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Simple High Protein Lunch Ideas to Make When You’re Busy
These lunch ideas aren’t only packed with protein, but are easy to make and take along with you when you’re busy! When you’re running around doing all the things, fueling yourself with a nutritious midday meal is especially important. It can be tempting to just grab something quick, whatever it is. But, don’t skimp on the protein. How Much Protein Do I Need? Protein can help improve your focus, which is probably what you need in the middle of your busy day. Protein can help balance blood sugar, enhance mood, support healthy muscle growth, promote bone health, and improve brain function, among other things! It really does so much for your body and brain! You might be wondering how much protein you actually need. The optimal amount varies depending on your age, weight, gender, and level of activity. Generally, it should make up 10-35% of your daily calories. It’s recommended to consume 0.36 grams per pound of your weight. An easy trick, taught by Tana Amen, for an approximate visual guideline of how much protein to get with a midday meal, is to “shake hands with protein.” Meaning, get about the size of the palm of your hand in protein. Pre-cooked proteins can be a lifesaver when you’re busy. Keep these things on hand in your pantry or in your freezer: Canned tuna Pre-cooked chicken Beans Nuts Seeds With these lunch recipes, you won’t have to spend loads of time in the kitchen, and you won’t be missing out on any flavor either. Best of all, they can be made in advance. 3 Easy High Protein Lunch Recipes Chicken and Cabbage Salad Bowl with Sesame Dressing 30 grams of protein per serving This delicious chicken and cabbage salad is nutrient dense and bursting with flavor from the sesame dressing. Cabbage and carrots are both high in vitamin C and antioxidants, important for immune function and skin health, while the vitamin K in cabbage is essential for bone health. The crunch in this meal comes from the almonds, which are a great source of plant-based protein and antioxidants. There are only a few, quick to prepare ingredients in this lunch, and it keeps well for days when made in advance. To make things even easier, you can buy some of the ingredients pre-cooked and pre-chopped if you’re tight on time. INGREDIENTS Makes 4 Servings 12 oz. cooked chicken 1 ½ cups red cabbage, shredded 1 ½ cups green cabbage, shredded 1 cup carrots, shredded ½ cup almonds ½ cup sesame dressing (recipe below) Sesame Dressing: Makes 4-5 Servings 2 tablespoons olive oil 2 tablespoons rice vinegar ¾ tablespoon honey 1 ½ tablespoons sesame oil ⅛ tsp. salt. INSTRUCTIONS Slice cooked chicken into bite-sized pieces. Mix cabbage and carrots in a large bowl. Divide into 4 equal servings and place in separate containers. Top with 2 tablespoons almonds each. Mix dressing in a separate bowl and divide into individual containers. Refrigerate for up to 4 days. When ready to serve, toss the salads with dressing. NUTRITION INFORMATION per serving (with 1 TBSP dressing): Protein: 30 g Calories: 390.25 Carbs: 15.5 g Fat: 24.17 g Egg Salad Romaine Wraps 34.2 grams of protein per serving This healthier twist on a classic egg salad sandwich, will leave you feeling satisfied and full from the protein in the Greek yogurt, eggs, and almonds. The romaine leaves give you that serving of leafy greens that are essential for a healthy brain as you age. The nutrients in leafy greens have been shown to slow cognitive decline, as well as protect your memory, and support your mood. Once again, this entire recipe can be prepared in advance for a quick grab-n-go lunch option. INGREDIENTS Makes 2 servings ¾ cup plain Greek yogurt 1 tsp. Dijon mustard ⅛ tsp. salt ⅛ tsp. pepper 6 hard-boiled eggs, peeled 4 stalks of celery, diced ¼ cup red onion, diced ¼ cup almonds, chopped 6 large romaine leaves INSTRUCTIONS Whisk together the Greek yogurt, Dijon mustard, salt, and pepper. Set aside. Peel and chop the hard-boiled eggs. Dice the celery and red onion. Chop almonds. Add chopped eggs, celery, red onion, and almonds to the yogurt mix. Wash and dry romaine lettuce. Top with divided egg salad. Refrigerate egg salad and lettuce leaves separately for up to 4 days. TIP: To add even more protein, you can add diced chicken, cottage cheese, or sunflower seeds. NUTRITION INFORMATION per serving: Protein: 34.2 g Calories: 446.25 Carbs: 19.4 g Fat: 26.6 g Vegan Black Bean Salad 35.85 grams of protein per serving This protein-packed vegan lunch isn’t as plain as it might sound! It’s loaded with nutrient dense foods like avocados, corn, onions, and flavorful spices, with a base of quinoa. The hemp super seeds in this recipe pack a powerful protein punch. They’re an excellent source of healthy fats, vitamins, minerals, fiber, polyphenols, and antioxidants. INGREDIENTS Makes 2 servings 1 cup cooked quinoa 1 15.5 oz. can black beans 1 cup sweet corn kernels 1 red onion, chopped 2 green onions, chopped 1 cup edamame 2 tablespoons hemp seeds 1 tsp. olive oil 1 tablespoons lime juice 2 tsp. cumin 1 tsp. red chili flakes 1 tsp. paprika 1 clove garlic, chopped ½ avocado, chopped INSTRUCTIONS Prepare quinoa and transfer to a large bowl. Add corn, chopped red onion, chopped green onions, edamame, and hemp seeds. Stir to combine. Add olive oil, lime juice, cumin, red chili flakes, paprika, and garlic. Mix until evenly coated. Top with avocado. Serve warm or refrigerate to eat cool. Can be kept in the refrigerator for up to 3 days. NUTRITION INFORMATION per serving: Protein: 35.85 g Calories: 633 Carbs: 90.8 g Fat: 17.05 g Helpful Tips for Making Lunch When You’re Busy It’s all about the meal prep! The more you prepare ahead of time, the easier your lunchtime will be. Plan ahead and do your grocery shopping once a week. Write out your meal plan and post it up where you can see it. Wash and chop vegetables in a large batch. Utilize leftovers by reinventing the proteins for lunch and cooking extra. Plan and pack the night before to avoid a morning rush. Getting a protein-packed lunch doesn’t have to be time-consuming or complicated. Don’t underestimate the power that good food choices can have to fuel your body and brain, especially when you’re busy. 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.
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How to Make an Acai Bowl: A Step-by-Step Guide
Acai bowls have become a popular choice for health-conscious individuals looking for a delicious and nutritious meal option. In this guide, we will explore the appeal of acai bowls, provide tips for making them healthier and dairy-free, and share a simple recipe to enjoy this tropical delight at home. Why Are Acai Bowls So Popular? Nutritional Benefits of Acai Bowls: Superfoods, Nuts and Vitamins Acai berries are renowned for their high antioxidant content, fiber, and heart-healthy fats. These small but mighty fruits originated in the rainforests of South America and have gained global recognition for their health benefits. Versatility and Flavor One of the key attractions of acai bowls is their versatility. You can customize them with various toppings like fruits, nuts, seeds, and granola to suit your taste preferences while enjoying a rich, berry-flavored base. How to Make the Perfect Acai Bowl Acai bowls, when enriched with superfoods and nuts, become a powerhouse of nutrients. Here’s a breakdown of the key components to make the perfect acai bowl every time: The Acai Berry: A Nutrient-Dense Superfruit To make an acai bowl, you'll need acai puree or powder, which can be found in health food stores or online. Opt for unsweetened versions to control the sugar content. Antioxidants: Acai berries are packed with antioxidants, particularly anthocyanins, which give them their deep purple color. These antioxidants help combat oxidative stress and reduce the risk of chronic diseases. Healthy Fats: Unlike most berries, acai is high in healthy fats, especially omega-9 and omega-6 fatty acids, which are beneficial for heart health. Fiber: Acai berries are a good source of dietary fiber, aiding in digestion and promoting a healthy gut. Superfoods as Toppings: Boosting the Nutrient Quotient Chia Seeds: Rich in omega-3 fatty acids, fiber, and protein, chia seeds are a fantastic topping for acai bowls. Flaxseeds: These seeds add a dose of lignans (antioxidants) and fiber, enhancing digestive health. Goji Berries: Known for their high vitamin C and fiber content, goji berries also offer a boost of antioxidants. Nuts: Adding Healthy Fats and Proteins Almonds: Almonds are a great source of vitamin E, magnesium, and healthy monounsaturated fats. Walnuts: High in omega-3 fatty acids, walnuts contribute to improved brain health. Brazil Nuts: Rich in selenium, Brazil nuts are excellent for thyroid function and immunity. Fruits: Vitamins and Minerals Galore Bananas: Often used in acai bowls for creaminess, bananas offer potassium, vitamin B6, and vitamin C. Berries: Blueberries, strawberries, and raspberries add extra antioxidants, fiber, and vitamins to the bowl. Dairy-Free Milk Options: Nutrient-Rich Liquids Almond Milk: Low in calories and high in vitamin E. Coconut Milk: Offers medium-chain triglycerides (MCTs), beneficial for energy. Soy Milk: A good source of protein and potassium, and often fortified with vitamins and minerals. Sweeteners: Natural and Nutritious Options Honey: A natural sweetener, honey adds antioxidants and can make your acai bowl more palatable without the need for refined sugars. Maple Syrup: Contains minerals like manganese and zinc. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""][wc_row] Delicious Acai Bowl Recipe to Make At Home [wc_column size="one-half" position="first"] Ingredients 2 packs of unsweetened frozen acai puree (or 2 tablespoons of acai powder) 1/2 cup frozen berries (blueberries, strawberries, etc.) 1 frozen banana 1/2 cup dairy-free milk (almond, coconut, or soy) Toppings: sliced fruit, nuts, coconut flakes, granola, honey (optional) Instructions Blend the acai puree or powder with frozen berries, banana, and dairy-free milk until smooth. Pour the mixture into a bowl. Add your choice of toppings. Enjoy your homemade, healthy acai bowl! [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] [/wc_box] Enjoy a Healthy and Delicious Acai Bowl Any Time of Day! Acai bowls are much more than just a tasty treat. When combined with superfoods, nuts, and other fruits, they offer a wide array of vitamins, minerals, healthy fats, and antioxidants. This makes them an excellent choice for a nutrient-packed meal that can boost energy, support heart and brain health, and contribute to overall well-being. With these simple steps and a bit of creativity, you can enjoy a delicious and nutritious acai bowl anytime. Whether you prefer it as a breakfast treat or an afternoon snack, acai bowls are a versatile and healthy choice for any meal of the day.
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How to Get More Omega 3s in Your Diet
Healthy fats are crucial for the body’s functioning, yet too many Americans are ingesting all the wrong kinds. Their diets are high in inflammation-triggering cooking oils, saturated fats from industrially-raised red meats, or trans fats hiding out in ultra-processed foods. But what if I told you that certain kinds of fats will actually promote your health and longevity, rather than detract from it? Yes, these healthy fats exist. They’re called omega-3 fatty acids, and they’re naturally present in a variety of delicious ingredients. Below, I’m going to share some of my top omega-3 foods. But first, let’s look at why it’s so important to get more of these fats in your diet. Why Are Fats Necessary? The fat-free and low-fat crazes that swept our country in past decades deserve to stay in the history books. Fats are necessary for numerous crucial functions of the body. We do want to stay far away from certain harmful fats, like trans fats, certain saturated fats, and anything that’s fried. But the right kinds of fats have an important role to play in our diet. First of all, they help us feel full and satiated after eating, which prevents us from overeating at or between meals. Within the body, fats help in absorbing and storing certain vitamins, minerals, and nutrients. They also assist the body in storing energy, building healthy cells, maintaining muscle mass, supporting proper brain function, and making hormones. They can even help prevent oxidative damage and degenerative nerve disorders. In other words, fat can be our friend, not our enemy. Omega-3s are one category of these helpful types of fats that we need to make sure we’re consuming regularly. Omega-3 Benefits Foods that are rich in omega-3 fatty acids are so beneficial because they help reduce inflammation in the body. And inflammation, we now know, is what hastens disease by putting constant stress on internal systems like organs, arteries, and nerve cells. I call omega-3 fatty acids “superstar nutrients” because they work against this onslaught. First, here’s a quick reminder of the different types of omega-3s: Alpha-linolenic acid (ALA) is a plant-based, polyunsaturated fatty acid that promotes brain health, including neuroplasticity. ALA also helps protect against cardiovascular and neurological disorders. Eicosapentaenoic acid (EPA) can help support a healthy mood and emotions by reducing the severity of inflammation in the brain. Docosahexaenoic acid (DHA) may assist the brain with crucial functions such as attention, processing, and memory. DHA makes up ¼ of all brain fat and helps build brain cell membranes. One scientific review noted that numerous studies have linked essential fatty acids with other health benefits: cancer prevention, brain and vision functioning, and a reduction in cardiovascular disease, arthritis, hypertension, diabetes, and neurological/neuropsychiatric disorders. On the other hand, a deficiency in omega-3s can create greater risk of a long list of health problems. These include age-related cognitive decline, depression, mood swings, and hand and foot neuropathy. But a healthy intake promotes immune response, cardiovascular and joint health, vision, skin health and wound healing. Omega-3 fatty acids are also critical for pregnant women, as they help develop her baby’s eyes, brain, and immune system. Omega-3 vs. Omega-6 One word of caution: Don’t confuse omega-3s with omega-6s. Most Americans should be increasing their omega-3 intake and reducing omega-6. In decades past, humans consumed these at about a 1:1 or 1:2 ratio of omega-6 to omega-3. But with the modernization of processing and storing groceries, today’s foods are often formulated with ingredients like preservatives and processed oils—which, unfortunately, are high in omega-6s. Today, that 1:1 ratio of human consumption has ballooned to 20:1! You can only imagine the inflammatory havoc this wreaks on the body, raising the risk for everything from heart disease to cancer. When increasing your omega-3 intake and reducing omega-6s, aim for an optimal ratio of 1:2 omega-6 to omega-3 (and no higher than 1:3). Studies have shown that maintaining the correct ratio of omega-3s to omega-6s will also help maintain healthy cholesterol levels. You’ll decrease triglycerides and help prevent LDL from oxidizing, which reduces damage to arteries. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] My Favorite Omega-3 Foods Want to start getting more omega-3s in your diet? Add some of my favorite omega-3-rich foods to your shopping list: Meat and fish. Omega-3 fatty acids are found in fatty fish such as salmon, albacore (white) tuna, mackerel, herring, sardines, lake trout, and halibut. When eating other meats, select grass-fed, free-range types, which have roughly 4% to 6% EPA/DHA and much lower levels of omega-6 and saturated fats than factory-farmed meat. Eggs. If you don’t have sensitivities to eggs, they’re a great omega-3 option—rich in protein, simple to prepare, and versatile for use in many dishes. Plus, you can make hard-boiled eggs in advance and grab them for on-the-go snacks. Always choose a variety that is cage-free, organic, and DHA-enriched from vegetarian-fed chickens. Herbs. We don’t always associate herbs with providing healthy fats, but herbs can be an easy (and flavorful) way to sneak them into your diet. For example, oregano, a strong antioxidant, is a source of omega-3 fatty acids. And thyme increases DHA while being densely packed with polyphenols, vitamins, and minerals. Flax, chia, or hemp seeds. Seeds are naturally high in omega-3s, and I love them because they’re so easy to add to meals. Sprinkle some seeds in smoothies, on salads, or on top of oatmeal, for example. Just be aware that the benefits of seeds don’t necessarily translate to their corresponding oils. For example, I advise staying away from flax oil, which is actually inflammatory and higher in omega-6 fatty acids. Walnuts. When it comes to omega-3 content, one nut beats out all others by a significant margin: walnuts. Make sure that you’re buying raw, unsalted nuts. Avoid roasted varieties, which can oxidize the nuts’ oil. If roasted is the only option, pick dry-roasted over those roasted in oil. [/wc_box] Benefits of Taking Omega-3 Supplements Many people don’t consume the optimal omega-3 to omega-6 ratio or get enough healthy omega-3s in their diet. That’s why omega-3 supplements can really save the day—and your health. In addition to the many benefits listed above, omega-3 supplements have been associated with improving responses to everyday stressors and increasing blood flow to the brain. Help ensure a healthy omega-3 balance by taking fish oil supplements. This is especially important for people who don’t eat fish in their diet, but even fish eaters can struggle with getting the suggested amount of omega-3s. A fish oil supplement is the best-known source of both EPA and DHA. Most adults can take 1 to 2 grams of high-quality fish oil per day, balanced between EPA and DHA. A healthy balance is generally 60% EPA to 40% DHA, but healthcare professionals’ opinions on this can vary. Those with inflammatory issues may want to increase the dose to 3 or 4 grams per day. To remove the guesswork, BrainMD offers Omega-3 Power, with 1,600 mg of EPA, DHA, and other omega-3s to help boost mood, focus, memory, cognition, and heart health. Protect Your Body and Brain Health with Omega-3 Foods Fats are so important for a healthy brain and body, but we want to be extra careful about consuming the right kinds. Because the body cannot naturally manufacture crucial omega-3 fatty acids, you’ll need to get your prescribed amount from both foods and supplements. Your body will benefit from their anti-inflammatory effects in the short-term, creating better health, lowered risk of disease, and greater longevity over the long-term.
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How to Protect Your Peace from Negativity
What Does It Mean to Protect Your Peace? Protecting your peace is all about caring for yourself emotionally, mentally, physically, and spiritually so that you can enjoy greater calm and serenity in your life. You must work on cultivating an inner peace that you can access in times of stress and chaos. Negativity is all around us in our modern world. The demands of life and the presence of technology make it all too easy to encounter negativity on a daily basis. It takes practice and conscious effort to reject negativity and guard personal peace in your life. A Personal Journey Inner peace is a personal journey. The answer to how to have peace won’t be the same for everyone. Contemplate what inner peace looks like for you and consider the following ways to protect your peace. 10 Simple Ways to Protect Your Peace from Negativity 1. Visualize Use your imagination to visualize a protective boundary around yourself. When you come in contact with negativity, let it simply bounce off your boundary and not touch you. This visualization concept can take the form of a bouncy bubble, a protective vest, or any other shape that works for you. Visualization can be a quick way to reject negativity. Your inner peace can be maintained and protected when you choose not to accept everything negative that’s offered to you. 2. Let Go Let go of the past things that aren’t serving you. Holding on to hurt feelings, bad memories, or past mistakes will only dampen your inner peace. Give yourself permission to release these things. Empower yourself by taking responsibility for choosing joy and peace in your current situation. When you hold on to the negative past, you give away your own power. Take back your power and claim your personal peace. 3. Be Present Your life is happening now. It can be easy for worries of the future to fill your mind and body with negative energy and emotion. You may want to try meditation or mindfulness to feel more present. When life gets overwhelming, or fears of the future fill your head, take a deep breath, and come back to the present moment. It can help to narrow your focus and pay attention to just the next minute, next hour, or next day. 4. Set Boundaries Protection and boundaries often go hand in hand. If you want to protect your peace from negativity, it’s helpful to have boundaries in certain areas of your life. Boundaries don’t have to be rigid, and they can evolve as needed. Remember that when your boundaries involve other people, open and honest communication is key. People pleasing won’t likely lead to personal peace. Be honest with yourself when making commitments. Give yourself permission to say “NO” to things that take away from your peace and say “YES” to things that add to your peace. 5. Take Time for Yourself When thinking about the best way to take time for yourself, you might want to start by asking yourself a few key questions: What do you like to do for fun? What activities bring you joy? What do you wish you could do more of? After you answer these questions, find a way to add something joyful for yourself into your day or week. You might find it helpful to schedule a specific time for that activity. Taking time for yourself is a beautiful way to practice self-care, which can boost your mental, emotional, and even physical well-being. 6. Reduce Media Consumption Social media and news media can both be sources that detract from the peace in your life. Consider setting boundaries around media consumption. Taking a break for any length of time from social or news media can refresh you and reduce the negativity in your life. Of course, not all media is negative. Both social media and news media can be positive, uplifting, and encouraging. Pay attention to how the content you consume affects you and makes you feel. You may just be able to find the right sources of media that can improve your peace. 7. See the Good It’s an age-old concept that what you look for, you will find. Choose to see the good, the positive, and the peaceful things in your life. Looking for gratitude is a powerful way to access peace and optimism when you’re feeling down or negative. You might even want to try a gratitude walk. With each step, turn your thoughts to things that you’re grateful for. Use your senses to discover the little things…your walking feet, the beautiful trees, the warmth of the sun, the chirping birds, your beating heart, and so on. Next time you’re caught up in negativity, stop and see the good. 8. Practice Acceptance It can be easy to believe that if only your circumstances were different, inner peace would be more available to you. However, you’ll often face circumstances and situations beyond your control, and how you meet them can affect your state of mind. It may be difficult to accept that there are things that are out of your control. But, when you accept challenges instead of resisting them, you’ll be better able to go with the flow and experience more peace. Peace is always an option that’s available to you. Practicing acceptance can help you improve resilience and move toward peace. 9. Find a Quiet Place Finding a place for seclusion can be a helpful way to escape from distractions and focus inward. Spending time alone with yourself and your thoughts is a way to reset and clear your mind. You might find yourself wanting quiet time when escaping to an ideal, serene location isn’t possible or practical. Tap into your inner calm and quiet by closing your eyes and breathing for whatever length of time you can. Meditation practices don’t require large amounts of time, or specific locations. 10. Volunteer Giving service fills you with feelings of gratitude, and boosts happiness. As you use your time, energy, or resources to serve others you’ll also be filled with a sense of accomplishment. Look outside of yourself to actively make the world a better place. You have the power to be a source of peace and spread joy. Why Protecting Your Peace Matters When the little bits of irritation or negativity enter your day, or when weightier challenges occur, this is when the work for inner peace pays off. Slow down, breathe, and gain perspective to walk through life with more grace and optimism. Protecting your peace isn’t a one-time event that can ever be fully complete. Instead, it’s a daily, life-long practice. It takes time. The more you make a conscious effort to protect your peace from surrounding negativity, the easier it will become to recognize and feel the peace in your life. 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. 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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Healthy Food Swaps: Nutritious Alternatives to Unhealthy Foods
A lot of Americans still hold the strange misconception that eating healthy is a hassle. They’re afraid that this lifestyle choice costs too much money (it doesn’t), requires too many “weird” ingredients (nope), or doesn’t taste good (nothing could be further from the truth). One of the biggest lies people tell themselves is that healthy eating is about deprivation: We have to take too many things off our shopping lists and dinner plates. But healthy eating is really about abundance, choosing the cornucopia of delicious foods that the earth naturally provides. And, in most cases, it’s a cinch to replace any old unhealthy standbys with beautiful whole foods that look, taste, and—most importantly—make us feel great. Omni Diet-Inspired To counteract the Standard American Diet (SAD), I created The Omni Diet, which is based on solid science, not fads. It’s centered around nutrients from whole, living plant foods (vegetables, fruits, nuts, and seeds), balanced out with the perfect amount of high-quality protein (fish and lean meats). Essentially, the diet breaks down to 70% plant foods and 30% protein. Your body wants for nothing while operating at peak performance. The Omni Diet boosts your energy, decreases the risk of many diseases, optimizes brain and hormone functioning, and makes your body healthy from the inside out. With so many nutrient-rich foods to choose from, you don’t need to feel deprived or hungry. And it’s easier than you think. To get you started, I’m going to provide you with plenty of simple and healthy food swaps you’re going to love. Healthy Food Swaps: Sweets No doubt about it—America has a sugar crisis. This addictive additive has been called a “public health hazard” and “the new tobacco” for its terrible effects on health, plus its “hidden” presence in a wide variety of foods. However, sugar alternatives are also disastrous, including the carcinogenic saccharin (known under the brand name Sweet’N Low), as well as sucralose (Splenda), aspartame (NutraSweet, Equal), and acesulfame potassium (Sweet One, Sunett). Pro Tip: If you need to replace sugar as an ingredient, try stevia, monkfruit, or coconut palm sugar. Just make sure you choose varieties without additives, and use all sweeteners sparingly. If it’s a sweet snack or dessert you’re seeking, don’t reach for a doughnut, cookie, candy, cake, or any of the thousands of other ultra-processed sugar bombs available on grocery store shelves. Eat a piece of whole fruit instead. (The good news is, once you ditch the sugar for good, you’ll be able to truly enjoy the taste of fresh fruit.) Since most fruit does have high sugar content, choose carefully and don’t overdo it. I recommend organic strawberries, blueberries, raspberries, and blackberries. Berries have less impact on blood sugar and offer more nutritional value, compared to starchy or high-sugar fruits like bananas and pineapples. Maybe you’re a dedicated chocolate lover. You can still satisfy a sweet tooth with better-for-you options. Chocolate doesn’t have to mean the junk food candy bars next to the checkout line. These cause spikes and then dips in blood sugar, which make you want even more sugar. Instead, try a square of dark chocolate (look for 70% cacao) served with ¼ cup of raw, unsalted nuts. Pro Tip: I love BrainMD’s Brain in Love chocolate bar, which allows you all of the decadence of chocolate without any sugar, artificial flavors, or dairy, plus 3 grams of fiber and 3 grams of protein per serving. That’s a true treat for your body. Healthy Food Swaps: Condiments, Dips, and Sauces A little splash of this, a smear of that—condiments, dips, and sauces can make our food that much more delicious. But if you choose the wrong options here, you can easily turn a healthy dish into a disaster. Many Americans routinely slather their vegetables with butter or pour gobs of ranch dressings onto their salads. Why drown delicious, healthy food in sugar, salt, and fat? No matter what ingredient you’re seeking, there’s likely a healthier replacement. When a recipe calls for soy sauce, I swap out a gluten-free low-sodium tamari sauce. When a meal includes butter, cheese, ketchup, or mayonnaise, I reach for homemade, sugar-free guacamole, salsa, or hummus. These dips are also great for parties, sports nights, or just for midday snacks. I replace chips, pretzels, or popcorn with chopped vegetables, which are delicious when dipped in hummus or mashed avocados. Use broccoli, bell peppers, carrots, snow peas, cauliflower, jicama, cherry tomatoes, or celery. Pairing these with avocado-based dip adds fiber, protein, and healthy fats. I also recommend a peanut butter swap. Peanuts are a common allergen (which can lead to inflammatory problems), and prone to molds and fungi that can also result in inflammatory reactions. They contain aflatoxin, which is a carcinogen, and are high in omega-6 fatty acids. Pro Tip: I opt for raw organic almonds or other tree nuts and butters instead. (In fact, peanuts are a legume, not a nut.) Nut butters can be used in all kinds of great ways, including as a dip for apple slices as an easy dessert or snack. Sprinkle with cinnamon for added benefits—this humble spice assists in regulating blood-sugar levels, which helps make you less likely to reach for those ultra-processed sweets you’re trying to avoid. Healthy Food Swaps: Breads and Grains Junk-food carbs, refined carbs, white carbs—whatever you call them, they should be avoided at all costs. Not only do foods like bread and pasta create spikes and crashes in blood sugar, they can trigger inflammation and are highly addictive. That means the more of them you eat, the more you crave. While not all carbs are evil (such as my amazing keto bread recipe), we should be mindful about which we choose. For example, many Americans love the comfort-food favorite, potatoes. That’s an easy fix—just swap out sweet potatoes. They have more flavor, but they also have a lot more nutrients: beta-carotene, manganese, B vitamins, vitamin C, and fiber, to name a few. Unlike the white kind, they have also been found to improve blood sugar regulation. I love these served roasted or in mashed form. Meanwhile, cauliflower is a great substitute for rice or, if mashed, for potatoes. Other heartier veggies include yams, pumpkin, and butternut squash. Pro Tip: Speaking of squash, this versatile veggie can also be used to replace pasta. I reach for a zucchini or a yellow crookneck squash, then simply use a vegetable peeler or julienne slicer to make squash “ribbons” that are just like pasta, only much healthier. You simply toss them with a dressing of lemon juice, olive oil, and sea salt, or with a fresh homemade pesto—so simple, so delicious, and no blood sugar crashes in sight. Or, instead of pasta, use shirataki noodles, which are made of only fiber and water, so they don’t pose the usual carb pitfalls. You can also refer to The Brain Warrior’s Way Cookbook for tasty bread alternatives, like Pumpkin Muffins, or try making The Omni Diet’s Omni-Style Crepes. If you’re making burgers or wraps, go green by using the leaves of lettuce, collard greens, or cabbage instead of a bun. I also use storebought coconut wraps instead of bread or tortillas. Utilize my extensive recipe bank for more ideas! Swap Out for Better Health When you give simple carbs, ultra-processed foods, and unhealthy fats the heave-ho and instead choose items like fresh veggies, lean protein, and healthy fats, you’ll look and feel better in the short-term, of course. But the real benefits will compound over time: more energy to do the things you love, a longer life to spend with your family, and fewer mood swings to make your days lower-stress overall. What’s not to love? You can literally eat your way to better physical and mental health with a few simple switches.
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Are Protein Bars Good For Your Brain & Body? We Asked A Nutrition Expert To Weigh In
Dr. Nicole Avena, our Chief Science Officer, has a PhD in neuroscience and psychology from Princeton University and has expertise in brain health and nutrition. Today, we’re picking her brain on protein bars, prebiotic fiber, sugar, and spilling the secret to getting that sweet, but not too sweet taste our Brain Boost Plant-Powered Protein Bar customers crave. Interview: We Asked A Nutrition Expert What Makes A Protein Bar Healthy? BrainMD: What makes Brain Boost Plant-Powered Protein Bars different? Dr. Avena: Most protein bars, even those marketed as “healthy,” are loaded with sugar, void of nutrients, contain artificial dyes or sweeteners, and can cause trouble for your brain. Brain Boost Bars are different because they are sweetened with allulose, stevia, and monk fruit. Brain Boost Bars have 12 grams of healthy plant-based protein per serving and 11 grams of fiber to help keep you full. We were intentional about what we included — cocoa, almonds and MCT oil powder, which add antioxidants and polyphenols to support brain health. BrainMD: Brain Boost Bars taste great! Can you tell us how you achieved that sweet, but not too sweet, taste in our bars? Dr. Avena: Unlike the sugar-packed “healthy” protein bars you see on the shelves, Brain Boost Bars are unique in that they contain no added sugar. It took three years to get the formula just right because we wanted them to be perfect — amazing taste, soft & chewy (never chalky) texture, packed with protein, and good for your brain! To get the sweetness level right, we included three plant-based, low-glycemic sweetener alternatives: stevia, monk fruit, and allulose. Research regarding both monk fruit and stevia suggests promising evidence that they have a lower glycemic index than regular sugar, meaning there will be less of an impact on blood glucose levels. With this in mind, stevia and monk fruit, when compared to table sugar, can be an option for those who love sweets but want to be mindful of their blood sugar levels. BrainMD: Every bar contains 12 grams of protein. Can you tell us more about this impressive blend of plant-based protein? Dr. Avena: It was important to us as a company to develop a vegan-friendly protein bar with a complete amino acid profile. After many iterations, we selected an ultra-clean blend of pea protein, brown rice protein, and pumpkin seed protein. Each of these protein sources has a unique amino acid profile. When combined, they create a complete, high-quality protein, providing all 9 essential amino acids. Like all BrainMD products, Brain Boost Plant-Powered Protein Bars are manufactured in facilities that have been certified to meet a variety of exacting quality standards regarding pesticides, microbiological contaminants, and heavy metals, including arsenic – a must for products made with rice-derived ingredients. BrainMD: Brain Boost Bars contain 11 grams of fiber. Why is this significant? Dr. Avena: Brain Boost Plant-Powered Protein Bars are designed to satiate hunger, satisfy taste buds, and supply your brain and body with a healthy source of nutrition. When it comes to fiber, we’re incredibly proud of the carb-to-fiber ratio we were able to achieve. Brain Boost Bars contain 11 grams of digestive-friendly prebiotic fiber per serving (more than 1/3 the daily value for fiber!) and only 6 grams of net carbs. If you’re looking to add more healthy, plant-based protein and fiber to your diet, Brain Boost Bars are the perfect way to go. BrainMD: In addition to people looking to incorporate more protein and fiber into their diet, who else can benefit from our Brain Boost Bars? Dr. Avena: If you’re looking for a high protein snack, Brain Boost Bars are a great option! With essential amino acids and additional nutritional components of a healthy diet, adding these bars into your daily routine can benefit not only your brain, but your entire body. BrainMD: How do you incorporate Brain Boost Bars into your life? Dr. Avena: Brain Boost Bars are the perfect brain-healthy snack. I like to have one after I work out, and my kids love it when I throw them in their lunch boxes! Thank you, Dr. Avena! Is there a question we haven’t answered? Please share it in the comments. At BrainMD, we’re dedicated to providing the highest purity nutrients and standardized herbal ingredients to support your overall well-being. For more information about our new Brain Boost Plant-Powered Protein Bar and full list of supplements, please visit us at BrainMD.
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The One Thing You Should Never Forget to Pack
The weather is nice and you’re ready to get outside for some fun. Whether you’re hanging out at the beach, hitting the trail for a hiking or mountain biking adventure or just taking a road trip to get out of town, don’t forget to pack the one thing that will supercharge your trip from the start…your vitamins! Maybe it’s due to their tiny size, but many people forget to pack supplements or vitamins when leaving for a vacation or a weekend outing. Although getting off your vitamin regimen is never a good thing, it’s particularly harmful when you head off on a trip. Without the proper nutrients, you may find it difficult to engage in activities that require sustained physical exertion. Or, you may experience a reduction in mental sharpness, an increase in edginess and difficulties recalling key details of your itinerary or accommodations. To prevent periods of low energy, mood, and memory issues, always remember to take your supplements with you. There’s no need to pack bottles or a weekly vitamin organizer – BrainMD offers ultra-pure, brain-directed supplements in a convenient on-the-go packet. We’ve developed two different supplement packet options to fit your on-the-go lifestyle: Brain & Body Power Brain & Body Power is a superior supplement system that was designed for essential everyday performance. It’s a powerful daily regimen of 3 essential supplements for your brain, memory, and overall health. To make it even easier, we combined each recommended dose into a convenient packet that can be easily packed in your backpack or travel bag. Plus, you’ll save up to $50 compared to buying them all individually! Each packet contains: Brain & Memory Power Boost (2 capsules) Our bestselling, brain-boosting formula provides potent ingredients to support the brain’s energy, connectivity, and memory performance. NeuroVite Plus Multivitamin (2 capsules) This powerful combination of 50 vitamins, minerals and plant extracts (all in their most active forms for optimal bioavailability) is foundational to your supplement regimen. Omega-3 Power (1 capsule) Omega-3 Power provides a high dose of omega-3 fatty acids and is unique in that it is screened for over 250 potential contaminants to ensure maximum purity. Here’s what others are saying about Brain & Body Power: “I love this product. These little packets have everything I need to feel great and be sure that I am treating my brain and body well. I really appreciate the convenience of the packets; I don’t need to dispense my supplements from separate bottles and it is especially great for travel.” -Tricia Brain & Body Power MAX Brain & Body Power MAX contains the same supplements found in Brain & Body Power, but adds more capsules for larger doses of the nutrients you need to maintain an active lifestyle. This comprehensive supplement system makes it easy to stay healthy on-the-go with portable packets for your pocket, bag or backpack. Brain & Body Power MAX is recommended for those who are interested in a truly powerful dietary supplement for their brains with added memory support. It provides your brain and the rest of your body with amino acids, vitamins, minerals, botanical extracts and neuro-nutrients – all at advanced levels. Each packet contains: Brain & Memory Power Boost (3 capsules) This brain-boosting formula will provide you with an all-star lineup of potent ingredients that support the brain’s energy, connectivity, and overall performance. NeuroVite Plus Multivitamin (2 capsules) NeuroVite Plus Multivitamin is the only source of Dr. Daniel Amen’s proprietary Brain Boosting Blend of brain-supporting nutrients. Omega-3 Power (2 capsules) Healthy brains and hearts require plenty of omega-3’s to operate at peak performance, and Omega-3 Power is an excellent way to get them at a much higher potency than standard fish oil products. Here’s what others are saying about Brain & Body Power MAX: “Having all these vitamins in two daily packets allows me to travel with them so I never forget to take them.” -Terrie In addition to taking powerful, brain healthy supplements, here are some tips for maintaining optimal health on your next trip or outdoor excursion: 5 Tips for Maintaining Your Health While Traveling: 1. Pack a Snack- Emergency rations can be a lifesaver if your blood sugar drops and you get a snack attack. Examples of healthy snacks are sugar-free dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). Protein-rich foods like seeds and nuts take longer to digest, which may help satiate your hunger between meals. Walnuts have almost twice as many antioxidants as other commonly consumed nuts such as almonds, peanuts, and pistachios. 2. Stay Hydrated- Your brain is 80% water, so anything that dehydrates it (such as too much caffeine or alcohol) should be avoided. How much water should you drink? Half your body weight in ounces is best. Example: if you weigh 150 pounds, drink 75 ounces of water each day. Staying outside for extended periods of time, especially in arid regions, may require that you drink even more water to remain well hydrated. 3. Get Your Daily D3- Engaging in outdoor activities is important for everyone and has an overall positive effect on vitality. While enjoying the great outdoors, you’ll get the added benefit of natural sunlight. Daily exposure to appropriate levels (just 10 to 30 minutes a day) of direct sunlight can boost vitamin D3 levels which can help improve your mood. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and even skin cancer. 4. Plan Ahead- There’s nothing more stressful than realizing the day before you go on a trip that you still haven’t gotten an oil change, gone to the bank or purchased extra socks. Creating a checklist will help reduce the stress of preparing for your trip. Before you leave, search the internet for popular beaches, hikes or day trips in the area you’re visiting to avoid the last-minute craziness that comes from indecisiveness or poor planning. 5. Adventure Journal- Keeping an adventure journal is a fun way to preserve the memories of some of the most exciting times in your life. Writing down your experiences in a journal not only has the immediate benefit of providing a relaxing pastime but also provides a future record of experiences that you may otherwise forget. If you choose not to journal on your trip, be sure to do so soon after you return while the memories are still fresh. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Latest Research: Can Curcumin Support Your Memory?
Memory, weight, and mood issues are national health concerns that continue to grow. The answer is not to see them as individual or separate problems, but rather as different outcomes of the same unhealthy lifestyle. When it comes to memory issues, there’s good news and bad news. The Bad News: Memory Issues Are Common Here are some alarming statistics: Someone is diagnosed with serious memory issues every 7 seconds. Per recent statistics, millions of people living in America will have extreme memory issues at some point in their lives. Tens of millions more will experience other forms of recall struggles or cognitive decline. People who have family members with severe memory challenges may have a higher risk for memory problems themselves. Those who have a parent or sibling with memory issues are 3.5 times more likely to develop similar symptoms. Some of the most common risk factors for memory problems include weight issues, heart problems, smoking, using drugs or alcohol, sleep irregularities, and low estrogen, testosterone, or thyroid levels. And, lest you think that only your memory is at stake, insulin resistance has been linked with weight issues as well, with a wide array of behavioral and mood challenges including panic attacks, restlessness, and severe attention issues. Long before symptoms develop, your brain may have already started deteriorating, years or even decades before you realize it! A UCLA study found that 95 percent of people with severe memory issues aren't diagnosed until they're in the moderate to severe stages of the disorder. Yet the brain of someone with extreme memory problems at age 59 likely started to show signs of deterioration by the time they turned 30. No matter your age, memory symptoms should be taken seriously. Developing noticeable memory decline in your forties, fifties, sixties, seventies, or even eighties is NOT normal. It’s a sign of impending trouble. The Good News: Memory Can Be Improved Despite the natural aging process, you have a choice in how fast your brain ages. Your behavior and habits can speed up or slow down the rate at which your brain declines with age. Being mentally and physically active, eating nutritious foods and avoiding unhealthy habits can help you maintain optimal brain health and ward off serious, long-term memory struggles. The best way to prevent memory loss or cognitive decline is to eliminate all the negative risk factors. And the good news is that most of them are either preventable or treatable! The Latest Research on Curcumin Even though there’s no known cure for severe memory loss at present, there are effective methods for treating the problem. Recent research has shown that curcumin has a potential role in prevention of neurodegeneration by boosting cell survival pathways. This is an exciting development and possible intervention for those dealing with extensive, long-term memory issues. Turmeric & the Brain: Benefits of Curcumin Turmeric is a curry spice that's been used in India for thousands of years because of its rich flavor and medicinal properties. Turmeric comes from the Curcuma longa plant. The dried root of the plant is ground into the yellow turmeric powder. Turmeric’s health benefits are numerous: it helps in the digestion of fat, maintains healthy blood sugar levels and benefits the brain. The most important ingredients in turmeric are called curcuminoids. The most active of which is called curcumin. It’s a substance associated with powerful anti-inflammatory and antioxidant properties. Curcumin has been found to support working memory, calmness, and satisfaction in coping with mental strain. It also promotes cardiovascular health and lessens physical fatigue. Also, curcumin is attributed to increasing the brain hormone BDNF, which improves the function of neurons, encourages their growth, and strengthens and protects them. One of the key features of a brain affected by significant memory loss is the buildup of clumps of a protein called amyloid-beta. The latest studies on turmeric show that curcumin can cross the blood-brain barrier and has the potential to help clear these plaques. Take Memory Problems Seriously While it’s true that memory issues are common with age, they’re not inevitable. In the presymptomatic stage, when memory problems are minor, help is likely to be most effective. If you’re struggling with your memory, even if it seems inconsequential, now is the time to wake up and take memory problems seriously. Being serious about brain health has no age limit, especially when a better brain can help improve your focus, mood, and memory. You can create a brain-healthy life by learning how to love and care for the most important part of your body…your brain. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Vanilla Tahini Protein Shake Recipe
How To Shake Up Your Protein Routine Honor Harvey, Amen Clinics Corporate Chef, suggests: “I love love to put a big fat tablespoon of Tahini in with the vanilla protein (Chocolate is good too...add a little extra cacao for a deeper chocolate and added brain boosters). Tahini shakes are all over Instagram for Israeli/Middle Eastern foodies. And they taste great! Plus, sesame seeds are excellent for brain health!” Vanilla Tahini Protein Shake Recipe: 1 Heaping scoop of OMNI Vanilla Protein Powder 1 Heaping Tablespoon of Tahini 2 Cups Almond Milk Ice Pinch of Salt (Optional) Strawberries Blend in blender until smooth. Enjoy!
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The Ultimate Holiday Survival Guide: How to Reduce Stress
The holidays are quickly approaching. Are you feeling more overwhelmed and frazzled than merry and cheerful? Not sure how to reduce stress? You’re not alone. A survey by Consumer Reports revealed that 90 percent of Americans find at least one thing stressful about the holiday season. Ironically, most people will experience more stress and worry during the holidays than at any other time of the year. Many factors contribute to that stress, such as: monitoring the kids full-time, needing to accomplish more in shorter days, trying to stay active during the colder months, and allocating money for gifts, groceries, charities, concerts, and travel. So with everything going on, how is it possible to reduce stress, and experience a joyful, calm holiday? The first thing to be mindful of is that the holidays tend to be filled with unrealistic expectations and unforeseen pressures that can cause mood and sleep issues. Unaddressed, these forces have the power to steal your joy, ruin your health and trigger unproductive behaviors, which can absolutely ruin your holiday. We understand these mixed emotions and are here to help. Below are our top recommendations for reducing stress this holiday season. 5 of the Best Ways to Reduce Holiday Stress Burn Some Calories Instead of wasting the holidays watching TV or playing video games, get the whole family outside for safe exercises (and please be careful with brain injuring sports, i.e., football, hockey, or soccer). Try going for long brisk walks or try a dancing class. Exercise increases blood flow to all parts of the body, including the brain. It’s recommended to get 30 to 45 minutes of exercise daily. Feast Well Many people experience weight gain during the holidays. Portion sizes certainly contribute to waistline struggles. Eating foods saturated with fat and sugar can also pack on the pounds. When sitting down to a holiday feast, select foods that are high in protein, healthy fats and fiber. Eating a healthy meal before arriving is one way to maintain a healthy diet at family gatherings and holiday parties. Fill the Gap Due to the Standard American Diet (SAD), many people aren’t receiving proper nutrition from the foods they eat. To fill in the nutritional gap during the holidays, it’s essential to take the brain and mood-boosting supplements. Having a brain-directed supplement support plan will help you navigate the holidays more calmly and with better energy so that you can keep the seasons bright. Here are 3 of BrainMD Health’s top holiday survival supplements: Everyday Stress Relief promotes calm without drowsiness, maintains a positive mood, and manages healthy stress hormone levels. Omega-3 Power is essential for our brain cells to make the trillions of connections that enable peak cognitive, mood, and behavioral performance. Serotonin Mood Support facilitates sustained and deep sleep, maintains healthy mood and self-confidence, and even supports a healthy appetite. Show Gratitude Did you know that practicing gratitude actually makes your brain work better? Research has demonstrated that people who express gratitude on a regular basis are healthier, more optimistic, make more progress toward their goals, have a greater sense of well-being, and are more helpful to others. Write down three things that you’re grateful for every day. Then experience the joy that gratitude can bring. Stay Well Rested To keep up with the increased demands of the hectic holiday season, many people sacrifice quality sleep. Lack of sleep often leads to illness, which makes it that much harder to accomplish everything on your to-do list. To ensure that you have the energy you need to get the most out of the holiday season, it’s recommended that you get 7-9 hours of sleep each night. Sleep is a sure fire way to reduce stress, feel more energized, and focus on the positive during the holiday season. BrainMD Health’s supplements have a 100% satisfaction, money-back guarantee. You have nothing to lose except for stress and worry. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Are You Taking the Right Supplements?
Many have wondered which is the better source of nutrients: food or supplements. As a rule, it’s typically better to get your vitamins naturally from foods. But there are always exceptions to the rule, such as with vitamin D (read below). Since the verdict isn’t so clear-cut, it’s important to consider several key points in the food vs. supplements debate. The first matter is quality. Not all supplements are created equal. Aside from sourcing and formulations, there’s a whole side argument over natural versus synthetic supplements. Also, many supplements have fillers, which reduce their effectiveness and may even be harmful to your health. In response to this, many people purchase premium supplements, but when tested, even some whole food products have revealed lead contamination. And then there’s the issue of absorption. The digestive system must extract the nutrients you need from food and supplements, but the body’s absorption of vitamins can be affected by several factors, including competition of digestion and the addition of other supplements. With so many elements to consider in the discussion over food vs. supplements, let’s see how a handful of common vitamins perform head-to-head with food: Food v Supplements: A Head-to-Head Comparison Vitamin B12 Vitamin B12 contains the mineral cobalt which is necessary for proper red blood cell formation. B12 is naturally found in animal products but typically isn’t found in plant foods. Since 10-30 percent of older people don’t properly digest vitamin B12, it’s recommended that anyone older than 50 take a B12 supplement daily. For Vitamin B12, the winner is supplements. Calcium When you consider the word calcium, the first thing that pops into your mind is probably milk (specifically) or dairy (generally). While those are excellent sources of calcium, the mineral can also be found in leafy greens, tofu, and almonds. The positive effects of calcium are well known: the mineral strengthens bones and prevents fractures. As the most abundant mineral in the entire body, the safest way to ingest calcium is through food. Additionally, older women who get too much calcium from supplements have an increased risk of kidney stones and strokes. For calcium, the winner is food. Vitamin D Vitamin D can be found in many foods, such as fish, eggs, fortified milk, and cod liver oil. Vitamin D may protect against high blood pressure, osteoporosis, and cancer. Although foods and supplements are both great sources of vitamin D, controlled sun exposure (just 10 minutes) is the quickest and best way to get your daily amount of vitamin D. For Vitamin D, the winner is both. It’s a tie. Iron Approximately 7 percent of the American population is iron deficient. Iron can be found in a wide range of foods, such as seafood, coconut milk, lean beef, mushrooms, spinach, and beans. Iron is essential to the production of red blood cells. Since the nutrient is found in many plant and animal sources, taking supplements isn’t necessary so long as you eat an iron-rich diet. For iron, the winner is food. Turmeric Turmeric is a dried powder used as a spice in cooking. Turmeric’s health benefits are numerous. It helps in the digestion of fat, maintains healthy blood sugar levels and contains curcumin, a powerful anti-inflammatory. A daily serving of turmeric is 1 ½ teaspoons of dried powder. And turmeric is just 3% curcuminoids, compared to Longvida curmins standardized to 23%. So it’s recommended to take the supplement. For turmeric, the winner is supplements. In Conclusion: By only eating foods, there will always be a gap in nutrition. That’s why they’re called supplements because they supplement your diet with the nutrients you might be missing by fueling your body with food alone. Some doctors have claimed that you don’t need to take supplements. However, targeted supplements can make a significant difference in your overall health. The best argument for taking supplements daily comes from Dr. Mark Hyman, who says that if people, “eat wild, fresh, organic, local, non-genetically modified food grown in virgin mineral- and nutrient-rich soils that has not been transported across vast distances and stored for months before being eaten…and work and live outside, breathe only fresh unpolluted air, drink only pure, clean water, sleep nine hours a night, move their bodies every day, and are free from chronic stressors and exposure to environmental toxins,” …then they might not need supplements. Bottom line, it’s recommended to take the most bioavailable supplements that are concentrated, naturally derived, and made with integrity. For all of the above, check out the full line of clinical strength, brain directed supplements at BrainMD. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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