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How to Make a Salad You’ll Actually Want to Eat
Often hailed as the epitome of healthy eating, salads are a great way to get more veggies into your diet. Unfortunately, they’re often bland, which doesn’t make them very exciting to eat. What you might not know about salads is there are many ways to make them hearty, filling, and enjoyable – you don’t have to settle for flavorless lettuce drowned in dressing! Here are some healthy ways to spice up your salads by adding more variety and flavor. Core Components of a Healthy Salad To optimize your salads, it’s best to include a variety of flavors and textures. For example, a salad that’s only romaine lettuce and ranch dressing will get boring quickly compared to a salad with romaine, seasoned grilled chicken, shreds of parmesan cheese, crunchy red onions, and tangy olive oil and vinegar dressing. You may think your greens-only salad is healthy because it’s loaded with polyphenols and other healthy nutrients. But to really get the most out of what salads can offer nutritionally, you’ll want some protein and healthy fats in there, too. This will help create a balanced meal to keep you full longer than if you just ate a salad completely made up of lettuce. Healthy Bases for Salads The best salad is the one you’ll enjoy eating and that appeals to your taste buds. Additionally, you’ll get more nutrition out of a salad if you opt for dark leafy greens. A blend of light and dark greens is fine if you aren’t keen on the taste of darker greens. Below are some all-star greens that are nutritious bases for a salad. Spring Mix You can find spring mix salad blends at most supermarkets. Though there are many different blends among various brands, they often contain greens such as green leaf lettuce, radicchio, baby spinach, red romaine, and arugula. This blend has more flavor than lighter lettuces such as romaine, but is still mild in flavor, making it an excellent base that pairs well with white meats, dried fruits, and vegetables like shredded carrots. Spinach and Arugula Spinach and arugula go well together, too. Arugula is known for its “peppery” flavor; it has a slight bite to it that makes it great in salads. Adding a small amount goes a long way, and it doesn’t overpower the mild flavor of spinach. Arugula has folate, magnesium, potassium, and vitamins C and K. Spinach has calcium, iron, and vitamin A. A recent study found that these nutrients may help strengthen the immune system and combat the effects of stress. Massaged Kale Kale is an excellent source of many vitamins and minerals, including, calcium, copper, potassium, and vitamins A, C and K. It also has lots of fiber and can promote healthy digestion. It has a strong flavor, and goes well with milder greens like spinach or romaine. If the flavor of kale is too strong for your preference, you can opt for baby kale instead – the younger kale plant is much milder. One of my favorite ways to enjoy kale is to massage it by hand with avocado, a little fresh lemon juice, and a dash of salt and pepper. It’s so simple and easy, and massaging the kale not only softens the texture, but also takes away some of the bitterness in the leaves. Healthy Toppings for Salad There are endless options when it comes to salad toppings. It’s great to be creative and keep trying new things, otherwise you can get stuck in a rut and give up on salads altogether, which means you’ll miss out on all their health benefits. Here are some unique ideas for healthy salad toppings. Healthy Protein Sources One way to transform your salad from a uninspired dish that leaves you feeling hungry in an hour to a filling and satisfying meal is to add plenty of protein. Protein helps you feel full longer and is important for healthy skin, hair, and many of the body’s processes. Roasted chickpeas Baked or grilled chicken Hemp hearts Boiled eggs Tuna Quinoa Lentils Shrimp Black beans, kidney beans Healthy Fruit Options Fruits are often left off salads, but they’re one of the ways you can make salads more interesting. Combining sweet or tart fruits with savory items in salads can create dynamic, rich flavors that will make you look forward to eating your salad. Dried fruit: dried cherries, cranberries, or apricots are a good source of fiber and can add some sweetness and texture to your salad. Make sure to opt for dried fruits that don’t have sugar added – the USDA recommends limiting sugar to less than 10% of your total daily caloric intake. Fresh strawberries, blackberries, or blueberries: these are full of antioxidants that help your body combat the effects of stress. They pair well with feta cheese and spinach. Healthy Fats Fats add flavor, and most of the options below also have additional protein, vitamins, and minerals. Adding protein and healthy fats to your leafy greens will make it a meal that’s more satisfying and keeps you full throughout the afternoon or evening. Avocado Olive oil (paired with vinegar as dressing) Nuts (walnuts, almonds, cashews) Seeds (sunflower seeds, pumpkin seeds) Healthy Veggies Vegetables can add color, fiber, vitamins, and minerals to your salad. They also enhance the flavor profile of your salad. With so many different veggies to choose from, you can ensure that your salad always has new and fresh flavors. Carrots (shredded or sliced) Broccoli Red or white onion Cucumbers Bell peppers, banana peppers Brussels sprouts Sliced radishes Mushrooms Olives Healthy Dairy Options Dairy can be a great way to add more protein, calcium, and flavor to salads. Most salads that have dairy offer it in the form of cheese. Adding small amounts of cheese can make salad even more delicious. Try these cheese options: Feta cheese Parmesan cheese Blue cheese Goat cheese Parmigiano Reggiano Recipes to Get You Started Now that you know how to construct a healthy salad and some ways to change things up, here are some recipes to help you start making amazing salads: Greek Salad Massaged Kale Salad with Roasted Chickpeas Healthy Taco Salad Quinoa Salad Mediterranean Lentil Salad Vegan Cobb Salad Final Thoughts As you can see, there are many ways to spruce up your greens, and eating salads doesn’t have to be boring or mundane. With a little creativity, you can build salads that please the palate and help you look forward to eating your veggies. Any time you start a new habit, remember that it’s okay to take one step at a time. It can be overwhelming to make too many changes all at once, so try adding one or two new items to your salads, or simply switch out your greens for starters. Happy salad making! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How To Make Healthy Baked Goods at Home
Traditionally, baked goods call for heaps of white flour, sugar, and butter. If you’re trying to follow a healthy eating plan, you may be wondering if you can ever eat baked goods again. The answer is a resounding yes. The key is to learn to make healthier baked goods. All it takes is a little willingness to tinker with your baking recipes, swapping problematic ingredients with healthier ones. Ditch the White Flour While we may love the texture and taste of white flour, our bodies don’t. Stripped of the bran and germ of the wheat kernel, white flour loses most of its fiber and nutrients during the refining process. White flour spikes blood sugar levels and too much of it in the diet has been linked to a host of health problems, including unhealthy blood sugar levels, weight gain, heart health issues, poor cognition, low mood, and increased cravings, to name a few. Thankfully, we now have an array of alternative flours available, offering new tastes and textures – and better nutrition. Substitute the white flour in your baking recipes with any of these flours: Whole Wheat Flour Whole wheat flour is nutritious and healthy for people without gluten sensitivities. It’s made from the entire wheat kernel – bran, germ, and endosperm, and is rich in vitamins, minerals, fiber, and phytochemicals. And it doesn’t spike blood sugar to the extent that white flour does. Oat Flour Oat flour is very versatile, highly nutritious, and naturally gluten free. Made from ground oats, it’s high in protein and fiber (including soluble fiber), and boasts an array of antioxidants, B vitamins, manganese, phosphorous, magnesium, copper, iron, and zinc. It lends a soft and fluffy texture to baked goods, with a mild flavor, allowing for spices to stand out. Coconut Flour Coconut flour is a soft, grain- and gluten-free flour made from finely ground, dried coconut meat. It is fairly high in protein, fiber, and fat, and low in carbohydrates, compared to other flours. Rich in manganese, iron, vitamin C, and beneficial medium-chain triglycerides, coconut flour adds wonderful flavor and texture to muffins and cookies, in particular. Switch the Sugar It’s no secret that table sugar is anything but sweet when it comes to health. Having too much of it in your diet is linked to unhealthy inflammatory response in the body, blood sugar and blood pressure levels out of a healthy range, weight gain, and liver and heart health issues. Table sugar is also devoid of any fiber, vitamins, minerals, or antioxidants. One simple way to make your baked goods healthier is to use less sugar than what the recipe calls for. Take it a step farther by switching white sugar for an unrefined sweetener. Unrefined sugars are generally lower on the glycemic index scale – which means they won’t spike your blood sugar like table sugar does. Among the most popular unrefined sugars are pure maple syrup, coconut sugar, honey, unsulphered molasses, brown rice syrup, date sugar, and fruit. Unrefined sweeteners have nutritive value, antioxidants, and minerals. For example, pure maple syrup contains calcium, potassium, iron, zinc, and manganese. Coconut sugar (or coconut palm sugar) made from the dried sap of the coconut palm, contains iron, zinc, calcium, potassium, polyphenols, antioxidants, and a fiber called inulin, which may help to slow glucose absorption. They both make fantastic replacements for white sugar. Overripe bananas, applesauce, and dates are healthy whole fruit sweetener options. Make muffins more healthful by using these fruits only or combine them with a small amount of unrefined sugar. You can experiment with the amount of sweetness you desire. Less is better! Lose the Butter Butter is high in saturated fat, yet it contains several important nutrients, including vitamins A and E. Although recent research suggests that saturated fat may not be so bad, the American Heart Association advises that saturated fat should make up less than 10 percent of your daily caloric intake. Until there’s more clarity on the subject, swap butter for olive oil or avocado oil, two healthier oils that work well in most baking recipes. According to emerging research, coconut oil is high in saturated fat, might support weight loss, improve brain function, and help regulate cholesterol. Yet, more studies are needed and most medical experts recommend using coconut oil sparingly. Still, coconut oil offers a healthier option to butter for vegans. Add A Burst of Health Add nutrient-dense fruits, nuts, seeds, and veggies, as well as savory spices to your baking for an added health punch. Berries, apples, pumpkin, peaches, bananas, zucchini, dark chocolate, carrots, raisins, currants, cranberries, and dates bring vitamins, minerals, and polyphenols to your baked treats. Nuts and seeds of all kinds, such as walnuts, pecans, almonds, ground flaxseeds, and chia seeds add great texture, healthy fats, and protein. Spices such as cardamom, ginger, pure vanilla, cocoa, cloves, nutmeg, and cinnamon add antioxidant power, as well as aromatic flavor to muffins, pies, cakes, and cookies. Creative Expression Don’t forget that baking is a form of creative expression! Reimagining your recipes with health in mind is good for your spirit, too. Healthy Blueberry Walnut Muffins Ingredients Use organic ingredients, if possible. 1 1/2 Cup Oat Flour 1/2 Cup Whole Wheat Flour or Coconut Flour 2 Tsp. Cinnamon 2 Tsp. Allspice (clove, nutmeg, cinnamon) 1 Tsp. Baking Soda 1 Tsp. Baking Powder 1/2 Tsp. Sea Salt 1/2 Cup Pure Maple Syrup 1/3 Cup Virgin Coconut Oil 2 Pasture-raised Eggs 1 Tbsp. Pure Vanilla 1 Cup Fresh Blueberries 1/3 Cup Chopped Walnuts Directions Preheat oven to 350. Beat eggs and then add melted coconut oil, maple syrup (room temp), and vanilla together until blended. In a separate bowl, mix together flours, spices, baking powder and soda, and salt. Fold in wet ingredients until fully blended, then mix in blueberries. Pour batter evenly into greased or non-stick, 6-muffin pan. Top muffins with walnuts. Place on center rack and bake for approximately 25 min. Let cool for 5-10 minutes and enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Healthy Ways to Make Your Veggies Taste Good
“If vegetables tasted like chocolate, I’d be the healthiest person in the world.” You’ve probably heard a similar comment at some point in your life. Intended to make light of poor eating habits, this statement reveals that many people aren’t eating enough vegetables. And that’s no laughing matter. Dangers of a Low Vegetable Diet Dietary intake of some leafy-green vegetables has declined by at least 40% in the last four decades due to changes in food harvesting and processing, water purification, and overall dietary habits. As a result of these and other factors, many in our society aren’t eating enough vegetables each day. Instead, they’re subsisting on the standard American diet (SAD), which contains excessive amounts of sodium, refined sugars, omega-6 fatty acids, trans fats, and calories. The ramifications of not eating enough vegetables are serious, and we’re seeing the alarming results every day in our country. Failure to get the necessary nutrients from vegetables can lead to a host of physical and mental problems. These include cardiovascular and blood flow issues, memory and focus challenges, serious weight problems, gastrointestinal complications, organ failure, hormone imbalance, and even vision troubles. Benefits of Eating Vegetables Vegetables are rich in nutrients, high in fiber, and low in calories. You probably knew that. But did you know that eating vegetables may make you happier? Scientists from Dartmouth College and the University of Warwick conducted a study and found that the psychological well-being of the 80,000 participants rose with the number of daily servings of fruits and vegetables.¹ Vegetables, such as spinach, kale, collard greens, bell peppers, and squash, have tremendous health benefits. They provide an enormous array of vitamins, minerals, flavonoid antioxidants, anti-free radical carotenoids, and many other substances that promote good health. Plant foods can help balance healthy inflammatory response and have many other beneficial effects that lower your exposure to the brain, heart, blood pressure, blood sugar, joint, and gastrointestinal problems. So, if you’re looking to add more nutrient-rich plant foods to your diet, here are several simple ideas on how to make your veggies taste good and add some zest to your meals… 7 Veggies and How to Make Them Taste Great (Even to Picky Eaters) Brussels Sprouts Though not the most universally appreciated vegetable, Brussels sprouts are extremely beneficial for you. Like cruciferous vegetables, Brussels sprouts are rich in fiber, vitamins A, C, and K, and manganese. They’re also a low-calorie food. Prep Tips: Brussels sprouts can be prepared in a variety of ways (in the oven or on the grill) and you can add garlic or natural seasonings to enhance their flavor. Also, if you’re looking for a way to jazz up your salad, add Brussels sprouts as a tasty topping. Spinach There’s a reason why Popeye the Sailor gets a boost in strength and energy from eating spinach. This nutrient-dense vegetable is high in protein and fiber and is loaded with vitamin A, potassium, folate, and magnesium. Raw spinach is so nutritious, some people believe it contains bliss-enhancing nutrients. Prep Tips: Substitute your usual lettuce with spinach in a salad, on a sandwich, or in a smoothie to increase your energy and vitality. Results from eating spinach probably won’t be as dramatic as those observed with Popeye, but you might be surprised at how good it makes you feel. Broccoli and Cauliflower Broccoli and cauliflower belong to the brassicas plant family. Brassica vegetables have sulfur-containing substances called glucosinolates that may help boost glutathione (a powerful antioxidant) in your body. Brassicas can help your liver, which aids in the body’s detoxification process. Benefits of these two brassica vegetables: Broccoli provides fiber, folate, vitamins C and K, and the minerals iron, potassium, and manganese. Cauliflower is high in fiber and vitamin C. Prep Tips: Make sure to have some raw crudités available as a snack or an appetizer before a meal. You can also sauté broccoli or cauliflower in some walnut oil for a delicious side dish. Whenever you have a craving for mashed potatoes, try this mouthwatering recipe for Cauliflower Garlic Mashed Potatoes. Asparagus Asparagus generates energy for your brain and body and is an incredible source of fiber and folate. It’s also an excellent source of vitamins A, E, and K, and provides generous amounts of phosphorus, iron, and chromium. Prep Tips: Many people eat asparagus raw, steamed, in a salad, or grilled as a side. For a delicious treat, try lemon and garlic roasted asparagus. Squash There are many varieties of squash, including acorn, butternut, pumpkin, spaghetti, and winter squash. Butternut squash is especially rich in L-tryptophan, an essential amino acid that’s vital for a number of metabolic functions. Squashes provide vitamins B1, B3, B5, B6, and folate, vitamin E, potassium, and manganese. Prep Tips: Just as there are many varieties of squash, there are numerous ways to prepare it. Serve cinnamon roasted squash as a side dish or make a delectable squash soup. Kale Kale is also a brassica crucifer and was a wildly popular vegetable in the late 90s and 2000s. However, America’s love affair with the leafy green has diminished in recent years, which is a shame. Kale provides the body with sulforaphanes, which are crucial for detox, and is also high in vitamins C and K, as well as calcium. Prep Tips: Though typically associated with salads, kale can be prepared in many ways, including cooked and boiled, in a soup, or as snack chips. Try this delicious recipe for Clever Kale Slaw. Mushrooms Okay, so technically mushrooms aren’t vegetables (they’re fungi, shh!), but they offer many health benefits. Whatever variety you choose – shiitake, maitake, reishi, enoki, oyster or agaricus – mushrooms are a great immunity booster and can add many nutrients to your diet. Mushrooms contain beta-glucans (a unique category of large, branching, complex carbohydrates) that don’t affect blood sugar but remarkably enhance the immune system’s alertness against invaders. They also have ergothioneine,² a powerful antioxidant that doesn’t get destroyed during the cooking process and may enhance immunity. Prep Tips: Mushrooms can add flavor and texture to soups, salads, and veggie trays. Sautéed mushrooms make a flavorful (and filling) addition to entrees and vegetable dishes without contributing a lot of calories! The next time you’re in the grocery store, fill your cart with vegetables to help fuel your body and keep your brain active and healthy. And give these recipes and preparation tips a try. We hope you get a thumbs up from everyone in your family. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Blanchflower, D. G., Oswald, A. J., & Stewart-Brown, S. (2013). Is psychological well-being linked to the consumption of fruit and vegetables? Social Indicators Research, 114(3), 785–801. https://doi.org/10.1007/s11205-012-0173-y 2. Kalaras, M. D., Richie, J. P., Calcagnotto, A., & Beelman, R. B. (2017). Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chemistry, 233, 429–433. https://doi.org/10.1016/j.foodchem.2017.04.109
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Here Are Some of the Best Healthy Thanksgiving Leftover Recipes You Need to Try
‘Twas the day after Thanksgiving, when all through the house, no one wanted to eat leftovers, so they just ate out. Okay, so that isn’t an official holiday poem, but it’s a scenario that plays out in many homes throughout our country. Maybe families leave their leftovers in the fridge because the thought of gorging on the same food two days in a row is repellant to them. Or, perhaps a different type of cuisine sounds more appealing. There’s another possibility – maybe some don’t realize they can jazz up their leftovers. If you need some ideas for how to make Thanksgiving leftover recipes more palatable to your family, check out these quick and easy meal options that can turn ho-hum into want some… 9 Creative & Healthy Ways to Liven Up Your Thanksgiving Leftover Recipes Turkey Since there's typically a ton of turkey leftover after a holiday meal, let's start with some simple ways to repurpose your bird... 1. Turkey Salad If you live in the typical American home, you probably have plenty of leftover salad from the Thanksgiving meal. You probably have lots of leftover turkey too. I think you see where I’m going with this. Lay strips of turkey on top of a salad and say presto! (That last part is optional.) If you want to take it a step further, add leftover vegetables like carrots or Brussels sprouts to your salad. You can even use your cranberry sauce as a dressing…but only if you like cranberries. 2. Turkey Soup If turkey can work for a salad, why not for soup? There are plenty of ways to customize turkey soup. To a broth base, add shredded, pulled or cubed turkey. Feel free to toss in any leftover vegetables as well (from the veggie tray nobody touched). Add carrots, mushrooms, onions, celery or other vegetables to your soup. Then, if preferred, add brown or wild rice to thicken the stock. Add spices to your liking and you’ll have a mighty fine turkey soup. 3. Turkey Tacos I know what you’re thinking – how can you make a healthy taco? It all starts with the shell. But I’m not talking made with processed corn or flour. I’m talking made by nature. Separate and wash several leaves of lettuce (organic romaine hearts, butter lettuce or green chard all work great) and position them on a plate or tray so that they form a bowl shape (my coworker calls them “boats”). Scoop shredded turkey, black beans, brown or wild rice, avocado or any other healthy topping you choose into the leaves. Then, pick up the loaded leaves and eat them like a taco. Your family will gobble them up. 4. Turkey-Sweet Potato Pie You’ve heard of shepherd’s pie? Well, give the shepherd the day off. For a healthier version of shepherd’s pie, throw leftover turkey, green beans and other vegetables into the bottom of a casserole dish. Then, layer on mashed sweet potatoes. You can sprinkle some cheese on top but go easy. Bake in the oven. Wa-lah! 5. Turkey Chili There are many ways to make chili. Some are healthy and some aren’t. To a low salt broth, add tomato sauce, diced tomatoes, diced onions, kidney or black beans and other vegetables as desired. Oops, I forgot the star of the show…shredded or ground turkey. For slow-simmer goodness, make your turkey chili in a crockpot. Try this delicious recipe for Healthy Turkey Chili. Or, take things to the next level with Spiced Cacao Turkey Chili. 6. Turkey Sandwich Forget the thin-sliced, processed turkey from the deli at your local grocery store. Carve up slices of real turkey from your leftover bird. Traditional turkey sandwiches, which include stuffing and cranberry sauce, can really crank up the calories. For a healthy alternative, add avocado, sprouts, onion, tomato, leaf lettuce, and a slice of low-fat cheese to your turkey. Bread can be one of the least healthy parts of a sandwich,¹ so use whole wheat sandwich thins or large leaf romaine lettuce to reduce calories. Lightly spreading Vegenaise on your whole wheat thins or lettuce can help bring your whole turkey sandwich together. Sides Don’t let those leftover sides go to waste—turn them into nutrient-packed dishes that support brain health, balanced energy, and delicious eating all week long. 7. Veggie Frittata Give roasted veggies a second life by folding them into a simple, savory frittata. Chop leftover Brussels sprouts, carrots, or green beans and bake them with whisked eggs, a splash of plant-based milk, and a pinch of turmeric. Why it’s healthy: Eggs provide choline for memory and focus, while turmeric brings anti-inflammatory benefits thanks to curcumin. This makes for a vibrant, brain-nourishing breakfast you can enjoy hot or cold. 8. Cranberry Vinaigrette Most of us end up with a half-used container of cranberry sauce—don’t toss it! Instead, blend a spoonful with olive oil, a splash of vinegar, and a handful of walnuts. Why it’s healthy: Cranberries add antioxidants, olive oil supports heart and brain health, and walnuts supply plant-based omega-3s. Drizzle this tangy, jewel-colored dressing over greens or roasted vegetables. 9. Mashed Sweet Potato Pancakes Turn leftover mashed sweet potatoes into fluffy, nutrient-rich pancakes. Mix them with almond flour or a beaten egg to help bind the batter, then cook until golden. Why it’s healthy: Sweet potatoes are packed with fiber and carotenoids that support cognitive health,² and almond flour adds healthy fats and protein. The result is a naturally sweet, wholesome breakfast or snack. Pro tip: Leftovers are often nutrient-dense—they’ve already been prepped, cooked, and softened—making them perfect for quick, brain-friendly meals. Embrace the remix! Thanksgiving Leftover Recipes FAQ How long are Thanksgiving leftovers good for? Most cooked Thanksgiving dishes—like turkey, stuffing, mashed potatoes, and roasted vegetables—stay safe in the refrigerator for 3–4 days when stored promptly in airtight containers. If you want to extend their life, freeze leftovers within that window; many dishes will keep well in the freezer for 2–3 months. Tip: When in doubt, check for odd smells or unusual textures, and remember that food safety comes before food waste. What is the healthiest way to reheat turkey? Turkey can dry out quickly, so gentle reheating is key. One of the healthiest methods is to warm it in the oven at a low temperature (around 300°F) with a splash of broth or water to keep it moist. Cover the dish with foil to help retain steam. If you’re short on time, reheating in a skillet with a little broth works well too. Why it matters: Slow, moist reheating helps preserve the turkey’s lean protein quality and minimizes the need for added fats like butter or oil. Can you safely reheat leftovers more than once? It’s best to reheat only what you plan to eat. Repeated heating and cooling can increase the risk of bacterial growth. To stay safe, portion leftovers into smaller containers so you can warm up just what you need. Should I let leftovers cool before refrigerating? Yes—but not for too long. Let hot dishes cool slightly so they don’t raise the fridge temperature, then refrigerate within two hours of cooking. Divide large portions into shallow containers so they cool safely and quickly. You’ll find more holiday, and every day, recipes in The Brain Warrior’s Way Cookbook. The BrainMD team wishes you and yours a safe, healthy and Happy Thanksgiving! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Schadow, A. M., Revheim, I., Spielau, U., Dierkes, J., Schwingshackl, L., Frank, J., Hodgson, J. M., Moreira-Rosário, A., Seal, C. J., Buyken, A. E., & Rosendahl-Riise, H. (2023). The effect of regular consumption of reformulated breads on glycemic control: A systematic review and meta-analysis of randomized clinical trials. Advances in Nutrition, 14(1), 30–43. https://doi.org/10.1016/j.advnut.2022.10.008 2. Laveriano-Santos, E. P., López-Yerena, A., Jaime-Rodríguez, C., González-Coria, J., Lamuela-Raventós, R. M., Vallverdú-Queralt, A., Romanyà, J., & Pérez, M. (2022). Sweet potato is not simply an abundant food crop: A comprehensive review of its phytochemical constituents, biological activities, and the effects of processing. Antioxidants, 11(9), Article 1648. https://doi.org/10.3390/antiox11091648
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Go walNUTS For Your Brain’s Health
The incredible health benefits of walnuts have been making us nuts…in a good way. We owe our thanks to Mother Nature for giving us one of the best foods for our brains and longevity. It is no coincidence that brain shaped foods can provide optimal brain benefits. In fact, walnuts have almost twice as many antioxidants as other commonly consumed nuts such as almonds, peanuts, and pistachios. They are packed with a high concentration of DHA (a type of Omega-3 fatty acid) and polyphenols. Polyphenols play an important role in fighting free radicals and protecting your cardiovascular system. Omega-3’s are known to be one of the fundamental building blocks of the brain, critical for brain health in both infants and adults and have been studied to boost mood and improve cognition. In fact, in a recent study done by the University of New Mexico, they found that supplementation with walnuts seemed to have the ability to improve mood in healthy, non-depressed males. Women, you are not left out on the benefits of these little gems. A study in 2009 was done by Harvard where they studied 140,000 women over a ten-year period. They reported that the women who ate walnuts regularly trimmed their risk for developing type 2 diabetes up to 24% compared to those who ate them only on rare occasion. More Amazing Benefits Not only are walnuts inexpensive, convenient and packed with brain-benefits, they are also full of high-quality protein, vitamins, minerals, dietary fiber and can fall into a dairy-free, gluten-free, or a Mediterranean diet. If you are worried about the fat content of nuts or that they will cause weight gain, fear no more. Nuts contain healthful polyunsaturated and monosaturated fats, rather than saturated fats found in foods like butter. Plus, being protein and fiber packed, walnuts keep you full for longer periods of time, so you won’t be swayed to snack on unhealthy snacks that often cause unwanted or unintentional weight gain. You Don’t Need to Go Crazy The best part about all of these amazing characteristics of walnuts: you only need around 7 a day to reap all the health benefits they can offer! That’s right, you don’t need to go crazy, spending a fortune on your groceries and incorporating walnuts in bulk into every single meal. Just a handful each day will get you the benefits you want! Here are a few of Tana’s delicious recipes to include some walnuts into any meal, even dessert! Of course, we always love throwing a few on top of our salads for a quick and easy way to get our walnut fix. Sunrise Grainless Granola Happy Brain Halibut with Pesto Cream Sauce Find more great recipes from Tana for your brain-healthy life in The Brain Warrior’s Way Cookbook.
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