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Supplements that Can Improve Your Libido & Sex Life
Though female sexual health often gets less attention than male-focused issues like erectile dysfunction, it’s just as important. In fact, female sexual dysfunction (FSD) is rather common. The American Sexual Health Association (ASHA) reports that more than 40 percent of women experience sexual difficulties at some point in their lives. FSD challenges can include a variety of symptoms—and they occur for a variety of reasons. For example, some women report a lack of interest in sexual activity or an inability to get aroused, while others have issues reaching an orgasm. ASHA notes that age, hormones, medical conditions, medications, mental health concerns, and problems within romantic relationships are all possible factors. Luckily, there are an array of natural interventions women can use to help: hormonal regulation, libido supplements, and dietary choices. Let’s learn more about how each of these can create a healthier female sex drive at any age. Hormones That Can Affect the Female Libido Especially as we get older and enter menopause, it’s important to make sure our hormone levels are balanced. This will not only optimize the libido, but will help us feel and look better. Hormones even impact brain function, so a lack of balance can lead to all kinds of difficulties in addition to decreased sex drive. You may struggle with poor sleep, a foggy memory, lack of focus or motivation, and lower moods. For example, testosterone isn’t only important for males. Among women, it’s critical for maximizing sexual health by promoting a healthy libido. It also provides more energy and helps build strong muscles and bones. Low levels, on the other hand, can contribute to feelings of tiredness and depression—not exactly the right combination to get us in the mood. Then there are the hormones produced by the thyroid gland, which are known for their regulation of metabolism. But changes can occur here during certain life stages for females, such as post-pregnancy and after menopause. Out of balance, these hormones can cause fatigue, lower levels of brain activity, and physical discomfort (such as feeling overheated). But more energy and a better sex life are benefits of these hormones being in balance. Progesterone is the female sex hormone that is produced by the ovaries and the adrenal glands. It’s a cornerstone of the female reproductive system and crucial in overall health for women. Progesterone will promote better energy and sleep, and therefore encourage more vigor for sexual activity. But when it’s out of whack, lower libido is a common side effect. Finally, estrogen should also be balanced to optimize sexual function in females. If your sex drive is feeling sluggish, I recommend getting your free and total serum testosterone levels checked out. When testosterone is low (for either sex), you might find yourself with lower energy in general, as well as a low libido and even depression, among other concerns. Adult males will want a total testosterone of 280 to 800 ng/dL, with the free level at 7.2 to 24 pg/mL. For women, that adjusts to 6 to 82 ng/dL (total) and 0.0 to 2.2 pg/mL (free). In addition, if you’re struggling with any of the issues listed above, you might want to seek out a qualified hormone specialist for a targeted treatment plan. Natural Libido Supplements for Females Looking to boost your libido? Try one of these natural supplements to help: Ginseng Ginseng has long been used and studied to improve sexual function in men, but it is also being looked at for its positive effects on women. A study found that one type, Korean red ginseng, was effective for boosting sexual arousal in menopausal women, and therefore “might be used as an alternative medicine in menopausal women to improve their sexual life.” In 2022, a report in Psychology Today pointed to more researchers around the world finding positive effects of ginseng on post-menopausal women. Improvements included everything from increased desire and sensitivity to reduced severity of hot flashes. Gingko Gingko (also known as gingko biloba), just like ginseng, has been used for many years in traditional medicine, including for enhancing libido. A review of studies, published in 2021, concluded that post-menopausal women in particular could benefit from this ingredient in terms of sexual function. However, the researchers also noted a couple of possible side effects, including headaches and gastrointestinal upset. (When starting any new regimen of supplements, it’s a good idea to consult with a doctor before starting and take note of any unwanted effects.) Saffron Saffron, in a 2019 review that examined numerous scientific studies, was concluded to have “a statistically significant positive effect...on sexual dysfunction.” Saffron is one of the key ingredients in BrainMD’s Happy Saffron Plus, which combines three nutraceutical powerhouses: affron® saffron extract, Longvida® curcumin extract (from turmeric root), and zinc glycinate. Together, these have mood and cognitive benefits to help you feel happier, calmer, and mentally sharper. This supplement promotes better focus, emotional balance, and a more relaxed mind and body. Without the numerous effects of mood issues—poor-quality or too little sleep, anxiety, and less energy—the libido can function at a healthier level. One warning: Because this is an expensive ingredient, there are many impostors out there. Be sure to buy this supplement from a reputable source like BrainMD's Happy Saffron Plus. Libido-Boosting Nutrition for Women In addition to consuming natural libido supplements, women of all ages will want to make sure their diet is not negatively impacting their sex drive. This can occur on both ends of the dietary spectrum: Too-severe calorie restriction can lower the levels of testosterone in the body and lower the libido, as well as reduce muscle and bone mass (which lowers stamina). On the other hand, eating too much or relying on highly processed foods can make us feel sluggish and lead to obesity, among many other harmful effects. Following a well-balanced diet, like the one I outlined in my book, The Omni Diet, is the best way to feel great naturally. And, when you’re truly caring for your body and keeping it in tip-top shape, you create a greater feeling of attractiveness, which increases your libido. Expect even better results when your partner is following the plan, too. Then, as an extra boost, I love using maca powder in my diet. This amazing ingredient, which comes from the root of a vegetable that grows in Peru’s Andes Mountains, contains a long list of health-promoting nutrients and antioxidants. One category of these, molecules called isothiocyanates, is believed to have aphrodisiac powers (as well as cancer-fighting properties), so many people use maca to enhance their sexual function. Studies have even hinted that maca may help improve libido and sexual function in those who take SSRIs (a type of antidepressants) and for women who are going through menopause. (Note that maca is not recommended for women who are pregnant or for anyone who has a thyroid condition.) Maca is also associated with increased energy and stamina, muscle building, and lower adrenal stress. This makes it an overall body balancer while offering benefits that contribute to a healthier libido, like supporting the digestive and reproductive systems. To best utilize this superfood, purchase raw maca powder and add it to your favorite smoothies. Here’s the bottom line: No matter what your age, gender, or relationship status, sexual health is an important component of our overall well-being. We should prioritize feeding our bodies with the right nutrients and supplements, engaging in regular exercise to stay energized and fit, and ensuring that our hormones are in balance. With these simple steps, we’ll be well on our way to nurturing a healthy libido that we (and our partners) will enjoy for years to come.
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Pea Protein vs Whey: Which One Fits Your Fitness Goals?
Believe it or not, there are still a lot of misconceptions around protein—like that it’s only for bodybuilders or those looking to pack on muscle. But, in fact, protein is a major building block of our bodies’ composition—the second most prevalent substance in the body, after water. It keeps your cells, tissues, and organs functioning and growing. And, yes, it does help maintain muscle mass—which helps us burn more calories throughout the day, long after our daily sweat sessions have ended. Protein is key for weight control in other ways, too. It gives us that feeling of fullness and suppresses ghrelin, which is a hormone that triggers feelings of hunger. It boosts metabolism, reduces cravings for unhealthy foods, and keeps our blood sugar at stable levels. Protein even supports the brain, maintains energy, and promotes recovery after exercise (or in the face of daily stressors). Unfortunately, many people don’t get their recommended levels of protein per day. That’s where a supplement, like protein powder, can help tremendously. How to Calculate Your Protein Needs How much protein do you need per day? And is your diet giving you enough? To calculate your unique protein needs, use this equation: Divide your ideal body weight in pounds (not your actual weight) by 2.2. This is your weight in kilograms. Multiply that number by 0.8 to 1.0, which is how many grams of protein you should be eating per kilogram of weight. Use the higher number (1.0) if you’re very physically active, or the lower number if you are less active. Therefore, if you’re a woman who is 125 pounds, that equals about 56.7 kilograms. With a high level of physical activity, you’d want to aim for just under 57 grams of protein per day. A lower level of activity would call for just over 45 grams. Overall, the ideal protein intake varies according to weight, activity level, and age. But, as a general rule, most people require between 45 and 100 grams of protein every day. You can then use this number to calculate your ideal protein consumption per meal or snack, spreading that out over three meals and two snacks per day. About 20 to 25 grams of protein per meal is a great rule of thumb, but you may need more or less. Protein Supplements: Pea Protein vs. Whey Protein In today’s busy world, we don’t always reach our recommended protein intake through sit-down meals. When you’re grabbing a meal on the go, you might want to supplement with a boost of protein powder. For example, I call smoothies my favorite fast food, and they’re great with an added scoop of Omni Protein Powder, which is available in Vanilla or Chocolate. These powders utilize a blend of protein sources that are all plant-based. While in the past many manufacturers tapped animal-based products such as whey for protein, today’s formulators have made significant strides in using plant sources. OMNI combines pea, rice, quinoa, and chia proteins, packing in 22 grams of balanced, complete protein per serving. The powder is not only free of animal products, but all kinds of potential allergens—corn, soy, artificial additives, gluten, and yeast—so it’s suitable for any diet. Plus, it’s sugar-free, sweetened naturally with organic stevia. Why do we want to say “no whey” to protein powders made with dairy-based products like whey? I’ve long promoted ditching the dairy, and in my book, The Omni Diet, I outline a bunch of reasons why dairy is not our friend. Here are some reasons why whey is not the best option for obtaining our recommended daily protein intake. First of all, many people can have sensitivities to ingredients in milk, such as whey or casein. It’s not the exception for human beings to be lactose-intolerant; it’s the norm. Humans are designed to ingest (human) milk as babies, but after 2 years old, less than 35 percent of people produce the enzyme called lactase, which is what breaks down lactose. And certain populations are less likely to produce this enzyme than others, including those of Jewish, Italian, West African, Arab, Greek, and Asian descent. When lactose is not properly digested, it leads to potential gastrointestinal issues. Even if you can digest lactose, that’s not recommended, either: Your body converts it to galactose and glucose, which raises blood sugar and leads to inflammation. In fact, casein, which is a protein found in milk, has been identified as an excitotoxin, a category of substances that are brain damaging. That’s because they overstimulate neuron receptors, which creates inflammation in the brain and, over time, may lead to neurodegenerative diseases. Pea protein, on the other hand, offers a fortifying balance of amino acids and is very easily absorbed by the body. It’s one of the richest sources of plant protein in existence. And, before you think that plants can’t compare with animal protein sources, check out the science. In one study, researchers compared pea vs. whey protein supplementation among both men and women engaging in high-intensity functional training over 8 weeks. The study looked at factors like body composition, muscle thickness, force production, workout performance, and strength. Ultimately, no difference was found among any of these categories when comparing intake of the two protein sources; subjects showed similar outcomes across the board. Gut Health Benefits of Protein Powder While you may find yourself able to eat enough protein at most meals, finding a great on-the-go option like protein powder can be a lifesaver when you’re pressed for time or traveling. Or, like me, you might just love the taste of a smoothie infused with delicious vanilla or chocolate flavor. It’s a super versatile, tasty option. Beyond the taste and convenience benefits, there are many other reasons I reach for Omni Protein Powder, including to support gut health. For example, one key ingredient, inulin, is a prebiotic fiber that promotes balance in those crucial healthy gut microorganisms. (Remember that prebiotics are what feed the beneficial bacteria in the gut.) Meanwhile, 150 milligrams of plant enzymes make the powder easier on the digestive system, which eliminates the bloating you might experience from other protein drinks. Finally, this formula includes L-glutamine, which protects the intestinal lining for additional gut health support. How to Use Protein Powder Even when you’re on the go, protein powder is an easy addition to your diet. I like to mix 1 heaping scoop of Omni Protein Powder with 8 to 10 ounces of water, almond milk, or coconut milk. Or simply add it to your favorite beverage. If I have a couple of extra minutes to spare, I love whipping up shakes or smoothies. Just add a scoop to your preferred blend of berries, greens, healthy fats, or any other mix-ins you like. Men might want to add an extra scoop for a total of 2, as their protein needs (particularly if they are active) will usually be higher. That said, beware of consuming too much protein. Our bodies are designed to handle a certain amount effectively, but ingesting over a certain limit can have damaging effects. You could create oxidative stress and inflammation in the body, accelerate aging on a cellular level, reduce the efficiency of DNA repair, and even contribute to future disease. As we’ve established, protein isn’t just for bodybuilders. But it does help promote key functions that build the body, like increasing energy levels, boosting athletic performance, promoting muscle generation and recovery, managing a healthy weight, and supporting brain health. With the right formula and in the appropriate amounts, plant-based protein powder can be a very useful and versatile addition to fuel your entire body—anywhere, anytime.
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6 Brain-Healthy Snacks for Kids On the Go
It’s a simple equation: Busy schedules plus picky young eaters plus a lack of preplanning can equal a disaster when it comes to your kids’ snacking habits. Many parents, weighed down by endless to-dos, don’t prioritize healthy snacks for their children. But when you stock several options that can be easily enjoyed on the go, there’s no excuse for not eating right, even between meals. With childhood obesity, a decrease in physical activity, and the easy availability of ultra-processed foods now affecting our youth, this topic is more important than ever. Stuffing kids with sweets like donuts and pastries, or salty, unsatisfying choices like chips, harms instead of nourishes their health. Here, I’ll share some of my favorite kid-friendly snacks, as well as my top snack-planning tips for busy parents. 6 Healthy Snacks for Kids On the Go Snacking is a healthy part of our eating routine—but only when we make the right choices. A quality snack will fight fatigue and fuel energy so your kids can do their best at school or on homework. It will also keep them from being so hungry that they overeat at meals or reach for junk foods. In general, a mix of protein, healthy fats, and complex carbohydrates (such as raw veggies) are the building blocks of a well-balanced snack. These are best served in the mid-morning, mid-afternoon and/or later afternoon to keep their metabolism going strong throughout the day. Here are some ideas for kid-approved snacks that they can eat even if time is limited: 1. Stay Sharp Pizza Snacks Kids notoriously love pizza. But they can be less than enthusiastic about eating their veggies. The Stay Sharp Pizza Snack is a way to combine both—I call it a gateway to healthy eating. Plus, you can endlessly customize this recipe to fit your needs. For a more traditional take, you could use a gluten-free pizza crust or gluten-free bread as the base, but I like sneaking in veggies by using a halved zucchini or squash as the pizza “crust.” You simply top it with tomato sauce and other heart-healthy ingredients (think dairy-free cheese, lean proteins, and veggies), then bake in the oven. It’s a fun finger food for before a homework session, or to serve when your child’s friends are visiting. 2. Go-Well Trail Mix Trail mix offers that ideal combo I mentioned above: protein, fat, and carbohydrates. Plus, you can make a big batch and grab it on the go, saving your kids from the school vending machine or a drive-thru window. I love my Go-Well Trail Mix specifically for its brain-healthy omega-3 fatty acids and delicious fruit combination (berries and coconut—yum). Simply mix ¼ cup each of raw cashews, raw slivered almonds, raw walnuts, and raw cacao nibs, plus 2 tablespoons each of goji berries, dried mulberries, dried blueberries, and shaved coconut (all unsweetened). You can adjust this recipe to the amount you need and simply separate it into small containers to keep portion size on track. 3. Fruit and Nuts I love this combination because it can be customized in so many ways—and can even mimic a decadent dessert. For example, get all of the comfort of homemade apple pie (without the sugar and simple carbs) by slicing up a half or whole green or red apple, then sprinkling it with cinnamon. Warm it up in the oven at 350 degrees for about 10 minutes, and serve with 1 tablespoon of almond butter for dipping. (Just make sure the apple has cooled if your kids are taking this snack on the go.) If you don’t have an oven handy or time to spare, no problem—grab a small piece of raw fruit and about 10 whole nuts, such as macadamia nuts, or 1 tablespoon of nut butter. I avoid peanut butter—peanuts are in the legume family and high in omega-6 fatty acids—in favor of almond butter and cashew butter. 4. Fun Dips Who doesn’t love a tasty dip to liven up their snacks? One super-portable snack I love consists of a hard-boiled egg, 2 cups of raw veggies, and 2 tablespoons of guacamole, salsa, or hummus for dipping. You can also serve celery sticks or other veggies with 1 to 2 tablespoons of raw almond butter. Dips give kids an interactive eating experience, allowing them to play with their food in a parent-approved way. Chances are, they’ll enjoy their veggies more with a little extra fun on the side. 5. Quick Wraps One of my favorite lunches, which can also be portioned out in a snack size, is the Tasty Turkey Wrap. It’s a great choice for kids on the go, because the healthy fillings are all wrapped up in a tortilla or lettuce leaf, making it a no-mess, no-fuss, handheld option. To prepare, simply make a light salad with mixed baby greens and a little olive oil, lime juice, cilantro, salt and pepper. Put a snack-size portion of turkey breast in a tortilla or lettuce leaf, top with the greens and some avocado and tomato, and fold it up and slice in half. Voilà—this wrap is ready to roll. 6. Protein Bars I love protein bars as a great brain-healthy snack for kids on the go, but you need to be careful with your selection or make them yourself, from scratch. If you’re buying pre-made, go for a bar that is grain-free and gluten-free, and scan the label for sugar counts. My favorite pre-made choice is BrainMD's Brain Boost Protein Bar. If you’re making your own, try my Superfood Protein Bars in The Omni Diet book. They combine healthy ingredients like cacao butter, raw cashews, raw almonds, hemp seeds or flax seeds, yummy spices like cinnamon, a little honey, and other delicious add-ins that blend together beautifully for a snack that’s a grab-and-go no-brainer. How to Encourage Healthy Snacking for Your Kids Here are a few of my best strategies for encouraging healthier habits—and for making your job as a parent easier, too. Be a healthy role model. What habits are you modeling for your kids? Expose your children early and often to healthy ways of eating. Stock the kitchen with whole foods—kids can’t reach for junk-food snacks when they’re not around. And educate them on how food makes them feel, and how it affects the body. Jazz it up! When kids are less than enthusiastic about eating their veggies, boost your snacks’ flavor through the use of herbs and spices. They offer added nutrition and make everything taste better. Get your kids involved. If you want your kids to eat healthier, recruit them in the process. They’ll love topping their own Stay Sharp Pizza Snacks (above) or stirring up the next batch of trail mix. They’ll also be more likely to enjoy the fruits of their labor. Rethink old favorites. Frozen treats, chocolate, and ice cream—off the list forever? Not if you make better choices. Replace ice cream with avocado gelato. Eat frozen bananas instead of ice pops. Add a small piece of 70-percent cocoa dark chocolate to your snack, which contains antioxidants instead of sky-high sugar counts. Dip veggie sticks instead of chips. Plan ahead. When hunger strikes, you want to be prepared. Bring healthy snacks to outings like amusement parks or the movies. Keep healthy foods (like veggies, hummus, nuts, and seeds) in snack-size portions. Do your menu planning, shopping, and food preparation in advance. Parents, it’s time to take back our snack foods. Let’s ditch the salty, sugary, processed choices that are so often associated with between-meal bites and choose foods that truly fuel the brain and body. With just a little preparation and forethought, healthy snacks for kids and parents on the go can be a breeze. Remember, healthy snacking for your kids starts with you.
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Tana Amen's Best Mindfulness Meditation Techniques to Feel More Present
What’s the first thought or feeling that comes to your mind when you hear the word meditation? Some people might picture a calming, safe haven in their everyday lives. For others, it’s something to avoid at all costs. I’m always surprised that there are still a lot of misconceptions and even fear around such a helpful practice. For example, I hear from many people that they aren’t able to meditate or don’t know how to. They claim they can’t clear their mind or turn off the endless mental chatter that seems to run 24-7. And it’s understandable, in today’s busy, information-overloaded world, that we would have problems being with ourselves, sitting still, calming those anxious thoughts, and enjoying silence. But we don’t have to complicate this process, and we also don’t have to be perfect meditators on day one. There’s a reason this is called a practice. It’s something we keep showing up for, and eventually, we find that we’re more able to simply be with ourselves. We also learn to tune in to both our inner selves and the divine. (There are a ton of other benefits, too, which I will discuss further below.) Today, I’m going to share with you my own method of mindfulness meditation, plus some helpful tips if you’re just starting out. These techniques are what work best for me, and I know they’ll help you discover some practices that are best for you. The Top Benefits of Mindfulness Meditation There's a lot of talk nowadays about meditation and the importance of doing it. How and why should you practice this, and what are the benefits? I can talk about what it means to me. In the first place, it’s great to do meditation when you feel stressed out or overwhelmed in life. But it’s a better idea to meditate on a regular basis—before you hit crisis mode. It helps calm you and gets you ready for anything that comes at you during the day. In addition, numerous studies have shown the physical benefits of meditation. It helps decrease your blood pressure, settles the emotional centers in your brain, and promotes an overall sense of well-being. Meditation has also been shown to help you sleep better, lessen symptoms associated with anxiety and depression, and increase energy and focus. But did you know that it can also help you live the life you want, simply through the power of setting intentions? Living with intention is the opposite of thinking about what you don’t want, which is what many of us focus on as we move through life. That’s right—meditation can actually rewire those negative ways of thinking. For me, meditation combines two powerful forces: prayer and intention. It’s my way of communicating with God, and that means both listening and talking. It basically welcomes the Holy Spirit into my body. Of course, your meditation might be driven by different intentions, or may incorporate different techniques, but this is how I envision my own practice. I encourage everyone to find what works for them. My Mindfulness Meditation Routine First, I settle down and imagine a light filling my body, healing me and grounding me. I’ll move my attention from the base of my body upward, with each part being associated with different effects. For example, focusing on my heart, I ask for more empathy, love, and forgiveness for others (and that same empathy and forgiveness for myself). Moving up the body, I put extra attention on any places I’m experiencing pain. I also focus on my throat, since I had thyroid cancer in the past and want to emphasize having a strong voice. (As I wrote about in my book The Relentless Courage of a Scared Child, my past trauma makes it extra-important that I embrace my voice as a way to heal and reclaim my power.) As I move upward in my body during this mindfulness meditation, I continue to be aware of the light filling me, and I ask for wisdom in my life. I set the intention of being congruent and authentic, because I want my thoughts and actions to match my values. Throughout this process, I take deep breaths. With each inhalation, I focus on what I want, and with each exhalation, I envision releasing anything negative—such as thoughts or habits—that I want to let go of. By the time I’ve completed this full-body, deep-breathing daily check-in with myself, I’m ready to face the day and move through it with a greater amount of grace and ease. I reduce the anxious thoughts that can sometimes invade the mind, and I’m able to lower my stress levels all day long. And you should try this practice at nighttime, too. Getting into the habit of meditation for sleep is a great way to conquer insomnia or feelings of nighttime restlessness. It calms the mind and body so we can drift off into a more peaceful slumber. My Best Meditation Tips If you’re new to meditation, don’t worry about doing it wrong—any attempt is a win. Try these helpful tips to kick off your journey: Start Slowly Build your practice over time. Even a few minutes a day is better than nothing. And you don’t want to set yourself up for disappointment by making unrealistic goals right off the bat. Put aside even 5 minutes every morning to check in, breathe, and set an intention for the day. If that’s still too intimidating, start with 3 minutes—just do it! With more experience, you can add minutes, then add a nighttime meditation for sleep, too. I love starting and ending my day with meditation. It’s the perfect way to wake up and get ready for bed. Speak Some Inspiration You might try picking a word or an affirmation to begin your day. Think about how you want your day to unfold or what quality you want to embody—such as strength, balance, or love. Or use affirmations, which are short statements that give you a positive boost, such as: “I love and accept myself,” “I choose to be healthy in body, mind, and spirit,” or “I live in alignment with my values.” While you may choose to repeat the same one every day, you may also find that your needs vary on different days. Use whatever feels right at the moment. Carry Your Meditation With You Especially if you’re a beginner, it can be easy to start your day with a few minutes of meditation and then carry on with business as usual. But one of the best side effects of meditation is how it can infuse our entire life with a greater sense of mindfulness. So often we're rushing around, ruminating over the past or projecting into the future, that we’re barely living inside the moment right now. Make a conscious effort to go through your day with awareness: noticing your breathing, fully focusing on an activity, or taking in the sensory pleasures around you. Being more present will do wonders for your levels of joy, happiness, and gratitude—and meditation can help you get there. Go Easy Is your mind racing with anxious thoughts? Do you find it impossible to focus? First of all, don't beat yourself up or fall into the trap of telling yourself you “can’t do” meditation. Show yourself some compassion and keep trying, day after day—you’ll soon see your behaviors start to shift. In the moment, if you find your mind wandering, reground yourself by directing your attention to something steady, like your breathing. It’s normal for your mind to feel scattered, especially at first. Just return your focus to your body and breath, and continue with your practice. It gets easier over time to notice these distractions and to redirect yourself when they happen. Try one of the mindfulness tips above and start feeling the difference today!
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Tana Amen's Favorite Workout Routines for Women
In our age of modern conveniences and office jobs, Americans are more likely to have sedentary lifestyles, so physical activity has evolved from something we naturally do each day to something we must make an effort to prioritize. And for women—who are often juggling so many tasks, from child care to full-time jobs—it’s especially important to take care of ourselves first, so that we can be our best for everything else demanding our attention. In addition to eating a healthy diet, exercise is the answer for maintaining optimal health, both physical and mental. Benefits of Workouts for Women Some women initially want to work out so they can look better—and, yes, that’s a definite benefit. Feeling sexier, building muscle to create a more compact and toned appearance, and losing weight are all possible side effects of maintaining a regular exercise routine. But there are so many additional benefits when it comes to your overall health and longevity. In the short term, exercise gives you a major energy boost. When I get up early and start my day with a challenging workout, I get an energy blast that’s better than any cup of coffee. Plus, I feel mentally clearer. I’m ready to tackle my day (and make healthier choices throughout). If you prefer night workouts, no problem—they’re great for de-stressing after the workday and encouraging sound sleep. Choose whatever works best for you; just be consistent and enjoy movement every day in some form. In the long term, you’ll build up more resistance to serious illnesses, like diabetes, heart disease, and cancer, thanks to exercise’s many effects: lowering inflammation and cortisol (the stress hormone) throughout the body; generating feel-good chemicals like endorphins; better insulin sensitivity and oxygenation in the body’s cells; boosted metabolism; and much more. One study has even shown that middle-aged women with high levels of cardiovascular fitness were almost 90 percent less likely to develop dementia in their older years, compared to women with lower fitness levels. One final note: The benefits of exercise persist long after the workout itself. Some people might think that working out revolves around burning calories, but this can be misleading. The actual calories burned in a given workout, like running on a treadmill, may not seem that substantial. But exercise boosts metabolism around the clock. Plus, exercise can have a far-reaching impact on your diet: When you’ve just had a killer sweat session and you’re feeling great, you’re far less likely to reach for junk foods that sabotage your health, like sugar and carbs. With those positive brain chemicals kicking, your mood, confidence, and even willpower skyrocket. Everything goes hand in hand, and one positive habit enforces another. Best Types of Workouts for Women Many of you know that I love hitting the dojo for a great workout—I have a black belt in Tae Kwon Do and Kenpo Karate. But I’ve always been vocal about my favorite go-to exercise, and it doesn’t even require you to leave home: strength training. It’s a great way to get stronger, strengthen the brain, improve mental health, and so much more. I usually recommend doing two to three sessions of strength training per week. One of those days, you can focus on the lower body (think abs, legs, and lower back), and another can target the upper body, including the arms, upper back, and chest. You can do simple exercises with or without traditional weights. Using just your body weight (push-ups, for example) can give you a great workout. I especially love compound moves, meaning that they work multiple areas at once. For the lower body, lunges are a great example—they work the calves, hamstrings, quadriceps, inner and outer thighs, hips, and glutes (buttocks), all in one swift movement. Plank rolls, on the other hand, strengthen the back, arms, and abs. For some great exercise suggestions and routines, check out my Omni Strength Training Workout plan, part of The Omni Diet. Follow the moves three times per week, on Mondays, Wednesdays, and Fridays, for about 40 minutes per session. (A sample weekly routine is outlined below.) It’s also important to incorporate burst training of cardio or aerobic exercise, which is also called interval training. In a nutshell, you take whatever activity you’re doing and sprinkle in high-intensity bursts throughout. So if you’re walking at a normal pace (and I recommend walking for 30 to 45 minutes per day), throw in some 60-second bursts at full-blast intensity, followed by a few minutes of lower-intensity walking. During your daily walk, aim for 4 or 5 of these 60-second burst periods (that is, walking or running as fast as you can). Keep in mind that you can switch up your routine and keep things exciting simply by changing the activity. So, instead of walking, try cycling, swimming, dancing, boxing, or anything else that sounds interesting. Finally, you may want to incorporate some activities that promote mobility, flexibility, and agility, such as yoga or tai chi. These kinds of exercises are helpful not only for the body, but the mind. One study conducted at the University of Illinois reported that only 20 minutes of Hatha yoga was associated with improved test-taking speed and accuracy, helping subjects better sustain focus and take in, retain, and use new information. 4 Dos and Don’ts for Women’s Workouts Do replenish. In addition to hydrating with plenty of water, after an intense strength-training session, make sure you nourish your body with protein, which helps with muscle repair and recovery. Don’t overdo it. Those who overexercise can do as much damage to the body as those who don’t exercise at all. Start small if you’re out of practice, and build from there. And check with your doctor before starting any new routine. Do make it fun. Grab a buddy or check in with an accountability partner. Blast upbeat music. Try different routines at different times of the day to mix it up. We’re more likely to reap the full benefits of exercise when we don’t consider it an agonizing chore. Do schedule a before and after. A simple 10-minute warm-up and a 5- to 10-minute cool-down before and after your workout session will help ease your body to and from more intense exercise. A warm-up can be walking or riding an exercise bike, plus stretching exercises such as head rotations, shoulder rolls, small arm circles, gentle side bends, forward bends, hip and knee rotations, hamstring and calf stretches, etc. Then, after a workout, try a slow walk or stationary bike ride to cool down. Sample Weekly Workout Routine for Women Here’s a suggested weekly routine that can get you started on the path to better health. Once again, if you’re just beginning after a long period of little to no activity, start slowly and work your way up to a more intense regimen. Make sure to listen to your body and take rests as needed, too. Monday: Strength Training Workout, 40 minutes, focusing on upper body (arms, upper back, and chest) Tuesday: 30-45 minutes walk with 4-5 high-intensity bursts of 60 seconds each (or choose the aerobic activity that you like best; see above for ideas) Wednesday: Strength Training Workout, 40 minutes, focusing on lower body (abs, legs, and lower back) Thursday: 30-45 minutes walk with 4-5 high-intensity bursts of 60 seconds each (or choose the aerobic activity that you like best; see above for ideas) Friday: Strength Training Workout, 40 minutes, mixing both upper and lower body moves Saturday and Sunday: 30-45 minutes walk (incorporate 4-5 high-intensity bursts of 60 seconds each, if desired), and/or 30 minutes gentle stretching, yoga, or tai chi At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Tana Amen's Go-To High-Protein, Plant-Based Snacks
In The Omni Diet, I created a nutrition plan that combines the ideal 70-to-30 ratio of plant foods and protein, in order to boost energy, restore health, lose weight, optimize brain and hormone function, and protect against chronic and deadly diseases like diabetes, heart disease, and cancer. This book was a result of years of research, consulting with medical professionals, and trying to reverse my own genetics and personal history of health troubles. I’m living proof that we don’t have to fall in line with the ingrained patterns of our family, our culture, or our past. But even with so much more knowledge today around healthier eating, I find that many Americans have weaknesses when it comes to snacking. Not only do they often snack without thinking—say, taking bites or “tastes” while preparing meals for the family—but they are prone to reaching for so many unhealthy foods when they want a quick nibble between meals. That’s a shame, because snacking does fulfill many purposes. It can help stabilize blood sugar, prevent mindless indulgence or overeating at meal times, maintain metabolism throughout the day, and fuel your brain to accomplish daily tasks. Unhealthy Snacks to Avoid In a nutshell, here’s what you want to avoid: salty processed snacks like potato chips, popcorn, pretzels, or crackers; soy-based foods (which can include many mass-produced protein bars and powders, plus packaged snack foods); and sugar bombs such as cakes, cookies, and candy. When you’ve wisely ditched ultra-processed foods like these, you’ll find that there are many more delicious options to fill your snacking needs—they just require more mindfulness and a little pre-planning. I want to share with you some of the most delicious choices I reach for when I need a between-meal bite, including both ready-to-go options and easy recipes for when you have a little more time to enjoy some healthy snacking. "Snacking fulfills many purposes: It can help stabilize blood sugar, prevent mindless indulgence or overeating at meal times, maintain metabolism throughout the day, and fuel your brain to accomplish daily tasks." - Tana Amen, BSN, RN Tana's Favorite Plant-Based, High-Protein Snacks Plant Based Protein Bars BrainMD's Brain Boost Protein Bar is the perfect healthy protein bar, combining delicious taste, texture, and nutrition. This plant-powered wonder has a long list of benefits for the brain and body: 12 grams of protein (derived from almond butter, plus a blend of pea, brown rice, and pumpkin proteins), no sugar or artificial sweeteners, and 11 grams of gut-friendly prebiotic fibers, which equals more than 1/3 of your suggested daily intake. They’re also great for special diets—keto-friendly with 6 net carbs, vegan, and gluten-free. I love grabbing one as quick snack between meals, or for when I’m eating on the go or refueling after a workout. Guacamole Guacamole features one of my favorite fruits and healthy fat sources: avocados. They’ve been called “the world’s most perfect food” thanks to their numerous health benefits, such as promoting lower weight, lessening risk of metabolic syndrome, and improving levels of both good and bad (HDL and LDL) cholesterol levels. In our house, we call avocados “God’s butter.” They can be enjoyed in so many ways, but guac is a wonderful option. You can make 8 servings by simply mashing 2 avocados and tossing in fresh additions, like lime juice, red onion, cilantro, tomato, and a small amount of sea salt if desired. Serve with fresh veggies for dipping. It’s as easy (and delicious) as it gets. Hummus Hummus is another great dipping option, and you can also customize it in so many ways, according to the flavors and ingredients you love. The traditional version blends chickpeas (garbanzo beans) with garlic, tahini paste, extra-virgin olive oil, and lemon juice. But you can add greens like spinach for an extra nutrient boost, or you can substitute cooked dried split peas for the garbanzos (since too many legumes can irritate the intestinal lining). You can also throw in fresh herbs, spices like curry powder, or other vegetables to add flavor, color, and nutrition. Trail Mix Trail Mix is the perfect option when you’re on the go. Plus, you can make a big batch ahead of time so that you’re never caught without a healthy snack option. There are endless combinations of possible ingredients to keep you excited about experimenting, but my Go Well Trail Mix recipe, which I included in The Omni Diet, is a classic. Its base ingredient is raw cashews, tossed with raw slivered almonds, raw walnuts, raw cacao nibs, unsweetened goji berries, and unsweetened shaved coconut. You simply combine the ingredients and store in an airtight container for when you need a between-meal energy boost. Tana's 6 Tips for Healthier Snacking Snacks are straightforward, right? Not always. As I’ve noted, when many Americans think of snacking, they imagine a bunch of foods that should be avoided at all costs. Others want to make healthier choices, but they haven’t done the preparation to make those selections easier. Here are some of my top tips when it comes to creating healthier snacks—and snacking habits: Learn your protein needs. As an example, a person who weighs 150 pounds and who’s eating 3 meals and 2 snacks daily should aim to consume about 14 grams of protein per snack. Pre-plan and prepare. If you’re traveling or going out for the day, don’t get caught without healthy snacks—in many environments, the chances of finding suitable options are slim. Write down your favorites and make sure you keep them on hand. And, when you’re making snacks ahead of time, make extra so you can just grab and go throughout the week. Time it right. I recommend planning for 2 to 3 snacks per day. Mid-morning, mid-afternoon, and late afternoon are ideal times to enjoy them. Balance out. You’ll want to include protein, healthy fats, and complex carbs in your snacks. For example, combine 1 to 2 ounces protein (about 2 tablespoons hummus or guacamole, a slice of turkey, or 2 tablespoons whole, raw nuts), 3 to 15 grams healthy fats, and complex carbs in the form of 2 to 3 cups of raw or lightly steamed veggies. Log your snack consumption. We know that food journaling boosts the results of any diet—people benefit from seeing what they’re eating in black and white. It’s a great tool for accountability and staying on track. Beware of pre-made options. Some protein bars are as full of sugar as any candy—so make sure you read labels of anything you buy pre-made. I like certain store bought items, like Flax Snax by Go Raw, Kale Krunch by Alive & Radiant, Steve’s Original grass-fed beef jerky, and crackers from Wild Mountain Raw Foods. But, with any packaged food, we have to be mindful about what we’re buying. More Plant-Based High-Protein Snacks Looking for more inspiration? In addition to the many recipes in The Omni Diet book, check out my snack recipes online, where I have tons of choices that are delicious and nutritious. Some of my favorites include: Celery Sticks With Tahini Cheese give me a hydrating energy boost, and the tahini cheese can be made in advance, then stored up to 2 weeks for use in a variety of recipes. Slathered into celery sticks, it’s a great vegan snack and requires just a few ingredients to make. I also love it stuffed into Campari or Roma tomatoes—another great recipe you can find on my blog. Got a sweet-tooth craving? You don’t have to go without—just reach for sugar-free, dairy-free chocolate to whip up my Chocolate Cashew Protein Bars. They combine BrainMD protein powder (you can use either chocolate or vanilla), cashew butter, a sweetener like stevia or honey, flax meal, vanilla, cinnamon, and Brain in Love Chocolate from BrainMD. This decadent chocolate is also free of cholesterol and gluten, with non-GMO ingredients, so you can feel great even while indulging.
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Delicious & Easy Low Carb Meal Ideas + Tana's Keto Bread Recipe!
Are you routinely reaching for white bread, rice, pasta, and potatoes? Think of them as addictive drugs and just say no. Though these foods are staples for many Americans, they’re far from harmless. According to one study that tracked the diets of nearly 44,000 U.S. adults over 17 years, researchers found that a whopping 42% of their energy intake was derived from low-quality carbohydrates. Diets like this can create major health issues, since white bread and other simple carbs can trigger inflammation in the body, cause blood sugar spikes and crashes, and leave you feeling unsatisfied (which then may entice you to reach for even more of these foods). All carbs aren’t bad, of course. I choose to get my daily carb intake from the ground, through green vegetables. And even if you aren’t sticking to a low-carb meal plan – which tends to work best for me, as it gives me more energy – you can still add plenty of easy low-carb meals into your weekly recipe rotation. Here, I’ll outline a few of my favorite options for quick low-carb breakfasts, lunches, and snacks, plus plenty of bread alternatives to help you kick the habit, eliminate the excess carb consumption, and keep you satisfied. One clarification before we begin: the low-carb life isn’t for everyone. Always make sure you’re measuring your important numbers, while knowing your body and health goals, before you begin any diet plan or regimen. Low-Carb Meal Ideas Low-Carb Breakfasts Looking for some low-carb, low-glycemic breakfast options? If you’re in a hurry or on the go, get out the blender. I always call smoothies my go-to fast food because I can quickly whip one up with the necessary nutrients to fuel the body. As a general guideline, I always want to include protein, healthy fats like avocado or almond butter, and some fiber like berries. For an extra healthy boost, I can put some supplements in there, too, which is super convenient. If you have a bit more time to spare for a sit-down meal, eggs with spinach is an easy combination, and a great one for the whole family. This meal can help increase kids’ focus to keep them alert and energized through the school day (you definitely don’t want to feed them sugar bombs, like muffins or pastries). Or, for another quick, low-carb breakfast, keto bread is a great choice – just slather it with some avocado or almond butter, and it’s amazing. After receiving many requests, I’m sharing my own version of the best keto bread recipe below. Finally, you could try making chaffles, which are waffles made with egg and cheese (you can simply replace the dairy cheese with a vegan variety). Low-Carb Lunches & Snacks When making a low-carb lunch or snack that’s both delicious and nutritious, I love using coconut wraps. Spread them with a little almond butter and a couple of apple slices if you’re in the mood for something sweeter, or for a savory choice, try them with egg and avocado, or leftover chicken (more on these wraps below). Or try a homemade Cobb salad, but make sure it’s a healthy version. For example, I make a Cobb with chicken, but without the bacon, for a low-carb option without all the saturated fat. Instead, I add a ton of avocado and olive oil to get those healthier fats. Also, I love a keto almond butter and jelly sandwich, which combines keto bread (see my recipe below) and almond butter. Then just make a quick jelly by blending fresh fruit like berries, and simply drizzle it over the top. It’s a perfect, quick, and satisfying meal. Healthier Alternatives to Bread When it comes to cutting out those refined white carbs, you wouldn’t believe how many comments I get from people saying, “I can’t give up my bread!” Which is all the proof I need to back up my regular warnings that these kinds of foods are just as addictive as nicotine, cocaine, and other drugs – but I digress. First, stop thinking of better lifestyle choices in terms like “giving up.” It’s all about replacing, not erasing. And it doesn’t have to be complicated. That’s why I’ve included my super simple recipe for the best keto bread I know, below. You also can check out The Brain Warrior’s Way Cookbook for plenty of delicious bread alternatives, like my Pumpkin Muffins, which are great if you’re not adhering to an ultra-low-carb diet – they only have 4 grams of net carbs. As was mentioned above, you also can use coconut wraps as an alternative to bread. They’re available at health food stores as well as major retailers like Amazon and Whole Foods, in regular varieties and in flavors like curry (that’s my personal favorite). What else can you eat to replace the refined white carbs? For rice and potatoes, try a cauliflower rice or cauliflower mash instead. Sweet potato mash is great, too; though they’re higher-glycemic, sweet potatoes offer some great nutritional benefits, such as fiber and vitamins A and C. They also don’t cause as much fluctuation in blood glucose and insulin levels, compared to foods like whole-wheat bread. Just make sure you adhere to an appropriate portion size and don’t go overboard. When you’re out at a restaurant, continue to conquer the bread demons! Apart from turning away the free bread basket, don’t be afraid to ask for substitutions. If you want to order something like hummus or guacamole, ask for vegetable slices (think cucumber, celery, and carrots) instead of bread or chips. Or just ask for some guac on the side and enjoy it directly on your main meal. Once you get in the habit, after a few days off the bread, you won’t even think about it anymore – and your body will thank you. Tana's Favorite Keto Bread Recipe Though there are many keto-friendly breads now on grocery store shelves, I prefer making my own keto bread. I think it tastes better, and I know all the ingredients that go into it. If you need to buy a loaf from the store in a pinch, that’s fine; just make sure to choose a brand with clean-label ingredients. But if you’ve got a minute to spare, why not try this delicious keto bread recipe instead? Click to view Tana Amen's keto bread video. It’s super simple to whip up yourself. Ingredients: 2 cups of almond flour or other grainless flour (I use half almond and half coconut flour) ¼ cup flax meal 1 teaspoon baking soda ½ teaspoon sea salt 5 eggs (use 4 if you prefer it less moist and spongy) ¼ cup melted ghee, macadamia nut oil, or melted grass-fed butter Optional: 2 teaspoons cinnamon or ½ tablespoon monk fruit Instructions: Preheat oven to 350 degrees. Line a 9x5-inch loaf pan with parchment paper. In a mixing bowl, whisk flour, flax meal, baking soda, and salt. In a separate mixing bowl, whisk together all wet ingredients. (If you want fluffier bread, separate the egg whites and whip until it has stiff peaks.) Add wet ingredients to dry ingredients and mix thoroughly with a hand-held mixer. If separating egg whites, fold in slowly after other wet and dry ingredients have been mixed. Pour mixture into loaf pans. Cover with foil. Bake 25-30 minutes. Cool and serve. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Master the Art of Setting Boundaries with the Pause Method
Do you often find yourself overwhelmed, with too much to do in the day and not enough time to do it? Would others describe you as selfless? Are you perplexed about how to enforce those mysterious things called healthy boundaries? Are you the first person your co-workers and friends call when they need help out of a jam? Have you ever suspected you might be a “people pleaser?” It sounds like you could use the “pause method.” Do You Need Help Setting Boundaries? If you said yes to some or all of these, you’re not alone. So many of us women are taught some very mixed-up messages from a young age, such as: Standing up for ourselves is not “ladylike.” We should always sacrifice for our families – and do it with a smile. If we say no to a request, we’re being selfish, difficult, or cruel. (There’s also a “B” word people use here – I’m sure everyone reading knows which one I mean.) As a result of following these so-called rules, we can become overburdened, overworked, and overstressed. Then, if we don’t have any healthy outlet to release this stress, we can run into bigger problems, like substance abuse, depression, anxiety, eating disorders, and more. But if you’re one of those people who finds yourself saying yes when you don’t really want to – then burning the candle at both ends to get everything done – I have a handy strategy to share: the pause method. What's the Pause Method? Let’s start with a newsflash: You don’t have to be “nice” to everyone, and not everyone has to like you. In fact, it’s totally normal that people won’t – how could anyone make everyone happy at all times? But young girls and women have often been taught to be passive and agreeable, so it’s important as we mature – or when teaching our daughters – to embrace our own voice instead of caving into peer pressure to act a certain way. While some women fear that standing up for ourselves may cause confrontation (traditionally, another female no-no), you’ll be surprised to find it doesn’t have to invite battle. And it can be as simple as taking a pause. My husband, Dr. Daniel Amen, recommends the pause method to his patients who are looking to create healthy boundaries: "Instead of simply saying yes to anything that’s asked of you, take a pause. Our yeses can become automatic, which is why the pause is necessary. Then respond by saying, “I’ll have to think about that and get back to you.” That’s it! You don’t have to do anything complicated – just say you’ll consider it. Then leave it at that and think about it in your own time. If you can take on the task, great – but agree only if you truly have the time and energy to do so. If you don’t, decline the offer, using polite but firm language. The Best Ways to Set Boundaries & How to Say No Here’s another tip: If you’re not used to saying no, or even “Let me think about it,” you may be tempted to follow up with a whole list of explanations: why you need time, why you’re not sure, or why you’re saying no. Don’t fall into this trap. People don’t need to know the whys behind your response; you might want to launch into this knee-jerk reaction, just to smooth things over or make your “no” more palatable. But let your response be your response, and leave it at that. Remember: “No” is a full sentence. Finally, I’ll share one more warning: When you first start using the pause method, chances are, it’s going to feel a little uncomfortable. When you’re used to saying yes without a second thought, it’s normal that a pause or a no would just sound...wrong. That’s OK! Keep practicing this technique. You’ll find that it gets easier – the more you do it, the more effortless it will feel. Nothing feels natural the first time, whether it’s riding a bike or starting a new job. But, over time, it becomes second nature and part of our inner arsenal. Have faith in yourself, knowing that you don’t need to people-please to be liked. You’re good enough all on your own. Setting Boundaries is Self-Care We often think about self-care practices as indulgent time at the spa, but using the pause method to help with setting boundaries is the ultimate in caring for yourself (and saving your sanity). You’re also able to show up for the people and tasks you actually do care about. Everything you say no to, after all, allows for more things in your life that you want to say an enthusiastic “Yes!” too. As someone with trauma in her past, including difficult family members, I found that setting boundaries was such a key skill for me to learn – and it’s something we can use in every area of our lives, from work and school to home and family gatherings. Here are some quick reminders as you practice the pause method: Get clear, for yourself, on your own wants, needs, and priorities. It’s difficult to set boundaries when you’re not sure of your own best-case scenarios. Communicate your needs clearly and without excess emotion. It’s easy for people to get us all riled up or ready to argue, but when we act from a place of reaction instead of response, we can escalate things and make situations even worse. Stick to your word. Those who have trouble with boundaries become known as pushovers. When you don’t hold firm, people can have a tendency to roll over you. Remember to use the pause method whenever someone asks you to do something for them, especially if you’ve already told them no. Give yourself some love. It can be scary at first to stand up for yourself. Be prepared to calm yourself if needed after you’ve achieved this, especially in the beginning. Don’t forget to congratulate yourself – you’re now well on your way to creating healthier boundaries in relationships with everyone you know! You can start using the pause method today. The next time someone asks you for a favor, practice saying, “Let me think about it.” You may be surprised how easy it can be. Find out more about my journey to learning how to say no in my memoir, The Relentless Courage of a Scared Child, from BrainMD.
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Negativity Detox: 3 Ways to Stop Automatic Negative Thoughts Fast
Maybe you’ve heard the Einstein quote, “Stay away from negative people, they have a problem for every solution.” Ain’t that the truth! Negative people breed negative thoughts, and negative thoughts breed negative habits. If you’re drowning in negativity, before you know it, life can feel miserable regardless of outside circumstances – and you might not even understand how it happened, or why you always feel so bad. Automatic negative thoughts (ANTs) are often a major part of the equation. These create a victim mentality and generate negative internal dialogues that can easily infest your mind and make you feel scared, worried, hopeless, or stressed. If you find that you’re often spiraling down into these depths in your own head – and feeling like nothing will ever get better – it’s time to fight back. The good news is, you can arm yourself against these harmful patterns by developing (or strengthening) your Warrior sense of personal responsibility – killing the ANTs and getting a more rational, positive outlook on life, even in the most stressful of times. Questioning Your ANTs Have you ever said any of the following statements? I’m dumb. I must’ve done something wrong. My life is terrible. No one likes me. I’ll never be good enough. Nobody cares. It’s all my fault. Everything I do is wrong. Notice a theme in the above statements? You might recognize that they reflect black-and-white, all-or-nothing thinking. For example, how often is something truly all one person’s fault? Most likely, numerous factors and people have combined to create a given situation, whether negative or positive. That’s why it’s a good idea to start pushing back against the extreme and drastic assumptions that have little basis in reality. But how can you stop these from taking over, especially when they feel like they’re so automatic? First, when you find yourself with a growing ANT infestation, write down the thoughts that are coming up for you. Then, before you find yourself spiraling into negativity and self-pity, ask yourself 4 key questions about each thought, and answer honestly: Is this thought true? Can I absolutely know that it is true? How do I react or feel when I think that thought? Who would I be without that thought? Or, how would I feel if I didn’t have that thought? 3 Practical Ways to Avoid Automatic Negative Thoughts When ANTs are allowed to run rampant, they can affect your entire well-being. Sometimes this can snowball before you realize what’s happening – then suddenly you’re snapping at your spouse or kids, losing it in line at the store, or giving in to road rage. But, in addition to taking a pause to become aware of your defeating thoughts, there are ways to intercept or prevent the negative thought loops that can drag you down fast. Here are some suggestions: Practice Self-care Yes, we all want to enjoy luxuries like spa days and bubble baths, but I like to think of self-care as things like setting strong boundaries. I’ve talked before about my own recovery from trauma stemming from my childhood and family, and as I worked to heal myself, I quickly learned that strong boundaries were crucial to recover my health – and my sanity. My family was full of dysfunctional people and relationships, and it became clear that I had to make changes with some of them, in order to prioritize what was truly most important to me in my life. For example, some family members engaged in behaviors like lying, violence, and drama – that’s just how they chose to live their lives. I care very much about my family’s well-being, but I realized I’d have to love some of them at a distance and set personal boundaries in order to respect myself. Remember that you can, and should, put yourself and your loved ones first. You can’t fix other people; they need to do that for themselves. In the meantime, simply let them know you love them and will miss them. You can be loving while still remaining detached, and their negativity won’t seep into your life. Journal As noted above, it’s very helpful to write down your ANTs as they come up, then work out on the page the answers to those 4 questions designed to shed some clarity on the situation. You also can make a habit of daily or weekly check-ins through a journal. This option gives you a great outlet for your difficult emotions and allows you to see over time how you react to various challenges – think of this practice as a way of collecting data. And, after putting some of these anti-negativity strategies into effect, you’ll be able to see in black-and-white how things have improved. Journaling has been shown to assist in meeting health goals, and this is yet another way it can help you. For an extra boost, you can also connect your journaling with a daily gratitude practice, listing a few things you’re grateful for every day. This routine helps take the focus away from everything you may perceive as going “wrong” in your life and allows you to see everything that’s going right. Chances are, you’ll find that many things on these lists are things you often take for granted. Spend Time Alone Solitude doesn’t have to be solemn, lonely, or sad – it’s actually a great way to recharge so that you can better show up for yourself and the others around you. Learning to be self-reliant and connecting with your own self-worth allows you to develop more confidence, which helps you follow through on other healthy practices, like setting boundaries. It’s even better if you can take some time to be in nature, without any devices distracting you. A solo brisk walk outside gives you the benefits of mood-boosting exercise, fresh air, and alone time, making it a triple threat in the fight against any negative feelings that may creep up. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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5 Natural Pain Management Strategies
Many of you know I’ve been involved with martial arts for a long time. Last year, I got a back injury during practice, and I’ve been having issues with both pain and movement for months. With people living so much longer now, all of us are prone to experiencing such setbacks. In fact, according to the 2019 National Health Interview Survey, about 20.4% of U.S. adults experience pain that lingers for at least 3 months. Many people turn to prescription pain medications, but they come with a host of side effects and, in some cases, the risk for addiction. But, in my personal experience with pain, I’ve found how to cope with pain naturally so I can stay fit and healthy. Here’s what has helped me. "Focus on what you can do, not what you can’t do. Move your body today in some way—despite the physical limitations or pain you may be experiencing." -TANA AMEN, BSN, RN How Pain Affects Mental Health Last year before the holidays, I wasn’t doing well for almost a month. My back felt awful. (Of course, it was then that I really found a new appreciation for feeling healthy—when I didn’t feel so great anymore.) For two weeks, I barely even got up. I’d had back problems before, and they seemed to flare up during COVID quarantine a few years back. But this time was worse. I’d also experienced injuries before, but it comes with the territory—after all, I’ve been super-active my whole life. I ran track as a teenager, did CrossFit, and practiced martial arts for 15 years. (I’ve also been in a car accident, which may have created or worsened my back issues.) In the past, I’ve recovered from various injuries—multiple bulging discs in my back, pulled muscles, broken bones—and moved on. But recently, when pain put me down for the count for a whole month, I had to reassess. For people like me who are used to being active, not moving is like the kiss of death. You can actually get depressed or experience worsened depressive symptoms. This phenomenon, called post-injury depression, may also affect women more than men, according to findings from one study. For myself, not exercising was really getting to me. It’s not just about losing muscle; it’s really about missing the habit of getting the blood flowing and feeling good again. This is about mental health, not about fitness achievements or looking a certain way. While dealing with this injury, I learned a thing or two about living with pain. First, have a plan B, learn to let go of control and expectations, and drop all of the “shoulds” from your vocabulary. Second, learn some natural ways to cope with the pain so it doesn’t wreak havoc on your life. Here are a few of the methods that kept me afloat at this difficult time. "With so much stress in our lives, we need to get it out of both the mind and body. When we hold on to emotional stress, we tense muscles, deplete oxygen, and make everything worse—even physical pain." -Tana Amen, BSN, RN 5 Natural Pain Management Strategies 1. Move within your limits. Focus on what you can do, not what you can’t do. Move your body today in some way, gently if needed, despite the physical limitations or pain you may be experiencing. No excuses—you can do it! There are always things that you can do to get your body on the road to healing. It’s also important to keep your core strong, especially when you have a back injury. (Just make sure you’re being safe with your movement. Ask your doctor if you have any questions.) 2. Counteract stress. Techniques like journaling and meditation, along with taking supplements like magnesium and l-theanine, have helped me successfully manage pain for years now. In fact, when I went in for an MRI late last year to find the source of my pain, my doctors were amazed I’ve been able to maintain my level of activity for the past three years. They found I basically crushed a disc, with two vertebrae in very bad shape and vulnerable. (No wonder I was having trouble just walking upstairs!) But I know that my meditation practice helped me manage all of those problems for as long as I did. I’d learned about how emotional stress affects our physical bodies by reading the book The Mindbody Prescription by Dr. John Sarno. With so much stress in our lives, we need to get it out of both the mind and body. When we hold on to emotional stress, we tense muscles, deplete oxygen, and make everything worse. I pray a lot, too, and I find that also helps. You can even try rage journaling—just get all of your frustrations out on the page. It’s all about managing your stress. And I’ve noticed that without these practices, my pain is 10 times worse. "Dealing with pain? Focus on what you can do, not what you can’t do. Move your body today in some way, gently if needed, despite the physical limitations or pain you may be experiencing." -Tana Amen, BSN, RN 3. Exhaust your options. A while back, I had my hip checked out and was given the all-clear. I figured I was free to return to my normal routines. But I later found out that my spine was the problem, which was affecting my hip. So check for underlying issues, since mechanical problems can be serious. Then, after addressing the issue, I sought out supportive items to help me in my recovery, like a Dr. Ho’s back brace belt that I wear—it’s a life changer. Getting back to some gentle, no-impact movement (such as working with resistance bands), combined with the belt, helped. When it comes to feeling better, why not try whatever you can? If something doesn’t work to lessen your pain, try the next thing. 4. Stay positive. Don’t give up hope. I’ll admit that at some point in my journey last year, I started to feel sorry for myself and sink into that victim mentality—you know, that voice that tells us, “What’s the point?” or “Why even try?” Instead, overcome those negative thoughts, put on some pump-you-up, feel-good music to energize yourself, boost mood through a healthy diet, and do what movement you can. The bottom line is, if you want something, you’ll find a way, and if you don’t, you’ll find an excuse. 5. Research alternatives. If natural solutions aren’t helping enough, or if something more serious is going on, you might have to seek medical intervention. I’m not the kind of person who just runs off to surgery to fix any issue that arises, but with my recent spinal injuries, I eventually got an epidural to help. After all, we do not want to invite permanent loss or debilitating conditions to occur down the line. We get only one body, so we need to take care of it! Try Calm My Brain For fast-acting relief from stress, try Calm My Brain from BrainMD. Get 21% off when you use the promo code TANA21. SHOP NOW
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Top 5 Most Important Nutrients & Vitamins for Your Memory
Have you ever wondered why some people age more gracefully than others? Is it purely a matter of genetics? Or is it because they favored crossword puzzles over Sudoku? Or is because they were born on a Tuesday…at night…with a full moon out? The longevity code has perplexed scientists and medical practitioners for centuries. Although holistic interventions—consistent exercise and quality sleep—can help to reduce the effects of aging, a cure for severe memory problems has yet to be discovered. One of the best ways to prevent premature aging is with proper nutrition, especially getting nutrients that are specifically designed for your memory to keep your mind sharp and efficient. But even if you eat the healthiest diet, there will always be a gap in nutrition by only eating foods. That’s why supplements are called dietary supplements because they help fill in the gaps in your diet with the nutrients and vitamins you’re missing by eating foods alone, especially vitamins that are specifically designed to improve your memory. But in a market inundated with supplements all claiming to be the best, which ones are the best for your memory? The Best Nutrients & Vitamins for Memory Here are the 5 best concentrated, bioavailable, and naturally derived nutrients that are clinically studied to improve memory: 1. PhosphatidylSerine PhosphatidylSerine (PS) occurs naturally in all cells, being a universal building block for the dynamic membrane systems that make cells work. In double-blind clinical research trials, PS enhanced recall of names, faces, words, and numbers, and improved verbal fluency. PS is better documented for these benefits than any other nutrient. 2. Huperzine A Extracted from Huperzia serrata (club moss), a traditional Chinese medicinal herb, Huperzine A improves the actions of the acetylcholine neurotransmitter system, which plays a central role in improving memory storage and retrieval. 3. Vitamin D3 Sufficiency (5000 IU) of vitamin D3 promotes healthy mood, cognitive function, cardiovascular function, immune response, muscle and bone strength, and other important indicators of overall vitality. Vitamin D3 also benefits numerous other functions that promote healthy aging. 4. EPA and DHA The long-chain omega-3 fatty acids EPA and DHA are fundamental to the structure and functioning of all your cell membranes and particularly for those of your brain cells. DHA also facilitates nerve cells making functional connections (synapses) and supports healthy memory and overall cognition. 5. Ginkgo Biloba This intensively researched plant extract promotes healthy blood flow, which is crucial for optimal brain function. Ginkgo biloba's unique combination of antioxidants and blood vessel protectants also helps the brain defend against toxins while promoting overall mental sharpness. How to Get All of Your Brain-Healthy Nutrients Each Day? BrainMD offers all of the required brain-directed nutrients to help you feel your very best each day.* With clinical strength supplements that can help improve and preserve your cognition and memory.* Don't like swallowing capsules? Now there’s an easier way to get all of the nutrients you need…try a memory-boosting vitamin drink! BRIGHT MINDS Memory Multivitamin BRIGHT MINDS Memory Multivitamin, a robust formula of 34 effective nutrients, is a highly concentrated, memory-targeting daily supplement system.* With carefully crafted and clinically proven ingredients, BRIGHT MINDS Memory Multivitamin is a tasty, citrus-flavored drink mix that can be added to water, juice or even a fruit smoothie.* BRIGHT MINDS Memory Multivitamin contains all of the best nutrients for memory enhancement.* Why Do Memory Supplements Work? Enhance Blood Delivery The better the brain’s circulation, the more oxygen, and nutrients it can receive to support memory all through life.* Ginkgo, resveratrol, lutein, zeaxanthin, CoQ10, as well as vitamins and minerals in this powder, promote healthy blood flow to the brain.* Boost Energy The brain weighs just 2-3 pounds, yet it uses at least 20 percent of all the body’s energy. PS, ALC, B vitamins, magnesium, chromium, alpha-lipoic acid, CoQ10 and other nutraceuticals in this formula can aid in energizing the memory process.* Promote Brain Connectivity The brain’s trillions of synapses rely on PS for their electrical activity.* The numerous antioxidants in BRIGHT MINDS Memory Multivitamin help protect these synapses against damage.* Additionally, numerous methyl nutrients in the formula support synapse maintenance and protect the brain against damage from homocysteine buildup.* Improve Neurotransmitter Support Neurotransmitters are the chemical messengers that travel along synapses in the brain. Huperzine A, ALC and choline promote acetylcholine, a key memory transmitter. PS, Vitamin D3, all the B vitamins, magnesium, and other minerals support the production, release, and synapse actions of multiple neurotransmitter systems across the brain.* Best Vitamins for Your Memory Since your memory is what allows you to treasure and revisit the most special moments in your life, be sure to fortify your brain with the nutrients that can strengthen and restore it.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about BRIGHT MINDS Memory Multivitamin and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Meet Dr. Parris Kidd, Chief Science Officer
Under today’s intense pressures, we must actively work to conserve and improve our mental functions. The fast-growing body of neuroscience research proves that the human brain is always working to improve itself, and that literally by changing your brain you can change your life. At BrainMD, we’ve dedicated our careers to helping people feel better by creating the highest quality nutritional products for optimizing and balancing brain health. BrainMD's supplement products are developed from the published knowledge base of successful clinical trials and other scientific research on the safety and effectiveness of specific nutrients and herbals. Additionally, BrainMD’s product development team has over 75 years of combined experience in developing dietary supplements that work. Heading up that team with Dr. Amen is BrainMD’s Chief Science Officer and Director of Quality Control, the renowned Dr. Parris Kidd. Revolutionary Dietary Supplements for the Brain Dr. Kidd has developed a diverse array of dietary supplements over his career, and since 1994 has specialized in developing dietary supplements for the brain. A native of Jamaica, Dr. Kidd has been active in integrative medicine for over 30 years. Dr. Kidd earned a B.Sc. with First Class Honors in Zoology at the University of the West Indies, then a Ph.D in cell and developmental biology at the University of California, Berkeley. Subsequently he pursued an academic career that included teaching developmental biology at Berkeley, doing research and teaching at the University of the Pacific in San Francisco, and research at the University of California San Francisco Medical Center (UCSF). [caption id="attachment_4669" align="alignnone" width="1200"] Left to right: Laura Nunes, Tana Amen, Dr. Daniel Amen, Dr. Parris Kidd[/caption] In 1983, having developed a strong interest in “alternative medicine,” Dr. Kidd began a collaboration with Dr. Stephen Levine (another Berkeley PhD) that resulted in the 500-page book Antioxidant Adaptation — Its Role in Free Radical Pathology. While developing a thriving consulting practice, beginning in 1994, Dr. Kidd reoriented his focus to specializing in brain nutrients. He was the scientist on the team that brought PS (PhosphatidylSerine) into North America in 1994 and helped launch PS in Europe and Asia. His support also helped popularize GPC (Glycero-Phospho-Choline) beginning in 1997, and Krill Omega-3 Phospholipids in 2003. Throughout his career, he has developed numerous dietary supplement products, has published extensively on the science behind supplements, and has done hundreds of radio and video features. Highly respected for his integrity and exemplary contributions to building the scientific knowledge base of nutritional medicine, Dr. Kidd’s continued dedication to the quality and effectiveness of supplemental products lead him to BrainMD. He has championed a quality mindset within the company to ensure the best, most effective products reach our customers. “Dr. Kidd’s passion for science and for people’s health reflects in his work every day. His heart is driven by a desire to help people live healthier, happier lives; his decisions are driven by the science – what has been shown to make a difference. He, along with Dr. Amen, has a never ending need to help people and to do right by them. It is inspiring to work with someone like that.” – BrainMD Our Products are Created for People Just Like You You are important to us and we consider our BrainMD customers part of our family. We want you to be confident with and satisfied by every aspect of doing business with us — from our products and customer service to our one year money back guarantee. When you feel better and your family is healthier, we know we have done our job well.
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