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Omega-3 and Omega-6: Know the Difference
Omega-3 and Omega-6 may sound similar because they are both essential fatty acids, meaning that your body needs them but cannot make them naturally. However, each type has different functions and effects. (All Omegas are not created equally!) Omega-6 Fatty Acids Can Help Raise “Good” Cholesterol and More Omega-6 fatty acids are commonly found in today’s modern diet because of its high concentration in popular foods: Vegetable oil Fast food items, such as French fries, popcorn chicken, onion rings Dairy and eggs Chicken, pork, beef Many baked items such as muffins, cookies, bread Omega-6 helps lessen the risks of diabetic neuropathy, rheumatoid arthritis and even allergies. Interestingly, there has been a correlation between Omega-6 and decreased symptoms of ADHD. These polyunsaturated fats are often used to help lower the risk of heart disease by decreasing “bad” or LDL cholesterol, and increasing “good” or HDL cholesterol. Because of our dependency on fast foods, most people actually have too much Omega-6 in their bodies. Too much Omega-6 can actually increase inflammation, which brings its own set of risks, and has also been linked to depression. Benefits of Omega-3 Fatty Acids for Brain Health and Vision Omega-3 fatty acids are found in a high concentration in fish, olive oil, garlic, and walnuts. Though these foods are common, people don’t eat them in the adequate quantities it would take to get beneficial levels and supplements are often recommended. Omega-3 plays a crucial role in reducing inflammation, which, in turn, may reduce your risk of osteoporosis, some cancers, heart disease, asthma symptoms, and other conditions. In addition to the prevention aspects, Omega-3 stimulates hair and skin growth, and because of how important it is during an infant’s development, pregnant women are encouraged to take it to prevent problems associated with vision. When you consider the immense benefits that Omega-3’s unsaturated fats have on the body, it’s easy to see why they are recommended to nearly everybody for their preventative and medicinal qualities. Some benefits are merely anecdotal and research based, such as their belief to protect against memory issues and conditions, such as Alzheimer’s and other dementia issues. Regardless, their proven benefits to decrease joint problems and heart disease make it worth adding to your supplement regimen. Omega-3’s major health benefits come primarily from its long-chain fatty acids (EPA and DHA). In fact, DHA is the most prevalent fatty acid found in the brain and there’s a direct correlation between the volume of DHA in the brain and memory/intelligence. We’ve all heard of fish being called “brain food” and DHA is the main reasoning behind that. DHA fatty acid is vital to the creation and maintenance of certain cellular parts of the brain and retina, making it essential for brain health. As your body ages, your body makes less and less DHA, which is one of the reasons believed to be behind mental decline with age. It’s incredibly important that anyone looking to stay on top of their mental game incorporate Omega-3 into their health care regimen.
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Tips to Helping You Focus & Set Realistic Goals
Staying on track with consistent fitness can be tough, but it doesn’t have to be. To optimize your chances of reaching your New Year’s goals, you’ve got to actively set yourself up for mind-body success. Here are expert tips for helping you stay focused and set realistic resolutions that inspire you to get a stronger body and an optimized brain all year long: 6 of the Best Ways to Stay Focused and Fit Join a Gym or a Training Studio Just getting there is the hard part. Always try negotiating waiving the sign-up initiation fees especially if you are joining a new or smaller exercise studio that’s privately owned. (There’s more leeway for navigating monthly fees.) Snare yourself a better deal before the big rush on January 1, advises fitness expert Tana Amen, BSN, RN. And finally, sign up with a fitness buddy who will hold you accountable to make it to your workouts, she says. Start a Healthy Supplement Regimen If one or more of your healthy resolutions was to ramp up your mental focus and jumpstart energy then you’ve come to the right place. A deficiency in vitamin D or serotonin, for example, may cause excessive fatigue. Take a good multi-vitamin with vitamin D, B6 and magnesium, for starters, says Dr. Daniel G. Amen, MD. Then add on supplements for other areas of improvement, like mood, focus, or memory. BrainMD even offers the opportunity to try three of our most popular products for free with our 7 day Free Trials. Gravity Classes… Anyone? Find a new activity you love and make that a weekend warrior habit you can look forward to. Anything from ice skating to dance lessons to gravity training can make that dreaded workout a fun activity you look forward to. Gravity training compiles strength, endurance and cardio workouts with Pilates and yoga inspired movements and mindfulness. We think you’ll love how much fun it is as well as the results you’ll see! Both group classes and private lessons are offered depending on your preferences. Give the Gift of Green Tea Dr. Amen’s Focus & Energy supports both focus and healthy energy levels. It is formulated with green tea and choline to help enhance endurance, digestion and stamina. Green tea is made from unfermented leaves and reportedly contains the highest concentration of powerful antioxidants called polyphenols. (Research also indicates that some supplements, made with the amino acids found in green tea, may help anxious people focus more clearly.) Commit to be Fit, One Session at a Time Learn the basics and take notes during one affordable session. Asking for help from a professional not only ensures that you will have the accountability you need to meet your weight loss and health goals, but also adds a level of safety for your future solo sessions, says fitness expert Tana, author of the just-launched Brain Warrior’s Way Cookbook. Personalize Your Fitness Rewards Get inspired to ramp up your workout motivation (and commit!) by attending a group bike class, hikes or Pilates sessions 2-3 times a week for one month, writing down the prize you’ll choose and enjoy once you meet your get-sweaty goals. Then, go treat yourself to a sports massage or a movie night. (You deserve it.) Set yourself up for success: take these recommendations and write down how you can use them. Writing them down means you make then an intention, and will help form them in your mind so you can more easily implement them into a habit. Find out what supplements are right for you and your goals by shopping at BrainMD. And remember that you don’t need to be perfect, just better!
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How to Stop Emotionally Overeating
There’s an old adage that goes, “It’s better to face your stuff than to stuff your face.” In addition to being an obnoxious statement, that is far easier said than done! To maintain a healthy relationship with food, or to gain clarity and more acceptance around food, it may require you to re-connect to your body and your natural appetites. And if you’re like a lot of people, food has become the “friend” you turn to when you are feeling blue, dealing with anger, or feeling unloved. When these emotions start to bubble up, it makes you feel uncomfortable, and you may use food to stuff them back inside you (literally), so you won’t have to deal. We all know that doesn’t serve you well in the long run. Do You Turn to Food to Soothe Anger or Loneliness? You may not even realize just how much your relationship with food is impacting who you are and how you live your life. Thankfully, you can learn how to “face your stuff” with expert tips from Amen Clinics. 1. Manage Your Stress When you get frazzled, do you calm your nerves with ice cream or cheeseburgers? Rest assured there are better ways to deal with stress. Meditation, yoga, tai chi and deep breathing exercises, for starters, are simple techniques that help improve your equanimity and help reduce your cravings to overeat. Considering that stress is one of the most common triggers for emotional overeating, reducing your anxiety can be vital to changing your eating patterns. 2. Exercise Every Day Physical exercise is a super-fantastic, all-natural way to help increase self-control and feelings of confidence and well-being. Exercise also boosts your mood in a number of ways: Working out increases serotonin in your brain to help you get unstuck when you can’t stop thinking about pepperoni pizza, potato chips, beer, etc. It increases blood flow and dopamine in your brain, which improves impulse control It clearly reduces stress, balances your mood, and stabilizes your blood sugar levels so you won’t overeat. 3. Nosh Mindfully Being present means paying attention to what you are doing, thinking, feeling, smelling, touching, and tasting in the moment. This is especially important for folks who camp out on the couch all evening and devour bags of cookies without even realizing it. Unfortunately, it’s usually quantity over quality when it comes to emotional eating! By contrast, when you eat mindfully, you pause gratefully on each bite of food and become aware of the smells, tastes, colors, and textures. You learn to savor each bite without checking your phone or watching Survivor reruns. Mindful eating can help you become more aware of feeling full and teaches you to sidestep carb cravings. 4. Balance Your Serotonin The fastest way to balance your blood sugar and decrease cravings (which will help you avoid emotional overeating) is to decrease the amount of high-glycemic, low-fiber carbohydrates you eat (simple sugars, sodas, processed foods). Instead, focus on clean, lean proteins and smart carbohydrates, which we define as low-glycemic, high-fiber. Serotonin, the “don’t worry, be happy” brain neurotransmitter, is at least partially responsible for mood stability, sleep regulation, appetite control, and social engagement. Often the reason that people emotionally overeat is that they are unconsciously trying to increase depleted serotonin levels. They intuitively crave carbohydrate-rich foods such as pasta and bread because simple carbohydrates can raise serotonin levels, and temporarily increase your feelings of well-being. If you’re in need of serotonin-boosting carbs, reach for whole grains and carbs derived from plant foods like sweet potatoes, blueberries, pears, and apples. 5. Don’t Deprive Yourself (Completely!) Avoiding every treat or food you like is a set up for failure: Allow yourself to enjoy those treats that you look forward to, but keep in mind there's no need for an all-out binge-fest. In fact, research indicates that the first few bites of food are the most satisfying. So, follow the three-bite rule – be fully present and conscious while you have those first three bites so you can really concentrate on enjoying the food. 6. Use H-A-L-T to Curb Emotional Eating To keep emotional overeating in check, learn to H-A-L-T, which stands for: Don’t get too Hungry. Going too long without food lowers your blood sugar levels, which can lead to irritability, which can directly trigger overeating. Don’t get too Angry. Uncontrolled antagonism can send you running to the cookie jar to calm your raging emotions. Don’t get too Lonely. Social skills and a nurturing social network are critical to your emotional well-being. Enlist a team of supporters and healthy role models. Don’t get too Tired. Sleep deprivation leads to a brain that cannot cope as well with stressful situations, leading to worsening moods, greater irritability, increased anger, and more frustration. When emotions are running wild, you are more apt to run to the refrigerator for solace. Make sleep a priority to boost brain function and improve judgment and self-control. Be patient and learn how to balance your emotions and overeating eating triggers. More sleep, a support network and dietary supplements can all potentially support healthy serotonin balance in the brain, which can minimize emotional overeating.
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How Hypnosis Can Help You Gain Mastery Over Your Mind
Your brain is the most complex organ in the universe. It weighs about three pounds, or roughly 2 percent of your body’s weight, and yet it uses 20-30 percent of the calories you consume, 20 percent of the oxygen you breathe, and 25 percent of the blood flow in your body. What’s more, your brain is 85 percent water! We estimate that the brain has 100 billion nerve cells and more connections than there are stars in the galaxy. Your beautiful brain is the organ of learning, loving, and behaving. When the brain within a family or an organization work properly, for example, the family or organization tends to be positive and effective. When the brain of one or more family members or an organization is troubled, the family or organization may experience increased stress and strain. Hypnosis may help change all that. How Can Hypnosis Combat Negative Thinking? It’s simple. Negative thinking disrupts healthy brain function. And chronic stress also kills cells in the memory centers of the brain. Hypnosis is a powerful tool to help you gain mastery over your own mind and body. Hypnosis can also be helpful for sleep problems , as well as for anxiety and pain. Before trying hypnosis, your health professional will first help you eliminate anything that might interfere with optimal brain function and positive thinking: These include lack of sleep, drug abuse or alcohol, too much caffeine before bed, being sedentary, and simple tips like unplugging electronics before bed to allow for more restful and brain rejuvenating sleep. One Fascinating Case Study in Hypnosis I have used hypnosis as a tool to help many patients. When I was an intern at the Walter Reed Army Medical Center years ago, many of my patients wanted sleeping pills. As you can imagine, it’s hard to sleep in a busy, noisy hospital. Before I gave them the pills, however, I asked if I could hypnotize them first. Almost everyone agreed, and it was very helpful. Several of my first professional papers came from using hypnosis for sleep issues. One of my patients, a decorated World War II hero, had Parkinson’s disease and when he was in hypnotic trance for sleep, his intensive tremors went away. When I told the attending neurologist about it the next morning, he thought I was crazy. So, I repeated the exercise in front of the doctor, and the astounding results became my first clinical paper. Just as negative thoughts can make a body sick, promoting positive and nurturing thoughts (via hypnosis) can help you heal the brain. What Does It Feel Like to be Hypnotized? First, let’s admit that real hypnosis is definitely not the woo-woo Las Vegas trickster magician scenario, where he’s up on stage making his audience cluck like chickens just for laughs. Not at all. Hypnosis is another tool to help you (and other professionals) understand your brain. It is often accompanied by talk therapy, lab tests, and doctor’s visits. When you are under, some people claim being hypnotized is more like a heightened state of relaxation that helps you get more in touch with your unconscious. The term “hypnosis” may mean different things to different people, but it generally entails becoming fully relaxed by entering a trance-like state, then listening to a hypnotist as he or she communicate in a rhythmic, calming voice. Dr. Amen says hypnosis is quite effective for becoming much more aware of what your body needs. For one example, a small study from the Journal of Consulting and Clinical Psychology found that women who were hypnotized for weight loss shed an average of 17 pounds within 6 months, compared to a mere half a pound in the control group. If you’d like to investigate how hypnosis can enrich your brain function, better induce sleep, help you with food cravings, smoking cessation – or just help you understand certain difficult situations with deeper clarity – ask your health professional to steer you to an appropriate pro. If you’d like to read more about Dr. Daniel Amen’s real-people case studies, pick up his newest book, The Brain Warrior’s Way. Until then, you may find yourself getting very, very sleepy!
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Become A Brain Warrior and Master Your Brain Health
Every day, we are fighting a war for our health. We are constantly being bombarded by persuasive advertisements, tempted by dangerous habits, and surrounded by “sheep” making it too easy to follow the herd into an unhealthy lifestyle. That is why we have to be Brain Warriors for ourselves, and the ones we love. Our very lives depend on it. What Exactly is a Brain Warrior? A Brain Warrior is someone who has M.A.S.T.E.R.Y over the health of their brain, their attitude and their body because they know what’s really at stake. Everything. M.A.S.T.E.R.Y starts with an M for Mindset If you don’t know your why you’ll never do your what. Before you can start on the way to becoming a brain warrior, you must first determine exactly why you want to start on this path – what is your short-term goal? Do you have long-term or preventive health goals? M – Mindset Fostering willpower and honing your mental concentration is a great place to begin mastering the Brain Warrior’s philosophies. When you begin to consistently think more clearly, nothing can distract you from your goals. A – Assessment You can’t change what you don’t know. You have to make an honest, practical self-assessment of your health; no matter how bad things are now, if you aren’t honest with yourself, they will only get worse. S – Sustenance To start acting like a warrior, you have to start eating like a warrior. Food is medicine. What you put into your body is fueling how you feel and respond, to external stressors. When you eat nutrient-rich foods, and make smarter meal choices, you will feel the benefits in record time. T – Training To be a warrior, you have to train like a warrior. This war for your health is no joke, which is why you have to physically exercise, sweat regularly, get strong, stretch, train, eat right, and prepare every day for the battles ahead. Soon, you will be more prepared for any obstacle you face on your way toward total well-being. (Maintaining a stronger body helps make you feel more equipped, potentially better at handling crisis or health problems that crop up.) And they always do, after all. E – Essence What is a warrior made of? All of us have felt pain, weakness or discomfort. With time and education and professional help, real warriors can turn their pain into purpose. And because of those convictions, you will push yourself to be stronger, clearer and more vital every day. R- Responsibility It’s not just about you; it’s about generations of you and your family. Your actions on the way to becoming a warrior are not simply for your benefit. Good habits affect your offspring and your family tree over generations. Your health and wellness efforts will rub off on those around you and have positive effects you could never have predicted. Y – Years The Brain Warrior’s Way is not a fad diet or a 2-week program, this is a way of living so that you can learn to start each day better than the last. A warrior is rational and focused. Learning to have M.A.S.T.E.R.Y. over your brain, emotions and also your body will benefit you not just for the next few weeks, but for the remainder of your life. (Remember those long-term goals?!) If you enjoy reading this type of inspiration, join me for a weekly Facebook live chat where we’ll discuss all types of health, nutrition, exercise and wellness strategies. Thank you for being an important part of our tribe. We get better together. That’s why it is important for you to start your own tribe and work together with the people you love to get everyone healthy. A great way to start is by gifting The Brain Warrior’s Way Bundle: an amazing package containing both The Brain Warrior’s Way and The Brain Warrior’s Way Cookbook at a special discounted price!
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Top Three Things to Look for in Protein Powders
Protein is a critical component in the healthy growth and functioning of cells, tissues, and organs throughout your body. Eating lean protein everyday has a variety of benefits, including: chasing away hunger improving focus stabilizing your blood sugar boosting energy speeding up weight loss enhancing cognition Most adults need an average of 45-100 grams of dietary protein daily, depending on their size, activity levels, and metabolic demands. For some, the prospect of needing to ingest that much protein each day may be daunting. To ensure that you are receiving optimal health benefits from protein powders, and other sources of lean dietary proteins like fish, here are the top three things to look for when you’re comparing protein powders. Look for a Plant-Based Protein Powder The two most frequently used protein powders are made from whey (a milk protein) or soy, but they come with significant health risks. Top scientists are beginning to recognize what many human intestines have already made clear: Cow’s milk and subsequent dairy products are unnecessary in the adult human diet. In fact, many humans have trouble properly digesting dairy products at all. Additionally, bovine growth hormones, commonly given to dairy cows to increase their milk production, are suspected of contributing to early puberty in our children because of elevated igF-1 (insulin growth factor). Soy Proteins May Not be the Healthiest Choice Soy contains components with high concentrations of lectins (carbohydrate-binding proteins), which can contribute to leaky gut, according to Dr. Daniel Amen, MD. He says eating too much soy protein can also affect other systems of the body: Soy proteins may include too much phytic acid, believed to reduce the absorption of vital minerals. It may contain too many phytoestrogens (plant estrogens) that can contribute to the development of some cancers. Too-high levels of phytoestrogens can contribute to premature puberty in girls and impotence in men. New research is demonstrating that plant-based protein is a healthy alternative, providing the same protein benefits as whey and soy but without the potential health detriments. According to a randomized, double-blind, placebo-controlled clinical study published in the Journal of the International Society of Sports Nutrition, plant-based protein performed just as well as whey protein (the industry’s dairy-based standard). Plant-based protein is also good for the health of your heart. In a study published in the American Journal of Epidemiology, researchers found that intake over time of plant-based proteins (rather than animal-based proteins) decreased the risk of heart disease. Furthermore, plant-based protein is very hypoallergenic, easy to digest, and doesn’t cause bloating, a common side effect of many other protein powders. Choose a Protein Powder with “Complete Proteins” Your body requires 22 amino acids to function properly – 13 are made by the body (called non-essential amino acids) and the other nine must be obtained through external sources, usually food (called essential amino acids). The presence of these essential amino acids is what determines if a protein is considered complete or incomplete. Complete proteins provide all the essential amino acids in sufficient quantities. Unfortunately, most plant-based protein powders do not contain complete protein and therefore need to be supplemented with other proteins. Having a full-spectrum of amino acids provides powerful support for healthy mental focus, muscle energy production, and overall recovery from exercise and stress. Make sure to choose a protein powder that provides complete protein by combining a variety of plant-based proteins. Choose a Protein Powder with Adequate Fiber Fiber impacts nearly every phase of digestion, starting from your fist bite. In the stomach, fiber absorbs water and creates bulk, which can increase the time it takes for food to move out of the stomach. The longer food stays in your stomach, the fuller you feel — and the less likely you are to experience the spikes in blood sugar that occur when food digests quickly and glucose is dumped into the blood. In your small intestines and all the way through to the colon, fiber keeps things moving, yet provides bulk. Bonus! Fiber is a prebiotic – food for the good bacteria in your gut – thus improving your gut health too. In many cases, when people start to increase the amount of protein in their diet, the amount of fiber they ingest often decreases. This can create problems, so ensuring that you’re getting fiber at the same time as protein can prevent this. Most protein powders on the market seem to lack one thing or another – taste, fiber, consistency, low sugar, complete protein, and even certain nutrients. BrainMD created OMNI Protein to provide 22 grams of complete plant-based protein in a delicious, non-gritty, fiber-filled way without any artificial flavors, colors, sweeteners, soy, dairy, sugar, or GMO’s. If you are interested in learning more about protein powders, make sure to check out one of our related blogs, Top 3 Things To Avoid When Purchasing Protein Powders. Now Available in Chocolate and Vanilla
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9 Tips to Avoid Holiday Weight
It is widely understood that the holiday season usually equates with weight gain. Depending upon which news story you look at, the estimates of how much the average person gains varies greatly. Even though some individuals report gaining 5 to 10 pounds over the holiday season, research done on large groups of people does not show this to be a widespread occurrence. The good news: research conducted by the National Institutes of Health (NIH) found that the average American gains just one pound. So, you may ask yourself, what's the big deal in a little holiday weight gain, especially if it's “only” a pound? The bad news: according to the same research, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity. The worse news: for people who are already overweight, their average weight gain is closer to 5 pounds and these folks don’t lose their extra holiday weight either. Since it is much easier to avoid gaining holiday weight than it is to lose it afterwards, use these top tips to avoid holiday weight gain. 9 of the Best Ways to Avoid Holiday Weight Gain 1. Have A Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Be aware of what holiday pitfalls you are likely to face and make a plan on how to handle them. It can be as simple as writing out something like: [wc_box color="inverse" text_align="left"] During the _______________ (name of event goes here), my biggest challenge will be _______________________, and my goal is to __________________. I plan to make this happen by _______________, __________________, and _________________. [/wc_box] Write out as many of these as you need and put them where you will see them. Make sure to read them regularly and you’ll be surprised at how much easier you will find it to make healthy choices for yourself during the holidays. 2. Just Keep Moving Physical exercise is a fantastic strategy to help you increase self-control in order to be less tempted by any cravings you experience. Exercise helps increase blood flow and dopamine in your brain which improves impulse control, helps reduce stress, and improves your mood. In addition, exercise boosts serotonin in your brain to help you get unstuck when you can’t stop thinking about Grandma Marion’s pecan pie. 3. Stay Hydrated Often we mistake dehydration for hunger. Drinking water throughout the day will help to alleviate this potential signal cross. Be sure to drink water, seltzer, or herbal tea before you eat – it will take up space in your stomach, is calorie-free, and is good for your health! 4. Beware Of Booze Alcohol can cause a triple whammy: not only are alcoholic drinks high in calories and bad for the health of your brain, drinking alcohol will also decrease your resistance to temptations. You need all your willpower to resist the cheese dips and yummy-looking desserts, so staying sober is a good strategy. 5. Seek Supplemental Support Multiple research studies have found that increasing omega-3 intake can decrease cravings for things like nicotine, alcohol, and sugar. Additionally, BrainMD Health’s Craving Control contains six active ingredients that work synergistically to help calm the craving centers in the brain, balance blood sugar and insulin levels and promote a positive mood with clinically studied, all-natural ingredients. In addition, it can diminish the frequency and intensity of your cravings, helping you to more effectively achieve better control over your behavior. 6. Don’t Go Hungry Make sure you eat healthy, low carb and high protein food consistently and especially before attending a holiday gathering. The delicious food is tempting enough as it is, but being hungry will make saying no all the more difficult. Try having an OMNI Protein shake before you leave for the gathering. It creates a feeling of satiety with fiber-rich protein and it will help anyone with a sweet tooth resist that holiday fudge! (Check out our recipe section for shake ideas and more.) 7. Divert Your Attention Try to remember that the holiday season is about more than just food. Make socializing, rather than food, the focus of the event. Next time you go to a holiday party, make it your goal to have a conversation with each person and take time to admire the decorations. If there is entertainment, be sure to enjoy it. 8. Just Say No Practice saying "no, thank you." Remember to be firm, but kind. It's okay to turn down invitations or tell a food-pushing host you don't want seconds. "Oh, that looks really delicious, but I’m too full right now, but thanks for asking!" 9. Use Smaller Plates Though it is an optical illusion, the same amount of food looks larger on a smaller plate than it does on a larger plate. In fact, research from Cornell University shows switching from a 12-inch to a 10-inch plate can help you eat 20-25% fewer calories.
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Keep Your Mind Sharp by Staying Fit at the Office
It is no doubt that exercise is essential to brain health. But as a working woman and a mom, sometimes getting to the gym during the week seems next to impossible. Once you have kids, getting to the gym before work is nothing more than a fantasy. After work, most people are tired from a stressful day of work. And the day isn’t over! There are kids to drive around, homework to help with and dinner to get prepared. Whew! To make matters worse, research revealed that 77% of call center and office based employees spend their working day is spent sitting. We now know that long periods of sitting are as bad for your health as smoking, not to mention coping with stress. The effects of inactivity has long-reaching effects on our health in such ways as obesity, heart problems, depression and diabetes Parenting, long meetings, aggressive book deadlines and hectic travel schedules force us to be creative with scheduling workouts. But instead of thinking, “I don’t have time to workout”, I know it’s not an option. As someone who has been very ill in the past, I know I don’t have time NOT to exercise. By having this attitude, I will always find a way. By staying active at the office, I am able to keep my mind sharp. Here are a few of my favorite tips for staying fit in the office: Use a pedometer or fit bit. This will help you assess how many steps you take throughout your work day. It’s amazing how just being aware and having a goal will cause you to move more. Taking the stairs instead of the elevator Schedule “walking meetings”. Daniel often has people walk with him to discuss work matters, or he schedules phone meetings so he can walk while he talks. We both find that we think better on the move. Devote 15- 20 minutes to go on a power walk for your lunch break, and take a co-worker with you. Ask co-workers if they want to pitch in for an inexpensive ping-pong table so you can play at lunch. We provided one for our staff members and now we have an office tournament going. In addition to the exercise, coordination enhancement and brain stimulation this provides, we’ve seen wonderful bonding between our staff members as a result. Stretch your stress away. Tension in your shoulders, neck and back is easy to release with some simple stretches using your office chair. Use an exercise ball for a chair. Unlike sitting in a chair, sitting on an exercise ball engages your core muscles and helps improve balance and flexibility. My treadmill desk is the best investment I’ve made as an author who normally has to write for long periods at a time. Walking at a very slow pace while I write or answer email has completely changed my focus and energy. I keep a change of clothes and deodorant at the office. If I have a long day, I make sure to block out an hour for a workout. I can either do this in the small space available in my office or at the gym (which is a short drive). I’ve learned to embrace being sweaty. A quick splash to the underarms and some deodorant is usually enough to get me through until I get home. I’d rather be a little sweaty and healthy, than glamorous and full of disease-causing inflammation. There’s nothing glamorous about that! Please share your ideas for staying fit at work. I love hearing from you. If you enjoy my weekly tips, I invite you to check out our two new books, which are filled with hundreds of tips to help you win the war for the health of your brain and body! The Brain Warrior’s Way and The Brain Warrior’s Way Cookbook are now available for pre-order here.
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Is Your Sugar Substitute Any Better Than Sugar
In an effort to provide sweet options to the people who choose not to eat sugar, food manufacturers, as well as good-intentioned but misinformed nutrition “experts”, recommend swapping sugar with natural sweeteners such as honey and maple syrup. Don’t believe the claims that these sweeteners are wholesome, healthy substitutes for sugar. Whether it comes from a beehive, a maple tree, or any other natural source, sugar is sugar. Sure, these foods are often less processed than table sugar, so you may feel better about using them. But their effect on your blood sugar, insulin, liver, and cholesterol are the same. If you like a little sweetness in your tea or smoothies, try stevia, which is a much safer option than sugar or artificial sweeteners. Stevia is an herb with leaves that are ten to fifteen times sweeter than sugar. You can buy stevia plants at nurseries or grow them from seed and use their leaves as natural sweeteners. Many people refer to it as the “natural” alternative sweetener. However unless you are crushing stevia leaves and using them to sweeten your favorite drink, we’re not talking about a totally natural sweetener. You can also buy stevia extract which is extracted from stevia leaves that are dried with a water-extraction process. It is refined using ethanol, methanol, and crystallization. The extract then goes through ultra-filtration and nano-filtration to remove those alcohols. Be sure the brand you buy has no alcohol remaining in it. Stevia extract is as much as two hundred to three hundred times sweeter than sugar, so you need only the tiniest amount. If you use too much, you may taste its bitter licorice-like aftertaste. Use it sparingly until you get the hang of it. For many uses, you might try vanilla or chocolate-flavored stevia as it tastes less bitter if you happen to use too much. Stevia (the leaf) has been used in South America for centuries and in Japan for decades. So far, there is no evidence that stevia is anything but safe. Some early studies (done with the extract) suggested that it might cause genetic damage in the people who consumed it, but the studies turned out to be flawed because the data were mishandled. Stevia does not impact blood sugar levels the way sugar does, and it does not acidify the system the way toxic sugar substitutes do. There is some evidence to suggest that it may stabilize blood sugar levels, enhance glucose tolerance, and reduce blood pressure—but more research is needed to figure that out for sure. If you take blood pressure medication or medication for diabetes, use stevia with caution. There is some evidence that it may act synergistically with these medications and could cause hypotension (low blood pressure) and hypoglycemia (low blood sugar). You will find stevia to be the sweetener of choice in BrainMD Health food products because it has the least reported problems and the greatest reported health claims. Please note that stevia should be used in limited amounts, as it still keeps the taste buds hooked on the “sweet” taste of foods.
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Here Are Some of the Top Reasons You Should Be Nuts About Coconuts!
Common Coconut Misconceptions First of all, coconuts aren't even nuts, nor are they fruit. They’re actually seeds! Second, contrary to popular belief, coconuts aren't bad for your health. They're actually so nutritious that many consider them a super-nutrient food – one that nourishes your brain and body, satiating hunger with healthy fats, protein, and fiber. Coconut Origins The coconut got its name from early Spanish explorers who used the word “coco” (which means “monkey face”) to describe it because the three indentations (eyes) on the hairy nut resembles the head and face of a monkey. Once it made its way to Europe, the word “nut” was added to its name. Today, coconuts grow in tropical climates that are frost-free, such as those in Africa, Asia, Latin America, and the Pacific region. What's In Coconuts? Coconuts contain ample water, protein, fat, carbohydrates, fiber, vitamins, minerals, and amino acids for people to live on. The shell and its fiber can be used for rope, cooking fires, currency, and flotation devices – talk about an all-purpose food! So Why the Bad Rap? Manufacturers commonly put coconut oil through a process called hydrogenation, which basically turns it into unhealthy trans fats. Hydrogenated coconut oil is used in all kinds of poor-quality junk food. It's hydrogenated coconut oil that's bad for you – NOT coconut in its natural, unprocessed form. Also, coconut, and the products derived from it, has been wrongly labeled an unhealthy food because of its well-established high saturated fat content. However, while the saturated fat in animal foods can be harmful to the cardiovascular system, the saturated fat in coconut is different than that in animal-based foods. What Are MCTs? Saturated animal fat links together in chains called long-chain fatty acids (LCFA). However, the saturated fat in coconut oil forms medium-chain fatty acids. The length of the chain makes a big difference in how fat is metabolized. Fats joined in medium chains (also known as medium-chain triglycerides, or MCTs) have a different impact on the body than fats joined in long chains. MCTs are digested and absorbed immediately through the liver and are available for quick energy. This makes them less likely to contribute to obesity and high cholesterol. Additionally, the MCTs in coconut speed up metabolism and are helpful to the brain; they are quickly converted by the liver to ketones, which serve as backup fuel for our brains and our bodies. You’ll find high-quality, ultra-pure MCTs in BrainMD’s quick energy supplement… Brain MCT Energy Brain MCT Energy is an oily dietary supplement that offers medium-chain triglycerides (MCT), which rapidly boost the body’s energy generation, especially in the brain.* These are “good fats” that provide tremendous benefits for mental performance, including focus and learning.* Benefits of Brain MCT Energy: Enhanced cognitive function* Improved long-term memory* Healthy energy levels without caffeine* Better weight management* Support for healthy brain aging* Clean Energy...NOW! This organic MCT oil from sustainably harvested coconuts provides healthy fats that are rapidly metabolized, enhances satiety to assist with weight management, improves the brain benefits of aerobic exercise, supports cognitive and memory function, and is vital for whole-body health for people of all ages.* Brain MCT Energy is a clean and fast-acting energy source for peak brain & body performance.* Try 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 Brain MCT Energy and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Purchase Protein Powder and What to Avoid
You’ve decided to increase your protein consumption because you realize that eating more protein has numerous health benefits, including: Keeping hunger at bay by balancing the hormones of metabolism Helping stabilize your blood sugar Preventing energy crashes Speeding up weight loss Helping your body become more sensitive to the hormones that tell you when you are full But the prospect of eating the recommended 45 to 100 grams of dietary protein everyday is a bit daunting, so you decide to try out a protein powder. You head to the store and are overwhelmed by the shear number of options available on the shelf. How do you know what to buy? To ensure that you are receiving the best health benefits, here are the top three things to AVOID. DAIRY After the age of two, fewer than 35 percent of humans produce the enzyme lactase, which is needed to break down lactose (milk sugar) and digest milk. Without lactase in your gut, lactose remains undigested, fermenting in your intestines and causing an array of gastrointestinal symptoms that we refer to as lactose intolerance. Even if your body can break down lactose, it’s still bad news, because it is converted to galactose and glucose, which elevates blood sugar and causes inflammation. Additionally, casein (a protein in milk) is an excitotoxin in the brain. When left unchecked, excitotoxins can lead to brain inflammation and neurodegenerative diseases. SOY Modern commercial marketing would have you believe that soy is the miracle food that can replace dairy. This is not the case. Soy actually contains components that are harmful to our health: A high concentration of lectins which are carbohydrate-binding proteins found in a large number of plant foods that can cause biochemical changes to the cellular lining of the intestines; these changes contribute to leaky gut, poor absorption of nutrients (including other proteins), and the death of intestinal cells Large amounts of omega-6 fatty acids, which in excessive amounts can lead to systemic inflammation A substantial amount of phytic acid, which is believed to reduce the absorption of vital minerals SUGAR In addition to being addictive, sugar consumption is associated with a list of health problems. Eating foods containing sugar causes a spike in your blood sugar, contributes to insulin resistance and triggers inflammation in your body. Additionally, simple carbohydrates (like sugar) negatively affect your cholesterol, as well as suppresses the signals sent by the hunger and satiety hormones which are responsible for letting you know when to stop eating. Simply put, the more sugar you eat, the hungrier you will be! Unfortunately, most protein powders on the market today contain at least one of these ingredients. In addition to being free of dairy, soy, and sugar, BrainMD Health’s new and improved Chocolate OMNI Protein Powder is also free from gluten and GMOs, as well as artificial flavors, colors, and sweeteners. To help you get started incorporating more protein in your diet in a really easy and delicious way, here is a recipe from NY Times bestselling author, registered nurse, highly respected health and fitness expert, and nationally renowned speaker, Tana Amen, BSN, RN. Chocolate Pumpkin Protein Bars 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: 187calories, 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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6 Ways To Kick Sugar To The Curb
Back in 2014, in order to address a serious problem that is out of control, Berkeley, California became the first city in the United States to tax sugary drinks. Subsequently, many other U.S. cities followed suit. Americans consume the 2nd highest amount of soft drinks per capita in the world, contributing to our country's dangerously-high obesity and diabetes rates. This is not surprising considering that sugar is more addictive than drugs like cocaine and heroin and is everywhere. By some estimates, sugar is found in 75-80% of all packaged foods in the United States. Additional studies have shown that Americans consume as much as ½ pound of sugar per day! And the amount of sugar in just one can of soda is more than most people consumed in an entire year just a few hundred years ago. Eating too much sugar can damage your health and threaten your life in number of ways: Chronic high blood sugar leads to type 2 diabetes High blood sugar in people with diabetes can lead to skin ulcerations and nerve damage Can cause elevated cholesterol, high triglycerides, vascular disease and heart disease Can lead to hypertension and stroke Is toxic to the liver and can lead to nonalcoholic fatty liver disease Promotes chronic inflammation Suppresses the immune system You don’t have to be addicted to sugar! In fact, the good news is that you don’t even have to crave sugar. With a few small changes to your daily habits, you can free yourself from sugar cravings and embrace a way of eating that is health-promoting and naturally energizing. 6 of the Best Ways to Kick Sugar to the Curb Here are some of our favorite suggestions: 1. Boost Your Serotonin People who are naturally low in serotonin, a.k.a. the "happiness hormone,” often intuitively crave sugar-filled, carbohydrate-rich foods such as pies, cookies, candy, and chocolate because carbohydrates raise serotonin levels and increase feelings of well-being. These are “mood foods” and are often used to self-medicate an underlying mood issue. Avoid these quick fixes because they can cause long-term health problems. Serotonin can be boosted through a healthy diet, exercise, and the right sleep schedule. When you have plenty of serotonin, you are less likely to seek out sugar. 2. Keep Your Blood Sugar Stable What we and other researchers have found is that when your blood sugar drops, the blood flow to your brain decreases. This means you are more prone to making bad decisions because you do not have full access to your brain function. So how do you keep your blood sugar balanced? Eat frequent small meals throughout the day. Make sure to start your day with breakfast – skipping it only makes you more likely to make poor choices later on. Stay away from simple sugars and refined, processed foods because they cause your blood sugar to spike and drop erratically as well as work on the pleasure centers of the brain leading to addiction. Additionally, consider trying BrainMD’s Craving Control which contains six active ingredients that work synergistically to help to balance blood sugar and insulin levels while calming the craving centers in the brain. 3. Eat More Protein Eating protein chases away hunger by balancing the hormones of metabolism. It also causes your body to release hormones which improve your body’s ability to know when you are full and should stop eating. Protein also stimulates the release of glucagon, which stabilizes blood sugar and prevents energy crashes. After eating a protein-containing meal or snack, you feel fuller longer. Think of protein as medicine you should take in small doses every three to four hours – it belongs in nearly every meal and snack. 4. Drink Plenty of Water Approximately two-thirds of the adult human body is made of water. You may sometimes think that your body is asking for sugar, when in fact it's dehydrated and really craving water! Drinking water also acts as an effective appetite suppressant so you will feel fuller and eat less – all with zero calories! 5. Avoid Artificial Sweeteners Artificial sweeteners, such as aspartame, saccharin, and sucralose, are calorie-free food additives used to add sweetness to sugar-free candy, low-calorie foods, and soft drinks. Unfortunately, contrary to what popular marketing would have you believe, artificial sweeteners are also bad for your health. Research indicates that artificial sweeteners dangerously alter our gut bacteria and can actually lead to obesity. Additionally, artificial sweeteners can actually increase sugar cravings. The empty calories prime the brain’s appetite centers to expect something good, and when nothing comes, it wants more. Artificial sweeteners also desensitize your taste buds so that naturally sweet things, such as fruits and some vegetables, are not enough to satisfy you. 6. Satisfy Your Sweet Tooth Naturally If your sweet tooth needs some soothing, choose foods that will not cause your blood sugar to spike, such as: Mashed or baked sweet potatoes Healthy smoothie Cherry tomatoes Baby carrots Sliced pear with almond butter A square or two of dark chocolate (at least 70% cacao) w/almonds
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