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Here Are Some of the Best Benefits of Vitamin B12?
In our fast-paced society, where convenience has driven many to eat on the go, skip meals, munch on sugary snacks, purchase processed foods that are low in vitamins and other essential nutrients, and consume foods that have been chemically treated, it’s becoming more and more difficult to maintain a balanced and healthy diet. Due to this gap in nutrition, most people could use a little help from dietary supplements to ensure they’re getting all the nutrients needed for optimal health. This is especially true of the B vitamin family, which is made up of 8 vitamins. All our cells need the 8 B vitamins to function at their best. Although they’re commonly recognized as a group, each of the B vitamins is required by a unique set of the body’s enzymes to perform unique and important functions. Deficiencies in any of these can lead to serious health problems. Let’s take a closer look at vitamin B12… Vitamin B12 Essentials This B vitamin, also known as cobalamin, is a team player. It works with a set of enzymes that use folate to generate and utilize methyl groups that have a huge impact on our health. Though a small chemical group (one carbon atom with three hydrogens attached), methyl is needed by all our cells to make their DNA, repair DNA that becomes damaged, make and regulate DNA and the RNA involved in protein production and regulation, and facilitate the growth and proliferation of all our approximately 30 trillion cells. The methyl form of vitamin B12 is used as a backup for the methyl groups provided by methylfolate. Substantial dietary intakes of B12 are required for the bone marrow to make red blood cells, which carry oxygen, and the variety of white blood cells that are crucial to our immune defenses. Growing children, pregnant women, and the elderly all tend to have an increased nutritional need for B12. There’s a consensus among experts that for these populations, supplementing with vitamin B12 is a good idea. Most of the multiples and other dietary supplements that provide B12 offer it in a form that is potentially harmful and requires more of our energy to process. The most commonly used B12 dietary ingredient is cyano-cobalamin, B12 with a cyanide group attached. The body has to expend precious energy to remove the cyanide group, then convert the B12 to methyl-B12 or other forms before they can use it. Smokers and women who use certain birth control hormone mixes are especially at risk of damage from cyano-B12. BrainMD provides B12 as methyl B12 because it’s safe to take, needs less energy to utilize, and is the most effective B12 ingredient available. In our products, we also team methyl-B1 with folate as methyl-folate, which works better than the artificial substance known as folic acid. Vitamin B12 is crucial for the brain and all the body’s other nervous tissues. Beyond needing B12 for their usual housekeeping functions, our nerve cells need it to assist in producing such key neurotransmitters as dopamine, epinephrine (adrenaline) and norepinephrine (noradrenaline). The brain also needs B12 to make melatonin, the main hormone that ensures we can get to sleep and stay asleep. Vitamin B12 is essential for the structural integrity of the brain and spinal cord. Higher levels of B12 are linked to better memory, mood, behavior, personality and mental clarity. Vitamin B12 for Memory and Mood The availability of methyl groups is fundamental to every aspect of the brain’s functioning, from its management of our basic physiological functions, such as sleep, to its higher responsibilities of managing memory, mood, judgment, behavior, and personality. The brain must have ample supplies of methyl-B12 along with ample methylfolate, to ensure it can generate sufficient energy, maintain healthy neurotransmitter balance, and carry out hundreds of other enzyme reactions. B12 deficiency can mimic severe memory impairment. Vitamin B12 in Foods Vitamin B12 is predominantly found in various meats, such as chicken, beef, fish, pork, and clams. Since it doesn’t naturally occur in plant foods, vegans and vegetarians may have low levels of vitamin B12. Those who don’t get enough in their diet may need to take a B12 supplement. However, the absorption of B12 is complicated and requires a very healthy gastrointestinal (GI) tract, and even meat-eaters can be deficient in B12. Vitamin B12 Deficiency The array of proteins along the GI tract that enable the absorption of vitamin B12 can be damaged by over-the-counter “digestive aids” such as antacids, histamine type 2 receptor blockers, and proton pump inhibitors. Certain antibiotics, anticonvulsants, and metformin also can deplete B12. Growing children, vegans, vegetarians, pregnant women, the elderly, smokers, and others taking various medications, all are at risk of vitamin B12 deficiency. Quality Vitamin B12 BrainMD closely follows clinical and scientific research on vitamins and other nutrients. With vitamin B12, the research clearly proves that methyl-vitamin B12 is the best ingredient to use in supplements.* We spare no expense in providing a sufficient allowance of methyl-B12 in our supplements to enable its efficient absorption by mouth.* By teaming it with methylfolate, we ensure our customers have access to adequate supplies of methyl, that small chemical group so incredibly important for the health of our brain and entire body.* 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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How to Kick Your Sugar Habit Using Fish Oil
You don’t have to be eating decadent cakes, processed candies, sugary sodas, and pints of ice cream to be eating large amounts of sugar, commonly in the form of corn syrup. You might be surprised to notice corn syrup in the ingredients of food such as bread, frozen pizzas, macaroni & cheese, cereal bars, cocktail peanuts, tonic water, salad dressing, apple sauce, and ketchup. In our fast-paced lives, it is very difficult to avoid the myriad of foods that contain fructose. Even when we think we are feeding our families “healthy” food, it can still contain ingredients that have been found to be harmful. So how can we finally kick sugar cravings to the curb? The good news is, studies have shown there are other nutrients that may help with the effects of fructose. Research: How Fish Oil Can Help You Kick Sugar Cravings The omega-3 fatty acids EPA (EicosaPentaenoic Acid) and DHA (DocosaHexaenoic Acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. However, new research reported in an article entitled, “Systems Nutrigenomics Reveals Brain Gene Networks Linking Metabolic and Brain Disorders,” which appeared April 21 in the journal EBioMedicine, demonstrates a new one. The study by researchers from the University of California, Los Angeles (UCLA), showed that DHA can reverse the harmful alterations to hundreds of genes that are produced by excessive consumption of fructose, especially in the form of high-fructose corn syrup. High-fructose corn syrup is commonly found in soda, condiments, desserts, applesauce, baby food, and other processed snacks. What is worse is that, according to the US Department of Agriculture, the average American consumes more than 40 pounds (18 kilograms) of high-fructose corn syrup per year. The new research demonstrated that consuming a lot of fructose in the diet can actually change the expression of hundreds of genes, including genes that may lead to a greater predisposition toward metabolic diseases such as diabetes, and brain disorders such as attention-deficit hyperactivity disorder (ADHD) and Alzheimer’s disease. Excitingly, it was additionally demonstrated that DHA largely reversed the fructose-induced changes in the brain. DHA is an omega-3 fatty acid that is essential to the brain and can be found in fatty fish, such as salmon, as well as in walnuts, flaxseed, and omega-3 fatty acid supplements. The brain and the body are not able to manufacture DHA; it has to come through our diet. The scientists tested the effects of fructose and DHA in a group of rats that were trained to escape from a maze and then were randomly divided into three groups. For the next 6 weeks, one group of rats drank water with an amount of fructose that would be approximately equivalent to a person consuming a liter of soda per day. Rats in the second group were given fructose water and a diet rich in DHA, while the third group drank water without fructose and ate no DHA. After the six weeks, the rats were again put through the maze. The rats that had received only the fructose were about half as fast at finding their way out as the rats that were given only water, suggesting that the fructose had impaired their memory. The rats that had been given DHA and fructose navigated the maze at about the same speed as the group that had only had water, strongly suggesting the DHA eliminates the harmful effects of the fructose. Furthermore, the research team sequenced tens of thousands of genes in the rats' brains and identified more than 900 genes, the vast majority of which are comparable to genes in humans, which were altered by the fructose. Some of the conditions that can be caused by alterations to those genes are depression, Parkinson's disease, and bipolar disorder. Historically, the focus regarding the effects of high-fructose corn syrup has been about weight gain and obesity, but this study shows that a high-fructose diet not only harms the body but harms the brain as well. It also highlights yet another phenomenal health benefit of ensuring that you are getting enough omega-3 fatty acids in 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 sleep products and our full list of supplements, please visit us at BrainMD.
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Here Are Some of the Best Healthy Thanksgiving Leftover Recipes You Need to Try
‘Twas the day after Thanksgiving, when all through the house, no one wanted to eat leftovers, so they just ate out. Okay, so that isn’t an official holiday poem, but it’s a scenario that plays out in many homes throughout our country. Maybe families leave their leftovers in the fridge because the thought of gorging on the same food two days in a row is repellant to them. Or, perhaps a different type of cuisine sounds more appealing. There’s another possibility – maybe some don’t realize they can jazz up their leftovers. If you need some ideas for how to make Thanksgiving leftover recipes more palatable to your family, check out these quick and easy meal options that can turn ho-hum into want some… 9 Creative & Healthy Ways to Liven Up Your Thanksgiving Leftover Recipes Turkey Since there's typically a ton of turkey leftover after a holiday meal, let's start with some simple ways to repurpose your bird... 1. Turkey Salad If you live in the typical American home, you probably have plenty of leftover salad from the Thanksgiving meal. You probably have lots of leftover turkey too. I think you see where I’m going with this. Lay strips of turkey on top of a salad and say presto! (That last part is optional.) If you want to take it a step further, add leftover vegetables like carrots or Brussels sprouts to your salad. You can even use your cranberry sauce as a dressing…but only if you like cranberries. 2. Turkey Soup If turkey can work for a salad, why not for soup? There are plenty of ways to customize turkey soup. To a broth base, add shredded, pulled or cubed turkey. Feel free to toss in any leftover vegetables as well (from the veggie tray nobody touched). Add carrots, mushrooms, onions, celery or other vegetables to your soup. Then, if preferred, add brown or wild rice to thicken the stock. Add spices to your liking and you’ll have a mighty fine turkey soup. 3. Turkey Tacos I know what you’re thinking – how can you make a healthy taco? It all starts with the shell. But I’m not talking made with processed corn or flour. I’m talking made by nature. Separate and wash several leaves of lettuce (organic romaine hearts, butter lettuce or green chard all work great) and position them on a plate or tray so that they form a bowl shape (my coworker calls them “boats”). Scoop shredded turkey, black beans, brown or wild rice, avocado or any other healthy topping you choose into the leaves. Then, pick up the loaded leaves and eat them like a taco. Your family will gobble them up. 4. Turkey-Sweet Potato Pie You’ve heard of shepherd’s pie? Well, give the shepherd the day off. For a healthier version of shepherd’s pie, throw leftover turkey, green beans and other vegetables into the bottom of a casserole dish. Then, layer on mashed sweet potatoes. You can sprinkle some cheese on top but go easy. Bake in the oven. Wa-lah! 5. Turkey Chili There are many ways to make chili. Some are healthy and some aren’t. To a low salt broth, add tomato sauce, diced tomatoes, diced onions, kidney or black beans and other vegetables as desired. Oops, I forgot the star of the show…shredded or ground turkey. For slow-simmer goodness, make your turkey chili in a crockpot. Try this delicious recipe for Healthy Turkey Chili. Or, take things to the next level with Spiced Cacao Turkey Chili. 6. Turkey Sandwich Forget the thin-sliced, processed turkey from the deli at your local grocery store. Carve up slices of real turkey from your leftover bird. Traditional turkey sandwiches, which include stuffing and cranberry sauce, can really crank up the calories. For a healthy alternative, add avocado, sprouts, onion, tomato, leaf lettuce, and a slice of low-fat cheese to your turkey. Bread can be one of the least healthy parts of a sandwich,¹ so use whole wheat sandwich thins or large leaf romaine lettuce to reduce calories. Lightly spreading Vegenaise on your whole wheat thins or lettuce can help bring your whole turkey sandwich together. Sides Don’t let those leftover sides go to waste—turn them into nutrient-packed dishes that support brain health, balanced energy, and delicious eating all week long. 7. Veggie Frittata Give roasted veggies a second life by folding them into a simple, savory frittata. Chop leftover Brussels sprouts, carrots, or green beans and bake them with whisked eggs, a splash of plant-based milk, and a pinch of turmeric. Why it’s healthy: Eggs provide choline for memory and focus, while turmeric brings anti-inflammatory benefits thanks to curcumin. This makes for a vibrant, brain-nourishing breakfast you can enjoy hot or cold. 8. Cranberry Vinaigrette Most of us end up with a half-used container of cranberry sauce—don’t toss it! Instead, blend a spoonful with olive oil, a splash of vinegar, and a handful of walnuts. Why it’s healthy: Cranberries add antioxidants, olive oil supports heart and brain health, and walnuts supply plant-based omega-3s. Drizzle this tangy, jewel-colored dressing over greens or roasted vegetables. 9. Mashed Sweet Potato Pancakes Turn leftover mashed sweet potatoes into fluffy, nutrient-rich pancakes. Mix them with almond flour or a beaten egg to help bind the batter, then cook until golden. Why it’s healthy: Sweet potatoes are packed with fiber and carotenoids that support cognitive health,² and almond flour adds healthy fats and protein. The result is a naturally sweet, wholesome breakfast or snack. Pro tip: Leftovers are often nutrient-dense—they’ve already been prepped, cooked, and softened—making them perfect for quick, brain-friendly meals. Embrace the remix! Thanksgiving Leftover Recipes FAQ How long are Thanksgiving leftovers good for? Most cooked Thanksgiving dishes—like turkey, stuffing, mashed potatoes, and roasted vegetables—stay safe in the refrigerator for 3–4 days when stored promptly in airtight containers. If you want to extend their life, freeze leftovers within that window; many dishes will keep well in the freezer for 2–3 months. Tip: When in doubt, check for odd smells or unusual textures, and remember that food safety comes before food waste. What is the healthiest way to reheat turkey? Turkey can dry out quickly, so gentle reheating is key. One of the healthiest methods is to warm it in the oven at a low temperature (around 300°F) with a splash of broth or water to keep it moist. Cover the dish with foil to help retain steam. If you’re short on time, reheating in a skillet with a little broth works well too. Why it matters: Slow, moist reheating helps preserve the turkey’s lean protein quality and minimizes the need for added fats like butter or oil. Can you safely reheat leftovers more than once? It’s best to reheat only what you plan to eat. Repeated heating and cooling can increase the risk of bacterial growth. To stay safe, portion leftovers into smaller containers so you can warm up just what you need. Should I let leftovers cool before refrigerating? Yes—but not for too long. Let hot dishes cool slightly so they don’t raise the fridge temperature, then refrigerate within two hours of cooking. Divide large portions into shallow containers so they cool safely and quickly. You’ll find more holiday, and every day, recipes in The Brain Warrior’s Way Cookbook. The BrainMD team wishes you and yours a safe, healthy and Happy Thanksgiving! 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. Schadow, A. M., Revheim, I., Spielau, U., Dierkes, J., Schwingshackl, L., Frank, J., Hodgson, J. M., Moreira-Rosário, A., Seal, C. J., Buyken, A. E., & Rosendahl-Riise, H. (2023). The effect of regular consumption of reformulated breads on glycemic control: A systematic review and meta-analysis of randomized clinical trials. Advances in Nutrition, 14(1), 30–43. https://doi.org/10.1016/j.advnut.2022.10.008 2. Laveriano-Santos, E. P., López-Yerena, A., Jaime-Rodríguez, C., González-Coria, J., Lamuela-Raventós, R. M., Vallverdú-Queralt, A., Romanyà, J., & Pérez, M. (2022). Sweet potato is not simply an abundant food crop: A comprehensive review of its phytochemical constituents, biological activities, and the effects of processing. Antioxidants, 11(9), Article 1648. https://doi.org/10.3390/antiox11091648
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Holiday Gift Guide: 18 Healthy and Heartfelt Gift Ideas
It’s the time of year when we purchase gifts for friends and loved ones. Perhaps you’re one of those uber-planners who finished your holiday shopping months ago. Or, maybe you have no idea what to get your co-workers, significant other, or that impossible-to-shop-for relative. Fear not! Here’s the ultimate list of handy, healthy, and heartfelt holiday items sure to appeal to everyone in your family. We scoured the internet (as well as our online store) to bring you the best of the best gift ideas. Happy, healthy gifting! (Healthy) Holiday Gift Guide For The Foodie We’ve cooked up some delectable gift options for your foodie friends and family. 1. Brain In Love Chocolate Packed with 9 grams of fiber, Brain In Love Chocolate bars are sugar-free, dairy-free, gluten-free, keto-friendly, and non-GMO. They’re the perfect treat for the foodie in your life (this is a seasonal product, so grab a box while you can). 2. Daily Harvest Subscription Chef-crafted meals delivered straight to your door. Daily Harvest offers a variety of healthy meal or snack options guaranteed to please even the pickiest palate. 3. High-Powered Blender From healthy homemade soups and sauces to memory-boosting smoothies, a high-powered blender is an all-purpose addition to any kitchen. For the Techie The perfect presents for the go-to Geek Squad member of your family. 1. Subscription to BrainFitLife Like a personal trainer for your brain, the BrainFitLife app utilizes a unique algorithm to create a tailored training plan based on your brain type. Side effects of using this app include improved mood, memory, focus, motivation, and sleep. 2. Blue Light Blocking Glasses Blue light blocking glasses are comfortable, stylish and are the perfect low-tech gift for the screen-bound techie in your family. 3. Focus & Energy Focus & Energy combines clinical-grade nutraceuticals with powerful plant adaptogens to reduce fatigue, increase productivity, enhance focus, and boost energy. It’s clean energy that promotes mental sharpness all day long! For The Hostess Entertaining is an art form – especially when it comes to holiday parties. Our hostess gift picks can help make everyone’s lives just a little bit better…and brighter. 1. GABA Calming Support During the hectic holiday season, you probably need a gentle reminder to relax more and stress less. Ease your mind naturally with GABA Calming Support. 2. Thrive Market Membership Healthy, organic, non-GMO, deeply discounted groceries that arrive right at your doorstep. Plus, when you purchase a membership, Thrive Market donates a membership to a family in need. 3. The Brain Warrior’s Way Cookbook In The Brain Warrior’s Way Cookbook, you’ll find over 100 simple, healthy, and delicious recipes that can help to heal and optimize the brain. For The Go-Getter What kind of gift can you buy someone who’s always ten steps ahead? Something practical, proactive, and prodigious, of course. 1. His and Hers Planners Do you have a friend or co-worker who’s always in planning mode? This year, get them something to help streamline their life: Rad & Happy Undated Planner (Hers) or the Demi Navy Weekly Planner (His). 2. Everyday Stress Relief Everyday Stress Relief replenishes your body’s levels of nutrients that can be depleted during times of excessive stress. An absolute essential in today’s fast-paced world. 3. 23andMe DNA Test Kit 23andMe’s easy Health + Ancestry Services is the perfect gift for those curious about their past and focused on their present and future wellness. For The Wellness Warrior Fitness enthusiasts everywhere will enjoy these fun and functional gifts. 1. iWatch, Galaxy Watch, or FitBit Give the gift of daily motivation and inspiration with our favorite fitness trackers, wearables and watches. 2. OMNI Protein (Chocolate or Vanilla) OMNI Protein (Chocolate or Vanilla) offers delicious and nutritious plant-based protein powder that supports mental focus, muscle energy, and exercise recovery. 3. Class Pass Subscription Cycling. Yoga. You name it. A Class Pass subscription gets you into the best local fitness classes for less. Your fitness friends will thank you! For the Health-Conscious Brain/body optimizing gifts sure to thrill the wellness-minded. 1. Hyperbaric Oxygen Therapy (HBOT) Hyperbaric Oxygen Therapy is a noninvasive treatment that involves breathing 100% pure oxygen in a pressurized chamber. 2. Brain & Body Power Daily Packs Brain & Body Power offers clinical-grade nutraceuticals optimized for brain and body health. Combines three of our most potent and essential supplements in convenient daily packs. 3. Change Your Brain, Change Your Life Change Your Brain, Change Your Life is Dr. Daniel G. Amen’s New York Times breakthrough bestseller, a must-read filled with cutting-edge research and effective strategies that can help heal your brain. 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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Healthy Alternatives to the Thanksgiving Menu (Recipes Included!)
One of the main reasons we celebrate Thanksgiving is to express gratitude for the good things in our lives. Unfortunately, for millions of Americans, the focus on appreciation takes a back seat to gorging on high-calorie, sugar-laden foods. For many people, the Thanksgiving feast marks the beginning of a diet let up that can continue throughout the entire holiday season. Dangers of Holiday Bingeing A study by the Calorie Control Council concluded that the average American consumes as much as 4,500 calories and 229 grams of fat on Thanksgiving Day.¹ As reported by USA Today, that’s equivalent to 7 Burger King Whoppers or 15 Dairy Queen hot fudge sundaes. Why does it matter? All these calories at once can overwhelm the digestive system and flood the body with unhealthy levels of carbs and fats. Plus, according to the National Institutes of Health,² the vast majority of people will never lose the weight they gain during the winter holidays. The bad news: for people who are already overweight, their average weight gain per Thanksgiving meal can be 5 pounds or more, and many of these folks won’t lose their extra holiday weight either. The worse news: these pounds can add up year after year, making holiday weight gain an important risk factor for many serious health concerns. So, when it comes to holiday eating, is there any good news? Yes! With a little planning, you can avoid eating too much, and too many of the wrong foods, by adopting a healthy Thanksgiving menu. Let’s take a look at the typical Thanksgiving Day meal and see how we can make it healthier without losing the delicious flavors… Here's How to "Healthify" Your Thanksgiving Menu Main Dish Traditionally, the main dish at a Thanksgiving Day feast is the turkey. This has changed over the years to include a broad array of meats including ham, duck, goose, and prime rib. Depending on where you live in the country, you might enjoy local game or seafood on Thanksgiving, such as quail, venison or Dungeness crab. When it comes to turkey, there are many healthy and unhealthy ways to prepare the bird. It goes without saying that you shouldn’t deep-fat fry your turkey. For a healthy, exceptionally moist turkey, check out this recipe for Tana’s Marinated Turkey. Core Essentials Although there are a host of side dishes that can show up at a Thanksgiving Day feast, the two you’ll commonly find accompanying the main dish are stuffing and mashed potatoes/gravy. Stuffing If there’s one Thanksgiving dish that’s been customized more than any other, it’s stuffing. Seemingly, there are a million ways to make stuffing – with bread/croutons, sausage, nuts, fruits, potatoes, chorizo, bacon, crab, and the list goes on and on. Here are just two ideas for how to prepare healthy stuffing: 1. To a quinoa/squash base, add chopped kale and diced apples (if preferred) and a pinch or two of rosemary. 2. To the same base, add mushrooms and chestnuts. Mashed Potatoes Unlike stuffing, preparing mashed potatoes is pretty straightforward. By now, many healthy alternatives to mashed potatoes have circulated cyberspace. Here are just a few you might consider for your Thanksgiving meal. Instead of starchy potatoes, use mashed cauliflower instead. If you’re looking to diversify the color palette of your menu, mash up sweet potatoes. Or, instead of mashing sweet potatoes, try roasting them. Sumptuous Sides Here’s where you can really build a healthy Thanksgiving menu. Depending on traditions, regional influences or cultural preferences, the banquet table can be filled with a wide array of side options. Here are just a few: Green Bean Casserole A staple at many holiday gatherings, green bean casserole typically consists of canned green beans, cream of mushroom soup and French-fried onions. Occasionally, the recipe will be slightly altered to include sliced jalapeno peppers or cheddar cheese on top. Here are a couple of healthy options for this popular casserole: skip the fattening soup and greasy onions and cook some fresh green beans with roasted garlic or onions. Or, try lemon and garlic roasted asparagus instead. Brussels Sprouts Though not the most universally appreciated Thanksgiving menu item, Brussels sprouts, along with other cruciferous vegetables, are extremely beneficial for you. Here’s a recipe that will turn your Brussels sprouts into Brussels shouts! Cranberry Sauce Due to their tart taste, cranberries are seldom eaten raw. This has invited many unhealthy presentations of the tiny red berries, which have become a delicacy during the holidays. Aside from being processed, canned cranberry sauce or jelly is typically loaded with sugar. A better option is to steam fresh cranberries and mash them. Or, for a low glycemic variation on traditional cranberry sauce, use monk fruit. Roasted Vegetables Most vegetables are rich in nutrients, high in fiber, and low in calories. Eating plenty of vegetables before the main dish or other sides is a great way to make sure you don’t overindulge during a holiday meal. For a colorful and flavorful side dish, try roasted rainbow carrots with fresh oregano. Delectable Desserts The dessert tray (or table) can be one of the greatest pitfalls to your health on Thanksgiving Day. It’s vital that you make a plan before you attend a party or family gathering where you know unhealthy foods will be served. If you’re hosting a holiday get-together, make healthy desserts for your guests. Baked apples with cinnamon and nutmeg can make a delicious treat. Although pies are traditionally high calorie and loaded with sugar, it’s possible to make them healthier by using a nut crust with monk fruit filling and coconut whipped cream. Another healthy snack or dessert is cinnamon flavored chia pudding cups. Even though these treats have some brain-healthy nutrients, they should be enjoyed as a snack. In other words, don’t make a meal out of them. Eat Healthy, Be Happy! Since it’s much easier to avoid holiday weight gain than it is to lose the pounds afterwards, keep a close eye on your caloric intake and try the above healthy Thanksgiving menu tips. The BrainMD team wishes you and yours a safe, healthy and happy Thanksgiving! 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. Calorie Control Council. (n.d.). Thanksgiving: The Battle of the Bulge. Retrieved November 17, 2025, from https://caloriecontrol.org/thanksgiving-the-battle-of-the-bulge/ 2. Yanovski, J. A., Yanovski, S. Z., Sovik, K. N., Nguyen, T. T., O’Neil, P. M., & Sebring, N. G. (2000). A prospective study of holiday weight gain. New England Journal of Medicine, 342(12), 861–867. https://doi.org/10.1056/NEJM200003233421206
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Veterans Day Tribute – A Sailor Who Served His Country
Veterans Day is the one day each year when we remember and honor those who risked their lives for the preservation of our freedoms. For those soldiers fortunate enough to return home, we recognize what they endured on our behalf: time away from their families and physical or emotional scars. On this special day, our acknowledgment of their many sacrifices is the least we can do to thank veterans for their service to our country. Growing up, Veterans Day always had special significance for me since my father, John Rowe, served in the navy from 1962-1964. He was a signalman on a destroyer. He was also part of history (keep reading). As a kid, I remember seeing some of my dad’s navy mementos when my mother was cleaning out the closet. I can still remember how his insignia patch felt on my fingertips, the thick stitching that stood out from the smooth cotton fabric. I remember running around the house wearing dad’s sailor cap Gilligan style – down over my ears. One day, Dad showed me how to make a “Dixie Cup” hat in the fashion that sailors wear. Pushing in the top to make a dog bowl shape, he flipped the hat over and placed it on my head…with the diagonal seam in the back, of course. Dad taught me how to give a proper naval salute, which is nothing like the ones frequently seen on TV or in the movies. Ironically, dad’s hero, John Wayne, was one of the sloppiest saluters in movie history (more on John Wayne in a minute.) Parents always look larger-than-life to kids, but my dad had an impressive physique and was a giant from my perspective. It wasn’t until my teen years that I learned dad had been a boxer in the navy. Perhaps it’s because he was a tough Irishman from NJ, but in a dozen bouts, he never lost a fight. Some of my father’s habits changed as a result of his time in the service. For instance, as my family sat down to dinner one evening, I observed dad mixing peas and carrots into his mashed potatoes. Curious, I asked him why he did that. He said that you always had to mix your veggies into the mashed potatoes while out to sea; otherwise, the first time the ship listed, all the peas would roll off the tray. To this day, he still mixes his peas and carrots into his mashed potatoes. Dad always enjoyed regaling stories of his navy days with family, friends or even new acquaintances. One of my favorite stories was when his destroyer was part of a convoy in the Mediterranean Sea during a typhoon. Leading the escort group was the aircraft carrier U.S.S. Enterprise (something I’m particularly proud of as a lifelong Star Trek fan). Dad said because the ships were riding massive swells, he was only able to get off a few dit-dahs (Morse code) at a time to other ships. At that rate, it could take hours to send or receive a single message. The entire ship’s company ate rations or cold hot dogs as the wind and waves continued to pound against the ship. After six agonizing days, the storm finally relented and the crew got a hot meal…and some decent sleep. Fortunately, there’s more to navy life than sea storms. One of the fringe benefits of being assigned to a ship is that you get to visit many ports of call around the world. Of the many destinations he visited, my dad said Barcelona, Spain was the most beautiful place he ever saw while in the navy. Unfortunately, it was also the site of one of the biggest missed opportunities of his life. As fate would have it, John Wayne was in Barcelona shooting a movie, “Circus World” (1964), when the destroyer was docked there to take on supplies and grant the crew some well-earned shore leave. Some of my dad’s buddies went ashore to visit the movie location. During a break in filming, John Wayne came aboard the destroyer and was taken on a tour of the ship. Regrettably, my dad missed out on seeing his favorite actor because he was suffering from the effects of the previous night’s liberty. As promised, here’s the historical part of my father’s naval service. His destroyer was part of the blockade during the Cuban Missile Crisis in October 1962. At one point during the 13-day confrontation, a Russian U-boat charged the line and the destroyer’s deck gun was trained on the challenging ship. Its bluff called, the Russian ship turned and headed back the way it came. Fast forward to November 22, 1963. It’s an indelible date in our nation’s history and was a particularly terrifying day for those on my dad’s ship. Upon receiving news that President Kennedy had been shot, the destroyer was placed on high alert. My dad remembers that he and his shipmates thought they were headed for war. Their fears were allayed when the ship received the full news story from home. Though some memories have been lost to time, my dad still remembers numerous experiences he had in the navy. In many ways, those years shaped him into the husband and father he became. Though he was only a seaman and only served full-time for two years, I still see my dad as a hero. He served his country during a turbulent time in our nation’s history, and I’m deeply indebted to him for his service. Well, that’s my father’s story. But what about you? Do you know someone who is currently serving or has served in the military? Perhaps a friend of a family member? If so, there’s no better time to honor them than Veterans Day. BrainMD would like to thank all the brave men and women who have served and continue to serve both near and far, in order to protect our freedoms and our safety. We’re able to continue the work we do because of you. Thank you for your service!
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Some of the Best Teas to Keep You Warm This Winter
It’s the time of year when colder weather drives people indoors, where a crackling fire and warm beverage can help thaw the winter chill. But beware! Some hot beverages are healthy, and others aren’t. Beverages to Avoid A go-to beverage on a cold day, especially if you’ve been outside in the crisp air for an extended period, is hot chocolate. Although this beverage is irresistible to many, especially chocoholics, many commercial brands of hot chocolate are loaded with sugar, unhealthy fats, artificial chemicals with names too long to pronounce, and excessive calories (and let’s not even get started on marshmallows). All these unhealthy elements can negatively affect your health and weight. Another common beverage trap during the winter season is coffee. In addition to its high caffeine content, coffee becomes less healthy the more you put in it. Though tempting to purchase on a chilly day, seasonal beverages offered at popular coffee shops typically consist of a small amount of coffee with a large amount of sugar, dairy, syrup, artificial sweeteners/flavors (which also contain those long names you can’t pronounce), and other unhealthy fillers. Beverages to Embrace A hot beverage that’s been enjoyed for thousands of years is still one the healthiest…tea. Many teas are high in antioxidants and have calming effects (like chamomile). Most teas are low calorie, low in caffeine and sugar-free. Many teas are created by adding natural citrus flavors (orange, lemon, etc.), oils (peppermint), or flowers (hibiscus) to dried leaves of medicinal herbals. Drinking a cup of warm tea can help relieve stress and lift the spirits. Its many health benefits make tea an ideal alternative to coffee. If you rely too heavily on coffee to get you through the day, gradually wean off coffee and introduce tea into your diet. If you’re looking for an alternative to coffee and hot chocolate this winter season, here are 8 healthy and delicious teas you should try… 8 Healthy Teas to Drink this Winter Green Tea A staple in many Asian cultures, green tea is made (without fermentation) from leaves of the Camellia sinensis plant. It contains high concentrations of polyphenols (substances that have antioxidant properties), which support healthy blood pressure levels and promote blood flow to the brain. In addition to green tea’s powerful circulatory benefits, it also helps reduce stress, improve intestinal bacterial balance, and increase carbohydrate and fat burning. Green tea also naturally contains l-theanine, which can enhance mental focus yet has a calming effect without making you sleepy. It only has half the amount of caffeine compared to coffee. Black Tea Black tea is made by fermenting green tea leaves. Though its polyphenol profile is different than green tea’s, black tea is still a very healthy beverage. Black tea serves as the base for many other types of tea, including chai, Earl Grey (which includes oil of bergamot) and some brands of instant tea. Black tea also has powerful circulatory benefits, including supporting healthy blood pressure levels. Drinking black tea with a meal also can slow sugar absorption and lessen its impact on the body. Oolong Tea Oolong tea is produced by partial fermentation of specially cultivated varieties of green tea leaves. After drying the plant under intense sunlight, oolong tea is then rolled into long curls. There are a variety of oolong teas with varying flavors; from sweet and fruity to woody and complex. Oolong tea has many health benefits; it helps maintain memory with aging and promotes a positive mood. As a bonus, oolong tea can help you burn more calories than green tea. White Tea This tea involves no fermentation and is made from young green tea leaves that are just about to open (they have a white fuzzy covering, hence the name). White tea is minimally processed, has more polyphenols than green or black tea, and has less caffeine. Despite its name, white tea is a pale yellow when brewed. Pu-erh Tea Pu-erh (or Pu’er) is a dark tea that comes from the Yunnan province of China and is produced by bacterial fermentation. Pu-erh tea is often described as robust and earthy. Due to its fermentation process, Pu-erh tea is rich in antioxidants. This tea may help with fat-burning and is associated with a more positive mood. As you shop for it, make sure the brand is low in fluorine, which can be toxic. Red Tea Red tea (rooibos) comes from a fermented South African herb (redbush, Aspalathus linearis) and has an orange-red color when brewed. Red tea is loaded with unique flavonoids that help slow the absorption of sugar and fats and may be more effective than other teas at improving blood antioxidant protection. Rooibos is free from caffeine. Jasmine Tea Jasmine tea has a green tea base (less frequently, black or white tea) and is scented with fragrant jasmine blossoms. It has been popular in China for hundreds of years and was one of the first flavored teas to reach the West. Jasmine tea is rich in antioxidants and helps support brain function. Its sweet aroma can help to enhance mood. Ginger Tea As its name indicates, ginger tea is made from the ginger root which is similar to the turmeric root. It carries the signature aroma and spiciness associated with foods containing ginger, and its main active substances are gingerols and shogaols. In the Ayurveda tradition, ginger is widely revered as a food, spice, and medicine. It helps improve the circulation, is protective for the brain, and is especially sought out for its digestive benefits and its capacity to counter nausea, including from motion sickness. Though these are just a sampling of popular teas, there are hundreds of other variations and herbal blends derived from these teas. Practically any medicinal herbal can be made into a tea. With such a selection to choose from, you’re sure to find at least one healthy tea you’ll enjoy. Since most teas are inexpensive, drinking tea is a cost-effective way to improve your health…as well as help keep you warm this winter. At BrainMD, we’re dedicated to providing the highest purity nutrients to support your brain health and overall well-being. For more information about our full list of supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Curb Cravings Naturally & Make Better Food Choices
Let’s talk about that one thing we all love to do, that isn’t always good for us: eating. We know what we’re supposed to do, eat when you are hungry and stop when you are full. So, why are these rules so hard to follow when we often feel strong cravings for more unhealthy foods? A lot of the time cravings strikeout of boredom or adrenal imbalances that are caused by stress and anxiety, leading to emotional eating and weight gain. When we are (literally) feeding into this, it can throw off blood sugar, mood, and you can kiss any sort of craving control goodbye. 4 Ways to Curb Cravings Naturally 1. Outsmart Your Triggers Are you stressed? Lonely? Bored? It's important to be able to acknowledge what emotions are driving you to make bad food choices. Sometimes it's not even an emotional trigger, but a sight or smell that makes you crave certain foods, take the movie theaters for example... many people can't resist the buttery popcorn. A good strategy is to be prepared with a healthy alternative before you encounter a triggering event. Healthier swaps of your favorite foods is a great way to outsmart your triggers. 2. Get Rid Of Artificial Sweeteners Did you know that many artificial sweeteners are actually up to 600 times sweeter than real sugar? Artificial sweeteners are not a healthy alternative since they overstimulate your tastebuds and brain to think that you want and need more sweetness. These artificial sweeteners actually activate your hunger centers in your brain to make you want to keep eating and usually reach for the unhealthy food options. 3. Don't Skip Breakfast We've all heard that breakfast is the most important meal of the day, and while it is important to refuel our bodies after sleep, it's more important to eat the right foods to start our day. Instead of reaching for your sugary cereal and milk, try a breakfast full of protein and essential fatty acids like eggs and avocado for example. When you start your day by eating whole and nutrient-dense foods then you will feel fuller longer and have fewer cravings for sugar or simple carbohydrates. 4. Get Help with Natural Supplements If you are trying to regain control of your waistline and overcome your unhealthy habits, try BrainMD’s Craving Control. Formulated and developed by Daniel Amen, MD, and Parris Kidd, Ph.D. to deliver the right nutrients to your hunger centers in your brain and help you to curb cravings in a natural way. Reducing Cravings Starts in Your Brain Craving Control works by helping to balance your brain chemistry. For example, when you have a stressful day it causes your cortisol levels sky-rocket, and you’ll be tempted to eat comfort food, but what if you didn’t have to worry about reaching for that guilty pleasure? We might be able to help. That is because Craving Control contains six active ingredients that work synergistically to help calm the craving centers in the brain, support healthy blood sugar and insulin levels and promote a positive mood with clinically studied, all-natural ingredients. When taken as directed, with a healthy diet, and proper behavioral strategies, it can help you re-focus on what is important when it comes to your diet, promoting a positive mood and healthy emotional balance. Here is why customer Lura, loves taking her Craving Control: “So great to have the support with the CRAVINGS, not the appetite. Also, it helps me with other impulsive-type cravings as well. I love the fact that I don't *feel* like I have taken something. No nausea or restlessness. It's one of those things that you forget you have taken, and then at the end of the day realize how much of a difference it actually made.” If you ever struggle with hard-to-control cravings that take over your willpower and ruin your health goals, you know that when you’re being overcome by temptation and stress, you just wish you could find something to help. It may sound too good to be true, a supplement that helps you resist cravings, but it might be worth trying if it means you find the help you need! It’s worked for others, why not for you?
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8 Healthy Halloween Treats Your Kids Will Love (Non-Candy)
It’s the time of year (roughly from Halloween to New Year’s) when people are tempted to overindulge at mealtime and graze on holiday goodies for dessert. Those without a solid plan for how to deal with their cravings may allow their healthy lifestyle to fly right out the window during this season. DON’T allow that to happen! A diet heavy in sugar can interfere with the hormones that regulate hunger and fullness, which can lead to weight gain. Eating sugary foods causes a spike in blood sugar, strains the insulin hormone system, and harms the pancreas, liver and cardiovascular systems. Simply put, the more sugar you eat, the less healthy you’ll be. Since nobody wants to feel deprived, especially during fun-filled holidays like Halloween, it’s important to find healthy alternatives to sweet treats your kids will love. To prevent your kids from slipping into a candy coma, try these 8 healthy food options this Halloween! 8 Healthy Alternatives to Candy 1. Save the Seeds A popular Halloween tradition is pumpkin carving. While creating jack-o’-lanterns can be an enjoyable activity to do with friends and family, it also can be pretty messy. Before you throw away the slimy insides of the pumpkin, be sure to save the seeds. After cleaning and drying the seeds, you can eat them raw or lightly toast them in the oven. A handful of these tasty seeds contain more protein per ounce than almonds, as well as more iron and magnesium than most nuts. 2. Curb Your Sweet Tooth If you or your child struggles with a sweet tooth on Halloween, when it’s so tempting to grab one of those bite-size candy bars, choose snacks with a low glycemic index that won’t cause your blood sugar to spike, such as: Healthy smoothie Cherry tomatoes Baby carrots Plums, blueberries, strawberries A square or two of dark chocolate (at least 65% cacao), preferably with almonds 3. Dip Your Apples Instead of bobbing for apples (gross!), try dipping them. As a healthy alternative to eating chips and dip, slice up an apple and dip the wedges into almond butter for an appetizing anytime snack. For variety, use any organic, sugar-free nut butter as a great-tasting, protein-packed dip. 4. Go Nuts Almonds and cashews are excellent sources of protein, healthy fats, and fiber that can help balance blood sugar levels. They’re also packed with magnesium, a mineral that’s necessary for our body to convert food into energy. Walnuts are inexpensive and are full of vitamins, minerals, and dietary fiber. Protein-rich foods like seeds and nuts take longer to digest, which helps satiate hunger until your next meal and reduce the temptation to reach for an unhealthy snack. 5. Dress Up Your Fruit For many people, dressing up as their favorite character or a spooky monster is one of the most thrilling aspects of Halloween. But did you know you can dress up your fruit too? Transform ordinary oranges and clementines into mini-pumpkins by drawing jack-o’-lantern faces on the outer skin with a marker. Your kids might find fruit more a-peeling when you present it as a scary Halloween treat. [caption id="attachment_8276" align="alignright" width="349"] Healthy Pumpkin Spice Cake Pop Recipe[/caption] 6. Healthy Cake Pops Do your kids like cake pops? Although cake pops are a quick way to appease your child’s cravings for something sweet, you might be alarmed at how many calories are packed into these tiny treats. Rather than allowing their diet to be ruined over something so small, seek out an alternative your kids will love…and won’t even know is healthy. Here’s the recipe and instruction video for how to make Pumpkin Spice Cake Pops. 7. Festive Veggie Tray Here’s a great way to make sure everyone in the family eats their veggies. Fill a plate with baby carrots in the rough shape of a pumpkin. Use sliced celery stalks as the stem (top) of the pumpkin and place cucumber slices on top of the carrots to represent eyes, nose and a mouth. For a more elaborate veggie tray, use a long platter and create a skeleton with celery stalks for leg and arm bones, shingled cucumber slices for the backbone, bell pepper slices for the ribs, etc. Give your kids free rein in arranging the skeleton…this will likely encourage them to eat their own creation when it’s finished. 8. Nutritional Support Since so many of the foods being offered today are deficient in vitamins and essential minerals, one of the best ways to stay healthy during Halloween is to take dietary supplements. BrainMD offers a range of high-quality, brain-directed supplements that can help you feel energized, content, and able to manage stress or mental strain.* We also have specially formulated supplements that can help calm the craving centers in the brain, support healthy blood sugar levels, and promote a positive mood with clinically studied, all-natural ingredients.* The BrainMD team wishes you and yours a safe, healthy and happy Halloween! 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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5 Tips to Reduce the Stress of Holiday Travel
As the song says, “There’s no place like home for the holidays.” Although visiting family and friends can be a joyful, memorable experience, the process of traveling can often be a hassle. Since you’ve worked hard all year to take a vacation, don’t let it be ruined from the start by common traveling complications. Top 5 Tips to Reduce the Stress of Holiday Travel Be Flexible Resist the urge to plan every minute of your vacation—maintain realistic expectations about your trip. Your flight could be delayed. It might rain or snow when you planned on doing something outside. Mishaps and meltdowns happen, but they don’t have to ruin your trip. Sometimes the best memories are the ones we didn’t plan. Try to remember that the point of a vacation is to relax and have fun. Remaining flexible will allow you to quickly respond to surprises and enjoy whatever curveball gets thrown your way. Vacation Preparation There’s nothing more stressful than realizing the day before you go on vacation that you still haven’t gotten an oil change, gone to the bank or purchased extra socks. There are many trip checklists available online depending on your type of trip—download one at least one week in advance and check off the items to reduce the stress of preparing for your vacation. Leave on Time Set multiple alarms to ensure that you get up on time. Keep your family or friends on track by telling them that you’re leaving 30 minutes before your actual departure time. Accounting for the inevitable last-minute scramble to get out the door can minimize stress, anxiety, and arguments. Plus, you’ll stay cool and calm when that last-minute delay pops up, actually putting you right on time. Adjust Your Schedule A long-established travel strategy is that if you are traveling east, move your bedtime earlier by 30 minutes per day for a few days prior to your trip and do the opposite if you are traveling west. New research has demonstrated that changing your meals to match the time zone of your destination prior to your trip can help synchronize your internal body clock to help beat jet lag. Get Quality Sleep Rushing to get everything done before your vacation can leave you worn out. Avoid sleep stealers and get plenty of rest the night before your vacation so that you don’t travel tired. Navigating unfamiliar roads or airports will be much more difficult and stressful when you’re sleep-deprived. You may find it helpful to use a supplement containing melatonin when your body is adjusting to an unfamiliar sleep environment or different time zone. BrainMD’s Restful Sleep combines melatonin with four other ingredients to help you fall asleep and stay asleep. If all these tips still aren’t enough to help you fight the stress of holiday travel, there are effective supplements that help you feel calm and support your body’s natural response to stress. Everyday Stress Relief promotes calmness without drowsiness and helps you maintain a positive mood with mental focus, so you don’t let stress ruin your holiday vacation. 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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What Are the Benefits of Drinking Water?
We all know that drinking water regularly is good for the body. But most of us probably don’t realize just how important being properly hydrated is for our health. In fact, every system in the human body counts on water to function. Approximately two-thirds of the adult human body is made of water. And did you know your tissues and organs are mainly made up of water? Your brain is 80% water, your muscles (including your heart) are 75% water, your blood is 83% water, your lungs are 90% water, your skin is 64% water, and even your bones are 30% water! It is important to think of water as a nutrient your body needs. When you’re in need of brain-healthy nutrients, you might also be at a disadvantage, but don’t forget to start with hydration. According to one study, thirsty participants who drank water before performing cognitive tasks reacted faster than people who didn’t drink water beforehand. Here are 6 important reasons why you should stay hydrated and the benefits of drinking water for your health. 6 Amazing Health Benefits of Drinking Water 1. Brain Function & Connectivity Since your brain is mostly water, drinking it helps you in a number of ways, including: Improving concentration and cognition Helping to balance your mood and emotions Maintaining memory function Increasing blood flow and oxygen to your brain Preventing and relieving headaches Reducing stress 2. Weight Loss Drinking water helps you lose weight by acting as an effective appetite suppressant so you will feel fuller and eat less – all with zero calories! Drinking plenty of water also prevents fluid retention, because your body won't try to retain water if it's getting enough. Managing your cravings could be as simple as drinking more water. Additionally, multiple research studies have demonstrated that drinking a large, cool glass of water will increase your metabolism by 24-30% for up to 90 minutes. 3. Detoxify Your body fluids transport waste products in and out of your cells, while your kidneys and liver flush those waste products and other toxins out of your body. However, this process can only work properly and efficiently if you are well hydrated. When you are not drinking enough water, you are at an increased risk of developing kidney stones and experiencing urinary tract infections. 4. Maintain Regularity in Digestion Sufficient hydration keeps things flowing along your gastrointestinal tract10 Things About Probiotics For Gut and Brain Health and helps prevent constipation. Water helps dissolve waste particles and passes them smoothly through your digestive tract. If you're dehydrated, your body pulls water from your stools to maintain hydration, leaving your colon dry and making it more difficult to pass waste. 5. Healthy Muscles & Recovery Being adequately hydrated is very important when exercising. Drinking water helps prevent muscle cramping and lubricates the joints in your body. Additionally, drinking water can actually make your muscles stronger. Water carries oxygen to the cells of your body, including those of your muscles. Being well hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. 6. Youthful Skin Your skin contains lots of water and functions as a protective barrier to prevent excess fluid loss. Drinking plenty of water hydrates skin cells and plumps them up, making your face look younger. Water helps to replenish skin tissues, moisturizes your skin, and increases the elasticity of your skin. It also flushes out impurities and improves circulation and blood flow, helping your skin glow. As you can see, proper hydration is critical to health and vitality. It is recommended that you drink at least 84 ounces of water a day. But who really likes to drink plain water all day long? Try BrainMD Health’s Brain Boost on the Go – a convenient way to add nutrients and flavor to your daily hydration.
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10 Ways to Make Your Meal Prep Brain Healthy
These days, with hectic schedules jam-packed with school projects, work presentations, meetings, errands, sporting events, concerts, and other social functions, who has time to think about meals? Fortunately, there’s a super helpful way to relieve the stress that can come from buying and making food every day. Learning the essentials of meal prepping is a great way to save time and money…and eat healthily. To streamline your mealtime, here are 10 simple ways to plan out and create a series of savory and healthy meals... 10 Easy and Healthy Meal Prep Tip 1. Make a Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Before heading out to the store to purchase a week’s worth of groceries, take stock of what you already have on hand. Make an inventory of what’s in your refrigerator, freezer, pantry and spice rack. In the long run, you’ll save time and money if you have a solid plan in place for everything you need to buy for your weekly meal prep. It might surprise you just how much easier it is to make healthy meals when you plan ahead. 2. The Power of Protein Be sure to include protein with every meal. Protein helps maintain healthy blood sugar levels, decrease cravings, and power your metabolism more than high-carb, sugar-filled foods. Nuts, seeds, legumes, grains, and vegetables all contain some of the 20 essential amino acids you need. Fish, poultry, and most meats contain all of them. Shop for animal protein that is free-range, grass-fed, and free of hormones and antibiotics. For fish, seek out sustainably harvested and mercury-free sources. Though more expensive than industrial, farm-raised animal protein, quality fish and other meats are a good investment in your health. 3. Smart Shopping Pick one day a week to go food shopping. Fill your cart with vegetables and other nutrient-rich foods to help fuel your body and keep your brain active and healthy. Avoid processed, boxed foods as much as possible. Never shop without a grocery list as this can create the need to make multiple trips to the store if you forget important items. Try to purchase everything you need for meal prep in just one shopping trip each week. 4. Eat from the Rainbow In addition to leafy green vegetables like spinach, kale, and collard greens, different colored vegetables, such as bell peppers, squash, broccoli, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, free radical-blocking carotenoids, and flavonoids that are excellent antioxidants. Plant foods (phytonutrients) also can help balance healthy inflammatory response and lessen your chances of brain, heart, blood pressure, blood sugar, joint, or gastrointestinal problems. 5. Prepare Together If possible, try tackling your “to do” list with others. Spending time with friends and family while you share tasks, like shopping, cooking, and cleaning can be an enjoyable time of bonding. Plus, the more helping hands you have, the quicker the meal prep process should go. You don’t have to do it all by yourself, so don’t be afraid to enlist some help. 6. “Smart” Carbohydrates So-called “smart” carbohydrates are essential to life because they’re loaded with nutrients, help keep your blood sugar in healthy balance, and decrease cravings. Most vegetables, legumes, and low glycemic fruits (apples, pears, and berries) are smart carbs. When shopping for fruits, only purchase those that have the lowest sugar content and the lowest glycemic (unlikely to raise blood sugar) indexes. 7. Schedule a Time Set aside one day each week to prepare meals that are balanced and healthy. Having a set time hardwired into everyone’s schedule will help make meal prep a priority while giving your handy helpers something to look forward to. If something comes up and you need to change your meal prep day, that’s okay. Try to reestablish a consistent day as soon as your schedule allows. 8. Healthy Fats The body needs fats to build cell structure. The most healthy fats tend to come from foods that contain omega-3 fatty acids, which are found in chia seeds, ground flaxseeds, walnuts, avocados, and sweet potatoes. Though the body can convert some of these into small amounts of EPA and DHA, cold-water fish (salmon, tuna, mackerel, sardines, anchovies, and cod) are good sources of actual, preformed EPA and DHA. Avoid farmed salmon and try to get cold-water fish from Alaska or close to the Antarctic, where the ocean waters are the least contaminated. 9. Antioxidant-Rich Berries The brain is vulnerable to attack by free radicals – highly reactive molecules that burn away antioxidants. Berries are one of the most concentrated sources of antioxidants in the plant kingdom. The antioxidants in blueberries help protect the brain against oxidative stress (including from toxic pollutants), support learning capability and motor skills and have shown promise for memory in clinical trials. Other berries, including strawberries, blackberries, and raspberries, as well as goji, mangosteen, and noni, provide differing classes of antioxidants. The greater the variety of berries you eat, the broader the antioxidant protection you’ll have. 10. Quality Storage Containers After you’ve prepared several delicious and nutritious meals, make sure you have adequate means to preserve the food. Storage containers are one of the most important parts of meal prep. If you don’t already own quality storage containers, now is the time to invest in some. Select containers that are specifically designed to hold healthy portions and make sure they’re dishwasher and microwave safe. Whether glass or plastic, purchase durable containers that will last for several years. If you intend to freeze foods, make sure the containers have tight seals to prevent freezer burn. Following these 10 meal prep tips can help relieve the stress and tedium of making piecemeal meals and free up more time for you to do the things you love. You can find many delicious, brain-healthy recipes in The Brain Warrior’s Way Cookbook. 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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