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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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Unlocking the Hidden Superpowers of Omega-3s: Why Every Kid Needs a Daily Dose
If you’re searching for ways to give your child’s brain the support it needs for optimal development, look no further than omega-3s. Keep reading to learn how these essential fatty acids can be gamechangers for your little ones! What Are Omega-3s? Omega-3 fatty acids are essential nutrients that play a crucial role in promoting healthy brain function in adults and children. These polyunsaturated fats are necessary for the proper functioning and development of the brain and are believed to have various cognitive benefits. In recent years, there’s been increasing interest in the potential impact of omega-3s on brain health in children. Types of Omega-3s There are three main types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is considered an essential fatty acid, meaning it isn’t produced by the body and must be obtained through diet or supplements. EPA and DHA can be synthesized from ALA, but it’s often inefficiently utilized in the body. That’s why consuming foods rich in EPA and DHA is recommended. Omega-3s and Brain Development The first few years of life are critical for a child’s brain development; this period is known as the “critical window.” During this time, the brain is rapidly growing and forming connections between neurons, which are essential for learning, memory, and overall cognitive function. Proper nutrition during this period is crucial for supporting healthy brain development. Studies have shown that omega-3s play a significant role in brain health and cognitive development in children. EPA and DHA are found in high concentrations in the brain and may help improve brain function, including better memory, attention span, and problem-solving skills. These fatty acids also have anti-inflammatory properties that may help reduce inflammation in the brain. Here’s a closer look at a few of the numerous benefits of omega-3s for young brains. 7 of the Top Health Benefits of Omega-3s for Kids 1. Enhances Brain Development Omega-3 fatty acids play a vital role in the growth and structure of brain cells in children. DHA is particularly important for early brain development as it accounts for 97% of all omega-3s present in the brain. It helps promote communication between brain cells, facilitating better cognitive functions like thinking, learning, and memory. 2. Improves Cognitive Function Consuming adequate amounts of omega-3s may help improve cognitive function in children by enhancing their problem-solving skills and creativity. These healthy fats may aid in reducing impulsivity and hyperactivity among children with attention issues. Also, regular consumption has been linked to higher reading scores. 3. Supports Healthy Emotional Development Children’s emotional well-being is crucial for their overall development into well-adjusted adults. Intake of omega-3s may help reduce mood problems in children. These healthy fats also may regulate mood swings, emotional outbursts, and stress levels, helping children to be more emotionally stable. 4. Boosts Immune Health Omega-3s can strengthen the immune system by helping to reduce inflammation in the body. In children, a healthy immune system is vital for fighting off illnesses and infections, which can have a significant impact on their physical health and academic performance. 5. Reduces Risk of Behavioral Problems Studies suggest that low levels of omega-3s are associated with increased risk of behavioral disorders such as attention issues and hyperactivity in children. Regular consumption of these essential fatty acids may help reduce the risk and severity of these conditions by supporting healthy brain development. 6. Promotes Healthy Sleep Patterns Quality sleep is crucial for children’s growth and development as it helps the brain rest and recover. Omega-3s may improve sleep quality in children by regulating circadian rhythms (the body’s internal clock). Adequate intake of these healthy fats also may help promote better sleep patterns in children with attention issues. 7. Supports Eye Health DHA, an omega-3 fatty acid found in high amounts in the retina of the eye, is essential for maintaining healthy vision. Consuming adequate amounts of omega-3s may help protect against vision problems in children. Foods Rich in Omega-3s for Kids Since omega-3 fatty acids can’t be produced by the body, incorporating omega-3 rich foods into your child’s diet can significantly contribute to their physical, emotional, and cognitive development. Here are some of the top food sources of omega-3s that parents should consider including in their child’s diet: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Fatty Fish Fatty fish – such as salmon, tuna, mackerel, and sardines – are excellent sources of omega-3s. These fish contain EPA and DHA, which are known for their critical role in brain development and function. Nuts and Seeds Nuts like walnuts, almonds, cashews, pistachios, and seeds like flaxseeds and chia seeds also contain a good amount of omega-3 fatty acids. They’re an easy, on-the-go snack option for children or can be added to salads or homemade granola bars for an extra boost of nutrition. Avocados Avocados taste great and provide high levels of monounsaturated fats along with a decent amount of omega-3s. They’re also a good source of fiber, vitamins, and minerals, making them an excellent addition to your child’s diet. Eggs Eggs contain a decent amount of omega-3s, especially if they come from hens raised on a pasture or fed with omega-3 enriched feed. They’re also a great source of protein and other essential nutrients like choline, which is vital for brain development in children. Plant Oils Some plant oils contain small amounts of omega-3s. These include flaxseed, soybean, and olive oils. Including these oils in your cooking, or as a healthy dressing for salads, can help boost your child’s intake of healthy fats. [/wc_box] BrainMD's Kids' Omega-3 Squeeze Growing bodies and brains require a diverse array of nutrients for optimal growth and development, but busy lives (and picky palates) can make it difficult to keep up with nutrient needs. Despite your best efforts, feeding kids and teens can be tough. With the prevalence of sugary cereals, unhealthy carbs, and nominally nutritious foods, mealtime can feel like a battle. Make it easy on yourself – and them – with BrainMD’s delicious new kids’ liquid omega-3 supplement.* From Toddlers To Teens, Kids Need Omega-3s Omega-3 fatty acids, specifically EPA and DHA, are crucial for children’s growth and development. Low intake of omega-3s may lead to various mental health issues, including attention and behavioral problems. Our new Kids’ Omega-3 Squeeze can help ensure that children get the recommended daily dose of these essential nutrients.* Key Benefits of Kids’ Omega-3 Squeeze: Improves cognition, attention, focus, and behavior* Naturally sweetened with xylitol Creamy taste & texture Emulsified for better absorption* Sourced from wild-caught, sustainably harvested fish* Supports healthy development and cardiovascular health* No fishy aftertaste* With 675 mg of highly bioavailable EPA and DHA per serving in a sugar-free, fresh lemonade flavor kids and teens love, Kids’ Omega-3 Squeeze makes taking your vitamins feel like a treat.* Omega-3s for Kids Omega-3 fatty acids play a vital role in supporting the growth and development of young brains. From enhancing brain function and emotional well-being to boosting immune health and promoting better sleep patterns, these healthy fats offer numerous benefits for your kids. It’s a good idea to make sure your children are getting enough omega-3s through diet and supplements to maximize their potential and promote optimal cognitive functioning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Kids' Omega-3 Squeeze 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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5 Powerful Benefits of Having a Healthy Daily Routine
Routines can be incredibly grounding. They can root us into our lives by providing just enough structure to shape our days and nights, while allowing us freedom to work toward our goals and find meaningful pursuits. Who knew that simply getting up at the same time every day, brushing your teeth, getting dressed, and making your bed would be the secret for how to regulate your mood and maintain well-being? Here are some of the benefits of establishing a healthy daily routine, as well as some suggestions on how to do it! Benefits of Daily Routines Establishing healthy routines is chock-full of benefits including the following: Increases Efficiency When you have an established routine, it takes care of multiple decisions. For example, there’s no question about what you need to do when you wake up in the morning. You already know the routine. This is very important because too many decisions can drain your energy. A recent American Medical Association article calls this phenomenon “decision fatigue,”¹ which is the mental and emotional exhaustion you may experience after making thousands of decisions. Decision fatigue can lead to procrastination, impulsivity, avoidance, and indecision. On average, we make about 35,000 decisions every day – eliminating what decision-making we can with routine helps us to be more efficient! Reduces Stress/Promotes Health All the decision-making throughout your day can be really stressful. When you have a routine established, it eliminates a lot of stress. Stress hormones aren’t good for your brain or body. Plus, what you include in your routine can help counter stress and boost your happiness. For example, your routine may be to get up early and meditate and/or exercise. That time for yourself will allow you to face the stresses of the day with more equanimity and make better decisions. Boosts Creativity Though following a routine sounds like it might kill creativity, research shows the opposite to be true. One study examined how, in a corporate environment, having regular, routine work processes implemented for more mundane tasks helped employees conserve their cognitive energies for creative problem solving on other projects. Influential artists often have well-defined work routines, which allow their creativity to flourish –unlocking it, rather than constraining it! Provides Meaning Research has found a positive relationship between people who have routines and finding fulfillment or meaning in life. Managing our time well through our individual routines appears to promote well-being. One study² examining routines and life meaning concluded that “life is not only made meaningful through extraordinary experiences but also in its daily living.” 5 Simple Tips to Build a Healthy Routine Stay regulated, healthy, and happy with these routine-building tips! Make Health Your Foundation Make health the foundation of your daily routine and start with the basics: diet, exercise, and sleep. If you feel off or dysregulated, returning to these basics will help you to feel grounded again. Diet - Allot time for food shopping each week, as well as healthy snack and meal prep, and time to sit down and nourish yourself with breakfast, lunch, and dinner. Also, always have healthy snack options available in your home, car, and at the office. Exercise - Schedule time for regular exercise that you actually enjoy and will do. Exercise can increase blood flow to the brain, boost your mood, and improve sleep, to name just a few benefits. It can be social and fun too. Sleep - Stick to a regular bedtime and wake time that provides you with plenty of rest. Adequate sleep is essential to brain function, immune health, mood, appetite, libido, and more. Take It Slow Add one new habit into your routine at a time. If you try to add too many things all at once, you’ll likely abandon your efforts and be back at square one. Think about the person you wish to become or acquiring habits that reflect your values. Replace one unhealthy habit you want to let go of with one of these new habits until it becomes routine. For example, perhaps you want to start your day with calm. Instead of habitually waking up and checking your phone immediately, try a new habit. Instead, go outside or look outside at a tree or the sky, take in a few deep breaths, and do some stretches. Plan Ahead and Organize Consider making planning ahead and organization part of your routine. Add these new organizational habits (if they work for you) into your routine. For example, end your day by preparing for the following day. Have your keys and bag/brief case out and ready, prepare your lunch, tidy up, and select your clothes. Make your “tomorrow” turn-key ready so that you can slip into your day like a duck to water. Include Fun and Enjoyment A routine must include pleasure and joy every day. It can be simple and easy. Take a 15-minute walk outside Listen to a piece of music you love Add in weekly and monthly activities Take a weekly yoga or dance class, or maybe a singing or guitar lesson Once a month, see a live performance, get a massage, or go for a hike at a new area. Eat a Healthy Snack A healthy, on-the-run snack, such as protein bar, can add to a healthy routine. Here’s why BrainMD’s new Brain Boost Plant-Powered Protein Bar is the perfect healthy snack to keep on hand: It’s delicious, made with chocolate and almonds, and only healthy ingredients. It’s loaded with 12 grams of healthy plant-based protein. The protein fuels your brain, helps build muscle, and helps to keep blood sugar levels stable.* It’s made with polyphenol-rich dark chocolate, which helps support healthy circulation and blood flow to the brain.* It’s sweetened naturally with allulose, stevia, and monk fruit, which don’t spike blood sugar levels.* It contains prebiotic fiber, which aids digestion and supports a healthy microbiome.* It’s balanced with healthy fats to help provide satiety.* Structure with Freedom Regulating yourself with a routine that supports your health may seem mundane, but it’s actually the secret to a happy and purposeful life. Remember to wear it loosely though. No one follows their routine perfectly, and sometimes purposely breaking from your routine can be a good thing. Here’s to creating routines that provide both structure and freedom for a happy, healthy life! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Brain Boost Plant-Powered Protein Bars 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. References: 1. Berg, S. (2025, March 21). What doctors wish patients knew about decision fatigue. American Medical Association. 2. Heintzelman, S. J., & King, L. A. (2019). Routines and meaning in life. Personality and Social Psychology Bulletin, 45(5), 688–699. https://doi.org/10.1177/0146167218795
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Veterans Day: One Warrior Shares Some of the Best Ways to Heal from Trauma
As we prepare to honor those who’ve selflessly served our country this Veterans Day, it’s important to recognize the toll such service can take on the individual. In this article, Jill Chambers, US Army COL (Ret), shares helpful tips from her journey of recovery and healing after living through one of our nation’s most horrific events… After personally experiencing the tragic events of 9/11 while serving in the Pentagon, I was eventually diagnosed with post-traumatic stress (PTS). I was sure I didn’t want to go down the path of medications if I could help myself through non-pharmaceutical approaches. Through research, personal connections, and the help of Belleruth Naparstek, founder of Health Journeys, I was introduced to therapies like neurofeedback, biofeedback, and guided imagery. All three of these modalities were life-changing for me and significantly helped mitigate my PTS. Soon after I was enjoying the positive results of my journey, I read Dr. Daniel Amen’s books, “Change Your Brain, Change Your Life” and “Unleash the Power of the Female Brain.” I was completely intrigued at this point of discovering exactly how my brain was functioning and how I could raise it to a level of optimal performance. Single Best Decision My husband and I scheduled appointments at the Amen Clinic in Orange County, CA to have brain SPECT imaging performed and to learn exactly what would be appropriate, healthy ways forward to maintain positive brain health. This was the single best decision we could’ve made to enhance our health and longevity! We both made a declaration to live to be at least 120 and have a sharp brain all the way there. Dr. Amen was able to tell from my scan that I did have the pattern that indicated I experienced a post-traumatic event. However, the signature pattern, which is a triangle shape, was encapsulated indicating I was actually experiencing post-traumatic growth (PTG). I quickly learned that PTG was allowing me to find a way to make new meaning from my traumatic experience and take the adversity and turn it into positive growth. At that point, I felt certain that by actively using neurofeedback, biofeedback, and guided imagery for months enhanced my chances of reaching PTG. Through the SPECT imaging, Dr. Amen was able to share with me additional steps I could take to keep my brain functioning at maximum capacity. The Great Revelation One other interesting discovery that the SPECT imaging showed was that I was very low in vitamin D. At first, I had a hard time believing that since blood work from my annual physicals showed that my vitamin D was at a healthy level. Well, the great revelation was that even though my vitamin D was within normal limits, it was always at the very bottom. Dr. Amen suggested I get a DEXA scan to check my bone density and sure enough, I was on the verge of osteoporosis. My doctor wanted to start me on Alendronate, but Dr. Amen suggested I increase my daily dose of vitamin D from 1000 mg to 5000 mg daily. 18 months later, I had another DEXA scan and my doctor couldn’t believe there was actual improvement in my bone density, something he’d never seen before. I call that great news! Targeted Supplements Because every person’s brain is different, Dr. Amen specifically targets supplements that will benefit the individual. For the last decade, I’ve been taking: Brain & Memory Power Boost NeuroVite Plus Iron Omega-3 Power Squeeze Brain MCT Energy Vitamin D3 5000 I’ve just felt great and have literally not been sick in the last ten years. It’s wonderful to know that these supplements are just right for me, and with the SPECT imaging there’s no more guessing or spending time in the vitamin aisle wondering if I should buy something because it looks like a good idea. Continuing Service The education and inspiration I received from the Amen Clinic helped me move forward with my company, This Able Vet, LLC, with the specific purpose of supporting our military Veterans and their family members with non-pharmaceutical approaches to empowering their personal health. I’ve been able to help, encourage, and financially support our Veterans to receive brain SPECT imaging and begin to get them on a path of recovery and a fulfilling life. BrainMD would like to thank Jill and all the brave men and women who’ve served or are still serving our nation. We’re only able to continue the work we do because of you. Thank you for your service! Colonel (R) Jill Chambers, US Army COL (Ret) Jill W. Chambers, CEO of This Able Vet, LLC, is widely recognized as the first person in the history of the U.S. Military to develop a successful, sustainable strategy designed to reduce the crippling stigma associated with mental health challenges in a Warrior culture. Her deep understanding of Post-Traumatic Stress (PTS) changed the military culture equipping those likely to face adversity with tools to help them positively process those experiences. Jill was inducted into the Army Women’s Hall of Fame in 2015 for her contributions in this area. In recognition of her rare gifts as a leader and her many groundbreaking accomplishments over 30 years of service, Colonel (R) Jill Chambers was most recently selected, as a “Next Maker” by AOL and PBS honoring trailblazing women whose physical, intellectual, and emotional strength have opened doors, opened minds, and inspired change. She was also selected in as the Senior Professional Women’s Association Department of Defense Woman of the Year in recognition for her contributions that have positively impacted the community specifically with her work in her organization, This Able Vet, LLC, a Woman Service Disabled Veteran Owned Small Business. With a Master’s degree in Public Administration and Human Resources, and another Master’s of Science in National Resource Strategy, Jill utilized her Post 9/11 GI Bill to further her education and earned two additional degrees; one is a Master’s in Health and Wellness with a concentration in Aromatherapy and the other is a Master’s in Complementary Alternative Medicine, both from the American College of Healthcare Sciences in 2019. Jill is married to Country music superstar Michael Peterson, best known for his #1 hits, “From Here to Eternity,” “Drink, Swear, Steal and Lie” and “Too Good to Be True.” 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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Neurogenesis: What You Need to Know to Keep Your Brain Young!
Ever wish you could slow down the aging process of your brain? Imagine keeping your brain sharp, alert, and vibrant even in your later years. But is it possible to slow the rate at which your brain ages? Let’s take a closer look at how new brain cells are formed (neurogenesis) and best natural ways to fight against brain aging. What is Neurogenesis? Neurogenesis, the process by which new neurons are created in the brain, has been a topic of significant interest and research in recent years. It plays a crucial role in brain development and function, as well as learning, memory, and overall brain health. However, as we age, neurogenesis can decline, which may lead to decreased cognitive function and an increased risk of age-related memory issues. Neurogenesis and Brain Function As we grow older, our bodies undergo several physiological changes that can impact our physical and mental health. The decline in neurogenesis with age has been linked to various cognitive impairments such as memory loss, reduced ability to learn new things, and slower information processing speeds. Neurogenesis takes place primarily in two areas of the adult brain – the subventricular zone (SVZ) and the hippocampus. The SVZ is responsible for producing neurons involved in olfactory processing, while the hippocampus plays a critical role in memory formation and learning. Research has shown that neurogenesis can help maintain plasticity within these regions, allowing them to continually adapt and change over time. This plasticity is essential for learning new information, as well as forming new memories. Neurogenesis also has been linked to mood regulation through its impact on serotonin levels. Serotonin is a neurotransmitter associated with feelings of happiness and well-being. Reduced levels of serotonin may lead to mood issues, especially in older adults. Interestingly, individuals with higher rates of neurogenesis tend to have lower rates of mood problems due to increased serotonin production. Neurogenesis and Aging Neurogenesis is vital for forming new connections between neurons and integrating them into existing neural networks. This allows us to learn and remember new information. A decline in neurogenesis can reduce the brain’s ability to create these new connections, leading to a decreased capacity for learning and retaining new information. It also may impact our ability to adapt to changes and challenges as we age. Several factors may contribute to the declining rate of neurogenesis with age. One is that there’s a decrease in stem cell proliferation in the hippocampus of aging individuals. Since stem cells are responsible for generating new neurons, their reduced activity can negatively affect neurogenesis. Also, aging can cause inflammation in the brain, known as neuroinflammation. This inflammation response can cause damage to neurons resulting in reduced functionality or cell death. What Can Inhibit Neurogenesis? Various factors can negatively affect neurogenesis and accelerate the aging process of our brains. Here are just a few… Aging Since our body’s ability to produce new cells tends to decrease as we grow older, aging is one factor that can affect neurogenesis. Research has shown that there’s a decline in neurogenesis with advancing age, which can contribute to the cognitive decline seen in many older adults. Lifestyle Factors Lifestyle choices can have a significant impact on neurogenesis. For instance, excessive stress may reduce the production of new neurons in the hippocampus. On the flip side, regular exercise may enhance neurogenesis by promoting blood flow and releasing growth factors. Nutrition plays a vital role in the process of neurogenesis. A diet rich in vitamins, minerals, and antioxidants may promote healthy brain cell growth, while diets high in saturated fats and processed sugars may have adverse effects on neuronal survival. Environmental Factors Environmental influences, such as exposure to toxins, can inhibit neurogenesis directly or indirectly through their effects on other systems like immune function or inflammation levels. Constant exposure to air pollution may lead to reduced neurogenesis and an increased risk of neurological and memory issues. Genetics and Epigenetics Certain genetic factors may decrease neurogenesis, such as mutations in the genes responsible for producing growth factors that support neuronal maturation. Additionally, epigenetic factors, which are changes in gene expression caused by environmental influences, also can influence neurogenesis. For example, prolonged stress can induce epigenetic changes that impair neurogenesis. What Can Stimulate Neurogenesis? While it’s natural for certain brain functions to worsen with age, there are ways to slow down the decline of neurogenesis. Here are some lifestyle habits that may promote healthy neurogenesis as we age: Regular Exercise Physical activity isn’t just beneficial for our physical health, but also for our brains. Studies have shown that regular exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein that promotes the survival and growth of new neurons. Exercise helps improve blood flow to the brain, which provides essential nutrients and oxygen necessary for neuronal growth. Mental Stimulation Challenging your brain with mentally stimulating activities such as puzzles, sudoku, and learning a new language, instrument, or sport may help to promote neurogenesis. These activities can help create new neural connections and strengthen existing ones. Adequate Sleep Sleep plays a vital role in brain function. During sleep, the brain consolidates memories and supports neuronal repair, allowing for optimal functioning. Lack of sleep may lead to decreased levels of BDNF, which can impair neurogenesis. Stress Management Intense stress may decrease levels of BDNF and hinder neurogenesis. Finding healthy ways to cope with stress – such as getting consistent exercise, spending time with loved ones, reading a book, or petting a pet – can help promote new neuronal growth. Another important way to support neurogenesis is by maintaining a healthy diet. 5 of the Best Nutrients to Help Promote Neurogenesis and Slow Brain Aging Nutrition and diet can play a crucial role in supporting brain health and potentially slowing down the aging process of the brain. Here are some key nutrients that may help support neurogenesis. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Omega-3 Fatty Acids These healthy fats are essential for maintaining cognitive function and promoting neurogenesis. They can be found in cold-water fish such as salmon, sardines, and tuna, as well as in nuts and seeds like walnuts, flaxseeds, and chia seeds. 2. Antioxidants These powerful compounds help protect against oxidative stress, which can damage cells in the body and brain. Foods rich in antioxidants include dark leafy greens like spinach and kale, colorful fruits like oranges and kiwi, and vegetables like broccoli. 3. B Vitamins B vitamins are essential for energy production in brain cells. Foods rich in these vitamins include beans (lentils, chickpeas), leafy greens (spinach, collard greens), eggs, and lean meats (chicken, turkey). 4. Curcumin This compound, found in the spice turmeric, has anti-inflammatory and antioxidant properties, which can help protect against cognitive decline. Research shows that curcumin can promote neurogenesis and may even improve memory and attention. Turmeric can be incorporated into the diet by adding it to dishes such as curries, soups, or smoothies. 5. Green Tea This beverage is rich in polyphenols, a type of antioxidant that may help promote cognitive sharpness and neurogenesis. Regular consumption of green tea may reduce the risk of developing serious memory issues. For maximum benefits, aim for 2-3 cups per day. [/wc_box] In addition to incorporating these brain-boosting nutrients into your diet, it’s important to maintain an overall healthy and balanced diet by limiting processed foods, sugar, and alcohol intake. Keeping the body well-nourished with essential nutrients can help support brain health and potentially slow down the aging process of the brain. Promote Healthy Neurogenesis Neurogenesis is a complex process influenced by various factors such as age, lifestyle choices, environment, sleep quality, and genetics/epigenetics. Understanding these factors and taking steps to promote healthy neurogenesis with exercise, proper nutrition, stress management techniques, and quality sleep may help contribute to better overall brain health and reduce the risk of age-related cognitive decline or neurological problems. While these healthy habits can help promote neurogenesis and slow down brain aging, it’s important to note that they may not completely prevent cognitive decline or memory loss. Be sure to consult with a healthcare professional if you’re experiencing any concerning changes in cognitive function or memory. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Causes Oxidative Stress and How Can I Fight It?
In today’s world, our bodies are constantly being bombarded with free radicals that can wreak havoc on our cells. If you feel sluggish and lack energy, you may be dealing with the effects of oxidative stress. Let’s take a closer look at the role oxidative stress plays in the body, as well as some top nutrients that can help revitalize your body from within. What is Oxidative Stress? Oxidative stress is a natural process that occurs in our bodies, where unstable free radicals and reactive oxygen species (ROS) are produced as a by-product of cellular metabolism. When these free radicals accumulate in the body, it can lead to the damage of important molecules such as DNA, proteins, and lipids, as well as cells and tissues. This can lead to various health issues such as heart and neurodegenerative issues. Antioxidants are molecules that can help neutralize free radicals. However, when there are too many free radicals and not enough antioxidants, oxidative stress can occur. Put simply, oxidative stress is a natural process that occurs in the body when there’s an imbalance between free radicals and antioxidants. Dangers of Oxidative Stress While some degree of oxidative stress is necessary for our body to function properly, excessive levels can lead to cellular damage. This can have negative effects on various systems in the body, including the immune and cardiovascular systems, and even the brain. It also can play a role in aging and age-related decline in cognitive function. Common Causes of Oxidative Stress There are several factors that can contribute to increased levels of oxidative stress. Here are some common causes: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Poor Diet: A diet high in processed foods, refined sugars, trans fats, and low in antioxidants like fruits and vegetables, can lead to an imbalance between free radical production and antioxidant defense mechanisms in the body. This imbalance can promote oxidative stress. Environmental Factors: Exposure to environmental pollutants such as air pollution, UV radiation from the sun, or other sources like tobacco smoke also can increase the levels of oxidative stress in our bodies. Stress: Excessive physical or mental stress can trigger the release of cortisol – a prominent stress hormone – which produces ROS that can cause increased oxidative damage. Inflammation: Inflammation is one of nature’s first responders to injury or infection. However, when inflammation becomes severe, it can produce excessive amounts of ROS leading to cell damage, which can contribute to oxidative stress. Toxins: Our bodies are inundated with toxins every day through things we consume, like alcohol and medications, or other harmful substances we’re exposed to, like pesticides or heavy metals. These all can generate excess ROS, resulting in oxidative damage at the cellular level. Sedentary Lifestyle: Regular physical activity may help reduce oxidative stress through the production of endogenous antioxidants. Conversely, a sedentary lifestyle may cause increased levels of oxidative stress in the body. Age: As we age, our bodies become less efficient at neutralizing free radicals, which can lead to increased oxidative damage and reduced cellular repair processes. Serious Illnesses: Many serious illnesses, such as cardiovascular and neurodegenerative issues, may be caused by increased oxidative stress and inflammation. Genetics: Some individuals may inherit genetic mutations that can make them more prone to increased levels of oxidative stress and related health issues. Lack of Sleep: Poor sleep or inadequate sleep may cause increased levels of oxidative stress and inflammation in the body. [/wc_box] How To Combat Oxidative Stress The good news is that there are ways to combat oxidative stress and protect your body from its harmful effects. These include: Eating a nutrient-dense diet with plenty of fruits and vegetables Engaging in regular exercise Managing stress through relaxation techniques like meditation or yoga Reducing exposure to environmental toxins by using natural cleaning products and avoiding smoking or secondhand smoke Another effective way to combat oxidative stress is by including specific nutrients in your diet that have antioxidant properties. Here are some of the best nutrients to help reduce the effects of oxidative stress. 7 of the Top Nutrients to Help Reduce Oxidative Stress 1. Coenzyme Q10 Coenzyme Q10 (CoQ10) is a compound found naturally in our bodies that acts as an antioxidant. Its primary role is to generate energy in the cells, but it also helps neutralize free radicals. Supplementation with CoQ10 may help reduce oxidative stress markers in people with heart and blood sugar issues. 2. Curcumin Curcumin is the active compound found in turmeric, a spice commonly used in Indian and Asian cuisines. It has potent anti-inflammatory and antioxidant properties that may help reduce oxidative stress by neutralizing free radicals. 3. Glutathione Glutathione is an antioxidant produced naturally within the body that plays a crucial role in reducing oxidative stress. It helps detoxify harmful compounds such as heavy metals and neutralizes free radicals to prevent cell damage. While glutathione supplements are available, eating foods rich in its precursors (cysteine and glycine) – such as eggs, garlic, and onions – can support its production. 4. N-Acetyl L-Cysteine N-Acetyl L-Cysteine (NAC) is a compound derived from the amino acid cysteine, which is a precursor to glutathione production. It acts as an antioxidant by replenishing glutathione levels in the body and helps protect cells from free radical damage. NAC supplementation may help reduce oxidative stress markers in people with persistent respiratory issues. 5. Resveratrol Resveratrol is a polyphenol compound found in red wine, grapes, and various fruits and vegetables. It has potent antioxidant and anti-inflammatory properties that make it a popular supplement for fighting oxidative stress. Resveratrol can protect cells from damage caused by free radicals and may help improve cognitive function, heart health, and longevity. 6. Vitamin C Vitamin C is a well-known vitamin that plays a crucial role in reducing oxidative stress by neutralizing free radicals. It helps protect cells from the damage caused by unstable molecules and may help improve immune function, heart health, and even anti-aging effects. Including foods rich in vitamin C – such as citrus fruits, berries, kiwi, broccoli, and bell peppers – into your diet can help provide a good dose of this powerful, versatile antioxidant. 7. Vitamin E Vitamin E is another potent antioxidant that can help reduce oxidative stress by protecting cell membranes from free radical damage. It works together with other antioxidants like vitamin C to enhance their effectiveness in combating oxidative stress. Excellent sources of vitamin E include nuts (almonds, hazelnuts), seeds (sunflower seeds), avocadoes, spinach, and olive oil. Reduce the Effects of Oxidative Stress Oxidative stress is a normal process that occurs in the body. When it becomes excessive, oxidative stress can cause significant damage to cells and tissues, which can lead to serious illnesses. Adding these top 7 nutrients for reducing oxidative stress to your diet may help balance free radicals and antioxidants in your body, promoting overall health and well-being. Always consult with a healthcare professional before adding any new supplements to your routine, especially if you’re taking any medications or have underlying health conditions. 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. 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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The Ultimate Guide to Padel: What You Need to Know Before Hitting the Court
Maybe you’ve been swept up in the pickleball craze over the last few years. The popular, net-based sport, which is a fast-paced blend of tennis and ping-pong, is played at least once a year by an estimated 4.2 million Americans, according to the Sports & Fitness Industry Association. But another racket sport is now giving pickleball a run for its money. It’s called padel (pronounced “puh-dell”) and it’s coming to a court near you. From understanding the rules to choosing the right equipment, here’s what you need to know about this emerging sport. What is Padel? Padel is a fast-growing sport that’s gaining popularity all around the world. However, many people are still unfamiliar with this unique racket sport and may not know much about its history and origins. Let’s take a closer look at the roots of padel and how it’s different than pickleball. Padel vs Pickleball Padel and pickleball are both racket sports that have their own unique histories and characteristics. Padel Padel is a fast-paced racket sport that originated in Mexico in the late 1960s. It was created by Enrique Corcuera, who wanted to design a game suitable for players of all ages and skill levels. The sport quickly gained popularity in Spain, where it’s now one of the most widely played sports. Padel is played on a smaller court compared to tennis or squash, measuring 20m x 10m. The court has glass walls on three sides and wire mesh fencing on the fourth side. The surface of the court is either grass, artificial turf, or concrete. Players use a solid paddle made of fiberglass or carbon fiber to hit a ball over the net. Padel balls are pressurized and often have a harder bounce compared to the plastic wiffle balls used in pickleball. Like the scoring rules in tennis, points are won when the opponent fails to return the ball within the boundaries of their opponent’s side. Padel is relatively new in the U.S. and doesn’t have as well-established a player base a pickleball. However, it tends to be more popular among younger players due to its faster pace and smaller court size. Pickleball Pickleball was created on Bainbridge Island in Washington State in 1965 by Joel Pritchard with his friends Bill Bell and Barney McCallum. It started as an improvised game using table tennis paddles and wiffle balls because there was no other sports equipment on hand. The game spread quickly, and in 1976, the first official pickleball tournament was held. Pickleball is played on a badminton-sized court with a net in the middle that’s slightly higher than a tennis net. The court measures 44ft x 20ft and has boundary lines like those in tennis. The playing surface can be either concrete or asphalt. Players use smaller paddles made of wood, composite materials, or graphite and hit a perforated plastic ball over the net. Pickleball uses a rally-based scoring system where only the serving team can score points. Matches are played to 11 points. Pickleball tends to attract a slightly older demographic due to its slower pace and lower-impact nature compared to other racket sports like tennis or squash. While padel and pickleball may share some similarities, such as their use of paddles and nets, they’re distinct sports with their own unique histories, rules, and equipment. Depending on personal preferences, players may find one sport more suitable to their liking; others may enjoy both. Health Benefits of Playing Padel Padel combines elements of tennis and squash, making it a fun and exciting game for players of all ages and skill levels. Aside from being an enjoyable activity, playing padel also offers numerous health benefits. Let’s take a look at just a few… 1. Full-body Workout One of the main health benefits of playing padel is its ability to provide a full-body workout. Unlike other sports that mainly focus on certain muscle groups, padel engages multiple muscle groups in your arms, legs, core, and back. The constant movement required in this sport helps strengthen these muscles while also improving your balance and coordination. 2. Cardiovascular Health Padel is also an excellent form of cardiovascular exercise as it involves running, hitting the ball with your racket, and changing direction frequently. This continuous movement can help raise the heart rate and improve blood flow throughout your body. 3. Weight Loss In addition to being a great cardiovascular workout, playing padel also can help you burn some calories. This makes padel an effective sport for those looking to maintain a healthy weight or lose excess pounds. 4. Joint Health The low-impact nature of padel makes it a suitable sport for players of all ages, including those with joint problems. The slow-moving rubber ball and smaller court size help put less strain on the joints compared to sports like tennis or running. This can be beneficial for individuals with arthritis or other joint issues and can help improve their overall joint health. 5. Stress Reliever Playing padel may have mood-supporting effects due to the release of endorphins during physical activity. It also offers a distraction from daily stresses and provides an avenue to socialize with friends and meet new people. The constant movement and strategy involved in this sport also can help clear your mind and improve mental focus, leading to reduced feelings of stress and anxiousness. 6. Agility and Reflexes The quick changing direction in padel requires fast reflexes, making it a great way to improve your agility in sports as well as daily activities. Padel also involves hand-eye coordination, which can help with reaction time not only in sports but also in tasks such as driving. Padel FAQ As with any new activity, there may be some questions and uncertainties surrounding padel for those who are new to the sport. Here are answers to some frequently asked questions about padel that might help you gain a better understanding of the game. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] What is padel? Padel is a racket sport played on an enclosed court with walls made of glass or concrete. The court size is smaller than a tennis court and it has a net dividing the playing area into two halves. The game can be played as singles (one player per side) or doubles (two players per side). How do you score in padel? The object of the game is to hit the ball over the net onto your opponent’s side without them being able to return it. Points are scored in multiples of 15 (15, 30, 40) and must be won by two points, just like tennis scoring. What equipment do I need for padel? To play padel, you’ll need a paddle (like a tennis racket but smaller), balls specifically designed for padel (usually yellow and low-density foam), appropriate footwear with good traction on artificial surfaces, and comfortable clothing suitable for physical activity. Is there a dress code for playing padel? There’s no specific dress code for padel, but it’s recommended to wear comfortable and breathable clothing. Some clubs may require non-marking shoes to protect the court surface. How long is a padel game? A game of padel can vary in length, but on average, it takes around 45 minutes to an hour to complete a full match. However, this can vary depending on the skill level of the players and the pace of the game. What are the basic rules of padel? The basic rules of padel are similar to tennis, with a few key differences. Padel is played on an enclosed court with walls. Players can hit the ball off the walls during rallies. The ball can only be hit once before it bounces off the walls or ground, and matches must be won by two points. Can you play padel indoors? Yes, you can play padel both indoors and outdoors. Indoor facilities often have artificial turf surfaces or carpet-like courts, while outdoor courts typically have concrete surfaces. Is padel suitable for children? Padel can be a great sport for children as it involves less running than tennis and has easier equipment for them to handle. Many padel clubs offer lessons and classes specifically for children, making it a great sport for kids to try. How can I improve my padel skills? Regular practice and playing with more experienced players can help improve your padel skills. Also, you can take lessons or clinics from certified instructors at your local padel club. Is padel an Olympic sport? Not currently, but there have been discussions about including padel in future Olympic Games. It has been a part of the World Games since 1997 and is recognized by the International Olympic Committee (IOC). [/wc_box] Padel Up! Though padel is still a relatively unknown sport to many, it has become a popular recreational activity and competitive sport in recent years. With its unique blend of elements from various sports, padel continues to attract new players and fans from around the world. Padel is an inclusive sport that can be enjoyed by people of all ages and skill levels; it offers something for everyone. There are many reasons why you should consider picking up padel. The fast-paced nature of the game promotes agility, coordination, and reflexes while the social aspect of playing with friends or joining a club can help improve your communication and teamwork skills. Padel is much easier on your joints compared to sports like tennis or basketball as the court surface is softer and there are no abrupt stops or changes in direction required. This makes it an ideal sport for those who want to stay active without putting too much strain on their bodies. Plus, the constant movement involved in padel is a great way to get some cardio exercise. Since padel is still growing in popularity around the world, now is the perfect time to get involved. Whether you’re looking for a new way to stay active, want to improve your hand-eye coordination, or just want to have some fun with friends, padel is definitely worth giving a try. So, grab your racket and balls and head to the nearest court – who knows, you may just fall in love with this exciting game! 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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Could Your Mood Issues Be Linked to a Pain In the Neck?
Mood issues affect millions of people worldwide. Low mood is characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities that were previously enjoyable. While there are several treatment options available, including medication, many individuals are turning to alternative therapies such as Blair Chiropractic to help manage their symptoms. Let’s explore the importance of Blair Chiropractic in helping people who suffer from mood problems. What’s Blair Chiropractic? Blair Chiropractic is a specific type of upper cervical chiropractic that focuses on correcting misalignments in the cervical spine (generally referred to as the neck). The first two bones in the cervical spine surround the brainstem, which controls several essential functions in the body, including breathing, heart rate, and digestion. Misalignments in the upper cervical spine can disrupt the signals between the brain and the body, leading to various symptoms, including those associated with mood issues. Blair Chiropractic aims to correct these misalignments by using gentle, precise adjustments in the cervical spine. By doing so, it can help restore proper communication between the brain and the body, which may lead to improvements in mood. Mood Issues and Neck Pain One of the main benefits of Blair Chiropractic in treating mood is that it’s a non-invasive, drug-free approach. Many individuals who suffer from mood problems prefer to avoid medication due to the potential side effects, and Blair Chiropractic offers a natural alternative. Unlike medication, Blair Chiropractic works to address the underlying causes of mood issues, rather than simply masking the symptoms by reducing the stress in the nervous system. Low mood can be a complex condition, and what works for one person may not work for another. Blair Chiropractic offers a comprehensive and personalized approach to care, with each adjustment tailored to the individual’s specific needs. By addressing the misalignment of the cervical spine, Blair Chiropractic may offer relief for individuals who haven’t found relief from other treatment options. Another benefit of Blair Chiropractic is that it can help reduce stress and improve overall well-being. Extreme stress is a common trigger for mood problems, and by reducing stress levels in the body, Blair Chiropractic may help alleviate symptoms. Additionally, Blair Chiropractic can help improve sleep quality, which is essential for managing mood symptoms. Proper sleep is crucial for overall health and well-being, and individuals who suffer from mood issues often have trouble sleeping. Blair Chiropractic can help improve sleep quality by reducing pain and discomfort in the body. Blair Chiropractic also can help improve posture, which is essential for optimal wellness. Poor posture can lead to intense pain and discomfort, which can exacerbate symptoms of low mood. By improving posture, Blair Chiropractic can help reduce pain, which may lead to a reduction in mood symptoms. A Natural Approach to Care Blair Chiropractic is an effective, non-invasive, drug-free approach to managing mood symptoms. By correcting misalignments in the cervical spine, Blair Chiropractic can help restore proper communication between the brain and the body, leading to improvements in mood and overall well-being. If you or someone you know suffers from mood issues, consider exploring Blair Chiropractic as a natural, holistic approach to care. Please contact the friendly office staff at Well Connected Chiropractic to set up an appointment today! Dr. Elizabeth S. Hoefer (Hay-fer) earned her Doctor of Chiropractic degree, Bachelor of Science, and Associate of Science in Chiropractic Technology at Palmer College of Chiropractic in Davenport, Iowa (the birthplace of Chiropractic). She recently earned her Diplomate in Craniocervical Junction Procedures, D.C.C.J.P., which is a 3 year post graduate training in upper cervical procedures. This is the most advanced degree available in the field of upper cervical chiropractic. In 2015, Dr. Hoefer was awarded Blair Chiropractor of the Year. Dr. Hoefer was voted New Chiropractor of the Year 2013 by the California Chiropractic Association for the State of California. She currently serves as the President for the California Chiropractic Association (CalChiro). With such extensive and advanced training in chiropractic, Dr. Hoefer offers patients a wealth of knowledge and a passion to serve. Having personally experienced the healing power of Blair Upper Cervical Chiropractic, she is dedicated to the advancement of this work and committed to educating the public about the vast benefits Blair Chiropractic has to offer. Dr. Hoefer lives in Southern California with her husband and three lovely daughters.
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What is Potassium Benzoate: What Foods to Avoid & Harmful Side Effects
Potassium benzoate is a food additive that has long been used as a preservative in various processed foods and beverages. While it may seem harmless on the surface, research has indicated that this common additive could pose health risks, especially for children. In this article, we’ll delve into what potassium benzoate is, the harmful side effects associated with its consumption, the foods in which it’s commonly found, and its link to increased allergies in children, supported by reputable sources. What is Potassium Benzoate? Potassium benzoate, also known as E212, is the potassium salt of benzoic acid. It’s widely utilized as a preservative in the food and beverage industry to extend the shelf life of products and inhibit the growth of molds, yeasts, and bacteria. While it may appear as a seemingly benign ingredient on food labels, there are concerns about its impact on health. Harmful Side Effects of Potassium Benzoate Allergic Reactions: One of the most significant concerns associated with potassium benzoate is its link to allergic reactions. Research indicates that it can exacerbate allergies, particularly in children. This can result in symptoms such as hives, itching, and difficulty breathing. Hyperactivity in Children: Potassium benzoate has been linked to increased hyperactivity in some children. Studies suggest that it may have a role in behavioral and attention deficit issues. Carcinogenic Concerns: There have been concerns that when potassium benzoate is exposed to heat and light, it can form benzene, a compound known to be carcinogenic. Although the levels formed are generally low, this is still a significant cause for concern. Foods Containing Potassium Benzoate Potassium benzoate is often used in a wide range of processed foods and beverages to preserve their freshness and extend their shelf life. Some common products where you may find potassium benzoate include: Carbonated beverages Fruit juices Salad dressings Condiments (such as ketchup and mayonnaise) Pickles Processed meat products Jams and jellies Syrups Snack foods Baked goods Potassium Benzoate and Increased Allergies in Children Studies have shown a troubling link between potassium benzoate and increased allergies in children. A study published in the journal The Lancet in 2007 found that a combination of certain food additives, including potassium benzoate and artificial food colors, could increase hyperactivity and allergic reactions in children. Additionally, the British Food Standards Agency (FSA) commissioned research on the effects of artificial food additives, including potassium benzoate, on children’s behavior. The study found that certain additives, when consumed, led to increased hyperactivity in children. Avoid Potassium Benzoate Potassium benzoate, a common food preservative, isn’t as innocuous as it seems. While it serves its purpose in extending the shelf life of processed foods and beverages, it’s been associated with harmful side effects, including allergic reactions and potential links to carcinogenic concerns. Research also has pointed to its role in increasing allergies in children, which is a cause for concern for parents and health-conscious consumers. It's crucial for consumers to read food labels carefully and be aware of the ingredients they’re putting into their bodies, especially when it comes to products that may contain potassium benzoate. Your health and the health of your loved ones should always be a top priority when making food choices.
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What Is Blue Light and How Harmful Is It?
Have you ever found yourself mindlessly scrolling on your phone late at night, unable to tear your eyes away from the mesmerizing glow? We’ve all been there. But did you know that this seemingly harmless habit could be putting your health at risk? In recent years, there’s been increasing concern over the potential negative effects of blue light exposure on our health. Due to modern technology, we’re now being exposed to more blue light than at any previous time. With people spending extensive periods of time in front of screens, understanding the impact of blue light has become a crucial topic. But what exactly is blue light? And how does it affect our bodies? Let’s delve into the basics of blue light and its potential risks to your overall health. What is Blue Light? Blue light, also known as high-energy visible (HEV) light, is a type of visible light with shorter wavelengths and higher energy levels compared to other colors in the spectrum. It’s found naturally in sunlight and plays an important role in regulating our body’s circadian rhythm or sleep-wake cycle. Artificial sources of blue light are emitted by electronic devices such as smartphones, computers, laptops, and tablets, as well as LED lights and fluorescent bulbs, which emit varying amounts of blue light. Since prolonged exposure to artificial blue light sources may have damaging effects on your eyes and skin cells, be mindful of these everyday sources of blue light… 8 Common Sources of Blue Light 1. Natural Sources Blue light exposure from natural sources is unavoidable as it’s present in sunlight and the blue sky during the daytime. While this is essential for regulating our body’s circadian rhythm and supporting mood and alertness, excessive exposure can lead to eye strain, headaches, and sleep disruption. 2. Electronic Devices Electronic devices – such as smartphones, laptops, tablets, and televisions – emit high levels of blue light. With the prevalence of technology in our daily lives, we spend more time staring at screens than ever before, increasing our exposure to blue light. 3. LED Lighting LED lights have become popular due to their energy-saving properties. However, these lights emit a significant amount of blue light, which may contribute to eye fatigue and irregular sleep patterns. 4. Compact Fluorescent Lights (CFLs) CFLs are commonly found in households and are considered an energy-efficient alternative to traditional incandescent bulbs. Like LEDs, CFLs emit high levels of blue light that may cause vision and sleep issues. 5. Environmental Factors Certain environmental conditions can increase our exposure to blue light. For example, living in areas where the sunlight is more intense may naturally increase your exposure to blue light. 6. Medical Treatments Some medical treatments, like phototherapy for skin conditions or jaundice, require exposure to intense amounts of blue light for therapeutic purposes. This type of blue light exposure should be carefully monitored and controlled to prevent any potential harm. 7. Work Environments Various work environments – such as offices, schools, and factories – use artificial lighting that can emit varying levels of blue light. Prolonged exposure to these sources of blue light may contribute to eye strain and fatigue. 8. Lifestyle Choices Certain lifestyle choices also can increase your exposure to blue light. For example, smoking has been linked to intraocular pressure (IOP) and may lead to eye strain and other vision problems. Top 5 Health Risks Associated with Blue Light As technology continues to advance, more people are being exposed to blue light every day. While blue light can have some benefits for our bodies, such as regulating our sleep-wake cycle and improving mood, there are also potential health problems associated with excessive exposure. Here are some of the main health risks commonly attributed to blue light exposure: Eye Strain and Fatigue Excessive exposure to blue light can cause eye strain and fatigue, especially when using devices with screens for extended periods of time. The main reason for this is that the high-energy blue light emitted from these screens isn’t easily filtered by the eye’s natural defenses like other forms of light. Prolonged exposure can lead to muscular discomfort, dry eyes, headaches, blurred vision, and may interfere with your daily routines. Headaches and Migraines For individuals who are sensitive to bright lights or suffer from migraines, blue light exposure can trigger or worsen symptoms. This may be due to its direct effect on the brain’s nerve cells and the blood flow response in the brain. Disruption of Circadian Rhythm Blue light exposure at night may suppress the production of melatonin – the hormone that regulates our natural sleep-wake cycle. This can affect our ability to fall asleep and may result in poor quality sleep, which can lead to mood problems, irritability, or difficulty concentrating throughout the day. When our melatonin levels are depleted, it can slow or halt the repair processes that occur during sleep, leading to slower skin healing and regeneration. Skin Damage Blue light also has been shown to contribute to skin damage by penetrating deeper into the skin than other forms of light. It can cause oxidative stress, accelerate collagen breakdown, and increase the production of free radicals, which can lead to such signs of premature aging as fine lines, wrinkles, and age spots. Also, blue light exposure can cause inflammation in the skin. This occurs when the body’s immune response is triggered by certain stimuli like UV rays or toxins from pollution or digital screens. Inflammatory reactions may lead to accelerated aging processes due to their ability to break down collagen and elastin fibers – vital components responsible for maintaining firmness and elasticity in our skin. Accelerated Aging One of the lesser-known health risks associated with blue light exposure is accelerated aging. As we age, our eyes begin to lose their natural ability to block harmful UV and blue light rays from reaching our retinas. This makes aging individuals more susceptible to the damaging effects of excessive blue light exposure. Also, there may be a link between excess blue light exposure and an increased risk for age-related macular degeneration (AMD). The macula is responsible for central vision and prolonged exposure to blue light may damage its cell structures leading to permanent vision impairment. The good news is that there are several ways to protect yourself from the negative effects of blue light exposure. Tips for Reducing Blue Light Exposure [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Use a blue light filter or screen protector on all electronic devices. Limit screen time at least 1 hour before bedtime. Also, consider using devices that have built-in night mode settings to reduce blue light emissions during nighttime hours. Take regular breaks from screens and give your eyes a rest by looking at objects far away. Wear glasses with blue light blocking filters for added protection. Opt for warmer-toned LED lights instead of cool white ones. Incorporate antioxidant-rich foods, such as fruits and vegetables, into your diet to help combat the effects of free radicals on the skin and the rest of the body. [/wc_box] Good Night, Blue Light! Blue light is an essential part of natural daylight, but excessive exposure to artificial sources can have negative effects on your physical and overall health, especially your eyes, skin, mood, and sleep patterns. By understanding the basics of blue light and taking necessary precautions, you can minimize potential risks and maintain a healthy balance between technology usage and well-being. If you have additional questions about blue light exposure, be sure to speak with your optometrist or healthcare professional. 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. 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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7 Ways to Increase Serotonin Without Medication
If you or a loved one has ever struggled with persistently feeling low, you may be aware that sometimes medications are prescribed to increase levels of the “feel-good” neurotransmitter serotonin in an effort to boost mood. Indeed, research on happiness suggests that serotonin plays an important role in our mood and well-being. When serotonin levels are low, people tend to feel low, too. They may get stuck on worries and negative thoughts. Low serotonin levels can affect more than mood. This important neurotransmitter also helps to regulate appetite, sleep, learning and memory, social behavior, sexual desire, and even body temperature and breathing. When serotonin levels are even slightly off balance, it can impact many of these areas. Low serotonin also might lead to poor sleep, changes in appetite, or emotional eating. Medication may be necessary for people diagnosed with a mood disorder. However, for other people who simply wish to brighten their mood and feel their best, taking action to naturally boost serotonin levels in the body makes sense. What’s more, the lifestyle actions one takes to boost serotonin naturally also can support general health and well-being. It’s a double win! Here’s how to increase serotonin naturally. 7 Ways to Increase Serotonin Production, Naturally 1. Move Your Body Most of us have experienced the mood-boosting effects of exercise. It isn’t too surprising then to learn that a number of studies have noted markers of increased serotonin levels following exercise. In particular, aerobic exercise – such as running, cycling, or a sport such as tennis or pickleball – can stimulate the release of serotonin. It doesn’t take much. Just 30 minutes of even moderate activity (such as walking or hiking) can double levels of serotonin. Some research has shown that regular exercise can be even more effective than counseling or medication in helping to improve mood! Of course, exercise is excellent for your overall health, too. It increases blood flow to your brain, which is good for brain health. And if you do an exercise like yoga, you get the mindfulness and relaxation benefits as well. 2. Connect with Loved Ones We are social creatures, and research shows that spending time with those we love can help increase serotonin levels. Don’t forget that “loved ones” extends to our four-legged friends as well. If you don’t have any pets, volunteer at an animal shelter or offer to look after a neighbor’s cat or dog. 3. Eat Foods That Boost Serotonin Production There are a number of foods that contain nutrients shown to play a role in helping to boost serotonin levels. Let’s start with carbohydrates. There’s a reason we love simple carbs such as potatoes, pasta, bread, pastries, and crackers. These foods tend to boost insulin levels, which limit certain competing amino acids and allows more tryptophan to cross the blood-brain barrier and enter the brain. Tryptophan is a building block for serotonin. Brain cells then can use the tryptophan to synthesize serotonin. However, since simple carbs aren’t the healthiest foods, consume complex carbohydrates such as whole fruits (apples, berries), sweet potatoes, carrots, and beans. They’re healthier, nutrient- and fiber-rich forms of carbohydrates that can help to boost serotonin and offer multiple health benefits. Speaking of tryptophan, eating foods rich in l-tryptophan is another way to boost serotonin levels. That includes protein-rich foods such as chicken, turkey, beef, salmon, tuna, and eggs. Vegetarian sources of l-tryptophan include tempeh, lentils, beans, spinach, and other green leafy vegetables. Also, nuts such as almonds and pistachios, and seeds such as pumpkin and chia seeds, are good sources of l-tryptophan. Even better, if you eat these foods rich in l-tryptophan with complex carbohydrates, it helps to ensure tryptophan crosses the blood-brain barrier. These foods are also rich in vitamins and minerals, and in some instances healthy fats as well, supporting many areas of health. Nutrients such as magnesium, zinc, fish oil, and vitamins C and B6 can aid in metabolizing and utilizing serotonin more efficiently too. In addition to the foods already mentioned, fruits and vegetables such as broccoli, Brussels sprouts, bananas, oranges, and tomatoes are rich in many of these nutrients. 4. Be of Service There’s something that occurs in our brains when we act altruistically. Kindness is associated with increases in serotonin as well as other feel-good neurotransmitters such as oxytocin and dopamine. 5. Support Your Gut Health The microflora in your gut plays a major role in producing neurotransmitters such as serotonin. In fact, most of the serotonin in your body is produced in your gut, so tending to your gut health can certainly support healthy serotonin levels. Stress, illness, and diet are three major factors that can impact the delicate balance of your gut microbiome. When your gut bacteria are out of balance, it can affect the absorption of tryptophan, which is needed to synthesize serotonin. Refined carbohydrates, artificial sweeteners, hydrogenated fats, fried foods, alcohol, gluten, and too much red meat can all disrupt the balance of microflora in your gut. Consuming fiber-rich foods such as fruits, vegetables, nuts, and beans – and probiotic-rich foods such as sauerkraut, kimchi, yogurt, and kefir – and taking a probiotic supplement can all support a healthy microbiome. Keeping stress levels in check by spending time in nature, meditating, or practicing yoga can help to support a healthy gut too. 6. Laugh Often Spend time with people who make you laugh, watch comedies, or just be willing to find humor in everyday situations. Research shows that laughing can alter both serotonin and dopamine activity, as well as decrease stress-making hormones found in the blood. It effectively mitigates the effects of stress! 7. Take Serotonin Supplements Taking a dietary supplement comprised of nutrients and herbs shown to support serotonin production is one more way to help boost serotonin levels naturally. BrainMD’s Serotonin Mood Support is formulated with specific scientifically studied ingredients to engage multiple mechanisms that help your brain to maintain healthy levels of serotonin. It supports increased calm and decreased anxiousness, while promoting a positive mood. The potent formula includes: 5-Hydroxytryptophan (5-HTP) – This nutrient absorbs readily and quickly reaches the brain, where it converts to serotonin. This enzyme also needs vitamin B6. Saffron – Derived from the Crocus sativus flower, this coveted and expensive spice has been used for thousands of years to promote happiness and is believed to support healthy levels of serotonin. Research using modern saffron concentrates have consistently shown improved mood. B Vitamins – Vitamin B6, methylfolate (vitamin B9, a pre-activated folate), and methyl-cobalamin (a highly utilized form of vitamin B12) all participate in the synthesis of serotonin and have been linked to positive mood. Improve Your Serotonin Levels All these actions can help you to better support serotonin balance in your body and feel your best. However, be sure to consult your medical doctor if you suffer from persistent low mood. 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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What Are Microgreens & How to Grow Your Own at Home in 1 Week!
We’ve all heard the saying, “Good things come in small packages.” That’s certainly the case with microgreens, which have been gaining popularity in recent years. Nowadays, we see tons of restaurants, chefs, and farmer’s markets offering these miniature plant powerhouses. And it’s no wonder—they provide a winning combination of flavor, visual appeal and, most importantly, a concentrated dose of health-boosting nutrients. On the other hand, they can be pricey when purchased from the store, and they have a notoriously short shelf life. In some areas of the United States, they also can be difficult or impossible to find. But the good news is, you can grow your own with minimal fuss. And the ability to take your microgreens straight from seed to table (in as little as 1 week!) ensures optimal freshness and nutrient retention. If you don’t have a green thumb, don’t worry. We’ll cover the basics you need to know to quickly and easily start your own microgreens garden at home. What Are Microgreens? Microgreens are just what they sound like: vegetables in their young forms, before they grow into the full-size versions. They’re slightly older than sprouts, which are picked at the stage before any leaves grow. Microgreens do have leaves, although they’re tiny ones—and it’s these leaves that are prized for their flavor and nutrients. Microgreens varieties, just like their full-size counterparts, run the gamut. You’re likely already familiar with some common types, such as kale, parsley, arugula, cress or watercress, beet, and basil. Others are a bit lesser-known, such as chervil, lemon balm, sorrel, mizuna, daikon, and purslane. And these are only a few options—the world of microgreens is rich, with dozens of varieties available. Do some research and try different kinds to find your own favorites. The Benefits of Microgreens Before we delve into the growing process, let’s break down why microgreens are such a wonderful addition to your diet. Yes, they offer concentrated flavor and a lot of versatility, but the most exciting aspect of these small wonders is their nutritional content. Research has shown that microgreens generally have higher concentrations of vitamins than the same plants grown to maturity. These findings were published more than a decade ago in the Journal of Agricultural and Food Chemistry, after a study was conducted to evaluate the concentrations of ascorbic acid, carotenoids, phylloquinone, and tocopherols in 25 commercially available microgreens. Researchers established that red cabbage, cilantro, garnet amaranth, and green daikon radish contained the highest concentrations of ascorbic acids, carotenoids, phylloquinone, and tocopherols, respectively. And, when compared with the nutritional stats of these plants’ mature leaves (according to the USDA National Nutrient Database), the microgreens’ leaves contained higher nutritional densities. A comprehensive review of microgreens research, published in 2023 in the scientific journal Molecules, concluded that microgreens are highly sought after for their intense flavors, scents, and textures, as well as their abundance of vitamins, minerals, and other bioactive compounds. In addition to the contents listed above, they contain folate, tocotrienols, anthocyanins, and glucosinolates. Researchers have noted that the nutrient profiles of microgreens point to the potential for preventing malnutrition, inflammation, and other chronic ailments. This includes diseases that thrive due to modern sedentary lifestyles, such as cardiovascular disease, type 2 diabetes, certain cancers, and obesity. For these reasons, microgreens have been hailed as “the next generation of superfoods or functional foods.” Like their full-grown counterparts, they’re low in calories. But their younger form makes them easier to digest than traditional greens. Experts have also pointed to their potential for improving everything from gut health and vision to cognitive function. As researchers continue to study these tiny nutritional powerhouses, their list of benefits will likely continue to grow. How to Grow Microgreens Want to start reaping the benefits of these mighty miniatures? Good news—they’re generally easy to grow yourself. And, due to their small size, they don’t need much space. Home gardeners can nurture their microgreens on windowsills, outdoor patios, or in greenhouses. Gathering & Planting Microgreen Seeds Seeds are now even available in prepackaged mixes, with some major retailers selling easy-to-use starter kits. Alternatively, you also can plant seeds of greens that are not specifically dedicated to growing as microgreens. But, if you choose this route, here’s one important tip before you begin: According to the College of Agricultural Sciences at Pennsylvania State University (PSU), it’s especially important to plant organic or non-treated seeds. Because microgreens can still carry the seed coating on the plant, this selection process is crucial to prevent ingesting any pesticides. PSU notes that growing microgreens is a relatively simple task in many ways. For example, the plants can be ready to harvest as quickly as 7 to 21 days after seeding. They prefer air temperatures in the 60- to 70-degree range, so they’re great for keeping inside the home, and they can grow even in low lighting. Planting & Harvesting Microgreens However, the planting and harvesting stages require slightly more care. Specifically, it’s best to sow the seeds in thicker concentrations in the soil, so that they grow in lush bunches. PSU suggests planting 10 to 15 grams of seed for each standard-size (12 inches by 20 inches) 10-row seeding tray. Or, for each square inch of space, plant 6 to 8 large seeds or 10 to 12 small seeds. Generally, it’s best to select one type of microgreen for each tray, since each variety grows at different speeds. You don’t need fertilizer, and when they’re grown, you can simply cut the stems from the roots with sharp scissors or a knife. Finally, keep in mind that microgreens have a fairly short shelf life after they’re harvested. This makes them an ideal choice for growing at home—you can simply clip them as needed for dishes, rather than risking waste or spending money on maintaining a constant supply. Harvest them just before using, if possible, or store them in the fridge if needed to prolong their life. You can rinse them just before using to wash off any soil residue. Using Microgreens at Home If you’re growing a variety of microgreens, you can mix and match them to create different effects and nutrient profiles for your dishes. For example, you might want to combine a few different colors, flavors, and textures. They can be a great addition to salads and soups, or as attractive and nutrient-packed garnishes on just about any dish. You can use them in smoothies or desserts, too—don’t be afraid to get creative with your recipes. And, because home growing allows you to cut microgreens straight from the plant and eat them raw, they’re simple to add and incorporate into your favorite meals. We’ve all heard of the farm-to-table movement, but this is even better—from your own kitchen to table. Staying close to the process helps get the most out of all those key nutrients, as produce that travels lengthy distances inevitably loses micronutrients along the journey. Microgreens for Better Health With relatively simple growing methods, a dense nutrient profile, and impressive versatility, microgreens are the perfect additions to your kitchen. Their speedy growth means you can easily experiment with different combinations of flavors in a matter of days. Discover which ones you and your family love best and start enjoying the many benefits of these small wonders in all your meals.
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