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Healthy Alternatives to the Thanksgiving Menu (Recipes Included!)
One of the main reasons we celebrate Thanksgiving is to express gratitude for the good things in our lives. Unfortunately, for millions of Americans, the focus on appreciation takes a back seat to gorging on high-calorie, sugar-laden foods. For many people, the Thanksgiving feast marks the beginning of a diet let up that can continue throughout the entire holiday season. Dangers of Holiday Bingeing A study by the Calorie Control Council concluded that the average American consumes as much as 4,500 calories and 229 grams of fat on Thanksgiving Day.¹ As reported by USA Today, that’s equivalent to 7 Burger King Whoppers or 15 Dairy Queen hot fudge sundaes. Why does it matter? All these calories at once can overwhelm the digestive system and flood the body with unhealthy levels of carbs and fats. Plus, according to the National Institutes of Health,² the vast majority of people will never lose the weight they gain during the winter holidays. The bad news: for people who are already overweight, their average weight gain per Thanksgiving meal can be 5 pounds or more, and many of these folks won’t lose their extra holiday weight either. The worse news: these pounds can add up year after year, making holiday weight gain an important risk factor for many serious health concerns. So, when it comes to holiday eating, is there any good news? Yes! With a little planning, you can avoid eating too much, and too many of the wrong foods, by adopting a healthy Thanksgiving menu. Let’s take a look at the typical Thanksgiving Day meal and see how we can make it healthier without losing the delicious flavors… Here's How to "Healthify" Your Thanksgiving Menu Main Dish Traditionally, the main dish at a Thanksgiving Day feast is the turkey. This has changed over the years to include a broad array of meats including ham, duck, goose, and prime rib. Depending on where you live in the country, you might enjoy local game or seafood on Thanksgiving, such as quail, venison or Dungeness crab. When it comes to turkey, there are many healthy and unhealthy ways to prepare the bird. It goes without saying that you shouldn’t deep-fat fry your turkey. For a healthy, exceptionally moist turkey, check out this recipe for Tana’s Marinated Turkey. Core Essentials Although there are a host of side dishes that can show up at a Thanksgiving Day feast, the two you’ll commonly find accompanying the main dish are stuffing and mashed potatoes/gravy. Stuffing If there’s one Thanksgiving dish that’s been customized more than any other, it’s stuffing. Seemingly, there are a million ways to make stuffing – with bread/croutons, sausage, nuts, fruits, potatoes, chorizo, bacon, crab, and the list goes on and on. Here are just two ideas for how to prepare healthy stuffing: 1. To a quinoa/squash base, add chopped kale and diced apples (if preferred) and a pinch or two of rosemary. 2. To the same base, add mushrooms and chestnuts. Mashed Potatoes Unlike stuffing, preparing mashed potatoes is pretty straightforward. By now, many healthy alternatives to mashed potatoes have circulated cyberspace. Here are just a few you might consider for your Thanksgiving meal. Instead of starchy potatoes, use mashed cauliflower instead. If you’re looking to diversify the color palette of your menu, mash up sweet potatoes. Or, instead of mashing sweet potatoes, try roasting them. Sumptuous Sides Here’s where you can really build a healthy Thanksgiving menu. Depending on traditions, regional influences or cultural preferences, the banquet table can be filled with a wide array of side options. Here are just a few: Green Bean Casserole A staple at many holiday gatherings, green bean casserole typically consists of canned green beans, cream of mushroom soup and French-fried onions. Occasionally, the recipe will be slightly altered to include sliced jalapeno peppers or cheddar cheese on top. Here are a couple of healthy options for this popular casserole: skip the fattening soup and greasy onions and cook some fresh green beans with roasted garlic or onions. Or, try lemon and garlic roasted asparagus instead. Brussels Sprouts Though not the most universally appreciated Thanksgiving menu item, Brussels sprouts, along with other cruciferous vegetables, are extremely beneficial for you. Here’s a recipe that will turn your Brussels sprouts into Brussels shouts! Cranberry Sauce Due to their tart taste, cranberries are seldom eaten raw. This has invited many unhealthy presentations of the tiny red berries, which have become a delicacy during the holidays. Aside from being processed, canned cranberry sauce or jelly is typically loaded with sugar. A better option is to steam fresh cranberries and mash them. Or, for a low glycemic variation on traditional cranberry sauce, use monk fruit. Roasted Vegetables Most vegetables are rich in nutrients, high in fiber, and low in calories. Eating plenty of vegetables before the main dish or other sides is a great way to make sure you don’t overindulge during a holiday meal. For a colorful and flavorful side dish, try roasted rainbow carrots with fresh oregano. Delectable Desserts The dessert tray (or table) can be one of the greatest pitfalls to your health on Thanksgiving Day. It’s vital that you make a plan before you attend a party or family gathering where you know unhealthy foods will be served. If you’re hosting a holiday get-together, make healthy desserts for your guests. Baked apples with cinnamon and nutmeg can make a delicious treat. Although pies are traditionally high calorie and loaded with sugar, it’s possible to make them healthier by using a nut crust with monk fruit filling and coconut whipped cream. Another healthy snack or dessert is cinnamon flavored chia pudding cups. Even though these treats have some brain-healthy nutrients, they should be enjoyed as a snack. In other words, don’t make a meal out of them. Eat Healthy, Be Happy! Since it’s much easier to avoid holiday weight gain than it is to lose the pounds afterwards, keep a close eye on your caloric intake and try the above healthy Thanksgiving menu tips. The BrainMD team wishes you and yours a safe, healthy and happy Thanksgiving! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Calorie Control Council. (n.d.). Thanksgiving: The Battle of the Bulge. Retrieved November 17, 2025, from https://caloriecontrol.org/thanksgiving-the-battle-of-the-bulge/ 2. Yanovski, J. A., Yanovski, S. Z., Sovik, K. N., Nguyen, T. T., O’Neil, P. M., & Sebring, N. G. (2000). A prospective study of holiday weight gain. New England Journal of Medicine, 342(12), 861–867. https://doi.org/10.1056/NEJM200003233421206
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Veterans Day Tribute – A Sailor Who Served His Country
Veterans Day is the one day each year when we remember and honor those who risked their lives for the preservation of our freedoms. For those soldiers fortunate enough to return home, we recognize what they endured on our behalf: time away from their families and physical or emotional scars. On this special day, our acknowledgment of their many sacrifices is the least we can do to thank veterans for their service to our country. Growing up, Veterans Day always had special significance for me since my father, John Rowe, served in the navy from 1962-1964. He was a signalman on a destroyer. He was also part of history (keep reading). As a kid, I remember seeing some of my dad’s navy mementos when my mother was cleaning out the closet. I can still remember how his insignia patch felt on my fingertips, the thick stitching that stood out from the smooth cotton fabric. I remember running around the house wearing dad’s sailor cap Gilligan style – down over my ears. One day, Dad showed me how to make a “Dixie Cup” hat in the fashion that sailors wear. Pushing in the top to make a dog bowl shape, he flipped the hat over and placed it on my head…with the diagonal seam in the back, of course. Dad taught me how to give a proper naval salute, which is nothing like the ones frequently seen on TV or in the movies. Ironically, dad’s hero, John Wayne, was one of the sloppiest saluters in movie history (more on John Wayne in a minute.) Parents always look larger-than-life to kids, but my dad had an impressive physique and was a giant from my perspective. It wasn’t until my teen years that I learned dad had been a boxer in the navy. Perhaps it’s because he was a tough Irishman from NJ, but in a dozen bouts, he never lost a fight. Some of my father’s habits changed as a result of his time in the service. For instance, as my family sat down to dinner one evening, I observed dad mixing peas and carrots into his mashed potatoes. Curious, I asked him why he did that. He said that you always had to mix your veggies into the mashed potatoes while out to sea; otherwise, the first time the ship listed, all the peas would roll off the tray. To this day, he still mixes his peas and carrots into his mashed potatoes. Dad always enjoyed regaling stories of his navy days with family, friends or even new acquaintances. One of my favorite stories was when his destroyer was part of a convoy in the Mediterranean Sea during a typhoon. Leading the escort group was the aircraft carrier U.S.S. Enterprise (something I’m particularly proud of as a lifelong Star Trek fan). Dad said because the ships were riding massive swells, he was only able to get off a few dit-dahs (Morse code) at a time to other ships. At that rate, it could take hours to send or receive a single message. The entire ship’s company ate rations or cold hot dogs as the wind and waves continued to pound against the ship. After six agonizing days, the storm finally relented and the crew got a hot meal…and some decent sleep. Fortunately, there’s more to navy life than sea storms. One of the fringe benefits of being assigned to a ship is that you get to visit many ports of call around the world. Of the many destinations he visited, my dad said Barcelona, Spain was the most beautiful place he ever saw while in the navy. Unfortunately, it was also the site of one of the biggest missed opportunities of his life. As fate would have it, John Wayne was in Barcelona shooting a movie, “Circus World” (1964), when the destroyer was docked there to take on supplies and grant the crew some well-earned shore leave. Some of my dad’s buddies went ashore to visit the movie location. During a break in filming, John Wayne came aboard the destroyer and was taken on a tour of the ship. Regrettably, my dad missed out on seeing his favorite actor because he was suffering from the effects of the previous night’s liberty. As promised, here’s the historical part of my father’s naval service. His destroyer was part of the blockade during the Cuban Missile Crisis in October 1962. At one point during the 13-day confrontation, a Russian U-boat charged the line and the destroyer’s deck gun was trained on the challenging ship. Its bluff called, the Russian ship turned and headed back the way it came. Fast forward to November 22, 1963. It’s an indelible date in our nation’s history and was a particularly terrifying day for those on my dad’s ship. Upon receiving news that President Kennedy had been shot, the destroyer was placed on high alert. My dad remembers that he and his shipmates thought they were headed for war. Their fears were allayed when the ship received the full news story from home. Though some memories have been lost to time, my dad still remembers numerous experiences he had in the navy. In many ways, those years shaped him into the husband and father he became. Though he was only a seaman and only served full-time for two years, I still see my dad as a hero. He served his country during a turbulent time in our nation’s history, and I’m deeply indebted to him for his service. Well, that’s my father’s story. But what about you? Do you know someone who is currently serving or has served in the military? Perhaps a friend of a family member? If so, there’s no better time to honor them than Veterans Day. BrainMD would like to thank all the brave men and women who have served and continue to serve both near and far, in order to protect our freedoms and our safety. We’re able to continue the work we do because of you. Thank you for your service!
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Some of the Best Teas to Keep You Warm This Winter
It’s the time of year when colder weather drives people indoors, where a crackling fire and warm beverage can help thaw the winter chill. But beware! Some hot beverages are healthy, and others aren’t. Beverages to Avoid A go-to beverage on a cold day, especially if you’ve been outside in the crisp air for an extended period, is hot chocolate. Although this beverage is irresistible to many, especially chocoholics, many commercial brands of hot chocolate are loaded with sugar, unhealthy fats, artificial chemicals with names too long to pronounce, and excessive calories (and let’s not even get started on marshmallows). All these unhealthy elements can negatively affect your health and weight. Another common beverage trap during the winter season is coffee. In addition to its high caffeine content, coffee becomes less healthy the more you put in it. Though tempting to purchase on a chilly day, seasonal beverages offered at popular coffee shops typically consist of a small amount of coffee with a large amount of sugar, dairy, syrup, artificial sweeteners/flavors (which also contain those long names you can’t pronounce), and other unhealthy fillers. Beverages to Embrace A hot beverage that’s been enjoyed for thousands of years is still one the healthiest…tea. Many teas are high in antioxidants and have calming effects (like chamomile). Most teas are low calorie, low in caffeine and sugar-free. Many teas are created by adding natural citrus flavors (orange, lemon, etc.), oils (peppermint), or flowers (hibiscus) to dried leaves of medicinal herbals. Drinking a cup of warm tea can help relieve stress and lift the spirits. Its many health benefits make tea an ideal alternative to coffee. If you rely too heavily on coffee to get you through the day, gradually wean off coffee and introduce tea into your diet. If you’re looking for an alternative to coffee and hot chocolate this winter season, here are 8 healthy and delicious teas you should try… 8 Healthy Teas to Drink this Winter Green Tea A staple in many Asian cultures, green tea is made (without fermentation) from leaves of the Camellia sinensis plant. It contains high concentrations of polyphenols (substances that have antioxidant properties), which support healthy blood pressure levels and promote blood flow to the brain. In addition to green tea’s powerful circulatory benefits, it also helps reduce stress, improve intestinal bacterial balance, and increase carbohydrate and fat burning. Green tea also naturally contains l-theanine, which can enhance mental focus yet has a calming effect without making you sleepy. It only has half the amount of caffeine compared to coffee. Black Tea Black tea is made by fermenting green tea leaves. Though its polyphenol profile is different than green tea’s, black tea is still a very healthy beverage. Black tea serves as the base for many other types of tea, including chai, Earl Grey (which includes oil of bergamot) and some brands of instant tea. Black tea also has powerful circulatory benefits, including supporting healthy blood pressure levels. Drinking black tea with a meal also can slow sugar absorption and lessen its impact on the body. Oolong Tea Oolong tea is produced by partial fermentation of specially cultivated varieties of green tea leaves. After drying the plant under intense sunlight, oolong tea is then rolled into long curls. There are a variety of oolong teas with varying flavors; from sweet and fruity to woody and complex. Oolong tea has many health benefits; it helps maintain memory with aging and promotes a positive mood. As a bonus, oolong tea can help you burn more calories than green tea. White Tea This tea involves no fermentation and is made from young green tea leaves that are just about to open (they have a white fuzzy covering, hence the name). White tea is minimally processed, has more polyphenols than green or black tea, and has less caffeine. Despite its name, white tea is a pale yellow when brewed. Pu-erh Tea Pu-erh (or Pu’er) is a dark tea that comes from the Yunnan province of China and is produced by bacterial fermentation. Pu-erh tea is often described as robust and earthy. Due to its fermentation process, Pu-erh tea is rich in antioxidants. This tea may help with fat-burning and is associated with a more positive mood. As you shop for it, make sure the brand is low in fluorine, which can be toxic. Red Tea Red tea (rooibos) comes from a fermented South African herb (redbush, Aspalathus linearis) and has an orange-red color when brewed. Red tea is loaded with unique flavonoids that help slow the absorption of sugar and fats and may be more effective than other teas at improving blood antioxidant protection. Rooibos is free from caffeine. Jasmine Tea Jasmine tea has a green tea base (less frequently, black or white tea) and is scented with fragrant jasmine blossoms. It has been popular in China for hundreds of years and was one of the first flavored teas to reach the West. Jasmine tea is rich in antioxidants and helps support brain function. Its sweet aroma can help to enhance mood. Ginger Tea As its name indicates, ginger tea is made from the ginger root which is similar to the turmeric root. It carries the signature aroma and spiciness associated with foods containing ginger, and its main active substances are gingerols and shogaols. In the Ayurveda tradition, ginger is widely revered as a food, spice, and medicine. It helps improve the circulation, is protective for the brain, and is especially sought out for its digestive benefits and its capacity to counter nausea, including from motion sickness. Though these are just a sampling of popular teas, there are hundreds of other variations and herbal blends derived from these teas. Practically any medicinal herbal can be made into a tea. With such a selection to choose from, you’re sure to find at least one healthy tea you’ll enjoy. Since most teas are inexpensive, drinking tea is a cost-effective way to improve your health…as well as help keep you warm this winter. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of 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 Healthy Halloween Treats Your Kids Will Love (Non-Candy)
It’s the time of year (roughly from Halloween to New Year’s) when people are tempted to overindulge at mealtime and graze on holiday goodies for dessert. Those without a solid plan for how to deal with their cravings may allow their healthy lifestyle to fly right out the window during this season. DON’T allow that to happen! A diet heavy in sugar can interfere with the hormones that regulate hunger and fullness, which can lead to weight gain. Eating sugary foods causes a spike in blood sugar, strains the insulin hormone system, and harms the pancreas, liver and cardiovascular systems. Simply put, the more sugar you eat, the less healthy you’ll be. Since nobody wants to feel deprived, especially during fun-filled holidays like Halloween, it’s important to find healthy alternatives to sweet treats your kids will love. To prevent your kids from slipping into a candy coma, try these 8 healthy food options this Halloween! 8 Healthy Alternatives to Candy 1. Save the Seeds A popular Halloween tradition is pumpkin carving. While creating jack-o’-lanterns can be an enjoyable activity to do with friends and family, it also can be pretty messy. Before you throw away the slimy insides of the pumpkin, be sure to save the seeds. After cleaning and drying the seeds, you can eat them raw or lightly toast them in the oven. A handful of these tasty seeds contain more protein per ounce than almonds, as well as more iron and magnesium than most nuts. 2. Curb Your Sweet Tooth If you or your child struggles with a sweet tooth on Halloween, when it’s so tempting to grab one of those bite-size candy bars, choose snacks with a low glycemic index that won’t cause your blood sugar to spike, such as: Healthy smoothie Cherry tomatoes Baby carrots Plums, blueberries, strawberries A square or two of dark chocolate (at least 65% cacao), preferably with almonds 3. Dip Your Apples Instead of bobbing for apples (gross!), try dipping them. As a healthy alternative to eating chips and dip, slice up an apple and dip the wedges into almond butter for an appetizing anytime snack. For variety, use any organic, sugar-free nut butter as a great-tasting, protein-packed dip. 4. Go Nuts Almonds and cashews are excellent sources of protein, healthy fats, and fiber that can help balance blood sugar levels. They’re also packed with magnesium, a mineral that’s necessary for our body to convert food into energy. Walnuts are inexpensive and are full of vitamins, minerals, and dietary fiber. Protein-rich foods like seeds and nuts take longer to digest, which helps satiate hunger until your next meal and reduce the temptation to reach for an unhealthy snack. 5. Dress Up Your Fruit For many people, dressing up as their favorite character or a spooky monster is one of the most thrilling aspects of Halloween. But did you know you can dress up your fruit too? Transform ordinary oranges and clementines into mini-pumpkins by drawing jack-o’-lantern faces on the outer skin with a marker. Your kids might find fruit more a-peeling when you present it as a scary Halloween treat. [caption id="attachment_8276" align="alignright" width="349"] Healthy Pumpkin Spice Cake Pop Recipe[/caption] 6. Healthy Cake Pops Do your kids like cake pops? Although cake pops are a quick way to appease your child’s cravings for something sweet, you might be alarmed at how many calories are packed into these tiny treats. Rather than allowing their diet to be ruined over something so small, seek out an alternative your kids will love…and won’t even know is healthy. Here’s the recipe and instruction video for how to make Pumpkin Spice Cake Pops. 7. Festive Veggie Tray Here’s a great way to make sure everyone in the family eats their veggies. Fill a plate with baby carrots in the rough shape of a pumpkin. Use sliced celery stalks as the stem (top) of the pumpkin and place cucumber slices on top of the carrots to represent eyes, nose and a mouth. For a more elaborate veggie tray, use a long platter and create a skeleton with celery stalks for leg and arm bones, shingled cucumber slices for the backbone, bell pepper slices for the ribs, etc. Give your kids free rein in arranging the skeleton…this will likely encourage them to eat their own creation when it’s finished. 8. Nutritional Support Since so many of the foods being offered today are deficient in vitamins and essential minerals, one of the best ways to stay healthy during Halloween is to take dietary supplements. BrainMD offers a range of high-quality, brain-directed supplements that can help you feel energized, content, and able to manage stress or mental strain.* We also have specially formulated supplements that can help calm the craving centers in the brain, support healthy blood sugar levels, and promote a positive mood with clinically studied, all-natural ingredients.* The BrainMD team wishes you and yours a safe, healthy and happy Halloween! 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 Tips to Reduce the Stress of Holiday Travel
As the song says, “There’s no place like home for the holidays.” Although visiting family and friends can be a joyful, memorable experience, the process of traveling can often be a hassle. Since you’ve worked hard all year to take a vacation, don’t let it be ruined from the start by common traveling complications. Top 5 Tips to Reduce the Stress of Holiday Travel Be Flexible Resist the urge to plan every minute of your vacation—maintain realistic expectations about your trip. Your flight could be delayed. It might rain or snow when you planned on doing something outside. Mishaps and meltdowns happen, but they don’t have to ruin your trip. Sometimes the best memories are the ones we didn’t plan. Try to remember that the point of a vacation is to relax and have fun. Remaining flexible will allow you to quickly respond to surprises and enjoy whatever curveball gets thrown your way. Vacation Preparation There’s nothing more stressful than realizing the day before you go on vacation that you still haven’t gotten an oil change, gone to the bank or purchased extra socks. There are many trip checklists available online depending on your type of trip—download one at least one week in advance and check off the items to reduce the stress of preparing for your vacation. Leave on Time Set multiple alarms to ensure that you get up on time. Keep your family or friends on track by telling them that you’re leaving 30 minutes before your actual departure time. Accounting for the inevitable last-minute scramble to get out the door can minimize stress, anxiety, and arguments. Plus, you’ll stay cool and calm when that last-minute delay pops up, actually putting you right on time. Adjust Your Schedule A long-established travel strategy is that if you are traveling east, move your bedtime earlier by 30 minutes per day for a few days prior to your trip and do the opposite if you are traveling west. New research has demonstrated that changing your meals to match the time zone of your destination prior to your trip can help synchronize your internal body clock to help beat jet lag. Get Quality Sleep Rushing to get everything done before your vacation can leave you worn out. Avoid sleep stealers and get plenty of rest the night before your vacation so that you don’t travel tired. Navigating unfamiliar roads or airports will be much more difficult and stressful when you’re sleep-deprived. You may find it helpful to use a supplement containing melatonin when your body is adjusting to an unfamiliar sleep environment or different time zone. BrainMD’s Restful Sleep combines melatonin with four other ingredients to help you fall asleep and stay asleep. If all these tips still aren’t enough to help you fight the stress of holiday travel, there are effective supplements that help you feel calm and support your body’s natural response to stress. Everyday Stress Relief promotes calmness without drowsiness and helps you maintain a positive mood with mental focus, so you don’t let stress ruin your holiday vacation. 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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10 Ways to Make Your Meal Prep Brain Healthy
These days, with hectic schedules jam-packed with school projects, work presentations, meetings, errands, sporting events, concerts, and other social functions, who has time to think about meals? Fortunately, there’s a super helpful way to relieve the stress that can come from buying and making food every day. Learning the essentials of meal prepping is a great way to save time and money…and eat healthily. To streamline your mealtime, here are 10 simple ways to plan out and create a series of savory and healthy meals... 10 Easy and Healthy Meal Prep Tip 1. Make a Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Before heading out to the store to purchase a week’s worth of groceries, take stock of what you already have on hand. Make an inventory of what’s in your refrigerator, freezer, pantry and spice rack. In the long run, you’ll save time and money if you have a solid plan in place for everything you need to buy for your weekly meal prep. It might surprise you just how much easier it is to make healthy meals when you plan ahead. 2. The Power of Protein Be sure to include protein with every meal. Protein helps maintain healthy blood sugar levels, decrease cravings, and power your metabolism more than high-carb, sugar-filled foods. Nuts, seeds, legumes, grains, and vegetables all contain some of the 20 essential amino acids you need. Fish, poultry, and most meats contain all of them. Shop for animal protein that is free-range, grass-fed, and free of hormones and antibiotics. For fish, seek out sustainably harvested and mercury-free sources. Though more expensive than industrial, farm-raised animal protein, quality fish and other meats are a good investment in your health. 3. Smart Shopping Pick one day a week to go food shopping. Fill your cart with vegetables and other nutrient-rich foods to help fuel your body and keep your brain active and healthy. Avoid processed, boxed foods as much as possible. Never shop without a grocery list as this can create the need to make multiple trips to the store if you forget important items. Try to purchase everything you need for meal prep in just one shopping trip each week. 4. Eat from the Rainbow In addition to leafy green vegetables like spinach, kale, and collard greens, different colored vegetables, such as bell peppers, squash, broccoli, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, free radical-blocking carotenoids, and flavonoids that are excellent antioxidants. Plant foods (phytonutrients) also can help balance healthy inflammatory response and lessen your chances of brain, heart, blood pressure, blood sugar, joint, or gastrointestinal problems. 5. Prepare Together If possible, try tackling your “to do” list with others. Spending time with friends and family while you share tasks, like shopping, cooking, and cleaning can be an enjoyable time of bonding. Plus, the more helping hands you have, the quicker the meal prep process should go. You don’t have to do it all by yourself, so don’t be afraid to enlist some help. 6. “Smart” Carbohydrates So-called “smart” carbohydrates are essential to life because they’re loaded with nutrients, help keep your blood sugar in healthy balance, and decrease cravings. Most vegetables, legumes, and low glycemic fruits (apples, pears, and berries) are smart carbs. When shopping for fruits, only purchase those that have the lowest sugar content and the lowest glycemic (unlikely to raise blood sugar) indexes. 7. Schedule a Time Set aside one day each week to prepare meals that are balanced and healthy. Having a set time hardwired into everyone’s schedule will help make meal prep a priority while giving your handy helpers something to look forward to. If something comes up and you need to change your meal prep day, that’s okay. Try to reestablish a consistent day as soon as your schedule allows. 8. Healthy Fats The body needs fats to build cell structure. The most healthy fats tend to come from foods that contain omega-3 fatty acids, which are found in chia seeds, ground flaxseeds, walnuts, avocados, and sweet potatoes. Though the body can convert some of these into small amounts of EPA and DHA, cold-water fish (salmon, tuna, mackerel, sardines, anchovies, and cod) are good sources of actual, preformed EPA and DHA. Avoid farmed salmon and try to get cold-water fish from Alaska or close to the Antarctic, where the ocean waters are the least contaminated. 9. Antioxidant-Rich Berries The brain is vulnerable to attack by free radicals – highly reactive molecules that burn away antioxidants. Berries are one of the most concentrated sources of antioxidants in the plant kingdom. The antioxidants in blueberries help protect the brain against oxidative stress (including from toxic pollutants), support learning capability and motor skills and have shown promise for memory in clinical trials. Other berries, including strawberries, blackberries, and raspberries, as well as goji, mangosteen, and noni, provide differing classes of antioxidants. The greater the variety of berries you eat, the broader the antioxidant protection you’ll have. 10. Quality Storage Containers After you’ve prepared several delicious and nutritious meals, make sure you have adequate means to preserve the food. Storage containers are one of the most important parts of meal prep. If you don’t already own quality storage containers, now is the time to invest in some. Select containers that are specifically designed to hold healthy portions and make sure they’re dishwasher and microwave safe. Whether glass or plastic, purchase durable containers that will last for several years. If you intend to freeze foods, make sure the containers have tight seals to prevent freezer burn. Following these 10 meal prep tips can help relieve the stress and tedium of making piecemeal meals and free up more time for you to do the things you love. You can find many delicious, brain-healthy recipes in The Brain Warrior’s Way Cookbook. 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 Help Your Child Succeed in the New School Year
Ready or not, summer break is winding down and the new school year is almost here! A new school year means helping your child adjust to new classrooms, new teachers and new challenges. Getting through this transition can be difficult, but there are practical strategies for helping your child adjust to the newness and get prepared to succeed in school. The time to plan for a successful school year is now. Though laying out a calendar can be beneficial for everyone in the family, it can be especially helpful if you have a child who struggled in school last year. So, how can you ensure your child heads off to school with the best possible foundation? Following these 3 tips can help your kid start off fresh this fall… 3 Ways to Set Up Your Student for Success 1. Optimize Your Mornings Strategize how to simplify the before-school hours for everyone in your family. The night before, select outfits, make lunches and organize everything your kids will need for school the next day. This will help make morning preparations more efficient and less stressful. 2. Establish a Study Space Determine the best place in the house for your children to study. Create a comfortable space where they can keep school materials organized. Any quiet area with adequate lighting and a writing surface can work as a study space. Make sure the study zone is out of the earshot of a TV and free of devices or other distractions. 3. Get Nutritional Support Aside from giving your children nutritious, organic foods, a great way to help optimize their health is with high-quality dietary supplements. These supplements should include ultra-pure, clinically proven ingredients that provide the vitamins, essential minerals, and other nutrients important for energy, focus, learning, and memory. At BrainMD, we offer a wide array of brain directed nutraceutical ingredients in supplements designed to assist students in reaching their full potential. Here are 5 natural supplements to help you or your child succeed in school: Kids’ NeuroVite Multivitamin Chewables Kids’ NeuroVite Multivitamin Chewables provides the vitamins and minerals that are needed for healthy minds and active bodies.* We chose the nutrient ingredients best documented for kids’ safety and long-term health.* This science-based formulation provides generous amounts of nutrients essential for making energy (magnesium, the B vitamins), to support the brain’s maturation (methylfolate, methyl-vitamin B12, choline), for the electrical activity of the retina and the brain (lutein, zeaxanthin), to form healthy muscles and bones (vitamins D and K), for healthy immunity (vitamin A, zinc) and for the many other functions that power healthy growth of mind and body.* Your child will LOVE the taste of the orange-flavored penguin chewables, which are free from sugar, dairy, gluten, corn, eggs, and artificial colorings or flavorings.* Attention Support Attention Support is scientifically designed for those who struggle with staying focused and attentive.* Pycnogenol is the most clinically researched of all herbals and has improved attention, as well as test grades, in university students.* Choline is a conditionally essential nutrient that helps make acetylcholine, the brain’s main attention, and memory neurotransmitter.* Vitamins B6, magnesium, and zinc all further reinforce attention, learning, and memorization.* Attention Support gives your brain the nutrients it needs to keep on top of challenges and allow you to stay focused and productive.* Brain & Memory Power Boost Brain & Memory Power Boost contains potent, essential nutrients and herbals proven to support a broad range of brain functions.* The combination of ingredients in this formula promote the brain’s basic energy generation and utilization functions, support its need for blood flow, and help sustain its nerve pathways via the trillions of synapses that ensure connectivity between its nerve cells.* Supporting these multiple functions can translate into healthy brain performance.* This all-star lineup of potent nutrients and herbals can help enhance circulation to your brain, facilitate its information processing, and provide it with protection against toxins.* Focus & Energy Focus & Energy was designed to help fight mental fatigue and promote mental sharpness, productivity, and endurance.* This breakthrough supplement features high-purity, standardized concentrates of an incredible array of adaptogens – green tea, ashwagandha, Rhodiola and Korean ginseng – all revered in traditional cultures and proven through modern clinical research to improve mental performance when under stress.* Also included is choline, supporting the brain’s acetylcholine system for both focus and endurance.* This diverse array of powerful ingredients makes Focus & Energy an essential choice for enhanced mental focus and sustained energy to help cope with life’s daily challenges.* NeuroLink Proper neurotransmitter balance is essential for healthy brain function.* BrainMD’s NeuroLink provides an exclusive blend of nutrients that support a diverse array of such key transmitters as adrenaline, noradrenaline, dopamine, serotonin, GABA, and glutamate.* This formula can help you maintain a positive mood.* It can also assist you in coping with stressful challenges by helping your brain transmitters and stress hormones stay in balance.* NeuroLink can help you think more clearly, feel happier, and experience greater well-being.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Can I Do to Get Better Grades?
Do you feel like you should be getting better grades? Does schoolwork stress you out? Are you spending more time studying than the A students in your class, but aren’t getting the same results? If you answered yes to any of those questions, Dr. Daniel G. Amen’s new book, Change Your Brain, Change Your Grades, was written with you in mind. Packed with simple, practical tips, the book will help make studying easier so that you’ll actually start to enjoy the learning process. With schools becoming more competitive and technology becoming increasingly distracting, today’s students face a minefield of obstacles to academic progress. Doing well in school isn’t just a matter of smarts or more studying: it takes good habits, practical tools, and a healthy brain. Brain Basics The human brain is the most complex and wondrous organ in the universe. Your ability to succeed in school comes from many different areas of your brain. If you want to perform better in the classroom, you must first learn about your brain. Did you know: The brain has about 100 billion neurons (brain cells) Each neuron is connected to other neurons by up to 10,000 connections The brain has more connections than there are stars in the universe A piece of brain tissue the size of a grain of sand contains 100,000 neurons and over a billion connections talking to one another The brain weighs about 3 pounds, yet it uses 20 to 30 percent of the calories you consume, 20 percent of the oxygen you breathe, and 20 percent of the blood flow in your body Optimize Your Brain Change Your Brain, Change Your Grades takes you on a brief tour of your brain, to familiarize you with each brain region and its specific functions and potential problems. Even subtle brain issues can get in the way of achieving your academic goals. The great news is that you aren’t stuck with the brain you have. Learning how to optimize your brain is the first step to becoming a better student. Know Your Brain Type The preparation for learning begins before you ever crack open a book or set foot inside a classroom. It starts with your brain. If your brain is healthy, it will be much easier for you to learn. If your brain is unhealthy, it will be harder for you to advance in your studies. Understanding your brain type is critical to getting the help you need. In Change Your Brain, Change Your Grades, Dr. Amen outlines 16 different brain types and details the “dos and don’ts” of the 5 primary brain types. To discover your brain type, take the free Brain Health Assessment and share it with your family and friends at school. It only takes 5 to 7 minutes. Get Organized Change Your Brain, Change Your Grades guides you in how to create an organizational structure that will increase your effectiveness and reduce your study time. Included are 3 effective organization principles designed to help you maximize your study sessions. Comprehensive Guide The book covers a wide range of topics including helpful note-taking methods and proven test-taking tips. Change Your Brain, Change Your Grades also dedicates an entire chapter to how memory works and provides 6 tools for building a better memory. Change Your Brain, Change Your Grades offers science-based strategies that can help you study more effectively, learn faster, and stay focused so you can achieve your academic goals. This practical guide will help you: Discover your unique brain type and learning style Kick bad habits and adopt smarter study practices Get more out of your classes with less overall study time Memorize faster and remember things longer Increase your confidence and beat stress Not Just for School Whether you want to learn a foreign language before going on vacation, take a finance course so you can increase your investing know-how, or simply ace your tests with less effort, you can benefit from the insights in this book. The principles in Change Your Brain, Change Your Grades are practical and can be applied to almost any learning situation. Since technology has completely changed the way students learn, Change Your Brain, Change Your Grades offers many tech tips to help unleash your learning potential. 3 Tech Tips to Help You Become a Successful Student 1. Daily Encouragement Program Siri, Alexa, or another digital assistant to give you encouragement at regular intervals throughout the day or right before a big test. A simple “You’re doing great!” can give you a much-needed confidence boost. 2. Maximize Your Productivity Download a productivity app and use it to analyze how much time you spend on your homework versus on social media. To maximize your productivity, use a Fitbit or other tool to track how much of your day you dedicate to sleeping, eating, studying, working, or participating in sports or leisure activities. 3. Don’t Miss a Word If a teacher speaks too rapidly for accurate note-taking, record lectures on your smartphone and use voice transcription to create a first draft of your notes. Be sure to go through the transcription to correct any mistakes. For underachievers, stressed-out studiers, and students from middle school to college and beyond, Change Your Brain, Change Your Grades gives you the knowledge and tools you need to get the best out of yourself. For more about Dr. Amen’s other books, or our full catalog of brain health supplements that can boost focus, energy, and memory, please visit us at BrainMD.
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Tana's Healthy Protein Pumpkin Bars Recipe
A classic fall favorite dessert with a much healthier twist and no-guilt! We are excited to show you just how delicious Chocolate Omni Protein is when you bake with it! Try this exclusive recipe for healthy protein pumpkin bars from The Brain Warrior’s Way Cookbook, co-authored by our founder and world-renowned psychiatrist Daniel G. Amen, MD. and NY Times bestselling author and widely respected health and fitness expert Tana Amen, BSN, RN. Visit Tana’s site for more great recipes, content, and information on their upcoming book launch. OMNI Protein Pumpkin Bars Recipe https://youtu.be/HAQfQqCj9Sk Ingredients: 1 cup organic pumpkin puree ½ cup almond butter ½ cup chocolate or vanilla protein powder (plant-based, sugar-free) ½ cup erythritol 1 teaspoon baking soda 1 tablespoon pumpkin pie spice 3 eggs- cage-free, all-natural 1 cup coconut or almond flour 1 cup rolled oats or grainless granola Optional: 2 tablespoons raw honey 1 teaspoon vanilla extract 1 ounce sugar-free, dairy-free chocolate, melted or chopped (can be used as a drizzle or as chunks) Preparation: Preheat oven to 350 degrees F. Spray a 9-by-11-inch pan with cooking spray, or line with parchment paper. In a large mixing bowl, use an electric mixer to combine pumpkin puree, almond butter, protein powder, erythritol, baking soda, spices, honey and vanilla, if desired. Add flour, oats and egg. Mix well, until thoroughly blended. Dough will be very thick. Press dough into pan, spreading until it covers the entire pan evenly. Make sure the center isn’t thicker than the corners. Spread batter evenly into prepared pan. Sprinkle with chocolate chunks if desired, or wait to drizzle chocolate sauce. Bake for 12 to 15 minutes or until a toothpick inserted comes out clean. While bars are baking, place chocolate in a microwave safe bowl if you wish to make a drizzle. Microwave for 15-20 seconds at a time, stopping to stir before microwaving for another 15-20 seconds. Chocolate should be thoroughly melted after about 45-50 seconds. If a thinner sauce is desired add a teaspoon of coconut oil while microwaving. After pumpkin bars have cooled completely, drizzle melted chocolate in zig zag lines across the pan using a small spoon. Refrigerate for 10 minutes to allow chocolate to set. Nutritional information per serving: 187 calories, 15.2g protein, 11g carbohydrates, 2.6g fiber, 1.3g sugar, 10.8g fat, 0.9g saturated fat, 34.9mg cholesterol, 45.5mg sodium
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Vitamins for Kids: Top 7 Nutrients to Keep Kids Healthy
Thanks to the dramatic amount of growth and development they are experiencing, children need a generous allowance of vitamins and minerals. They are critical for their healthy growth, activity, learning, and behavior. Not getting enough of certain vitamins and minerals can lead to serious health problems. To help you make sense of the alphabet soup of vitamins for kids, here are a few vital standouts when it comes to healthy, growing bodies and minds along with good dietary sources of each. 7 of the Best Nutrients to Help Your Kids Stay Healthy 1. Vitamin A Vitamin A serves a variety of purposes in kids and adults. It promotes the growth of the cells and tissues of the body, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, works to prevent infection, and is crucial for the maturation of the intestinal and lung linings. Unfortunately, vitamin A deficiency is a major public health problem worldwide. Good Sources of Vitamin A: Carrots Sweet potatoes Squash Apricots Spinach Broccoli Cabbage Fish oils Egg yolks 2. Vitamin C Vitamin C does more than just boost the immune system to help keep infections at bay. It also helps form and repair red blood cells, bones, and tissues; promotes healthy muscles, connective tissue, and skin; helps the body heal wounds; is important for building strong bones and teeth, and is an essential cofactor for enzymes that make neurotransmitters for the brain. Good Sources of Vitamin C: Citrus fruits Strawberries Tomatoes Melons Papayas Mangos Cabbage Broccoli Cauliflower Spinach 3. Vitamin D Vitamin D promotes bone and tooth formation and helps the body absorb calcium. Additionally, it also functions as a hormone with roles in immune system health, insulin production, and regulation of cell growth. Vitamin D is called the "sunshine vitamin" because the body can produce it when the skin is exposed to sunlight. But your child's body isn't able to make vitamin D when covered with clothing or sunscreen to block the sun's rays. Therefore, the American Academy of Pediatrics recommends that if there is any doubt that your child is eating enough Vitamin D, then you should consider supplementation. Good Sources of Vitamin D: Fatty fish, like tuna, mackerel, and salmon Foods fortified with vitamin D Beef liver Egg yolks 4. Vitamin E Vitamin E is a major antioxidant protector for cell membranes, the sites of most cell activities. It also boosts the immune system, helps the body fight germs, and is important for DNA repair and other metabolic processes. Good Sources of Vitamin D: Almonds Spinach Sweet Potato Avocado Wheat Germ Sunflower Seeds 5. Calcium Calcium, the most abundant mineral in the body, is essential in helping to build a child's healthy bones and teeth. Osteoporosis, a brittle bone disease that affects older adults, begins in childhood if diets are not providing adequate calcium-rich foods. It also promotes healthy nerve, heart, and muscle function helps blood clot and helps the body convert food into energy. Good Sources of Calcium: Milk and other dairy products Spinach Kale Okra Collards White beans 6. Magnesium Magnesium is a very important nutrient that most people don't get enough of. It is required by over 300 enzymes, most of which are involved in energy generation and utilization. Magnesium also balances calcium for a healthy heartbeat, nerve transmission, brain connectivity, skeletal and smooth muscle contraction, and various cell processes. Good Sources of Magnesium: Dark leafy greens Nuts Seeds Fish Beans Avocados Bananas 7. Zinc Zinc is needed by more than 70 enzymes that aid digestion and metabolism. It is also essential for DNA structure, sexual maturation, immunity, behavior, skin health, and hair renewal. Good Sources of Zinc: Oysters Beef Lamb Spinach Wheat Germ Nuts Seeds Beans The best possible source of vitamins and minerals for kids is high-quality, organic, locally-grown, unprocessed food. However, for most time-crunched families, eating home-cooked, well-balanced meals made from these ingredients 100% of the time just isn’t possible. BrainMD’s Kids' NeuroVite Multivitamin Chewables were designed to bridge any nutritional gaps and take the guesswork out of what multivitamins to give your kids. Kids' NeuroVite out beats other conventional brands in both potency and high-quality ingredients. Compared to other leading supplement brands, Kids' NeuroVite has nearly 3 times more ingredients than the average kids' vitamin, all of them optimized for the highest absorption in kids. It’s concentrated, naturally derived and made with integrity. Its diverse set of over 50 nutrients makes it the best vitamin for kids to take to keep them healthy and give you peace of mind. We’ve scoured the clinical research to document which nutrients are best proven for kids over the long term. And your child will LOVE the taste of the orange-flavored penguin chewables which are free from sugar, dairy, gluten, wheat, eggs, and artificial colorings or flavorings. “Get kids started right with the support they need! Kids' NeuroVite was developed for my own children and grandchildren. It can help yours too.” – Daniel G. Amen, MD
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What Do Sugar And Cocaine Have In Common?
Why Is Sugar Bad For You? This should come as no surprise…sugar is not your friend. Refined sugar is 99.4 to 99.7 percent pure calories, with no vitamins, minerals, fats, or proteins – just carbohydrates that spike blood sugar, followed by an insulin response and a subsequent sugar crash, leading us to the desire for more. There are ways to control these cravings. The Negative Effects of Sugar Eating sugary foods makes people hungry and tired, and causes them to gain weight. Refined sugar is void of minerals needed for enzymes, can cause mineral deficiencies, interferes with the actions of calcium and magnesium, increases inflammation, increases erratic brain cell firing, and has been implicated in aggression. Additionally, sugar consumption has been associated with mood and attention issues, increased triglycerides, lower HDL, and higher LDL cholesterol; it also feeds cancer cells. Brain imaging studies showed sugar causes increased slow brain waves, and a study at UCLA showed that sugar alters learning and memory. Did you know that the average American eats about 140 pounds of sugar a year? And the fact that sugar is often disguised behind the labels of “organic,” “cane,” “raw,” or “unprocessed” doesn’t change the insulin response in your body when you eat it. Whether it comes from a beehive, a maple tree, or any other natural source, sugar is sugar. When you eat sugar, your blood sugar spikes, insulin is released, then blood sugar drops, and you crave it again and again. When your blood sugar drops, your body sees it as a state of emergency, causing you to crave food as a way to fix the situation. Sugar is the fastest way to do that aside from the alternatives. That is why when you eat sugar, you crave it more – similar to how a drug addict craves his drug. “Drug Dealers” in the Food Industry In the 1970s, a mathematician by the name of Howard Moskowitz discovered that the perfect combination of sugar, salt, and fat would optimize the human brain’s pleasure experience. He coined it the “bliss point.” Fast-forward a few decades, and we now know that triggering the bliss point not only increases sensory experiences like taste and texture, but also activates an area deep in the brain, called the nucleus accumbens, which is associated with motivation and pleasure. The nucleus accumbens is the same part of the brain that is activated by certain drugs such as cocaine, methamphetamines, nicotine, and morphine! In other words, the job of food designers is to create foods that hook your brain, just like addictive drugs. Now new research published in the British Journal of Sports Medicine backs that up by demonstrating that sugar has a similar effect on the brain to powerful illegal drugs and that it can be as addictive as cocaine! Furthermore, they say, cutting out sugar can cause cravings, binges, and withdrawal symptoms - like a drug addict going cold turkey. But here is the good news: Once you let go of sugar, your cravings may subside. Within a short time (usually several days) of eliminating sugar, many amazing things begin to happen in your body. Your hormones begin to regulate. Your hunger/satiation signals normalize. You begin to enjoy the taste of real (unprocessed) foods. Fruit tastes sweeter and vegetables more flavorful. And by eliminating sugar, which contributes to lack of focus and inattention, you have a greater ability to focus on making the healthiest eating choices. To help deal with sugar cravings, consider trying BrainMD’s Craving Control which can support your willpower to help you stay in control. Containing six active ingredients that work synergistically to help calm the craving centers in the brain, Craving Control can diminish the frequency and intensity of your cravings, helping you to more effectively achieve better control over your behavior. What Customers Are Saying About Craving Control “I purchased Craving Control for my daughter who was really having problems regulating her food impulses. She has more balance in her choices of food and is a lot happier with herself for making better choices and succumbing less to spontaneous cravings!” by Jannie “Craving Control took the edge off my cravings so I feel in control of my food choices. I take 2 capsules in the morning and another 1 in the mid-afternoon. I have been taking the supplement for about 1 month and not noticed any decrease in effect. I highly recommend the product for people wanting to change their diet.” by Steffi “So glad there's a healthy option to help me with my cravings. I especially like the fact that this supplement is helping me not have those sugar cravings that destroy my willpower without your help!” by Joy
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8 Ways to Help Your Teen Overcome Screen Obsession
Even though technology has improved our lives in profound ways, it has presented us with many unique challenges. While it’s true that technology has many upsides, it’s also frequently misused or overused. With its prevalence and predominance in our society, it’s surprising how little research has been conducted on the ways technology affects developing brains and its impact on the family. Technology has completely captivated the youth of our society and video game playing has reached near epidemic proportions. One survey has reported that 97% of Americans from the ages of 12 to 17 play video games. With no end in sight for adrenaline-pumping video games or the engrossing immediacy of social media, what will the impact of technology be on today’s youth? Will such rampant use of technology bring about unforeseen consequences in the future? Will technology eventually control our every thought and decision? Will it become our identity? If your teenager has become dependent on technology, these thoughts have probably entered your mind at some point. But how can you know if your child is just exhibiting normal teenage behavior or if they’re headed for trouble? The only way to know for sure is to be aware of the warning signs. Warning Signs Most people would agree that video game binges or all-night marathons aren’t beneficial to your health, either physically or mentally. But is there a time limit that should be observed by gamers? Is there a way to know for sure when video game playing becomes excessive…or even obsessive? There are many warning signs for people who have an overdependence on technology. Your child might be at risk if: He/she plays video games all night long, sleeps in during the day and generally lives a sedentary lifestyle. He/she has failed classes, quit going to school or lost a job over excessive gaming or internet use. He/she needs to play games for longer periods of time to get the same level of enjoyment. He/she withdraws socially or becomes irritable, anxious or aggressive when not playing games or engaging on social media. He/she has difficulty completing tasks that require concentration and attention, such as reading a book. If you have a “screenager” who can’t put down the controller, smartphone or tablet, here are 8 practical tips to help your child overcome their digital dependence: 8 Ways to Help Your Teen Overcome Screen Obsession Take a Tech Timeout More and more, parents are limiting their kids’ TV or tablet time. Establish a time when all devices will be turned off for the remainder of the evening. Not only will this provide a break from calling, texting, browsing the internet and posting content on social media, it will also afford your family the opportunity to spend more quality time together. Make Them Earn It In addition to establishing time limits for TV, video game or internet usage, make your teen earn their screen time. Examples of tasks that need to be completed before screen time is granted are: reading a book, spending time with family and friends and completing homework and chores. Support Their Pleasure Centers Deep inside the brain, your child’s pleasure centers respond to several neurotransmitters, particularly dopamine. When dopamine is depleted, depression and low motivation are much more likely to occur – it can be increasingly difficult to lift them out of a funk. Monitor your child’s high-excitement activities, limit video games and regulate their screen time. Boost your child’s dopamine naturally by engaging in meaningful conversation and fun activities outdoors. Get Them Moving When your children are playing outside, riding their bikes or scooters, or are involved in an organized sport like Little League or gymnastics, they’re engaging their bodies and minds. When your children are sitting on the couch watching TV or YouTube for hours on end, their brains aren’t being challenged. Physical activity stimulates mental activity and improves blood flow to the brain, so get your kids up and moving. It’s recommended that children exercise at least 30 minutes every day. Create a Technology Free Bedroom One of the best ways to avoid the dangers of digital dependence is to remove TVs, computers and other electronic devices from your child’s bedroom. Creating a relaxing environment, free from the distractions of the outside world, may facilitate better sleep and reduce the amount of harmful electromagnetic frequencies (EMF) their body absorbs. Boost Their PFC The prefrontal cortex (PFC) is responsible for helping your child be goal-oriented, socially responsible, and productive in every area of their life. Decreased activity in the PFC has been associated with lack of forethought and poor judgment. Exercising self-control is one of the best ways to strengthen their PFC. Supplements, green tea, relaxation techniques and enjoyable activities can increase blood flow to the PFC, which can assist your child in making better decisions. One Screen at a Time It’s common for people to use more than one form of technology at the same time. For example, a person may browse the internet or make online purchases on a desktop computer, laptop or iPad while talking, texting or tweeting on a smartphone all while watching TV. To prevent your child’s attention from being divided by multiple devices, follow the “one screen at a time” rule. This should aid your child’s ability to focus while also giving their overstimulated brain some much-needed downtime. Internet Fasts A great way to curb the adverse effects of digital obsession is to reserve one day of the week for an internet fast. Rather than letting your child sit around staring at a screen all day, encourage them to work on a hobby, engage in physical activity or enjoy the beauty of the great outdoors. You might be surprised at how many things your child can do, and how much fun they can have while taking a break from console games and the internet. At BrainMD, we’re dedicated to providing the highest quality supplements to give your child the focus and energy they need to succeed in school and in life. 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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