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What Are the Benefits of an Elimination Diet for Your Health?
The term “elimination diet” doesn’t describe one specific diet but is an umbrella term that describes many different diets that target different issues while employing the same base method. Unlike other diets, the goal of an elimination diet isn’t weight loss. Rather, elimination diets are used or prescribed to individuals by their healthcare provider to identify foods that are causing symptoms such as headaches, stomach problems, or skin conditions. Whether you should go on an elimination diet is a question that’s best answered via a discussion with a registered dietitian or other healthcare provider who knows your personal medical history. In this article, we’ll cover what an elimination diet is, a few types, and the benefits and downsides so you can have an informed discussion with your healthcare provider. What’s an Elimination Diet? It works like this: depending on the issue you’re trying to identify, you’ll eliminate common trigger foods for a period of days to weeks. After this period, which gives your body time to heal from the issues caused by your trigger foods, you’ll gradually add these foods back into your diet one by one. In total, the diet lasts several weeks, although there’s no hard and fast timeline. It’s very important to space out the reintroduction of each food. This is to make sure you can properly identify which food or foods cause a reaction. If you add multiple foods back in all at once, it may be difficult to pinpoint which one is triggering your issues. One of the key things to know about this diet is that it’s meant to be short-term. It’s used only to identify trigger foods. After you do this, you can go back to enjoying all other foods as part of your regular diet. The goal isn’t long-term restriction. It’s a short-term restriction with the goal of optimizing the number of foods you can enjoy and only avoiding the ones that may be causing you problems. Although only adopted for short periods, these diets tend to be very restrictive, which is why it’s important to be under the care of a registered dietitian or doctor who can create a specific treatment plan for you and closely monitor any changes, as well as make recommendations for how to continue once the diet is complete. Types of Elimination Diets These elimination diets have the same method, but the difference comes down to the foods to be eliminated and the problems they may alleviate. Low-FODMAP Diet FODMAPs are Fermentable Oligo-, Di-, Monosaccharides, and Polyols. These are different types of carbohydrates that some people have difficulty digesting. Polyols are found in sugar alcohols, which are often used in products like chewing gum to limit added sugars while maintaining sweetness. Each of these can cause different types of gastrointestinal (GI) issues, such as: gas, bloating, abdominal pain, cramping, and diarrhea. However, these sugars and sugar alcohols can be found in a wide variety of foods, and it’s best to restrict your diet only as much as is necessary for your health to flourish. A few of the foods you would initially limit on this diet include dairy products, beans, lentils, onions, garlic, apples, and pears. Once you identify which of these foods causes your symptoms, you can return to enjoying all others. For some, dairy is a trigger for indigestion, gas, and bloating. For others, dairy is fine, but garlic causes problems. This diet may help manage irritable bowel issues. Autoimmune Protocol (AIP) Diet The AIP diet is often compared to Paleo because of the foods it eliminates. The goal is to eliminate foods that may create an unhealthy inflammatory balance. This includes foods such as grains, legumes, nightshade vegetables, dairy, eggs, nuts, refined sugars, artificial sweeteners, alcohol, and coffee. These are avoided for the initial phase and added back into the diet gradually to identify which foods cause a reaction. This diet is usually used for identifying which foods cause problems in the bowel. These foods may also cause conditions such as leaky gut. Benefits of Elimination Diets If you think an elimination diet may be for you, what does science have to say about its benefits? When is it helpful to consider talking to your healthcare provider about starting one? From headaches to irritable bowel, there’s a growing body of data that shows how identifying trigger foods via an elimination diet and then limiting or avoiding them altogether works. Unlike weight-loss diets, where research shows they don’t work for maintaining long-term weight loss, elimination diets work when properly followed. A 2016 review examined the role of diet in headaches. This study showed elimination diets are effective for reducing headaches by identifying specific triggers such as caffeine withdrawal and consumption of MSG. Another review of several studies shows a Low-FODMAP diet improves some bowel conditions, particularly abdominal pain and bloating. Overall, the evidence is in favor of these diets when they’re used properly and guided by a trained healthcare professional. If you think an elimination diet may help you find some relief, talk to your doctor or dietitian. Downsides of an Elimination Diet It’s good to have realistic expectations before you begin this type of diet, so here are some things to be aware of. Limited Options To complete this diet, you must have access to enough foods that fit within the guidelines, and the options are few during the initial portion of the protocol. You also must have the ability and willingness to prepare these foods day after day. If you’re used to eating out or relying on convenience foods, it will require a big change for the short duration of the diet. Finding support in groups, either in person or online, can help you stay on track. Accountability helps many people meet their goals. Difficult to Follow Other diets may have “cheat days” or some wiggle room, but elimination diets don’t. For it to work right, you must completely avoid all potential trigger foods and ingredients for the initial days or weeks. This is the only way to accurately identify which foods are causing your symptoms. While this may be a breeze for some, it may be quite the burden for others. This diet requires a high level of motivation. Thankfully, it’s not your new way of life – it’s only for a brief period, but you’ll still need the mental and emotional stamina to get through those few weeks. It’s important to consider that before you go on a diet it may sound like an easy task. However, many people forget that food affects more than just how you feel physically, but it affects you socially as well. Picking the right time to go on this diet may mean checking your calendar to see if you have any weddings, graduations, or other celebrations coming up where you would want to be able to participate fully in the festivities – after all, food is a big part of the fun of celebrations! Planning and Supervision Although you could do an elimination diet on your own, it’s most effective when you involve a registered dietitian, doctor, or specialist who has a working knowledge of food sensitivities and allergies and how to manage them through diet. In addition to that, you’ll want to have some sort of game plan to optimize your chances of success. Your healthcare provider will be a great resource for this. The right one will have both the knowledge and experience to guide you in your preparation. Why is this a downside? Not everyone wants to follow a diet that requires multiple visits with their healthcare provider. If you were previously under the impression that this diet was just like low-carb or Paleo, you may be surprised that when used for its intended purpose, it’s very involved. The Bottom Line Elimination diets are short-term, restrictive diets designed to help you identify foods that may be triggering different physical problems, from bloating to headaches to skin conditions. Research supports this diet for helping to manage these problems. However, these types of diets are highly restrictive and should only be pursued while under the care of a trained healthcare provider. It’s best not to blindly restrict foods indefinitely or follow a protocol that worked for someone else. These issues are highly individualized and the point of the diet is to find out which foods specifically bother you. The goal of an elimination diet should be to maximize the foods you can eat and only eliminate the foods that cause you issues. Overall, elimination diets are highly effective when followed properly and can help you heal your body from the inside out by changing 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.
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Beauty from the Inside Out: Foods That Support Vibrant Hair, Skin, and Energy
It’s cliché to say that beauty comes from within, but when it comes to the role nutrition plays in beauty, it’s accurate. Vibrant health is inherently beautiful. Science is just now explaining why this is so. Research has revealed that there are indeed “beauty foods” – that is, foods for healthy skin and healthy hair. And sometimes they’re one in the same! You can actually eat foods to moisturize skin and hair and consume an abundance of glowing skin foods to achieve the beauty results you’ve been chasing with expensive creams and potions. Here are seven nutritious foods shown to enhance your beauty from within. 7 Healthy Beauty Foods to Support Vibrant Hair, Skin & Energy 1. Water Our bodies are made largely of water. Proper hydration is needed for optimal brain function and healthy function of all our organs, including the skin. Staying well hydrated helps keep skin soft, supple, and healthy. Research shows that this is particularly true for those who tend to get less than ideal amounts of water each day. The scalp is skin, too. A healthy, hydrated scalp supports the growth of full, shiny looking hair. 2. Fatty Fish Fatty fish, such as salmon, sardines, herring, and mackerel, are a potent beauty food. They’re loaded with omega-3 essential fatty acids, an important healthy fat that must come from the diet. Omega-3 deficiency is associated with both dry skin and brittle hair. Omega-3s help to create healthy, strong, and optimally functioning cell membranes, which are the building blocks of healthy skin. They help to keep skin moisturized, reduce redness and blemishes, and prevent collagen breakdown. These healthy essential fats also can help your skin be less sensitive to UV rays from sunlight. Fatty fish provide your body with vitamin E, which protects both the skin and scalp from oxidative stress, and zinc, a key nutrient in the production of new skin cells. Zinc deficiency is associated with dermal conditions and delayed wound healing. Additionally, fatty fish are a good source of protein, selenium, vitamin D3, and the B vitamins, nutrients that may help promote strong and healthy hair. 3. Yogurt The probiotic bacteria found in yogurt and other fermented foods promote intestinal health by supplying your gut with additional beneficial bacteria. Growing evidence shows that supporting a healthy microbiome can help to resolve a number of skin health issues, especially dry skin and scalp, although more research is needed to be conclusive. Specific probiotics appear to boost the skin’s production of ceramides, which are lipids (fats) that hold moisture in the skin. This action helps to keep blemish-causing bacteria levels in check. Those who suffer from skin conditions tend to have low levels of these lipids. Probiotics can be particularly helpful in these cases. Probiotics help with protein break down, which allows for vital proteins to reach the scalp effectively and build healthy hair. Certain probiotic strains can help to increase antioxidant activity, which is a necessary component of healthy hair growth. 4. Avocado Avocados are a well-known source of healthy fats to feed the brain and body – and that goes for beauty, too. One study involving hundreds of women found a correlation with the healthy fats specific to avocados and more supple, springy skin. Other preliminary research indicates avocado’s potential protection from sun damage, which can cause aging and other signs of aging, like brittle hair. Avocado’s vitamin E content can help protect skin and hair from oxidative damage, and may even promote hair growth. 5. Nuts and Seeds Nuts and seeds are treasure troves of nutrients shown to promote healthy skin and hair. Walnuts are among the richest nut sources of omega-3 fatty acids, which have moisturizing effects on the skin and have been linked to hair growth. Most nuts are great sources of zinc, vitamin E, selenium, and protein – all of which are nutrients your skin and hair need to stay healthy. Seeds are equally powerfully when it comes to beauty effects. Sunflower seeds are a great source of vitamin E, selenium, zinc, and protein. Additionally, sunflower seeds provide a wide array of hair-healthy B vitamins. 6. Eggs Eggs are a rich source of both protein and biotin, two nutrients that may promote hair growth. A lack of protein in the diet has been associated with hair loss. Hair follicles are made mostly of protein, so it’s important to get adequate protein in your diet. Biotin is needed for the synthesis of a hair protein called keratin. Eggs are also rich in beauty nutrients such as zinc and selenium. Egg whites are high in both lysine and proline (amino acids), as well as collagen. Adding egg whites to your diet could help support your body’s natural production of collagen to keep wrinkles at bay. 7. Bell Peppers Bell peppers are a very rich source of beta carotene, which your body converts into vitamin A, an important antioxidant for your skin. Vitamin A may also help stimulate hair growth while activating sebum production, which helps keep hair healthy. Bell peppers are also high in vitamin C, which helps to promote collagen production. Healthy collagen may reduce the appearance of fine lines and wrinkles, as well as help strengthen your hair strands. A strong antioxidant, vitamin C helps to protect both skin and hair against oxidative stress. Last Thought There are many more beauty foods to explore. Eating these nutritious, whole foods (and drinking plenty of water) can help support healthy skin, hair, and overall beauty! 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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10 Simple Ways to Eat More Greens Each Day (Not Just Salads)
Leafy green vegetables are an exceptionally healthy food. They’re low in calories and are a great source of vitamins and minerals. They also provide fiber, which helps promote weight loss. However, it can be difficult to get enough greens each day. In fact, the USDA recommends adults get at least 3-4 servings of vegetables each day and emphasizes the importance of leafy greens. Most people don’t meet this requirement. If salads aren’t your favorite, or you’re looking for more variety, here are some ideas for getting more greens into your diet. 10 Ways to Get More Healthy Greens in Your Day 1. Make a Green Smoothie One of the easiest ways to include more greens is to start the day strong and make a green smoothie for breakfast. I love recipes from Chelsea’s Messy Apron because she uses real, whole fruits as opposed to fruit juices. While juices can be convenient, they’re often expensive and leave out the fiber in whole fruits. Fiber is what helps you stay full and satisfied longer. If you’re going to make a smoothie as your morning meal, be sure to add one or two protein sources to balance out the sugars in the fruits. Consider adding protein powder, hemp hearts, or a bit of Greek yogurt for a protein boost. 2. Use a Green Superfood Powder You can get the benefits of whole leafy greens by adding a scoop of powdered greens to your smoothie, water, or favorite non-dairy milk. There are many options out there, like BrainMD’s Neuro Greens Superfood Powder, that make it easy, quick, and convenient to get enough of the key nutrients from these foods. Powders like these can contain an entire day’s worth of fruits and vegetables, so they’re great for making sure you’re meeting your needs if you find you’re struggling to get enough veggies each day. Neuro Greens Superfood Powder also contains other superfoods like spirulina, green tea extract, and beet root, which can help promote vitality and support energy, mood, and heart health. Keep in mind, it’s still a good idea to incorporate whole fruits and vegetables into your day when you can. These supplements cannot entirely replace fruits and vegetables in your diet but, are a convenient way to make sure you’re getting enough each day. 3. Add Spinach or Kale to Soups Greens such as spinach, kale, collard greens, mustard greens, and bok choy can easily be added into soups. Depending on the texture you want (hearty vs fully wilted leaves), you can sauté them before adding them into your soup to evaporate some of the water in the leaves so that they wilt. These greens pair especially well in soups with sweet potato or hearty proteins like chicken or turkey. Italian Wedding Soup or a Sausage, Kale, and Potato soup are tasty options. 4. Add Greens to Sandwiches or Wraps Adding a handful of greens, such as spinach or green leaf lettuce, to a wrap or sandwich is a great way to add more greens to your lunch. Spinach is a good source of iron, which is needed to support energy levels and focus. Both green leaf and spinach have fiber in them as well. Plus, they add a crispness and texture to wraps or sandwiches that makes them more enjoyable to eat. 5. Get More Greens at Breakfast Maybe you’re not into smoothies for breakfast, or you’ve been trying them for a while and you want more variety. Another way to include more greens is to add them into scrambled eggs, an omelet, or on top of whole wheat toast with some avocado or fresh tomato. In an omelet or egg scramble, the options are practically endless. Spinach, kale, finely chopped broccoli, green onion, and more can be mixed in with your greens. These can be added to whatever you like in your eggs. Cooking your eggs in a small amount of extra virgin olive oil will add some healthy fats to increase the nutrition content. 6. Don’t Kick Kale to the Curb I’ve mentioned kale many times, and perhaps it’s not your favorite – but there are many ways to prepare this hearty leafy green that you may not know about. If you don’t like fresh kale, or the thought of it in a soup isn’t palatable, don’t give up on it just yet! Kale has calcium, vitamin K, antioxidants like vitamin C, and more. It can help aid in healthy digestion and help with weight loss by contributing to feelings of fullness. Kale chips can be made by roasting kale. It’s a bit tricky to get the hang of at first, but there are lots of great recipes out there. A simple way to prepare them is to set your oven to 425 degrees F. On a baking sheet, spread out one chopped bunch of curly kale (washed well and removed from the stem). Drizzle with extra virgin olive oil and toss to coat the leaves. Less is more with the oil. Sprinkle with kosher salt, a bit of black pepper, and some garlic powder and roast in the preheated oven for about 8-10 minutes. Watch it closely the last two or three minutes to make sure the kale isn’t burning. The kale will reduce significantly in size and should be slightly brown on the edges. It shouldn’t be bright green. If it is, it needs a bit more time. Another favorite of mine is massaged kale salad. In a medium bowl, prepare 4-5 rinsed and destemmed curly kale leaves by ripping them with your hands. Next, start rubbing ½ of a large avocado into the kale leaves until they relax and are evenly coated with avocado goodness. You can add whatever toppings you like. I like a bit of kosher salt, pumpkin and sunflower seeds, and a small handful of craisins (maybe 2 tbsp). It’s also excellent with fresh strawberries or blueberries and chopped walnuts. If you try those methods of enjoying kale and find they just aren’t for you, perhaps spinach or bok choy are more your style. Either way, get creative with your greens so you can enjoy them and make them a sustainable part of your eating pattern. 7. Prepare On-the-go Greens Ahead of Time An easy and efficient way to get more greens is to make them more convenient for yourself to grab. By carving out some time on the weekends (or whenever you have the time), you can set yourself up to snack well during the week. Prepping veggies ahead of time will also make you more likely to add them into soups, salads, and breakfasts. Greens like broccoli, snap peas, edamame, celery, and green bell pepper can all be prepared in advance and stored in an airtight container in the fridge. They usually keep for about a week before the quality starts to decline. 8. Save Scraps for Vegetable Stock Get the most out of the entire vegetable by keeping the scraps and getting the nutrients out of them. Broccoli stalks from a head of broccoli, kale stems, spinach stems, and scraps of celery can be kept frozen and used later to make vegetable stock. This ensures you still get the nutrients out of the vegetable, reduces waste, and makes a healthy stock that can be used in soups. 9. Freeze Greens Before They Go Bad If greens are starting to wilt, don’t fret. You can freeze them and use them at a later date. Similar to making stock, this eliminates waste and extends the life of the vegetable. It also locks in the levels of nutrients in the vegetable at that point in time so no more are lost as they age. Frozen spinach and kale can be sauteed, added to soups, or blended into smoothies. 10. Try Juicing Last, but not least, is another option for getting the vitamins and minerals in your greens in a way many find easier to consume. Although this option does require having a juicer, it’s worth it if you enjoy drinking your greens but don’t want a smoothie. Keep in mind that you do lose out on the fiber found in greens when you juice them, so that’s one downside. Final Thoughts Hopefully, you now have some new and creative ideas for including more greens in your diet. They have a wide range of benefits, but while most people know this, the average person still struggles to eat enough each day. If you choose to go the supplement route, it’s best to check with your doctor first to make sure it won’t interact with any medications you’re taking. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Neuro Greens Superfood Powder and our full list of brain healthy supplements, please visit us at BrainMD.
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Earth Day Observance: Healthy Foods That Help Save the Rainforest
What do tea, coffee, bananas, chocolate, and Brazil nuts have in common? They all have brain health benefits, and they come from the rainforest. In celebration of Earth Day, on April 22, let’s explore how to enjoy these foods and help tropical rainforests at the same time. Why the Rainforest? Of all the ways to help the earth, learning how we can protect the rainforest is among the most critical. Deforestation and degradation of tropical forests account for roughly 10 percent of global greenhouse emissions from human activities. The world’s tropical ecosystems are like carbon sinks, taking carbon out of the atmosphere. When they burn or are destroyed, all that carbon is released. Rainforests also serve as moisture makers, helping to cool the planet and maintain its weather patterns. As they disappear, we will have more drought and food supplies will be affected. We need healthy rainforests for our own survival. Our Part: Ways to Celebrate Earth Day Becoming aware of our consumer choices as they relate to tropical goods and foods, and supporting sustainable practices, is one of the best ways to celebrate Earth Day, every day. Fortunately, a non-profit organization called the Rainforest Alliance has worked with farmers in tropical areas around the world to certify sustainable practices that meet the rigorous criteria set by the organization. If you see the Rainforest Alliance logo (pictured on the right), it means that the item was produced in such a way as to increase carbon storage and avoid tropical deforestation, while providing better conditions and wages for workers. Buying these certified products is one of the simplest ways to help the rainforest, and there are many others. So, let’s get started... 5 Brain Healthy Foods & Drinks That Help Save the Rainforest Tea Green, oolong, and black teas are derived from the leaves of the Camellia sinensis plant grown in the tropics. They are loaded with brain-healthy polyphenols, which are powerful antioxidants that provide a host of health benefits. Green tea, with its lesser caffeine content and greater amount of epigallocatechin-3-gallate (EGCG) and l-theanine, is a particularly brain-healthy choice. EGCG has a calming effect while boosting memory and attention, and l-theanine is found to have a similar effect when consumed in combination with caffeine. These and other polyphenols in tea also have a neuroprotective and neurodegenerative effects. Boost your brain health and help rainforests by purchasing Rainforest Alliance certified teas. They’re available at most grocery stores. Coffee The caffeine in coffee helps to increase alertness, brighten mood, and sharpen concentration. Yet, caffeine can restrict blood flow to the brain, so it’s important to drink it in moderation. And, since it also can interrupt sleep, it’s best to only have caffeine in the morning. That said, coffee is loaded with antioxidants, which may be why coffee consumption is associated with protective effects against neurodegenerative issues and cognitive decline. Look for Rainforest Alliance certified and/or shade-grown coffees. Shade-grown coffee farms have been shown to have much greater biodiversity than sun-grown. Organic and Fair Trade are also great certifications. Bananas Bananas are the perfect, portable snack. They’re delicious, fun to eat, and nutritious. Bananas are a great source of fiber, complex carbohydrates, potassium, antioxidants, and other vitamins and minerals. As a memory boosting food, potassium helps to support recall and learning in healthy individuals. Conversely, memory loss is a common problem in people who are deficient in potassium. Most grocers offer Rainforest Alliance certified bananas. Be sure to look for them! Dark Chocolate Consuming dark chocolate, rich in cocoa flavanols, can increase cerebral blood flow and be effective at sustaining cognitive performance, leading to improvements in attention, processing speed, and memory. And, according to research, chocolate can support a positive mood. Chocolate can be that much sweeter by choosing brands that use shade-grown and/or Rainforest Alliance certified cocoa. Organic and Fair Trade cocoa are also excellent choices. Brazil Nuts Brazil nuts are grown in the Amazon rainforest and are a treasure trove of brain-healthy nutrients. Brazil nuts are one of nature’s richest sources of selenium, which may support brain health by acting as an antioxidant. Some evidence indicates that low levels of selenium are correlated with neurogenerative issues. A polyphenol in Brazil nuts called ellagic acid may have protective and mood-lifting effects on the brain. Brazil nuts are also high in magnesium, a mineral that’s essential to the transmission of signals between the brain and the rest of the body. In one study evaluating older adults with mental impairment, participants showed improved verbal fluency and mental function by eating one Brazil nut a day for six months. What’s especially wonderful about Brazil nuts is that eating them directly benefits the Amazon. Attempts to grow the trees on plantations have largely failed because they’re dependent on a certain type of bee for pollination – these bees only live in forested areas. A robust Brazil nut trade means large areas of the Amazon are left intact and sustainable income goes to local communities. It’s a win for you and win for the rainforest when you eat Brazil nuts! Every Choice Matters We have immense power as consumers, and collectively, our choices can make a huge impact. Just as our food choices make for a healthy brain and body, our consumer choices make for a healthy planet. 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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Healthy Ways to Make Your Veggies Taste Good
“If vegetables tasted like chocolate, I’d be the healthiest person in the world.” You’ve probably heard a similar comment at some point in your life. Intended to make light of poor eating habits, this statement reveals that many people aren’t eating enough vegetables. And that’s no laughing matter. Dangers of a Low Vegetable Diet Dietary intake of some leafy-green vegetables has declined by at least 40% in the last four decades due to changes in food harvesting and processing, water purification, and overall dietary habits. As a result of these and other factors, many in our society aren’t eating enough vegetables each day. Instead, they’re subsisting on the standard American diet (SAD), which contains excessive amounts of sodium, refined sugars, omega-6 fatty acids, trans fats, and calories. The ramifications of not eating enough vegetables are serious, and we’re seeing the alarming results every day in our country. Failure to get the necessary nutrients from 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 complications, organ failure, hormone imbalance, and even vision troubles. Benefits of Eating Vegetables Vegetables are rich in nutrients, high in fiber, and low in calories. You probably knew that. But did you know that eating vegetables may make you happier? Scientists from Dartmouth College and the University of Warwick conducted a study and found that the psychological well-being of the 80,000 participants rose with the number of daily servings of fruits and vegetables.¹ Vegetables, such as spinach, kale, collard greens, bell peppers, and squash, have tremendous health benefits. They provide an enormous array of vitamins, minerals, flavonoid antioxidants, anti-free radical carotenoids, and many other substances that promote good health. Plant foods can help balance healthy inflammatory response and have many other beneficial effects that lower your exposure to the brain, heart, blood pressure, blood sugar, joint, and gastrointestinal problems. So, if you’re looking to add more nutrient-rich plant foods to your diet, here are several simple ideas on how to make your veggies taste good and add some zest to your meals… 7 Veggies and How to Make Them Taste Great (Even to Picky Eaters) Brussels Sprouts Though not the most universally appreciated vegetable, Brussels sprouts are extremely beneficial for you. Like cruciferous vegetables, Brussels sprouts are rich in fiber, vitamins A, C, and K, and manganese. They’re also a low-calorie food. Prep Tips: Brussels sprouts can be prepared in a variety of ways (in the oven or on the grill) and you can add garlic or natural seasonings to enhance their flavor. Also, if you’re looking for a way to jazz up your salad, add Brussels sprouts as a tasty topping. Spinach There’s a reason why Popeye the Sailor gets a boost in strength and energy from eating spinach. This nutrient-dense vegetable is high in protein and fiber and is loaded with vitamin A, potassium, folate, and magnesium. Raw spinach is so nutritious, some people believe it contains bliss-enhancing nutrients. Prep Tips: Substitute your usual lettuce with spinach in a salad, on a sandwich, or in a smoothie to increase your energy and vitality. Results from eating spinach probably won’t be as dramatic as those observed with Popeye, but you might be surprised at how good it makes you feel. Broccoli and Cauliflower Broccoli and cauliflower belong to the brassicas plant family. Brassica vegetables have sulfur-containing substances called glucosinolates that may help boost glutathione (a powerful antioxidant) in your body. Brassicas can help your liver, which aids in the body’s detoxification process. Benefits of these two brassica vegetables: Broccoli provides fiber, folate, vitamins C and K, and the minerals iron, potassium, and manganese. Cauliflower is high in fiber and vitamin C. Prep Tips: Make sure to have some raw crudités available as a snack or an appetizer before a meal. You can also sauté broccoli or cauliflower in some walnut oil for a delicious side dish. Whenever you have a craving for mashed potatoes, try this mouthwatering recipe for Cauliflower Garlic Mashed Potatoes. Asparagus Asparagus generates energy for your brain and body and is an incredible source of fiber and folate. It’s also an excellent source of vitamins A, E, and K, and provides generous amounts of phosphorus, iron, and chromium. Prep Tips: Many people eat asparagus raw, steamed, in a salad, or grilled as a side. For a delicious treat, try lemon and garlic roasted asparagus. Squash There are many varieties of squash, including acorn, butternut, pumpkin, spaghetti, and winter squash. Butternut squash is especially rich in L-tryptophan, an essential amino acid that’s vital for a number of metabolic functions. Squashes provide vitamins B1, B3, B5, B6, and folate, vitamin E, potassium, and manganese. Prep Tips: Just as there are many varieties of squash, there are numerous ways to prepare it. Serve cinnamon roasted squash as a side dish or make a delectable squash soup. Kale Kale is also a brassica crucifer and was a wildly popular vegetable in the late 90s and 2000s. However, America’s love affair with the leafy green has diminished in recent years, which is a shame. Kale provides the body with sulforaphanes, which are crucial for detox, and is also high in vitamins C and K, as well as calcium. Prep Tips: Though typically associated with salads, kale can be prepared in many ways, including cooked and boiled, in a soup, or as snack chips. Try this delicious recipe for Clever Kale Slaw. Mushrooms Okay, so technically mushrooms aren’t vegetables (they’re fungi, shh!), but they offer many health benefits. Whatever variety you choose – shiitake, maitake, reishi, enoki, oyster or agaricus – mushrooms are a great immunity booster and can add many nutrients to your diet. Mushrooms contain beta-glucans (a unique category of large, branching, complex carbohydrates) that don’t affect blood sugar but remarkably enhance the immune system’s alertness against invaders. They also have ergothioneine,² a powerful antioxidant that doesn’t get destroyed during the cooking process and may enhance immunity. Prep Tips: Mushrooms can add flavor and texture to soups, salads, and veggie trays. Sautéed mushrooms make a flavorful (and filling) addition to entrees and vegetable dishes without contributing a lot of calories! The next time you’re in the grocery store, fill your cart with vegetables to help fuel your body and keep your brain active and healthy. And give these recipes and preparation tips a try. We hope you get a thumbs up from everyone in your 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. References: 1. Blanchflower, D. G., Oswald, A. J., & Stewart-Brown, S. (2013). Is psychological well-being linked to the consumption of fruit and vegetables? Social Indicators Research, 114(3), 785–801. https://doi.org/10.1007/s11205-012-0173-y 2. Kalaras, M. D., Richie, J. P., Calcagnotto, A., & Beelman, R. B. (2017). Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chemistry, 233, 429–433. https://doi.org/10.1016/j.foodchem.2017.04.109
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What I Eat In A Day: According To A Brain Health Nutritionist
“What we eat impacts more than just our waistline. The quality of your diet directly impacts the quality of your life.” – Daniel G. Amen, MD Integrative mental health coach and Amen Clinics resident nutrition counselor, Zoe Davis, has a lot to say about food. With a master’s degree in Clinical Mental Health Counseling with an emphasis in Health Psychology, Zoe has had extensive post-graduate training in disordered eating behaviors, nutrition, and holistic obesity care. Her signature approach to eating focuses on total mind, body, and brain nourishment so that food doesn’t become a primary coping tool for dealing with psychological stressors. As a certified brain health coach for Dr. Amen’s popular brain health support platform, BrainFitLife, her real food philosophy is rooted in nutrient-dense ingredients, mental wellness, meal prep, balance, and accessibility. We recently sat down with Zoe to find out the top foods for brain health, how to stay healthy when you’re constantly on the go, and what a nutritionist eats in a day. Today, we’re taking a peek at what fuels her. BrainMD: What is your food philosophy? ZD: Eat real food that is recognizable in its original form as much as possible and be sure to eat plants at every meal and snack that you can. Attend to your psychological and emotional health so that food is not a primary tool to cope with emotional discomforts such as depression, discontent, anxiety, or loneliness. Three ingredients that should always be found in your fridge: Veggies (especially Brussels sprouts, broccoli, kale, sprouts, and lettuces), pasture-raised eggs, and sprouted almonds. Outside the fridge, I make sure I have jasmine green tea. What do you eat and drink in a typical day? Mornings: I start my mornings with green tea, usually jasmine green OR bulletproof coffee (half decaf coffee, MCT oil, grass-fed ghee) Breakfast is eggs with kale, mushrooms, onions OR protein smoothie with greens, unsweetened almond milk, hemp protein, frozen berries, MCT oil or coconut oil Afternoons: For lunch, a large salad (mixed greens, broccoli sprouts, radish, broccoli slaw, goji berries, dried chickpeas, pumpkin seeds, walnuts, hemp seeds), with chicken breast. Olive-oil, apple-cider vinegar, and garlic dressing OR wild salmon salad with purple cabbage, jicama, red bell pepper, vegan mayo and Mary's crackers or hemp bread (Happy Campers) Evenings: Dinner is usually made up of lentil and vegetable soup with a spinach salad and Doctor in the Kitchen Flackers OR veggie sauté with hemp tofu or tempeh with fresh ginger and coconut aminos with wild rice or quinoa After dinner: Herbal tea such as chamomile, vanilla, or licorice tea and/or piece of Lily’s dark chocolate with a couple of almonds. In the winter I like an occasional chocolate bone broth (grass-fed, organic) with almond or hemp milk. Yum! Snacks: Trail mix OR hemp bread (or other gluten-free whole grain bread) with almond butter or pumpkin seed butter With such a busy schedule, how do you stay on track? Meal prep, home-cooking, take-out? What are your secrets? I generally avoid take-out (so much plastic!), although occasionally I will get food from the hot bar at a health food store if I’m in a pinch. This is my idea of great fast food! But on a regular basis, the weekend is meal prep time for me. I have made it a habit to cut up veggies immediately after going to the market so I can easily add them to meals throughout the week. My favorite pre-made veggie mix is a chopped salad of tons of different veggies cut into small pieces for lots of variety in every bite. This usually consists of celery, carrots, broccoli stalk (slaw), radish, jicama, string beans, purple cabbage, bell peppers, and raw beets. I eat this with salsa as the dressing – it’s so delicious! I also typically prepare a meal to use for busier nights during the week or for quick lunches such as a pot of veggie/lentil or veggie/chicken soup, ground turkey with veggies, or a sheet of baked chicken breasts and a sheet of roasted veggies (Brussels sprouts, yams, asparagus, cauliflower, etc.) with coconut oil or avocado oil for adding to salads or having as leftovers during the week. I also mix up fresh fruit, primarily berries, and always prepare a trail mix for the week with different nuts and seeds, dehydrated coconut, dark chocolate, etc. Are supplements a part of your daily regime? Yes! My everyday supplements include vitamin D, omega-3 fatty acids, NeuroVite multivitamin, magnesium, vitamin C, and a multi-strain probiotic. Other supplements I take as needed, such as quercetin, n-acetyl cysteine, alpha-lipoic-acid, and herbal combinations for an oncoming illness. Name three ingredients you always avoid: Gluten absolutely, refined sugar in general but especially corn-syrup, and artificial sweeteners (aspartame, sucralose, saccharin, acesulfame potassium, etc.). What are the best healthy food options when you’re on the go? Trail mix: walnuts, tigernuts, pumpkin seeds, almonds, Brazil nuts, macadamia nuts, sunflower seeds, goji berries, hemp seeds, unsweetened dehydrated coconut, Lily’s dark chocolate chips or cacao nibs Celery or green apple slices and almond butter or walnut butter Raw veggies with hummus Organic seaweed snacks Dried chickpeas Blueberries with a handful of walnuts and/or unsweetened organic sheep yogurt Healthy or not, what’s your favorite food? Ask anyone who knows me well, and they will tell you that almonds are my favorite single food by far, but a meal that I love is pesto with zucchini noodles, mushrooms, and chicken, or curry-spiced sweet potato soup with veggies and chicken – totally amazing! If you could give readers just one piece of health advice, what would it be? Take an assessment of the areas of your life in which you have unmet nourishment (social, spiritual, psychological, biological) so that food, while it should be enjoyable, doesn’t become the primary outlet to meet needs other than for health and vitality. It is amazing when you are getting your needs met through other means (making friends, meditation, therapy, group connection, community contribution) how much less you will eat because you are bored, sad, anxious, angry, lonely, etc. This approach to nutrition makes “will power” much less necessary! This is the ultimate ‘diet’: nourishment for your mind, body, and spirit goes far beyond food and when we move from that paradigm, changes to your nutrition habits become SO much easier. Connect with Zoe on the Brain Fit Life app or in-person at Amen Clinics. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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