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10 Ways to Make Your Meal Prep Brain Healthy
These days, with hectic schedules jam-packed with school projects, work presentations, meetings, errands, sporting events, concerts, and other social functions, who has time to think about meals? Fortunately, there’s a super helpful way to relieve the stress that can come from buying and making food every day. Learning the essentials of meal prepping is a great way to save time and money…and eat healthily. To streamline your mealtime, here are 10 simple ways to plan out and create a series of savory and healthy meals... 10 Easy and Healthy Meal Prep Tip 1. Make a Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Before heading out to the store to purchase a week’s worth of groceries, take stock of what you already have on hand. Make an inventory of what’s in your refrigerator, freezer, pantry and spice rack. In the long run, you’ll save time and money if you have a solid plan in place for everything you need to buy for your weekly meal prep. It might surprise you just how much easier it is to make healthy meals when you plan ahead. 2. The Power of Protein Be sure to include protein with every meal. Protein helps maintain healthy blood sugar levels, decrease cravings, and power your metabolism more than high-carb, sugar-filled foods. Nuts, seeds, legumes, grains, and vegetables all contain some of the 20 essential amino acids you need. Fish, poultry, and most meats contain all of them. Shop for animal protein that is free-range, grass-fed, and free of hormones and antibiotics. For fish, seek out sustainably harvested and mercury-free sources. Though more expensive than industrial, farm-raised animal protein, quality fish and other meats are a good investment in your health. 3. Smart Shopping Pick one day a week to go food shopping. Fill your cart with vegetables and other nutrient-rich foods to help fuel your body and keep your brain active and healthy. Avoid processed, boxed foods as much as possible. Never shop without a grocery list as this can create the need to make multiple trips to the store if you forget important items. Try to purchase everything you need for meal prep in just one shopping trip each week. 4. Eat from the Rainbow In addition to leafy green vegetables like spinach, kale, and collard greens, different colored vegetables, such as bell peppers, squash, broccoli, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, free radical-blocking carotenoids, and flavonoids that are excellent antioxidants. Plant foods (phytonutrients) also can help balance healthy inflammatory response and lessen your chances of brain, heart, blood pressure, blood sugar, joint, or gastrointestinal problems. 5. Prepare Together If possible, try tackling your “to do” list with others. Spending time with friends and family while you share tasks, like shopping, cooking, and cleaning can be an enjoyable time of bonding. Plus, the more helping hands you have, the quicker the meal prep process should go. You don’t have to do it all by yourself, so don’t be afraid to enlist some help. 6. “Smart” Carbohydrates So-called “smart” carbohydrates are essential to life because they’re loaded with nutrients, help keep your blood sugar in healthy balance, and decrease cravings. Most vegetables, legumes, and low glycemic fruits (apples, pears, and berries) are smart carbs. When shopping for fruits, only purchase those that have the lowest sugar content and the lowest glycemic (unlikely to raise blood sugar) indexes. 7. Schedule a Time Set aside one day each week to prepare meals that are balanced and healthy. Having a set time hardwired into everyone’s schedule will help make meal prep a priority while giving your handy helpers something to look forward to. If something comes up and you need to change your meal prep day, that’s okay. Try to reestablish a consistent day as soon as your schedule allows. 8. Healthy Fats The body needs fats to build cell structure. The most healthy fats tend to come from foods that contain omega-3 fatty acids, which are found in chia seeds, ground flaxseeds, walnuts, avocados, and sweet potatoes. Though the body can convert some of these into small amounts of EPA and DHA, cold-water fish (salmon, tuna, mackerel, sardines, anchovies, and cod) are good sources of actual, preformed EPA and DHA. Avoid farmed salmon and try to get cold-water fish from Alaska or close to the Antarctic, where the ocean waters are the least contaminated. 9. Antioxidant-Rich Berries The brain is vulnerable to attack by free radicals – highly reactive molecules that burn away antioxidants. Berries are one of the most concentrated sources of antioxidants in the plant kingdom. The antioxidants in blueberries help protect the brain against oxidative stress (including from toxic pollutants), support learning capability and motor skills and have shown promise for memory in clinical trials. Other berries, including strawberries, blackberries, and raspberries, as well as goji, mangosteen, and noni, provide differing classes of antioxidants. The greater the variety of berries you eat, the broader the antioxidant protection you’ll have. 10. Quality Storage Containers After you’ve prepared several delicious and nutritious meals, make sure you have adequate means to preserve the food. Storage containers are one of the most important parts of meal prep. If you don’t already own quality storage containers, now is the time to invest in some. Select containers that are specifically designed to hold healthy portions and make sure they’re dishwasher and microwave safe. Whether glass or plastic, purchase durable containers that will last for several years. If you intend to freeze foods, make sure the containers have tight seals to prevent freezer burn. Following these 10 meal prep tips can help relieve the stress and tedium of making piecemeal meals and free up more time for you to do the things you love. You can find many delicious, brain-healthy recipes in The Brain Warrior’s Way Cookbook. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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The Food and Mood Connection: 7 Foods to Brighten Your Mood!
The Food and Mood Connection You already know that the food you eat each day plays a vital role in your overall health, but did you know that it can affect your mood too? Making healthier choices in your diet will not only help control your waistline, but it can also help lift your mood, and provide a long-lasting boost in energy and focus. Since your brain is always working, it requires the right brain-boosting food with specific vitamins and high-quality nutrients to use as fuel throughout the day. The fuel we choose to eat can greatly affect our mood, energy, and our brain’s overall performance. Our brains produce serotonin, a neurotransmitter that helps calm and soothe us, giving us a more relaxed, cheerful mood. We recommend not only adding the best foods for good moods to your diet, but also incorporating natural supplements like BrainMD’s Serotonin Mood Support. These natural supplements can help ease anxiety, maintain a healthy mood and self-confidence, and can even help sustain deep sleep, a healthy appetite, and social engagement. 7 Foods to Eat for a Brighter Mood Here are seven mood-boosting foods that you should add to your next grocery list: 1. Berries Blueberries, raspberries, and strawberries are all high in vitamin C, which helps cope with cortisol, a hormone that is released during times of stress. 2. Beans Black beans, lentils, and lima beans are all rich in magnesium, a mineral that functions to provide relaxation and calm. 3. Dark Chocolate Chocolate is one of the ultimate comfort foods. The very taste of chocolate can produce a near euphoric state in many people. Brain healthy dark chocolate is full of protein and fiber and supports a positive mood and healthy cognition. 4. Fish Mackerel, salmon, sardines, and trout all have high amounts of omega-3 fatty acids, which can alleviate anxiety. 5. Herbal Teas Many herbal teas, such as chamomile, have calming properties. Black, green, white and red (rooibos) teas are also rich in antioxidants. Drinking a cup of warm tea can relieve stress and lift the spirits. 6. Leafy Greens Kale is loaded with mood-moderating magnesium and raw spinach contains bliss-enhancing nutrients. 7. Whole Fruits Apples, bananas, and oranges are packed with fiber and vitamin C. The sweet tastes and aromatic smells of these fruits can brighten one’s outlook and promote well-being. Foods to Avoid If you struggle with drastic changes in your mood and energy levels often, it can be helpful to avoid certain foods and beverages that can trigger mood swings. Here are some foods and beverages to avoid: Caffeine Alcohol Sugar Breads Pasta Potatoes White Rice As with any changes in diet, it is important to introduce new foods gradually to allow your body to adjust to a new routine and ensure that you do not have any food allergies. You will be amazed at the abundance of energy and the lifted moods these healthful foods will provide. Remember, fuel your brain with these key nutrients and supplements to support stress and mood and you will be feeling your best in no time! For more information about our focus and attention products, and our full catalog of supplements, please visit us at BrainMD.
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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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Some of the Best Nutrients for a High-quality Life
In our fast-paced world, there’s an overabundance of foods that are harmful to our health. While most people realize that eating a steady diet of hamburgers, French fries and soft drinks isn’t beneficial for our health, the convenience of junk or fast food is a dangerous trap that many in our society fall into on a consistent basis. The Diet Downfall The standard American diet (SAD), or Western pattern diet (WPD), is largely composed of unhealthy foods that are: Highly processed- essential nutrients lost Pro-inflammatory- injurious to muscles, joints, and organs Artificially colored and sweetened- toxic to the liver and other organs High glycemic index- overworks the body’s sugar processing system Low in fiber- robs probiotics of the food they need Laden with hormones- can adversely affect the body’s delicate hormone balance Pesticide sprayed- toxic to humans Tainted with antibiotics- harmful to probiotics This diet typically is high in sodium, refined sugars, omega-6 fatty acids, trans fats, and excess calories. People who maintain a diet loaded with simple carbohydrates (such as bread, pasta, potatoes, rice, fruit juices and sugar) have an increased risk for problems with their digestive system, liver, pancreas, heart, circulation, and overall brain health. On the flipside, a healthy diet should include plenty of fresh vegetables, seeds, nuts, berries, beans, free-range poultry, grass-fed meats, and wild caught, cold-water fish. This diet tends to be higher in omega-3 fatty acids, vitamins, minerals, and fiber. But even those who try to eat a healthy diet may find it challenging to get all the nutrients they need daily. The Nutrition Gap Numerous large population surveys have documented that the foods currently available aren’t providing enough of the nutrients the brain and body need. Despite your best efforts to follow a healthy diet, many foods are so low in nutrients that you’ll always have a gap in nutrition. That’s where dietary supplements come in – they help fill the gaps in your diet with the nutrients you’re missing by only eating foods. Get Nutritional Support One of the best ways to optimize your health is with high-quality supplements. The foundation of everyone’s supplement plan should be an ultra-pure, clinically proven multiple vitamin-mineral supplement with the best nutrients to help improve energy, focus and memory. BrainMD is proud to recommend… NeuroVite Plus Multivitamin The first and only daily multivitamin created through the clinical experience of brain health expert Dr. Daniel G. Amen, NeuroVite Plus Multivitamin combines more than 50 of the best nutrients, vitamins, minerals, and plant extracts, in their most active forms, to give you whole mind-body nutrition.* NeuroVite Plus also contains 3 of Dr. Amen’s hand-selected, high-nutrient blends: 3 Proprietary Nutrient Blends The Brain Boosting Blend This blend is without precedent among multiples. Dr. Amen developed this potent blend to promote optimal brain function and support the aging brain.* These clinically researched, brain directed nutrients help increase energy production by boosting mitochondrial function, protecting against toxins by raising antioxidant levels, promoting healthy blood sugar levels, and supporting the brain’s nerve cell communications via their trillions of connections (synapses).* This blend’s hefty 575 milligram daily allowance provides: PhosphatidylSerine (PS), the brain nutrient best documented for improving memory, is most abundant in the trillions of synapses where the brain’s nerve cells interconnect.* PS is the only nutrient granted 2 Qualified Health Claims by the U.S. FDA, related to its brain benefits.* PS has over 35 double-blind clinical trials and is proven useful for attention in children as well as for memory in adults.* Acetyl-L-Carnitine (ALC) fuels energy generation by the mitochondria, and supplies acetyl groups that help the brain make the important neurotransmitter acetylcholine.* ALC is also used by brain cells to help regulate their gene activity.* In clinical trials, ALC consistently improved the health of nerve cells.* Alpha-Lipoic Acid (ALA) is a major energy cofactor, naturally built into the structure of three key energy enzymes that are active in the brain cells but also active in every other cell of the body.* Clinical trials indicate ALA enhances nerve cell energy, maintenance and repair.* Coenzyme Q10 (CoQ10) is an essential cofactor for energy generation in the body, via the mitochondria’s electron transfer enzymes.* These are constantly at work in our cells and supply over 90 percent of all the energy needed by the brain and other organs.* CoQ10 is also a powerful antioxidant that simultaneously protects our cells and tissues against toxins.* These costly ingredients were included to make NeuroVite Plus a more robust, fully brain-directed multiple.* The Fruit and Vegetable Blend Individuals who struggle to consume the optimal amounts of fruits and vegetables every day can benefit from this formulation.* This proprietary blend offers antioxidant and numerous other health benefits from its array of plant nutrients (phytonutrients).* This unique blend was added to NeuroVite Plus to provide the richness of plant substances that support brain and whole-body vitality.* Alfalfa sprouts contribute vitamin K and contain superoxide dismutase, an important antioxidant enzyme.* Broccoli sprouts provide sulforaphane, a brain protectant.* Carrots, tomatoes, spinach, wild blueberries, strawberries and acai contain a variety of carotenoids, flavonoids, anthocyanidins, and many other phytonutrients that offer numerous health benefits to all our tissues.* The Digestive Enzyme Blend The Digestive Enzyme Blend was developed to assist with digestion of the NeuroVite Plus ingredients and generally support digestive health – critical for a healthy gut and brain.* This full spectrum, plant-derived enzyme blend includes lipase, amylase, lactase, cellulase and protease.* The current nutritional research makes clear that everyone can benefit from taking a multiple vitamin-mineral supplement that’s concentrated, naturally derived, and made with integrity.* For all the above, take NeuroVite Plus daily.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about NeuroVite Plus Multivitamin 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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10 of the Best Ways to Protect Your Brain
Your brain is the most complex machine in the universe. No one knows exactly how complex the brain is, but scientists estimate you have more neurons in your brain than there are stars in the Milky Way Galaxy. As the executive control center of the entire body – and the supervisor of every thought, mood, memory, and action – your brain makes you you. That’s why you must do everything you can to take care of your brain. Here are 10 practical steps you can take to help protect your brain… 10 of the Best Ways to Protect Your Brain 1. Practice Brain Safety Since there’s an increased risk associated with multiple hits to the head, it’s imperative that you take care of your brain. Even though protecting your head should be a no-brainer, it’s helpful to be reminded of some practical brain safety tips that can reduce your risk of head injury, such as: avoid high-risk sports where you can hit your head, remember to wear a seat belt when in a vehicle and always wear a helmet when on a motorcycle, bicycle, skateboard, snowboard, skis or rollerblades. 2. Eat a Healthy Diet Proper nutrition is essential to peak brain function. A healthy diet includes lean protein, fruits, vegetables, nuts and healthy fats such as olive oil. It’s recommended that you eat 9 servings of fruits and vegetables every day. 3. Stay Hydrated Every system in the human body needs water to function. Your brain is roughly 80% water, so avoid anything that dehydrates it – such as excessive alcohol or caffeine. Even being slightly dehydrated can impair performance in tasks that require attention, immediate memory retrieval, and physical skill. 4. Healthy Pleasure Centers Deep inside your brain, your pleasure centers respond to several neurotransmitters, particularly dopamine. When dopamine is depleted, low motivation and mood can develop. Increase your dopamine naturally by engaging in meaningful and beneficial activities on a regular basis. Do work that you enjoy and take time to have fun with your loved ones. It’s equally important to avoid wearing out your pleasure centers with substance abuse, gambling, video games, and compulsive eating or shopping. 5. Get Regular Exercise Physical activity is perhaps the single most important thing you can do to keep your brain healthy. Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and trigger the generation of new nerve cells that can help the brain self-regulate and calm down. Walking can help you clear your mind, decrease anxious feelings, improve your mood and burn some calories all at the same time. 6. Avoid Alcohol Alcohol is not a health food and should be used in moderation. Even one glass of beer or wine per day can negatively affect the brain and body. Never drive under the influence of alcohol. This also applies to prescription medications, which can impair your ability to drive. 7. Quality Sleep Getting at least 7-9 hours of sleep a night has been shown to help your brain function at optimal levels. When you don’t get enough sleep, overall decreased blood flow may create a buildup of harmful waste products in the brain tissue, which can disrupt thinking, memory, and concentration. 8. Balanced Blood Sugar Keep your blood sugar balanced throughout the day with healthy snacks, green tea, and a multiple vitamin-mineral supplement that supplies chromium and other nutrients. Low blood sugar levels are associated with reduced blood flow to the brain, poor impulse control, irritability, and bad decisions. 9. Just Relax From time to time, all of us need to recharge our batteries and self-care is key to physical and mental health. Learning how to counteract stress and calm your body can help enhance your mood, improve brain function, lower blood pressure, and protect you from certain illnesses. 10. Fill the Nutrient Gap Though food can help promote brain health, numerous surveys show there’s a gap between the foods you eat and the nutrition you need. High-potency dietary supplements can help fill the gap created by a modern diet consisting of many unhealthy and processed foods grown in poor soil and depleted of nutrient content. Without these vitamins, essential minerals and other nutrients, you may find it more difficult to engage in activities and manage daily routines. To prevent periods of low energy, mood, and memory issues, always remember to take your supplements...one of the essential brain care basics. Even adding a few key brain nutrients – such as vitamin D, vitamin E, or magnesium – into your daily regimen can go a long way toward helping you stay focused and sharp. We recommend taking a broad-spectrum multiple, such as our NeuroVite Plus Multivitamin daily, along with a concentrated fish oil like Omega-3 Power to ensure you’re getting enough omega-3 EPA and DHA.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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12 Best Foods for Your Brain Health
Taking care of your brain may be as simple as eating the right foods, and consuming proper amounts of vitamins and other nutrients to support your heart, brain and muscles, too. Consistent exercise and other regular healthy habits (sound sleep) will help bolster your brain, too. Here are our top 12 foods that are very beneficial for brain (and heart) health. They’re also delicious! Fruits and Vegetables, Best Foods for Brain Health Spinach and leafy greens. These nutrient-dense vegetables are rich in magnesium, which helps dilate blood vessels, and boost blood flow to the brain. Asparagus. An incredible source of folate, asparagus is energy for your brain! Studies show that people with lower levels of folate tend to be more likely to experience depression. Oranges. Your body can’t naturally make vitamin C, but it’s an essential nutrient for eyesight and healthy brain cells, so eat up. Oranges are also rich in flavonoids, shown to improve memory and cognition. Blueberries. Cancer-fighting antioxidants in many berries help protect the brain from oxidative stress (and toxic pollutants) believed to reduce risk of serious memory issues. Studies suggest blueberries support learning capability and motor skills. Omega-3 Fatty Acids: Your Brain’s Best Friend Omega-3 fatty acids play crucial roles in reducing bad cholesterol, decreasing inflammation, and asthma, among other conditions. There’s a balance between Omega-3 and Omega-6 fatty acids you should know about. Walnuts. Consume them in whole form, with the skin on, for maximum polyphenols. These little nuts are full of Omega-3 fatty acids which help lower your risk for mood issues, can help you sleep better, and increase memory. Salmon. Naturally high in Omega-3, these keep your brain full and fit. Studies show that people with low levels of Omega-3 have smaller brains than those with high levels. Olive Oil. High in monounsaturated fats and polyphenols, consuming olive oil has natural anti-inflammatory benefits and has been shown to help improve memory. Flaxseed. A great source of protein and fiber, this little seed is also a good source of vitamin E, which can help decrease cognitive decline. Avocado. This incredibly underrated fruit, is full of healthy fats that help to normalize blood pressure and cranial blood flow. Healthy blood flow means a healthier brain. (And good guacamole can’t be beat!) Can Chocolate Actually Be Good for Your Brain? Dark Chocolate. It’s true, chocolate is a health food! Just a few ounces of organic cocoa can help improve blood circulation to the brain. It also stimulates “get happy” endorphin production and increases antioxidants. Try BrainMD's healthy chocolate bars! Peppermint. This food doesn’t even need to be eaten, based on its aromatic properties. Whether eaten, chewed, or smelled, peppermint can increase both alertness and memory, while improving reasoning and problem-solving kills. Green Tea. Antioxidants in green tea help decrease toxic free radicals and encourages healthy blood flow. Drinking green tea in some studies has been shown to potentially decrease the risk for dementia and it may help curb cognitive decline. Always brew fresh leaves – powdered drinks will not provide brain health benefits. Taking care of your brain may be as easy as eating healthy meals, drinking plenty of water (and tea), and ramping up that exercise routine. Find 100 brain-healthy recipes in Tana Amen’s and Dr. Amen’s newest book, The Brain Warrior’s Way Cookbook.
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The Best Healthy Foods to Eat This Holiday Season
“My eyes were bigger than my stomach.” Have you ever said that after bingeing at a party or family feast? Overeating at social gatherings is common, especially during the holidays. When delicious foods are spread out in front of you, it’s easy to get swept up in the moment and lose control over your well-established health habits. But before you scoop up a second helping of mashed potatoes or attack the dessert table, make a nutritional game plan to safeguard your health. Healthy Holiday Foods Many people experience weight gain during the holidays. Portion sizes certainly contribute to waistline struggles. Eating foods saturated with fat and sugar can also pack on the pounds. On the flipside, eating healthy foods can help you have more energy, a better mood, and more mental sharpness. When sitting down to a holiday meal, select foods that are high in protein, fiber and healthy fats, such as: Asparagus- An incredible source of folate, asparagus is beneficial for your brain. People with lower levels of folate are more likely to experience episodes of low mood. Avocado- This underrated fruit provides healthy fats and loads of potassium to help maintain healthy blood pressure. Avocados also provide lutein and zeaxanthin, vitamin-like nutrients crucial for vision. Blueberries- The antioxidants in blueberries help protect the brain against oxidative stress (including from toxic pollutants) and have shown promise for memory in clinical trials. Edamame- Replace finger foods like M&Ms with shelled edamame, which is roughly the same size as those candies. Edamame is high in protein and fiber and is the perfect low-calorie snack for when you get the munchies. Oranges- Your body can’t naturally make vitamin C, but it’s an essential nutrient for healthy brain cells and for making brain neurotransmitters. Oranges are also rich in flavonoids, which can help improve memory and cognition. Salmon- Naturally high in omega-3 fatty acids, wild-caught salmon helps keep your brain fit. Omega-3 EPA and DHA are highly concentrated in the brain and are essential for vision and cardiovascular health. Spinach- This nutrient-dense vegetable is rich in magnesium, potassium, folate, and vitamins A and K. Other leafy greens like kale and collard greens provide generous amounts of vitamins A and C. Walnuts- Consume them in whole form, with the skin on, for maximum benefit. These little nuts supply lots of magnesium, potassium, and vitamin E, along with powerful antioxidant flavonoids. In clinical trials walnuts have improved mood and mental focus. When presented with unhealthy foods this holiday season, use these 5 tips for maintaining a healthy diet: 5 Tips for Staying Healthy Through the Holidays 1. Make a Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Be mindful of what holiday pitfalls you’re likely to face and make a plan for how to address them. It can be as simple as writing out your goals or biggest challenges and putting them where you can see them. Make sure to read them regularly and you’ll be surprised at how much easier it is to make healthy choices during the holidays. 2. Fill Up First Rich, sweet and salty foods are hard to resist, especially when you’re hungry. Before attending a family gathering or holiday party where you know unhealthy foods will be served, eat a low carb and high protein meal first. That way, you won’t feel hungry and will be less likely to eat unhealthy foods. 3. Eat from the Rainbow Colorful fruits and vegetables, such as blueberries, spinach, kale, collard greens, bell peppers, and squash, have tremendous health benefits. They provide an enormous array of vitamins, minerals, flavonoid antioxidants, anti-free radical carotenoids, and thousands of other substances that promote good health. Plant foods also can help balance healthy inflammatory response, which lowers your exposure to brain, heart, blood pressure, blood sugar, joint, or gastrointestinal problems. 4. Pack a Snack To avoid a snack attack, bring along healthy snacks when food options are limited. Emergency rations can be a lifesaver in the case of cravings brought on by low blood sugar. Examples of healthy snacks are dried fruits without sugar added (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts without added salt (almonds and walnuts). 5. Curb Your Cravings BrainMD’s Craving Control contains six clinically studied ingredients that work together to help calm cravings, assist with healthy blood sugar balance, and promote a positive mood. It can help diminish the frequency and intensity of your cravings and help you achieve better control over your behavior. Implementing these 5 tips can help prevent setbacks in your diet and ensure that you won’t be tempted to engage in binge eating this holiday season. For more information about Craving Control or our full catalog of brain healthy supplements, visit the online store at BrainMD.
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Brain Boosting Ingredients: Benefits of PhosphatidylSerine (PS)
What are the basic ingredients for a brain healthy life? It all starts with pure and potent nutrients. BrainMD’s supplements are made with high-quality ingredients that can help improve brain health and the functioning of many other organs in the body. In this blog series, we’re taking a closer look at the origins, uses, and recipes for some of our key ingredients so that you can incorporate them into your diet and daily supplement regimen. One ingredient we’re proud to recommend is PhosphatidylSerine (PS), the most proven nutrient for memory and brain health. What is PhosphatidylSerine? PhosphatidylSerine, pronounced fos-fa-tie-dil-see-reen, is a phospholipid nutrient present in all our cells but especially concentrated in the brain’s nerve cells. PS is crucial for enhancing recall and for promoting healthy attention, learning and mental sharpness. PS has been extensively researched in humans, animals, and cultured cells, and is the most proven nutrient for memory. PS is a universal building block for cell membranes, the dynamic structures that link the nerve cells into trillions of information transfer connections (synapses). The brain’s billions of nerve cells also need PS to package neurotransmitters into membrane structures for subsequent release into the synapses. PS is fundamental to the membranes of mitochondria, the microscopic power plants that generate energy for all our cells. The Origin of PhosphatidylSerine PS is naturally produced by the body and is found in practically all foods, but mostly at very low levels. One of the richest sources of PS is cow brain, but not many people eat brain and concerns over diseases make this a risky and unappealing source of PS. PS is also present in organ meats, like liver and kidneys. Cow’s milk has a small amount of PS. The best food source of PS is chicken egg yolks, which also provide a host of important nutrients. A great way to ensure daily intakes of PS at levels sufficient to improve brain function is to take a PS dietary supplement. Earlier PS supplements came from soy, which can be allergenic. BrainMD’s NeuroPS is derived from sunflower, a vegetarian source that’s free of soy allergens.* Here Are 5 of the Best Benefits of PhosphatidylSerine Improves Memory and Learning PS improved verbal fluency and enhanced learning and recall of names, faces, words, and numbers in double-blind clinical trials. PS is better documented for these benefits than any other nutrient. Promotes Attention In a double-blind clinical trial with children aged 4-14 years, the group that received PS at 200 mg per day showed improved attention, self-control, and short-term memory, when compared to those receiving a placebo. Drives Brain Neurotransmitter Systems PS is an essential building block for cell membranes, which organize enzymes and other proteins into molecular complexes to optimize the body’s life processes. PS promotes the actions of at least 4 major brain neurotransmitters: acetylcholine, dopamine, serotonin, and norepinephrine. Essential for Brain Cells to Make Energy Our brain uses more than 20% of our body’s total energy. The brain’s energy-guzzling nerve cells are the largest in the body. Our brain cells rely on mitochondria to make more than 90% of their energy. PS is essential for the mitochondria to function. Promotes Overall Brain Health PS is essential for the brain not only to make energy, but to manage its trillions of nerve cell connections. PS promotes brain health at all stages of life, from childhood through adulthood. Common Uses PS has the best track record for improving memory, as recognized by the U.S. FDA with two allowed Qualified Health Claims. Also, as a major cell membrane building block, PS works closely with omega-3 EPA and DHA to promote efficient synaptic functioning that contributes to healthy mood and behavior. PS is commonly used for improving attention and academic performance in children. PS is safe and well-tolerated. Recipe Berries are loaded with antioxidants and have a host of health benefits. Blueberries, referred to as “brain berries” among neuroscientists, may help delay short-term memory loss. If you like berries in your smoothie, you’ll love this delicious recipe for a Brain-Smart Smoothie. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Do Sugar And Cocaine Have In Common?
Why Is Sugar Bad For You? This should come as no surprise…sugar is not your friend. Refined sugar is 99.4 to 99.7 percent pure calories, with no vitamins, minerals, fats, or proteins – just carbohydrates that spike blood sugar, followed by an insulin response and a subsequent sugar crash, leading us to the desire for more. There are ways to control these cravings. The Negative Effects of Sugar Eating sugary foods makes people hungry and tired, and causes them to gain weight. Refined sugar is void of minerals needed for enzymes, can cause mineral deficiencies, interferes with the actions of calcium and magnesium, increases inflammation, increases erratic brain cell firing, and has been implicated in aggression. Additionally, sugar consumption has been associated with mood and attention issues, increased triglycerides, lower HDL, and higher LDL cholesterol; it also feeds cancer cells. Brain imaging studies showed sugar causes increased slow brain waves, and a study at UCLA showed that sugar alters learning and memory. Did you know that the average American eats about 140 pounds of sugar a year? And the fact that sugar is often disguised behind the labels of “organic,” “cane,” “raw,” or “unprocessed” doesn’t change the insulin response in your body when you eat it. Whether it comes from a beehive, a maple tree, or any other natural source, sugar is sugar. When you eat sugar, your blood sugar spikes, insulin is released, then blood sugar drops, and you crave it again and again. When your blood sugar drops, your body sees it as a state of emergency, causing you to crave food as a way to fix the situation. Sugar is the fastest way to do that aside from the alternatives. That is why when you eat sugar, you crave it more – similar to how a drug addict craves his drug. “Drug Dealers” in the Food Industry In the 1970s, a mathematician by the name of Howard Moskowitz discovered that the perfect combination of sugar, salt, and fat would optimize the human brain’s pleasure experience. He coined it the “bliss point.” Fast-forward a few decades, and we now know that triggering the bliss point not only increases sensory experiences like taste and texture, but also activates an area deep in the brain, called the nucleus accumbens, which is associated with motivation and pleasure. The nucleus accumbens is the same part of the brain that is activated by certain drugs such as cocaine, methamphetamines, nicotine, and morphine! In other words, the job of food designers is to create foods that hook your brain, just like addictive drugs. Now new research published in the British Journal of Sports Medicine backs that up by demonstrating that sugar has a similar effect on the brain to powerful illegal drugs and that it can be as addictive as cocaine! Furthermore, they say, cutting out sugar can cause cravings, binges, and withdrawal symptoms - like a drug addict going cold turkey. But here is the good news: Once you let go of sugar, your cravings may subside. Within a short time (usually several days) of eliminating sugar, many amazing things begin to happen in your body. Your hormones begin to regulate. Your hunger/satiation signals normalize. You begin to enjoy the taste of real (unprocessed) foods. Fruit tastes sweeter and vegetables more flavorful. And by eliminating sugar, which contributes to lack of focus and inattention, you have a greater ability to focus on making the healthiest eating choices. To help deal with sugar cravings, consider trying BrainMD’s Craving Control which can support your willpower to help you stay in control. Containing six active ingredients that work synergistically to help calm the craving centers in the brain, Craving Control can diminish the frequency and intensity of your cravings, helping you to more effectively achieve better control over your behavior. What Customers Are Saying About Craving Control “I purchased Craving Control for my daughter who was really having problems regulating her food impulses. She has more balance in her choices of food and is a lot happier with herself for making better choices and succumbing less to spontaneous cravings!” by Jannie “Craving Control took the edge off my cravings so I feel in control of my food choices. I take 2 capsules in the morning and another 1 in the mid-afternoon. I have been taking the supplement for about 1 month and not noticed any decrease in effect. I highly recommend the product for people wanting to change their diet.” by Steffi “So glad there's a healthy option to help me with my cravings. I especially like the fact that this supplement is helping me not have those sugar cravings that destroy my willpower without your help!” by Joy
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Top 10 Healthy Snacks for Studying
So, you’re trying to hit the books…but does it feel like they’re hitting back? Maybe you’re studying for a major exam but just can’t seem to retain any information. Or perhaps you have a ten-page paper due tomorrow and just can’t get motivated to sit down at the keyboard. If you’re experiencing a mental block, caused by a lack of focus or low energy, don’t be discouraged. Hitting a wall happens to everyone. Here Are the Dos and Don'ts of Snacking Don’t Do This: Many of the things people do to support their focus and energy end up backfiring. Nicotine, caffeine, and sugar-laden, fat-filled treats provide a quick high probably by increasing dopamine levels, soon followed by a low as dopamine production plummets, which might have negative long-term effects. Avoid the quick fix of consuming junk food and energy drinks, which only provide a temporary boost in energy. Do This Instead: If you struggle with attention and concentration, eating a proper diet built on high-quality protein, omega-3 and other healthy fats, and high fiber) can help your focus, energy and other higher brain functions. It’s especially important to eat protein with each meal and snack, which helps to stabilize your brain energy levels and maintain focus. Eating the right foods can help you have more energy, a better mood, and more mental sharpness, which is a recipe for success in every area of your life. The next time you feel yourself dragging during a study session, dump your coffee or energy drink, toss your sugary snacks, and pick up one of these foods to get the natural lift in energy you need: Top 10 Healthy Snacks for Studying 1. Well-balanced Snack For an energy enhancing snack, eat two slices of lean deli turkey and a dozen grapes. This well-balanced snack is high in protein and antioxidants and should tide you over until your next meal. 2. Eat More Edamame Replace finger foods like Skittles or M&Ms with shelled edamame (which is roughly the same size as those candies). Edamame is high in protein and fiber and is the perfect low-calorie snack for when you get the munchies. 3. Dip Your Apples As a healthy alternative to eating chips and dip, slice up an apple and dip the wedges into almond butter for an appetizing anytime snack. For variety, use any organic, sugar-free nut butter as a great-tasting, protein-packed dip. 4. The Smooth Way to Study Instead of sipping on coffee or a sugary soda, make a brain-healthy smoothie that can provide essential nutrients while curbing your hunger. With a variety of fruits and vegetables to choose from, there are countless possibilities for customizing a healthy smoothie. Add a scoop of protein powder to turn your smoothie into a meal. Here are recipes for two delicious smoothies: Cherry Mint Blast Smoothie and Vanilla Tahini Protein Shake. 5. Pack a Snack If you’re heading off to the library to do research for a paper or to join a study group, bring along some healthy snacks so that you won’t be tempted to seek out a vending machine. Emergency rations can be a lifesaver if your blood sugar drops and you get a snack attack. Examples of healthy snacks are low-sugar dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). 6. Disguise Healthy Snacks If you have kids who naturally gravitate toward chips, cookies and candy bars for their after-school snack, it’s time to reclaim their taste buds. Even the pickiest eaters are more willing to try new foods when they’re disguised as something fun. Here’s how you can create a tasty penguin snack. 7. Go Nuts Over This Snack Almonds and cashews are an excellent source of protein, healthy fats, and fiber that can help balance blood sugar levels. They’re also packed with magnesium, a mineral that plays a key role in converting food into energy. Walnuts have more plant omega-3 fats than other commonly consumed nuts such as almonds, peanuts, and pistachios. 8. An Egg-cellent Source of Protein One of the few foods considered to be a complete protein, eggs contain all nine essential amino acids that the body can’t create on its own, and a really impressive total amino acid profile. Additionally, eggs are full of vitamins needed for the body to produce energy, such as thiamin, riboflavin, folate, and B12. That gold yolk color also provides carotenoids that help the eyes keep working and very likely also help with mental processing. 9. Eat Like a Bird Protein-rich foods like seeds and nuts take longer to digest, which may help satiate your hunger until your next meal. A handful of tasty pumpkin seeds contains more protein per ounce than almonds. 10. Healthy Chocolate Bars For some people, eating a chocolate bar is a near-euphoric experience. Chocolate has no end of blissful, health-promoting properties that support a positive mood and the ability to think clearly and focus. Unfortunately, most chocolate bars are burdened with harmful ingredients like sugar (lots!), dairy and synthetic flavors that virtually cancel out chocolate’s powerful health benefits. Instead of chewing on a sugary candy bar, reach for a nutritious chocolate bar instead—one that will sustain your energy rather than making it crash after a brief spike. BrainMD offers two delicious chocolate bars that are sugar, dairy and gluten free: Brain In Love and Brain In Focus (which has plant-source omega-3 DHA in it and tastes great). Stock up so that you’ll never be tempted to eat an unhealthy chocolate bar.* In addition to healthy snacks, supplements can also help support attention and mental stamina. Focus & Energy It’s not uncommon for people to have periods where they feel tired or unfocused. BrainMD's Focus & Energy was designed to gently prevent fatigue without lowering blood sugar, to promote mental sharpness, and to improve your mental productivity by performing at a higher level particularly under stress.* This supplement features an incredible array of "adaptogens," traditional plant concentrates proven to improve mental performance when under stress.* Unlike many other dietary supplements claiming to provide adaptogens, Focus & Energy provides concentrates that are clinically proven from clinical trials.* Its high potency green tea extract is very high in EGCG and other polyphenol antioxidants and was chosen specifically to intensify oxygen and nutrient delivery to the brain.* Then there are three other highly concentrated adaptogens, and choline to make the attention neurotransmitter acetylcholine. Ashwagandha is an Ayurvedic medicinal revered over thousands of years for its mental sharpening benefits.* BrainMD chose the Sensoril® standardized concentrate because of the multiple clinical trials that establish its use.* Rhodiola thrives in the most extreme Siberian climates and is a favorite in the East. This concentrate is doubly standardized and clinically validated.* Asian (Panax) ginseng leads all other ginsengs for its almost immediate mental focus benefits, and this concentrate is loaded with 15% brain-active ginsenosides.* If you’re looking for a natural energizer and mental sharpening supplement, one that likely will also improve your physical endurance, Focus & Energy is your best option.* And unlike the energy rush you can get from your stimulant of choice (coffee, diet soda, caffeine pills), there’s no dramatic drop in mood and energy with this nutritional supplement.* This formula, like all of BrainMD's other supplement products, is safe, natural and non-habit-forming.* Try it today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about 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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Vanilla Tahini Protein Shake Recipe
How To Shake Up Your Protein Routine Honor Harvey, Amen Clinics Corporate Chef, suggests: “I love love to put a big fat tablespoon of Tahini in with the vanilla protein (Chocolate is good too...add a little extra cacao for a deeper chocolate and added brain boosters). Tahini shakes are all over Instagram for Israeli/Middle Eastern foodies. And they taste great! Plus, sesame seeds are excellent for brain health!” Vanilla Tahini Protein Shake Recipe: 1 Heaping scoop of OMNI Vanilla Protein Powder 1 Heaping Tablespoon of Tahini 2 Cups Almond Milk Ice Pinch of Salt (Optional) Strawberries Blend in blender until smooth. Enjoy!
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How to Make Good on New Year's Resolutions
“A goal without a plan is just a wish.” -Antoine de Saint-Exupery Have you been setting New Year's Resolutions year after year without ever taking the first step to accomplishing it? Or have you, at least, attempted only to fall short soon after and give up? Life is full of things that can consume your time and prevent you from fulfilling your plans. If you find it difficult to make and keep goals, you’re not alone. Research has shown that while almost half of Americans set New Year’s resolutions, only 8% of them are successful at achieving them. So why even set New Year's Resolutions if the odds are against you reaching them? Without clearly defined objectives, it’s impossible to be successful in life. When you know what you want, you are more likely to change your behaviors to get it. Setting goals and working hard to achieve them provides a sense of accomplishment. When you have a purpose and mission, life comes into focus and your energy is spent on healthy pursuits. 7 Proven Strategies To Achieve Your New Year's Resolutions 1. Set Realistic Goals Goal-setting isn’t having a vague idea of something you’d like to obtain at some undetermined point in the future. The time to be intentional is now. Write down your resolutions in a calendar and then review them every day to make progress toward completing them. Making realistic goals that you can focus on daily will make a significant difference in your outlook on life. 2. Find a Fitness Friend One of the best ways to achieve fitness goals is to exercise with a partner or in a group. Besides making a workout more fun and interactive, having a buddy to keep you accountable on days when you feel like slacking off can be a huge help. Plus, you’ll be less likely to hit the snooze button when your fitness friend is counting on you to join them at the gym or for a morning jog. 3. Get Nutritional Support If one of your resolutions is to sharpen mental focus and boost your energy, getting nutritional support is a must. For starters, try taking a good multi-vitamin with vitamin B6, D, and magnesium. Then add other supplements to boost mood, focus, or memory. Properly fueling your brain and body can also help support your daily performance and help you accomplish all your goals. 4. Prioritize Your Goals If working on all your goals at once becomes overwhelming, set up a hierarchy. Select a few things you absolutely must accomplish, several things you want to complete and many things that would be nice to finish by the end of the year. Not only will this pyramid structure allow you to focus your time and energy on the essentials, it will also help to reduce the debilitating pressure of trying to juggle so many objectives at one time. 5. Ready to Get Sweaty? The most common resolutions involve diet and exercise. Maintaining a consistent fitness plan can be a challenge in today’s busy world. To increase your chances of reaching your New Year’s goals, set yourself up for mind-body success. Get motivated and ramp up your workout routines by attending a group hike, bike class, or Pilates sessions 2-3 times a week for one month. Above all, find physical activities that you enjoy…exercise doesn’t have to be a chore. 6. One-page Miracle (OPM) What all successful people have in common is a sense of personal responsibility and clear-cut objectives. An OPM will help you make better choices, which will enable you to achieve more in life. Write down the specific goals you have for each major area of your life. Then ask yourself every day, “Is my behavior getting me what I want?” This simple but profound activity can aid the process of turning your thoughts into reality. Click here for tips on how to create your own OPM. 7. Treat Yourself It’s important to celebrate your wins. When establishing your exercise goals, write down the reward you’ll get once you attain that goal. But simplify your goals in the process and create markers of accomplishment. For example, instead of saying you’ll celebrate when you lose 20 lbs., which could take months, set goals like consistently working out 3x a week. Then celebrate at the end of the week or two weeks. These wins will keep you motivated. Ideas to celebrate: treat yourself to a massage or a movie night. Set yourself up for success in the New Year by implementing some, or all, of these strategies and supporting your brain and body with dietary supplements. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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