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Craving Control Can Support Your Willpower
Willpower – we all have it, some more than others. But do you really know what it is? Merriam-Webster Dictionary defines willpower as the ability to control yourself with energetic determination. Willpower is like a muscle. You have to use it—or you’ll lose it. Most of us learn to develop self-control as children. When our parents say no to us when we ask if we can do things that aren’t good for us—have a plate of cookies before dinner, ride on the back of a neighbor’s motorcycle without a helmet, or grab the tail of a strange dog—we learn to say no to ourselves. But maybe your parents weren’t around much, and you had free rein to do whatever you wanted so you never learned self-control. Or perhaps your parents had addictions, and you learned to give in to your desires by watching their behavior. Or perhaps the stress of your over-scheduled life has robbed you of your ability to say no. No matter what the reason is for your lack of willpower, you can strengthen it. To pump up your willpower, you need to practice it. Making a habit of saying no to the things that aren’t good for you will, over time, become easier to do. Easier said than done, though, isn’t it? One of the things that can dramatically challenge our willpower is cravings. Anyone who has ever tried to make better choices knows all too well how cravings can sabotage the best intentions. Giving in to cravings is indeed undermining your health! If you’re trying to change unhealthy habits, BrainMD Health’s Craving Control can support your willpower to help you stay in control. Together with a healthy diet, exercise and Dr. Amen’s brain-healthy strategies, Craving Control can diminish the frequency and intensity of your cravings, helping you to more effectively achieve better control over your behavior. Taken as directed, Craving Control helps to: Reduce cravings for sweets, other foods, and other cravings Support healthy blood sugar and insulin levels Support your weight-loss goals Provide antioxidants and other essential nutrients 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. 6 Powerful, Natural Ingredients in Craving Control Chromium This diet-friendly element has been shown to ease cravings for fatty foods by supporting healthy blood sugar and insulin levels. N-Acetyl-Cysteine (NAC) This powerful anti-oxidant also helps to reduce cravings. As a vasodilator, NAC helps to relax blood vessels, improving the flow of blood, nutrients and oxygen everywhere in the body. L-Glutamine An amino acid that supports healthy muscle and cell metabolism, it has also been shown to help reduce food cravings. Alpha-Lipoic Acid (ALA) ALA is an antioxidant made by the body. It’s found in every cell, where it turns glucose into energy. ALA helps support healthy blood sugar, which is important for brain health and decreasing cravings. DL-Phenylalanine This amino acid helps to produce three key brain neurotransmitters: dopamine, norepinephrine, and epinephrine, thus helping to promote alertness, mood, and appetite control. High-Flavonol Cocoa Cocoa flavonoids exhibit significant anti-oxidant, anti-inflammatory and immune stimulating effects. By stimulating blood flow to the brain, these flavonoids can promote a more positive mood and sharper mind. If you’re trying to change unhealthy habits, Craving Control can help, by boosting your willpower to stay more in control. “Craving Control, along with the right food and behavioral strategies, can help strengthen your ability to defeat the craving monster that steals your success.”– Daniel G. Amen, MD
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Here Are 8 Foods to Rock Your Brain
Do you often find yourself feeling cranky? Do you reach for food throughout the day in an attempt to calm down or feel better? Or more than anything, do you just really crave a better mood? If you answered yes to any of these questions, you are not alone! Research has shown that the foods we eat have an impact on mood, proving you really are what you eat. Food can influence your mood – it can make it worse, or it can make it better. Add these good mood foods to your diet for a delicious mood boost! 8 Brain Healthy Foods to Add to Your Shopping List SALMON Omega-3 fatty acids are crucial for brain health and are found in salmon. Your brain needs specific types of essential omega-3 fatty acids, such as DHA and EPA, to function well. These fats are called essential for a reason—our bodies need them, and the only way to get them is through foods or supplements. Most people get far too little omega-3 in their diet. Deficiencies in these vital fatty acids have been shown to be associated with cognitive decline, emotional imbalances and mood issues. TOMATOES Tomatoes are a great source of lycopene, a nutrient that helps protect vital brain fat and actually stops the buildup of pro-inflammatory compounds linked to low mood. Additionally, they contain high levels of two other mood enhancing nutrients: folate and magnesium. CHILI PEPPERS Researchers have discovered that the brain is filled with receptors for capsaicin, the compound in chili peppers that gives them their heat. When we eat chili peppers, our brain responds by releasing endorphins, which are natural feel-good chemicals – the very same endorphins that are released when we exercise. People who eat spicy foods report a mood-lifting effect similar to the high reported by runners after working out. AVOCADOS Avocados contain good, healthy fats that are known for increasing the levels of several different feel-good chemicals in the brain. Like salmon, avocados are also a good source of omega-3 fatty acids which help maintain function in areas of the brain responsible for regulating mood and emotion. Healthy fats help you feel full and satisfied, help your body absorb some nutrients, and aid in cholesterol reduction. SPINACH You can give your meal a brain-healthy boost by trading your usual romaine lettuce for spinach in your salad, wrap or sandwich. Per ounce, spinach contains a higher level of folate, a B vitamin that may help reduce symptoms of depression. In fact, researchers at Harvard Medical School found that boosting the folate levels of depressed patients helped improve their mood. POULTRY Poultry is an excellent source for high amounts of tryptophan, an amino acid that your body can’t produce on its own. Tryptophan is necessary for the creation of serotonin, one of the brain’s primary mood-regulating chemicals. As more tryptophan enters the brain, serotonin levels increase and mood tends to improve, which is why poultry is an important part of any good mood diet. GREEN TEA Green Tea is rich in GABA, a calming and stabilizing brain chemical. Low levels of GABA are associated with low moods as well as mood swings. Additionally, it contains L-theanine, which is known for reducing stress and worry while improving mood, focus, memory and mental alertness. Be sure to include a cup of green tea each day for a feeling of overall well-being! DARK CHOCOLATE Have you ever wondered why eating chocolate makes you feel so good? It is not just the taste – it also provides a boost in concentration and mood and actually improves blood flow to the brain. Chocolate contains hundreds of blissful, health-promoting properties that support a positive mood, the ability to think clearly and focus, and a healthy cardiovascular system. The darker the chocolate you consume, the better! Multiple research studies have shown that dark chocolate slows down the production of cortisol, a stress hormone. Furthermore, chocolate also makes the brain release endorphins and boosts serotonin levels, which can create a more positive mood that can last for several hours. If you would like to learn more about how to boost your mood naturally, be sure to visit BrainMDhealth.com, your destination for premium nutrition information for your brain and body! “If you want to feel your best, look your best, and do your best thinking, you have to give your brain high quality nutrition.” – Daniel G. Amen, M.D.
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Brain and Power Supplements
Do you ever go to a health food store and get overwhelmed by the number of different supplements you see? Do you perhaps get overwhelmed by the cost of buying a wide array of nutrients and vitamins to support your brain and body health? You are not alone. Double-board-certified psychiatrist, clinical neuroscientist and brain imaging researcher, Dr. Daniel Amen has gotten overwhelmed too! In fact, that’s why, in large part, he created the BrainMD line of supplements. And it’s definitely why he created Brain and Body Power (and Brain and Body Power Max, with a double boost of key nutrients for brains that need it). “What I did with Brain and Body Power is combine a high quality multiple vitamin, a high-dose, ultra purified fish oil that wouldn’t give me fish burps, and a brain boost supplement that works on your brain in multiple mechanisms—for a lot less money, in two packets,” Dr. Amen explains. In other words, Brain and Body Power provides three extraordinary nutritional supplements in one at a better price. Watch this short video featuring Dr. Amen and BrainMD Health’s Chief Science Officer, Dr. Parris Kidd, to learn more about this simple and comprehensive brain and body nutritional support system that will solve the problem. Here’s how it works Brain and Body Power delivers the nutritional basics to support optimal brain and body function in a convenient packet that you take twice daily—and at a better price than if you were to buy all the nutritional supplements separately! Here’s what you get You get the following three top selling BrainMD supplements in every serving of Brain and Body Power and Brain and Body Power Max: NeuroVite Plus Multivitamin A multivitamin like no other! Contains more than 50 vitamin, mineral and plant nutrients in their most active forms, and the only source of Dr. Amen’s proprietary Brain Boosting Blend of clinically researched brain nutrients. Omega-3 Power Contains 1,600 mg of omega-3 fatty acids from a high quality, ultra-purified fish oil source. (Four times the amount of EPA and DHA compared to the average omega-3 sold in the big box stores!) Brain & Memory Power Boost Contains 7 powerful, clinically studied and proven ingredients to support brain health through multiple mechanisms. And for brains that need extra support, Brain and Body Power Max provides the same three supplements in every packet, but with a double dose of Omega-3 Power and extra Brain and Memory Power Boost! Here’s where you can get it: https://www.brainmdhealth.com/brain-and-body-power-max
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Snacks That Help You Lose Weight When You're Hungry
Have you ever noticed slim people who eat frequently, but manage to avoid packing on pounds? Well, there’s a reason for that. It turns out that healthy snacks can be a key factor in supporting your ability to stick to a healthy food plan. Yes, eating the right kind of snack between balanced meals can actually help you achieve your weight loss goals! That’s because healthy snacks: Keep your blood sugar stable Curb the urge to overeat Rev up your metabolism Provide the fuel you need to feel alert and focused throughout the day Keeping your blood sugar stable is also very important to healthy brain function. Sounds pretty good, doesn’t it? Well, there’s more. Sensible snacks also fight mid-morning fatigue, mid-afternoon carb craving, and mindless evening grazing – one of the chief culprits in weight gain. Think of it like the turtle and the hare. Slow and steady like the turtle, healthy snacks help you sustain balanced energy to go the long distance. Whereas crash diets, like the hare, start out fast and furious with loads of promise, but burn out long before the goal is reached. It’s no wonder a study published in the Journal of the American Dietetic Association¹ found that both people whose weight was already normal and dieters who had successfully slimmed down ate more snacks, compared to overweight participants! The key is to know how often you need to snack to maintain or achieve a healthy weight, and what snacks are best. The researchers reported that the best eating plan for weight loss or maintenance was three meals and two snacks daily. Our own Tana Amen, BSN, RN, the NY Times bestselling author of “The OMNI Diet,” recommends that your healthy snack include the following: Protein: 7 to 10 grams (equal to about 2 tablespoons of hummus or guacamole or a slice of turkey or 2 tablespoons of whole, raw nuts or seeds.) Healthy fats: 3 to 15 grams. Complex carbohydrates: 2 or 3 cups of raw or lightly steamed veggies—or a serving of low-sugar fruit such as berries or tart apples. Tana also offers the following helpful tips: Do not confuse planned healthy snacks with a continual graze. Giving your digestive system a rest between snacks and meals is important so that you aren’t releasing insulin all day! Be sure to plan and prepare your meals in advance. You will be less likely to be drawn into "zombie mode" and mindlessly munch when hungry, traveling or tired. Plan delicious and healthy snacks. Let them work for you and help you to achieve and maintain a healthy weight. Remember, slow and steady wins the race. Enjoy! References 1. Bachman, JL, et al. Eating frequency is higher in weight loss maintainers and normal weight individuals as compared to overweight individuals. J Am Diet Assoc. 2011 Nov: 111(11):1730-4.
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The Power of Protein + Smoothie Recipe
Protein is a major player in the healthy growth and functioning of cells, tissues, and organs throughout your body. Apart from water, protein is the most abundant substance in your body. Eating protein chases away hunger by balancing the hormones of metabolism. It also helps your body become more sensitive to the hormones that tell you when you are full and should stop eating. Protein also helps stabilize your blood sugar and prevent energy crashes. And because of how it is metabolized, protein actually speeds up weight loss. As if all of that weren’t enough to convince you of the importance of eating enough protein everyday, consider this: getting adequate protein improves energy, cognition and focus by fueling optimal brain function. So how much protein should you eat for vibrant health and longevity? Most people need an average of 45 to 100 grams of dietary protein daily, depending upon their size and metabolic demands. For some, the prospect of needing to eat that much protein each day may be daunting. However, remember that animal foods are not the only source of protein. Nuts, seeds, vegetarian protein powders, and greens can also add a significant amount of protein to your diet. 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. Very Omega Cherry Smoothie Serves 2 1 cup organic pitted cherries, frozen 8 ounces almond milk, unsweetened 1 cup baby spinach 2–3 kale leaves ¼ cup raw pecans or other nuts 1 tablespoon chia seeds 1 scoop sugar-free Omni Protein Powder (chocolate or vanilla) 1 tablespoon freeze-dried greens 1 dropper full vanilla crème–flavored liquid stevia OPTIONAL fiber bee pollen aloe gel Add all ingredients to blender bowl. Turn blender on low at first, then increase speed. Add additional water or almond milk as needed to achieve desired consistency. Pour into glasses and serve cold. NUTRITIONAL INFORMATION PER SERVING 320 calories ▪ 25g protein ▪ 29g carbohydrates ▪ 8g sugar ▪ 9g fiber ▪ 16g fat 1g saturated fat ▪ 0.0mg cholesterol ▪ 129mg sodium
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11 Simple Brain-Boosting Steps
Want to know the real secret to achieving the body you desire? Of course you do! The great news is that it is not a diet or new workout or any kind of quick fix. It’s actually all in your head! (Well…brain, to be exact.) It’s really simple. Your brain is the command-and-control center for your body, and your brain function is directly related to how your body looks, feels, and functions. When you take care of your brain, you take care of your body. Want a beautiful body? Strive for a beautiful brain! So, how exactly do you improve your brain health? Having scanned more than 100,000 brains from 111 countries around the world, clinical neuroscientist, board certified psychiatrist, brain imaging expert, nine-time New York Times bestselling author and Amen Clinics founder, Dr. Daniel G. Amen, has developed the following 11 simple brain-boosting steps that will get you on your way! 11 of the Best Daily Brain Boosters 1. Protect Your Brain Simply be conscious of how precious your brain is to you and your loved ones! 2. Eat a Good Diet Good nutrition is essential to good brain function and to a better body. A healthy diet includes lean protein, fruits, vegetables, nuts and healthy fats such as olive oil. Studies show that your brain works better if you eat nine servings of fruits and veggies a day. 3. Take Daily Vitamins, Minerals and Fish Oil Because most of us do not get all the nutrients we need from the foods we eat, I recommend that everybody take a daily multivitamin and a mineral supplement. I also urge people to take a daily fish oil supplement, which can decrease inflammation, boost blood flow to the brain and help to combat low moods. 4. Exercise When it comes to the brain, exercise acts like the fountain of youth. It is the single most important thing you can do to keep your brain healthy and is one of the best ways to change your shape and improve your mood, energy level, sexual performance and overall health. 5. Get Enough Sleep Getting at least seven hours of sleep at night has been shown to help your brain function at optimal levels, to keep your appetite in check, and to help your skin look younger. 6. Meditate Meditation activates the most thoughtful part of the brain, so you can make better and more intelligent decisions. 7. Relax Learning how to counteract stress and calm your body helps your brain work better, puts you in a better mood, reduces blood pressure, and protects you from disease. 8. Gratitude When you focus on what you love, your brain works better, you are coordinated, and you feel better. 9. Have More Sex Safe sex, and especially sex in a loving, committed relationship, is good medicine for your brain and your body, helping you reduce stress, boost immunity, live longer, and live more. 10. Balance Your Hormones Hormones such as estrogen and testosterone play a key role in helping maintain the health and vitality of your brain and body. 11. Treat Mental Disorders A strong link between mental disorders and physical illnesses and physical conditions has been well established. Treating mental conditions improves brain function and general health and well-being.
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Time to Take Care of Your Heart
When you take care of your Brain you are able to make better decisions like taking care of your Heart. Time to take care of your heart. Not only is February a perfect month to show love to our Valentine, it coincides perfectly with American Heart Month. This is a time to show love for yourself, your body and your brain. During this month of February pay special attention towards taking care for your heart. Heart Disease is the leading cause of death for men and women in the United States with 1 in every 4 people having heart disease. Pick 1 or 2 actions below to start today in preparing your Brain and Heart for longevity: Stop Smoking Stop Drinking Alcohol Lower overall salt intake to decrease High Blood Pressure, a marker for heart disease Lose weight Be more physically active Stop using illegal drugs Follow a heart healthy diet like The Omni Diet with more fruits, vegetables, nuts, seeds, protein, beans Omit Sugar Start meditation Start Yoga Tell and show a loved one that you love them Get a Brain SPECT Scan to learn how to make better decisions Take Brain Healthy Supplements
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The 50 Best Brain Foods
Eat Great Brain Foods Foods that contain high amounts of antioxidants help your body and brain stay young. Several studies have found that eating food rich in antioxidants, which include many fruits and vegetables, significantly reduces the risk of developing cognitive impairment. Eat fruits and vegetables of many different colors to ensure that you are getting a wide variety of antioxidants to nourish and protect your brain. Below is a list of great brain food. The 50 Best Brain Foods [wc_row][wc_column size="one-half" position="first"] Raw Almonds Almond Milk (unsweetened) Apples Asparagus Avocados * Bananas Beans (black, pinto, garbanzo) Bell Peppers Beets* Blackberries* Blueberries* Broccoli* Brussel sprouts Carrots Cheese (low-fat) Cherries* Chicken (skinless) Cranberries* Egg whites (DHA enriched) Grapefruit Herring Honeydew Kiwi* Lemons Lentils [/wc_column][wc_column size="one-half" position="last"] Limes Oats Olives Olive oil Oranges* Peaches Peas Plums* Pomegranates Raspberries* Red grapes* Soybeans Spinach* Strawberries* Green Tea Tofu Tomatoes Tuna Turkey (skinless) Walnuts Water Whole Wheat Wild salmon Yam & sweet potatoes Yogurt (unsweetened) [/wc_column][/wc_row] *Great Source of Antioxidants
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N-acetyl-cysteine: The Natural Supplement
It’s official—the holiday season has arrived! Yet, for those who suffer from food addiction, ‘tis the season to be on alert. Food triggers are everywhere, often rooted in childhood memories or traditions that come with strong emotional ties. The intense, rich, high-fat and sugary foods of the holidays have the potential to unleash addictive eating. While sticking with brain healthy foods during this time is critical, taking a nutritional supplement that helps support healthy craving levels in the brain could make the difference between failure and success. In fact, food cravings are more powerful than once thought. Over the past two decades, research has uncovered that it is possible to be dependent on food in the same way it is possible to be dependent on drugs or alcohol. Eating foods high in fat and sugar has been documented to release the same pleasurable chemical — the neurotransmitter dopamine — as using heroin, cocaine, nicotine, and alcohol! This indicates that substances that have been shown to reduce cravings for drugs and alcohol may also reduce cravings for food. But there is an amazing natural supplement that can help take the edge off cravings: N-acetyl-cytsteine (NAC). NAC is an amino acid that is needed to produce glutathione, which is a very powerful antioxidant. NAC binds to and removes dangerous toxic elements within the cells, making it a molecule critical to brain health. The typical adult serving for NAC is 600 to 1,200 mg twice a day to support healthy craving levels. NAC Combination Formulas You’ll find that NAC formulas are frequently combined with additional craving-curbing ingredients. These types of formulas are terrific. Look for NAC combination formulas that include either or both of these winning ingredients: L-glutamine. An amino acid that has been shown to stabilize blood sugar and increase insulin levels and action. The typical recommended adult dosage for healthy craving support is 500 to 1,000 mg a day. Chromium (or chromium picolinate). Chromium helps with the regulation of insulin, which enhances its ability to efficiently metabolize glucose and fat. There is a strong link between low moods, decreased insulin sensitivity, and diabetes. The typical recommended adult dosage for healthy craving support is 200 to 600 mcg a day. Formulas with these ingredients offer a great way to strengthen your commitment to health by helping to keep your brain’s craving center in check. Wishing you a happy, healthy Thanksgiving and holiday season! References: Amen SA, et al. Repeated N-acetyl cysteine reduces cocaine seeking in rodents and craving in cocaine-dependent humans. Neuropsychopharmacology. 2011 Mar;36(4):871-8. LaRowe SD, et al. Safety and tolerability of N-acetylcysteine in cocaine-dependent individuals. Am J Addict. 2006 Jan-Feb;15(1):105-10. LaRowe SD, et al. A double-blind placebo-controlled trial of N-acetylcysteine in the treatment of cocaine dependence. Am J Addict. 2013 Sep-Oct;22(5):443-52. Schmaal L, et al. Efficacy of N-acetylcysteine in the treatment of nicotine dependence: a double-blind placebo-controlled pilot study. Eur Addict Res. 2011;17(4):211-6. Grant, JE, et al. N-acetyl cysteine, a glutamate-modulating agent, in the treatment of pathological gambling: a pilot study. Biol Psychiatry. 2007 Sep 15;62(6):652-7. Rogers LL, Pelton RB. Glutamine in the treatment of alcoholism. Q J Stud Alcohol. 1957;18:581–7. Jukic T, et al. The use of a food supplementation with D-phenylalanine, L-glutamine and L-5-hydroxytriptophan in the alleviation of alcohol withdrawal symptoms. Coll Antropol. 2011 Dec;35(4):1225-30. Blum K. A commentary of neurotransmitter restoration as a common mode of treatment for alcohol, cocaine, and opiate abuse. Integr Psychiatry. 1986;6:199-204. Samocha-Bonet D, et al. Glutamine reduces postprandial glycemia and augments the glucagon-like peptide-1 response in type 2 diabetes patients. J Nutr. 2011 Jul;141(7):1233-8. Greenfield JR, et al. Oral glutamine increases circulating glucagon-like peptide 1, glucagon, and insulin concentrations in lean, obese, and type 2 diabetic subjects. Am J Clin Nutr. 2009 Jan;89(1):106-13. Badole SL, et al. Oral L-glutamine increases active GLP-1 (7-36) amide secretion and improves glycemic control in stretpozotocin-nicotinamide induced diabetic rats. Chem Biol Interact. 2013 Apr 25;203(2):530-41. Anton SD, et al. Effects of chromium picolinate on food intake and satiety. Diabetes Technol Ther. 2008 Oct;10:(5):405-12. Anderson RA, Cheng N, Bryden NA, et al. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes. 1997;46:1786-91. Jovanovic L, Gutierrez M, Peterson CM. Chromium supplementation for women with gestational diabetes mellitus. J Trace Elem Med Biol. 1999;12:917. Ghosh D, et al. Role of chromium supplementation in Indians with type 2 diabetes mellitus. J Nutr Biochem. 2002;13:690-697. Martin J, et al. Chromium picolinate supplementation attenuates body weight gain and increases insulin sensitivity in subjects with type 2 diabetes. Diabetes Care. 2006;29:1826-32. Cefalu WT, et al. Effect of chromium picolinate on insulin sensitivity in vivo. J Trace Elem Exp Med. 1999;12:71-83.
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