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Magnesium Supplement Benefits: Improve Sleep, Mood & More
Do You Get Enough Magnesium? If not, you should. There’s a reason why this powerful, versatile mineral is referred to as “essential". Magnesium Supplement Benefits Magnesium is a mineral nutrient that’s crucial for our health and survival. It’s required by a wide variety of our enzymes and other functional proteins, including practically all 300 energy-related enzymes that our cells depend on to make and use energy. This powerful nutrient is vital for the brain to think, for the heart to beat, and for practically all the body’s functions (Schwalfenberg & Genuis, 2017). Nutrient for Healthy Aging Magnesium is vital to the functioning of our 30 trillion cells. All of them require magnesium to generate the energy they need (Costello et al., 2016). It plays a significant role in DNA synthesis, gene maintenance, and telomere stability—the protective caps at the end of chromosomes that serve as markers of aging. Adequate magnesium levels may support longer telomeres, which are linked to healthier aging and longevity (Bo et al., 2020). Unfortunately, magnesium has been declining in our food supply due to soil depletion and food processing. Older adults are at greater risk of deficiency because of reduced digestive efficiency and chronic conditions that impact magnesium absorption. Taking a well-designed magnesium supplement can significantly improve energy levels, bone health, and overall quality of life for aging individuals. Total Brain Support Magnesium is beneficial for brain function. It regulates the electrical activity of neurons by balancing calcium activity, ensuring the brain’s electrical impulses remain steady. This regulation helps prevent overexcitement of neurons, which can lead to cognitive dysfunction and mood imbalances (Barbagallo & Dominguez, 2017). Magnesium supports neurotransmitter activity, memory, and learning, making it essential for cognitive performance. Taking magnesium supplements has been shown to reduce stress, promote calmness, and enhance mental clarity (Kirkland et al., 2018). For those experiencing mood swings, brain fog, or sleep disturbances, magnesium is a natural and effective solution. Heart and Circulatory Support Magnesium is fundamental for cardiovascular health. It regulates the heart’s rhythm by counterbalancing calcium’s role in muscle contraction. Sufficient magnesium levels ensure smooth muscle relaxation, supporting optimal heart rate and blood vessel tone (Zhang et al., 2017). Studies show that magnesium promotes healthy blood pressure and reduces the risk of cardiovascular disease by improving vascular function and lowering inflammation (Rosique-Esteban et al., 2018). Known as “the relaxation mineral,” magnesium also helps prevent palpitations, supports adrenaline regulation, and improves sleep quality—all essential factors for heart health. Fortify Your Defenses Magnesium plays a crucial role in immune defense and inflammatory balance. Low magnesium levels have been associated with elevated C-reactive protein (CRP), a marker of inflammation that increases the risk of chronic diseases (Mazur et al., 2015). Adequate magnesium supports immune function by regulating calcium activity and maintaining healthy cellular defenses. Magnesium also protects against kidney stones, abdominal pain, and calcium-related heart issues by preventing excessive calcium build-up, which can lead to calcification in tissues. Workout Relief Magnesium is essential for muscle function and recovery. During exercise, magnesium regulates calcium levels in skeletal and smooth muscles, allowing for efficient contraction and relaxation. Deficiency can lead to cramps, spasms, and fatigue, making supplementation critical for athletes and active individuals (Volpe, 2015). Sweating during workouts depletes magnesium stores, which can impact performance. Taking magnesium before or after exercise can help restore energy, reduce muscle soreness, and prevent cramps. It also aids in muscle repair during sleep, supporting faster recovery and improved endurance. Healthy Pregnancy Magnesium is vital for maternal and fetal health. It supports proper growth, bone development, and neurological function in the developing baby. Pregnant women require higher magnesium intake to reduce the risk of complications such as preeclampsia, gestational diabetes, and preterm labor (García-González et al., 2019). Magnesium also helps mothers maintain healthy blood pressure, prevent muscle cramps, and support relaxation during pregnancy and breastfeeding. Ensuring adequate magnesium levels is beneficial for both mother and baby throughout this critical period. Types of Magnesium in Supplements Magnesium Citrate Magnesium citrate is one of the most bioavailable forms of magnesium, meaning it is easily absorbed by the body. It is particularly beneficial for individuals with digestive concerns, as it helps alleviate constipation by drawing water into the intestines. This form is ideal for overall magnesium supplementation and supports energy production, muscle relaxation, and heart health. Magnesium Malate Magnesium malate combines magnesium with malic acid, a natural compound found in fruits. It is particularly effective for reducing muscle fatigue and improving energy production. Athletes and individuals with chronic pain conditions, such as fibromyalgia, may benefit from magnesium malate for its ability to relieve soreness and promote recovery. Magnesium Glycinate Magnesium glycinate is bound to glycine, an amino acid that supports relaxation and calmness. This form is gentle on the stomach and is ideal for individuals seeking relief from stress, anxiety, and sleep disturbances. It also supports muscle function, cardiovascular health, and nervous system balance. What Are the Signs of Low Magnesium? The CDC reports that over half of Americans do not meet the recommended daily intake of magnesium (CDC, 2021). Factors such as poor diet, alcohol use, stress, medications, and chronic illnesses contribute to this deficiency. Signs of low magnesium include: Irritability or mood changes Fatigue and muscle weakness Cramps or spasms Sleep disturbances Brain fog or poor concentration Since magnesium levels in the blood may remain stable until severe deficiency occurs, a red blood cell magnesium test provides a more accurate measure. BrainMD’s Magnesium Chewable Vitamins Magnesium Chewables are formulated with three highly absorbable forms of magnesium: magnesium citrate, magnesium malate, and magnesium glycinate.* These forms are superior to magnesium oxide, which is poorly absorbed by the body.* Each delicious citrus-flavored chewable provides 150 milligrams of magnesium, supporting optimal brain, heart, and muscle health.* They are free from common allergens, sugar, artificial additives, and are suitable for vegans and individuals of all ages.* Simply chew one tablet at a time, followed by water, for easy and effective magnesium support.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Magnesium Chewables 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. Scientific References: Barbagallo, M., & Dominguez, L. J. (2017). Magnesium and aging. Current Pharmaceutical Design, 23(27), 4040-4047. https://doi.org/10.2174/1381612823666170706145007 Bo, S., Pisu, E., & Grassi, G. (2020). Magnesium and aging. Nutrients, 12(4), 1166. https://doi.org/10.3390/nu12041166 Centers for Disease Control and Prevention (CDC). (2021). National Health and Nutrition Examination Survey (NHANES). Retrieved from https://www.cdc.gov/nchs/nhanes/index.htm Costello, R. B., Elin, R. J., & Rosanoff, A. (2016). Magnesium and health outcomes: An evidence-based review. Advances in Nutrition, 7(2), 368-383. https://doi.org/10.3945/an.115.009720 García-González, A., Mendoza-Morales, L., & León-Pedroza, J. (2019). Magnesium in pregnancy. Obstetrics and Gynecology Science, 62(3), 151-159. https://doi.org/10.5468/ogs.2019.62.3.151 Mazur, A., Maier, J. A., & Rock, E. (2015). Magnesium and the inflammatory response. Magnesium Research, 28(3), 92-98. https://doi.org/10.1684/mrh.2015.0388 Rosique-Esteban, N., Guasch-Ferré, M., & Hernández-Alonso, P. (2018). Dietary magnesium intake and cardiovascular risk. Journal of the American Heart Association, 7(10), e008339. https://doi.org/10.1161/JAHA.117.008339 Schwalfenberg, G. K., & Genuis, S. J. (2017). The role of magnesium in clinical healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326 Volpe, S. L. (2015). Magnesium and the athlete. Current Sports Medicine Reports, 14(4), 279-283. https://doi.org/10.1249/JSR.0000000000000164 Zhang, X., Li, Y., & Del Gobbo, L. C. (2017). Effects of magnesium supplementation on blood pressure. Hypertension, 70(2), 324-333. https://doi.org/10.1161/HYPERTENSIONAHA.117.09432
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What Every Woman in Her 30s Should Know About Perimenopause
Ideally, by the time your 40s roll around—they arrive quickly!—you’ve already established a solid foundation of healthy habits in your daily and weekly routine. Eating a well-balanced diet, sleeping soundly, and exercising are always age-appropriate, no matter what decade of life you’re currently enjoying. If you haven’t been diligent about taking care of your body and you’re a woman in your 30s, now is a great time to start. And even if you already pay attention to your health basics, you may require a few extra tweaks to usher you into your 40s and 50s. That’s because the process of perimenopause, then menopause, are in your near future, with the potential to create significant changes in your body. Let’s dive deeper into the process: what it entails, the different perimenopause stages and symptoms, and how you can prepare early to support a smoother transition. What is Perimenopause? While perimenopause is a complicated topic, The North American Menopause Society defines it as the “span of time that begins with the onset of menstrual cycle changes and other menopause-related symptoms and extends through menopause (the last menstrual period) to 1 year after menopause.” These changes are associated with lower levels of hormones like estrogen, reduced fertility, and finally the end of a woman’s fertile period. In other words, perimenopause is a process that lasts for years and has different symptoms and stages. When it begins—often around the mid-40s, though it can arrive earlier—you may notice irregular periods or fluctuations in your menstrual flow (heavier or lighter bleeding), as well as hot flashes or mood swings. Other changes may impact your sex life, like a lowered libido or vaginal dryness. Sleep may be impacted, too, thanks to night sweats and/or insomnia. While some of these potential effects can be disruptive, women can better prepare themselves ahead of time for the changes that naturally occur with perimenopause and menopause. The good news is, many of these recommendations are generally things you should be doing anyway—you may just need a few tweaks to best prep for perimenopause. It’s a good idea to establish these practices in your 30s, then carry them with you the rest of your life. How to Prepare for Perimenopause Stages We all know that diet, sleep, and exercise can make a huge impact in how we feel. But women preparing for perimenopause can customize these pillars of health for their particular needs at this stage of life, to help ease this process. Here’s how: 1. Diet A 2024 review, published in the journal Nutrients, presented a comprehensive look at the impacts of nutrition during the perimenopause and menopause process. It’s especially important at this stage of life, because, as researchers noted, these changes are associated with increased risks of obesity, metabolic syndrome, cardiovascular diseases, and osteoporosis. The review offered the following recommendations. To convert your weight in pounds to kilograms (kg), simply multiply by 0.45: Consume adequate daily protein (1-1.2g per kg of body weight, or 20% of daily calories), especially if you’re exercising regularly. Aim to get half of it from vegetable sources. Don’t consume too much protein, though; 1.5-2g per kg of body weight daily can actually increase the risk of bone fractures. Because metabolism slows in the menopausal process, you may consider reducing calories by omitting or reducing snacks between meals, eating smaller portion sizes at meals, and avoiding sugary beverages. If you smoke, quit smoking—and reduce or, better yet, eliminate alcohol from your diet. Hydrate with enough fluids every day; they’ll help transport nutrients and oxygen within the body and support bones. The hormones estrogen and progesterone affect fluid and electrolyte balance, and menopausal hormonal changes can make you feel less thirsty. Drink 33mL of fluid per kg of body weight throughout the day. Replace saturated and trans fats (animal, dairy, and partially hydrogenated fats) with polyunsaturated fatty acids, especially the omega-3 fatty acids EPA and DHA. Eat a well-balanced diet, including 30-45g per day of dietary fiber and at least 400g of vegetables and fruits daily. Increasing your fiber intake reduces the risk of metabolic syndrome. It also benefits your gut flora, which can impact factors like metabolism, insulin sensitivity, and insulin secretion. In addition, swap refined grains for whole grains and consume healthy fats (nuts and 2-3 servings of fish per week) to help reduce risk for cardiovascular diseases. Reduce salt intake to less than 5g per day. Ensure adequate intake of vitamin D, calcium, and vitamin C for healthy bones. Meanwhile, B vitamins can help counteract the common dangers of stroke, osteoporosis, and bone fractures. 2. Exercise Moderate exercise helps promote adrenal health, since it lowers production of the stress hormone cortisol. (Just don’t go overboard—excessive exercise can increase cortisol levels.) This is important because maintaining appropriate levels of cortisol helps regulate insulin and blood sugar balance, your response to stress, and your sleep/wake cycle. On the other hand, not getting enough exercise (and its potential consequences, like obesity and chronic stress) raises those cortisol levels. Left unchecked for too long, that could lead to adrenal fatigue or burnout, which can affect your immunity and memory. Exercise, of course, is also a proven mood booster. Most importantly, I always stress that women must commit to a weight training regimen, which helps increase strength, metabolism, overall longevity—and, crucial for women over 50, bone density. As we age and go through the process of menopause, our bones can lose up to 10% of their mass. Starting weight training earlier in life—though it’s never too late to start—helps counteract these natural changes. 3. Sleep I talk a lot about the importance of sleep, because I know what it’s like to struggle with not getting enough. For women entering perimenopause or menopause, several changes in hormones and in the brain make a good night’s rest even trickier to achieve. Disruptions in the regulation of body temperature can cause night sweats, while lower progesterone may trigger insomnia. That can create a vicious cycle, even when you’re awake: Lack of sleep can lead to everything from lower moods and depression to mindless eating and weight gain. Long-term, it can contribute to high blood pressure and impact your heart health. That’s why it’s crucial to establish now, in your 30s—or anytime—solid sleep hygiene. Here are some of my must-have strategies: Make sure that your room is cool (in the mid-60s), dark, and quiet. Use earplugs, a sleep mask, a white noise machine, and/or blackout curtains if you must. Just make sure your environment is conducive to sleeping through the night and morning until it’s time to wake up. Avoid electronics, screens, and stimulating activities right before bed. When your mind is buzzing, it’s difficult to drift off into a peaceful slumber. Instead, choose calming activities before bed, like enjoying a warm bath, a journaling session, or meditation. Sleep-inducing supplements can make a huge difference. I reach for time-release melatonin, magnesium, GABA, and l-tyrosine. You can also try valerian root, inositol, 5-HTP, and zinc. Sip wisely. Avoid consuming caffeine after noon—and whatever you do, don’t use alcohol as a sleeping pill! Booze destroys your restorative sleep, wakes you up in the middle of the night, and can lead to feeling anxious or irritable the next day. Instead, try a hot tea with relaxing ingredients, like lavender or chamomile. Entering Perimenopause with Ease Another reason it’s important to take care of our physical bodies is because it’ll also encourage better mental health, and we want to protect both as we enter our later years. Setting up some positive mental health-boosting practices—whether it’s daily walks or gratitude lists—will pay off when you enter the process of perimenopause. Preparing will make you feel more capable to handle any changes you experience. With some education, planning, and commitment, you’ll find that these can be some of the best years of your life.
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Cycle Syncing Your Lifestyle to Your Menstrual Phases
Cycle syncing is all about adjusting your mindset, exercise, rest, and nutrition routines to align with the phases of your menstrual cycle. It can help you feel your best, make the most out of your day, and gain a better understanding of your body’s moods and needs. If you ever feel like your body’s cycle is working against you, cycle syncing might be just what you need to bring your body and life into harmony and optimize your efforts. A Guide to Cycle Syncing Your Life Throughout each month, women’s hormones follow a regular pattern. There are four distinct phases, and during each of these phases, you have certain strengths and challenges. When you’re aware of your hormone phases, you can better support these fluctuations. Exercise, Rest, Nutrition, and Mindset: What You Need to Know Through Each Phase Your menstrual cycle starts with the first day of your period and ends the day before the next one starts. The number of days that each phase lasts is approximate and may vary slightly. Follow these recommendations to sync your cycle with your life. Menstrual Phase: Days 1-5 This is the beginning of your cycle, marked by the shedding of your uterine lining. This phase typically lasts between 3 and 7 days. During the menstrual phase your estrogen and progesterone levels are at their lowest point. Your body is working hard, leading to the depletion of essential nutrients due to blood loss. Extra rest and nutritional support are often needed. Menstrual Phase Exercise and Rest While energy levels tend to be lower, regular exercise during your period can help manage pain and stress levels. Opt for low-intensity workouts: Walking Hiking Pilates Yoga Stretching This is a great time to catch up on rest and self-care. Your body will want comfort and warmth, so allow yourself to indulge in power naps to recharge your energy. Menstrual Phase Nutrition Although you may crave comfort foods, don’t let your body fool you into eating unhealthy sweets and processed foods, as they will worsen how you feel. Instead, focus on getting specific vitamins and nutrients from nourishing foods. Iron-rich foods can help replenish the iron from blood loss. Leafy greens, lean red meats, lentils and beans are all iron-rich. Vitamin C helps with iron absorption. Good sources include citrus fruits, berries, broccoli, and red peppers. Vitamin K can reduce heavy bleeding. It can be found in leafy greens, blueberries, cabbage, and eggs. Omega-3 fatty acids reduce inflammation and cramping. Add flaxseeds, chia seeds, fish, and tree-nuts to your diet. Menstrual Phase Mindset Calming and introspective activities like meditation, journaling, and breathing exercises can be incredibly helpful during this time. They can help alleviate stress and promote emotional balance. Incorporate these 3 activities for greater self-awareness and calm: Breathing Exercises: to soothe the nervous system and reduce pain perception. Journaling: for a safe space to express yourself, manage mood swings, track patterns, and navigate feelings. Meditation: to deepen relaxation and heighten awareness. Follicular Phase: Days 6-14 Beginning the day after your bleeding ends, the second phase typically lasts 7 to 10 days. Your energy levels and mood will be picking up. Your brain releases the follicle stimulating hormone to prepare for ovulation. Follicular Phase Exercise and Rest With increasing energy, this is the perfect time to challenge yourself in your workouts. Aim for higher intensity exercises and increase your weights or resistance: HIIT exercises Strength training Running and jogging Cycling While your body won’t need as much rest during this phase, continue to prioritize adequate sleep. Follicular Phase Nutrition With your workouts ramping up, focus on getting good protein to support muscle growth and repair: Lean meats Eggs Quinoa Legumes In addition to protein, fresh fruit, vegetables, and fiber are essential for supporting your energy levels and metabolism. Focus on foods that help your body balance estrogen and reduce inflammation: Leafy greens Healthy fats: avocado, olive oil, nuts, seeds Fermented foods Seeds: pumpkin and flax Follicular Phase Mindset During the follicular phase you may feel more creative and have increased problem-solving ability. You will likely feel more optimistic and open to new experiences. This is a perfect time to: Start new projects Brainstorm Socialize Meal plan Try new things Ovulation Phase: Days 15-17 During this shortest, middle phase of your cycle, your estrogen and progesterone levels peak, and there’s an LH surge right before ovulation. These hormonal changes lead to improved mood, energy, confidence, and increased libido. Some women may experience heightened sensitivity or mild abdominal discomfort during ovulation as their body transitions to the next phase. Ovulation Phase Exercise and Rest Your energy levels are at their peak. Continue with strength training and high intensity exercises. This is the ideal time to focus on endurance workouts that push your stamina: Circuit training HIIT Dance workouts Boot camp Ovulation Phase Nutrition Support your body’s demands during ovulation by eating lean proteins, antioxidants, and magnesium-rich foods to reduce inflammation. Fibrous foods are also essential to aid excess estrogen detoxification. Incorporate these foods into your diet: Lean proteins like chicken, turkey, eggs, and Greek yogurt Whole grains Beans Cruciferous vegetables Leafy greens Berries Dark chocolate Almonds Ovulation Phase Mindset Take advantage of your high energy and upbeat mood during this phase! You’ll feel more confident and focused. Plan these activities for your ovulation phase: Go on dates Go out with friends Public speaking Work on goals Writing Creative projects Luteal Phase: Days 18-28 The final phase of your cycle is when your energy will start to decline with your shifting hormones. This is when many women feel PMS symptoms like fatigue, sadness, irritability, bloating, and headaches. The first step is recognizing where these symptoms are coming from so that you can respond to them with more ease. Luteal Phase Exercise and Rest At the beginning of this phase, you may still be bursting with energy, but as you get closer to the end of your cycle, you may need to scale back and choose lighter forms of exercise. Listen to your body and don’t push yourself right now. Gentle exercise like walking or yoga can have a positive impact on your mood during hormone fluctuations. Best exercise during the luteal phase: Weight training Swimming Yoga Pilates Walking Luteal Phase Nutrition Eating a diet with plenty of complex carbs, healthy fats, and protein can help to stabilize your mood. Get these vitamins and minerals during the luteal phase to ease PMS symptoms: Magnesium Calcium B Vitamins Vitamin D Luteal Phase Mindset A unique benefit of the luteal phase is the heightened attention to detail and a strong desire to complete tasks or projects. If there’s something that you’ve been putting off, now would be the time to do it! Extend compassion to yourself when you’re feeling down. Treat yourself as kindly as you would a good friend. Practice positive affirmations and breathing exercises. Aromatherapy can also calm your mood and even help clear your skin. Get to Know Your Own Body If you’re ready to start cycle syncing, the first thing you need to do is track your own cycle and patterns. Write them down, keep a journal, or use an app on your phone. Recognize what’s normal for you and notice when one phase ends and the next begins. Cycle syncing is empowering. It may take a few months to get to know your own body and find what works for you. When you do, it can be freeing to realize that you have the power to support your body through its changes, manage symptoms, and tap into your strengths. 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. References: Samadi, Z., Taghian, F., & Valiani, M. (2013). The effects of 8 weeks of regular aerobic exercise on the symptoms of premenstrual syndrome in non-athlete girls. Iranian journal of nursing and midwifery research, 18(1), 14–19. Siminiuc, R., & Ţurcanu, D. (2023). Impact of nutritional diet therapy on premenstrual syndrome. Frontiers in nutrition, 10, 1079417. https://doi.org/10.3389/fnut.2023.1079417 Meers, J. M., Bower, J., Nowakowski, S., & Alfano, C. (2024). Interaction of sleep and emotion across the menstrual cycle. Journal of sleep research, e14185. Advance online publication. https://doi.org/10.1111/jsr.14185
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These Are 4 of the Top Ways to Have a Non-toxic Period
Have you ever considered your exposure to toxic chemicals in feminine hygiene products? Protecting your health from everyday chemicals can seem like a never-ending feat. But this is an area where a few adjustments can drastically reduce your exposure, and it’s an important one. Here’s why. From the onset of menstruation until menopause, women, on average, will use approximately 11,000 menstrual products. And while menstruation is only several days a month, that adds up quickly. It’s been estimated to be about five years! That means five years of exposure to whatever chemicals are found in your tampons, pads, and panty liners to sensitive and highly permeable areas of your body. There’s also the over-the-counter medication women take to address the swelling, headaches, and cramping that accompany the menstrual cycle. They also come with health risks for sensitive digestive systems and with too much use. The good news is that you can change your period game. It simply requires switching to natural means for reducing unwanted symptoms that come with your monthly menstruation and choosing safer products for your body. Here are some top tips for how to have a non-toxic period. The Problem with Typical Menstruation Products A few disturbing studies published recently show that women’s feminine products contain a number of concerning chemicals. Researchers of a scientific review published in April 2024 in the International Journal of Obstetrics and Gynecology were concerned menstrual products may include harmful chemicals from manufacturing processes and due to their fragrance, nonstick and antimicrobial properties. Because vaginal and vulvar tissue is highly permeable, they worried chemicals would be readily absorbed. The review, which analyzed a total of 15 papers dating back 10 years, measured chemicals in menstrual products and human biomarkers of chemical exposure. They found that menstrual products contained measurable levels of a range of endocrine-disrupting chemicals. Among the chemicals found were phthalates, volatile organic compounds, parabens, environmental phenols, fragrance chemicals, dioxins and dioxin-like compounds – many of which are hormone disrupters – also known as endocrine-disrupting chemicals (EDCs). While exposure levels were low, the researchers expressed concern for females with reproductive health conditions for which EDCs are a risk factor. Another study from June 2024 tested 14 different tampon brands (organic and non-organic) for 16 different metals and found measurable concentrations of them all – the most concerning being lead, cadmium, and arsenic. While all the concentrations were low, there are no safe levels of certain metals such as lead. As humans in the modern world, we are continually exposed to these types of concerning chemicals and compounds in so many products. It’s not clear what the cumulative risks are. There are other types of period products that are of concern. While over-the-counter douching products are marketed to women suggesting that cleaning of the vagina is necessary after menstruation, medical research shows that this isn’t true. In fact, douching can be harmful. Research suggests that vaginal douching is associated with adverse gynecologic and reproductive outcomes. That’s because douching disrupts the pH of the vagina, setting the stage for infections. The vagina doesn’t require cleansing with water or any kind of liquid. As mentioned, products to address unwanted symptoms from menstruation such as over-the-counter pain relievers may cause digestive issues and can be harmful when they are overused. And not all women want to use other options for period-related symptoms such as birth control pills and antidepressants as they tinker with the body’s sex hormones and brain chemistry. 4 Ways to Have a Non-toxic Period Thankfully, there are non-toxic ways to manage menstruation and menstrual symptoms! Here are several. 1. Menstrual Cup A PFA-free, medical-grade silicone menstrual cup is a safe, non-toxic option for your period. A menstrual cup is a small, flexible receptacle that’s inserted into the vaginal canal and over the cervix (similar to a contraceptive diaphragm) to catch and collect menstrual fluids. The cup is then removed, emptied, rinsed, and reinserted every 12 hours (or sooner, depending on the amount of flow). It requires cleaning after you finish menstruating, and it can be used for years. A menstrual cup also saves the environment from throw-away tampons and pads! Additionally, because menstrual cups allow the vagina to maintain a healthy pH, there’s less risk of common bacterial infections. It can also hold more menstrual fluids than tampons and pads and doesn’t interfere with sexual intercourse. Menstrual cups come in different sizes, so it may take a month or two for you to find the right fit and get used to using it. Note: Although extremely rare, like tampons, a menstrual cup does come with a small risk of more serious bacterial infections. 2. Period Underwear Period underwear are an excellent non-toxic option for menstruation. They’re just like a regular pair of underwear, but they have multiple layers made up of different fabrics, designed to absorb fluid, minimize odor, and prevent leakage. They just need to be changed every 10-12 hours. The fact that they’re washable makes them eco-friendly and economical too. Since they’re outside the vagina, there’s no threat of serious vaginal bacterial infections. However, the type you buy is important. Because they typically have water-repellent and leakproof features, they could have PFAs. Be sure to choose PFA-free, organic menstruation underwear. It’s the safest, non-toxic period underwear you can choose. 3. No Washing Necessary Your vagina doesn’t need to be washed after menstruation. Health experts say that the only maintenance that needs to be done is washing the vulva, preferably with a clean washcloth and warm water. You can use a mild soap if you’d like (being careful to use it only outside the vagina). Choose natural soap that has no antibacterial agents, irritating ingredients, or “fragrance.” Fragrance is a catch-all for possibly a number of harmful ingredients since manufacturers don’t need to disclose what is in the fragrance. 4. Take a Natural Supplement for Symptoms Instead of reaching for an over-the-counter pain reliever for unwanted symptoms during menstruation, choose a non-toxic, efficacious, natural supplement instead. PMS Relief +, BrainMD’s new doctor-formulated supplement features Ginfort, which is a proprietary ginger root extract that has been shown in research to help reduce a number of symptoms associated with PMS and menstruation. The formula additionally includes clinically studied nutrients (vitamins B1 and B6, vitamin D, magnesium, and zinc), which may provide anti-inflammatory and mood-boosting benefits, as well as help reduce the pain and cramping associated with menstruation. Time for Adjustment When you’re used to tampons, pads, and other practices to manage your menstruation, switching to these new, non-toxic products and practices will take time to adjust to. To stay motivated to make the change, just remember that you’ll be protecting your health, helping the environment, and saving money! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about PMS Relief+ and our full list of brain healthy supplements, please visit us at BrainMD.
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Try This Proven Trick to Help You Create a New Habit
Are you ready to make a change in your life and start a new habit? Or, have you tried to reach a goal, but for some reason, you can’t stick with it? If you answered yes to either question, you need to try this little proven trick to help you out. Find Your Why Here’s the trick to build new habits that stick and create lasting change: find your why. It seems so simple, yet finding your why is essential if you want to build new habits that last. Habits are important because they’re the building blocks of your daily life. They organize behaviors that will either help you reach your goals and desires, or not. Small changes can have a big impact. Here are just a few examples of small lifestyle habits that can positively affect your life over time: A moment of daily gratitude can lead to greater contentment and optimism Drinking more water can improve your energy, digestion, and overall health A daily walk can lead to lower stress, increased energy, and improved health Small changes in your diet can have a significant impact over time Developing a morning routine can have a positive domino effect on your entire day Consistency is Key If you know that adding a new habit is going to improve your life, why can it be so hard to stick to it? It likely comes down to the concept that you haven’t really considered why it matters to you. Why is it important for you to implement that specific habit? What do you really want? Let’s look at an example. Maybe you want to take a daily walk. At first, you’re excited about your new goal and wake up a little earlier to walk in the morning. When you don’t get your walk in before work, you make sure to take one after dinner. You’re consistent for a few days, maybe even weeks, but then the newness of your goal wears off and life gets in the way. You don’t wake up early enough, and you’re tired after work, or it’s raining out, and you don’t take your daily walk consistently anymore. Does this sound familiar? Digging deep and considering what you really want can significantly increase the likelihood of achieving consistency and creating real change. How To Find Your Why to Build Healthy Habits It starts with the simple question, “Why do I want to do this?” Or, “Why does this habit matter?” Keep asking cascading “why’s” to get to the true bottom of why you want to have your new habit in the first place. It may feel uncomfortable at first, but take a minute, and really ask yourself why you’re trying to make the change. In the walking example, if you were to ask yourself why you want to walk each day, it may come down to a deeper desire for greater health, more energy, or loving your body. If you’re more of a visual person, try writing down your reason for building new habits. Journal about your reasons. Post it up somewhere you can see. Your reason for a habit may be just one thing, or it may be multiple things. Finding your reason can help you better live your life with direction and intention. Your why is your compass. Your mind is powerful. When you discover your why, it will be able to help you stay on course to create new habits and reach your goals. Visualize and affirm what you want, and you’ll likely attract more of it into your life. Setting Intentions vs. Setting Goals If you aren’t sure what your habits or your goals are that you want to set, work backwards and think about your intentions first. The broader the better. Think of an intention as something that gives you focus and direction. A goal relates to a specific action. It’s a means to an end. On the other hand, an intention looks at the bigger picture. Intention is often related to a feeling. An intention and a related goal might look like this: Intention: I want to feel peace. Goal: I will start my day with a gratitude practice. Intention: I want to feel energized. Goal: I will go to bed at a certain time each evening. Intention: I want to be more organized. Goal: I will spend 5 minutes decluttering each day. Understanding what you value can lead you to find the best goals and habits that will help you get what you really want. In taking the time to find your why, you might find different habits that will better serve you. Be open to making adjustments along the way. What is Motivating You? External motivation can only take you so far. In fact, feeling like you have to do something to avoid a negative consequence or receive a reward doesn’t create lasting change. Internal motivation is more effective, by far. It’s possible to develop more internal motivation – the motivation to do something because you enjoy it or because it challenges you. Find ways to make your goals fun Find meaning in your goals by connecting them to your values Look for opportunities to serve others Research shows that when you connect to a deeper purpose for doing something, you’ll be happier and more successful. Internal motivation provides its own incentives. External motivation relies on outside forces, which can eventually lead to burnout and failure in the long run. Live Your Best Life It’s a simple trick, but it really works. Before you jump into creating new habits, take a moment to consider why you want to do it. When you know your why, it will be easier to push through when unexpected obstacles come your way, or you just don’t feel like doing that thing. Because, we all have those days. You will be able to pivot, try again, and stick with your habits that will help you create lasting change and the life that you really want. 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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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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