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Eat More of These Super Seeds: Chia, Hemp, and Flax
How well seeded is your diet? It might sound like a funny question, but when it comes to your brain and body health, it’s an important one. That’s because nature packs an incredible array of brain healthy nutrients into tiny little seeds. If you want to take advantage of all that seeds have to offer, consider eating more “super seeds.” What Are Super Seeds? Super seeds are basically superfoods that are seeds. They’re exceptionally nutrient dense, comprised of beneficial natural compounds, vitamins, minerals, antioxidants, healthy fats, and fiber. They tend to have anti-inflammatory properties and vital nutrients that promote multiple important areas of health. Nutritional science recognizes the value of super seeds. In fact, an exhaustive 2022 research review on the benefits of nuts and seeds, concluded that evidence supports the dietary recommendation of a handful of nuts and seeds daily (except for those with nut allergies, of course). Here’s what you need to know about the health benefits of super seeds. 3 of the Best Super Seeds to Add to Your Diet! 1. Chia for Champions The tiny black seeds that become gelatinous when combined with liquid have been consumed by humans for millennia – dating back to 3500 B.C. Recently, health-conscious consumers have driven the demand for chia seeds, and for good reason. Chia seeds are considered a complete protein and are a rich source of fiber, vitamins, minerals, omega-3s, protein, antioxidants, and polyphenols. Here are just a few of chia’s many health benefits: High in Fiber Chia seeds have the highest fiber content among the super seeds. Two tablespoons deliver 10 grams of fiber, about 35% of the recommended daily intake for adults! What’s more, they’re mostly soluble fiber and mucilage (its thick gluey consistency when moistened). This type of fiber is soothing to the lining of your gut and actually helps feed beneficial bacteria, as well as promotes motility. Soluble fiber also supports healthy cholesterol and blood sugar levels. Chia fiber, especially when the seeds are soaked before consuming, help provide satiety too. Rich in Minerals Chia seeds provide decent amounts of important minerals such as calcium, phosphorous, potassium, magnesium, and trace minerals such as iron and zinc. Healthy Fats One of the richest plant sources of omega-3 fatty acids, chia seeds are loaded with alpha-linolenic acid (ALA), which helps to keep inflammation levels in a healthy range. Most Americans are deficient in omega-3s. One tablespoon of chia provides more than double the daily amount of ALA recommended by the National Institutes of Health. 2. Hearty Hemp Hemp seeds are extracted from the Cannabis sativa plant. They have a hard exterior and a soft interior. The soft insides are called hemp hearts. These nutty-tasting marvels of nutrition are the most protein-rich super seed. And like other super seeds, they’re a great source of healthy fats, vitamins, minerals, fiber, polyphenols, and antioxidants. Here are a few of hemp seed’s health benefits: Rich in Healthy Fats About 30% percent of hemp seeds are made up of fat that includes a healthy balance of omega-6 (linoleic acid and gamma-linolenic acid or GLA) and omega-3 fatty acids (ALA) at the ideal ratio of 3:1. They promote improved heart health and healthy cholesterol level, as well as healthy blood pressure and triglyceride levels. Additionally, GLA from hemp is thought to help hormonal balance, which is especially valued by women who struggle with menstrual and menopausal symptoms. Complete Protein Hemp seeds are about 25% protein, making them an excellent choice for vegans and vegetarians needing a complete protein source. They also contain high concentrations of the amino acid arginine. Arginine is a known vasodilator, meaning it relaxes blood vessels and allows for healthy blood flow. This is especially beneficial for brain function. Great Source of Fiber, Vitamins, and Minerals Hemp seeds are a formidable source of both soluble and insoluble fiber, containing 20% and 80%, respectively. Like with chia seeds, the soluble fiber acts as a prebiotic that feeds the healthy microflora in your gut. Fiber also helps with motility and promoting balanced blood sugar levels in the body. Hemp seeds are a rich source of vitamin E, magnesium, phosphorous, zinc, and manganese. 3. Faithful Flax Flaxseed has been cultivated and relied upon for its health properties for thousands of years. Hippocrates, regarded as the father of medicine, advocated flax to ease abdominal pain. Today, people love flaxseed for both its nutty flavor and health properties. Indeed, it’s a treasure trove of nutrients. Namely, flaxseed is packed with ALA, making it the richest plant-source of omega-3 fatty acids, as well as the richest dietary source of plant lignans. Here are a few of its top health benefits: Rich in Healthy Fats Healthy fats make up a whopping 40% of flaxseed’s nutritional content – of which 55% is the omega-3 ALA, which provides strong anti-inflammatory effects in the body. Best Source of Lignans The concentration of lignans in flaxseed is remarkably high. Some research suggests that flaxseed’s lignans have antioxidant and antiestrogenic properties, which may have a protective effect against several degenerative health issues. Flaxseed’s high lignan content may help support breast health, heart health, bone health, and hormonal balance. Healthy Amounts of Fiber, Protein, and Nutrients As with chia and hemp seeds, flaxseed’s mix of soluble and insoluble fiber adds support for gut and digestive health. Flaxseed also is a relatively good source of vitamins and minerals such as thiamin (vitamin B1), phosphorous, magnesium, manganese, and iron, amongst others. Go Nuts Over Seeds Give your health a quick boost daily by adding super seeds to your: breakfast cereal or overnight oats smoothie baked goods eggs (substitute chia seeds or flaxseed) leafy green salad Seed the day! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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5 Things You Should Look for in a Healthy Protein Bar
One of the macronutrients required for a high-performance life is protein. Proteins are integral components of every cell in your body. Thousands of protein enzymes are required for the healthy growth and functioning of all the cells, tissues, and organs in your body. In short, you can’t live without protein. Protein Basics There are many reasons why protein is good for you. For starters, it performs many critical functions in your body. The human body contains thousands of proteins made up from different combinations of 20 amino acids. Among their many duties, proteins catalyze biochemical reactions and serve as chemical messengers, make up (and repair) your body’s hard and soft structure, bolster immune function, balance fluids and pH, transport and store nutrients, and more. Protein is literally in every cell of your body. Complete Protein Complete proteins provide all the essential amino acids in sufficient quantities. Of the 20 amino acids your body uses to make proteins, it can synthesize 11 of them (non-essential amino acids), but 9 of them must come from your diet (essential amino acids). Animal sources of protein contain all 9 amino acids, making them a complete protein. Plant sources generally contain any number of amino acids, but not all 9 (with a few exceptions, such as quinoa, Brazil nuts, buckwheat, hempseeds, chia seeds, etc.). The brain and body must always have the full spectrum of dietary amino acids available. This provides proper support for healthy mental focus, memory and learning, liver and kidney function, heart and other muscle performance, as well as maximum energy output and rapid recovery from exercise and other physical (or mental) challenges. Plant-Based Protein Plant-based protein is a healthy option for increasing protein intake. According to a randomized, double-blind, placebo-controlled clinical study published in the Journal of the International Society of Sports Nutrition,¹ there was no difference between plant-based (pea) protein and whey protein (the industry’s dairy-based standard) in building strength and muscle thickness. Plant-based protein is also good for the health of your heart. In a study published in the American Journal of Epidemiology, researchers found that intake over time of plant-based proteins (rather than animal-based proteins)² decreased the risk of serious heart issues. Also, plant-based protein is easy to digest and doesn’t typically cause bloating, as some animal-based protein sources can. How to Get More Protein The prospect of getting the recommended 45 to 100 grams of dietary protein everyday can be daunting. Some increase their protein intake by adding protein powder to their juice or smoothie, but many people don’t enjoy the smell, flavor, or chalky texture. Others prefer to boost their protein by snacking on protein bars. Unfortunately, many protein bars are loaded with added sugar and other unhealthy ingredients. So, how can you know if a protein bar is healthy or not? In addition to high-quality protein, here are some of the top things to look for in a healthy protein bar. 5 Things You Should Look for in a Healthy Protein Bar 1. Caloric Content It’s always a good idea to count the calories of the foods you eat. Though the tendency is to only focus on the caloric intake of main meals, don’t forget to count the calories consumed from snacks and beverages. According to the USDA’s 2020 report, it’s recommended that women should consume 1,600 to 2,400 calories a day and men need between 2,000 to 3,000 calories a day.³ Since they’re intended to provide instant energy or tide you over until your next meal, check to ensure your protein bar is low calorie so that you don’t exceed your recommended daily calorie total. 2. Carb Content The USDA recommends healthy adults get 45-65% of total daily calories from carbs. Some people choose to limit carbs for weight loss or other reasons, but it’s best to consult your doctor or a registered dietitian who can help you do so safely. It’s also important to balance carbohydrates with small portions of healthy fats and protein, and plenty of water. When you’re craving a protein bar, make sure it isn’t loaded with carbs. 3. Healthy Fats The two main types of “good” fats are monounsaturated and polyunsaturated fats. Healthy fats include nuts, seeds, avocados, eggs, and cold-water fish rich in omega-3s like wild salmon and sardines. Although fats have often been deemed the culprit of an unhealthy lifestyle in the same way carbs have, they’re essential to your health. Including these in a meal can help keep you full longer, since fat digestion takes the longest compared to carbs and proteins. It’s a good idea to purchase a protein bar low in saturated fat and no trans fats, and rich in healthy fats. 4. High Fiber In the stomach, fiber absorbs water and creates bulk, which can increase the time it takes for food to move out of the stomach. The longer food stays in your stomach, the fuller you’ll feel and the less likely you’ll be to experience the spike in blood sugar that occurs when food digests quickly and glucose is dumped into the blood. Fiber is the best prebiotic – food for the good bacteria in your gut. To help hold off hunger pangs, be sure to purchase a protein bar with at least 4 grams of fiber. 5. No Added Sugar Sugar content claims on food labels can be confusing and disingenuous. This is especially true since many products attempt to hide or disguise their sugar content. On food labels, sugar may appear as glucose, fructose, sucrose, maltose, lactose, dextrose, or starch. Keep an eye out for corn syrup, fruit juice, raw sugar, and honey, which also contain sugar. Even “reduced sugar” and “sugar-free” bars contain some added sugar, so make sure your protein bar says “no sugar added” on the label. Healthy 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 maintain a healthy weight and resist the urge to grab sugary or salty foods. If you’re looking for a gluten-free, high fiber, plant-powered protein bar, BrainMD is proud to offer… Brain Boost Plant-Powered Protein Bar Fuel your brain and body with 12 grams of delicious, plant-based protein, nutrient-rich cocoa, and 11 grams of healthy prebiotic fibers. Finally…A Healthy Snack Bar! Most protein bars on the market are loaded with added sugars. They’re essentially candy bars. Not ours! Brain Boost Plant-Powered Protein Bars contain no added sugar, plant-based protein, and fiber to help satisfy your hunger. These bars were developed by Dr. Daniel G. Amen, who also helped create BrainMD’s two decadent, brain-healthy chocolate bars: Brain In Love and Brain In Focus. Here are just a few of the many benefits of Brain Boost Bars: plant-based protein to help build muscle* prebiotic fibers to aid in digestion and a healthy microbiome* polyphenols to help circulation and blood flow to the brain* Brain Boost Bars are sweetened with allulose, stevia and monk fruit. These bars also contain cocoa, almonds, and MCT oil, which add antioxidants and polyphenols to support brain health. Healthy Protein Bars Brain Boost Bars are scientifically developed to be a quality protein source for everyday life. With essential amino acids and other ingredients that fulfill the nutritional components of a healthy diet, adding Brain Boost Bars into your daily snack routine can benefit not only your brain, but your entire body. The next time you feel yourself dragging, drop your coffee or energy drink, toss your sugary snacks, and grab a Brain Boost Bar. It’s sure to be your favorite new snack! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Brain Boost Plant-Powered Protein Bars and 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. References: 1. Babault, N., Païzis, C., Deley, G. et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr 12, 3 (2015). https://doi.org/10.1186/s12970-014-0064-5 2. Edward Giovannucci et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Internal Medicine, 2016 DOI: 10.1001/jamainternmed.2016.4182 3. Mayorquin, O. (2022, June 8). How many calories should you eat in a day? The USDA's guidelines for men, women and children. USA Today.
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Introducing the Brain Boost Bar: Plant-Based Protein With MCT Oil for Energy!
Do you ever get a snack attack? You’re not alone. Millions of Americans struggle with the inter-meal munchies every day. To curb their hunger and tide them over until their next meal, many reach for an unhealthy snack. Snickers may satisfy (at least for the moment), but the high sugar content, among many other unhealthy ingredients, can lead to an energy crash. Unfortunately, these sugar-laden, fat-filled treats provide a quick high that’s soon followed by a precipitous drop in mood and energy. To avoid the quick fix of consuming junk food and energy drinks, which only provide a temporary boost in energy, reach for a healthy snack. Healthy 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 maintain a healthy weight and resist the urge to grab sugary or salty foods. Healthy snacks can help: Keep your blood sugar stable Curb the urge to overeat Rev up your metabolism Provide the fuel you need to feel alert and focused throughout the day Healthy snacks can help fight mid-morning fatigue, mid-afternoon carb craving, and midnight grazing – all common culprits in weight gain. One of the keys to achieving and maintaining a healthy weight is to know what kinds of snacks are best for you. If you’re looking for a gluten-free, high fiber, plant-powered protein bar, BrainMD is proud to offer… Brain Boost Plant-Powered Protein Bars Fuel your brain and body with 12 grams of delicious, plant-based protein, nutrient-rich cocoa, and 11 grams of healthy prebiotic fibers. Finally…A Healthy Snack Bar! Most protein bars on the market are loaded with added sugars. They’re essentially candy bars. Not ours! Brain Boost Plant-Powered Protein Bars contain no added sugar, plant-based protein, and fiber to help satisfy your hunger.* These dark chocolate almond bars were developed by Dr. Daniel G. Amen, who also helped create BrainMD’s two decadent, brain-healthy chocolate bars: Brain In Love and Brain In Focus. Here are just a few of the many benefits of Brain Boost Bars: plant-based protein to help build muscle* prebiotic fibers to aid in digestion and a healthy microbiome* polyphenols to help circulation and blood flow to the brain* Brain Boost Bars are sweetened with allulose, stevia and monk fruit. These bars also contain cocoa, almonds and MCT oil, which add antioxidants and polyphenols to support brain health.* Brain Boost Bars Ingredients Here are just some of the natural ingredients in Brain Boost Bars: Almond butter Protein blend (pea protein, brown rice protein, pumpkin protein) Inulin Chocolate chips (cocoa beans, allulose, sunflower lecithin) Almonds Cocoa butter MCT oil powder Sea salt Stevia extract Monk fruit extract Brain Boost Bars FAQ Who can benefit from Brain Boost Bars? Anyone interested in adding more protein, nutrients, and brain-supporting polyphenols to their diet. Brain Boost Bars are the perfect, healthy snack to add to your wellness routine. How do I take Brain Boost Bars? Brain Boost Bars come in convenient single servings. At only 200 calories, they’re the perfect snack to have on hand if you’re looking to optimize your nutrition. Do Brain Boost Bars contain added sugars? No. Brain Boost Bars are sweetened with natural sources like allulose, stevia, and monk fruit. What type of protein is in Brain Boost Bars? Brain Boost Bars contain a protein blend of pea protein, brown rice protein, and pumpkin protein. They also contain almonds and almond butter, which add protein and antioxidants.* Do Brain Boost Bars contain allergens? Brain Boost Bars contain almonds and are produced in a facility that processes peanuts, soy, tree nuts, milk, wheat, and sesame. These bars are naturally free of egg, yeast, dairy, gluten, sugar, soy, and artificial colorings/flavorings. What other products complement or enhance the effectiveness of this bar? This product is supported by some of BrainMD’s other functional foods, including OMNI Protein (Chocolate and Vanilla), our plant-based protein powder that supports mental focus, muscle energy, exercise and stress recovery, and Neuro Greens Superfood, our scientifically designed greens powder that features a diversity of superfoods (multi-colored fruits, vegetables, algae, mushrooms, and fiber) proven to benefit the brain, immune system, and entire body.* Healthy Energy Brain Boost Bars are scientifically developed to be a quality protein source for everyday life.* With essential amino acids and other ingredients that fulfill the nutritional components of a healthy diet, adding Brain Boost Bars into your daily snack routine can benefit not only your brain, but your entire body.* The next time you feel yourself dragging at work, during a study session, or just as you’re going about your daily routine, drop your coffee or energy drink, toss your sugary snacks, and grab a Brain Boost Bar.* Healthy energy is just a bite away! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Brain Boost Plant-Powered Protein Bars and 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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Erectile Dysfunction: 5 of the Best Ways to Boost Blood Flow!
Healthy blood flow is crucial to your brain…and your entire body. Blood Flow Basics Your body’s vast network of blood vessels move blood throughout your body, transporting nutrients and oxygen to every cell in your body. Keeping the blood coursing through your vessels is a key to good health. Blood flow and blood circulation are 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 can become constricted. When blood pressure is in a normal range, blood flow is also typically healthy. 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. Though your brain weighs about 3 pounds, it requires roughly 20% of your body’s blood flow and oxygen. Since your brain is the executive control center of the body, proper blood flow to the brain is essential to overall health. That’s why it’s so vital to avoid the things that can reduce blood flow to your brain and body. One way to stay healthy and energized is to keep an eye on these everyday blood flow disruptors… Beware These 7 Common Blood Flow Disruptors 1. Caffeine Consumption Drinking more than 2 cups of caffeinated beverages a day may tax your liver and create issues with other organs and bodily systems. Also, excessive caffeine consumption every day can constrict blood flow to your brain. 2. Excessive Alcohol Drinking alcohol can reduce blood flow to the brain, especially the prefrontal cortex, the part of the brain most involved with decision-making and good judgment. 3. Smoking and Vaping Among its many other negative effects on the body, smoking and vaping caffeine can constrict blood flow, which can have detrimental effects on the brain and body. 4. High Blood Pressure High blood pressure can negatively impact blood flow to the brain. This can cause a vicious circle where poor blood flow leads to high blood pressure. 5. Sedentary Lifestyle Some have said that sitting is the new smoking. Maintaining a sedentary lifestyle, or exercising less than twice a week, can lead to poor bodily blood flow. 6. High LDL Cholesterol High levels of LDL cholesterol, particularly having a high content of small LDL particles, can be a sign that blood flow isn’t optimal. 7. Sleep Issues Getting quality sleep each night can help your brain function at optimal levels, as well as support your overall immunity and wellness. Sleep issues are common and may reduce overall blood flow to the brain. Adults should try to get an average of 7 to 9 hours of sleep per night. Other potential signs of poor blood flow are persistent pain, muscle cramps, numbness, digestive issues, and coldness in the hands or feet. 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. Another sign of low blood flow that affects millions of men is erectile dysfunction. Possible Causes of Erectile Dysfunction Erectile dysfunction (ED) may be an issue if you have trouble getting/keeping an erection and if you have reduced sexual desire. Occasional erectile issues may not be a serious problem. However, if such issues persist, it may be a sign of an underlying health problem. Here are some of the common factors that can contribute to erectile dysfunction. Alcohol: Consuming large quantities of alcohol may decrease sexual desire. Heavy drinking also can make it difficult to achieve or maintain an erection. Low Testosterone: Testosterone is the primary hormone responsible for libido in men. Those who experience a decline in testosterone may experience emotional and physical changes, and problems with sexual function. Medications and Drugs: Several drugs can contribute to ED, including antidepressants, antihistamines, blood pressure medications, painkillers, and recreational drugs. Poor Sleep: There may be a link between poor sleep and testosterone levels. Also, according to sleep specialist Dr. Shane Creado, “When a man has issues with erectile dysfunction, one of the first things clinicians need to look into is optimizing the quantity and quality of his sleep.” Weight Struggles: Having excess fat tissue can decrease testosterone levels, which can worsen the effects of ED. In addition to these issues, ED also may be exacerbated by psychological challenges including stress, mood issues, and relationship issues. Here are a few of the top ways to increase blood flow to the brain and body. 5 of the Best Natural Ways to Improve Blood Flow 1. Meditation One study showed that individuals who practice meditation daily have lower blood levels of stress hormones such as cortisol. Also, both prayer and meditation have been shown to improve blood flow to the brain. 2. Energizing Foods One way to make a positive impact on your blood flow and blood pressure is to incorporate these energizing foods into your diet: Beets Berries Citrus Fruit Fatty Fish Leafy Green Vegetables Nuts/Seeds Pomegranates Spices (cayenne pepper, cinnamon, turmeric) Since there appears to be a link between blood flow and blood pressure, foods that are good for healthy blood circulation are often good for healthy blood pressure too. 3. Consistent Exercise In addition to its physical benefits, exercise increases blood flow which helps deliver oxygen and other needed nutrients to the brain. Regular exercise also can raise the levels of energy-promoting and mood-enhancing neurotransmitters such as dopamine, norepinephrine, and serotonin in the brain. 4. Supporting Supplements Some supplements that help maintain healthy blood pressure and increase blood flow include ginkgo biloba, cocoa flavanols, green tea catechins, and resveratrol. Also, it’s recommended that you take a good multivitamin/mineral, vitamin D, magnesium, and an omega-3 EPA/DHA supplement daily. 5. Oxygen Therapy Hyperbaric Oxygen Therapy (HBOT) is a simple, non-invasive, painless treatment with minimal side effects that uses the power of oxygen to enhance the healing process in the body. Before-and-after brain scans of people who’ve tried HBOT therapy have reported remarkable improvement in blood flow. Boost Your Blood Flow In addition to the tips listed above, there are many ways to improve your blood flow, including treating high blood pressure and high cholesterol issues, and avoiding cigarettes and excessive alcohol and caffeine consumption, which may constrict blood flow to the brain. Reducing stress and supporting mood also can help alleviate erectile dysfunction issues. If you’re dealing with ED, or any of the other blood flow problems listed above, it’s recommended that you seek out the guidance of a healthcare professional to provide you with a customized strategy to improve your blood flow and overall 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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Here’s What You Need to Know About Allulose Sweetener
Americans love sugar. Sadly, too many people are hooked on sugar-filled foods and snacks. Many beverages, such as flavored coffees, teas, and soft drinks, are loaded with sugar or artificial sweeteners. Artificial Sweeteners Artificial sweeteners such as acesulfame potassium (Ace K), aspartame, saccharin, and sucralose may provide sweetness without calories, but they come with a price. These sweeteners may contribute to high insulin levels, lead to a slower metabolism, increase the risk of heart health issues, negatively skew the good-to-bad bacterial ratio in your gut, cause blood sugar instability, and retrain your taste buds to crave sugar- and fat-filled foods instead of fruits and vegetables. Consuming diet sodas that contain sucralose and Ace K may lead to an increased production of fat cells. Artificial sweeteners may cause weight gain and other health issues. Natural Sweeteners If you want to avoid sugar and artificial sweeteners, there are better, healthier options to consider. To add a little sweetness to your coffee, tea, or other beverage of choice, reach for natural, lower-calorie sweeteners like monk fruit powder or stevia. Also, consider sugar alternatives like allulose and erythritol. Swap Artificial Sweeteners with These 2 Natural Sweeteners Allulose Allulose is a low-calorie sugar naturally found in figs and raisins. Simple sugars (monosaccharides) contain a single sugar molecule. As a monosaccharide, allulose has 90% fewer calories than sucrose (basic sugar). Allulose doesn’t affect blood sugar or insulin levels in the same way that sugar can, so it’s an ideal natural sweetener for those who deal with diabetes. Since it has super low sugar content, it’s also a good choice for those on the ketogenic diet. Using allulose, in healthy baked goods and beverages, is a great way to cut back on sugar and overall calorie consumption. Since researchers have recently discovered how to process it on a large scale, allulose seems poised to become a popular natural sweetener in the future. Erythritol Erythritol is a sugar alcohol that comes in the form of crystals or powder. Sugar alcohols are organic compounds derived from sugars that have been either manually altered to resemble both sugar and alcohol molecules or are naturally occurring. Erythritol is the latter and is created by fermenting the sugars found in cornstarch. Erythritol is popular among those who follow the keto diet. Many people like its flavor and the fact that erythritol doesn’t cause blood sugar or insulin levels to spike. Since it’s calorie-free, erythritol is a far more attractive option than regular sugar to those who want to reduce their sugar intake. In addition to being used in foods and beverages, natural sweeteners also can be found in supplements. Both allulose and erythritol are natural sweeteners used in BrainMD’s new calming supplement… L-Theanine Gummies These convenient, easy-to-take gummies can help lessen feelings of anxiousness and promote an overall state of rest and relaxation.* Also, by reducing stress, L-Theanine Gummies can help promote quality sleep.* So Long, Stress Here are some of the key benefits of l-theanine: Fast-acting relief from stress and anxiousness* Lessens stress-producing cortisol* Provides sharper mental focus* L-Theanine Gummies Ingredient L-theanine L-theanine is an amino acid that occurs naturally in green tea and is credited with the tea’s highly valued relaxing effects. It has been researched in Asia, as well as the West, and found to bring on relaxation, often within minutes. Over a longer period, it can improve coping with stress, lessen anxiousness, and improve sleep.* These grape-lime flavored gummies deliver 100 mg of l-theanine per serving. Natural Sweeteners Most gummy vitamins are loaded with sugar, contain artificial colors and flavors, and use animal-derived gelatin as a base. Our stress-busting L-Theanine Gummies have none of that.* These gummies are sweetened with allulose (syrup and powder) and erythritol. They’re made with all-natural colors and flavors and get their chewy texture from plant-based pectin, making them suitable for vegans and vegetarians. What Others Are Saying… “Love these gummies. The flavor is way too yummy. I chew several a day to help with calmness and wellbeing.” -Jana D. “Works better than anything I’ve tried! It indeed calms the anxiety. I’ve signed up for auto ship.” -Marcia K. “He podido apreciar q el producto trabja en forma eficaz y no tiene efecto secundario.” -David D. Use Healthy Sweeteners Consuming excess sugar can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. Finding alternatives to conventional sugar can be a good way to reduce your added sugar intake. Look for foods, beverages, and supplements, like L-Theanine Gummies, that contain healthy sweeteners like allulose, erythritol, and stevia.* If you have any concerning health conditions, it’s a good idea to check with your doctor or a registered dietitian before switching to an alternative sweetener. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about L-Theanine Gummies or 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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7 of the Best Healthy Lunch and Snack Ideas for Your Kids
If you’re a parent of school-age kids, you know that finding healthy lunch staples your kids will enjoy is a continual challenge – kind of like finding a reliable babysitter! It takes more effort and possibly more expense to ensure your kids have a healthy lunch each day – and there may be pain points along the way in getting your kids to adapt to healthier ways. But ensuring the brain and body health of your kids is worth it, right? Getting Started To successfully create healthy packed lunches, plan ahead, involve your kids in the process, and make it fun. Invest in bento-style lunchboxes – which are clear, reusable containers with compartments – and let your kids choose their own. Visual appeal is key. Kids love order. Aim for a neat, clean, and organized presentation. Go food shopping for brain healthy whole foods including lots of fruits, veggies, and whole grains, loaded with healthy carbs, antioxidants, polyphenols, vitamins, minerals, and fiber – as well as healthy fat/protein options in the form of nuts, nut butters, low-fat cheeses, yogurt, eggs, fish, and organic, hormone-free, pasture-raised meat, and poultry. Include your kids by taking them to a local farmers’ market, letting them sample and choose the delicious in season fruits and veggies they like most. Unhealthy Lunch Items to Avoid Here are popular lunchbox foods you’ll want to replace with healthier options: Juice Boxes/Pouches – High in sugar Soda – Contain sugar and harsh chemicals. According to a Harvard study, soda also can increase blood sugar issues by 26%. Diet sodas are no better. Fruit Snacks – Loaded with artificial ingredients and lots of sugar. Pre-Packaged Lunch Boxes (i.e., Lunchables) – Contain saturated fats, sodium, and additives. Potato Chips – High in sodium and processed fats. Deli Meats – Contain chemicals like nitrates and added sodium. Yogurt – Often loaded with hidden sugar. White Bread/Crackers/Pretzels – Low nutritive value and can spike blood sugar. Healthy Lunch Ideas for Kids Start by rotating in healthy lunch items and rotating out unhealthy ones. Below you’ll find a 7-day menu of lunch ideas that include an abundance of good sources of protein, fiber, and nutrient-rich fruits and vegetables, beans, and whole grains, as well as healthy fats, and even brain healthy treats such as dark chocolate! Test them out on the weekend at home first, maybe even a few times, to ensure your kids like them. Do meal prep for the upcoming week. Let your kids help wash, chop, or pre-pack some of the items that will stay fresh and last for a few days. Consider cooking more than you need of certain dinners so that you can use the leftovers for lunches. 7 Healthy Lunch and Snack Options for Your Kids! 1. Turkey Roll Ups Using a whole wheat tortilla or coconut wrap, layer all-natural, antibiotic and nitrate-free turkey or fresh leftover roast turkey (if you have the time and inclination to make it), lettuce, avocado or a mozzarella string cheese stick, a little healthy mayo (try an avocado oil-based mayo like Vegenaise), and roll it up. Cut into slices. Red grapes or apple slices (with a squeeze a lemon to keep it looking fresh). Fresh cut celery and carrots sticks. A mix of almonds and cashews with a few raisins or cranberries. 2. Leftover Citrus Roasted Chicken and Brown Rice Bake Citrus Roasted Chicken and brown rice for dinner the night before and use leftovers. It’s delicious cold. Fresh seasonal berries and a dollop of stevia-sweetened Greek yogurt. Cucumber and red or yellow bell pepper slices. Healthy oatmeal cookie made with monk fruit. 3. Bean Burrito Using a whole wheat tortilla, create a healthy burrito with canned organic vegetarian beans (black or pinto), cooked brown rice or quinoa, mild salsa, guacamole, and your child’s favorite veggies. Spinach and corn salad tossed very lightly with a healthy salad dressing. Organic, low-sodium, low-sugar bean chips. Banana and apple skewers (or your child’s favorite in season fruit). 4. Hummus and Pita Layer hummus and sliced cucumber into a whole wheat pita – feel free to cut them into cute shapes. A whole, hard-boiled, peeled, pasture-raised egg with grape tomatoes. Lightly steamed (prepared the evening before) cut green beans. A couple of dark chocolate squares (sweetened with coconut sugar, stevia, or monk fruit) and cashews. 5. Banana Nut Roll Spread your child’s favorite nut or seed butter on a coconut wrap (or whole grain tortilla of your choice) and lay a peeled ripe banana on top. Roll up and slice. Cut pieces of organic mozzarella string cheese and seasonal grapes. Sliced cucumber and carrots. Whole-grain crackers. 6. Healthy Tuna on Romaine Make healthy tuna salad with water-packed tuna, Vegenaise, celery, and any preferred spices to taste. Spoon into romaine lettuce leaves. Roll and fasten with a toothpick. Pear slices (with a squeeze of lemon to preserve color) and almond butter. Sliced zucchini and carrot sticks with a healthy dipping sauce. Healthy, homemade granola clusters. 7. Turkey-Beet Meatballs Over Quinoa Pasta Leftover turkey-beet meatballs over quinoa pasta (make for dinner the night before and save leftovers). Celery sticks and tahini dip. Tangerine sections and stevia-sweetened Greek yogurt. Healthy blueberry-walnut mini muffins. Healthy Is a Way of Life These are just a few ideas to get your motivation and creativity flowing. Remember that healthy lunch and snack options start with you and your commitment to making healthy brains and bodies a priority in your home. Experiment and have fun as you explore new healthy lunch ideas for your kids! 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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What Does Constipation Say About Your Health?
Constipation may be an unsexy health topic, but it’s an important one. It’s defined as “an abnormally delayed or infrequent passage of usually dry, hardened stool.” For many people, it’s a minor problem that occurs occasionally, usually brought on by lifestyle factors such as being dehydrated, travel, medication, or eating the wrong food. However, for 20% of Americans, it’s a serious, ongoing health issue. This is alarming when you consider that regular, healthy bowel movements are an indicator of good digestive health – and conversely, infrequent, strained, and hard bowel movements can cause problems and/or indicate there’s a greater health issue. On a more positive note, constipation can be remedied with several simple lifestyle actions. Here’s how to identify if you have a constipation problem, and what you can do about it! Identifying Constipation To know if your bowel movements are in a healthy range, many health experts go by the “rule of three.” This means a healthy number of bowel movements can range from as many as three a day or as few as three bowel movements a week. If you’re having less than three bowel movements a week, you’re considered constipated. The shape and consistency of your stool factors in as well. There’s something called The Bristol Stool Form Scale which has been shown to be valid and reliable in research. It illustrates that a healthy stool is shaped like a sausage or a snake and is smooth and soft. Stools that are hard, separated lumps (like nuts) or very lumpy and sausage-shaped are indicators of a slow transit through your digestive tract. Symptoms of constipation may also include abdominal bloating, cramps or pain, decreased appetite, and lethargy. What Constipation May Mean A temporary bout of constipation isn’t a major concern or worry, but if it becomes habitual or long-term, that’s another story. Serious constipation can be an indicator of a more concerning issue such as any number of digestive tract health conditions, a neurological issue, or an endocrine problem, to name a few. It’s also unhealthy to be in a constant state of constipation. When waste sits in the colon for too long, toxins that would normally be excreted in the stool can be reabsorbed in the body, which can cause problems. Waste backed up in the colon can cause an imbalance of the microflora in your gut – potentially reducing the beneficial bacteria and increasing growth of the unwanted kind and/or pathogens. Hard stools can cause structural damage and straining can cause hemorrhoids and other issues. Numerous studies have shown that constipation can be associated with fatigue, weight gain, immune health issues, and poor skin, nail, and hair health. It’s even associated with low mood, feelings of anxiousness, and a poorer quality of life. 6 Simple Steps to Help Relieve the Symptoms of Constipation Here are 6 tips for good digestive health that can help you have regular bowel movements. 1. Increase Your Fiber Constipation is commonly linked to a low-fiber diet, and a whopping 95% of Americans don’t get enough dietary fiber! So, increase your fiber intake. It bulks your stool, helping it to move smoothly and efficiently through your colon. The National Institutes of Health recommends 22 to 34 grams of fiber a day, depending on one’s age and gender. The following are excellent sources of fiber: Whole grains (whole wheat bread, oatmeal, and cereals) Legumes (lentils, black beans, kidney beans, soybeans, and chickpeas) Fruits (berries, apples with the skin on, oranges, and pears) Vegetables (carrots, broccoli, green peas, and collard greens) Nuts (almonds and pecans) Also, soluble prebiotic fiber (found in apples, garlic, leeks, onion, etc.) is particularly good for constipation. It helps to feed the good bacteria in your gut. Research shows that prebiotics can help stool consistency and bowel movement regularity in constipated people. Make sure you add fiber to your diet a little at a time so your body gets used to the change, and drink water and other liquids to help the fiber work better! 2. Stay Hydrated Dehydration is one of the most common causes of constipation. That’s because when you’re dehydrated, your colon soaks up the water in your food waste, and your stool gets harder and more difficult to pass. Also, if you’re actively increasing your fiber intake, remaining well hydrated will help increase bowel movements even more, according to research. Experts suggest that adults should drink 2 liters of liquids a day. 3. Move Your Body Increase your activity to help relieve constipation. A 2018 study examining the effects of exercise on constipation concluded that it may be a feasible and effective treatment option for those with constipation. Any form of cardio can help with constipation, as well as yoga. Don’t worry if you’re a more sedentary person. Simply adding a short, 15-minute walk into your morning and evening routine can make a difference. 4. Check for Lactose Intolerance/Gluten Sensitivity Constipation can be related to both lactose intolerance and gluten sensitivity. In fact, in 30% of lactose intolerance cases, constipation is a symptom! If you suspect you might suffer from either of these conditions, be sure to consult your doctor for a proper diagnosis. Removing dairy milk or gluten from your diet may help to resolve a constipation problem. 5. Increase Probiotic Consumption Consuming more probiotic foods or taking a quality probiotic supplement may support a better balance of microflora in your gut and help to resolve a constipation issue. Research has found that taking probiotics can help constipation by increasing stool consistency and frequency. Fermented foods rich in probiotics include yogurt, kefir, kimchi, tempeh, sauerkraut, miso, kombucha, and some cheeses. You also can take a quality probiotic supplement. 6. Get A Toilet Stool Your body positioning may help to alleviate constipation. The body is designed to be in a squatting position during a bowel movement yet sitting on a toilet creates a bend in the rectum, which makes it harder to eliminate. A toilet stool readjusts the position of your body, allowing you to make a movement at an angle. A 4-week study found that 71% of participants using a toilet stool reported experiencing faster bowel movements, and 90% reported less straining. Get Help While these tips may be helpful, remember that constipation can be an urgent matter. If you think you have a serious case of constipation, be sure to consult a medical professional. 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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These Warm Beverages Are Some of the Best Coffee Alternatives
Americans love coffee! Surveys show that roughly 62% of Americans drink coffee every day, and 7 out of 10 drink coffee every week. Unfortunately, coffee doesn’t always love us back. Its high caffeine content can cause jitters and stoke feelings of anxiousness. Coffee can disrupt sleep, especially when it’s consumed late in the day. It also can cause digestive issues and headaches. From a brain health perspective, coffee is problematic because it restricts blood flow to the brain. One study showed that among healthy coffee drinkers, cerebral blood flow was reduced by 27%. If you consider that your brain uses 20% of the blood flow in your body, any reduction in blood flow isn’t good for brain function. For those willing to give java a rest, there’s great news. A new world of healthy and delicious warm beverages awaits you. Here are some of the best fall drinks to warm your body and spirit! Warm Beverages for Cold Months: 5 Healthy Coffee Alternatives! 1. Tea Welcome to the land of tea! Unlike coffee, which comes from a bean, tea is derived from plants, most commonly Camellia sinensis. Historically, tea consumption far outdates coffee drinking by thousands of years. Tea is the original warm beverage. Here’s a rundown of the different types of tea you can enjoy exploring. Black Tea Black teas are the most common in the world. During the production process of black tea, the tea leaves are allowed to fully oxidize before they’re heat-processed and dried. Through the process of oxidation, the leaves turn a rich, dark brown to black color that black tea leaves are known for. With roughly half the caffeine content as coffee, black tea doesn’t hit the body quite so hard but still provides some of the alertness and cognitive boosting benefits. Get adventurous and enjoy trying different kinds of black tea or try a loose-leaf brand for the most robust flavor. Enjoy traditional English black teas such as Earl Grey or English Breakfast. Or try a Darjeeling, Assam, or Ceylon tea, which are grown in different regions of India, all with their own distinct flavors. They’re delicious black, but many people enjoy them with milk or a sweetener. For a healthy choice, try an unsweetened plant-based milk or creamer and a dash of stevia or maple syrup. Green Tea and Matcha Tea Green tea primarily comes from Chinese and Japanese cultures. It’s derived from the same plant as black tea, however it is minimally oxidized and processed employing more traditional methods such as sun-drying or pan-firing, or modern methods such as oven-drying or steaming. The result is a lighter tea with superfood health benefits. Green tea is loaded with antioxidants, including a catechin called epigallocatechin-3-gallate (EGCG), the amino acid l-theanine, and a small amount of caffeine. EGCG has extraordinary anti-inflammatory benefits. The reduced caffeine combined with the l-theanine provides a mild lift that’s also calming. Green tea consumption is associated with numerous health benefits including heart health, antioxidant protection, relaxation and cognition, blood sugar stability, improved memory, healthy weight, and more. Start your day with a cup of plain green tea for a relaxed, focused energy. Matcha tea is a potent green tea powder made by steaming, drying, and grinding the leaves of the Camellia sinensis plant. Since you get the whole leaf in the powder, it’s highly concentrated, providing more of the same benefits found in brewed green tea. It has an earthy, bitter flavor that lends well to making lattes with plant milks. White Tea Also derived from Camellia sinensis, white tea is a very delicate tea variety because it is minimally processed. It’s harvested just before the tea leaves fully open, when the young buds are covered in fine white hairs, which gives the tea its name. Handpicked and meticulously air dried to limit oxidation, the tea has a mellow, slightly fruity taste. It’s the freshest tea and has the lowest caffeine content of the teas made from Camelia sinensis. Yerba Mate Yerba mate, or simply “mate,” is the most popular tea in South America and is derived from the holly plant, ilex paraguariensis. It’s rich in vitamins and minerals, amino acids, antioxidants, fatty acids, and naturally occurring caffeine. Some say it induces mental clarity, sustains energy levels, reduces fatigue, aids in weight control, and fights bad breath. Quite different than black and green teas, yerba mate has a distinct taste best described as earthy, bitter, grassy, and strong. It takes a little getting used to before it hooks you. It’s best served plain. Herbal Tea Don’t forget the myriad caffeine-free herbal teas, many of which offer a host of health benefits. For example, peppermint tea is known to calm the stomach. Chamomile tea is prized for its relaxing effects. Ginger tea is wonderful for reducing nausea or as an after-dinner digestive. Or if you want a flavorful, caffeine-free alternative to black and green teas, try Rooibos tea, which comes from Africa and is also loaded with health-promoting compounds. 2. Golden Turmeric Milk Golden milk is a delightful, rich, invigorating alternative to coffee. Using your favorite unsweetened plant milk as a base, golden milk incorporates spices such as turmeric (which gives the beverage its distinctive color), ginger, cinnamon, and pepper. Some recipes will call for the additions of vanilla, cardamom, and a natural sweetener such as honey, maple syrup, agave, monk fruit, or stevia. Turmeric is known for its powerful anti-inflammatory properties. The black pepper helps to optimize absorption, as does fat (you can add a teaspoon of coconut oil, if you prefer). You can prepare golden milk in about 5 minutes. Here’s how: Combine 1 cup plant milk of choice with 1/2 teaspoon of ground turmeric, 1/4 teaspoon of cinnamon, 1/8 teaspoon of ground ginger, and a pinch of black pepper in a saucepan. (Add natural sweetener of choice to taste.) Warm the mixture on medium heat. Once heated, pour the drink into a cup or mug and enjoy! 3. Healthy Hot Cocoa or Fresh Brewed Cacao There’s nothing like a sweet warm treat on a cool crisp morning (or evening). Make yourself a cup of brain healthy hot cocoa. Cocoa, made from the superfood cacao, is loaded with antioxidants and nutrients, such as iron, zinc, selenium, and magnesium. Consuming moderate amounts of cocoa may help boost your attention, working memory, and general cognition – as well as support immune health, cardiovascular health, nerve, and muscle function, and more. The trick is to choose a high-quality, organic, unsweetened cocoa powder, which is available at many health food and specialty stores, and even some supermarkets. Warm up 8 oz of your favorite unsweetened plant milk in a saucepan, maybe even frothing it before you heat it. Stir in a heaping teaspoon of cocoa powder and liquid chocolate stevia to taste. Top it with a sprig of cinnamon if you’d like. You can vary how you make it by using unsweetened coconut milk, adding vanilla, or using a different sweetener such as monk fruit or a small amount of maple syrup for those who don’t have blood sugar issues. If you really crave a beverage like coffee, fresh brewed cacao may be for you. Surprisingly, roasting, grinding, and brewing cacao beans is believed to date back to 1,500 B.C. in Mexico. Less processed than cocoa, cacao has twice the amount of healthy phytonutrients and compounds that are believed to support energy, immune health, healthy weight, focus, and relaxation. Cacao is rich in theobromine, which is in the same class of stimulants as caffeine. Yet, theobromine provides a lasting, more relaxed energy without the crash that caffeine has. It has a full, chocolatey aroma, and formidable flavor that perfectly replaces coffee. You can purchase brewing cacao online or at specialty stores. To brew at home, simply use a heaping tablespoon of cacao for one cup and steep in boiling water for 6-10 minutes using a steeping device. If using a French press, put in the same amount per cup and steep for 10 minutes. Plunge, pour, and enjoy! 4. Chicory Root If you want a coffee-like flavor without a stimulant, chicory root may be a great option. Chicory root can be roasted, ground, and brewed into a delicious hot beverage. It’s naturally rich in the prebiotic soluble fiber inulin, which may aid in digestion and support gut health. You can find pre-ground and roasted chicory root at most stores and online. Simply brew it as you would coffee – in a filter coffee maker, French press, or espresso machine. 5. Spiced Apple Cider Who doesn’t love a hot spiced apple cider on a cold fall day? This hot drink is fun to make with your family and friends. Unfiltered apple juice is loaded with vitamin C, and the spices used contain potent antioxidants and vitamins. Here’s how to make it fresh: Ingredients 4 cups freshly made apple juice (or unfiltered bottled apple juice) 4 whole cloves 3 cinnamon sticks 3 whole cardamom pods 2 Chinese star anise 1-inch piece of fresh ginger ½ teaspoon fresh lemon zest ½ orange, thinly sliced Directions Pour juice in a medium-sized saucepan. Add cloves, cinnamon sticks, cardamom, anise, ginger, and zest of lemon. Cover and heat on low-medium heat for 20 minutes. Add orange slices during the last 5 minutes. Remove from heat and strain to remove spices and fruits. Serve and enjoy! Healthy, Warm Beverages Ultimately, putting down the coffee provides an opportunity to discover new, warm, brain healthy, and delicious beverages to enjoy this fall and winter. These ideas and recipes should help you get started! 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 Stress Eating at Night
You’re watching television late at night when your stomach growls and you head to the kitchen to rummage for a salty, fatty, or sweet snack. You return and begin to munch while you watch. Before long, you’ve eaten the entire pint of ice cream, bag of chips, or box of cookies. You feel guilt and self-loathing for overdoing it – again. You sleep poorly while your body digests the high calorie, fatty, sugary food. The excess calories are stored in your body as fat. Your blood sugar is affected and maybe even your blood pressure. The next morning, you wake up feeling bloated and unwell before the day has even started. This is called stress eating or nighttime bingeing. Nighttime snacking/eating is more common than you may think. A 2021 representative survey of more than 1,000 American adults, age 18 to 80, found that nearly half of Americans reported snacking after 8:00 p.m. If you’ve been struggling with this painful cycle of unhealthy eating, there’s good news. You can learn how to avoid stress eating and how to stop eating late at night by following some simple strategies. But first, let’s take a closer look at what drives stress eating. About Stress Eating Stress eating, also called emotional eating, happens when we turn to certain foods or meals to fill emotional needs. It often has very little to do with physical hunger and more to do with “coating the nerves” or suppressing difficult feelings. The only problem is that stress eating simply delays the inevitable pain of feeling the emotions. Then you have two problems – the toll unhealthy foods take on your body and mind, as well as the painful feelings that remain unprocessed. The American Psychological Association reports that 27% of adults say they eat to manage stress, and 34% of those who report stress-driven overeating or eating unhealthy foods do it habitually. Interestingly, research indicates that there’s a connection between stress and food. While in an acute stress response, appetite may go away. But if one experiences prolonged, excessive stress, it can lead to overeating and poor food choices. But you can learn to minimize instances of stress and night eating. Here’s how… 5 of the Best Ways to Avoid Stress Eating at Night 1. Start a Food Diary Keeping a food journal helps to bring clarity and awareness about what you eat and when you eat, as well as associated feelings and events. Write everything down without judgment – what you’ve eaten, the quantity or portion size, the time of day and what occurred before a meal or snack. Were you stressed? Did a craving overcome you? Were you exhausted? Hormonal? Usually, after a week or so, you’ll see a pattern emerge. Knowing your trigger foods, times of day, and situations are essential to overcoming emotional eating at night. You can take alternate action to ensure you don’t go down the self-sabotaging road! 2. Regulating Behaviors Sometimes people stress eat at night because they aren’t eating enough of the right foods during the day or failing to get enough sleep each night. Experts recommend getting into a routine with your meals and sleep. Consider eating three healthy meals a day at regular times, and possibly a nutritious snack or two between meals. If you’re up late, you may need a nutritious snack after dinner to keep your blood sugar levels stable until you go to bed. An example might be a green apple (low sugar, high fiber) and spoonful of almond butter (protein, fat, and fiber) Nourish yourself at every meal and snack with nutrient-rich, whole foods. Meals should be balanced with lean protein, complex carbohydrates, fiber, healthy fats, and colorful fruits and vegetables. Fermented foods are wonderful too as they help boost your gut health, which is connected to your mental well-being. There are a number of foods that can calm anxiousness too, including omega-3-rich fatty fish like salmon or walnuts, seeds, and hemp seeds. Vitamin D-rich foods like sardines, mushrooms, and tuna can be calming too. Ensure you’re getting 7-9 hours of restful sleep at night. These regulating behaviors can help stabilize your blood sugar levels, energy, mood, and brain health. 3. Remove Obstacles If you’re struggling with typical stress-eating foods such as refined carbs, sugary candy, and high fat treats, keep them out of your home! That’s right. Round up the salty chips, ice cream, cookies, crackers, or whatever your trigger foods are and give them to someone or bring them to the office (the snacks will probably disappear in one afternoon). Find new, healthy comfort foods. Consider healthy soups, roasted root veggies, a baked pear or apple with cinnamon, and delicious gluten-free whole grains such as oats for breakfast, or wild rice or quinoa at lunch or dinner. Have healthy snack options at the ready...think nuts, apples, berries, veggies, hummus, plain Greek yogurt, and low-fat cottage cheese. 4. Address Your Stress Minimize the stress in your life and in your body. Leave earlier for work or appointments so you don’t have to rush. Eat meals at a table rather than on the run or in front of the television. If you notice a correlation between being overly busy and stress or nighttime eating, simplify your schedule. Take up some calming activities. Enjoy a walk in nature Try a yoga class Practice diaphragmatic breathing Find a meditation practice that you can do regularly Explore a hobby that calms and relaxes you Enjoy regular social time with family and friends Find gentle exercise that brings you joy like a dance class or swimming Bottom Line: you should try to live in a way that frequently activates your body’s “rest and digest” parasympathetic system, which reduces cortisol levels and is more centered around “being” than “doing.” 5. Get Help If you stop the stress eating, you may find out what’s eating you! All those emotions you swallow will come up. Get support. Reach out to an understanding friend, family member, or counselor who can help you process difficult feelings. It’s important to note that if your eating has an out-of-control quality to it and/or you consume large amounts of food in a short amount of time, you may have an eating disorder and need the help of a qualified mental health professional and/or a program of recovery such as Overeaters Anonymous. A New Freedom It’s always difficult to break an unhealthy pattern at first. However, if you persist with incorporating some of these tips, you may be on your way to finding freedom from the pains of stress and habitual stress eating at night. 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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4 Practical Ways to Cut Sugar Cravings Naturally
At certain moments, even the healthiest eater may have an overwhelming desire for a particular food – usually something high in sugar, carbohydrates, salt and/or fat. Many people experience food cravings; however, women appear to have them more often. A survey of 1,000 college students showed that nearly 100% of female participants and 70% of male participants reported experiencing food cravings over the past year. The problem is that for many people it’s extremely difficult to resist cravings. And if you’re trying to clean up your diet, improve your health, and shed extra weight, succumbing to these cravings can sabotage your efforts and dash your hopes of ever making lasting health changes. But it doesn’t have to be that way. With a little knowledge and nutritional support, you can learn how to master your cravings. Here’s how! Why Do I Crave Sweets? It’s no secret that people love sweet-tasting foods, but our cravings for them can go beyond our tastebuds. Researchers believe that humans may be genetically hardwired to prefer fat and sugar. That means that back in our hunter-gatherer days when food sources were uncertain, we became evolutionarily wired to prefer fatty and sweet tastes because they’re a very efficient source of energy. Consuming sweet and fatty foods meant greater chances for survival. Our evolutionary preferences have yet to catch up to the fact that sugary/fatty foods are everywhere and consuming an abundance of them is no longer necessary. An abundance of research also has determined that sugar triggers the release of dopamine and excites the same pleasure and motivation center of the brain that drugs like cocaine and heroin do. This powerful area of the brain provides the passion and motivation that drives your behavior. Like a pleasure button being hit over and over again, every bite of a sweet treat you eat activates this area. But if it gets overused, you need more and more of the substance to get the same effect. Our emotions can get tied to sweet foods as well. The freshly baked cookies you made with your mother as a child holds a place in your brain deep within the limbic system. When you’re seeking nurturing, comfort, and belonging...these memories attached to certain foods can produce a craving. Once you’re aware of what’s driving your food cravings, you can take the next steps to help you successfully overcome them and maintain a healthy diet. Here are 4 ways to master your cravings. How to Cut Sugar Cravings Naturally 1. Balanced Blood Sugar Keeping your blood sugar balanced is one of the best things you can do for overcoming cravings. That’s because healthy blood sugar is tied to healthy blood flow. When it comes to controlling cravings, it’s vitally important to have a healthy supply of blood circulating through your brain’s prefrontal cortex (PFC). Your PFC plays a critical role in your self-control, impulse control, and judgment. The PFC essentially acts as the brain’s “brake” on behavior that might harm you. When it’s working optimally, it reminds you that eating cookies isn’t in your best interest and may even harm you. You can keep blood sugar balanced by eating frequent meals (5-6) throughout the day, and by including lean protein and healthy fat in them. Be sure to eat protein for breakfast (even if you don’t feel like it) as it will set you up for stable blood sugar levels throughout the day. Stay away from high sugar/high-fat foods, as well as refined carbs and processed foods, white bread, and white rice. They can spike blood sugar levels and reduce blood flow to your brain. They also activate the addictive/pleasure centers of the brain ensuring more food cravings. 2. Combat Stress Stress drives food cravings. Do everything you can to keep stress levels down with relaxation. Some of the best ways to do this is by getting regular exercise, practicing yoga or meditation, not rushing, practicing deep breathing, and engaging in hobbies and pursuits you enjoy. 3. Restful Sleep Make sure you get 7-9 hours of restful sleep each night. Poor sleep and sleep deprivation affect the levels of hunger and appetite hormones, which can create food cravings. Also, fewer than 6 hours of sleep is associated with a dramatic reduction of blood flow to the brain. Poor blood flow leads to poor decision-making and judgment, making cravings hard to resist. 4. Take Targeted Supplements Nutritional supplements can go a long way toward keeping cravings in check – especially if they’re formulated to manage the mechanisms that drive food cravings. At BrainMD, we’re proud to recommend… Naturally Cut Your Sugar Cravings for Good Craving Control contains chromium and alpha-lipoic acid, two important nutrients for healthy blood sugar metabolism and utilization. Balanced blood sugar is necessary for healthy blood flow and optimal brain function. Healthy brain function will help give you the resolve to resist food cravings. As stress is a risk factor for food cravings, Craving Control includes l-glutamine, an amino acid that can become depleted during times of prolonged stress or intense exercise. L-glutamine is thought to help support healthy blood sugar levels as well. The formula also includes n-acetylcysteine (NAC), which is a powerful antioxidant and vasodilator, which means that it helps to relax your blood vessels. Relaxed blood vessels deliver more blood flow to the brain, helping it to work optimally. The addition of dl-phenylalanine helps promote alertness, mood, and appetite control as it plays a role in the synthesis of three key brain neurotransmitters: dopamine, norepinephrine, and epinephrine. Master Your Cravings These basic steps can help you get a better grip on your food cravings. If you’re new to a healthier eating plan, know that it gets easier over time. Sugar cravings should gradually reduce within the first couple weeks of coming off sweets. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Craving Control and our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are 3 of the Top Health Benefits of Apple Cider Vinegar
It may seem like a new fad, but apple cider vinegar (ACV) has been valued as a health remedy for millennia. The Babylonians made vinegars for culinary and healing purposes up until the 6th Century B.C. Greek physician Hippocrates, considered the father of medicine, documented the use of ACV in combination with honey to combat infection and help protect open skin wounds. Today, natural health enthusiasts are touting ACV as a panacea health food, claiming it supports weight loss, healthy blood sugar levels, skin health, digestive issues, detoxification, and more. Below are several health benefits of apple cider vinegar – some backed by research, and others yet to be proven. But before we get to that, let’s discover what exactly ACV is! What Is Apple Cider Vinegar (ACV)? To make apple cider vinegar, yeast is introduced to crushed apples, which causes fermentation, turning the fruit sugar into alcohol. Then, adding bacteria continues the fermentation process, turning the alcohol into acetic acid, which is ACV’s main active compound. The acetic acid gives vinegar its strong, sour taste and antimicrobial properties. Additionally, organic unfiltered apple cider vinegar contains what’s called “the mother,” which appears as natural strands that form within the vinegar, giving it a murky color. It’s loaded with health-promoting probiotics. ACV is rich in B-vitamins and polyphenols, and contains several minerals, enzymes, and amino acids. Apple cider vinegar is typically used in salad dressings, marinades, pickling, baking, and cooking. For health purposes, a teaspoon or tablespoon of ACV is usually diluted in water to drink or use topically. 3 of the Top Health Benefits of Apple Cider Vinegar! While the research on apple cider vinegar’s health benefits is limited, below are the most notable health benefits that science supports. 1. Helps Stabilize Blood Sugar Levels Although a healthy diet low in sugar and refined carbohydrates is the best way to naturally support healthy blood sugar levels, ACV may provide additional help. A small study published in Diabetes Care suggested that taking ACV with a high carb meal could improve insulin sensitivity by 19-34%, as well as support healthier blood sugar levels and insulin response. Another study showed that when subjects with blood sugar issues took 2 tablespoons of apple cider vinegar before bed (diluted), their fasting blood sugar levels went down by 4% the following morning! 2. Antimicrobial Action Research shows that ACV has potent antimicrobial properties – on certain bacteria, yeast, and fungal growths. Hence, it has a long history of being used as a disinfectant and natural preservative in pickling and foods. Its antimicrobial action also can be beneficial to human health. Traditionally, ACV has been used to help clear up nail fungal growth, promote wound and skin healing, and as a mouthwash. Some suggest that it can be helpful in fighting fungi and bacteria that may play a role in scalp and skin health issues too. 3. Aids Weight Loss Consuming vinegar appears to increase feeling of fullness, which can lead to taking in fewer calories and losing weight. A Japanese study involving 175 obese subjects found that consumption of vinegar was associated with reduced body weight (albeit modest), visceral and subcutaneous fat mass, and even triglyceride levels – all without causing adverse effects. Another study showed that subjects who took vinegar with a high-carb meal felt fuller, which lead to consuming fewer calories and weight loss. A 2018 study using apple cider vinegar randomly assigned subjects to follow a calorie deficit diet for 12 weeks with and without ACV. Both groups lost weight, but the apple cider vinegar group lost more. Additional Purported Benefits of ACV While no human studies have proven these additional health benefits of ACV, traditional use and anecdotal evidence suggest they may be valuable to human health. These other purported benefits of ACV include: Animal studies indicate that apple cider vinegar may help to lower cholesterol and triglyceride levels, as well as several other heart health issue risk factors, such as healthy blood pressure Polyphenols may help to alleviate joint pain and swelling. Some believe that ACV’s high polyphenol content and anti-inflammatory properties could help people who suffer with joint pain. The probiotics present in ACV are thought to help support healthy digestion and gut health. How to Safely Drink ACV Recommendations for the best time to drink ACV vary. Some health experts suggest having it first thing in the morning as it helps to populate your gut with healthy bacteria and supports a balanced and nourished microbiome. Others suggest taking a tablespoon or two after meals. Though health experts generally see ACV in the diet as safe, there are a few caveats: ACV should be diluted. Its high acidity can damage tooth enamel or cause stomach upset when taken “straight.” Consuming it diluted in water or in a vinaigrette salad dressing is preferable. It can cause or worsen low potassium levels. This is especially important to note for those who take medications that also affect potassium levels. Vinegar can affect insulin levels. People with blood sugar issues should consult a doctor before increasing vinegar in their diet. Try ACV! The best way to experience the benefits of ACV is to try it, take it consistently, and adhere to the caveats. Be sure to talk to a medical doctor before taking ACV! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. 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What You Need to Know About USDA Organic and Non-GMO Foods
One way to protect your brain and body health is to be discerning about how the food you consume is cultivated. Thankfully, there are two important labels that can tell you a lot about the health, safety, and environmental impact of a particular food product: USDA Organic and Non-GMO. Here’s what you need to know about these labels, and why they matter. What Does Organic Mean? Unlike fluffy marketing terms like “all-natural,” “sustainable,” or “locally grown,” the term “organic” is actually a legal one that carries some weight. Products labeled as organic must meet the organic label requirements established by the USDA’s National Organic Program (NOP). Certified organic foods and food ingredients are grown or raised on organic farms that meet rigorous requirements and are inspected by USDA-approved certifiers. Organic farms are then required to be inspected annually to ensure continued compliance. Certified organic produce or food items will have the USDA Organic seal (pictured right). It’s sometimes accompanied by a seal from one of the USDA organic certifying agents, which vary in design. Additionally, you may see the claim “100% Organic” or simply “Organic” featured on a food product’s front display panel. Only food products with 95% or more organic ingredients that have met the legal requirements for organic labeling can feature the organic claims on the front label and the USDA Organic seal. The claim “Made With Organic ___” on a product label indicates the product has at least 70% organic ingredients. In cases with less than 70% organic ingredients, a product will use “organic” for the organic ingredient on the ingredient panel. For products using either of these organic claims, no USDA Organic seal is used. Among the many criteria to be met for organic certification, here are some of the requirements most pertinent to consumers. For plant foods/ingredients: Must be grown without the use of pesticides, synthetic fertilizers, and genetically modified organisms (GMOs) for three years or more prior to harvesting. Farm must have a buffer zone surrounding the area to protect against chemical contamination. Farm must conserve and enhance biodiversity, care for soil health, minimize erosion, and use environmentally sound practices for managing fertility, weeds, diseases, and insects. No use of sewage sludge or irradiation. Must adhere to a strict list of permissible substances to safeguard crops, called the National List. For animal-based foods/ingredients: Diet must use organically-grown feed (without animal byproducts) only and no synthetic hormones or antibiotics. Must be raised in clean, safe living conditions accommodating natural animal behaviors (like the ability to graze on pasture or have access to outdoor space). Must not be confined in such a way that prevents lying down, standing up, fully extending limbs, and moving about freely. No animal cloning. Why Buy Organic? Many consumers buy organic for health reasons and/or because it’s better for the environment. Research shows that organic produce may be better for human health as it contains greater concentrations of important nutrients (such as antioxidants, omega-3s, polyphenols, etc.) and far less harmful pesticide residue than conventionally grown produce. Organic farming is widely recognized for being more sustainable than conventional farming because it lacks harmful chemical pesticides and employs greater biodiversity, which means better soil quality and reduced pollution from synthetic fertilizer. Another consideration: conventionally grown livestock involves an added carbon footprint from imported feed that’s absent in organic production. Non-GMO Labeling You’ve likely seen the Non-GMO Project Verified seal (pictured right) on the display panel of numerous products. It’s the most rigorous and commonly used non-GMO verification. To fully appreciate this third-party verification, it’s important to understand what GMOs are and the concerns consumers have about them. About GMOs GMOs are living organisms whose genetic material has been manipulated artificially in a lab via genetic engineering. This creates combinations of plant, animal, bacterial, and viral genes that aren’t found in nature or even through crossbreeding techniques. In agriculture, GMOs have been artificially engineered to withstand the direct application of certain herbicides and/or to produce an insecticide. There’s also a new class of GMOs being used to develop other features artificially, such as resistance to browning in potatoes for greater consumer appeal, as well as to make new organisms. Why GMOs Are Concerning The Frankenstein-ish aspect of GMOs makes many consumers uncomfortable, especially since the long-term health consequences of consuming GMO foods is unknown at this time. Some believe that the genetic-engineering process may cause unnatural alterations in a plant’s metabolic pathways or its own naturally occurring proteins, which may lead to the production of toxins or allergens in food. However, this hasn’t been proven. While numerous research articles have pointed to GMO safety, the tentative conclusions in these studies contain various caveats, such as “no overt consequences” and “no effects on human health have been shown,” which suggest that GMO safety hasn’t been proven. Also worth considering is that more than 80 percent of all GMOs grown around the globe are genetically modified for herbicide tolerance, resulting in greater herbicide use. The toxic herbicide Roundup has increased dramatically since GMOs were introduced. GMO crops have additionally played a role in creating “superweeds” and “superbugs,” which require potent toxic poisons to be controlled. There are political/ethical issues too. Giant biotech companies have been able to obtain patents on GMO seeds, which gives them absolute control over their product. Critics say that farmers face severe financial hardships due to having to repurchase GMO-patented seeds annually. Perhaps most unsettling of all, once GMO seeds are released into the environment, they can’t be recalled. GMO Foods GMOs have already infiltrated our food supply. According to the USDA, U.S. genetically modified crops include: soybeans, corn (field and sweet), canola, cotton, alfalfa, sugar beets, summer squash, papaya, apples, potatoes, and some varieties of eggplant, pineapple, and salmon. GMOs are commonly found in sugars, syrups, oils, emulsifiers, and other additives. About 80% of processed foods contain GMOs, according to some estimates. Additionally, corn and soy make up the bulk of the feed consumed by cattle, hogs, and poultry, and alfalfa is a major component in the diet of dairy cows. Starting earlier this year, some GMO foods were required by the USDA to disclose on labeling that they’re “bioengineered.” In its infancy, USDA bioengineered labeling doesn’t apply to all GMO foods, and thus the Non-GMO Project Verified seal is more informative for those wanting to avoid GMOs. Non-GMO: What Does It mean? Non-GMO Project Verified products comply with the Non-GMO Project Standards, which essentially means they’re produced without genetic engineering or genetically engineered ingredients. The standards include stringent provisions for testing, traceability, and segregation. The Non-GMO Project tests products and spot checks at different points in the supply chain along with yearly inspections for ongoing compliance. Organic vs. Non-GMO You may be wondering why non-GMO verification is needed when organic certification already doesn’t allow GMOs. The answer is that non-GMO verification builds on the work of organic certification by adding measures of ongoing testing of high-risk ingredients and important control points. It adds an extra layer of vetting and protection for GMO avoidance. Read the Label The next time you go shopping, you may want to look for the USDA Organic and Non-GMO Project Verified seals. In addition to helping safeguard your health and protect the environment, buying certified foods supports the existence of more organic and non-GMO foods. And don’t forget that these certifications are used in supplements, personal care products, and even textiles that use organic or non-GMO ingredients. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your energy, focus and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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