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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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Serotonin Foods & Lifestyle Tips to Reduce Stress
Serotonin is a brain neurotransmitter that promotes a positive mood and feelings of calm. Your body produces it naturally, and research has shown that those with low levels of serotonin are more likely to suffer from low mood, fatigue, and brain fog. Some studies suggest that increasing your serotonin intake can help support mood and cognition. Certain foods containing tryptophan may increase levels of the amino acid in your blood. If you’re wondering how to increase your serotonin levels through your diet, there are several foods you can eat that may help improve your mood. In this article, you’ll learn about these foods and discover how to better assist your body’s natural serotonin-producing capabilities through your daily habits. Serotonin Food Sources While there aren’t any foods that contain serotonin itself, increasing your consumption of foods containing its sole precursor, tryptophan, may help increase serotonin levels in your body. It’s important to remember, however, that research is ongoing in this area. The jury is still out on whether these foods directly increase serotonin levels in the brain. Since tryptophan is an amino acid, most of the foods that contain high levels are those that are good sources of protein. Eggs, turkey, salmon, tofu, cheese, and walnuts are the food sources with the highest levels of tryptophan. One small study found that participants fed a diet with tryptophan-enriched cereal improved mental health in middle-aged adults. Improvements in sleep were also noted. Although tryptophan-enriched cereals aren’t commonly sold on the supermarket, these results do demonstrate that there may be a way to improve mental health by eating tryptophan found in foods. However, this study only had 35 subjects, so the results cannot be generalized to claim how this method may affect most people. Another study found that women who consumed walnuts twice a day with a Mediterranean-style diet for 16 weeks experienced reduced levels of nervousness, greater emotional stability, and better energy levels. The participants in this group all had emotional issues and fatigue, however, so like the other small study, these results cannot be assumed to apply to the general population. But they do support the idea that tryptophan from foods can improve mood. Serotonin Supplements Unlike data about foods containing tryptophan, data demonstrating the benefits of supplementing with tryptophan doesn’t seem to be as limited. This is because the form often found in supplements can enter the brain. Supplements such as BrainMD’s Serotonin Mood Support contain 5-HTP, the form of tryptophan shown to improve serotonin levels. This can improve focus, mental sharpness, energy levels, and promote a positive mood. Lifestyle Habits That Help Serotonin Production One thing scientists find over and over again is a positive association between certain lifestyle habits and mood. Getting Some Sun Do you ever notice that you feel more energized and less stressed after going for a walk? Well, it turns out taking a walk to clear your mind and calm your emotions has science behind it. Getting sunshine can help your body synthesize more serotonin. This is because vitamin D is needed to activate the part of the brain that facilitates serotonin production. Exercise Moving your body is another way to naturally boost your mood by increasing serotonin in the body. Also, regular exercise can improve your sleep patterns and help regulate your appetite. All these benefits combined help to facilitate and maintain optimal serotonin levels to keep your brain and mood stable. Reducing Stress Journaling, yoga, meditation, or visualization exercises can help balance your brain and mood as well. Finding healthy ways to cope with stress is key when it comes to mental and emotional health. Calling a friend or family member, gardening, playing a board game, or finding a new hobby that you enjoy are a few other ideas. Creating intentional habits that incorporate joy and positivity into your life can help balance your brain chemicals and keep them that way, too. Lifestyle Habits That Harm Serotonin Production While serotonin levels tend to naturally decline with age, there are some factors in your everyday habits that can make it more difficult for you to maintain optimal levels. Poor Gut Health Much of the serotonin in your body is created in your gut. The science surrounding the gut-brain connection and its effects on serotonin levels is still new. However, what researchers know is that poor gut health caused by things like a diet high in sugar and processed foods can disrupt the microbiome in your gut. This may affect your mood and mental status over time. Eating a balanced diet and gut-nourishing foods like yogurt, bone broth, sauerkraut, and kefir, can help keep your gut in check. Poor Sleep Habits A lack of sleep over a long period may negatively impact your gut and hormones. Since your body is a holistic operating machine (meaning, everything is connected), your levels of serotonin are impacted by poor sleep patterns as well. Aim for 7 to 9 hours of quality sleep each night. Sleep quality is impacted by screen time, so it’s a good idea to put your phone away and turn off the TV at least one hour before you head to bed. Giving your brain time to unwind will help you improve the quality of your sleep. Excessive Alcohol Intake Excessive alcohol intake can cause alterations in the way your brain processes serotonin and even decrease serotonin levels. This may cause withdrawals during a period of alcohol cessation. Some scientists believe that this pattern may be what contributes to alcohol abuse. So, it’s important to consume alcohol in moderation and preferably with a meal. Bottom Line Serotonin is a key component in energy levels, mood, and focus. Its precursor, tryptophan, is found in many foods. Despite the unclear data about serotonin from foods, there are still many things you can do to support your body in creating and maintaining healthy serotonin levels. Activities like exercise, getting outside, and reducing stress can help your body make the right amounts of this essential transmitter. Additionally, you can also take supplements to help increase your serotonin levels. While the science on these supplements is relatively new, there are some promising data supporting their benefits to focus, mood, and energy. It’s always important to check with your healthcare provider before you start taking a new supplement, especially if you’re also taking prescription medications. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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10 Simple Ways to Eat More Greens Each Day (Not Just Salads)
Leafy green vegetables are an exceptionally healthy food. They’re low in calories and are a great source of vitamins and minerals. They also provide fiber, which helps promote weight loss. However, it can be difficult to get enough greens each day. In fact, the USDA recommends adults get at least 3-4 servings of vegetables each day and emphasizes the importance of leafy greens. Most people don’t meet this requirement. If salads aren’t your favorite, or you’re looking for more variety, here are some ideas for getting more greens into your diet. 10 Ways to Get More Healthy Greens in Your Day 1. Make a Green Smoothie One of the easiest ways to include more greens is to start the day strong and make a green smoothie for breakfast. I love recipes from Chelsea’s Messy Apron because she uses real, whole fruits as opposed to fruit juices. While juices can be convenient, they’re often expensive and leave out the fiber in whole fruits. Fiber is what helps you stay full and satisfied longer. If you’re going to make a smoothie as your morning meal, be sure to add one or two protein sources to balance out the sugars in the fruits. Consider adding protein powder, hemp hearts, or a bit of Greek yogurt for a protein boost. 2. Use a Green Superfood Powder You can get the benefits of whole leafy greens by adding a scoop of powdered greens to your smoothie, water, or favorite non-dairy milk. There are many options out there, like BrainMD’s Neuro Greens Superfood Powder, that make it easy, quick, and convenient to get enough of the key nutrients from these foods. Powders like these can contain an entire day’s worth of fruits and vegetables, so they’re great for making sure you’re meeting your needs if you find you’re struggling to get enough veggies each day. Neuro Greens Superfood Powder also contains other superfoods like spirulina, green tea extract, and beet root, which can help promote vitality and support energy, mood, and heart health. Keep in mind, it’s still a good idea to incorporate whole fruits and vegetables into your day when you can. These supplements cannot entirely replace fruits and vegetables in your diet but, are a convenient way to make sure you’re getting enough each day. 3. Add Spinach or Kale to Soups Greens such as spinach, kale, collard greens, mustard greens, and bok choy can easily be added into soups. Depending on the texture you want (hearty vs fully wilted leaves), you can sauté them before adding them into your soup to evaporate some of the water in the leaves so that they wilt. These greens pair especially well in soups with sweet potato or hearty proteins like chicken or turkey. Italian Wedding Soup or a Sausage, Kale, and Potato soup are tasty options. 4. Add Greens to Sandwiches or Wraps Adding a handful of greens, such as spinach or green leaf lettuce, to a wrap or sandwich is a great way to add more greens to your lunch. Spinach is a good source of iron, which is needed to support energy levels and focus. Both green leaf and spinach have fiber in them as well. Plus, they add a crispness and texture to wraps or sandwiches that makes them more enjoyable to eat. 5. Get More Greens at Breakfast Maybe you’re not into smoothies for breakfast, or you’ve been trying them for a while and you want more variety. Another way to include more greens is to add them into scrambled eggs, an omelet, or on top of whole wheat toast with some avocado or fresh tomato. In an omelet or egg scramble, the options are practically endless. Spinach, kale, finely chopped broccoli, green onion, and more can be mixed in with your greens. These can be added to whatever you like in your eggs. Cooking your eggs in a small amount of extra virgin olive oil will add some healthy fats to increase the nutrition content. 6. Don’t Kick Kale to the Curb I’ve mentioned kale many times, and perhaps it’s not your favorite – but there are many ways to prepare this hearty leafy green that you may not know about. If you don’t like fresh kale, or the thought of it in a soup isn’t palatable, don’t give up on it just yet! Kale has calcium, vitamin K, antioxidants like vitamin C, and more. It can help aid in healthy digestion and help with weight loss by contributing to feelings of fullness. Kale chips can be made by roasting kale. It’s a bit tricky to get the hang of at first, but there are lots of great recipes out there. A simple way to prepare them is to set your oven to 425 degrees F. On a baking sheet, spread out one chopped bunch of curly kale (washed well and removed from the stem). Drizzle with extra virgin olive oil and toss to coat the leaves. Less is more with the oil. Sprinkle with kosher salt, a bit of black pepper, and some garlic powder and roast in the preheated oven for about 8-10 minutes. Watch it closely the last two or three minutes to make sure the kale isn’t burning. The kale will reduce significantly in size and should be slightly brown on the edges. It shouldn’t be bright green. If it is, it needs a bit more time. Another favorite of mine is massaged kale salad. In a medium bowl, prepare 4-5 rinsed and destemmed curly kale leaves by ripping them with your hands. Next, start rubbing ½ of a large avocado into the kale leaves until they relax and are evenly coated with avocado goodness. You can add whatever toppings you like. I like a bit of kosher salt, pumpkin and sunflower seeds, and a small handful of craisins (maybe 2 tbsp). It’s also excellent with fresh strawberries or blueberries and chopped walnuts. If you try those methods of enjoying kale and find they just aren’t for you, perhaps spinach or bok choy are more your style. Either way, get creative with your greens so you can enjoy them and make them a sustainable part of your eating pattern. 7. Prepare On-the-go Greens Ahead of Time An easy and efficient way to get more greens is to make them more convenient for yourself to grab. By carving out some time on the weekends (or whenever you have the time), you can set yourself up to snack well during the week. Prepping veggies ahead of time will also make you more likely to add them into soups, salads, and breakfasts. Greens like broccoli, snap peas, edamame, celery, and green bell pepper can all be prepared in advance and stored in an airtight container in the fridge. They usually keep for about a week before the quality starts to decline. 8. Save Scraps for Vegetable Stock Get the most out of the entire vegetable by keeping the scraps and getting the nutrients out of them. Broccoli stalks from a head of broccoli, kale stems, spinach stems, and scraps of celery can be kept frozen and used later to make vegetable stock. This ensures you still get the nutrients out of the vegetable, reduces waste, and makes a healthy stock that can be used in soups. 9. Freeze Greens Before They Go Bad If greens are starting to wilt, don’t fret. You can freeze them and use them at a later date. Similar to making stock, this eliminates waste and extends the life of the vegetable. It also locks in the levels of nutrients in the vegetable at that point in time so no more are lost as they age. Frozen spinach and kale can be sauteed, added to soups, or blended into smoothies. 10. Try Juicing Last, but not least, is another option for getting the vitamins and minerals in your greens in a way many find easier to consume. Although this option does require having a juicer, it’s worth it if you enjoy drinking your greens but don’t want a smoothie. Keep in mind that you do lose out on the fiber found in greens when you juice them, so that’s one downside. Final Thoughts Hopefully, you now have some new and creative ideas for including more greens in your diet. They have a wide range of benefits, but while most people know this, the average person still struggles to eat enough each day. If you choose to go the supplement route, it’s best to check with your doctor first to make sure it won’t interact with any medications you’re taking. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Neuro Greens Superfood Powder and our full list of brain healthy supplements, please visit us at BrainMD.
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7 of the Best Natural Fertility Foods for Women
When it comes to the secrets of fertility, research shows that what foods you choose to eat can have an impact on your ability to become pregnant. One study followed 17,544 women without a history of infertility for eight years as they tried to become pregnant or became pregnant. For women who ate certain fertility foods, there was a lower risk of ovulatory infertility. The study concluded that following a “fertility diet” pattern may favorably influence fertility in otherwise healthy women. In another study, women who followed a Mediterranean diet 6 months prior to receiving in vitro fertilization (IVF) showed a “significantly better chance” of pregnancy – a roughly 66% greater chance than women with the lowest adherence to the healthy diet. Food is powerful! Let’s explore the best fertility foods to support your reproductive vitality. The Fertility Diet Believe it or not, there really is a diet called “The Fertility Diet.” Researchers of the study mentioned above took an in-depth look at the landmark Nurses’ Health Study. By correlating diet patterns with fertility outcomes, they made some evidence-based dietary suggestions for improving ovulatory fertility. Here’s a quick “cheat sheet” of some of the diet’s most important food recommendations: Healthy Fats Eat an abundance of healthy fats that support healthy blood sugar and a healthy inflammatory response in the body such as vegetable oils, nuts, seeds, and cold-water fish rich in omega-3s like wild salmon and sardines. Eat minimal amounts of saturated fat and skip trans fats altogether. Vegetable Protein Lay off the animal protein and increase the amount of plant protein you get from sources such as beans, lentils, peas, soybeans (or tofu), and nuts. Plant protein is associated with greater fertility. Slow-Burning Healthy Carbs Enjoy whole carbohydrates that digest slowly and are rich in fiber such as veggies, whole fruit, and beans. Avoid refined carbs that tend to spike blood sugar as healthy blood sugar levels are important for fertility. Plants, Plants, Plants Many micronutrients, including iron, are found in plant sources. Be sure to get plenty of spinach, beans, pumpkin, and tomatoes. Full-Fat Dairy Skim milk is associated with infertility. Enjoy some full-fat yogurt so you get the added probiotics or enjoy organic whole milk. Supplement Make sure you take a quality multivitamin with ample folic acid (400 mcg). Women who take folic acid are more likely to conceive. Stress can affect fertility, so don’t put too much pressure on yourself to follow the recommendations perfectly. Adopt an “easy does it” attitude to maintain calm. Here are several foods especially rich in nutrients shown to support healthy fertility in women. Sprinkle them into your diet in creative ways. 7 Natural Fertility Foods for Women 1. Beets Beets and beetroot are rich in nitrates, which are a known vasodilator. Vasodilators help to widen blood vessels and improve blood flow. Greater blood flow to the uterus helps with embryo implantation. 2. Asparagus As mentioned, folic acid is critical for women attempting to get pregnant and asparagus is loaded with folate! One cup delivers more than half of your daily recommended folic acid intake, plus all the recommended vitamin K, which is important for nutrient absorption. Asparagus gives you a good dose of vitamin A and a host of minerals too. Additionally, asparagus contains glutathione, an antioxidant believed to improve egg quality. 3. Avocados Avocados are rich in vitamin E, which can help to improve the lining of the uterus. They’re also high in potassium, folate, and vitamin K. 4. Dark leafy greens Nature hid a lot of the most vital nutrients in dark leafy greens. Eat lots of them for fertility. Kale, spinach, and Swiss chard are loaded with essential nutrients for pregnancy like calcium, iron, and folate, as well as dietary fiber. 5. Sweet potatoes The beta-carotene in sweet potatoes may help increase production of the hormone progesterone, which you need healthy levels of for fertility. 6. Organic Berries Enjoy loads of blueberries, strawberries, and raspberries. They’re rich in antioxidants, which can neutralize free radicals in your body that are potentially damaging to egg cells. Choose organic to avoid consuming residual pesticides. They make a wonderful naturally sweet dessert that’s good for blood sugar levels. 7. Eggs Not surprisingly, the symbol of fertility is indeed good for fertility! In addition to being an excellent source of protein, eggs are rich in choline, which has been associated with significant positive effects on fetal development in studies. Egg yolks also have iron, calcium, zinc, vitamin B6, folate, and vitamin B12. If you eat eggs from pasture-raised chickens, you’ll also get the fertility-boosting omega-3 fatty acids EPA and DHA and fat-soluble vitamins A, D, E, and vitamin K2. Part of the Solution Diet is one of a host of lifestyle factors that influence fertility, including weight, exercise, stress levels, and environmental and/or occupational exposures, to name a few. Yet, there are some fertility issues that cannot be solved through lifestyle changes alone. If you’re planning to get pregnant or already having difficulty getting pregnant, be sure to consult your healthcare provider. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are the Benefits of Eating More Fiber?
Less than half of American adults get the recommended amount of fiber they need each day. Research continues to show how important fiber is to our health. Getting enough fiber supports healthy digestion, heart health, bowel regularity, stable blood sugar levels, and weight loss. A lack of fiber in the diet may contribute to stomach problems, abdominal pain and discomfort, or poor gut health. What Is Fiber? Dietary fiber isn’t just in supplement drinks like Metamucil or Benefiber. It’s found in fruits, vegetables, grains, and legumes. It’s the part of these plants that cannot be digested by the body and instead passes through. There are two types of fiber: soluble and insoluble. Soluble fiber can absorb water during digestion. It can fully or partially dissolve in water and may create a gel-like material in the gut. This essentially acts as a lubricant for the digestive tract, making it easier for contents to pass through comfortably. Insoluble fiber doesn’t change as it passes through the digestive system. It helps add bulk to the stool as it forms in the intestines, making it easier to move through the body. This type of fiber is especially helpful when you’re struggling with the regularity of bowel movements. Why Is Fiber Important? The benefits of getting enough fiber are well documented. The fiber found in fruits may help improve intestinal problems, prevent serious illness, and promote long-term weight management. Getting enough fiber may also help support mood and healthy aging. Fiber helps support healthy cholesterol levels. It’s key to supporting most major functions that are central to caring for your body. A lack of fiber over a long period of time can contribute to illness. How Much Fiber Do I Need Each Day? Generally speaking, women require about 25 grams of fiber each day. Men require 38 grams. If you’re a calorie counter, the Academy of Nutrition and Dietetics recommends 14 grams per 1,000 calories consumed. Keep in mind that this may differ depending on your age and health conditions. To know how much fiber is best for you, speak to your doctor or a registered dietitian who can personalize a recommendation to fit your unique needs. While 25-38 grams per day may seem like a lot, focusing on increasing your intake of fruits and vegetables is a concrete method of increasing your fiber intake. Rather than becoming hyper-focused on a specific number of grams, making small, realistic changes to your diet over time will help you build a lasting habit of eating a fiber-rich diet. What Foods Are High in Fiber? Here are some high fiber foods you may consider consuming more of to increase your daily intake, ranked from most fiber to least fiber. High-Fiber Fruits Avocado, 10g Raspberries, 8g per cup Pears, 5.5g Bananas, 3g Orange, 2.3g High-Fiber Vegetables Artichoke hearts, 14g per cup Green peas, 9g per cup Broccoli, 5g per cup Brussels sprouts, 4g per cup Other High-Fiber Foods Lentils, 16g per cup cooked Chickpeas, 12g per cup Chia seeds, 10g per 2 tbsp How to Get More Fiber By now you’re likely convinced that fiber is great for you, but maybe you’re wondering how to increase your intake. Here are some tips for getting more fiber into your meals. Start at breakfast. Get off on the right foot with your fiber intake for the day by incorporating fruits, vegetables, and high-fiber seeds (like chia or ground flax) into your morning meal. Add spinach or kale to scrambled eggs. Try adding sliced strawberries, oats, and chia or flax seeds to Greek yogurt. Add fresh blueberries to a bowl of oatmeal. Swap your sides. Eating out? Try swapping a side of fries or mashed potatoes for a mixed-greens salad or fruit cup. If you’re in the mood for something hot, try swapping for a carbohydrate source that offers more fiber, such as beans or steamed veggies. Rethink your snacks. It can be difficult to get the recommended amounts of fruits and vegetables each day, but a great way to start incorporating them into your diet is through snacking. Baby carrots, sliced strawberries, grapes, or celery are great snacks to keep on hand or take on the go. Take it slow. If you’re starting to increase your fiber intake, the key is to start slowly and work your way up to the recommended amount (or your own personal goal). Increasing your water intake along with increasing your fiber intake is important as well to make sure you don’t cause intestinal discomfort. There’s such a thing as too much fiber, so it’s best to stick to the recommended amounts unless otherwise directed by a healthcare professional. These are just a couple ideas to get you started. As you incorporate more fiber into your routine, you’ll be able to see what is realistic for you and your lifestyle. Takeaways Fiber is a key component of health. It has been shown to improve digestion, protect the heart, and support the bacteria that live in your gut. Although most Americans don’t get enough fiber, it’s possible to increase your intake by making a few small changes to your diet and lifestyle. When increasing your fiber intake, it’s important to start slow and also increase your fluid intake. It’s a good idea to consult your physician or a registered dietitian before making changes to your regimen, particularly if you have a health condition. 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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7 of the Best, Great-tasting Foods that Improve Your Mood
Have you ever considered how diet plays a role in your mood? Perhaps when you’re feeling down, sweets cheer you up or salty foods lift your spirits. However, consuming these foods in excess can negatively impact your health. There are several foods that not only taste great when prepared properly, but will support mental health, mood, and brain health as well. How Diet Affects Your Mood You may notice your mood shifts when you’re hungry, but what you eat affects you in more ways than this. Research shows that a healthy diet high in key nutrients, such as magnesium, can help support a sense of calm. A 2016 study found that magnesium is essential in many of the body’s processes, especially those involved in producing the messengers that travel between the brain and body and control mood. So, getting enough magnesium promotes the creation and maintenance of these messengers which should result in more happy chemicals in the brain. Gut issues can contribute to low mood, irritability, and nervousness. Although much of the research about the gut-brain connection is new, it has changed how we view the brain and its relationship to diet. A healthy gut microbiome (the home of your friendly gut bacteria) enables your body to create adequate amounts of the right neurotransmitters that directly affect your mood, such as serotonin. The health of your intestines is largely influenced by the foods you eat, particularly those that are high in fiber. Fiber helps the healthy bacteria in your gut increase in number. It’s important to have more “good bacteria” than “bad bacteria” in your gut for optimal health. So, what are the best ways to support your mood through nutrition? Some of the key contributors to eating well for a healthy mood are keeping balanced blood sugars, eating healthy fats for hormone balance, and focusing on foods that incorporate magnesium and other vital nutrients. It’s important to realize that none of these are quick fixes. An overall balanced diet and lifestyle will yield the best long-term results. These foods won’t immediately make you feel better, but over time they certainly can help. Let’s dive into the best foods for promoting a healthy mind! 7 of the Best, Great-tasting Mood-Boosting Foods Kefir Kefir is fermented milk that’s full of healthy bacteria called probiotics. While it’s often debated among scientists as to the effectiveness of taking probiotics, fermented foods have been understood by many cultures throughout history to have beneficial effects. Kefir, with its sour taste, creamy mouthfeel, and an ever-increasing variety of flavors available at your local supermarket, is a great option for promoting gut health. It also has protein, B vitamins, and calcium! Tempeh Speaking of fermented foods, tempeh is increasing in popularity because it is plant-based and high in protein. Plus, it offers benefits to your gut due to its high fiber content. If that isn’t enough to win you over, it has healthy gut bacteria since it’s fermented. Tempeh is made by fermenting cooked soybeans. It can be prepared in a variety of ways and tends to take on whatever flavorings it’s seasoned with, making it versatile as well. Protein is digested more slowly than carbohydrates. Since carbohydrates increase your blood sugar levels, pairing carbs with protein is a great way to prevent a drastic spike in blood sugar. Rapid increases in blood sugar are often followed by rapid decreases, which can lead to irritability. Keeping your blood sugar stable will likely keep you even-keeled. Spinach and Kale Leafy greens make it onto nearly every list of healthy foods. That’s because they offer so many benefits. Spinach and kale are high in fiber, so they’re great for keeping you regular and supporting healthy digestion, two key components of gut health. Also, they offer vitamins and minerals that can help the gut create neurotransmitters that can help support a healthy mood. Avocados Foods high in healthy fats are key to maintaining healthy blood sugar, which prevents irritability. They also help the absorption of fat-soluble vitamins, which are needed for balanced hormones that help our bodies manage stress and stabilize our mood. Avocados are one of the healthiest fats around, and they’re a versatile food, too. They can be added to smoothies, salads, dips, and more. They also have a good amount of fiber, as well as vitamins and minerals. Salmon Along with avocados, salmon is high in healthy fats and protein. Salmon is high in omega-3 fatty acids, which can help keep you full longer and keep your blood sugar balanced. Aiming for 2-3 servings of fatty fish (like salmon) per week is a good rule of thumb for supporting your mood and overall health. Chia Seeds A small and versatile contender on our list, chia seeds offer protein, fiber, and omega-3 fatty acids. They’re easy to incorporate into smoothies, yogurt, or healthy baked goods. Another way to work them into your diet is to look for items at the grocery store, like snack bars, that have chia seeds in them. Just keep an eye on the added sugar content, and you’ll have a convenient and healthy snack that supports your mood! Chocolate Last, but certainly not least, is chocolate! A 2013 study examined the protective effects compounds in chocolate called flavanols may have on the brain. The researchers wanted to determine if these flavanols had any positive effect on mental performance. What they concluded was that there was a positive association between chocolate and good mood, but they clarified that this could be because eating sweet foods releases endorphins that make us feel good, rather than chocolate having a unique mood-boosting effect. Interestingly, chocolate was shown to have positive effects on overall brain health. It’s important to keep in mind, though, that dark chocolate with little added sugar is going to be better for you than a chocolate-coated candy bar that’s primarily sugar and has very little cocoa flavanols. Mood-Supporting Lifestyle Nutrition plays a major role in every area of life, and mood is no exception. A balanced diet rich in plant-based foods like leafy greens and fermented foods can help encourage a healthy gut microbiome, which in turn aids the body in producing key mood-supporting neurotransmitters. Keep in mind, no mood-supporting lifestyle would be complete without including regular exercise. It’s recommended that adults get at least 30 minutes of physical activity each day. Whether it’s a walk around the neighborhood or local park, or weightlifting at the gym, or a fitness class with a friend, making time for regular physical activity will undoubtedly lift your mood and help relieve stress as well. 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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Earth Day Observance: Healthy Foods That Help Save the Rainforest
What do tea, coffee, bananas, chocolate, and Brazil nuts have in common? They all have brain health benefits, and they come from the rainforest. In celebration of Earth Day, on April 22, let’s explore how to enjoy these foods and help tropical rainforests at the same time. Why the Rainforest? Of all the ways to help the earth, learning how we can protect the rainforest is among the most critical. Deforestation and degradation of tropical forests account for roughly 10 percent of global greenhouse emissions from human activities. The world’s tropical ecosystems are like carbon sinks, taking carbon out of the atmosphere. When they burn or are destroyed, all that carbon is released. Rainforests also serve as moisture makers, helping to cool the planet and maintain its weather patterns. As they disappear, we will have more drought and food supplies will be affected. We need healthy rainforests for our own survival. Our Part: Ways to Celebrate Earth Day Becoming aware of our consumer choices as they relate to tropical goods and foods, and supporting sustainable practices, is one of the best ways to celebrate Earth Day, every day. Fortunately, a non-profit organization called the Rainforest Alliance has worked with farmers in tropical areas around the world to certify sustainable practices that meet the rigorous criteria set by the organization. If you see the Rainforest Alliance logo (pictured on the right), it means that the item was produced in such a way as to increase carbon storage and avoid tropical deforestation, while providing better conditions and wages for workers. Buying these certified products is one of the simplest ways to help the rainforest, and there are many others. So, let’s get started... 5 Brain Healthy Foods & Drinks That Help Save the Rainforest Tea Green, oolong, and black teas are derived from the leaves of the Camellia sinensis plant grown in the tropics. They are loaded with brain-healthy polyphenols, which are powerful antioxidants that provide a host of health benefits. Green tea, with its lesser caffeine content and greater amount of epigallocatechin-3-gallate (EGCG) and l-theanine, is a particularly brain-healthy choice. EGCG has a calming effect while boosting memory and attention, and l-theanine is found to have a similar effect when consumed in combination with caffeine. These and other polyphenols in tea also have a neuroprotective and neurodegenerative effects. Boost your brain health and help rainforests by purchasing Rainforest Alliance certified teas. They’re available at most grocery stores. Coffee The caffeine in coffee helps to increase alertness, brighten mood, and sharpen concentration. Yet, caffeine can restrict blood flow to the brain, so it’s important to drink it in moderation. And, since it also can interrupt sleep, it’s best to only have caffeine in the morning. That said, coffee is loaded with antioxidants, which may be why coffee consumption is associated with protective effects against neurodegenerative issues and cognitive decline. Look for Rainforest Alliance certified and/or shade-grown coffees. Shade-grown coffee farms have been shown to have much greater biodiversity than sun-grown. Organic and Fair Trade are also great certifications. Bananas Bananas are the perfect, portable snack. They’re delicious, fun to eat, and nutritious. Bananas are a great source of fiber, complex carbohydrates, potassium, antioxidants, and other vitamins and minerals. As a memory boosting food, potassium helps to support recall and learning in healthy individuals. Conversely, memory loss is a common problem in people who are deficient in potassium. Most grocers offer Rainforest Alliance certified bananas. Be sure to look for them! Dark Chocolate Consuming dark chocolate, rich in cocoa flavanols, can increase cerebral blood flow and be effective at sustaining cognitive performance, leading to improvements in attention, processing speed, and memory. And, according to research, chocolate can support a positive mood. Chocolate can be that much sweeter by choosing brands that use shade-grown and/or Rainforest Alliance certified cocoa. Organic and Fair Trade cocoa are also excellent choices. Brazil Nuts Brazil nuts are grown in the Amazon rainforest and are a treasure trove of brain-healthy nutrients. Brazil nuts are one of nature’s richest sources of selenium, which may support brain health by acting as an antioxidant. Some evidence indicates that low levels of selenium are correlated with neurogenerative issues. A polyphenol in Brazil nuts called ellagic acid may have protective and mood-lifting effects on the brain. Brazil nuts are also high in magnesium, a mineral that’s essential to the transmission of signals between the brain and the rest of the body. In one study evaluating older adults with mental impairment, participants showed improved verbal fluency and mental function by eating one Brazil nut a day for six months. What’s especially wonderful about Brazil nuts is that eating them directly benefits the Amazon. Attempts to grow the trees on plantations have largely failed because they’re dependent on a certain type of bee for pollination – these bees only live in forested areas. A robust Brazil nut trade means large areas of the Amazon are left intact and sustainable income goes to local communities. It’s a win for you and win for the rainforest when you eat Brazil nuts! Every Choice Matters We have immense power as consumers, and collectively, our choices can make a huge impact. Just as our food choices make for a healthy brain and body, our consumer choices make for a healthy planet. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Simple Tips to Making Healthy Granola at Home + Recipe Included!
Granola Secrets to Power Your Brain, Body and Tastebuds! Did you know that granola was invented by a doctor more than 150 years ago? It’s true. In 1863, Dr. James Caleb Jackson, of a prominent health spa in upstate New York, made a cereal from baked graham flour and named it “granula.” Over a decade later, a similar cereal was developed by another doctor, John Harvey Kellogg. When Kellogg also called his cereal recipe granula, Jackson sued. So Kellogg switched the “u” to an “o,” and there you have it! Granola’s origins will forever be linked to health. Granola resurfaced in the 1960s with its more modern iteration of baked oats, nuts, and dried fruit. However, as big manufacturers began formulating granola, they started adding high amounts of sugar, as well as additives, seriously compromising granola’s natural, healthful qualities. Today, the secret to enjoying granola that tastes delicious and powers your brain and body health is to make it yourself. How to Make Healthy Granola A healthy granola starts with the right ingredients. That means using whole, nutrient-dense grains, nuts, seeds, dried fruit, healthy oils and spices, and unrefined sweeteners. Basic granola ingredients include: One or more whole grains Nuts and seeds Dried fruit Fat/oil Natural sweetener Spices Let’s take a look at the most nutritious and tasty ingredient options. Whole Grains There are loads of whole grain options to use for your granola, but rolled oats reign supreme for a host of reasons. First, they have a wonderful texture when baked. Second, they are a gluten-free treasure trove of macronutrients, vitamins, minerals, fiber, and antioxidants. Oats are loaded with complex carbohydrates, protein, and fiber, making them ideal for breakfast or a quick snack. A mineral-rich marvel, oats are a great source of manganese, phosphorous, magnesium, copper, iron, zinc, and folate. Oats also have an array of B vitamins and antioxidants. Consuming oats helps to promote healthy blood sugar, blood pressure, and cholesterol levels. No wonder they’re the go-to granola grain! Other whole grains, such as spelt, rye wheat, barley or quinoa, or a combination of these with oats, are also good for your brain and body. Nuts and Seeds The nuts and seeds you add to your granola really turn on the brain health factor as they’re loaded with healthy fats, protein, fiber, and antioxidants. Be sure to choose nuts and seeds that are organic and unsalted. Walnuts, almonds, cashews, hazelnuts, and Brazil nuts all make great additions to granola. Walnuts are exceptional when it comes to supporting brain health. They have a significantly high concentration of DHA, a type of omega-3 fatty acid. Some research suggests that DHA may boost your brain’s cognitive performance and help prevent age-related cognitive decline. Seeds add more complexity to your granola, while offering another nutrition-packed punch. Seeds are chock-full of many of the same nutrients you find in nuts…healthy fats, protein, fiber, and antioxidants. Pumpkin seeds, ground flaxseed, chia seeds, sesame seeds, and sunflower seeds are fantastic additions to any granola recipe. Dried Fruits Dried fruits add a delicious sweetness to granola that makes it complete. Raisins, coconut flakes, date pieces, dried apricots, and dried apple are very popular. They’re also loaded with vitamins and minerals. Unsweetened dried berries are full of brain-protective antioxidants. A sour or tangy type of dried fruit adds a nice pop of flavor to counter the sweet. Consider dried cranberries or dried cherries. Whatever dried fruit you decide to use, remember to choose organic, if possible, and with no sugar added. In the case of cranberries, you can find them sweetened with apple juice concentrate. Sweetener Most granola recipes call for a sweetener. Avoid refined white sugar or brown sugar as they have few nutrients and spike blood sugar levels. Unrefined sugars are generally lower on the glycemic index scale – which means they won’t spike your blood sugar like table sugar does. Instead, try using maple syrup, coconut sugar, honey, unsulphured molasses, brown rice syrup, or date sugar. These unrefined sweeteners have nutritive value, antioxidants, and minerals. If you have blood sugar issues or follow a low-sugar diet such as the keto diet, maple-flavored monk fruit is a wonderful option. Fat/Oil Coconut oil is a plant-based saturated fat that’s believed to have many healthy and potentially brain-boosting properties. It also maintains its integrity at high temperatures making it great for baking granola. Other healthy oils that work well in granola include olive oil, walnut oil, or avocado oil. Spice Vanilla, cinnamon, all spice, and cocoa have beneficial properties for health. For example, cinnamon has been linked to improved memory and healthy blood sugar levels in the body. Cocoa flavanols may boost brain cognition. They also make granola incredibly delicious. Though not a spice, dark chocolate (made with low sugar or an unrefined sweetener) can make a granola especially delicious while boosting brain health. Get Ready to Create Now that you have the basic healthy ingredients, you’re ready to make your own granola. Try the recipe below and feel free to swap out ingredients as desired. Most homemade granolas, if stored in an airtight container, will last two weeks. If you wish to make a big batch, you can also freeze the granola for later use. Enjoy! [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Homemade Healthy Granola Recipe [wc_row] [wc_column size="one-half" position="first"] Ingredients 3 cups old-fashioned oats 1 ½ cups (walnuts, pecans, almonds) ½ cup seeds (sunflower and chia) ¼ cup unsweetened shredded coconut 1 tsp vanilla extract ½ tsp salt 1 tsp cinnamon ⅓ cup maple syrup ⅓ cup coconut oil melted ⅓ cup dried cranberries (apple juice sweetened) or dried cherries (unsweetened) [/wc_column] [wc_column size="one-half" position="last"] Instructions Preheat oven to 350 degrees F. Line baking sheet with parchment paper. In a medium-sized bowl, mix oats, nuts, seeds, salt, coconut, cinnamon, vanilla extract, and maple syrup together. Spread out evenly on baking sheet. Bake for 20-22 minutes. Take out of oven and let sit for about 30 minutes until cool. Add dried fruit and break apart pieces into clusters. Eat and/or store. [/wc_column] [/wc_row] [/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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5 Nutritious Foods That Give You More Bang-For-Your-Buck
When it comes to healthy foods, there are a lot of claims out there. There’s a lot of talk about foods referred to as “superfoods,” but it’s important to have an idea of which foods truly offer an exceptionally high amount of nutrition compared to their caloric content. Many people want to increase their intake of important nutrients, especially vitamins and minerals, while not exceeding their caloric needs, which, when done repeatedly over time, can cause problems such as weight gain. Let’s explore some of the best nutrient-dense foods that are all-around beneficial to add to your diet, no matter your health goals. 5 Nutritious Foods That Give You the Best Bang for Your Buck Kale Leafy greens are some of the healthiest foods out there. An overwhelming body of scientific evidence demonstrates the benefits greens have to the heart, kidneys, liver, gut microbiome, intestines, and more. A study published in 2018 found that eating at least ten cups (or 120 grams) of leafy greens per day has the greatest cardiovascular benefit. With heart issues being one of the leading causes of death for both men and women in the United States, prevention is key. Even if you already have heart problems, your heart will still benefit greatly from greens. Kale is rich in calcium, which, in addition to being important for proper bone formation, also helps your nervous system function optimally. It’s also high in vitamin A, which supports healthy skin, eyes, and a robust immune system. Kale also has vitamins C and K. Vitamin C is important for healthy immune system function and collagen formation, which maintains your skin’s elasticity. Vitamin K helps keep bones healthy and is important for helping wounds heal. There are many different varieties of kale, and while their nutrient profiles may differ slightly, choose the one that you like the taste of most. Many people trying kale for the first time like baby kale because it has a milder flavor while offering similar benefits to its fully-grown counterpart. You can typically find curly kale and Tuscan kale in your local supermarket as well. A good way to begin trying kale is to add it into smoothies, soups, or salads. Roasted kale, or kale chips, are a popular way to enjoy this leafy green, too. Chia and Flax Seeds These tiny but mighty nutrition powerhouses pack an incredible amount of nutrients into a miniscule package. They may not look like much, but chia and flax seeds are full of plant-based protein to keep you full longer, fiber to support gut health, and omega-3 fatty acids that are important for heart health and optimal brain function, especially as we age. It’s best to grind your flax seeds just before using them, or you can purchase ground flaxseeds – also called flaxseed meal. These can be added to healthy muffins, oatmeal, or smoothies. Chia Seed Pudding Chia seeds can be made into a pudding by adding two tablespoons of chia seeds to a third of a cup of plant-based milk and letting the mixture set for three hours or overnight. The result is a thick, pudding-like snack. You can add any toppings you like: fresh berries, walnuts, almonds, dark chocolate chips, etc. Dark Chocolate You may be excited to find chocolate on this list, and if so, you aren’t alone. Many chocolate lovers are thrilled to know that chocolate has health benefits. There are two primary health benefits to dark chocolate. The first is flavonols and the second is magnesium. Flavonols may improve brain function and help combat cognitive decline as we age. Many people suffer from memory loss as they age, so adding high-quality dark chocolate to your diet in moderation can be beneficial. One serving of dark chocolate (86% cacao) has 21% of your daily requirement of magnesium. Magnesium is involved in a wide variety of the body’s processes. From nerve function to blood pressure regulation to preventing muscle cramps and promoting more restful sleep, getting enough magnesium is a key factor in preventing many common ailments. Greek Yogurt There's increasing amounts of research about the gut-brain connection and its effects on issues with the brain. Cognitive issues are associated with disruptions to this critical connection between the healthy bacteria in your gut and your brain. Greek yogurt is a good source of probiotics, which may benefit your gut by adding good bacteria that your intestinal tract needs to stay healthy. Although there are conflicting opinions about the benefits probiotics may provide, some studies have demonstrated that probiotics, like those found in yogurt and other fermented foods, can keep your gut and brain happy. The long-term benefit of having a healthy and diverse gut microbiome could be a reduced risk of cognitive problems. Greek yogurt is also a great source of protein. It has much higher amounts than regular yogurt, which is why it’s preferable in this regard. Many people don’t get enough protein at breakfast. Adding Greek yogurt to your morning meal can help you feel more satisfied and prevent you from overeating later in the day. Another great benefit of Greek yogurt is its calcium content. This probably doesn’t come as a surprise since standard yogurt is made from cow’s milk, but it’s still worth mentioning since calcium is involved in much more than giving you strong bones. Calcium also is important for proper function of the nervous system, muscles, hormones, and enzymes. It’s needed for virtually every major bodily process. Try buying plain nonfat Greek yogurt and sweetening it with a bit of honey or stevia. Add fresh fruit, chia or ground flax seeds, and nuts to make a healthy snack or side to your breakfast. Realistic Health Goals Eating healthy can be a daunting task, especially if you’re new to it. When you’re searching for foods that will provide a lot of nutrition, look no further than hearty leafy greens like kale, chia, and flax seeds packed with healthy fats, and Greek yogurt with probiotics. You can even enjoy some dark chocolate, too, and be confident that it’s moving you closer to a healthy lifestyle. Just remember to start implementing changes in a way that’s realistic for you and understand that changing your diet isn’t a linear process. There will be days you check all your “health goal” boxes and days where you’re just doing what you can to get by, and that’s okay! The best way to create a habit that lasts is to anticipate the ebbs and flows that inevitably come with behavior change. Enjoy the benefits of healthy eating! 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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Top 5 Healthiest Alternative Sweeteners to Sugar
Most Americans consume upwards of 80 grams of sugar each day. This is far above the USDA’s recommended 24 grams for women and 36 grams for men. That’s about 6 teaspoons for women and 9 teaspoons for men. Excessive sugar intake has been associated with an increased risk for many illnesses. Consuming many of your calories via items with lots of sugar will likely leave you feeling less than your best. Most of the added sugars Americans consume come from sugar-sweetened beverages, such as flavored coffees and soft drinks. While there are diet versions of soft drinks that are made with artificial sweeteners, limiting your intake of soft drinks is best as it will create more balance in your diet. Are Some Sweeteners Healthier Than Others? This is a popular question that has been hotly debated in the health and wellness space. With many popular diets requiring their adherents to reduce or eliminate sugar, it has become an important discussion. However, it’s important to understand that sugar is sugar and the body processes carbohydrates that come from different forms of sugar the same way. It’s important to avoid the “health halo” effect, which can happen when we assume that because something can be found in nature, it must be superior to man-made items. However, the body processes honey the same way it does refined white sugar, for example. Another important distinction to make is that sweeteners such as maple syrup, often thought of as healthier for being plant-based, are digested and absorbed the same way that refined sugars are. The only thing that makes natural sweeteners superior to conventional sugars is the number of nutrients they offer that refined sugars don’t. Top 5 Healthy Alternative Sweeteners to Sugar 1. Honey Honey is a natural sweetener that’s easily incorporated into many foods and beverages. It’s easy to substitute for white sugar in baked goods and makes them moist. It has many medicinal properties and has been used for thousands of years across many cultures for healing wounds and preventing infection. The antioxidant, anti-inflammatory, and antibacterial benefits of honey are what sets it apart from refined sugars, but it’s important to note that it isn’t “healthier” in the sense that it’s okay to consume in excess. You still want to practice moderation. There are many different types of honey, but generally speaking, raw honey has been minimally processed and contains a lot more of the beneficial ingredients that make honey healthy. Honey that works for both your budget and health goals is best. 2. Stevia Stevia is a no-calorie sweetener made from the stevia leaf. It’s a favorite among registered dietitians because a little bit goes a long way (it’s 50-350x sweeter than sugar), and some research shows that it may be effective in helping people lose weight more effectively. While earlier studies suggested that stevia had pro-inflammatory effects, recent research has demonstrated that it’s safe and is a great substitute for sugar. It doesn’t increase your blood sugar levels but instead passes through the body. For this reason, consuming too much may cause some people to have upset stomachs or diarrhea. Other potential side effects may include bloating or nausea. Some people also report an unpleasant aftertaste with stevia, so the best thing you can do is try it out and see if you like it. Take special care to read the instructions on the package or container you buy. It should state how much stevia is needed to be equivalent to a teaspoon or other measurement of sugar. Stevia is very potent, and you only need a small amount. 3. Erythritol Erythritol is unlike stevia or honey in that it’s a sugar alcohol. Sugar alcohols are organic compounds derived from sugar that has been either manually altered to resemble both sugar and alcohol molecules or are naturally occurring. Erythritol is a type of sugar alcohol that occurs naturally. It’s created by fermenting the sugars found in cornstarch. They don’t behave like alcohol, which is ethanol. They are a type of carbohydrate that has a lesser effect on blood sugar compared to typical carbs due to the previously described altered structure. Erythritol is popular among those following the ketogenic diet because many people like the flavor and the fact that it doesn’t affect blood sugar. This is what makes it more attractive than regular sugar. Another thing to note with sugar alcohols is that when consumed in excess, they may cause diarrhea in some people. Everyone’s tolerance levels are different, so if you’re switching to erythritol for the first time, start with small amounts and work your way up. 4. Monk Fruit Extract Luo Han Guo, or Monk Fruit, is a fruit native to southern China and the northern region of Thailand. It’s made by collecting the juice of the flesh and drying it into a powder. One study found that monk fruit was effective as a low glycemic index food additive and stimulated insulin production. Both of these factors greatly affect your blood sugar levels, and having high levels of sugar in the blood can damage body tissues over time. That’s why this sweetener is said to be a good alternative to regular sugar, especially for those who need to take special care to ensure their blood sugar levels stay stable. Maintaining blood sugar levels is key to optimal health as it maintains consistent energy levels, focus, and better sleep. 5. Coconut Sugar Coconut sugar comes from the coconut palm tree and is said to be more nutritious. It’s made by dehydrating the sap of the coconut palm tree, and the result is a light brown sugar that looks similar in appearance to raw sugar. A 2017 study found that, unlike regular sugar, coconut sugar is potentially high in antioxidants such as vitamin C, and also contains several B vitamins, potassium, and sodium. As previously discussed, refined sugars are completely devoid of nutrients. This shows that although coconut sugar will have the same effect on blood sugar levels and should be consumed in moderation, it’s “healthier” in the sense that it has nutritional benefits that regular sugar cannot offer. So Long, Sugar Consuming excess sugar in any capacity can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. Finding alternatives to conventional sugar can be a good way to reduce your added sugar intake and prevent illness. However, the sugar that you opt for should still be consumed in moderation, as alternative sweeteners aren’t without their side effects. It’s a good idea to check with your doctor or a registered dietitian before switching to an alternative sweetener if you have any concerning health conditions. 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.
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How to Make a Salad You’ll Actually Want to Eat
Often hailed as the epitome of healthy eating, salads are a great way to get more veggies into your diet. Unfortunately, they’re often bland, which doesn’t make them very exciting to eat. What you might not know about salads is there are many ways to make them hearty, filling, and enjoyable – you don’t have to settle for flavorless lettuce drowned in dressing! Here are some healthy ways to spice up your salads by adding more variety and flavor. Core Components of a Healthy Salad To optimize your salads, it’s best to include a variety of flavors and textures. For example, a salad that’s only romaine lettuce and ranch dressing will get boring quickly compared to a salad with romaine, seasoned grilled chicken, shreds of parmesan cheese, crunchy red onions, and tangy olive oil and vinegar dressing. You may think your greens-only salad is healthy because it’s loaded with polyphenols and other healthy nutrients. But to really get the most out of what salads can offer nutritionally, you’ll want some protein and healthy fats in there, too. This will help create a balanced meal to keep you full longer than if you just ate a salad completely made up of lettuce. Healthy Bases for Salads The best salad is the one you’ll enjoy eating and that appeals to your taste buds. Additionally, you’ll get more nutrition out of a salad if you opt for dark leafy greens. A blend of light and dark greens is fine if you aren’t keen on the taste of darker greens. Below are some all-star greens that are nutritious bases for a salad. Spring Mix You can find spring mix salad blends at most supermarkets. Though there are many different blends among various brands, they often contain greens such as green leaf lettuce, radicchio, baby spinach, red romaine, and arugula. This blend has more flavor than lighter lettuces such as romaine, but is still mild in flavor, making it an excellent base that pairs well with white meats, dried fruits, and vegetables like shredded carrots. Spinach and Arugula Spinach and arugula go well together, too. Arugula is known for its “peppery” flavor; it has a slight bite to it that makes it great in salads. Adding a small amount goes a long way, and it doesn’t overpower the mild flavor of spinach. Arugula has folate, magnesium, potassium, and vitamins C and K. Spinach has calcium, iron, and vitamin A. A recent study found that these nutrients may help strengthen the immune system and combat the effects of stress. Massaged Kale Kale is an excellent source of many vitamins and minerals, including, calcium, copper, potassium, and vitamins A, C and K. It also has lots of fiber and can promote healthy digestion. It has a strong flavor, and goes well with milder greens like spinach or romaine. If the flavor of kale is too strong for your preference, you can opt for baby kale instead – the younger kale plant is much milder. One of my favorite ways to enjoy kale is to massage it by hand with avocado, a little fresh lemon juice, and a dash of salt and pepper. It’s so simple and easy, and massaging the kale not only softens the texture, but also takes away some of the bitterness in the leaves. Healthy Toppings for Salad There are endless options when it comes to salad toppings. It’s great to be creative and keep trying new things, otherwise you can get stuck in a rut and give up on salads altogether, which means you’ll miss out on all their health benefits. Here are some unique ideas for healthy salad toppings. Healthy Protein Sources One way to transform your salad from a uninspired dish that leaves you feeling hungry in an hour to a filling and satisfying meal is to add plenty of protein. Protein helps you feel full longer and is important for healthy skin, hair, and many of the body’s processes. Roasted chickpeas Baked or grilled chicken Hemp hearts Boiled eggs Tuna Quinoa Lentils Shrimp Black beans, kidney beans Healthy Fruit Options Fruits are often left off salads, but they’re one of the ways you can make salads more interesting. Combining sweet or tart fruits with savory items in salads can create dynamic, rich flavors that will make you look forward to eating your salad. Dried fruit: dried cherries, cranberries, or apricots are a good source of fiber and can add some sweetness and texture to your salad. Make sure to opt for dried fruits that don’t have sugar added – the USDA recommends limiting sugar to less than 10% of your total daily caloric intake. Fresh strawberries, blackberries, or blueberries: these are full of antioxidants that help your body combat the effects of stress. They pair well with feta cheese and spinach. Healthy Fats Fats add flavor, and most of the options below also have additional protein, vitamins, and minerals. Adding protein and healthy fats to your leafy greens will make it a meal that’s more satisfying and keeps you full throughout the afternoon or evening. Avocado Olive oil (paired with vinegar as dressing) Nuts (walnuts, almonds, cashews) Seeds (sunflower seeds, pumpkin seeds) Healthy Veggies Vegetables can add color, fiber, vitamins, and minerals to your salad. They also enhance the flavor profile of your salad. With so many different veggies to choose from, you can ensure that your salad always has new and fresh flavors. Carrots (shredded or sliced) Broccoli Red or white onion Cucumbers Bell peppers, banana peppers Brussels sprouts Sliced radishes Mushrooms Olives Healthy Dairy Options Dairy can be a great way to add more protein, calcium, and flavor to salads. Most salads that have dairy offer it in the form of cheese. Adding small amounts of cheese can make salad even more delicious. Try these cheese options: Feta cheese Parmesan cheese Blue cheese Goat cheese Parmigiano Reggiano Recipes to Get You Started Now that you know how to construct a healthy salad and some ways to change things up, here are some recipes to help you start making amazing salads: Greek Salad Massaged Kale Salad with Roasted Chickpeas Healthy Taco Salad Quinoa Salad Mediterranean Lentil Salad Vegan Cobb Salad Final Thoughts As you can see, there are many ways to spruce up your greens, and eating salads doesn’t have to be boring or mundane. With a little creativity, you can build salads that please the palate and help you look forward to eating your veggies. Any time you start a new habit, remember that it’s okay to take one step at a time. It can be overwhelming to make too many changes all at once, so try adding one or two new items to your salads, or simply switch out your greens for starters. Happy salad making! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are Prebiotics & How to Get More of Them In Your Diet
Over the last decade, probiotic supplements and certain fermented probiotic foods – like yogurt, kefir, kombucha, sauerkraut, and kimchi – have become wildly popular due to the health benefits that come from supporting a healthy gut microbiome. That’s good news. Our gut health can suffer due to factors such as stress, antibiotic use, and poor diet, all of which can reduce the population of good bacteria in the gut, causing bacterial imbalances and other negative effects. Probiotics offer one way to help restore the gut’s microbial balance, but there’s another. Enter prebiotics. What Are Prebiotics? Prebiotics are carbohydrates, often dietary fibers, that help feed the beneficial bacteria in your gut. So, rather than restocking the gut with good bacteria, prebiotics feed the good bugs already present in your gut and help them flourish. Science defines a prebiotic as “a substrate that is selectively utilized by host microorganisms conferring a health benefit.” Usually, a substrate is a soluble fiber. Dietary Fibers Dietary fibers can be split into two categories: soluble fiber, which is fermented by gut bacteria, and insoluble fiber, which isn’t fermentable and acts as roughage. While all prebiotics are soluble fiber, not all soluble fibers are prebiotics because they aren’t all metabolized by beneficial gut microbes. Most of the research conducted so far focuses on prebiotics that influence the most prevalent gut microorganisms (namely well studied probiotics like Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175). These prebiotics are classified as fructooligosaccharides (FOS), galactooligosaccharides (GOS) and inulin (a type of FOS). How Prebiotics Work Research on prebiotics is both new and very promising, showing a host of benefits. Here’s what we know so far. Your good gut bacteria turns prebiotic fiber into a short-chain fatty acid called butyrate, which promotes colon health and supports the health of the epithelial defense barrier. In fact, studies suggest that butyrate production in the colon cannot be maintained without adequate intakes of prebiotic fiber. Research also suggests that prebiotics may help digestion; enhance the bioavailability and uptake of minerals such as calcium, magnesium, and potentially iron; support cardiovascular health; and promote satiety and healthy blood sugar levels, as well as support immune health. Best Prebiotic Foods, Supplements and More Prebiotic supplements are growing in popularity. Prebiotics are now being added to everything from energy bars, to beverages, to baked goods. Many medical professionals believe you can get all the prebiotics you need from a healthy diet. 12 Prebiotic-Rich Foods to Help Boost Your Gut Health 1. Seaweed It’s estimated that 25 – 75% of seaweed’s dry weight is comprised of fiber. The sugars (sulfated polysaccharides) in seaweed have been shown to increase the growth of beneficial gut bacteria. Additionally, they can increase the production of short-chain fatty acids, which are needed to support and nourish the cells lining your gut. 2. Apples You know what they say about an apple a day. The pectin in apples accounts for approximately 50% of its total fiber content. Pectin increases butyrate, the short-chain fatty acid that promotes the health of the colon. 3. Chicory Root Chicory root has a wonderful coffee-like flavor. Roughly 47% of its fiber comes from the prebiotic inulin. Inulin nourishes gut bacteria and supports healthy digestion. 4. Dandelion Greens Dandelion greens are delicious in salads. High in fiber, they’re a rich source of inulin, which helps with elimination and boosts friendly bacteria in the gut. 5. Jerusalem Artichoke The Jerusalem artichoke’s fiber has a high inulin content making it even better than chicory root in boosting the colon’s friendly bacteria. It also helps to promote immune health. 6. Garlic Here’s another reason to love garlic…its fiber content contains both inulin and FOS. Garlic acts as a prebiotic by promoting the growth of bifidobacteria in the gut. As an added bonus, it stops unhealthy bacteria from growing. 7. Onions Onions are easy to work into the diet – you can add them to just about any dish. Similar to garlic, its fiber has inulin and FOS. 8. Leeks Super delicious in soups, leeks contain up to 16% inulin fiber, which makes your gut bacteria happy and helps with digestion. 9. Asparagus Asparagus is a delicious vegetable by itself or in a soup. It’s also another great source of prebiotics. The inulin content can be around 2-3 grams per 3.5-oz serving. 10. Bananas This popular fruit is rich in vitamins, minerals, and fiber. The fiber contains small amounts of inulin. Also, unripe bananas are high in resistant starch that has prebiotic effects. 11. Barley Barley is a wonderful cereal grain rich in beta-glucans. Beta-glucans are a prebiotic fiber that promotes the growth of friendly bacteria in the digestive tract. This fiber may help promote healthy blood sugar levels too. 12. Oats Oats are extremely versatile. You can enjoy them as a hot cereal in the morning or make oat flour and use them in baked goods. They contain high amounts of beta-glucan fiber and some resistant starch. Beta-glucans also support healthy cholesterol and blood sugar levels, which can slow digestion and help to control appetite. Final Thought To ensure your gut is healthy and happy, keep taking probiotics. Science shows they’re beneficial to your health. But they’ll be more effective if you feed them well with these prebiotic foods! 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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