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Best Ways to Avoid Muscle Loss As You Age
Are you ready to become a stronger, healthier you? As we age, one common struggle is the loss of muscle mass and strength. So, how can you stay strong and vibrant well into your golden years? Let’s look at some simple and effective techniques that can help you avoid age-related muscle loss. What’s Muscle Loss? Muscle loss is a common condition that affects older adults. It’s characterized by the progressive loss of skeletal muscle mass, strength, and function due to age-related changes in the body. This process can start in the 30s and 40s but typically is more noticeable after the age of 65. It’s important to know the role that muscle mass plays in our overall health. Our muscles not only support our body structure and movement but also contribute significantly to our metabolism. As we age, several factors can contribute to the decline in muscle mass. These include hormonal changes such as decreased levels of growth hormones, reduced physical activity levels due to a sedentary lifestyle, or serious bone, joint, and muscle conditions. A major drawback to having poor muscle quality is a decrease in functional performance. This may result in weakness, fatigue, poor balance and posture, difficulty performing daily tasks independently (e.g., getting up from a chair), impaired mobility leading to falls or injuries, and ultimately a reduction in the quality of life. What Decreases Muscle Mass? Muscle loss can have a significant impact on an individual’s overall health and well-being. Here are some of the leading factors that can contribute to the loss of muscle mass. Age As we age, our body goes through various changes, including a decrease in muscle mass and strength. This decline typically begins around the age of 30. From that point on, most people lose between 3-8% of their muscle mass per year. Sedentary Lifestyle One of the main contributors to the loss of muscle mass is leading a sedentary lifestyle. Consistent inactivity can lead to decreased physical function, including muscle loss. When muscles aren’t used regularly, they can become weak and begin to atrophy. Poor Nutrition Nutrition plays a crucial role in maintaining healthy muscles and preventing muscle loss. As we grow older, our bodies become less efficient at absorbing nutrients from food sources. Additionally, older adults tend to have reduced appetites and may not consume enough calories or protein each day. This lowered caloric intake can lead to malnutrition and contribute to muscle loss. Hormone Changes Age-related hormone changes can contribute to muscle loss. As we age, our bodies produce less of the hormones (such as testosterone) needed to maintain muscle mass and strength. Serious Illnesses and Medications Serious illnesses involving insufficient blood flow and unhealthy blood sugar levels can play a role in the development of muscle loss. These conditions may cause inflammation, metabolic changes, and hormonal imbalances that can lead to muscle loss. Also, some medications commonly used by older adults to manage these conditions may have side effects that contribute to muscle loss. Genetics While aging is the primary cause of muscle loss, genetics also may play a role in an individual’s risk for developing it. Certain individuals may be predisposed to losing muscle mass at a faster rate than others due to their genetic makeup. Inflammation Inflammation is a natural response to injury or infection in the body. However, excessive inflammation can accelerate the loss of muscle mass and function. The good news is that it’s never too late to take steps towards preventing or slowing down the effects of muscle loss, and there are many natural ways to accomplish this. Here are some of the most effective, natural ways to prevent the loss of muscle mass… 7 Natural Ways to Prevent Muscle Loss at Any Age 1. Resistance Training One of the key factors in maintaining muscle mass and strength is regular physical activity, particularly resistance training. This involves using weights or your own body weight to challenge and strengthen your muscles. By incorporating resistance training into your routine at least 2-3 times a week, you can prevent the degradation of muscle tissue that can occur with age. 2. Adequate Protein Intake Protein plays a crucial role in building and maintaining muscle mass, which makes it an essential nutrient for preventing muscle loss. As the body ages, it becomes less efficient at utilizing protein from food sources. It’s recommended to aim for 0.8-1g of protein per kilogram of body weight each day from sources such as lean meats, fish, eggs, legumes, and nuts. 3. Vitamin D & Calcium These two nutrients are vital for bone health but also play a significant role in preserving muscle mass as we age. Vitamin D helps with the absorption of calcium, which is necessary for building and maintaining strong bones. Vitamin D (particularly D3) can be obtained from foods, supplements, and adequate sunlight exposure. 4. Omega-3 Fatty Acids These healthy fats – found in supplements and foods like salmon, walnuts, and flaxseeds – may help prevent muscle loss by reducing inflammation and promoting muscle protein synthesis. 5. Antioxidants As we age, our bodies are more susceptible to oxidative stress, which can damage cells and contribute to muscle loss. Incorporating antioxidant-rich foods into your diet – such as berries, dark leafy greens, and nuts – can help combat oxidative stress and prevent muscle loss. 6. Hydration Staying well-hydrated is crucial for maintaining muscle mass because water helps transport nutrients and oxygen to muscles for growth and repair. Be sure to drink plenty of water throughout the day, especially when working out, to support muscle health. 7. Sleep Getting enough quality sleep is essential for overall health, but also can play a role in preventing age-related muscle loss. During sleep, our bodies produce hormones that aid in muscle growth and repair. It’s recommended to get 7-9 hours of sleep each night. This gives your body the time it needs to properly recuperate and rejuvenate. Every Step Counts Experiencing a decline in muscle mass, strength, and function is a common, age-related condition. It can have detrimental effects on overall health and quality of life if not addressed properly. Incorporating resistance training, a nutritious diet, and healthy habits into your routine can help preserve your muscles and prevent muscle loss as you age. But be sure to consult with a healthcare professional before starting a new exercise or nutrition regimen. Though aging is inevitable, muscle loss doesn’t have to be a part of growing old. By understanding this condition and taking proactive steps to prevent it, you can ward off muscle loss naturally and age gracefully. Remember, it’s never too late to start taking care of your muscles and every little step counts! 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. 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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6 of the Best Ways to Reach Your Goals
Did you know that 80% of people who make resolutions abandon them by mid-winter? It’s true. If you want to make changes in your life and reach your potential, do something far more powerful and effective than making resolutions: Set goals. Having goals that align with what’s most important to you can help provide a pathway to bring a vision to reality. Goals also help provide direction and purpose in life. Research shows that people who set realistic goals tend to enjoy greater well-being and life satisfaction. Whether you want to improve your health, work life, or increase income and pay off debt, pursue a creative endeavor, or find a loving relationship; here’s what science and experts say about how to achieve your goals. 6 of the Best Ways to Reach Your Potential & Hit Your Goals! 1. Define Your Goals The first step to realizing any goal is to clearly define it. After all, you can’t get to a destination unless you know where it is! A serious goal needs to relate to purpose in life – what matters to you most – in order for you to fully commit and do what’s required to make it happen. Business management experts developed the acronym SMART for defining goals, but it can be used to help define your personal goals too: S is for specific. Identify the specific who, what, when, and where of your goal. M is for measurable. This will help you actually see if you’re making progress. A is for attainable. Do you have the capacity to reach this goal? R is for relevant. A goal needs to be personally relevant to you and your values. T is for timeframe. What’s the timing of your goal? Start at the end result and work backwards from there. Let’s say your goal is to “get in shape.” That’s very vague. Using SMART, here’s a revised version of your goal: Specific: I’m going to exercise 30 minutes or more at least three days a week and reduce my daily calorie intake by 20%. Measurable: My goal is to reach a healthy weight range of __ in the next 90 days. Attainable: I have good walking shoes and a trainer to work with once a week. I can buy healthy food to improve my diet. Relevant: I want to live long and healthy as well as feel and look better. I want to improve my brain health and boost my mood. Timeframe: I’ll shop for fresh, healthy food on Sundays and Thursdays. I’ll get up 1 hour earlier to walk before work three days a week. I’ll have a weekly training session on Saturday mornings. You can use this formula for writing a book, finding a partner, learning a language, or virtually any goal that’s meaningful to you. 2. Write Down Your Goals People are more likely to reach goals if they write them down, research shows. Place them where you can see them or use a visual reminder of your goal. For example, if you want to save money to adventure in Africa and see cheetahs, place an image of a cheetah where you’ll see it every day. Whatever the visual image, be sure it’s positive and inspires you. If you meditate, use a bit of that time to visualize your goal and what it will feel like when you reach it. This practice can be very powerful. The mind starts believing it’s real and works with you to make it happen! 3. Find an Accountability Partner One research study found that participants who wrote down goals and shared them with an individual that held them accountable on a regular basis were the most likely to succeed. Find someone you’ll tell the truth to, and who will be kind and truthful with you. Meet with them or call them regularly – weekly, or bi-weekly – to help keep you on track. 4. Plan of Action Break down your goal into smaller, doable pieces. Make your plan of action by figuring out how you’ll manage your time and resources on a daily, weekly, and monthly basis in order to reach each piece and ultimately hit your goal. Keep in mind your natural ebb and flow of energy and optimal cognitive function. You may need to schedule time first thing in the morning to work on your goal. Or perhaps you’re most creative at night and schedule time then. Establish a routine that works well for you. Take stock each week to see how your plan is working. Discuss it with your accountability partner, if it’s helpful. Adjust as needed. 5. Eliminate Distractions and Overcome Procrastination Attaining goals often calls for some sacrifices. Be willing to eliminate or let go of unhelpful behavior like procrastination and/or distractions. You may need to simplify your life or say no to distracting people or events and reduce the number of responsibilities you have. That’s okay. Remember it’s temporary and necessary while working toward realizing something important to you. Caution: your cellphone can be a major distraction. Silence your phone or put it away when you’re actively focusing on your goal tasks/actions. Procrastination can be a killer, but there are ways to counter it. James Clear, author of Atomic Habits, finds that Newton’s first law of motion (“Objects in motion tend to stay in motion”) can be helpful in disrupting the non-action of procrastination. He suggests taking just two minutes to get started on a task or action. If you can do that, the momentum begins and you can usually keep going! 6. Reward Your Progress As you hit your daily and weekly goals, reward yourself. Enjoy a healthy smoothie after a tough workout. Give yourself the weekend off if you worked hard and hit your goals all week. Rewarding your progress may help you stay motivated. Greater Life Satisfaction If you follow these suggestions, you may improve your chances of successfully reaching your goals. Achieving a goal builds confidence and provides a greater sense of control and accomplishment in life. Choose meaningful goals and enjoy the process! 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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Collagen Amino Acids: How They Can Help Brain Health
Are you searching for a natural and effective way to supercharge your brainpower? Keep reading to learn more about the benefits of amino acids in collagen and how they can help support better brain health! What is Collagen? Collagen is a fibrous protein that provides structure and support to various parts of the body. Our bodies produce collagen naturally by breaking down dietary proteins into smaller components called amino acids. These amino acids then combine to form different types of collagen that serve various purposes in the body. Over 16 types of collagen have been identified in our bodies; however, types I, II, and III are mostly found in connective tissues such as skin and bones. Types IV and V can be found in internal organs like liver or lungs. What Are Amino Acids? Amino acids are organic compounds composed of nitrogen, carbon, hydrogen, and oxygen atoms. There are 20 standard amino acids that make up most human proteins. These amino acids can be broken down into three main categories: essential, non-essential, and conditional. Essential amino acids can’t be produced by the body and must be obtained from external sources like foods or supplements. Non-essential amino acids can be produced by the body, making it less crucial to obtain them from external sources. Conditional amino acids usually aren’t essential but may become so under certain conditions where the body is unable to produce enough of them on its own. How Do the Amino Acids in Collagen Help Support Cognitive Function? Here are some of the top ways the amino acids in collagen can play a significant role in maintaining healthy brain and cognitive function. Promoting Brain Health Collagen is an essential, structural component of the brain. It helps maintain the integrity of the blood-brain barrier, a protective layer that prevents harmful substances from entering the brain. Collagen also provides support for neurons, which are responsible for transmitting signals throughout the brain. Certain amino acids, such as glutamine and glycine, are vital for neurotransmitter synthesis. Neurotransmitters are chemical messengers that allow communication between neurons in the brain. This communication is essential for various functions like memory, cognition, and mood regulation. Protecting Against Oxidative Stress Oxidative stress is caused by an imbalance of free radicals and antioxidants in the body. These free radicals can cause damage to cells, including brain cells. Collagen contains antioxidant properties that can help neutralize these harmful free radicals, protecting the brain from oxidative stress. Amino acids, like cysteine and glutathione, also have potent antioxidant effects and can help reduce oxidative stress in the brain. Improving Mood and Emotional Health Collagen and amino acids are essential for the production of serotonin, a neurotransmitter responsible for regulating mood, sleep, and appetite. They’re also involved in the production of other neurotransmitters like dopamine and GABA, which can play a crucial role in supporting mood and emotions. Supporting Cognitive Decline As we age, our bodies produce less collagen, which may lead to a decline in cognitive function. Collagen supplements may help support cognitive function in older adults by providing essential amino acids needed for healthy brain communication. 5 Key Amino Acids Found in Collagen Collagen is made up of long chains of amino acids that are essential for maintaining the structure and function of different parts of the body. Out of the 20 different amino acids found in collagen, there are a few key players that have been shown to have significant effects on cognitive function. Arginine Arginine is an essential amino acid found in collagen. It’s converted into nitric oxide (NO) which is a key neurotransmitter involved in regulating blood flow and vascular tone. Arginine may help improve cerebral blood flow, leading to better cognitive function. Also, arginine may play a role in improving language skills and verbal memory due to its ability to increase levels of the growth hormone linked to these cognitive functions. Glycine Glycine is one of the most abundant amino acids in collagen, comprising about one-third of its total composition. This non-essential amino acid has been extensively studied for its potential role in improving attention and memory in young and middle-aged adults. Additionally, glycine may help reduce inflammation in the brain. Inflammation may cause neurodegenerative and serious memory issues. Hydroxyproline Hydroxyproline is a unique amino acid found only in collagen. It’s formed when proline undergoes hydroxylation, a process that requires vitamin C as a cofactor. Hydroxyproline is essential for stabilizing and providing strength to the triple helix structure of collagen fibers. While there’s limited research on the direct effects of hydroxyproline on cognitive function, its role in maintaining healthy collagen levels may indirectly support brain health. Collagen has been found to play a crucial role in protecting against degenerative brain conditions. Lysine Lysine is one of the nine essential amino acids required by the body for various physiological functions such as tissue repair, building muscle mass, and regulating hormonal balance. Lysine plays a vital role in the synthesis of collagen by providing structural support to this protein. It also may play a role in improving cognitive function. Proline Proline is another important amino acid found in collagen. It accounts for about 10-15% of collagen’s overall composition and plays a crucial role in maintaining the structure of collagen fibers. This amino acid is involved in the production of glutamate, an important neurotransmitter that helps regulate learning, memory, attention, and other cognitive processes. Collagen Amino Acids Collagen and amino acids play vital roles in supporting various bodily functions, including maintaining a healthy brain and cognitive function. While our bodies naturally produce collagen and some amino acids, it’s essential to obtain a balanced amount of these nutrients from external sources to support optimal brain health. Incorporating foods rich in these key amino acids, such as collagen peptides from bone broth, into your diet can help support not only your skin and joint health but also your brain function. Taking collagen supplements or consuming amino acid supplements also may be beneficial in supporting cognitive function. As always, it’s recommended to consult with your healthcare provider before starting any new supplement regimen. 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. 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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Gifts of Clean Living: 2 Ways to Have a Healthy Holiday!
It’s the Season of Giving! One of the best things you can do, for yourself and your family, is to give the gifts of clean living this holiday season. What Are the Benefits of Clean Living? When you hear the term “clean living,” you probably think of healthy lifestyle measures such as eating a healthy diet (with plenty of whole foods), remaining well hydrated, getting quality sleep, maintaining a regular exercise regimen, and taking high-quality supplements. While those are excellent examples of how to live healthy year-round, there are other things to consider during the holiday season, including not overstressing, not overeating, and not overspending on gifts, travel, or the holiday meal. Though there are many things to be mindful of during the holidays, here are two common challenges to clean living practices and practical tips for how to deal with them. 2 Gifts of Clean Living: How to Avoid Sugar and Alcohol During the Holidays Gift of Clean Living #1: Avoid Sugar There’s mounting evidence that sugar is toxic. Excessive sugar intake, which is linked to insulin imbalance, heart problems, and other organ issues, plays a role in35 million deaths a year globally. Sugar increases the release of dopamine in the brain, which can cause mood to fluctuate. Low blood sugar levels are associated with overall lower brain activity, which means more cravings and bad decisions, like reaching for a sugary snack or soda. If you find it difficult to resist holiday treats, be sure to steer clear of the dessert table. Here are 3 ways to reduce or remove sugar from your holidays… Keep Your Blood Sugar Stable When your blood sugar drops, the blood flow to your brain decreases. This means you’re more prone to making bad decisions because you don’t have full access to your brain function. So how do you keep your blood sugar balanced? Eat smaller, healthy meals throughout the day. Make sure to start your day with breakfast – skipping it only makes you more likely to make poor choices later in the day. Stay away from simple sugars and refined, processed foods because they can cause your blood sugar to spike and then drop. One of the best ways to regulate your blood sugar is to eat a healthy snack every 3 to 4 hours. Natural snacks – like whole fruits, seeds, and nuts – are portable and are ideal for fending off hunger between meals. 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, especially desserts and beverages that are loaded with sugar. Curb Your Sweet Tooth If you struggle with a sweet tooth during the holidays (or throughout the year), be sure to choose foods that won’t cause your blood sugar to spike, such as: Mashed or baked sweet potatoes Healthy smoothie Cherry tomatoes Baby carrots Sliced pear with almond butter A square or two of dark chocolate (at least 70% cacao) w/almonds Also, be sure to read labels to identify which products are no sugar added, reduced sugar, or sugar-free, and to determine if a product contains hidden sugars. Gift of Clean Living #2: Avoid 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. Here are 3 ways to reduce or remove alcohol from your holidays… Hydrate, Don’t Inebriate Drinking water is key not only to brain function but to whole-body health. Every system in the body needs adequate hydration to function properly. Water helps to cleanse the body and remove toxins, including germs. Also, be mindful of your alcohol consumption 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. Serve Healthy Mocktails Wouldn’t it be nice to enjoy a drink (or three) without the hangover? Well, you can! Mocktails, and other non-alcoholic beverages, are all the rage right now and are consumed by drinkers and non-drinkers alike. If you’re hosting a party, serve a selection of non-alcoholic mocktails. But be sure they aren’t full of sugary juices or syrups. Here are some delicious and refreshing non-alcoholic drink recipes. Just Say No Get into the habit of declining alcohol when it’s offered to you. If you find it difficult to turn down a drink in social situations, ask a friend to back you up. If you both agree not to indulge and hold each other accountable, it will help you stick to your plan of drinking in moderation, or not at all, during holiday gatherings. Healthy Holidays! Help make this the most wonderful time of the year by giving the gifts of clean living to yourself and your family. Since excessive sugar consumption is linked to many potential health problems, it’s recommended to reduce or eliminate it from your diet this holiday season. Also, drinking alcohol can be a serious problem during the festive season and should be avoided or replaced with healthier beverages. Applying the above tips can help prevent sugar and alcohol from ruining your holiday. The BrainMD Team wishes you and yours a safe, healthy, and happy Holiday Season! 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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6 Mocktail Recipes to Help Make Your Season Bright!
If you’re planning a holiday dinner, gathering, or party this season, consider enhancing your celebration with healthy, holiday mocktails. Yes, mocktails. Growing in popularity as more and more people cut down their alcohol consumption – about 1 in 3 adults according to recent data – mocktails (also called “zero proof” blended drinks) are in! Holiday mocktails bring all the excitement of spirit-infused libations but without the unwanted effects of alcohol. Spices, juices, plant milks, sparkling waters, natural sweeteners, and colorful garnishes are the raw materials for healthy and memorable holiday mocktail making. Here are six recipes to consider for your next gathering. 6 Easy Mocktail Recipes to Help Make Your Season Bright! Warming Mulled Wine Mocktail The deep red color of pomegranate juice offers the delightful color of wine, while the earthy spices deliver wintry warmth. Best of all, it's super easy to make. INGREDIENTS 6 cups unsweetened pomegranate juice ½ cup freshly squeezed orange juice 1 large orange, sliced 3 tablespoons pure maple syrup (or coconut sugar if preferred) 8 whole cloves 3 cinnamon sticks INSTRUCTIONS Combine all the ingredients in a large pot and bring to an easy boil on medium heat. Reduce heat to low. Simmer for about 20 to 30 minutes (simmer for up to an hour if you have the time). Strain liquid and taste. If desired, add more maple syrup (or coconut sugar) by the tablespoon. Serve in mugs and garnish with cinnamon sticks and fresh oranges. Makes about 4-5 one cup servings. You can easily double the recipe, if needed. 10-minute prep time. 30-minute cook time. Refreshing Grapefruit Paloma Mocktail Winter marks the peak season for grapefruit. This holiday paloma mocktail will offer your guests the bold and refreshing flavor (and health benefits!) of fresh grapefruit juice. INGREDIENTS 2 ounces freshly squeezed grapefruit juice 1 ounce freshly squeezed lime juice 1½ - 2 tablespoons pure maple syrup Sparkling water Ice (preferably crushed) Sliced limes and grapefruit for garnish INSTRUCTIONS Add the grapefruit juice, lime juice, and maple syrup to a festive glass and stir until well combined. Add crushed ice or ice cubes leaving a little room at top for a splash of sparkling water. Top off the glass with sparkling water, stir until mixed. Serve with a slice of lime and fresh grapefruit garnish. Makes one serving. 5-minute prep time. Vegan, Zero-Proof Eggnog Vegans and teetotalers alike can enjoy this version of the holiday favorite. It takes a little time, but the results are so seasonably festive, it’s worth it! INGREDIENTS 3 cups plant milk (see below for a homemade almond-cashew milk recipe) 1 14-ounce can full-fat coconut milk 4-6 tablespoons pure maple syrup (feel free to substitute up to half with coconut sugar, if that’s your preference) 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg 1 teaspoon pure vanilla extract ⅛ teaspoon ground cardamom Cinnamon, nutmeg, and coconut whipped cream for garnish (see below for coconut whipped cream recipe) INSTRUCTIONS Blend 3 cups plant milk (or homemade cashew-almond milk), coconut milk, pure maple syrup, cinnamon, ground nutmeg, vanilla extract, and cardamom on high until creamy and smooth (about 1-2 minutes). Taste and adjust flavor as needed, adding more spices for warmth or maple syrup for sweetness. For serving, enjoy cold over crushed ice or hot by heating over medium heat until warm. Pour in festive glasses if chilled or mug if warmed, top with coconut whipped cream and a pinch of cinnamon and/or nutmeg. Makes 11 ½ cup servings. 10-minute prep time. Chai Holiday Punch Mocktail Perfect for a larger group, the chai tea and apple cider punctuated with the juices of cranberry and orange make this warm drink one to remember! INGREDIENTS 3 cups purified water 3 tablespoons chai tea leaves (roughly 4 black chai teabags) 8 cups apple cider or juice 2 cups unsweetened cranberry juice ½ cup freshly squeezed orange juice 4 sticks cinnamon 3 cloves 1 teaspoon cinnamon Star anise (garnish) INSTRUCTIONS Boil water in a medium-size saucepan. Remove from heat. Add tea bags. Cover and let steep for 5 minutes. Discard tea bags. In a 6- to 8-quart pot, combine apple cider, cranberry juice, orange juice, cinnamon sticks, cloves, and steeped chai tea. Bring to a boil and then reduce heat. Cover and simmer for 20 minutes. Strain cinnamon sticks and cloves. Serve warm and garnish with star anise. Makes 9 servings. 5-minute prep time. 30-minute cooking time. Spicy Hot Chocolate Vegan Mocktail Rich and creamy with a dash of spice, this mocktail delights the senses while providing cozy comfort. It’s also dairy free and refined sugar free! INGREDIENTS 5 ½ cups unsweetened almond milk 2 ½ cups full-fat canned coconut milk (coconut water discarded) 4 ounces bittersweet (70% cacao) chocolate (stevia or coconut sugar sweetened), chopped 4 ounces baking dark chocolate or semi-sweet (60% cacao) chocolate (stevia or coconut sugar sweetened), chopped ½ tablespoon cinnamon 2 cinnamon sticks ½ teaspoon nutmeg ¾ to 1 teaspoon chili powder 1 teaspoon pure vanilla extract ⅓ to ½ cup maple syrup ⅓ cup chocolate liquor (also known as cocoa mass or cocoa liquor, it’s an alcohol-free base for making chocolate.) 3 tablespoons unsweetened cocoa powder Monk-fruit sweetened marshmallows INSTRUCTIONS Place all ingredients into a slow cooker. Whisk to blend cocoa powder. Cook on high setting for 1 hour. Stir often. After 1 hour, remove cinnamon sticks with a straining spoon, stir well, and then cook on low for another 1 or 2 hours, or until chocolate is completely melted. Stir in chocolate liquor then turn slow cooker down to warm. Serve marshmallows on top. Makes 6-8 servings. 5-minute prep time. 2-hour cook time. Blueberry Mojito Mocktail This super healthy and celebratory mocktail is perfect for a fancy New Year’s Eve toast or festive party. Loaded with antioxidants, this mocktail is good for your brain and body too! INGREDIENTS ⅓ cup unsweetened organic blueberry juice ½ cup sparkling water or club soda 1 tablespoon fresh lime juice 1 tablespoon pure maple syrup Frozen blueberries for garnish and 8-10 leaves of mint to garnish INSTRUCTIONS Add mint leaves to a glass. Muddle to release flavor. Add lime juice, maple syrup, blueberry juice, and sparkling water to glass and stir until ingredients are well combined. Add ice and garnish with a handful of frozen blueberries and an additional mint leaf. Makes one serving. 5-minute prep time. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Homemade Cashew-Almond Milk Soak ¾ cup of plain raw cashews and ¾ cup of raw almonds overnight in cool water or cover with hot water and soak for 1 hour. Drain, rinse well, and blend in a high-speed blender with 4 cups of filtered water. Strain through a nut-milk bag (you can buy them online). [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Coconut Whipped Cream Dairy free and sugar free, this recipe takes about 10 minutes, yielding about a cup of whipped cream. INGREDIENTS 8 ounces full-fat coconut milk (taking only the cream and leave the water) ½ teaspoon liquid stevia 1 tablespoon sugar-free confectioners’ sugar (monk fruit-sweetened works beautifully) ½ teaspoon pure vanilla extract INSTRUCTIONS Place coconut cream into a stand mixer (hand mixer is okay too). Add all ingredients and beat on high speed until its consistency thickens (usually about 10-15 minutes). Refrigerate. [/wc_box] The Gift of Health These healthy holiday mocktails show that indulgence and health really can coexist. Enjoy! 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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Food is Medicine: A Beginners Guide to Better Health Through Your Diet
Finally, Western medicine is beginning to embrace the idea that food is medicine. In aiming to solve the world’s diet-related health issues, health policy makers and medical researchers have determined that healthy foods need to be a formal part of patient care, a 2020 BMJ analysis reveals. Indeed, the U.S. Office of Disease Prevention and Health Promotion has created a Food as Medicine initiative to ensure food-insecure communities have access to healthy food and to explore evidence-based nutritional assistance and medically tailored meals as part of healthcare. While these are heartening developments, you don’t have to get sick or see a medical professional to enjoy the benefits healthy eating provides. You can start taking a “food is medicine” approach to eating today by starting to consume foods that help to support and protect your health. Here’s how. Understanding “Food Is Medicine” The idea behind “food is medicine” (used interchangeably with “food as medicine” in health policy) is simple: support health, reduce risk, and, in some instances, address serious health issues by changing what people eat. Of course, healthy foods aren’t a replacement for actual medicine or medical treatments. Rather, embracing food as medicine is one important key to the puzzle of health. What Foods Are Not Medicine? One of the first steps to adopting a diet of healthy foods as medicine is to eliminate or minimize the foods that can cause harm. Nutrition scientists from Harvard devised a list of unhealthy foods associated with most diet-related health problems. Eating these foods habitually (and to the exclusion of other healthy foods) can slowly destroy your health over time. They’re inflammatory and increase your risk of blood sugar problems, heart health issues, poor immune function, problems with memory, neurodegenerative issues, and more. Avoid or minimize your consumption of the following: 1. Added Sugar Added sugars (white sugar, brown sugar, honey, high-fructose corn syrup, etc.) may seem benign as they delight the taste buds, but they can wreak havoc on your health if overconsumed. Habitual overconsumption of sugary foods and drinks can lead to skin conditions and wrinkles, heart health issues, blood sugar problems, low mood, liver problems, excess weight, hormonal imbalances, lower immune function, and more. Too much is more than 36 grams of sugar a day for men, and 25 grams for women. Beware of artificial sweeteners! They can cause digestive issues and may have a negative impact on cognitive function, mental health, and memory. Use a healthy sugar alternative instead. 2. Baked Goods and “White” Carbohydrates Cookies, cakes, pastries, donuts, and other treats are loaded with added sugar (as well as refined carbohydrates, unhealthy fats, and salt). The sugar-salt-fat content can trigger cravings for more sweets. Consuming white bread, pasta, potatoes, rice, and pancakes also can spike blood sugar levels. 3. Processed and High-Fat Meats Processed meats like pepperoni, ham, bacon, hot dogs, and deli meats offer protein but the curing, salting, smoking, and chemical preservatives involved in processing these meats makes them a health liability. Red meat is generally high in saturated fat (unless you get a lean cut). Research has shown that too much saturated fat can raise unhealthy cholesterol levels and the risk of heart health issues. 4. Too Much Salt Most Americans get 1½ teaspoons of salt daily. Ideally, salt intake should be less than 1 teaspoon a day. While our bodies need salt, too much can increase blood pressure and the risk of heart health problems. 5. Alcohol Alcohol consumption lowers blood flow to the brain. If consumed routinely, it can shrink brain volume, cause hippocampus atrophy, and reduce the number of new brain cells. Alcohol consumption increases the risk of neurodegenerative issues affecting memory function too. Alcohol can lead to problems with blood pressure, heart health, liver function, and your digestive health. What Foods Are Medicine? Now that you know what not to consume, let’s get to the good stuff! Inspired by the Mediterranean Diet, considered one of the most healthful diets, a dietary pattern made up of the following foods is truly medicine for good health. 1. A wide variety of colorful whole fruits and vegetables Among them, berries, leafy greens, and cruciferous vegetables offer extraordinary benefits. 2. Lots of beans, lentils, seeds, and nuts The longest-lived cultures around the globe enjoy legumes as a staple food. Seeds and nuts are loaded with fiber, minerals, and healthy fats. 3. Whole grains Rich in complex carbohydrates, fiber, B vitamins, and more, enjoy a variety of whole grains such as buckwheat, gluten-free oats, quinoa, and brown rice. 4. Plant oils like extra virgin olive oil or avocado oil These are excellent sources of healthy fats. Tropical oils (coconut oil, etc.) offer healthy medium-chain triglycerides, but are best enjoyed in moderation due to their saturated fat content. 5. Moderate amounts of seafood and fish Enjoy fatty fish rich in omega-3 fatty acids like salmon, sardines, and mackerel regularly, but stay away from those known to have higher levels of mercury. 6. Moderate amounts of low-fat or nonfat dairy Enjoy probiotic- and protein-rich Greek yogurt or natural cheese. 7. Fermented foods Add probiotic-rich fermented foods to your diet such as sauerkraut, kimchi, kombucha, and yogurt. 8. Moderate amounts of quality poultry If you do strength training, protein consumption is needed to build muscle. Enjoy protein, such as pasture-raised, hormone-free eggs, with your breakfast to support healthy brain function. 9. Minimal amounts of lean red meat Enjoy occasional servings of lean red meat, organic and grass-fed, if possible. 10. Fresh herbs and spices Herbs and spices are chock-full of protective compounds and bring much flavor and enjoyment to food. 11. Green and herbal teas Drink plenty of water and beverages that promote relaxation and health. Green tea is a great alternative to coffee. Reap the Rewards A dietary pattern that includes an abundance of these healthy foods (and a minimal amount of the unhealthy foods) is associated with the following benefits: Greater longevity Healthy skin, teeth, and eyes Healthy muscles Healthy immune function Better brain function and mental health Strong bones Lowers risk of problems with heart health, blood sugar, and cellular function Healthy pregnancies and breastfeeding Healthy digestive function Healthy weight Remember though, it’s a dietary pattern that matters. As long as the majority of what you eat is healthy, occasional indulgences aren’t going to set you back. Here’s to making food your medicine! 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 Ways to Avoid Holiday Overeating
’Tis the season for overeating. Indeed, research shows that people tend to gain more weight from overeating during the holidays than at any other time of the year. If you consider the unique conditions holiday time creates, it’s easy to see why. On the one hand, sugary treats, processed, and rich foods are overflowing at workplaces, gatherings, and celebratory events. On the other, many people struggle with loneliness, feelings of loss, low mood, and feelings of anxiousness during this period. Food temptations can be incredibly strong for people needing comfort. Combine that with the stress that accompanies family dynamics, end-of-year work deadlines, shopping, spending and money worries, travel, disrupted routines, and fewer hours of sleep – and you have a perfect storm to fuel overeating behavior. Without a plan or strategy in place, the risk of overeating is high. The good news is that you can learn how to stop overeating or at least reduce it. It all starts with a willingness to take simple (yet not always easy), preventive actions to care for yourself during this time of year. Below are tips to help you do just that! 6 Simple Tips to Help You Minimize Holiday Overeating 1. Guard Your Sleep Staying regulated with 7-9 hours of restful sleep each night is essential over the holidays. With adequate sleep, your brain works better, you can handle stress and emotions better, and you can exercise good judgment when it comes to your food choices. Inadequate sleep lowers blood flow to your brain. Blood flow is critically important to the optimal function of your brain’s prefrontal cortex (controls executive function, impulse control, and judgment), limbic system (emotional centers), and reward pathways. In fact, brain imaging research has shown that sleep deprivation can impact the healthy function of these areas of the brain, resulting in an increase of impulsive and irrational behavior, as well as poor judgment. Poor sleep can also disrupt the hormonal balance that controls hunger and satiety. Consequently, overtired people tend to overeat. Ensuring you get plenty of restful sleep is a great way to protect against overeating. 2. Keep Your Stress Levels Down Excessive stress can fuel overeating. When you’re in a constant state of worry or fear, your body’s fight or flight stress response remains engaged and stress hormones stay elevated. Sustained levels of stress hormones can impact the kinds of foods you crave. Animal research indicates that physical and emotional stress are associated with increased intake of high fat, high sugar, and salty foods. An American Psychological Association report appears to confirm this notion, revealing that stress eating is very common, especially among women. This holiday, do all you can to ensure your stress levels don’t get too high. Here are several ways to cut stress: Schedule, do, and buy less. Ask for help if you’re overwhelmed. Do one task at a time. Prioritize time to do things that relax and calm you (like a walk in nature, yoga, meditation, reading a book, or taking a candlelit bubble bath, etc.). Exercise can both reduce stress and increase feel-good neurohormones, which can help boost your mood. 3. Maintain Social Connections Loneliness and isolation can drive overeating, and it’s all too common this time of year. Instead of excess food, feed yourself meaningful, sustaining social connections. Research indicates that social support has a “protective effect” against emotionally driven overeating and overall emotional health, particularly for women. If you’re lonely, call someone who knows and loves you or spend time with someone who makes you feel good. If you have a counselor, therapist, or spiritual advisor, reach out to them for support. Additionally, be of service to others. It may help lift your mood. Call or visit a loved one in your life to cheer their spirit. Volunteer at a soup kitchen or wherever there’s a need. 4. Limit, Avoid, or Substitute Addictive Foods Here’s the difficult truth about holiday eating. The high-fat, sugary, processed, and high refined carbohydrate foods that are everywhere are the very foods that tend to activate the addiction centers of your brain, research indicates. That means eating them can cause you to want more and make moderate eating more difficult. Make a plan for how to deal with these foods when you encounter them. For instance, when candy and goodies are abundant at work, are you going to enjoy a limited amount, avoid them altogether, or eat a healthy and delicious treat or snack that you bring instead? Work it out. You may need the support of a friend, nutritionist, or mental health professional to discuss your game plan. 5. Eat Slowly and Mindfully When it’s time to eat, slow down, take a breath, and be present. Researchers have found that people who eat more slowly have a lower body mass index and eat smaller meals in general. It’s believed that when you slow the eating process down, it gives your brain more time to register when you’ve had enough food. Be conscious about the food you consume and take time, without distractions, to enjoy and savor the flavors and textures of your meals. This is a practice of intuitive eating and has been shown to reduce overeating. 6. Feed Yourself Well Another way to regulate yourself and minimize overeating is to feed your body balanced meals and snacks all season long and even before or after attending a gathering where a large meal is served. Don’t starve yourself before a holiday meal as it will only increase the likelihood of overeating. Instead, eat a moderate and well-structured breakfast, lunch, or snack beforehand to ensure your blood sugar levels are balanced. This will allow your brain to function better, reduce cravings, and help you make sound food choices. As much as possible, choose quality protein, fiber-rich vegetables, whole grains, berries and other low glycemic-index fruits, and healthy fats for your meals and snacks. These foods are nourishing for your brain and body, satiating, and promote stable blood sugar. At holiday gatherings, serve yourself or consume these healthy foods first before having less-healthy options. In fact, offer to bring a healthy appetizer, side dish, or dessert to ensure you have some healthy options. Try to avoid or minimize eating empty calories that are high in sugar or refined carbohydrates and have little to no fiber or nutrients. They can affect your mood, energy levels, and lead you to feel hungrier sooner, often craving more refined carbs, which may lead to overeating. Be thoughtful about what you drink as well. It’s important to hydrate your body during the holidays. Thirst can masquerade as hunger. Drink plenty of water and minimize sugary beverages and alcohol. They both can spike your blood sugar. Alcohol can also affect your judgment and impulse control. Enjoy Your Holiday The holidays are challenging on so many fronts. Be kind to yourself if you aren’t perfect. Simply pick up any of these tips at any time to have a better day. If you find that your eating is out of control, don’t hesitate to reach out for professional help. The BrainMD Team wishes you and yours a safe, healthy, and happy Holiday Season! 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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Leafy Greens: How to Get More of These Brain Healthy Nutrients!
When it comes to aging, we’re accustomed to seeing certain signs. The most common signs of aging are wrinkles or graying hair. Your brain is no different than your skin and hair. It undergoes changes related to age, but you can’t see them. Instead, you experience them. You might have difficulty with memory recall, experience low mood, or have trouble with cognition in general. If you care about your brain and want to maintain its healthy function as you age, think of it like you do your skin. It needs care every day. One simple and profound way to keep your brain youthful is to ensure you consume an abundance of anti-aging nutrients. Where can you find these nutrients? They’re abundant in green leafy vegetables! Indeed, leafy green vegetables are like “anti-wrinkle cream” for your brain. Here’s what the research shows, as well as a list of the green leafy vegetables you can start incorporating into your meals. Leafy Greens and Brain Health: What the Research Says Research shows that green leafy vegetables contain a host of potent anti-aging nutrients that are associated with maintaining healthy memory function, sharp cognition, and a stable mood. In one significant study conducted by researchers from Tufts and Rush Universities, the eating habits and brain function of roughly 1,000 adults aged 58-99 was tracked over nearly five years. The study examined the frequency with which the participants consumed green leafy vegetables and measures of cognition. The findings, published in the medical journal Neurology in 2018, state that the consumption of approximately 1 serving per day of green leafy vegetables – particularly vegetables rich in vitamin K, vitamin E, folate, lutein, nitrate, folate, α-tocopherol, and kaempferol – could be helpful in slowing down cognitive decline as an individual ages. And it appears that it can slow decline by quite a bit. The rate of cognitive decline amongst participants who consumed the most leafy greens was equivalent to being 11 years younger! Two additional prospective studies had similar findings. In both studies, the consumption of green leafy vegetables (including spinach, kale, collards, and lettuce) had the strongest association with slowed cognitive decline. Some experts believe since leafy greens are a good source of folate, which is important to serotonin production, it can boost mood as well. The nutrients in your greens help support healthy blood sugar levels and circulation too. These effects are important in protecting against vascular-based memory loss and other neurodegenerative health issues. What Are Leafy Greens? Leafy green vegetables are simply plant leaves that we eat as a vegetable. The most popular green leafy vegetables are spinach, kale, and lettuces such as romaine, but there are many more. Here are some delicious and nutritious brain-boosting greens to consider: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Lettuces of all types (endive, baby lettuce, butter lettuce, etc.) Arugula Watercress Beet, mustard, dandelion, and turnip greens Collard greens Cabbage Bok choy Swiss chard Rapini Frisée Escarole Pea shoots Cabbage Herbs such as basil, parsley, mint, and cilantro Microgreens [/wc_box] 5 of the Best Ways to Consume More Leafy Green Vegetables If you want to protect your brain health as you age and find new ways to enjoy green leafy vegetables, here are some ideas to get your culinary creativity ignited! 1. Spice Up Your Salads If you regularly eat romaine, kale, or spinach salads, that’s fantastic. But to add some novelty and excitement to your typical bowl of greens, try out some new leaves. You can literally spice up your salads with some spicy bitters such as arugula, radicchio, or mustard greens. 2. Steamed or Stirred As we head into the colder months, your body may crave warmed leaves. Try steaming or stir frying some Swiss chard, bok choy, beet greens, or kale. Green leaves pair well with whole grains such as quinoa and with lean protein. 3. Wrap It Up Go without the bread and use your greens to wrap up something delish. Enjoy some fresh hummus, or tuna, egg, or chicken salad wrapped with leaves of romaine, butter lettuce, or Belgian endive. 4. Toss It In Leafy greens can literally be tossed into dishes, instantly boosting your daily intake of vital nutrients. If you eat eggs in the morning, chop up some spinach or fresh parsley, cilantro, or basil and toss them into a scramble. Add kale to your favorite soup recipe. Pack the green on your favorite sandwich and switch it up by adding something different like watercress, arugula, cabbage, or spinach. Toss some microgreens into your favorite smoothie recipe. 5. Get Saucy Don’t forget to add a little nutrient-rich leafy greenness to your sauces and dressings. All you need is a food processor. Make a healthy pesto, which is filled with basil. Try a cilantro-lime sauce over chicken. Experiment! You’ll surely discover many ways to enjoy more leafy greens. Follow healthy chefs on social media, ask friends, or just try things out. Enjoy and have fun while knowing that you’re essentially putting on your brain anti-wrinkle cream with each daily serving of green leafy vegetables! 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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The Red Meat Debate: Is It Really Bad for You?
Do you love red meat? Perhaps you’ve heard that red meat can be harmful to your health. But is it true? Let’s attempt to separate fact from fiction and explore whether indulging in that juicy burger or sizzling T-bone is truly detrimental to your health. What is Red Meat? Before delving into the debate, it’s essential to define what constitutes red meat. According to the United States Department of Agriculture (USDA), red meat includes all types of mammalian muscle meat, such as beef, pork, lamb, and veal. It also includes processed meats like bacon, sausage, hot dogs, and deli meats. Red meats are often classified into two main categories – unprocessed (fresh) or processed. Unprocessed Red Meats are those that haven’t undergone the curing or smoking process. They’re simply cooked for consumption using various methods such as grilling, roasting, or pan-frying. Processed Red Meats have been modified through curing methods like salting or smoking to extend their shelf life or enhance their flavor. The Red Meat Debate: Is Eating Red Meat Healthy or Harmful? Loved for its delicious taste and versatility in cooking, red meat has been a staple in many diets around the world. In recent years, there’s been an ongoing debate among health professionals and nutritionists regarding the consumption of red meat. Some claim that red meat is an essential part of a balanced diet while others warn against its potential negative impact on our health. This heated discussion has left many individuals confused and unsure about whether they should continue incorporating red meat into their diets. The Controversy Surrounding Red Meat Consumption Despite its reputation as a nutrient-dense food, red meat has come under scrutiny in recent years due to possible health risks associated with its consumption. These concerns center around two main issues: the presence of saturated fats and the potential for creating serious health problems. Health Risks A hotly debated topic surrounding red meat is its potential role in causing various illnesses. Some people maintain there’s a link between red meat consumption and an increased risk of developing colon, heart, and other organ system issues. Others blame potential health risks on cooking methods (e.g., grilling or charbroiling) rather than the meat itself. Saturated Fat While red meat does provide many nutritional benefits, it’s also high in saturated fat – the type of fat known to increase levels of bad cholesterol in the blood, which has been linked to an increased risk of developing cardiovascular and heart health issues. Red meat can be a nutritious addition to your diet when consumed as part of a balanced meal plan. However, it’s important to choose lean cuts, limit portion sizes, and balance it with other protein sources such as fish or poultry. Now that we’ve evaluated the negative aspects of red meat, let’s look at its nutritional benefits. The Nutritional Value of Red Meat Red meat is considered an excellent source of protein in many diets. It’s also rich in essential vitamins and nutrients. These elements are vital for maintaining healthy bones and muscles while supporting proper immune function. Some believe that grass-fed red meats contain higher amounts of nutrients than their grain-fed counterparts. Grass-fed animals are generally raised on pasture and allowed to consume natural foods like grasses and legumes. In contrast, grain-fed animals are typically confined to feedlots where they’re fed a diet primarily consisting of corn or soy-based feeds. Here are just a few nutrients that make red meat so healthy... Protein One of the main reasons people include red meat in their diet is because it’s an excellent source of protein. Protein plays a vital role in building and repairing tissues in our body including muscles, skin cells, and organs. It also helps to maintain strong bones and aids in muscle growth. Iron Red meat is also one of the best sources of iron – an essential mineral responsible for transporting oxygen to our cells and tissues. Iron deficiency can lead to anemia, fatigue, and weakness, so including red meat in your diet can help prevent these health issues. B Vitamins Red meat is a rich source of B vitamins such as vitamin B12, which is important for maintaining a healthy nervous system and producing red blood cells. It also contains other B vitamins like thiamine, riboflavin, niacin, and vitamin B6, which are all important for converting food into energy. Zinc Another important mineral found in red meat is zinc. This nutrient plays a vital role in supporting a strong immune system, promoting wound healing, and helping with cell growth. Despite these potential health benefits of eating red meat, what if an individual would prefer to skip it altogether? Here are some of the healthiest red meat swaps… 3 of the Healthiest Alternatives to Eating Red Meat When it comes to protein sources, red meat may be the go-to option for many people. However, with recent concerns about its negative impact on health and the environment, more individuals are looking for alternative protein sources to incorporate into their diets. If you’re considering reducing your red meat intake, or cutting it out completely, here are some alternative protein sources to consider: 1. Poultry Poultry, such as chicken and turkey, are popular alternatives to red meat due to their high protein content and lower fat content. They also provide essential vitamins and minerals like iron, zinc, and B vitamins. When choosing poultry, opt for lean cuts without the skin. 2. Fish Fish is a great source of high-quality protein that’s also low in saturated fat. Fatty fish, like salmon and tuna, are rich in omega-3 fatty acids, which have been linked to numerous health benefits. 3. Legumes Legumes – such as beans, lentils, and peas – are excellent plant-based sources of protein that can easily replace red meat in any dish. They’re also high in fiber, complex carbohydrates, and various vitamins and minerals making them a nutritious addition to any meal. To Eat, or Not to Eat (Red Meat)? After evaluating the above evidence, it seems clear the red meat debate isn’t a simple, clear-cut issue. While both sides have valid arguments, it ultimately comes down to individual factors such as personal values, lifestyle choices, and health concerns. As with most things in life, balance is crucial when making dietary choices. Consuming large quantities of red meat on a regular basis may not be beneficial for your health or the environment. However, having it occasionally as part of a well-rounded diet may not pose significant harm. The decision to consume or avoid red meat also may take into consideration personal beliefs and values. For some individuals who prioritize animal welfare or follow specific dietary guidelines (such as vegetarianism or veganism), avoiding red meat may align with their principles. Others may choose to support sustainable and ethical farming practices by purchasing locally-sourced, grass-fed beef. In the end, it’s important to make informed decisions about what you eat and why. This means considering scientific evidence, personal values, and individual needs. Red meat can have a place in a healthy diet, but it’s recommended to consult with a healthcare practitioner who can give you a customized diet plan, including the proper portions of red meat, that’s best for your health needs. 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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Meal Planning for Weight Loss: Best Tips to Help You Reach Your Goals
If you need or want to shed some weight, one winning strategy is planning your meals ahead of time. It’s one of the simplest ways for you to ensure you nourish your body well while also working toward weight-loss goals. Indeed, studies show meal planning can be helpful for losing weight. A 2021 weight-loss study found that participants who more frequently engaged in meal planning lost more weight over the course of the program. The meal planning appeared to be even more important than exercise planning in terms of effective weight loss. In a 2017 study conducted by French researchers, meal planning was associated with participants having both a healthier diet and less obesity. Here are some meal planning for weight loss tips gleaned from health experts and researchers. Top Meal Planning Tips to Help Maximize Weight Loss Getting Started To shed pounds, you’ll need to create a calorie deficit over the long run. Researchers have discovered that the most successful weight loss usually happens by reducing caloric intake enough to be effective, but not so much that it causes a great deal of discomfort (hunger) or restriction (deprivation). It’s a tricky balance. If your meal plan is too restrictive, you run the risk of losing control when less-than-ideal food choices are present. Generally, health experts recommend reducing calories by no more than 250-500 a day for safe, sustainable weight loss. Ensuring your meals are satiating and satisfying by including healthy fats, protein, and foods rich in fiber can help to protect against getting too hungry. Also, seriously cutting back on refined carbohydrates, saturated fat, and sugary foods will help to keep cravings down and blood sugar levels more even. If you plan to do any weight training or aerobic exercise, your physical activity needs to be considered in your food intake. Protein requirements increase if you plan to build muscle. Also, exercise is a major factor in calorie burning. Consult a registered dietician or healthcare provider to help you determine what type of food plan and caloric intake will be ideal. Your health, weight, age, activity level, and more can all factor into what will work best for you. It’s also important to consult your medical doctor before making any major changes to your diet, especially if you have any health conditions. What Foods Are Best? While there’s no one perfect eating plan for weight loss, choosing foods that support optimal brain and body health is a great place to start. That includes the following nutrient-dense foods: Colorful vegetables and fruits, as well as beans and legumes Healthy fats from nuts, seeds, avocado, olive oil, and omega-3 rich fatty fish Whole grains such as quinoa, rye, brown rice, whole oats, barley, and other cereal grains Lean, organic natural meats, poultry, and eggs; wild-caught fish Moderate amounts of dairy such as probiotic-rich plain yogurt or kefir and low-fat cheese as they are important sources for calcium, B vitamins, and vitamin D (unsweetened, enriched soy alternatives can work if you don’t eat dairy) Herbs and spices To support your brain and body health, there are some foods you need to limit: Refined carbs and added sugars (less than 10% of daily food intake) Saturated fat (less than 10% of daily food intake) Additives, preservatives, artificial sweeteners (try other sweeteners like stevia) Processed foods Alcohol The latest U.S. macronutrient guidelines suggest your diet be comprised of 10% to 35% protein; 25% to 35% healthy fat; and 45% to 65% quality carbohydrates. You may need to alter this ratio depending on your specific needs. Meal Planning Start by going online to get ideas for healthy and delicious meals, knowing your own personal restrictions. If you have family members or a spouse to consider, try to find recipes that can be modified for you. Once you have an idea of what you’d like, sketch out breakfast, lunch, and dinner, as well as snack options for 3-4 days to start. You can plan for longer periods after you get the hang of it. Plan healthy meals you think you’ll really enjoy. Here are some highly nutritious, brain healthy meal ideas to help inspire you: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Breakfast Overnight oats with chia seeds, Greek yogurt, and berries Scrambled eggs with added spinach, whole grain toast Protein smoothie with unsweetened protein powder, Greek yogurt, plant milk, berries, ground flaxseed and banana Lunch Tuna salad with quinoa, avocado and sunflower seeds Hummus and tofu hand roll on whole-wheat tortilla/chapati Egg salad over spinach and baby green salad with cucumber, beets, and walnuts Dinner Healthy turkey vegetable chili, garlic whole grain or sourdough toast, green salad Broiled salmon, steamed broccoli, and yam Chicken or tofu stir fry over brown rice Snacks Almond butter and sliced apples Greek yogurt and berries Veggie sticks and hummus Almonds and an ounce of dark chocolate [/wc_box] Devise a grocery list based on what you’ll need for your meals. Stick to it when you go to the market! Meal Prep Take an hour or two, perhaps on a Sunday, to do your meal prep. If you live with others, get them involved! Do all that you can ahead of time to facilitate ease during the week. The more prepared your meals and snacks are ahead of time, the easier it will be to stick to them. Here are some ideas of what you can prepare ahead of time. Consider using healthy cooking techniques to maximize the nutritional value of your food. You may need to invest in some glass containers for storage! Bake or grill chicken with olive oil, garlic, and seasonings. Chop when cooled and store. Cut and bake sweet potato brushed with olive oil. Store when cooled. Wash, dry, and chop lettuce, cabbage, and raw veggies, etc. Don’t do more than a few days’ worth to ensure freshness. Store. Bake beets and other mixed veggies together with olive oil and seasoning. Store. Cut fruit. Drizzle a little lemon on top to maintain freshness and dissuade bruising (especially when cutting apples). Store. Boil eggs. Peel and store. Make some quinoa and/or brown rice. Store when cooled. Prep overnight oats. Prep salmon with lemon and olive oil and your favorite seasoning so that it’s ready to broil. Store. Make your turkey chili. Portion and store when fully cooked. Freeze some for future use. Make your hummus. (You can also buy hummus at the market if you don’t want to make it. It doesn’t take long to make though and tastes delicious fresh!) Make a healthy salad dressing ready to go. Make some green iced tea or herbal iced tea to have on the ready. Once you have your bulk items prepared, portion out your meals and snacks for at least the next day – or maybe two days so they’re ready to go. Make a Change It may seem like a lot, but meal planning for weight loss is easier than you think. Enjoy the process as you’re taking time to really care for your health and action to ensure weight loss. 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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Healthy Cooking Techniques: How to Maximize the Nutritional Value of Your Meals
Shall I steam or boil my corn? Will the microwave zap my veggie soup of nutrients? Should I chop my veggies or cook them whole? These are excellent questions to ask when you want to ensure you’re maximizing the nutritional value of the foods you eat. Depending on the type of food, the way you choose to prepare it may increase or decrease how much of its vital nutrients are available to you. Here’s how various cooking techniques can maximize the nutritional value of the food you consume. Benefits of Cooking Food While nutrient-rich raw foods are undeniably healthy, cooked foods offer an equally important way to nourish your body. Aside from being delicious and warming, certain cooked foods can boost digestion and even improve the absorption of many nutrients. Indeed, the cooking process can help to break down the tough outer layer and cellular structure of a number of vegetables, allowing for easier absorption of their nutrients. For example, when tomatoes are cooked, their lycopene is more readily available. The same goes for antioxidants in carotenoids such as carrots, spinach, sweet potatoes, and peppers. Cooked spinach has been shown to have more calcium, magnesium, and iron than raw spinach. And cooked eggs offer protein that’s 180% more digestible than the protein in raw eggs. That said, nutrients can be lost in the cooking process too – especially water-soluble vitamins (vitamin C and B vitamins), fat-soluble vitamins (vitamins A, D, E, and K), and minerals. There are a few tips to follow to minimize nutrient loss. For example, using less water, lower temperatures, and shorter cooking times generally helps to retain nutrients in food. Also, cutting food after cooking can help to lessen nutrient loss as less of the food is exposed to heat and water when cooked whole. Steaming Is Best When it comes to maintaining nutrients in the vegetables you consume, steaming is one of the best methods for cooking. Steaming is a gentler way to cook because the vegetables don’t come in contact with the boiling water. One research study compared cooking methods and nutritional value with broccoli. Steaming maintained the highest levels of nutrients over boiling, microwaving, or stir-frying. Steaming even helps to preserve water-soluble vitamins like vitamin C. Only 9-15% of vitamin C was lost in a study that steamed broccoli, spinach, and lettuce. Some may think steaming is too bland, but you can usually flavor it well with spices, a little lemon, and perhaps some olive oil after your vegetables are cooked. Microwaving Is Good Surprisingly, while microwaving tends to take moisture out of food – it holds nutrients very well. Although it doesn’t always cook or warm foods evenly, microwaving is safe, fast, and easy. The short cooking time and reduced exposure to heat are what make it a great way to retain your food’s nutrients. A Harvard Medical School report explains, “Using the microwave with a small amount of water essentially steams food from the inside out. That keeps in more vitamins and minerals than almost any other cooking method and shows microwave food can indeed be healthy.” Who knew? Careful When Boiling Boiling food is easy, fast, and convenient. But there are a few important things to know in order to minimize nutrient depletion when boiling foods. When you boil food, water-soluble vitamins are lost at a higher rate than other methods of cooking as they leach out of foods immersed in water. For example, green veggies such as broccoli and spinach may lose as much as 50% or more of their vitamin C in boiling water. Similarly, when meat is boiled, it can lose as much as 60% of its B vitamins. However, the water retains most of the soluble vitamin content and all the minerals that leach out of the vegetables and meat during boiling. If you reserve boiling foods for soups, stews, and other recipes that are broth-based, you can capture a lot of the water-soluble nutrients that leach out! Boiling has some benefits too. Vegetables and whole grains contain anti-nutrients that may make absorption of nutrients more challenging. For example, lectins in legumes and whole grains can interfere with the absorption of iron, calcium, zinc, and phosphorus. When you boil these foods, it reduces anti-nutrients that impede nutrient absorption, reports Harvard University School of Public Health. Simmering and poaching, which involve immersing foods in water at lower temps, have very similar effects as boiling. The Take on “Roast and Bake” Roasting and baking are synonymous. They both use dry heat to cook foods. Roasted and baked foods generally lose a minimal amount of nutrients. But meats do lose their vitamin B content (as much as 40%) due to the longer cooking times at high temperatures. However, you can counter this loss by simply adding the juices back on top of your roasted meat. When roasting vegetables, you can boost nutrient and fiber content by not peeling them. Also, using oil when roasting can speed up the cooking process and help increase fat-soluble vitamin absorption from vegetables. Consider baking your veggies in a covered casserole dish. That way much of their natural moisture is retained – as well as their water-soluble vitamins. The Benefits of Sautéing and Stir-Frying Sautéing and stir-frying with a moderate amount of healthy fat like olive oil is a great way to cook and boost nutritional value. The added healthy fat has been shown to improve absorption of the beneficial antioxidants and compounds found in fresh produce. For example, absorption of beta carotene was nearly 7 times greater in stir-fried carrots over raw ones in one study. When people consumed tomatoes cooked in olive oil, blood lycopene levels increased 80% more than without the oil! About Grilling and Broiling Grilling and broiling, like roasting, use dry heat either from below (grilling) or above (broiling). Unfortunately, when grilling meats, up to 40% of the minerals and B vitamins are lost as the meat juices fall away. Keep in mind also that grilling may pose a health risk. Potentially cancer-causing substances called polycyclic aromatic hydrocarbons (PAHs) can form during the process of grilling meat when fat drips onto a hot surface. On a brighter note, nutrient loss is less with broiling as more juices are retained. And these are great cooking methods for vegetables without losing too many nutrients. They can make tougher vegetables more flavorful and easier to digest too! Frying Pros and Cons In general, frying is not a recommended cooking method for health, but it isn’t so bad when it comes to nutrient retention. The fiber content of potatoes is increased by frying due to the formation of resistant starch. And frying vegetables does tend to retain nutrients. Fried foods are generally a good source of vitamin E as well. However, frying can damage the omega-3s in fish, reducing omega-3 content by 70% or more. Stay Informed Research continues to reveal new insights on how cooking methods impact nutritional content. Stay informed. Regardless of the cooking method, remember that you can’t really go wrong with a brain healthy diet filled with colorful vegetables, legumes, fruits, whole grains, lean meats, fatty fish, fermented foods, and healthy fats. 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 to Lower A1C
Are you tired of worrying about your A1C levels? Are you looking for natural ways to manage your A1C? We’ve got you covered! Below is a list of delicious, natural foods that may help lower your A1C levels. Say goodbye to bland diets and restrictive meal plans, these superfoods are loaded with flavor and can help you maintain optimal blood sugar levels. Let’s take a closer look at what A1C is and how you can better manage it with healthy foods… What is A1C and How Does it Affect Your Health? A1C is a test that measures your average blood sugar level over the past 3 months. The A1C test can be used by doctors to diagnose diabetes and prediabetes. Levels above 6.5% indicate diabetes, and levels between 5.7% and 6.4% indicate prediabetes. A1C levels Even a small reduction in A1C can reduce your risk of developing long-term health problems. What Are the Risks of Having High A1C? There are many risks associated with high A1C levels, and people with blood sugar issues may be at a greater risk of developing serious health conditions. When blood sugar levels are consistently elevated, it can damage blood vessels in the eyes, kidneys, and feet, which can lead to vision loss, kidney failure, and amputations, respectively. High A1C levels also can lead to an increased risk of stroke. What Does an A1C-Lowering Diet Look Like? There are several types of natural foods that may help lower your A1C levels: Fiber-rich foods: Foods high in fiber can help slow down the absorption of sugar into the bloodstream, which can help keep blood sugar levels under control. Good sources of fiber include beans, fruits, and vegetables. Protein-rich foods: Protein helps stabilize blood sugar levels by slowing down the rate at which sugar is absorbed into the bloodstream. Lean meats, fish, and legumes are all excellent sources of protein. Healthy fats: Healthy fats can help improve blood sugar management by providing energy and helping to slow down the absorption of sugar into the bloodstream. Examples of healthy fats are avocados, nuts, seeds, and olive oil. Making small changes to your diet can have a big impact on your A1C levels. To help lower your A1C, be sure to incorporate these healthy foods into your diet. 7 Delicious Natural Foods That Can Help Lower A1C Levels 1. Leafy Greens Dark, leafy greens are packed with nutrients that can help improve your health. They’re loaded with vitamins and minerals, and contain high levels of fiber which can help regulate digestion and elimination. Also, they’re low in carbohydrates, which makes them a great option for people with blood sugar issues. Some of the healthiest leafy greens are: Kale Spinach Swiss chard Collard greens Mustard greens Introducing a variety of leafy greens into your diet may be an important step toward lowering your A1C levels. Also, adding leafy greens to smoothies, juices, salads, soups, and stir-fries is an easy way to boost your nutrient intake. 2. Fatty Fish Salmon, mackerel, herring, and sardines are excellent sources of omega-3 fatty acids, which may help lower A1C levels. These healthy fats may help to lower inflammation and improve insulin sensitivity. 3. Beans and Legumes Beans and legumes, like black beans and lentils, are a great source of fiber and protein. They also can help stabilize blood sugar levels and keep you feeling full longer (satiety). They’re also high in antioxidants and phytochemicals, which can help to protect cells from damage and reduce inflammation. Legumes are an excellent source of protein and essential nutrients, making them a perfect food for those looking to lower their A1C levels. 4. Nuts and Seeds Nuts and seeds are a nutritious snack that can help to regulate blood sugar levels. They’re also a good source of healthy fats, protein, and fiber. Almonds are a good source of magnesium Walnuts are packed with protein and fiber Pumpkin seeds are rich in vitamins, minerals, antioxidants, and fiber Find a variety you like and go nuts! 5. Berries Berries are packed with antioxidants, which may help to lower your A1C levels. Also, compared to processed snacks, berries are low in sugar and calories, making them a healthy way to satisfy your sweet tooth without raising your blood sugar levels. 6. Flaxseed Ground flaxseed is an excellent source of fiber and magnesium. These nutrients can help improve insulin sensitivity and lower A1C levels. 7. Healthy Fats Healthy sources of fat – like avocados, extra virgin olive oil, and coconut oil – are great for reducing inflammation in the body and supporting healthy blood sugar levels. Foods to Lower A1C Lowering your A1C levels doesn’t need to be an arduous task. Making these suggested tweaks to your diet can help improve glycemic control. Not only are these delicious food options low cost and easy-to-find, but they also provide essential nutrients to support your energy, circulation, and much more. So, if you’re looking for all-natural ways to bring down your blood sugar, start incorporating more of these powerhouse foods into your meals today! 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. 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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