Skip to content
Wellness Blog
How to Be Healthy and Productive While Working from Home
Countless lives have been impacted by recent global events. One of the numerous ramifications of the present health crisis is that a significant portion of our nation’s workforce is now conducting business off-site. Many will find the adjustment to working from home to be disorienting, distracting, and isolating. As with any transition, there are pros and cons. There are also positive and negative ways of dealing with the changes. So, how can you make the most of your new work situation? Here are some practical suggestions for how to navigate the work from home life with helpful tips from several BrainMD staff members: 8 Tips for Working From Home Effectively Establish a Daily Routine Here are some useful tips from our Digital Marketing Specialist, Jenessa B. These should help you establish a daily routine that will increase productivity while you work from home: Wake up early, do a workout/go for a walk, drink tea, get dressed in normal day clothes Begin working in your dedicated workspace (in a quiet area of the house) Use timers on your phone or computer to remind you of meetings and to complete tasks Play your favorite music, nature sounds, or just enjoy the silence Drink lots of water while you work to avoid snacking Stay connected with the other members of your team every day Use the Do Not Disturb feature on your phone to eliminate distractions End your workday at your normal time and walk away until the next morning; don’t let work interfere with family/relax time at night Morning Inspiration There are plenty of early birds in the world and probably an equal number of people who don’t have a coherent thought before noon (or at least until they’ve had a cup of coffee). Either way, if you need some inspiration before facing the challenges of the day, we’ve got you covered… “Watch this video every day before you start work.” – Corey L, Director of Operations (Fair warning, you might need a tissue box handy for this one.) Take a Break If it’s been a while since you’ve gotten up to stretch your legs, take a break. Although it sounds counterintuitive as a time management strategy, research demonstrates that taking a break actually improves focus and efficiency. If you concentrate on a particular task for too long, your cognitive control system can begin to fail. By switching your attention to something else for a brief period, you can return to your original task with renewed focus. “Take breaks in between and use that time to read, meditate, do chores around the house and exercise.” – Christian M, Product Manager Keep Active Depending on how much room you have in your office or cubicle, exercising at work can be a challenge. The good news is, those limitations shouldn’t be a problem when working at home. Here are some home fitness tips from our Digital Marketing Manager, Brian J: “Dedicate a time to just exercise. I have dumbbells by my desk, and I do some curls in between tasks. Then, I do a full workout either at lunch or after I finish for the day. I also go on a daily run.” Dress for Success It’s been suggested that those seeking employment should get up at the same time in the morning and dress the same way they would if they had a job. The same principle holds true for those working from home. When it comes to work, whether on-site or off-site, you should always dress for success. “Change into clothes that make you feel productive, so no sweats or pajamas. And try to model your behavior after how you would in the office.” – Adam S, Marketing Assistant Personal Hygiene Okay, so let’s discuss the delicate issue of personal hygiene. Working from home may make it easier for you to let things slip in this department, especially if you aren’t required to join meetings via video conferencing applications like Zoom or Skype. Grady B, Email Marketing Manager, offers these important reminders on the subject: “Yes, there isn’t anyone to criticize your overall appearance while working from home, but your personal hygiene is still important. Poor personal hygiene habits can lead to some mildly offensive side effects, like body odor and oily skin. Feeling happy with your personal appearance can help boost your overall mood and self-confidence.” Sterile Workplace It’s essential to treat your home office like your business office. That means frequently cleaning your desk and taking out the trash so that things don’t get dusty or pile up. Since anything that comes into the home can affect both your health and livelihood at present, it’s extra important to keep your entire house properly sanitized. One of our graphic designers, Kenn O, shared this video on how to safely bring groceries into your house. Streamline Your Lunchtime If you normally bring your lunch to work, keep up that habit (otherwise, it’s a good idea to start). Preparing your lunch the previous evening will prevent you from wasting a portion of your break on preparation. This will be a precious timesaver if you need to make business calls, set up appointments, pay bills, or just want to kick back with a good book during your lunch break. Or, rather than making lunches one day at a time, set up your entire week’s lunches by doing meal prep over the weekend. Hopefully, these tips will help make your work from home experience more productive and enjoyable. At BrainMD, it’s our sincerest hope that you and yours continue to stay safe and healthy. 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.
Learn more
Top 5 Healthiest Alternative Sweeteners to Sugar
Most Americans consume upwards of 80 grams of sugar each day. This is far above the USDA’s recommended 24 grams for women and 36 grams for men. That’s about 6 teaspoons for women and 9 teaspoons for men. Excessive sugar intake has been associated with an increased risk for many illnesses. Consuming many of your calories via items with lots of sugar will likely leave you feeling less than your best. Most of the added sugars Americans consume come from sugar-sweetened beverages, such as flavored coffees and soft drinks. While there are diet versions of soft drinks that are made with artificial sweeteners, limiting your intake of soft drinks is best as it will create more balance in your diet. Are Some Sweeteners Healthier Than Others? This is a popular question that has been hotly debated in the health and wellness space. With many popular diets requiring their adherents to reduce or eliminate sugar, it has become an important discussion. However, it’s important to understand that sugar is sugar and the body processes carbohydrates that come from different forms of sugar the same way. It’s important to avoid the “health halo” effect, which can happen when we assume that because something can be found in nature, it must be superior to man-made items. However, the body processes honey the same way it does refined white sugar, for example. Another important distinction to make is that sweeteners such as maple syrup, often thought of as healthier for being plant-based, are digested and absorbed the same way that refined sugars are. The only thing that makes natural sweeteners superior to conventional sugars is the number of nutrients they offer that refined sugars don’t. Top 5 Healthy Alternative Sweeteners to Sugar 1. Honey Honey is a natural sweetener that’s easily incorporated into many foods and beverages. It’s easy to substitute for white sugar in baked goods and makes them moist. It has many medicinal properties and has been used for thousands of years across many cultures for healing wounds and preventing infection. The antioxidant, anti-inflammatory, and antibacterial benefits of honey are what sets it apart from refined sugars, but it’s important to note that it isn’t “healthier” in the sense that it’s okay to consume in excess. You still want to practice moderation. There are many different types of honey, but generally speaking, raw honey has been minimally processed and contains a lot more of the beneficial ingredients that make honey healthy. Honey that works for both your budget and health goals is best. 2. Stevia Stevia is a no-calorie sweetener made from the stevia leaf. It’s a favorite among registered dietitians because a little bit goes a long way (it’s 50-350x sweeter than sugar), and some research shows that it may be effective in helping people lose weight more effectively. While earlier studies suggested that stevia had pro-inflammatory effects, recent research has demonstrated that it’s safe and is a great substitute for sugar. It doesn’t increase your blood sugar levels but instead passes through the body. For this reason, consuming too much may cause some people to have upset stomachs or diarrhea. Other potential side effects may include bloating or nausea. Some people also report an unpleasant aftertaste with stevia, so the best thing you can do is try it out and see if you like it. Take special care to read the instructions on the package or container you buy. It should state how much stevia is needed to be equivalent to a teaspoon or other measurement of sugar. Stevia is very potent, and you only need a small amount. 3. Erythritol Erythritol is unlike stevia or honey in that it’s a sugar alcohol. Sugar alcohols are organic compounds derived from sugar that has been either manually altered to resemble both sugar and alcohol molecules or are naturally occurring. Erythritol is a type of sugar alcohol that occurs naturally. It’s created by fermenting the sugars found in cornstarch. They don’t behave like alcohol, which is ethanol. They are a type of carbohydrate that has a lesser effect on blood sugar compared to typical carbs due to the previously described altered structure. Erythritol is popular among those following the ketogenic diet because many people like the flavor and the fact that it doesn’t affect blood sugar. This is what makes it more attractive than regular sugar. Another thing to note with sugar alcohols is that when consumed in excess, they may cause diarrhea in some people. Everyone’s tolerance levels are different, so if you’re switching to erythritol for the first time, start with small amounts and work your way up. 4. Monk Fruit Extract Luo Han Guo, or Monk Fruit, is a fruit native to southern China and the northern region of Thailand. It’s made by collecting the juice of the flesh and drying it into a powder. One study found that monk fruit was effective as a low glycemic index food additive and stimulated insulin production. Both of these factors greatly affect your blood sugar levels, and having high levels of sugar in the blood can damage body tissues over time. That’s why this sweetener is said to be a good alternative to regular sugar, especially for those who need to take special care to ensure their blood sugar levels stay stable. Maintaining blood sugar levels is key to optimal health as it maintains consistent energy levels, focus, and better sleep. 5. Coconut Sugar Coconut sugar comes from the coconut palm tree and is said to be more nutritious. It’s made by dehydrating the sap of the coconut palm tree, and the result is a light brown sugar that looks similar in appearance to raw sugar. A 2017 study found that, unlike regular sugar, coconut sugar is potentially high in antioxidants such as vitamin C, and also contains several B vitamins, potassium, and sodium. As previously discussed, refined sugars are completely devoid of nutrients. This shows that although coconut sugar will have the same effect on blood sugar levels and should be consumed in moderation, it’s “healthier” in the sense that it has nutritional benefits that regular sugar cannot offer. So Long, Sugar Consuming excess sugar in any capacity can be detrimental to your health. Many illnesses have been linked to excessive sugar intake over extended periods of time. Finding alternatives to conventional sugar can be a good way to reduce your added sugar intake and prevent illness. However, the sugar that you opt for should still be consumed in moderation, as alternative sweeteners aren’t without their side effects. It’s a good idea to check with your doctor or a registered dietitian before switching to an alternative sweetener if you have any concerning health conditions. 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.
Learn more
How to Make a Salad You’ll Actually Want to Eat
Often hailed as the epitome of healthy eating, salads are a great way to get more veggies into your diet. Unfortunately, they’re often bland, which doesn’t make them very exciting to eat. What you might not know about salads is there are many ways to make them hearty, filling, and enjoyable – you don’t have to settle for flavorless lettuce drowned in dressing! Here are some healthy ways to spice up your salads by adding more variety and flavor. Core Components of a Healthy Salad To optimize your salads, it’s best to include a variety of flavors and textures. For example, a salad that’s only romaine lettuce and ranch dressing will get boring quickly compared to a salad with romaine, seasoned grilled chicken, shreds of parmesan cheese, crunchy red onions, and tangy olive oil and vinegar dressing. You may think your greens-only salad is healthy because it’s loaded with polyphenols and other healthy nutrients. But to really get the most out of what salads can offer nutritionally, you’ll want some protein and healthy fats in there, too. This will help create a balanced meal to keep you full longer than if you just ate a salad completely made up of lettuce. Healthy Bases for Salads The best salad is the one you’ll enjoy eating and that appeals to your taste buds. Additionally, you’ll get more nutrition out of a salad if you opt for dark leafy greens. A blend of light and dark greens is fine if you aren’t keen on the taste of darker greens. Below are some all-star greens that are nutritious bases for a salad. Spring Mix You can find spring mix salad blends at most supermarkets. Though there are many different blends among various brands, they often contain greens such as green leaf lettuce, radicchio, baby spinach, red romaine, and arugula. This blend has more flavor than lighter lettuces such as romaine, but is still mild in flavor, making it an excellent base that pairs well with white meats, dried fruits, and vegetables like shredded carrots. Spinach and Arugula Spinach and arugula go well together, too. Arugula is known for its “peppery” flavor; it has a slight bite to it that makes it great in salads. Adding a small amount goes a long way, and it doesn’t overpower the mild flavor of spinach. Arugula has folate, magnesium, potassium, and vitamins C and K. Spinach has calcium, iron, and vitamin A. A recent study found that these nutrients may help strengthen the immune system and combat the effects of stress. Massaged Kale Kale is an excellent source of many vitamins and minerals, including, calcium, copper, potassium, and vitamins A, C and K. It also has lots of fiber and can promote healthy digestion. It has a strong flavor, and goes well with milder greens like spinach or romaine. If the flavor of kale is too strong for your preference, you can opt for baby kale instead – the younger kale plant is much milder. One of my favorite ways to enjoy kale is to massage it by hand with avocado, a little fresh lemon juice, and a dash of salt and pepper. It’s so simple and easy, and massaging the kale not only softens the texture, but also takes away some of the bitterness in the leaves. Healthy Toppings for Salad There are endless options when it comes to salad toppings. It’s great to be creative and keep trying new things, otherwise you can get stuck in a rut and give up on salads altogether, which means you’ll miss out on all their health benefits. Here are some unique ideas for healthy salad toppings. Healthy Protein Sources One way to transform your salad from a uninspired dish that leaves you feeling hungry in an hour to a filling and satisfying meal is to add plenty of protein. Protein helps you feel full longer and is important for healthy skin, hair, and many of the body’s processes. Roasted chickpeas Baked or grilled chicken Hemp hearts Boiled eggs Tuna Quinoa Lentils Shrimp Black beans, kidney beans Healthy Fruit Options Fruits are often left off salads, but they’re one of the ways you can make salads more interesting. Combining sweet or tart fruits with savory items in salads can create dynamic, rich flavors that will make you look forward to eating your salad. Dried fruit: dried cherries, cranberries, or apricots are a good source of fiber and can add some sweetness and texture to your salad. Make sure to opt for dried fruits that don’t have sugar added – the USDA recommends limiting sugar to less than 10% of your total daily caloric intake. Fresh strawberries, blackberries, or blueberries: these are full of antioxidants that help your body combat the effects of stress. They pair well with feta cheese and spinach. Healthy Fats Fats add flavor, and most of the options below also have additional protein, vitamins, and minerals. Adding protein and healthy fats to your leafy greens will make it a meal that’s more satisfying and keeps you full throughout the afternoon or evening. Avocado Olive oil (paired with vinegar as dressing) Nuts (walnuts, almonds, cashews) Seeds (sunflower seeds, pumpkin seeds) Healthy Veggies Vegetables can add color, fiber, vitamins, and minerals to your salad. They also enhance the flavor profile of your salad. With so many different veggies to choose from, you can ensure that your salad always has new and fresh flavors. Carrots (shredded or sliced) Broccoli Red or white onion Cucumbers Bell peppers, banana peppers Brussels sprouts Sliced radishes Mushrooms Olives Healthy Dairy Options Dairy can be a great way to add more protein, calcium, and flavor to salads. Most salads that have dairy offer it in the form of cheese. Adding small amounts of cheese can make salad even more delicious. Try these cheese options: Feta cheese Parmesan cheese Blue cheese Goat cheese Parmigiano Reggiano Recipes to Get You Started Now that you know how to construct a healthy salad and some ways to change things up, here are some recipes to help you start making amazing salads: Greek Salad Massaged Kale Salad with Roasted Chickpeas Healthy Taco Salad Quinoa Salad Mediterranean Lentil Salad Vegan Cobb Salad Final Thoughts As you can see, there are many ways to spruce up your greens, and eating salads doesn’t have to be boring or mundane. With a little creativity, you can build salads that please the palate and help you look forward to eating your veggies. Any time you start a new habit, remember that it’s okay to take one step at a time. It can be overwhelming to make too many changes all at once, so try adding one or two new items to your salads, or simply switch out your greens for starters. Happy salad making! 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.
Learn more
Short-term vs Long-term Memory: Here Are the Best Ways to Train Your Brain
Memory is one of the most important aspects of life. Memory houses your joys, pains, hopes, and life experiences. It helps you recall important events and can also provide a sense of purpose that gives your life meaning. When your memory is weakened or impaired, it can rob you of your ability to make good decisions and cause you to become disconnected from those you love. Memory problems can limit your success at work, steal your independence, and make you vulnerable to those who seek to take advantage of you. How Memories Are Made Though the biology of memory is complex, the more you know about it, the better you’ll understand how you can improve it. When linked with emotions, your senses – taste, sight, touch, smell, and hearing – are the raw ingredients for making memories. Your brain processes your experiences to form memories, either by consciously focusing on something (like studying) or subconsciously creating associations (like attaching emotional significance to new information, like your first kiss). With each new situation, your brain forms new connections and its wiring can change – an ability known as neuroplasticity. Here are 3 ways memories are made: Encoding – This process occurs when your brain attaches meaning to experiences or determines why something happened. Studies show that we remember things better and retain them longer when we associate them with a purpose. Storage – Research suggests that the brain doesn’t store memories in complete, exact recollections that it can simply retrieve. Rather, memories are stored in small bits scattered in different areas of the brain. The hippocampus is a critical gateway to long-term storage for memories. If the hippocampus is damaged, you may have trouble recalling details and events from the past. Recall – During this stage, your brain reconstructs the memory from smaller stored pieces. When you remember something, it isn’t an exact replay of the experience. It’s more of a creative reimagining, like when someone exaggerates about the time they caught a 10-foot catfish. Memories can change over time. When your brain recalls a memory, it stimulates nerve pathways that were created when the memory was formed. Continuously working your memory strengthens it over time. Forming memories requires an intricate dance between networks of nerve cells and the variety of neurotransmitters they make, especially glutamate and acetylcholine. Studies indicate acetylcholine activity can be lower in older people and such decline may be linked to memory challenges. Types of Memory Now that we’ve seen how memories are made, here are 5 types of memories. Sensory Memory – less than 1 second (most are lost since they aren’t encoded) Short-term Memory – less than 1 minute (such as a phone number) Working Memory – seconds to hours (like cramming for an exam) Long-term Memory – hours to months Long-lasting Memory – months to a lifetime Of course, the most well-known of the 5 types are short-term and long-term memory. Short-term vs Long-term Memory: Effective Ways to Train Your Brain Short-term Memory Also known as active or primary memory, short-term memory relates to what we’re thinking about at a specific moment. Though often used interchangeably, short-term memory is different than working memory. While short-term memory temporarily stores information in memory, working memory manipulates and prioritizes information, some of which can subsequently become long-term memory. It’s estimated that information is kept in short-term memory only for about 30 to 60 seconds. Also, it’s believed that we can store between 4 to 9 items in short-term memory. Short-term memory storage is also prone to interference, especially if you’re in an environment where music or a TV is blaring in the background, or people are speaking within earshot. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Short-term Memory Tips: It’s possible to hold on to short-term memories a little longer by saying the information (such as a license plate number or phone number) aloud or mentally repeating it. Also, try breaking down the numbers, letters, or words into smaller units or bites, which should help you remember it better, at least in the short-term. [/wc_box] Long-term Memory Most memory experts believe that memories must pass through short-term memory processing before reaching long-term storage. When you retrieve information, by bringing a memory into your conscious mind, you’re accessing long-term information. How quickly or accurately a person recalls the selected information may cause them to believe they have a “good” or “bad” memory. In reality, there may be a number of things that influence how well you retrieve information. Perhaps you didn’t encode it properly in the first place because you were distracted at the time. Or, if you just remembered something that you tried to recall earlier in the day, it might be a sign that there’s a conflict between the encoding and retrieving stages. Though getting older is commonly associated with a negative impact on memory, there are things you can do to slow down brain aging. These include many exercises that can help keep your memory sharp over the long-term. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Long-term Memory Tips: If you’ve recently forgotten where you left your keys or glasses, one of three things may have occurred: 1. You may not have registered where you put them down, 2. You may not have retained what you registered, and 3. You may not be able to accurately retrieve the memory. To remember where you placed an object, ensure that these three stages of the memory process are working properly. Using certain aids, like mnemonics, are a great way to improve your ability to remember things. For example, when memorizing a list, associate each item with the most humorous or ridiculous image you can think of to help you recall it later. No one sees the image in your mind, so be creative and have fun with it. [/wc_box] If you’re having challenges with your short-term or long-term memory, or if you just want to make sure your memory stays sharp over the long haul, here are some energizing exercises that can help improve your brain… Some of the Best Memory-Boosting Exercises for 5 Regions of Your Brain The best mental exercises involve acquiring new knowledge and doing things you haven’t done before. Even if your routine activities are fairly complicated, such as teaching a college course, reading medical/dental scans, or fixing a crashed computer network, they won’t help your brain as much as learning something new. Whenever the brain does something over and over, it learns how to do it with less and less energy. New learning, such as memorizing zip codes or learning a new game, helps establish new connections, which can help maintain and improve the function of different areas of the brain. The parts of your brain you use will grow and the parts you don’t use may atrophy over time. That’s instructive about how to exercise your brain. Just doing crossword puzzles or sudoku won’t give you the full possible benefits. That’s like going to the gym and leaving after doing right bicep curls. Here are some effective ways to train your brain by each region: Prefrontal Cortex (PFC) Exercises Language games, such as Scrabble (try to memorize as many words in the Scrabble dictionary as possible), Boggle, and Words with Friends Crossword puzzles Strategy games, such as chess and Risk Tetris (which also works the parietal and occipital lobes) can help decrease cravings for drugs (alcohol, nicotine, caffeine), food and drink, and activities (sex, exercise, gaming) after just three minutes Prayer and meditation may improve focus, executive function, judgment, and impulse control, which can result in more thoughtful and moral decisions Weight training and aerobic activity, when combined, these exercises can increase executive function – which encompasses complex thought processes such as reasoning, planning, problem-solving, and multitasking – in people with serious memory issues Temporal Lobe Exercises 3D video games, such as Super Mario 3D World (but not Angry Birds and other 2D games) lead to enhanced hippocampal function, which can strengthen a player’s learning and memory Intensive learning, such as reading medical or law school texts, has been shown to increase hippocampal size after just 14 weeks Memorization of poetry and prose increases hippocampal size Memory and mnemonic training Learning to play new musical instruments strengthens the PFC, parietal lobes, and cerebellum Physical exercise also increases the hippocampus, so learn a new sport as you’re exercising for even greater benefit Parietal Lobe Exercises Math games like sudoku Juggling, which also involves the PFC, temporal lobes (hippocampus), occipital lobes, and cerebellum Golf, 40 hours of training increases gray matter in the parietal and occipital lobes Dance Learning to read and play music Map reading (without GPS assistance) Basal Ganglia Exercises Balancing Synchronizing arm and leg movements Manipulating props like ropes and balls Cerebellum Exercises Coordination games like table tennis (which also involves the PFC), dancing (and learning new dance steps), yoga, and tai chi Basketball Make Memory a Priority Regardless of your age, mental exercise has an overall positive effect on your brain. One of the keys to aging well is to continually engage in new learning. Like a muscle – the more you use your brain, the stronger it gets. Whenever you learn something, new neural connections are created. On the other hand, when you stop learning, your brain starts fading. Cognitive performance can start to suffer when the internal connections in your brain begin to break apart. Research shows that you can significantly improve your brain health in just 15 minutes a day. Try devoting 15 minutes a day to a new hobby or activity like painting or playing a musical instrument. Or, learn a new subject or language. Einstein once said that people who spend 15 minutes a day learning something new will become an expert within a year, so select one of the above exercises and start improving your short- and long-term memory today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about 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.
Learn more
What Are Prebiotics & How to Get More of Them In Your Diet
Over the last decade, probiotic supplements and certain fermented probiotic foods – like yogurt, kefir, kombucha, sauerkraut, and kimchi – have become wildly popular due to the health benefits that come from supporting a healthy gut microbiome. That’s good news. Our gut health can suffer due to factors such as stress, antibiotic use, and poor diet, all of which can reduce the population of good bacteria in the gut, causing bacterial imbalances and other negative effects. Probiotics offer one way to help restore the gut’s microbial balance, but there’s another. Enter prebiotics. What Are Prebiotics? Prebiotics are carbohydrates, often dietary fibers, that help feed the beneficial bacteria in your gut. So, rather than restocking the gut with good bacteria, prebiotics feed the good bugs already present in your gut and help them flourish. Science defines a prebiotic as “a substrate that is selectively utilized by host microorganisms conferring a health benefit.” Usually, a substrate is a soluble fiber. Dietary Fibers Dietary fibers can be split into two categories: soluble fiber, which is fermented by gut bacteria, and insoluble fiber, which isn’t fermentable and acts as roughage. While all prebiotics are soluble fiber, not all soluble fibers are prebiotics because they aren’t all metabolized by beneficial gut microbes. Most of the research conducted so far focuses on prebiotics that influence the most prevalent gut microorganisms (namely well studied probiotics like Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175). These prebiotics are classified as fructooligosaccharides (FOS), galactooligosaccharides (GOS) and inulin (a type of FOS). How Prebiotics Work Research on prebiotics is both new and very promising, showing a host of benefits. Here’s what we know so far. Your good gut bacteria turns prebiotic fiber into a short-chain fatty acid called butyrate, which promotes colon health and supports the health of the epithelial defense barrier. In fact, studies suggest that butyrate production in the colon cannot be maintained without adequate intakes of prebiotic fiber. Research also suggests that prebiotics may help digestion; enhance the bioavailability and uptake of minerals such as calcium, magnesium, and potentially iron; support cardiovascular health; and promote satiety and healthy blood sugar levels, as well as support immune health. Best Prebiotic Foods, Supplements and More Prebiotic supplements are growing in popularity. Prebiotics are now being added to everything from energy bars, to beverages, to baked goods. Many medical professionals believe you can get all the prebiotics you need from a healthy diet. 12 Prebiotic-Rich Foods to Help Boost Your Gut Health 1. Seaweed It’s estimated that 25 – 75% of seaweed’s dry weight is comprised of fiber. The sugars (sulfated polysaccharides) in seaweed have been shown to increase the growth of beneficial gut bacteria. Additionally, they can increase the production of short-chain fatty acids, which are needed to support and nourish the cells lining your gut. 2. Apples You know what they say about an apple a day. The pectin in apples accounts for approximately 50% of its total fiber content. Pectin increases butyrate, the short-chain fatty acid that promotes the health of the colon. 3. Chicory Root Chicory root has a wonderful coffee-like flavor. Roughly 47% of its fiber comes from the prebiotic inulin. Inulin nourishes gut bacteria and supports healthy digestion. 4. Dandelion Greens Dandelion greens are delicious in salads. High in fiber, they’re a rich source of inulin, which helps with elimination and boosts friendly bacteria in the gut. 5. Jerusalem Artichoke The Jerusalem artichoke’s fiber has a high inulin content making it even better than chicory root in boosting the colon’s friendly bacteria. It also helps to promote immune health. 6. Garlic Here’s another reason to love garlic…its fiber content contains both inulin and FOS. Garlic acts as a prebiotic by promoting the growth of bifidobacteria in the gut. As an added bonus, it stops unhealthy bacteria from growing. 7. Onions Onions are easy to work into the diet – you can add them to just about any dish. Similar to garlic, its fiber has inulin and FOS. 8. Leeks Super delicious in soups, leeks contain up to 16% inulin fiber, which makes your gut bacteria happy and helps with digestion. 9. Asparagus Asparagus is a delicious vegetable by itself or in a soup. It’s also another great source of prebiotics. The inulin content can be around 2-3 grams per 3.5-oz serving. 10. Bananas This popular fruit is rich in vitamins, minerals, and fiber. The fiber contains small amounts of inulin. Also, unripe bananas are high in resistant starch that has prebiotic effects. 11. Barley Barley is a wonderful cereal grain rich in beta-glucans. Beta-glucans are a prebiotic fiber that promotes the growth of friendly bacteria in the digestive tract. This fiber may help promote healthy blood sugar levels too. 12. Oats Oats are extremely versatile. You can enjoy them as a hot cereal in the morning or make oat flour and use them in baked goods. They contain high amounts of beta-glucan fiber and some resistant starch. Beta-glucans also support healthy cholesterol and blood sugar levels, which can slow digestion and help to control appetite. Final Thought To ensure your gut is healthy and happy, keep taking probiotics. Science shows they’re beneficial to your health. But they’ll be more effective if you feed them well with these prebiotic foods! 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.
Learn more
Here's How to Talk to Your Teen About Mental Health
Having a conversation with your teen about mental health can be a touchy subject. Since stigma exists around mental health issues, your teen may have shameful or defensive feelings at the mere mention of the topic. Don’t let that deter you. Even though a host of social and physiological factors may put them at risk for mental health problems, the average teen knows very little about taking care of their mental health. The National Alliance of Mental Illness reports that 1 in 5 teens live with a mental health condition, and less than half of those receive the support they need. While mood problems are common in teens, they also can suffer from eating, personality, substance abuse, and psychological issues. By talking to your teen about mental health, you can help them identify their challenges and increase the likelihood of them getting the help they need. For teens with mental or emotional struggles, your conversation might encourage them to reach out for help. With insights from multiple mental health experts, here are some suggestions for how to talk to your teen about the importance of mental health. 7 Practical Tips on How to Talk to Your Teen About Mental Health Find the Right Time and Place This is key. It’s best to give yourself ample time and possibly an activity to do when you discuss mental health with your teen. They might feel more comfortable if you’re doing something where you don’t have to maintain direct eye contact. An activity, such as baking or throwing a ball, can help take the pressure off. Link Mental Health to Physical Health Help take the stigma out of mental health by explaining that it’s akin to physical health and that people of all ages need to be aware of and take care of their mental health. Explain the benefits of good mental health by noting how it’s important for coping with stress, feeling good about yourself, and succeeding in life. You might also mention that mental health varies, depending on circumstances or the season of life, and may require them to seek out help at different times. If a mental health issue is confirmed, let them know it’s nothing to be ashamed of and that there are treatment options available to help with their situation. Bad Days Happen Your teen may not know the difference between a more serious mental issue and simply having a bad day or week. Help them understand that feeling low, stressed, or anxious about conflict, disappointment, loss, or other upsetting situations is completely normal. Let them know that such feelings should match the situation and should resolve as things improve. Warning Signs of Mental Health Issues Make your teen aware of the warning signs of mental health concerns (listed below). Having even one of these signs may be an indication that they need to speak up and reach out to an adult they trust for help; whether that’s you, a doctor, caregiver, counselor, teacher, or another trusted relative or family friend. Remind them that asking for help is a sign of strength, not weakness. 10 Common Warning Signs of Mental Health Concerns for Teens Feeling sad or withdrawn for more than two weeks Seriously trying to harm or kill oneself or making plans to do so Severe out-of-control, risk-taking behaviors Sudden overwhelming fear for no reason Not eating, throwing up, or using laxatives to lose weight; significant weight loss or weight gain Seeing, hearing, or believing things that aren’t real Repeatedly using drugs or alcohol Drastic changes in mood, behavior, personality, or sleeping habits Extreme difficulty in concentrating or staying still Intense worries or fears that get in the way of daily activities Highlight the Danger of Stereotypes Remind your teen that mental problems aren’t always shown realistically or respectfully on social media, in movies/TV, or even in the news. As with any health struggle or disability, people with mental issues deserve to be treated with dignity and respect. A mental problem isn’t a moral failing. Listen Talking to your teen about mental health concerns might help them open up and share. Experts almost universally agree that the best thing you can do is simply listen to your teen. Don’t give advice. Don’t judge. And don’t compare, dismiss, or minimize their feelings. Also, it’s important not to react emotionally. If there are moments of silence, that’s okay. This will encourage your teen to continue talking. Say things like “tell me more.” Be curious. Ask, “What can I do to help you right now?” Experts remind parents that teens know a lot about themselves. It’s presumptuous of parents to think they know better. When you listen, they may feel relieved and less alone. Discuss Brain Healthy Habits Don’t forget to talk about brain care. After all, good mental health is a byproduct of a healthy brain! Talk to your teen about the many things that can support their brain health, like: Protecting the brain from injury Getting adequate sleep (about 7 to 9 hours each night) Participating in brain healthy sports Eating brain healthy foods Drinking plenty of water Making time for relaxation and recreation Taking brain-boosting supplements What you model for your teen is far more powerful than what you tell them. Live a brain-healthy lifestyle and take care of your own physical and mental health so you can make mental health a priority for your entire 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.
Learn more
6 Immune-Boosting Foods & How to Incorporate Them in Your Diet
When you think of the best foods to boost your immune system, you may think of foods that are high in vitamin C. While it’s true that an adequate daily intake of vitamin C can support your body’s immune response, there are other nutrients you should consider as well. It’s important to strengthen your immune system by helping it respond to the illnesses and pathogens it may encounter. Striking the right balance with your immune response may be a key to your long-term health. Proper nutrition can provide your body with many of the components it needs to prevent and fight illness. Let’s take a look at some immune-boosting foods and how to add them to your daily meals. 6 Immune-Boosting Foods and How to Work Them into Your Diet 1. Salmon Salmon is a fatty fish that’s high in omega-3 fatty acids. Omega-3’s have been shown to reduce an unhealthy inflammatory response in the body, which is important for maintaining a strong immunity. They also have anti-viral effects that can help reduce the rate of reproduction of the influenza virus. Salmon is also rich in vitamin E, a powerful antioxidant that protects the body from potentially harmful free radicals. Free radicals are unstable molecules that can damage cells and tissues as they travel throughout the body. They can enter the body through UV light from the sun and pollutants in the air, but the body also produces them. Wild-caught salmon is thought to be superior to farm-raised salmon. Some believe it has a slightly higher nutrition profile and fewer contaminants. Consuming wild-caught salmon can help you reap immune-supporting benefits. 2. Kale Kale is often called a “superfood” because it has a variety of vitamins and minerals. As far as immunity is concerned, kale is a great source of the antioxidant vitamin C. Similar to vitamin E, vitamin C can neutralize free radicals and prevent the damage they can cause to body tissues. The body may not function optimally when exposed to free radicals. This doesn’t necessarily mean you’ll feel ill, but the body can’t effectively fight illness when it’s in a less-than-optimal state. Incorporating kale into smoothies, salads, or soups can help keep your body in tip-top shape! 3. Almonds Almonds are a great snack and can be added to salads or oatmeal. Almonds are packed with vitamin E, so they help reduce unhealthy inflammatory response and protect body tissues. Almond butter can be used as a nutritious spread or fruit and veggie dip. Almond milk has some vitamin E too, and is another way to get almonds into your diet. You may enjoy flavored or chocolate-covered almonds. Though these may taste great, they can be loaded with unhealthy ingredients. Choose almonds that have minimal salt or sugar added to them to get the most benefit – plain almonds are best. 4. Avocado Avocados are an excellent source of vitamins C and E. They’re easy to incorporate into any meal or can be eaten as a snack. They can be added to salads, sandwiches, smoothies, and soups to deliver creaminess and a richer flavor. Avocados have healthy fats that increase the absorption of fat-soluble vitamins like D, E, and K. Avocados are also high in vitamin A, which can act like an antioxidant when it’s in the form of beta-carotene, or lutein and zeaxanthin. As mentioned earlier, antioxidants are incredibly important for helping the body optimize its immune response. 5. Chia and Flax Seeds Chia and flax seeds have become popular in recent years. They are small, but full of protein, fiber, and healthy omega-3s. Omega-3s have been shown to be effective in supporting a robust immune system by helping to prevent upper respiratory illnesses and reducing an unhealthy inflammatory response in the body. Getting enough fiber is important for a healthy gut. Bacteria that live in your gut (and help make up your immune system) can consume fiber, and this helps them multiply. Having enough good bacteria in your gut is linked to a stronger immune system. Ground flax seeds are ideal because their nutrients are well absorbed. Freshly ground flax seeds are even better if you have the time to pulse them a few times in your coffee grinder. Chia or ground flax seeds can be added to smoothies, oatmeal, granola, or salads. 6. Spinach Spinach has vitamin C and a small amount of zinc. A deficiency of both vitamin C and zinc has been linked to a suppressed immune response, which may prolong the recovery process for those with a cold or flu. Spinach is also a good source of fiber, so it feeds your good gut bacteria. This leafy green can be added to soups, stews, scrambled eggs, smoothies, juices, sandwiches, wraps, and salads. Final Thoughts Nutrition is a key factor in supporting your immune system. Optimizing your nutrient intake, by adding plenty of fruits and veggies, can provide your body with the tools it needs to fight illness more effectively. There are many creative ways to include these foods in your diet. It’s best to start with simple swaps to make the change more sustainable, such as adding avocado slices to your sandwich or kale to your morning smoothie. Remember, nothing happens overnight. The best thing you can do is start where you are with what you have and know that it can take several months to solidify major changes to your eating pattern. Give yourself plenty of grace and make sure to incorporate these immune-boosting foods into your diet. 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.
Learn more
Here's How to Make Healthy & Hearty Soups (Recipes Included!)
A homemade soup’s simmering spices can fill your home with comforting aromas. A soup’s natural heartiness also can fill your body with warmth and nourishment. Soup is good for the mind, body, and spirit. It also can provide an incredibly healthy meal. Research has shown that soup eaters may get high intakes of fiber, vitamin A, magnesium, iron, and potassium. They also may get more vegetables (especially dark greens and legumes) than those who don’t eat soup. Let’s learn more about the brain-healthy, nutrient-rich vegetables, legumes, meats, fats, and grains, as well as health-promoting herbs, that you can use to make healthy soups! Here are some tips on how to make healthy soups at home: How to Make Healthy Soups at Home Healthy Base When making a brain-healthy soup, it’s a good idea to bypass recipes that call for heavy cream, milk, cheese, and butter (or, if you must, use them sparingly). Instead, choose clean and healthy, plant-based milks (coconut, soy, almond, etc.) and oils such as organic virgin olive oil, avocado, or coconut oil. These plant-based milks and fats offer brain-benefitting nutrients. For example, consuming olive oil has natural anti-inflammatory benefits and have been shown to help improve memory. Don’t use bouillon cubes, which are loaded with MSG. Also, don’t use high-sodium beef or chicken stock. Instead, try an organic tomato base, vegetable broth, or low-sodium beef or chicken stock. A tomato base is a great choice because lycopene, a powerful antioxidant found in tomatoes, is believed to have neuroprotective properties. Go Green Whatever soup you choose, add a nutritional boost of dark leafy greens and vegetables (spinach, kale, broccoli, cabbage) to it. These veggies have high vitamin and mineral content, plus antioxidants. They’re good sources of nitrates too, which, when consumed, help to relax blood vessels and allow for greater blood flow. Asparagus is a go-to soup veggie for a reason. One of the richest vegetable sources of folate, asparagus provides great brain nutrition. Studies show that people with lower levels of folate are more likely to experience low mood and may have cognitive decline. The truth is, most vegetables make great, nutrition-packed additions to soup. Experiment and discover which veggies you like best! Choose Lean Many people enjoy a hearty chicken soup, cioppino, or beef barley soup. High protein and nutrient-rich poultry, meat, and fish are true fuel for the brain, as your brain needs a steady supply of protein. Specifically, lean protein – chicken, turkey, beef, fish, and lamb – provides essential amino acids, which are precursors for neurotransmitters (such as dopamine and serotonin) that play an important role in mental health. Be sure to choose hormone-free, antibiotic-free, free-range, and grass-fed animal proteins. Add Beans Beans (also called legumes and pulses) are perfect for soup, and provide ideal nutrition for your brain. Interestingly, the word “pulse” stems from the Latin word puls, meaning seeds that can be made into a thick soup. Legumes are naturally low in fat and cholesterol, as well as high in fiber and protein and are good sources of iron, magnesium, and folate – essential vitamins and minerals needed for a number of bodily functions. They’re also associated with increased blood flow throughout the body, which is excellent for optimal brain function. Perhaps that’s why The Dietary Guidelines for Americans recommends adults consume 3 cups of beans per week (about a ½ cup serving a day). Lentils and split peas are delicious soup staples. Other popular beans for soup include pinto, kidney, mung, fava, cannellini, adzuki, black-eyed peas, and black beans. Again, mix and match and have fun creating a variety of bean soups. Hearty Grains Whole grains (wild/brown rice, barley, quinoa, buckwheat, millet, amaranth) and complex carbohydrates (sweet potatoes) are highly nutritious, satiating ingredients. They provide wonderful texture and heartiness to soups. By adding whole grains, you’ll be giving your soup a dose of fiber, B vitamins, vitamin E, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. They deliver steady energy to the body. Sweet potatoes offer quick energy and are packed with nutrients. Sweet potatoes can give you a dose of vitamin A as well as anthocyanins, which may help improve brain function and offer neuroprotective effects. Nice Spice Fresh herbs and spices add a powerful health boost, as well as unique flavor, that can bring your soup’s ingredients together. Cayenne pepper (and most peppers) increase blood flow, as does garlic, which is great for brain function. There are a host of spices with anti-inflammatory benefits that are associated with improved memory including curcumin, mint, ginger, sage, rosemary, and thyme. Basil, oregano, and parsley are loaded with brain-healthy polyphenols. Cilantro appears to have neuroprotective properties as well. These herbs add wonderful flavor when chopped fresh and sprinkled on top of a piping hot soup. So, spice it up! Super Healthy Soup Recipes to Try Today Below, you’ll find two delicious, brain-healthy soup recipes to get you started. Consider making a big pot of goodness on the weekends to enjoy throughout the week, or to freeze for a quick, healthy meal at another time. Bon appétit! Brain-Healthy Black Bean Soup Ingredients 2 tbsp extra virgin olive oil 2 medium yellow onions, roughly chopped 4 large garlic cloves, crushed and peeled 2 carrots, peeled and roughly chopped 2 (15-ounce) cans black beans, drained and rinsed 4 cups low-sodium chicken broth (or vegetable broth for vegetarian option) 3/4 tsp oregano 1 tsp ground coriander 1-3/4 tsp ground cumin 1/8 tsp cayenne pepper Scant 1/2 tsp salt 1 tbsp fresh lime juice 1/3 cup sour cream (or soy-based sour cream alternative) Handful chopped fresh cilantro Directions Heat the olive oil over medium heat in a large soup pan. Add onions, garlic cloves, and carrots and cook until onions are soft and translucent (about 7-8 minutes). Do not brown. Add black beans, chicken broth, oregano, coriander, cumin, cayenne pepper, and salt and bring to a boil. Reduce heat, cover, and simmer gently for around 15 min. Purée soup using a hand-held immersion blender until very smooth and creamy. (Alternatively, you can use a standard blender to purée the soup in batches.) Stir in lime juice and season with salt and pepper to taste. Ladle the soup into bowls and top each bowl with a dollop of sour cream and freshly chopped cilantro. Vegan Asparagus Soup Ingredients 2 tbsp virgin olive oil, or virgin coconut oil 1 medium onion, diced 4 cloves garlic, roughly chopped ½ cup old fashioned rolled oats 2 bunches of asparagus, about 2 pounds, woody ends trimmed, and stalks cut into 1-inch pieces 2 cups chicken or vegetable stock 2 cups water 1 large piece of lemon peel, about 2 inches 2 tsp sea salt Freshly ground black pepper to taste Directions In a medium saucepan, heat the olive oil. Add the onion and sauté over medium heat until tender, about 7-8 min. Add the garlic and cook for 2 more min, stirring frequently. Add the remaining ingredients to pot. Bring soup to boil and lower to a simmer. Cover pot and cook 10-15 min until asparagus is very tender. Turn off heat and remove the lemon peel. Purée the soup until smooth, either directly in the pot with an immersion blender or in batches in a blender (keep the lid open a crack.) Garnish with steamed asparagus tips and/or chopped chives. 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.
Learn more
How To Make Healthy Baked Goods at Home
Traditionally, baked goods call for heaps of white flour, sugar, and butter. If you’re trying to follow a healthy eating plan, you may be wondering if you can ever eat baked goods again. The answer is a resounding yes. The key is to learn to make healthier baked goods. All it takes is a little willingness to tinker with your baking recipes, swapping problematic ingredients with healthier ones. Ditch the White Flour While we may love the texture and taste of white flour, our bodies don’t. Stripped of the bran and germ of the wheat kernel, white flour loses most of its fiber and nutrients during the refining process. White flour spikes blood sugar levels and too much of it in the diet has been linked to a host of health problems, including unhealthy blood sugar levels, weight gain, heart health issues, poor cognition, low mood, and increased cravings, to name a few. Thankfully, we now have an array of alternative flours available, offering new tastes and textures – and better nutrition. Substitute the white flour in your baking recipes with any of these flours: Whole Wheat Flour Whole wheat flour is nutritious and healthy for people without gluten sensitivities. It’s made from the entire wheat kernel – bran, germ, and endosperm, and is rich in vitamins, minerals, fiber, and phytochemicals. And it doesn’t spike blood sugar to the extent that white flour does. Oat Flour Oat flour is very versatile, highly nutritious, and naturally gluten free. Made from ground oats, it’s high in protein and fiber (including soluble fiber), and boasts an array of antioxidants, B vitamins, manganese, phosphorous, magnesium, copper, iron, and zinc. It lends a soft and fluffy texture to baked goods, with a mild flavor, allowing for spices to stand out. Coconut Flour Coconut flour is a soft, grain- and gluten-free flour made from finely ground, dried coconut meat. It is fairly high in protein, fiber, and fat, and low in carbohydrates, compared to other flours. Rich in manganese, iron, vitamin C, and beneficial medium-chain triglycerides, coconut flour adds wonderful flavor and texture to muffins and cookies, in particular. Switch the Sugar It’s no secret that table sugar is anything but sweet when it comes to health. Having too much of it in your diet is linked to unhealthy inflammatory response in the body, blood sugar and blood pressure levels out of a healthy range, weight gain, and liver and heart health issues. Table sugar is also devoid of any fiber, vitamins, minerals, or antioxidants. One simple way to make your baked goods healthier is to use less sugar than what the recipe calls for. Take it a step farther by switching white sugar for an unrefined sweetener. Unrefined sugars are generally lower on the glycemic index scale – which means they won’t spike your blood sugar like table sugar does. Among the most popular unrefined sugars are pure maple syrup, coconut sugar, honey, unsulphered molasses, brown rice syrup, date sugar, and fruit. Unrefined sweeteners have nutritive value, antioxidants, and minerals. For example, pure maple syrup contains calcium, potassium, iron, zinc, and manganese. Coconut sugar (or coconut palm sugar) made from the dried sap of the coconut palm, contains iron, zinc, calcium, potassium, polyphenols, antioxidants, and a fiber called inulin, which may help to slow glucose absorption. They both make fantastic replacements for white sugar. Overripe bananas, applesauce, and dates are healthy whole fruit sweetener options. Make muffins more healthful by using these fruits only or combine them with a small amount of unrefined sugar. You can experiment with the amount of sweetness you desire. Less is better! Lose the Butter Butter is high in saturated fat, yet it contains several important nutrients, including vitamins A and E. Although recent research suggests that saturated fat may not be so bad, the American Heart Association advises that saturated fat should make up less than 10 percent of your daily caloric intake. Until there’s more clarity on the subject, swap butter for olive oil or avocado oil, two healthier oils that work well in most baking recipes. According to emerging research, coconut oil is high in saturated fat, might support weight loss, improve brain function, and help regulate cholesterol. Yet, more studies are needed and most medical experts recommend using coconut oil sparingly. Still, coconut oil offers a healthier option to butter for vegans. Add A Burst of Health Add nutrient-dense fruits, nuts, seeds, and veggies, as well as savory spices to your baking for an added health punch. Berries, apples, pumpkin, peaches, bananas, zucchini, dark chocolate, carrots, raisins, currants, cranberries, and dates bring vitamins, minerals, and polyphenols to your baked treats. Nuts and seeds of all kinds, such as walnuts, pecans, almonds, ground flaxseeds, and chia seeds add great texture, healthy fats, and protein. Spices such as cardamom, ginger, pure vanilla, cocoa, cloves, nutmeg, and cinnamon add antioxidant power, as well as aromatic flavor to muffins, pies, cakes, and cookies. Creative Expression Don’t forget that baking is a form of creative expression! Reimagining your recipes with health in mind is good for your spirit, too. Healthy Blueberry Walnut Muffins Ingredients Use organic ingredients, if possible. 1 1/2 Cup Oat Flour 1/2 Cup Whole Wheat Flour or Coconut Flour 2 Tsp. Cinnamon 2 Tsp. Allspice (clove, nutmeg, cinnamon) 1 Tsp. Baking Soda 1 Tsp. Baking Powder 1/2 Tsp. Sea Salt 1/2 Cup Pure Maple Syrup 1/3 Cup Virgin Coconut Oil 2 Pasture-raised Eggs 1 Tbsp. Pure Vanilla 1 Cup Fresh Blueberries 1/3 Cup Chopped Walnuts Directions Preheat oven to 350. Beat eggs and then add melted coconut oil, maple syrup (room temp), and vanilla together until blended. In a separate bowl, mix together flours, spices, baking powder and soda, and salt. Fold in wet ingredients until fully blended, then mix in blueberries. Pour batter evenly into greased or non-stick, 6-muffin pan. Top muffins with walnuts. Place on center rack and bake for approximately 25 min. Let cool for 5-10 minutes and 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.
Learn more
8 Ideal Protein Sources for Vegans
Many people think that when you don’t eat meat, your protein options are too limited for such a diet to be healthy. If you’re vegan, you know this isn’t the case. There are lots of plant-based protein options, from chickpeas to beans and more. But what about when you need more variety? Why Is Protein Important? While it’s often associated with strengthening muscles, protein is also the building block for all our body’s tissues. Protein is one of the body’s fuel sources. It’s also one of the three macronutrients (carbohydrates and fats being the other two). Proteins act as enzymes in digestion where they help break down food to be utilized by the body. Because vegans don’t consume animal products, they’re at risk for deficiency of vitamin B12, a nutrient that’s important for proper red blood cell formation. It’s important to be intentional about getting enough B12 in other forms, otherwise, your energy levels can be negatively affected. Protein is an important component of a balanced meal. It takes longer to digest than carbohydrates. Pairing carbohydrates with protein can make you feel full longer. How Much Protein Do Vegans Need? In general, someone following a vegan diet doesn’t need more protein than someone following any other diet. The general guidelines for protein are 0.8-1.0 grams per kilogram of body weight. For someone who weighs 150 lbs. (68.2 kg), that would be 55-68 grams of protein per day. For reference, 1 cup of boiled lentils has about 18 grams of protein. Another guideline for determining protein needs is to have 10-35% of your daily caloric intake come from protein sources. This metric is easier to use if you track your macros on an app like MyFitnessPal. If you need some ideas for how to get enough protein into your diet as a vegan, here are some of the most nutritious options available. 8 of the Best Clean & Lean Protein Sources for Vegans 1. Quinoa Quinoa is a seed that’s often prepared like a grain. It’s considered a great source of protein, with about 8 grams per serving. It also has lots of fiber at about 5 grams per serving. Quinoa is naturally free of gluten, is easy to prepare (it’s made just like rice), and can go with just about any meal. Try it in salads or as a side dish. 2. Chia Seeds Just two tablespoons of chia seeds contain 4 grams of protein. These tiny seeds are often called a superfood due to their many health benefits and versatility. They can be added to healthy baked goods, oatmeal, smoothies, or made into a pudding. 3. Chickpeas Chickpeas have a whopping 39 grams of protein in one cup! They can be prepared in a variety of ways, including roasted and boiled. They can be added to soups, salads, or eaten as a snack (roasted chickpeas are delicious). Chickpeas are an ideal snack since they’re high in fiber and have lots of vitamins and minerals. 4. OMNI Protein BrainMD’s OMNI Protein powder incorporates some of the above sources of protein and combines them into an easy-to-use product. OMNI Protein contains quinoa protein and chia protein. These powders are packed with excellent, plant-based proteins. OMNI Protein features pea protein and rice protein, two other excellent plant-based protein sources. It offers 22 grams of protein per serving. This protein powder can be added to smoothies or mixed with plant-based milk or water. 5. Tempeh Tempeh is made from soy and is usually sold in a loaf-type form, like tofu. Unlike tofu, tempeh has a coarser texture and is higher in protein and fiber. Tempeh has 31 grams of protein per cup. It can be cooked and added to salads, stir fry, sandwiches, and more. It’s often seasoned or marinated and is a solid protein option. 6. Lentils Lentils are an affordable source of plant-based protein. They’re easy to find and convenient to store since they keep for long periods of time. They can be added to soups, tossed into salads, sprouted and enjoyed on sandwiches, or added to pasta sauce for extra nutrition. Lentils have 18 grams of protein per cup. 7. Hemp Hearts Hemp hearts have nearly 10 grams of protein in just 3 tablespoons. They’re a complete protein, meaning they have all nine essential amino acids. Essential amino acids are those that the body cannot synthesize on its own, so they must be obtained through the diet. Hemp hearts are one plant-based way to get these important compounds. These tiny nutrition powerhouses can be added to smoothies, yogurt, granola, and more. You also can use hemp milk, which has a similar nutrition profile to hemp hearts. 8. Rice and Beans Rice and beans are inexpensive and easy to store. They keep for long periods of time and are shelf-stable. Together, they contain all nine essential amino acids and create an ideal source of protein if you don’t consume meat. Two cups of rice and beans contain about 14 grams of protein. This will vary slightly depending on the type of rice and the variety of bean, but regardless, you can use the kinds you prefer and create a healthy, balanced source of protein. Final Thoughts It’s important to get sufficient protein each day. Protein is vital for many functions in the body. However, many people think there’s a scarcity of plant-based protein options. The truth is much to the contrary. There are plenty of excellent, plant-based protein sources to pick from, and a wide variety of preparation methods, too. By now you can be confident that when you’re not eating meat, there are more than enough ways for you to lead a healthy, balanced lifestyle. 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.
Learn more
Here Are 6 Sensual Foods to Boost Your Sex Life
Being sexually intimate with someone you love is one of life’s greatest pleasures. Sex can make people happier and healthier. Sex may improve immune function, brain health, and libido. It also promotes longevity, healthy blood pressure, heart health, restful sleep, hormonal balance, and may lessen pain and stress. Emotionally, sex can help us have greater trust and love in our relationships, better emotional expression, and a stronger ability to handle emotional conflict. That said, maintaining a healthy sex drive is extremely important to overall well-being. Another of life’s sensual pleasures, eating, is closely tied to sex. Perhaps that’s why we have a name for foods that help improve the libido. They’re called aphrodisiacs, after Aphrodite, the ancient Greek goddess of love. Here are 6 foods that are incredibly nutrient-rich, highly sensual, and loaded with the libido-boosting nutrients that support healthy levels of sex hormones, blood flow, and elevated mood – just in time for Valentine’s Day! 6 Sensual Foods to Boost Your Sex Life 1. Fruit Visually stunning in shape and color, fragrant and delicious, fruit is naturally sensual. It’s also filled with a treasure trove of nutrients and flavonoids that help to promote greater blood flow to the genitals, which allows for healthy sexual function. Pomegranate, berries, watermelon, apples, citrus, cherries, and dark-colored grapes – these luscious fruits (among others) are rich in vitamin C and flavonoids that boost the synthesis of nitric oxide, a vasodilator. The vasodilating effects of nitric oxide relaxes the inner muscles of your blood vessels, allowing vessels to widen and blood flow to increase. Healthy blood flow is essential for optimal sexual function. Delight in fruit! Feed your lover grapes, share the sections of an orange, or savor the sweetness of fresh strawberries together. 2. Zinc-Rich Oysters Oysters are a well-known aphrodisiac. That’s because this “fruit of the sea” happens to be one of nature’s most abundant sources of zinc. Research¹ shows that zinc deficiency is associated with low testosterone. Men and women alike need healthy levels of testosterone for a robust libido. If oysters aren’t for you, crab or lobster will do, too. Load up on these zinc-rich sensual gifts of the sea. 3. Nitrate-Rich Veggies Seduce your sweetheart with a salad! Many of the vegetables that make for a gorgeous and delectable salad – green leafy vegetables (like spinach, watercress, mustard greens, arugula, kale, beet greens, Swiss chard, and lettuce), and root veggies (beets, turnips, and carrots) – are all rich in nitrates. Nitrates break down and become nitric oxide, which, as you’ve just read, can help expand the blood vessels and improve blood flow. Of course, the many nutrients in vegetables support general good health, which is also key to feeling healthy, and sexy. 4. Dark Chocolate Now we’re talking. With its rich, dark color, distinct scent, decadent flavor, and melt-in-your-mouth texture, chocolate is a sensual marvel. Add to that its sex-drive boosting properties, and there’s no doubt that chocolate is truly the food of lovers. Dark chocolate (with a 70% or greater cocoa content) contains phenethylamine and tyrosine, which are associated with increased levels of the feel-good hormones serotonin and dopamine, which have mood-lifting effects. Additionally, dark chocolate’s rich flavanol content boosts vasodilation, which allows for increased blood flow. Dark chocolate, in moderate amounts, is also an incredibly healthy food,² rich in minerals, antioxidants, and other health-promoting nutrients. You can feel good about savoring every last bite. 5. Salmon Rich in heart-healthy omega-3 fatty acids, salmon (as well as other fatty fish such as sardines, mackerel, tuna, and halibut), is a boon to both your sexual and general health. Because omega-3s help reduce the buildup of arterial plaque, they promote healthy blood flow, which is important to healthy sexual function in men and women. Of course, keeping the circulatory system working smoothly reduces the chances of health issues that could impair sexual function, too. As an added benefit, these same types of fish are good sources of vitamin D. Since vitamin D deficiency is associated with low testosterone, ensuring you get plenty of this important nutrient in your diet bodes well for having healthy testosterone levels, which is key for healthy libido. 6. Spices Don’t forget about the sex-boosting powers of herbs. Spice it up! Ginger, ginseng, and garlic have been considered aphrodisiacs for centuries in various countries. Like so many of these foods, spices promote greater blood flow in the body, which supports healthy sexual function. Lesser-known spices that support healthy blood flow include cayenne pepper, cinnamon, clove, nutmeg, and turmeric. Combine some of these spices with the foods mentioned above to create even greater eating pleasure. Eating Is Sensual Remember to engage all the senses when eating. Consider the color, visual appeal, scent, and texture of foods, in addition to taste. The sensuality expressed while preparing and enjoying these foods, coupled with the physiological effects they can have in the body to enhance your sex drive, will surely translate to more satisfying intimacy in the bedroom. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Prasad, A. S., Mantzoros, C. S., Beck, F. W. J., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344–348. https://doi.org/10.1016/S0899-9007(96)80058-X 2. Samanta, S., Sarkar, T., Chakraborty, R., Rebezov, M., Shariati, M. A., Thiruvengadam, M., & Rengasamy, K. R. R. (2022). Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Current Research in Food Science, 5, 1916–1943. https://doi.org/10.1016/j.crfs.2022.10.017
Learn more
What Are the Pros & Cons of the Keto Diet?
What if someone told you that you could eat cheese, bacon, avocado, peanut butter, heavy cream, full-fat yogurt, and dark chocolate and still lose weight? You’d find it hard to believe, right? Well, on the keto diet, you actually can – but there’s a catch. The diet requires you to drastically reduce your carbohydrate intake. That means no refined carbs, very little fruit (with a few exceptions), and no rice, potatoes, whole grains, or legumes. There’s a lot of nutrition, fiber, antioxidants, phytonutrients, and minerals in the starchy vegetables, fruits, and grains that aren’t allowed. For this reason, many health experts advise against the keto diet for the long haul. Also, the keto diet’s unusually high fat and animal protein content runs counter to what many doctors and health organizations, like the American Heart Association, have recommended for decades, which adds a layer of controversy to the diet. Still, the health benefits of keto eating appeal to many people, including world-class athletes such as NBA star LeBron James and former NFL quarterback Tim Tebow. Even though U.S. News & World Report ranked it as one of the worst diets of 2020, a recent survey of registered dietitians ranked it as the most popular diet in the U.S. Hopefully, the information presented here will help you determine if the keto diet is right for you. What Is the Keto Diet? In a nutshell, the keto diet is an eating plan comprised mostly of fats, a reasonable amount of protein, and very few carbohydrates. When you give the body an abundance of fat and a negligible amount of carbs, some interesting things happen. Ketosis By drastically reducing carbohydrate intake, your body runs out of its preferred fuel of carbs, and eventually its glycogen stores, too. It then switches to burning fat for energy. This metabolic state is called ketosis. When in ketosis, the liver converts stored fatty acids to ketones or ketone bodies, which are then used as fuel by the heart, brain, and muscles. To achieve and maintain ketosis, most people need to limit their total carb intake to 20–50 grams per day and get an abundance of healthy fats. A person following the keto diet aims to burn unwanted fat by pushing the body to rely on fat (rather than carbs) for energy. Ketosis promotes weight loss and a host of other health benefits. While there are several versions of the keto diet, the standard keto diet is the most popular. The macronutrient breakdown of it is typically 70% fat, 20% protein, and only 10% carbs. The Ketogenic Diet: Pros and Cons Keto Pros As was mentioned earlier, the keto diet offers some very compelling health benefits. Here are several of the most significant: Weight Loss When it comes to short-term weight loss, keto is king. Comparing 23 different studies that tracked low carb and low-fat dieters for varying lengths (mostly six months or less), the low carb dieters lost on average 2-3 times more weight than low-fat dieters. What’s more, the low carb diets were more effective in reducing abdominal fat. Unlike low-fat dieters, those on low carb diets don’t have to worry about caloric intake. The high-fat foods are incredibly satiating, which helps with adherence. Seeing results quickly can also be motivating. Cardiovascular Benefits Also evident in the low carb studies mentioned above, other health parameters associated with carrying excess weight improved as well. Low carb dieters showed improved blood sugar, blood pressure, and triglyceride and cholesterol level markers. Brain Health Some studies indicate that the ketones generated from ketosis provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells. Eating a low carb/high-fat diet has also shown improvements in low mood, feelings of anxiousness, and brain focus issues. Acne Eating a diet high in refined carbohydrates can alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health. One study showed that by decreasing carb consumption, a keto diet could lessen acne problems in some people. Keto Cons The keto diet has several drawbacks and a few health risks that need to be carefully considered, such as: Flu-Like Complications After a few days on the keto diet, you may experience problems. These may include headaches, dizziness, fatigue, nausea, and constipation – often resulting from dehydration and electrolyte imbalances that occur, in part, as your body gets used to ketosis. However, these issues generally subside after a few weeks. Staying hydrated and getting sufficient daily amounts of sodium, potassium, and electrolytes can help. Blood Sugar Issues Although the keto diet has been shown to support healthy blood sugar levels, complications having to do with ketones and blood sugar may arise. Heart Health Concerns Keto is a high-fat diet. If you consume too much saturated fat, your cholesterol levels can increase, especially LDL, which is linked to cardiovascular health issues. However, risks can be alleviated and cholesterol levels improved by choosing healthier fats such as mono- and polyunsaturated fats found in nuts, seeds, olives, and avocados. Liver and Kidney Problems The liver and kidneys help your body process fat and protein. Some experts believe that the keto diet could overwork them. Also, a high intake of fatty animal foods can put you at higher risk for kidney stones. Low in Nutrients and Fiber Keto limits a lot of high-fiber, nutrient-dense fruits, starchy vegetables, whole grains, and legumes. It may not provide enough of certain vitamins and minerals needed for optimal health. Studies on the keto diet have found deficiencies in calcium, vitamin D, magnesium, and phosphorus. Additionally, unless one takes measures to eat plenty of leafy green and cruciferous vegetables, the keto diet can often be constipating and may even disrupt healthy gut bacteria. Restrictive and Challenging The keto diet is highly restrictive. Carbohydrates normally account for at least 50% of the typical American diet. Adherence is challenging for many people. Exacerbates Disordered Eating Risk of disordered eating behaviors is common for keto dieters. Dieting, in general, can interfere with the joy of eating and simple daily activities, but a diet that’s as extreme and restrictive as keto can be particularly challenging for anyone, especially those with eating struggles. Bottom Line The keto diet delivers fast, short-term weight loss and excellent benefits in terms of managing healthy blood sugar levels. However, the challenges of ketosis, and some of the potential health risks of the keto diet, underscore the importance of choosing an abundance of healthy fats (olive oil, coconut oil, avocado oil, nuts, and seeds), quality meats, and consuming plenty of low carb/high fiber vegetables to minimize issues. Some people thrive on eating a low carb diet. However, for most people, keto appears to be too restrictive for the long-term. Also, health experts note legitimate concerns about a diet that eliminates so many healthy and important staple foods (grains, legumes, starchy vegetables, and fruits) essential to vibrant health. As with any diet, it’s recommended that you consult a healthcare professional before starting a low carb diet (such as keto) or making any changes to your diet. 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.
Learn more