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What to Look for When Purchasing the Best Quality Eggs
Available in the dairy section of grocery stores, the oval, chicken-produced foods, are enjoyed throughout the year, particularly as a breakfast staple. Though their health benefits are often misunderstood, eggs have remained a popular food in the West, and many other places around the world. Complete Protein One of the few foods considered to be a complete protein, eggs have an impressive total amino acid profile. Eggs contain all nine essential amino acids that the body can’t produce on its own. Additionally, eggs are full of vitamins needed for the body to produce energy, such as thiamin, riboflavin, folate, and B12. The egg white contains precious sulfur amino acids, essential for our own antioxidant defense systems and largely absent from plant proteins. The egg yolk is loaded with phospholipids, nutrients that are the main building blocks for all our cells. The yolk also provides lutein, zeaxanthin and other carotenoids that are essential for the eyes and vision, and are also accumulated within the brain. Shelled Superfood During the height of the panic about dietary cholesterol, people were advised not to eat eggs because the egg yolk contains a small amount of cholesterol. Research has clarified that cholesterol in the diet does not necessarily become cholesterol in the arteries and that the body needs cholesterol for good health. In a significant study¹ (published in the American Journal of Clinical Nutrition) of more than 177,000 people in 50 countries on 6 continents, no associations were found between egg consumption and blood cholesterol levels, major cardiovascular events, or premature death. Eggs are finally being recognized as the superfoods they are, due in large part to their remarkable nutritional profiles. Not All Eggs Are Created Equal There are six different egg sizes in the US. Frequent egg purchasers will know that there are small, medium, large, extra-large, and jumbo eggs. But do you know what they call the smallest eggs? Weighing in at 1.25 ounces (minimum mass per egg) is the peewee egg. There are many different natural egg colors as well. In addition to the standard white eggs, you’ve probably seen brown eggs in your local grocery store. While certainly less common commercially, some chicken breeds lay pinkish/cream, blue, or even green eggs. Of course, these are shell colors and not the color of the eggs themselves, like in Dr. Seuss’ famous children’s book “Green Eggs and Ham.” With so many differences to consider, do you know how to buy the best eggs? Is one type of egg better than another? Here’s what you need to know when purchasing the highest quality eggs… How to Buy the Best Eggs For many consumers, an important consideration is the living conditions of the chickens laying the eggs they’re purchasing. Egg-laying chickens are raised in one of four different environments: cage, cage-free, free-range or pasture-raised. Let’s take a closer look at each type: 4 Different Types of Eggs: Which is Best? Cage Eggs As the name suggests, these eggs come from chickens raised in cages. Typical cages have a sloped wooden floor and contain four to eight birds. These cages restrict the animal’s normal motions such as flapping their wings. Some “enriched” cages have perches or nesting boxes. These cages hold up to 60 chickens, but the birds normally don’t have outside access. Cage-free Eggs This environment allows birds to move both horizontally and vertically. Though cage-free structures vary, most afford chickens a little room to roam – to nest, roost, perch, forage and spread their wings. However, the animals still might not have access to an outside space. Free-range Eggs The main difference between cage-free and free-range eggs is that free-range birds are granted access to some outside space. How much space? What kind of space? How long are they allowed to remain outside? Those factors all vary from one farm or facility to another. Unfortunately, at this point, uniform standards don’t exist to ensure the kind of healthy environment implied by the name of these systems. Programs like Food Alliance Certified and American Humane Certified have different criteria for the size of outdoor enclosures and the number of hours each day the birds must be kept outside. Pasture-raised Eggs Pasture-raised eggs come from birds that have the freedom to move around in a large yard covered with grass or other vegetation. Again, the size of the open area and number of hours the birds are permitted to roam free vary, but these criteria tend to be stricter in pasture-raised systems. Also, pasture-raised chickens are fed a healthy diet. Other Considerations In addition to the size and color of the eggs, many consumers are concerned with price, quality, and treatment of the animals. Price – in general, the more space it takes to house the birds, the more expensive the eggs are. Quality – according to the Egg Nutrition Center,² the nutritional values of eggs are comparable across all systems. Treatment – cage and cage-free animals tend to be treated in a less humane manner, while free-range and pasture-raised birds usually are raised in better conditions. Hopefully, this information will help you decide which eggs to purchase on your next trip to the grocery store. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Dehghan, M., Mente, A., Rangarajan, S., Mohan, V., Lear, S., Swaminathan, S., Wielgosz, A., Seron, P., Avezum, A., Lopez-Jaramillo, P., Turbide, G., Chifamba, J., AlHabib, K. F., Mohammadifard, N., Szuba, A., Khatib, R., Altuntas, Y., Liu, X., Iqbal, R., Rosengren, A., Yusuf, R., Smuts, M., Yusufali, A. H., Li, N., Diaz, R., Yusoff, K., Kaur, M., Soman, B., Ismail, N., Gupta, R., Dans, A., Sheridan, P., Teo, K., Anand, S. S., & Yusuf, S. (2020). Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries. American Journal of Clinical Nutrition, 111(4), 795–803. https://doi.org/10.1093/ajcn/nqz348 2. American Egg Board. (n.d.). Incredible egg. Retrieved January 28, 2025, from https://www.incredibleegg.org/?site=b
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This is the Smarter Way to Get Your Greens
Although most people know it’s important to include a variety of fruits and vegetables in their diet, the Centers for Disease Control and Prevention (CDC) estimates that only 1 in 10 Americans¹ are getting enough of these highly nutritious foods. This is due, in large part, to the prevalence of the standard American diet (SAD). The consequences of not eating a healthy diet are potentially serious, as we’re seeing every day in our country. Failure to get the necessary nutrients from fruits and vegetables can lead to a host of physical and mental problems. These include cardiovascular and blood flow issues, memory and focus challenges, serious weight problems, gastrointestinal issues, hormone imbalance, and even vision troubles. One of the best ways to help ensure you get sufficient levels of vitamins, minerals, flavonoid antioxidants, and anti-free radical carotenoids every day is with BrainMD’s delicious, nutrient-rich greens superfood powder. Meet Neuro Greens Superfood Powder Neuro Greens Superfood powder was developed from the latest scientific research on superfoods, which are foods especially rich with nutrients and other substances beneficial to human health.* This formula features a diversity of superfoods proven to support the brain, immune system, and entire body.* Feel Plant-astic Plants produce vast arrays of substances called “phytochemicals” that enable them to adapt, survive, and thrive wherever they’re located. Tens of thousands of phytochemicals have been identified. Many phytochemicals are nutrients that sustain the plant’s life processes. Some are antioxidants that provide essential protection against damage from sunlight. Others have an astounding variety of biological activities that help the plant repel predators, attract pollinators, or summon fruit eaters that later disperse their seeds. Neuro Greens Superfood powder vegetables, fruits, leaves, roots, algae, and nutritious mushroom fungi supply a wide range of phytochemicals.* Taste the Natural Rainbow This scientifically formulated combination of green, red, yellow, blue, purple, brown, and black superfood concentrates provides thousands of potent plant substances.* Neuro Greens Superfood powder includes diverse substances that can help detoxify and energize the body while providing substantial immune protection.* It also promotes healthy digestion from its contribution of prebiotic fibers, which support friendly bacteria (probiotics) in the gut.* Crafted with 20 different fruits, vegetables, algae, and fibers from every color in the rainbow, plus 4 medicinal mushrooms, this formula is scientifically designed to fuel your body with the nutrients it needs to thrive.* Consuming the optimal amount of greens each day can be a challenge. Neuro Greens Superfood powder makes it easy…scoop, stir, and enjoy! Here’s a breakdown of the many powerful superfoods you’ll find in Neuro Greens Superfood powder… Organic Greens Spirulina (Arthrospira platensis) – This freshwater, multicellular, blue-green alga is dense in protein, magnesium, iron, vitamin A (as beta-carotene), vitamin B12, and GLA (gamma-linolenic acid), which is a non-inflammatory omega-6 fatty acid. Chlorella (Chlorella vulgaris) – This freshwater, single-cell, green alga promotes maintenance of cholesterol, blood pressure, and blood sugar already within their normal ranges. Kale and Broccoli – Rich in antioxidants and chlorophyll, these two vegetables of the crucifer family are substantial contributors of glucosinolates, potassium, chromium, vitamins C, K, folate, and fiber to the diet. Moringa (Moringa oleifera) – Moringa’s leaves, which come from “The Miracle Tree” in Africa and Asia, are rich in protein, vitamins A and C, calcium, iron, and manganese. Green Tea Extract (Camellia sinensis, leaf concentrate) – Drinking green tea promotes healthy cholesterol, triglyceride, blood pressure, and blood sugar levels already within their normal ranges. Organic Reds and Yellows Carrot Root – This root is rich in the carotenoids lutein and zeaxanthin, which are essential for vision and brain function, as well as beta-carotene, which the body can convert to vitamin A. Strawberry – In clinical trials, strawberries improved joint pain, blood antioxidant status, and promoted cholesterol levels already within a normal range. Acerola Cherry – One of the most concentrated sources of vitamin C in nature, with about 50-100 times more than an orange or lemon, acerola also carries carotenoids, anthocyanins, and flavonoids, making it an antioxidant marvel. Raspberry – Raspberries are rich in ellagitannins, anthocyanins, and other polyphenol antioxidants. Pomegranate Extract – This fruit is particularly rich in ellagic acid, ellagitannins, and related polyphenols, and shows unique promise against pain. Organic Blues, Purples, and Blacks Blueberry – Daily consumption of blueberry concentrate has the potential to improve cognitive function, vision, circulatory health, blood sugar, and gut function. Blackberry – Blackberries are rich in a powerful antioxidant, the anthocyanin called cyanidin-3-glucoside, as well as in various well-researched flavonoid antioxidants such as catechins, quercetin, and kaempferol. Blackcurrant – Blackcurrants promote healthy intraocular (eye) pressure and are extremely rich in super-antioxidants including anthocyanins and proanthocyanidin flavonoids. Beet Root – A traditional medicinal, beetroot provides nitrate, which helps maintain healthy circulatory tone, betacynin, a unique purple anthocyanin antioxidant, and trimethylglycine (TMG, betaine), which is involved in neurotransmitter activity and other brain function. Organic Immunity Support Lion’s Mane (Hericium erinaceus) – The beta-glucans in lion’s mane mushrooms support immune health, and its content of hericenones and erinacines can increase nerve growth factor in the brain. Maitake (Grifola frondosa) – Sometimes called “the dancing mushroom” because people got so happy finding it in the wild, maitake’s alpha- and beta-glucans promote healthy immunity. Reishi (Ganoderma lucidum) – In addition to beta-glucans, reishi contains triterpenes, which contribute to its benefits for immunity and healthy inflammatory response. Shiitake (Lentinula edodes) – Shiitake promotes healthy cholesterol and triglyceride levels already within normal range, and contains lentinan, a beta-glucan well studied for its immunity benefits. Goji Berry Extract (Lycium barbarum) – These bright red berries contain both alpha- and beta-glucan polysaccharides, and also show immune system benefits.² Kelp (Vitakelp®) (Ascophyllum nodosum) – This sustainably harvested cold-water, brown seaweed is a good source of potassium, calcium, and magnesium, and also contains ascophyllan, a unique sulfur-containing carbohydrate that has immune activity. Organic Prebiotic Fibers Inulin – This soluble fiber has consistently improved probiotic survival and proliferation³ in clinical trials, including the bifidobacteria, which are the most abundant natural inhabitants of a healthy large intestine. Apple Fiber – After an apple is consumed, some of its unique pectin fiber reaches the colon, where bifido- and other friendly bacteria convert it to short-chain fatty acids that nourish the colon lining, liver, and other organs. Flaxseed (defatted) – Once its oil has been removed, flaxseed becomes a rich source of lignans, lignins, and other fibers that increase fecal bulk for better elimination and feed the colon’s probiotics to produce health-promoting short-chain fatty acids. Other Ingredients Organic Sunflower Lecithin – An emulsifier that improves the mixing of a powder into liquid, lecithin is also a source of phospholipids, nutrients that are essential for all our cells to make and maintain their membrane systems. Stevia Rebaudioside A – A non-sucrose sweetener, Stevia Rebaudioside A comes from the organically grown stevia leaf. Neuro Greens Superfood Powder FAQ Who can benefit from Neuro Greens Superfood powder? Practically everyone. Adults and children over 4 can safely consume this superfood. How can I use this supplement? Mix one scoop (7.5 grams) into 8 oz. or more of water, juice, non-dairy milk, or a smoothie. Feel free to consume more than one scoop per day. Is Neuro Greens Superfood powder safe to use if I am taking medication? We recommend that individuals taking warfarin not use this supplement since the goji berry extract may interfere with warfarin’s action. Does this supplement contain allergens? No. Neuro Greens Superfood powder is free from dairy, gluten, corn, soy, eggs, nuts, yeast, and artificial colorings or flavorings. Neuro Greens Superfood powder is non-GMO. It is suitable for vegans and is Keto and Paleo-friendly. Feel The Power Of Powder Neuro Greens Superfood powder is nature’s healing bounty delivered in a delicious, nutrient-rich powder.* Try it today! At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your overall well-being. For more information about Neuro Greens Superfood powder and our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Centers for Disease Control and Prevention. (n.d.). Only 1 in 10 adults get enough fruits or vegetables: Men, younger adults, and people living in poverty get fewest fruits/vegetables. Retrieved [12/31/2024], from https://www.cdc.gov 2. Andoni, E., Curone, G., Agradi, S., Barbato, O., Menchetti, L., Vigo, D., Zelli, R., Cotozzolo, E., Ceccarini, M. R., Faustini, M., Quattrone, A., Castrica, M., & Brecchia, G. (2021). Effect of Goji Berry (Lycium barbarum) supplementation on reproductive performance of rabbit does. Animals (Basel), 11(6), 1672. https://doi.org/10.3390/ani11061672 3. Pereira, W. A., Piazentin, A. C. M., da Silva, T. M. S., Mendonça, C. M. N., Villalobos, E. F., Converti, A., & Oliveira, R. P. S. (n.d.). Alternative fermented soy-based beverage: Impact of inulin on the growth of probiotic strains and starter culture. [Journal Name]. Retrieved [12/31/2024], from [https://www.mdpi.com/2311-5637/9/11/961]
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Delicious Fall Vegetable Dishes + Recipes!
Surveys indicate that Americans love fall more than any other season. It’s easy to understand why! Autumn’s glorious changing colors of nature and cooler, cozy weather are calming to the spirit. They also inspire us to cook hearty dishes that provide warmth, comfort, and nourishment amidst the shorter days and longer nights. Fall’s bounty of vegetables is gorgeous too. Brimming with color, flavor and, brain healthy nutrients, they offer an opportunity to celebrate the season with delicious vegetable dishes that provide your brain and body with vital nutrients, helping you to feel your best. Enjoy the following fall vegetable recipes. Try one for a weeknight dinner and save some for lunch the following day – or include them in a holiday meal. 5 Delicious & Healthy Fall Vegetable Recipes Starting at the Roots Root vegetables are warming, nourishing, substantial, and soothing. They benefit your heart, circulation, microbiome, as well as help tonify your liver and gallbladder. They are loaded with nutrients such as healthy complex carbohydrates, fiber, folate, vitamins A, B and C, minerals like manganese and potassium, and antioxidants such as beta-carotene, chlorogenic acid and anthocyanins, and have anti-inflammatory properties. Roasted Root Veggies and Kale This wonderful mélange of root vegetables can both compliment a meal as a side dish or serve as a stand-alone. INGREDIENTS 3 to 4 pounds root vegetables of your choosing: turnips, parsnips, rutabagas, carrots, beets (golden), celery root, and potatoes, peeled and cut into chunks 1 head garlic, separated and peeled cloves 6 tbsp extra virgin olive oil (separate) 1 tsp Himalayan pink salt or sea salt ½ cup chopped onion 1 tbsp tomato paste 1 can whole peeled tomatoes (28 ounces) 2 cups chopped kale (or Swiss chard) 1 tsp of Italian spices or oregano Black pepper (to taste) Red chili flakes or tabasco sauce (to taste) INSTRUCTIONS Roast the veggies: Preheat oven to 450°F. In a large roasting pan, mix together the root veggies, garlic, and 3 tbsp olive oil. Sprinkle with salt. Roast for 45 min (turning the vegetables over in the pan after 20 min or so). Make the tomato base: While the vegetables are roasting, in a Dutch oven (that can hold 4-5 quarts), heat 3 tbsp. Olive oil on medium heat. Add in onions and sauté until edges are slightly brown. Stir in tomato paste. Cook for a minute or two. Pull apart the canned tomatoes into large pieces as you add them to the pot. Pour in the remaining liquid from the can into the pot. Stir well. Add the Italian seasoning. Bring to a simmer, then lower the heat to the lowest possible setting. Cover the pot and let cook gently while the root vegetables are roasting. When the vegetables are roasted and browned: Add the veggies to the tomato base. Add in kale. Stir well. Simmer until greens wilt (about 5 min). Season with salt and pepper to taste. Top with Tobasco sauce or chili flakes to taste. Plant-Based Turnip Gratin Swap out a heavy, cheesy dish for this healthier, plant-based one featuring turnips. INGREDIENTS 2 tbsp olive oil 3 medium onions, thinly sliced Himalayan or sea salt 5 garlic cloves, thinly sliced 2 cups full-fat coconut milk 1 ¼ cups vegetable stock ¾ cup nutritional yeast ½ tsp dried thyme 1 tbsp arrowroot flour 4-5 smaller turnips with greens 8 oz day-old bread, cut into ½-inch pieces 1 cup grated vegan mozzarella cheese (plus more for topping) black pepper INSTRUCTIONS Heat 1 tbsp of olive oil in a large skillet over medium-low heat. Add the onions and season with 1 tsp of salt. Cover and cook, stirring occasionally until the onions are soft and caramelized (45-60 min). (If the onions stick or begin to brown, add water, 1 tbsp at a time.) When you’re done, transfer the onions to a bowl to cool. While the onions are cooking, make the cream sauce: Heat a drizzle of olive oil in a medium-sized saucepan. Add in the garlic, coconut milk, vegetable stock, nutritional yeast, and thyme. Bring to a simmer over medium heat. Then add in the arrowroot flour and reduce heat to low. Let simmer for 30 minutes. Set aside. Prep the turnips: Remove the greens from the turnips. Wash and chop the greens. Peel and cut the turnip roots into ½ inch pieces. Bring a large pot of well-salted water to a boil to cook the turnips and greens. Prepare a large bowl of ice water and keep it close by. Blanch the turnip roots by adding them to the pot of water and cooking them for about 2 minutes. Using a slotted spoon remove them from the water and immediately plunge them in the ice water. Drain on a paper towel lined dish. Then cook the turnip greens in the boiling water for about 1 minute only (or until vibrant green and tender). Then plunge them into the ice water and then drain. Squeeze out excess water. Add the turnips and greens to the bowl of caramelized onions. Add the bread, cream mixture, vegan cheese, and season with salt and black pepper. Preheat the oven to 375° F. Grease baking dish with a drizzle of olive oil. Transfer the turnips and onions into the baking dish. Spread the ingredients out into an even, compact layer and top with more vegan cheese. Bake uncovered, until well browned (about 50-60 minutes). Let cool for 5-10 minutes and serve! The Salads of Autumn You can get inventive with salads featuring fall’s bounty. They make for unique flavors and pleasing colors. With heavy holiday meals, a salad can provide light, refreshing contrast. Of course, they offer high nutrition too as greens are loaded with vitamins and minerals, nuts offer healthy fats and fiber, and fall veggies are rich with all the above. Kale-Nut Vinaigrette Kale is perfectly paired with this sweet, nutty vinaigrette. INGREDIENTS 1½ cups pecans 2 finely grated garlic cloves ½ cup of extra-virgin olive oil 1 tbsp maple syrup ½ cup of apple cider vinegar Himalayan or sea salt; freshly ground pepper 2 large bunches of Tuscan Kale with leaves thinly sliced (ribs and stems removed) 1 bunch of trimmed, thinly sliced radishes INSTRUCTIONS Preheat oven to 350° F. Toast pecans on a rimmed baking sheet, tossing halfway through, until lightly darkened and aromatic (about 8–10 minutes). Let cool. Transfer a handful of pecans to a cutting board and chop coarsely; set aside. Pulse garlic, oil, maple syrup, and remaining pecans in a food processor until nuts are in small pieces. Move to a large bowl and stir in vinegar. Season with salt and pepper to taste. Add kale and radishes to salad bowl with dressing. Toss and taste to determine if more salt and pepper are needed. Top with reserved chopped pecans and voila, your salad is ready to go! The Autumn Harvest Salad The crowing feature of this salad is the sweet potato, which offers visual appeal and a boost of nutrition. Sweet potatoes are filled with vitamins, minerals, antioxidants like beta carotene and anthocyanins, and both soluble and insoluble fiber. INGREDIENTS ½ diced sweet potato 1 tbsp coconut oil, melted ¼ tsp ground cinnamon ¼ tsp sea salt ¼ tsp ground black pepper ½ tbsp apple cider vinegar ½ tbsp pure maple syrup ½ tbsp extra-virgin olive oil ¼ tbsp Dijon mustard 2 cups chopped romaine lettuce ½ cup canned black beans ½ cup cooked quinoa ¼ cup dried cranberries ¼ cup chopped raw almonds INSTRUCTIONS Prepare Sweet Potato: Preheat oven to 425°F. Line a baking sheet with parchment paper. In a bowl, combine diced sweet potatoes with coconut oil, cinnamon and half of the salt and pepper. Spread the sweet potatoes across the pan evenly. Bake until potatoes are tender, stirring them halfway through (about 20-30 min). Prepare dressing: In a medium-sized bowl, whisk together the vinegar, maple syrup, olive oil, Dijon mustard, and the remaining half of the salt and pepper. In a large salad bowl, combine together lettuce, beans, quinoa and toss. Add dressing and toss again until it is evenly mixed. Top with sweet potatoes, cranberry, and almonds. Squash It! What would fall be without the color and flavor of squash such as acorn squash, butternut squash, spaghetti squash, and sugar pumpkin? While they can be a little intimidating, as they require some work, they’re worth the effort! In some areas of the world, squash is considered a superfood. High in alpha-carotene and beta-carotene, which convert to vitamin A, vitamin C, fiber, and antioxidant and anti-inflammatory compounds – these gourds deliver the goods! Baked Honeynut Squash Honeynut squash is a new hybrid of butternut squash and has the unique benefit of being a smaller size, similar to a russet potato. Also, its skin is thin and edible, and doesn’t need to be peeled. One honeynut squash serves one or two people. INGREDIENTS 2 medium honeynut squash, halved lengthwise and seeded 4 tsp of coconut oil (or olive or avocado oil) ¼ tsp salt ¼ tsp ground pepper ¼ tsp ground cinnamon 4 tsp of pure maple syrup INSTRUCTIONS Preheat oven to 425° F. Slice and open the squash lengthwise. Use a spoon to scoop out the seeds and the first shallow layer of flesh. Arrange squash halves cut-side up on a baking sheet. Place 1 teaspoon coconut oil in each cavity. Sprinkle with salt, pepper, and cinnamon. Drizzle with maple syrup. Roast until tender (about 25-30 min). More Veggies to Explore These recipes offer up just a few ideas. Other stars of the fall lineup of vegetables include Brussels sprouts, broccoli, cauliflower, beets, mushrooms, cabbage, chard, and collard greens, to name a few. Enjoy them at their best! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are 8 of the Best Omega-3 Rich Foods You Should Be Eating
My first nutrition teacher – the late, great Robert Crayhon – was once asked what single action he would take if he had a magic wand and could instantly change one single thing about the American diet. “That’s simple,” he said. “I’d give every woman of childbearing age omega-3 supplements.” I never forgot that answer. And in the 25 years or so since Crayhon said that, research has continued to pile up proving the wisdom of his answer. Wellness Molecules Omega-3s – once labeled by researchers as the “wellness molecule” – have been studied since the 1970’s when researchers were trying to figure out why the Inuit in Greenland had so little heart disease, despite eating a diet high in fatty fish. (Spoiler alert: it was the omega-3s in the fatty fish!) And ever since then, it seems like omega-3s have been researched for their effect on just about everything listed in the CDC’s list of diseases and conditions. Omega-3s have been shown to have a positive effect on heart disease and stroke and may even – according to the Harvard School of Public Health – play a protective role in cancer. Food manufacturers have done everything they can to capitalize on the public’s relatively newfound awareness of the value of omega-3. Some of those food manufacturers are not, shall we say, terribly burdened by a sense of ethics, which is why you frequently see “now with omega-3!” on the label of all kinds of junk food, many of which have been “enriched” with a microdose of omega-3, not enough to give the slightest health benefit to any human. So, let’s talk about the foods that don’t have to be “enriched” with omega-3s because they’re naturally high in them. These foods, by virtue of their omega-3 content, will be healthy for both heart and brain. (By the way, that’s almost always the case. I wrote the book The 150 Healthiest Foods on Earth and I truthfully can’t think of a single food that’s good for the brain that isn’t also good for the heart, and vice versa!) So where do we get them? What foods do they come in? [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Omega-3 from Animal vs Plant Sources: Is There a Difference? So here’s the politically unfortunate truth: there’s a big difference between omega-3s from plants and omega-3s from animals. Let me explain. There are basically three omega-3 fatty acids we need to be concerned with. The first is ALA, which stands for alpha-linolenic acid. That’s the kind of omega-3 found in all plant foods, at least those that have omega-3. (There are small amounts of DHA and EPA in a very few select algaes, but for all intents and purposes, ALA is the plant-based omega-3, and is very plentiful in flaxseed, flaxseed oil, and chia seeds. ALA is considered one of two “essential” fatty acids because the body can’t make it on its own. It has to come from the diet. One of the reasons ALA is so important is that it’s the parent molecule for the other two omega-3 fatty acids, DHA (docasahexaenoic acid) and EPA (eicosapentaenoic acid), which in my opinion, are the ones that make the most difference to human health. Theoretically, the body can make DHA and EPA out of ALA, which is why ALA is the one considered “essential.” Note the word “theoretically” – more on that in a moment. DHA and EPA are the real workhorses of the omega-3 trio. These two omega-3s get the lion’s share of work in the body, doing their anti-inflammatory magic and helping both heart and brain. (ALA has some anti-inflammatory magic of its own, but DHA and EPA are the Special Forces of the omega-3 army.) Here’s the kicker: as mentioned, the body is theoretically able to convert ALA to its “older brothers”…but it does an absolutely terrible job of actually doing so. Which means if the only omega-3 you’re consuming is ALA from plants, it’s really tough to get the amount of DHA and EPA you need for optimal functioning of brain and heart. We understand the ethical and religious reasons for veganism, but from a science and health perspective, the body really needs DHA and EPA, and if you’re not getting it from food (like fish), you’re going to have to consume a ton of ALA. Less than 10% of that ALA winds up actually being converted to DHA and EPA. While some algaes appear to have good amounts of DHA and EPA, this is a relatively recent discovery. Hopefully we’ll soon find out whether omega-3s from algae can actually raise blood levels of EPA and DHA to optimal levels. EPA and DHA – which arrive fully formed when you eat cold water fish – don’t require any conversion process and therefore arrive in the body ready for action! [/wc_box] Here Are 8 of the Best Foods Rich in Omega-3 Fatty Acids 1. Flaxseeds and Flaxseed Oil Flaxseed oil has the highest omega-3 content of any food at 7269 mg per tablespoon, with flax seeds coming in second right behind it (6479 mg per ounce). That’s a ton of omega-3, far more than you could get from any single capsule supplement. Remember, though, that the omega-3 found in flaxseed (and also in chia seeds, coming up next) is not the same omega-3 as is found in fish oil. Be sure to read the sidebar about plant vs animal-source omega-3s and adjust your intake accordingly. The great thing about flaxseeds is that omega-3 isn’t the only thing they provide. They’re actually an excellent source of fiber and can be sprinkled on virtually anything. Their omega-3 content is an added bonus! 2. Chia Seeds Chia seeds have even more omega-3 content than flax oil and flaxseeds, weighing in at a whopping 5064 mg per ounce. (For comparison, one capsule of a typical flaxseed oil softgel contains 500 mg of that very same omega-3 fat, about 10% of the amount found in the chia seeds and only 6% of the amount found in flax oil.) That’s why I always recommend the actual chia and flax seeds and oils over the capsules if it’s at all possible. If you have to take the capsules, be prepared to take at least four to six to get a decent dosage. 3. Wild Salmon Wild Alaskan salmon is the poster child for animal-based omega-3s. Atlantic salmon has omega-3 also, but there are a lot of problems with farmed salmon and I personally don’t recommend it except if it’s the only salmon available. You’ll get about 1.7 grams of omega-3 (1700 mg) per six-ounce serving and it’s one of the easiest foods for even non-cooks (like me) to make. Three to four minutes on each side on the grill, or rubbed with olive oil, lemon and garlic, and baked in tin foil at 350 degrees for about 6-7 minutes. It’s, as my grandmother used to say, “to die for.” 4. Sardines Sardines are a health food in a can. I first discovered this way of thinking about sardines in Florida. My friend, the great New York celebrity nutritionist and author Oz Garcia and I were in Miami Beach to jointly lead a seminar on nutrition for personal trainers. We were driving around near the hotel looking for something remotely healthy to eat but we were in a food desert. Garcia, who is a Miami native, stopped the car at a local bodega and came out with two cans of sardines and a couple of plastic forks. They were delicious and filling, loaded with protein and omega-3s, low in calories. What’s not to like? They’re also low on the food chain, so they’re relatively unpolluted. Ever since that day in Miami, sardines have been on my top ten list of the healthiest and most convenient foods on the planet. 5. Bluefin Tuna Three ounces of Bluefin tuna contains 1136 mg (over 1 gram) of omega-3s, from EPA and DHA. Tuna is a terrific source of protein (as well as omega-3s), is easy to find, and easy to prepare. You can use canned tuna in salads, sandwiches, and casseroles. Like diamonds, tuna is rated on clarity and color. The deeper the color, and the more translucent the meat, the better the quality. 6. Mackerel Mackerel has long been one of the most underappreciated fish. It’s a sleek, oily fish with a forked tail and it actually contains two different kinds of meat: the red outer meat and the light inner meat. You can get it canned, whole, as mackerel fillets, and as mackerel steaks. Pacific jack mackerel (also called horse mackerel) is often canned, while Atlantic mackerel (also known as Boston mackerel) is often used in sashimi. Mackerel has a rich flavor and has a similar amount of omega-3 as salmon, though in some databases it has even more. 7. Walnuts Walnuts have traditionally been thought of as a “brain food,” perhaps it’s because they actually resemble the human brain (look for yourself). But “walnuts as brain food” isn’t just another myth – there’s real science supporting it. Walnuts contain the highest amount of omega-3 of any nut, and omega-3 is itself as close to “brain food” as we’re likely to find, so there’s a lot of truth to the “walnuts and brain food” thing. (Let’s remember, though, that walnuts contain ALA, the plant-based omega-3. That’s not necessarily bad at all – but there’s a significant difference. See the sidebar on plant vs animal based omega-3 to understand it better). Several studies have demonstrated greater attention, reduction in behavioral problems, and less “ADD-like” behaviors in school kids when they’re given omega-3s. Since it’s hard to get kids to eat fish, let alone carry it to school in their lunchbox, walnuts are a really smart idea for a kid snack. 8. Grass-fed Butter Butter may not be an omega-3 superstar food, but we included it because it’s still a decent (and unexpected) source of omega-3. It also contains an important fatty acid called CLA, which is very hard to get in the diet. But mostly, we included it because it’s a totally misunderstood food that many people wrongly avoid because of misconceptions about “saturated fat.” Saturated fat isn’t even the main fat in butter – monounsaturated fat (the kind found in olive oil) is. And grass-fed butter has 26% more omega-3 than regular butter. You wouldn’t use butter as a main source of either micronutrients or fatty acids, but it’s nice to know that when you use it as a condiment, flavor enhancer, or cooking oil, you’re getting some nice nutritional bonus points. Summing It Up Finally, don’t neglect other unexpected sources of omega-3 that may not be powerhouses like salmon or flax, but nonetheless contribute to your daily intake. A cup of sauteed green peppers, for example, might be the last place you’d look for omega-3. You’d be surprised to learn that one cup of the stuff provides a respectable 886 mg! Remember what health professionals teach us about exercise, because the same holds true for omega-3s: Every little bit counts, and, at the end of the day, it all adds up! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Salmon, Sunset and Dr. Bill Sears Dr. Bill Sears – also known as “America’s Pediatrician” – is, with his wife Martha, the author of over 28 books on childhood and parenting. He’s also a good friend of mine. One night we were having “Salmon and Sunset,” which is exactly what it sounds like, at his beautiful home in Southern California. At the time, I had a friend who was thinking about having a baby with his vegan wife, who took her veganism very seriously and wouldn’t consider eating any animal-based products for any reason. I was concerned about this so I asked Bill about it. “What do you say to your vegan patients who are pregnant and want to only take plant-based omega-3s like chia seeds and flaxseeds?” I asked him. “Do you worry they won’t be getting enough DHA and EPA since our bodies are so lousy at converting ALA?” “Oh, I don’t worry at all,” he told me. “I just ask them to monitor their blood levels. I tell them take whatever plant-based omega-3 you want just promise me you’ll measure.” Then he smiled his wise smile. “I show them a chart that illustrates where their omega-3 blood levels need to be for the optimal health of the baby, and then I tell them to use the home testing kit and measure regularly.” I asked him if any of his pregnant vegan patients ever reached the optimal levels using only plant-based omega-3s. He smiled again. “Oh, I think there might have been two or three over the last decades.” I asked him what the women did once they saw the results of plant-only omega-3 supplementation, which was that their blood levels of omega-3 were just not getting to optimal levels. “Oh, they immediately switch to fish oil,” he said. [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Cook and Bake With Monk Fruit + Recipe!
Do you love the sweetness of sugar but need to be mindful of your blood sugar levels or need to reduce your sugar/carb intake? Well, here’s an incredible alternative sweetener to solve your dilemma: monk fruit. What Is Monk Fruit? A member of the gourd family (which includes squashes and melons), monk fruit is indeed a fruit. It grows in southern China and northern Thailand and has been used traditionally for centuries in Eastern medicine as a remedy for colds and as a digestive aid. Some 13th century Buddhist monks were the first to cultivate the fruit, which is the reason for its name. Today, monk fruit is grown mainly to extract its juice for use as a sweetener in both liquid and powder forms. In 2010, it was approved by the FDA here in the U.S. Remarkably, monk fruit is about 150-200 times sweeter than table sugar, but it isn’t absorbed in the upper GI tract. Thus, it has no calories and doesn’t raise blood glucose levels like sugar, according to research. What’s more, unlike other non-nutritive sweeteners that can cause gas, bloating, and digestive issues, monk fruit sweeteners have no known side effects and have a much milder aftertaste, if any at all. You can use monk fruit sweetener just like you would sugar, adding it to beverages, sauces, dressings, smoothies, and cereals, and in your favorite desserts and baked goods. It’s compatible with a host of diets such as ketogenic, vegan, candida, paleo, low carb, low sugar, and non-GMO. While nothing can fully duplicate sugar, monk fruit comes mighty close. Here’s what you need to know about this impressive natural sweetener! About Monk Fruit Sweeteners In its pure form, monk fruit has an intense sweetness with a mild licorice-like aftertaste. For those reasons, you’ll rarely find a sweetener with monk fruit only. Most brands blend it with other natural sweeteners such as erythritol to balance monk fruit’s sweetness and round out its taste to more closely resemble that of sugar. Erythritol is the favored sweetener to use with monk fruit because it doesn’t cause digestive issues the way other sugar alcohols do such as xylitol or sorbitol. Both monk fruit and erythritol have anti-inflammatory properties too, whereas artificial sweeteners can be highly inflammatory and disrupt gut microflora. Baking With Monk Fruit Sweetener Bakers rejoice! Monk fruit sweeteners are stable at high temperatures, which makes them ideal for cookies, muffins, cakes, and bread. Yet, learning how to substitute monk fruit for sugar in baked goods is a trial-and-error process. Sugar has its own unique qualities that factor into the volume and texture of your baked goods. When you swap sugar for monk fruit sweetener, your recipes may turn out slightly different in taste and texture. Here are some helpful tips: Most monk fruit brands offer a standard dry granulated blend and a liquid monk fruit syrup. Additionally, some brands formulate sweeteners specifically for baking and may even offer a blend that duplicates the taste and feel of brown sugar. Give them a try. They work beautifully! Sugar can be swapped out with most basic monk fruit/erythritol granulated blends at either a 1:1 ratio or a 2:1 ratio, depending on the brand. Follow the instructions of the brand you buy. As a general rule, you can avoid a granular texture and overdoing it on the sweetness by starting moderately with the 2:1 ratio. Then you can taste it and add more sweetener, if needed, prior to baking. If you dissolve the monk fruit in the wet ingredients, it also helps to avoid crystallization. Match liquid and dry uses of sweeteners. If your recipe calls for maple syrup or honey, opt for a monk fruit syrup. If it calls for white sugar, use the basic dry monk fruit sweetener. If you like to experiment using different types of flours or blends of flours, monk fruit sweetener works exceptionally well with almond, spelt, arrowroot, tapioca, flaxseed, and spelt flours. For a really dry flour like coconut flour, make sure you include plenty of wet ingredients! Desserts Powdered monk fruit and monk fruit syrups provide even more options when it comes to desserts. Powdered monk fruit sweetener has the perfect texture for making sugar-free glazes and frostings, as well as adding visual appeal as a topping on baked goods such a ginger cookies or fudge brownies. Truly, it will be hard to tell the difference from powdered sugar! Monk fruit syrup is ideal for raw desserts, mousses, and puddings. You can even find maple-flavored monk fruit sweetener. It tastes remarkably more like conventional sugary maple syrup than real maple syrup. It’s ideal for waffles and pancakes and should please the kiddos. Beverages, Dressings, Cereals, and Sauces Look for monk fruit sweetener packets to carry with you. When you’re on the go, you can sweeten your hot drinks or iced beverages with it. Start with half a packet and add more as needed. To offer balance to salad dressings, you can include either the liquid or powder to add a note of sweetness. They work really well in marinara and other sauces, as well. Don’t forget to try them on your morning cereal. If you like making overnight oats with chia seeds and plant-based milk, monk fruit sweetener is perfect! Safe Sweetness Without the excess calories or blood sugar spikes of regular sugar, monk fruit sweetener appears to offer a measured way (pun intended) to enjoy a little bit of life’s sweetness. That said, experts suggest enjoying it moderately. Vegan Soft n’ Chewy Oatmeal Raisin Cookies INGREDIENTS 6 tablespoons ground flaxseed meal, divided 1/2 cup water 1 cup oat flour 1/2 cup almond flour 1/2 cup rolled oats 1/4 cup unsweetened shredded coconut 1/4 cup regular monk fruit sweetener (white sugar substitute) 1/4 cup golden monk fruit sweetener (a brown sugar substitute) 1/2 teaspoon baking soda 1 tablespoon ground cinnamon 1 teaspoon of allspice 1/2 cup raisins 1/4 cup chopped walnuts 1/4 cup unsweetened plant milk of your choice 1/4 cup virgin coconut oil (or avocado oil) 1 teaspoon pure vanilla extract INSTRUCTIONS Preheat the oven to 350 degrees. In a medium bowl, mix 2 tablespoons ground flaxseed with 1/2 cup water. Set aside. In a separate medium bowl, whisk together the remaining 4 tablespoons ground flaxseed meal, oat flour, almond flour, rolled oats, monk fruit sweeteners, baking soda, cinnamon, and allspice. Stir in the raisins and chopped walnuts. To the flaxseed and water mixture, add the plant-based milk, coconut oil, and vanilla extract. Whisk to combine. Combine and mix the wet ingredients to the dry ingredients. Use a cookie scoop or tablespoon to drop onto a greased baking sheet. Flatten slightly. Bake in the preheated oven for 12 minutes. Allow to cool for five minutes on the tray before transferring to a baking rack to cool completely. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are Some of the Top Food Additives to Avoid
You may be surprised to learn most processed foods are loaded with food additives and preservatives. Food additives help extend shelf life, enhance flavor, and improve the appearance and/or texture of food. Preservatives serve as antimicrobial agents, protecting against the growth of molds and bacteria. Even though the FDA has approved 3,000 different food additives generally recognized as safe (GRAS), there are documented harmful effects of food additives and preservatives. As a consumer, it’s up to you to educate yourself about food additives and examine ingredient lists for the ones that may cause trouble. So, which food additives are most concerning? Good question! Though the list is quite extensive, here are several of the most common food additives that you should avoid… 5 Harmful Food Additives and Preservatives to Avoid 1. Monosodium Glutamate (MSG) One of the best-known additives, monosodium glutamate (MSG) is a manufactured, low-cost flavor enhancer that’s in many foods including: broths, seasonings, salad dressings, packaged foods, canned and instant soups, instant noodles, fast foods, processed meats, and snacks. It also goes by these names: maltodextrin, sodium caseinate, autolyzed yeast, autolyzed vegetable protein, hydrolyzed vegetable protein, yeast extract, and even citric acid. Here’s why it’s a concerning additive. Consuming a generous amount, especially on an empty stomach, has been associated with a host of symptoms, referred to as “MSG symptom complex.” A double-blind, placebo-controlled, randomized study found that some participants were MSG sensitive. They noted several unpleasant reactions such as numbness, tingling, headache, muscle tightness, general weakness, and flushing. These are hallmark reactions of MSG symptom complex. Here are several other symptoms that may indicate this condition: Burning sensation in the face and neck Profuse sweating Nausea Chest pain, heart palpitations Although more research is needed, some studies hint that MSG is associated with weight gain, metabolic issues, neurotoxic effects, and detrimental effects on the reproductive organs. MSG is also a type of excitatory neurotoxin (excitotoxin), which can affect neuron firing and neuronal death. Excitotoxin effects are associated with temper outbursts, low mood, feelings of panic, distractibility, and confusion. 2. Sodium Nitrite You might want to think twice about a charcuterie board. Cured meats, such as salami, ham, pepperoni (as well as bacon, sausages, and hot dogs), may be preserved with sodium nitrite. Sodium nitrite blocks the growth of botulism-causing bacteria and prevents spoilage. It also gives cured meats their distinct color and flavor. The problem with nitrites in cured meats is that they can be unstable and can react with naturally occurring components of protein to form nitrosamines, which are known carcinogens. Nitrosamines can form in the meat or in the digestive tract after you consume it. But that’s not all. Some research indicates that sodium nitrite may negatively impact thyroid function, blood vessels, blood sugar, and heart health. 3. Artificial Sweeteners Artificial sweeteners such as acesulfame potassium (Ace K), aspartame, saccharin, and sucralose may provide sweetness without calories, but they come at a price! Research suggests that artificial sweeteners may be associated with an increased risk of heart health issues, blood sugar instability, and may cause harmful changes in the gut microbiome. Ironically, one study found that consuming diet soda containing sucralose and Ace K may lead to the creation of more fat cells. Another study indicated that long-term saccharin consumption may increase the risk of weight, blood sugar, and liver health issues. Artificial sweeteners may cause feelings of anxiousness, disrupt normal nervous system function, and adversely impact the microbiome. If you must have a low-cal sweetener, consider trying stevia, which is a much safer option! 4. Butylated hydroxyanisole (BHA) BHA is a commonly used chemical food additive that slows the rate of autoxidation in food, which prevents changes in color, smell, and taste. It’s frequently added to butter, lard, meats, cereals, baked goods, sweets, beer, vegetable oils, potato chips, snack foods, nuts and nut products, and dehydrated potatoes. The National Toxicology Program recognizes BHA as “reasonably anticipated to be a human carcinogen.” Consistent evidence indicates that BHA causes growths in animals, but it isn’t clear yet if these findings apply to humans. The European Union classifies BHA as an endocrine disruptor, as evidenced in animal studies, yet more research is needed for this to be conclusive. 5. Artificial Colors The food industry dumps 15 million pounds of artificial dyes into our food every year! Sadly, foods that require artificial colors for visual appeal are almost always low-quality foods with little nutritional value, such as cereals, pop tarts, soft drinks, baked goods, and ice cream. While nine synthetic colors are generally recognized as safe by the FDA, research indicates otherwise. A UCLA study found that “all of the nine currently US-approved dyes raise health concerns of varying degrees,” citing several artificial colors as carcinogenic or contaminated with carcinogens (Red 3, Red 40, Yellow 5, and Yellow 6). It also noted that at least four colors (Blue 1, Red 40, Yellow 5, and Yellow 6) cause hypersensitivity reactions. A number of studies in reputable medical journals indicate that some children with ADD/ADHD may be adversely affected by artificial food dyes. Mixtures of these artificial colors and sodium benzoate (a preservative) may be associated with hyperactivity and attention issues in children according to some research, but other studies indicate it isn’t. More research is needed. Keep Looking Especially if you have issues with digestion or general food sensitivities, be sure to check ingredient labels to avoid problematic food additives. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Good vs. Bad Carbs: How to Create a Balanced Diet with Healthy Carbs!
When it comes to healthy eating, carbohydrates (carbs) have been deemed good, bad, and everything in between. Many weight management programs demonize carbs as the main culprit in weight gain. But is there more nuance to the matter? In this article, we’ll separate truth from fiction about what carbs are, why we need to eat them, and how to incorporate them into our diet in a way that promotes health. We’ll also look at the importance of carbohydrates as part of a healthy diet and list some meal ideas for getting started eating carbs the nutritious way. What Are Carbohydrates? Carbohydrates are one of four major types of nutrients that our body needs to function. They break down into glucose, the body’s primary energy source, and are necessary for the proper function of every part of the body. Carbs are found in: Fruits Grains Milk and milk products Starchy vegetables like corn and potatoes Beans and legumes Beverages like soda, juice, and alcohol Not all carbs are created equal. Some sources are nutritious, while others are empty calories. Good vs. Bad Carbs It isn’t helpful to think of carbs as strictly “good” or “bad.” Carbs are necessary for health, but there are some forms of carbs that are more nutrient-dense than others. These are split into two groups: simple carbs and complex carbs. Simple Carbs Simple carbs break down easily and quickly in the body. Foods made primarily of simple carbs may have added sugars or be overly processed. This means some naturally occurring nutrients (like fiber) are stripped away. Fast digestion also means they enter the bloodstream quickly. This can cause a rapid spike in blood sugar compared to complex carbs, especially when eaten without protein or fats. For example, a can of soda provides your body with carbohydrates but doesn’t hold any nutritional value because it’s missing vitamins, minerals, fiber, or other nutrients. Other examples of simple carbs include: Cake, cookies, pies, donuts Sugar-sweetened beverages and energy drinks White rice There’s a time and a place for enjoying foods that hold little nutritional value such as celebrations, holidays, and special occasions. The key is to focus on moderation and not obsess over whether or not every food choice you make is good or bad. Instead, to promote a healthy relationship with food, plan on making the majority of your diet nutrient-dense foods from fruits, vegetables, whole grains, and lean proteins. Complex Carbs Complex carbs take longer to digest. They don’t cause as dramatic a spike in blood sugar levels. Whole grains are a good example. They contain all parts of the grain, including the bran and germ which have B-vitamins, iron, and fiber. In comparison, refined grains have had the bran and germ removed. Whole grains include foods like: 100% whole grain bread and cereal Brown rice 100% whole grain pasta So, what makes a carb healthy for you? Whether simple or complex, if a carb has vitamins, minerals, and/or other nutrients necessary for health it can be healthy, as long as you enjoy it in the proper proportions. Here are a few examples: Fruits such as berries contain simple carbs and are high in antioxidants, which are necessary for protecting the body from environmental damage caused by pollution and UV rays. Eating healthy portions of fruit (the USDA recommends 2 cups per day for adults) is a healthy choice, carbs included. Milk contains naturally occurring sugars that are considered simple carbs. Milk also is a good source of protein and calcium. The USDA recommends 3 servings per day for adults. White rice is a staple food in many cultures. Rather than giving up important cultural foods, aim to create balance on your plate by having a smaller portion of white rice alongside plenty of protein. The general portion recommendations are 3 oz of protein and ⅓ cup of rice. The protein will help the carbs digest more slowly, releasing sugar into your bloodstream at a more favorable rate for your body. The takeaway: focus on eating complex carbs. These don’t increase blood sugar as quickly and typically have more nutrients. Keep in mind that although some foods contain simple sugars, they can promote health if they have other important nutrients, especially when eaten as part of a balanced meal. Should You Limit Carbs? Most people don’t need to limit carbohydrates or go on a low-carb diet. The USDA recommends healthy adults get 45-65% of total daily calories from carbs. However, you may choose to limit carbs for weight loss or other reasons, and it’s best to consult your doctor or a registered dietitian who can help you do so safely. Enjoy carbohydrates that hold little nutritional value in moderation. You should include a healthy portion of nutrient-dense carbohydrate foods in your diet at each meal and with any snacks you eat. Be sure to balance carbohydrates with small portions of healthy fats, a good helping of protein, and plenty of water, too. Creating a balanced plate is all about incorporating all four macronutrients in a balanced way. How to Create a Balanced Diet with Healthy Carbs Here are some ideas for making balanced meals with carbs: Breakfast: A cup of oatmeal with a handful of blueberries A glass of milk Two scrambled eggs cooked in olive oil with avocado slices Milk and eggs have protein, avocado and olive oil are healthy fats, oatmeal and blueberries have carbs but also contain vitamins, minerals, and fiber. Lunch: 100% whole wheat bread sandwich with a thin layer of pesto, avocado, 2-3 slices of lean turkey meat, tomato, provolone cheese A handful of strawberries Two handfuls of baby carrots Water with lemon The bread and strawberries are the carbs here. Whole wheat bread is high in fiber and B vitamins. Some brands even have a little protein. Avocado has healthy fats and fiber. Turkey and cheese offer protein, while carrots give more fiber. Dinner: Chicken breast Brown rice or quinoa Spring mix (or other dark leafy green/mix) salad with vinaigrette or homemade dressing The chicken provides protein, brown rice is a whole grain, and spring mix offers fiber and plenty of vitamins and minerals. The possibilities are vast with salads, so get creative. Final Thoughts Carbohydrates are necessary for health and well-being. There are simple and complex carbs, and while both can be part of a balanced diet, complex carbs are more nutritious overall. Enjoying treats with simple carbs in moderation is best. Rather than thinking of certain foods as “good” or “bad,” focus on creating a balanced plate that includes carbs, protein, and healthy fats at each meal. If you choose to go on a low-carb diet, be sure to consult with your healthcare provider or a registered dietitian first for guidance and support. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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4 Healthy Swaps For Your Favorite Winter Treats
On those cold winter days when you crave a cup of hot chocolate or a sweet treat but you don't want all the sugar, we've got four healthy alternative recipes for you to try! Swap out those sugary desserts for these delicious, guilt-free treat alternatives! These healthy treat recipes are simple with minimal ingredients needed to make healthy swaps during the winter, or any time of the year. 4 Healthy-Alternative Recipes of Your Favorite Winter Treats Hot Chocolate Using Cacao Powder Recipe 14 ounces non-dairy milk 1 tbsp raw, organic cacao powder 1 tbsp sweetener (maple syrup, coconut sugar, honey, agave) Instructions: Warm up your non-dairy milk in a pot on the stove. Add your cacao powder to the milk and whisk until blended. Add sweetener while stirring constantly. Stir until completely combined. Pour into a mug and add cinnamon, marshmallows, or peppermint stick. Enjoy! Almond Butter Stuffed Date Recipe 8 Medjool Dates 4-6 Tbsp Almond Butter Topping of your choice (sea salt, dark chocolate chunks, coconut) Instructions: Cut medjool dates lengthwise and remove the pit. Take a spoon of almond butter and stuff inside the date. Top with whatever you’d like and try these delicious candy substitutes. Baked Apple Dessert Recipe 4 large apples (Honeycrisp, Tart Green, your choice) 4 Tbsp of butter alternative (pressed avocado oil, ghee, coconut butter) 1/2 cup of coconut sugar or other brown sugar alternative 3/4 tsp cinnamon Instructions: Preheat oven to 375 F. Wash and core apples leaving the base to hold the filling. Combine butter alternative, coconut sugar, and cinnamon and press into each core. Fill a 2 qt baking dish with 3/4 cup of water. Place apples in upright and bake for 1 hour. Banana Nice Cream Recipe 4 ripe bananas Splash of non-dairy milk Optional: Make it chocolate with a tbsp of cocoa Peel and slice bananas. Spread out and freeze until solid. Instructions: Add frozen bananas to blender or food processor. Blend until smooth, adding non-dairy milk as needed. Serve and enjoy!
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Breast Cancer Basics: Signs, Risk Factors & Screening Tips
Did you know that breast cancer is the most common form of cancer in the world? Earlier this year, the World Health Organization reported for the first time that breast cancer had overtaken lung cancer as the world's most commonly diagnosed cancer. In the U.S., the Centers for Disease Control and Prevention estimates that roughly 1 in 8 U.S. women and 1 in 100 U.S. men (yes, men get it too) will be diagnosed with breast cancer at some point during their lifetime. Although the statistics are sobering, there’s a more hopeful fact: You have the power to dramatically decrease your risk factors for breast cancer. There’s a misconception with breast cancer that heredity and genetics determine your fate. And while they can play a role, it’s much smaller than you may think. The BRCA1 and BRCA2 genetic mutations cause only 5 to 10 percent of breast cancer. And, epidemiological research has found that roughly 87 percent of women diagnosed with breast cancer don’t have a single first-degree relative with the disease. While donating to breast cancer research or wearing a pink ribbon to observe Breast Cancer Awareness month are positive actions, changing your lifestyle to reduce your risk of getting the disease may be the best way to protect your long-term health. In that spirit, here are 7 researched ways to reduce your breast cancer risk: 7 Natural Ways to Reduce Your Risk of Breast Cancer 1. Signs, Risk Factors, and Screenings All adults, male or female, should know the following breast cancer basics: signs, risks, and screening recommendations. For starters, know how your breasts normally look and feel and report any changes to a healthcare provider right away. Signs of Breast Health Issues Signs for Men and Women New lump in the breast or underarm Thickening or swelling of part of the breast Irritation or dimpling of breast skin Pulling in of the nipple or pain in the nipple area Signs for Women Only Nipple discharge other than breast milk, including blood Any change in the size or the shape of the breast Redness or flaky skin in the nipple area or the breast Pain in any area of the breast In addition to genetics and family history, know these additional risk factors: Height (5’8” or taller) Dense breasts History of benign breast disease First menstrual period before age 12 First childbirth after age 35 No children Menopause at age 55 or over Older age, especially 60 years or over If you have a family history of breast and ovarian cancer (or a moderate family history and are of Ashkenazi Jewish or Eastern European ancestry), get genetically tested. If you’re over 40 or have a family history of breast cancer, get a mammogram. Although regular mammograms won’t prevent cancer, studies show that breast cancer screening with mammography saves lives. Breast Cancer Screening Recommendations The American Cancer Society recommends that women ages 40 to 44 start having annual breast cancer screening with mammograms. Women age 45 to 54 should get mammograms every year. Women 55 and older should switch to mammograms every 2 years or can continue yearly screening. 2. Don’t Drink Alcohol The American Cancer Society doesn’t mince words about alcohol. It warns, “Drinking even small amounts of alcohol is linked with an increased risk of breast cancer in women.” Compared to women who don’t drink at all, women who have three alcoholic drinks per week have a 15% higher risk of breast cancer. Experts estimate that the risk of breast cancer goes up another 10% for each additional drink women regularly have each day. Alcohol can increase levels of estrogen and other hormones associated with hormone-receptor-positive breast cancer, and it has been shown to cause damage to DNA in cells. 3. Don’t Smoke Smoking is linked to a higher risk of breast cancer in younger, premenopausal women. There also may be a link between heavy second-hand smoke exposure and breast cancer risk in postmenopausal women. If you don’t smoke, don’t start! If you do smoke, get support, and make efforts to quit. 4. Reduce Environmental Toxins Don’t overlook the air you breathe, the chemical toxins you use in your home, or the products you use on your body. Some have been linked to increased risk of breast cancer. Women exposed to air pollution with high levels of lead, mercury, and cadmium may have higher incidences of postmenopausal breast cancer. Among black women, using permanent dyes every five to eight weeks or more was associated with a 60% increased chance of developing breast cancer as compared with an 8% increased risk for white women. The odds of developing breast cancer increase with exposure to endocrine-disrupting chemicals during prenatal development, puberty, pregnancy, and menopausal transition. About 300 chemicals used in personal care products, flame retardants, food processing, pesticides, and other purposes were tested and found to affect hormones known to increase breast cancer risk. Visit the Environmental Working Group website to learn more about the everyday hormone-disrupting chemicals you should avoid. 5. Get Your Phytonutrients Phyto means plant. You’ll find loads of phytonutrients in plants – vegetables, fruits, nuts, and seeds. These phytonutrients fight against inflammation, free radical formation, growth hormones, estrogens, and the ability for cancer cells to bring new blood vessels to the cancer, a process that’s called angiogenesis. Cruciferous vegetables (broccoli, cauliflower, leafy greens, spinach, kale, and arugula), berries, and lignan-rich flax are particularly good to consume. 6. Green Tea Drinking green tea is a great way to decrease your breast cancer risk. Three cups of green tea a day can cut breast cancer odds in half because it’s loaded with the phytonutrient epigallocatechin gallate (EGCG). EGCG potency is bumped up five times by squeezing lemon in your green tea! 7. Exercise The National Cancer Institute reports that physically active women have a lower risk of breast cancer compared to inactive women. Researchers believe that physical exercise regulates hormones including estrogen and insulin – hormones that can fuel breast cancer growth. These are just a few of the breast cancer basics you should keep in mind. Not only will adopting these natural habits help lower your risk of breast cancer, they also may boost your brain and body health too! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here’s How to Flavor Your Foods with Brain-Smart Herbs and Spices
It’s easy to forget that herbs and spices aren’t just flavor enhancers for food, but promoters of good health too. These plant-derived seasonings have a long history of medicinal applications that you can use in your cooking. Here are some of the most powerful, brain-smart herbs and spices, along with a few of their benefits. Flavor Your Foods with These Brain-Smart Herbs and Spices! Brain-Smart Herbs Basil This herb is loaded with potent antioxidants that can improve blood flow to the brain, which is essential for good cognitive function. Garlic This bulbous herb has a particularly unique array of sulfur antioxidants. Eating garlic promotes healthy blood flow and overall brain function. Regular consumption of garlic can help boost the immune system’s ability to ward off colds and flus. Garlic also can help keep blood sugar manageable along with cholesterol levels. Marjoram The lineup of nutrients in this sweet-flavored herb is impressive – vitamin C, vitamin A, as well as the vitamin-like nutrients lutein and zeaxanthin, which are essential for vision and may also be important for a healthy brain. Marjoram also has anti-inflammatory and anti-bacterial properties. Mint The scent of peppermint can help improve memory and focus, and its oil can soothe digestive issues. Recent clinical research reported that certain substances in peppermint enhanced cognition. Oregano A potent antioxidant herb, oregano helps protect brain and body cells from free radicals that can cause premature aging. It may also ease migraine headaches. Rosemary Rosemary is a well-known herb that has both antioxidant and anti-inflammatory properties. It promotes healthy circulation and digestion, and helps protect the brain’s cognitive functions. Saffron This herb has been extensively researched and found to help boost mood and alleviate occasional anxiousness. Recent clinical research suggests saffron may also help improve memory and learning. Sage Sage contains substances that inhibit an enzyme which breaks down acetylcholine, a neurotransmitter that helps improve memory. In this way sage can help the aging brain and body conserve acetylcholine nerve pathways, which are crucial for numerous bodily functions. Thyme This herb is densely packed with polyphenols, vitamins, and minerals which contribute to brain health. Brain-Smart Spices Black Pepper This spice enhances absorption of cognitive-supporting compounds such as curcumin (a group of 3 powerful antioxidants). It also may aid with digestion. Cayenne Pepper The bold taste in cayenne is created by capsaicin, a well-known pain reliever. Capsaicin supports healthy blood flow to tissues by stimulating the release of nitric oxide, which helps your blood vessels expand. This allows for greater blood flow and increased energy in the brain and body. Cayenne pepper may also stimulate metabolism, but too much of it may elevate blood pressure. Be sure to moderate your intake if you suffer from hypertension. Cinnamon This sweet/savory spice has been in use for over 4000 years. It supports healthy management of cholesterol, triglycerides, and blood glucose. Cinnamon provides a treasure trove of health benefits including anti-inflammatory and antimicrobial properties, modulating effects on cholesterol levels, and promoting healthy blood flow and blood pressure. Cloves This fragrant super-antioxidant spice has had many medicinal roles over the centuries, from soothing upset stomach and tooth pain (clove oil) to relieving diarrhea and acting as an expectorant. It also contains eugenol, a potent anti-inflammatory. Cloves can help support healthy blood flow, which is crucial for the healthy function of the brain and body. Coriander The phytonutrients in coriander may help control blood sugar and lower cholesterol levels. It’s rich in manganese, vitamin C, and vitamin K. Curcumin Deriving from the turmeric root, curcumin is a mixture of 3 gold colored polyphenol substances that are used in curries. Curcumin has been extensively researched for its powerful antioxidant and anti-inflammatory effects. It also helps promote working memory, calmness, and satisfaction in coping with mental strain. Curcumin concentrates are proven to be well absorbed and have been found beneficial for mood, circulatory, vision, joint, liver, skin and prostate health. Nutmeg This aromatic spice gives foods a delightful flavor. Traditionally, it’s been used for occasional anxiousness, against diarrhea, and for antibacterial control especially in tooth decay. NOTE: Avoid use of higher amounts of nutmeg (120 milligrams or more). Spice Up Your Life These are just some of the many brain-smart herbs and spices that can support your brain and body health. To boost your mood, memory, and overall mental clarity, start adding these herbs and spices to your diet. For some of these herbs and spices, more doesn’t necessarily mean better. For instance, using too much nutmeg, black pepper, cayenne, and garlic can cause stomach discomfort. You can introduce them one at a time or pick up all of them during your next visit to the grocery store. Try them out and feel free to share your “spiced up” recipes with your friends and family. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here’s How to Cook with MCT Oil (Recipes Included!)
The brain and body derive energy from many sources. One of the most potent sources of energy are the medium-chain triglycerides (MCT) from coconut oil. You’ll find high-quality, ultra-pure MCTs in BrainMD’s new quick energy supplement… Benefits of Organic MCT Oil Brain MCT Energy is an oily dietary supplement that offers medium-chain triglycerides (MCT), which rapidly boost the body’s energy generation, especially in the brain.* These are “good fats” that provide tremendous benefits for mental performance including focus and learning.* MCTs are easily digested in the intestine to make small fatty acids, which are efficiently absorbed. The liver readily converts these fatty acids from MCT into even smaller molecules called ketones, which all our cells can easily use for energy. MCT Oil and Appetite Satiety occurs when a person feels full while eating a meal. A dietary supplement that promotes satiety is useful for those who want to reduce their caloric intake by consuming less food. MCT has shown promise for increasing satiety. Some clinical trials suggest that supplementing with MCT can assist with maintaining a stable weight. By enhancing satiety, which restrains appetite and promotes fat burning, MCT can be helpful for curbing unhealthy eating and stabilizing body weight. MCT Oil Benefits for Brain & Body Besides its benefits for promoting mental performance – including memory, learning, and focus – Brain MCT Energy may help those who tire easily when doing mental work and need more mental energy. It may also benefit individuals who have trouble maintaining a stable blood sugar supply to their brain. Brain MCT Energy supplies biochemical superfuels for an optimal brain and body. How to Cook with MCT Oil Incorporating MCT oil into a meal can be a challenge for some. However, once you get started, there are many ways to cook with MCT oil. From smoothies, soups, and salads to healthy baked goods, MCT oil can lend a smooth taste and energy boost to many types of food. 3 Reasons Why You Should Prepare Foods with MCT Oil: Flavorless and Odorless – MCT oil has a neutral flavor that allows it to blend into many recipes. Doesn’t Need to Be Melted – There’s no need to melt MCT oil since it doesn’t turn solid at room temperature or in the refrigerator. Doesn’t Degrade Quickly – MCT oil doesn’t become as rancid as many other oils and may last for years if stored properly. MCT Oil Meal Prep Tips Healthy Add-on – MCT oil can be added to your morning smoothie, coffee, tea, or yogurt. It also can make the base for a healthy salad dressing. You can also drizzle MCT oil over dips, soups, oatmeal, or roasted vegetables. Swap Out Other Oils – For a change of pace, substitute MCT oil for vegetable, olive, or avocado oil. Preserve Its Potency – MCT oil should be used for low to mid temperature cooking. Its smoke point is 160C/320F. Higher temperatures will damage the fats and reduce the potency of the oil. MCT Oil Recipes Featuring Brain MCT Energy Immunity Green Smoothie 1 small frozen banana 1 cup frozen pineapple 1/2 cup frozen mango or papaya 2-3 cups organic spinach or kale 1 knob fresh ginger, peeled (about 2 inches of ginger or a pinch of powdered ginger) 1 knob turmeric root, peeled (about 2 inches fresh turmeric or a pinch of powdered turmeric) 1/2-1 tablespoon manuka or raw honey Pinch of freshly ground black pepper (optional, but enhances curcumin absorption from turmeric) 1 cup almond, coconut, or non-dairy milk of choice 1 scoop Smart Mushrooms 1 capsule Neuro Zinc (opened and emptied) 1 tablespoon Neuro-C liposomal vitamin C 1 tablespoon Brain MCT Energy organic MCT oil Instructions: Add all ingredients to a high-powered blender. Blend & enjoy! MCT Energy Avocado Salad Dressing 1 small avocado 1/4 cup extra virgin olive oil 1/4 cup roughly chopped fresh parsley 2 tablespoons raw apple cider vinegar 1 clove of fresh garlic (more to taste) 1 1/2 tablespoon of fresh lemon juice 1 tablespoon Brain MCT Energy organic MCT oil Dash Himalayan salt Pinch of freshly ground black pepper Instructions: Combine all ingredients in a high-powered blender or small food processor. Blend on high until mix becomes smooth and creamy. Drizzle onto your favorite salad recipe. Keep leftover dressing stored in an airtight container in the fridge for up to one week. Good, Clean Energy Brain MCT Energy enhances satiety to assist with weight management, improves the brain benefits of aerobic exercise, supports cognitive and memory function, and is vital for whole-body health for people of all ages.* Brain MCT Energy is a clean and fast-acting energy source for peak brain & body performance.* Try these tips for how to cook with MCT oil today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain MCT Energy 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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How to Eat Seasonally: Eat These Delicious Summer Fruits and Vegetables!
Eating seasonally is a popular concept among the sustainability-minded. Followers of this eating style say that consuming in season produce isn’t only more nutritious, but is also better for the economy, environment, and society. This practice isn’t merely relegated to trendy 20-something’s living on the coast carrying wicker baskets through the farmer’s market. There are many ways to make eating seasonally attainable for anyone. There’s no question that eating plenty of summer fruits and vegetables is important for overall health. In this article, we’ll explore some of the potential benefits of eating these items seasonally. What Does It Mean to Eat Seasonally? During different months of the year, different crops are available for harvest. However, in developed countries such as the United States, we have the privilege of having access to foods that wouldn’t be available to us during certain times of the year if they weren’t imported. Take strawberries for example. While they’re ready for harvest primarily in the summertime here in the U.S., you can still find them in the middle of winter at many grocery stores. That’s because they’re often grown in another part of the world and then shipped to us. This increases the cost of the strawberries to the consumer, and some believe it imposes a greater burden on the environment. If it isn’t shipped from elsewhere, it may be produced using technological advancements that allow growers to extend the harvest season of that crop. These advancements may also negatively impact the environment.¹ Seasonal eaters seek to remedy this negative environmental impact by including foods that are locally and seasonally available in their diet. The goal is to reduce their carbon footprint by purchasing food that doesn’t have to travel far or require special agricultural technology to be produced out of season. By reducing the burden on the environment, it is thought that this way of eating is more sustainable. While there are a few different ways to look at what it means to eat seasonally, we’ll focus on the benefits of eating both local and seasonal foods in this article. These foods may be found at your local farmer’s market, directly from a farmer, or at your grocery store. Benefits of Eating Seasonally Now that we’ve discussed what it means to eat seasonally, what are some of the benefits? Seasonal Produce Is More Affordable Because it doesn’t have to be grown in a specialized way or transported as far, local produce is cheaper to move from the farm to the store. These savings are often passed on to the consumer. This results in a more affordable product, meaning you can purchase and enjoy more fruits and veggies in your diet. Many summer fruits and vegetables are more expensive than convenience foods, which makes them less appealing to buy. Combine that with the fact that they’re highly perishable, and you have the reason why many people have a low intake of fruits and veggies. Buying seasonal produce may be a solution to this, as it’s less expensive. Keep in mind that you can always freeze fruits and veggies to prevent them from going bad before you’re able to use them. You can use frozen veggies in soups or frittatas, and frozen fruits in a smoothie or baked goods at a later time. It May Be More Nutritious While fruits and veggies are always a great source of vitamins and minerals, there’s some scientific evidence that suggests they may have a slight edge nutrient-wise over out of season produce. One study² shows broccoli harvested in season had twice as much vitamin C compared to broccoli harvested out of season. There aren’t many studies exploring this topic, but this one does suggest that certain crops are more nutritious when grown under the conditions they’re naturally designed to be produced under. Some Find It Better Tasting Although this is subjective, some people say in season produce has more flavor. This may be because seasonal produce is fresher and grown in more optimal conditions. Since many fruits and veggies continue to ripen after they’re picked, out of season produce is sometimes picked before it’s fully ripe. The idea is that they’ll ripen over their long journey to your grocery store and arrive ready or almost ready to eat. However, this may also mean they’re picked before they can reach their peak nutrient content. Whether or not local, in season produce tastes better to you will vary and there’s no way to guarantee it will taste better than out of season or frozen versions of the same item. May Help Reduce Food Waste As previously mentioned, getting food directly from your local farmer means it doesn’t have to be transported as far. This also reduces the chances that it’ll get damaged when being transferred from truck to truck. Additionally, many grocery stores only place the most pristine food items out for purchase and dispose of the “ugly” or blemished items that are typically still safe to eat. This produces a lot of unnecessary food waste in the industry, which is another downside for the environmentally conscious. By selecting summer fruits and vegetables directly from the farmer, you can choose the produce yourself and help reduce waste. How to Know What’s in Season If you’re ready to start incorporating more locally grown, seasonal produce into your meal plan, here are some trustworthy resources to check out that will show you what’s available in your area. USDA Seasonal Produce Guide FoodPrint.org Seasonal Produce Guide CUESA Seasonal Food Guide You can also check out your local farmer’s market to see what local producers are offering at different times of the year. The farmer’s market is one of the best places to support your local farmers and ensure you’re getting the freshest produce. If you can’t find a farmer’s market near you, some farmers have taken to social media to market their items or have websites you can search for online where they allow people to come and pick produce themselves directly from the plant. Summer Fruits and Vegetables Here are some foods that are in season during the summer across most of the contiguous U. S. Try looking for these when you take your next shopping trip! Zucchini Cucumber Arugula Corn Bell peppers Beets Apricots Strawberries Blackberries Lemons Limes Peaches Tomatoes Summer Squash Avocados Cherries Final Thoughts Eating local, seasonal produce is a popular and trendy lifestyle choice with some research to back up its claims. It’s more sustainable in that it helps reduce your carbon footprint, but it may not be feasible for everyone because it limits variety in your diet. Some say local produce is fresher and tastier, although this is subjective. If you want to include local, in season items into your meal plan, start by researching what’s in season in your region of the country. Then, check out your local farmer’s market or grocery store to find those items. If you decide to try this out, start small and simple. Rather than trying to make a drastic change overnight, select a few recipes that include what’s in season now and purchase those items. After a while, you may find that it saves you some money, helps you reduce waste, and lessens your carbon footprint while encouraging more fruit and vegetable intake in your diet. 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. References: 1. Macdiarmid, J. I. (2014). Seasonality and dietary requirements: Will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society, 73(3), 368–375. https://doi.org/10.1017/S0029665113003753 2. Wunderlich, S. M., Feldman, C., Kane, S., & Hazhin, T. (2008). Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. International Journal of Food Sciences and Nutrition, 59(1), 34–45. https://doi.org/10.1080/09637480701453637
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