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What Is A Simple Habit To Boost Brain Function Every Day?
It seems there is an ongoing debate on whether taking a daily multivitamin is beneficial for your health or unnecessary. Finding the real answer to this question would take hours of research, reading articles and studies and determining their validity. Don’t worry, we’ve done the work for you. The answer is that a daily multivitamin is beneficial to your health. Reality Check Not only are you most likely not getting the proper nutrients from your diet to fill your vitamin and mineral void, but your body needs replenishment of those vitamins and minerals every single day, especially when it comes to aiding your body’s immune system. So think about it, do you eat the perfect foods to contribute the ideal amounts of essential vitamins and minerals to your body? Do you do that every single day? Do you even want to have to do the math to figure that out? Do you ever get busy and maybe, possibly, skip a meal? Or worse, cheat on your perfect, brain-healthy diet? Though many skeptics will tell you that you can get all the nutrients you need from your diet, the truth is that just isn’t happening in our society. According to the data from the 2001-2008 National Health and Nutrition Examination Survey (NHANES) over 40 percent of adults have inadequate intakes of vitamins and minerals that are found in high-quality multivitamins. This large portion of adults was deficient in Vitamin A, C, D, E, and Magnesium. Additionally, a recent study published in the Journal of the American College of Nutrition determined that multivitamin supplements contributed to adult Americans having sufficient levels of nutrients in their bodies without exceeding tolerated limits. The scary fact is that these vitamins and minerals, of which nearly half adult Americans do not have enough, are what help the body fend off diseases. Here is the function of each of those nutrients in the body. Vitamin A: An essential nutrient with roles in supporting the immune system and brain development. This powerhouse vitamin is crucial for the intestinal tract, the eyes and vision, lungs, healthy fetal development and a strong immune system. Vitamin C: Well known as a potent antioxidant that protects the body against “free radicals” and other toxins, helps the body conserve other antioxidants, and is fundamental to strong immunity. But it is also an essential cofactor for enzymes that make neurotransmitters, conduct detoxification and synthesize collagen for the gums, joints and other connective tissues of the body. Vitamin D: Aids in nutrition, weight, skin, heart, memory, immune system, and sadness or mood issues. Vitamin D is an essential vitamin for brain health, mood, memory, and skin. Vitamin E: This is the primary antioxidant protector for cell membranes – where our most dynamic enzyme assemblies are located. This supplement provides the full spectrum of alpha-, beta-, gamma- and delta-tocopherol vitamin E’s present in a healthy diet. Magnesium: For craving, willpower, weight, focus, and energy. It has been shown to be helpful in calming anxious thoughts and balancing the brain’s pleasure centers, helping in reducing cravings. A deficiency can lead to irritability and nervousness. Supplementing the body can help with mood and muscle weakness. We live in a time where we are picking up meals on the go, skipping meals, have chronic stressors in our lives, and are even being negatively affected by the pollution in the air. This is where multivitamins, like BrainMD’s NeuroVite Plus, can help.
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11 Foods You Need For a Bright Mind
If your memory is worse than it was ten years ago, you should know that your risk of dementia and Alzheimer’s has risen. Did you know that food can play an important role in getting your memory back to where you want it to be? It’s never too late to heal your mind and boost your memory. What is “BRIGHT MINDS?" Dr. Daniel Amen uses the mnemonic “Bright Minds” in his book Memory Rescue. This mnemonic gives you your memory loss risk factor and its brain healthy solution. Here is a food for each: Blood Flow: Pistachios raise a chemical in the body called arginine. Arginine helps blood vessels become wider and increase blood flows. Retirement: as you age, your brain gets less and less active. One of the ways to reverse aging is to strengthen the antioxidant capability of your body. The most potent antioxidant on the planet is cloves. Inflammation: It is a major cause of depression and dementia. Omega-3 fatty acids, turmeric, and curcumins that come from curry all decrease inflammation. Curried salmon would be the perfect anti-inflammatory meal. Genetics: Some of us are more vulnerable to illness. With Alzheimer's disease, if you have the genetic vulnerability, your body produces too much of something called beta-amyloid. Sage has A level scientific evidence to help your memory, plus it tastes awesome and decreases the production of beta-amyloid. Head Trauma: Head trauma is a major risk for memory problems, Alzheimer's disease, and other forms of dementia. Shrimp boosts choline, which helps our brains make acetylcholine, which is very important, and very helpful for memory Toxins: We live in a toxic world. Whether it's your deodorant, shampoo, friends, or the toxic thoughts you have. Brassicas like cauliflower and brussel sprouts help boost glutathione in your body. Brassicas help your liver work better and helps you detoxify. Mental health: Saffron is a beneficial spice that has been shown to have anti-depressant effects that boost your memory, decrease your appetite while taking care of PMS. What could be better? Immunity and Infections: One of the best ways to strengthen your immune system is to boost your Vitamin D level. Eggs are a great way to incorporate Vitamin D into your diet. Neurohormones: For men and women, testosterone is critical to your sense of energy, motivation, mood, memory, libido, and sugar like eating cheesecake for dessert happens to drop it. But, adding pomegranate can strengthen testosterone. Diabesity: This is where you have a combination of high blood sugar, diabetes, or pre-diabetes, and you're overweight. It also increases your risk of memory problems. Cinnamon helps to stabilize your blood sugar, boost your mood, and it can decrease your appetite. Sleep: If you're not sleeping, you're much more likely to get a head injury. Cherry juice naturally has melatonin in it, the hormone that helps us sleep. A healthy and balanced diet- incorporating the foods listed in this Bright Minds mnemonic- regular exercise, and a good supplement regimen to support your nutritional deficiencies, brain, and body are all actions you can take to help your brain and memory today, tomorrow, and for the rest of your life! Good habits start when you’re ready!
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2 Products That Will Help Your Mood Under Stress
In our modern-day world, it seems too easy to get caught up in the daily worries, to allow them to consume us. It seems like we don’t have enough time to stop and slow down either, just wearing ourselves out. Ultimately, this leads to an abundance of stress. Many times, stress doesn’t just negatively affect your mood, though that becomes the most visible side effect. Stress also negatively affects the way your brain and body work. So, it is important to try to control your stress. We know that stepping away from solving all the world’s problems is easier said than done. Instead of handling stress with alcohol, drugs, or emotional instability, we have a better recommendation. These two supplements have been shown in studies to help support your mood under stress. Try them along with practicing a healthy diet and regular exercise. Tyrosine Tyrosine is a supplement that is known to support the brain, adrenals, and thyroid, especially when coping with stress or intense mental strain. When stressed, your brain is depleted of DA and NE. So emotional intensity or stress stimulates the adrenals to release NE (norepinephrine), and E (epinephrine, adrenaline) that they make from NE. This NE helps the brain cope with the challenge. The adrenals also rely on DA (neurotransmitters dopamine) for their normal stress response. The healthy adrenal function requires ample l-tyrosine to sustain their production of DA, NE and E in order to support the brain under stress. To see if supplementing with Tyrosine could help with the body’s responses to stress a study was performed. In a double-blind clinical trial, a 2-gram dose of tyrosine helped undergrad students perform better at multitasking, to "make the right choices" under mental challenge. ProBrainBiotics Our intestines hold trillions of bacterial cells that contribute to our overall health and wellbeing. We may not always realize it, but our gut and our brain are connected. When your digestion is not working properly, it affects the way you think, feel, and vis-versa. In a clinical trial, the same 2 strains of probiotics found in ProBrainBiotics, when taken for 30 days, was found to promote a healthy mood and provide a beneficial effect on the gastrointestinal symptoms experienced by individuals affected by chronic stress. They also assisted in coping with occasional anxiety, likely related to occasional stress. Probiotics will also help your brain and body by: Promoting positive mood and emotional balance Promoting healthy digestion Supporting mental focus while doing intense work Supporting a healthy response to everyday stress You can learn to manage your stress, but you can’t control everything and stress will happen. Arm your brain with the nutrients that are shown to help support your body and your mood when under stress, try Tyrosine and ProBrainBiotics.
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Celebrating Valentine's Day With Brain Healthy Desserts
Two seemingly decadent treats, coconut and chocolate, have gotten such a bum rap, many people avoid them. Don't do it. First and contrary to popular opinion, coconuts are not considered fruits, but seeds. And hundreds of studies have explored and proven that coconut meat is chock-full of brain-healthy fatty acids in abundance. Coconuts are actually so nutritious Amen Clinics consider them a super-food – one that nourishes your brain and body, satiating hunger with healthy fats, protein and fiber. Although we know that the saturated fat in animal foods is dangerous for the cardiovascular system, the saturated fat in coconut is quite different than that in animal-based foods. The coconut got its name from early Spanish explorers who used the word “coco” (which means “monkey face”), and they contain ample water, protein, fat, carbohydrates, fiber, vitamins, minerals, and amino acids for people to live on. The only thing more decadent and delicious than noshing on coconuts or using coconut oil to cook with is combining the mood-altering combination of both coconuts and chocolate. Although smashing through the coconut's rough outer shell may seem daunting, here are several ways coconut oils and organic coconut may enhance your health: Specific fats in raw coconut may promote a healthy body weight and help you shed unwanted pounds One cup of raw, shredded coconut yields about 7-8 grams of fill-you-up-fiber Some of the unique fatty acids in coconuts (including capric and lauric fatty acids) are antibacterial and antiviral, helping to bolster your immune system Coconut packs electrolyte-type minerals (like manganese and potassium) that make it a perfect pre- and post-workout fuel Coconuts may be good for bone health because it contains levels of calcium, iron and folate
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What is Tyrosine?
You may have heard the term before or seen it on a vitamin bottle – but what is this chemical messenger and why do you need it so much? Tyrosine is an amino acid required to produce three major brain neurotransmitters: dopamine, epinephrine and norepinephrine. Your adrenal glands, located on top of your kidneys, work with your brain to manage stress and to utilize the special amino acid tyrosine, which helps produce more of these key brain neurotransmitters. Your body uses tyrosine to create the little chemical messengers that can help conditions that start in the brain, including low mood and chronic fatigue. What’s So Special About This Amino Acid? Ingesting tyrosine seems to be very effective in people whose chronic low moods are due to low dopamine levels. (Dopamine is a key mood regulator and a “feel good” neurotransmitter found in humans as well as animals.) 5 Reasons to Take Tyrosine Your brain needs tyrosine to promote focus and mental clarity, especially if you are really stressed or down. Here are other ways your body requires the neurotransmitter called tyrosine: Tyrosine is a powerful antioxidant which may help neutralize cancer-causing free radicals. Your thyroid glands require tyrosine to produce the hormone thyroxine, which helps regulate your metabolism. Skin needs tyrosine to produce melanin, battle wrinkles and help prevent harmful UV rays. Tyrosine influences your thyroid glands, which can affect weight loss and appetites. Also referred to as L-Tyrosine, this chemical messenger supports your adrenal function and thyroid glands. How Do You Get Enough Tyrosine? Tyrosine is found in kelp, fish, eggs, nuts, beans, oats, wheat, meat and dairy products. If you don’t eat meat or have certain food sensitivities, try exploring vegan or natural supplements that may potentially help decrease cognitive decline and depressive symptoms. [wc_box color="inverse" text_align="left"] Note: Tyrosine can occasionally raise blood pressure in some people, so ask your doctor or health practitioner about supplementing tyrosine if you have hypertension, Parkinson’s disease or thyroid problems. [/wc_box]
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4 "Healthy Foods" That are Actually Bad for You
How Food Industry Marketers Might Be Tricking You Food marketers have discovered that when they use certain buzzwords on food packaging, the food acquires an often misleading “health halo” that can prompt consumers to eat twice as much–or more– than they would otherwise. The most dangerous, but alluring buzzwords are “fat-free” and “sugar-free,” both of which signal foods that can make you fat and sick. 4 "Healthy Foods" That Are Actually Bad For You 1. Vitamin water Most of these waters are just colored sugar (or worse- artificial sweetener) water that’s bad for both your teeth and your waistline. A much smarter choice would be drinking actual vegetables, in the form of green water, made by adding a scoop of green mix to 16 to 32 ounces of water. Green mixes are available at most health food stores and grocers. Be sure to check ingredients to avoid the addition of sugar. 2. Breakfast cereals The boxes brag about fiber, antioxidants, and essential vitamins and minerals that sound like a healthy start to your day. In truth, nutrients in many processed breakfast cereals mainly come from synthetic vitamins that have been added to disguise the dearth of natural nutrients. Additionally, many brands are high in sugar. A tasty, gluten-free alternative for your morning meal is my Brainy Breakfast Burrito. 3. Vegetable chips While these are marketed as a healthy snack option, the nutrition label reveals the ugly truth: They’re basically potato chips in disguise–high in salt, fat, and calories, with most of the nutrients processed out of them. Acrylamide, the byproduct of frying hydrogenated oil and starch, has been shown to cause cancer. Making wholesome sweet potato fries by baking them is a delicious alternative, or you can try chopped veggies with salsa and guacamole. 4. Store-bought smoothies Commercial smoothies are typically loaded with sugar and calories. Visit the recipe section of my website to find out how to make my Brain-Smart Start Smoothie, which contains a delicious blend of fruit, vegetables, coconut water, and energy-enhancing protein powder, along with other wholesome ingredients. Starting healthy eating habits and learning about nutrition can seem overwhelming at first, but the best way to live a brain-healthy life is to be informed. Make sure you read the labels at the grocery store and not just the front! The most important information is found on the side and back of the packaging. The Nutrition Facts and ingredient lists provide the most important information about foods. Don’t be fooled by the marketing: a green label doesn’t always mean that what’s inside is healthy or “clean.” Learn more about how to live a brain healthy life with all the amazing information on The Brain Warrior’s Way Podcast by Daniel and Tana Amen, as well as in their book The Brain Warrior’s Way book, their cookbook, and the online course!
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4 Ways Chocolate Can Boost Your Brain
Your Brain on Dark Chocolate Lovers and chocoholics everywhere are overjoyed to know that some chocolate may actually be (gulp) very good for you and your brain. Turns out that chocolate, in its natural form, isn’t bad for you. It's all that fake processing, sugar and scary chemicals that go into commercial chocolates that make them so unhealthy. Instead, think: silky, creamy, natural dark chocolate. Melt in your mouth chocolate. That’s right. Dark chocolate contains health-promoting properties that support a positive mood, the ability to think clearly, and your healthy cardiovascular system. Not All Chocolate is Created Equal Most chocolate bars are full of unhealthy ingredients like sugar, dairy and synthetic flavors — virtually canceling out chocolate’s powerful health benefits. Chocolate is made from tree seeds of the tropical Theobroma cacao plant. The earliest use of chocolate dates back to ancient civilizations. For centuries, deep dark delicious chocolate has been honored for its healing and medicinal qualities. Aztecs and ancient Mayans even drank theirs in a brew made from natural cacao beans; they believed it provided strength and energy. When the Europeans first brought cacao home from the Americas, they used it as an all-purpose tonic to treat dozens of health conditions like insomnia. Europeans actually once referred to chocolate as “the food of the gods.” 4 Ways Chocolate Boosts Brain and Body High in flavonoids (substances shown to increase blood flow) Loaded with cancer-fighting antioxidants Full of fiber (to keep you feeling full) Rich in minerals like magnesium, iron, zinc Additionally, chocolate contains phenylethylamine or PEA, which is a psycho-active compound. It acts as a stimulant that makes you feel really good when you eat it. Chocolate also increases serotonin (the “don’t worry, be happy” neurotransmitter) in your brain. Happy Valentine's Day (and Choose Your Chocolate Wisely) The answer is yes, fine chocolate can actually be good for you. We knew it all along. So, while chocolate is healthy for you, the added sugar and dairy in it are not. That’s why Dr. Daniel G. Amen has created BrainMD Health’s very own chocolate bars – Brain In Love and Brain On Joy. These delicious chocolates are free of sugar, dairy, gluten and GMOs. But they are rich in decadence and made with love. On Valentine's Day, don't deprive yourself. Treat yourself and loved ones to delicious, satisfying chocolate bars that are good for your soul, and healthy for your brain and body.
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Why Choose Plant-Based Protein Powders?
Protein is an Essential Building Block Our bodies are incredibly efficient machines, performing thousands of functions each day without requiring any awareness on your part. When you consume nutrients, in the form of food, your body springs into action breaking everything down into its usable components, extracting the vitamins and minerals, converting the sugars into energy and energy stores, and utilizing the protein to repair and rebuild the tissues of our muscles, skin and organs. At least this is what is supposed to happen. However, to effectively give your body the proper nutrition does take awareness. Food is medicine or it can be poison, and your body will respond and perform according to how you feed it. High-quality protein is one of the macronutrients required for a high-performance life. Protein can literally be found in every living cell in your body. Simply put: You can’t live without protein. The prospect of eating the recommended 45 to 100 grams of dietary protein (for adults) every day is a bit daunting. You may not want to start the day with a heavy breakfast chock-full of animal proteins. If you’re thinking you’d like to try out a protein powder instead, but don’t have any idea what to look for, here is some help. Other Sources of Plant Proteins Chia seeds Spirulina Nutritional yeast Pea protein Whey Protein, Plant Protein. What's Best to Buy? What are the differences between traditional whey protein and plant-based protein? Whey protein is a by-product of the cheese manufacturing process, and is the liquid that is left behind after milk is curdled and strained. Since whey protein is derived from milk, lactose intolerance is one of the most common side effects from consuming whey protein. Whey protein is a common allergen and can affect the immune system of individuals who may be allergic to it. Whey proteins are also notorious for causing bloating which is a symptom of the body’s inability to digest it. Additionally, the caseine in milk protein converts to something called “exorphins” during digestion. Exorphins cross the blood brain barrier, binding to the same receptors that many opiate drugs do. This can negatively affect brain function, focus, and mood. Plant-based protein is a much easier digestible source of protein for humans without the side effects associated with whey protein. Plant proteins are typically packaged with an abundance of phytonutrients, antioxidants, vitamins, minerals, and fiber — all critical components for brain and body health. Today, the health benefits of plant-based, nutrient-dense diets are widely recognized by experts in nutrition. As a result, both vegans and non-vegans can try to get most or all of their daily protein intake from plant sources instead of red meat.
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Meatless Monday Tips + Brain-Smart Smoothie Recipe!
Cherries and berries may not be available at a Farmer’s Market near you, yet, but frozen berries do retain their vitamins and nutrients well. Add healthy grams of fiber with spinach, dark greens and hemp seeds, and you’ll consume more than half of your daily fiber needs in one smoothie recipe, says fitness expert Tana Amen, BSN, RN, author of The Brain Warrior’s Way Cookbook. Beyond their basic fruity tartness and high levels of vitamin C and K, these super-berries pack in folic acid and minerals like manganese, which are affiliated with brain health. (By many accounts, blackberries are considered one of the most powerful antioxidant foods consumed in the U.S.). Super Berries May Battle Viral Infections, Ulcers, and “Bad” Cholesterol The National Institutes of Health is funding research to study the powerful effects of these “super berries.”¹ In one large study, women who ate more than three servings of blueberries and/or strawberries per week had a 34 percent lower heart attack risk than those who ate less than that. “Brain activity is linked with appropriate nutrition,” says Amen. Even short-term alterations in the quantity and makeup of antioxidants (like berries) can affect your mental cognition, mood and healthy body weight. Certain supplements may also help you get adequate amount of these free radical-fighting antioxidants. As an added health wallop, Amen adds hemp seeds² for more calcium and iron; and freeze-dried Chinese goji berries with 20 vitamins and minerals. Shop your favorite books, supplements and smoothie recipes, and stay tuned for our healthy nutrition tips. We have so many delicious, quick-and-simple recipes to choose from. What are your favorite smoothie add-ins? 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. References: 1. Keservani, R. K., Sharma, A. K., & Kesharwani, R. K. (2016). Medicinal effect of nutraceutical fruits for the cognition and brain health. Scientifica, 2016, Article 3109254. https://doi.org/10.1155/2016/3109254 2. Mihoc, M., Pop, G., Alexa, E., & Radulov, I. (2012). Nutritive quality of Romanian hemp varieties (Cannabis sativa L.) with special focus on oil and metal contents of seeds. Chemistry Central Journal, 6, Article 122. https://doi.org/10.1186/1752-153X-6-12
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Cozy Yam Almond Mash
(RECIPE) Meatless Monday Enjoy our savory Meatless Monday recipe, developed by Tana Amen, BSN, RD, author of The Brain Warrior’s Way Cookbook. She’s created a heart-warming indulgent dish chock-full of vitamins C and A, and other nutrients good for your brain, and your heart. In our Cozy Yam Almond Mash vegetarian recipe, the almonds used are very high in brain-healthy fats and proteins, vitamin E, manganese and magnesium, says Amen. Both of these “m” minerals (manganese and magnesium) are needed by the body to break down and absorb calcium and healthy fats that can boost brain power. They may also bolster bone health and energy metabolism, she says. Remember: Amen uses fiber-rich yams as the feature ingredient in meatless soups and side dishes to help fill you up and satisfy carbohydrate cravings on chilly nights in front of the fire, watching our PBS Specials. Ingredients 4 Servings 1.33 cup yams peeled, chopped 1/3 cup almond milk 1/6 teaspoon erythritol (or another sugar substitute) 1/6 teaspoon nutmeg Directions Medium dice the yams and place in a large pot of water. Boil until tender (20 minutes or so), then drain. Place in a food processor or electric mixer, and then blend yams with almond milk, erythritol and nutmeg. Blend until smooth and enjoy warm or cold. Nutritional Info Per Serving 85 calories 0.5g fat 0.4g sugar 1.5g protein 3g fiber 19.5g carbs 28mg sodium 0.05g saturated fat 0mg cholesterol This recipe was created by Tana Amen BSN, RN, fitness expert and book author. Shop for your favorite books and supplements, and stay tuned for our healthy recipes every Monday.
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7 Ways to Boost Your Energy And Mental Focus
If you reach mindlessly for a cup of coffee or a sugar fix to get you through the day when energy or attention flags, consider eating something healthy instead, or trying a supplement that can naturally stoke your stamina, and improve your energy and focus. Unfortunately, the instant jolt that comes from a blood sugar spike is typically followed by an insulin surge -- leading to a quick drop in blood sugar — which leaves you feeling foggy and sluggish. Next time you're dragging, put down the coffee or energy drink, step away from the donuts, and pick up one of these foods or supplements as an alternative way to get a healthy, natural energy boost. 1. Almonds and Cashews These nuts are an amazing source of healthy fats, fiber and protein that help balance blood sugar levels. They are also packed with magnesium, a mineral that plays a key role in converting food into energy. Being low on magnesium can drain your energy. Also try organic nut butters that provide a great-tasting energy boost. Use all-natural nut butters that contain nothing but nuts so you can avoid added sugars. 2. Salmon and Other Fatty Fish It isn't called a "brain food" for nothing! Salmon is high in Omega-3 fatty acids which are nutrients that have been found to improve memory and boost energy. Additionally, this delicious fish is also loaded with protein, niacin, riboflavin and vitamin B6, which are all instrumental in helping your body convert the food you eat into energy. 3. Kale and Darker Leafy Greens Kale is a superfood that provides you with the essential minerals of copper, potassium, iron and phosphorus. And like lean meats, kale contains the amino acid tyrosine, which helps give you a mental lift, as well as fiber to fill you up and help keep your blood sugar stable so you can avoid energy crashes. Like protein, fiber helps keep you full, as well as regulate your digestion and manage blood sugar. Spinach is loaded with iron – nearly twice as much as other leafy greens – which is essential in keeping your energy up. Eat a spinach salad for lunch (bonus for adding salmon or another lean protein) and you won't experience that p.m. energy slump. 4. Hummus and Tasty Legumes This Mediterranean dip has only a few simple ingredients (typically puréed garbanzo beans, sesame-based tahini, olive oil, and lemon juice) that all contribute nutrients for energy. The fiber and protein provided help stabilize blood sugar, take the edge off hunger, and boost energy. 5. Eggs as the Perfect Protein One of the few foods considered to be a "complete protein," eggs contain all nine essential amino acids that the body can't produce on its own. Additionally, eggs are full of the vitamins needed for the body to produce energy such as thiamin, riboflavin, folate, and B12, and B6. 6. Pumpkin Seeds and Other Seeds A handful of these tasty seeds contain more protein per ounce than almonds as well as more iron and magnesium than most nuts. Protein helps supply energy, and it keeps you fuller for longer because it's satiating, and helps manage your blood sugar. Protein-rich foods like seeds, eggs and nuts take slightly longer for you to digest, so you won’t be hungry or lethargic in 20 minutes. 7. Try a Natural Supplement We didn't mean to make you hungry, but getting adequate proteins to maintain focus and energy often requires lots of calories, which is why you might reach for a soda or cup of coffee for a fix. Amen Clinic's Focus and Energy naturally supports your body’s energy level with caffeine-free green tea, choline, and ginseng. These specially selected nutrients work through multiple mechanisms to support enhanced mental focus. Plus, Focus and Energy is safe, natural and non-habit-forming.
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4 Simple Ways to Stop Dieting & Get Healthier Habits
Going vegan, the Cabbage Soup Diet, a Paleo Diet, the Mediterranean Diet… We have all been there. You spend hours or even days trying to decide if or when you should start that detoxing juice cleanse, the low-carb diet, the list goes on and on. You commit all week long and then your weekend get-together rolls around, and you decide that you are tired of being starving. Or feeling deprived or depressed. Or lonely. Down goes the diet. Don’t let this toxic yoyo cycling ruin your chances of shedding excess body weight and living a more vibrant lifestyle. The brain is your command-and-control center. It’s how you make good or bad decisions about behavior and food, and it also tells you: What, when and how much to eat What to buy at the grocery store or order in a restaurant When and how often to exercise Here are simple and thoughtful strategies from Amen Clinics to thread into your food practices and into your life. Rather than forming a stand-alone diet, these tips help you navigate mealtime and choose healthier eating practices. Remember, you may need brain health and emotional support to overcome some of these trendy diets. 4 Simple Ways to Stop Dieting & Get Healthier Habits 1. Drink 8-10 ounces of glass of water before meals The idea of eating something very healthy to boost satiation before a main meal has been around a long time – and it still works. Also, the premise of many soup diets and cleanses, the idea is you drink to fill up, creating fewer hunger signals to the brain and false cravings, which can help you ingest less during meals. Some dieters may find that broth or even an apple can satisfy food cravings pre-meals and help you eat less during the main event. 2. Eat smaller portions and chew slowly Get rid of large clunky entrée plates and try eating your snacks and meals on smaller appetizer-size plates (or salad bowls) for more control. Try using chopsticks and appetizer-sized cutlery to take in smaller portions. There are portion-sized plates and Tupperware in every supermarket to help you. When you are eating, tune into your food and turn off any digital interference until the last bite. 3. No gobbling, guzzling, or skipping meals On your new practical diet, eat moderately, take smaller bites, and allow your stomach to expand and send the signals back to your brain when it needs to turn off the hunger switch. You already know that drinking excessive alcohol may help you lose control of your appetites, so avoid that too. Also, eat organic, all-natural whole foods as often as you can to keep all the “bad” cholesterol and extra calories at bay. (By the way, skipping meals slows your metabolism – the rate you burn calories – which may cause overeating and intensify your hunger at the next meal.) 4. Plan ahead to practice smart meal preparation Pick one day of the week to shop healthfully, filling your cart with vegetables, and nutrient-rich foods to help you fuel up all week, and keep your brain active and healthy. Try chopping up veggies every morning to feast on throughout your day. Bring your own healthy bag lunch (think colorful salads) to work every day, too. Not only will this help your wallet, but it will help your waistline as well. Set aside an evening and throw together quick dishes that are balanced and healthy. Here is the thing: There is no perfect diet for every single human. We are all different when it comes to our brain and genetics, and your diet should be customized for that. The reality is, with diligence and nutritional knowledge you can not only lose weight, and keep it off, but you can learn to live a brain-healthy lifestyle too, one that also benefits your heart, mind, and body. Amen Clinic food philosophies stand apart from the crowd because by discovering your brain type, we get very significant information to help create the best custom nutrition and lifestyle plan to help you lose weight, optimize brain function, become healthier, and increase your energy. Hear more about this food and nutrition topic on one of our Live Chats on Facebook.
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