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Why Tana Amen Loves Taking Ashwagandha for Better Sleep
You’ve probably heard me talk many times before about my past struggles with sleeping—and just how important quality sleep is for total health. Lack of sleep, or poor-quality sleep, has been associated with a long list of health problems: type 2 diabetes, high blood pressure, heart attack, plus increased risk of car accidents, depression, and substance abuse, to name a few. In addition to long-term effects, too little sleep can throw your daily life into a fog, triggering symptoms like fatigue, forgetfulness, inattentiveness, and irritability. There are so many factors that can interfere with getting a good night’s sleep. For me, it’s taking thyroid medication, but for you the problem might be sleep apnea, drinking too much caffeine or alcohol, or not practicing good sleep hygiene. Luckily, I’m now armed with so much information about getting better slumber—without the use of habit-forming sleeping pills that make you feel like a zombie the next morning. Instead, I know I can tap into the power of natural solutions to help me achieve a full and restorative night of rest. And one of the top tools in my arsenal is ashwagandha. While this ingredient has been used for centuries in some parts of the world, perhaps it has only recently arrived on your radar, as ingredients called adaptogens are receiving more attention by the U.S. medical community and consumers. Or maybe you’ve never heard about it at all. Let’s dig into some facts and scientific findings around this amazing ingredient, including the benefits of ashwagandha and how to use it for better sleep. What Is Ashwagandha? Ashwagandha has long been a revered herb within the ancient practice of ayurveda, which has been used in India as a type of medical and healthcare system for more than 4,000 years. Ayurveda translates to “life knowledge” or, as some call it, “the science of life.” Unlike many doctors’ approach in the Western world, this holistic system takes into account a wide range of healthcare aspects, from spiritual practices to diet and exercise—not just medicine. Ultimately, the goal of using ayurvedic principles is to achieve balanced well-being in mind, body, spirit, and environment. Ashwagandha’s scientific name is Withania somnifera, but it’s also commonly known as Indian ginseng and winter cherry. The word ashwagandha means “smell of the horse,” named after the plant’s pungent natural odor. Its Latin name, somnifera, means “sleep-inducing.” The entire plant—roots, leaves, and stems—has traditionally been utilized for its health benefits, but the root preparations are most common and have been the most extensively researched. Benefits of Ashwagandha Within ayurveda, ashwagandha is respected as a rejuvenating, health-promoting plant. This has been backed up by the modern scientific community, with studies pointing to its beneficial chemical constituents, including flavonoids, phenolic acids, alkaloids, saponins, tannins, and withanolides. Researchers have suggested that it could have anti-cancer, immunity-boosting, cardio-protective and neuro-protective properties, as well as anti-aging, anti-stress, and anti-diabetic effects. Therefore, it may be helpful in preventing or treating conditions from arthritis and anxiety to neurodegenerative and cardiovascular diseases. It’s also important to note that ashwagandha is an adaptogen. These unique botanicals were explored in the 1940s, when Soviet scientists sought to improve the ability of their athletes, cosmonauts, and soldiers to withstand stress. This category of ingredients is appropriately named, because they help the body adapt to and respond to various stressors. They increase resistance to stress while decreasing the body’s sensitivity to stress. In other words, utilizing an ingredient like ashwagandha actually helps your body perform better naturally, rather than draining your natural reserves or forcing an override of the body’s systems, as is the case with many stimulants or pharmaceutical drugs. In fact, my husband, Dr. Daniel Amen, routinely recommends ashwagandha to his patients who struggle with feeling anxious or tense. It’s a much safer solution than taking benzodiazepines such as Xanax, which can be addictive or even deadly. Ashwagandha, like other adaptogens, has been noted for its positive effects on lowering stress and contributing to enhanced quality of life. That’s why it’s a key ingredient in BrainMD’s Focus & Energy and Calm My Brain, which helps us cope with life’s everyday challenges. Because ashwagandha supports the body’s response to stressors, it promotes a feeling of calm. In summary, human clinical trials studying ashwagandha root concentrates have shown the following effects: Protection against stress and lowering the stress hormone cortisol Reducing anxiety Improving memory, mental focus, attention, fatigue, and sleep quality Reducing food cravings Improving antioxidant defenses Improving thyroid, circulatory, bone marrow, and joint function Speeding up muscle recovery and strengthening Promoting a healthy sex drive Talk about a superstar ingredient! Now let’s look more closely at its potential for promoting better sleep. Ashwagandha for Sleep As noted, clinical trials suggest that ashwagandha extracts may help with sleep, and the National Institutes of Health lists several powerful examples. In one study cited, male and female participants improved their insomnia and lack of restful sleep with a six-week intake of ashwagandha root and leaf extract. The subjects who took ashwagandha extract (versus a placebo) showed improvements in sleep efficiency (time in bed spent sleeping), total sleep time, sleep latency (time taken to fall asleep), and awakening after sleep onset (assessed by a watch monitor on the wrist). They also reported better quality of life. Another trial found similar effects, with ashwagandha intake promoting better sleep quality, sleep latency, mental alertness upon waking, and less perceived anxiety symptoms. Even participants without insomnia who took ashwagandha reported improved sleep. When it comes to the logistics of consuming ashwagandha, many people don’t know where to start. While its strong scent will be mostly neutralized in its typical powdered form (remember that its name means “smell of the horse”), ashwagandha also has a bitter taste. Thus, even in a powder, it doesn’t always mix seamlessly with food and beverages. But don’t let any of these factors detract you from trying ashwagandha for better sleep. I’ve found that bitter tastes can be made much more palatable by combining them with sweet and/or salty flavors. For example, my go-to pairing with ashwagandha in powder form is chocolate. To help you get started, I’ll share a couple of my favorite easy-to-prepare recipes with ashwagandha. They’re so delicious that you won’t even notice the presence of this typically bitter ingredient. First, try whipping up my Chocolate Pudding with Ashwagandha for dessert after dinner. Healthy Chocolate Pudding Dessert with Ashwagandha Ingredients: ½ cup unsweetened almond milk 1 heaping scoop of OMNI Protein Chocolate powder 3 tablespoons (15g) unsweetened cocoa powder 1 medium-size (100g) ripe and frozen banana (Tip: Make your assembly easier by peeling the bananas before putting them in plastic bags in the freezer—then they’ll be ready to go in an instant.) Add 1 handful of spinach for some extra greens goodness ½ teaspoon of ashwagandha powder Blend everything together and enjoy. If you want a sippable smoothie instead, my Chocolate Shake & Ashwagandha is a great option. Simply combine in a blender 1 heaping scoop of OMNI Protein Chocolate powder, ½ cup frozen raspberries, ½ cup frozen strawberries, 1 cup unsweetened almond milk, and ½ teaspoon of ashwagandha powder. This delicious combo tastes like a decadent dessert—but with way more health benefits. Add Adaptogens Like Ashwagandha to Your Routine While ashwagandha is generally a safe ingredient, always consult with your doctor before introducing any new supplement or ingredient to your diet. This is especially important if you may be pregnant or are taking other medications for mental health. Once you have the all-clear, I think you’ll find ashwagandha to be as much of a stress reducer and sleep game-changer as I have. Relish those Zzzs and dream on!
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Tana Amen’s Favorite Clean Beauty Cosmetic Products
In recent years, I’ve been on a mission to go totally non-toxic with my beauty routine from head to toe—or, you could say, from shampoo to pedicure polish. Especially considering my health history (including overcoming cancer and a hysterectomy), it’s very important to find products that help me not only look great in my 50s, but feel great about what I am putting on my body. I recently shared a list of my favorite non-toxic personal care products, and today I’d like to reveal some of my favorite clean beauty products in the cosmetics category. As a reminder, it’s crucial to choose the right non-toxic brands, because harmful ingredients have been linked to numerous health concerns: Cosmetics with parabens are associated with hormonal issues. Fragrances in cosmetics (phthalates) decrease brain-derived neurotrophic factor (BDNF), a substance that helps neurons grow, and cause hormone disruption. Lead (found in lipsticks, for example) is a neurotoxin that damages the brain’s hippocampus and prefrontal cortex. Not so pretty, right? Luckily, there has been a growing demand for clean beauty products, and now there are more options than ever for those of us who want to enhance our looks without the negative side effects. Tana Amen's Favorite List of Clean Beauty Products When I’m looking for beauty products that aren’t harmful to my health, I use an app called Think Dirty to check up on a product’s safety. Here’s a quick cheat sheet with some of my favorite clean cosmetics: 1. Non-toxic Mascara and Eye Liner I fell in love with the 100% Pure brand a few years ago, after seeing what amazing ratings it has on Think Dirty. One of my favorite products is the 100% Pure Fruit Pigmented Ultra Lengthening Mascara, a water-resistant formula that doesn’t flake or smudge. It lengthens and strengthens lashes with natural conditioners like wheat protein and provitamin B5. And its pigments come from natural ingredients like black tea, berries, and cocoa, rather than coal tar, Teflon, and other toxic petrochemicals. The mascara is available in a range of colors: Black Tea, Blueberry, Blackberry, and Dark Chocolate. To complete your eye look, reach for 100% Pure Creamy Long Last Liner in silver, brown, and black hues. These are pencil options, but Long Last Liquid Eye Liners in Black Tea, Blackberry, and Dark Chocolate will satisfy liquid eye liner fans. Finally, for brows that wow, Long Last Brows is a natural gel that shapes and fills in your eyebrows with the brand’s signature ingredients, like cocoa and black tea. The gel creates natural-looking color and texture, but it also promotes healthier eyebrows with ingredients like biotin and provitamin B5. And, if you want to grow lusher-looking brows, you can also try the 100% Pure Green Tea Fiber Brow Builder. 2. Non-toxic Concealer and Foundation Foundation is one of those products available in a range of application methods—cream, stick, liquid, and powder—and each has its advantages. To meet any preference, here are a few great ones that are also certified by the Environmental Working Group (EWG) for their clean ingredients: If a stick is your pick, try W3ll People Narcissist Foundation Sticks. This plant-powered company avoids using synthetic fillers, sulfates, preservatives, and fragrances in its products. Parabens, avobenzone, oxybenzone, GMOs, phthalates, sulfates, phenoxyethanol, dimethicone, petrolatum, PEG, propylene glycol, mineral oil, talc, nanoparticles, and thousands of other potentially toxic ingredients are all forbidden. Coordinate your foundation with the brand’s Bio Correct Concealer, which offers 20 shades to suit any skin tone—while nourishing with pomegranate, olive, and sunflower seed oils. Is liquid foundation more your style? I recommend Beautycounter Skin Twin Featherweight Foundation. This product has won numerous awards from beauty editors for its lightweight and long-wearing formula. It also contains responsibly sourced palm and hyaluronic acid to help plump the skin and deliver added hydration. Finally, a great powder foundation is BareMinerals Original Matte Loose Mineral Foundation Broad Spectrum SPF 15. It’s made with just 7 clean and vegan ingredients, without any unnecessary additives, binders, fillers, or talc. It’s formulated without parabens, formaldehyde, gluten, synthetic fragrance, PEGs, and many more damaging components. Plus, it’s lightweight and offers a matte finish you can customize from sheer to full coverage, without clogging pores. And I love that it has SPF—just make sure you apply sunscreen underneath, too. 3. Non-toxic Blush, Bronzer, and Face Powder Jane Iredale Glow Time Bronzer Stick, in shades like Scorch, Sizzle, and Blaze, offers a no-shimmer, creamy finish when you need a natural-looking sun-kissed glow. I also love using bronzer to contour and sculpt the face, and this cosmetic features skin-healthy ingredients, like hydrating jojoba seed and coconut oils. If you want to add a pearly shimmer, try a swipe of Jane Iredale Glow Time Highlighter Stick, packaged in the same easy-to-apply stick format. Honest Beauty Creme Cheek + Lip Color is EWG-certified and does double-duty by providing color for both cheeks and lips. Shades run the gamut, from deep red Plum Berry and soft Peony Pink to coral, lilac, and peach hues. One thin application offers a barely-there flush, but this product can also be built up in layers for a more noticeable pop of color. As a bonus, the packaging is sustainable, made with environmentally friendly, 100% recycled, pre- and post-consumer waste materials. Finally, for setting face makeup and eliminating any excess shine on the skin, finish with a great powder. I like the talc-free formula of RMS Beauty UnPowder. I prefer a translucent (untinted) shade, but you can also select one that matches your skin tone, from fair to deep. It creates a natural finish while smoothing the appearance of pores and helping your makeup last longer. 4. Non-toxic Eye Shadow Eye shadow is a staple in most women’s makeup collections, but its application around the delicate eye area means that it’s crucial to choose a safe formula. I (and many beauty experts) love Ilia Liquid Powder Eye Tint, available in 16 matte and pearly shimmer shades. It offers a luxurious cream-to-powder formula that dries to a smooth finish without smudging. Plus, this lightweight, water-based shadow can be applied lightly for a soft wash of color or built up in layers for bolder, more concentrated results. It’s free of silicone, gluten, and fragrance. 5. Non-toxic Lipstick, Lip Gloss, and Lip Liner Rejuva Minerals Pur’ Lips lipstick is made with more than 60% organic ingredients. It offers a moisturizing formula and sheer to medium coverage, and it’s EWG-certified and rated “Clean” by the Think Dirty app. It’s also free of parabens, soy, GMOs, and gluten. All 5 shades are colored with minerals and botanicals, like crushed red rose petals, instead of harmful FD&C dyes or carmine. Meanwhile, lip gloss lovers will appreciate Rejuva Minerals Tinted Lip Moisture, available in two flattering colors. For the perfect pout, outline with a lip liner like Fitglow Beauty Vegan Lip Liner. I love this vegan pencil because its opposite side includes a blending brush, helping to eliminate any harsh lines. Plus, the formula helps hydrate and plump lips while providing long-lasting wear. Beauty From the Inside Out Something is wrong with the picture if we’re supposedly beautifying ourselves on the outside while harming our bodies on the inside. That’s why beauty products, including cosmetics, deserve a closer look. What kinds of products are populating your shelves? Do yourself a favor: Scan your current supply, cross-referencing with reputable organizations like Think Dirty and the EWG’s Skin Deep database, and switch out anything that’s potentially toxic with safer formulas. Purchasing non-toxic products allows us to vote with our dollars. The more we demand—and buy—safer beauty products, the more manufacturers will prioritize making formulas that are both effective and safe.
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Smart Ways to Curb Sugar Cravings at Gatherings & Parties
As I write this, we’re in the thick of the holiday season, complete with parties, dinners, family gatherings, presents—and, for many Americans, way too much sugar. Unfortunately, this time of year seems to give people an all-season pass to overconsumption. This can translate to everything from eating to spending, but it’s especially detrimental when sugar is the culprit in question. The good news is, you don’t have to accept the common assumption that this time of year—or any holiday, special event, or season, for that matter—is a reason to ditch your healthy diet. Changing your attitudes about “needing” or wanting sugar is possible with just a few small but effective tweaks to your ways of thinking and behaviors. I’ll outline a few of my go-to techniques below. And, after you get used to eating less sugar (which can happen after just a few days), you’ll be able to taste the true flavors of foods and wonder why you ever wanted it. Read on for my best tips on why and how to curb sugar cravings at the holidays and year-round. How Sugar Harms Your Health I’ve spoken many times about how harmful sugar is to human health. Here are just a few examples of the damage it can cause: Sugar is pro-inflammatory. Consuming things like sugar, simple carbohydrates, and processed foods promotes chronic inflammation. That’s right—your body actually creates an inflammatory response. Over time, this low-level but chronic inflammation can play a role in many health issues, including obesity, type 2 diabetes, heart disease, and cancer. Sugar damages brain health. A Standard American Diet (SAD), including high sugar intake, has been linked to mental health problems, including depression, attention deficit disorder (ADD), and dementia. Sugar slows you down. Avoiding sugar can generate many positive, uplifting effects: more energy, better focus, a better memory, improved moods, and a slimmer waistline. On top of all these potential downsides, we also know that this toxic substance raises blood sugar, causes rapid releases of insulin, is full of empty calories, feeds cancer cells, and gives you cavities. When we consider all of the ways it harms our bodies, why would we ever consume sugar to begin with? It’s simple: like any other addictive drug, the more you consume, the more you want. It’s a vicious cycle—but one you can climb out of. Smart Ways to Curb Sugar Cravings at Parties It can be difficult enough avoiding sugar in the grocery store, where the aisles are stuffed with foods that contain heaps of added sugar. But when you’re away from your normal routines and environment—such as during holidays or at special events—it can feel like even more of a challenge. Whether you’re in the midst of holiday party season, making the rounds at family gatherings, or looking for ways to avoid sugar year-round, I’ve developed great tips to help you avoid the white stuff. Follow these suggestions to just say no: Plan and Prepare. Some people believe that willpower is the key to eating healthier, but I believe in having a plan. When you take steps ahead of time, you help ensure your success. This can mean: Preparing and carrying healthy snacks so you’re never famished Bringing your own homemade treats to parties and dinners Having a rehearsed response to pushy offers of desserts and other junk food (while remembering that “No, thanks” is a full sentence!) Mindfully planning to indulge in three small bites of one specific food that is not going to trigger a binge session Switching out refined sugars and simple carbohydrates for complex carbs in the form of plant foods, like sweet potatoes and apples, to help satisfy your cravings When you don’t plan ahead, you’re much more likely to give in to any temptation that’s placed in front of you. You could find yourself eating unhealthy foods that don’t even appeal to you—consuming them out of peer pressure, boredom, or hunger. Don’t show up to any event unprepared. Avoid the Hidden Sugar Bombs. It’s incredible how many ways added sugar can creep into our diets. It’s not just about the white powder spooned into tea or coffee, or the obvious sugar bombs like cake, candy, and cookies. These days, all kinds of processed foods have loads of sugar, including some you’d never expect. Dressings, cereals, sauces, yogurt, granola bars, canned vegetables, milk (both cow and plant-based), and many more foods and drinks often contain surprising amounts of added sugar. Check the labels of anything you buy. Remember that 4 grams equals 1 teaspoon of sugar. The American Heart Association recommends no more than 24 and 36 grams of sugar daily for women and men, respectively. Keep in mind, too, that sugar takes many forms. The CDC warns Americans about consuming too much sucrose, dextrose, table sugar, syrups, honey, and sugars from concentrated fruit or vegetable juices. But there are dozens more names for sugar nowadays, from agave to brown rice syrup to sorghum. Unfortunately, many artificial sweeteners are awful alternatives that present their own health risks. (The ones I choose are stevia and monk fruit. Coconut palm sugar is also acceptable, but in moderation, as it contains all the calories of regular sugar.) Finally, be careful about what you drink. Holiday parties are known for sugar-packed punches and eggnog, both with and without alcohol. Not only are alcoholic beverages full of sugar and empty calories, but they weaken your resolve so that you’re more likely to consume unhealthy foods or eat more than necessary. Try sparkling water with a squeeze of lime instead. I like to say “Replace, don’t erase” when it comes to making healthy dietary changes. We don’t need to “go without”—we just need to make better choices, and we’ll never feel deprived. Remember Your Why. It can be easy to lose sight of your reasons for healthier eating when everyone else is feeding you excuses. We’ve all heard them: “You can have just one!” or “Why not, it’s the holidays!” Before you know it, you’re buying into the hype—and eating foods you know are going to make you feel terrible, both physically and mentally. Instead, train your mind to keep your why at the forefront. What health benefits are you going to reap by avoiding the sugar bombs this season and year-round? Maybe you want to live longer so you can spend more time with your grandchildren. Maybe you’re motivated by the mental clarity and the physical feeling of lightness when you’re not weighed down by consuming poisons. Or maybe you’ve noticed how much better you sleep when junk food is off the menu. When you’re clear on your reasons and you focus on what you’re gaining (rather than what you’re giving up), you’ll find it much easier to stick to your guns and say no. However, if you do find yourself eating foods you’d rather avoid, don’t beat yourself up. Use this as an opportunity to learn about your behavior. Why did you make that choice? Did you forget to plan, or did you feel left out of the festivities? And how did you feel after you ate the food? Did it set off cravings for more sugar? Did you find yourself eating mindlessly? Take note of your behaviors. Awareness is key for making appropriate changes in the future. No-Sugar Strategies The power to change our habits lies in the mind. Using the simple strategies outlined above, you’ll find it easier to avoid the sugar overload this season and beyond. Because if you can maintain your focus on healthy eating during the holidays, chances are you’ll be well-prepared for the entire year. Plus, you won’t have to ring in this New Year’s Day feeling bloated, sluggish, and depressed—it’ll be a much happier New Year from the start.
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2 Healthy Dessert Recipes from Tana Amen's Cookbook
When many people think of the holiday season, they think of food—and especially sweets. Cakes, pies, cookies, and chocolates can seem like required eating at many holiday events. But here’s the good news: You can have all of the holiday fun and the tasty desserts without going overboard. When you consume too much sugar, carbs, and unhealthy fats, your diet, your energy, and your sleep quality suffer—not exactly a good way to keep up your holiday cheer. That’s why I love creating desserts with all of the decadence of traditional recipes, but without all of the junk. Here are just a few tweaks I suggest to help turn desserts from destructive to delicious (and nutritious): Replace toxic table sugar with sweeteners like stevia or monk fruit. Incorporate good-for-you spices like cinnamon to boost the health benefits. Use tree-nut or seed butters instead of peanut butter. Add fiber and protein through additions like fresh fruit and raw nuts. Swap butter and vegetable oils for healthy fats like coconut oil. To get you started, here are a couple of recipes that are my personal holiday favorites. They’ve proven to be hits with friends and family over the holidays, too! Chocolate Cashew Protein Balls Chocolate and a protein boost to get you through the holidays—these bite-size treats are a win-win. But it’s important to choose your ingredients carefully. I use BrainMD Brain in Love, which is my husband’s, Dr. Daniel Amen’s, recipe. It’s delicious, but it’s also sugar-free, gluten-free, dairy-free, cholesterol-free, non-GMO, and good for your brain and body. This decadent dark chocolate has 400 mg flavanols (bioactive compounds that have antioxidant properties), plus 3 g fiber and 3 g protein, per serving. Holiday Tip: As an added bonus, you can easily whip these up as homemade gifts for family and friends. Or you can bring them to holiday parties so you have your own healthy treats. By planning ahead, you won’t be tempted to engage with any of the sugar-bomb desserts on offer. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Chocolate Cashew Protein Ball Recipe [wc_row] [wc_column size="one-half" position="first"] Ingredients: ½ cup chocolate or vanilla plant-based Brain MD protein powder 1 cup cashew butter or other tree-nut butter, or seed butter (no-stir variety) 2 tablespoons stevia powder, monk fruit, or honey (optional) ¼ cup flax meal 1 teaspoon cinnamon (or cacao powder for more chocolate flavor) 2 teaspoons vanilla ¼ cup chocolate chips (dairy-free and sugar-free—the Lilly’s Brand is great) 24 toothpicks 8 ounces dark chocolate (dairy-free and sugar-free, such as the Brain MD brand) 2 tablespoons coconut oil (optional) 24 truffle liners (optional) 24 colorful foil wrappers (optional) [/wc_column] [wc_column size="one-half" position="last"] Directions: Line a cookie sheet with parchment or wax paper. In a large bowl, thoroughly mix together the protein powder, cashew butter, stevia or other sweetener, flax meal, cinnamon, vanilla, and chocolate chips. Form into balls, insert a toothpick in each, place on parchment paper, and refrigerate for a minimum of 30 minutes. Put the 8 ounces of chocolate (and coconut oil if desired) in a microwave-safe bowl. (Coconut oil is not necessary, but it will give you a bit of grace, guaranteeing that you don’t burn your chocolate, and give you a smooth, creamy consistency every time.) If using chocolate bars, break them into pieces. Heat the chocolate in 20- to 30-second intervals, stirring each time. Heat until the chocolate is completely melted and smooth, being careful not to burn it. If you prefer heating chocolate over the stove, either heat over low heat using a double boiler, or use a small pot and stir constantly so the chocolate doesn’t burn. When the chocolate is liquefied, dip each ball into the chocolate mix and place back on the lined cookie sheet. Place the tray of chocolate-covered protein balls in the refrigerator for a minimum of 30 minutes so the chocolate hardens. If desired, wrap in colorful foil wrapping, remove the toothpicks, and place in truffle liners. Store in the refrigerator. [/wc_column] [/wc_row] Notes: Be sure to use a firm “no-stir” brand of cashew butter (or other nut butter) or seed butter. Also keep the balls small, which will make them easier to work with. Nutritional Info: This recipe makes 24 balls. Each serving has 81.5 calories, 7.4 g fat, 1.2 g saturated fat, 9.1 mg sodium, 3.9 g carbohydrates, 0.8 g fiber, and 3 g protein. [/wc_box] OMNI Apple Cobbler Squares This is a fan-favorite dessert recipe from my book The Omni Diet, and it’s especially great for the winter holidays, when apples are in season. I like to use red apples for this recipe, because they’re sweeter, but you can also use a combination of red and green. The warming spices of cinnamon, nutmeg, and ginger also add traditional holiday aromas and flavors. Plus, spices are a delicious and easy way to add numerous health benefits to your desserts! Holiday Tip: Holidays can be difficult enough when we adults have to monitor our own food and sugar consumption. But it’s even trickier when our children are constantly being pushed foods that are unhealthy and toxic to their brains, teeth, and bodies. That’s why, when my daughter Chloe was younger, I made sure to provide a brain-healthy meal and dessert, like this apple cobbler, at home before she went out to places where sugar was going to be the main event (like holiday parties). When you provide better options for your kids—and model those choices as the parent—you’ll find they learn how to make healthier choices themselves as they get older. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Apple Cobbler Squares [wc_row] [wc_column size="one-half" position="first"] Ingredients: Crust 3⁄4 cup almond flour 3⁄4 cup all-purpose gluten-free flour 8 dates 4 teaspoons coconut oil Filling 7 apples 1⁄2 cup monk fruit sweetener 1 teaspoon cinnamon 1⁄2 teaspoon nutmeg 1⁄4 teaspoon ginger Crumble Topping 1⁄4 cup pecans or walnuts 1⁄4 cup almond flour 2 tablespoons unsweetened almond butter 6 dates [/wc_column] [wc_column size="one-half" position="last"] Directions for Crust: Preheat oven to 350°F. Coat a 9x9-inch glass baking dish with a light coat of coconut oil. In a food processor, mix the flour, dates, and coconut oil until the mixture is pasty and holds together. Press the mixture into a pan with fingers, halfway up the sides. The crust should be thin. Bake for 10 to 15 minutes until light golden brown. Directions for Filling: Meanwhile, prepare the filling. Peel and chop apples. (Try using the slicer attachment on a food processor as a shortcut.) Place apples in a medium pan over medium heat. The apples will release fluid and begin to dehydrate. Add monk fruit, cinnamon, nutmeg, and ginger. Cook until the apples are hot and soft, about 15 minutes. Don’t allow the apples to dry out and burn. Remove the apples from heat and pour into the pie crust. Assembling Cobbler: Mix all topping ingredients in a food processor until well-blended and chunky. Remove the crumble topping from the food processor and use your hands to sprinkle on top of the apples in the pie crust. Bake the pie for 15 minutes. [/wc_column] [/wc_row] Nutritional Info: This recipe makes 16 servings. Each serving has 158 calories, 7 g fat, 2 g saturated fat, 0.0 mg sodium, 0.0 mg cholesterol, 15 g carbohydrates, 3.8 g fiber, 8 g sugar, 2.8 g protein. [/wc_box] ’Tis the Season for Staying Healthy With cold and flu bugs circulating, holiday stress, and shorter, darker days, it’s crucial to maintain our health this time of year through any strategies possible. One easy way to feel better all season long is to stick to a healthy, nourishing diet and just say no to the gorge-fests that can accompany this season. These delicious desserts are proof that you can still indulge in amazing treats while never feeling deprived—and stay on track until the new year and beyond.
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Tana Amen's Top Picks: Non-Toxic Personal Care Products for a Healthier Regimen
When it comes to choosing personal care products, just like with my diet, I’m very selective about what I purchase. Shopping smartly is crucial, because the formulations we slather on our bodies—from nail polish to sunscreen—are often chock-full of chemicals. And critics suspect that some of them may have health-harming effects. On the other hand, I also remember a time when the label “all-natural” felt like a code phrase for “doesn’t work.” Thankfully, those days are in the past. In recent years, growing awareness about products’ ingredients—plus further scientific studies evaluating their potential side effects—have changed the landscape. Today, buzzwords like “clean,” “natural,” and “organic” are normal and even expected on our beauty shelves. And manufacturers are making strides to ensure not only these products’ safety but their effectiveness. If you’re looking for some suggestions on what to buy (and avoid), read on for some of my favorite personal care brands and products in 7 key categories. Non-Toxic Personal Care Products to Support a Healthier Daily Regimen Non-toxic Nail Polish I’m probably not alone here, but having a freshly done manicure and pedicure instantly makes me feel more put-together—and, yes, more polished. But nail polish can be formulated with all kinds of scary ingredients. That’s why I really appreciate Zoya, a non-toxic option. The brand makes hundreds of shades, so you’ll never lack choices, from shimmers and glitters to neutrals and brights. But, more importantly, it’s free of formaldehyde, formaldehyde resin, dibutyl phthalate, toluene, camphor, triphenyl phosphate (TPHP), parabens, xylene, ethyle tosylamide, and lead. Plus, if you prefer to outsource your manis and pedis, this brand is also found in many professional nail salons. Non-toxic Feminine Care Products When buying basic feminine care products like menstrual pads and tampons, you might assume they aren’t harboring potential toxins. But the Campaign for Safe Cosmetics (CSC) warns that they may contain a few ingredients of concern, including the following: Dioxin from bleach has been linked to cancer, hormone disruption, and endometriosis. Pesticides that are used on conventionally grown, non-organic cotton are associated with side effects like infertility, neurological dysfunction, and developmental defects. They may remain present as residue on feminine care products, which aren’t required to be tested for pesticides before hitting shelves. Unknown “fragrance” ingredients may contain allergens, sensitizers, phthalates, neurotoxins, and synthetic musks. Some of these are linked to hormone disruption and fertility effects. Avoiding these hidden toxins is especially important because they’re coming into contact with very sensitive areas of the body. For healthier options, the CSC recommends brands like Seventh Generation and Natracare for pads and tampons, or DivaCup and The Keeper reusable menstrual cups as waste-free alternatives. Non-toxic Sunscreen It’s impossible to overstate the importance of sunscreen—and the need to apply it often. Living in sunny Southern California, I consider it one of the most important personal care products in my daily life. Sunscreen protects us from deadly diseases like skin cancer and melanoma while preventing painful effects like sunburn. It’s also one of the most fundamental ways we can keep our skin looking its best as we age, helping prevent premature wrinkles and hyperpigmentation. A few suggestions for proper usage: Ensure you’re applying enough product to your face and body (even on cloudy days or when you’re driving). In general, reapply every couple of hours throughout the day—more often if you’re sweating or swimming. For the face, I like Juice Beauty Oil-Free Moisturizer SPF 30, as well as Saint Jane Luxury Sun Ritual Pore Smoothing SPF 30. If you’re looking for entire natural product lines, Coola is an organic option with a full range of face and body products that are free of ingredients like parabens, phthalates, synthetic fragrance, oxybenzone, and octinoxate. And Supergoop has all kinds of different formats (stick, cream, lotion, spray, and more) with a mineral-based formula that leaves out a long list of potentially damaging ingredients. Non-toxic Body Wash Traditional body washes can be formulated with several ingredients believed to be harmful. The nonprofit organization Breast Cancer Prevention Partners calls out a few common culprits: Formaldehyde is a known carcinogen and may be used as a preservative in personal care products. Triclosan, an antimicrobial ingredient, may disrupt Parabens help prevent mold and bacteria growth, promoting a longer shelf life. But these chemicals have been studied for their disruption of hormones and increased breast cancer risk. Ethoxylated ingredients are chemicals that may be linked to cancer. Watch out for any ingredients that end in ‘eth.’ Luckily, there are now many natural, clean, and organic body washes available on the market. Dr. Bronner’s Pure-Castile Soaps, which are available in both liquid and bar form, are classics in the natural-products category and now are Environmental Working Group (EWG)-certified. Made with organic and fair-trade ingredients, they have no synthetic preservatives, detergents, or foaming agents, and they’re infused with organic oils to provide extra moisture for skin. (As a bonus, these soaps clean just about everything—from skin and hair to pets and dishes.) Another good choice for both face and body, available at many drugstores, is Eucerin Advanced Cleansing Body & Face Cleanser. It’s fragrance-free, so it’s ideal for sensitive skin. Non-toxic Deodorant Even big-name brands like Dove and Secret have been hopping on the natural and aluminum-free deodorant bandwagon. That’s because more consumers are saying no to traditional deodorant and antiperspirant ingredients like aluminum, parabens, triclosan, and phthalates. Detractors fear some of these ingredients can be absorbed by skin and disrupt hormones, ultimately raising the risk of breast cancer. Natural deodorant products have evolved to include ingredients that are both non-toxic and effective. Native Deodorant has a range of scents (all made without aluminum or parabens), but the Unscented and Lavender & Rose varieties have the highest rating on the EWG Skin Deep database. The same EWG thumbs-up is given to another of my favorites, Humble Vegan & Sensitive Skin Deodorant in Simply Unscented. It’s free of aluminum, alcohol, parabens, talc, or artificial fragrances. Non-toxic Toothpaste Our mouths, teeth, and gums deserve non-toxic products for optimal oral health. I reach for Burt’s Bees Clean & Fresh Fluoride Free Toothpaste in Mint Medley, sweetened with steviol glycosides, naturally found in stevia plants. It’s made without sodium lauryl sulfate (SLS), triclosan, artificial flavors or sweeteners, preservatives, and blue, red, and yellow dyes. Another great choice is Tom’s of Maine Antiplaque & Whitening Toothpaste. The formula is free of gluten, parabens, formaldehyde, artificial colors, dyes, mineral oil, phthalates, SLS, artificial flavors and sweeteners, diethanolamine (DEA), polyethylene glycol, and triethanolamine (TEA). Non-toxic Hair Products Finding non-toxic haircare products is a must, since these formulas interact with our skin, not just our hair. Plus, we tend to use a lot of different products throughout a typical day or week, from shampoos and conditioners to hairsprays and gels. Innersense Organic Beauty has a full range that’s suitable for all hair types—without synthetic surfactants, gluten, or silicone-based ingredients. Another brand with a commitment to nixing controversial ingredients is Briogeo, which shuns sulfates, parabens, phthalates, silicones, DEA, and synthetic dyes in its entire line. Haircare brands like these will let you do your ’do, without the damage. Choose Your Personal Care Products Carefully Everyone knows I have a commitment to eating a diet that’s well-balanced, energy-boosting, and rooted in nature’s abundance. But we all need to be more aware of (and particular about) the products we put on our body, not just in our body. Environmental toxins, unfortunately, are now present everywhere in our modern world. That’s why it’s crucial to take whatever steps we can to minimize them, when possible, by being better-informed consumers. We must all do our homework to ensure that our maintenance of total-body health extends to our personal care product choices, too.
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Tana Amen’s Favorite Core Strengthening Workouts
True to its name, the core is a crucial part of our bodies that enables us to carry out our most basic daily functions. We engage the core when standing up or sitting down, holding an upright posture, maintaining balance, lifting objects—the list goes on. That’s why I’m always on the hunt for effective ways to build my core, and one of my favorites is strength training. I recommend including strength training in any regimen 2 to 3 times per week, for about 40 minutes each session. Within these guidelines, in addition to spending time on both the upper and lower body, you’ll want to focus on the super-important muscles that connect them: the core. Why Is Core Strengthening Important? First, let’s bust a common myth. The core of your body isn’t just your abs. The core is made up of about 30 muscle groups that connect the spine and hips to the pelvis. Technically, physicians define the core as the body’s torso, or trunk, as well as the pelvic and thoracic girdles. Its muscles can be divided into four functional groups: anterior, posterior, medial, and lateral. In layman’s terms, this group of muscles allows for stabilization of the body and a range of movements, including bending, twisting, and walking. In addition, a stronger core prevents other parts of the body from overworking to compensate, so it helps prevent unwanted issues like pain or injury. And a strong core helps muscles in the abs, pelvis, and lower back work better in tandem. No wonder our core is so key to our health and vitality! Just like with any body part, we want to stick to a regular routine so we don’t lose muscle—especially as we age. I remember feeling the effects of a weakened core after my hysterectomy some years back. After resting through the post-op recovery period, I was excited to return to my usual workouts. But I soon found that the surgery really impacted my core muscles, and I had a long journey toward returning to normal. As the saying goes, it’s easier to stay in shape than get in shape. So, as long as your health circumstances permit, stick with a steady core-strengthening routine once you have one in place. How to Strengthen Your Core A lot of people who ask me about the best core workouts are surprised when I share some of my favorite moves, because they’re anything but fancy. They’re doable (even if you need modifications) at any level of physical fitness. And, in addition to the 3 moves below, I love martial arts for engaging the core, as well as Pilates and yoga. In fact, you’ll find that with the proper form, all kinds of exercises require engaging the core. On top of traditional workouts, the chances to strengthen this area of the body are endless throughout your day. Start by simply being mindful of your core as you go about your typical routine, and you’ll notice plenty of opportunities, from walking the dog to climbing stairs. You can even tighten up your core when sitting at a desk. Just make sure you also set aside time for specific core-strengthening exercises. Check with your doctor before beginning a new regimen if you’re starting from scratch. Once you’re cleared, try these 3 core-strengthening moves I swear by… 3 Best Core-Strengthening Moves to Add to Your Workout! Planks and Plank Rolls Planks are great for strengthening the entire body, but they’re an especially useful workout for the core muscles. To do a traditional plank, place your body face-down on the ground. Rest your forearms on the floor so that your right hand is near your left elbow and your left hand is near your right elbow. Raise up your body so that you’re supporting your body weight on your forearms and your toes. Pull your abs in toward your body and ensure you’re positioned in a straight line (don’t stick your backside up in the air or sag your body down to the ground). Hold the position for 8 seconds to start, eventually working up to 30 or 60 seconds with practice. To turn this move into a plank roll, after the 8-second hold, twist your body to the right so that your right side is facing the wall. Your shoulder and elbow should be lined up. Keep a straight body; don’t let your hips sag toward the ground. Hold the position for 8 seconds. Twist back down to the start position, hold again for 8 seconds, and twist to the left, holding for 8 seconds. Start with 2 to 4 reps (1 rep means cycling through all 3 positions: face-down, right, and left). Work up to 12 reps. I’ll admit that plank rolls can feel a little advanced for those who are just starting out. So, if you’re totally new to planks, you can try a chair plank. It’s similar to a traditional plank, except you’ll rest your forearms or place your hands on a chair, keeping the body at an angle to the floor instead of parallel to it. This is a great option for newbies or seniors. Bird Dog I love this move because it’s one of the safest and most effective core exercises. It helps strengthen the muscles that protect the spine, which is crucial for our posture and balance. First, start on your hands and knees, in an all-fours position. Make sure your hands are in alignment with your shoulders and your knees are in alignment with your hips, perpendicular to the floor. As you perform the move, keep your eyes looking straight at the ground and keep your head in a straight line with your back, parallel to the floor. Slowly lift your right hand off the ground and extend it out straight forward as you lift your left knee off the ground and extend your left leg out straight behind you. Hold both limbs there for 5 seconds, then return to the start position. Repeat on the other side, with the left hand and right knee. Do 4 reps per side, eventually working up to 10 to 12 reps on each side. Dead Bug It doesn’t sound so appealing, but the dead bug is one of my favorite core workouts to do. It’s simple yet effective, and great for any age group. Plus, it can help diminish or prevent back pain, improve posture, and promote balance. While you can do this with no equipment, I like to hold a weight in my hands and alternate the leg lifts. To do this move, lie flat on your back. If using a weight or weights, grip them in your hands. For alternating leg lifts, raise both knees to make them perpendicular to the floor, with the knees bent at a 90-degree angle. Extend the left leg straight out (but keep it off the ground) while you extend your arms above your shoulders. Crunch the body inward to return to start position, then extend the right leg and the arms. You can also extend both legs at once: Keep the body straight, with legs slightly raised off ground, crunching inward to bring the arms above the chest and the knees above the hips. Again, start with a few reps and work up to 12. For an extra core boost, at the end I like to do a burnout crunch—which just means that I do crunches until I can’t anymore. Core Exercises Offer Full-Body Benefits If there’s one part of the body that keeps the whole system running smoothly, it’s the core. The good news is that there are so many ways to keep it strong—and keep us mobile. By adding core exercises to your routine, you’ll look fitter, feel stronger, enjoy better posture, and be much less likely to get sidelined by an injury. And here’s one final tip: I fuel my workouts and body with BrainMD’s Brain MCT Energy. Because better health isn’t just about looking great—it’s an inside job, too.
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How to Get More Omega 3s in Your Diet
Healthy fats are crucial for the body’s functioning, yet too many Americans are ingesting all the wrong kinds. Their diets are high in inflammation-triggering cooking oils, saturated fats from industrially-raised red meats, or trans fats hiding out in ultra-processed foods. But what if I told you that certain kinds of fats will actually promote your health and longevity, rather than detract from it? Yes, these healthy fats exist. They’re called omega-3 fatty acids, and they’re naturally present in a variety of delicious ingredients. Below, I’m going to share some of my top omega-3 foods. But first, let’s look at why it’s so important to get more of these fats in your diet. Why Are Fats Necessary? The fat-free and low-fat crazes that swept our country in past decades deserve to stay in the history books. Fats are necessary for numerous crucial functions of the body. We do want to stay far away from certain harmful fats, like trans fats, certain saturated fats, and anything that’s fried. But the right kinds of fats have an important role to play in our diet. First of all, they help us feel full and satiated after eating, which prevents us from overeating at or between meals. Within the body, fats help in absorbing and storing certain vitamins, minerals, and nutrients. They also assist the body in storing energy, building healthy cells, maintaining muscle mass, supporting proper brain function, and making hormones. They can even help prevent oxidative damage and degenerative nerve disorders. In other words, fat can be our friend, not our enemy. Omega-3s are one category of these helpful types of fats that we need to make sure we’re consuming regularly. Omega-3 Benefits Foods that are rich in omega-3 fatty acids are so beneficial because they help reduce inflammation in the body. And inflammation, we now know, is what hastens disease by putting constant stress on internal systems like organs, arteries, and nerve cells. I call omega-3 fatty acids “superstar nutrients” because they work against this onslaught. First, here’s a quick reminder of the different types of omega-3s: Alpha-linolenic acid (ALA) is a plant-based, polyunsaturated fatty acid that promotes brain health, including neuroplasticity. ALA also helps protect against cardiovascular and neurological disorders. Eicosapentaenoic acid (EPA) can help support a healthy mood and emotions by reducing the severity of inflammation in the brain. Docosahexaenoic acid (DHA) may assist the brain with crucial functions such as attention, processing, and memory. DHA makes up ¼ of all brain fat and helps build brain cell membranes. One scientific review noted that numerous studies have linked essential fatty acids with other health benefits: cancer prevention, brain and vision functioning, and a reduction in cardiovascular disease, arthritis, hypertension, diabetes, and neurological/neuropsychiatric disorders. On the other hand, a deficiency in omega-3s can create greater risk of a long list of health problems. These include age-related cognitive decline, depression, mood swings, and hand and foot neuropathy. But a healthy intake promotes immune response, cardiovascular and joint health, vision, skin health and wound healing. Omega-3 fatty acids are also critical for pregnant women, as they help develop her baby’s eyes, brain, and immune system. Omega-3 vs. Omega-6 One word of caution: Don’t confuse omega-3s with omega-6s. Most Americans should be increasing their omega-3 intake and reducing omega-6. In decades past, humans consumed these at about a 1:1 or 1:2 ratio of omega-6 to omega-3. But with the modernization of processing and storing groceries, today’s foods are often formulated with ingredients like preservatives and processed oils—which, unfortunately, are high in omega-6s. Today, that 1:1 ratio of human consumption has ballooned to 20:1! You can only imagine the inflammatory havoc this wreaks on the body, raising the risk for everything from heart disease to cancer. When increasing your omega-3 intake and reducing omega-6s, aim for an optimal ratio of 1:2 omega-6 to omega-3 (and no higher than 1:3). Studies have shown that maintaining the correct ratio of omega-3s to omega-6s will also help maintain healthy cholesterol levels. You’ll decrease triglycerides and help prevent LDL from oxidizing, which reduces damage to arteries. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] My Favorite Omega-3 Foods Want to start getting more omega-3s in your diet? Add some of my favorite omega-3-rich foods to your shopping list: Meat and fish. Omega-3 fatty acids are found in fatty fish such as salmon, albacore (white) tuna, mackerel, herring, sardines, lake trout, and halibut. When eating other meats, select grass-fed, free-range types, which have roughly 4% to 6% EPA/DHA and much lower levels of omega-6 and saturated fats than factory-farmed meat. Eggs. If you don’t have sensitivities to eggs, they’re a great omega-3 option—rich in protein, simple to prepare, and versatile for use in many dishes. Plus, you can make hard-boiled eggs in advance and grab them for on-the-go snacks. Always choose a variety that is cage-free, organic, and DHA-enriched from vegetarian-fed chickens. Herbs. We don’t always associate herbs with providing healthy fats, but herbs can be an easy (and flavorful) way to sneak them into your diet. For example, oregano, a strong antioxidant, is a source of omega-3 fatty acids. And thyme increases DHA while being densely packed with polyphenols, vitamins, and minerals. Flax, chia, or hemp seeds. Seeds are naturally high in omega-3s, and I love them because they’re so easy to add to meals. Sprinkle some seeds in smoothies, on salads, or on top of oatmeal, for example. Just be aware that the benefits of seeds don’t necessarily translate to their corresponding oils. For example, I advise staying away from flax oil, which is actually inflammatory and higher in omega-6 fatty acids. Walnuts. When it comes to omega-3 content, one nut beats out all others by a significant margin: walnuts. Make sure that you’re buying raw, unsalted nuts. Avoid roasted varieties, which can oxidize the nuts’ oil. If roasted is the only option, pick dry-roasted over those roasted in oil. [/wc_box] Benefits of Taking Omega-3 Supplements Many people don’t consume the optimal omega-3 to omega-6 ratio or get enough healthy omega-3s in their diet. That’s why omega-3 supplements can really save the day—and your health. In addition to the many benefits listed above, omega-3 supplements have been associated with improving responses to everyday stressors and increasing blood flow to the brain. Help ensure a healthy omega-3 balance by taking fish oil supplements. This is especially important for people who don’t eat fish in their diet, but even fish eaters can struggle with getting the suggested amount of omega-3s. A fish oil supplement is the best-known source of both EPA and DHA. Most adults can take 1 to 2 grams of high-quality fish oil per day, balanced between EPA and DHA. A healthy balance is generally 60% EPA to 40% DHA, but healthcare professionals’ opinions on this can vary. Those with inflammatory issues may want to increase the dose to 3 or 4 grams per day. To remove the guesswork, BrainMD offers Omega-3 Power, with 1,600 mg of EPA, DHA, and other omega-3s to help boost mood, focus, memory, cognition, and heart health. Protect Your Body and Brain Health with Omega-3 Foods Fats are so important for a healthy brain and body, but we want to be extra careful about consuming the right kinds. Because the body cannot naturally manufacture crucial omega-3 fatty acids, you’ll need to get your prescribed amount from both foods and supplements. Your body will benefit from their anti-inflammatory effects in the short-term, creating better health, lowered risk of disease, and greater longevity over the long-term.
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What is Dynamic Stretching? Here are 6 Dynamic Stretching Exercises to Start Your Day
Stretching may seem like a small addition to your physical activity routine, but it’s been a lifesaver for me—at any time of the day. In the morning, I warm up for my workout with some stretching. When I need some quiet time alone, I hit the backyard for a mid-day stretch session. When I’m sitting too long at my desk and start to get cranky, a quick stretching break makes my mood (and my body) feel better in minutes. Stretching helps me decompress, connect with my inner self, and fight the chronic pain that’s plagued me for years. That’s why I always make it a point to fit in at least 20 minutes of stretching every day. It’s a perfect way to energize and relax all at once. But did you know that all stretching isn’t created equal? Some moves offer more benefits than others, while others can be downright dangerous. Let’s look closer at one of the most beneficial types: dynamic stretching. What Is Dynamic Stretching? Dynamic stretching is a different activity than static stretching, which is the kind of stretching many people are familiar with. Static stretching involves holding a move in place, while dynamic stretching requires movement rather than staying still. However, it’s performed without bouncing—this is called ballistic stretching and has been associated with muscle injury and pain, so you’ll want to avoid this type altogether. In addition, while most people think of stretching as a warm-up activity, in the case of dynamic stretching, you’ll want to start with a warm-up first. The National Academy of Sports Medicine (NASM) recommends, before a dynamic stretching routine, warming up for 5 to 10 minutes. This can involve a walk or light jog, a ride on a stationary bike, or taking the body through moves that utilize the body’s normal range of motion (versus elongating or creating tension in the muscle, as is done in stretching). After this warm-up, dynamic stretches can be implemented from a ground position or while standing, increasing in pace until you feel properly prepared for your workout. And the NASM points out that dynamic stretches, done at a slower pace, are also useful for cooling down after a workout ends. The Benefits of Dynamic Stretching The benefits of stretching in general include improved range of motion for joints, better athletic performance, increased blood flow to the muscles, reduced risk of exercise-related injury, and assistance in protecting brain health. However numerous studies have examined dynamic stretching in particular, and results have pointed to additional benefits when compared with other types. One such study, which looked at the effects of implementing dynamic stretching on hamstrings before exercising, concluded that it both increased flexibility and reduced stiffness in muscles. But these researchers also pointed to previous studies that found a range of other benefits: improving muscle strength, muscle power, sprint time, vertical jump performance, and golf swing performance, to name a few. 6 Rejuvenating Dynamic Stretching Exercises Ready to start your own daily stretching routine? Try these basics first thing in the morning—or anytime you need a body-boosting break throughout your day. 1. Inchworm This full-body stretch strengthens your body’s core—which improves balance and posture—and upper body, while working and stretching the legs, too. Stand with your feet shoulder-length apart and bend forward, touching your palms to the floor. Walk your hands out until your body is straight and parallel to the ground, ending in a plank position. After a pause, go back in reverse, moving the hands backward and ending in a standing position. 2. Arm Circles Arm circles are great for warming up your shoulders, back, arms, and core. Plus, I love that they can be done in a variety of ways: Make big circles or small ones and move your arms forward or backward—each offers its own benefits. Simply stand with your feet shoulder-width apart and raise your arms to the sides, parallel to the ground. Circle your arms while engaging your core. This exercise can help prevent injuries to your shoulders’ rotator cuffs, which are relatively common, especially among older people. 3. Hip Circles We can store a lot of tension in our hips, thanks to many Americans’ modern sedentary lifestyles. Sitting for so long can cause stiffness and soreness. Open up your hip flexors while working the buttocks and abductor muscles (and improving overall balance) with hip circles. Stand with feet hip-width apart, then pull your right knee up until your thigh is parallel with the floor. Move the knee outward in a circular motion until you return to the parallel position. After a set, repeat on the other side. You can also do this exercise on the floor, starting on all fours and circling each knee outward. 4. Walking Lunges Lunges are one of my favorite exercises for the lower body because they target so many muscles: calves, hamstrings, quadriceps, inner and outer thighs, hips, and glutes. Plus, they help create better balance. For walking lunges, you walk forward rather than returning to the start position as you would with a traditional lunge. Stand with feet hip-width apart, step forward with your right foot, and bend your left knee without letting it touch the ground. The right knee should be at about a 90-degree angle to the floor. Then raise your body up to stand and march your left leg in front, following the same 90-degree formation. Continue alternating legs. 5. Shoulder Rolls Be honest: How many hours per day do you spend hunched over your smartphone, computer, or steering wheel? You may be hunched over reading this right now! Our shoulders get so tensed up throughout the day that shoulder rolls are an absolute must. Do them as often as possible. (You might even set an alarm a couple of times per day to remind you to take a little stretch break, mixing and matching any or all of the moves here.) Simply stand or sit and roll your shoulders forward and then backward. Try to make the biggest circles you can without straining. You’ll release tension on the spot, and you’ll increase flexibility and boost circulation in the shoulder area. 6. Squats Years ago, after my mother had a fall and was in a fragile state, I immediately prescribed squats as part of her recovery. These are important to maintain the muscles that help us get up and down from a chair or toilet—and that’s especially important as we get older. (If you’re elderly, injured, or just starting out exercising, you can safely do squats with the use of a chair in front of you to hold on to, plus a chair behind you to squat down over.) Simply stand with your feet shoulder-width apart and put your hands together in a prayer position or extend your arms straight in front of you. With your feet flat, push your weight back and squat down. Make sure your knees stay over your toes and don’t reach beyond them. As you squat, maintain a straight posture, so that your back doesn’t round. Push yourself back up to a standing position and squeeze your buttocks at the top. Stretching for Muscle Health and Mental Health Flexibility exercises may not get as much glory in the fitness world as cardio or strength training, but they are every bit as important for physical and mental well-being. In fact, I would go so far as to say that, when it comes to total muscle health, nothing is as important as stretching. Here’s an easy challenge: Try putting aside 5 to 10 minutes every day to stretch. Check-in with your body before you start the challenge, then monitor how you feel after just 1 week. I guarantee you’ll notice marked improvements—in both your body and your stress levels!
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Holiday Happiness Checklist: Try These Tips to Feel Happier This Holiday Season
Be honest: are you excited about this year’s holiday season—or dreading it? Maybe a little of both? If you find that the holidays increase your stress levels, you’re definitely not alone. In a 2021 poll conducted by the American Psychiatric Association, Americans reported a long list of stressors that crop up around this time of year. These included concerns about finding or affording gifts, overeating or overdrinking, working too-long hours, confronting social and family dynamics, and contracting or spreading COVID-19 at get-togethers. While the holidays are typically a time of festive cheer, giving thanks, and bonding with the people we love, they may also bring mental health challenges. Stress, seasonal affective disorder, and grief may strike at this time of year, while nature’s changes (like less sunlight and colder temperatures) can take a toll on mood. The good news is, that you can feel happier this season through simple lifestyle choices. Read on for some of my top coping strategies to not only survive the holiday season with your sanity intact but also help you feel rejuvenated and ready to ring in the New Year. 7 Tips to Help You Feel Happier Over the Holidays 1. Keep Your Diet on Track You don’t have to totally derail your normal diet over the holiday season. A lot of those things we innocently call “indulgences” and “comfort foods” are harmful to the body. They’re ultra-processed, full of sugar, bogged down by dairy, or loaded with unhealthy fats. They’re also addictive and create inflammation in the body. In an already stressful and depression-prone season, all of these negative effects can sink our mood even lower. Instead, keep in mind the basic rules of holiday eating: choose one food outside your normal plan that you will sample (and don’t choose your biggest trigger food). Stop at three small bites, which will give you the taste without the mindless binging. Bring healthy appetizers, snacks, or desserts to a holiday meal or party outside your home. Remember that after just one day of binge eating, it can take days for your body to stabilize again. But if you do get off track, don’t beat yourself up endlessly—just get right back to healthy eating. 2. Lend a Helping Hand In this season of gratitude, spread some goodwill outside your immediate circle. I love volunteering to help others because it’s something the whole family can do together. It starts creating positive giving-back habits in our kids and reinforces for us adults just how fortunate we are. Luckily, this season offers so many ways to help: organizing a food drive, donating used or new clothes and toys, or handing out holiday meals at a local shelter, to name just a few. Feeling despair in the face of constant negative news feeds? Helping out is a great way to create change, whether you’re working locally or globally. I always advise focusing on things you can control (rather than fixating on things you can’t)—and making a contribution is one of those things. Plus, giving back has been shown in numerous studies to offer well-being benefits, from improving mood and physical health to reducing loneliness and the risk of depression. With both givers and receivers reaping the rewards, everyone’s a winner. 3. Schedule Downtime As much as the holidays are associated with overeating, they now seem to be associated with stressing and overscheduling ourselves to the max. Between shopping lists, holiday parties, overcrowded stores, and family gatherings, it’s easy to feel overwhelmed. That’s why it’s more important at this time of year to set aside some “me time.” Indulge regularly in self-care practices, like reading a good book, taking a hot bath, relaxing with a cup of tea, journaling, meditating, deep breathing, enjoying a favorite hobby—whatever relaxes you. If you need to, schedule this downtime just as you would anything else in your calendar, and make sure you adhere to it. Everyone needs to recharge amid the busyness of the season. Studies have shown that taking regular breaks boosts productivity and focus, so there’s never a need to feel guilty about taking time for yourself. 4. Set Limits and Expectations You don’t have to overcommit yourself at this time of year or say yes to every invite. In fact, you might want to practice saying, “Let me think about it” when anyone asks you to do anything this season. Take a pause and think it over. Do you have the time, energy, and/or resources? If you aren’t feeling a full yes, just say no. Or, when appropriate, ask for help to tackle your holiday to-dos—because you also don’t need to handle everything alone. So many of us are afraid to say no or set boundaries with our friends, family, and co-workers. But this is exactly what helps create the happiest, healthiest relationships. For example, if you’re the one hosting the holiday gathering this year, you’re entitled to establish rules around behavior you won’t accept at the dinner table. When your boundaries are reasonable, loved ones should demonstrate respect and understanding for them. And you’ll feel better about having stood up for your own needs. Also, set appropriate limits for your routines and budgeting. Maintain your exercise sessions and stick to your budget so you don’t add physical or financial stress on top of everything else. At the same time, ditch the drive for perfection that can accompany the holiday season. Nothing and no one is perfect, so embrace the unexpected when needed, go with the flow, and breathe through it. 5. Don’t Skip Sleep As someone who once struggled with sleep, I know firsthand the brain fog, irritability, and even poor food choices that can occur as a result. Without quality rest, you’ll feel like Scrooge all holiday season long, and no wonder—lack of sleep impacts brain health, and brain health is mental health. Sleep deprivation is associated with a greater risk for conditions like depression and anxiety. We all need the overnight repair of the body’s cells (including brain cells), when toxins accumulated throughout the day are cleared away. Make sure you get 7 to 9 hours of sleep each night to prevent these negative effects. To encourage quality shut-eye, I practice the main tenets of good sleep hygiene: keeping a dark environment in my bedroom, sticking to a sleep schedule, avoiding electronics before bedtime, and enjoying relaxing pre-bedtime rituals, like a soothing drink or music. Supplements can help ensure a great night’s rest, too. Try melatonin, valerian root, magnesium, 5-HTP, GABA, or inositol. 6. Avoid or Limit Alcohol It’s unfortunate that alcohol is viewed by many as a holiday must-have because its effects on the body and mood are anything but festive. People think they need booze to “loosen up” or “have fun” at parties, but alcohol is actually a depressant, as well as a known carcinogen. It interferes with sleep and the formation of memories, while making it more likely that you’ll overeat unhealthy foods. In fact, because it disrupts the prefrontal cortex, our brain’s decision-making “executive center,” we’re more likely to make all kinds of bad decisions. Then, the next day, the phenomenon known as hangxiety may strike—the hangover and anxiety double whammy. It’s best to avoid alcohol altogether this holiday season. If you do drink, hydrate with plenty of plain water before and after having one glass, and stick to a pre-determined limit that you’ve shared beforehand with an accountability buddy. 7. Spread Joy (Not Stress) This Season Even if everyone else around you is succumbing to the stress whirlwind of the holidays, you don’t need to follow suit. In fact, by following these tips, you will be gifting others with your mere presence—one that’s strong, healthy, calm, and full of energy. To help out even more, share these tips with your loved ones and watch the joy multiply. Here’s to a healthy and happier holiday season for us all!
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Signs of Slow Metabolism & How to Increase it As You Age
Have you noticed that it’s more difficult to lose weight as you get older, or that you’re more likely to gain weight in the first place? As we age, it’s normal to notice a slowdown in metabolism, but until relatively recently, even medical experts weren’t certain about exactly how this process unfolded. In a study published in Science in 2021, researchers admitted that “we know surprisingly little about total [energy] expenditure in humans or how it changes over the life span.” The study noted that a decline in muscle mass, as well as reduced physical activity, are likely contributors to a slower metabolism in older adults. Contrary to popular belief, they found that metabolism increased substantially in the first year of life, then gradually declined until adulthood, but held steady from the ages of 20 to 60 years, after which another decline began. That’s right: they found that it wasn’t until after 60 years of age that the metabolism significantly slowed. That’s why, regardless of our age, it’s crucial to keep our metabolism revved up through lifestyle choices that we can control. Let’s take a look at some signs of a slow metabolism, as well as ways to increase it with simple, health-boosting strategies. Signs of a Slow Metabolism For those who need a quick refresher, metabolism refers to a chain of complex physical processes. According to the National Library of Medicine, the intake of nutrients and substances that fuel our bodies and give us energy isn’t unique to humans. Metabolism occurs in all living things, transforming sustenance into the building blocks that allow functions like movement, growth, development, and reproduction. And basal metabolic rates (the calories burned through basic functioning of the body, also called resting metabolic rate) can be affected by numerous factors, from sex and age to diet and exercise. What are some signs that your metabolism isn’t functioning at its optimal level? You may feel sluggish or tired, or even struggle with fatigue. You may notice weight gain despite not changing your diet or find it difficult to lose weight even if you eat healthy. You may experience bloating, gas, or may frequently feel cold. Some people also report lower moods—and, conversely, studies have found that those with major depressive disorder may have an elevated risk of metabolic issues. Other causes for a slow metabolism can include genetics, certain medical conditions, inadequate sleep, too much stress, poor diet, and lack of physical activity. The good news is, we can address many of these potential culprits. It’s possible to make healthier lifestyle choices and rev up the metabolism once more. Here are some helpful strategies to get you started. 5 Ways to Increase Your Metabolism At Any Age 1. Incorporate Strength Training Strength training is one of my favorite exercises, for so many reasons: it boosts your mood and focus, improves sleep, helps shed fat, builds muscle, can lower risk for type 2 diabetes, and may even help fend off dementia. But one of the most interesting benefits of strength training is the effect it has on metabolism. That’s because, as you build muscle, you boost metabolism—every pound of muscle requires 6 calories per day, compared to only 2 calories for a pound of fat. We naturally lose muscle as we age, so it’s especially important to counteract this through strength training. Plus, there’s the phenomenon known as Excess Post-Exercise Oxygen Consumption (EPOC), which means that your body continues to burn more calories long after the workout ends—for hours or even days. Strength training really is the gift that keeps on giving. 2. Sneak in Extra Activity Yes, working out is important, but that takes up just a fraction of your day. How are you spending your other waking hours? If you’re glued to the couch or desk around the clock, you can still experience symptoms like sluggishness and a slower metabolism (not to mention a bunch of other health problems). In addition to making time to work out, try to find more ways to move whenever possible throughout your day. Some people consider these short activity breaks the fitness equivalent of snacking. For example, if you’re often sitting at a desk, get up and walk around at regular intervals. Need to take an elevator? Take the stairs instead. Park far from the store to grab an extra bit of walking. Or take a stroll while you’re catching up with friends on the phone. It’s important to combat our too-sedentary modern lifestyles. When it comes to movement, every little bit helps. 3. Load Up On Protein Protein is a building block of life—and of our muscles. It provides the body with essential amino acids and helps to balance blood sugar. It even boosts sensitivity to the hormone leptin, which tells your brain when you’re full; that’s why you feel more satisfied after a protein-rich meal. You also burn more calories eating protein than you would with a high-carb, sugar-filled diet, because, of all the macronutrients, protein requires the most energy to digest. Ensure that every meal and snack features a healthy portion of high-quality protein; I aim for 3 to 6 ounces in a typical meal and 1 to 2 ounces for a snack. Choose lean proteins from both animal and plant sources, such as wild salmon, organic eggs, spinach, broccoli, kale, and nuts. I also love adding BrainMD’s OMNI Protein powder (chocolate or vanilla) to my morning smoothies to start the day off right. 4. Prioritize Hydration and Sleep A well-hydrated, well-rested body is necessary to carry out all its many functions, including maintaining an optimal metabolism. Research has shown that metabolic cycles have their own circadian rhythms, while disruption in sleep (such as that experienced by night-shift workers) may contribute to metabolic issues. Aim for 7 to 8 hours of shut-eye per night, on a regular schedule. Meanwhile, drinking enough water is a must to keep the cells of the body hydrated and functioning properly, as well as to assist muscle development for maximized metabolism. The general rule is to drink half of your body weight in ounces. So, if you weigh 140 pounds, drink 70 ounces of water every day. And, if you want an extra boost of flavor and vitamins, you can add BrainMD’s Brain Boost On-the-Go, which has B vitamins and l-theanine. 5. Nix the Junk Food It should go without saying at this point, but if you’re still subjecting your body to the Standard American Diet (SAD), you’re doing a lot of damage, including to your metabolism. One study, published in 2015, examined healthy college students who were fed a high-fat diet (55% of daily calories) and found that their muscles’ ability to oxidize glucose after a meal was disrupted after only 5 days. These responses, researchers noted, can create the conditions for insulin resistance, a risk factor for diabetes and other diseases. So even for those who generally avoid refined carbs, added sugar, and ultra-processed foods of the SAD diet, “splurging” around special events like vacations or holidays can also be damaging—and fast. It’s best to avoid junk food year-round and spare your body this constant yo-yo of readjustment. Metabolism Can Be Improved When it comes to physical health, too many people give up before they try to make changes, claiming they’re doomed by genetics or “too old” to create more positive habits. Don’t be limited by these false beliefs. It’s never too late to start making better choices for your body and longevity. From adding in a few weight-training sessions each week to being more mindful about how you fuel your body, simple efforts can make a big difference. Even better, these changes may not only have a positive impact on your metabolism but can help ensure the improved health of your entire body—at any age.
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Benefits of Daily Journals: Here's How to Start Journaling Today
Do you ever jot down your thoughts, experiences, or habits as a way of recording your life, working through obstacles, or setting goals? If not, you’re missing out. The practice of personal writing—through journaling, keeping a diary, or blogging—has become more popular in recent years, and for good reason. It’s a great way to reduce stress, understand ourselves better, and improve our health. Even if you’ve never kept a journal, now is a great time to start. Here are some helpful tips and motivation to get you started—plus a few fun facts and stats that may surprise even experienced journal keepers. The Benefits of Journaling Journaling has been shown in numerous studies to have a range of positive effects on mental health, including among those who experience depression, anxiety, and post-traumatic stress disorder (PTSD). One scientific review of 20 studies, published in 2022, examined the impact of a journaling intervention on these mental health conditions. Overall, researchers found that 68% of the interventions were effective, supporting the association between journaling and improving mental health symptoms. It was also praised as a low-risk, low-cost, low-side effect, low-resource option, and ideal for using in combination with other therapies. Even those without mental health struggles find that a journal can act as a trusted friend—a shoulder to cry on and a listening ear, so to speak. And for people who have previously relied on harmful substances, like food or alcohol, to self-soothe, journaling can be a lifesaver. A journal gives you accountability, increases your self-awareness, boosts your well-being and peace of mind, and provides a place for all of your thoughts and emotions—with zero judgment. Consider it a safe haven that’ll make you healthier in the short and long term. And it can be an especially helpful practice for men, who traditionally have been discouraged from openly sharing their emotions. The benefits of journaling also continue after writing. For example, some people enjoy reviewing old entries at a later date so they can see their personal growth in black and white. Or you might see patterns that repeat themselves over and over again, which calls your attention to areas for improvement. As the saying goes, “We are what we repeatedly do.” By writing about your life, thought patterns, and habits, you can more easily see the kind of person you really are, rather than who you wish to be or imagine you are. Types of Journaling Though there is no “wrong” way to journal, scientific researchers and writers alike have explored various journaling practices over the years. Which one of these sounds like it might be most helpful to you? Expressive writing is a category that includes journals, diaries, and personal essays—records your experiences in life. It can be a great way to release your anger, mull over a problem, or see problematic patterns of behavior over time. Of course, this kind of writing doesn’t have to be negative in focus, but many people find expressive writing helpful for processing stressful events, emotions, or concerns. Positive affect journaling, on the other hand, is focused on what’s going well in your life. At its simplest, this may involve writing a daily gratitude list and logging the things you’re grateful for. More complex journals may involve reflecting in-depth on all of the ways life hands you blessings, lucky breaks, and good fortune. This can create positive impacts around the clock: When you regularly record happy events and gratitudes, you are more likely to notice them in your day-to-day life. Health journaling is one of my favorite tools because it encourages success when we’re looking to hit health goals. Studies have shown that people who are trying to lose weight are more successful—both in weight loss and in meeting other health objectives—when they keep a journal. Though it’s helpful to write down your meals and activities each day, you can also use your health journal to plan ahead for the next day’s meals, exercise, and other habits. Then use some journal space to reflect on hitting your goals (or not). If something goes awry, you can question why, start to see patterns and tweak your approach for next time. Bad days don’t have to be failures—they can turn into great data, helping to improve habits over the long term. Here's How to Start Journaling...Today! A lot of people might hesitate to start journaling because they think they’re “not a writer” or “not creative,” because they don’t have time, or a load of other excuses. Usually, these are based in fear or some other resistance, even laziness. But you don’t need to be Shakespeare to start writing, and you don’t need a ton of time. You just need a plan, a pen, and paper. Some people may prefer to use a tablet, computer, or smartphone to take notes, but I’d recommend journaling the old-fashioned way. In one study performed among Japanese university students, writing notes on physical paper versus a computer was found to generate more brain activity, which led to them remembering the information better. They also showed a 25% faster speed when handwriting notes. "Researchers say that the unique, complex, spatial, and tactile information associated with writing by hand on physical paper is likely what leads to improved memory,” Neuroscience News reported on the findings. Next, you can set up a journaling schedule that works for you. Some people swear by doing a stream-of-consciousness “brain dump” onto paper first thing in the morning, clearing their minds before tackling the day ahead. Others like to utilize journaling as an end-of-day wind-down before bed, which is a great alternative to electronic screens and a natural time to reflect on how the day went. Either one works—and keep in mind that you can do both. If you’re not sure what to write about, don’t worry. There are endless journal prompts out there to help you get started. Here are some that might stimulate your writing: What were the highlights of your day? What would you like to achieve today/tomorrow? What areas for improvement did you notice today that you can work on in the future? What are five things you’re grateful for? What is most concerning to you right now? How might you look at the problem from different perspectives? What are some ways you succeeded today? One final recommendation: Don’t be afraid to start small. You don’t need to write for hours or fill endless pages to obtain benefits from journaling. Some people start by simply listing gratitudes. Others write a single sentence or paragraph daily, just to get something down every day. If you’re a beginner, set a 5-minute timer so that you don’t feel overwhelmed—and if you get into a flow, keep going. Over time, you can work up to 10, 20, 30, or more minutes of writing. You’ll probably find pretty quickly that the practice eases your mind, relieves stress, and enhances your overall well-being. It also can leave a fun, meaningful, or interesting record of your life that you can return to again and again, or even share with loved ones when you’re older. Journaling Boosts Well-Being I love using my journals to process emotions, stick to my health goals, gain confidence, and strengthen my brain. Finding time in your day for journaling should take priority, just as any other well-being booster would, like exercise or meditation. If you’re a beginner, you can even journal about how you feel over time with this new practice. Are you feeling less burdened? Lighter? More emotionally even-keeled? Congratulations—you’re on your way to experiencing just a few of journaling’s many benefits!
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8 Tips to Beat Sugar Cravings and Stay on Track During the Holidays
Do you struggle with sugar cravings? You definitely aren’t alone. The average American ingests 22 teaspoons of sugar every day—more than 3 times the recommended amount. Meanwhile, health experts have called sugar “the new tobacco” and “more addictive than cocaine,” and I don’t think these comparisons are exaggerations. Research has shown that sugar can contribute to a long list of health problems: weight control issues, high blood pressure and cholesterol, tooth cavities, and heart disease, to name just a few. Yet many Americans remain hooked. Unfortunately, winter holidays often go hand in hand with overboard sweets consumption. Halloween rolls around and suddenly it’s socially approved to give our children bags full of high-sugar candy. Thanksgiving ushers in entire buffets full of puddings, pies, and white-bread stuffing. Christmas is chock-full of pastries, cookies, and cakes. It’s no wonder that everyone swears to eat healthier when they write out their New Year’s resolutions. Here’s a newsflash: You don’t have to use the holidays as an excuse to send your sugar intake skyrocketing. You can enjoy all the abundance of foods at this time of year, and make your own delicious holiday dishes and desserts while sticking to a healthy diet. 8 Tips on How to Control Sugar Cravings Sugar cravings can strike at times, but sweets can feel especially tempting during the holidays. Here are just a few tips that will help you steer clear of the sugar bombs that lurk everywhere this season. 1. Replace, Don’t Erase This is my key philosophy when it comes to eating healthier. If you’ve read my books The Omni Diet and The Brain Warrior’s Way Cookbook, you know that there are tons of delicious recipes (even desserts) that don’t require spoonfuls of sugar. Bring them along to your holiday festivities and wait for the compliments to roll in. In addition, the “replace, don’t erase” mantra is a matter of mindset: By recognizing that you’re not missing out on anything, but rather enjoying delicious foods in their natural state, you’ll find it much easier to ditch the toxic stuff. 2. Exercise Outdoors Many people feel down during these colder, darker times of the year—and during the holidays. Then they reach for “comfort foods” that are full of fat and sugar in an attempt to feel better. Unfortunately, these kinds of foods have been linked to increasing depressive symptoms, not reducing them. A more useful plan of attack against the emotional and psychological lull that can accompany this time of year is to incorporate regular exercise, which boosts mood. And, when possible, get moving outdoors in the sunshine. This stimulates vitamin D production, which will also help with stabilizing mood. Bonus points for doing all the above with family—you’ll be spreading genuine holiday cheer through healthier habits, the gift that keeps on giving. 3. Load Up On Low-glycemic Carbs Sugar isn’t only found in the white crystals spooned into coffee, or the added sugars that pervade processed foods. Simple carbs like white bread, rice, and potatoes, as well as sugary fruit like watermelon, have high glycemic index rankings. This means they digest quickly and lead to blood sugar spikes and crashes. Low-glycemic carbs, however, digest more slowly, delay feelings of hunger, and help control appetite. Instead of simple carbs, choose complex types—most fruits, beans, nuts, and non-starchy veggies are great options. You’ll have less sugar and carb cravings and avoid the brain fog and energy dips that often accompany eating high-glycemic foods. 4. Choose Foods That Reduce Sugar Cravings I’ve found that certain foods can actually help counteract cravings for sugar. Here are some of my favorites that are perfect for this time of year: Herbal tea is packed with flavor, and it’s a warming addition to your routine in the colder months. Licorice tea, for example, has a natural sweetness, while fruit, mint, or ginger teas offer great taste and various health-promoting benefits. Healthy fats. When we’re not feeling satiated, we’re more likely to reach for harmful foods like sweets. Make sure you’re ingesting healthy fats to keep you full and satisfied. I love avocado (in our house, we call it God’s butter) and coconut oil. Sweet potatoes. The good news is that sweet potatoes often accompany holiday meals. The bad news is, that they’re usually drowned in butter, sugar, or salt. Stick with plain, roasted, skin-on sweet potatoes, which offer nutrients, fiber, and natural sweetness. If you want to dress them with anything, try coconut oil and cinnamon. 5. Be Careful with Sugar Alternatives Some people assume sugar alternatives are a great replacement for the white stuff. Not so fast—some are just as toxic. If you’re in charge of making baked goods for this year’s holiday feast and are looking to nix the sugar, you’ll want to choose your replacements carefully. When needed, I reach for stevia, monk fruit, or coconut palm sugar. Sometimes, pureed fresh fruit can be used as a substitute for sugar—get creative and experiment. But, no matter which sugar alternative you use, don’t overdo them. Some, like coconut palm sugar, have just as many calories as the real thing. 6. Add Supplements to Your Routine A few nutrients have been backed by scientific evidence that they can help curb cravings. Chromium picolinate, for example, has been associated with reduced cravings for sweets, starches, and other carbs. Another study linked n-acetyl l-cysteine with reduced compulsive consumption of high-sugar, high-fat foods. And alpha-lipoic acid may promote healthy blood sugar levels, which helps control cravings. 7. Keep Tabs on Your Consumption If you know you’ll be faced with a lot of sweets during the holidays, and especially if you plan on eating any, remember the three-bite rule. Three small bites are all you need to enjoy the taste of something (without getting hooked). But even outside of holiday parties, make sure to limit your sugar consumption. Scan labels to weed out any foods with high added sugar content. The American Heart Association recommends that men consume no more than 9 teaspoons (that’s 36 grams or 150 calories worth) of added sugar per day. For women, the recommended intake is no more than 6 teaspoons (which is 25 grams, or 100 calories). I always recommend keeping a food journal to see, in black and white, everything you’re consuming. This is especially helpful during the holidays since so many of us are thrown out of our normal routines and it’s easy to lose track. 8. Wait It Out I’m not going to lie to you: When you ditch the excess sugar, you may experience cravings. These cravings are what keep so many people hooked, after all. But I urge you to be patient with yourself and let them pass—they won’t kill you. After a few days, refined sugars will lose their hold over you, and you’ll be able to taste natural, whole foods, without needing to load them up with sugar, salt, and fat. Let your taste buds recalibrate and enjoy the true flavors of food again! Holidays Are Sweeter Without Sugar Sugar has been compared to toxic drugs like cocaine and nicotine because it’s highly addictive. We eat more, we crave more—it’s as simple as that. Many of us think that it’s okay to “cheat” during the holidays by binging on any food that’s passed our way, but we pay a heavy price over the long term. This includes addiction, inflammation in the body, and a host of health consequences when a sugary diet becomes the norm. Luckily, it’s easy to replace the sugar bombs of the season with true feel-good foods and activities. With a little education and planning, we’ll find ourselves ringing in the New Year looking ahead to all we can accomplish—not agonizing about all the damage we have to undo.
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