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10 Foods & Beverages to Warm You Up This Winter
Q: What keeps you warm but doesn’t involve turning up the thermostat, starting a fire, or putting on a coat? (No, this isn’t a riddle.) A: Warming foods. It’s true. Some foods can make you feel warmer. The following 10 foods, spices, and beverages have properties that can stoke your metabolism and help increase blood flow to warm your body while also delighting your senses and taste buds. 10 Delicious Foods & Beverages to Keep Warm This Winter 1. Garlic Garlic is well-known for its warming properties, as are its close relatives – onion, shallot, leek, and chives. Research shows that garlic enhances thermogenesis (the body’s process of metabolizing a substance or nutrient to produce heat). Enjoy garlic and onion together as the perfect additions to any winter soup and stew. 2. Root Vegetables Root vegetables (such as beets, carrots, parsnips, sweet potatoes, and yams) can make a perfect side dish for winter meals. Made of complex carbohydrates, which are high in fiber, they digest more slowly, which generates heat in the body. It’s no accident that many traditional holiday meals include whole, sliced, or mashed vegetables…they help keep us warm! 3. Ginger Whether you enjoy ginger in tea or a savory stir-fry, it will deliver heat. Ginger has vasodilating properties, meaning it relaxes blood vessels, which helps to increase blood flow causing a warming effect throughout the body. A 2018 study found that ginger increased body temperature in women just ten minutes after consuming a ginger tea and that it kept women warm for longer than other hot beverages. Ginger tea is also soothing for the tummy. 4. Cayenne Spicy foods are often eaten in warm climates as they promote sweating, which cools you down. But this versatile spice also can warm you up. Cayenne contains a phytochemical called capsaicin, which helps turn up the heat in your body. Capsaicin digests slowly and increases gastric blood flow, which benefits your gut and warms your body. Jalapeños and ultra-spicy habaneros also contain capsaicin. Add a warming “kick” to a winter meal with any of these hot spices. 5. Meat Proteins are harder to digest than carbs or fats, and an intensely protein-rich meal can help warm you up. A study found that meat-based protein requires more energy to break down than plant-sourced protein, such as soy. Meats are also rich in minerals such as iron and B vitamins, which can help warm you if you’re iron deficient. Winter is the perfect time to make a savory beef stew or a chicken casserole dish. 6. Black Beans If you aren’t a meat-eater, enjoy a plant-based protein, like black beans, to produce warmth. A half-cup of these beans contains nearly eight grams of protein and lots of fiber to help keep you full. Black beans also have loads of nutrients, some of which enhance blood flow. A study that looked at thermogenesis with protein-rich and fat-rich meals found that protein will keep you three times warmer than a fat. Make a delicious black bean soup on a cold day to stoke your inner heat. Add some cayenne or other hot peppers for a warming boost. 7. Coffee Turn on your body heat with a morning cup of Joe. It’s actually the caffeine in coffee that activates thermogenesis, warming you up (so don’t drink decaf). If you prefer black or green tea, you’ll still warm up as they contain some caffeine. 8. Oats Whole grains such as oats are high in bran and fiber, which are slow to break down. The slow digestion releases warming energy and prevents spikes in blood sugar that can heat you up before quickly cooling you down. Other whole grains, such as brown rice, quinoa, millet, barley, and buckwheat, also break down slowly and deliver similar warming effects. Make yourself a delicious hot cereal with nuts and dried fruit for a thoroughly warming breakfast. Enjoy it with a caffeinated, warm beverage for an extra boost of heat. 9. Cinnamon Cinnamon is the spice of winter. There’s a reason for that. It has thermogenic properties that can raise your body temperature in cold weather. As an added bonus, cinnamon may help boost memory, learning, and mood, as well as help support healthy blood sugar levels. You can warm your body and boost your mood and brain function at the same time. Enjoy it in beverages (hot apple cider anyone?) or on your morning oats. 10. Bananas It may seem unlikely that a tropical fruit can warm you up, but banana’s B vitamins and magnesium can help do the trick. These nutrients support thyroid and adrenal gland health, which help regulate body temperature in cold weather. Enjoy a banana on a winter’s day with a nut butter, which adds complexity to create further warmth in the body. While these foods may warm you up from the inside this winter, don’t forget to put on your coat! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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5 Plant-Based Foods That Can Help You Build Lean Muscle
What do elephants, horses, Venus Williams, and Colin Kaepernick all have in common? They’re plant-based eaters who exhibit incredible strength and endurance. If you’re a plant-based eater wondering if you can build lean muscle, these magnificent herbivores and world-class athletes are a testament that you most certainly can. Plant-Based Protein for Muscle Gain When it comes to building lean muscle, protein reigns supreme. But protein doesn’t need to come from animal sources. A 2017 study in the American Journal of Clinical Nutrition found that plant protein and animal protein equally benefit your muscles. Increased protein intake, animal or plant, contributes to greater strength and muscle mass gains when coupled with resistance exercise. Protein is also needed to recover from training and to repair and grow muscle tissue. Adequate protein helps your body maintain muscle mass, too. Carbs and Fats Building lean muscle from a plant-based diet is about more than just protein. You need quality carbohydrates and healthy fats as well. Carbohydrates are vital for sustained energy, athletic performance, and overall muscle building. They help to increase your glycogen stores, which you need to power your workouts. And they refuel your body post-workout. Healthy fats provide satiety and help you store energy, absorb nutrients, synthesize protein, and maintain healthy hormone levels. 5 Plant-Based Foods that Promote Lean Muscle The following five plant-based foods are rich in macronutrients (proteins, carbs, and fats) as well as micronutrients (vitamins, minerals, fiber, and antioxidants), and can help you on your way to building lean muscle. 1. Can You Say Quinoa? Quinoa is an ideal food for building muscle as it’s naturally gluten-free, yields about 8 grams of protein per cooked cup, and roughly 40 grams of complex carbohydrates. It also provides 5 grams of fiber, which ensures sustained energy and helps with satiety. Quinoa is rich in important minerals such as magnesium, manganese, and phosphorous. Magnesium plays a role in muscle contraction, boosts energy levels, and helps to reduce muscle cramps and fatigue. Manganese helps with protein and amino acid digestion. Phosphorous is needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Be sure to enjoy other whole grains, including brown rice, oats, barley, buckwheat, and spelt, to name a few. 2. Top-Seeded Hemp Hulled hemp seeds (also called hemp hearts) deliver quality protein (about 9 grams per ounce) to your body along with the perfect ratio of omega-3 and omega-6 essential fatty acids. Hemp contains a complete profile of essential amino acids. They’re a bounty of micronutrients, including iron, calcium, magnesium, and vitamin E. Try them on salads, hot cereals, or in rice dishes or a smoothie for a protein boost. Enjoy other nutrient-dense, protein-rich seeds such as flaxseeds, chia seeds, pumpkin seeds, and sunflower seeds. And don’t forget nuts – almonds, walnuts, Brazil nuts, pecans, pistachios, and more – similarly provide your body with protein, healthy fats, and a host of vitamins and minerals. 3. Your Go-To Tofu Made from condensed soy milk, tofu is an excellent source of protein and a fantastic meat substitute. A half-cup serving yields roughly 10 grams of protein and all nine of the essential amino acids your body needs. It’s also a good source of calcium and iron, which support proper muscle function and bone health. Numerous studies have demonstrated the link between soy protein consumption helping to promote fat loss while preserving muscle mass and supporting lean body mass gains. Enjoy it scrambled for breakfast with onions and spinach, use it in a vegetable kabob, stir-fry or casserole. It’s versatile and easy to flavor. You can try other soy-based products, including soybeans, soymilk, miso, tempeh and edamame. The beans and edamame are great sources of fiber, iron, magnesium, potassium, protein, and zinc. 4. Get a Pulse Pulses include low-fat protein-, nutrient- and fiber-rich beans such as kidney beans, black beans, mung beans, pinto beans, and garbanzos (chickpeas), as well as lentils and split peas. Lentils and split peas lead the pack in terms of protein content. Pulses also contain important vitamins and minerals like iron, potassium, magnesium, calcium, zinc, and folate. What’s more, they’re inexpensive, highly versatile, and relatively simple to make. Use them in a soup, in hummus, add them to a salad, or combine them with rice. 5. How Sweet It Is One of the healthiest foods on the planet, sweet potatoes, can be eaten at any meal. They’re the perfect complex carbohydrate. The sweet potato’s low glycemic index stabilizes blood sugar and reduces insulin resistance while fueling the body before or after strength training. Sweet potatoes are rich in beta-carotene, a potent antioxidant responsible for aiding growth and repair of the body’s tissues, which includes muscle. Remember, all potatoes (provided they’re not fried) are great sources of complex carbohydrates. And they do offer some protein! (A medium-sized russet potato contains about 4 grams of protein.) In addition to these foods, there are many vegetables that contain protein, albeit in smaller amounts. Bananas and dried fruit are other terrific sources of complex carbohydrates and key minerals. Combine them with nuts and seeds for a power-packed snack. Bottom line: plant-based eating gives you myriad options for strengthening your body. There’s no reason a plant-based eater can’t reach optimal levels of fitness! 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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4 Simple & Healthy Mushroom Recipes to Try Today
In part one, nutritionist Zoe Davis took a deep dive into the science, health benefits, and sample uses of the six superfood mushrooms found in BrainMD’s Smart Mushrooms. In this article, Zoe gives preparation tips for how to use these immune-boosting mushrooms in delicious foods and beverages. Below are some healthy mushroom recipes to try with the six mushroom varieties available in concentrated form in Smart Mushrooms. If you aren’t a huge fan of the texture of mushrooms you find in these recipes, you might try cutting them up into super small pieces to use in a veggie sauté so that they blend in more with the other flavors you prefer, or puree them in soups with strong flavors like garlic, ginger, or peppers. I’ve gotten away with “hiding” mushrooms many times this way with my family. 4 Simple & Healthy Mushroom Recipes to Try Thai Chicken & Shiitake Mushroom Soup Ingredients 1 ½ tsps Coconut Oil 1 Garlic (clove, minced) 1 tsp Ginger (minced) 3 cups Organic Chicken Broth 1 TB Coconut Aminos ¼ oz Lemongrass (peeled, chopped into large pieces) 8 ozs Organic, Pasture-raised Chicken Breast (skinless, boneless, chopped into cubes) 1 ½ cups Shiitake Mushrooms (sliced) 1 cup Organic Coconut Milk (canned) 1 TB Lime Juice ¼ cup Thai Basil (chopped) How to Cook: In a pot over medium heat, add the coconut oil, garlic, and ginger. Sauté for 1 minute. Then add the broth, coconut aminos and lemongrass. Bring to a simmer, reduce heat to medium-low and cook for 15 to 20 minutes. Add the chicken and mushrooms and cook for 10 minutes or until the chicken is cooked through. Remove from heat. Remove the lemongrass stalks and discard. Add the coconut milk and lime juice. Stir to combine. Divide into bowls and garnish with basil. Enjoy! Reishi Tea Ingredients 3 cups Water 1 TB Hibiscus Tea (loose leaf or bagged) ⅟16 oz Reishi-containing Smart Mushrooms powder ¼ cup Mint Leaves (optional but delicious!) How to Prepare: Bring the water to a boil and steep the hibiscus tea for about 10 minutes. Mix in the Super Mushrooms powder, if using, and stir vigorously to combine. Add the tea to a pitcher and refrigerate until cold. Divide the ice cubes between glasses and pour the chilled tea overtop. Garnish with mint, if desired. Enjoy! Lion’s Mane Roast Ingredients 12 ozs of Lion’s Mane Mushroom, slice to desired thickness 2 TB Avocado Oil 6 large Shallots or small Yellow Onions (sliced) ½ tsp Sea Salt ¼ tsp ground Black Pepper 1 TB Miyokos Coconut/Cashew Butter or ½ TB Ghee ⅓ cup Veggie Broth 1 TB Apple Cider Vinegar 1 TB fresh Thyme Leaves How to Prepare: Preheat oven to 425 degrees (may vary depending on oven) Heat 1 TB of avocado in pan at medium heat, coating pan evenly. Add in onions or shallots, thyme, and a pinch of salt, stirring regularly. After 5 minutes, add in veggie broth, cover pan and reduce heat. Simmer for 10-12 minutes or until onions/shallots are tender. Add apple cider vinegar and pepper. Stir thoroughly. Remove from direct heat, but keep covered. Heat a large skillet over medium-high heat. Once hot, add 1 TB avocado oil, coating whole pan. Add in mushrooms with the fuzzier side down. Cook 3-5 minutes or until light brown, then turn over to repeat. Top each with a small piece of Miyoko’s coconut/cashew butter or drop/flick of ghee. Immediately put pan in oven and bake for 5-7 minutes or until tender when putting a fork through them. Remove from oven. To serve, scoop a spoonful of the onion/shallot mixture onto a plate (this recipe serves 4), then add a few mushrooms to the top of the onions. You can sprinkle with fresh herbs of choice such as rosemary or chives if desired. Agaricus Blazei Tea or Soup Ingredients Dried Agaricus Blazei Hot Water How to Prepare: Bring pot of water to boil Soak dried agaricus blazei in hot water for at least 30 minutes or to desired strength. Discard the mushroom and drink the broth as is, or use in soups with chicken, beans, or vegetables like kale, other forms of mushrooms, onion, etc. Spice with fresh ginger, garlic, or other fresh herbs as desired. Reishi and Turkey Tail These forms are not commonly eaten due to super-fibrous nature, but can be steeped in hot water for tea, or used in powdered form in beverages and smoothies as in Smart Mushrooms. Smart Mushrooms Smart Mushrooms is firmly grounded in the most recent clinical and scientific research on medicinal mushrooms. All six mushrooms are highly nutritious, and together they offer a broad spectrum of health benefits. These can be added to any recipe! Benefits of Smart Mushrooms The mushrooms in this formula are high in protein and fiber, low in calories and sodium, and contribute many vitamins and minerals to the diet. They include glucans, unique fibers that can enhance immunity, provide antioxidant benefits, and promote healthy gut microbial balance. The Smart Choice Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions. These six mushrooms are functional foods that can help increase energy, wellness, and high-level brain performance. It’s the smart choice for immune and whole-body support.
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6 Simple Ways to Become an Early Riser
What Are the Benefits of Being an Early Riser? Do you ever wake up super early and find that you really enjoy seeing the sunrise and having ample time to start your day? Maybe you even think, “I should do this more often,” but it never seems to happen. There are a multitude of people who wake up every day before dawn. They love having the extra time to exercise, enjoy breakfast, and get a head start on the day. These early risers are generally happier, more proactive, and more productive than people who sleep in later. Research also shows that morning people tend to have dispositions that are optimistic, agreeable, satisfied, and conscientious. Challenges of Being a Night Owl By contrast, night owls can have a rougher go of it. While they’re typically creative and intelligent, they’re also more likely to have poor eating habits and low mood, as well as heart health and blood sugar issues. And, they often don’t get enough sleep. Sleep experts have found that genetics and lifestyle both play a role in our circadian rhythms; the time we naturally go to sleep and wake up. Our world is made up of early risers, night owls, and people who are somewhere in between. So, what if you want to change from being a night owl to an early riser? Or what if you need to change due to a work schedule or the fact that the world’s schedule more closely aligns with those who rise early? You can! In fact, one study found that a simple tweak to the sleeping patterns of night owls can lead to significant improvements in sleep/wake times, better performance in the mornings, improved eating habits, and a decrease in low mood and stress. 6 Tips on How to Become A Morning Person By simply following the actions below, even lifelong night owls can transform into early birds. 1. Adjust Your Wake Time Experts recommend starting with your wake time first. This provides the added benefit of making you sleepy at night, which means you’ll go to bed earlier. Choose a time and set your alarm. Turn off any snooze feature (sorry, there’s no easing into your new sleep cycle). The time you commit to is the time you’ll get up. Start by setting your alarm 15 minutes earlier each day until you hit your goal time. Stick to this time, even on the weekend, until your new routine is well established. Consistency is key. It will be difficult for the first few days, but you’ll adjust. 2. Plan Something Special Give yourself an incentive to wake up early. Maybe you have a favorite health food for breakfast or a delicious cup of coffee or tea. Perhaps you enjoy reading the morning news headlines, or a spiritual book. Whatever it is, have something pleasant planned for the morning right after you wake up to motivate you. 3. Let the Light In When the alarm goes off, let the light in. Start your day by opening your bedroom blinds or curtains (this will serve the double purpose of getting you out of bed.) If it’s still dark outside, turn on the lights inside your home. Your body’s internal clock takes its cues from light. Levels of melatonin, the hormone released by your brain’s pineal gland to make you sleepy, decrease when your eyes detect light, which allows for more wakefulness. 4. Eat at Regular Times Be consistent with your eating times. In a study that helped night owls become early risers, it was critical that the subjects had breakfast as soon as possible after waking up, ate lunch at the same time each day, and refrained from eating dinner after 7:00 p.m. This eating schedule helped reset their circadian rhythms. 5. Exercise There’s no better time to exercise your body than first thing in the morning. The movement will help energize your brain and body by increasing your circulation. Exercise is linked to better memory recall, focus, and cognition throughout the day. Getting exercise outside will help you become more fully awake. Exposure to sunlight early in the day may even help increase melatonin levels at night, which leads to better sleep. There’s also the added benefit of possibly catching a sunrise! 6. Power Down Earlier Since you’ll be rising earlier, you’ll be sleepier in the evenings. It’s important to shift your nighttime routine. If possible, move your regular activities up an hour or more. To ensure your body produces sleep-inducing melatonin, dim the lights an hour or two before bed. Do any digital/online social media, shopping or reading at least one hour before you plan to go to sleep. Since digital devices and social apps are designed to keep you engaged, see if your smartphone has a “downtime” feature under settings. You can set a block of time where you can’t access your apps. It really works. A New Way of Being The best reinforcement for early rising will be the difference in how you feel. Imagine feeling more rested, energized, and ready for your day…every day. It’s possible! 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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Morning Rituals to Boost Your Daily Happiness
Do you wake up feeling energetic and excited about the day ahead, or with your finger glued to the snooze button? For many, it's the latter, but maximizing your mornings can make a huge difference on your health and happiness. An intentional morning routine has the power to supercharge your work, deepen your relationships, boost your productivity, skyrocket your creativity, lower your stress levels, and set you up for a successful day. Science-Backed Benefits of a Morning Routine According to the latest research on habits and productivity, a morning routine may help to: Foster career success and better job performance Lower stress levels Establish stability and groundedness Enhance feelings of calm Promote healthy habits Support positive mood Boost cognitive functioning and mental performance Increase productivity Encourage direction and focus Maximize energy levels Instill discipline Conversely, many people who don’t follow any sort of morning routine tend to suffer from: Frazzled thoughts Higher levels of stress Poor sleep Feelings of overwhelm Ineffective use of time Restlessness Procrastination Set Your Day Up for Success with a Morning Routine You don’t have to be a morning person to benefit from a morning routine; you just have to be thoughtful about how you spend your time when you wake up. You also don’t need a laundry list of things to accomplish every morning. Even setting aside five mindful minutes can propel you to daily success. The key to an effective morning routine is that it works for you and your unique needs. It has to excite you, motivate you, and fit seamlessly into your life. Looking for some inspiration? Below, we’ve compiled 6 simple morning rituals to help you craft the perfect morning routine. Experiment with these activities to establish a morning routine that works for you. 6 Morning Rituals to Boost Daily Happiness 1. Make Your Bed Making your bed is a simple task that often gets overlooked – especially if you’re living on your own. However, research shows that people who make their beds in the mornings are happier and more productive. As Naval Admiral William McRaven describes in his commencement speech at the University of Texas, Austin: If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. 2. Get a Good Night’s Sleep A good morning starts the night before with a good night’s sleep. Experts recommend 7 - 8 hours of restful sleep each night for optimal health. Anything less has been shown to have adverse effects on your mental and physical well-being. 3. Morning Pages Morning pages are a stream-of-consciousness journaling practice done first thing every morning. The idea is to wake up, open your journal, and write three pages of whatever comes to mind. Julia Cameron, author of The Artist's Way, developed this free-write approach to journaling as a way for people to clear their head, process emotion, silence their inner critic, and unleash their creativity before tackling their to-do list. 4. Practice Gratitude Research suggests that focusing on gratitude helps to calm the deep limbic areas and enhance the other judgment centers of your brain. People who express gratitude on a regular basis are healthier, more optimistic, make better progress toward their goals, have a greater sense of well-being, and are more helpful to others. Practicing gratitude first thing improves your mood and promotes feelings of content throughout your day. 5. Move Your Body Waking up with movement sets you up for success. Growing evidence suggests that exercise may be responsible for enhanced thinking and mental performance, healthy weight management, improved mood and quality of life, and lower levels of unhealthy LDL cholesterol. This doesn’t have to be a full 60-minute workout, instead, opt for yoga, a brisk walk, or even a few simple stretches. 6. Skip the Coffee Instead of starting your day with a cup of coffee or sugar-laden, nutrient-void breakfast on the run, add BrainMD’s new Smart Mushrooms to your morning mix. This functional, full-spectrum superfood blend features six USA grown organic mushrooms – turkey tail, cordyceps, reishi, shiitake, agaricus, and lion’s mane – scientifically formulated to promote energy, vitality, stress resistance, mental performance, and immune support. Leading all other mushrooms in brain benefits, the lion’s mane mushroom contains unique hericenones and erinacines, which can increase nerve growth factor (NGF) in the brain. NGF supports acetylcholine circuits, which are required for focus, memory, and other cognitive functions. Lion’s mane has shown promise in several clinical trials for improving cognition and mood. Its glucans also help boost immunity and support healthy bacterial balance in the gut. Try adding one scoop of Smart Mushrooms to your favorite smoothie recipe for the perfect blend of daily wellness, peak brain performance, and clean, focused energy. How you spend your morning sets the tone for your entire day, and how you spend your days sets the tone for your entire life. What does your morning look like? At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD.
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What Are Functional Mushrooms and How Can They Benefit Me?
Are you getting enough mushrooms in your diet? Mushrooms offer many health benefits for your brain and body. Some mushrooms are proven superfoods, used traditionally as medicines and now validated by science. Certain mushrooms are excellent brain and immunity boosters and also add many nutrients to your diet. One of the best ways to promote your energy, vitality, stress resistance, mental performance, and immune support is with BrainMD’s full-spectrum, nutrient-rich superfood formula… Smart Mushrooms Smart Mushrooms is firmly grounded in the most recent clinical and scientific research on medicinal mushrooms.* It includes six mushrooms that have been revered for hundreds to thousands of years. All six are highly nutritious, and together they offer a broad spectrum of health benefits.* Benefits of Smart Mushrooms The mushrooms in this formula are high in protein and fiber, low in calories and sodium, and contribute many vitamins and minerals to the diet.* They include glucans, unique fibers that can enhance immunity, provide antioxidant benefits, and promote healthy gut microbial balance.* These six mushrooms are functional foods for the brain and entire body.* Here’s a breakdown of the many powerful superfoods you’ll find in Smart Mushrooms: Smart Mushrooms Ingredients Lion’s Mane (Hericium erinaceus) This edible mushroom has been used in traditional Chinese medicine for over 1,000 years. Leading all other mushrooms in brain benefits, the lion’s mane mushroom contains unique hericenones and erinacines, which can increase nerve growth factor (NGF) in the brain. NGF supports nerve cell maintenance and survival, especially in acetylcholine circuits, which are required for focus, memory, as well as for nervous system control of the other organs. Lion’s mane has shown promise in several clinical trials for improving cognition and mood. Its glucans also support immunity, antioxidant defense, stomach health, and beneficial bacterial balance in the gut. Reishi (Ganoderma lucidum) Reishi has been revered for over 2,000 years in Asia as “the mushroom of immortality.” In addition to beta-glucans, reishi contains triterpenes, which can boost both NGF and BDNF (brain derived neurotrophic factor, another major brain growth factor) while also contributing to immunity and healthy inflammatory response. Reishi has potential to improve human brain health even as it sustains immunity. Shiitake (Lentinula edodes) Shiitake has been a medicinal and food mushroom for over 2,000 years. It is the source of lentinan, a beta-glucan particularly well studied for its immunity benefits. Shiitake promotes healthy cholesterol and triglyceride levels already within normal range and also has lung, liver, cardiovascular, and gastrointestinal benefits. Shiitake also is endowed with a unique antioxidant, ergothioneine. The body has specific mechanisms for concentrating this antioxidant and it likely plays a beneficial role in human health. Turkey Tail (Trametes versicolor, also known as Coriolus versicolor) Turkey Tail is too fibrous to be routinely consumed as food, but from its mycelia come two beta-glucan polysaccharides that are bound to proteins, each intensively researched for immune benefits. Polysaccharide-K (PSK) has been studied mainly in Japan, Polysaccharide-Peptide (PSP) mostly in China. Both PSK and PSP are well documented to improve human immunity. Cordyceps Militaris Cordyceps militaris, the orange caterpillar fungus, is among the most exotic mushrooms. It has been found to boost immunity in multiple clinical trials. Cordyceps is unique for having nucleosides, nutrients essential for our cells to make energy. Nucleosides are also essential building blocks for the DNA of our genes, and for RNA which has numerous vital functions including protein production. Cordyceps is widely revered in the East for its benefits to vitality and overall wellness. It helps fight fatigue, supports immunity, helps counter stress, and benefits blood flow and oxygen utilization. Agaricus (Agaricus blazei) The Agaricus blazei mushroom originated in Brazil and is now also widely accepted in Japan and other Asian countries, where it is used as both food and medicine. It is a rich source of protein, fiber, and B vitamins. It has a variety of immune supporting glucans, and clinical research indicates it supports liver health, along with cholesterol and blood sugar levels already within normal range. Smart Mushrooms FAQ Who can benefit from Smart Mushrooms? Practically everyone, including adults and children age 4 or older. Smart Mushrooms is recommended for individuals seeking to sharpen their mental performance while improving their immune readiness.* How can I use this supplement? Add one scoop (3 grams) of Smart Mushrooms to your favorite beverage, smoothie, or food. To accelerate results, you may double your dose for the first 3 weeks.* How are the mushrooms in Smart Mushrooms cultured? These six medicinal mushrooms are all grown in controlled cultures. The lion’s mane, reishi, cordyceps, and shiitake powders come from mycelia cultured on organic oats. The turkey tail and Agaricus powders are from mycelial and fruiting bodies cultured on organic oats. Does Smart Mushrooms contain allergens? No. Smart Mushrooms is free from dairy, gluten, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It is non-GMO, certified USDA Organic, vegan, keto friendly and paleo friendly. The Smart Choice Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions.* Most of these mushrooms are proven tonic medicinals, offering a great variety of benefits for the brain and body.* Smart Mushrooms can help increase energy, wellness, and high-level brain performance.* It’s the Smart choice for immune and whole-body support.* Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Smart Mushrooms 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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6 Functional Mushrooms to Help Boost Your Immunity & Health
I love mushrooms. I always have. I was one of those kids whose favorite grilled treat was thick, juicy portobello mushrooms, and whose favorite pizza was...mushroom pizza. Weird? Maybe. But I was onto something at a young age. Now, as a functional medicine nutritionist, I have the pleasure of talking with folks about how to include all kinds of nourishing foods in their diet in healthy ways (not so much charring on the grill or on pizza as when I was a kid), and functional mushrooms fall nicely in line as they are full of important immune and brain supporting substances including dietary fiber and plant protein9. Smart Mushrooms Powder There are six mushroom varieties in our Smart Mushrooms nutrient powder: Lion’s Mane, Cordyceps, Shiitake, Reishi, Turkey Tail, and Agaricus. I will outline some of the unique and shared health benefits of each of these, and then provide some ideas about how you can include these fungi more often in your diet. All six varieties contain glucans in various forms. Glucans are a fibrous substance in the cell wall of mushrooms that have been shown to have immune-enhancing abilities by increasing production of immune “fighter” cells, and supporting the health of the digestive tract where most of the immune tissue in our body resides11. Glucans act as a food source for beneficial bacteria in our gut, provide antioxidant activity, and signal the presence of potentially harmful pathogens, thus triggering an essential immune response16. Other health-benefiting substances in each of the individual mushrooms are outlined below. 6 Functional Mushrooms to Help Boost Your Immunity & Health 1. Lion’s Mane (Hericium erinaceus) Lion’s Mane is the powerhouse mushroom when it comes to brain and immune health. It has been used in traditional Chinese medicine for at least 1000 years, and is regularly used in cuisines around the world1. It is truly magnificent to see images of this fungi in the wild (if you’re curious, look it up!), as it does truly resemble a lion’s mane. Lion’s Mane contains nootropic factors, shown consistently to improve brain function in both men and women due to several substances in this mushroom that stimulate nerve growth factor (NGF). NGF regulates the maintenance and repair of neurons, especially those related to acetylcholine, a neurotransmitter vital for memory, cognition, and digestive motility. Additionally, some research has shown that lion’s mane increases brain-derived neurotrophic factor (BDNF) known to support the synthesis of new neurons11, 17. Sign me up, right? Sample Use: Lion’s mane is a hearty, rich-tasting mushroom often described as similar in consistency to meat or lobster. You can find recipes in which lion’s mane is used in place of steak, liver, and crab. Try roasted lion’s mane for a healthier version of some of the deep frying recipes available online. 2. Reishi (Ganoderma lucidum) Like the other mushrooms in Smart Mushrooms, reishi contains high levels of glucans, but also has unique substances called triterpenes that add to its immune benefits. Triterpenes promote a necessary inflammatory response in the presence of pathogens that triggers an immune response15. More specifically, a meta-analysis of clinical trial research concluded reishi can enhance the activity of T-helper cells and other thymus-derived immune cells, thus supercharging our immunity6. Reishi has also been found to enhance NGF and BDNF growth factor activity, thus containing the potential to improve human brain health as well as immunity6. Sample Use: Reishi is difficult to eat due to its highly fibrous nature, so using it in the powdered form in Smart Mushrooms is ideal for obtaining its health-promoting benefits. 3. Shiitake (Lentinula edodes) Shiitake has been a medicinal food for thousands of years and is a good source of vegetarian protein4. Shiitake has been shown to maintain healthy triglyceride and cholesterol levels, in part due to its high fiber content, and contains both alpha and beta-glucans, including lentinan. Lentinan is a glucan shown to promote a healthy inflammatory response and may have mood-improving effects as well3, 15, 24. Additionally, shiitake contains a powerful antioxidant called ergothioneine (ET). Research has found that the human digestive tract has special transporter proteins specifically for absorbing ET, which, although not fully understood, suggests this antioxidant is important for healthy human function7. Sample Use: I use shiitake regularly in an omelet, or in sauteed veggies and soups. 4. Turkey Tail (Trametes versicolor/Coriolus versicolor) This mushroom contains two beta-glucan polysaccharides, each of which have been intensively researched for immune benefits: Polysaccharide-K (PSK) and Polysaccharide-Peptide (PSP)11. Both can activate the early-warning system in the immune system and enhance the activity and proliferation of a variety of immune cells in response to a pathogen. But PSK and PSP can also act as significant antioxidants in humans and show benefit to the digestive system, liver, heart, joints in animal studies6, 11. Sample Use: Turkey Tail is also typically too fibrous to be consumed as food, so you can get the benefit by steeping in hot water and drinking after 15-20 minutes, or drinking the powdered form of Smart Mushrooms in a smoothie or other beverage of choice. 5. Cordyceps Militaris, The Orange Caterpillar Fungus Cordyceps militaris (CM), like the other mushrooms outlined here has...you guessed it – glucans! So, we already know it’s great for digestive and immune health, but CM has specifically been shown to benefit immunity of men over the age of 50, especially important as immune strength declines as we age10. CM also contains nucleosides – building blocks for our DNA and RNA. Nucleosides essentially power the energetics, growth and maintenance of all our cells2. No small feat! Given this omni-effect on all our cells, it’s no wonder that cordyceps has also been found to improve fatigue, support kidney and liver health, and improve circulation14, 21. One of the nucleosides CM contains, called adenosine, is an ATP building block. As you may remember from biology class that more ATP = more cellular energy2. Beyond energy production, adenosine also supports regulation of the function of our organ system, and perhaps not surprising then, the brain has a variety of receptor sites specifically for adenosine. This nucleoside is known to assist in regulating sleep, respiration, cardiovascular function, and liver/kidney function10, 18. Sample Use: Break up dried cordyceps into boiling water. Simmer for 15 minutes to release beneficial substances. Use as tea with lemon and ginger (if desired), or use as broth when making soup. 6. Agaricus (Agaricus blazei) Agaricus is indigenous to Brazil, and like shiitake, is a rich source of plant protein and contains glucan-rich dietary fiber, including a specific form of beta glucans not commonly found in other mushrooms that activate several components of the immune system including natural killer cells and T-lymphocytes1, 5. Another similarity to shiitake is agaricus’ ability to help maintain optimal cholesterol levels and overall liver health21, 25. In addition, agaricus appears to support healthy glucose levels as well25. Sample Use: Similar to cordyceps, agaricus is best used as a tea or broth with a variety of spices. The Smart Choice Smart Mushrooms offers substantial promise for improving memory, mood, and other cognitive functions. These six functional mushrooms can help increase energy, wellness, and high-level brain performance. It’s the smart choice for immune and whole-body support. References: Ahn W-S, others. Natural killer cell activity and quality of life were improved by consumption of a mushroom extract, Agaricus blazei Murill Kyowa. International Journal of Gynecological Cancer 14(4):589-594 (2004). Alberts B, others. Molecular Biology of the Cell (6th Edition). Garland Science/Taylor and Francis (2015). Bao H, others. Lentinan produces a robust antidepressant-like effect via enhancing the prefrontal Dectin-1/AMPA receptor signaling pathway. Behavioral Brain Research 317:263-271 (2017). Chang R. Functional properties of edible mushrooms. Nutrition Reviews 54(11):S91-S93 (1996) Cho S-M. Analysis of the chemical constituents of Agaricus. Mycobiology 36(1):50-54 (2008). Habtemariam S. Trametes versicolor (Synn. Coriolus versicolor) polysaccharides in cancer therapy: Targets and efficacy. Biomedicines 8, 135:26 pages (2020). Halliwell B. Ergothioneine – a diet-derived antioxidant with therapeutic potential. FEBS Letters 592:3357-3366 (2018). Hetland G, others. Antitumor, anti-inflammatory and antiallergic effects of Agaricus blazei mushroom extract and the related medicinal Basidiomycetes mushrooms, Hericium erinaceus and Grifola frondosa: A review of preclinical and clinical studies. Nutrients 12, 1339:19 pages (2020). Jin X, others. Ganoderma lucidum (Reishi mushroom) for cancer treatment. Cochrane Database of Systematic Reviews 2016, Issue 4. Art. No.: CD007731:39 pages (2016) Kang HJ, others. Cordyceps militaris enhances cell-mediated immunity in healthy Korean men. Journal of Medicinal Food 18(10):1164-1172 (2015). Kidd PM. The use of mushroom glucans and proteoglycans in cancer treatment. Alternative Medicine Review 5(1):4-27 (2000). Li IC, others. Prevention of early Alzheimer’s disease by Erinacine-A enriched Hericum erinaceus mycelia pilot double-blind placebo-controlled study. Frontiers in Aging Neuroscience 12, 155:1-13 (2020). Li H, others. Food-derived antioxidant polysaccharides and their pharmacological potential in neurodegenerative diseases. Nutrients 9, 778:26 pages (2019). Lin B, Li S. Cordyceps as an herbal drug. Chapter 5 in Herbal Medicine: Biomolecular and Clinical Aspects (2nd Edition), ed. Benzie IFF and others. CRC Press/Taylor & Francis (2011). Liu Y, others. Therapeutic effects of lentinan on inflammatory bowel disease. Journal of Cellular and Molecular Medicine 23:750-760 (2019). Ma B, others. Hericenones and erinacines: stimulators of nerve growth factor (NGF) biosynthesis in Hericium erinaceus. Mycology 1(2):92-98 (2010). Mori K, others. Improving effects of the mushroom Yambushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind, placebo-controlled clinical trial. Phytotherapy Research 23:367-372 (2009). Oh J, others. 1H-NMR-based metabolic profiling of Cordyceps militaris to correlate the development process and anticancer effects. Journal of Microbiology and Biotechnology 29(8):1212-1220 (2019). Phan CW, others. Therapeutic potential of culinary-medicinal mushrooms for the management of neurodegenerative diseases: diversity, metabolite, and mechanism. Critical Reviews in Biotechnology 35(3):355-368 (2014). Phan CW, others. Therapeutic potential of culinary-medicinal mushrooms for the management of neurodegenerative diseases: diversity, metabolite, and mechanism. Critical Reviews in Biotechnology 35(3):355-368 (2014). Pohleven J, others. Medicinal Mushrooms. Mycomedica (Slovenia) (2016). Saitsu Y, others. Improvement of cognitive function by oral intake of Hericium erinaceus. Biomed Research (Tokyo) 40(4):125-131 (2019). Shen-nong traditional Chinese medicine database. Coriolus versicolor (Trametes versicolor). shen-nong.com, accessed 23 Sep 2020. Zhang Z, others. Lentinan inhibits AGE-induced inflammation and the expression of matrix degrading enzymes in human chondrocytes. Drug Design, Development and Therapy 14:2819- 2829 (2020). Firenzuoli F, others. The medicinal mushroom Agaricus blazei Murrill: Review of literature and pharmaco-toxicological problems. eCAM 5(1):3-15 (2008) doi:10.1093/ecam/nem007.
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4 Simple Changes to Be More Sustainable in Your Home
With the colder months approaching, it’s a great time to learn how to be more sustainable at home. That means living in a way that doesn’t deplete or damage your personal health or resources – or the world's. If you consider your personal resources as time, money, and energy, it sounds like a worthy pursuit, don’t you think? Here are four shifts you can make starting today. But watch out, once this ball gets rolling, a total lifestyle transformation can occur! 4 Simple Ways to Enhance Your Life by Being More Sustainable at Home 1. Declutter Your Life Consumerism drives a considerable amount of carbon-emitting industry and waste. In fact, it’s estimated that an average American home has 300,000 items. Over the course of a year, we make about 156 impulse buys, spending up to $5,400! Translation? We have a lot of stuff we don’t need. So, one drawer, cupboard, closet, or room at a time, take stock of what you have, and get rid of what you no longer use or like. Either by selling, donating, recycling, or discarding, you get to determine what you want in your life – what’s important. Getting rid of items means you’ll have less to clean, less to organize, and less stress, which can increase free space, energy, and joy! Making an honest appraisal of your things will also make you less apt to buy stuff you don’t need in the future. It leads to less debt and more financial freedom to spend your time and energy on things or experiences that are more meaningful to you. Of course, when you buy less, your carbon footprint goes down as well. Double win! 2. Clean Green Switch to “green” cleaning products, including laundry detergent, cleaning supplies, dishwashing soap, and dishwasher detergent. Or make your own natural cleaners using natural antiseptics and deodorizes like white vinegar and baking soda. The unfortunate reality is that chemicals in conventional cleaners often find their way into waterways. They are flushed or rinsed from your home into the city’s wastewater and make their way to a water treatment facility, where they are mostly removed. But this process isn’t perfect, and chemicals can get into the environment and cause great harm. A study conducted by the United States Geological Survey found persistent detergent traces in 69% of streams sampled across the United States, and 66% contained disinfectants. Alkylphenol ethoxylate, a common surfactant ingredient in cleaners, has been shown in laboratory studies to function as an endocrine disrupter, causing adverse reproductive effects of the types seen in wildlife exposed to polluted waters. Of course, there’s your personal exposure to the chemical toxins in these cleaning products to consider, and their impact on your health. Luckily, there are a host of green cleaning products on the market today with cleaning power that rivals chemical brands. 3. Become an Energy Saver It’s remarkable how many simple acts you can do around your home that save energy – and money. Lighting The world used to run on incandescent lighting (the traditional light bulb), but it’s being phased out by light-emitting diodes (LEDs), the most efficient and energy-saving light bulbs on the market. They use 75% less energy and last 25 to 30 times longer than an incandescent bulb. Also, LED bulbs are cool to the touch. Switching to LEDs will cost you more, but they’ll save you in the long run…roughly $180 a year. Unplug Unplug your television, kitchen appliances (toaster, juicer, coffeemaker, etc.), hair appliances, and electronics when you aren’t using them. According to the Energy Star website, these “phantom” power drains can add up to as much as 10% of a household’s electrical use. Imagine how much energy could be saved if we all unplugged these devices when not in use? Cold Water, Hang Dry According to the federal Department of Energy, hot water accounts for about 18% of your power bill. So, ease up on the hot water and save. Take cooler showers. Lower your water heater thermostat several degrees. Save additional energy by washing your clothing in cold water. Also, be sure to wash full-size loads to get the most out of the water your washer requires. If available, use the moisture detection feature on your dryer. Or better yet, hang dry your clothing and bypass the dryer altogether. It’s a method that’s worked well for centuries. 4. Waste Less Food American homes are responsible for roughly 43% of food waste, or 27 million tons annually. A tremendous amount of energy goes into growing, making, packaging, and transporting food, so don’t be a food waster. Be careful of unplanned purchases and supposed “bargains” (as much as 55% of food purchases are unplanned). Avoid buying in bulk; you don’t save money if you don’t eat it. And always shop with a list. Perishables – fresh deli items, meats, fruits and vegetables, seafood, milk and dairy, and some grain products such as bread and bakery items – are the most discarded foods. Instead of buying perishables for the entire week, buy them as needed every two to three days. Make consuming your food a game. Get creative with ingredients and see if you can prepare an inventive meal at the end of the week with the last few items you have in the fridge. Many great recipes were discovered this way! Consider starting a compost with any leftover food scraps. Sustain Your Commitment to Live More Sustainably Remember that small changes can make a big difference, especially if you build on them. One shift at a time in the home can truly mark the beginning of a new way of living. 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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Avoid These Foods When You Feel Anxious or Stressed
Many people would do just about anything to alleviate their stress and worry. This kind of desperation can lead to making rash decisions, which can have potentially dire consequences on overall health and well-being. Unhealthy Cravings When you’re stressed out, you may be tempted to use food as a coping mechanism. Craving foods loaded with sugar, salt, and simple carbohydrates can make you feel worse by causing your blood sugar to spike and then crash. Consider typical comfort foods like mac and cheese, mashed potatoes and gravy, and ice cream. Your brain might crave these foods when you’re stressed. Your brain might even tell you that bingeing on these foods will help alleviate your stress. But, if you listen to your stressed-out brain, you may end up feeling worse. These high carb foods can increase your levels of the stress hormone cortisol. This can make it more difficult to calm your anxious thoughts. Foods that Cause Stress & Anxiousness Foods that contain sugar and gluten can trigger pleasure centers in your brain, which might keep you reaching for unhealthy foods. Let’s look at some foods you should avoid: Corn – Eating corn or corn-based products can make you more anxious and stressed. Corn is high in carbohydrates, which can spike your blood sugar. Corn is also high in starch, which can leave you feeling drowsy and lousy. Sugar – Processed, sugary treats can seem irresistible when you have low mood or energy. Your brain might try to convince you that you’ll have more energy after grabbing a snack from the fridge at home or vending machines at work. However, soon after the sugar rush, you’ll experience an energy crash, which can leave you feeling lethargic and unable to focus. Wheat – Wheat-based products (bread, tortillas, toast, etc.) can be difficult to drop from your diet. When these carbohydrates are processed in your body, they’re immediately broken down into sugar. Gluten in wheat can damage your intestinal lining, but switching to healthier foods – like fruits, vegetables, healthy fats, and proteins – can help enhance well-being. Since stress is one of the most common triggers for emotional overeating, reducing your anxious thoughts can be an important part of improving your eating habits. These 5 calming foods can promote calm when you feel anxious or stressed… 5 Calming Foods to Boost Your Mood & Relieve Stress 1. Poultry Poultry is an excellent source of tryptophan, an amino acid that your body can’t produce on its own. Tryptophan is necessary for the creation of serotonin, one of the brain’s primary mood-regulating chemicals. As more tryptophan enters the brain, it facilitates circuits that use serotonin, which can then improve your mood. Be sure to purchase organic, free-range poultry that hasn’t been pumped full of hormones or antibiotics. Also, make sure your bird has been kept in an air-chilled case at the store. 2. Berries Berries are one of the most concentrated sources of antioxidants in the plant kingdom. The greater the variety of berries you eat, the broader the antioxidant protection you’ll have. Blueberries, raspberries, and strawberries are all high in antioxidants. The antioxidants in these berries help protect the brain and the rest of the body against oxidative stress, including from toxic pollutants. 3. Dark Chocolate Chocolate is one of the ultimate comfort foods. The very taste of chocolate can produce a near euphoric state in many people. Dark chocolate is full of protein and fiber, improves blood flow to the brain, and supports a positive mood and healthy cognition. Multiple research studies have shown that dark chocolate slows down the production of cortisol. Also, chocolate promotes the brain’s release of dopamine and endorphins and boosts serotonin levels, all of which help create a more positive mood. 4. Green Tea Green tea contains GABA, the brain’s major calming neurotransmitter. Additionally, green tea contains l-theanine, which is known for reducing stress and worry while improving mood, focus, memory, and mental alertness. Green tea is just one of the many healthy varieties of tea. Many herbal teas, such as chamomile, have calming properties, and black, white, and red (rooibos) teas are rich in antioxidants. Drinking a cup of warm tea can help relieve stress and lift the spirits. 5. Leafy Greens Spinach is loaded with mood-moderating magnesium. Raw spinach is so nutritious, some people believe it contains bliss-enhancing nutrients. It’s a good source of fiber and is loaded with vitamin A, potassium, folate, and magnesium. In addition to leafy green vegetables, different colored vegetables, such as bell peppers, squash, broccoli, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, carotenoids, and free-radical blocking antioxidants to help protect the brain and body against toxins. To help boost your calm, try these good mood foods the next time you feel anxious or stressed! 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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5 of the Best Ways to Avoid Post-Workout Muscle Pain
Whether you’re new to exercising or have been working out for many years, one thing you’ll notice is how sore your muscles can get after a workout. Though completely normal, muscle soreness can be extremely unpleasant and can even lead to long-term problems if not treated properly. Dealing with DOMS Exercise enthusiasts and physiologists use the term DOMS (delayed onset muscle soreness) to refer to the 24 to 48-hour period after a workout when muscle soreness can be at its peak. DOMS can occur when muscles are pushed beyond what they’re used to, which is especially common for those new to working out or those who have tried a new exercise that focuses on a different muscle group than normal. Many scientists and sports medicine experts believe that tiny tears in muscle fibers, along with accompanying inflammation, can cause the kind of discomfort frequently experienced with DOMS. If muscle pain is minor, it’s probably just an indication that your body is adjusting to the new fitness routine, and that your muscles are getting stronger. However, overexerting can cause muscle tears or other serious injuries. To help relieve the short-term effects of DOMS and prevent long-term injury, follow these 5 steps to help ensure healthy muscle maintenance. 5 Ways to Help Your Muscles Recover After a Workout 1. Hydrate – It’s vital to stay sufficiently hydrated when exercising. Drinking plenty of water – before, during, and after a workout – helps to prevent muscle cramping and lubricates your joints. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. 2. Stretch – This step should go without saying, but many people skip it or ignore it…to their detriment. Stretching is especially important after the cooldown phase of your workout, as it prevents the buildup of lactate and metabolites which can lead to muscle cramping, spasming, and soreness. Also, don’t forget to stretch the muscles around the areas you worked out; an important step that’s easy to forget. 3. Massage – Massaging tight or aching muscles can aid your post-workout recovery. If financially feasible, getting a sports massage is ideal for relieving sore muscles. At home, you can use a foam roller to help release stiffened muscles (or even a lacrosse ball or small piece of PVC pipe). 4. BCAAs – Branched-chain amino acids are made up of three essential amino acids: isoleucine, leucine, and valine. BCAAs are commonly found in protein-rich foods or supplements, and help rebuild muscles at a quicker rate. Those who maintain a low-protein diet typically will experience slower muscle recovery, which may lead to muscle atrophy. 5. Protein – Protein is vitally important to building, preserving, and repairing muscle, which is especially true of strength training. Consuming high-quality protein fuels the body with amino acids, which are particularly helpful for muscle energy production and muscle recovery. Most adults need an average of 45-100 grams of dietary protein daily, depending on their weight, activity level, and metabolic demands. Benefits of Protein Protein is a major player in the healthy growth and functioning of cells, tissues, and organs throughout your body. Getting adequate protein can improve brain and body function by: Staving off hunger Improving focus Stabilizing blood sugar Boosting energy Accelerating weight loss Enhancing cognition Plant-based Protein The health benefits of plant-based, nutrient-dense diets are being recognized by many nutrition experts. As a result, both vegans and non-vegans are now getting their protein needs met from plant sources. A scientifically formulated, plant-based protein powder doesn’t have the side effects associated with whey or soy protein. Unfortunately, most protein powders from single plants don’t contain complete amino acid profiles. This challenge can be solved by skillfully combining more than one plant protein source, to optimize the total protein amino acid profile while removing the negative factors associated with milk, whey, and soy proteins. Meeting these exacting standards, BrainMD has formulated a complete, plant-based protein powder… OMNI Protein Powder OMNI Protein has taken plant-based protein powder to the next level. Its proprietary, plant-based protein blend is combined with branched-chain amino acids, glutamine, and an array of plant digestive enzymes to ensure a great-tasting, fiber-rich formula that pleases the palate, nourishes the body, and aids in muscle building and exercise recovery.* OMNI Protein contains no soy, dairy, sugar, artificial colors, sweeteners, flavors, or GMOs, and delivers 22 grams of complete protein! It’s the ideal supplement for those looking to improve their protein intake in an easy and versatile way.* OMNI Protein is available in two delicious flavors: Chocolate and Vanilla. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about OMNI Protein Powder 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 Steps to a Truly Healthy Lifestyle That Lasts
You can make a commitment to adopting healthy habits at any time of year – and at any moment, including right now. The challenge is, how do you take healthy lifestyle tips and make them stick? Here are some strategies on how to get healthy. Readiness to Change Interestingly, researchers looked at people who made New Year’s resolutions and found that those who were ready to take action and commit to effecting change with a resolution were 10 times more likely to succeed than those who were not yet ready to commit to a plan of action. Readiness is key! One way to ready yourself for a change involves looking at any unhealthy behaviors and honestly assessing what they’re costing you. After looking closely at an unhealthy habit, you may find yourself ready to try something new. The American Psychological Association provides the following recommendations for making lasting changes in life: Make a realistic plan that is specific and doable Start small Change one behavior at a time Involve a buddy Ask for support 5 Steps to Living a Healthier Life Let’s start by addressing the low hanging fruit. That is four of the major lifestyle factors that drive illness: poor diet, inactivity, tobacco smoking, and overconsumption of alcohol. 1. Improve Your Diet Too often, people look at diet in terms of losing weight. Don’t! Instead, look at diet in terms of fueling your brain and body. Achieving a healthy weight often results when you eat for your brain and body health. Try eating brain-healthy foods – quality, lean hormone-free proteins eaten throughout the day in smart portions; colorful fruits and vegetables that contain loads of brain-protective antioxidants, nutrients, and vitamins; low-glycemic, high-fiber carbohydrates that don’t spike blood sugar; and brain-fueling and heart-healthy fats that come from olive oil, fish and nuts. Tip: A simple, manageable start could be eating more vegetables with each meal. 2. Move Your Body Physical exercise can boost blood flow, which benefits your brain and entire body. Even moderate exercise can help increase energy. Oh, and it can reduce food cravings, too! Tip: You don’t need to join a gym or run a marathon. Start by simply walking outside a few times a week. Build from there. 3. Stop Smoking and Drinking Alcohol Most of us know that smoking tobacco and excessive alcohol consumption are risk factors for a host of illnesses. They simply aren’t consistent with a healthy lifestyle. If you quit smoking and limit your alcohol consumption, you’ll have boosted your health significantly. Tip: If you’re a smoker, the good news is that plenty before you have quit. In fact, more than three out of five adults who have ever smoked successfully quit, the CDC reports. You can do it! 4. Get Better Sleep Did you know that roughly 70 million Americans struggle with sleep? Sleep affects mood, immune function, memory, and the ability to concentrate. The Sleep Foundation recommends 7 to 9 hours of sleep for adults. Tip: Start small by making your bedtime 15 minutes earlier each night for a week. 5. Fortify Your Brain Your brain is what directs every decision you make. Support its optimal function with brain directed nutrients. BrainMD has a formula designed to do just that. Brain & Memory Power Boost is designed with seven key ingredients that are clinically proven to support healthy mental connectivity, sharpness, and sustained focus, as well as healthy brain circulation. Tip: Start by taking an essential supplement like Brain & Memory Power Boost every day. Then, add other brain healthy supplements as needed. Final Thought Give yourself time and space to develop healthy habits. Celebrate the simple, lasting changes you make. Living a healthy lifestyle happens one change at a time. Continue to educate yourself about health and savor the ongoing benefits of living a healthy lifestyle! 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 the Best Types of Plant-Based Milk?
We all know that milk is good for building strong bones and teeth, right? The dairy industry has gone to great lengths to convey that message, especially to parents concerned for the health of their children. But is the ever-expanding selection of milk alternatives in the dairy section proof that cow’s milk is unhealthy? And, are non-dairy options, like soymilk, any better? Let’s take a closer look… The Trouble with Milk Despite being high in protein and important vitamins and minerals – like the B vitamins, calcium, and phosphorous – cow’s milk also carries a unique sugar called lactose. Beginning as early as 1 year of age, fewer than 1 in 3 humans produce sufficient amounts of the enzyme lactase, which is needed to break down lactose and properly digest milk. Without enough lactase in your gut, lactose remains undigested and becomes fermented by bacteria in your intestines, resulting in an array of gastrointestinal issues that are commonly referred to as lactose intolerance. But even if your body can break down lactose, it’s converted to galactose and glucose, which elevate blood sugar and can cause an unhealthy inflammatory response. Milk also carries a protein called casein, which has gluten-type properties. Casein is an excitotoxin in the brain that can cause problems for many people, even if they aren’t lactose intolerant. When left unchecked, excitotoxins can lead to brain inflammation and neurodegenerative issues. Some other milk proteins have a high potential to cause allergic reactions. By some estimates, 2-3% of kids under the age of three are allergic to cow’s milk. Many people avoid milk because it contains animal products. Others are concerned about possible contaminants like antibiotics, hormones, or pesticides. All are valid reasons to move on from cow’s milk and seek out a healthier alternative. Unfortunately, that search often leads to soymilk. The Trouble with Soy Soymilk comes from soybeans or soy protein isolate. It’s typically thickened with vegetable oils to enhance taste and give it a creamy consistency. Soy is often marketed as the miracle food that can replace dairy. This is grossly inaccurate. In truth, unfermented soy can contain substances harmful to your health, including: A high concentration of lectins which are carbohydrate-binding proteins that can damage the cellular lining of the intestines and contribute to leaky gut, poor absorption of nutrients (including other proteins), and the death of intestinal cells Anti-proteases, proteins which block the body’s protein-digesting enzymes Condensed tannins, which reduce the overall digestibility of soy proteins Large amounts of omega-6 fatty acids, which in excessive amounts can lead to systemic inflammation A substantial amount of phytic acid, which is believed to reduce intestinal absorption of vital minerals These various antinutritional soy factors can contribute to long-term health problems. For all these reasons, it’s best to look elsewhere for a replacement for cow’s milk. 4 Healthy Plant-Based Milk Options You’ll Go Nuts Over 1. Almond Milk Almond milk has a smooth texture and a mild, nutty flavor. It’s often added to coffee, teas, and smoothies or used in desserts, baked goods, or in a bowl of cereal. Though almond milk is low in protein and fiber (due to the removal of the outer skin), it’s also low in calories and fat and is a natural source of vitamin E. 2. Cashew Milk Made from whole cashews or cashew butter, cashew milk has a sweet, creamy, and nutty taste, which makes it ideal for thickening smoothies and as a coffee creamer/sweetener. It’s low in carbohydrates and sugar and has less than one third the calories of cow’s milk. Unfortunately, cashew milk is relatively low in protein. 3. Coconut Milk Though it’s in the name, coconuts can only broadly be considered a nut (botanically speaking, they’re a fibrous, one-seeded drupe). Coconut milk has one-third the calories and half the fat of cow’s milk, but also has less protein. Coconut milk contains medium-chain triglycerides (MCTs), which may aid in weight loss, help reduce high cholesterol, and stoke the metabolism. 4. Macadamia Milk Fairly new to the market, most of the nuts in this milk (which only make up 3% of the beverage, the rest is water) come from Australia. Macadamia milk is creamier and richer than many other non-dairy milks and is perfect for coffee or smoothies. Though lower in protein than cow’s milk, macadamia milk has about half the fat and is a rich source of monosaturated fats, which may help regulate blood cholesterol levels. Other Plant-Based Milks If you have a nut allergy, you might want to try one of these other plant-based milk options. Oat Milk Oat milk is made from, you guessed it, oats. It’s high in total fiber as well as beta-glucan, a soluble fiber that helps to lower cholesterol (particularly LDL cholesterol) in the body. Unfortunately, some manufacturers add ingredients like salt, oils, and gums to their products to improve their taste and texture. Rice Milk Rice milk comes from white or brown rice and water. Like oat milk, rice milk contains added ingredients to enhance its flavor and consistency. Rice milk is the least allergenic of non-dairy milk, but has twice the carbohydrates as cow’s milk, and contains high levels of inorganic arsenic. Lesser known is hemp milk (though derived from the hemp plant, hemp milk only contains trace amounts of THC), and quinoa milk, which is made from the seed of the gluten-free quinoa grain. For those seeking non-dairy options, there are many types of plant-based milk to choose from, with more being added all the time. Whether necessitated by health decisions or just a desire to switch things up, these are just a few alternatives to cow’s milk you can use in your foods, beverages, and smoothies. Try one of the milk varieties above and let us know what you think below. 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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