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Guilt-Free Dark Chocolate Fondue Recipe with Brain Boosting Ingredients!
By now, you’ve probably heard that consuming small amounts of dark chocolate can offer health benefits. Multiple studies have shown that chocolate, in its natural form, may increase blood flow to the brain, reduce blood pressure, improve cardiovascular function, and in some instances, even quell stress responses. Unfortunately, most of the chocolate lining the shelves of your local supermarket won’t give you the same kind of health benefits. In fact, most commercial chocolate bars are heavily processed, loaded with artificial chemicals, and filled with unhealthy ingredients like refined sugar, dairy, milk solids, butterfat, and synthetic flavors. So, while unprocessed chocolate, or raw cacao/cocoa, is inherently nutritious, most commercialized varieties are not. Dark Chocolate vs. Milk Chocolate Since many of the health benefits associated with chocolate come from flavanols, the main type of flavonoid found in cocoa, the more chocolate is processed (through things like fermentation, alkalizing, roasting, etc.), the more it loses the qualities that make it healthy in the first place. Considering that dark chocolate is typically less processed and contains a minimum of 35 percent cocoa, it keeps more of its health benefits than milk chocolate, which normally contains less than 10 percent cocoa. The Healthiest Type of Chocolate When it comes to which type of chocolate is the healthiest, dark chocolate reigns supreme. Dark chocolate varieties contain higher amounts of cocoa – usually 60 to 80 percent. Benefits of Dark Chocolate: Loaded with flavonoids and other polyphenols May help improve blood flow to the heart and brain Supports vascular function High in fiber Substantial source of vitamins B1, B2, B3, B6, E, and K Filled with a variety of antioxidants Rich in essential minerals including magnesium, iron, zinc, potassium, and phosphorus Beneficial for circulation in the body A good source of N-acylethanolamines, which can stimulate the brain’s built-in cannabinoid receptors to help neutralize negative thoughts and feelings How to Shop for Healthy Dark Chocolate Looking for a healthy dark chocolate bar? Doctors and nutritionists recommend choosing varieties that contain more than 60 percent cocoa, have a low natural sugar content and short ingredient list with no dairy, refined sugars, unhealthy fats or synthetic flavors. At BrainMD, we recommend Dr. Amen’s Brain In Love Chocolate Bars. Packed with heart-healthy, brain-boosting ingredients and 9 grams of fiber, this ethically sourced, sugar-free treat is great for the entire family. With Valentine’s Day right around the corner, try Brain in Love Chocolate Fondue. It’s the guilt-free way to satisfy your chocolate cravings and sweeten your Valentine’s Day celebrations. Fondue Without the Fuss Typical chocolate fondue recipes are packed with sugary chocolate, whole milk, and unsalted butter. Here’s a simple recipe that’s completely vegan, keto-friendly, refined sugar-free, and requires just three ingredients – unsweetened almond milk, pure vanilla extract, and heart-healthy dark chocolate. Dark Chocolate Fondue Recipe Serves 3-5 people Ingredients: 4 bars of Brain in Love dark chocolate, chopped 1/3 cup unsweetened almond milk 1/4 tsp vanilla extract (optional) Recipe Instructions: Using a cutting board and sharp knife, carefully chop 4 bars of Brain in Love dark chocolate into small pieces. Combine the chopped chocolate pieces, unsweetened almond milk, and vanilla extract in a heavy-bottomed saucepan. Set the pan over low heat and gently stir until melted. Mix regularly to prevent burning. When the chocolate is completely melted and glossy, taste test for texture. If you’d like your fondue thinner, add a few tablespoons of non-dairy milk until you’ve reached your desired consistency. Once desired consistency is reached, transfer into a dry serving bowl or fondue fountain. Serve chocolate fondue warm with your favorite dippers. We suggest fresh fruit (berries, pineapple, banana slices, apple slices, etc.), or raw unsalted nuts for an added crunch. Recipe Notes: Chocolate and water don’t mix! If your melting dish or serving bowl has water on it, it can cause your chocolate to seize and turn grainy. Make sure everything is clean and dry before starting. Enjoy! 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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7 Scary Good Ways to Use the Whole Pumpkin + Recipes!
Did you know there are many ways to enjoy a Halloween pumpkin before and after carving it into a festive jack-o’-lantern? Better yet, if you adopt some of the ideas below, you won’t need to throw your pumpkin away, which provides the added bonus of helping the environment (more than 1 billion pounds of pumpkin ends up in landfills every year, where it turns into the greenhouse gas methane). So, plan ahead and savor the season by incorporating one or more of these creative and sustainable ideas into your Halloween jack-o’-lantern tradition. 7 Scary Good Ways to Use the Whole Pumpkin This Halloween! 1. Roast the Seeds for Eating Though jack-o’-lantern pumpkins aren’t the best for eating, as they have thinner flesh and are stringier than sugar pumpkins, they do have lots of seeds! Pumpkin seeds are delicious, especially when roasted. They’re a treasure trove of nutrition as well – loaded with vitamins, minerals, antioxidants, fiber, healthy fats, and protein. They support health in many ways including promoting healthy blood flow, blood pressure, immune function, and blood sugar, to name a few. Cut a hole in the top of your pumpkin, scoop out the seeds and place them in a large bowl. Fill the bowl with water and use your hands to separate the seeds from the stringy flesh. Place the seeds in a colander and spray or rinse them in water, using your hands as needed to remove any additional stringy flesh, until they’re thoroughly cleaned. Set them aside to dry. They can be enjoyed raw, but they’re especially good roasted. See our Roasted Pumpkin Seed recipe (below)! 2. Save the Seeds for Planting If you don’t want to eat the seeds, plant them! Follow the steps above until the seeds are dry, then store them in a brown paper bag for a month. After a month, discard any seeds that show signs of rot or mold. Label your good seeds and store them in a dark, cool place until spring rolls around and you can plant them. 3. Make Pumpkin Stock Jack-o’-lantern pumpkins may not be great for eating, but the fibrous strands can make a wonderful pumpkin stock. Homemade pumpkin stock can be used for hearty soups and chowders. After you scoop out your pumpkin, separate the seeds from the strings. Place the strings in a big stock pot with veggies like onion, carrots, celery, and garlic, etc. Add a bay leaf or two, cover with water, and simmer for about an hour, stirring occasionally. Simply strain out the veggies, and voila, you have a lovely stock you can use right away or freeze for future use. 4. Done with It? Compost It! With its abundance of nutrients, pumpkin can make a fantastic addition to your compost. If you have a compost heap, just toss the pumpkin on top. However, if you have a compost bin, you may need to cut it into pieces. Don’t compost? Don’t worry. Chances are pretty good there’s a community compost near you. Check your city website or a neighborhood app to find out. 5. Leave It for Local Wildlife Do you live in an area with an active wildlife population? Cut your pumpkin into pieces and leave them out for local wildlife, away from the road. Be sure to remove any candles or wax. Deer, raccoons, squirrels, foxes, rabbits, coyotes, gophers, badgers, and birds are common wildlife that may eat pumpkin. Wildlife can struggle to find food in the fall so some bits of pumpkin might be a welcome treat! 6. Make a Feeder or a Planter This is a really fun thing to do with young kids. Plan ahead to make a bird feeder out of your jack-o’-lantern. After you’ve carved your pumpkin, dip it in a large bucket of vinegar solution: one part vinegar to four parts water. That will help it to last longer. After Halloween, remove any candles or wax, and fill the bottom with a layer of bird feed. If you want to hang the pumpkin, carve out a section of the back so you can see the birds eating. Another idea is to turn your jack-o’-lantern into a festive flower planter, or hollow out a jack-o’-lantern that wasn’t carved and transform it into a fall flowerpot. You can also place the whole plant (sans the pot) inside the pumpkin, then bury the pumpkin in the ground. The pumpkin will break down in the ground, fertilizing the plant as it decomposes. 7. Make Pie from Sugar Pumpkins Include some smaller sugar pumpkins with your Halloween displays, but don’t carve them. After Halloween, use them to make fresh pumpkin pie! See the recipe below to make the puree and pie. Carve Out A New Tradition These are just a few healthy recipe ideas. If you have some of your own, please share them below. Enjoy! [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Fresh Sugar Pumpkin Pie (Don’t use a jack-o’-lantern pumpkin for this recipe, only sugar pumpkins) Fresh Sugar Pumpkin Puree Preheat oven to 325°F. Halve the sugar pumpkins crosswise and place them, cut sides down, on a foil-lined baking sheet. Cover the entire sheet with foil, tenting it over the pumpkins and crimping the edges. Bake until the flesh is very tender, usually about 1 ½ hours. Remove the foil and let the pumpkin halves cool. Remove the seeds, scrape the flesh into a food processor and puree (or strain) until smooth. Ingredients 2 cups pumpkin puree 3 eggs ¼ cup pure maple syrup ¼ cup coconut sugar (or organic cane sugar) ¼ cup unsweetened almond milk (or any milk alternative) 1 teaspoon vanilla extract 1 ½ teaspoons cinnamon 1 tablespoon of pumpkin pie spice ¼ teaspoon salt 1 gluten-free pie crust Instructions Preheat oven to 350°F. In a large bowl, add pumpkin puree, eggs, pure maple syrup, coconut sugar, milk, vanilla, cinnamon, pumpkin spice, and salt. Mix until well combined and completely smooth. Pour into pie pan. Bake for 50-60 minutes until filling no longer jiggles. Check pie every 20 minutes to make sure crust isn’t burning. If it’s getting too golden brown, just cover pie edges with foil or a pie shield. Allow pie to cool an hour before serving. Top with whipped cream or ice cream! Serves [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Roasted Pumpkin Seeds Preheat oven to 350°F. Toss your fresh raw pumpkin seeds in a bowl with olive oil, salt, garlic powder, paprika, and black pepper to taste. Spread and separate the seeds evenly on a lightly greased cookie sheet for even roasting. Place sheet in the oven for about 12 to 15 minutes, making sure to toss the seeds every 5 minutes for even browning. You’ll know they’re ready by their gold brown color and nutty aroma! Enjoy as a snack, on yogurt, or topped on healthy pumpkin muffins. [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here’s How to Cook with MCT Oil (Recipes Included!)
The brain and body derive energy from many sources. One of the most potent sources of energy are the medium-chain triglycerides (MCT) from coconut oil. You’ll find high-quality, ultra-pure MCTs in BrainMD’s new quick energy supplement… Benefits of Organic MCT Oil Brain MCT Energy is an oily dietary supplement that offers medium-chain triglycerides (MCT), which rapidly boost the body’s energy generation, especially in the brain.* These are “good fats” that provide tremendous benefits for mental performance including focus and learning.* MCTs are easily digested in the intestine to make small fatty acids, which are efficiently absorbed. The liver readily converts these fatty acids from MCT into even smaller molecules called ketones, which all our cells can easily use for energy. MCT Oil and Appetite Satiety occurs when a person feels full while eating a meal. A dietary supplement that promotes satiety is useful for those who want to reduce their caloric intake by consuming less food. MCT has shown promise for increasing satiety. Some clinical trials suggest that supplementing with MCT can assist with maintaining a stable weight. By enhancing satiety, which restrains appetite and promotes fat burning, MCT can be helpful for curbing unhealthy eating and stabilizing body weight. MCT Oil Benefits for Brain & Body Besides its benefits for promoting mental performance – including memory, learning, and focus – Brain MCT Energy may help those who tire easily when doing mental work and need more mental energy. It may also benefit individuals who have trouble maintaining a stable blood sugar supply to their brain. Brain MCT Energy supplies biochemical superfuels for an optimal brain and body. How to Cook with MCT Oil Incorporating MCT oil into a meal can be a challenge for some. However, once you get started, there are many ways to cook with MCT oil. From smoothies, soups, and salads to healthy baked goods, MCT oil can lend a smooth taste and energy boost to many types of food. 3 Reasons Why You Should Prepare Foods with MCT Oil: Flavorless and Odorless – MCT oil has a neutral flavor that allows it to blend into many recipes. Doesn’t Need to Be Melted – There’s no need to melt MCT oil since it doesn’t turn solid at room temperature or in the refrigerator. Doesn’t Degrade Quickly – MCT oil doesn’t become as rancid as many other oils and may last for years if stored properly. MCT Oil Meal Prep Tips Healthy Add-on – MCT oil can be added to your morning smoothie, coffee, tea, or yogurt. It also can make the base for a healthy salad dressing. You can also drizzle MCT oil over dips, soups, oatmeal, or roasted vegetables. Swap Out Other Oils – For a change of pace, substitute MCT oil for vegetable, olive, or avocado oil. Preserve Its Potency – MCT oil should be used for low to mid temperature cooking. Its smoke point is 160C/320F. Higher temperatures will damage the fats and reduce the potency of the oil. MCT Oil Recipes Featuring Brain MCT Energy Immunity Green Smoothie 1 small frozen banana 1 cup frozen pineapple 1/2 cup frozen mango or papaya 2-3 cups organic spinach or kale 1 knob fresh ginger, peeled (about 2 inches of ginger or a pinch of powdered ginger) 1 knob turmeric root, peeled (about 2 inches fresh turmeric or a pinch of powdered turmeric) 1/2-1 tablespoon manuka or raw honey Pinch of freshly ground black pepper (optional, but enhances curcumin absorption from turmeric) 1 cup almond, coconut, or non-dairy milk of choice 1 scoop Smart Mushrooms 1 capsule Neuro Zinc (opened and emptied) 1 tablespoon Neuro-C liposomal vitamin C 1 tablespoon Brain MCT Energy organic MCT oil Instructions: Add all ingredients to a high-powered blender. Blend & enjoy! MCT Energy Avocado Salad Dressing 1 small avocado 1/4 cup extra virgin olive oil 1/4 cup roughly chopped fresh parsley 2 tablespoons raw apple cider vinegar 1 clove of fresh garlic (more to taste) 1 1/2 tablespoon of fresh lemon juice 1 tablespoon Brain MCT Energy organic MCT oil Dash Himalayan salt Pinch of freshly ground black pepper Instructions: Combine all ingredients in a high-powered blender or small food processor. Blend on high until mix becomes smooth and creamy. Drizzle onto your favorite salad recipe. Keep leftover dressing stored in an airtight container in the fridge for up to one week. Good, Clean Energy Brain MCT Energy enhances satiety to assist with weight management, improves the brain benefits of aerobic exercise, supports cognitive and memory function, and is vital for whole-body health for people of all ages.* Brain MCT Energy is a clean and fast-acting energy source for peak brain & body performance.* Try these tips for how to cook with MCT oil today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain MCT Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Make Homemade Salad Dressings + Recipes!
The right salad dressing can transform a salad from boring to delectable. Unfortunately, dressings can also add extra calories and unwanted ingredients such as preservatives, artificial flavors, and colors, and more that you may want to avoid. A simple solution to this is to make your own salad dressings at home. It may sound like extra work, but with a few ingredients you likely have in your pantry, you can make excellent tasting, healthy salad dressings at home. You just need a few minutes to save yourself some money and reap the health benefits. Why Make Your Own Salad Dressing? Is it worth it to take the time to prep your own dressings? It is, and here’s why. It saves you money. Salad dressings can be expensive, especially those that have healthier, higher-quality ingredients. It saves you time later. You don’t have to make your dressing fresh each time unless you prefer to. While initially, prepping it may take longer than picking something up off the shelf, you can make salad dressing in batches. You get to control the ingredients. Depending on your health concerns, such as high blood pressure, you can control how much salt or high-carbohydrate ingredients are in the dressing. When you purchase pre-made dressings, you aren’t able to control the amount of salt, sugar, and other ingredients outside of controlling your portions. Healthy Homemade Salad Dressing Ingredients The healthiest salad dressings are typically vinegar and oil-based. Other healthy dressings can be made with Greek yogurt which adds protein. If that sounds bland or unappealing to you, never fear. There are tons of ways to play with flavor here. You likely have some or all of the items below in your pantry or fridge right now. It’s a good idea to keep these items on hand to create your own dressings. Apple cider vinegar. ACV has anti-inflammatory and antioxidant properties. One recent study found that regularly consuming ACV may help protect against neurological issues. It also has a slight sweetness behind it’s strong, tangy flavor, and pairs well with just about any other dressing ingredient. White, Balsamic, or Rice wine vinegar. When consumed regularly, these vinegars have heart health benefits and can help reduce inflammation, just like ACV. Mustard (can be yellow, coarse-ground, whatever your favorite is). Mustard has zero calories and is very low in sodium. It can add color and excellent flavor to dressings. It’s versatile and easy to find at most grocery stores at a low price. You can also use mustard seed powder if you prefer. Extra virgin olive oil. Like the previous ingredients we’ve discussed, EVOO is high in antioxidants. It makes dressings smooth and contributes heart-healthy fats as well. Avocado oil. Avocado oil has similar benefits to olive oil. However, avocado oil is considerably more expensive and not everyone finds the flavor as appealing as olive oil. Citrus juice (fresh or concentrate) such as lemon, lime, or orange (you can also use the zest). The acidity of lemon, lime, or orange juice compliments the oil and adds more flavor along with the vinegar. These juices also have small amounts of vitamins and minerals. Greek yogurt. This adds protein to help make your salad more balanced. A salad will be more filling if you add protein and healthy fats. Greek yogurt has both. You can use low-fat or whole yogurt, or nonfat if you prefer. Fresh berries (blueberries or strawberries work well). Fruit has small amounts of fiber, antioxidants, and adds sweetness to counteract the tanginess of vinegar and mild taste of oil. Fresh garlic, ginger, green onions, and shallots. Garlic and ginger have anti-inflammatory, antioxidant, and antifungal properties. Onions and shallots have similar benefits and all four of these help with flavor and texture. Raw honey. You can use regular honey as well, but raw honey has the added benefit of being less processed and containing many of the antioxidant, antifungal, and healing properties. Kosher salt and coarse ground black pepper. These ingredients help enhance the flavors of the rest of the dressing. You don’t have to combine all of these to make a delicious and healthy dressing, but this list gives you some ideas of things you may have on hand now that you could use. How to Make Healthy Homemade Salad Dressings To create healthy salad dressings at home, it’s important to keep a few key details in mind. Choose healthy fats and oils, and use them in modest amounts. Using a variety of ingredients and switching them up often will help keep you interested. Make use of herbs and spices before overdoing it on salt. Make the dressing in good-sized batches and store it in a convenient spot in the fridge so it gets used. You can use mason jars to easily store dressings for a few weeks (if they last that long!). 3 Easy Homemade Salad Dressing Recipes Here are some basic dressing recipes that you can make in a mason jar. These will pair well with most salads. They can also be used on sandwiches or in pasta salads. Apple Cider Vinegar Dressing by Eating Bird Food 1/4 cup apple cider vinegar 1/2 cup olive oil 2 teaspoons Dijon mustard 1 tablespoon garlic, minced 1 teaspoon sea salt + more if needed 1/2 teaspoon freshly ground black pepper + more if needed Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Raw Honey Mustard Dressing Recipe by Love and Lemons 2 tablespoons Dijon mustard 2 tablespoons extra-virgin olive oil 2 tablespoons apple cider vinegar or fresh lemon juice 1 tablespoon honey 1 small garlic clove, grated or minced ¼ teaspoon sea salt, more to taste Freshly ground black pepper Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Greek Yogurt Dressing Recipe by Foolproof Living 1 cup Greek Yogurt 2 cloves of garlic minced 4 tablespoons lemon juice freshly squeezed 2 tablespoons olive oil 1 teaspoon kosher salt ¼ teaspoon black pepper ¼ cup chopped fresh dill Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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6 Remedies & Tips to Reduce Acid Reflux Naturally
Acid reflux is a common and painful condition that can occur for a variety of reasons. Some people only have occasional reflux issues, while others have medical conditions that may require serious dietary modifications or even a medication. Wondering how to reduce acid reflux? Fortunately for most people, acid reflux can be managed naturally by changing a few of your daily habits. Most people with mild to moderate cases of acid reflux can improve their situation simply by implementing these lifestyle changes. Signs of Acid Reflux How do you know if you have reflux? Here are some of the most common signs: Regurgitation – A feeling that undigested food is coming up into your throat. Burping – This often coincides with regurgitation. It can result from gas or bloating, which can put pressure on the gateway between your stomach and throat. Heartburn – A painful burning sensation in the middle of the chest or upper abdomen. Because it’s acidic, stomach acid can burn when it enters the esophagus. Unpleasant taste – Stomach acid and the contents of your stomach entering your esophagus can leave a bitter taste in your mouth and throat. Irritated throat – Although more common with prolonged reflux episodes, throat irritation is another common occurrence. What Causes Acid Reflux? There are many different causes of reflux. The average individual will experience reflux from time to time. For others, certain life events or medical conditions can cause it or make it worse. These may include, but aren’t limited to: Gastrointestinal (GI) distress Eating acidic, greasy, or spicy foods Stress, anxiousness, or nervousness Being overweight Irregular or irritable bowel Pregnancy The lower esophageal sphincter (LES) is the gateway between your esophagus and stomach. It sits at the bottom of your esophagus and prevents stomach acid and contents from coming up into your esophagus. When some of the above conditions are present, the LES softens or is pushed open by hormonal changes, weight gain, or increased pressure on the sphincter (if you’re overweight or pregnant). This allows stomach contents to backflow into the esophagus, which is commonly referred to as reflux. Counteracting the effects of reflux may depend on your unique situation. The following are some general methods for reducing acid reflux naturally. 6 Tips to Reduce Acid Reflux Naturally 1. Drink Water Before Meals Drinking water with meals dilutes your stomach acid, which makes it easier for it to come up into your esophagus. Small sips are fine, especially if it helps you consume food safely without choking. However, avoiding large amounts of water with meals will give your food enough time to break down without increasing the liquid volume of your stomach’s contents. If you’re prone to reflux, avoid drinking water a half hour before and after meals. But continue to drink water between meals to stay hydrated. 2. Sit Up After Meals It’s important to avoid laying down after meals, especially if you’re having frequent flare-ups. Lying down can cause stomach acid to move up into the throat. Use gravity to your advantage by sitting up so your stomach contents can stay where they’re supposed to. If you frequently eat just before bed, this may be causing your reflux. Especially for pregnant or overweight individuals, filling your stomach before lying down can increase the pressure on your LES, allowing it to open. Stay upright for about two hours after you eat to allow your food time to digest and your stomach time to settle. If you’re still experiencing reflux, some of the natural remedies below may be good to incorporate into your post-dinner routine. Just remember to hold off on the teas for about 30 minutes after you eat. 3. Learn Your Trigger Foods Everyone has different trigger foods. Learning which foods cause greater issues for you can help you manage your reflux. As you eat different foods, make notes to identify patterns and avoid foods that cause reflux. In general: spicy, greasy, and acidic foods (such as tomatoes or pineapple) cause reflux for many people. Since this varies from person to person, it’s recommended to use trial and error so you can limit as few foods as possible from your diet. If you aren’t sure which foods are bothering you, it can be helpful to eliminate common trigger foods altogether for a few weeks, and then slowly add them back into your diet one by one and note which ones bother you. 4. Wear Loose-fitting Clothing Tight clothing can put pressure on your LES, causing reflux. Wear loose-fitting clothing to help relieve this pressure. If you can take a deep breath comfortably in it, you should be good to go. 5. Maintain a Healthy Weight Being overweight can put pressure on the LES. Losing weight can help reduce and relieve acid reflux. If you believe this may be contributing to your reflux issues, talking with your doctor or a registered dietitian about your weight is a great place to start. 6. Be Proactive About Stress Management For many people, their nerves can cause an upset stomach and reflux. If you’re able to anticipate events that may increase your nerves (such as a presentation or meeting with your boss), start taking measures well in advance to practice calming yourself before the event takes place. This will help train your brain and body to respond to the stressor in a way that doesn’t cause the discomfort reflux brings. Calming techniques such as meditation, journaling, affirmations, and talking it out with a friend or loved one are all ways to help you cope so you don’t hold as much tension in your body. Natural Remedies to Soothe Reflux Sometimes, even when you’ve taken steps to avoid having an episode, you get reflux anyway. Here are some natural ways to deal with reflux when it happens. Breathing Techniques Stress can affect your breathing without you even realizing it. The mind-body connection is strong. Pausing to breathe for a minute (or five) can improve your mental state and help relieve stress. Deep breathing can also activate your parasympathetic nervous system, responsible for the “rest and digest” modes. A breathing technique designed to activate this part of your nervous system can help. Peppermint Tea Not only is peppermint tea calming for your stomach, it’s warm and has a cooling effect, which can soothe irritation in your throat. Adding a bit of honey increases the soothing effects of this tea because honey helps retain moisture when your throat feels dry. Ginger Tea Ginger is a common remedy for soothing stomach troubles. However, ginger can be hit or miss for reflux, depending on the person. Ginger is a hot spice, meaning it can generate a feeling of heat in the throat and stomach. While some people may experience relief, others may find that ginger increases the burning sensation caused by reflux. For this reason, ginger may be better as a preventative measure for reflux if you find that it bothers you. You can find ginger tea in most grocery and drug stores, or prepare a batch yourself with this recipe: [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Easy Ginger Tea Recipe Begin by heating six cups of water to a gentle boil. Wash and slice ginger, you need 3 inches of ginger sliced about ⅛ inch thick. Add ginger to nearly boiling water. Allow this to simmer for 8-10 minutes, covered. Remove the saucepan from heat and allow it to cool for 1-2 minutes before serving. Add honey to taste and enjoy! Recipe adapted from Ginger Lemon Turmeric Tea [/wc_box] Bottom Line Mild to moderate acid reflux is common and highly treatable. It’s also preventable by taking a few simple steps. By modifying some daily habits, managing stress, and adding some nourishing foods and herbs to your diet, you can improve this condition. If you experience severe acid reflux, it’s time to call your doctor. This could be a sign of a more serious issue that may require medication to manage. Before taking any supplements, consult with your healthcare provider, especially if you’re taking any prescription medications. These prescriptions may interact with herbs. 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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2 Healthy Fruit Dessert Recipes Made with Nature’s Bounty
While the days are waxing longer and summer awaits, nature is overflowing with delicious fruit! Two of the “Crown Jewel” fruits of the spring season are strawberries and peaches. Full of color, fiber, vitamins, phytonutrients, and minerals, these fruits are both highly nutritious and naturally sweet. They make for perfect healthy spring desserts for the brain and body. About Strawberries Berries are known for their low-sugar, high-antioxidant content and strawberries are no exception. Hydrating, fibrous, and low in carbohydrates, they’re a great go-to for low-carb eating plans. With their luscious color and texture, sweet taste, high vitamin C, and rich mineral (potassium, folates, calcium, and magnesium) and polyphenol content, there’s a lot to love about this fruit. Strawberries’ health benefits are impressive. They help support skin and immune health, and healthy blood sugar levels in the body. Also, they help protect against heart, brain, and cellular health issues. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Strawberry Cake Shortcake Recipe Made without refined sugar, refined white flour, cream, or butter, you can enjoy this slight twist on the traditional shortcake dessert without compromising your health! [wc_row] [wc_column size="one-half" position="first"] Ingredients Cake ½ cup almond flour 2 cups organic gluten-free oat flour 3 tablespoons arrowroot powder 2 teaspoons baking powder ½ teaspoon fine salt ¼ cup plain, unsweetened organic soy milk (or your preferred plant-based milk) ½ cup pure maple syrup* ½ cup melted unrefined coconut oil 1 tablespoon pure vanilla extract Strawberry Filling 2 cups sliced, organic strawberries 1 tablespoon pure maple syrup* Whipped Cream 1 can full-fat coconut milk, about 15 ounces 2 teaspoons pure maple syrup* (or to preferred sweetness) [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] Instructions The night before baking, place your full-fat coconut milk in the refrigerator. Preheat oven to 350° Fahrenheit. Lightly grease two 8” x 4” loaf pans with coconut oil. Add together and mix oat flour, almond flour, arrowroot powder, baking powder, and salt with a whisk in a large bowl. Add soy milk, maple syrup, coconut oil, and vanilla, and whisk again until well combined with no visible clumps. Don’t overmix. Divide the cake batter evenly between the two greased baking pans. Bake for 30 minutes. While the cake bakes, stir together the sliced berries and maple syrup in a bowl and set aside. Open the can of chilled coconut milk. You’ll see a firm creamy, waxy layer on top. Scoop out this solidified coconut cream into a bowl. Stop as soon as you reach the water at the bottom of the can; include only the solid cream. Whisk or beat coconut milk on high speed until it becomes light and fluffy, roughly 3 to 5 minutes. Whisk or beat in 2 teaspoons of maple syrup.* When the cake is finished baking, allow it cool fully. (You don’t want to melt your coconut whipped cream!) When the cakes have cooled, remove them from their pans. Gently spread the coconut whipped cream on top of the first cake and then top with one layer of strawberry slices. Add the second layer of cake on top and repeat with the whipped cream and strawberry slices. Depending on portion size desired, slice cake into 6-8 slices. Add an extra dollop of whipped cream and one whole strawberry on top before serving! *Or use maple-flavored monk fruit syrup as a low-carb sugar alternative. [/wc_box] About Peaches While not quite as low as strawberries, peaches are still considered a low-carb, low-sugar fruit. The peach delivers a decent amount of vitamins A and C, fiber, and an array of other nutrients including vitamins E and K, niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc, and copper – as well as polyphenols. Peaches support eye health, immune function, skin health, and healthy blood sugar levels. Its nutrients help protect against brain, heart, and cellular health issues. They are satiating as well, which can be helpful to maintaining a healthy weight – just in time for summer! [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Peach Cobbler Recipe [wc_row] [wc_column size="one-half" position="first"] Ingredients Peach Filling 4 cups of fresh, organic sliced peaches 3 tablespoons of pure maple syrup* 1 tablespoon tapioca flour 1 tablespoon cinnamon ½ teaspoon ground nutmeg Cobbled Topping 1 cup of organic oat flour ¾ cup of almond flour 2 tablespoons of tapioca flour ¼ cup of salt ¼ cup of melted coconut butter ½ cup of full-fat coconut milk ¼ cup of pure maple syrup* 1 teaspoon vanilla [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] Instructions Preheat oven to 375° Fahrenheit. Lightly grease an 8- or 9-inch square baking dish with coconut or avocado oil. Place filling ingredients in a large mixing bowl, stirring to evenly coat peaches. Transfer to baking dish. In the same mixing bowl, add oat flour, almond flour, tapioca flour and sea salt. Stir to combine. Add in melted coconut butter, full-fat coconut milk, pure maple syrup* and vanilla. Mix again to form batter. Use a spoon to drop dollops of the batter on top of the peaches, leaving some gaps between dollops and space around the perimeter of the baking dish. Place skillet in the oven and cook for 25-30 minutes, until peaches bubble and topping turns a golden brown. Top with fresh coconut whipped cream (see Whipped Cream in the Strawberry Cake Shortcake recipe above). *Or use maple-flavored monk fruit syrup as a low-carb sugar alternative. [/wc_box] Celebrate Spring & Summer These delicious spring fruits are a gift of nature. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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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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Tana's Healthy Protein Pumpkin Bars Recipe
A classic fall favorite dessert with a much healthier twist and no-guilt! We are excited to show you just how delicious Chocolate Omni Protein is when you bake with it! Try this exclusive recipe for healthy protein pumpkin bars from The Brain Warrior’s Way Cookbook, co-authored by our founder and world-renowned psychiatrist Daniel G. Amen, MD. and NY Times bestselling author and widely respected health and fitness expert Tana Amen, BSN, RN. Visit Tana’s site for more great recipes, content, and information on their upcoming book launch. OMNI Protein Pumpkin Bars Recipe https://youtu.be/HAQfQqCj9Sk Ingredients: 1 cup organic pumpkin puree ½ cup almond butter ½ cup chocolate or vanilla protein powder (plant-based, sugar-free) ½ cup erythritol 1 teaspoon baking soda 1 tablespoon pumpkin pie spice 3 eggs- cage-free, all-natural 1 cup coconut or almond flour 1 cup rolled oats or grainless granola Optional: 2 tablespoons raw honey 1 teaspoon vanilla extract 1 ounce sugar-free, dairy-free chocolate, melted or chopped (can be used as a drizzle or as chunks) Preparation: Preheat oven to 350 degrees F. Spray a 9-by-11-inch pan with cooking spray, or line with parchment paper. In a large mixing bowl, use an electric mixer to combine pumpkin puree, almond butter, protein powder, erythritol, baking soda, spices, honey and vanilla, if desired. Add flour, oats and egg. Mix well, until thoroughly blended. Dough will be very thick. Press dough into pan, spreading until it covers the entire pan evenly. Make sure the center isn’t thicker than the corners. Spread batter evenly into prepared pan. Sprinkle with chocolate chunks if desired, or wait to drizzle chocolate sauce. Bake for 12 to 15 minutes or until a toothpick inserted comes out clean. While bars are baking, place chocolate in a microwave safe bowl if you wish to make a drizzle. Microwave for 15-20 seconds at a time, stopping to stir before microwaving for another 15-20 seconds. Chocolate should be thoroughly melted after about 45-50 seconds. If a thinner sauce is desired add a teaspoon of coconut oil while microwaving. After pumpkin bars have cooled completely, drizzle melted chocolate in zig zag lines across the pan using a small spoon. Refrigerate for 10 minutes to allow chocolate to set. Nutritional information per serving: 187 calories, 15.2g protein, 11g carbohydrates, 2.6g fiber, 1.3g sugar, 10.8g fat, 0.9g saturated fat, 34.9mg cholesterol, 45.5mg sodium
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