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This Is How to Make Healthy Summer Smoothies
If you don’t drink smoothies, now might be the perfect time to start. With the abundance of fruits and vegetables now available, it’s the ideal season to enjoy healthy summer smoothies, custom designed to support your brain and body health. With a good blender and a few basic ingredients, you can create a delicious, highly nutritious liquid meal for breakfast, post-workout, or on the go. What’s more, kids love them too. Benefits of Smoothies Smoothie making has been going on for nearly 100 years. And while some store-bought smoothies may be no better than a milk shake, you can make your own healthy smoothies. In fact, if you do it right, a well-crafted smoothie can: Increase Fiber Intake Some research indicates that smoothies made with whole fruit offer a lot of fiber and score lower on the glycemic index, which means there’s no big blood sugar spike. Help You Get 5 A Day One smoothie can provide as much as 3 servings of fruits and vegetables, depending on what you include. Deliver Hydration and High-Quality Nutrition Power packed with vitamins, antioxidants, protein, and healthy fats, smoothies provide your brain with the hydration and nutrients it needs to work optimally. Help Manage Food Cravings When your body is fed real and balanced nourishment, it helps to curb food cravings. Boost Immune Function Especially if your smoothie contains greens or immune boosters such as ginger, green tea, vitamin-C rich fruits, or cruciferous veggies, a smoothie can boost your immune function. That sounds pretty good, doesn’t it? Well, let’s look at the components of a high-quality smoothie! Some of the Best Ingredients to Make Healthy Summer Smoothies Whole Fruit Choose whole fruit over fruit juice. Frozen bananas and berries are essentials. The banana provides a natural creamy thickener as well as sweetness. Berries deliver big on vitamins and antioxidants, while providing a refreshing, fruity taste with tempered sweetness. Frozen berries might be ideal for hot, summer days, but fresh berries work too. Apples and oranges are always a great addition. For a tropical twist, try mango, pineapple, or papaya. They’re loaded with digestive enzymes as well. Melons, cherries, and peaches are great in summer when they’re at peak ripeness. Keep in mind that if you have blood sugar issues, you may need to avoid ultra-sweet fruits. Use specific fruits to provide sweetness, thickness, flavor, and texture. Pitted Medjool dates are a go-to for natural sweetness. Avocado can provide a thickening creaminess, as well as an alternative to banana with the added benefit of healthy fat. Dried coconut, acai berries, goji berries, tart cherries, and pomegranate offer up some exciting flavors and antioxidant power. Experiment and have fun! Veggies Vegetables may not sound very appealing in a smoothie, but they can help balance the flavor, while providing a power punch of nutrients. Greens are wonderful in smoothies – especially kale, spinach, Swiss chard, and greens powders and superfoods. When combined with fruit, protein powders and/or plant milks are hardly noticeable. Other refreshing veggies to consider are celery and cucumber. These can be especially nice in a lighter smoothie. They have cooling properties too, perfect for summer. To add bulk and nutrients, consider adding broccoli, cauliflower, or zucchini. Colored veggies like carrots, beets, sweet potato, pumpkin, and butternut squash will give your summer smoothies a boost of beta carotene and other healthy antioxidants. Some are known to boost blood flow as well, which is excellent for brain function! Plant Milk, High-Protein Yogurt, and Protein Powder The addition of a plant milk and/or protein powder to a smoothie helps to make it creamy and delicious. Ample protein is essential to help your body repair cells and make new ones – especially post work-out. Protein also gets your brain working first thing in the morning. Plant milk is generally preferred as it doesn’t have the saturated fat found in regular milk. Soy, hemp, oat, almond – choose your preference. Get plain, unsweetened plant milk or one that’s mildly sweetened without refined sugar. For yogurt, Greek is high in protein. As with plant milk, get plain and unsweetened. The best protein powders – whether they’re made from whey, soy, pea protein, rice protein, or another vegetarian source – are the ones with few ingredients and no added sugar. BrainMD’s OMNI Protein Vanilla and Chocolate powders are ideal. They’re plant-based and support mental focus, muscle energy, exercise, and stress recovery. Healthy Fats You can boost the nutrition factor of your summer smoothies even more by including nuts, nut butters, seeds, and healthy oils. Almond butter and cashew butter deliver healthy fats, rich creaminess, and a moderate serving of protein. However, they’re calorie dense, so don’t overdo it. A moderate amount of coconut oil is rich in medium-chain triglycerides, believed to be important to brain health. Flaxseed oil provides a boost of brain healthy omega-3 fatty acids. Of course, adding hemp seeds and chia seeds gives a boost of omega-3s as well, with a bit of protein too. Something Extra Spices and health boosters can make a good smoothie fantastic. Some popular go-to spices that are flavorful and good for your health include cinnamon, unsweetened cocoa, vanilla, allspice, nutmeg, mint, curcumin, cardamon, and ginger. You also can boost the health factor of your smoothie with a number of additions such as cacao nibs, dried coconut, coconut water, fresh coconut cream, dried fruit, green tea, matcha green tea powder, maca, bee pollen, aloe vera, mushroom powder, collagen, and more. Getting Started To help jump-start your creativity, here are three fruit smoothie recipes. These are particularly great morning smoothie recipes, but you can make them anytime. Once you get the hang of these, try your own! Summer Morning Starter Ingredients: ½ ripe organic banana ½ cup of frozen organic blueberries 4 medium/large organic strawberries 2 Medjool dates (pits removed) 2 scoops of protein powder (no sugar added) ¼ cup of plain high protein Greek yogurt ½ cup of unsweetened oat milk (or plant milk of choice) 2 tsp chia seeds 1 tsp of ground flax 1 tsp of flaxseed oil ½ cup of ice Peachy Keen Chia Chiller by Tana Amen Ingredients: 1 fresh peach or 1 cup frozen peach slices 2 tablespoons chia seeds ½ cup light coconut milk 2 cups spinach or chard leaves 2 scoops vanilla protein powder 1 cup ice, approximately 24-30 ounces cold water (or replace half with unsweetened almond milk) Super-Focus Smoothie by Tana Amen Ingredients: 24 ounces iced green tea 1 large green apple, cored and quartered 2 scoops vanilla protein powder (plant based, sugar free) 2 cups spinach 1 tsp of cinnamon ½ tsp of nutmeg 2 tbsp of flax or hemp seeds 1 cup ice, approximately Preparation for all three summer smoothies: Blend all ingredients in a high-powered blender until smooth. Divide evenly between two glasses. Serve cold. 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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This Is Why Skipping Meals Isn’t Good for Your Health
In today’s busy world there are many reasons people skip meals. Why People Skip Meals According to research published in the Journal of Food Science and Nutrition Research, breakfast is the most frequently skipped meal of the day. The #1 reason people skip meals (breakfast in particular), is lack of time. Other reasons include: Lack of appetite Trying to lose weight Not able to cook Intermittent fasting Regardless of the reason (unless you’re fasting for medical or religious purposes), it’s recommended that you eat regular meals, even if they’re smaller ones, throughout the day. Consistently passing up on meals can lead to a host of mental and physical problems. Dangers of Skipping Meals Nutrient Deficiencies It goes without saying that skipping meals can lead to nutrient deficiencies. Still, due to the potential negative ramifications of frequently postponing meals, it’s worth repeating. Skipping a meal means passing up on an opportunity to nourish your body with the vitamins, minerals, amino acids, and other nutrients it needs to stay strong and healthy. When you finally get to your next meal, your low blood sugar level may tempt you to gorge on processed foods with simple carbs, which will only fill you up for the moment. Trouble is, carbs and other sugar- or fat-filled foods often contain little nutrition and can lead to weight gain and potential problems with your organs or other bodily systems. Energy/Mood Swings Skipping meals may also create blood sugar swings that can affect your energy levels and mood (ever been hangry?). Without a fresh intake of nutrients, you may end up feeling lethargic and mopey. Of course, this can affect your judgement and cause you to reach for unhealthy foods that won’t supply your body with key nutrients or satisfy your hunger. Temporarily abstaining from food and doing a workout might be a double whammy to your system since your body will struggle to pull from its nutrient stores to keep up with the increased energy demands. To prevent muscle strain and joint pain, there are several pre- and post-workout foods you should consider consuming. Drives Cravings Like the proverbial elephant in the room, if you’re hungry, the only thing you’re thinking about is eating. And, most likely, you’re thinking about foods that can give you a quick boost in energy, like high sugar/simple carb snacks. If your goal with skipping meals is to lose weight, it may backfire and lead to binge eating. Even if you’ve never had strong cravings for carbs and sugar before, skipping meals may create a dependency on foods with these unhealthy ingredients. Irregular Digestion Inconsistent eating patterns may cause digestive issues such as constipation, diarrhea, and even nausea. Falling into a pattern of skipping a meal and then eating a big meal can create additional distress in your digestive system. Eating regular meals filled with fiber-rich and plant-based foods is a solid way to help reestablish healthy digestive habits. Eating Disorder It stands to reason that irregular eating habits can lead to an eating disorder. Like the swinging of a pendulum, skipping meals followed by voracious eating can lead to rapid weight gain on one side and severe weight loss on the other. A brain receiving insufficient nutrients may drive these extreme diets, which can lead to severe eating challenges. One of the best ways to avoid the negative effects of skipping meals is to always carry healthy snacks that can help tide you over until the next meal. Here Are Some of the Best Healthy, Anytime Snacks Healthy snacks can be a key factor in supporting your ability to stick to a healthy food plan. Eating the right kind of snack between balanced meals can help you in several key areas: Assists you in achieving weight loss goals Keeps your blood sugar stable Curbs the urge to overeat Revs up your metabolism Provides the fuel you need to feel alert and focused throughout the day Eating sensible snacks also can help fight mid-morning fatigue, mid-afternoon carb cravings, and mindless evening grazing – one of the chief culprits in weight gain. What to Look for In a Healthy Snack To ensure you’re eating a healthy snack, make sure it includes: Protein: 7 to 10 grams of protein (equal to about 2 tablespoons of hummus or guacamole, or a slice of turkey, or 2 tablespoons of whole, raw nuts) Healthy fats: 3 to 15 grams of healthy fats, such as avocado, salmon, or seeds Complex carbohydrates: 2 or 3 cups of raw or lightly steamed veggies – or a serving of low-sugar fruit such as berries or tart apples 7 Healthy Snacks to Keep Handy Throughout the Day 1. Excellent Eggs One of the few foods considered as a complete protein, eggs contain all nine essential amino acids that the body can’t create on its own. Additionally, eggs are full of vitamins needed for the body to produce energy, such as thiamin, riboflavin, folate, and B12. That gold yolk color also provides carotenoids, which help the eyes function and may help with mental processing. 2. Dip Apple Slices As a healthy alternative to eating chips and dip, slice up an apple and dip the wedges into almond butter for an appetizing snack. For variety, use any organic, sugar-free nut butter as a great-tasting, protein-packed dip. 3. Snack Bags Emergency rations can be a lifesaver if your blood sugar drops and you get a snack attack. Examples of healthy snacks are low-sugar dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). 4. Eat Edamame Replace finger foods like Skittles or M&Ms with shelled edamame (which is roughly the same size as those candies). Edamame is high in protein and fiber and is the perfect low-calorie snack for when you get the munchies. 5. Nutritious Nuts Almonds and cashews are an excellent source of protein, healthy fats, and fiber that can help balance blood sugar levels. They’re also packed with magnesium, a mineral that plays a key role in converting food into energy. Walnuts have more plant omega-3 fats than other commonly consumed nuts such as almonds, peanuts, and pistachios. 6. Turkey and Grapes For an energy-enhancing snack, eat two slices of lean deli turkey and a dozen grapes. This well-balanced snack is high in protein and antioxidants and should keep you sated until your next meal. 7. Healthy Chocolate Chocolate has health-promoting properties that support a positive mood and the ability to think clearly and focus. Unfortunately, most chocolate bars are loaded with harmful ingredients like sugar, dairy, and synthetic flavors that virtually cancel out chocolate’s powerful health benefits. Instead of chewing on a sugary candy bar, reach for a nutritious chocolate bar instead – one that will sustain your energy rather than making it crash after a brief spike. BrainMD offers two delicious chocolate bars that are sugar, dairy, and gluten free: Brain in Love and Brain on Joy. Stock up so that you’ll never be tempted to eat an unhealthy chocolate bar. Consistent Nutrition Though there might be a good reason for skipping meals, like a medical or religious fast, try not to make this a consistent pattern. There are a host of mental and physical complications that can result from failing to get regular nutrition. Planning delicious and healthy snacks is a great way to curb cravings for unhealthy foods and to avoid overeating at mealtime. Also, they can help you stay full between meals and help you achieve and maintain a healthy weight. The goal should be consistent, healthy nutrition. Never pass up an opportunity to give your body the nutrients it needs to function at its best. Skipping meals is a losing game, so don’t play it. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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8 Smart Tips for How to Eat Healthy at Restaurants
Maintaining a brain healthy diet filled with whole foods, fruits, vegetables, nuts, seeds, lean protein, and complex carbohydrates is easiest if you have control over your meals – and most of us do at home. It becomes more challenging when eating out. In fact, research shows that restaurant meals in countries all over the world have larger portions and more calories. Studies also show that eating meals out is associated with higher sodium intake. Thankfully, health experts and dietitians have a treasure trove of tips for healthy eating at restaurants and how to eat healthy while traveling – and you’ll find the best of them below! 8 Quick Tips for How to Eat Healthy at Restaurants 1. Plan Ahead There’s a lot you can do to ensure you have a healthy dining experience when you eat out, starting with the choice of restaurant. Choose with health in mind! Peruse menus ahead of time to ensure there are plenty of brain healthy options such as quality proteins – lean meats, poultry, and fish, or tofu, nuts and beans if you’re vegan or vegetarian – as well as plenty of salads, vegetables, and healthy fats. If you have specific dietary needs, email or call the restaurant you select and make sure that they will be able to accommodate you. Select a few potential menu items before you go. Also, be sure you aren’t ravenous or too thirsty before you dine out. If you enjoy a snack of protein and fruit or vegetables and drink plenty of water before you eat out, you’ll be less likely to eat too much. 2. Don’t Drink Your Calories Skip the alcohol. It’s usually loaded with calories and is hard on the body and brain. It also loosens inhibitions, which makes it more likely you’ll make poor food choices. Skip sodas and juices too – they’re loaded with sugar. Choose water, iced tea, herbal tea, mineral water, or decaf coffee. 3. Limit the Bread or Chip Basket Many restaurants offer bread and most Mexican restaurants offer chips and salsa. Either immediately ask your server to take them away or if you can trust yourself to be moderate, take one piece of bread or a handful of chips, and set it on a plate for yourself. Then ask the server to take it away. 4. Adjust Your Portion Unless you’re having a fine dining experience, most restaurant portions are oversized. Accept this ahead of time and have a plan. Many couples split an appetizer or an entrée. If you’re dining alone, consider ordering two appetizers rather than a large entrée. Or, if you order a large entrée, get a to-go box and enjoy the leftovers the following day. 5. Swap and Add Considering that a balanced meal generally has a quality protein and ample veggies – shape your meals to fit the balanced meal model. If you order a sandwich that comes with chips or fries, swap them out for fruit or a salad. With a dinner entrée, swap fries for vegetables, whole grain rice, or quinoa. It’s always a good idea to go with more veggies since most Americans don’t get enough vegetables in their diet. 6. Choose Healthy Preparations Fried and sauteed veggies, meats, poultry, and fish typically have more salt and fat. Choose a preparation that’s better for your health, such as: baked broiled grilled poached roasted steamed These cooking methods generally have much less fat and sodium. 7. Elevate Your Dressings and Sauces Dressings, sauces, and condiments can add a lot of saturated fat, sugar, and sodium to a meal. Ask for your dressings and sauces on the side. A little olive oil and lemon with an occasional dip of your fork in your salad dressing can help to make a salad healthier. Choose broth-based soups over cream-based soups. If you’re having pasta, opt for a tomato-based sauce over cream-based. 8. Tea, Coffee, or Fruit for Dessert Here’s a novel idea: Skip dessert! Avoiding desserts reduces sugar and fat intake. It may be hard initially, but it’s easier than you think. Create new, healthier habits! Most fine restaurants will be happy to bring you plain, fresh berries instead. Or order a cup of tea or decaf coffee. If it’s a special occasion and you don’t have an issue with moderating your sweets, share a dessert with others. 4 Healthy Eating Tips for Travel Keep the eating out tips in mind when you travel, as well as these tips mostly centered on air travel. 1. Pack Snacks Preparing healthy snacks can pay huge dividends on travel days. Most airlines offer terrible food, if any at all. Take advantage of the fact that TSA allows you to bring non-liquid food items through security and pack healthy snacks. (They work just as well for train or car travel.) Ideal choices might be whole fruit, grass-fed jerky, healthy granola, roasted or raw (not salted) nuts, dried fruit, nut butters, low-sugar protein bars, hummus and veggie sticks, or boiled eggs. (Be aware that semi-liquid items like nut butters, hummus, and yogurt must be packed in 3.4-ounce containers (or less) and placed in a quart-size bag. You only get one bag allowed for your liquid items in your carry-on bag.) 2. Eat Before You Go Though there may be times when you can’t, always try to eat before you travel. If you’re flying, buy your meal in the airport terminal. It will be better than what the airline offers. 3. Stay Hydrated Traveling can be dehydrating. When flying, TSA will make you toss your water, so pack an empty water bottle. Or buy a water bottle after you pass through security. You can have your water bottle filled on your flight. You may also want to pack some herbal tea bags. Drink tea on your flight for hydration! 4. Go Food Shopping Once you get to your destination, fill up your hotel room refrigerator or rental kitchen with loads of healthy options (especially quick breakfast items) as soon as you arrive! It will set the tone for making healthy choices throughout your travels. It takes some effort to ensure you’re nourishing your brain and body with the right foods when dining out or traveling, but our modern lives truly do require mastering this skill for optimal health. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Best Foods Rich in Healthy Fats
Since approximately 60% of the human brain is fat, feeding your brain plenty of healthy fat is, you guessed it, a no-brainer. Healthy fats play an important structural role in your brain cell membranes as well as a vital role in how your cells function. The omega-3 essential fatty acid docosahexaenoic acid (DHA) is the most abundant omega-3 found in the brain and is important for maintaining nerve cell structure and function. Another omega-3, eicosapentaenoic acid (EPA), helps support mood and emotional balance. Though we need plenty of healthy fats in our diet, many fail to get enough. Worse, they may eat too many foods with bad fats. So, what makes a fat good or bad? Let’s take a look... Bad Fats Saturated Fats Saturated fats naturally occur in red meat and full-fat dairy products. Since these fats are typically solid at room temperature, they’re often referred to as “solid fats.” Consuming excessive foods with saturated fat can lead to an increase in the LDL cholesterol in your blood. This can lead to complications with various bodily systems including heart health. The American Heart Association recommends that only 5-6% of your daily calories should come from saturated fat. Trans Fats Trans fats are primarily found in processed foods that add hydrogen to vegetable oil. This makes the oil solid at room temperature, which allows foods to have a longer shelf life. Many restaurants use partially hydrogenated vegetable oil in their deep fryers because it can be stretched farther than some other oils. Trans fats are frequently found in such foods as: Baked goods Microwave popcorn Fried foods Stick margarine Shortening Frozen pizza Nondairy coffee creamer Trans fats can increase LDL cholesterol and decrease HDL cholesterol, which can lead to an increased risk of heart, brain, or other organ system issues. Good Fats Unsaturated Fats Unsaturated fats remain in a liquid state at room temperature. The two main types are monounsaturated and polyunsaturated fats. Monounsaturated Fats These fats are in most animal fats, including beef, chicken, and pork. It’s recommended to eat lean sources of these meats, especially red meat, to avoid higher intakes of saturated fat. They also can be found in many oils, including canola, olive, safflower, and sunflower oils. Polyunsaturated Fats These fats are found in many seeds, including flaxseeds, pumpkin seeds, sesame seeds and sunflower seeds. Polyunsaturated fats are in many nuts, too, such as pine nuts and walnuts. Omega-3 fatty acids belong to this category of fats and are found in fatty fish such as herring, salmon, and sardines. Eating these types of fats may help improve blood cholesterol levels. Now that we’ve identified some good and bad types of fats, what are some of the best foods that contain good fats? 5 of the Best Foods Rich in Healthy Fats Avocado Avocados provide a dynamic duo of healthy fat and fiber, which can help lower triglycerides. Most of an avocado’s fat is oleic acid, a monounsaturated fat also found in olive oil. In one study, half the participants who ate an avocado-rich diet showed a 22 percent reduction in triglyceride levels. The fiber and fat help to support healthy blood sugar levels too, which is helpful for sustaining energy. Eggs Eggs are one of the most nutritious foods in the world. They have incredible nutritional balance and offer a wide variety of the many nutrients you need. Egg protein contains all nine essential amino acids that the body can’t produce on its own. According to the Food Data Central database of the U.S. Department of Agriculture, a Grade A large chicken egg comes with generous amounts of protein and fat (much of which is healthy monounsaturated fat), and is low in calories and carbs. Here’s the impressive nutrition profile of eggs. Nuts If you’re worried about the fat content of nuts or that they’ll cause weight gain, don’t fret. Nuts contain healthy monounsaturated and polyunsaturated fats, rather than saturated fats found in foods like butter. Almonds and cashews are an excellent source of protein, healthy fats, and fiber that can help balance blood sugar levels. They’re also packed with magnesium, a mineral that plays a key role in converting food into energy. Walnuts have more plant omega-3 fats than other commonly consumed nuts such as peanuts and pistachios. Packed with protein and fiber, walnuts keep you full longer, so you won’t be as tempted to grab an unhealthy snack. Salmon Salmon is a fantastic source of healthy omega-3 fatty acids. Salmon is an abundant fish and is popular among fish-eaters. Getting plenty of the omega-3s in salmon can help your body make less triglycerides in the liver. One review of clinical trials found eating fish that provided more than 1 gram of omega-3s a day was associated with improved (lower) triglyceride levels. Seeds Chia seeds and flaxseeds are full of plant-based protein to keep you satiated, fiber to support gut health, and omega-3 fatty acids that are important for heart health and optimal brain function, especially as we age. They’re easy to incorporate into smoothies, yogurt, or healthy baked goods. Pumpkin seeds are delicious, especially when roasted. They’re a treasure trove of nutrition as well – loaded with vitamins, minerals, antioxidants, fiber, healthy fats, and protein. They support health in many ways including promoting healthy immune function as well as blood flow, blood pressure, and blood sugar. Embrace Healthy Fats Key takeaway: not all fats are bad. It’s recommended that you eat an abundance of good fats to support your health, such as nuts, seeds, and cold-water fish rich in omega-3s like wild salmon and sardines. Be sure to add these healthy fats to your diet. Also, try to minimize your intake of saturated fats and skip trans fats altogether. Healthy eating! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Cook and Bake With Monk Fruit + Recipe!
Do you love the sweetness of sugar but need to be mindful of your blood sugar levels or need to reduce your sugar/carb intake? Well, here’s an incredible alternative sweetener to solve your dilemma: monk fruit. What Is Monk Fruit? A member of the gourd family (which includes squashes and melons), monk fruit is indeed a fruit. It grows in southern China and northern Thailand and has been used traditionally for centuries in Eastern medicine as a remedy for colds and as a digestive aid. Some 13th century Buddhist monks were the first to cultivate the fruit, which is the reason for its name. Today, monk fruit is grown mainly to extract its juice for use as a sweetener in both liquid and powder forms. In 2010, it was approved by the FDA here in the U.S. Remarkably, monk fruit is about 150-200 times sweeter than table sugar, but it isn’t absorbed in the upper GI tract. Thus, it has no calories and doesn’t raise blood glucose levels like sugar, according to research. What’s more, unlike other non-nutritive sweeteners that can cause gas, bloating, and digestive issues, monk fruit sweeteners have no known side effects and have a much milder aftertaste, if any at all. You can use monk fruit sweetener just like you would sugar, adding it to beverages, sauces, dressings, smoothies, and cereals, and in your favorite desserts and baked goods. It’s compatible with a host of diets such as ketogenic, vegan, candida, paleo, low carb, low sugar, and non-GMO. While nothing can fully duplicate sugar, monk fruit comes mighty close. Here’s what you need to know about this impressive natural sweetener! About Monk Fruit Sweeteners In its pure form, monk fruit has an intense sweetness with a mild licorice-like aftertaste. For those reasons, you’ll rarely find a sweetener with monk fruit only. Most brands blend it with other natural sweeteners such as erythritol to balance monk fruit’s sweetness and round out its taste to more closely resemble that of sugar. Erythritol is the favored sweetener to use with monk fruit because it doesn’t cause digestive issues the way other sugar alcohols do such as xylitol or sorbitol. Both monk fruit and erythritol have anti-inflammatory properties too, whereas artificial sweeteners can be highly inflammatory and disrupt gut microflora. Baking With Monk Fruit Sweetener Bakers rejoice! Monk fruit sweeteners are stable at high temperatures, which makes them ideal for cookies, muffins, cakes, and bread. Yet, learning how to substitute monk fruit for sugar in baked goods is a trial-and-error process. Sugar has its own unique qualities that factor into the volume and texture of your baked goods. When you swap sugar for monk fruit sweetener, your recipes may turn out slightly different in taste and texture. Here are some helpful tips: Most monk fruit brands offer a standard dry granulated blend and a liquid monk fruit syrup. Additionally, some brands formulate sweeteners specifically for baking and may even offer a blend that duplicates the taste and feel of brown sugar. Give them a try. They work beautifully! Sugar can be swapped out with most basic monk fruit/erythritol granulated blends at either a 1:1 ratio or a 2:1 ratio, depending on the brand. Follow the instructions of the brand you buy. As a general rule, you can avoid a granular texture and overdoing it on the sweetness by starting moderately with the 2:1 ratio. Then you can taste it and add more sweetener, if needed, prior to baking. If you dissolve the monk fruit in the wet ingredients, it also helps to avoid crystallization. Match liquid and dry uses of sweeteners. If your recipe calls for maple syrup or honey, opt for a monk fruit syrup. If it calls for white sugar, use the basic dry monk fruit sweetener. If you like to experiment using different types of flours or blends of flours, monk fruit sweetener works exceptionally well with almond, spelt, arrowroot, tapioca, flaxseed, and spelt flours. For a really dry flour like coconut flour, make sure you include plenty of wet ingredients! Desserts Powdered monk fruit and monk fruit syrups provide even more options when it comes to desserts. Powdered monk fruit sweetener has the perfect texture for making sugar-free glazes and frostings, as well as adding visual appeal as a topping on baked goods such a ginger cookies or fudge brownies. Truly, it will be hard to tell the difference from powdered sugar! Monk fruit syrup is ideal for raw desserts, mousses, and puddings. You can even find maple-flavored monk fruit sweetener. It tastes remarkably more like conventional sugary maple syrup than real maple syrup. It’s ideal for waffles and pancakes and should please the kiddos. Beverages, Dressings, Cereals, and Sauces Look for monk fruit sweetener packets to carry with you. When you’re on the go, you can sweeten your hot drinks or iced beverages with it. Start with half a packet and add more as needed. To offer balance to salad dressings, you can include either the liquid or powder to add a note of sweetness. They work really well in marinara and other sauces, as well. Don’t forget to try them on your morning cereal. If you like making overnight oats with chia seeds and plant-based milk, monk fruit sweetener is perfect! Safe Sweetness Without the excess calories or blood sugar spikes of regular sugar, monk fruit sweetener appears to offer a measured way (pun intended) to enjoy a little bit of life’s sweetness. That said, experts suggest enjoying it moderately. Vegan Soft n’ Chewy Oatmeal Raisin Cookies INGREDIENTS 6 tablespoons ground flaxseed meal, divided 1/2 cup water 1 cup oat flour 1/2 cup almond flour 1/2 cup rolled oats 1/4 cup unsweetened shredded coconut 1/4 cup regular monk fruit sweetener (white sugar substitute) 1/4 cup golden monk fruit sweetener (a brown sugar substitute) 1/2 teaspoon baking soda 1 tablespoon ground cinnamon 1 teaspoon of allspice 1/2 cup raisins 1/4 cup chopped walnuts 1/4 cup unsweetened plant milk of your choice 1/4 cup virgin coconut oil (or avocado oil) 1 teaspoon pure vanilla extract INSTRUCTIONS Preheat the oven to 350 degrees. In a medium bowl, mix 2 tablespoons ground flaxseed with 1/2 cup water. Set aside. In a separate medium bowl, whisk together the remaining 4 tablespoons ground flaxseed meal, oat flour, almond flour, rolled oats, monk fruit sweeteners, baking soda, cinnamon, and allspice. Stir in the raisins and chopped walnuts. To the flaxseed and water mixture, add the plant-based milk, coconut oil, and vanilla extract. Whisk to combine. Combine and mix the wet ingredients to the dry ingredients. Use a cookie scoop or tablespoon to drop onto a greased baking sheet. Flatten slightly. Bake in the preheated oven for 12 minutes. Allow to cool for five minutes on the tray before transferring to a baking rack to cool completely. 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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How Sugar Affects the Brain: What You Need to Know
Don’t believe your tastebuds, sugar isn’t your friend. Refined sugar is over 99 percent pure calories, with no vitamins, minerals, fats, or proteins – just carbohydrates that can spike blood sugar. This spike is soon followed by a sugar crash, which can activate cravings for even more sugar. Harmful Effects of Sugar Eating sugary foods tends to make people hungry and tired. It also can lead to unwanted weight gain. Excessive refined sugar consumption can create mineral deficiencies, interfere with the actions of calcium and magnesium, trigger an unhealthy inflammatory response, increase erratic brain cell firing, and may even cause aggressive behavior. Additionally, sugar consumption has been associated with mood issues and attention problems. It also can increase triglycerides, lower HDL, and increase LDL cholesterol. BrainMD’s Chief Science Officer, Dr. Nicole Avena, has identified many harmful aspects of sugar in her TED-Ed lesson, “How Sugar Affects the Brain.” In the short but informative video, Dr. Avena discusses the dangers of sugar and how sugar affects your brain and gut. Key Takeaways from Dr. Avena’s “How Sugar Affects the Brain” In simple terms, sugar belongs to a class of molecules called carbohydrates (carbs). 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. When considering sugary foods, we tend to think of the usual culprits, like cake, cookies, candy, and candy bars. The alarming reality is that sugar can be found in a host of items at the grocery store. Sadly, sugar is added to a wide array of products including dried fruit, yogurt, ketchup, granola bars, and even flavored water. How Sugar Affects the Brain Hypothetical: you take a bite of cereal. The sugars in the cereal activate the sweet taste receptors at the tip of the tongue. These receptors send a signal to many areas of the brain via the brain stem. One of these brain regions, the cerebral cortex, registers different tastes, including bitter, salty, umami and, of course, sweet. The unique taste sensation activates the brain’s reward system, which is a complex network of chemical and electrical pathways across several different regions of the brain. Eating a spoonful of cereal prompts the subconscious question, “Should I do that again?” Unfortunately, overactivating the reward system can lead to a loss of control, greater cravings, and increased intolerance to sugar. Sugar and the Gut Did you know your gut has sugar receptors? These receptors don’t function like tastebuds, though. They send signals to the brain that you’re full or that your body should produce more insulin to counter the increased intake of sugar. Sugar and the Brain Central to our reward system is the neurotransmitter dopamine. Alcohol, nicotine, or illicit drugs can help send dopamine into overdrive, leading people to continuously seek the high they get from these substances. Sugar may affect our reward system in a similar manner to these substances. In fact, some animal studies have demonstrated the drug-like effects of added sugars. If someone eats too much sugar, the dopamine level doesn’t level out; eating too much sugar will continue to feel rewarding. This may explain how many people get hooked on sugary foods. Bottom line: overconsumption of sugar can have addictive effects on the brain. So, now that we’ve seen how sugar affects the brain and body, let’s look at some practical ways you can curb sugar consumption. 3 of the Best Ways to Reduce Your Sugar Intake 1. Avoid Hidden Sugars Even if you aren’t adding sugar to the foods and beverages you enjoy, you still may be consuming sugars without even realizing it. Many so-called health foods contain added sugars. Always read food labels to identify these hidden sugars. Here are 10 “health” foods that may contain hidden sugars: Pre-made protein smoothies Flavored bottled water Instant oatmeal Milk alternatives Nut butters Gummy vitamins Bottled green tea Salad dressing Flavored Greek yogurt Protein powder 2. Balance Your Blood Sugar Low blood sugar levels are associated with overall lower brain activity, including lower activity in the prefrontal cortex (PFC), the brain’s brake system. Low brain activity in the PFC can translate to more cravings and bad decisions. Research in the journal Personality and Social Psychology Review shows that self-control failures are more likely to occur when blood sugar levels are low. Drinking alcohol and eating sugary snacks, sweetened beverages, and other high-glycemic foods (rice, pasta, cereal) can cause blood sugar levels to drop. Stabilizing blood sugar levels throughout the day can help improve self-control and overall feelings of wellness. These simple tips can help you keep your blood sugar balanced: Eat protein and healthy fats at every meal. Have smaller meals throughout the day. This helps eliminate the blood sugar rollercoaster ride that can impact your emotions and increase cravings. Replace simple sugars and refined carbs with healthier options. For example, swapping candy for a square of sugar-free dark chocolate can help you kick a sugar habit. 3. Try Sweetener Alternatives If you want to avoid sugar and artificial sweeteners, there are better, healthier options to consider. To add a little sweetness to your coffee or tea, reach for natural, lower-calorie sweeteners like monk fruit powder, erythritol, or unprocessed stevia. In their raw and natural state, these are much healthier choices than their refined counterparts and include vitamins, minerals, antioxidants, and fiber. Note: stevia should be used in limited amounts as it can keep the tastebuds hooked on the “sweet” taste of foods. Curb Your Sweet Tooth Consuming large amounts of sugar can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. If you’ve been struggling to curb your sweet tooth, these three tips may help you outsmart your sugar cravings. Now’s the perfect time to say, “So long, sugar!” For a deeper dive into the dangers of sugar, be sure to purchase Dr. Avena’s new book, “Why Diets Fail.” 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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These Are Some of the Best Ways to Prevent Bloating
No one likes the uncomfortable, bloated feeling of trapped gas, pressure, and/or fullness after eating. Yet, research indicates that 15-30 % of the U.S. population experiences these unpleasant bloating symptoms. But you don’t have to! If you often find yourself full or bloated after a meal, here are several tips you can try to help prevent bloating. 8 Ways to Reduce or Prevent Bloating After Eating 1. Skip Intolerant/Allergic Foods Nearly 20% of the general population experiences some form of food intolerance or allergy, which may cause occasional bloating. When you’re intolerant or allergic to a specific food, it can cause gas to become trapped inside the gastrointestinal tract (GI), which can lead to bloating. Try to identify your problem foods through the process of elimination. Avoiding the bad foods may help reduce bloating. Milk products, wheat, and gluten are among the most common foods that cause reactions. 2. Watch Your Fiber Getting plenty of fiber in your diet is a basic tenet of good health. However, certain high-fiber vegetables, fruits, and legumes can really put the “b” in bloating. That’s because they aren’t fully absorbed in the small intestine and make their way down to the large intestine where they’re broken down by bacteria in your gut, which causes gas and, you guessed it, bloating. Experts recommend skipping high-fiber foods known to be gassy if you wish to avoid bloating. Here are some of the most common: Fruits – apples, oranges, pears, and stone fruits Grains – whole oats Legumes – beans and lentils Vegetables – broccoli, Brussels sprouts, kale, and cauliflower (Note: these foods are so nutritious, you might want to consume them anyway and use some of the other recommendations to prevent bloating listed below.) Instead of those foods, choose less gassy options such as: Fruits – berries, cherries, grapes, and cantaloupe Grains – rice and quinoa Vegetables – bell peppers, fennel, spinach, cucumbers, lettuce, yams, and zucchini 3. Sugar Alcohols Sugar alcohols such as xylitol, sorbitol, and mannitol are notorious for causing digestive issues. They reach the large intestine unchanged where the gut bacteria feed on them and cause bloating. They’re commonly found in sugar-free baked goods and chewing gums. Instead, you can try erythritol, which is a little easier on digestive system. Or try stevia, another healthy alternative to sugar and sugar alcohols. 4. High-Fat Foods Healthy fats are essential to wellness, and dietary guidelines suggest that 20-35% of your daily intake should be comprised of them. Balanced meals with some sources of good fats can create a sense of fullness, slow down the digestion of carbohydrates, and add flavor to food. However, the slower processing of fats can cause issues. In some people, foods that contain high amounts of fat can create a delay in the stomach’s emptying process. One study examining the diets of people who have stomach emptying problems found that high-fat meals exacerbated bloating. Of course, this applies to the less-healthy fats found in chips, pastries, and fried foods since saturated vegetable oils and trans fats can negatively affect digestion. But it also can happen with healthy fats such as nuts, seeds, and avocados. It’s recommended that you closely monitor how your body responds to healthy fats, perhaps by keeping consumption moderate, and avoiding the less healthy options altogether. 5. Avoid Swallowing Air Believe it or not, certain activities can make you swallow air. This air can build up in the GI tract and cause bloating in some people. For example, drinking carbonated sodas can allow carbon dioxide to get into your digestive system and cause bloating. Other common air-swallowing activities may include chewing gum, talking while eating, eating too fast, drinking with a straw, smoking, and breathing through your mouth. Avoid them to minimize bloating. 6. Try Digestive Enzymes and Probiotics Digestive enzymes can help break down food, improve nutrient absorption, and support healthy digestion, which can help reduce bloating. According to Johns Hopkins Health, alpha-galactosidase is particularly useful in breaking down a non-absorbable fiber called galactooligosaccharides (GOS), which is found in beans, root vegetables, and some dairy products. While GOS is known to be a healthy fiber, it can cause gas and bloating in some individuals. Other digestive enzymes may include amylase, lipase, and protease, which help break down carbohydrates, fats, and proteins. Probiotic supplements can be helpful too. They help to support healthy bacterial populations in your gut. Balanced microflora in your gut can help decrease bloating. 7. Drink Herbal Teas Ginger and other herbs (peppermint, spearmint, lemon balm, etc.) have been used to soothe digestive issues for hundreds of years. Some research indicates that ginger may help speed up stomach emptying, relieve digestive upset, and reduce intestinal cramping, bloating, and gas. Peppermint oil has been shown to help with digestion and bloating. Enjoy a cup of ginger, lemon, or mint tea after a meal to help reduce bloating. 8. Take a Post-Meal Walk Light exercise, such as an easy walk after a meal, can do wonders for digestion and help reduce bloating. In fact, research shows that light physical exercise can help reduce gas from the GI tract and relieve bloating. Also, a walk can help boost your mood! These tips may help prevent bloating. However, if you find that you’re consistently experiencing bloating and/or discomfort after eating, it could be a sign of a more serious digestive or medical issue. In such cases, be sure to consult with your medical doctor. 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 Top Food Additives to Avoid
You may be surprised to learn most processed foods are loaded with food additives and preservatives. Food additives help extend shelf life, enhance flavor, and improve the appearance and/or texture of food. Preservatives serve as antimicrobial agents, protecting against the growth of molds and bacteria. Even though the FDA has approved 3,000 different food additives generally recognized as safe (GRAS), there are documented harmful effects of food additives and preservatives. As a consumer, it’s up to you to educate yourself about food additives and examine ingredient lists for the ones that may cause trouble. So, which food additives are most concerning? Good question! Though the list is quite extensive, here are several of the most common food additives that you should avoid… 5 Harmful Food Additives and Preservatives to Avoid 1. Monosodium Glutamate (MSG) One of the best-known additives, monosodium glutamate (MSG) is a manufactured, low-cost flavor enhancer that’s in many foods including: broths, seasonings, salad dressings, packaged foods, canned and instant soups, instant noodles, fast foods, processed meats, and snacks. It also goes by these names: maltodextrin, sodium caseinate, autolyzed yeast, autolyzed vegetable protein, hydrolyzed vegetable protein, yeast extract, and even citric acid. Here’s why it’s a concerning additive. Consuming a generous amount, especially on an empty stomach, has been associated with a host of symptoms, referred to as “MSG symptom complex.” A double-blind, placebo-controlled, randomized study found that some participants were MSG sensitive. They noted several unpleasant reactions such as numbness, tingling, headache, muscle tightness, general weakness, and flushing. These are hallmark reactions of MSG symptom complex. Here are several other symptoms that may indicate this condition: Burning sensation in the face and neck Profuse sweating Nausea Chest pain, heart palpitations Although more research is needed, some studies hint that MSG is associated with weight gain, metabolic issues, neurotoxic effects, and detrimental effects on the reproductive organs. MSG is also a type of excitatory neurotoxin (excitotoxin), which can affect neuron firing and neuronal death. Excitotoxin effects are associated with temper outbursts, low mood, feelings of panic, distractibility, and confusion. 2. Sodium Nitrite You might want to think twice about a charcuterie board. Cured meats, such as salami, ham, pepperoni (as well as bacon, sausages, and hot dogs), may be preserved with sodium nitrite. Sodium nitrite blocks the growth of botulism-causing bacteria and prevents spoilage. It also gives cured meats their distinct color and flavor. The problem with nitrites in cured meats is that they can be unstable and can react with naturally occurring components of protein to form nitrosamines, which are known carcinogens. Nitrosamines can form in the meat or in the digestive tract after you consume it. But that’s not all. Some research indicates that sodium nitrite may negatively impact thyroid function, blood vessels, blood sugar, and heart health. 3. Artificial Sweeteners Artificial sweeteners such as acesulfame potassium (Ace K), aspartame, saccharin, and sucralose may provide sweetness without calories, but they come at a price! Research suggests that artificial sweeteners may be associated with an increased risk of heart health issues, blood sugar instability, and may cause harmful changes in the gut microbiome. Ironically, one study found that consuming diet soda containing sucralose and Ace K may lead to the creation of more fat cells. Another study indicated that long-term saccharin consumption may increase the risk of weight, blood sugar, and liver health issues. Artificial sweeteners may cause feelings of anxiousness, disrupt normal nervous system function, and adversely impact the microbiome. If you must have a low-cal sweetener, consider trying stevia, which is a much safer option! 4. Butylated hydroxyanisole (BHA) BHA is a commonly used chemical food additive that slows the rate of autoxidation in food, which prevents changes in color, smell, and taste. It’s frequently added to butter, lard, meats, cereals, baked goods, sweets, beer, vegetable oils, potato chips, snack foods, nuts and nut products, and dehydrated potatoes. The National Toxicology Program recognizes BHA as “reasonably anticipated to be a human carcinogen.” Consistent evidence indicates that BHA causes growths in animals, but it isn’t clear yet if these findings apply to humans. The European Union classifies BHA as an endocrine disruptor, as evidenced in animal studies, yet more research is needed for this to be conclusive. 5. Artificial Colors The food industry dumps 15 million pounds of artificial dyes into our food every year! Sadly, foods that require artificial colors for visual appeal are almost always low-quality foods with little nutritional value, such as cereals, pop tarts, soft drinks, baked goods, and ice cream. While nine synthetic colors are generally recognized as safe by the FDA, research indicates otherwise. A UCLA study found that “all of the nine currently US-approved dyes raise health concerns of varying degrees,” citing several artificial colors as carcinogenic or contaminated with carcinogens (Red 3, Red 40, Yellow 5, and Yellow 6). It also noted that at least four colors (Blue 1, Red 40, Yellow 5, and Yellow 6) cause hypersensitivity reactions. A number of studies in reputable medical journals indicate that some children with ADD/ADHD may be adversely affected by artificial food dyes. Mixtures of these artificial colors and sodium benzoate (a preservative) may be associated with hyperactivity and attention issues in children according to some research, but other studies indicate it isn’t. More research is needed. Keep Looking Especially if you have issues with digestion or general food sensitivities, be sure to check ingredient labels to avoid problematic food additives. 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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Good vs. Bad Carbs: How to Create a Balanced Diet with Healthy Carbs!
When it comes to healthy eating, carbohydrates (carbs) have been deemed good, bad, and everything in between. Many weight management programs demonize carbs as the main culprit in weight gain. But is there more nuance to the matter? In this article, we’ll separate truth from fiction about what carbs are, why we need to eat them, and how to incorporate them into our diet in a way that promotes health. We’ll also look at the importance of carbohydrates as part of a healthy diet and list some meal ideas for getting started eating carbs the nutritious way. What Are Carbohydrates? Carbohydrates are one of four major types of nutrients that our body needs to function. They break down into glucose, the body’s primary energy source, and are necessary for the proper function of every part of the body. Carbs are found in: Fruits Grains Milk and milk products Starchy vegetables like corn and potatoes Beans and legumes Beverages like soda, juice, and alcohol Not all carbs are created equal. Some sources are nutritious, while others are empty calories. Good vs. Bad Carbs It isn’t helpful to think of carbs as strictly “good” or “bad.” Carbs are necessary for health, but there are some forms of carbs that are more nutrient-dense than others. These are split into two groups: simple carbs and complex carbs. Simple Carbs Simple carbs break down easily and quickly in the body. Foods made primarily of simple carbs may have added sugars or be overly processed. This means some naturally occurring nutrients (like fiber) are stripped away. Fast digestion also means they enter the bloodstream quickly. This can cause a rapid spike in blood sugar compared to complex carbs, especially when eaten without protein or fats. For example, a can of soda provides your body with carbohydrates but doesn’t hold any nutritional value because it’s missing vitamins, minerals, fiber, or other nutrients. Other examples of simple carbs include: Cake, cookies, pies, donuts Sugar-sweetened beverages and energy drinks White rice There’s a time and a place for enjoying foods that hold little nutritional value such as celebrations, holidays, and special occasions. The key is to focus on moderation and not obsess over whether or not every food choice you make is good or bad. Instead, to promote a healthy relationship with food, plan on making the majority of your diet nutrient-dense foods from fruits, vegetables, whole grains, and lean proteins. Complex Carbs Complex carbs take longer to digest. They don’t cause as dramatic a spike in blood sugar levels. Whole grains are a good example. They contain all parts of the grain, including the bran and germ which have B-vitamins, iron, and fiber. In comparison, refined grains have had the bran and germ removed. Whole grains include foods like: 100% whole grain bread and cereal Brown rice 100% whole grain pasta So, what makes a carb healthy for you? Whether simple or complex, if a carb has vitamins, minerals, and/or other nutrients necessary for health it can be healthy, as long as you enjoy it in the proper proportions. Here are a few examples: Fruits such as berries contain simple carbs and are high in antioxidants, which are necessary for protecting the body from environmental damage caused by pollution and UV rays. Eating healthy portions of fruit (the USDA recommends 2 cups per day for adults) is a healthy choice, carbs included. Milk contains naturally occurring sugars that are considered simple carbs. Milk also is a good source of protein and calcium. The USDA recommends 3 servings per day for adults. White rice is a staple food in many cultures. Rather than giving up important cultural foods, aim to create balance on your plate by having a smaller portion of white rice alongside plenty of protein. The general portion recommendations are 3 oz of protein and ⅓ cup of rice. The protein will help the carbs digest more slowly, releasing sugar into your bloodstream at a more favorable rate for your body. The takeaway: focus on eating complex carbs. These don’t increase blood sugar as quickly and typically have more nutrients. Keep in mind that although some foods contain simple sugars, they can promote health if they have other important nutrients, especially when eaten as part of a balanced meal. Should You Limit Carbs? Most people don’t need to limit carbohydrates or go on a low-carb diet. The USDA recommends healthy adults get 45-65% of total daily calories from carbs. However, you may choose to limit carbs for weight loss or other reasons, and it’s best to consult your doctor or a registered dietitian who can help you do so safely. Enjoy carbohydrates that hold little nutritional value in moderation. You should include a healthy portion of nutrient-dense carbohydrate foods in your diet at each meal and with any snacks you eat. Be sure to balance carbohydrates with small portions of healthy fats, a good helping of protein, and plenty of water, too. Creating a balanced plate is all about incorporating all four macronutrients in a balanced way. How to Create a Balanced Diet with Healthy Carbs Here are some ideas for making balanced meals with carbs: Breakfast: A cup of oatmeal with a handful of blueberries A glass of milk Two scrambled eggs cooked in olive oil with avocado slices Milk and eggs have protein, avocado and olive oil are healthy fats, oatmeal and blueberries have carbs but also contain vitamins, minerals, and fiber. Lunch: 100% whole wheat bread sandwich with a thin layer of pesto, avocado, 2-3 slices of lean turkey meat, tomato, provolone cheese A handful of strawberries Two handfuls of baby carrots Water with lemon The bread and strawberries are the carbs here. Whole wheat bread is high in fiber and B vitamins. Some brands even have a little protein. Avocado has healthy fats and fiber. Turkey and cheese offer protein, while carrots give more fiber. Dinner: Chicken breast Brown rice or quinoa Spring mix (or other dark leafy green/mix) salad with vinaigrette or homemade dressing The chicken provides protein, brown rice is a whole grain, and spring mix offers fiber and plenty of vitamins and minerals. The possibilities are vast with salads, so get creative. Final Thoughts Carbohydrates are necessary for health and well-being. There are simple and complex carbs, and while both can be part of a balanced diet, complex carbs are more nutritious overall. Enjoying treats with simple carbs in moderation is best. Rather than thinking of certain foods as “good” or “bad,” focus on creating a balanced plate that includes carbs, protein, and healthy fats at each meal. If you choose to go on a low-carb diet, be sure to consult with your healthcare provider or a registered dietitian first for guidance and support. 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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5 of the Best Ways to Retrain Your Taste Buds
Many are aware that the food industry works overtime to make unhealthy products irresistible to consumers. Marketing or Brainwashing? Consider the slogans on food packaging and TV/internet ads: “I’m lovin’ it” “They’re gr-r-reat!” “Finger lickin’ good!” “They’re magically delicious!” “The Breakfast of Champions” “Betcha can’t eat just one!” Many food companies have intentionally designed these catchy jingles and phrases to target the pleasure centers in your brain. In a very real sense, many people are being brainwashed by these slick marketing campaigns. Discovery of the “Bliss Point” Research on what produces cravings has been conducted for decades now. In 1970, mathematician Howard Moskowitz discovered the perfect combination of sugar, salt, and fat that would enhance the brain’s pleasure experience. He called it the “bliss point.” Triggering the bliss point can increase sensory experiences, such as taste, and can activate areas of the brain that are associated with motivation and pleasure. These are the same areas that are influenced by addictive drugs such as cocaine, nicotine, and morphine. Knowing all of this, the sad truth is some companies design foods to hook your brain in a similar way that drugs do. Hijacking Your Taste Buds It isn’t an overstatement that the food industry has hijacked the taste buds of many in our society. There are several ways to provoke cravings, which can contribute to addictive responses to foods. Here are a few: Aroma – Humans have five major taste sensations: sweet, sour, bitter, salty, or savory. Though many foods target our taste buds, flavors also can be enhanced by our sense of smell. Smells can trigger cravings, like movie theater popcorn. “Crunchiness” – Four pounds per square inch is the ideal breaking point to produce crunchy pleasure. “Meltiness” – Foods that quickly melt in your mouth can trick the brain into thinking there are fewer calories, which may encourage you to eat more of these foods. Satiety – Satiety occurs when a person feels full while eating a meal. Some foods, particularly those with lots of added sugar, can override these satiety signals and fool your brain into thinking you aren’t full when you are. Sugar – Sugar has been found to be an addictive substance that prompts bingeing, reward-seeking, and craving. Unfortunately, even many “healthy” foods are filled with hidden sugars that can fuel cravings and mood issues. Texture – Some major store brands and fast-food restaurants alter the texture of the foods to make them taste more palatable, and as a result, they can end up containing less fiber than desired. Unfortunately, a lack of fiber in the diet may contribute to stomach problems, abdominal pain and discomfort, or poor gut health. Is It Your Fault? You may feel like a lack of self-control or portion control is your fault. But how can you have self-control when food companies have been using sophisticated neuroscience to plot against your diet, and your brain, for decades? Since food can play such a huge role in your physical and mental well-being, it’s vital that you do everything you can to support your diet and brain health. Here's how to retrain your taste buds by controlling the food you put in your body… 5 of the Best Ways to Retrain Your Taste Buds 1. Set the Tone The first meal of the day is crucial in setting the tone for what you’ll eat the rest of the day. Avoid sugar – in bread, jams, and orange juice – which can give you a quick energy boost followed by an energy crash. Eating protein (eggs, lean meats) with your morning meal can help stabilize your blood sugar. Also, adding green veggies and some low-glycemic fruit (berries and apples) to a protein smoothie is a healthy way to start your day. 2. Boost Your Produce It’s recommended that you eat fruits and vegetables from the full spectrum of colors and flavors, such as blueberries, pomegranates, squash, and bell peppers. Eating these foods can provide power-packed flavonoids, antioxidants, and an array of nutrients, vitamins, and minerals that are necessary for good health. It’s recommended to eat up to eight servings of fruits and veggies a day. Although sugar from fruit is considered healthy (as opposed to added sugars in cereals and baked goods), make sure you’re getting a good balance of fruits and vegetables; a two-to-one ratio of vegetables to fruits is recommended. 3. High-quality Protein It’s recommended that you eat some high-quality protein with every meal and snack (at least every 4 to 5 hours). Protein helps to balance blood sugar levels and can help decrease cravings. You’ll likely feel fuller longer and burn more calories when eating a protein-rich meal or snack than you will eating high-carb, sugar-filled foods. Nuts, seeds, and legumes are good sources of protein. Many meats, including wild-caught fish and free-range poultry, are rich in protein and amino acids. Be sure to shop for animal protein that’s free of hormones and antibiotics. 4. Get More Fiber Fiber should be taken along with protein to ensure a balanced, nutritious meal. Getting sufficient fiber in your diet can help support healthy digestion, heart health, bowel regularity, stable blood sugar levels, and weight loss. Fiber absorbs water and creates bulk, which can increase the time it takes for food to move out of the digestive system. The longer food stays in your system, 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 right into the bloodstream. 5. Healthy Swaps A great way to retrain your taste buds is to replace simple sugars and refined carbs with healthier options. For example, swapping candy for a square of sugar-free dark chocolate can help you kick a sugar habit. Rather than a candy bar or energy drink, enhance your energy with a healthy snack like two slices of lean deli turkey and a dozen grapes. This well-balanced snack is high in protein and fiber and should tide you over until your next meal. Reimagine Your Diet Improving your diet will help you get the proper nutrients your body needs. One of the best ways to retrain your taste buds is to replace fatty foods and sugary snacks with nutritious foods, including high-quality protein, healthy fats, and fortifying fiber. Try the above tips and feel free to share them with your friends and family. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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5 of the Best Ways to Improve Your Diet and Brain Health
“You are what you eat!” Though it’s become trite from overuse, this common expression may be more accurate than you realize. Medicine or Poison? Food is medicine or it’s poison. The foods you eat each day can play a vital role in your overall health. Not only can making healthier choices in your diet help control your waistline, it also can help lift your mood and provide a long-lasting boost in energy and focus. Your brain requires specific vitamins and high-quality nutrients to use as fuel throughout the day. The foods you eat can greatly affect mood, energy, and your brain’s overall performance. Unfortunately, in our fast-paced world, there’s an overabundance of foods that are harmful to your health. SAD Diet The standard American diet (SAD), or Western pattern diet (WPD), is typically filled with pro-inflammatory and allergenic foods, many of which are laced with artificial ingredients and chemicals. The SAD diet is largely composed of unhealthy foods that Dr. Daniel Amen refers to as weapons of mass destruction. These foods are: Highly processed – essential nutrients lost Pro-inflammatory – are injurious to muscles, joints, and organs Artificially colored and sweetened – can tax the liver and other organs High glycemic index – overworks the body’s sugar processing system Low in fiber – robs probiotics of the food they need Laden with hormones – can adversely affect the body’s delicate hormone balance Pesticide sprayed – toxic to humans Tainted with antibiotics – harmful to probiotics This diet typically is high in sodium, refined sugars, omega-6 fatty acids, trans fats, and excess calories. It’s also low in the vitally important long-chain omega-3 fatty acids, EPA and DHA. People who maintain a diet loaded with simple carbohydrates (such as bread, pasta, potatoes, rice, fruit juices, and sugar) have an increased risk for problems with their digestive system, liver, pancreas, heart, circulation, and overall brain health. So, is there a link between diet and brain health? Let’s look at what some researchers have discovered. Food and Behaviors Ongoing research suggests that food may affect our hormones and brain chemistry. Diet may be implicated in the rising incidences of mental health problems and violence in our society. For instance, in one study out of Iran, junk food was found to be associated with aggression, mood issues, sleep problems, and low self-esteem in kids. The hopeful news is that eating a healthy diet may improve these negative behaviors and outcomes. One double-blind, randomized controlled trial found a 35% reduction in violent offenses in criminals who took omega-3 and vitamin/mineral supplements. Since food can play such a huge role in your physical and mental well-being, it’s vital that you do everything you can to support your diet and brain health. Here are five practical diet tips that can help improve your health… 5 of the Best Natural Ways to Improve Your Diet and Brain Health 1. Brain-smart Calories Calories matter. If you eat more calories than you burn, you’ll probably end up gaining weight. But here’s another important principle; the quality of your calories matters more than the quantity. For close to the same calorie total, you can get a large soda and slice of pizza or a piece of wild salmon, Swiss chard, sweet potato, and piece of dark chocolate. The first option promotes potential health challenges, while the second option promotes good health. 2. Eat from the Rainbow Colorful plant foods have tremendous health benefits. They provide an enormous array of nutrients, vitamins, and minerals that are necessary for good health. It’s recommended that you eat natural foods from the full spectrum of colors and flavors, such as blueberries, pomegranates, yellow squash, and red bell peppers. Eating these foods can provide power-packed flavonoids, elevate antioxidant levels in your body, and help your overall brain and body health. Eating colorful produce also can help improve your mood. One study found a correlation between the number of fruits and vegetables a person eats and their level of happiness and life-satisfaction. Eating up to eight servings a day of fruits and vegetables can help to improve your outlook and well-being. Be sure to adhere to the two-to-one ratio of vegetables to fruits to limit your added sugar intake. 3. Don’t Drink Your Calories Drinking water can help you lose weight by acting as an effective appetite suppressant so you’ll feel fuller and eat less. Water consumption can help prevent fluid retention; your body won’t try to retain water if it’s getting enough. Drinking a glass of water 30 minutes before a meal may help you eat less and still feel satiated. Try to limit consumption of anything that dehydrates you, including caffeine, alcohol, and other diuretics. Replace sodas, fruit juices, and other sugary drinks with water. Since drinking water can help you remain well hydrated and can aid in weight loss, it’s recommended that you don’t drink your calories. 4. High-quality Protein It’s recommended that you eat some high-quality protein with every meal and snack (at least every 4 to 5 hours). Protein helps to balance blood sugar levels and can help to decrease cravings. You’ll most likely feel fuller longer and burn more calories when eating a protein-rich meal or snack than you will eating high-carb, sugar-filled foods. Nuts, seeds, and legumes are good sources of protein. Many meats, including wild-caught fish and free-range poultry, are rich in protein and amino acids. Be sure to shop for animal protein that’s free of hormones and antibiotics. 5. Choose Organic Fast food, sugar, simple carbohydrates, dairy products, trans fats, excess omega-6 fatty acids and foods that are processed, engineered, or refined can promote illness and an unhealthy lifestyle. Try to reduce and eventually eliminate food additives and artificial preservatives, dyes, and sweeteners from you diet. Whenever possible, eat organically grown or raised foods, since pesticides used in commercial farming can accumulate in your brain and body. Consult the Environmental Working Group’s annual produce report, which lists fruits and vegetables with the highest and lowest levels of pesticide residues. Also, when you can, choose hormone-free, antibiotic-free meat from animals that are free-range and grass fed. Love Brain-Healthy Foods Why should you be serious about the quality of the nutrients you put in your body and the bodies of those you care about? Because you love your friends, your family, and yourself. Though we typically don’t think of it this way, making healthy food choices is an act of love. It’s a vital way to maintain or improve your physical and mental wellness. As we’ve seen, there seems to be a strong correlation between your diet and brain health. Eating high-quality, organic foods may help support your mood, memory, and cognition over the long haul. Make the decision today to only love foods that love you back. 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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7 Unexpected Health Benefits of Green Tea
Over the past decade, the popularity of green tea has exploded. Experts say that its touted health benefits are driving consumer demand. You can now find green tea on the menu at most restaurants and cafes, in nearly all grocery stores, as a supplement, and in beauty products. Is health-nut-driven enthusiasm for green tea all hype, or does it have real health benefits? The combination of animal and human studies on green tea published so far indicate remarkable health benefits. In fact, due to its many bioactive compounds, you may want to swap out your coffee for green tea! About Green Tea Derived from the Camellia sinensis plant, unlike black and oolong teas, which are oxidized to varying degrees, green tea is only minimally oxidized. It’s processed using traditional methods (sun-drying, basket-firing, or pan-firing) or modern methods (oven-drying, tumbling, or steaming). The result is a rich and unique profile of polyphenols with powerful antioxidant and anti-inflammatory activity that’s largely responsible for its myriad health benefits, according to research. Chief among these polyphenolic compounds is a catechin called epigallocatechin-3-gallate (EGCG). An amino acid called theanine (or l-theanine) and small amount of caffeine also contribute to some of green tea’s brain and body benefits. Here are some of the most-studied health benefits of green tea… 7 Unexpected Health Benefits of Green Tea 1. Heart Health The cardiovascular benefits of green tea consumption are widely recognized. One study followed more than 40,000 participants aged 40-79 for 11 years. It found that those who drank at least five cups of green tea per day had a lower risk of mortality due to heart health issues. Additional studies indicate that the polyphenols in green tea may support health blood pressure levels, as well as help to improve vascular health and better blood flow. A study looking at supplementation with green tea’s EGCG showed that it may support healthy total and LDL cholesterol levels too. 2. Antioxidant Protection The polyphenols found in green tea have substantial free radical scavenging activity and may protect cells from DNA damage caused by reactive oxygen species. Of course, this can help stave off several health issues that result from damaged cells. The antioxidant action can help protect the skin from damaging exposure to the sun. Currently, there’s a clinical trial underway examining how green tea can protect prostate health. Epidemiological studies indicate that green tea consumption is associated with breast health protection too. 3. Relaxation and Cognition A nice cup of green tea is a great way to relieve stress and boost your brain function. Green tea’s l-theanine works by way of nerve cell receptors for GABA, glutamate, and other neurotransmitters, and has calming effects. It helps to increase dopamine and the production of alpha waves in the brain, which create a pleasant, relaxed state. In clinical research, l-theanine has been found to help boost attention, mood, cognition, and even quality of sleep. However, it doesn’t diminish alertness. Green tea’s caffeine works well with l-theanine to enhance brain function, including mood, vigilance, reaction time, and memory. Some people have a more even, focused energy that allows for better productivity when they drink green tea, compared with coffee, which has about three times the amount of caffeine. 4. Supports Healthy Blood Sugar Those who drink green tea may have more stable blood sugar levels. A randomized controlled trial found a correlation between green tea consumption and decreased fasting glucose and fasting insulin levels. Additionally, a 2017 review of dietary polyphenol studies associated green tea (as part of the Mediterranean-type of diet), with a reduced risk of blood sugar health issues. 5. Protects Memory Green tea may help to keep your memory sharp as you age. One small study suggests that green tea can enhance a person’s working memory and other cognitive functions. The double-blind study found that green tea may be helpful in addressing cognitive impairments associated with neurodegenerative memory issues. A meta-analysis of 26 observational studies suggested that daily tea drinking is associated with a decreased risk of cognitive decline in the elderly. 6. Improves Breath A published review of two articles found that green tea can reduce volatile sulfur compound-producing bacteria. In particular, EGCG had inhibitory effects on the growth or adhesion of several common oral bacteria. The review states, “Green tea can reduce halitosis through rinsing and antimicrobial effect.” 7. Healthy Weight Green tea holds promise in supporting healthy weight. As mentioned, green tea has a mild amount of caffeine, but it still contains enough to have an effect. Caffeine has been found to aid fat burning and improve exercise performance in numerous studies. What’s more, it works synergistically with EGCG, which also has metabolism-boosting effects. However, the studies used concentrated amounts of EGCG, more than what you’d consume from drinking tea. More research is needed. Take Time Out for Tea Probably the best immediate health benefit from drinking green tea comes from simply taking a tea break. Enjoy! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Green Tea Tips for Maximum Benefit Let boiling water cool for a moment before steeping as boiling water can destroy EGCG content. Add some lemon! Vitamin C makes the tea’s catechins easier to absorb. (Conversely, dairy makes it harder to absorb them.) Quality matters. A high-quality green tea usually has more nutrients. [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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