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Expert Tips on How to Raise Confident Kids in the Modern World
How do you build confidence in kids and why is it important? When raising our children in this modern world, self-confidence is the key to unlocking potential. In other words, no matter individual opportunities or resources, a person’s ability to achieve their potential is largely based on their level of belief in themselves. The good news is that confidence isn’t a fixed attribute. We can help our kids develop confidence. Confidence is learned and shaped by the thoughts you think and the actions you take. It isn’t so much based on your actual ability, as it is on your belief in your ability. If you think about the nature of kids, they are born with an incredible desire to “try” which can blossom into confidence. Most two-year-olds are proficient in the phrase, “I can do it myself,” not because they actually have the ability to do the given task themselves, but because they believe they do. Children look to us for validation and guidance. The way that adults involve and respond to children as they try new things will contribute to their self-confidence. For example, when young children want to help in the kitchen, do we give them a simple task like stirring or washing, or do we push them aside to avoid the potential mess? When they’re throwing the laundry, do we scold them and shoo them away, or do we show them how to sort it and put it in the basket? There are many ways to build confidence in kids. It’s important for them to trust in themselves so that they will continue to try new things, while also learning that things will be okay if they aren’t successful at something at first. Confidence goes hand in hand with resilience, another essential quality for growth. Parenting expert Michaeleen Doucleff shares in her book, Hunt, Gather, Parent: What Ancient Cultures Can Teach Us About the Lost Art of Raising Happy, Helpful Humans, knowledge that she learned from her research with Maya, Inuit, and Hadzabe families. The tips that she gives us to help raise helpful and confident children are age-old in these cultures, but not as intuitive in western society. 3 Tip on How to Raise Confident Kids 1. Let Kids Contribute Don’t send kids away when they show an interest in helping with chores. “Toddlers will come over and want to help with the laundry or dinner, and American parents will often tell them, ‘No, go play.’” Doucleff says. If we don’t let our children help, over time they’ll learn that their role in the home isn’t to contribute to the family dynamic, but to play independently. Usually, by the age of 6 or 7, the desire to help in the home disappears in America. The best thing you can do is include them in whatever chores you’re doing, especially if they show an interest. Find age-appropriate tasks for even the youngest helpers. Let kids really contribute. Seeing that they’re valued and needed will go a long way in building their confidence. Doucleff says, “Just tiny little things, like stir the pot, chop the herbs, go get the vacuum… This motivates children because they see they are making a contribution. And that is way more motivating than praise.” 2. Include Them in Your World It’s normal for parents today to fill their children’s schedules with a variety of kid activities, essentially creating a separate kid-world for them. This separation actually can create more stress and less connection between parents and kids. Doucleff describes a conversation she had with another mother in her book, “Many moms will say something like ‘Come, my child. Help me while I wash the dishes…’ The invitation is always for doing the chore together.” It doesn’t always have to be doing a chore together. It can be as simple as including your kids in conversation with you while you go about your day. At the end of the day, the focus should be on togetherness and the relationship with your child. Instead of scheduled kid activities, try this: Involve kids in household tasks Cook together Do hobbies together Let them play with other kids Try scheduling less for your kids and include them in your world more. It just might reduce stress for your children and for yourself. Doucleff explains the cooperative team dynamic that happens when you do this, “They will want to help clean up after dinner or make the beds in the morning, because if they’re a part of your world and with you all the time when you’re doing these things, they see that as their role in the family to help.” 3. Give Less Commands How often do you give commands to your child in a day? In an hour? It’s probably more than you think. Even simple things like, “Don’t touch that. Get down.” Doucleff challenges us to experiment by recording ourselves parenting and see how many commands or instructions we give per hour. Try to limit it to 1-3 times per hour. Instead of giving commands, do this: Ask questions or explain consequences. This approach assumes you trust that your kids are smart enough to figure it out. It builds confidence. Giving less commands will give autonomy to your kids. Autonomy is the feeling that you have the ability to make your own choices, but it also involves recognizing that you’re connected to other people. Who doesn’t want to feel like they’re in control of their choices and their life? Everyone does, even kids. They already have such little control over their schedules. Practice backing off and allowing kids to decide what to do. This doesn’t mean not watching, it just means not stepping in when you don’t need to. Why giving more autonomy to kids is important: Builds confidence Improves self-motivation Reduces stress Reduces feelings of anxiousness Increases independence Improves problem-solving skills The Takeaway Raising confident kids in the modern world doesn’t need to be complex. Let kids contribute to your household even if they make a little more mess when they’re younger. It will pay off as they grow and feel like part of the family team. Include them in your world by simplifying theirs. Finally, allow your children to have more autonomy by giving less commands. Your relationship will be a buffer for the stress they’ll inevitably encounter in our modern world. If kids know they have someone to count on when things are hard or when they fail, they’ll be able to move through life with more confidence. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are Sleep Chronotypes and Which One Are You?
Are you a night owl who thrives in the late hours of the evening, or an early bird who has boundless energy in the wee hours of the morning? Or are you somewhere in between? Understanding your sleep identity can have a significant impact on your overall health and well-being. Below, we’ll explore the different chronotypes and help you discover where you land on the sleep spectrum. What Are Sleep Chronotypes? Sleep chronotypes are a relatively new concept in the field of sleep research. They’re a type of classification system based on the natural patterns of your sleep-wake cycle. The concept of sleep chronotypes was first introduced by Dr. Michael Breus in his book The Power of When. These types are used to help define your biological clock (when you feel most alert and productive vs when you’re more likely to feel fatigued or sluggish) and your preferred time for sleeping/waking, eating meals, and other daily activities. Chronotypes represent different kinds of sleepers; each has their own unique characteristics and behaviors. Understanding your sleep chronotype can help you optimize your daily routines for maximum productivity and overall well-being. Lions and Dolphins and Bears…Oh, My! No, these aren’t NFL team mascots, they’re sleep types. Here are the 4 main chronotypes plus a bonus type… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. The Lion (aka “Early Bird”) Often described as a morning person or early riser, Lions are those who prefer to rise early in the morning and tend to feel most energized during the first half of the day. They typically don’t have trouble waking up earlier than others and may even be up before the sun rises. Also, they may find it difficult to sleep past their usual wake-up time, regardless of how late they went to bed the night before. Lions make up about 15% of the U.S. population. 2. The Wolf (aka “Night Owl”) On the opposite end of the spectrum, night owls prefer to stay up late into the night. They thrive in nighttime hours, feeling most alert, energetic, and productive late into the evening or early morning hours. They may have difficulty falling asleep at an early hour, typically struggle with early mornings, and often require more time in bed to feel well-rested. Wolves make up around 20% of the population. 3. The Bear This type falls somewhere between early birds and night owls on the spectrum, with a slight preference towards either end, but still adaptable enough to function well in both daytime and nighttime hours. Bears follow a traditional sleeping pattern of going to bed at a reasonable time in the evening and waking up early in the morning. They prefer a consistent schedule with regular mealtimes and bedtime rituals. These individuals tend to be able to shift their sleep schedules without much disruption. Bears make up about 50% of the population. 4. The Dolphin Just like real dolphins, which stay alert even while sleeping, individuals comprising this sleep type may have difficulty falling asleep and tend to be light sleepers. They usually experience fragmented and disrupted sleep, waking up multiple times throughout the night. Dolphins also are known for being highly sensitive to external stimuli, such as noise or light disturbances. Dolphins make up only about 10–15% percent of the population. It’s important to note that while these four categories are the most commonly recognized chronotypes, not everyone fits neatly into one specific category. Some individuals may exhibit traits of more than one chronotype or may have a unique pattern all their own. This certainly applies to the “unofficial” fifth sleep chronotype… 5. The Hummingbird Hummingbirds defy categorization as they don’t fit into any of the traditional sleep chronotypes. They have flexible sleeping patterns and can adapt to different schedules with ease. Hummingbirds often thrive in creative or entrepreneurial roles that allow them to make their own schedule. [/wc_box] Chronotype Quiz So, how can you know your specific chronotype? That’s where a chronotype assessment comes in. A chronotype quiz is a series of questions designed to assess your natural sleep process. It considers various factors, such as: when you feel most alert and productive when you prefer to go to bed how easily you fall asleep at different times during the day or night By answering these (and other) questions, you can gain a deeper understanding of your personal circadian rhythm – the internal clock that regulates your sleep-wake cycle. There are several chronotype quizzes available online, each with their own unique approach to determining an individual’s sleep identity. One sleep test is the Morningness-Eveningness Questionnaire (MEQ), which measures whether a person is more inclined towards being a morning or evening person. Another popular sleep quiz is the Munich ChronoType Questionnaire (MCTQ), which uses self-reported data on sleeping and waking habits over weekdays and weekends to calculate an individual’s circadian typology. It also takes into account lifestyle factors, such as the amount of sunlight exposure (which naturally produces vitamin D3 in the body) a person gets each day. Some other sleep evaluations use images rather than text-based questions or involve physical tasks like recording body temperature upon waking up. Regardless of which type of assessment you choose, taking a chronotype quiz can help provide valuable insights into your sleep tendencies. Based on this information, you can make informed decisions about your daily routine and create a customized sleep schedule that aligns with your chronotype. Note: these quizzes aren’t meant to be a definitive diagnosis of your chronotype. They can function as a guideline and starting point for understanding your sleep identity, but shouldn’t be adopted without first seeking professional, medical advice. Know Your Sleep Chronotype Knowing your chronotype can help you understand why you struggle with certain tasks or habits and can help you make better choices about when to schedule tasks and activities throughout your day. It also allows you to work with, rather than against, your natural sleep rhythms, leading to improved overall productivity and well-being. It’s recommended that you consult with a healthcare professional or sleep specialist before making any adjustments to your sleep-wake schedule. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Eat Your Fruits and Veggies (Don’t Drink Them)
We often think of a nice tall glass of fresh fruit or vegetable juice – or a blend of both – as synonymous with health and vitality. But is juicing as healthy as it’s thought to be? Maybe not. It turns out that there are compelling reasons to eat your fruits and vegetables whole rather than drink them. Here’s a deeper look into juicing. What Is Juicing? Juicing is simply the act of using a machine (juicer) to extract juice from fresh fruits and vegetables while leaving the fibrous material behind. Juicing undoubtedly offers an efficient way to get loads of important nutrients such as vitamins, minerals, and polyphenols (with high antioxidant power). For example, a cup of kale juice is the juice of an entire bunch of kale, one cup of apple juice is the juice of three apples, and a glass of celery juice is made from four or five celery stalks. You can get a lot of concentrated nutrition with juicing, and blending juices provides an even wider array of phytonutrients. It sounds wonderful, but it turns out to be more complicated. Is Juicing Good or Bad? The truth is juicing isn’t wholly good or bad. There are both benefits and risks associated with juicing. They’re important to know in order to discern the truth from the hype. Starting on a positive note, here’s what’s great about juicing: Positives of Juicing Quick and Easy Consumption When you consider that only 12.3% of surveyed U.S. adults consume the recommended two servings of fruits a day, and only 10% consume the recommended three servings of vegetables, according to recent data, juicing can be an effective way for people who don’t like fruits or vegetables, or don’t have the time to eat them, to get more of them into their diet. Delivers Loads of Vital Nutrients A fruit or vegetable juice or juice blend can deliver a powerful dose of important vitamins, minerals, and phytochemicals. Fruits and veggies are rich in polyphenols, which have many health benefits such as protective antioxidant properties, antibacterial and immune-support effects, and more. Can Help Promote Health The nutrients and phytochemicals in fruits and veggies offer many additional health benefits. For example, celery juice is a big trend at the moment. Research shows that celery itself has anti-inflammatory properties and may also support healthy blood sugar, blood pressure, and cholesterol levels. Another example, beet greens and beets are rich in vasodilating nitrates that can help relax veins and improve blood flow, which supports healthy blood pressure and optimal brain health. Juicing may have positive influences on the gut microbiome, according to one small study. Good for People Digestive Issues and Low-fiber Diets Since the plant fiber is taken out of the juice, it gives your digestive system a rest. With certain medical conditions where an individual is prescribed a low-fiber diet, this can be beneficial. Juicing can break down the cell walls of certain fruits and veggies, making them easier to digest. Hydrating Fresh juice is wonderfully hydrating. Some fruits are rich in electrolytes like potassium and natural sugars that may entice water and nutrients into cells. Negatives of Juicing Now let’s take a look at some of the drawbacks of juicing. Here’s why you might want to limit the amount of juice you consume, preferring to eat whole fruits and vegetables instead: The Fiber Factor Medical experts generally suggest eating whole fruits and vegetables over juicing for one very important reason: Juice contains little to no fiber. On average, American adults consume 40% or less of the USDA’s recommended daily fiber intake. If you choose to juice, you miss out on getting that very important fiber, critical to gut health, healthy blood sugar levels, satiety, and more. Additionally, certain phytochemicals are contained in the fiber of fruits and veggies. When you remove the fiber through juicing, you lose some of those nutrients too. Fiber is important for healthy digestion and helping to maintain healthy cholesterol and blood sugar levels. When you strip out the fiber, the sugar content from the fruit (and certain vegetables) acts more like refined sugar in your body. It also can be highly caloric. Consider a glass of juice made from 5 fruits. It can quickly add up to 500 calories and more than 100 grams of sugar. If you consume a large amount of juice, it’s possible to get sugar rushes, crashes, and cravings. For people with blood sugar issues, it can be potentially dangerous. Fiber provides a feeling of fullness. If you eat your fruits and vegetables, you’ll be more satiated. With juice, you’ll be hungry again sooner. Disordered Eating The purported (and largely unsubstantiated) “detox” and weight loss benefits associated with juicing can create disordered eating or make it worse, research has found. It’s also not good for mental health. The drastic weight loss that goes with a liquid cleanse diet is short-lived and can be dangerous too. Other Risks The juice from fruits and vegetables typically contains concentrated levels of phytochemicals, which can pose risks. They can interact with medications or cause problems on their own. For example, beets and spinach are high in oxalate, a compound that can increase an individual’s risk of kidney problems when it’s consumed in large quantities. Additionally, if your fresh juice isn’t consumed right away, bacteria can breed and increase the risk for foodborne illness too. 5 Tips for Healthy Juicing and Other Options Following these tips will help to offset some risks of juicing: 1. Talk to Your Doctor If you want to do a juice fast or make juicing a regular activity, experts advise that you check in with your medical doctor first. 2. Juice in Small Amounts Moderate consumption (defined as ½ cup) of fresh vegetable or fruit juice is safe for most people. 3. Include Fresh Vegetables or Water If you choose to juice, use more vegetables (especially greens) and low-sugar fruit like berries or green apples. This will help keep the sugar content of your juice down. You also can dilute your fruit juice with water, which will provide a larger quantity but with less sugar content. 4. Consume Juice Right Away To minimize the risk of foodborne illness, consume fresh juice right away. 5. Choose Smoothies Over Juicing Make smoothies with whole fruits and vegetables, ice, and/or unsweetened plant milk. With a smoothie, you don’t lose any of the fiber of your fruits or vegetables. You also can add in other macronutrients like protein (yogurt or powder) and healthy fat (avocado, coconut oil, nut butters, flaxseeds, chia seeds, etc.) which will help to slow digestion, increase satiety, and support healthy blood sugar levels. Eat Your Fruits and Vegetables Unless you have a medical reason for juicing, relax and consume your fruits and vegetables whole (or enjoy them in a smoothie). You’ll get all the nutritional benefits they offer, the fiber, and none of the hassle (juicing is expensive and time-consuming) or potential health issues that can come with juicing. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are 6 of the Best Outdoor Survival Skills to Keep You Safe
Do you enjoy exploring the great outdoors but worry about your safety? Fear not! We’ve got some of the best outdoor survival skills that can help ensure your safety while out in nature. From building a shelter to starting a fire and navigating using only natural tools, these essential skills can equip you with the knowledge and confidence you need to tackle any challenging situation Mother Nature throws at you. So, grab your gear and get ready to improve your outdoor survival skills! Outdoor Survival Skill Basics The great outdoors can be both exhilarating and dangerous, especially when you’re venturing out into the wilderness where modern conveniences may not be readily available. In such situations, being equipped with essential outdoor survival skills can be vital for your safety. Outdoor survival skills refer to a range of knowledge and set of techniques one must possess to survive in natural environments with limited resources. These skills cover a wide array of abilities, from basic first aid and navigation to shelter building and fire making. Whether you enjoy hiking, camping, or any other outdoor activity, these skills can help preserve your life when unexpected situations arise. From dealing with sudden changes in weather conditions to finding food and water sources, having a basic understanding of outdoor survival skills can be the difference between life and death in an emergency. It’s highly recommended that you practice what you learn in controlled settings before testing them out in real-life scenarios. Additionally, it’s important to remember that prevention is key – always make sure to take necessary precautions when heading out into the wilderness. By familiarizing yourself with these essential outdoor survival skills beforehand, you can feel more confident knowing that whatever challenges come your way during your outdoor adventures, you have the necessary skills to overcome them. So, let’s venture into the world of outdoor survival skills! Here Are 6 of the Top Outdoor Survival Skills 1. Building a Shelter One of the most important skills to have when venturing into the wilderness is the ability to build a shelter. A shelter can help protect you from harsh weather conditions. It also can provide a sense of safety and security in an unfamiliar environment. Before setting out on your trip, research different types of shelters and practice building them using natural materials found in your surroundings. Finding or making a shelter is crucial for protecting yourself from the elements and maintaining your body temperature. In an outdoor environment, exposure to rain, wind, snow, or extreme heat can quickly lead to hypothermia or hyperthermia, which can be life-threatening. Finding or building an adequate shelter should be your first task when the weather becomes inclement or when spending the night out in the wilderness. In emergency situations, where natural resources are scarce, improvising with what’s available is key. Look for natural shelters such as caves, overhanging cliffs, or fallen trees to provide protection from harsh weather conditions. If no natural shelters are around, you can construct one using materials like rocks, branches, and foliage. A sturdy and waterproof shelter will keep you dry and help you retain body heat. When constructing your shelter consider factors like: location (avoid low-lying areas prone to flooding) size (just large enough for you to fit comfortably) insulation (leaves and grass make great insulators) ventilation (to prevent condensation) camouflage (to avoid detection by predators) It’s also important to choose a location that’s elevated and away from potential dangers, like animal dens. There are several types of shelters that can be constructed depending on the resources available and individual preferences. The most basic shelter is a lean-to structure consisting of two vertical posts with a slanted roof made up of tree branches or leaves. This type of shelter provides protection from rain and wind while still allowing some ventilation. Another commonly used shelter is a debris hut, which consists of using nearby sticks, leaves, and branches to create an insulated dome-like structure. This type of shelter is effective in trapping body heat during cold nights. It may take longer to construct than other shelters, but it offers better protection against harsh weather conditions. For those who have access to a tarp or plastic sheeting, making a tarp tent could be an efficient option for building a shelter quickly. All you need are trees or poles to tie the tarp between and secure its edges with rocks or stakes. Whichever type of shelter you choose to build, there are some key principles to keep in mind for its construction: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Ensure Stability – Your structure should be sturdy enough to withstand strong winds or heavy rains without collapsing. Insulation – Use materials like leaves, grass, or pine needles between layers when constructing your roof or walls for added insulation against cold temperatures. Water Drainage – Make sure your shelter has proper drainage to prevent water from accumulating and causing your structure to collapse. Fire Safety – Be cautious of the materials you use for your shelter, as some may be highly flammable. Allow enough space between your shelter and any fire pits or cook stoves. [/wc_box] Mastering the skill of shelter building is vital for wilderness survival. Along with finding food and water, a suitable shelter can significantly increase your chances of making it through unexpected situations in the great outdoors. Pro Tip: Remember to always prioritize safety and take advantage of available natural resources when constructing your shelter. 2. Finding Water One of the biggest challenges of surviving in the wilderness is finding clean drinking water. The human body can only survive a few days without proper hydration, making it a top priority when journeying outdoors (especially if you become lost or use up all water stores). Without access to clean water, dehydration can set in quickly and lead to serious health issues. If provisions allow, carry a portable water filtration system or tablets that can purify untreated water on-the-go. If no suitable water sources are found nearby, gather dew from plants early in the morning using cloth or absorbent clothing items like socks to squeeze out moisture into containers. When searching for water in the wild, be aware of your surroundings. Look for signs such as lush vegetation or animal tracks that may indicate the presence of a nearby water source. If you’re near a body of water like a river or lake, approach it carefully as these areas also can harbor dangerous creatures and slippery rocks. Avoid stagnant or discolored water as it may be contaminated with bacteria or parasites. If you can’t find any visible sources of water, don’t panic. Sometimes the best water sources can be found underground or within plants and trees. To extract water from plant life, cut off leaves from cacti or vines and squeeze them into a container to collect the liquid. You also can dig into damp soil near plants to create a small well that groundwater can seep into. Another useful method is creating a solar still using everyday materials like plastic sheeting or clothing fabric stretched over an empty container placed on top of moist soil with vegetation inside. As the sun heats up the ground below, condensation forms on the sheeting which collects pure droplets into your container. Once you’ve found water in its natural form, it’s important to purify it before consumption as there could still be harmful pathogens present. The simplest way to purify water is to boil it in a pot over an open flame until bubbles start forming, then continue boiling it for at least 3 minutes before allowing it to cool. If starting a fire isn’t possible due to environmental factors or lack of equipment, like a pot or matches, use purification tablets before drinking the water. Available at many sporting goods stores, these tablets contain iodine, which can kill most bacteria in the water. For those without access to tablets, try using the sun’s UV rays and purify water by leaving it in a clear container exposed to direct sunlight for a minimum of 6 hours. Staying hydrated is crucial to wilderness survival. By following these tips and techniques, you can safely locate and purify water to keep yourself hydrated and healthy. Pro Tip: Always remember to prioritize finding clean sources of water over satisfying thirst immediately, as the consequences could be life-threatening. 3. Starting a Fire Knowing how to start a fire is an essential survival skill. Whether you need warmth, light, protection from animals, or a way to cook food, having the ability to create fire can be crucial for your safety in the wilderness. Also, it’s important to know how to start a fire without matches or a lighter, since these items may get lost or damaged during your trip. You can create fire by using friction techniques, like rubbing two sticks together or using flint and steel. Here are some important tips for starting a fire in the great outdoors. Gather Materials The first step in starting a fire is gathering materials. Look for dry twigs, leaves, and small sticks around your campsite. These materials will serve as your kindling and fuel for the fire. Choose a Safe Location It’s important to choose a safe location for your fire. Check for overhanging branches or low-hanging vegetation that could easily catch fire. Clear away any debris and make sure you have at least three feet of open space around the base of your chosen location. Build a Fire Pit Once you’ve found a safe location, it’s time to build a fire pit. You can create a circle of rocks or dig a shallow hole to contain the flames. Add Kindling Add your dry twigs and small sticks as kindling on top of some crumpled newspaper at the base of your pit. The key is making sure these materials are dry so they’ll catch fire quickly. Add Fuel Wood Once your kindling has caught fire, slowly add larger pieces of wood on top of it one by one until you’ve built up enough flames and heat to sustain itself. Use Fire Starters If you’re having trouble getting a spark from just rubbing two sticks together or using a flintstone, consider bringing along some additional help like waterproof matches, dryer lint, or lighter fluid infused cotton balls which can act as reliable fire starters. Have a Water Source Nearby Always be prepared with extra water. You also may want to have a small fire extinguisher handy just in case things get out of control. Extinction Once you’re finished with the fire, make sure to thoroughly extinguish it by pouring water over the coals and stirring them until they’re cool to the touch. This will ensure that your fire doesn’t reignite or spread after you leave your campsite. Knowing how to start a fire is an essential outdoor survival skill that can ultimately save your life in a wilderness emergency. Pro Tip: Always follow Leave No Trace principles and properly dispose of any remnants or embers from your fire before leaving the area. 4. Navigating Without GPS Getting lost in the wilderness is every adventurer’s nightmare. Learning basic compass navigation skills is crucial for wilderness survival. A compass helps you determine directions and navigate your way back to camp if you lose your way during a nature walk. While GPS devices and compasses have made navigation easier, it’s also important to know how to navigate without them, as technology can fail or become lost. Here are some essential tips for navigating without GPS in the wilderness. Familiarize Yourself with the Terrain Before venturing out into the wilderness, it’s important to study and familiarize yourself with the terrain. Look at maps and topographical features such as mountains, rivers, valleys, and other landmarks. This will give you a general idea of where you’re going and help you recognize these features while on your journey. Use Natural Navigation Methods Nature provides us with clues that can help us navigate without GPS. The sun rises in the east and sets in the west, so if you have a general idea of what time it is, you can use this information to determine direction. Also, moss tends to grow on north-facing sides of trees due to less exposure to sunlight – a useful indicator if you’re lost during daylight hours. Trail Marking Skills When trekking through dense forests or unmarked trails, leave markers such as plastic ribbons tied around tree branches or small piles of rocks along your path so that your trail can be easily retraced in case you get lost. Practice Dead Reckoning If you happen to have a map and a compass, you can use the dead reckoning method. This involves measuring your direction and distance travelled from a specific starting point using landmarks or topographical features as reference points. Pay Attention to Inclines When crossing valleys or mountain ranges, it’s important to pay attention to inclines and descents. In general, valleys tend to slope towards water sources, such as rivers or streams, while ridgelines usually run parallel with them. By paying attention to these natural patterns, you can determine the correct direction. Remember, navigation without GPS may take some practice and experience, so make sure to brush up on these skills before heading into the wilderness. Pro Tip: It’s also essential to stay calm and focused when lost – panicking will only make things worse. 5. Food Gathering Finding and foraging for food is one of the most important skills to have when it comes to surviving in the great outdoors. The first step in finding food is knowing what types of plants are safe to eat. It’s important to educate yourself on common edible plants found in your area before heading out into the wild. Some valuable resources include field guides or taking a local class on plant identification. One general rule of thumb when it comes to edible plants is “If you don’t know what it is, don’t eat it.” It’s always better to err on the side of caution and avoid eating any unknown plants that could be toxic. When searching for edible plants, keep an eye out for familiar favorites such as berries, nuts, fruits, and vegetables. These can be a reliable source of nutrients and energy while out in the wilderness. Edible roots and tubers such as dandelions, cattail roots, or burdock also can provide sustenance. Insects like crickets, ants, and grasshoppers also offer valuable sources of protein. Another useful tip is paying attention to animals around you – they often rely on certain plants as a food source which can indicate that those plants are safe for human consumption too. However, never eat any plant that’s been partially eaten by animals as it may still contain toxins even if animals seem unharmed. In addition to plant-based foods, learning how to hunt or fish can be incredibly beneficial when trying to survive in the wild. This requires some basic knowledge of tracking techniques and understanding of animal behavior. If possible, bring along a small fishing kit with hooks, line, sinkers, and bait so you’ll be prepared if needed. It’s also important not to over-harvest any food sources, as this can negatively impact the environment and deplete resources for other animals and future survival situations. Before consuming any plant or animal-based food, it’s crucial to properly clean and cook them. This not only kills potential harmful bacteria but also makes certain foods more palatable and digestible. Finding and foraging for food is an essential skill that can increase your chances of survival in the wilderness. Pro Tip: By educating yourself on edible plants, being aware of animal behaviors, knowing how to fish or hunt, and how to properly prepare your meals, you’ll be better equipped to sustain yourself in the wild. 6. First Aid Skills Accidents happen even when you’re well-prepared. Carry a first aid kit and learn how to treat common injuries like cuts, burns, sprains, or bites. In any outdoor venture, having some basic first aid skills is crucial in ensuring your safety and the safety of those around you. Being equipped with basic first aid knowledge can make all the difference in a potentially life-threatening situation. Here are some essential first aid skills that every outdoor enthusiast should know. Basic Wound Care Whether it’s a cut, scrape, or puncture wound, knowing how to properly clean and dress a wound is an important skill to have in the wild. Remember to wash your hands before touching any open wounds and clean the affected area with soap and water. Apply a sterile dressing or bandage to protect the wound from infection. CPR and Choking Knowing how to perform CPR (cardiopulmonary resuscitation) can save someone’s life if they’ve stopped breathing due to drowning or other incidents. Similarly, understanding how to assist someone who’s choking can be critical in preventing asphyxiation. Splinting A broken bone or sprained joint can occur during outdoor activities like hiking or rock climbing. In such situations, knowing how to create a makeshift splint using available materials (such as sticks or trekking poles) can help stabilize the injury until you, or another member of your party, can receive proper medical attention. Dealing with Allergic Reactions It isn’t uncommon for individuals to experience allergic reactions while spending time outdoors, especially when exposed to insect bites or plant allergens like poison ivy. Knowing what symptoms to look out for and carrying antihistamines or epinephrine injectors (for severe allergic reactions) can help prevent serious complications. Heat- and Cold-related Emergencies Extreme temperatures are common in wilderness environments. It’s important for individuals to know what measures should be taken when faced with heat exhaustion, heatstroke, hypothermia, or frostbite. Always check the weather forecast before departing and prepare accordingly. Identifying and Treating Common Illnesses Being able to recognize the symptoms of common ailments, such as dehydration, diarrhea, and altitude sickness, can help prevent them from becoming serious issues. It’s also important to remember that one of the keys to outdoor safety is prevention. Ensuring you have a well-stocked first aid kit, staying hydrated and protected from the sun, and being aware of potential dangers in your surroundings, can go a long way in keeping you safe while enjoying the great outdoors. Pro Tip: Taking a first aid course before embarking on any outdoor excursion can provide you with valuable knowledge and hands-on experience to handle emergencies effectively. Be Safe, Have Fun These outdoor survival skills are essential for anyone planning to spend time in the wilderness. However, it’s equally important to remember that prevention is paramount when it comes to outdoor activities. Be prepared with proper gear, research the area you plan to visit beforehand, and always tell someone your itinerary before heading out into the wild. With the right skills and mindset, you can enjoy a safe and fun outdoor adventure. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Self-Care Isn't Selfish: Prioritizing Women's Mental Health
Be honest: When did you last take some time just for yourself? If you’re a woman, you might have trouble remembering. Women are phenomenal at doing it all—juggling the responsibilities of careers, parenting, home life, and so much more. But there’s a downside to the round-the-clock hustle that comes with being a wife, mother, businesswoman, friend, daughter, and all the other roles we assume every day. We can often let ourselves fall by the wayside as we care for everyone else around us. Women may be natural nurturers, but that’s why it’s so important that we take care of ourselves first and foremost. After all, we can’t fully show up for any aspect of our busy lives when we’re exhausted, frazzled, and depleted. You know the saying: you can’t pour from an empty cup! In other words, self-care isn’t selfish—it’s a necessity to ensure we’re ready and able to reach our fullest potential every day. The Importance of Mental Health for Women In today’s fast-paced world, stressors are everywhere. We’re bombarded with information 24/7, which is chock-full of doom-and-gloom predictions. On top of that, many Americans add to the problem by making unhealthy lifestyle choices: eating junk food, not exercising enough, or binge-scrolling on notoriously damaging social media sites. Or they don’t allow themselves a break at all, going into overdrive mode fueled by massive doses of caffeine, so that “keeping busy” becomes another harmful habit. As a result of these factors and many more—the pandemic, the economy, past personal trauma—it’s no wonder that so many women are feeling burdened, burned out, and overstressed. According to the Office on Women’s Health (a division of the U.S. Department of Health and Human Services), women are more likely than men to experience stress symptoms. They’re also more likely to experience depression and anxiety as a result of stress, compared to men. Experts hypothesize that the way we females process stress hormones may be a key factor in this difference. Ultimately, an accumulation of stress over the long term is more likely to affect women’s moods and create anxiety. Among females of any age in the U.S., 1 in 5 experience a mental health condition each year. And teen girls are struggling with their mental health more than ever, according to the Centers for Disease Control and Prevention’s (CDC) Youth Risk Behavior Survey 2011-2021. This survey showed that 57% of teen girls reported feeling so sad and hopeless for two weeks or more in the last year that they were unable to complete their usual activities—a 60% increase since 2011. And 30% of high school girls reported seriously considering suicide in the year prior. These alarming facts and statistics make clear that it’s crucial for women to prioritize their mental health. When we do, we not only benefit ourselves, but our daughters too. After all, I know firsthand from being a mother that you can tell your kids what to do all day long, but how they really learn is by watching the example you set. We women need to set the example for our children that taking time to care for our well-being is non-negotiable. What happens when we don’t take care of ourselves? Plain and simple: Your body will go into revolt. Excess stress can create numerous negative effects on health. According to the American Psychological Association, stress affects every system of the body—including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems. Stress is associated with chronic inflammation, which creates chronic disease over the long term. 3 Self-Care Tips for Women's Mental Health I’ll admit that I wasn’t always great about being alone with myself and taking time to rest. I’m blessed with a lot of energy and a lot of motivation to get things done! But now I know the importance of spending time in solitude and scheduling downtime every day. Here are some ideas that will help you get started on the path to a rejuvenating self-care routine: Set Aside Time I get it—we’re all busy. But self-care will fuel you for all your to-dos, so make it your first priority. If you need to actually schedule time in your calendar, do so. Also avoid stacking appointments and other tasks back-to-back; schedule some additional space in your day. Even if you take a 5-minute break to do a brief meditation or breathing exercises between your day’s to-dos, you’ll find that your mood and energy levels improve. If needed, set boundaries with your family that protect your downtime. If guilt creeps in, remember that you’re doing this for them. And learn the power of the word “no!” Meet Your Basic Self-Care Needs Before you start adding lavender-scented baths and positive affirmations to your self-care strategies, consider the most basic ways you can take care of yourself. Are you getting enough sleep, and do you stick with a healthy sleep hygiene routine? Are you eating a nourishing diet, like The Omni Diet, that incorporates plenty of fresh veggies, plus protein and healthy fats in the optimal ratio? Are you scheduling time for human connection, such as talking and hugging friends and family, to stimulate feel-good brain chemicals like oxytocin, dopamine, serotonin, and endorphins? And are you getting enough movement every day, including outdoors in a natural setting? Take care of these basics to create a solid foundation for a less-stressed life. And, for even better results, try mental health-supporting supplements—I love BrainMD’s L-Theanine Gummies and Happy Saffron Plus for a natural mood boost. Make Time for Fun and Rest Too many adults have long abandoned the joy and playfulness we felt as children, and this missing piece can make life feel like a chore. Ask yourself: What did you like to do when you were a kid? What hobbies have you placed on the back burner that you’d love to try again? What new experiences could you attempt, either alone or with your loved ones? Many activities, even while keeping us busy, allow us to switch off our overactive minds and find a relaxing flow. You want to rest throughout your day, too—not just at night when you’re sleeping. Many of us can resist taking breaks, but this simple practice has actually been shown to boost productivity. Just make sure it’s real downtime: replace your internet scrolling or TV watching for quiet solitude, a walk in nature, or time spent in meditation or mindfulness. If you find your mind racing, put your thoughts and emotions down in a restorative journaling session to help process them. Spend time in reflection by making a gratitude list. Let your mind wander by indulging in a daydreaming session. Or set aside some moments for prayer. Regardless of what you choose, look for moments when you get to stimulate your creativity, connect with yourself, and recharge throughout the day. Our brains crave both activity, like a pleasurable hobby, as well as time to rest and recharge. Make sure you include both in your average day or week. Consider Self-Care Your Non-Negotiable With so many tasks, screens, and people calling for our attention every day, it can feel impossible to take a moment for ourselves. How often do you reach the end of the day, week, or month and wonder where the time went? When we’re caught up in the whirlwind, we barely know where our lives are being spent. And that makes it impossible to check in with ourselves and monitor our mental health. Intentionally slowing down, decreasing negative and harmful stimuli, and nourishing your physical body are some easy antidotes for feeling stressed-out and overwhelmed. Start taking better care of yourself today—even if you start small—and witness how the positive effects reverberate in every area of your life.
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20 Gratitude Journal Prompts to Start Today for Better Mindset
The act of expressing gratitude has tremendous power to influence your mindset. When life gets busy and you feel yourself becoming overwhelmed, pausing and reflecting with gratitude can improve your mindset quickly! What You Focus on Amplifies When you’re intentionally looking for things to be grateful for, you’ll find more things to be grateful for. This is the concept of the law of attraction; positive thoughts bring positive things into your life, while negative thoughts bring more negativity. Gratitude naturally begets optimism. And who wouldn’t want to increase their optimism? Research has shown that practicing gratitude regularly not only improves physical, mental, and emotional well-being, it also can promote a lasting change in your perspective over time. One of the best ways to consistently and deliberately practice gratitude is with a gratitude journal. What is Gratitude Journaling? Gratitude journaling is a mindfulness practice that’s much more than just keeping a journal about your day to day happenings. It’s intentionally taking note of the good, positive, and beautiful parts of life. This can look like writing about what’s going right with your day, what you notice and appreciate about yourself or your past, or the beauty of the world around you. Here are some of the top benefits of keeping a gratitude journal: Benefits of Having a Gratitude Journal 1. Improves Mindset Regularly writing about the things you appreciate helps to shift your focus from the bad to the good. When you’re feeling grateful, there will be less room for stress and worry. Over time, your brain will become accustomed to noticing the good things. You may even begin taking mental notes throughout the day of what you want to write about. This can produce a positive long-term improvement in mindset and an overall sense of greater joy. 2. Strengthens Relationships Social connections are an important part of our well-being. Your relationships with family and friends will be strengthened as you put into words what you appreciate about them. It may even encourage you to express your gratitude to your loved ones directly. 3. Enhances Sleep Quality As you think about the best parts of your day, it can help you quiet your mind and relax more fully at night vs. focusing on your troubles and frustrations keeping you from drifting off easily. Gratitude journaling may help you sleep better and longer. 4. Builds Resilience Do you want to bounce back more quickly from setbacks? Practicing gratitude can help you build resilience. When the going gets tough, people who are used to looking for the good in life will be more readily able to move forward with optimism and a more hopeful outlook. 5. Improves Physical Health Practicing gratitude may have a positive impact on physical health and well-being. This may include reducing stress and inflammation in the body, reducing mood issues and feelings of anxiousness, and reducing risk for serious, long-term health problems. How to Start a Gratitude Journal Today You can use a beautiful journal, a spiral notebook, an app on your phone, or an electronic document. You can even use pictures or drawings to make a visual journal. Consistency is important to experience the greatest benefits. However, any time that you pause to reflect with gratitude, you have the potential to improve your mindset and well-being. Find what works for you! You don’t have to do it every day. Weekly gratitude journals also may be effective at improving your happiness and mindset. Tips to make it happen: Keep a gratitude journal and pen by your bed, or somewhere you’ll see it. Add gratitude journaling into your routines. Habit stack your gratitude practice to something that you’re already doing. Don’t overthink it. It’s ok to repeat the same things that you’re grateful for. Keep it short and sweet. If the time commitment is something that holds you back, try setting a timer for just a minute or two. 20 Gratitude Journal Prompts Use these journal prompts to get you started when you aren’t sure what to journal about. “What are you grateful for today?” Prompts Consider this most basic gratitude journal prompt. You can use this question with a specific intention in mind to direct your focus. This would look like: 1. What about your health are you grateful for today? 2. What about your career are you grateful for today? 3. What experiences are you grateful for today? 4. What about your family are you grateful for today? 5. What about the present moment are you grateful for today? 6. What about the future are you grateful for today? 7. What about your home are you grateful for today? Some days you might feel like diving a little deeper with one of the following prompts: 8. What is one thing, big or small, that brought you joy today? Why? 9. Describe three things in nature that you’re grateful for. 10. Write about a time when someone treated you with kindness. 11. What is something that you have read or watched recently that has inspired you? 12. Write down something that’s going well in your life. 13. How can you enjoy where you are right now? 14. What are three of your best qualities? 15. How have you overcome challenges in the past and how can you be resilient going forward? 16. What brings peace into your life? 17. What is something that you appreciate about yourself? 18. What are you looking forward to? 19. Write about something beautiful that you saw today. 20. What were some of the highlights of your day? When picking a journal prompt, feel free to choose what feels good. You don’t need to force yourself to be grateful or answer a specific question. You can repeat the same prompt as often as you’d like. Start Journaling Today for Better Mindset Any type of journaling can give a boost to your well-being. If you want to change your mindset, gratitude journaling in particular is sure to leave you feeling blessed and more optimistic. Starting a gratitude journal is a simple habit that can help you see the goodness in your life and can have a profound impact on your mindset and how you feel mentally, emotionally, and physically. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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The Importance of Sleep Hygiene: Creating a Restful Nighttime Routine
Years ago, when my thyroid condition led to insomnia, I found out firsthand how frustrating it can be when we’re deprived of a key necessity for optimal health: sleep. That’s when I made it my mission to create the ideal sleep routine. And I know I wasn’t alone in my struggle. I hear from so many people who have a hard time falling asleep or staying asleep. That’s not surprising, given how many aspects of our modern society, from mobile devices and artificial lighting to mega-doses of caffeine, stimulate the senses and interfere with slumber. In addition, many people simply don’t monitor their sleep hygiene as closely as other aspects of their hygiene—but they should. Let’s look at why sleep hygiene is worth prioritizing and explore my top suggestions to make your nighttime rest more restorative than ever. Why Is Sleep So Important? We all know I’m a stickler for diet and exercise—both of which, of course, promote better sleep. But making sure you get enough quality rest every night is just as important as loading up on nutrient-rich foods or moving your body. That’s because sleep is a must for brain health. It improves your memory, learning, and behavior, while helping prevent mild cognitive impairment, Alzheimer’s disease, and other forms of dementia. So, if you get inadequate sleep, you’re more likely to experience negative effects on cognitive function and memory, as well as increased risks for chronic disease. Here are some additional ways sleep impacts your health: Improving your sleep promotes a positive mood. Many studies have examined the link between lack of sleep and mental health disorders, such as anxiety and depression. And we all know that after just 1 night of poor sleep, it’s easier to feel stressed out, short-tempered, and fatigued. Sleep impacts brain health, energy levels, and even weight control. Without enough rest, risks for being obese and overweight increase since sleep deprivation can destabilize important hormones in the body. Lack of sleep lowers leptin, the hormone that signals you to stop eating when you’re full. Meanwhile, it raises levels of ghrelin, which encourages appetite, and orexin, a neurotransmitter that boosts food cravings. Not getting enough sleep interrupts healthy glucose metabolism, which means your body becomes more resistant to insulin. Over time, these interruptions can increase risk for type 2 diabetes. Lack of sleep is linked to high blood pressure, heart attacks, and increased risk of car accidents, depression, and substance abuse. Sleep-deprived people are more likely to make poor decisions, including what they choose to eat and whether to exercise. Foods to Eat and Avoid for Better Sleep You might be surprised to know that certain foods can impact your sleep—for better or worse. Here are some foods to avoid if you’re having trouble sleeping at night: Tomatoes and tomato sauce contain an amino acid called tyramine, which promotes stimulating norepinephrine secretions in the brain. Celery, thanks to its high water content and natural diuretic effects, may trigger middle-of-the-night bathroom visits. Peppermint may stimulate various brain regions and promote more alertness. Try drinking peppermint tea to start your day rather than near bedtime. Chili peppers can raise body temperature, interfering with sleep. So, what foods should you add to your menu to best support slumber? Fortunately, they’re foods already listed in my book The Omni Diet. Reach for fish, nuts, and seeds, which are rich in selenium. Try tuna, cod, sardines, salmon, scallops, Brazil nuts, and sunflower or mustard seeds. Add in leafy greens like kale, spinach, and Romaine lettuce, as well as peas, zucchini, broccoli, and Brussels sprouts, which contain the sleep-promoting antioxidants lutein and zeaxanthin. Get your vitamin C through raw, organic produce—great sources are citrus fruits, cantaloupe, pomegranates, red and green peppers, and berries. Obtain serotonin-boosting tryptophan through animal proteins like shrimp and turkey. Tryptophan is also present in bananas, which have the added bonus of relaxing magnesium and compounds that promote melatonin production. In terms of beverages, the most important step you can take is ditching alcohol before bed (or anytime of the day). Many people believe that drinking induces sleep, but it’s actually a known sleep destroyer. It blocks REM sleep (the most restorative type), so you wake up feeling groggy and unfocused—in addition to the “hangxiety” that many experience the day after drinking. Swap out your glass of wine for a cup of chamomile tea, which helps ease anxiety and soothes nerves before bedtime. My Nighttime Routine for Better Sleep After a lot of experimentation, I’ve created a sleep routine that is super-effective for giving me the quality rest I require to keep me functioning at my best. Here are some of my top suggestions for keeping your sleep on track: 1. Stick to a Schedule Going to sleep and waking up at the same time every day will help your body establish a regular circadian rhythm. Avoid naps and maintain your schedule even on weekends. 2. Support Your Sleep with Supplements I use time-release melatonin, valerian root, and magnesium before bed to help me sleep. Others find success with 5HTP, GABA, and inositol. BrainMD’s Restful Sleep conveniently includes GABA, melatonin, and other important nutrients, while Magnesium Chewables are also great for promoting better sleep. 3. Create a Pre-sleep Routine Turn off all your electronics at least 1 hour before bedtime. Rather than scrolling, “power down” by reading a non-stimulating or inspirational book. Or write in your journal, which can help expel some of the anxieties that keep you awake. You could also listen to soothing music, or do a prayer or meditation. 4. Incorporate Calming Extras I love a hot bath 30 minutes before bedtime, especially one that’s infused with calming lavender oil. A soothing drink also helps me decompress. I enjoy chamomile tea, or a warm almond milk drink I make with 1 teaspoon of honey, 1 teaspoon of cocoa powder, and a few drops of chocolate-flavored stevia. 5. Create a Quiet, Dark, Cool Environment A white noise machine can help your brain drift off to rest and prevent other sounds from waking you. (You can achieve the same effect with a fan or soft music.) Outfit your windows with blackout shades and wear an eye mask so you’re not disturbed by light. Avoid lighted clocks and other devices in the bedroom. And set the thermostat to 60.8 to 65 degrees Fahrenheit. Pinpointing Your Sleep Problems If you struggle with sleep, it’s a good idea to start implementing the tips above and track any changes. But you’ll also want to better understand what’s causing your sleep issues in the first place. Ask yourself the following questions: Do I have any symptoms of sleep apnea? How much caffeine and/or alcohol am I consuming, and at what times of the day? What medications, medical conditions, and/or supplements may be compromising my sleep? Is my bedroom setup sleep-promoting or sleep-disturbing? Am I allowing myself enough sleep, and at consistent times? Are my hormones out of balance? (This is a key factor for women, especially during pregnancy and menopause.) If any of these may be interfering with your sleep, talk to your doctor, monitor your daily habits, and adjust your routines as needed. Better Sleep, Better Health Even years later, I still remember struggling with sleep and how devastating it was—not only to me, but my loved ones. That’s why I consider sleep a cornerstone of my self-care, which means it takes a high priority. With sleep affecting so many aspects of our lives, getting adequate rest is one of the most important steps we can take to improve our health and our longevity. Using the right nighttime routine and other lifestyle choices, you’ll be on your way to a better night’s sleep and wake up feeling refreshed, ready to tackle your day.
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Here Are Some of the Best Probiotic Strains to Help Keep You Regular!
Are you looking to support your gut health and achieve optimal digestion? Get ready to say goodbye to discomfort and hello to a happier gut with targeted probiotic strains! Importance of Bowel Health Bowel health is a crucial aspect of our overall well-being. The bowel, more commonly known as the large intestine, plays an essential role in our digestive system. It absorbs water and nutrients from the food we eat while eliminating waste products from the body. As such, it’s vital to maintain optimal bowel health to ensure the efficient functioning of our digestive system. Our gastrointestinal (GI) tract houses trillions of bacteria, both good and bad. When there’s an imbalance between these two types of bacteria, it can lead to various GI issues such as bloating, diarrhea, constipation, and even more serious conditions. Having good bowel health requires maintaining a proper balance of bacteria in our gut. One way to maintain a healthy level of good bacteria in the GI tract is to take probiotics. What Are Probiotics? Probiotics are live microorganisms that are beneficial for our gut flora and can have a positive impact on bowel health. These friendly bacteria have gained popularity in recent years as a means of supporting gut health and overall well-being. They help maintain a healthy balance by crowding out harmful bacteria and supporting proper digestion. These “good” or “beneficial” bacteria can be found in various foods and supplements and may provide numerous health benefits when consumed regularly. Probiotics work by colonizing the gut with good bacteria and restoring balance to the microbiome. They help support digestion and nutrient absorption while also supporting a healthy immune system. There are many strains of probiotics available on the market, but not all are created equal when it comes to promoting optimal bowel health. Some targeted probiotic strains have been studied for their effectiveness in improving digestive function. What Are Targeted Probiotic Strains? Targeted probiotic strains refer to specific species or subspecies of bacteria that may provide beneficial effects for a particular condition or area of the body. They have unique characteristics and functions that make them effective in addressing specific concerns. When it comes to bowel health, there are several key targeted strains of probiotics that may help support our digestive system… 7 of the Best Targeted Probiotic Strains for GI Health 1. Lactobacillus acidophilus This is one of the most well-known and extensively studied probiotic strains. It’s commonly found in yogurt and other fermented foods, but also is available in supplement form. Lactobacillus acidophilus may aid digestion and improve overall gut health by increasing the production of enzymes essential for nutrient absorption. 2. Bifidobacterium lactis Another widely researched strain, bifidobacterium lactis has been linked with improvements in conditions like constipation and diarrhea due to its anti-inflammatory properties. This strain works by producing lactic acid, which helps fight harmful bacteria while promoting healthy intestinal microflora balance. 3. Streptococcus thermophilus As a key component in the production of yogurt and cheese, streptococcus thermophilus also can be found as a strain in many probiotic supplements. Its ability to produce large amounts of lactic acid makes it an effective probiotic for reducing lactose intolerance symptoms, supporting healthy digestion, and helping to prevent infections. 4. Lactobacillus plantarum This highly adaptable strain is known for its ability to survive harsh conditions of the digestive tract, making it an ideal probiotic for supporting overall gut health. One study has shown that lactobacillus plantarum may be helpful for diarrhea and other digestive issues. 5. Saccharomyces boulardii Unlike other probiotics strains, which are mostly bacteria-based, saccharomyces boulardii is a beneficial yeast that’s been shown to help with antibiotic-associated diarrhea. It also helps restore balance to the gut microbiome by inhibiting the growth of harmful bacteria. 6. Lactobacillus plantarum Known for its ability to survive in harsh environments, lactobacillus plantarum has been found to have a positive impact on gut dysbiosis. It also helps boost the immune system and reduce inflammation in the digestive tract. 7. Lactobacillus rhamnosus This strain is commonly used in probiotic supplements and fermented foods due to its ability to survive stomach acid and bile. Lactobacillus rhamnosus may help alleviate symptoms of diarrhea, gas, bloating, and constipation. Choosing the Right Probiotic Strains When it comes to maintaining optimal bowel health, probiotics can play a crucial role in promoting digestion and relieving digestive issues such as constipation and diarrhea. However, with numerous probiotic strains available on the market, choosing the right one for your specific bowel needs can be overwhelming. Here are a few key factors to consider when selecting probiotic strains to support bowel health. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Identify Your Needs Before delving into the various types of probiotic strains, it’s important to identify your specific bowel needs. Are you struggling with constipation, diarrhea, or just looking to improve your overall gut health? This will guide you in selecting the most appropriate probiotic strains that target your specific concerns. Look for Bowel-healthy Strains Some probiotics have been extensively studied for their positive effects on bowel health. These include lactobacillus acidophilus and bifidobacterium bifidum, which may help reduce uncomfortable gut symptoms. Confirm the Colony Forming Units When choosing a probiotic supplement, pay attention to the colony forming units (CFUs) listed on the label. CFUs indicate how many live bacteria are present in each dose of the product. While there’s no recommended daily intake for CFUs – since everyone’s body is different – it’s generally suggested to choose products with at least 10 billion CFUs per serving. Check for Shelf Stability Shelf stability refers to how well a probiotic supplement retains its potency until its expiration date under specified conditions such as temperature and humidity levels. It’s essential to pick a product with good shelf stability so that the probiotics can reach your gut alive. Consider Combination Products Some probiotic supplements contain a combination of strains that work together to provide better health benefits. For instance, products with both lactobacillus and bifidobacterium strains are believed to have a synergistic effect on overall digestive health. [/wc_box] Targeted Probiotic Strains Choosing the right probiotic strains for your bowel health can be a trial-and-error process. It may take some time for you to see noticeable improvements in your bowel health, so be patient and consistent with taking probiotics regularly for optimal results. Probiotics work best when taken regularly as part of a healthy lifestyle, including a balanced diet rich in fiber, adequate hydration, and reduced stress levels. It’s recommended to consult with a healthcare professional before starting any new supplement regimen. Also, be mindful of any food sensitivities or allergies you may have when choosing probiotics to ensure optimal health benefits. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here’s How L-Theanine and Magnesium Can Help Calm Your Mind and Body!
In the fast-paced world we live in, stress is no stranger to many of us. But what if there was a natural solution that could help bring balance back to your life? Enter one of the best ways to help reduce stress and support your mental health and overall well-being…supplements. Supplements for Stress and Mood In recent years there’s been increasing interest in using natural supplements as part of a holistic approach for managing stress and mood. Among these supplement ingredients are l-theanine and magnesium. Both l-theanine and magnesium have shown promising results in supporting a healthy response to stress and improving mood. When taken together, these two supplements can work synergistically to provide a more comprehensive approach to managing stress and occasional feelings of anxiousness. Let’s take a closer look at these calming nutrients. L-theanine L-theanine is a unique amino acid found primarily in green tea leaves and is commonly known for its ability to promote relaxation. Chemically speaking, l-theanine is structurally like the neurotransmitter glutamate, which plays a role in transmitting nerve impulses in the brain. This similarity allows l-theanine to bind to the same receptors as glutamate, producing an inhibitory effect on the brain’s excitatory (stimulating) activity. This means l-theanine can help calm overactive neurons and induce a state of relaxed alertness. L-theanine may help elevate levels of GABA (gamma-aminobutyric acid), another important neurotransmitter associated with relaxation and mood regulation. By supporting GABA production, l-theanine promotes feelings of calmness while reducing feelings of being stressed. In addition to its calming effects, l-theanine also may help improve focus and concentration without causing drowsiness. It does this by increasing alpha wave activity in the brain – electrical patterns that promote a state of wakeful relaxation. Alpha waves are associated with increased creativity, mental clarity, and reduced stress levels. Another benefit of l-theanine is its potential to enhance sleep quality. Studies indicate that taking l-theanine before bedtime may help improve sleep efficiency by promoting deep relaxation without negatively affecting REM or dream sleep stages. Magnesium Magnesium is a vital mineral that plays numerous roles in the body. It’s the fourth most abundant mineral in the human body and is involved in over 300 biochemical reactions. This crucial nutrient is necessary for maintaining various bodily functions, including muscle and nerve function, blood sugar regulation, blood pressure control, energy production, and protein synthesis. Magnesium is often associated with strong bones and teeth. While this is one of its essential functions, there’s much more to this powerful mineral. Magnesium also aids in the proper functioning of our nervous system by regulating the levels of neurotransmitters such as serotonin and dopamine. These chemical messengers play a crucial role in the regulation of emotions, making magnesium a significant factor in managing stress and mood. Also, magnesium helps regulate levels of the stress hormone cortisol, which can become elevated during periods of extreme stress. Having sufficient amounts of magnesium in our bodies can help reduce stress responses and promote relaxation. One indication of magnesium deficiency is muscular tension or spasms. This can occur when calcium accumulates in muscles causing them to contract involuntarily. Supplementing with magnesium can relax tense muscles and help prevent cramping or stiffness. Another way that magnesium contributes to stress reduction is through its role in improving sleep quality. Lack of sleep may cause irritability due to imbalances in neurotransmitters such as GABA. This inhibitory neurotransmitter promotes relaxation and counteracts excitatory brain chemicals responsible for triggering stress responses. Calming Couple: L-theanine and Magnesium So, how exactly do l-theanine and magnesium work together to combat stress and negative emotions? The combination of both supplements helps promote balance between excitatory neurotransmitters like glutamate with inhibitory ones like GABA, resulting in increased mental alertness coupled with reduced nervous thoughts. Additionally, l-theanine and magnesium have neuroprotective properties, helping to shield the brain from oxidative stress. They also work together to enhance focus and concentration while decreasing mental fatigue caused by stress. These two supplements work synergistically to help support a healthy response to stress, promote relaxation, balance neurotransmitter levels in the brain, and regulate hormones involved in stress responses. Incorporating these nutrients into your daily routine can help provide a natural way to manage your stress levels and maintain a sense of calm in your life. That’s why BrainMD is proud to offer its stress-reducing, calm-inducing formula… Calm My Brain Calm My Brain provides generous daily doses of high-potency ingredients to manage stress, promote calm, and relieve anxiousness.* This product is a combination of three pure and potent ingredients that have been intensively researched for feelings of anxiousness, and with positive benefits for stress, relaxation, and sleep.* [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Magnesium – 100 mg Ashwagandha – 600 mg L-theanine – 400 mg [/wc_box] Benefits of Calm My Brain These ingredients have been shown to help with: managing anxiousness and stress* reducing tension and irritability* regulating unhealthy eating* supporting calmness* improving sleep quality* Calm My Brain is a unique blend of dynamic nutraceutical ingredients for reducing anxiousness, promoting relaxation, and preparing you for restorative sleep.* Perfect Pair: L-theanine and Magnesium L-theanine and magnesium are both natural ingredients that may help reduce stress.* By working together, these nutrients can provide even greater benefits by supporting GABA, which helps promote relaxation in the brain.* Incorporating these two ingredients (along with ashwagandha) into your daily routine may help manage stress and improve your mental well-being.* Try Calm My Brain today! Be sure to consult with a healthcare professional before starting any supplement regimen. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Calm My Brain and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Study Effectively at Home: Tips to Study Smarter, not Harder!
Studying at home has its perks! You don’t have to leave the house, and snacks are easily accessible; it’s both comfortable and convenient. However, it can be easier to procrastinate and get distracted at home, making it harder to have productive study sessions. Fortunately, we’ve gathered the best tips to help you study from home smarter, not harder! Best Ways to Study Smarter at Home Develop a Routine Study routines, like daily routines, are key to helping you become more efficient. Routines are your friend. They will help you develop a rhythm around studying and spend less time deciding when, where, and how long to study. Choose a set time of day to study regularly, or if you need more flexibility, connect your studying to another part of your daily routine. For example, study right after dinner, or when you finish your workout session. Choose a Designated Area It doesn’t have to be a fancy home office, (although this’s definitely nice!) but choose a designated area for studying. It could be your kitchen table, a desk, or even a spot in your living room. It’s important to avoid your bed as your study area because not only will you probably be tempted to take a nap, but also it can mess with your nighttime sleep patterns. Some things to consider when setting up your study area: Get some natural light if possible. This can improve your mood and energy. Choose a supportive, comfortable chair. Keep it tidy to reduce clutter and distraction. Get Dressed Whether you’re working from home, or just studying at home, it can be tempting to put on (or keep on) your pajamas for comfort. However, getting or staying dressed, depending on if you’re studying in the morning or afternoon, will signal to your brain that you’re still in work mode. Dress for success. It’s a simple hack that can increase productivity. Prepare Healthy Snacks When you’re working hard, the craving for a study snack is sure to hit. Set yourself up for success by preparing your snacks ahead of time. This way you won’t have to make decisions about what to eat, stop working to spend time in the kitchen, or run out to pick something up. Don’t underestimate the power of what you choose for a snack. A snack with protein will fuel your body and brain. Consider a high-protein snack like guacamole, hummus, or trail mix. Or, if you’re looking for a basic packaged bar to keep in your bag, try the plant-based Brain Boost Bar. Snack Prep Tips: Keep a list with all your favorite snack options handy to help you when you’re planning or shopping. Prepare snacks in batches to save time. Don’t forget water! Keep a water bottle nearby when studying. Not all snacks are created equal. Avoid sugary and processed options. Caffeine and energy drinks will backfire in the long run. Instead, grab a high-protein, balanced snack like apples and almond butter, edamame, or a nut mix. Set a Study Plan Daily Do you know what you want to accomplish when you sit down to study? How about your focus for the day? It’s smart to take a minute and make a plan at the beginning of each study session. Use the active studying method by asking questions at the beginning, middle, and end of your studying to increase productivity. Questions to ask before you begin studying: What am I about to learn? What do I already know about this? Questions to ask while you study: Can I paraphrase this? Are there keywords or ideas to write down? How does this fit into a bigger picture? Questions to ask at the end: What are the main takeaways from today? What do I need to review later? What do I need to learn next time? Having a plan can help you stay focused and give you an identifiable starting and ending point. Set Timers to Keep You on Track Setting a timer is a simple way to keep you on track and to help you move through your tasks. If it’s overwhelming for you to tackle long study sessions, set short timers and allow yourself small breaks in between. Having a timer will help you stay motivated to work when it’s time to work, and allow you to truly unwind and relax when your timer ends. Use Sounds to Your Advantage Sounds can be a powerful tool for productivity and focus. On the other hand, research has shown that some sounds can be a distraction and have a negative impact on your ability to focus. Best Study Sounds: White noise Nature sounds Classical music Headphones are ideal to help eliminate other sounds if you have distracting noises around in your home while you are studying. Stay Active This tip is specifically for before or after studying. Stay active in your everyday life. It’s good for your overall health and will help with concentration, focus, and productivity when you study. If you want to study more effectively at home, be sure to exercise regularly. 4 Common Studying Pitfalls and What To Do Instead 1. Getting distracted by social media and cell phones. This is probably the number one distraction and interruption to effective studying. Do This Instead: Turn off notifications while you study. Check your phone for a set amount of time during breaks. 2. Starting without a focus. If you sit down to study without knowing what you want to accomplish, you may get to the end of the study session without learning what you really needed to. Do This Instead: Make a plan and set a timetable. 3. Studying in your bed. It’s comfy and cozy, but it isn’t the most productive place to be. Do This Instead: Make your bed in the morning and don’t return to it until bedtime. 4. Cramming last minute with lengthy study sessions. Don’t let procrastination get the better of you, leaving you with no other option than to cram the night before. Do This Instead: Do shorter nightly reviews to stay on track. Study Smarter, Not Harder It comes down to thinking ahead. Start by developing a routine, a time and a place to study, and be sure to dress for success. Plan and prep your study snacks, set a daily study plan, and use timers and sounds to your advantage. Finally, stay active when you aren’t studying to improve your concentration, focus, and overall well-being. Implement these smart study tips and you’ll be more effective when studying at home. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Some of the Best Fermented Foods for Gut Health (Recipes Included!)
The use of fermentation to preserve foods stretches back as far as human history itself. Indeed, evidence of fermented food and beverage preparation dates back to 10,000 B.C.! Preservation through fermentation served the critical purpose of allowing people to have vegetables and other foods throughout the winter, when food sourcing was difficult and fresh produce was scarce. Today, Epicureans value fermentation for the unique flavor it brings to foods and beverages, embellishing them with greater complexity. Combining simple sugars with microorganisms (such as yeast or bacteria), the process of fermentation naturally alters foods by converting carbohydrates to alcohol or acids. The alcohol or acid acts as a preservative while providing a tangy flavor. Through the natural fermentation process, cabbage turns to sauerkraut, dairy becomes yogurt or cheese, and tea becomes kombucha. These fermented foods are rich in beneficial bacteria (probiotics) and important nutrients, which make them great for gut and overall health. Consuming fermented foods can help support a diverse and healthy intestinal microbiome – which isn’t only important for digestive health but also immune health, mental health, keeping inflammation in check, and protecting against neurodegenerative health issues. Here are some delicious, fermented foods and beverages that can help support your gut health and enhance your meals, plus recipes for you to make some of them at home! 5 Surprisingly Delicious Fermented Foods and Beverages These simple and delicious fermented foods and beverages are widely available at most health retailers. 1. Fermented Veggies (Sauerkraut, Kimchi, and Pickles) Sauerkraut, kimchi (both made from cabbage), and traditional pickles (pickled cucumber), preserved via natural lacto-fermentation, are delicious and loaded with probiotics. Sauerkraut and kimchi are lovely condiments, which can be added to rice, soups, stews, sandwiches, eggs, or virtually anything you can think of. Research shows they also have anti-inflammatory properties and are good sources of vitamin C, iron, antioxidants, and fiber. Pickles are another great condiment or snack to be enjoyed anytime. Be sure you don’t get the conventional pasteurized versions of these fermented foods as the heating process destroys all the bacteria – good and bad. Look for labels that say “raw,” “naturally fermented,” “unpasteurized” or “contains live or active cultures.” Consume them by their expiration date and keep them refrigerated since they’re unpasteurized. 2. Yogurt & Kefir Unsweetened yogurt with the label “contains live and active cultures” is loaded with probiotic cultures. It’s delicious with added fruit, and in smoothies, salad dressings and dips, chicken dishes, and even baked goods. Try a low-fat Greek yogurt as it’s usually higher in protein. If you’re vegan, enjoy yogurt made from coconut milk. For a tangier, yogurt-like beverage, try kefir. There are low-fat dairy and vegan, coconut-milk based varieties. Be sure to choose unsweetened and look for “contains live & active cultures” on the label. Kefir is even higher in probiotics than yogurt! 3. Tempeh Textured and nutty-tasting, tempeh is a traditional Indonesian food made from fermented soybeans. It’s a fantastic meat substitute and tastes wonderful in stir-fry recipes. It’s also a great source of protein (more than tofu) and is rich in B vitamins, fiber, iron, manganese, phosphorus, magnesium, and calcium. It’s incredibly versatile. Try layering it in sandwiches, crumbling it up to use in place of grand meat, or searing it like a steak. 4. Kombucha Kombucha tea has been enjoyed traditionally for nearly 2,000 years. It’s made by combining tea, natural sugars, yeast, and bacteria. Usually enjoyed cold, the result is a naturally effervescent, refreshing tea that’s rich in probiotics and B vitamins. Some animal studies have found that kombucha may be beneficial for maintaining healthy blood sugar levels and keeping bad cholesterol in check. 5. Miso A traditional Japanese condiment, miso is a paste made from fermenting soybeans with a domesticated fungal starter, salt, and sometimes a grain such as brown rice or barley. Though well-known here in America for its use in the eponymous soup, it also can be enjoyed in other ways. It’s distinct savory flavor and aroma lends well to stir-fries. It can offer a probiotic boost to smoothies or a savory enhancement to sauces, spreads, rice, roasted veggies, stews, meats, and soups. Miso is both probiotic-rich and nutritious. It contains a decent amount of protein, vitamins, and minerals. Be warned that it’s high in sodium for those who need to watch their salt intake. A little goes a long way! Fermented Food Recipes If you want to experiment with fermentation at home, here are a couple of basic, easy fermented food recipes to get you started. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Vegan Miso Kimchi INGREDIENTS 1 head Napa cabbage (approx. 1 pound), cored and leaves separated 1 cup filtered water 1 small daikon radish (approx. 4 ounces), thinly sliced into rounds 8 scallions, greens chopped, whites set aside sea salt 8 garlic cloves 1 peeled knob of ginger (about 2 inches) ½ cup Korean chili powder 2 tablespoons miso paste (red or white) 1 tablespoon coconut sugar DIRECTIONS Toss cabbage leaves, daikon, and scallion greens in a large bowl with 2 tablespoons of sea salt. Cover and set aside until cabbage is wilted (approximately 1 to 12 hours). The cabbage will generally release about ¼ to ½ cup of liquid. While the cabbage is set aside, in a food processor or blender, combine scallion whites, garlic, ginger, chili powder, miso paste, and coconut sugar in a food processor or blender. Process/blend until a paste is formed (about 30 seconds). Scrape down the sides, if necessary. Add chili paste in with your wilted cabbage, turning the cabbage to coat. Mix in 1 cup of filtered water. Taste and add additional salt, if needed. Pack kimchi into mason jars. Press down firmly and pack tightly. Try using a chopstick to release any large air bubbles trapped in the bottom of the jar. Cover the kimchi with its liquid. Seal the jars tightly. Allow them to sit at a cooler room temperature (68-70° Fahrenheit) for 24 hours and then refrigerate. Give them at least 1 week to ferment before eating. The sour taste of the kimchi increases as it ages. It’s recommended that you consume it within one month. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Maple Kombucha Tea Kombucha is basically sweet tea that undergoes fermentation with the addition of a SCOBY (symbiotic culture of bacteria and yeast) and starter tea from a previous batch of kombucha. A SCOBY is also known as a kombucha “mother” or kombucha culture. While you can get a “mother” from perhaps a friend who brews kombucha, your best bet is to buy a SCOBY from a reputable online retailer. You’ll also need a small amount of starter tea. Retailers usually provide some with the SCOBY. If the retailer doesn’t provide enough starter tea, you can buy some plain, unflavored, raw store-bought kombucha. INGREDIENTS 1 kombucha SCOBY and ¼ cup of kombucha starter tea 1 gallon of purified water 1¼ cup of pure maple syrup 5-7 tea bags of black tea (or if you prefer, try green, white, or oolong tea) DIRECTIONS Bring a gallon of water to a boil for 10 minutes to remove all impurities. Remove pot from heat and pour in pure maple syrup so that it blends into the water. Next add your tea bags, allowing them to steep in the sweetened water until mixture cools down to room temperature (or leave them overnight). Remove tea bags and strain out any remnants of herbs. Pour mixture into a one-gallon jar, adding your SCOBY and ¼ cup of starter (or store bought) kombucha tea. Cover the top of the jar with a clean cloth (such as a tea towel or coffee filter) and secure it tightly with a rubber band. (Be careful not to let the liquid touch the cloth as it could attract fruit flies!) Set the kombucha in a room temperature cabinet for 3-4 weeks. After the first week, you should see a new SCOBY (also called the “daughter”) starting to form on top of the brew. That’s a sign of success! After 3-4 weeks, remove both the mother and the daughter and store them in the fridge with a little bit of their own kombucha to use in the future. Chill your kombucha and enjoy. You can use one of the stored kombucha cultures for your next batch, and you can gift your second one to a friend or neighbor! [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Plant-Based Nutrition: A Beginner’s Guide to Thriving on a Vegan Diet
Back when I was in nursing school, inspired by the strong connection established between eating plant foods and achieving optimal health, I tried a vegan diet. Imagine my surprise when, after 3 months, I got some blood test results back. Surely they’d show my health had improved—right? Nope! I realized I made the same mistake that a lot of people do when they go vegan: eliminating the meat and other animal products but replacing them with loads of fruit, pasta, bread, and other grains. No wonder this diet had actually increased my triglycerides and cholesterol levels. Yes, I’m a huge proponent of ditching all dairy and eating loads of delicious veggies. But if you’re adopting a vegan diet, you must choose the right foods and refuse the wrong foods to maximize your health benefits. Let’s go over some basics to help you get started. What Is Vegan? Many vegan beginners are confused about what can and can’t be consumed, so it’s useful to define this diet. In short, vegans don’t eat anything that’s animal derived. So, while it’s fairly obvious that meat is off the menu, you may not realize that you’ll have to avoid products like honey, beeswax, dairy, eggs, and the many foods that have not-so-obvious animal ingredients. For example, you might be surprised to know that fish sauce is hiding in your Asian meal, or that Worcestershire sauce contains anchovies. Gelatin is made from animal bones and tissues. Soups often contain beef or chicken broth. And confectioner’s glaze is actually made from the secretions of insects. As a vegan, you’ll need to carefully scan labels and do your research. On the positive side, there’s now a wealth of information about ingredients available online—just make sure you’re checking with a reputable source. The best way to ensure you’re eating 100% vegan is to avoid processed foods and to cook from scratch at home—which I recommend doing anyway, regardless of your diet. How to Start Being Vegan: My Top 3 Tips 1. Don’t fall into the “fake meat” trap. Nowadays, you’ll find a ton of “meat replacements” on grocery store shelves. Fake chicken, ham, bacon, beef—you name it, it’s out there. Many beginning vegans assume these are a simple swap and rely on them heavily as they plan their meals. But this is another reason why you must read labels—you’ll find that many of these vegan meat replacements are processed and filled with nitrates and fillers. If you do choose something in this category, read the ingredient list and nutrition label first. These products, like many processed foods, can have sky-high sodium or saturated fat counts. 2. Understand which nutrients you need. When you go vegan, you’ll be missing out on some key essential nutrients. Essential nutrients are those that your body doesn’t make on its own, so you must consume them in your diet or through supplements. For example, a vitamin D supplement will help provide both vitamin D (which boosts immunity and helps the body absorb calcium) as well as iron, to promote healthy blood and energy levels and prevent anemia. Because you won’t be consuming omega-3 fatty acids—necessary for the brain, heart, and joints, and offering anti-inflammatory, cholesterol-improving effects—take algae-based omega-3 DHAs. (Don’t rely on flax oil, which can cause inflammation.) Meanwhile, you can get 9 of the 20 essential amino acids (the building blocks of our cells) through BrainMD’s OMNI Protein powder, which is vegan-friendly. Vegans are particularly vulnerable to shortages of lysine, threonine, tryptophan, and methionine. OMNI Protein powder’s branched-chain amino acids promote muscle health and energy to support a vegan diet. Finally, be conscious of your vitamin A and B12 intake. Both can be consumed through a quality multivitamin, but it’s also a good idea to increase your intake of vitamin A-rich foods. I recommend consuming 6 times the beta carotene on a vegan diet, so load up on produce that’s bright red, orange, and dark green. 3. Choose your foods carefully. You can be vegan and still have a seriously unhealthy diet. If you’re living on French fries, white bread, and candy, you definitely won’t feel any better as a vegan. So let’s look at some general advice on what to eat—and what to avoid: Beware of genetically modified organisms (GMOs). Common culprits include corn and soy—respectively, about 85% and 80% of our supply of these are GMOs, and these two ingredients are present in many processed foods. Also ditch canola oil for healthier oils, like coconut, avocado, olive, macadamia nut, sesame, or walnut. Swap out addictive, empty-calorie white sugar for stevia. And choose organic for vegetables, such as zucchini, that tend to be GMO. Consume plant-based protein at least twice daily. In addition to adding OMNI Protein powder to your morning smoothie, incorporate 2 to 4 ounces of organic tofu or tempeh (made from fermented soybeans and rich in vitamin B12) in your meal. Vegetables like spinach, as well as grains like quinoa, can also be great protein sources. Lentils and beans contain amino acids, but because most legumes and grains actually contain compounds that are digestive inhibitors to protein, I recommend eating these in moderation. Avoid vegan junk food. French fries, potato chips, white potatoes, rice, bread, candy bars, or donuts, even if they’re vegan, should be on no one’s shopping list. Foods like these quickly increase inflammation in your body and raise your blood sugar. These staples of the Standard American diet (SAD) also boost your risk for mood issues and brain fog. If you’re going vegan, select a diet of unprocessed, raw or lightly cooked whole foods. Stick to the produce, not processed-food, aisles of the supermarket. Plant-Based Diet Essentials The good news is that, following my advice above, you should be getting plenty of complex carbohydrates and protein. In The Omni Diet, I recommend that 70% of your daily calories should come from complex carbohydrates. Everyone—even carnivores—should eat 9 cups of vegetables each day, which you might find easier on a vegan diet. Simply include veggies with each meal and snack to stay on target. Then make sure you obtain healthy fats through high-quality sources, including avocados; raw, unsalted tree nuts and seeds; and healthy oils such as coconut oil, macadamia nut oil, and extra-virgin olive oil. Here are some more healthy, vegan-friendly foods to keep on hand at home: Hummus, salsa, and guacamole for dipping raw vegetables Shirataki, soy-free noodles (use these instead of pasta—my favorite brand is Miracle Noodle) Unsweetened almond milk or hemp milk (to replace cow’s milk), as well as coconut milk Almond, macadamia nut, or cashew butter (avoid peanut butter, which is high in omega-6 fatty acids and susceptible to contamination) Flax seeds, chia seeds, hemp seeds, and hemp seed oil Raw, unsweetened cacao (not commercial cocoa) and raw cacao nibs Tofu (as an egg replacement, 8 ounces of firm tofu is about the equivalent of 4 eggs) Fresh and dried herbs and spices, which provide rich nutritional benefits and extra flavor Small amounts of fresh and frozen fruit—the best choices are organic strawberries, blueberries, raspberries, and blackberries Superfoods (try maca root, goji powder, lacuma, and pomegranate) Embracing Whole Foods for Better Health Scientists have gone back and forth about determining which is healthier—a vegan or carnivorous diet. Regardless, many of the same rules apply: read labels, be mindful of ingredients, choose your foods wisely, and avoid the health-sapping SAD foods that create disease in favor of whole foods that will truly nourish your body. Following these guidelines, you’ll be on your way to improved longevity and better health, no matter what diet you choose.
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