provides a treasure trove of health benefits including anti-inflammatory and antimicrobial properties, modulating effects on cholesterol levels, and promoting healthy blood flow and blood pressure. Cloves This fragrant super-antioxidant spice has had many medicinal roles over the centuries, from soothing upset stomach and tooth pain (clove oil) to relieving diarrhea and acting as an expectorant. It also contains eugenol, a potent anti-inflammatory. Cloves can help support healthy blood flow, which is crucial for the healthy function of the brain and body. Coriander The phytonutrients in coriander may help control blood sugar and lower cholesterol levels. It’s rich in manganese, vitamin C, and vitamin K. Curcumin Deriving from the turmeric root, curcumin is a mixture of 3 gold colored polyphenol substances that are used in curries. Curcumin has been extensively researched for its powerful antioxidant and anti-inflammatory effects. It also helps promote working memory, calmness, and satisfaction in coping with mental strain. Curcumin concentrates are proven to be well absorbed and have been found beneficial for mood, circulatory, vision, joint, liver, skin and prostate health. Nutmeg This aromatic spice gives foods a delightful flavor. Traditionally, it’s been used for occasional anxiousness, against diarrhea, and for antibacterial control especially in tooth decay. NOTE: Avoid use of higher amounts of nutmeg (120 milligrams or more). Spice Up Your Life These are just some of the many brain-smart herbs and spices that can support your brain and body health. To boost your mood, memory, and overall mental clarity, start adding these herbs and spices to your diet. For some of these herbs and spices, more doesn’t necessarily mean better. For instance, using too much nutmeg, black pepper, cayenne, and garlic can cause stomach discomfort. You can introduce them one at a time or pick up all of them during your next visit to the grocery store. Try them out and feel free to share your “spiced up” recipes with your friends and family. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. 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Simple Tips to Making Healthy Granola at Home + Recipe Included!
Granola Secrets to Power Your Brain, Body and Tastebuds! Did you know that granola was invented by a doctor more than 150 years ago? It’s true. In 1863, Dr. James Caleb Jackson, of a prominent health spa in upstate New York, made a cereal from baked graham flour and named it “granula.” Over a decade later, a similar cereal was developed by another doctor, John Harvey Kellogg. When Kellogg also called his cereal recipe granula, Jackson sued. So Kellogg switched the “u” to an “o,” and there you have it! Granola’s origins will forever be linked to health. Granola resurfaced in the 1960s with its more modern iteration of baked oats, nuts, and dried fruit. However, as big manufacturers began formulating granola, they started adding high amounts of sugar, as well as additives, seriously compromising granola’s natural, healthful qualities. Today, the secret to enjoying granola that tastes delicious and powers your brain and body health is to make it yourself. How to Make Healthy Granola A healthy granola starts with the right ingredients. That means using whole, nutrient-dense grains, nuts, seeds, dried fruit, healthy oils and spices, and unrefined sweeteners. Basic granola ingredients include: One or more whole grains Nuts and seeds Dried fruit Fat/oil Natural sweetener Spices Let’s take a look at the most nutritious and tasty ingredient options. Whole Grains There are loads of whole grain options to use for your granola, but rolled oats reign supreme for a host of reasons. First, they have a wonderful texture when baked. Second, they are a gluten-free treasure trove of macronutrients, vitamins, minerals, fiber, and antioxidants. Oats are loaded with complex carbohydrates, protein, and fiber, making them ideal for breakfast or a quick snack. A mineral-rich marvel, oats are a great source of manganese, phosphorous, magnesium, copper, iron, zinc, and folate. Oats also have an array of B vitamins and antioxidants. Consuming oats helps to promote healthy blood sugar, blood pressure, and cholesterol levels. No wonder they’re the go-to granola grain! Other whole grains, such as spelt, rye wheat, barley or quinoa, or a combination of these with oats, are also good for your brain and body. Nuts and Seeds The nuts and seeds you add to your granola really turn on the brain health factor as they’re loaded with healthy fats, protein, fiber, and antioxidants. Be sure to choose nuts and seeds that are organic and unsalted. Walnuts, almonds, cashews, hazelnuts, and Brazil nuts all make great additions to granola. Walnuts are exceptional when it comes to supporting brain health. They have a significantly high concentration of DHA, a type of omega-3 fatty acid. Some research suggests that DHA may boost your brain’s cognitive performance and help prevent age-related cognitive decline. Seeds add more complexity to your granola, while offering another nutrition-packed punch. Seeds are chock-full of many of the same nutrients you find in nuts…healthy fats, protein, fiber, and antioxidants. Pumpkin seeds, ground flaxseed, chia seeds, sesame seeds, and sunflower seeds are fantastic additions to any granola recipe. Dried Fruits Dried fruits add a delicious sweetness to granola that makes it complete. Raisins, coconut flakes, date pieces, dried apricots, and dried apple are very popular. They’re also loaded with vitamins and minerals. Unsweetened dried berries are full of brain-protective antioxidants. A sour or tangy type of dried fruit adds a nice pop of flavor to counter the sweet. Consider dried cranberries or dried cherries. Whatever dried fruit you decide to use, remember to choose organic, if possible, and with no sugar added. In the case of cranberries, you can find them sweetened with apple juice concentrate. Sweetener Most granola recipes call for a sweetener. Avoid refined white sugar or brown sugar as they have few nutrients and spike blood sugar levels. Unrefined sugars are generally lower on the glycemic index scale – which means they won’t spike your blood sugar like table sugar does. Instead, try using maple syrup, coconut sugar, honey, unsulphured molasses, brown rice syrup, or date sugar. These unrefined sweeteners have nutritive value, antioxidants, and minerals. If you have blood sugar issues or follow a low-sugar diet such as the keto diet, maple-flavored monk fruit is a wonderful option. Fat/Oil Coconut oil is a plant-based saturated fat that’s believed to have many healthy and potentially brain-boosting properties. It also maintains its integrity at high temperatures making it great for baking granola. Other healthy oils that work well in granola include olive oil, walnut oil, or avocado oil. Spice Vanilla, cinnamon, all spice, and cocoa have beneficial properties for health. For example, cinnamon has been linked to improved memory and healthy blood sugar levels in the body. Cocoa flavanols may boost brain cognition. They also make granola incredibly delicious. Though not a spice, dark chocolate (made with low sugar or an unrefined sweetener) can make a granola especially delicious while boosting brain health. Get Ready to Create Now that you have the basic healthy ingredients, you’re ready to make your own granola. Try the recipe below and feel free to swap out ingredients as desired. Most homemade granolas, if stored in an airtight container, will last two weeks. If you wish to make a big batch, you can also freeze the granola for later use. Enjoy! [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Homemade Healthy Granola Recipe [wc_row] [wc_column size="one-half" position="first"] Ingredients 3 cups old-fashioned oats 1 ½ cups (walnuts, pecans, almonds) ½ cup seeds (sunflower and chia) ¼ cup unsweetened shredded coconut 1 tsp vanilla extract ½ tsp salt 1 tsp cinnamon ⅓ cup maple syrup ⅓ cup coconut oil melted ⅓ cup dried cranberries (apple juice sweetened) or dried cherries (unsweetened) [/wc_column] [wc_column size="one-half" position="last"] Instructions Preheat oven to 350 degrees F. Line baking sheet with parchment paper. In a medium-sized bowl, mix oats, nuts, seeds, salt, coconut, cinnamon, vanilla extract, and maple syrup together. Spread out evenly on baking sheet. Bake for 20-22 minutes. Take out of oven and let sit for about 30 minutes until cool. Add dried fruit and break apart pieces into clusters. Eat and/or store. [/wc_column] [/wc_row] [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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This Is the Best Diet for Your Brain
Have you ever struggled to maintain a diet? We’ve all been there. Maybe you do a good job of staying on your meal plan during the week, but struggle to keep it up during the weekend. Or maybe you feel like you deserve to splurge a little. Or maybe you feel stressed, moody, or lonely, all of which can lead to emotional eating (or overeating). Even if you occasionally let your diet slip, you don’t have to allow yoyo cycling to ruin your chances of shedding excess body weight and enjoying a more vibrant lifestyle. The ability to sustain a healthy diet starts in the brain. Your Brain and Food The brain is your command and control center. It makes either good or bad decisions about the foods you eat. It also tells you: What, when, and how much to eat What to buy at the grocery store What to order in a restaurant It’s important to identify and acknowledge what emotions are driving you to make bad food choices. Sometimes it isn’t even an emotional trigger, but the sight or smell of unhealthy foods that make you crave them. You can take back control of your cravings by making simple changes to your daily habits. Here are some simple and thoughtful strategies that can help you establish a brain-healthy diet. 10 Ways to Master a Brain Healthy Diet 1. Feng Shui Your Refrigerator Don’t let the default arrangement of your refrigerator dictate how you organize your groceries. Instead of storing veggies and fruit in the dark drawer at the bottom of the fridge, where they’re likely to be forgotten, put them in glass containers at eye level. That way, every time you open the refrigerator door, you’ll see the nutrient-dense, brain-healthy foods first. 2. Drink Before You Eat No, this doesn’t apply to alcohol. Try drinking a glass of water (8-10 ounces) 30 minutes before each meal. This will help fill your stomach before you eat, so you’ll eat less during the meal. The practice of eating something healthy to boost satiation before a meal has been around a long time – and it still works. Many soup diets and cleanses can help fill you up, creating fewer hunger signals to the brain, which can help you ingest less during meals. Some people may find that broth can satisfy food cravings pre-meals, and help you eat less during the main event. 3. Add Some Spice Most people get bored eating the same thing day after day. When you bake a sheet of chicken or fish, season each one differently – season one with curry, another with garlic, ginger, etc. This way, each day’s meat will have a different flavor. Herbs and spices are one of the few food categories that provide both nutrition and flavor. Hippocrates listed over 500 medicinal uses for herbs and spices that included ways to prevent illness and increase longevity. Herbs and spices contain so many health-promoting substances, it almost makes more sense to store them in the medicine cabinet than the spice rack. 4. Mindful Eating Mindful eating is when you pay attention to what you’re thinking, feeling, and tasting in the moment. This is especially important for people who sit on the couch all day, mindlessly devouring bags of cookies or chips. By contrast, when you eat mindfully, you pause after each bite of food and become aware of the smells, tastes, and textures. You can learn to savor each bite and experience gratitude for the food you’re eating. Also, mindful eating can help you become more aware of when you feel full so that you don’t overeat. 5. Eat More Vegetables Research shows that 90% of Americans don’t get the recommended daily servings of fruits and vegetables in their diet. One of the simplest ways to increase your intake of veggies is to introduce them into your breakfasts. Just toss a few handfuls of spinach, kale, or mushrooms into your eggs for a major nutrient boost. 6. Slow Down Do you often find yourself too busy to eat? Do you skip meals or eat on the go? Even when you have five minutes to sit down and eat, do you still tend to rush through a meal? Try spending more time chewing. This will allow your stomach to gradually expand and send the signals back to your brain when it needs to turn off the hunger switch. Also, skipping meals is a bad idea – it slows your metabolism, which may cause overeating. 7. Streamline Prep Time Pick one day of the week to shop for vegetables and nutrient-rich foods to help keep your brain active and healthy. When you get home, spend some time chopping up veggies and storing them in the fridge. Having veggies ready to go will be a huge help during meal and snack times. You can quickly add them to eggs, salads, and other meals. This will cut down on prep time for all your meals during the week and will help ensure that you actually eat the veggies you purchased. 8. Proper Portions Get rid of large entrée plates and serve meals on smaller appetizer-size plates (or salad bowls) for better portion control. Try using chopsticks and appetizer-sized cutlery to help you take smaller bites. Also, many stores sell portion-sized plates and Tupperware that can help you adjust the portion size of your meals. 9. Mix It Up If you pretty much eat the same things every day, you might be missing out on some vital nutrients. The next time you go to a farmer’s market or the produce section of a grocery store, force yourself to try something new. There are a variety of seasonal vegetables and fruits to help you mix things up and eat natural foods from the full spectrum of colors and flavors. In addition to leafy green vegetables like spinach, kale, broccoli, and collard greens, different colored vegetables, such as red bell peppers, squash, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, free radical-blocking carotenoids, and power-packed flavonoids. These foods not only elevate antioxidant levels in your body, they also have a wide variety of additional health benefits – so always do your best to eat from the rainbow. 10. Take a Breath If you eat when you’re stressed or worried, it can impair the digestive process and interfere with the absorption of the nutrients in the foods you’re eating. A quick trick to aid your digestive system is to take a few deep breaths before eating. This easy strategy helps your body create a state of relaxation that prepares your digestive system to release the enzymes needed to break down the foods you’re about to eat, and aid in the absorption of nutrients from those foods. Just take 4 to 5 deep breaths before you start eating and you may find that you’re calmer and better able to enjoy your meal. These are just a few ways to improve your brain health with nutritious foods. Try them out and feel free to share them with your friends and family. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Fuel Your Brain & Body for Optimal Performance
The war for your health is won or lost in your brain. You must do everything you can to take care of your brain. To accomplish that, you need to be a Brain Warrior for yourself and the ones you love. Become a Brain Warrior Becoming a Brain Warrior is for those who, either out of desire or necessity, are serious about their health. It’s for people who want to look and feel their best for as long as possible and want to excel at work, school, and in their relationships. Being a Brain Warrior is for those who want to leave behind a legacy of health rather than illness. The rewards of living a brain-healthy life can have far-reaching implications for you and even future generations. One of the ways Brain Warriors can accomplish these goals is by getting proper nutrition. Food is Fuel Food is medicine or it’s poison. "You can’t exercise, meditate, or supplement your way out of a poor diet." - Dr. Daniel Amen Getting high-quality nutrition is one of the most important ways to win the war for your health. So, what’s the typical Brain Warrior’s diet? Eating a diet that’s 70 percent plant-based foods and 30 percent high-quality protein, with healthy fat mixed in, is extremely well-balanced. This diet restores energy, optimizes brain and hormone functioning, reduces the risk of illness, and often produces dramatic weight loss as a result. To live right, you need to eat right. With a little forethought, you can eat better and get the proper nutrients your body needs. Here are 10 simple nutrition tips that can help build and sustain your health… Top 10 Nutrition Tips: Daily Fuel for Optimal Brain & Body Performance 1. High-Quality Calories The quality of your food is far more important than the quantity of it for getting healthy, losing weight, or preventing illness. Compare a 500-calorie cinnamon roll to a 500-calorie plate of salmon, spinach, red bell peppers, blueberries, and walnuts. One will drain your energy and the other will supercharge your mind and decrease your risk of accelerated aging. 2. Drink More Water Your brain is 80% water. Being dehydrated by just 2% impairs performance in tasks that require attention, immediate memory skills, and physical performance. It’s recommended that you drink half your body weight in ounces – for example, if you weigh 160 pounds, drink 80 ounces of water daily. 3. Lean, Clean Protein Protein should be taken in small doses at least every 4 to 5 hours, with each meal and snack. Consuming lean protein helps to stave off hunger. You’ll feel fuller longer and burn more calories when eating a protein-rich meal or snack than you will eating high-carb, sugar-filled foods. 4. Get Smart Carbohydrates The fastest way to lower insulin levels, balance blood sugar, curb cravings, and jumpstart weight loss is to decrease the amount of high glycemic, low-fiber carbohydrates you eat. Focus on smart carbohydrates, which are low glycemic and won’t quickly raise your blood sugar levels. Smart carbs are also high in fiber, such as those found in non-starchy vegetables and lower glycemic fruits like blueberries, pears, and apples. 5. Focus on Healthy Fats While it’s important to avoid fried fats, trans fats, and some saturated fats, cutting back on healthy fats can be harmful, because your body needs them for many crucial functions. For instance, your body uses healthy fats to build cells, support proper brain function, prevent oxidative damage, and manufacture hormones. Fat is required for your body to absorb and store certain vitamins, minerals, and nutrients, and you need a substantial amount of healthy fats (especially omega-3 fatty acids) in your diet. 6. Eat from the Rainbow Colorful plant foods have tremendous health benefits. It’s recommended that you eat natural foods from the full spectrum of colors and flavors, such as blueberries, pomegranates, yellow squash, and red bell peppers. Eating these foods can provide power-packed flavonoids, elevate antioxidant levels in your body, and help keep your brain young. 7. Healthy Herbs and Spices Herbs and spices are one of the few food categories that provide both nutrition and flavor. Hippocrates listed over 500 medicinal uses for herbs and spices that included ways to prevent illness and increase longevity. Herbs and spices contain so many health-promoting substances, it almost makes more sense to store them in the medicine cabinet than the spice rack. 8. Organic, Whole Foods In many cases, food can be as effective as, or even more effective than, pharmaceutical medications. Whenever possible, eat organically grown or raised foods, since pesticides used in commercial farming can accumulate in your brain and body. Also, choose hormone-free, antibiotic-free meat from animals that are free range and grass fed. 9. Eliminate Potential Allergens If you really want to get and stay healthy, it’s critical you start choosing foods that serve your health and lose the ones that steal from it. It’s recommended that you eliminate wheat, dairy, corn, soy, processed foods, all forms of sugar and sugar alternatives, food dyes, and additives from your diet. Many people find that when they eliminate gluten (such as wheat, barley, and rye) from their diet, their stomach and brain start functioning better. 10. Try 12-hour Fasting For breakfast, be sure to include some healthy fat in your meal to prevent cravings later in the day and to help you better absorb your vitamins. Throughout the day it’s critical to eat healthy food and never allow your blood sugar to get too low. It’s also important to fast for at least 12 hours each night, between the last meal in the evening and the first in the morning (begin fasting at least 3 hours before bedtime). In addition to quality, whole foods, it’s also vital to get daily allowances of high-purity nutrients. The three supplements BrainMD recommends for supporting optimal brain function is our scientifically formulated multivitamin, ultra-pure fish oil softgel, and high-potency vitamin D3. Best Daily Essential Vitamins & Supplements NeuroVite Plus Multivitamin According to recent studies, more than 50 percent of Americans don’t eat at least five servings of fruits and vegetables a day – the minimum required for your body to get the nutrition it needs. In an editorial in the Journal of the American Medical Association, researchers recommended a daily vitamin for all adults to help prevent serious illness. BrainMD’s NeuroVite Plus is the first and only daily multivitamin that contains over 50 vitamins, minerals, and plant extracts developed through clinical studies. NeuroVite Plus was formulated to provide whole-body wellness with additional key brain-healthy nutrients. It provides advanced nutrition in a way that far surpasses big box store or drugstore multivitamins. Learn more about NeuroVite Plus Multivitamin. Omega-3 Power Research has found that omega-3 fatty acids are essential for optimal brain and body health. According to researchers at the Harvard School of Public Health, having low levels of omega-3 fatty acids is one of the leading preventable causes of death. It’s recommended for most adults to take between 1 to 2 grams of high-quality fish oil (with generous amounts of EPA and DHA fatty acids) per day. Sourced from pelagic, short-lived fish species (anchovies, sardines, and mackerel), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry. It is produced in a facility recognized by the FDA and certified for its GMP (Good Manufacturing Practices). To ensure purity, Omega-3 Power is tested by independent labs to ensure lack of rancidity and for over 400 potential environmental contaminants, including mercury, lead, and other heavy metals; PCBs, PBBs, dioxins, furans; and a diverse range of other organic pollutants. Learn more about Omega-3 Power. Vitamin D3 5000 Often called the “sunshine vitamin,” vitamin D is best known for building bones and boosting the immune system. It’s also an essential vitamin for mood, memory, and brain health. The current recommended dose for vitamin D is 400 IU daily, but most experts agree that this is well below the physiological needs of most individuals and instead suggest 2,000 IU of vitamin D daily. BrainMD’s Vitamin D3 has 5000 IU, which is significantly more than the average vitamin D supplement on the market. Research shows that increasing daily intake to 5000 IU per day can produce long-term benefits. Vitamin D3 promotes healthy mood, cognitive function, immune response, cardiovascular health, muscle and bone strength, and many other incredible benefits. Learn more about Vitamin D3 5000. For optimal wellness, fuel your brain and body with these high-quality foods and ultra-pure supplements. It’s the healthy way…the Brain Warrior’s way! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Best Foods to Increase Blood Flow & Circulation
The human body has an average of 60,000 miles of blood vessels. Mind-boggling, isn’t it? Your body’s vast network of blood vessels facilitate the flow of blood, which brings nutrients and oxygen to your cells and organs, and then carries away the waste. Keeping the blood moving through your vessels is a key to good health. Blood flow, or blood circulation, is linked to blood pressure, which is a measure of the force that blood exerts against the vessel walls as it moves through the vessels. When blood pressure is high, blood flow becomes constricted. When blood flow is healthy, blood pressure is generally in check. The ability of blood vessels to dilate and constrict in response to blood flow allows your blood pressure to remain within a healthy range. Blood flow is particularly important to optimal brain function. Although your brain weighs about 3 pounds, making up just 2% of your weight, it requires roughly 20 % of your body’s blood flow and oxygen! Since your brain is the command and control center of the body, proper blood flow to the brain is essential to overall health. Improving Blood Flow Pain, muscle cramps, numbness, digestive issues, and coldness in the hands or feet are all potential signs of poor blood flow. If you have heart health issues, interrupted sleep, low libido, elevated blood pressure, a sedentary lifestyle, or are overweight, you likely have blood flow issues. Thankfully, there are many natural ways to make a positive impact on your blood flow and blood pressure. Regular exercise, proper hydration, weight management, and not smoking are several examples. You can also incorporate specific foods to ensure healthy blood flow. And, since blood flow and blood pressure are linked, foods that are good for healthy blood circulation are often good for healthy blood pressure too! Here are several delicious and healthy foods (and a few spices!) that promote healthy blood flow. 6 Best Foods to Increase Blood Flow & Circulation 1. Pomegranates Filled with ruby red gems of sweetness, pomegranates are the perfect autumn treat and provide a host of benefits, including blood flow support. Loaded with antioxidants and nitrates, pomegranates have a vasodilating effect. In other words, they have a relaxing influence on vessels that allows for greater blood flow, which eases blood pressure. 2. Beets and Nitrate-Rich Veggies Like pomegranates, beets are nitrate-rich, which helps your body synthesize nitric oxide. Nitric oxide relaxes blood vessel walls, increases blood flow, and supports healthy blood pressure. Other nitrate-rich vegetables include: leafy green vegetables (such as spinach and lettuce), fennel, radishes, Chinese cabbage, and parsley. 3. Berries Berries are rich in antioxidants, fiber, and a host of vitamins and minerals. The antioxidant anthocyanin, which gives berries their red and purple color, helps to protect arteries from damage and keeps them from becoming too rigid. It also triggers the release of nitric oxide, which aids blood flow and lowers blood pressure. Considered one of the healthiest foods you can consume, berries have anti-inflammatory effects that help increase blood circulation. 4. Fatty Fish Omega-3 fatty acids in fatty fish (such as salmon, tuna, mackerel, herring, sardines, and trout) promote the release of nitric oxide within the lining of blood vessel walls. This creates a vasodilating effect, which increases blood flow and is linked to reduced blood pressure. Omega-3s are also well-known to have anti-inflammatory properties. If you can’t incorporate fish into your diet, get the benefits of marine omega-3s in supplement form. Vegan, algae-sourced omega-3s are also available. 5. Citrus Fruit In addition to being rich in vitamin C, citrus fruits (such as grapefruit, oranges, and lemons) are brimming with flavonoids. These flavonoids have a beneficial effect on blood pressure. They also boost nitric oxide production, which aids blood flow. Enjoy fresh citrus every day! 6. Spice Up Your Blood Flow Aside from foods, the following spices are worth noting because of their well-studied, blood pressure-lowering, and blood flow benefits. Cayenne Pepper A phytochemical called capsaicin gives cayenne pepper its spicy flavor. Capsaicin, like some of the vegetables and fruits mentioned, supports healthy blood flow to tissues by stimulating the release of nitric oxide, which helps to expand your blood vessels. This spice can help keep you warm during the colder months. Cinnamon Cinnamon provides a treasure trove of health benefits, including anti-inflammatory and antimicrobial properties, modulating effects on cholesterol levels as well as promoting healthy blood flow and blood pressure. Enjoy this delicious spice in baked goods, on hot cereal, and in warm beverages. Turmeric Turmeric has been used traditionally to open blood vessels and boost circulation for thousands of years in Ayurvedic and Chinese medicine. Research confirms these effects, showing that turmeric’s active compound, curcumin, stimulates nitric oxide production while lessening oxidative stress. Try warm and savory curry dishes to stimulate your blood flow. An Abundance of Benefits The foods and spices mentioned above are exceptionally good for you, offering blood flow boosting and healthy blood pressure benefits. Use or combine them and feel the difference improved blood circulation can make! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Top Memory Boosting Foods to Eat Every Day
A recent government report found that one in nine Americans aged 45 and older say they’re experiencing cognitive decline, which includes memory loss. While frequent memory lapses or brain fog may be common in your 40s, 50s, and 60s, too often they’re written off as a normal part of aging. They are not normal. The time to be proactive about protecting your memory is now. One of the best ways to ensure your memory stays sharp is to include an abundance of foods and nutrients in your diet that have been shown to support brain health. Here are some of the top memory-boosting foods and nutrients you can begin eating today! Top Memory-Boosting Foods & Nutrients to Eat Every Day Omega-3 Rich Fish One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Sixty percent of your brain is made up of fat, and DHA is the most abundant omega-3 found in the brain. It’s important for maintaining nerve cell structure and function. Additionally, DHA is linked to memory, learning, and cognitive processes. Multiple studies indicate a diet rich in both EPA and DHA helps to slow mental decline. Vital Veggies The recommended daily allowance of vegetables is three cups a day. Sadly, most Americans consume only about one cup of vegetables a day. Vegetables are loaded with vitamins, minerals, antioxidants, and polyphenols that help keep your brain and memory healthy and sharp. Choose vegetables of various colors such as leafy greens, sweet potatoes, tomatoes, bell peppers, carrots, and red onions. Cruciferous vegetables, such as broccoli, Brussels sprouts, and cabbage, add a powerful punch of protection. They contain sulforaphane, known to assist DNA repair. They’re also high in folate and carotenoids, which lower homocysteine, an amino acid that is associated with cognitive decline and memory loss at higher levels. Fruit and Berries Blackberries, blueberries, raspberries, and acai berries are high in antioxidants, which help to minimize damage caused by free radicals in the body and provide many benefits for the brain. One study found that people who consumed more berries experienced a slower rate of cognitive decline. Flavonoids, found in berries as well as apples and citrus fruits, have recently shown potential in helping to reverse age-related decline in memory and learning. In addition to the bounty of fruits available in the spring and summer, be sure to enjoy fall apples and winter citrus too! Herbs and Spices You can spice up your meals and help your memory at the same time. A host of herbs and spices are associated with improved memory: Rosemary and sage may help to improve memory and offer protection from cognitive decline. Cinnamon has been found to improve working memory in older adults. Ginger has anti-inflammatory properties. According to one study, just the scent of peppermint can improve memory and focus. Thyme helps protect neurons in the brain from aging too soon. It also helps increase the amount of active omega-3 DHA in the brain, which boosts memory and overall brain health. Nuts and Seeds Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power our brain’s memory function. A study involving 5,000 people over the age of 55 found that a group eating at least two teaspoons of nuts per day was associated with improved memory and increased cognitive function by as much as 60%, compared to a group that didn’t eat nuts. Nuts and seeds – such as pumpkin seeds, almonds, and cashews – are rich in magnesium, which is needed in adequate amounts for healthy memory function. Dark Chocolate Goodness Consuming dark chocolate, rich in cocoa flavanols (a type of flavonoid), increases cerebral blood flow and can be effective at sustaining cognitive performance, leading to improvements in measures of general cognition, attention, processing speed, and memory. Yes, you heard that right, dark chocolate is good for your memory. Further, consuming cocoa flavanols from chocolate can provide cognitive-enhancing effects. So, enjoy dark chocolate guilt-free. Just remember to eat it in small amounts! Powerful Potassium-Rich Foods Potassium boosts memory and learning in healthy individuals. Conversely, memory loss is a common problem in people who are deficient in potassium. The foods highest in potassium include beet greens, salmon, white beans, avocado, potatoes, acorn squash, mushrooms, bananas, and tomatoes. Maintain Your Memory Remember to eat these memory-boosting foods to both enhance your ability to retrieve the information you need and recall the personal experiences that give your life meaning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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