Nutrition for Brain Warriors with Tana Amen BSN RN - Great health is always about abundance - of what serves you - Food that makes you sick - thats deprivation

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FOOD IS MEDICINE OR IT IS POISON!

High quality nutrition is one of the most important strategies for winning the war for your healthy brain and body. Poor nutrition is self-sabotage! The Brain Warrior diet includes an abundance of illness-fighting nutrients from whole, living plant foods AND a portion of high-quality protein and healthy fat. Eat a diet that's 70% plant-based foods and 30% high quality protein. Keep your brain sharp. Ensure your muscles and organs function at peak performance.

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Foods To Balance Hormones At THAT Stage Of Life

I recently heard from a Brain Warrior who, after a lifetime of having a healthy weight, began struggling with postmenopausal weight gain despite eating organic foods, taking high-quality supplements, and doing intermittent juice fasts. All of a sudden at age 47, she started feeling hungry all the time and as a result, she put on…

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Is This One Substance Slowly Killing You?

I’ve talked to so many Brain Warriors who have made healthy changes to their diets, added regular exercise to their routine, started taking supplements targeted to their brain type, found their purpose in life, and learned to eliminate the automatic negative thoughts (ANTs) that keep them down. But so many of you tell me there’s…

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5 Brain Healthy Thanksgiving Sides

Thanksgiving is one of my favorite holidays. I have so much to be thankful for. And I also love the fact that it’s a chance to show the whole family that holidays don’t have to mean overindulging in food that’s going to make you feel bloated and give you brain fog. For most families, turkey…

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Is Intermittent Fasting Good For Brain Warriors?

As a Brain Warrior, you probably know that intermittent fasting has been making headlines as a weight-loss strategy. Intermittent fasting is when you give your body a chance to rest between meals. Typically, this age-old practice involves fasting for about 12-16 hours at a time. I find that it makes me think more clearly and…

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The Impossible Burger: Is It Healthy?

It sounds too good to be true—a plant-based burger with the taste and texture of a juicy beef patty that actually “bleeds” like the real thing—but that’s what people are saying about the Impossible Burger. And vegans, vegetarians, and people who just want to cut down on their beef intake are gobbling them up by…

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What The Heck Is Spirulina…and Is It Good For You?

There’s been some controversy lately about spirulina, and it’s time to clear up the confusion. Spirulina—also called blue-green algae—is a type of cyanobacteria, a single-celled microbe that grows in saltwater and in fresh water. It’s a favorite food source for many types of fish. And among humans, it has long been considered a superfood. But…

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5 Worst Halloween Candies For The Brain

Halloween can be tricky for Brain Warriors and Junior Warriors. If your Junior Warriors want to go trick-or-treating, that’s okay. You just need to have a plan for what to do with all that candy once they bring it home. A lot of Warriors tell me they swap out some of it for brain healthy…

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I Drank My Smoothie, But I’m Still Hungry!

I love protein smoothies, and I highly recommend them for a brain healthy start to your day. But some Brain Warriors tell me that they drink a smoothie and then half an hour to an hour later, they feel hungry again. What gives? It depends. As always, you need to tailor your meal plan to…

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Can You Eat Legumes If You Have IBS?

In some of my cookbooks and on my website, you’ll find recipes for savory things like hummus and lentils. They’re packed with healthy fiber and protein, but some Warriors who have irritable bowel syndrome (IBS) say they have trouble digesting these substances, and they cause flare-ups of their symptoms. Before I go into more details…

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One Simple Secret To Break Your Bread Habit

You’re going out to dinner, and you’ve already checked the restaurant menu online and figured out the healthiest options you can order. You’re feeling good about spending quality time with friends while still honoring your body and brain with good nutrition. Everything’s going great, but then it happens. The server arrives at your table and…

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Fruit Juice—Fact and Fiction

Orange juice, cranberry juice, apple juice—they sound like they should be good for you. After all, they come from natural fruits, right? But is fruit juice really a brain healthy beverage, or is it bad for your brain? It’s time to separate fact from fiction once and for all. Fiction: Fruit juice is a good…

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5 Plant-Based GMO Foods To Avoid

You’ve probably heard about genetically modified organisms, the GMOs in our food supply. When you’re trying to eat a brain healthy diet that’s full of colorful produce, you may come across some plant-based foods that are GMO. What’s a Brain Warrior to do? Here are 5 plant-based GMO foods to avoid and how to still…

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So You Love Carbs? The Best Ones for Brain Warriors

I meet so many people who are just starting their Brian Warrior journey, and a lot of them readily admit that they crave carbohydrates—typically the high-glycemic refined kind, such as cookies, bread, and pasta. Getting over carb cravings is one of the first major steps to enhancing the health of your brain and body. Refined…

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The Truth About Vitamin K and Vitamin D

For optimal brain health, it’s critical to have adequate supplies of vitamin D. But some people have suggested that taking vitamin D could be harmful unless you also supplement with vitamin K. What’s the truth about these two vital vitamins? I checked in with our Chief Science Officer Dr. Parris Kidd to get the answers.…

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How Much Protein Do You Need To Eat?

Did you know that apart from water, protein is the most abundant substance in your body? Protein is vitally important to the healthy growth and functioning of your body’s cells, tissues, and organs. It is also helpful for achieving and maintaining a healthy weight because it: Boosts metabolismIncreases satiety to keep you feeling full longerReduces…

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Is The Keto Diet Good For Brain Health?

Everybody’s talking about the ketogenic diet as if it’s the latest, greatest weight-loss plan. But did you know that this high-fat, low-carb diet was first introduced in the 1920s as a treatment for epilepsy? Several Brain Warriors* have asked me about the keto diet and if it is good—or even safe—for weight loss, brain health,…

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The Best Nighttime Snacks

Ever feel like you need a little snack after dinner before you go to bed? Typically, I recommend that you stop eating a few hours before bed for a number of reasons. For example, snacking after dinner often means mindless munching on the couch, which can add up to more calories than you need. If you…

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Foods To Calm Your Busy Mind

Are you one of those people who are always thinking, thinking, thinking? I am. I have a very busy brain—always coming up with new ways to share more about the importance of being a Warrior* for your brain health. Sometimes, it feels like my brain gets stuck in overdrive. You’ve probably experienced that too. Sometimes…

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Have A Happy (and Healthy) 4th Of July!

The 4th of July is all about showing your patriotism for this great country of ours. But too many of us celebrate in ways that aren’t healthy. As a trauma nurse, I saw far too many kids and adults in the hospital with debilitating injuries from fireworks. And then there are all the parties with…

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Recipe: My Favorite On-The-Go Snacks

Like many of you Brain Warriors, I am always on the go. On any given day, I might be giving a talk at an event, filming a video or podcast on set, driving my teenage daughter to an audition, or assisting in my nieces’ school. Basically, I’m on the road A LOT! I have learned…

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Healthier Grilling For Your Memorial Day BBQ

It’s one of the first signs that summer is about to begin. Memorial Day, which is intended to be a day of observance for those who died in military service, is typically celebrated with outdoor BBQs and pool parties. But Brain Warriors should know that eating charred steaks, burgers, chicken, or hot dogs is not…

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7 Medications That Are Depleting Your Nutrients

I meet with so many Warriors who tell me they’re eating nutrient-dense foods, so they wonder if they need to take supplements too. I usually tell them that even if they’re consuming high-quality foods, they may not be getting the benefit from all the nutrients they contain. Why not? If you’re taking any kind of…

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A Macadamia State Of Mind

Around this time of year, you might start dreaming of an island vacation. Even if a trip to Hawaii isn’t in the cards, this fragrant, flaky, crunchy dish can transport you (and your family) to paradise. If you have a nut allergy, you can still get in the island spirit with Mahi Mahi. Simply eliminate…

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3 Foods That Steal Your Focus

    Brain Warriors know that getting what you want out of life requires focus. To get into college, you’ve got to concentrate in high school to get good grades. To get that promotion at work, you’ve got to keep your mind on your projects rather than getting distracted by your social media feed. To…

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Easter Brunch: The Brain Healthy Way

Easter is a time of light and love, when Spring is in the air, symbolizing growth and renewal. And for many of us, this day has deep religious and spiritual meaning that symbolizes rebirth and eternal life. Even if it doesn’t have a religious meaning for you, it is likely that Easter is a holiday…

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5 Foods To Boost Your Sex Drive

Just because Valentine’s Day is in the rear-view-mirror doesn’t mean we should forget about our love life. A healthy sex life has been linked to better overall wellbeing, including numerous cognitive benefits. My husband Dr. Daniel Amen wrote the book on it, literally! It’s called The Brain in Love. If your sex drive is lagging,…

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Walk Off Cravings In Just 15 Minutes!

It’s 3 p.m., and out of nowhere, you’re hit with an overwhelming hankering for chocolate, cupcakes, or cookies. Your mind fixates on your sugary snack of choice and compels you to head to the kitchen cupboard or the office break room where you can find it. A few bites later, you’ve quenched your desire, but…

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Coffee—Friend or Foe?

Love your morning cup of coffee? You’re not alone. The intoxicating aroma and caffeine kick can make you feel like a real Warrior—increased alertness, enhanced mood, and a boost in energy that makes a tough gym workout feel like a breeze. For others though, it saps your Warrior mentality and triggers the jitters, feelings of…

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5 Ways To Sneak More Veggies Into Your Meals

It’s no secret that plant-based foods offer many benefits for your brain and body. I typically recommend that Brain Warriors consume 70 percent plant-based foods with the remaining 30 percent consisting of high-quality protein. Some Warriors-in-training tell me they need a little help making the switch to more plant-based foods in their diet. If you’re…

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Herbs That Curb Cramps

Menstrual cramps can really cramp your Warrior lifestyle, sometimes pushing you to choose the couch over that karate class. That’s not the only way menstrual pain impacts your brain health. Studies in the journal PAIN  show that cramps can also lower your ability to pay attention and cause abnormal changes in your gray matter. When…

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A Brain Healthy Chocolate Recipe for Valentine’s Day

Valentine’s Day is a day to celebrate love…and chocolate! It’s no wonder we love the melt-in-your-mouth treat—munch on some dark chocolate and it can have some blissful brain-altering effects. Chocolate triggers the release of feel-good neurotransmitters that boost your mood, and it contains a compound called phenylethylamine that acts as a stimulant. It all adds…

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Foods That Boost Fertility

Are you trying to conceive but not having much luck? I’ve heard from so many women who are struggling to get pregnant. I usually tell them it’s a good idea to start with a visit to your gynecologist for a full workup to check your hormone levels and any other medical issues that could be…

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10 “Healthy” Foods that Can Cause Headaches

Even the most committed Brain Warrior can get derailed when a pounding headache strikes, making you curl up on the couch rather than crushing that killer workout you’d planned. Approximately 40 million people are living with migraine and other severe headache disorders, according to the National Headache Foundation. And millions more feel the throbbing pain…

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New Year! New Pantry!

New Year’s is a time for parties, celebrations…and resolutions. It’s the most common time of the year when I hear from people who want to change their habits and get healthy. If 2019 is the year you want to ditch your unhealthy ways and become a Warrior for your brain health, start with your pantry.…

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My Favorite Holiday Cookie Recipe

During the holidays, it’s a time for celebrations at work, at home, and with friends and neighbors. I’ve found that one of the best ways for Warriors to avoid the temptation to nibble on sugar-laden sweets that don’t serve you is to make your own brain-healthy dessert and bring it with you. I’ve been making…

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Happier Holidays for Warriors

The holidays are a time of joy, gratitude, and togetherness. But not for everyone. Some people find themselves filled with stress, anxiety, or the blues when the holidays roll around. An American Psychological Association survey found that 38 percent of people feel more stress around the holidays due to lack of money, time constraints, the…

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Mental Health: What’s Your Gut Got To Do With It?

If you think mental health issues are all in your head, think again. I’m not a doctor, but I’ve come across a lot of research, including a 2017 review, that points to a strong connection between gut health, moods, and mental health. Warriors aren’t afraid of a few bugs, which is a good thing because…

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When Zombie Cells Attack, Eat This!

  As you get older, your body’s cells age too. Some of them become damaged and start releasing harmful chemicals like pro-inflammatory cytokines that speed the aging process and contribute to age-related diseases. They may even play a role in the development of Alzheimer’s disease. These dysfunctional cells are known as senescent cells or “zombie…

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Give Yourself A Break!

Do you ever start a new project—whether it’s a big presentation at work, volunteer activities, or cleaning out the closets at home—and get so wrapped up in what you’re doing that you power through without taking a breather and without eating?   You might think a “warrior” mentality means attacking your to-do list without coming…

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Show Me Your School Lunches

  It’s that time of year again. Every year, when the kids go back to school, I get a flood of requests for ideas for healthy school lunches and snacks. It’s no wonder. Good nutrition is critical for the development of your child’s brain and their ability to focus, learn, and perform in the classroom.…

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10 Food Principles To Heal Your Body

 A must watch for all Brain Warriors! If you follow my simple food principles you’ll decrease inflammation, improve your mood and sharpen your memory. Learn how to eat in a way that protects from cancer, diabetes, obesity and heart disease. Find out how food can also reduce your pain. “Abundance … never deprivation.” Purchase your…

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Is Your Body Attacking Itself?

I recently got a question from one of my Facebook followers that said: “Hi Tana, I’ve been suffering with extreme fatigue and achy joints for several years and have been living on caffeine and pain relievers to get through my days. After seeing half a dozen doctors, I finally got diagnosed with an autoimmune disease called…

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3 Refreshing Warrior Smoothies

I don’t always feel like cooking. I’m guessing you don’t either. When you’re just too tired to fire up the stove or oven, try a smoothie. Smoothies are a Brain Warrior’s “fast food.” They’re quick, easy, nourishing, and hydrating. Don’t forget, your brain is 80 percent water and proper hydration is one of the keys…

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Scientist’s Answer: Supplements – How Should You Take Them? Pt.4

Can supplements be taken together or do they need to be taken separately? Do supplements need to be taken with fat? Should stimulating or calming supplements be taken at certain times of the day? How long does it take to get the optimal benefit of taking supplements? What are the best supplements to help you…

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Can Vegetarians Get Enough B12?

Attention vegan and vegetarian Warriors! I know many of you choose to eat a plant-based diet for better health. Filled with antioxidants, these nutrient-dense foods help you ward off disease, calm inflammation, and maintain a healthy weight. However, without careful attention and supplementation there are a few things missing. One of these nutrients is vitamin…

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Quiz: Can You Guess These 3 Foods by Their Nutrition Labels?

  As Brain Warriors, we pride ourselves on reading nutrition labels and making smart choices when it comes to food shopping. But just how good are you at reading those labels? I hit the grocery store the other day and looked at the ingredients on some very popular food items—actually, more like anti-nutrition items! If…

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Brain Healthy Easter Brunch Made Easy

Easter is right around the corner. As with most holidays, the advertisers have won the battle in shifting the focus away from what’s important. For many of us Easter is a religious and spiritual holiday of new life, a time of renewal. Even it if’s not a religious holiday for you, Easter likely holds some…

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Eating Disorders: What Can Be Done?

Eating disorders can be devastating for both the patient and their family. Learn from Dr Farrell, Addiction & Eating Disorder Therapist at Amen Clinics. What should you look for if you suspect someone has an eating disorder, and what can be done to help the healing process? For more information about adult eating disorder treatment,…

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Feel The Healing Power Of A Heartbeet Smoothie

  I asked my Chef to create a brand new recipe for my Brain Warrior Tribe as a Valentine’s Day gift. Medicinal quality food that tastes delicious but also helps to heal and nurture those suffering brain health issues. You’re going to love this smoothie! HEALTH BENEFITS: Beets: Increase blood flow! Excellent for brain health!…

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How To Make Sense Of Your Food Sensitivities

  “I’m sensitive to SO many foods? What can I eat?” This is a refrain I commonly hear. As always, I want to answer this thoughtfully, so I have consulted with two of my favorite doctors: Dr. Mark Houston from the Hypertension Institute and a Professor at Vanderbilt University, and Dr. Mark Filidei, a functional…

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Poisoned By Mold?

Are you suffering from allergies, brain fog, or neurological symptoms like pain? Could it be mold poisoning? Around 50% of buildings in the USA are water damaged and could have a mold problem. Stored food like coffee, wheat, corn and peanuts often has mold spores growing in it – but there is help! Identify and…

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Healthy Holidays: 6 Tips For Success

Warriors always have a strategy. If you leave your health up to chance, especially during the holidays, you’re setting yourself up to fail. Here are six simple tips we use to keep our Brain Warriors on track during the holiday, which happens to be when people get the sickest and have the most reported number…

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5 Tips For Healthy Holiday Success

Warriors always have a strategy. If you leave your health to chance, especially during the holidays, you are setting yourself up to fail. Christmas is the most anticipated day of the year, but did you know that it is also the one day of the year that hospitals all over the country admit the most…

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Need Help To Heal Your Gut?

  GERD (gastroesophageal reflux disease), heartburn, IBS, leaky gut or other stomach issues affect your health, immunity and your brain. Learn the best way to treat GERD, directly from my functional medicine doctor, Dr. Mark Filidei, Costa Mesa, California. For personalized treatment call for an appointment 1-888-288-9834.     Omega-3 Power Boost your cognitive function,…

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The Brain Warrior Holiday Meal Plan

My family and I simply refuse to feel deprived because we make the choice to feel energetic instead of overweight and foggy during any holiday. We want our focus to be where it’s supposed to be: on gratitude and helping others during the holiday. We feel blessed and we want you to join us. You…

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Your Plan for Holiday Nutrition & Health Success

  Staying healthy through the holidays doesn’t have to be hard. Change your mindset. Tana Amen explains health tips so you can stay healthy and be a role model for your family over the holidays.

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Can Halloween Be Healthy?

Whether you’re into dressing up like witches and goblins and going door-to-door asking for a treat, October 31st is around the corner. Halloween is widely celebrated in the U.S. In fact, Americans purchase over 600 million pounds of candy in anticipation of trick or treaters. This is a total of nearly $2billion! This is truly…

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Healthy School Lunches Kids Love

Every September, I’m bombarded with questions about healthy lunch ideas for kids. Let’s face it, the lunches provided by schools aren’t any better than most fast-food restaurants. Even calling them food is questionable. Then there are Lunchables – the Kraft created, pre-packed lunches that became all the rage in the 80’s and are still going…

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The Strength Of A Nation Lies In The Homes Of Its People

We celebrate Independence Day to symbolize our freedom as Americans. With freedom comes responsibility. Today let’s remember the words of Abraham Lincoln – “The strength of a nation lies in the homes of its people”. July 4th to most Americans means BBQs and parades, plenty of food and fireworks and relaxing with family and friends.…

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Why Your Gut Needs To Be Healthy

It is estimated that the gastrointestinal tract is loaded with about 100 trillion microorganisms (bacteria, yeast, and others), about ten times the total number of cells in the human body. To be healthy, the relationship of good bugs to bad bugs needs to be positively skewed – around 85 percent good to 15 percent troublemakers.…

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Do Calories Really Matter?

As a Brain Warrior we’re going to help fuel your body for success.  The most effective warriors have used food as medicine for centuries. They ate for one reason: To Win! You do this by paying attention to the quality of your calories and the messages those calories are sending to your body. Think about…

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I’m Eating Perfectly, Why Aren’t I Seeing Results?

I thought I would use a real-life example of something that happened recently. As my client (let’s call her Sally) walked in, she started complaining. She said, “I’m frustrated. I’m doing everything I’m supposed to do. I’m eating perfectly, I’m exercising, and I’m still gaining weight.” Sally had lost almost 60 pounds and she gained…

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3 Things All Vegans Should Know

So you’ve decided to go vegan, or maybe you’re still considering it, and you want to know if you can really be healthy and feel good without eating meat or other animal products. Truthfully, we have no interest in the food fight.  The fact is there is research on both sides of that war. Our…

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What Can You Eat If Doc Says No Vegetables?

What can you do if your doctor says you can’t eat the food recommended in the Brain Warrior’s Way* or Omni Diet*? … like green leafy vegetables, nuts, seeds, berries, red meat, all meat, soy, … because you have kidney stones, thyroid issues, other medical problems. What can you eat to think and feel like…

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Do You Have The Burger Blues?

The proof is in! In a recent study, BMC Journal found that people who eat more plant foods, such as vegetables, fruits and lean proteins, including fish, have a lower incidence of depression. Those who consume more processed foods and sugar had a higher incidence of depression. This study shows that our brains respond to…

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11 Best Foods For A Sharper Mind Today

If your memory is worse than it was ten years ago, you should know that your risk of dementia and Alzheimer’s has risen. Did you know that food can play an important role in getting your memory back to where you want it to be? Here’s a mnemonic called “Bright Minds” for this reason. This…

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Is Stevia Safe For Your Health?

The truth about sugar is finally being revealed. Refined sugar, organic or not, has no redeeming value for your health unless you’re suffering the effects of extreme low blood sugar. Sugar has always been the enemy. Unfortunately, contrary to what popular marketing would have you believe, artificial sweeteners are actually worse for your health, if…

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4 Ways to Reclaim Your Resolution

It has been nearly two months since we rang in the New Year. How are you doing with your New Year resolution? When you make a resolution, you are resolving to yourself to do something. It’s a promise, a commitment. Yet, nearly half of the people who make NY resolutions give them up before the…

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Eat Like A Gorilla? – Sort Of…

The vegan lifestyle is gaining popularity these days, however it is important to remember how our dietary needs differ from those of a gorilla for example and what we can learn from them. Kick-start the new healthier version of you. The Brain Warrior’s Way* meal plan or The Omni Diet* are easy to follow lifestyle…

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Eat, Love, Sleep & Pray For A Better Brain

You’re never too young or too old to become a Brain Warrior and optimize your health. Your brain controls everything you do and everything you are. It produces your every thought, action, memory, feeling and experience of the world. You need your brain for everything from deciding which article to read to keeping your heart…

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Get An Oil Check: Eat, Cook, Avoid

It is no secret that the fat free craze is one of the worst things to happen to our society. Did you know the solid weight of your brain is 60 percent fat? You need the right fat to keep your brain and body healthy, and the right oils play a vital role in this. But figuring…

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How To Stay Healthy With Soups

As Brain Warriors, it is absolutely essential that we take care of ourselves with rest and relaxation in addition to pushing ourselves to be better. And what better way to relax on a chilly winter day than a steaming bowl of soup? Soups are a favorite in the Amen household. Several scientific studies have shown…

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4 Strategies For Staying Accountable to Your New Year’s Resolutions

Weight loss is a perennially popular New Year’s Resolution, along with “exercise more” and “spend less money.” The sad fact is that most people don’t stick to those resolutions for more than a month and by the end of January, a third of those who have made resolutions will have a lapse. By July more…

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See 50% Improvement In Health Goals With Journaling

If you fail to plan, you plan to fail, and the science proves it. People who plan ahead and visualize have far greater success than those who don’t. Olympic athletes do it, doctors do it, and even successful students do it.  It’s especially true for people on health programs, yet most do not do it.…

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Introducing A Brain-Healthy Thanksgiving Menu

With Thanksgiving rapidly approaching, I want to share my recipes for our traditional holiday meal. My family and I refuse to feel deprived because we make the choice to eat healthy and feel energetic instead of overweight and foggy during the holidays. We want our focus to be where it should be: on gratitude and…

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6 Foods To Help Kill Your Sugar Addiction

Did you know the average person takes in 22 teaspoons of sugar daily—more than THREE times the amount suggested by the American Heart Association, which is already high! And although it has never been considered a health food, new evidence shows sugar can do even more damage than previously thought, setting you up for obesity,…

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The Surprising Health Benefits Of Saffron

It is no secret that spices have amazing benefits for your brain and body. Ancient cultures around the world have cherished saffron for centuries and have cultivated it for a variety of reasons, including use as a culinary spice, digestive aid, and mood-boosting aphrodisiac. Derived from the flower of Crocus sativus, saffron is produced just…

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Change Your Life In A Powerful Way

I wanted to take a minute or two to reflect with you all about the journey we have been on together, and how we arrived at leading a movement of Brain Health Warriors. For me, after practicing and learning to love martial arts, being a warrior is symbolic of overcoming. Warriors don’t have an easy…

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Top 3 Foods That Steal Brain Reserve

Looking at tens of thousands of brains over the years, we have noticed an interesting trend: as we age, our brains seem to be getting less and less active. Like many other aspects of the human body, our brain’s natural sharpness begins to deteriorate later in life. This degenerative trend can be the culprit behind…

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Food Is Medicine, Or It Is Poison

In the Art of War, Sun Tzu said, “The supreme art of war is to subdue the enemy without fighting”. If you’ve ever fought anxiety, depression, ADD or other mental illnesses, you know it’s a war! But it’s one you can win- starting with food. Food is medicine, or it is poison. Food is not…

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To Defeat Stress, Eat What’s Best

Why is it that when we get stressed we begin to crave exactly the opposite of what is good for us? For many of us that struggle with stress, as soon as we begin to feel those anxieties creeping up on us, we would do anything to alleviate it. However, when we are stressed and…

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How To Care For The Pets In Your Gut

If your gut isn’t healthy, you will not be healthy. The first rule in gut health is to take care of your “good” bacteria, or as my daughter Chloe likes to call them, the pets in her tummy. Taking care of your gut bugs requires providing them with a solid house and healthy food. When…

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How To Conquer Carb Cravings

Sugar addiction isn’t just about willpower, it’s about hormones. It’s not you, it is what food is doing to you. Most of our patients are surprised to realize that it only takes about 3-7 days to end carb addictions if they follow our formula: Don’t skip breakfast, but don’t eat a carb heavy breakfast.Eat small…

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Your FAQ Answers Are Ready

You spoke and we listened. Below is a list of several of the most frequently asked questions and answers about eating the Brain Warrior’s Way. Q: Can you tell us how much fruit — and what kind — is ok to consume?A: ½ cup berries or one piece of fruit. If you aren’t insulin resistant…

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Stop Feeling Hungry By Getting Your Diet Right

Hopefully by now you’ve had a chance to clean out your pantry and fill your kitchen with super nutritious food. If not, what are you waiting for? Also, we hope you understand now why you need to end your abusive relationship with sugar and processed food that is beating you up on the inside. The…

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Forming Healthy Food Relationships

If you’re following us on the Brain Warrior’s Way journey, you’ve already cleaned out your pantry and started purchasing the basics from the shopping list. If not, now is the time – join our Brain Warrior tribe and you’ll instantly receive our Quick Start Guide as a free gift. As you begin throwing out the…

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BWW Week 1: Quick Start Sustenance Guide

Food fuels success or it drives failure. Once you commit to being a Brain Warrior you will begin feeling and looking dramatically better immediately. Your energy level, mood and focus will soar while your weight and your risk factors for a variety of diseases will begin a dramatic decline. However, this is not a two-week…

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Get Your Black Belt In Health!

Let’s be honest, everyone wants to have a sharper focus, more energy, a smaller waist and an overall better brain. We want you to become a Brain Warrior! So, we are going to help you get your black belt in health. Everywhere you go someone is trying to poison you with highly processed and pesticide-sprayed…

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The 4-Ingredient Breakfast Mocha To Keep You Energized All Morning

If you were in a hurry and had to choose between your morning coffee and a healthy breakfast that will give you focus and energy for hours, which would you choose? What if I told you that you don’t have to? If you’ve been following The Omni Diet* or The Brain Warrior’s Way*, you know…

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My Average Day Of Eating

I live a busy lifestyle and I have no choice but to be productive with my time and energy. This means I have to be organized and diligent with the way I eat. Take an inside look at how I eat throughout the day. My routine is simple; I start my morning with 20 ounces…

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The Importance of Hydration

Your brain is 80% water, so it’s really important to be well-hydrated every day. Unfortunately too many people don’t pay attention to how much water they drink—which is a big mistake. Being even a little dehydrated can have significant consequences on your strength and cognitive function. A study found that pilots who were dehydrated by…

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Chocolate Versus Cupid

There’s a reason chocolate has been an international symbol of love for generations… Chocolate contains Phenylethylamine or PEA. PEA is a psycho-active compound. It acts as a stimulant that makes you feel really good when you eat it. Additionally, chocolate increases serotonin in your brain, and serotonin is the “don’t worry, be happy” neurotransmitter. No…

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Halloween Doesn’t Have To Be Scary For Your Health

It’s October and I’m seeing signs of little witches, spiders, ghosts and zombies roaming around, and it’s no wonder. Half of the kids are already well on their way to candy coma, while the other half are climbing the walls with sugar highs. Unfortunately, Halloween is an exciting month of parties and costumes is a…

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Addicted To Unhealthy Food?

What do the following slogans have in common (besides the fact that they are still stuck in your limbic brain decades after they were created)? “Things go better with Coke”“You deserve a break today”“I’d love to be an Oscar Meyer Weiner…”“They’re grrrrreat!”“Silly rabbit, Trix are for kids!”“Melts in your mouth, not in your hands”“There’s no…

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Why Don’t Kids Like Green Food?

There is a biological reason that you may end up locked in a battle of the wills when you ask your child to eat green food! Have you noticed that your kids don’t hate all vegetables and general nutrition? Usually it’s the really green, bitter ones like spinach, kale, and sometimes broccoli (unless we camouflage…

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How To Enhance Brain Power With Herbs & Spices

I’m always reading research studies that focus on the food/mood connection. Think of the spice aisle at the grocery store as the natural pharmacy. A number of spices have brain-enhancing effects in addition to greatly enhancing the flavor in food. One of the healthy eating pillars I ascribe to is spicing up your food and…

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Summertime Snacks: Fun, Healthy & Great For Kids

A lot of parents ask me for help on how to get their kids to eat healthy. My answer? Get your kids involved in the meal preparation process. Have them help you create their healthy snacks and before you know it, they’ll be doing it on their own. The easiest place to start is with…

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Eating Cheap Doesn’t Mean Eating Poorly

You looked in the fruit and vegetable aisle. You saw how fresh and green the broccoli looks, so you decided to take a couple of stalks, but not before doing a double take on the price. You sighed, put the broccoli back, and then headed on over to the “dead aisles”; the Alzheimer’s and high…

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How To Tell Your Brain You’re Full

Good health and weight loss starts in your brain, not on your plate.

If you want to lose weight as easy as you lose your car keys and cell phone, this week’s video will be great for you. It’s not going to be about calories (what a welcome relief!) It’s not going to be about initially eating less food. It’s about eating RIGHT.

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Supplements That Match Your Health

How great would it be… if we heard this from our doctors:

"Take two multivitamins, and call me in the morning."

Watch this video to discover what you can do for your health with a supplement regiment!

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TANA'S NUTRITION VIDEOS

TANA'S NUTRITION BLOGS

Foods To Balance Hormones At THAT Stage Of Life

I recently heard from a Brain Warrior who, after a lifetime of having a healthy weight, began struggling with postmenopausal weight gain despite eating organic foods, taking high-quality supplements, and doing intermittent juice fasts. All of a sudden at age 47, she started feeling hungry all the time and as a result, she put on…

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Is This One Substance Slowly Killing You?

I’ve talked to so many Brain Warriors who have made healthy changes to their diets, added regular exercise to their routine, started taking supplements targeted to their brain type, found their purpose in life, and learned to eliminate the automatic negative thoughts (ANTs) that keep them down. But so many of you tell me there’s…

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5 Brain Healthy Thanksgiving Sides

Thanksgiving is one of my favorite holidays. I have so much to be thankful for. And I also love the fact that it’s a chance to show the whole family that holidays don’t have to mean overindulging in food that’s going to make you feel bloated and give you brain fog. For most families, turkey…

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Is Intermittent Fasting Good For Brain Warriors?

As a Brain Warrior, you probably know that intermittent fasting has been making headlines as a weight-loss strategy. Intermittent fasting is when you give your body a chance to rest between meals. Typically, this age-old practice involves fasting for about 12-16 hours at a time. I find that it makes me think more clearly and…

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The Impossible Burger: Is It Healthy?

It sounds too good to be true—a plant-based burger with the taste and texture of a juicy beef patty that actually “bleeds” like the real thing—but that’s what people are saying about the Impossible Burger. And vegans, vegetarians, and people who just want to cut down on their beef intake are gobbling them up by…

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