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Here Are 10 of the Healthiest Ways to Celebrate Labor Day
Traditionally, the Labor Day weekend is a much-needed break when you can spend some quality time with friends and family. One staple of Labor Day celebrations is an array of delicious foods. But, when faced with so many tempting treats, how can you enjoy the holiday while maintaining the discipline of a brain-healthy diet? To avoid the many diet pitfalls that can come with Labor Day gatherings, keep these helpful tips in mind… 10 of the Best Ways to Stay Healthy on Labor Day 1. Make a Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Be sure to establish a nutritional game plan before you’re presented with unhealthy foods. List the temptations you’re likely to face and strategize how to address them. It can be as simple as writing out your goals or biggest challenges. Put them where you can see them and read them regularly. You’ll be surprised at how much easier it is to make healthier meal choices when you plan ahead. 2. Grill Healthy Many Labor Day celebrations center around a backyard barbeque. If you’re hosting a party, make sure to offer your guests healthy options. Instead of the traditional greasy hamburgers and toxic hotdogs, grill up some free-range chicken breasts or wild-caught salmon, trout, or other cold-water fish. You can also make kabobs with your favorite vegetables and lean, free-range beef or simply grill vegetables as a nutritious side item. There are many ways to grill healthy, so get creative! 3. Pack a Snack Emergency rations can be a lifesaver if you get a snack attack. The best way to keep your blood sugar balanced is to eat a healthy snack every 3-5 hours.¹ Examples of healthy snacks are “no sugar added” dried fruits (raisins, cranberries, and cherries), vegetables (baby carrots, celery, and snap peas), and nuts (almonds and walnuts). These natural snacks are portable and helpful for fending off hunger between meals. 4. Stay Hydrated Every system in the human body needs water to function. Your brain is roughly 75% water,² so avoid anything that dehydrates it. It’s recommended that adults drink plenty of water throughout the day. If you drink a glass of water 30 minutes before a meal, you’ll likely eat less and still feel satiated. 5. Eat from the Rainbow Colorful fruits and vegetables, such as blueberries, 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 thousands of other substances that promote good health. Plant foods also can help balance healthy inflammatory response, which lowers your exposure to brain, heart, blood pressure, blood sugar, joint, or gastrointestinal problems. 6. Limit Alcohol Though present at many Labor Day gatherings, alcohol should be limited or avoided altogether. From the outset, ensure that your celebration won’t be ruined by the bad decisions that can come from excessive alcohol consumption. Alcohol is a triple whammy: it’s high in calories, is bad for the health of your brain, and lowers your resistance to temptations. You’ll need all your willpower to avoid the cheese dip and scrumptious-looking desserts, so staying sober is an all-around wise choice. 7. Fill Up First Before going to a gathering where you know unhealthy foods will be served, eat a brain-healthy meal (one low in carbs and high in protein and vegetables) before you go. That way, you won’t feel hungry and will be less tempted to eat foods that are high in unhealthy fat and sugar. Make sure to leave some room for any healthy foods that might be served at the party. 8. Use Smaller Plates Get rid of large clunky entrée plates and try eating your snacks and meals on smaller appetizer-size plates (or salad bowls) for better portion control. Though it’s an optical illusion, the same amount of food looks larger on a smaller plate than it does on a larger plate. In fact, research³ from Cornell University and Georgia Institute of Technology shows switching from a 12-inch to a 10-inch plate can help you eat 20-25% fewer calories. 9. Just Say No Practice saying “no, thank you.” Remember to be firm, but kind. It’s okay to tell a food-pushing host you don’t want seconds. An example of how to politely decline the offer of unhealthy food is to say, “Oh, that looks really delicious, but I’m too full right now. But thanks for asking!” 10. Reclaim Desserts Desserts are the downfall of many people, especially during parties. The danger inherent in a dessert bar is that the abundance and variety of options can tempt you into trying more than one selection or going back for seconds when a particular treat tantalizes your taste buds. It’s best to skip the dessert bar altogether. If you’re hosting a party, offer guests healthy alternatives. Serve up kabobs made from an assortment of fresh fruits or try Chunky Monkey Frozen Bananas. Your kids will love them! The BrainMD team wishes you and yours a safe, healthy, and happy Labor Day! 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. Roland, J. (2024, April 12). How does eating affect your blood sugar? Healthline. https://www.healthline.com/health/how-does-eating-affect-your-blood-sugar 2. Zhang, J., Zhang, N., Du, S., He, H., Xu, Y., Cai, H., Guo, X., & Ma, G. (2018). The effects of hydration status on cognitive performances among young adults in Hebei, China: A randomized controlled trial (RCT). International Journal of Environmental Research and Public Health, 15(7), 1477. https://doi.org/10.3390/ijerph15071477 3. Van Ittersum, K., & Wansink, B. (2012). Plate size and color suggestibility: The Delboeuf illusion’s bias on serving and eating behavior. Journal of Consumer Research, 39(2), 215–228. https://doi.org/10.1086/662615
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Best Foods for Healthy Aging and Longevity
Let’s face it: Aging isn’t always fun. You start to notice wrinkles that weren’t there the night before (or so it seems). Fat seems to accumulate exactly where you don’t want it to accumulate, and it happens much more often than it used to. Your muscles seem smaller, or, at least sometimes, weaker. And you get tired a lot more easily. That’s the bad news. The good news is that there are millions of people on the planet to whom the above description doesn’t apply. Ruth Bader Gizburg went to the gym regularly up till the time she died at 87. When her fellow Supreme Court Justice John Paul Stevens retired in 2010 at the age of 90, he told the press that he was delighted to now have more time for playing tennis. (And he was serious!) You might make from those examples that a good health and longevity strategy would be to choose Supreme Court Justice as a career. But it’s not just these isolated examples. There are people all over the planet running marathons in their 80’s, winning senior tennis tournaments or shepherding sheep in their 90’s, or just living out wonderful, ordinary, productive lives lasting a full century—like the 101-year old woman teaching Tai Chi in the Netflix documentary “Live to 100”. It would be tempting to resolve the built-in cognitive dissonance here with a simple theory, like, “oh well, it’s all genetics”. The only problem with that theory, attractive as it might be, is that it’s wrong. While genetics certainly influence predispositions to certain diseases and conditions, they account for only about 20-30% of the factors contributing to longevity. There is a wise old saying that goes, “Genetics loads the gun, but environment pulls the trigger”. The majority of factors that determine health and longevity, including diet, exercise, stress management, and social connections, fall under lifestyle and environmental influences. Which brings us to food, the main subject of this article. Some foods, as shown by multiple epidemiological studies on a wide variety of populations, are simply associated with better health. When we delve into the “why,” we consistently find evidence that these foods are loaded with antioxidants, anti-inflammatory compounds, and anticancer agents. These benefits are largely due to a huge array of plant chemicals known as polyphenols—a broad category of naturally occurring compounds found in plants. Examples include the flavanol quercetin, the stilbene resveratrol, the lignans found in flaxseed, the catechins in green tea, and cocoa flavanols. Let’s look at some foods with the highest likely rate of return when it comes to longevity and health. Best Foods for Healthy Aging & Longevity Wild Salmon: The Omega-3 Powerhouse Wild salmon is often hailed as one of the healthiest foods you can eat, and for good reason. It's an excellent source of high-quality protein, which is essential for maintaining muscle mass, especially as we age. But what really sets salmon apart is its rich content of omega-3 fatty acids, particularly EPA and DHA. These essential fats are crucial for heart and brain health, as they help reduce inflammation, lower triglyceride levels, and support cognitive function. Moreover, omega-3s play a key role in protecting against neurodegenerative diseases, making wild salmon a valuable addition to a diet aimed at longevity. The high levels of vitamin D in wild salmon also contribute to bone health, which becomes increasingly important as we get older. By incorporating wild salmon into your diet, you're not only enjoying a delicious meal but also providing your body with nutrients that support long-term health and vitality. Grass-Fed, Pasture-Raised Meat: A Nutrient-Rich Protein Source Grass-fed, pasture-raised meat is more than just a high-quality protein source; it offers a wealth of nutrients that are particularly beneficial for aging well. Compared to conventional grain-fed meat, grass-fed options contain higher levels of omega-3 fatty acids, which are known to support heart health and reduce inflammation. Additionally, grass-fed meat is richer in conjugated linoleic acid (CLA), a fatty acid that has been shown to help reduce body fat and improve immune function. Moreover, grass-fed meat provides essential nutrients like vitamin B12, zinc, and iron, all of which play critical roles in maintaining energy levels, supporting the immune system, and ensuring proper neurological function. These nutrients are especially important as we age, as they can help prevent deficiencies that often lead to fatigue, weakened immunity, and cognitive decline. Incorporating grass-fed, pasture-raised meat into your diet can support muscle maintenance, reduce inflammation, and provide essential nutrients that promote overall health and longevity. Swiss Chard: A Nutrient-Dense Leafy Green Swiss chard may not always be in the spotlight, but it is a powerhouse of nutrients that supports various aspects of health, especially as we age. This leafy green is exceptionally rich in vitamins K, A, and C, all of which play crucial roles in maintaining bone health, supporting vision, and boosting the immune system. Vitamin K, in particular, is vital for bone mineralization and blood clotting, making Swiss chard an excellent choice for those looking to strengthen their bones and prevent osteoporosis. In Jonny Bowden's classic book, "The 150 Healthiest Foods on Earth," Swiss chard was singled out as the most surprising superfood for its huge array of beneficial plant chemicals in a high-fiber, low-calorie package. These plant chemicals, including antioxidants like betalains and flavonoids, help combat oxidative stress and inflammation, protecting against chronic diseases and promoting healthy aging. In addition to its vitamin content, Swiss chard is a great source of magnesium, an essential mineral involved in over 300 biochemical reactions in the body, including muscle function and heart rhythm regulation. Magnesium is also important for maintaining healthy blood pressure levels and reducing the risk of cardiovascular disease. Incorporating Swiss chard into your diet can provide a wide range of nutrients that support overall health, making it a valuable addition to a longevity-focused diet. Walnuts: A Brain and Heart-Healthy Nut Walnuts are often celebrated as one of the best nuts for brain health, thanks to their unique combination of nutrients. They are rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which has been shown to reduce inflammation and support cardiovascular health. Omega-3s are crucial for maintaining healthy cell membranes, particularly in the brain, where they play a role in cognitive function and neuroprotection. In addition to omega-3s, walnuts are packed with antioxidants and polyphenols, including ellagitannins, which have been linked to reduced oxidative stress and inflammation. This antioxidant capacity helps protect against chronic diseases, including heart disease and certain cancers. Walnuts are also a good source of plant-based protein and dietary fiber, both of which contribute to satiety and overall digestive health. Furthermore, studies have suggested that regular consumption of walnuts may improve brain function and slow the progression of age-related cognitive decline. This makes them a valuable addition to the diet for promoting longevity and maintaining mental sharpness. Seaweed: A Nutrient-Rich Marine Superfood Seaweed is a lesser-known but incredibly nutritious food that offers a variety of health benefits, particularly as we age. It's a fantastic source of iodine, an essential mineral that supports thyroid function. The thyroid gland plays a critical role in regulating metabolism, energy levels, and overall hormonal balance. Proper thyroid function is crucial for maintaining a healthy metabolism, which can become more challenging as we age. Beyond iodine, seaweed is rich in dietary fiber, particularly soluble fiber, which can help support gut health by promoting the growth of beneficial gut bacteria. This is important because a healthy gut microbiome is linked to improved immune function, better digestion, and even enhanced mood and cognitive function. Seaweed also contains a range of antioxidants, including carotenoids and flavonoids, which help protect cells from damage caused by free radicals. This can reduce inflammation and lower the risk of chronic diseases such as heart disease and certain cancers. Additionally, seaweed is a good source of essential minerals like calcium, magnesium, and potassium, which are important for bone health and maintaining proper electrolyte balance. Including seaweed in your diet, whether through sushi, seaweed snacks, or adding it to soups and salads, can provide a wide array of nutrients that support overall health and longevity. Fermented Foods: The Gut Health Champions Fermented foods, such as kimchi, sauerkraut, yogurt, and kefir, are rich in probiotics, which are beneficial bacteria that support gut health. A healthy gut microbiome is crucial for overall health, as it plays a significant role in digestion, immune function, and even mental well-being. The gut-brain axis, a bidirectional communication system between the gut and the brain, underscores the importance of maintaining a healthy balance of gut bacteria for cognitive function and emotional health. The probiotics found in fermented foods can help maintain this balance, promoting a diverse and thriving microbiome. This diversity is associated with improved digestion, better nutrient absorption, and a stronger immune response. Moreover, a healthy gut can help reduce inflammation, which is linked to a variety of chronic diseases, including heart disease, diabetes, and autoimmune conditions. In addition to probiotics, fermented foods are also a source of prebiotics—compounds that feed beneficial bacteria. This dual benefit makes fermented foods particularly powerful for supporting gut health. Regular consumption of fermented foods can lead to improved digestion, reduced bloating, and enhanced overall well-being, making them a valuable addition to a diet focused on longevity and healthy aging. Berries: Antioxidant-Rich Powerhouses Berries, such as blueberries, strawberries, raspberries, and blackberries, are not only delicious but also packed with nutrients that support healthy aging and longevity. They are rich in antioxidants, particularly anthocyanins, which give them their vibrant colors. These antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation, which are linked to aging and many chronic diseases. Berries are also a great source of dietary fiber, which supports digestive health and helps regulate blood sugar levels. This is especially important for preventing insulin resistance and type 2 diabetes, conditions that can negatively impact overall health and longevity. The high fiber content in berries also promotes a feeling of fullness, which can aid in weight management—a key factor in maintaining health as we age. Moreover, studies have shown that regular consumption of berries can improve cognitive function and slow the progression of age-related cognitive decline. This is believed to be due to the high levels of flavonoids and other polyphenols in berries, which support brain health by enhancing communication between brain cells and reducing inflammation. Including a variety of berries in your diet can provide numerous health benefits, making them a sweet and nutritious choice for supporting a long and healthy life. Turmeric: The Golden Spice for Inflammation Turmeric, often recognized for its vibrant yellow color, has been used for centuries in traditional medicine for its potent anti-inflammatory and antioxidant properties. The primary active compound in turmeric is curcumin, which has been extensively studied for its ability to reduce inflammation—a key factor in many chronic diseases, including heart disease, cancer, and neurodegenerative conditions. Curcumin works by inhibiting various molecules involved in the inflammatory process, making it a powerful natural remedy for conditions like arthritis and other inflammatory disorders. Additionally, curcumin has been shown to enhance the body's antioxidant defenses, helping to neutralize free radicals and protect cells from damage. This dual action makes turmeric particularly valuable for supporting healthy aging and reducing the risk of chronic diseases. Furthermore, turmeric's benefits extend to brain health. Curcumin has been shown to cross the blood-brain barrier, where it may help protect against age-related cognitive decline and improve overall brain function. Some studies suggest that it may even play a role in promoting the growth of new neurons, which is crucial for maintaining cognitive abilities as we age. Incorporating turmeric into your diet, whether through cooking, supplements, or beverages like golden milk, can provide a range of health benefits. However, it's important to note that curcumin is not easily absorbed by the body, so combining turmeric with black pepper (which contains piperine) can enhance its bioavailability. Dark Chocolate: A Delicious Source of Flavanols Dark chocolate, particularly varieties containing 70% cocoa or higher, is more than just a delicious treat—it’s a powerful source of antioxidants, specifically flavanols. These compounds have been shown to have various health benefits, including supporting heart health by improving blood flow and lowering blood pressure. Flavanols also help reduce inflammation and oxidative stress, which are key factors in aging and the development of chronic diseases. One of the most exciting aspects of dark chocolate is its potential benefits for brain health. Flavanols in dark chocolate may enhance cognitive function by increasing blood flow to the brain and supporting the growth of neurons. This can improve memory and learning abilities, making dark chocolate a valuable addition to a diet focused on healthy aging. Moreover, dark chocolate contains mood-enhancing compounds such as theobromine and phenylethylamine, which can help improve mood and reduce stress. It also provides a small amount of magnesium, which is important for nerve function and overall relaxation. When choosing dark chocolate, it's important to opt for high-quality, minimally processed varieties with a high cocoa content and low added sugar. This ensures you get the maximum health benefits while avoiding unnecessary sugars and additives. Including moderate amounts of dark chocolate in your diet can be a delightful way to enjoy the benefits of flavanols, supporting both physical and mental health as you age. Beans: A Versatile and Nutrient-Dense Staple Beans, including varieties like black beans, lentils, chickpeas, and kidney beans, are nutritional powerhouses that offer numerous health benefits, particularly for those focused on healthy aging and longevity. They are an excellent source of plant-based protein, making them a valuable addition to any diet, especially for those who limit or avoid animal products. The protein in beans is essential for maintaining muscle mass and strength, which is crucial as we age. In addition to protein, beans are rich in dietary fiber, which promotes digestive health by supporting regular bowel movements and feeding beneficial gut bacteria. A healthy gut microbiome is linked to improved immune function and reduced inflammation, which are key factors in preventing chronic diseases. The high fiber content in beans also helps regulate blood sugar levels and can reduce the risk of developing type 2 diabetes. Beans are also packed with essential nutrients such as iron, magnesium, potassium, and folate. These nutrients play vital roles in maintaining energy levels, supporting cardiovascular health, and promoting proper cell function. The low glycemic index of beans means they release energy slowly, helping to maintain stable blood sugar levels and providing long-lasting satiety. Moreover, epidemiological studies have shown that diets rich in beans are associated with lower rates of heart disease and longer lifespans. This makes beans a staple in many of the world's healthiest diets, including the Mediterranean and Blue Zone diets, where people frequently live well into their 90s and beyond. Incorporating a variety of beans into your diet is an excellent way to boost your intake of essential nutrients, support digestive health, and promote overall longevity. Switching to A Whole-Foods Diet: Caveat Number One. People who are trying to switch to a whole-foods-based diet often find it hard to incorporate all the foods that are good for them. They’ll often tell you “it just doesn’t taste as good as (fill-in-the-blank with your favorite Junk Food). OK, fair enough. But It may help to consider reformulating how you think about food in general. Many people who are addicted to junk food, for example, see the destination of the food they eat as their mouth, as if the journey ends there and pleasure and taste were the only goals. But instead of thinking that food is for mouth and mood, imagine thinking of it as food for heart and brain. Food isn’t just for your mouth, it’s for the systems and organs in your body. Your heart. Your liver. Your immune system. Your gut. Your brain! Those are the real destinations of the food you eat. Ask yourself if that junk food you love so much is going to be good for them, not just for your taste buds. The Power of Social Connections: Family and Friends as Key Predictors of Longevity While nutrition, exercise, and supplements play critical roles in supporting a long and healthy life, the importance of social connections should not be underestimated. Numerous studies have shown that strong social ties with family and friends are among the most significant predictors of both long life and health. These relationships provide emotional support, reduce stress, and offer a sense of belonging, all of which are crucial for overall well-being. Loneliness and social isolation, on the other hand, have been linked to an increased risk of chronic diseases, including heart disease and mental health disorders like depression and anxiety. Social interactions can boost mental and emotional health, providing a buffer against the effects of stress and helping to maintain cognitive function as we age. Engaging with others also encourages healthy behaviors, such as regular physical activity, better nutrition, and routine medical check-ups. In societies known for their longevity, such as those in the Blue Zones, a strong sense of community and family is a common factor. People in these regions prioritize social engagement, and their culture often emphasizes caring for older adults, keeping them integrated and active in family and community life. This integration not only provides purpose and meaning but also ensures that older adults receive support and care, which is essential for healthy aging. In conclusion, while a nutrient-rich diet and active lifestyle are foundational for longevity, nurturing relationships with family and friends can significantly enhance both the quality and length of life. By combining these elements, we can create a holistic approach to aging that encompasses not only physical health but also mental and emotional well-being.
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3 Berry Brain-Healthy Recipes to Try Today!
I still chuckle when I remember my daughter, Chloe, at only 3 years old, calling blueberries “brain berries.” (Her other nickname for them was “God’s candy.”) Thanks to our frequent education at home, Chloe already knew as a toddler which foods were good for her brain and which were bad for her brain. But scientists are continuing to learn even more about what makes these bite-size nutrient powerhouses so special. How Berries Boost the Brain and Body There’s a lot to love about berries. Organic strawberries, blueberries, raspberries, and blackberries make less of an impact on blood sugar and offer more nutritional value than starchy fruits like bananas. Berries also have special brain-health components (just imagine little Pac-Men) that help clean up debris in the brain through a process called autophagy. And they contain soluble fiber, which provides “food” (prebiotics) to the friendly bacteria in your gut, helping improve digestive health and boost immunity. According to studies cited by Rutgers University, berries offer additional health benefits for the brain, including: Better memory: One study noted that eating berries was linked to an increase of blood flow to important regions of the brain. When participants performed different tests and tasks, they demonstrated improvements in memory and attention. Slowed aging: Improving brain function may help fight natural aging-related degeneration—perhaps thanks to berries increasing new neurons in the brain. Berries are also believed to help prevent age-related neurodegenerative diseases and improve flexibility in brain pathways involved in nerve cell transmission and other functions. Dementia prevention: Some compounds in berries help protect the brain from oxidative stress and counteract advanced glycation end-products (AGEs), which have been linked to health issues like Alzheimer’s disease. Berries’ blend of vitamins, minerals, fiber, flavonoids, phytonutrients, and anthocyanins give them amazing antioxidant and anti-inflammatory properties. That’s why I always recommend “eating the rainbow”—in other words, including plenty of colorful, antioxidant-rich foods like berries in every meal. This practice helps protect your body from oxidative stress. The end result is a body and brain that stays young and healthy. Just remember one rule when it comes to berries: buy organic when possible. Strawberries, for example, are on the EWG’s “Dirty Dozen” list. That means non-organic options can be laden with pesticides, so choose wisely. 3 Delicious Berry Recipes for Brain Health If you’re like me, you want to incorporate berries into your meals without a lot of fuss. That’s why I created the below berry recipes, which are instant fan favorites from my books The Omni Diet and The Brain Warrior’s Way Cookbook. Brain-Smart Start Smoothie Recipe I love starting my day with a smoothie, so I make this one within an hour of waking up. The recipe makes 2 servings in minutes, and you can add a few more optional ingredients if you like, such as soluble fiber, maca powder, bee pollen, or aloe gel. For larger men, increase the protein powder to 2 scoops. This smoothie is also an easy way to sneak some extra greens into your day. You can adjust the amount of baby spinach at first until you get used to it, if necessary, but I encourage you to give it a try as-is—you won’t even taste it. Ingredients: ½ cup frozen organic blueberries ½ cup frozen cherries ⅓ banana 8 ounces pure coconut water or unsweetened almond milk 1 large handful baby spinach (about 1½ cups) 2 chard leaves or 1 small cucumber 2 tablespoons hemp seeds, shelled 1 tablespoon coconut butter 1 tablespoon goji powder 1 scoop vanilla, or berry-flavored, sugar-free pea protein powder (sweetened with stevia) 1 tablespoon freeze-dried greens 1 dropper full berry- or vanilla crème-flavored liquid stevia Directions: Add all ingredients to a blender bowl. Turn the blender on low at first, then increase the speed. Add additional almond milk or coconut water as needed to achieve the desired consistency. Pour into 2 large glasses and serve cold. Fresh Berries with Macadamia-Nut Sauce Recipe Get the benefits of 3 types of berries in one delicious dessert (or snack) with this delectable recipe, which makes 8 servings. The mix of fresh blueberries, strawberries, and raspberries, drizzled with a creamy sauce, is one of my go-to options when I want to enjoy something sweet. Even better, unlike processed cookies, cakes, and ice cream, this dessert won’t trigger mindless binge eating. In fact, it helps boost your well-being, thanks to the healthy fats and nutrients found in ingredients like macadamia nuts and coconut. Ingredients: 1 cup fresh blueberries 1 cup sliced fresh strawberries 1 cup fresh raspberries ½ cup macadamia nuts 2 tablespoons coconut flakes ½ cup light coconut milk 10 drops vanilla crème-flavored liquid stevia 1 tablespoon raw honey (optional) ¼ cup unsweetened almond milk, for thinning if necessary Directions: In a large bowl, gently toss the blueberries, strawberries, and raspberries. In a high-powered blender bowl, add the macadamia nuts, coconut flakes, coconut milk, stevia, and honey, if using. Blend until smooth and creamy. If the sauce is too thick, add 2-4 more tablespoons unsweetened almond milk until it reaches the desired consistency. Transfer the berries to serving bowls and drizzle with the nut sauce. Brainberry Muffin Recipe You can easily tweak these muffins to fit different seasons—for example, just swap the blueberries for cranberries, and you’ll have a delicious winter-holiday treat. As far as the sweeteners used, keep in mind that baking often requires a small amount of either maple syrup or raw honey to help create the optimal consistency. Replacing it completely with stevia is possible, but you won’t achieve the same moisture content and flavor. Through trial and error, I’ve learned to combine both types of ingredients for the best results. Even with maple syrup, each of the 12 muffins in this recipe contains only 1.1 grams of sugar—compared to the 30 grams in an average blueberry muffin. Fortunately, most of the sugar in these delicious (and brain-healthy) muffins comes from the blueberries. Ingredients: ⅔ cup coconut flour ½ teaspoon salt 1 teaspoon baking powder ¼ teaspoon cinnamon 8 eggs 1 teaspoon pure vanilla extract 3 tablespoons maple syrup ½ tablespoon stevia ½ cup coconut milk ½ cup coconut butter, softened 1 cup blueberries Crumble Topping (optional) ¼ cup almond meal ½ cup slivered almonds 1 tablespoon maple syrup stevia to taste 2 tablespoons coconut butter, softened Directions: Heat oven to 350°F. Prepare a 12-muffin tin pan, lining each muffin cup with muffin papers, or spray with coconut oil nonstick cooking spray. In a large bowl, whisk together the coconut flour, salt, baking powder, and cinnamon. Create a well in the center of the dry ingredients and add the eggs, vanilla, maple syrup, stevia, coconut milk, and coconut butter. Whisk together the liquid ingredients in the center and then whisk in the dry ingredients. Keep whisking for 1-2 minutes or use a handheld electric mixer. Fold in the blueberries and let the mixture sit for 5 minutes. The batter will thicken as the coconut flour absorbs the liquid. Combine all ingredients for the topping, if desired, and set aside. Using a spoon, evenly distribute the muffin batter between the tin’s 12 muffin cups. Then sprinkle the topping evenly on each of the muffins. Bake for 35 minutes and serve warm. Add Berries, Feel Better I listed a lot of the great advantages of berries above, but let’s not forget 2 more of their most appealing attributes: They’re delicious and easy to add to a lot of meals. Toss them on top of a salad, main dish, dessert, or smoothie for some extra nutrients with minimal effort. You might be surprised at how many meals, both sweet and savory, will benefit from their juicy taste and texture. Enjoy and prosper!
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Healthy Snack Ideas & Recipes to Include in Your Meal Prep
When you reach for a snack, are you likely to grab potato chips and chocolate bars, or something that will actually sustain your energy and keep you satisfied until the next meal? According to a review in the scientific journal Nutrients, snacks make up 22% of adults’ total energy intake, with more than 90% of U.S. adults eating 1 or more snacks per day. But the size and frequency of those snacks have increased in recent decades. With today’s busy lifestyles, it’s easy to fall into some common traps when it comes to snacking. At one extreme, some people fail to eat at regular intervals, then have a tendency to overeat when they finally sit down to a meal because they’re so famished. At the other end of the spectrum are those who habitually reach for packaged snack foods or fast foods that are totally devoid of nutrients. In fact, these choices fuel even more hunger for empty calories, which is why ultra-processed foods are actually addictive. Americans need a healthier approach to snacking. The good news is, with a little forethought, it’s easy to make and enjoy satisfying snacks, even when you and your family are on-the-go—at work, school, or anywhere else. Read on for a range of my favorites. 5 Healthy Snack Ideas & Recipes for On-the-Go Protein bars and trail mixes are two of my go-to categories for snacks. Not only are they portable and portionable, but you can customize them with your preferred ingredients, like nuts, seeds, and spices. Here are a few of my personal favorite recipes from my books The Omni Diet and The Brain Warrior’s Way Cookbook to get you inspired, plus a packaged alternative that you can feel good about eating (and feeding your kids) when you’re pressed for time. Sesame Almond Bars Recipe This recipe makes 16 servings and will keep for about a week in an airtight container in the refrigerator, so they’re perfect to make at the start of the week and keep on hand for snacking. To preserve them longer, store in the freezer. Ingredients: 1¼ cup sesame seeds ¾ cup shredded coconut, unsweetened ¼ cup raw almonds, chopped ¼ cup almond butter 2 tablespoons raw honey ½ teaspoon pure vanilla extract ¼ teaspoon salt coconut oil nonstick cooking spray Directions: Preheat oven to 350°F. Combine all ingredients, except cooking spray, until well mixed. Line an 8 x 8-inch square pan with parchment paper, so the paper reaches above the sides of the pan. Spray the parchment with coconut oil spray. Spray your hands with the coconut oil spray and push the seeds mixture evenly into the pan, flattening the top. Bake for 25 minutes. Let cool completely, then lift out of the pan and cut into 16 bars. Keep in an airtight container. Super-Food Protein Bars Recipe This recipe serves 12 and is very versatile—you can even make them into chocolate protein bars. Just use chocolate-flavored protein powder or add 2 tablespoons of cacao powder in step 5. Ingredients: ½ cup cacao butter ½ cup raw cashews, finely chopped ½ cup raw almonds, finely chopped ¼ cup mulberries 2 tablespoons hemp seeds or flax seeds ½ cup coconut butter 2 tablespoons lucuma powder ½ cup pea protein (sweetened with stevia) 1 teaspoon cinnamon ½ teaspoon nutmeg 2 tablespoons raw, unfiltered honey ¼ cup goji berries 1 tablespoon maca root powder (optional) Directions: Melt the cacao butter in a small saucepan over low heat. In a food processor, combine half of the cashews and half of the almonds, plus all the mulberries, hemp seeds, coconut butter, lucuma powder, protein powder, cinnamon, and nutmeg. Remove the cacao butter from heat and add honey to the saucepan. Slowly pulse nuts and powder mixture in food processor while adding the melted cacao butter and honey in a steady stream. The mixture will form a dough-like texture. Remove the dough from the processor and place in a bowl. Add remaining nuts, goji berries, and cacao nibs. The dough should be very thick. However, if it’s too thick to mix, add 1 tablespoon of water at a time until the mixture combines (but it should remain very thick). Press dough into a 13 x 9-inch baking dish and refrigerate for at least 1 hour. Cut into bars. Go Well Trail Mix Recipe With only 6 ingredients, this streamlined recipe allows you to make your own trail mix with ease. It makes 6 servings, but you can easily double the amount to feed the entire family throughout the work and school week. Ingredients: ¼ cup raw cashews ¼ cup raw slivered almonds ¼ cup raw walnuts ¼ cup raw cacao nibs 2 tablespoons goji berries, unsweetened 2 tablespoons shaved coconut, unsweetened Directions: Mix all ingredients well and store in an airtight container until ready to consume. BrainMD Brain Boost Protein Bars No time to make your own protein bars? Don’t worry—you can now buy them pre-made without subjecting yourself to ultra-processed options that are filled with suspect ingredients. When I’m especially busy, I grab Brain Boost Protein Bars from BrainMD. Here are just a few reasons why I love them: They’re plant-based, with no added sugar, 12 grams of clean protein, and gut-friendly prebiotic fibers They taste delicious, with a soft and chewy texture and luscious dark chocolate chunks (which have the added bonus of antioxidant flavanols) The ingredients are keto-friendly, with zero sugar or artificial sweeteners They’re great for eating on-the-go, snacking between meals, or replenishing your body and energy after a workout With no fractionated oils or trans fats, they instead feature MCT oil powder, which is burned for fuel rather than being stored as fat They’re vegan and gluten-free They have only 200 calories, which is the right amount to satisfy your hunger without spoiling your next meal With a base of creamy almond butter, plus a blend of pea, brown rice, and pumpkin proteins, you get more than ⅓ the daily value for fiber and all 9 essential amino acids in just 1 bar. And this kind of high-quality protein benefits everyone—from athletes to senior citizens, from pregnant and nursing women to those looking for weight loss. Plus, with clean ingredients and no hidden chemicals or contaminants, you can also feel good about giving them to your kids. Banana Nut Roll Recipe This is a great single-serving snack, even when you’re out and about. It can be assembled anywhere, and it’s both delicious and satisfying. I keep it simple by carrying travel-size packs of nut butter and coconut wraps when I’m on-the-go. You can usually find bananas for sale, even at convenience stores and coffee shops. Ingredients: 1 tablespoon almond butter 1 coconut wrap ⅓ banana cinnamon (optional) 1 teaspoon shelled hemp seeds (optional) Directions: Spread almond butter on the wrap. Cut the banana into small bite-size pieces and arrange over the almond butter. Sprinkle cinnamon and hemp seeds if desired. Roll the wrap up with the almond butter and banana inside. Guilt-Free Snacking for the Whole Family When you’re pressed for time, on-the-go, or feeding picky kids, it’s all too easy to select a snack that’s not truly supporting your health, fueling your body, or boosting your energy. That’s why it’s so important to plan accordingly. By making snacks ahead of time—and stocking options like Brain Boost Protein Bars so that you’re never without a healthy option to eat between meals—you’ll ensure that you and your family won’t go hungry between meals or succumb to the dangerous junk-food trap.
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5 Gut Health Habits That Will Keep Away the Bloat
Are you looking for tips to support your gut health? When your gut isn’t healthy, it can affect your entire body. You don’t feel great physically or mentally. Gut problems are surprisingly common, affecting up to 70% of people. Your gut and your brain are constantly communicating. They’re like two besties, passing information back and forth, letting you know about physical and emotional situations. This communication protects us and gives us valuable information. There are many ways you can easily injure your gut, from what you eat and drink, to how you respond to stress. Luckily, there are some simple habits that you can adopt and implement daily for a happier gut microbiome and a healthier you. Even better news, if you’ve had bad habits in the past, you can heal your gut in a short amount of time. 5 Gut Health Habits to Reduce Bloat 1. Eat Mindfully It’s no surprise that what you eat can affect how you feel in your gut. But it also can affect how you feel emotionally and mentally. Use a mindful (or intuitive) approach when considering what you’re eating and how you’re eating it. Slow Down Your Eating One thing that you can do for a healthy gut that takes nothing but a little time, is to simply eat more slowly. We know there’s lots to do, and it can be tempting to just scarf down your meal and move onto the next task. However, take your time and enjoy your food. When you eat slower, you can chew your food more intentionally, improve digestion, and reduce bloating. People who eat slower can notice when they feel full and regulate their portions, instead of overindulging, which is the most common cause of bloating. What Should You Avoid? ● Processed Foods Food can be medicine or food can be poison. Processed foods are generally more like poison. They’re high in preservatives, salt, fat, sugars, and additives, all of which can negatively impact your gut microbiome. ● Refined Sugar Too much sugar can damage the protective lining of your gut and lead to unwanted inflammation. Another of the top culprits when it comes to unwanted bloat is sugar. Reducing refined sugar can help heal your gut immensely. ● Alcohol If you think about it, alcohol in a medical setting is used to sanitize and kill bugs and germs. It does the same thing inside your stomach. The problem is, drinking alcohol can kill the good bugs and irritate your gut lining. 2. Incorporate Prebiotics and Probiotics Having a healthy gut doesn’t have to be all about elimination. There are plenty of delicious foods that you can focus on adding to your diet, including foods with prebiotics and probiotics. Prebiotics Prebiotics often fly under the radar when it comes to popularity, but they shouldn’t! They’re the food source for the good bugs in your gut microbiome. Prebiotic foods are carbohydrates, often high in fermentable soluble fiber. 12 Prebiotic Foods You Should Eat Garlic Onions Leeks Asparagus Bananas Oats Barley Flaxseed Seaweed Avocado Jicama Root Eat a variety of prebiotic foods, because different microorganisms require different prebiotics. Gradually introduce more of these foods into your diet to avoid excess gas and bloating. Probiotics Probiotics are the good bacteria in your gut. You can get them from fermented foods or dietary supplements. Good Food Sources of Probiotics Kimchi Sauerkraut Tempeh Kefir Kombucha Yogurt Miso Pickles If you want extra support than what you’re consuming with your food, you can get your probiotics from dietary supplements. They should be taken daily to reap all the benefits. You can take them morning or night, just choose a time that you can remember to take them consistently. When choosing a probiotic supplement, consider selecting a high quality, multi-strain probiotic. Additionally, be aware that some probiotics need to be refrigerated, while others are shelf stable. 3. Move Everyday It can be as simple as a daily walk or an at home workout. Whatever you do, focus on moving your body for at least 20 minutes every day. Exercise improves gut motility, meaning it helps your food move through your digestive tract more quickly, which can lead to a healthy gut. Research shows that exercise can also improve your immune system and increase your antioxidant levels. Exercise can help boost circulation and tone your digestive muscles. These muscles are important for helping you to digest your food efficiently, without discomfort and bloating. Exercise should not be all-or-nothing. Do what you can and be flexible with your exercise. 4. Stay Hydrated Drinking water is important for your general health, but did you know that staying hydrated is essential for healthy gut function? It’s true! Water lubricates your digestive tract, as well as helps ensure that the nutrients from your food are being absorbed. Adequate hydration helps with the entire digestive process. On the flip side, being dehydrated can lead to constipation, discomfort, and bloating. A quick way to get a general idea of how much water you need daily is to aim for the number of ounces for every 2 lbs. of your weight. Basically, divide your weight in half, and that is how many ounces you should get. 5. Manage Stress Because the brain and gut are so closely connected, a stressed brain can lead to stress in your gut. Those butterflies when you’re nervous, or the pit in your stomach when you’re worried, are prime examples of this gut-brain connection. If you want to help out your gut, and reduce discomfort and bloat, work on managing your stress. Easy Ways to Lower Stress Meditation and breathing Spending time outside Prioritizing social connections Yoga Spending time in your hobbies The Takeaway You’re not stuck with your gut. If you’re looking for ways to support your gut health and reduce discomfort and bloating, there are a number of fairly easy habits that you can implement today. They are many of the same tips that will lead to better overall health, including things like exercising, drinking water, and managing stress. 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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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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Tana's Favorite Healthy Lunch Ideas to Keep You Energized
When midday hunger strikes, you need a lunch that’ll keep you going all afternoon long, not weigh you down or send you straight to an afternoon nap. Choosing foods that spike blood sugar, such as simple carbohydrates, will only lead to an inevitable crash. But including the right mix of elements in your midday meal—complex carbs, healthy fats, fiber, and protein—will offer the benefits of sustained energy and satiety. Here, I’m going to share a few of my favorite healthy lunch ideas from my book The Omni Diet. Then I’ll give you a handy mix-and-match “cheat sheet” that’ll allow you to whip up healthy lunches on your own, on the fly, and with whatever staples you have on hand in your own kitchen. Bon appétit! Tana Amen’s Favorite Healthy Lunch Ideas Rainbow Quinoa Salad with Chicken Recipe This recipe serves 6, so you can feed the family and still enjoy leftovers the next day. Quinoa has more protein than other grains, and garbanzos and chicken increase the protein content further—to about 28g per serving—to keep you feeling full for longer. Ingredients: 1 cup red quinoa ¼ cup olive oil 2 tablespoons fresh lemon juice zest from 1 lemon ½ cup pomegranate seeds or ¼ cup dried cranberries 4 green onions, chopped 1 yellow pepper, thinly sliced 1 cup baby spinach 1 cup garbanzo beans, rinsed and drained (soak them overnight and cook thoroughly; only use canned beans in a pinch) ½ cup fresh basil, chopped 3 cups baked or grilled chopped chicken breast (hormone-free, antibiotic-free, and free-range) salt and pepper, to taste Directions: Rinse quinoa well. Combine quinoa with 2 cups water in a medium pot and bring it to a boil over high heat. Reduce heat, cover, and simmer for 20 to 30 minutes or until water is absorbed and quinoa is fluffy. Remove from heat and let cool. In a small bowl, mix olive oil, lemon juice, lemon zest, salt, and pepper. Set aside. In a large bowl, mix quinoa, pomegranate seeds, green onions, yellow pepper, baby spinach, and garbanzo beans. Stir in basil and toss with prepared dressing. Top with chicken. Serve chilled or at room temperature. Serrano Chile Shrimp Recipe This recipe has a delicious kick of spice that you can customize according to your taste. It makes 4 servings. Ingredients: 1 cup quinoa ¼ cup vegetable broth or 2 tablespoons grape-seed oil for sautéing 4 garlic cloves, thinly sliced 3 serrano peppers, sliced in thin rings (if you don’t like food too spicy, slice the chilies in half and remove the seeds, then dice) 1½ pounds jumbo shrimp, 20 to 24 count, peeled, deveined 1 teaspoon all-purpose seasoning, such as Spike ½ cup chopped cilantro ¼ cup fresh lime juice 1 pound baby spinach Directions: In a medium pot, cook quinoa in water according to package instructions. Meanwhile, heat broth or oil in skillet over medium heat. Sauté garlic and serrano peppers till tender, about 1 minute. Add shrimp. Sauté until shrimp are pink and cooked through, about 3 minutes. Add the all-purpose seasoning. Turn off heat. Add cilantro and lime juice. Just before removing quinoa from heat, add baby spinach and blend into quinoa. Remove from heat immediately. Only leave on long enough for the spinach to wilt slightly, 1 to 2 minutes. Put quinoa/spinach mixture on a platter and arrange shrimp over the top. Drizzle the sauce over the entire dish. Teriyaki Salmon Bowl Recipe This dish is traditionally eaten with rice, but you can easily make it grain-free by serving the salmon over shirataki noodles and greens instead. Using purchased shirataki noodles, you only need to drain the water from the bag, then boil them in filtered water for 3 minutes. This recipe serves 2. Ingredients: 4 teaspoons tamari sauce 1 tablespoon rice vinegar 1 teaspoon grated ginger 1 teaspoon honey 1 garlic clove, minced ¼ teaspoon cayenne pepper 2 salmon steaks (4 to 6 ounces each) 1 tablespoon sesame oil 1 teaspoon gluten-free Dijon mustard 2 tablespoons chopped fresh cilantro 1 cup cooked shirataki noodles ½ cup grated carrots ¼ cup chopped scallions 6 to 8 cups baby spinach or bok choy Directions: Preheat oven to 400°F. In a medium bowl, mix tamari sauce, vinegar, ginger, honey, garlic, and cayenne pepper. Place salmon steaks in a baking dish and cover with marinade. Refrigerate for 15 to 30 minutes. In a large bowl, mix sesame oil, mustard, and cilantro. Stir in shirataki noodles, carrots, and scallions. Set aside. Remove salmon from the refrigerator and roast for about 15 minutes, or until fish flakes with a fork. Cut salmon into cubes. Meanwhile, steam spinach in a steamer basket for about 5 minutes, or until completely wilted. Drain well. In bowls, put steamed spinach on bottom, layer with shirataki noodle mixture, and top with salmon. Tasty Turkey Wrap When you’re really pressed for time or need to take your lunch on the go, Tasty Turkey Wrap to the rescue! This easy recipe serves 4. Ingredients: 2 tablespoons olive oil 1 teaspoon fresh lime juice 2 tablespoons chopped fresh cilantro 2 cups mixed baby greens ½ pound turkey breast, sliced (free-range, antibiotic-free, and hormone-free) 2 tomatoes, sliced 1 small avocado, sliced 4 gluten-free tortillas or romaine or iceberg lettuce leaves salt and pepper, to taste Directions: In a large bowl, combine olive oil, lime juice, cilantro, salt, and pepper. Add baby greens and mix well. Divide turkey among tortillas or lettuce leaves. Top with baby greens, tomatoes, and avocado. Fold the wrap over about 1 inch on two opposite sides, and then roll up completely. Slice in half diagonally and serve. DIY Mix-and-Match Healthy Lunch Ideas I love the above lunches just as they are, but feel free to play around with their components. Try swapping out different herbs, veggies, or greens for the ones I’ve listed. Trade your salmon for shrimp, or your chicken for turkey. It’s also fun to experiment in the kitchen and make up your own creations. And you don’t need to be a master chef—when you want to whip up a healthy lunch with only a few ingredients, you just need to keep in mind a simple formula. As a general rule, make sure you include the following 4 categories in your meal: Complex carbs Protein Fiber Healthy fat Here are some ingredient examples in each category to choose from: Complex carbs: Quinoa, lentils, sweet potatoes, or rice (choose brown rice, not white) Protein: Chicken, salmon, eggs, or turkey Fiber: Veggies like carrots, greens, red peppers, and broccoli Healthy fat: Nuts, avocado, olive or grape-seed oil Using this formula, you can easily put together a meal that meets your nutritional and energy needs at lunchtime. You can also change up your menu according to the seasons. In summer, a salad with chicken, lentils, veggies, and avocado, drizzled with a little olive oil and lemon juice, is light and refreshing. In wintertime, a soup or stew with chicken, sweet potato, and carrots, topped with nuts for a satisfying crunch, is a comfort-food option that won’t slow you down or make you feel sluggish. The possibilities are endless. Maintain Your Energy All Afternoon Long Lunch doesn’t have to be boring or an afterthought crammed into your busy day. In fact, because it does fall at midday, it’s crucial to make the right food choices. I know that when I’ve sailed through the hours after my morning workout and breakfast, I’m ready to fuel my body with a well-balanced meal that will power me through the rest of the afternoon. We all have a lot on our plate, so we must be mindful about what we put on our plate, especially in the middle of the day.
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How to Train Your Brain to Be More Positive Each Day
Thoughts are powerful. According to research by Dr. Fred Luskin of Stanford University, we have roughly 60,000 thoughts a day. Those thoughts can affect our brain chemistry. When we have positive thoughts or feel happy, the stress hormone cortisol decreases and the brain produces the hormone serotonin, which creates a feeling of well-being. It’s not surprising, then, that researchers have observed a strong link between a positive outlook and better health. A study examining the health data of 70,000 women that were measured for optimistic attitudes and mortality rates showed a significantly lower risk of dying from several major causes of death in subjects who scored high for optimism. Other research has shown that people who have a positive outlook tend to make positive lifestyle choices that result in better physical health, less stress and low mood, a stronger immune response, better coping skills, and greater energy and overall well-being. Optimistic people often are more open to opportunities and new experiences, which can translate to greater success and income. Being positive can pay dividends in myriad ways. Defining Positivity What exactly does it mean to be positive? Put simply, a positive mindset is a constructive one. It embodies a belief that life is good and solutions can be found if you look for them and have patience. While optimistic people can have a problem-solving, practical, and accepting attitude, they don’t deny the real pains, losses, and challenges we face in life. An optimistic and constructive mindset might have less resistance to pain, accepting it as an uncomfortable but important part of life. A positive-minded person tends to have habits and participate in activities that amplify their positive feelings. Merriam-Webster’s dictionary defines “positive” as: “indicating, relating to, or characterized by affirmation, addition, inclusion, or presence rather than negation, withholding, or absence.” Positivity is inherently open and expansive. How to Be Positive To greater or lesser degrees, humans suffer from negative thoughts. That said, anyone can learn to think more positively and reap the rewards that come with it. Here are five positive lifestyle factors that have been shown to promote an optimistic outlook. 5 Practical Tips to Help You Become More Positive in Life 1. Positive Self-talk Our self-talk may need to be skewed in a positive direction. Research shows that even the smallest shift in the way you talk to yourself can make a difference. We all experience negative thoughts that pop into our minds without our permission. Dr. Daniel Amen refers to them as Automatic Negative Thoughts (ANTs). You can learn to spot them, question them, and produce a more accurate, constructive thought to replace them. These are helpful questions to ask when you have a persistent negative thought: Is it (the negative thought) true? Can I absolutely know that it’s true? How do I react when I think that thought? Who would I be without that thought? Or, how would I feel if I didn’t have that thought? 2. Smile and Laugh Similar to positive thoughts, the simple act of smiling (even if you don’t feel like it) helps to trigger the release of the feel-good transmitters dopamine and serotonin. In other words, smiling can trick your brain into believing you’re happy, which can then spur actual feelings of happiness! Laughter is the balm of life, allowing us to relieve stress, especially in difficult situations. Humor can instantly lighten the mood and make things feel a little less difficult. Like smiling, you can pretend or force yourself to laugh, and you’ll still get a mood boost. 3. Practice Gratitude Optimistic people take note of what they’re grateful for. This habit has been shown to reduce stress, boost self-esteem, and promote resilience during challenging times. It also helps to express gratitude and appreciation to others. Writing down the things you’re grateful for can improve your optimism and sense of well-being. 4. Travel Taking a vacation can allow you to have new experiences and explore new cultures. This promotes greater brain plasticity and boosts your mental health. Even thinking about travel can boost your positive feelings, according to research. 5. Stay Healthy Healthy people tend to be more positive (and positive people tend to be healthier). Practice the principles of good health and good feelings should increase. A healthy lifestyle should include 7 to 9 hours of restful sleep each night; a brain healthy diet rich in fruits, vegetables and protein, and low in refined carbohydrates and unhealthy fats; and the recommended 150 minutes of aerobic exercise, along with two or more strength training sessions, each week. On A Positive Note... There are many other positive lifestyle factors that can contribute to an optimistic mindset like playing, connecting with others, and surrounding yourself with positive people. Probably the most important, though, is simply deciding to be more positive. It isn’t possible, or even realistic, to be positive all the time, but aiming to have a more optimistic and constructive mindset at least some of the time will help to enhance the quality of 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.
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How to Feel More Energized All Day Long
With high-stress, on-the-go, busy lifestyles, Americans often rely on an extra jolt of energy to get them through the day. The American Medical Association reports that about 85% of U.S. adults consume 135 milligrams of caffeine daily, the equivalent of 12 ounces of coffee. But more alarming, especially among young people, has been the rise of supercharged energy drinks—leading some experts to label it “a growing public health issue” in light of their potential adverse effects, including even death. As a mother, wife, and businesswoman, I’m all too familiar with having to juggle a long list of obligations. But we never need to reach for a quick fix in the form of addictive or dangerous highly caffeinated beverages. I’ve found that there are plenty of healthier ways to naturally enjoy more energy throughout the day. Tana Amen’s Top Tips to Feel More Energized If you find yourself hitting a slump mid-day—or if you can barely get going without your morning coffee—here are my top tips for feeling more alert and energized all day long. Boost Your Brain with Creatine I’ve joined in on the matcha craze (I’ll share more on green tea’s benefits below), and I love taking my afternoon iced version to the next level with BrainMD’s Smart Creatine+. Who couldn’t use an extra boost in their beverage? As I’ve said before, creatine isn’t just for bodybuilders. Yes, it helps improve your athletic performance and recovery, but it’s also a great brain booster. Smart Creatine+ actually improves cognitive function, muscle, and bones—and for someone like me who’s had thyroid issues (which can compromise muscle and bone), that’s a winning combination. It also boosts what’s known as “energy currency,” adenosine triphosphate (ATP), so we get a much-needed energy infusion at the cellular level. With this single supplement, I reap the benefits of better memory, focus, and mental clarity. Plus, it helps support anti-inflammatory pathways within the brain and prevents the buildup of reactive oxygen species (ROS), which in excess can be harmful to cells. Along with enhanced sharpness, I’ve even noticed improvements in my mood, making it easier to tackle everything on my to-do list. Choose Caffeine with Health Benefits As I’ve already pointed out, we never want to overconsume caffeine—it can be detrimental to brain health in large doses. A 2022 study published in Nutritional Neuroscience, with more than 17,000 participants, examined the effects of drinking coffee on total brain volume. The findings suggested that people who drink more than 6 cups of coffee per day may have a higher risk of decreased brain volume, dementia, and stroke. But even half of that, 3 cups per day, can negatively impact brain health, because caffeine hinders cerebral blood flow. Coffee can also give you a jittery feeling, interrupt your sleep, and even lead to addiction—remember that caffeine is a psychoactive drug! Plus, it can set you up for an energy crash as the effects wear off. If you do consume caffeine, choose wisely. I prefer matcha (green tea in powdered form) because it typically has less caffeine than coffee. Plus, green tea is a superfood, offering the benefits of antioxidant compounds called polyphenols. One study, involving nearly 2,000 women from ages 18-76, found that green tea’s flavonoids and anthocyanins are linked to lower insulin resistance and better blood sugar regulation, which translates to a lower risk of type 2 diabetes. The study also showed that these flavonoids and anthocyanins reduced chronic inflammation in the body, which can be triggered by environmental toxins, hormone imbalances, emotional stress, and excess body fat (especially belly fat) and blood sugar. Some other benefits linked to green tea consumption include: Decreased rate of heart attacks Helps prevent atherosclerosis (the hardening of the arteries that leads to heart disease) Helps lower cholesterol and raise HDL (“good”) cholesterol Increases the brain’s effective connectivity for improved learning and memory Reduced risk of skin, breast, colon, esophageal, and bladder cancer Boosted metabolism Protection against liver problems and tooth cavities Helps prevent cold and flu symptoms Try an Energy-Boosting Smoothie For a pick-me-up without any later crash, try starting your day or reviving in the afternoon with a protein- and nutrient-packed smoothie. I created my Focus and Energy Smoothie for just this reason. Simply combine the following in a high-powered blender: ½ cup frozen organic blackberries 16-20 ounces prepared iced green tea a handful of ice 2 cups baby spinach 2 kale leaves (without the stem) 2 scoops of vanilla or chocolate BrainMD’s OMNI Protein Powder liquid stevia (plain or flavored) 2 tablespoons avocado For added brain-health support, add a scoop of freeze-dried greens, like BrainMD’s Neuro Greens Superfood. You can also incorporate 1 tablespoon each of aloe gel; fiber inulin or glucomannan; and flax, hemp, or chia seeds. And you can add 1 teaspoon each of maca powder, pomegranate powder, acai powder, camu camu powder, and/or bee pollen. All these ingredients make a high-powered smoothie for focus and energy—simply blend up and add water or ice if needed to reach your desired consistency. This recipe makes 2 servings, and it’ll keep you going all day long. Add a Supplement to Your Routine If you don’t have time to whip up a smoothie, you can still reap energizing benefits—even on the go—with convenient supplements. I reach for BrainMD’s Focus & Energy in the early afternoon for an extra boost, but you can also take it in the morning. It provides me with added alertness and ramps up my productivity. Instead of caffeine, Focus & Energy works through the powers of tried-and-true adaptogenic herbs and brain-supporting ingredients. I can concentrate and pay attention more fully, and I’m even able to handle stress better. That’s because adaptogens help your body withstand stress (unlike high doses of caffeine, which actually adds stress to your body). The superstar ingredients in Focus & Energy are taken from 3 longstanding healing traditions: ashwagandha from Ayurveda, Rhodiola rosea from traditional Russian herbalism, and Panax ginseng from traditional Chinese medicine. Plus, green tea and choline help promote a focused, sharper brain, more energy, and improved learning and memory. And the green tea extract used is decaffeinated and concentrated, so you get all the benefits without any jitters or crashes. Another option I love is BrainMD’s Brain Boost On-the-Go. It’s designed to provide a safe, fast-acting pick-me-up with natural brain energizers that help me feel sharper and more focused. And because it’s packaged in individual-serving packets, it’s super easy to add the powder to water for a delicious, fizzy drink on the go—anytime, anywhere. After a drink with Brain Boost On-the-Go, I feel more mental clarity and energy. It also has a delicious berry taste with no sugar, caffeine, or artificial colors and flavors, so it’s even great for kids (and they’ll be more likely to drink their water!). As a bonus, the formula contains B vitamins to help fight brain fatigue, potassium for faster thinking, and l-theanine for a calmer mood. Going Beyond the Basics to Feel More Energized Needless to say, having more energy to tackle all your daily tasks starts with the basics. I could never accomplish everything I do without my morning workout to jump-start my day. Or a well-balanced diet full of organic veggies, protein, and healthy fats to fuel my body. Or a great night’s rest, achieved by adhering to the sleep hygiene practices I’ve so carefully developed over the years. We want to make it a priority to get all these key components in order, but our modern lives are full and busy—sometimes downright hectic. Most of us could use an extra boost in our day. And with natural solutions like the ones I’ve listed here, you can get it without the negative side effects, ensuring you have all the energy you need to tackle your to-dos with ease.
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This Is How to Build Your Own Supplement Protocol
What if you could tailor a supplement protocol to meet your specific dietary needs? Well, you can. And we can help. It’s time to say goodbye to one-size-fits-all approaches and hello to personalized wellness options. Whether you’re looking to boost energy levels, support cognitive function, or manage overall well-being, we’ve got the tools and tips to help you create a nutritional plan that actually works. Ready to discover your own customized supplement regimen? Let’s get started! Why Consider a Supplement Protocol? As mental and physical fitness continues to be a top priority for many, the concept of a personalized supplement protocol has gained traction in recent years. Unfortunately, with countless nutritional products flooding the market, navigating the supplement landscape can feel overwhelming. But with a little guidance and knowledge, you can find a supplement protocol that works for your personal needs and health goals. Whether you’re aiming to boost energy levels, support immunity, or simply manage overall well-being, understanding how to effectively incorporate supplements into your daily routine can be a huge boon to your health. How to Create a Supplement Regimen Understanding your individual health needs is crucial for creating an effective supplement protocol. Since everyone’s body responds differently to nutrients, a supplement that works for one person may not work for another. Begin by assessing your current health status. Consider factors like age, diet, activity level, and any existing medical conditions. These variables may significantly influence your nutritional requirements. Next, set clear goals. Are you looking to support immune function, promote focus and energy, or enhance muscle recovery after workouts? Identifying specific objectives can help inform the type of supplement regimen you need. Also, don’t forget about lifestyle factors. Stress management, sleep quality, and hydration can play vital roles in overall wellness and can affect how supplements perform in the body. Since this process is highly individualized, take the time to evaluate what truly matters to you and your unique situation. Build Your Custom Bundle BrainMD offers a simple way to customize your own supplement protocol. The Build Your Custom Bundle provides tiered savings on your favorite supplements: Save 10% on 2 supplements Save 15% on 3 supplements Save 20% on 6+ supplements Plus, you'll receive free shipping on orders $75+. Learn more about the Build Your Custom Bundle here. Top Tips for Taking Supplements Knowing how to take supplements is crucial for maximizing their benefits. Start by following the recommended dosages on product labels. Overdoing it can lead to adverse effects. Timing matters too – is it best to take certain supplements during the morning or afternoon? Also, some supplements are best absorbed with food, while others work better on an empty stomach. For optimal results, be mindful of these details. Also, be sure to remain well hydrated. Water aids in nutrient absorption and helps your body process supplements effectively. Be mindful of potential interactions between different vitamins/minerals with any medications you’re taking. Consult with a healthcare professional before beginning any supplement regimen. Also, keep track of how each supplement affects your brain and body over time. This knowledge can help further refine your protocol. One of the best ways to remove the guesswork over which supplements to try is to take the Brain Health Assessment… Brain Health Assessment While some online personality tests may offer helpful information, most fail to consider an individual’s health habits and personal history. In many cases, they also neglect to include an improvement plan. Worse still, many aren’t backed by science and place people into rigid categories that can discourage, confuse, or even stigmatize the test taker. That’s why we’re proud to present the Brain Health Assessment (BHA), a science-based, paradigm-shattering personality test. This unique, Brain Type Test: Is powered by the world’s largest database of functional brain scans. Incorporates extensive research from over 70 clinical studies on brain health. Is based on the combined clinical experience of a team of doctors who have worked with patients from 120 countries. Backed by decades of research, the results of the BHA will give you a personalized report that measures your overall health and includes recommended improvement strategies. Action Plan Based on your answers, your report includes a comprehensive action plan that focuses on lifestyle interventions, including diet and supplement recommendations. Brain Supporting Supplements Many supplements in the marketplace today have little or no backing from human clinical studies. Our ingredient selection process is based on clinical trials and other studies published in peer-reviewed scientific journals, and our supplements are formulated to exacting standards. We work hard to ensure that the specific ingredients (and the levels of each ingredient) in our products are safe, effective, and well-tolerated. Adding brain directed supplements to your health regimen can help support your physical and mental energy levels. All 16 Brain Types come with core and targeted supplement recommendations. Core Supplements for All 16 Brain Types The core supplements for all 16 Brain Types can be found in the comprehensive supplement system… Brain & Body Power We’ve combined our daily essentials into easy-to-use, on-the-go packets. Each packet of Brain & Body Power contains the following supplements: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] NeuroVite Plus Multivitamin – a powerful combination of more than 50 vitamins, minerals, and plant extracts in their most efficient and bioavailable forms, NeuroVite Plus nourishes all the body’s cells, tissues, and organs.* Brain & Memory Power Boost – this brain-boosting formula delivers your body specialized, nootropic ingredients to help support the brain’s energy, connectivity, and overall performance.* Omega-3 Power – gel capsules of the purest, most powerful form of omega-3 fatty acids EPA and DHA (without the fishy aftertaste) to promote healthy cognition, including recall and retention, focus and concentration, and mood and behavior.* [/wc_box] It can be exhausting trying to figure out which supplement ingredients work, which forms are the most bioavailable, and what dosages you need. That’s why our convenient daily packs were specifically designed to remove the confusion over what to include in your foundational supplement program.* In addition to these core supplements, many people require targeted supplements to round out their wellness regimen. To learn what targeted supplements are best for you, take the BHA. How to Build Your Own Supplement Protocol Taking supplements can help complement a well-rounded lifestyle, including proper nutrition, exercise, and adequate sleep.* One of the best ways to know which supplements are best for you is by taking the BHA. Just as identifying your abilities, interests, and skills can help you become a more well-rounded, successful person, knowing your Brain Type can help you better understand who you are and why you do what you do. These insights can help you know what mental/brain health risks you may face, which can potentially impact your future career and relationships in significant ways. To discover your Brain Type, take the free online Brain Health Assessment. It only takes about 5 minutes to complete, and your answers are entirely confidential. Get to know yourself in a whole new way. Take the BHA today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Body Power and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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The Latest Research On the Gut Microbiome You Need to Know About
In recent years, the old expression about “trusting your gut” has taken on a whole new meaning. As researchers delve deeper into this complex ecosystem, it’s becoming increasingly clear that these bacteria can play a crucial role in shaping our health, mood, and even longevity. Let’s look at some groundbreaking discoveries that are revolutionizing how we understand gut health! What Is the Microbiome? Our bodies are home to trillions of microorganisms, collectively known as the gut microbiome. These tiny inhabitants play a crucial role in our health and well-being, influencing everything from digestion to mood. The healthy gut carries over 150 bacterial species. These bacteria are so adaptable that the species have subcategories called strains. Each strain has its own genetic profile, enzyme profile, and environmental preferences such as acid-alkali level, oxygen level, what it feeds on, etc. Each person has their own gut bacteria strain profile. If we take care of our gut bacteria, an abundance of the strains will be beneficial for our health. If we don’t take care of our microbiome, healthy bacteria may be crowded out by harmful strains. If this imbalance worsens, the Candida fungus or parasitic protozoa can increase in numbers and create significant problems in our gut. Importance of Microbiome Balance Maintaining a balanced gut microbiome is crucial for overall health. The diverse community of microorganisms in our intestines play a pivotal role in various bodily functions. When the microbiome is in harmony, it aids digestion and enhances nutrient absorption. This balance also supports the immune system, helping the body fend off infections and illnesses more effectively. Also, a healthy gut environment fosters communication between the brain and gut. This connection highlights how vital our microbes are for physical well-being and emotional stability. Encouraging a diversity of healthy strains through a diet rich in fiber, probiotics, and prebiotics can significantly enhance this delicate equilibrium within our guts. However, an imbalanced microbiome (dysbiosis) can lead to digestive issues, inflammation, and even mental health problems. Here’s Some of the Latest Research on the Gut Microbiome Advancements in microbiome research are transforming our understanding of human health. Here are just a few recent studies that highlight different aspects of the gut microbiome: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] One study revealed that specific microbial compositions can help regulate weight gain by enhancing metabolic functions. Researchers isolated beneficial strains capable of improving energy extraction from food while regulating fat storage. Another breakthrough involves the connection between the gut microbiome and mood. Research suggests that certain probiotics may help alleviate mood issues, hinting at a powerful link between gut health and mental clarity. Gut bacteria can be highly personalized and new findings suggest that the microbiome may be a single, fluid system. One study found that higher levels of a group of bacteria called Oscillibacter were strongly associated with lower levels of cholesterol, triglycerides, and glucose. Research from the UCLA Center for Human Nutrition shows that exercise can help change gut microbiota with its positive effect on energy homeostasis. A NIH-funded study found that disruptions in the microbiome may intensify feelings of fatigue. Fascinating new research suggest that the gut microbiome may experience both daily and seasonal cycles. [/wc_box] Cutting-Edge Technology in Microbiome Research Technological improvements have transformed how researchers explore the gut microbiome. Innovative techniques, like metagenomics, allow scientists to analyze complex microbial communities with unprecedented precision. Next-generation sequencing (NGS) has become a game-changer. It provides insights into genetic material from all organisms present in the gut, revealing their roles and interactions. This depth of understanding can help identify potential health indicators associated with various illnesses. Additionally, advancements in sequencing technology allow researchers to map complex microbial communities with unprecedented detail. By identifying key bacterial species associated with different ailments, scientists hope to develop targeted probiotics or dietary interventions tailored to individual needs. Artificial intelligence also has become a valuable tool in microbiome research. AI algorithms can sift through vast datasets, uncovering patterns that humans might miss. This increases the ability of researchers to predict how changes in microbiota may affect individual health outcomes. Wearable technology is emerging as an exciting tool for real-time monitoring of gut-related metrics. These devices can track dietary habits and correlate them with shifts in gut health, offering personalized insights that were once unimaginable. Microbiome Research: The Future is Bright The gut microbiome has become a focal point in health research, with groundbreaking studies continuously reshaping our understanding of this intricate inner ecosystem. New technologies are enabling scientists to analyze the complexities of microbial communities more effectively than ever before. Researchers are using these tools to identify specific strains of bacteria that can influence various aspects of health. These developments may make it possible for healthcare providers to offer tailored solutions based on an individual’s unique microbiome profile. From dietary recommendations to novel therapies aimed at restoring balance within the gut microbiome, the possibilities seem endless. The future is bright for microbiome research, and its impact on our well-being could redefine how we approach nutrition and healthcare practices moving forward. 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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Feel Your Best On-the-Go with This 3-in-1 Vitamin Stack!
Are you serious about optimizing your brain and body to feel your best? If so, in addition to keeping your diet, exercise, and sleep routines on point, vitamin stacking can provide some added turbo power to your game. Common among fitness gurus, premier athletes, tech execs, and general health enthusiasts who require peak performance physically and mentally, supplement stacking can help amplify health with curated nutrients to attain targeted health goals. Whatever your health objective may be – whether that’s building muscle, boosting mood, achieving greater energy, or optimizing brain function – it can be supported by creating a “stack” or grouping of clinically studied nutritional supplements. Here’s how to get started. How to Create a Vitamin Stack What might a supplement stack look like? Let’s imagine, for example, you’re going to be working on a complex, consequential project at work. It will be highly stressful and require a lot of brain power. Your supplement stack might include a potent antioxidant formula to counter the oxidative stress created by stressful conditions, a vitamin with loads of vitamin C and D to support your immune health, and nutrients known to promote greater blood flow to the brain to help improve your overall cognition and mental focus. Brain & Body Power: Ultimate 3-in-1 Vitamin Stack! Thankfully, you don’t need to have a world-class nutritionist or health coach to help create a vitamin stack for you. BrainMD has a foundational supplement pack called Brain & Body Power to give you a simple, easy, and effective option for beginning vitamin stacking. Brain & Body Power is designed to support the optimal functioning of your brain and body with a daily vitamin packet that includes three different nutritional supplements.* So, rather than having to draw from multiple cumbersome supplement bottles, you have all you need in one convenient, ready-to-go packet to take on the run. Plus, by buying the ready-made packets of stacked vitamins, you save money over buying the individual supplements separately! What’s surprising is just how expertly formulated each supplement is. Only clinically studied ingredients are used and only in highly bioavailable forms.* With each packet of Brain & Body Power, you get a stack of three nutritional supplements: Brain & Memory Power Boost NeuroVite Plus Multivitamin Omega-3 Power Let’s look at them individually and the “stacked” benefits they provide. Brain & Memory Power Boost This nootropic memory supplement is formulated with researched, brain-boosting herbs and nutraceuticals associated with sharpened memory function, as well as improved mental energy, clarity, and concentration.* The clinically studied, synergistically blended ingredients in Brain & Memory Power Boost include: PhosphatidylSerine (PS) A key phospholipid nutrient, PS is a building block of cell membranes and is present in all your body’s cells, especially in the brain’s nerve cells. PS helps to boost attention, improves your ability to handle stress, and promotes memory recall in older adults.* Acetylcarnitine (ALC) An amino acid, this nutrient is important for cellular energy production. ALC supports improved mental power, healthy memory, and lifted mood.* N-AcetylCysteine (NAC) NAC provides your brain with antioxidant defense against free radicals.* It also enhances the electrochemical balance within nerve cells and has vasodilating properties (relaxes blood vessels), improving blood flow, which helps boost brain function.* Alpha-Lipoic Acid A potent antioxidant, this vitamin-like nutrient is key to blood sugar utilization and cellular energy production.* Ginkgo Biloba Extract This plant extract supports greater blood flow to the brain, which helps to optimize your brain function.* It also has a protective antioxidant to help support mental sharpness.* Huperzine A Used in traditional Chinese medicine for millennia, this extract from the Huperzia serrata (club moss) plant enhances the actions of the acetylcholine neurotransmitter system, which is linked to behavior and memory.* NeuroVite Plus Multivitamin Far surpassing conventional daily multivitamins in both its range and potency of more than 50 nutrients, NeuroVite Plus Multivitamin helps cover all your nutritional bases.* The high-potency and comprehensiveness of its vitamins, minerals, phytonutrients, antioxidants, brain nutrients, and digestive enzymes are exceptional.* Together, they help synergistically nourish all the body’s systems.* NeuroVite Plus provides 2000 IUs of vitamin D3, a daily value of 250%. This could make a marked difference in mood, energy, and more for the estimated 41% of Americans who are low in vitamin D.* The formula also includes a wide array of minerals, including lesser known but important minerals such as manganese, chromium, and molybdenum. Its plentiful phytonutrients have important benefits too. For example, lutein and zeaxanthin support eye health.* Hesperidin helps promote healthy circulation, and resveratrol has heart health benefits.* The supplement’s robust array of antioxidants help protect against oxidative stress.* NeuroVite Plus’s brain-boosting blend of nutrients offers additional powerful support to optimize and protect your brain function, memory, mood, and focus.* And lastly, the very careful selection of its ingredients and inclusion of digestive enzymes helps ensure the supplement is well tolerated.* Omega-3 Power This remarkable omega-3 supplement provides your body with two of the most potent brain health omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – and lots of them!* Each serving of Omega-3 Power delivers 1,600 mg of EPA, DHA, and other omega-3s, which is nearly five times greater than most other omega-3 supplements. What’s more, the omega-3s are offered in a bioavailable triglyceride form for efficient absorption. They’re rigorously screened and tested for 400+ contaminants. Fat plays a key structural role in your brain cell membranes – and healthy, flexible cell membranes help to optimize cellular function and efficiency. It’s like having the right motor oil in a high-performance car. Omega-3s are the best fats for building these healthy, flexible cell membranes, which is key to many of its brain benefits.* There’s a large body of research showing links between increased omega-3 concentration in the brain and improved overall brain health, cognitive function, mood, focus, and memory.* Among many studies, one recent study published in Neurology found better brain structure and cognitive benefits associated with higher levels of EPA and DHA in the brain.* Additionally, EPA supplementation has been shown to support mood and emotional balance in studies.* But that’s not all. A considerable amount of research suggests EPA and DHA support hearth health in multiple ways, and emerging research shows that these omega-3s may help post-workout recovery due to their anti-inflammatory properties.* That’s a lot of health benefits! Stack It with Brain & Body Power Brain & Body Power is vitamin stacking made easy. You get the multiple benefits of these three powerful nutritional supplements in one simple, money-saving packet. Try Brain & Body Power today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Brain & Body Power and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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