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5 Powerful Healthy Habits for Families to Start the New Year Off Right
The New Year is the perfect time to start new healthy habits. It’s a tradition for many of us to set goals and look ahead at the beginning of a new year. Here are 5 healthy habit ideas that you can implement; each one is a powerful way to start the New Year off right! 5 Healthy Habits for Families to Enjoy Together 1. Eat Together Research on the benefits of eating family meals is abundant and positive. Sitting down to eat a meal together as a family can have positive effects on children and adults mentally, emotionally, and even physically. You likely don’t even realize all the benefits that come with eating together. Benefits of Family Meals: Social connection Strengthened family bonds Sense of belonging Greater emotional well-being Healthier eating habits More mindful eating More balanced diet Provide routine Less risky behavior in children and teens Eating together also provides the opportunity to learn and teach cooking skills. You might try taking turns choosing the menu or preparing the meals. The family mealtime doesn’t have to be dinner, either. Maybe breakfast, brunch, or lunch is a better alternative for your family. Overall, eating together is about more than just the food. This one healthy habit can promote connection and well-being for the entire family. 2. Practice Positivity Choose to practice positivity in your home. By calling it a practice, the pressure to be perfect disappears. When you slip up, as we all do, you can remind yourself and your family, “we are practicing.” Positivity in your home includes the way you speak, think, and act. Practice sharing positive affirmations with your family. Positive affirmations promote self-worth and confidence. You might want to choose affirmations together. You can write down your favorite ones and leave them somewhere you’ll see them regularly. 10 Positive Affirmations for Families: 1. I believe in myself 2. I am loved 3. I am enough 4. I am kind to myself and my family 5. I am grateful for what I have 6. I am helpful 7. My family supports me 8. We celebrate each other 9. We work together to overcome challenges 10. Our family is a place for growth and learning Look for the good in your home and family. What you look for you will find. Practice acknowledging the good and positive things. This will help you cultivate an attitude of gratitude. Give praise freely to your family. Sincere praise helps to build stronger bonds and good feelings for both the giver and receiver. You might find that just one person developing a habit of vocalizing the good things will cause a domino effect of positivity in your home. 3. Play Do you have a habit that involves play? If you don’t have one, you should! It might seem unusual, but play isn’t just for kids, and in this modern, busy world, sometimes adults forget that it’s good to just play sometimes. This might look like simply sharing a joke with a friend, creating art, building a snowman, playing fetch with a dog, or doing a puzzle. Your goal can simply be to enjoy yourself. Benefits of Play: ● Relieves stress ● Boosts creativity ● Improves problem-solving skills ● Improves brain function ● Boosts energy ● Improves social skills Spending time outside or combining exercise with play is a great way to get even more healthy benefits and make the most of your time. Play is often overlooked but can be a powerful habit that will add to the joy in your life. 4. Read It’s well known that reading is good for you. Reading strengthens your brain, reduces stress, improves memory, focus, knowledge, communication skills, and much more. There are many ways to make a habit or routine of reading. It can look like reading aloud to your children or setting aside a specific time to read independently. Reading in the middle of the day provides a nice break, and reading at the end of the day is a peaceful way to wind down. You can set the example of reading as a fun activity. Keep books around the house and go to the library for an outing. Books also make great gifts. Simply letting your children see you enjoy reading is a powerful modeling tool. 5. Make Small Changes Start making small changes today to create the life you want. Even simple and tiny changes can make a large and lasting difference. If you consider the small changes as tiny course corrections, over time they can make a big difference. Research has shown that making smaller, more manageable changes to your lifestyle can have a big impact. The idea is that if you improve consistently by just 1%, over time it will add up to tremendous growth. Small habit changes that can have a big impact: ● Drink water instead of another alternative ● Add more fruits and vegetables to your meals ● Eat the rainbow ● Reduce processed foods ● Choose healthier snacks ● Take a walk ● Breathe deeply ● Go to bed a little earlier ● Choose reading over electronics Choose one thing and make small changes starting today, and over time you’ll notice that you have new habits that improve your overall health. How to Start a New Habit What healthy habits do you want to try this year? Visualize yourself doing them and doing them amazingly well. Defining a specific time or place for your new habits can be helpful. Consider beforehand what you’ll need to make them work. For example, if you want to eat together more, plan a menu and pick a mealtime. Or, if you want to read more, choose some books and set them by your bed so that they’ll be there when you wind down. Check in with your progress and evaluate how things are going after an amount of time. Make adjustments as necessary. It’s ok if you don’t get it right the first time. New habits can take time to stick, but if you keep trying and adapting you’ll be able to create a happier, healthier you in the New Year. 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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Why You Need This Nootropic Supplement for Your Memory
Patients frequently ask me for the best nootropic supplement. A nootropic is a substance, often referred to as a drug or a nutritional supplement, that is used to enhance memory or other cognitive functions. The supplement options are plentiful, with advertisements and claims online, some boasting life-changing outcomes. Unfortunately, most of these are just clever marketing. There are, however, some excellent nootropic nutrients and herbs available; it is important to choose wisely. True story: Long before I worked for Amen Clinics, I was working as a naturopathic family doctor in Oregon. One of my regular patients brought me a bottle of BrainMD’s Brain & Memory Power Boost, saying that she had started taking it and felt it was helping her with memory and brain fog. She wanted to know if I felt it was safe for her to continue taking it, and if so, whether I could recommend something similar that would cost less. At the end of her visit, she left the bottle with me, and I set out to do a little research. Here is what I discovered: Brain & Memory Power Boost is a very safe, well-designed, and effective supplement. And no, I could not replicate it, even by combining two or three supplements together, for less money. I immediately began recommending this supplement to my patients, especially those with concerns about memory or mental clarity. Several years later, I find myself working at Amen Clinics where I continue to recommend this supplement more than any other, due to its wide application for many different types of patients. 6 High-Quality Ingredients in Brain & Memory Power Boost The high-quality ingredients include the following: Phosphatidylserine (PS) – Extracted from sunflowers, PS is a phospholipid present in cell membranes, especially in the brain and nervous system. It helps the body transmit messages between nerve cells in the brain. One recent meta-analysis concluded that PS had a positive effect on the memory of older patients with cognitive decline, with no adverse effects. In addition, in an animal model, dietary supplementation with PS significantly increased resistance to oxidative stress and extended the lifespan of organisms. Translation: this appears to have an anti-aging effect. Historically in naturopathic medicine, PS has been used to reduce the effects of stress and is sometimes given before bed when sleep is disrupted due to high stress during the day. Acetyl-l-carnitine (ALC) – Several studies have suggested ALC plays a role in slowing down cognitive decline. The human body makes ALC in the brain, liver, and kidneys and levels can be effectively increased by taking it orally. While its mechanism is yet unclear, and more studies are needed, ALC appears to be safe and well-tolerated and may improve memory, attention, processing, and verbal fluency when studied in people with Alzheimer’s disease and mild cognitive impairment. N-Acetylcysteine (NAC) – This is used as a medicine to treat acetaminophen overdose and as a mucolytic (breaks up mucous) compound. It is quite safe even at high doses, and is a building block for glutathione, which is arguably the most important antioxidant that the human body produces. The applications of NAC in psychiatry are extensive, ranging from substance use disorders to traumatic brain injuries, obsessive compulsive disorders, depression, schizophrenia, and Alzheimer’s disease. Alpha-Lipoic Acid (ALA) – ALA is an antioxidant made by the body, found in every cell, helping to turn glucose into energy. Because it is both water and fat soluble, it can easily pass into the brain where it may help protect the brain and nerve tissue. Newer studies are finding ALA supplementation to support healing in traumatic brain injury and Alzheimer's disease in animal models, suggesting great potential for future human studies on ALA for both neurological and psychiatric conditions. Ginkgo Biloba Extract – This herbal extract has been used for centuries in Traditional Chinese Medicine to treat both cardiovascular and cerebrovascular diseases and Alzheimer’s disease. It has also been studied extensively in modern times. Recent research has shown that it may act by inhibiting oxidative stress and neuroinflammation, both mechanisms that are implicated in Alzheimer’s disease pathogenesis. It appears to be anti-inflammatory as well as improving circulation to microvasculature, which includes all the tiny capillaries that bring oxygen and nutrients to the brain. Huperzine A – This is a plant extract from a plant called Chinese club moss (Huperzia serrata) that has been used for centuries in Chinese medicine to treat memory loss. This extract appears to have benefit for all ages – it has been found to benefit college students, people with Alzheimer’s disease, post-menopausal women, and the elderly in studies. It has even been shown to improve cognition, mood, and functional deficits after moderate and severe head injuries. The neuroprotective effects of Huperzine A round out this formula. Best Nootropic Supplement for Memory When my patient returned for her follow-up visit, I happily gave my blessing to Brain & Memory Power Boost and told her I thought it was an excellent value. Most recently, I am known to bring bottles of this fantastic supplement to hand out (like a healthy treat) at gatherings of family and friends. What gift could be better? Brain & Memory Power Boost Brain & Memory Power Boost promotes the brain’s energy generation and the overall functioning of its 200 billion cells. Its ingredient profile supports the connectivity functions of the trillions of synapses that these cells make with each other and defend against oxygen free radical and other toxic threats to the brain. This advanced brain and memory support formula is developed from clinical research to help sustain circulation to your brain, which is crucial for you to maintain your mental edge. Brain & Memory Power Boost promotes healthy aging and can benefit brains of all ages. Get the ultra-pure, nootropic nutrients in Brain & Memory Power Boost today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Brain & Memory Power Boost and our full list of brain healthy supplements, please visit us at BrainMD.
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Vitamin D2 vs. Vitamin D3: Which One Is Right for You?
Are you feeling the winter blues? One nutrient that may help lift your spirits is vitamin D. But wait, isn’t there also something called vitamin D3? Indeed, there are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). While they may seem similar, there are key differences between the two forms that affect how they function in our bodies. Let’s dive deeper into these two types of vitamin D. What Is Vitamin D? Vitamin D is a vitamin that’s essential for maintaining overall health and well-being. It plays a crucial role in the body’s ability to absorb calcium, which is necessary for building strong bones and teeth. Vitamin D also is involved in supporting immune function, regulating mood, and promoting healthy cell growth. Vitamin D is a fat-soluble vitamin that plays an important role in keeping our body healthy and functioning properly. It’s also referred to as the “sunshine vitamin” because our skin produces it when exposed to sunlight. Once vitamin D has been absorbed into the bloodstream, it travels to the liver, where it gets converted into a form called 25-hydroxyvitamin D (calcidiol). This form then travels to the kidneys, where it’s further modified into its most active form known as 1,25-dihydroxyvitamin D (calcitriol). It’s this final form that carries out all the important functions of vitamin D in our body. One of the main roles of vitamin D is promoting calcium absorption from our intestines, which helps maintain strong bones and teeth. In fact, without enough calcium intake, consuming more vitamin D doesn’t have any significant benefits for bone health. What Is Vitamin D3? Vitamin D3 (cholecalciferol) is produced by human skin cells when exposed to sunlight. When ultraviolet B radiation is absorbed by the skin, it triggers a reaction in cholesterol molecules that leads to the production of vitamin D3. This process typically occurs within 15-20 minutes of sun exposure on bare skin, making sunlight one of the primary sources of vitamin D3. Once obtained through sunlight or consumed through food or supplements, vitamin D3 undergoes several metabolic steps before becoming an active form that can be used by the body. While both vitamin D2 and D3 have similar functions in the body, research suggests that vitamin D3 may be more effective at increasing blood levels of vitamin D, and may have a longer duration of action, compared to vitamin D2. While both forms of vitamin D are essential for strong bones, teeth, and muscles, they have some key differences… Vitamin D2 vs. Vitamin D3: 6 Key Differences! 1. Sources One of the main differences between vitamin D2 and vitamin D3 is their sources. Vitamin D can be found in many plant sources, mushrooms, and fortified foods. On the other hand, vitamin D3 is primarily obtained through sunlight exposure. It’s produced when UVB rays from the sun are absorbed by the skin cells. Aside from sunlight exposure, small amounts of vitamin D3 can be found in select animal-based foods such as fatty fish (like salmon, tuna, and mackerel), liver, egg yolks, and beef. However, it’s worth noting that these food sources provide only a fraction of the recommended daily intake for vitamin D3. 2. Absorption Another significant difference between these two vitamins is their absorption rate by our body. Studies have shown that vitamin D3 has a higher bioavailability (better absorption into the body) than vitamin D2. 3. Conversion When it comes to converting into its active form in the body, there’s a notable difference between these two vitamins. While vitamin D2 needs to undergo conversion in both the liver and kidneys to become active, vitamin D3 only needs to convert once in the liver. 4. Function Both vitamin D2 and vitamin D3 are essential for maintaining bone health, but they have different functions in our body. Vitamin D2 is commonly used to fortify foods and supplements, while vitamin D3 is used primarily in our bodies to regulate calcium levels and strengthen bones. 5. Dosage The recommended daily intake of vitamin D varies according to leading health sources. The US Institute of Medicine’s daily allowance is 400-800 IU, but other commonly recommended dosages range from 1000-2000 IU. Due to its greater efficacy, it’s recommended to take vitamin D3 rather than D2. 6. Deficiency Deficiency of both vitamins can lead to similar conditions like soft bones in children and brittle bones in adults. However, studies have shown that supplementation with vitamin D3 can help support healthy blood levels of vitamin D more efficiently than vitamin D2. The D3 Difference Vitamin D3 is an essential micronutrient for overall health and well-being. It’s produced by our bodies in response to sunlight exposure and can be found in small amounts in certain foods. It undergoes several metabolic processes before becoming an active form that supports various bodily functions. It’s crucial to meet the recommended daily intake of vitamin D3 through a balanced diet or supplements to maintain optimal health. Be sure to consult with a doctor or other healthcare practitioner before starting any supplement regimen. 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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2 Healthy Dessert Recipes from Tana Amen's Cookbook
When many people think of the holiday season, they think of food—and especially sweets. Cakes, pies, cookies, and chocolates can seem like required eating at many holiday events. But here’s the good news: You can have all of the holiday fun and the tasty desserts without going overboard. When you consume too much sugar, carbs, and unhealthy fats, your diet, your energy, and your sleep quality suffer—not exactly a good way to keep up your holiday cheer. That’s why I love creating desserts with all of the decadence of traditional recipes, but without all of the junk. Here are just a few tweaks I suggest to help turn desserts from destructive to delicious (and nutritious): Replace toxic table sugar with sweeteners like stevia or monk fruit. Incorporate good-for-you spices like cinnamon to boost the health benefits. Use tree-nut or seed butters instead of peanut butter. Add fiber and protein through additions like fresh fruit and raw nuts. Swap butter and vegetable oils for healthy fats like coconut oil. To get you started, here are a couple of recipes that are my personal holiday favorites. They’ve proven to be hits with friends and family over the holidays, too! Chocolate Cashew Protein Balls Chocolate and a protein boost to get you through the holidays—these bite-size treats are a win-win. But it’s important to choose your ingredients carefully. I use BrainMD Brain in Love, which is my husband’s, Dr. Daniel Amen’s, recipe. It’s delicious, but it’s also sugar-free, gluten-free, dairy-free, cholesterol-free, non-GMO, and good for your brain and body. This decadent dark chocolate has 400 mg flavanols (bioactive compounds that have antioxidant properties), plus 3 g fiber and 3 g protein, per serving. Holiday Tip: As an added bonus, you can easily whip these up as homemade gifts for family and friends. Or you can bring them to holiday parties so you have your own healthy treats. By planning ahead, you won’t be tempted to engage with any of the sugar-bomb desserts on offer. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Chocolate Cashew Protein Ball Recipe [wc_row] [wc_column size="one-half" position="first"] Ingredients: ½ cup chocolate or vanilla plant-based Brain MD protein powder 1 cup cashew butter or other tree-nut butter, or seed butter (no-stir variety) 2 tablespoons stevia powder, monk fruit, or honey (optional) ¼ cup flax meal 1 teaspoon cinnamon (or cacao powder for more chocolate flavor) 2 teaspoons vanilla ¼ cup chocolate chips (dairy-free and sugar-free—the Lilly’s Brand is great) 24 toothpicks 8 ounces dark chocolate (dairy-free and sugar-free, such as the Brain MD brand) 2 tablespoons coconut oil (optional) 24 truffle liners (optional) 24 colorful foil wrappers (optional) [/wc_column] [wc_column size="one-half" position="last"] Directions: Line a cookie sheet with parchment or wax paper. In a large bowl, thoroughly mix together the protein powder, cashew butter, stevia or other sweetener, flax meal, cinnamon, vanilla, and chocolate chips. Form into balls, insert a toothpick in each, place on parchment paper, and refrigerate for a minimum of 30 minutes. Put the 8 ounces of chocolate (and coconut oil if desired) in a microwave-safe bowl. (Coconut oil is not necessary, but it will give you a bit of grace, guaranteeing that you don’t burn your chocolate, and give you a smooth, creamy consistency every time.) If using chocolate bars, break them into pieces. Heat the chocolate in 20- to 30-second intervals, stirring each time. Heat until the chocolate is completely melted and smooth, being careful not to burn it. If you prefer heating chocolate over the stove, either heat over low heat using a double boiler, or use a small pot and stir constantly so the chocolate doesn’t burn. When the chocolate is liquefied, dip each ball into the chocolate mix and place back on the lined cookie sheet. Place the tray of chocolate-covered protein balls in the refrigerator for a minimum of 30 minutes so the chocolate hardens. If desired, wrap in colorful foil wrapping, remove the toothpicks, and place in truffle liners. Store in the refrigerator. [/wc_column] [/wc_row] Notes: Be sure to use a firm “no-stir” brand of cashew butter (or other nut butter) or seed butter. Also keep the balls small, which will make them easier to work with. Nutritional Info: This recipe makes 24 balls. Each serving has 81.5 calories, 7.4 g fat, 1.2 g saturated fat, 9.1 mg sodium, 3.9 g carbohydrates, 0.8 g fiber, and 3 g protein. [/wc_box] OMNI Apple Cobbler Squares This is a fan-favorite dessert recipe from my book The Omni Diet, and it’s especially great for the winter holidays, when apples are in season. I like to use red apples for this recipe, because they’re sweeter, but you can also use a combination of red and green. The warming spices of cinnamon, nutmeg, and ginger also add traditional holiday aromas and flavors. Plus, spices are a delicious and easy way to add numerous health benefits to your desserts! Holiday Tip: Holidays can be difficult enough when we adults have to monitor our own food and sugar consumption. But it’s even trickier when our children are constantly being pushed foods that are unhealthy and toxic to their brains, teeth, and bodies. That’s why, when my daughter Chloe was younger, I made sure to provide a brain-healthy meal and dessert, like this apple cobbler, at home before she went out to places where sugar was going to be the main event (like holiday parties). When you provide better options for your kids—and model those choices as the parent—you’ll find they learn how to make healthier choices themselves as they get older. [wc_box color="secondary" text_align="left" margin_top="" margin_bottom="" class=""] Healthy Apple Cobbler Squares [wc_row] [wc_column size="one-half" position="first"] Ingredients: Crust 3⁄4 cup almond flour 3⁄4 cup all-purpose gluten-free flour 8 dates 4 teaspoons coconut oil Filling 7 apples 1⁄2 cup monk fruit sweetener 1 teaspoon cinnamon 1⁄2 teaspoon nutmeg 1⁄4 teaspoon ginger Crumble Topping 1⁄4 cup pecans or walnuts 1⁄4 cup almond flour 2 tablespoons unsweetened almond butter 6 dates [/wc_column] [wc_column size="one-half" position="last"] Directions for Crust: Preheat oven to 350°F. Coat a 9x9-inch glass baking dish with a light coat of coconut oil. In a food processor, mix the flour, dates, and coconut oil until the mixture is pasty and holds together. Press the mixture into a pan with fingers, halfway up the sides. The crust should be thin. Bake for 10 to 15 minutes until light golden brown. Directions for Filling: Meanwhile, prepare the filling. Peel and chop apples. (Try using the slicer attachment on a food processor as a shortcut.) Place apples in a medium pan over medium heat. The apples will release fluid and begin to dehydrate. Add monk fruit, cinnamon, nutmeg, and ginger. Cook until the apples are hot and soft, about 15 minutes. Don’t allow the apples to dry out and burn. Remove the apples from heat and pour into the pie crust. Assembling Cobbler: Mix all topping ingredients in a food processor until well-blended and chunky. Remove the crumble topping from the food processor and use your hands to sprinkle on top of the apples in the pie crust. Bake the pie for 15 minutes. [/wc_column] [/wc_row] Nutritional Info: This recipe makes 16 servings. Each serving has 158 calories, 7 g fat, 2 g saturated fat, 0.0 mg sodium, 0.0 mg cholesterol, 15 g carbohydrates, 3.8 g fiber, 8 g sugar, 2.8 g protein. [/wc_box] ’Tis the Season for Staying Healthy With cold and flu bugs circulating, holiday stress, and shorter, darker days, it’s crucial to maintain our health this time of year through any strategies possible. One easy way to feel better all season long is to stick to a healthy, nourishing diet and just say no to the gorge-fests that can accompany this season. These delicious desserts are proof that you can still indulge in amazing treats while never feeling deprived—and stay on track until the new year and beyond.
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Tana Amen's Top Picks: Non-Toxic Personal Care Products for a Healthier Regimen
When it comes to choosing personal care products, just like with my diet, I’m very selective about what I purchase. Shopping smartly is crucial, because the formulations we slather on our bodies—from nail polish to sunscreen—are often chock-full of chemicals. And critics suspect that some of them may have health-harming effects. On the other hand, I also remember a time when the label “all-natural” felt like a code phrase for “doesn’t work.” Thankfully, those days are in the past. In recent years, growing awareness about products’ ingredients—plus further scientific studies evaluating their potential side effects—have changed the landscape. Today, buzzwords like “clean,” “natural,” and “organic” are normal and even expected on our beauty shelves. And manufacturers are making strides to ensure not only these products’ safety but their effectiveness. If you’re looking for some suggestions on what to buy (and avoid), read on for some of my favorite personal care brands and products in 7 key categories. Non-Toxic Personal Care Products to Support a Healthier Daily Regimen Non-toxic Nail Polish I’m probably not alone here, but having a freshly done manicure and pedicure instantly makes me feel more put-together—and, yes, more polished. But nail polish can be formulated with all kinds of scary ingredients. That’s why I really appreciate Zoya, a non-toxic option. The brand makes hundreds of shades, so you’ll never lack choices, from shimmers and glitters to neutrals and brights. But, more importantly, it’s free of formaldehyde, formaldehyde resin, dibutyl phthalate, toluene, camphor, triphenyl phosphate (TPHP), parabens, xylene, ethyle tosylamide, and lead. Plus, if you prefer to outsource your manis and pedis, this brand is also found in many professional nail salons. Non-toxic Feminine Care Products When buying basic feminine care products like menstrual pads and tampons, you might assume they aren’t harboring potential toxins. But the Campaign for Safe Cosmetics (CSC) warns that they may contain a few ingredients of concern, including the following: Dioxin from bleach has been linked to cancer, hormone disruption, and endometriosis. Pesticides that are used on conventionally grown, non-organic cotton are associated with side effects like infertility, neurological dysfunction, and developmental defects. They may remain present as residue on feminine care products, which aren’t required to be tested for pesticides before hitting shelves. Unknown “fragrance” ingredients may contain allergens, sensitizers, phthalates, neurotoxins, and synthetic musks. Some of these are linked to hormone disruption and fertility effects. Avoiding these hidden toxins is especially important because they’re coming into contact with very sensitive areas of the body. For healthier options, the CSC recommends brands like Seventh Generation and Natracare for pads and tampons, or DivaCup and The Keeper reusable menstrual cups as waste-free alternatives. Non-toxic Sunscreen It’s impossible to overstate the importance of sunscreen—and the need to apply it often. Living in sunny Southern California, I consider it one of the most important personal care products in my daily life. Sunscreen protects us from deadly diseases like skin cancer and melanoma while preventing painful effects like sunburn. It’s also one of the most fundamental ways we can keep our skin looking its best as we age, helping prevent premature wrinkles and hyperpigmentation. A few suggestions for proper usage: Ensure you’re applying enough product to your face and body (even on cloudy days or when you’re driving). In general, reapply every couple of hours throughout the day—more often if you’re sweating or swimming. For the face, I like Juice Beauty Oil-Free Moisturizer SPF 30, as well as Saint Jane Luxury Sun Ritual Pore Smoothing SPF 30. If you’re looking for entire natural product lines, Coola is an organic option with a full range of face and body products that are free of ingredients like parabens, phthalates, synthetic fragrance, oxybenzone, and octinoxate. And Supergoop has all kinds of different formats (stick, cream, lotion, spray, and more) with a mineral-based formula that leaves out a long list of potentially damaging ingredients. Non-toxic Body Wash Traditional body washes can be formulated with several ingredients believed to be harmful. The nonprofit organization Breast Cancer Prevention Partners calls out a few common culprits: Formaldehyde is a known carcinogen and may be used as a preservative in personal care products. Triclosan, an antimicrobial ingredient, may disrupt Parabens help prevent mold and bacteria growth, promoting a longer shelf life. But these chemicals have been studied for their disruption of hormones and increased breast cancer risk. Ethoxylated ingredients are chemicals that may be linked to cancer. Watch out for any ingredients that end in ‘eth.’ Luckily, there are now many natural, clean, and organic body washes available on the market. Dr. Bronner’s Pure-Castile Soaps, which are available in both liquid and bar form, are classics in the natural-products category and now are Environmental Working Group (EWG)-certified. Made with organic and fair-trade ingredients, they have no synthetic preservatives, detergents, or foaming agents, and they’re infused with organic oils to provide extra moisture for skin. (As a bonus, these soaps clean just about everything—from skin and hair to pets and dishes.) Another good choice for both face and body, available at many drugstores, is Eucerin Advanced Cleansing Body & Face Cleanser. It’s fragrance-free, so it’s ideal for sensitive skin. Non-toxic Deodorant Even big-name brands like Dove and Secret have been hopping on the natural and aluminum-free deodorant bandwagon. That’s because more consumers are saying no to traditional deodorant and antiperspirant ingredients like aluminum, parabens, triclosan, and phthalates. Detractors fear some of these ingredients can be absorbed by skin and disrupt hormones, ultimately raising the risk of breast cancer. Natural deodorant products have evolved to include ingredients that are both non-toxic and effective. Native Deodorant has a range of scents (all made without aluminum or parabens), but the Unscented and Lavender & Rose varieties have the highest rating on the EWG Skin Deep database. The same EWG thumbs-up is given to another of my favorites, Humble Vegan & Sensitive Skin Deodorant in Simply Unscented. It’s free of aluminum, alcohol, parabens, talc, or artificial fragrances. Non-toxic Toothpaste Our mouths, teeth, and gums deserve non-toxic products for optimal oral health. I reach for Burt’s Bees Clean & Fresh Fluoride Free Toothpaste in Mint Medley, sweetened with steviol glycosides, naturally found in stevia plants. It’s made without sodium lauryl sulfate (SLS), triclosan, artificial flavors or sweeteners, preservatives, and blue, red, and yellow dyes. Another great choice is Tom’s of Maine Antiplaque & Whitening Toothpaste. The formula is free of gluten, parabens, formaldehyde, artificial colors, dyes, mineral oil, phthalates, SLS, artificial flavors and sweeteners, diethanolamine (DEA), polyethylene glycol, and triethanolamine (TEA). Non-toxic Hair Products Finding non-toxic haircare products is a must, since these formulas interact with our skin, not just our hair. Plus, we tend to use a lot of different products throughout a typical day or week, from shampoos and conditioners to hairsprays and gels. Innersense Organic Beauty has a full range that’s suitable for all hair types—without synthetic surfactants, gluten, or silicone-based ingredients. Another brand with a commitment to nixing controversial ingredients is Briogeo, which shuns sulfates, parabens, phthalates, silicones, DEA, and synthetic dyes in its entire line. Haircare brands like these will let you do your ’do, without the damage. Choose Your Personal Care Products Carefully Everyone knows I have a commitment to eating a diet that’s well-balanced, energy-boosting, and rooted in nature’s abundance. But we all need to be more aware of (and particular about) the products we put on our body, not just in our body. Environmental toxins, unfortunately, are now present everywhere in our modern world. That’s why it’s crucial to take whatever steps we can to minimize them, when possible, by being better-informed consumers. We must all do our homework to ensure that our maintenance of total-body health extends to our personal care product choices, too.
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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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