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Here’s Why You Need to Quit Smoking & Vaping
Every day, we’re exposed to a host of chemicals, pesticides, fumes, and products that can poison our brain. Common toxins in the air we breathe, the foods we eat, and the products we rub on our skin are absorbed into our bodies via our lungs, digestive system, and pores and can eventually impact the brain. The more exposure you have to these everyday toxins, the more you put your brain at risk and increase your chances of brain/mental health issues. Up in Smoke Among the many toxins to be wary of, one of the most prevalent, and harmful to your health, is smoking or breathing in secondhand smoke. In the U.S., over 47 million people are smokers. That’s a distressing statistic considering that smoking is the number one preventable cause of death in our nation. Cigarettes are among the most toxic substances known to humans. According to the American Lung Association, as cigarettes burn, they create about 7,000 chemicals, many of which are poisonous. Here are just 10 of the many toxins that can be found in cigarettes: If you’ve become dependent on cigarettes to manage mood or stress, your health (as well as your hard-earned cash) is literally going up in smoke. Smoking and Mental Health It is common knowledge that the tobacco industry has promoted smoking despite its serious negative health effects. What you may not know is that it has also promoted the use of its products within psychiatric settings. This includes funding research that suggests people with schizophrenia can benefit from self-medicating with cigarettes. Today, as many as 80 percent of people with schizophrenia smoke. They aren’t alone. People with mental health or substance abuse issues are more likely to smoke cigarettes than the general population. In fact, they smoke nearly 40 percent of all cigarettes, according to the CDC. The Latest Epidemic Although smoking rates have been going down for years, rates of vaping e-cigarettes are on the rise. A 2018 report involving over 40,000 teens nationwide showed that more than 20 percent of twelfth graders said they had vaped nicotine in the previous month. That’s twice the number who had reported vaping in 2017. Additionally, 11 percent of eighth graders admitted to having vaped nicotine in the last year. The rate of young people vaping is rising so rapidly that in 2018, the U.S. Surgeon General called e-cigarette vaping among youth an epidemic. Inhaling Toxic Junk Cigarettes (tobacco and marijuana), as well as vaping nicotine and caffeine delivery systems, cause you to inhale a host of fine and ultrafine toxic junk that can also penetrate your brain. Does size matter? Yes! The smaller the particle you inhale, the greater its ability to cause inflammatory reactions and damage your brain. Vaping Caffeine The effects of vaping caffeine on the brain were tested on an episode of The Dr. Oz Show. Dr. Daniel Amen scanned Dr. Oz before and after he vaped. The results weren’t pretty. After vaping, Dr. Oz’ scans showed increased activity in the occipital lobes (the area that makes you notice someone who’s attractive) and decreased activity in the frontal lobes (the area that puts on the brakes to prevent bad behavior). This seems like a prescription for divorce! Strategies to Quit Smoking/Vaping One well-known aid to help you stop smoking is the nicotine patch. However, depending on the individual, results may vary. Some are prescribed bupropion to help reduce cravings, but as with all medications, it comes with a list of side effects. A more holistic option to help you quit smoking/vaping is hypnosis. Even though smoking is highly addictive, hypnosis can help you break the habit. Even people who have tried quitting several times without success have given up cigarettes through hypnosis. You can learn more about how to protect your brain from toxins in Dr. Amen’s newest book, The End of Mental Illness. In it, Dr. Amen challenges an outdated psychiatric paradigm and helps readers improve the health of their own brain, minimizing or reversing conditions that may be preventing them from living a full and emotionally healthy life. For more about Dr. Amen’s other books, or the full list of our high purity supplements, please visit us at BrainMD.
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A Look Back at the Health Trends of the Last 20 Years
Anyone remember Y2K? Anxieties over widespread computer failure produced mass hysteria in our country. Many feared the end of the world. Others made a fortune off those fears (even Hollywood actors jumped on the apocalyptic bandwagon – Leonard Nimoy hosted the “Y2K Family Survival Guide,” which was available on VHS). Fortunately, the scare proved to be a gigantic false alarm…and life went on. It’s hard to believe it’s been twenty years since we rang in the new millennium. Just as we’ve seen amazing technological advances since that historic moment (smartphones/cars, tablets, digital streaming/downloads, etc.), our knowledge of health and nutrition has also evolved. What We’ve Learned: Health Trends over the Last 20 Years Though most gains have come over time and with great effort, many in our society have made significant strides in improving their health. Those choices may be relatively simple, like getting in a certain number of steps each day, or fairly difficult, like converting from a meat-eater to a vegetarian or vegan. Like any good novel, there have been plenty of pitfalls, red herrings, and reversals along the way. An excellent example of this is how many supposed health experts offer conflicting viewpoints about carbohydrates and fats. And what about soy? Run an online search and you’ll find support for its benefits or evidence of its negative effects. Even though there are many things we still don’t know about health and nutrition, we can find comfort in the knowledge that, as a society, we’ve learned some important lessons over the last 20 years: We Got Wise to Artificial Sweeteners Even though saccharin was discovered in 1878, artificial sweeteners, like Sweet’N Low, didn’t gain popularity among the American public until the late 50s. Artificially sweetened soft drinks (like Coca-Cola’s Tab) soon followed suit in the early 60s. By now, the dangers of artificial sweeteners are well documented. Since they’re up to 600 times sweeter than sugar, artificial sweeteners may activate the appetite centers of the brain, which can intensify cravings for even more sugar. Most, if not all of them, are downright toxic. Some misinformed nutrition “experts” have recommended swapping sugar with natural sweeteners such as honey and maple syrup. Don’t believe the claims that these sweeteners are wholesome, healthy substitutes for sugar, which is sucrose. Whether it comes from a beehive, a maple tree, or any other natural source, sugar is sugar. Though many in the U.S. first became aware of stevia in the mid-80s, the natural sweetener has grown in popularity during the 2000s. Stevia is a traditional herb from South America with leaves that are 10 to 15 times sweeter than sugar. This plant extract is safe to use, comes in a variety of flavors, and is recommended as an alternative to artificial sweeteners. We Learned to Stand Up A frequently heard catchphrase in 2018 was: “Sitting is the new cancer.” This expression was prompted by research conducted by the American Cancer Society, which found a link between prolonged periods of leisure time sitting and a higher risk of death from all causes. There are many ways to spend more time standing during the day. Recommendations include standing while watching TV or during commercial breaks, using work breaks to walk around the office building and taking the stairs instead of the elevator. Many health-conscious employees have petitioned their employers or HR departments to provide them with a standing desk. We Discovered the Dangers of Supersizing Morgan Spurlock’s 2004 documentary, “Super Size Me,” confronted the American public with what most of us already suspected about fast food… it’s detrimental to human health. Spurlock’s experiment, one month of eating nothing but foods from the McDonald’s menu, dramatically revealed the toll that fast food takes on the body. Films like Spurlock’s sent a seismic shockwave through the fast-food industry. To manage the backlash of such exposés, major fast-food restaurants began offering “healthier” menu items. In 2012, McDonald’s included apple slices or clementines in McDonald’s Happy Meals…a minor victory. Though marketed as healthy alternatives, many of those new menu items were anything but. In fact, McDonald’s Kale Salad (discontinued) had more calories, salt, and fat than a Big Mac hamburger. Ultimately, adding “healthy” items to the menu was just smoke and mirrors to distract customers from the fact that the restaurant’s core menu hadn’t changed. Such culinary chicanery ended on May 7th, 2018, when the Food and Drug Administration mandated that restaurant chains with a minimum of 20 locations list calorie counts for all menu items. This has gone a long way in keeping fast food establishments honest since the numbers don’t lie. Though it would be impossible to list all the changes that have occurred over the years, here’s a closer look at some of the major health trends that took place between 2000 and 2020… Changing Health Trends Over the Past 20 Years Exercise Technology Exercise videos (VHS in the 80s, DVDs in the 90s) have been replaced by devices and apps. The internet has changed how people exercise and burn calories. Today, fitness apps are readily available on most cell phones. Apart from cell phones, there are many popular wrist-worn health devices. Some, like Fitbits, are completely dedicated to fitness. Others, like Apple Watches, synch to an iPhone and have advanced haptics to indicate when a fitness goal has been reached or to remind the wearer to stand up every hour. GPS tracking has also changed the game – it can count calories, map your location and track stats. Another fitness computer, BioTrainer, tracks physical activity and sleep patterns. Pedometers, and other body monitoring devices, have also helped people keep a closer eye on their health. Parade of Diets A dizzying array of diets hit the market over the past 20 years; some were honest attempts at helping people, while others were just plain ridiculous. Here’s a look at just a few of the popular diets that caught on with the American public during the last 20 years: Subway Diet- In 1999, Jared Fogle purportedly lost 245 pounds in 11 months by replacing two of his daily meals with low-fat sandwiches from the Subway restaurant menu. A diet, and marketing blitz, was born. Atkins Diet- Based on a book by Dr. Robert C. Atkins, this diet went mainstream in 2003. The diet consisted of high protein, high fat and low carb intake. South Beach Diet- A companion diet to Atkins, the South Beach Diet was named after the popular Miami location and was developed in 2003 by cardiologist Dr. Arthur Agatston. Like Atkins, this diet was high protein and low carb. Master Cleanse- Otherwise known as the Lemonade Diet, this 2006 diet had people drinking a mixture of fresh-squeezed lemon juice, maple syrup, cayenne pepper and water at every meal for 10 days in a row. Raw Food Diet- Made popular in 2007, this diet involved eating only, or mostly, uncooked foods to avoid the nutrient loss purportedly associated with cooked foods. Fact is, for some foods, cooking actually makes the nutrients better absorbed when consumed. NutriSystem- Though it began in the 70s, this weight loss program, which included prepackaged meals, experienced a revival in 2008. Many of the ingredients in these meals have additives that disqualify them as whole foods. Fertility Diet- Based on a book written by three doctors in 2009, the goal of this diet was to help women get pregnant. Special K Diet- All the rage in 2009, the Special K Challenge had participants eating Kellogg’s Special K cereal or bars for breakfast and lunch. Cookie Diet- Developed by Dr. Sanford Siegal in 1975, this diet saw a resurgence in 2009 and was embraced by many celebrities, including Kim Kardashian. Apple Cider Vinegar Diet- In 2010, adherents to this diet took a shot of apple cider vinegar every morning to help with digestion, acid reflux, and appetite suppression. Baby Food Diet- This 2010 diet saw many people limiting their caloric intake by replacing a meal with perfectly portioned baby food. Juicing Diet- With the growing popularity of fresh juice shops like Juice Press, 2012 became the year of the juice cleanse. Paleo Diet- Taking us back to our roots, this popular 2014 diet consisted of foods eaten in the age of cavemen…fruits, vegetables, meats, seafood, and nuts. Keto Diet- Originally developed in the 1920s, the keto diet (high-fat, low-carb) was wildly successful in 2018. One clear lesson that can be drawn from all these examples is that there’s no perfect diet for everyone. As individuals, we all must learn what foods work best for our energy levels, digestive health, mental clarity, blood sugar levels, and weight management. Core Training In the 90s, the focus was on tightening abs. In the 2000s, abs were referred to as the core. Regardless of the name, focus on toning this collection of torso muscles has been an obsession for decades. Today we’ve seen a shift in perspective from wanting flat abs to developing a strong core. Stomach exercises have also changed from crunches to knee tucks and planks. Fitness Gaming For a time, even the gaming industry became fitness-minded. In 2007, Nintendo released Wii Fit. The system’s balance board measured a person’s weight and center of balance. With a handheld controller, a player’s body movements (like swinging a tennis racket) were mirrored by their on-screen avatar (Mii). Wii Sports included a wide variety of games, including aerobics, strength training, balance games, yoga, and, of course, sports games. Dancing games, such as Just Dance and Dance Dance Revolution, were also popular at this time, but interest has declined over the past decade. While these, and other, fitness games can help a person move around and burn some calories, they shouldn’t be used as a workout replacement. Trends and Fads Every decade has had its health trends (and fads), and the past 20 years have been no exception. For instance, the aerobics craze and reduced-fat 80s gave way to the nutrition label and low carb 90s. Kale became a popular vegetable in the late 90s and 2000s. However, America’s love affair with the leafy green has diminished in recent years. With obesity on the rise, the 2000s focused heavily on diets (many of which are listed above). Trans fats became the new enemy. And this was fully justifiable – these chemically transformed fats were highly toxic and linked to all sorts of disease risks. Good riddance. The 2010s gave us “foodies.” The decade also saw an increased awareness of quality food, defined as organic, vegetarian, vegan, gluten-free, non-GMO, clean (free of chemicals, including added antibiotics or hormones), and environmentally sustainable. More than ever before, customers demanded transparency regarding the foods they ate. A Look Ahead As we begin a new decade, what changes to health and fitness can we anticipate? Based on current trends, some healthcare professionals feel we may be seeing more of the following in the future: Increase in telehealth – due to convenience and the availability of video conferencing technology Plant-based meals – with plant-based restaurants on the rise, even meat-eaters may occasionally opt for a plant-based meal Focus on sleep – sleep deprivation is no longer considered a viable means of boosting productivity Home workouts – convenience and savings may prompt many to cancel their gym membership and use home systems or online workout videos New approach to mental health – talking about challenges and issues is becoming more accepted and, as a result, more people are getting the help they need At the outset of the 2020s, more Americans seem to be paying closer attention to their health. This positive outlook is an exciting takeaway from what we’ve learned about the health trends of the past two decades. Though it’s impossible to accurately predict the health trends of the future, it’s our hope that quality nutrition and ultra-pure dietary supplements will continue to fuel brain healthy lives over the next 20 years and beyond. The BrainMD team wishes you and yours a safe healthy and happy New Year! 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 Health Trends To Look Forward to In 2020
Much has changed in health, wellness, nutrition, and fitness in the last 10 years. We watched the keto diet rise to new heights, intermittent fasting reach the mainstream, meat move beyond beef, and supplements become personal. So, what’s next in wellness? What can we expect in the year ahead? Here are the top 5 health trends to keep an eye out for in 2020. 5 Health Trends to Look Forward to in 2020 1. The Cannabis Craze Continues If you didn’t think cannabis could get any bigger, you heard it here first – the hemp craze continues. While BrainMD remains concerned about the lack of objective clinical research on cannabis and its negative effects on the lungs when it's smoked, the U.S. cannabis market continues to soar. Business Wire analysts believe it could be worth an estimated $30 billion by 2025 and upwards of $80 billion by 2030. BrainMD recognizes the tremendous potential for CBD and the approximately 119 other cannabinoids of Cannabis sativa for improving brain health. Randomized, controlled clinical trials of cannabinoid brain benefits are underway, as well as research to confirm their safety, which makes us hopeful that the use of cannabinoids in dietary supplements will soon become legal. Though CBD has been getting most of the headlines, lesser-known cannabinoids including CBG (cannabigerol), CBC (cannabichromene), CBN (cannabinol), and CBDA (cannabidiolic acid) also have shown potential health benefits. Stay tuned. What does this mean for us? You can expect even more hemp-derived oral products, tinctures, salves, and skincare products to hit the shelves in 2020. But, be discerning. Further research is required to establish composition, safety and human benefits before we hop on board this popular health trend. 2. Proactive Self-Care Replaces Reactive Self-Care Although the wellness market is currently valued at $4.2 trillion and growing, stress levels among Americans are higher than ever. According to an April 2019 Gallup poll, a majority of Americans (55%) surveyed said they had experienced stress throughout a large portion of their day, nearly half (45%) said they felt worried, and more than one in five (22%) said they felt anger throughout the majority of their day. There is no denying it, stress takes a major toll on our health. Too much stress can: Cause structural damage to your brain Produce fear, anxiousness, worry, irrational excitement, and avoidance Decrease your overall brain function Create hormone imbalances Cause inappropriate eating, which can result in weight gain Make you more vulnerable to physical illness Lead to cardiovascular problems, gut issues, problems with other organs Cause serious prenatal concerns for pregnant women Fortunately, we're waking up to the fact that chronic, recurrent, prolonged stress – while widely accepted and exceptionally common – isn't healthy or sustainable. This year, as the conversation shifts towards the prioritization of downtime and we begin to recognize the importance of pushing the pause button, putting ourselves first (along with preemptive measures to prevent and avoid burnout) should become the norm. 3. Digital Minimalism According to Pew Research, 81% of Americans own a smartphone. Although most of us can't imagine living without our digital devices, digital minimalism, “A philosophy that helps you question what digital communication tools (and behaviors surrounding these tools) add the most value to your life,” is on the rise. Thanks to conscious consumers, turning away from tech in favor of more face-to-face time is trending. Digital detoxes, intermittent internet fasting, and tech time-outs will likely gain popularity in 2020. We’re also expecting to see a rise in mobile apps and tools like Moment that help us monitor our use of social media. 4. Lymphatic Health Hits The Mainstream The lymph system is a complex network of fluid-filled lymph nodes, vessels, glands and organs that make and move cleansing lymph fluid from the tissues to the bloodstream. The lymphatic system touches almost every part of the body and plays a major role in our immune system. Although it’s not easily seen or felt, it’s one of the most important (and often overlooked) systems of the human body. It’s the job of the lymphatic system to filter cellular waste, excess fluids, bacteria, and pathogens, rid the body of toxins, and coordinate with the immune system to protect the body against harmful invaders. It works by carrying our body’s waste away from the tissues and into the bloodstream. The problem is that, unlike blood, which is pumped by the heart throughout the body in a continuous loop, the lymph system does not have a pump. Instead, it only flows in one direction and relies on the relaxation and contraction of our muscles and joints to move it. As a result, it can easily become stagnant or sluggish, especially when it becomes overwhelmed with toxic debris. Fortunately, in the past few years, lymphatic health and lymphatic drainage massage have begun to gain popularity as an effective holistic therapy and alternative treatment for reducing inflammation, staving off illness, and promoting good digestion. In 2020, expect this up-and-coming health trend to take the health and fitness world by storm. We’re predicting more lymphatic focused workout classes, beauty brands offering at-home lymphatic massage solutions, and spa treatments marketed at promoting lymphatic health. 5. The End Of Mental Illness There has never been a more important time to change the way we think about, diagnose, and treat mental illness and psychiatric disorders. Fortunately, our founder and world-renowned neuroscientist, Daniel Amen, MD, is paving the way for a new paradigm that will de-mythologize mental illness, root it firmly in brain structure and function, and popularize science-based prevention and treatment strategies that will dramatically transform mental health care. Thanks to Dr. Amen and his groundbreaking brain-imaging work at Amen Clinics, this year, we’re looking forward to less stigma regarding mental illness, and renewed hope for sufferers and their families. To get ahead of this popular 2020 health trend, preorder Dr. Amen’s new book, The End Of Mental Illness and join Dr. Amen and his wife, Tana Amen, BSN, RN, for a free 6-week live class beginning January 21st. What are you predicting will happen in wellness this year? Comment below. We’d love to read your responses. 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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10 of the Best Gifts You Can Give Yourself This Holiday
The holiday season is upon us. How are you doing with your holiday shopping? As you survey your shopping list, you probably see lots of items for friends, family and coworkers. But does the list contain the ultimate gift…one you can even give yourself? The Gift of Wellness Can you put a price tag on health? Sadly, most Americans don’t place a premium on health until it’s jeopardized. Other than exercise equipment or a gym membership for the New Year, most people spend relatively little on their health during the holidays. So, how can you invest in your health during one of the busiest times of the year? It might surprise you to learn that there are many things you can do each day to improve your well-being. It also might surprise you that many of them are absolutely free! There are plenty of ways to promote brain and body wellness during the holiday season. Here are 10 self-care gifts just for you… 10 Gifts to Give Yourself This Holiday Season 1. Daily Journaling The process of journaling gives stressful thoughts a place to live other than your brain. Once those concerns have been expressed, they often lose their intensity and urgency, which will help you to relax mentally. Writing in your journal 10 minutes before you go to bed can help relieve the stresses of the day and put you in a restful state of mind. 2. Quality Sleep Many people sacrifice quality sleep to keep up with the increased demands of the stressful holiday season. Lack of sleep often leads to illness, which makes it that much harder to accomplish everything on your to-do list. To ensure that you have the energy you need to get the most out of the holiday season, it’s recommended that you get 7-9 hours of sleep each night. 3. Physical Activity Instead of wasting the holidays watching TV or playing video games, get outside for some exercise. Take a jog or long brisk walk (always test the surface before departing). Exercise increases blood flow to all parts of the body, including the brain. It’s recommended to get 30 to 45 minutes of exercise daily. 4. Happy Tunes Remaining in a blissful state of mind is easier to accomplish when you have a happy tune running through your head. Listen to brain-boosting music specifically composed to enhance mood, gratitude, energy, focus, motivation, and inspiration. 5. Grateful State Did you know that practicing gratitude causes real changes in your brain that can improve brain function and make you feel better? Research has demonstrated that people who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals, and have a greater sense of well-being. Here’s an exercise: write down five things you’re grateful for every day. Then, experience the joy that gratitude can bring. 6. Just Say No Experts say that the holidays can make people feel out of control – at the mercy of traditions or expectations. But you can take control of the holidays by not allowing them to control you. Say “no” to events and activities that aren’t important to you. If what you’re doing is causing holiday stress, it’s time to do something different. 7. Deep Breathing Diaphragmatic breathing is an effective and simple method for overcoming stress and quieting your mind. It’s also ultra-convenient since it can be done anywhere, anytime. When you take shallow breaths, it limits the amount of oxygen that reaches your brain cells and reduces your overall brain function. Taking deep breaths relaxes your muscles, relieves tension, and helps your brain function better. 8. Pamper Yourself All of us need time to recharge our batteries and self-care is often the best thing you can do to improve your well-being. If you typically feel down or get stressed out during the winter months, look for ways to pamper yourself. Getting a massage can do more than just improve your physical function. Clinical studies indicate that a massage is beneficial for improving mood and coping with stress. Massages can help to reduce the stress hormone cortisol and increase the activity of such positive mood neurotransmitters as dopamine and serotonin. 9. Ask for Help You don’t have to do everything yourself – you can share your to-do list with others. Don’t be afraid or ashamed to ask for help. Share tasks with friends and family in preparing the holiday meal, shopping, cleaning and decorating. You don’t have to be the hero of the holiday season. 10. Stay Connected Social connections are incredibly important to your overall well-being. Spending time in a community of like-minded people is a wonderful way to boost your bliss hormones, such as oxytocin. Since the health habits of the people you spend time with can have a dramatic impact on your own health, surround yourself with people who are happy, upbeat, and kind. Also, for personal growth, you need people in your life who will push, teach, and guide you. Focusing your energy on positive people can affect your everyday life and longevity. Adopting these self-care strategies can help brighten your outlook during the holiday season. 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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6 Healthy & Helpful Last-Minute Holiday Gifts
We all know that Santa checks his list twice, but how about you? Does your holiday gift list include items for everyone you need to shop for? If you’re running low on gift ideas, BrainMD’s got you covered. We’ve assembled the ultimate last-minute holiday gift guide of fun, useful, and brain-healthy items (so long, gift cards). Here are six healthy and beneficial last-minute holiday gifts guaranteed to arrive on time… 6 Healthy & Helpful Last-Minute Holiday Gifts 1. Gift Membership to Audible Not only is an Audible membership the perfect gift for avid readers and audiobook enthusiasts, but it’s also uber-convenient for those who wish they had more time to read. You can select fiction or non-fiction books, like Dr. Daniel G. Amen’s bestseller, Change Your Brain, Change Your Life. Plans are flexible: you can choose between 1, 3, 6, and 12-month options. 2. Instant Subscription to BrainFitLife Like a personal trainer for your brain and body, the BrainFitLife app utilizes a unique algorithm to create a tailored training plan based on your brain type. For less than $2 per week, you can improve your mood, memory, focus, motivation, sleep – and that’s just the beginning.* Membership to BrainFitLife includes access to the world’s best brain games, 160+ delicious and easy to prepare brain healthy recipes, BrainFit’s music program, online course, and coaches…not to mention 15% off BrainMD purchases for one full year. The instant download option makes this an excellent last-minute gift. 3. Horti Plant Subscription Although fresh-picked flowers are a beautiful last-minute gift idea, the industry that produces them is inherently wasteful. On the other hand, a well-tended houseplant is a gift that keeps on giving. A Horti houseplant subscription is an eco-friendly, last-minute gift option. Plans start as low as $18 per month. We recommend signing up with a friend or loved one. 4. Supplement Subscription to BrainMD A fresh supply of proven, clinical-grade nutraceuticals delivered every month? Yes, please! Subscribers save 15% off every purchase, receive insider access to exclusive promotions, and are the first to know about the latest developments from Dr. Amen and BrainMD. This is a great way to provide optimal brain health for everyone on your shopping list.* 5. BrainMD MP3 Download for Better Sleep On this downloadable audio recording, Dr. Amen leads you through guided imagery designed to calm your brain and help you achieve consistent, restful sleep.* It’s the ideal last-minute gift for those who want to snooze soundly this holiday season (and all-year-round).* 6. Gifts That Make A Difference – Donate! Looking for an incredibly thoughtful last-minute gift that really makes a difference? This year, give a gift that gives back! Though there are thousands of notable organizations doing great work in their communities, here are four of our favorites: The Edible Schoolyard Project On a mission to transform children’s relationship with food, The Edible Schoolyard Project believes that every child deserves nourishing food and quality education. Operation Underground Railroad In the past five years, Operation Underground Railroad has rescued 2,800 victims and assisted in the arrests of more than 1,500 sex traffickers around the world. First Descents First Descents provides life-changing outdoor adventures for young adults (ages 18 - 39) impacted by cancer and other serious health conditions. Give so others can experience the healing power of adventure this upcoming year. Love Your Brain A cause near and dear to our hearts here at BrainMD, Love Your Brain is on a mission to improve the lives of those negatively impacted by traumatic brain injuries. The BrainMD Team wishes you and yours a safe, healthy, and happy Holiday Season! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are Some of the Best Healthy Thanksgiving Leftover Recipes You Need to Try
‘Twas the day after Thanksgiving, when all through the house, no one wanted to eat leftovers, so they just ate out. Okay, so that isn’t an official holiday poem, but it’s a scenario that plays out in many homes throughout our country. Maybe families leave their leftovers in the fridge because the thought of gorging on the same food two days in a row is repellant to them. Or, perhaps a different type of cuisine sounds more appealing. There’s another possibility – maybe some don’t realize they can jazz up their leftovers. If you need some ideas for how to make Thanksgiving leftover recipes more palatable to your family, check out these quick and easy meal options that can turn ho-hum into want some… 9 Creative & Healthy Ways to Liven Up Your Thanksgiving Leftover Recipes Turkey Since there's typically a ton of turkey leftover after a holiday meal, let's start with some simple ways to repurpose your bird... 1. Turkey Salad If you live in the typical American home, you probably have plenty of leftover salad from the Thanksgiving meal. You probably have lots of leftover turkey too. I think you see where I’m going with this. Lay strips of turkey on top of a salad and say presto! (That last part is optional.) If you want to take it a step further, add leftover vegetables like carrots or Brussels sprouts to your salad. You can even use your cranberry sauce as a dressing…but only if you like cranberries. 2. Turkey Soup If turkey can work for a salad, why not for soup? There are plenty of ways to customize turkey soup. To a broth base, add shredded, pulled or cubed turkey. Feel free to toss in any leftover vegetables as well (from the veggie tray nobody touched). Add carrots, mushrooms, onions, celery or other vegetables to your soup. Then, if preferred, add brown or wild rice to thicken the stock. Add spices to your liking and you’ll have a mighty fine turkey soup. 3. Turkey Tacos I know what you’re thinking – how can you make a healthy taco? It all starts with the shell. But I’m not talking made with processed corn or flour. I’m talking made by nature. Separate and wash several leaves of lettuce (organic romaine hearts, butter lettuce or green chard all work great) and position them on a plate or tray so that they form a bowl shape (my coworker calls them “boats”). Scoop shredded turkey, black beans, brown or wild rice, avocado or any other healthy topping you choose into the leaves. Then, pick up the loaded leaves and eat them like a taco. Your family will gobble them up. 4. Turkey-Sweet Potato Pie You’ve heard of shepherd’s pie? Well, give the shepherd the day off. For a healthier version of shepherd’s pie, throw leftover turkey, green beans and other vegetables into the bottom of a casserole dish. Then, layer on mashed sweet potatoes. You can sprinkle some cheese on top but go easy. Bake in the oven. Wa-lah! 5. Turkey Chili There are many ways to make chili. Some are healthy and some aren’t. To a low salt broth, add tomato sauce, diced tomatoes, diced onions, kidney or black beans and other vegetables as desired. Oops, I forgot the star of the show…shredded or ground turkey. For slow-simmer goodness, make your turkey chili in a crockpot. Try this delicious recipe for Healthy Turkey Chili. Or, take things to the next level with Spiced Cacao Turkey Chili. 6. Turkey Sandwich Forget the thin-sliced, processed turkey from the deli at your local grocery store. Carve up slices of real turkey from your leftover bird. Traditional turkey sandwiches, which include stuffing and cranberry sauce, can really crank up the calories. For a healthy alternative, add avocado, sprouts, onion, tomato, leaf lettuce, and a slice of low-fat cheese to your turkey. Bread can be one of the least healthy parts of a sandwich,¹ so use whole wheat sandwich thins or large leaf romaine lettuce to reduce calories. Lightly spreading Vegenaise on your whole wheat thins or lettuce can help bring your whole turkey sandwich together. Sides Don’t let those leftover sides go to waste—turn them into nutrient-packed dishes that support brain health, balanced energy, and delicious eating all week long. 7. Veggie Frittata Give roasted veggies a second life by folding them into a simple, savory frittata. Chop leftover Brussels sprouts, carrots, or green beans and bake them with whisked eggs, a splash of plant-based milk, and a pinch of turmeric. Why it’s healthy: Eggs provide choline for memory and focus, while turmeric brings anti-inflammatory benefits thanks to curcumin. This makes for a vibrant, brain-nourishing breakfast you can enjoy hot or cold. 8. Cranberry Vinaigrette Most of us end up with a half-used container of cranberry sauce—don’t toss it! Instead, blend a spoonful with olive oil, a splash of vinegar, and a handful of walnuts. Why it’s healthy: Cranberries add antioxidants, olive oil supports heart and brain health, and walnuts supply plant-based omega-3s. Drizzle this tangy, jewel-colored dressing over greens or roasted vegetables. 9. Mashed Sweet Potato Pancakes Turn leftover mashed sweet potatoes into fluffy, nutrient-rich pancakes. Mix them with almond flour or a beaten egg to help bind the batter, then cook until golden. Why it’s healthy: Sweet potatoes are packed with fiber and carotenoids that support cognitive health,² and almond flour adds healthy fats and protein. The result is a naturally sweet, wholesome breakfast or snack. Pro tip: Leftovers are often nutrient-dense—they’ve already been prepped, cooked, and softened—making them perfect for quick, brain-friendly meals. Embrace the remix! Thanksgiving Leftover Recipes FAQ How long are Thanksgiving leftovers good for? Most cooked Thanksgiving dishes—like turkey, stuffing, mashed potatoes, and roasted vegetables—stay safe in the refrigerator for 3–4 days when stored promptly in airtight containers. If you want to extend their life, freeze leftovers within that window; many dishes will keep well in the freezer for 2–3 months. Tip: When in doubt, check for odd smells or unusual textures, and remember that food safety comes before food waste. What is the healthiest way to reheat turkey? Turkey can dry out quickly, so gentle reheating is key. One of the healthiest methods is to warm it in the oven at a low temperature (around 300°F) with a splash of broth or water to keep it moist. Cover the dish with foil to help retain steam. If you’re short on time, reheating in a skillet with a little broth works well too. Why it matters: Slow, moist reheating helps preserve the turkey’s lean protein quality and minimizes the need for added fats like butter or oil. Can you safely reheat leftovers more than once? It’s best to reheat only what you plan to eat. Repeated heating and cooling can increase the risk of bacterial growth. To stay safe, portion leftovers into smaller containers so you can warm up just what you need. Should I let leftovers cool before refrigerating? Yes—but not for too long. Let hot dishes cool slightly so they don’t raise the fridge temperature, then refrigerate within two hours of cooking. Divide large portions into shallow containers so they cool safely and quickly. You’ll find more holiday, and every day, recipes in The Brain Warrior’s Way Cookbook. The BrainMD team wishes you and yours a safe, healthy and Happy Thanksgiving! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Schadow, A. M., Revheim, I., Spielau, U., Dierkes, J., Schwingshackl, L., Frank, J., Hodgson, J. M., Moreira-Rosário, A., Seal, C. J., Buyken, A. E., & Rosendahl-Riise, H. (2023). The effect of regular consumption of reformulated breads on glycemic control: A systematic review and meta-analysis of randomized clinical trials. Advances in Nutrition, 14(1), 30–43. https://doi.org/10.1016/j.advnut.2022.10.008 2. Laveriano-Santos, E. P., López-Yerena, A., Jaime-Rodríguez, C., González-Coria, J., Lamuela-Raventós, R. M., Vallverdú-Queralt, A., Romanyà, J., & Pérez, M. (2022). Sweet potato is not simply an abundant food crop: A comprehensive review of its phytochemical constituents, biological activities, and the effects of processing. Antioxidants, 11(9), Article 1648. https://doi.org/10.3390/antiox11091648
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Healthy Alternatives to the Thanksgiving Menu (Recipes Included!)
One of the main reasons we celebrate Thanksgiving is to express gratitude for the good things in our lives. Unfortunately, for millions of Americans, the focus on appreciation takes a back seat to gorging on high-calorie, sugar-laden foods. For many people, the Thanksgiving feast marks the beginning of a diet let up that can continue throughout the entire holiday season. Dangers of Holiday Bingeing A study by the Calorie Control Council concluded that the average American consumes as much as 4,500 calories and 229 grams of fat on Thanksgiving Day.¹ As reported by USA Today, that’s equivalent to 7 Burger King Whoppers or 15 Dairy Queen hot fudge sundaes. Why does it matter? All these calories at once can overwhelm the digestive system and flood the body with unhealthy levels of carbs and fats. Plus, according to the National Institutes of Health,² the vast majority of people will never lose the weight they gain during the winter holidays. The bad news: for people who are already overweight, their average weight gain per Thanksgiving meal can be 5 pounds or more, and many of these folks won’t lose their extra holiday weight either. The worse news: these pounds can add up year after year, making holiday weight gain an important risk factor for many serious health concerns. So, when it comes to holiday eating, is there any good news? Yes! With a little planning, you can avoid eating too much, and too many of the wrong foods, by adopting a healthy Thanksgiving menu. Let’s take a look at the typical Thanksgiving Day meal and see how we can make it healthier without losing the delicious flavors… Here's How to "Healthify" Your Thanksgiving Menu Main Dish Traditionally, the main dish at a Thanksgiving Day feast is the turkey. This has changed over the years to include a broad array of meats including ham, duck, goose, and prime rib. Depending on where you live in the country, you might enjoy local game or seafood on Thanksgiving, such as quail, venison or Dungeness crab. When it comes to turkey, there are many healthy and unhealthy ways to prepare the bird. It goes without saying that you shouldn’t deep-fat fry your turkey. For a healthy, exceptionally moist turkey, check out this recipe for Tana’s Marinated Turkey. Core Essentials Although there are a host of side dishes that can show up at a Thanksgiving Day feast, the two you’ll commonly find accompanying the main dish are stuffing and mashed potatoes/gravy. Stuffing If there’s one Thanksgiving dish that’s been customized more than any other, it’s stuffing. Seemingly, there are a million ways to make stuffing – with bread/croutons, sausage, nuts, fruits, potatoes, chorizo, bacon, crab, and the list goes on and on. Here are just two ideas for how to prepare healthy stuffing: 1. To a quinoa/squash base, add chopped kale and diced apples (if preferred) and a pinch or two of rosemary. 2. To the same base, add mushrooms and chestnuts. Mashed Potatoes Unlike stuffing, preparing mashed potatoes is pretty straightforward. By now, many healthy alternatives to mashed potatoes have circulated cyberspace. Here are just a few you might consider for your Thanksgiving meal. Instead of starchy potatoes, use mashed cauliflower instead. If you’re looking to diversify the color palette of your menu, mash up sweet potatoes. Or, instead of mashing sweet potatoes, try roasting them. Sumptuous Sides Here’s where you can really build a healthy Thanksgiving menu. Depending on traditions, regional influences or cultural preferences, the banquet table can be filled with a wide array of side options. Here are just a few: Green Bean Casserole A staple at many holiday gatherings, green bean casserole typically consists of canned green beans, cream of mushroom soup and French-fried onions. Occasionally, the recipe will be slightly altered to include sliced jalapeno peppers or cheddar cheese on top. Here are a couple of healthy options for this popular casserole: skip the fattening soup and greasy onions and cook some fresh green beans with roasted garlic or onions. Or, try lemon and garlic roasted asparagus instead. Brussels Sprouts Though not the most universally appreciated Thanksgiving menu item, Brussels sprouts, along with other cruciferous vegetables, are extremely beneficial for you. Here’s a recipe that will turn your Brussels sprouts into Brussels shouts! Cranberry Sauce Due to their tart taste, cranberries are seldom eaten raw. This has invited many unhealthy presentations of the tiny red berries, which have become a delicacy during the holidays. Aside from being processed, canned cranberry sauce or jelly is typically loaded with sugar. A better option is to steam fresh cranberries and mash them. Or, for a low glycemic variation on traditional cranberry sauce, use monk fruit. Roasted Vegetables Most vegetables are rich in nutrients, high in fiber, and low in calories. Eating plenty of vegetables before the main dish or other sides is a great way to make sure you don’t overindulge during a holiday meal. For a colorful and flavorful side dish, try roasted rainbow carrots with fresh oregano. Delectable Desserts The dessert tray (or table) can be one of the greatest pitfalls to your health on Thanksgiving Day. It’s vital that you make a plan before you attend a party or family gathering where you know unhealthy foods will be served. If you’re hosting a holiday get-together, make healthy desserts for your guests. Baked apples with cinnamon and nutmeg can make a delicious treat. Although pies are traditionally high calorie and loaded with sugar, it’s possible to make them healthier by using a nut crust with monk fruit filling and coconut whipped cream. Another healthy snack or dessert is cinnamon flavored chia pudding cups. Even though these treats have some brain-healthy nutrients, they should be enjoyed as a snack. In other words, don’t make a meal out of them. Eat Healthy, Be Happy! Since it’s much easier to avoid holiday weight gain than it is to lose the pounds afterwards, keep a close eye on your caloric intake and try the above healthy Thanksgiving menu tips. The BrainMD team wishes you and yours a safe, healthy and happy Thanksgiving! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Calorie Control Council. (n.d.). Thanksgiving: The Battle of the Bulge. Retrieved November 17, 2025, from https://caloriecontrol.org/thanksgiving-the-battle-of-the-bulge/ 2. Yanovski, J. A., Yanovski, S. Z., Sovik, K. N., Nguyen, T. T., O’Neil, P. M., & Sebring, N. G. (2000). A prospective study of holiday weight gain. New England Journal of Medicine, 342(12), 861–867. https://doi.org/10.1056/NEJM200003233421206
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Some of the Best Teas to Keep You Warm This Winter
It’s the time of year when colder weather drives people indoors, where a crackling fire and warm beverage can help thaw the winter chill. But beware! Some hot beverages are healthy, and others aren’t. Beverages to Avoid A go-to beverage on a cold day, especially if you’ve been outside in the crisp air for an extended period, is hot chocolate. Although this beverage is irresistible to many, especially chocoholics, many commercial brands of hot chocolate are loaded with sugar, unhealthy fats, artificial chemicals with names too long to pronounce, and excessive calories (and let’s not even get started on marshmallows). All these unhealthy elements can negatively affect your health and weight. Another common beverage trap during the winter season is coffee. In addition to its high caffeine content, coffee becomes less healthy the more you put in it. Though tempting to purchase on a chilly day, seasonal beverages offered at popular coffee shops typically consist of a small amount of coffee with a large amount of sugar, dairy, syrup, artificial sweeteners/flavors (which also contain those long names you can’t pronounce), and other unhealthy fillers. Beverages to Embrace A hot beverage that’s been enjoyed for thousands of years is still one the healthiest…tea. Many teas are high in antioxidants and have calming effects (like chamomile). Most teas are low calorie, low in caffeine and sugar-free. Many teas are created by adding natural citrus flavors (orange, lemon, etc.), oils (peppermint), or flowers (hibiscus) to dried leaves of medicinal herbals. Drinking a cup of warm tea can help relieve stress and lift the spirits. Its many health benefits make tea an ideal alternative to coffee. If you rely too heavily on coffee to get you through the day, gradually wean off coffee and introduce tea into your diet. If you’re looking for an alternative to coffee and hot chocolate this winter season, here are 8 healthy and delicious teas you should try… 8 Healthy Teas to Drink this Winter Green Tea A staple in many Asian cultures, green tea is made (without fermentation) from leaves of the Camellia sinensis plant. It contains high concentrations of polyphenols (substances that have antioxidant properties), which support healthy blood pressure levels and promote blood flow to the brain. In addition to green tea’s powerful circulatory benefits, it also helps reduce stress, improve intestinal bacterial balance, and increase carbohydrate and fat burning. Green tea also naturally contains l-theanine, which can enhance mental focus yet has a calming effect without making you sleepy. It only has half the amount of caffeine compared to coffee. Black Tea Black tea is made by fermenting green tea leaves. Though its polyphenol profile is different than green tea’s, black tea is still a very healthy beverage. Black tea serves as the base for many other types of tea, including chai, Earl Grey (which includes oil of bergamot) and some brands of instant tea. Black tea also has powerful circulatory benefits, including supporting healthy blood pressure levels. Drinking black tea with a meal also can slow sugar absorption and lessen its impact on the body. Oolong Tea Oolong tea is produced by partial fermentation of specially cultivated varieties of green tea leaves. After drying the plant under intense sunlight, oolong tea is then rolled into long curls. There are a variety of oolong teas with varying flavors; from sweet and fruity to woody and complex. Oolong tea has many health benefits; it helps maintain memory with aging and promotes a positive mood. As a bonus, oolong tea can help you burn more calories than green tea. White Tea This tea involves no fermentation and is made from young green tea leaves that are just about to open (they have a white fuzzy covering, hence the name). White tea is minimally processed, has more polyphenols than green or black tea, and has less caffeine. Despite its name, white tea is a pale yellow when brewed. Pu-erh Tea Pu-erh (or Pu’er) is a dark tea that comes from the Yunnan province of China and is produced by bacterial fermentation. Pu-erh tea is often described as robust and earthy. Due to its fermentation process, Pu-erh tea is rich in antioxidants. This tea may help with fat-burning and is associated with a more positive mood. As you shop for it, make sure the brand is low in fluorine, which can be toxic. Red Tea Red tea (rooibos) comes from a fermented South African herb (redbush, Aspalathus linearis) and has an orange-red color when brewed. Red tea is loaded with unique flavonoids that help slow the absorption of sugar and fats and may be more effective than other teas at improving blood antioxidant protection. Rooibos is free from caffeine. Jasmine Tea Jasmine tea has a green tea base (less frequently, black or white tea) and is scented with fragrant jasmine blossoms. It has been popular in China for hundreds of years and was one of the first flavored teas to reach the West. Jasmine tea is rich in antioxidants and helps support brain function. Its sweet aroma can help to enhance mood. Ginger Tea As its name indicates, ginger tea is made from the ginger root which is similar to the turmeric root. It carries the signature aroma and spiciness associated with foods containing ginger, and its main active substances are gingerols and shogaols. In the Ayurveda tradition, ginger is widely revered as a food, spice, and medicine. It helps improve the circulation, is protective for the brain, and is especially sought out for its digestive benefits and its capacity to counter nausea, including from motion sickness. Though these are just a sampling of popular teas, there are hundreds of other variations and herbal blends derived from these teas. Practically any medicinal herbal can be made into a tea. With such a selection to choose from, you’re sure to find at least one healthy tea you’ll enjoy. Since most teas are inexpensive, drinking tea is a cost-effective way to improve your health…as well as help keep you warm this winter. 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. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Curb Cravings Naturally & Make Better Food Choices
Let’s talk about that one thing we all love to do, that isn’t always good for us: eating. We know what we’re supposed to do, eat when you are hungry and stop when you are full. So, why are these rules so hard to follow when we often feel strong cravings for more unhealthy foods? A lot of the time cravings strikeout of boredom or adrenal imbalances that are caused by stress and anxiety, leading to emotional eating and weight gain. When we are (literally) feeding into this, it can throw off blood sugar, mood, and you can kiss any sort of craving control goodbye. 4 Ways to Curb Cravings Naturally 1. Outsmart Your Triggers Are you stressed? Lonely? Bored? It's important to be able to acknowledge what emotions are driving you to make bad food choices. Sometimes it's not even an emotional trigger, but a sight or smell that makes you crave certain foods, take the movie theaters for example... many people can't resist the buttery popcorn. A good strategy is to be prepared with a healthy alternative before you encounter a triggering event. Healthier swaps of your favorite foods is a great way to outsmart your triggers. 2. Get Rid Of Artificial Sweeteners Did you know that many artificial sweeteners are actually up to 600 times sweeter than real sugar? Artificial sweeteners are not a healthy alternative since they overstimulate your tastebuds and brain to think that you want and need more sweetness. These artificial sweeteners actually activate your hunger centers in your brain to make you want to keep eating and usually reach for the unhealthy food options. 3. Don't Skip Breakfast We've all heard that breakfast is the most important meal of the day, and while it is important to refuel our bodies after sleep, it's more important to eat the right foods to start our day. Instead of reaching for your sugary cereal and milk, try a breakfast full of protein and essential fatty acids like eggs and avocado for example. When you start your day by eating whole and nutrient-dense foods then you will feel fuller longer and have fewer cravings for sugar or simple carbohydrates. 4. Get Help with Natural Supplements If you are trying to regain control of your waistline and overcome your unhealthy habits, try BrainMD’s Craving Control. Formulated and developed by Daniel Amen, MD, and Parris Kidd, Ph.D. to deliver the right nutrients to your hunger centers in your brain and help you to curb cravings in a natural way. Reducing Cravings Starts in Your Brain Craving Control works by helping to balance your brain chemistry. For example, when you have a stressful day it causes your cortisol levels sky-rocket, and you’ll be tempted to eat comfort food, but what if you didn’t have to worry about reaching for that guilty pleasure? We might be able to help. That is because Craving Control contains six active ingredients that work synergistically to help calm the craving centers in the brain, support healthy blood sugar and insulin levels and promote a positive mood with clinically studied, all-natural ingredients. When taken as directed, with a healthy diet, and proper behavioral strategies, it can help you re-focus on what is important when it comes to your diet, promoting a positive mood and healthy emotional balance. Here is why customer Lura, loves taking her Craving Control: “So great to have the support with the CRAVINGS, not the appetite. Also, it helps me with other impulsive-type cravings as well. I love the fact that I don't *feel* like I have taken something. No nausea or restlessness. It's one of those things that you forget you have taken, and then at the end of the day realize how much of a difference it actually made.” If you ever struggle with hard-to-control cravings that take over your willpower and ruin your health goals, you know that when you’re being overcome by temptation and stress, you just wish you could find something to help. It may sound too good to be true, a supplement that helps you resist cravings, but it might be worth trying if it means you find the help you need! It’s worked for others, why not for you?
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8 Healthy Halloween Treats Your Kids Will Love (Non-Candy)
It’s the time of year (roughly from Halloween to New Year’s) when people are tempted to overindulge at mealtime and graze on holiday goodies for dessert. Those without a solid plan for how to deal with their cravings may allow their healthy lifestyle to fly right out the window during this season. DON’T allow that to happen! A diet heavy in sugar can interfere with the hormones that regulate hunger and fullness, which can lead to weight gain. Eating sugary foods causes a spike in blood sugar, strains the insulin hormone system, and harms the pancreas, liver and cardiovascular systems. Simply put, the more sugar you eat, the less healthy you’ll be. Since nobody wants to feel deprived, especially during fun-filled holidays like Halloween, it’s important to find healthy alternatives to sweet treats your kids will love. To prevent your kids from slipping into a candy coma, try these 8 healthy food options this Halloween! 8 Healthy Alternatives to Candy 1. Save the Seeds A popular Halloween tradition is pumpkin carving. While creating jack-o’-lanterns can be an enjoyable activity to do with friends and family, it also can be pretty messy. Before you throw away the slimy insides of the pumpkin, be sure to save the seeds. After cleaning and drying the seeds, you can eat them raw or lightly toast them in the oven. A handful of these tasty seeds contain more protein per ounce than almonds, as well as more iron and magnesium than most nuts. 2. Curb Your Sweet Tooth If you or your child struggles with a sweet tooth on Halloween, when it’s so tempting to grab one of those bite-size candy bars, choose snacks with a low glycemic index that won’t cause your blood sugar to spike, such as: Healthy smoothie Cherry tomatoes Baby carrots Plums, blueberries, strawberries A square or two of dark chocolate (at least 65% cacao), preferably with almonds 3. Dip Your Apples Instead of bobbing for apples (gross!), try dipping them. As a healthy alternative to eating chips and dip, slice up an apple and dip the wedges into almond butter for an appetizing anytime snack. For variety, use any organic, sugar-free nut butter as a great-tasting, protein-packed dip. 4. Go Nuts Almonds and cashews are excellent sources of protein, healthy fats, and fiber that can help balance blood sugar levels. They’re also packed with magnesium, a mineral that’s necessary for our body to convert food into energy. Walnuts are inexpensive and are full of vitamins, minerals, and dietary fiber. Protein-rich foods like seeds and nuts take longer to digest, which helps satiate hunger until your next meal and reduce the temptation to reach for an unhealthy snack. 5. Dress Up Your Fruit For many people, dressing up as their favorite character or a spooky monster is one of the most thrilling aspects of Halloween. But did you know you can dress up your fruit too? Transform ordinary oranges and clementines into mini-pumpkins by drawing jack-o’-lantern faces on the outer skin with a marker. Your kids might find fruit more a-peeling when you present it as a scary Halloween treat. [caption id="attachment_8276" align="alignright" width="349"] Healthy Pumpkin Spice Cake Pop Recipe[/caption] 6. Healthy Cake Pops Do your kids like cake pops? Although cake pops are a quick way to appease your child’s cravings for something sweet, you might be alarmed at how many calories are packed into these tiny treats. Rather than allowing their diet to be ruined over something so small, seek out an alternative your kids will love…and won’t even know is healthy. Here’s the recipe and instruction video for how to make Pumpkin Spice Cake Pops. 7. Festive Veggie Tray Here’s a great way to make sure everyone in the family eats their veggies. Fill a plate with baby carrots in the rough shape of a pumpkin. Use sliced celery stalks as the stem (top) of the pumpkin and place cucumber slices on top of the carrots to represent eyes, nose and a mouth. For a more elaborate veggie tray, use a long platter and create a skeleton with celery stalks for leg and arm bones, shingled cucumber slices for the backbone, bell pepper slices for the ribs, etc. Give your kids free rein in arranging the skeleton…this will likely encourage them to eat their own creation when it’s finished. 8. Nutritional Support Since so many of the foods being offered today are deficient in vitamins and essential minerals, one of the best ways to stay healthy during Halloween is to take dietary supplements. BrainMD offers a range of high-quality, brain-directed supplements that can help you feel energized, content, and able to manage stress or mental strain.* We also have specially formulated supplements that can help calm the craving centers in the brain, support healthy blood sugar levels, and promote a positive mood with clinically studied, all-natural ingredients.* The BrainMD team wishes you and yours a safe, healthy and happy Halloween! 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 Tips to Reduce the Stress of Holiday Travel
As the song says, “There’s no place like home for the holidays.” Although visiting family and friends can be a joyful, memorable experience, the process of traveling can often be a hassle. Since you’ve worked hard all year to take a vacation, don’t let it be ruined from the start by common traveling complications. Top 5 Tips to Reduce the Stress of Holiday Travel Be Flexible Resist the urge to plan every minute of your vacation—maintain realistic expectations about your trip. Your flight could be delayed. It might rain or snow when you planned on doing something outside. Mishaps and meltdowns happen, but they don’t have to ruin your trip. Sometimes the best memories are the ones we didn’t plan. Try to remember that the point of a vacation is to relax and have fun. Remaining flexible will allow you to quickly respond to surprises and enjoy whatever curveball gets thrown your way. Vacation Preparation There’s nothing more stressful than realizing the day before you go on vacation that you still haven’t gotten an oil change, gone to the bank or purchased extra socks. There are many trip checklists available online depending on your type of trip—download one at least one week in advance and check off the items to reduce the stress of preparing for your vacation. Leave on Time Set multiple alarms to ensure that you get up on time. Keep your family or friends on track by telling them that you’re leaving 30 minutes before your actual departure time. Accounting for the inevitable last-minute scramble to get out the door can minimize stress, anxiety, and arguments. Plus, you’ll stay cool and calm when that last-minute delay pops up, actually putting you right on time. Adjust Your Schedule A long-established travel strategy is that if you are traveling east, move your bedtime earlier by 30 minutes per day for a few days prior to your trip and do the opposite if you are traveling west. New research has demonstrated that changing your meals to match the time zone of your destination prior to your trip can help synchronize your internal body clock to help beat jet lag. Get Quality Sleep Rushing to get everything done before your vacation can leave you worn out. Avoid sleep stealers and get plenty of rest the night before your vacation so that you don’t travel tired. Navigating unfamiliar roads or airports will be much more difficult and stressful when you’re sleep-deprived. You may find it helpful to use a supplement containing melatonin when your body is adjusting to an unfamiliar sleep environment or different time zone. BrainMD’s Restful Sleep combines melatonin with four other ingredients to help you fall asleep and stay asleep. If all these tips still aren’t enough to help you fight the stress of holiday travel, there are effective supplements that help you feel calm and support your body’s natural response to stress. Everyday Stress Relief promotes calmness without drowsiness and helps you maintain a positive mood with mental focus, so you don’t let stress ruin your holiday vacation. 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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10 Ways to Make Your Meal Prep Brain Healthy
These days, with hectic schedules jam-packed with school projects, work presentations, meetings, errands, sporting events, concerts, and other social functions, who has time to think about meals? Fortunately, there’s a super helpful way to relieve the stress that can come from buying and making food every day. Learning the essentials of meal prepping is a great way to save time and money…and eat healthily. To streamline your mealtime, here are 10 simple ways to plan out and create a series of savory and healthy meals... 10 Easy and Healthy Meal Prep Tip 1. Make a Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Before heading out to the store to purchase a week’s worth of groceries, take stock of what you already have on hand. Make an inventory of what’s in your refrigerator, freezer, pantry and spice rack. In the long run, you’ll save time and money if you have a solid plan in place for everything you need to buy for your weekly meal prep. It might surprise you just how much easier it is to make healthy meals when you plan ahead. 2. The Power of Protein Be sure to include protein with every meal. Protein helps maintain healthy blood sugar levels, decrease cravings, and power your metabolism more than high-carb, sugar-filled foods. Nuts, seeds, legumes, grains, and vegetables all contain some of the 20 essential amino acids you need. Fish, poultry, and most meats contain all of them. Shop for animal protein that is free-range, grass-fed, and free of hormones and antibiotics. For fish, seek out sustainably harvested and mercury-free sources. Though more expensive than industrial, farm-raised animal protein, quality fish and other meats are a good investment in your health. 3. Smart Shopping Pick one day a week to go food shopping. Fill your cart with vegetables and other nutrient-rich foods to help fuel your body and keep your brain active and healthy. Avoid processed, boxed foods as much as possible. Never shop without a grocery list as this can create the need to make multiple trips to the store if you forget important items. Try to purchase everything you need for meal prep in just one shopping trip each week. 4. Eat from the Rainbow In addition to leafy green vegetables like spinach, kale, and collard greens, 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, free radical-blocking carotenoids, and flavonoids that are excellent antioxidants. Plant foods (phytonutrients) also can help balance healthy inflammatory response and lessen your chances of brain, heart, blood pressure, blood sugar, joint, or gastrointestinal problems. 5. Prepare Together If possible, try tackling your “to do” list with others. Spending time with friends and family while you share tasks, like shopping, cooking, and cleaning can be an enjoyable time of bonding. Plus, the more helping hands you have, the quicker the meal prep process should go. You don’t have to do it all by yourself, so don’t be afraid to enlist some help. 6. “Smart” Carbohydrates So-called “smart” carbohydrates are essential to life because they’re loaded with nutrients, help keep your blood sugar in healthy balance, and decrease cravings. Most vegetables, legumes, and low glycemic fruits (apples, pears, and berries) are smart carbs. When shopping for fruits, only purchase those that have the lowest sugar content and the lowest glycemic (unlikely to raise blood sugar) indexes. 7. Schedule a Time Set aside one day each week to prepare meals that are balanced and healthy. Having a set time hardwired into everyone’s schedule will help make meal prep a priority while giving your handy helpers something to look forward to. If something comes up and you need to change your meal prep day, that’s okay. Try to reestablish a consistent day as soon as your schedule allows. 8. Healthy Fats The body needs fats to build cell structure. The most healthy fats tend to come from foods that contain omega-3 fatty acids, which are found in chia seeds, ground flaxseeds, walnuts, avocados, and sweet potatoes. Though the body can convert some of these into small amounts of EPA and DHA, cold-water fish (salmon, tuna, mackerel, sardines, anchovies, and cod) are good sources of actual, preformed EPA and DHA. Avoid farmed salmon and try to get cold-water fish from Alaska or close to the Antarctic, where the ocean waters are the least contaminated. 9. Antioxidant-Rich Berries The brain is vulnerable to attack by free radicals – highly reactive molecules that burn away antioxidants. Berries are one of the most concentrated sources of antioxidants in the plant kingdom. The antioxidants in blueberries help protect the brain against oxidative stress (including from toxic pollutants), support learning capability and motor skills and have shown promise for memory in clinical trials. Other berries, including strawberries, blackberries, and raspberries, as well as goji, mangosteen, and noni, provide differing classes of antioxidants. The greater the variety of berries you eat, the broader the antioxidant protection you’ll have. 10. Quality Storage Containers After you’ve prepared several delicious and nutritious meals, make sure you have adequate means to preserve the food. Storage containers are one of the most important parts of meal prep. If you don’t already own quality storage containers, now is the time to invest in some. Select containers that are specifically designed to hold healthy portions and make sure they’re dishwasher and microwave safe. Whether glass or plastic, purchase durable containers that will last for several years. If you intend to freeze foods, make sure the containers have tight seals to prevent freezer burn. Following these 10 meal prep tips can help relieve the stress and tedium of making piecemeal meals and free up more time for you to do the things you love. You can find many delicious, brain-healthy recipes in The Brain Warrior’s Way Cookbook. 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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