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Tana Amen’s Favorite Core Strengthening Workouts
True to its name, the core is a crucial part of our bodies that enables us to carry out our most basic daily functions. We engage the core when standing up or sitting down, holding an upright posture, maintaining balance, lifting objects—the list goes on. That’s why I’m always on the hunt for effective ways to build my core, and one of my favorites is strength training. I recommend including strength training in any regimen 2 to 3 times per week, for about 40 minutes each session. Within these guidelines, in addition to spending time on both the upper and lower body, you’ll want to focus on the super-important muscles that connect them: the core. Why Is Core Strengthening Important? First, let’s bust a common myth. The core of your body isn’t just your abs. The core is made up of about 30 muscle groups that connect the spine and hips to the pelvis. Technically, physicians define the core as the body’s torso, or trunk, as well as the pelvic and thoracic girdles. Its muscles can be divided into four functional groups: anterior, posterior, medial, and lateral. In layman’s terms, this group of muscles allows for stabilization of the body and a range of movements, including bending, twisting, and walking. In addition, a stronger core prevents other parts of the body from overworking to compensate, so it helps prevent unwanted issues like pain or injury. And a strong core helps muscles in the abs, pelvis, and lower back work better in tandem. No wonder our core is so key to our health and vitality! Just like with any body part, we want to stick to a regular routine so we don’t lose muscle—especially as we age. I remember feeling the effects of a weakened core after my hysterectomy some years back. After resting through the post-op recovery period, I was excited to return to my usual workouts. But I soon found that the surgery really impacted my core muscles, and I had a long journey toward returning to normal. As the saying goes, it’s easier to stay in shape than get in shape. So, as long as your health circumstances permit, stick with a steady core-strengthening routine once you have one in place. How to Strengthen Your Core A lot of people who ask me about the best core workouts are surprised when I share some of my favorite moves, because they’re anything but fancy. They’re doable (even if you need modifications) at any level of physical fitness. And, in addition to the 3 moves below, I love martial arts for engaging the core, as well as Pilates and yoga. In fact, you’ll find that with the proper form, all kinds of exercises require engaging the core. On top of traditional workouts, the chances to strengthen this area of the body are endless throughout your day. Start by simply being mindful of your core as you go about your typical routine, and you’ll notice plenty of opportunities, from walking the dog to climbing stairs. You can even tighten up your core when sitting at a desk. Just make sure you also set aside time for specific core-strengthening exercises. Check with your doctor before beginning a new regimen if you’re starting from scratch. Once you’re cleared, try these 3 core-strengthening moves I swear by… 3 Best Core-Strengthening Moves to Add to Your Workout! Planks and Plank Rolls Planks are great for strengthening the entire body, but they’re an especially useful workout for the core muscles. To do a traditional plank, place your body face-down on the ground. Rest your forearms on the floor so that your right hand is near your left elbow and your left hand is near your right elbow. Raise up your body so that you’re supporting your body weight on your forearms and your toes. Pull your abs in toward your body and ensure you’re positioned in a straight line (don’t stick your backside up in the air or sag your body down to the ground). Hold the position for 8 seconds to start, eventually working up to 30 or 60 seconds with practice. To turn this move into a plank roll, after the 8-second hold, twist your body to the right so that your right side is facing the wall. Your shoulder and elbow should be lined up. Keep a straight body; don’t let your hips sag toward the ground. Hold the position for 8 seconds. Twist back down to the start position, hold again for 8 seconds, and twist to the left, holding for 8 seconds. Start with 2 to 4 reps (1 rep means cycling through all 3 positions: face-down, right, and left). Work up to 12 reps. I’ll admit that plank rolls can feel a little advanced for those who are just starting out. So, if you’re totally new to planks, you can try a chair plank. It’s similar to a traditional plank, except you’ll rest your forearms or place your hands on a chair, keeping the body at an angle to the floor instead of parallel to it. This is a great option for newbies or seniors. Bird Dog I love this move because it’s one of the safest and most effective core exercises. It helps strengthen the muscles that protect the spine, which is crucial for our posture and balance. First, start on your hands and knees, in an all-fours position. Make sure your hands are in alignment with your shoulders and your knees are in alignment with your hips, perpendicular to the floor. As you perform the move, keep your eyes looking straight at the ground and keep your head in a straight line with your back, parallel to the floor. Slowly lift your right hand off the ground and extend it out straight forward as you lift your left knee off the ground and extend your left leg out straight behind you. Hold both limbs there for 5 seconds, then return to the start position. Repeat on the other side, with the left hand and right knee. Do 4 reps per side, eventually working up to 10 to 12 reps on each side. Dead Bug It doesn’t sound so appealing, but the dead bug is one of my favorite core workouts to do. It’s simple yet effective, and great for any age group. Plus, it can help diminish or prevent back pain, improve posture, and promote balance. While you can do this with no equipment, I like to hold a weight in my hands and alternate the leg lifts. To do this move, lie flat on your back. If using a weight or weights, grip them in your hands. For alternating leg lifts, raise both knees to make them perpendicular to the floor, with the knees bent at a 90-degree angle. Extend the left leg straight out (but keep it off the ground) while you extend your arms above your shoulders. Crunch the body inward to return to start position, then extend the right leg and the arms. You can also extend both legs at once: Keep the body straight, with legs slightly raised off ground, crunching inward to bring the arms above the chest and the knees above the hips. Again, start with a few reps and work up to 12. For an extra core boost, at the end I like to do a burnout crunch—which just means that I do crunches until I can’t anymore. Core Exercises Offer Full-Body Benefits If there’s one part of the body that keeps the whole system running smoothly, it’s the core. The good news is that there are so many ways to keep it strong—and keep us mobile. By adding core exercises to your routine, you’ll look fitter, feel stronger, enjoy better posture, and be much less likely to get sidelined by an injury. And here’s one final tip: I fuel my workouts and body with BrainMD’s Brain MCT Energy. Because better health isn’t just about looking great—it’s an inside job, too.
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Gifts of Clean Living: 2 Ways to Have a Healthy Holiday!
It’s the Season of Giving! One of the best things you can do, for yourself and your family, is to give the gifts of clean living this holiday season. What Are the Benefits of Clean Living? When you hear the term “clean living,” you probably think of healthy lifestyle measures such as eating a healthy diet (with plenty of whole foods), remaining well hydrated, getting quality sleep, maintaining a regular exercise regimen, and taking high-quality supplements. While those are excellent examples of how to live healthy year-round, there are other things to consider during the holiday season, including not overstressing, not overeating, and not overspending on gifts, travel, or the holiday meal. Though there are many things to be mindful of during the holidays, here are two common challenges to clean living practices and practical tips for how to deal with them. 2 Gifts of Clean Living: How to Avoid Sugar and Alcohol During the Holidays Gift of Clean Living #1: Avoid Sugar There’s mounting evidence that sugar is toxic. Excessive sugar intake, which is linked to insulin imbalance, heart problems, and other organ issues, plays a role in35 million deaths a year globally. Sugar increases the release of dopamine in the brain, which can cause mood to fluctuate. Low blood sugar levels are associated with overall lower brain activity, which means more cravings and bad decisions, like reaching for a sugary snack or soda. If you find it difficult to resist holiday treats, be sure to steer clear of the dessert table. Here are 3 ways to reduce or remove sugar from your holidays… Keep Your Blood Sugar Stable When your blood sugar drops, the blood flow to your brain decreases. This means you’re more prone to making bad decisions because you don’t have full access to your brain function. So how do you keep your blood sugar balanced? Eat smaller, healthy meals throughout the day. Make sure to start your day with breakfast – skipping it only makes you more likely to make poor choices later in the day. Stay away from simple sugars and refined, processed foods because they can cause your blood sugar to spike and then drop. One of the best ways to regulate your blood sugar is to eat a healthy snack every 3 to 4 hours. Natural snacks – like whole fruits, seeds, and nuts – are portable and are ideal for fending off hunger between meals. Fill Up First Rich, sweet, and salty foods are hard to resist, especially when you’re hungry. Before attending a family gathering or holiday party where you know unhealthy foods will be served, eat a low carb and high protein meal first. That way, you won’t feel hungry and will be less likely to eat unhealthy foods, especially desserts and beverages that are loaded with sugar. Curb Your Sweet Tooth If you struggle with a sweet tooth during the holidays (or throughout the year), be sure to choose foods that won’t cause your blood sugar to spike, such as: Mashed or baked sweet potatoes Healthy smoothie Cherry tomatoes Baby carrots Sliced pear with almond butter A square or two of dark chocolate (at least 70% cacao) w/almonds Also, be sure to read labels to identify which products are no sugar added, reduced sugar, or sugar-free, and to determine if a product contains hidden sugars. Gift of Clean Living #2: Avoid Alcohol Alcohol can be a triple whammy: alcoholic drinks are often high in calories, bad for the health of your brain, and can decrease your resistance to temptations. You’ll need all your willpower to resist the cheese dip and delicious desserts, so staying sober is the best policy during the holidays. Here are 3 ways to reduce or remove alcohol from your holidays… Hydrate, Don’t Inebriate Drinking water is key not only to brain function but to whole-body health. Every system in the body needs adequate hydration to function properly. Water helps to cleanse the body and remove toxins, including germs. Also, be mindful of your alcohol consumption during the holidays. A good strategy is to be prepared with a healthy alternative before you’re tempted to drink. If you’re invited to a meal or party where you know alcohol will be served, consider bringing your own non-alcoholic beverage. This will help ensure that you don’t drink, or drink too much, at the gathering. Serve Healthy Mocktails Wouldn’t it be nice to enjoy a drink (or three) without the hangover? Well, you can! Mocktails, and other non-alcoholic beverages, are all the rage right now and are consumed by drinkers and non-drinkers alike. If you’re hosting a party, serve a selection of non-alcoholic mocktails. But be sure they aren’t full of sugary juices or syrups. Here are some delicious and refreshing non-alcoholic drink recipes. Just Say No Get into the habit of declining alcohol when it’s offered to you. If you find it difficult to turn down a drink in social situations, ask a friend to back you up. If you both agree not to indulge and hold each other accountable, it will help you stick to your plan of drinking in moderation, or not at all, during holiday gatherings. Healthy Holidays! Help make this the most wonderful time of the year by giving the gifts of clean living to yourself and your family. Since excessive sugar consumption is linked to many potential health problems, it’s recommended to reduce or eliminate it from your diet this holiday season. Also, drinking alcohol can be a serious problem during the festive season and should be avoided or replaced with healthier beverages. Applying the above tips can help prevent sugar and alcohol from ruining your holiday. The BrainMD Team wishes you and yours a safe, healthy, and happy Holiday Season! 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 Are 8 of the Best Ways to Detox Your Liver
Avoiding toxins can be a real challenge in modern society. Unfortunately, the liver bears the burden of filtering out many of these toxins. So, how can you detox your liver and protect against the harmful effects of everyday toxins? Let’s look at some powerful tips that can help support the health of your liver. But first, it’s important to ask… What is the Liver? The liver is a vital organ that plays a crucial role in keeping your body healthy. It’s responsible for filtering and removing toxins from the blood, producing hormones and enzymes, and storing vitamins and minerals. The modern lifestyle exposes you to numerous toxins every day. From processed foods to environmental pollution, these toxins can overload your liver’s detoxification capacity. When the liver isn’t functioning properly, a buildup of harmful substances in the body can occur, which can lead to various health issues. 10 Signs That You May Have a Toxic Liver Here are some common complications that may indicate a toxic liver. 1. Fatigue and Low Energy Some common signs of a toxic liver are fatigue and low energy levels. When the liver isn’t functioning correctly, it can’t break down fats as efficiently, which can lead to a low metabolism. The buildup of toxins in the body also can make it difficult for vital nutrients to reach the cells, leaving you sluggish and tired. 2. Digestive Issues Your digestive system relies on bile produced by the liver to break down fats in your food. When there’s an overload of toxins in the liver, it can interfere with proper bile production and result in digestive issues such as bloating, constipation, or diarrhea. 3. Skin Problems One way the body eliminates toxins is through the skin, via sweat glands. A toxic liver can cause skin problems such as acne, eczema, or psoriasis due to an accumulation of waste products trying to exit through the skin. 4. Mood Swings A healthy gut plays a crucial role in regulating mood. About 95% of the feel-good hormone serotonin is produced in your gut lining using amino acids filtered through your liver. When the liver isn’t functioning properly, gut health can be affected, leading to mood swings and irritability. 5. Weight Gain A toxic liver that can’t efficiently metabolize fats can lead to weight gain. This is particularly true of the abdominal area since its fat cells safely store toxins away from vital organs to protect them from harm. 6. Hormonal Imbalances The liver plays a critical role in maintaining hormonal balance by filtering out excess hormones such as estrogen. When the liver is overloaded with toxins, it may not be able to clear these hormones effectively, leading to imbalances and related issues like irregular or painful periods. 7. Allergies and Sensitivities When the liver struggles to remove toxins from the body, it can trigger histamine reactions causing allergies and sensitivities. As a result, you may experience symptoms such as hives, rashes, or other skin irritations. 8. Headaches Poor elimination of waste products by an overworked liver may increase inflammation and cause headaches. 9. Joint Pain and Muscle Aches When your body can’t efficiently filter out toxins caused by lifestyle choices or environmental factors like pollution or pesticides on food, it can lead to inflammation. When the liver fails to clear up this inflammation, it may settle in joints and soft tissues, resulting in pain. 10. Bad Breath Having persistent bad breath (even after frequent brushing or attempts at masking the odor) may be the result of an unhealthy gut. The accumulation of toxins in the liver may release foul-smelling gases through your mouth or other detox pathways like skin pores. Why a Liver Detox is Important Taking good care of the liver is an important way to make sure the body is functioning properly. A liver detox can help optimize liver function by reducing its workload. Here are some of the top benefits of a liver detox: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Clearing Out Toxins – A regular liver detox can help flush out various sources including food additives, pesticides, air pollution, and chemicals in skincare products. Boosting Overall Health – Having an optimally-functioning liver can help support your immune system, enhance digestion and metabolism, regulate cholesterol levels, increase energy, and help balance hormone levels. Improving Skin Health – A liver detox can help reduce inflammation in the body and improve skin health by ridding the body of impurities that can cause acne, eczema, and other skin conditions. Weight Loss – When the liver is overburdened with toxins, its ability to metabolize fat decreases, which can lead to weight gain. A liver detox can help rev up your metabolism and promote weight loss. Preventing Serious Health Issues – By regularly detoxing the liver, you can prevent serious health issues like fatty liver or cardiovascular problems. [/wc_box] As we’ve seen, detoxing your liver is crucial in maintaining overall health and wellness. Now, let’s look at some of the best ways to clean up your liver. Here Are 8 of the Best Ways to Naturally Detox Your Liver 1. Reduce Alcohol Intake One of the first and most important steps in detoxifying your liver is cutting back or eliminating alcohol consumption. Excessive alcohol intake can cause damage to liver cells over time. This damage can disrupt liver function and impair its ability to filter out toxins effectively. 2. Increase Water Intake Drinking plenty of water is another crucial step in detoxifying your liver. Water helps flush out toxins from the body while also keeping you hydrated throughout the day. It also aids in digestion, which indirectly benefits liver function by reducing its workload. 3. Consume Liver-Friendly Foods Incorporating healthy foods into your diet is an effective way to detox the liver. Some liver-friendly foods include leafy greens like spinach and kale, which are high in antioxidants and aid in detoxification. Foods rich in healthy fats, like avocados and olive oil, also may help support liver health. 4. Reduce Sugar and Processed Food Intake Refined sugars and processed foods contain high levels of additives, preservatives, and artificial sweeteners that can be harmful to the liver when consumed in excess. It’s important to limit their consumption since these substances can impede the liver’s detoxification process. 5. Get Regular Exercise Regular exercise is vital for overall health, including proper liver function. Physical activity helps reduce inflammation throughout the body. It also aids in weight management, which is essential as excessive weight gain can lead to fatty liver and other health problems. 6. Try Liver Cleansing Supplements Certain supplements are thought to aid in the detoxification process. Milk thistle is a popular supplement known for its liver-protective properties, while turmeric has anti-inflammatory benefits. 7. Limit Exposure to Environmental Toxins Reducing your exposure to environmental toxins such as pollution, chemicals, and pesticides can help ease the burden on your liver. Some of the best ways to keep clear of these toxins is to use natural cleaning products in your home, opt for organic produce when possible, and avoid unnecessary exposure to harsh chemicals. 8. Get Enough Sleep Quality sleep is crucial for the body to repair itself. During sleep, the body works to detoxify and remove waste products from the body, making it an essential step in maintaining a healthy liver. Optimize Liver Function Detoxing your liver requires a multi-faceted approach that includes maintaining a healthy diet, exercising regularly, and reducing exposure to environmental toxins. By incorporating these steps into your lifestyle, you can promote optimal liver function and overall health. Be sure to consult with a healthcare provider before starting any new supplements or making significant changes to your diet or lifestyle. 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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6 Mocktail Recipes to Help Make Your Season Bright!
If you’re planning a holiday dinner, gathering, or party this season, consider enhancing your celebration with healthy, holiday mocktails. Yes, mocktails. Growing in popularity as more and more people cut down their alcohol consumption – about 1 in 3 adults according to recent data – mocktails (also called “zero proof” blended drinks) are in! Holiday mocktails bring all the excitement of spirit-infused libations but without the unwanted effects of alcohol. Spices, juices, plant milks, sparkling waters, natural sweeteners, and colorful garnishes are the raw materials for healthy and memorable holiday mocktail making. Here are six recipes to consider for your next gathering. 6 Easy Mocktail Recipes to Help Make Your Season Bright! Warming Mulled Wine Mocktail The deep red color of pomegranate juice offers the delightful color of wine, while the earthy spices deliver wintry warmth. Best of all, it's super easy to make. INGREDIENTS 6 cups unsweetened pomegranate juice ½ cup freshly squeezed orange juice 1 large orange, sliced 3 tablespoons pure maple syrup (or coconut sugar if preferred) 8 whole cloves 3 cinnamon sticks INSTRUCTIONS Combine all the ingredients in a large pot and bring to an easy boil on medium heat. Reduce heat to low. Simmer for about 20 to 30 minutes (simmer for up to an hour if you have the time). Strain liquid and taste. If desired, add more maple syrup (or coconut sugar) by the tablespoon. Serve in mugs and garnish with cinnamon sticks and fresh oranges. Makes about 4-5 one cup servings. You can easily double the recipe, if needed. 10-minute prep time. 30-minute cook time. Refreshing Grapefruit Paloma Mocktail Winter marks the peak season for grapefruit. This holiday paloma mocktail will offer your guests the bold and refreshing flavor (and health benefits!) of fresh grapefruit juice. INGREDIENTS 2 ounces freshly squeezed grapefruit juice 1 ounce freshly squeezed lime juice 1½ - 2 tablespoons pure maple syrup Sparkling water Ice (preferably crushed) Sliced limes and grapefruit for garnish INSTRUCTIONS Add the grapefruit juice, lime juice, and maple syrup to a festive glass and stir until well combined. Add crushed ice or ice cubes leaving a little room at top for a splash of sparkling water. Top off the glass with sparkling water, stir until mixed. Serve with a slice of lime and fresh grapefruit garnish. Makes one serving. 5-minute prep time. Vegan, Zero-Proof Eggnog Vegans and teetotalers alike can enjoy this version of the holiday favorite. It takes a little time, but the results are so seasonably festive, it’s worth it! INGREDIENTS 3 cups plant milk (see below for a homemade almond-cashew milk recipe) 1 14-ounce can full-fat coconut milk 4-6 tablespoons pure maple syrup (feel free to substitute up to half with coconut sugar, if that’s your preference) 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg 1 teaspoon pure vanilla extract ⅛ teaspoon ground cardamom Cinnamon, nutmeg, and coconut whipped cream for garnish (see below for coconut whipped cream recipe) INSTRUCTIONS Blend 3 cups plant milk (or homemade cashew-almond milk), coconut milk, pure maple syrup, cinnamon, ground nutmeg, vanilla extract, and cardamom on high until creamy and smooth (about 1-2 minutes). Taste and adjust flavor as needed, adding more spices for warmth or maple syrup for sweetness. For serving, enjoy cold over crushed ice or hot by heating over medium heat until warm. Pour in festive glasses if chilled or mug if warmed, top with coconut whipped cream and a pinch of cinnamon and/or nutmeg. Makes 11 ½ cup servings. 10-minute prep time. Chai Holiday Punch Mocktail Perfect for a larger group, the chai tea and apple cider punctuated with the juices of cranberry and orange make this warm drink one to remember! INGREDIENTS 3 cups purified water 3 tablespoons chai tea leaves (roughly 4 black chai teabags) 8 cups apple cider or juice 2 cups unsweetened cranberry juice ½ cup freshly squeezed orange juice 4 sticks cinnamon 3 cloves 1 teaspoon cinnamon Star anise (garnish) INSTRUCTIONS Boil water in a medium-size saucepan. Remove from heat. Add tea bags. Cover and let steep for 5 minutes. Discard tea bags. In a 6- to 8-quart pot, combine apple cider, cranberry juice, orange juice, cinnamon sticks, cloves, and steeped chai tea. Bring to a boil and then reduce heat. Cover and simmer for 20 minutes. Strain cinnamon sticks and cloves. Serve warm and garnish with star anise. Makes 9 servings. 5-minute prep time. 30-minute cooking time. Spicy Hot Chocolate Vegan Mocktail Rich and creamy with a dash of spice, this mocktail delights the senses while providing cozy comfort. It’s also dairy free and refined sugar free! INGREDIENTS 5 ½ cups unsweetened almond milk 2 ½ cups full-fat canned coconut milk (coconut water discarded) 4 ounces bittersweet (70% cacao) chocolate (stevia or coconut sugar sweetened), chopped 4 ounces baking dark chocolate or semi-sweet (60% cacao) chocolate (stevia or coconut sugar sweetened), chopped ½ tablespoon cinnamon 2 cinnamon sticks ½ teaspoon nutmeg ¾ to 1 teaspoon chili powder 1 teaspoon pure vanilla extract ⅓ to ½ cup maple syrup ⅓ cup chocolate liquor (also known as cocoa mass or cocoa liquor, it’s an alcohol-free base for making chocolate.) 3 tablespoons unsweetened cocoa powder Monk-fruit sweetened marshmallows INSTRUCTIONS Place all ingredients into a slow cooker. Whisk to blend cocoa powder. Cook on high setting for 1 hour. Stir often. After 1 hour, remove cinnamon sticks with a straining spoon, stir well, and then cook on low for another 1 or 2 hours, or until chocolate is completely melted. Stir in chocolate liquor then turn slow cooker down to warm. Serve marshmallows on top. Makes 6-8 servings. 5-minute prep time. 2-hour cook time. Blueberry Mojito Mocktail This super healthy and celebratory mocktail is perfect for a fancy New Year’s Eve toast or festive party. Loaded with antioxidants, this mocktail is good for your brain and body too! INGREDIENTS ⅓ cup unsweetened organic blueberry juice ½ cup sparkling water or club soda 1 tablespoon fresh lime juice 1 tablespoon pure maple syrup Frozen blueberries for garnish and 8-10 leaves of mint to garnish INSTRUCTIONS Add mint leaves to a glass. Muddle to release flavor. Add lime juice, maple syrup, blueberry juice, and sparkling water to glass and stir until ingredients are well combined. Add ice and garnish with a handful of frozen blueberries and an additional mint leaf. Makes one serving. 5-minute prep time. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Homemade Cashew-Almond Milk Soak ¾ cup of plain raw cashews and ¾ cup of raw almonds overnight in cool water or cover with hot water and soak for 1 hour. Drain, rinse well, and blend in a high-speed blender with 4 cups of filtered water. Strain through a nut-milk bag (you can buy them online). [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Coconut Whipped Cream Dairy free and sugar free, this recipe takes about 10 minutes, yielding about a cup of whipped cream. INGREDIENTS 8 ounces full-fat coconut milk (taking only the cream and leave the water) ½ teaspoon liquid stevia 1 tablespoon sugar-free confectioners’ sugar (monk fruit-sweetened works beautifully) ½ teaspoon pure vanilla extract INSTRUCTIONS Place coconut cream into a stand mixer (hand mixer is okay too). Add all ingredients and beat on high speed until its consistency thickens (usually about 10-15 minutes). Refrigerate. [/wc_box] The Gift of Health These healthy holiday mocktails show that indulgence and health really can coexist. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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15 Family Traditions that You Can Start Today
Family traditions are wonderful for many reasons. They bring back fond memories of the past, help you to live in the present, and are something to look forward to in the future. Do you have family traditions that have been passed down through the generations? Is there something that you did when you were a child and have continued to do with your children? Or, have you started new traditions with your own family? Importance of Traditions Family traditions help children make sense of life. They provide predictability and patterns that are important for both children and adults. Traditions are something that can be planned for and eagerly awaited! Often, the anticipation of something fun can be as exciting as the actual event. Traditions can help strengthen family bonds. Social connections are an important aspect of overall health and well-being. Traditions can help foster important relationships, reducing stress and loneliness. Family traditions also give a sense of belonging. The holiday season is a special time for family traditions. They are something to be joyful about! Would you like to start new traditions? To make it easier, we’ve split the traditions into 3 categories: Food, Service, and Capturing Memories. 15 Family Tradition Ideas to Get You Started Food Spending time with the ones you love and enjoying delicious foods is a part of many happy traditions. You can fill your heart while filling your stomach. 1. Enjoy a Special Meal Together This is such a simple and versatile family tradition! All you need are the ones you love gathered together and sharing food. It could be on a specific day, time, or location. You can choose to prepare the meal together or go out. 2. Bake There’s something magical about baking during the holidays. Try a new recipe or a familiar favorite. Baking holiday treats doesn’t have to leave you feeling lousy either. You can make healthy ingredient swaps and choose healthier recipes. 3. Use a Family Recipe Not only can following a family recipe be delicious and familiar, but it also provides a sense of connection and belonging to your family. If you don’t know family recipes, consider asking older family members. It just might be a fun opportunity to learn some family history too. 4. Eat Cultural Foods Even if you didn’t grow up eating cultural foods, you can make it part of your family tradition. Research your own family history and pull in some traditional cultural foods for a holiday meal. 5. Pair a Snack with an Activity Snacks are good anytime, but pairing them with a special activity can create a tradition! A few examples would be: Nature walk and holiday trail mix Holiday movie and festive fruits with dips Evening ride to see holiday lights and healthy, homemade cookies Service When you serve, you not only help those you’re serving, but you also get a boost of happiness. Spreading kindness and giving service have been shown to contribute to a sense of purpose, fulfillment, and overall well-being. 6. Give to a Charity Do you have a cause or charity that has touched you personally or holds a special place in your heart? Start a tradition that involves one of them. A few examples include: Give donations or toys to a local children’s hospital Participate in an event or run connected to an organization Volunteer at a soup kitchen or church 7. Give Anonymously There’s a special feeling that comes with giving a gift anonymously without expecting anything in return. You can drop something off on the doorstep of a neighbor, or someone in need. 8. Make A Gift The options are endless when it comes to homemade gifts. Tap into your creative side and make something that you enjoy. Consider no-sew fleece blankets, crocheted or knitted scarfs, or make some original artwork. Homemade baked goods or potpourri also make great gifts. 9. Send Cards and Letters Holiday cards and heartfelt letters are an easy way to spread some love. You could even forgo the stamps and send an email or text message. Expressing love or gratitude to people in your life will leave both you and the recipient feeling more joyful. 10. Give Your Time Giving service doesn’t have to come with a price tag. Simply spending time with the elderly, or those you care about, is a beautiful gift. If you’re able, consider shoveling snow or raking leaves for neighbors as a family. You know what they say, many hands make light work. Capturing Memories When you’re participating in a family tradition it’s often easier to be present and mindful. You’ll hopefully be making memories that you can look back on with warmth and fondness. Having a family tradition that helps to capture those memories can be fun for children and future generations. 11. Make a Time Capsule Making a time capsule with letters, pictures, predictions for the future, and other trinkets is a fun way to capture a moment in time. The time capsule can be kept in an envelope or box in a closet. Return and open the time capsule in whatever amount of time you’d like; in a year, or five, or more! 12. Write Letters, Stories, or Poetry The holidays are a great time to reflect and write. You can write letters to loved ones or collect family stories from the year. You could exchange poetry with family members or create some together. 13. Make an Ornament or Memento Making or purchasing an ornament or memento can be a fun tradition. Together, you can make or find just the right thing to mark the year. These can then be a joyful reminder of experiences and later passed on through families. 14. Take a Family Photo Get the family together and take a photo! You can be more formal and get professional pictures done, or casually gather everyone together in the living room. Sure, it’s no easy feat to get everyone smiling, but regardless, the photos will be cherished. 15. Make a Video As with photos, having a tradition of taking videos can be a fun thing for everyone to look back on. Technology makes it easy to capture memories through video. If you have a set tradition to record videos of trimming the tree, singing carols, or telling stories, it will be easier to make it happen. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] How to Easily Start Your Own Family Traditions If you’re ready to start a new tradition, just go for it! Talk with your family and friends choose something meaningful to you and start making memories this holiday season. Here are some tips when thinking about making new traditions: ● Do something that makes you happy or brings joy. ● Keep it simple or make it as extravagant as you want. ● Be flexible and adjust as needed. ● Involve the people you love: think about children, parents, grandparents, siblings, cousins, and even friends. ● Do it once, and then do it again! All it takes is one time. [/wc_box] It’s never too late to start new family traditions. Eat good food, give service, and capture memories. Most of all, find joy in the holidays with your family. 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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Food is Medicine: A Beginners Guide to Better Health Through Your Diet
Finally, Western medicine is beginning to embrace the idea that food is medicine. In aiming to solve the world’s diet-related health issues, health policy makers and medical researchers have determined that healthy foods need to be a formal part of patient care, a 2020 BMJ analysis reveals. Indeed, the U.S. Office of Disease Prevention and Health Promotion has created a Food as Medicine initiative to ensure food-insecure communities have access to healthy food and to explore evidence-based nutritional assistance and medically tailored meals as part of healthcare. While these are heartening developments, you don’t have to get sick or see a medical professional to enjoy the benefits healthy eating provides. You can start taking a “food is medicine” approach to eating today by starting to consume foods that help to support and protect your health. Here’s how. Understanding “Food Is Medicine” The idea behind “food is medicine” (used interchangeably with “food as medicine” in health policy) is simple: support health, reduce risk, and, in some instances, address serious health issues by changing what people eat. Of course, healthy foods aren’t a replacement for actual medicine or medical treatments. Rather, embracing food as medicine is one important key to the puzzle of health. What Foods Are Not Medicine? One of the first steps to adopting a diet of healthy foods as medicine is to eliminate or minimize the foods that can cause harm. Nutrition scientists from Harvard devised a list of unhealthy foods associated with most diet-related health problems. Eating these foods habitually (and to the exclusion of other healthy foods) can slowly destroy your health over time. They’re inflammatory and increase your risk of blood sugar problems, heart health issues, poor immune function, problems with memory, neurodegenerative issues, and more. Avoid or minimize your consumption of the following: 1. Added Sugar Added sugars (white sugar, brown sugar, honey, high-fructose corn syrup, etc.) may seem benign as they delight the taste buds, but they can wreak havoc on your health if overconsumed. Habitual overconsumption of sugary foods and drinks can lead to skin conditions and wrinkles, heart health issues, blood sugar problems, low mood, liver problems, excess weight, hormonal imbalances, lower immune function, and more. Too much is more than 36 grams of sugar a day for men, and 25 grams for women. Beware of artificial sweeteners! They can cause digestive issues and may have a negative impact on cognitive function, mental health, and memory. Use a healthy sugar alternative instead. 2. Baked Goods and “White” Carbohydrates Cookies, cakes, pastries, donuts, and other treats are loaded with added sugar (as well as refined carbohydrates, unhealthy fats, and salt). The sugar-salt-fat content can trigger cravings for more sweets. Consuming white bread, pasta, potatoes, rice, and pancakes also can spike blood sugar levels. 3. Processed and High-Fat Meats Processed meats like pepperoni, ham, bacon, hot dogs, and deli meats offer protein but the curing, salting, smoking, and chemical preservatives involved in processing these meats makes them a health liability. Red meat is generally high in saturated fat (unless you get a lean cut). Research has shown that too much saturated fat can raise unhealthy cholesterol levels and the risk of heart health issues. 4. Too Much Salt Most Americans get 1½ teaspoons of salt daily. Ideally, salt intake should be less than 1 teaspoon a day. While our bodies need salt, too much can increase blood pressure and the risk of heart health problems. 5. Alcohol Alcohol consumption lowers blood flow to the brain. If consumed routinely, it can shrink brain volume, cause hippocampus atrophy, and reduce the number of new brain cells. Alcohol consumption increases the risk of neurodegenerative issues affecting memory function too. Alcohol can lead to problems with blood pressure, heart health, liver function, and your digestive health. What Foods Are Medicine? Now that you know what not to consume, let’s get to the good stuff! Inspired by the Mediterranean Diet, considered one of the most healthful diets, a dietary pattern made up of the following foods is truly medicine for good health. 1. A wide variety of colorful whole fruits and vegetables Among them, berries, leafy greens, and cruciferous vegetables offer extraordinary benefits. 2. Lots of beans, lentils, seeds, and nuts The longest-lived cultures around the globe enjoy legumes as a staple food. Seeds and nuts are loaded with fiber, minerals, and healthy fats. 3. Whole grains Rich in complex carbohydrates, fiber, B vitamins, and more, enjoy a variety of whole grains such as buckwheat, gluten-free oats, quinoa, and brown rice. 4. Plant oils like extra virgin olive oil or avocado oil These are excellent sources of healthy fats. Tropical oils (coconut oil, etc.) offer healthy medium-chain triglycerides, but are best enjoyed in moderation due to their saturated fat content. 5. Moderate amounts of seafood and fish Enjoy fatty fish rich in omega-3 fatty acids like salmon, sardines, and mackerel regularly, but stay away from those known to have higher levels of mercury. 6. Moderate amounts of low-fat or nonfat dairy Enjoy probiotic- and protein-rich Greek yogurt or natural cheese. 7. Fermented foods Add probiotic-rich fermented foods to your diet such as sauerkraut, kimchi, kombucha, and yogurt. 8. Moderate amounts of quality poultry If you do strength training, protein consumption is needed to build muscle. Enjoy protein, such as pasture-raised, hormone-free eggs, with your breakfast to support healthy brain function. 9. Minimal amounts of lean red meat Enjoy occasional servings of lean red meat, organic and grass-fed, if possible. 10. Fresh herbs and spices Herbs and spices are chock-full of protective compounds and bring much flavor and enjoyment to food. 11. Green and herbal teas Drink plenty of water and beverages that promote relaxation and health. Green tea is a great alternative to coffee. Reap the Rewards A dietary pattern that includes an abundance of these healthy foods (and a minimal amount of the unhealthy foods) is associated with the following benefits: Greater longevity Healthy skin, teeth, and eyes Healthy muscles Healthy immune function Better brain function and mental health Strong bones Lowers risk of problems with heart health, blood sugar, and cellular function Healthy pregnancies and breastfeeding Healthy digestive function Healthy weight Remember though, it’s a dietary pattern that matters. As long as the majority of what you eat is healthy, occasional indulgences aren’t going to set you back. Here’s to making food your medicine! 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 Is the Impact of Perfectionism on Health?
In our society, we’re constantly bombarded with images and messages that promote perfection, telling us that anything less than the best is unacceptable. But what happens when this need for an impeccable performance in all areas of life starts to wreak havoc on your mental and physical well-being? Let’s take a closer look at how to find balance in a world obsessed with being perfect. What is Perfectionism? Perfectionism may be defined as the relentless pursuit of flawlessness. It also may involve setting impossibly high goals and standards for self and others. Perfectionists may use their pursuit of the ideal as a way of coping with stress or gaining a sense of control in their lives. Though the term is commonly used today, its true meaning and impact on our lives may not be fully understood. Perfectionism typically includes excessively high expectations for performance, behavior, appearance, and overall success. While many people strive to do their best and achieve excellence in various aspects of their lives, perfectionists tend to take this drive toward peak performance to a whole new level. What Causes Perfectionism? The root cause of perfectionism can vary from person to person. Some individuals may have a genetic predisposition towards perfectionist tendencies, while others may be influenced by environmental factors or a past trauma. Most likely, both nature and nurture contribute to the development of perfectionistic traits. One common misconception about perfectionism is that it equates to being motivated by or driven toward personal, relational, educational, or occupational achievement (or all the above). However, this may be inaccurate. Perfectionists are often driven by fear – fear of failure, criticism, or not meeting their own impossibly high standards. This type of thinking can lead to immense pressure and stress, which can ultimately become detrimental to one’s mental and physical well-being. Growing up in an environment where mistakes were heavily criticized, or were met with harsh consequences, also can contribute to developing perfectionistic tendencies later in life. On the other end of the spectrum, being praised only for achievements rather than effort or progress can perpetuate the constant need for approval and validation through an exemplary performance. Technology and social media also have played a significant role in the rise of perfectionistic tendencies. With the prevalence of curated and edited versions of people’s lives online, there’s growing pressure to always present oneself in a perfect light. Constantly comparing yourself to others can fuel feelings of inadequacy. Societal and cultural expectations also may contribute to the perpetuation of perfectionism. The pressure to be successful, have a perfect body, or maintain a clean and organized home are just some examples of societal standards that can lead to perfectionism. In some cases, perfectionism also can stem from underlying mental health issues such as obsessive or anxious thoughts. The Perfection Paradox Healthy Perfectionism Perfectionism is often seen as a desirable trait, associated with high standards, determination, and success. However, there’s a darker side to perfectionism that’s rarely talked about – the paradox of healthy perfectionism. While striving for excellence can be beneficial in certain situations, it can have detrimental effects on one’s mental and emotional well-being when taken to extremes. The concept of healthy perfectionism refers to having high standards and setting ambitious goals in pursuit of personal growth and achievement. It involves a positive mindset where mistakes are viewed as learning opportunities rather than failures. Healthy perfectionists are driven by their passion for self-improvement and don’t let setbacks discourage them from pursuing their goals. Unhealthy Perfectionism Unhealthy (or toxic) perfectionism is characterized by an unrelenting desire to achieve flawlessness that goes beyond what’s realistically achievable. Individuals who exhibit unhealthy perfectionism tend to be overly critical of themselves, constantly seeking external validation and approval for their work. They set impossibly high standards that are difficult to attain and maintain, which can lead to intense feelings of dissatisfaction despite any level of success achieved. One significant aspect of the paradox of healthy perfectionism is how it impacts a person’s overall well-being. While healthy perfectionists may experience short-term satisfaction from achieving their goals, they also prioritize self-care and take breaks when needed to protect their mental health. In contrast, unhealthy perfectionists often neglect self-care practices, such as rest and relaxation, because they fear taking a break will hinder their progress towards reaching their goals. As a result, they’re more prone to burnout. The way healthy and unhealthy perfectionists deal with setbacks also differs. For healthy perfectionists, mistakes and failures are viewed as necessary steps on the path to success. They use these experiences as learning opportunities and adapt their approach accordingly. Conversely, unhealthy perfectionists tend to be highly self-critical and can become easily discouraged when things don’t go as planned. Their need for perfection can lead them to ruminate over their mistakes, making it difficult for them to move forward. Perfectionism and Relationships Another aspect of the perfectionism paradox is its impact on relationships. While healthy perfectionists may have high standards for themselves, they may not impose the same expectations on others. They recognize that everyone has their own strengths and weaknesses and strive for collaborative improvement rather than individual perfection. On the other hand, unhealthy perfectionists may struggle in relationships due to their unrealistic or unclear expectations of themselves and others, which may result in disappointment and conflict. Some of the Best Ways to Break Free from the Cycle of Perfectionism So, how can you break free from the vicious cycle of unhealthy perfectionism? Challenge Your Beliefs It’s important to challenge your beliefs about what it means to be perfect. Striving for excellence doesn’t mean everything has to be perfect. Since perfection is an unattainable and arbitrary standard, it’s okay to make mistakes or fall short sometimes. Practice Self-Compassion Next, practice self-compassion. Instead of beating yourself up over real or perceived failures, learn to give yourself grace and understanding. Treat yourself as you would a friend, with empathy and forgiveness. Set Realistic Goals It’s important to set realistic goals and expectations for yourself. This means acknowledging your limitations and accepting that you’re human – we all make mistakes and have room for growth. Setting achievable goals can help you feel a sense of accomplishment without the pressure of perfection. Prioritize Self-Care Finally, take breaks and prioritize self-care. It’s easy to get caught up in the pursuit of perfectionism, but it’s essential to step back and recharge regularly. Taking care of your overall wellness – both physically and mentally – is crucial in breaking free from the cycle of perfectionism. Embrace Imperfection Perfectionism has been a widely praised trait in our society and is often associated with ambition and success. However, perfectionism can have detrimental effects on your physical and mental well-being. The constant drive for flawlessness can lead to an unhealthy obsession with diet, exercise, and overall appearance. This extreme focus on achieving the perfect body or lifestyle can result in disordered eating habits, over-exercising, and mood issues. In these cases, what’s perceived as healthy becomes an unhealthy pursuit that can take away from the joy of life. It’s essential to shift your mindset from seeking perfection towards embracing imperfection in pursuit of true health. Embracing imperfections means accepting yourself as an imperfect being and giving yourself more grace. It involves letting go of unrealistic expectations and focusing on progress rather than perfection. True health goes beyond just physical appearance; it encompasses mental well-being and finding balance in all aspects of life. By embracing imperfection, you can give yourself room for growth without the pressure of constantly trying to meet unattainable goals. 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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How to Make Mushroom Tea: A Guide to Immunity, Mental Clarity, and Adaptogens
Mushroom tea isn’t just a trend, it’s an ancient tradition that’s gaining modern attention for its remarkable health benefits. Let’s dive into the world of mushroom tea and discover how a special blend can enhance its benefits. What is Mushroom Tea? Mushroom tea is a soothing, therapeutic beverage made from various types of mushrooms. Historically, it has been used in various cultures for its medicinal properties, offering a natural remedy for numerous ailments. Choosing the Right Mushrooms for Your Tea Lion’s Mane: A standout in BrainMD’s Smart Mushrooms blend, lion’s mane has been wildly popular in traditional Chinese medicine for over a millennium. Known for its unparalleled brain benefits, it is rich in compounds that stimulate nerve growth factor in the brain.* Turkey Tail, Cordyceps, Reishi, Shiitake, and Agaricus: Each mushroom in Smart Mushrooms powder contributes unique health benefits, from boosting immunity to enhancing mental clarity.* Benefits of Mushroom Tea & Functional Mushrooms Immune System Support: Many functional mushrooms, like reishi and turkey tail, are known for their immune-boosting properties. They contain polysaccharides, such as beta-glucans, which can help stimulate the immune system, making it more effective in fighting infections and illnesses. Cognitive and Nervous System Health: Lion’s mane is particularly noted for its neuroprotective properties. It contains compounds that can stimulate the production of nerve growth factors, potentially improving brain function, enhancing memory, and offering neuroprotective benefits. Stress Reduction and Adaptogenic Properties: Mushrooms like reishi and cordyceps are considered adaptogens, which means they help the body manage stress. They can regulate the body’s response to stressors, reducing the harmful effects of severe stress on the body. Anti-Inflammatory and Antioxidant Properties: Functional mushrooms are rich in antioxidants, which combat oxidative stress and reduce inflammation. This is beneficial for preventing illnesses and maintaining overall health. Energy and Stamina Enhancement: Cordyceps is known for boosting energy levels and enhancing physical stamina. It improves the body’s oxygen utilization, which can lead to better athletic performance and reduced fatigue. Heart Health: Some functional mushrooms have been found to support heart health by improving blood circulation, lowering blood cholesterol levels, and reducing the risk of major heart issues. Gut Health: Functional mushrooms can positively affect gut health due to their prebiotic properties, which help nourish beneficial gut bacteria, thereby improving digestion and overall gut health. Anti-Aging Effects: The antioxidants present in functional mushrooms also can have anti-aging effects as they combat free radicals that contribute to aging and age-related problems. Blood Sugar Regulation: Functional mushrooms may help regulate blood sugar levels, which can be beneficial for people who struggle with insulin resistance. How to Make Mushroom Tea at Home Select Your Mushrooms: Opt for either fresh/dried mushrooms or a specialized blend like Smart Mushrooms powder. Preparing the Mushrooms: Ensure that fresh mushrooms are clean and thinly sliced, or measure the right amount of mushroom powder. Brewing the Tea: For fresh/dried mushrooms, steep in hot water; for mushroom powder, follow the specific preparation guidelines. Flavoring Your Tea: Enhance your tea with natural sweeteners or herbs to suit your taste. Incorporating Smart Mushrooms Powder BrainMD’s Smart Mushrooms powder, which features a blend of six medicinal mushrooms, is an excellent addition to your mushroom tea routine.* It’s organic, non-GMO, and fits well into keto and paleo diets, making it a versatile choice for various lifestyles.* Tips for Enjoying Mushroom Tea To maximize the benefits, consider drinking mushroom tea in the morning or before engaging in activities that require mental clarity. Pairing it with other health practices like meditation or light exercise can further enhance its effects. Mushroom tea, especially when made with high-quality ingredients like BrainMD’s Smart Mushrooms powder, offers a wealth of health benefits.* From boosting immunity to enhancing mental clarity, it’s a simple yet powerful addition to your wellness routine.* At BrainMD, we’re dedicated to providing the highest-purity nutrients to improve your physical health and overall well-being. For more information about Smart Mushrooms 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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5 Tips for Working Out in the Winter & How to Stay Consistent
Don’t let your exercise routines fall by the wayside this winter! With the onset of colder weather and shorter days, fitting in a good workout might feel harder. But, don’t worry, we have the best tips to help you keep working out all winter long. Movement and Mood Research has shown that being active can have an immediate positive impact on your mood through the release of endorphins. Working out can reduce stress and increase the production of neurotransmitters like serotonin, lessening the symptoms of low mood and feelings of anxiousness. With a decrease in daylight hours and less exposure to vitamin D, this time of year can also bring on low moods, also known as the winter blues. Working out is a tool that can help fight those pesky winter blues. Focusing on the connection between exercise and mental health can help keep you motivated to workout. When you exercise you may feel happier, more optimistic, less stressed, and more relaxed. Exercise and Brain Health Exercise increases blood flow to the brain, delivering oxygen and nutrients that enhance brain function, including improving your memory, focus, and concentration. Neuroplasticity, the ability of your brain to adapt and make new connections, is also linked to exercise. Additionally, exercise has been shown to reduce the risk of developing certain brain-related conditions and can protect against cognitive decline. 5 Simple & Effective Tips for Working Out in the Winter 1. Do Something You Love If you’re struggling to get started or to stick with an exercise routine, focus on this important tip. Choose a form of exercise that you enjoy and will look forward to. This may take some trial and error, or a shift in thinking. Consider trying a new form of exercise. Participate in a sport, or explore new places when walking or jogging. Joining a fun exercise class might be just the thing for you. Or, maybe try some quiet yoga in the comfort of your own home. When you can view your exercise as more than just another workout, but also as a fun activity that you look forward to, you’ll be more likely to stick with it and enjoy the benefits physical activity will bring. 2. Do Workouts with a Partner Not only does exercising with a partner or friend often make it more fun, but it also increases your likelihood that you won’t skip a workout. Having a workout partner helps keep you accountable. Another bonus of working out with a friend is that you’ll likely work harder and go for longer than you would alone. You could even think outside the box and have a virtual partner if your workout partner doesn’t live close by. So go ahead and ask your friends or family to join you. You never know, they might be looking for a partner to workout with too. 3. Try Indoor Exercises Flexibility is key when trying to stick with working out in the winter. Accepting that the weather is out of your control will do wonders for your mindset when you must make a change in plans. Look for alternative workouts that can be done indoors ahead of time. There are many online videos and tutorials that work well for working out in small spaces. Also, consider taking advantage of a local gym or community center. 4. Make a Plan Ahead of Time Do you have a specific time of day planned for your workout? Scheduling your workouts is a simple and effective way to help make them happen. You might consider tying your exercise to another activity. For example, take a walk after cleaning up dinner, or do your workout immediately after dropping the kids off at school. When it comes time for your scheduled workout, do you have a plan for what you’re going to do? It will make things a lot easier if you have specific exercises picked out ahead of time, whether it’s bookmarking a workout video or writing down a sequence of exercise movements. 5. Wear the Right Gear Most of us can relate to being in a situation without the right gear or clothing and not having a great workout experience because of that. The same goes for working out in the winter, particularly when you are exercising outside. Be prepared with the right gear to have a great outdoor workout. Remember these winter-weather tips for outdoor exercising: Layer-up to stay comfortable as you progress through your workout or if weather conditions change. Remember to protect your fingers and ears. You might be tempted to just grab a jacket or coat and call it good, but don’t overlook your mittens/gloves and a hat. Wear sunscreen. Summer isn’t the only time that you can get sunburned. If you’re heading outside on a sunny winter day, it’s important to protect your skin too. How to Stay Consistent with Exercising Sticking to your workout plans can be challenging any time of year. But, when it’s colder and darker, you may feel even less inclined to get up, get out, and put in the work. Here are some thoughts to help you stay consistent with working out in the winter: If you miss a workout, it’s ok! It’s not all-or-nothing. You might think that if you don’t meet your fitness goals 100% of the time, you’ve failed. You haven’t. Take the pressure off yourself. Keep trying! Don’t use the weather as an excuse that gets in between you and your fitness goals. There will always be reasons not to work out. On the flipside, there will always be reasons to just do it. Weather doesn’t have to be a reason that you can’t work out. Decide that now and choose to be creative if you need to alter your workouts for the weather. Preparation is often the key to success when it comes to working out in the winter. As we’ve talked about above, remember to plan ahead, wear the right clothing, and consider keeping yourself accountable with a workout partner. Be flexible. You are resilient. When the weather isn’t cooperating for an outdoor workout, have an indoor option on-hand. You might also have days when you aren’t feeling well this winter and you need to take a day off to let your body rest, or choose a gentle form of exercise. Working Out Through All Seasons Depending on the season of the year or the season of life you’re in, exercise routines might look different. How you work out can change and evolve with the seasons. Working out in the winter is totally doable with some flexibility, creativity, and persistence. Give yourself the gift of taking care of your mind and body this holiday season by exercising. You’ve got this! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. References: Basso, J. C., & Suzuki, W. A. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain plasticity (Amsterdam, Netherlands), 2(2), 127–152. https://doi.org/10.3233/BPL-160040 Drew, E. M., Hanson, B. L., & Huo, K. (2021). Seasonal affective disorder and engagement in physical activities among adults in Alaska. International journal of circumpolar health, 80(1), 1906058. https://doi.org/10.1080/22423982.2021.1906058
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Here Are 5 of the Best Ways to Prevent Colds and Flus
Winter is here! Unfortunately, that means it’s also cold and flu season. As the days continue to get shorter and colder, it’s crucial to fortify yourself against the common illnesses that can leave you feeling drained and miserable. To prevent colds and flus from ruining your holidays, arm yourself with practical habits that can support your immune system not only during the winter season, but all year round! Cold and Flu Symptoms Colds and flus are highly contagious infections that afflict millions of people every year. They can range from mild symptoms to more severe cases that can lead to hospitalization or even death. Common cold and flu symptoms include: Coughing Sneezing Congestion Fever Body aches Runny nose Sore throat The best way to protect yourself, and those around you, from becoming ill this winter is to take preventive measures, which may include natural interventions. Understanding the Difference Between Colds and Flus Before diving into the importance of prevention, it’s crucial to understand the difference between colds and flus. While they share some similar symptoms (listed above), they’re caused by different viruses (tiny organisms that can’t survive on their own but need living cells to reproduce). Colds are usually caused by rhinoviruses, which are present throughout the year, but are more prevalent during winter months. They’re highly contagious but relatively mild compared to influenza (flu) viruses. Flu viruses mutate rapidly, making it harder for our immune systems to fight off infections. Symptoms can be more severe than a regular cold and sometimes require medical intervention (such as taking powerful, prescribed anti-viral medications to eradicate the virus). How Do People Catch Colds and Flus? Once released into the air or onto surfaces, these viruses can enter your body in several ways: Inhaling Airborne Droplets When someone with a cold or flu coughs or sneezes without covering their mouth, tiny droplets containing the virus can float into the air. If you inhale these droplets, you may catch the virus and get sick. Touching Contaminated Surfaces When someone with a cold or flu rubs their nose or mouth and then touches a surface (such as a doorknob, table, or phone), they can leave behind viruses. If you touch a contaminated surface and then rub your eyes or nose, you may transfer viruses into your body. Shaking Hands Hand-to-hand contact is another common way for viruses to spread. You may be exposed to a virus when shaking hands with someone who has a cold or flu. Sharing Personal Items Sharing personal items – such as cups, utensils, towels, a brush, or even lip balm – can lead to the transmission of viruses if someone who’s infected has used them. Who’s Most at Risk of Catching Colds and Flus? Certain factors can increase your risk of catching a cold or flu, including: Weakened Immune System People with weaker immune systems (such as infants, older adults, pregnant women, and people with serious illnesses) may be more susceptible to catching a cold or flu. Close Contact with Infected Individuals People who are in close contact with someone who has a cold or flu – such as family members, coworkers, or classmates – have a higher chance of catching the virus. Lack of Cleanliness Not washing your hands regularly or failing to practice good hygiene can increase your risk of getting sick. Seasonal and Environmental Factors Colds and flus tend to be more prevalent during the colder months when people spend more time indoors in close proximity to each other. When outdoors, exposure to cold air can dry out the nasal passages and weaken the immune system, which may make you more vulnerable to catching these viruses. The best way to avoid the spread of colds and flus is to closely adhere to proven prevention strategies. Here are some simple steps you can take to stay healthy this winter. 5 of the Best Ways to Prevent Colds and Flus This Winter [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] 1. Practice Good Hygiene – Washing your hands with soap and warm water for at least 20 seconds can help kill many viruses on your hands. Be sure to wash your hands throughout the day, especially after touching frequently used surfaces or making physical contact with others. Also, keep hand sanitizer close by for those times when you aren’t near a bathroom. 2. Don’t Cough/Sneeze Into Your Hands – Use a tissue or handkerchief to cover your mouth and nose when coughing or sneezing. If a tissue isn’t available, cough or sneeze into the crook of your arm (opposite side of the elbow) instead of your hands, which will help prevent the spread of viruses. 3. Distance Yourself from Sick People – It’s recommended to remain at least six feet away from anyone who’s sick. Also, try to avoid physical contact – such as hugging or shaking hands – with others during the winter months (this may be a challenge during holiday get-togethers). 4. Keep Your Surroundings Clean – Remember to regularly disinfect commonly touched surfaces such as doorknobs, countertops, and phones or other devices. This can help kill any viruses that may be present. When it comes to protecting your health during cold and flu season, you may need a “winter cleaning” just as much as, if not more than, a “spring cleaning.” 5. Take Care of Your Health – A healthy lifestyle can help support your immune system and make you less susceptible to catching colds and flus. For optimal health during the winter months, be sure to eat a diet rich in fruits and vegetables, get quality sleep, exercise regularly, and manage stress levels. [/wc_box] Avoid the Cold and Flu Blues Colds and flus are highly contagious viruses that can spread quickly through various means such as airborne droplets, contaminated surfaces, and close contact with infected individuals. Understanding how viruses spread and who’s most at risk for contracting them can help you identify the best prevention strategies to reduce your risk of getting sick. Our hope is that some (or all) of these practical tips will help you fend off colds and flus this winter season. Stay safe out there! 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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How to Make an Acai Bowl: A Step-by-Step Guide
Acai bowls have become a popular choice for health-conscious individuals looking for a delicious and nutritious meal option. In this guide, we will explore the appeal of acai bowls, provide tips for making them healthier and dairy-free, and share a simple recipe to enjoy this tropical delight at home. Why Are Acai Bowls So Popular? Nutritional Benefits of Acai Bowls: Superfoods, Nuts and Vitamins Acai berries are renowned for their high antioxidant content, fiber, and heart-healthy fats. These small but mighty fruits originated in the rainforests of South America and have gained global recognition for their health benefits. Versatility and Flavor One of the key attractions of acai bowls is their versatility. You can customize them with various toppings like fruits, nuts, seeds, and granola to suit your taste preferences while enjoying a rich, berry-flavored base. How to Make the Perfect Acai Bowl Acai bowls, when enriched with superfoods and nuts, become a powerhouse of nutrients. Here’s a breakdown of the key components to make the perfect acai bowl every time: The Acai Berry: A Nutrient-Dense Superfruit To make an acai bowl, you'll need acai puree or powder, which can be found in health food stores or online. Opt for unsweetened versions to control the sugar content. Antioxidants: Acai berries are packed with antioxidants, particularly anthocyanins, which give them their deep purple color. These antioxidants help combat oxidative stress and reduce the risk of chronic diseases. Healthy Fats: Unlike most berries, acai is high in healthy fats, especially omega-9 and omega-6 fatty acids, which are beneficial for heart health. Fiber: Acai berries are a good source of dietary fiber, aiding in digestion and promoting a healthy gut. Superfoods as Toppings: Boosting the Nutrient Quotient Chia Seeds: Rich in omega-3 fatty acids, fiber, and protein, chia seeds are a fantastic topping for acai bowls. Flaxseeds: These seeds add a dose of lignans (antioxidants) and fiber, enhancing digestive health. Goji Berries: Known for their high vitamin C and fiber content, goji berries also offer a boost of antioxidants. Nuts: Adding Healthy Fats and Proteins Almonds: Almonds are a great source of vitamin E, magnesium, and healthy monounsaturated fats. Walnuts: High in omega-3 fatty acids, walnuts contribute to improved brain health. Brazil Nuts: Rich in selenium, Brazil nuts are excellent for thyroid function and immunity. Fruits: Vitamins and Minerals Galore Bananas: Often used in acai bowls for creaminess, bananas offer potassium, vitamin B6, and vitamin C. Berries: Blueberries, strawberries, and raspberries add extra antioxidants, fiber, and vitamins to the bowl. Dairy-Free Milk Options: Nutrient-Rich Liquids Almond Milk: Low in calories and high in vitamin E. Coconut Milk: Offers medium-chain triglycerides (MCTs), beneficial for energy. Soy Milk: A good source of protein and potassium, and often fortified with vitamins and minerals. Sweeteners: Natural and Nutritious Options Honey: A natural sweetener, honey adds antioxidants and can make your acai bowl more palatable without the need for refined sugars. Maple Syrup: Contains minerals like manganese and zinc. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""][wc_row] Delicious Acai Bowl Recipe to Make At Home [wc_column size="one-half" position="first"] Ingredients 2 packs of unsweetened frozen acai puree (or 2 tablespoons of acai powder) 1/2 cup frozen berries (blueberries, strawberries, etc.) 1 frozen banana 1/2 cup dairy-free milk (almond, coconut, or soy) Toppings: sliced fruit, nuts, coconut flakes, granola, honey (optional) Instructions Blend the acai puree or powder with frozen berries, banana, and dairy-free milk until smooth. Pour the mixture into a bowl. Add your choice of toppings. Enjoy your homemade, healthy acai bowl! [/wc_column] [wc_column size="one-half" position="last"] [/wc_column] [/wc_row] [/wc_box] Enjoy a Healthy and Delicious Acai Bowl Any Time of Day! Acai bowls are much more than just a tasty treat. When combined with superfoods, nuts, and other fruits, they offer a wide array of vitamins, minerals, healthy fats, and antioxidants. This makes them an excellent choice for a nutrient-packed meal that can boost energy, support heart and brain health, and contribute to overall well-being. With these simple steps and a bit of creativity, you can enjoy a delicious and nutritious acai bowl anytime. Whether you prefer it as a breakfast treat or an afternoon snack, acai bowls are a versatile and healthy choice for any meal of the day.
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How to Get More Omega 3s in Your Diet
Healthy fats are crucial for the body’s functioning, yet too many Americans are ingesting all the wrong kinds. Their diets are high in inflammation-triggering cooking oils, saturated fats from industrially-raised red meats, or trans fats hiding out in ultra-processed foods. But what if I told you that certain kinds of fats will actually promote your health and longevity, rather than detract from it? Yes, these healthy fats exist. They’re called omega-3 fatty acids, and they’re naturally present in a variety of delicious ingredients. Below, I’m going to share some of my top omega-3 foods. But first, let’s look at why it’s so important to get more of these fats in your diet. Why Are Fats Necessary? The fat-free and low-fat crazes that swept our country in past decades deserve to stay in the history books. Fats are necessary for numerous crucial functions of the body. We do want to stay far away from certain harmful fats, like trans fats, certain saturated fats, and anything that’s fried. But the right kinds of fats have an important role to play in our diet. First of all, they help us feel full and satiated after eating, which prevents us from overeating at or between meals. Within the body, fats help in absorbing and storing certain vitamins, minerals, and nutrients. They also assist the body in storing energy, building healthy cells, maintaining muscle mass, supporting proper brain function, and making hormones. They can even help prevent oxidative damage and degenerative nerve disorders. In other words, fat can be our friend, not our enemy. Omega-3s are one category of these helpful types of fats that we need to make sure we’re consuming regularly. Omega-3 Benefits Foods that are rich in omega-3 fatty acids are so beneficial because they help reduce inflammation in the body. And inflammation, we now know, is what hastens disease by putting constant stress on internal systems like organs, arteries, and nerve cells. I call omega-3 fatty acids “superstar nutrients” because they work against this onslaught. First, here’s a quick reminder of the different types of omega-3s: Alpha-linolenic acid (ALA) is a plant-based, polyunsaturated fatty acid that promotes brain health, including neuroplasticity. ALA also helps protect against cardiovascular and neurological disorders. Eicosapentaenoic acid (EPA) can help support a healthy mood and emotions by reducing the severity of inflammation in the brain. Docosahexaenoic acid (DHA) may assist the brain with crucial functions such as attention, processing, and memory. DHA makes up ¼ of all brain fat and helps build brain cell membranes. One scientific review noted that numerous studies have linked essential fatty acids with other health benefits: cancer prevention, brain and vision functioning, and a reduction in cardiovascular disease, arthritis, hypertension, diabetes, and neurological/neuropsychiatric disorders. On the other hand, a deficiency in omega-3s can create greater risk of a long list of health problems. These include age-related cognitive decline, depression, mood swings, and hand and foot neuropathy. But a healthy intake promotes immune response, cardiovascular and joint health, vision, skin health and wound healing. Omega-3 fatty acids are also critical for pregnant women, as they help develop her baby’s eyes, brain, and immune system. Omega-3 vs. Omega-6 One word of caution: Don’t confuse omega-3s with omega-6s. Most Americans should be increasing their omega-3 intake and reducing omega-6. In decades past, humans consumed these at about a 1:1 or 1:2 ratio of omega-6 to omega-3. But with the modernization of processing and storing groceries, today’s foods are often formulated with ingredients like preservatives and processed oils—which, unfortunately, are high in omega-6s. Today, that 1:1 ratio of human consumption has ballooned to 20:1! You can only imagine the inflammatory havoc this wreaks on the body, raising the risk for everything from heart disease to cancer. When increasing your omega-3 intake and reducing omega-6s, aim for an optimal ratio of 1:2 omega-6 to omega-3 (and no higher than 1:3). Studies have shown that maintaining the correct ratio of omega-3s to omega-6s will also help maintain healthy cholesterol levels. You’ll decrease triglycerides and help prevent LDL from oxidizing, which reduces damage to arteries. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] My Favorite Omega-3 Foods Want to start getting more omega-3s in your diet? Add some of my favorite omega-3-rich foods to your shopping list: Meat and fish. Omega-3 fatty acids are found in fatty fish such as salmon, albacore (white) tuna, mackerel, herring, sardines, lake trout, and halibut. When eating other meats, select grass-fed, free-range types, which have roughly 4% to 6% EPA/DHA and much lower levels of omega-6 and saturated fats than factory-farmed meat. Eggs. If you don’t have sensitivities to eggs, they’re a great omega-3 option—rich in protein, simple to prepare, and versatile for use in many dishes. Plus, you can make hard-boiled eggs in advance and grab them for on-the-go snacks. Always choose a variety that is cage-free, organic, and DHA-enriched from vegetarian-fed chickens. Herbs. We don’t always associate herbs with providing healthy fats, but herbs can be an easy (and flavorful) way to sneak them into your diet. For example, oregano, a strong antioxidant, is a source of omega-3 fatty acids. And thyme increases DHA while being densely packed with polyphenols, vitamins, and minerals. Flax, chia, or hemp seeds. Seeds are naturally high in omega-3s, and I love them because they’re so easy to add to meals. Sprinkle some seeds in smoothies, on salads, or on top of oatmeal, for example. Just be aware that the benefits of seeds don’t necessarily translate to their corresponding oils. For example, I advise staying away from flax oil, which is actually inflammatory and higher in omega-6 fatty acids. Walnuts. When it comes to omega-3 content, one nut beats out all others by a significant margin: walnuts. Make sure that you’re buying raw, unsalted nuts. Avoid roasted varieties, which can oxidize the nuts’ oil. If roasted is the only option, pick dry-roasted over those roasted in oil. [/wc_box] Benefits of Taking Omega-3 Supplements Many people don’t consume the optimal omega-3 to omega-6 ratio or get enough healthy omega-3s in their diet. That’s why omega-3 supplements can really save the day—and your health. In addition to the many benefits listed above, omega-3 supplements have been associated with improving responses to everyday stressors and increasing blood flow to the brain. Help ensure a healthy omega-3 balance by taking fish oil supplements. This is especially important for people who don’t eat fish in their diet, but even fish eaters can struggle with getting the suggested amount of omega-3s. A fish oil supplement is the best-known source of both EPA and DHA. Most adults can take 1 to 2 grams of high-quality fish oil per day, balanced between EPA and DHA. A healthy balance is generally 60% EPA to 40% DHA, but healthcare professionals’ opinions on this can vary. Those with inflammatory issues may want to increase the dose to 3 or 4 grams per day. To remove the guesswork, BrainMD offers Omega-3 Power, with 1,600 mg of EPA, DHA, and other omega-3s to help boost mood, focus, memory, cognition, and heart health. Protect Your Body and Brain Health with Omega-3 Foods Fats are so important for a healthy brain and body, but we want to be extra careful about consuming the right kinds. Because the body cannot naturally manufacture crucial omega-3 fatty acids, you’ll need to get your prescribed amount from both foods and supplements. Your body will benefit from their anti-inflammatory effects in the short-term, creating better health, lowered risk of disease, and greater longevity over the long-term.
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