Hari

How Mastercard is supporting female entrepreneurs

Mastercard Center for Inclusive Growth President Shamina Singh joins Yahoo Finance Live to discuss the company’s commitment to women-owned small businesses and discusses some of the challenges small business owners face.

Video Transcripts

[AUDIO LOGO]

RACHELLE AKUFFO: Mastercard is doubling down on its commitment to financial inclusion. Announcing that it’s already reached its 2025 goal of providing 25 million female entrepreneurs with solutions to help grow their businesses. Shamina Singh, Mastercard center for inclusive growth president, joins us now. Great to see you again, Shamina. So–

SHAMINA SINGH: Nice to see you, Rachelle.

RACHELLE AKUFFO: –talk about these landmarks. Very good to see you. Talk about this landmark that was reached because this wasn’t supposed to get– this landmark wasn’t supposed to hit until 2025.

SHAMINA SINGH: Well, we’re really fortunate that we like many people, didn’t know that the pandemic was coming, but we prepared in advance. And it happened to be in the right place at the right time to ensure that women entrepreneurs, women small business owners, received the support they needed to not only open some small businesses but grow them. And get through the pandemic and then come out even stronger than before. So we’re really proud of the achievement but really grateful that we were able to provide those kinds of resources to the amazing women who need them.

RACHELLE AKUFFO: And so in terms of the stories that stand out when you think about the impact, the economic impact that this can have for these women and the broader community, what sort of stories stand out for you?

SHAMINA SINGH: Well, it’s really– the way I think about it is when you invest in women entrepreneurs, think about it as they pay it back and they pay it forward. They pay it back because their loan repayment rates are over 90% normally for the size and the amount of loans that they are taking. So they’re really big risks because they paid the loan back, and they pay it forward.

What we also know is that when you invest in a woman entrepreneur, she pays it forward to her family, to her community, to all of the things that surround her and her small business. So the impact of investing in a woman entrepreneur is double, triple, quadruple what you get when you invest in a single entrepreneur.

RACHELLE AKUFFO: And I want to ask you because, obviously, we’re in an era of tighter lending conditions. And I know that it’s a philanthropic side, but it’s also a corporate side and really a partnership here. Have you seen any sort of pullback or perhaps more strategic investments in this space?

SHAMINA SINGH: Yeah, it’s interesting because– and that’s why I think it’s important to say that it is a combination of commercial and philanthropic activity coming out of Mastercard. Because, again, during this time of transition, we have to make sure that we’re using every tool and lever at our disposal to ensure that women small business owners and all small business owners come out of this transition period on the other side.

And so for the commercial side, we have a whole set of solutions. From the philanthropic side, we have a whole set of enabling solutions. But the point is that as the economic conditions change and as we see the loan terms change, we have to make sure we’re doing everything we can.

And that also means, Rachelle, that we have to think about lending to women sometimes differently. The notions of credit or collateral are different for some women than they are for other borrowers because sometimes they don’t have the same types of assets that their male counterparts have. And so that’s another creative way and an innovative way that we’re looking at partnering with women entrepreneurs.

RACHELLE AKUFFO: And one thing that you focus on is an inclusive digital economy. What does that mean now in 2023? Especially when you factor in things like AI and how that’s really making sort of a borderless economy when it comes to being inclusive.

SHAMINA SINGH: Yeah, I mean, you know, Rachelle, in some respects, digitization, and digitalization for small business owners, it really has to be table stakes. And so, again, before the pandemic, we saw really good adoption of digital processes.

During the pandemic, I think it became quite clear that if you weren’t able to digitize if you weren’t able to operate in a way that allowed you to meet your customers, sometimes remotely, to offer remote payments in a safe and secure environment, you were going to have a really tough time surviving the pandemic. And we’ve seen that knock-on effect even today that the minimum is digitization of processes and resources. And that’s, actually, one of our — the cornerstones of our strive program globally.

We have a strive, small business signature initiative, where we focus on getting capital that we talked about earlier. Going digital, which is table stakes now, but really making sure that we adapt to the new technologies. And growing your networks and know-how. So we have to think of three parts of the stool to support all small businesses but look at them intricately and differently to make sure that we’re adapting to the needs of women small business owners.

RACHELLE AKUFFO: And so when you look at some things like recession fears that are coming up, sort of another potential shake up for some of these small businesses that maybe would like to hire but aren’t able to find people. And would like more funding but perhaps aren’t able to get it. How are you preparing them in terms of the resources available that they can use?

SHAMINA SINGH: Well, I’d love for any small business owner and for any organization that works with small businesses to really make sure that in the United States, they’re working with CDFIs. And those are Community Development Finance Institutions that are mission led and very close to the small business community. In the sense that sometimes they act as a bridge between banks and the small business owners.

So that if you are in an environment where you need that extra help, you need the time and attention it takes to get that first loan, the CDFI community, the CDFI space in the United States, and the microfinance institution community outside of the United States are really great places to go.

I’ll just give you an example. In the United States, we work with Grameen America. We also work with the Community Reinvestment Fund. We work with Momentus Capital.

When we work with those organizations, and I would encourage you to look at those organizations, they ensure that not only are they providing the training and the wraparound support and services and the accountability but also access to the capital that the small business owner needs. So especially for women, I would definitely advise you to have a look at Grameen America if you’re in the United States and make sure that you connect with the fabulous work that they’re doing.

RACHELLE AKUFFO: Well, I do appreciate you especially laying out the resources because sometimes a lot of people just really don’t know where to start and where to find them. Thank you so much, and congratulations on that milestone there. Shamina Singh, Mastercard Center for inclusive growth president. Thank you for joining us this morning.

SHAMINA SINGH: thank you

Triple Health Coaching Certification – Keto, Carnivore and Protein Sparing Modified Fast

Turn Key Brand-able Website for Certified Coaches!

We are always expanding the program and now we have very exciting NEWS to help our coaches be successful right after graduating!

We created a NEW brand-able website with packaged courses for your clients! The package includes; perfect meal plans made by Maria, the best keto recipes made by Maria, professional cooking tutorial videos and educational videos, and so much more! No need to pay for a website, we did it for you!

Now you can have your own logo or name on our branded page and use our checkout, credit card processing, security and our course for delivering content and meal plans to your clients! Then you provide the support. It is the ULTIMATE Business in a Box!

As soon as you graduate from the program you can start taking on clients, even if you don’t have your own website yet! This can be done through social media or other accounts.

Since launching this program almost two years ago we have added over 25 hours of new videos and content including new content on Carnivore! Every coach gets lifetime access to all the materials in the program. So every year you will get tons of new content to keep you up to date on the latest science and information.

Here is another testimony from our Certified Keto Coach Lisa!

“I have been a Food Wellness Coach for many years as well as embracing and coaching carnivore and ketogenic lifestyles. I was certified in both of these Keto-Adapted courses along with the Keto-Adapted Supplements course. The amount of content is incredible and the support during the course is wonderful. Even if you are already coaching and want to expand your knowledge, improve your business, and partner with two exceptionally knowledgeable ketogenic masters, take these courses!” – Lisa

Meal Planner Tool!

One thing that can be a challenge is making meal plans for clients. All coaches with active coach support (you get 90 days included and can add more support if you like) can use our amazing new meal planner tool to make meal plans for your clients!

You can make PDFs of meal plans, recipes and grocery lists to give to clients who want custom meal plans. Here is a video showing you this amazing new tool.

“I am so grateful for Maria’s Keto Coach certification program! You truly get to learn the best from the best in this industry. The coaching program is thorough, very well organised, and complemented by weekly support with both Craig and Maria. I feel confident and well-trained to work with my clients and I continue to receive the support I need if I have questions. You can tell they put a lot of work into this training program and they want you to succeed. I highly recommend!” – Tracey M.

Carnivore Coaching Included!

We also have an entire carnivore coaching certification too! There are 38 all new sections on carnivore diets, the Carnivore Autoimmune Protocol (CAIP), anti-nutrients in plants and much more! Everything you need to understand the carnivore diet and help clients who want to do carnivore for weight loss or healing.

This self-paced keto coaching certification program has everything you need to become a keto coach along with 90 days of support and weekly webinars. It takes most coaches about 3 months to complete the program. The program includes:

  • Over 150 amazing educational videos
  • Biology, science, business education, health coach instruction and more
  • Business in a box. Meal plans, intake forms, pantry lists and more that you can brand and give to your clients!
  • NEW bandable website. Be up and running with a packaged course with meal plans! You supply your own support to make this a complete coaching solution the day you get your certification!
  • Instructions on setting up your own website
  • Building engagement and a strong following
  • How to be a health coach and support your clients
  • Photography and video training for blogging, food photos and social media
  • Expanding your social media presence
  • Implications for Taxes, LLC considerations and more
  • 90 days of support including weekly live webinars!
  • Lifetime access to the courses and materials
  • Carnivore Coaching content with how to do carnivore and the Carnivore Autoimmune Protocol (CAIP)
  • Keto Adapted Virtual Conference included!
  • NEW Protein Sparing Modified Class included!
  • New content added every year which all coaches get lifetime access to!
  • The course is self-paced and can be completed on your time-frame
  • Private Facebook group for all Certified Keto Coaches!

CERTIFIED KETO COACH TESTIMONY

“To expand my nutritional health knowledge and make me a better coach, I was looking for a health coaching program that would provide a solid foundation in the science and functional medical aspects of Ketogenic and Carnivore diets, and Supplements. With integrity, this course by the Emmerich’s included many peer reviewed studies, medical articles and presentations to confirm the information that was being taught. Maria and Craig taught me the nutritionally healthy way to coach my clients into a new lifestyle. They share how to overcome overcome obstacles, dispel myths and mistakes which will help my clients succeed. This challenging program is very well done with step by step videos to make large amounts of information manageable. The weekly coaching calls and access to a large database of questions and answers helped me get answers to things I wasn’t sure about. Maria and Craig responded to my questions quickly if I did not find them on the coaches Q&A page.

The meal plans and thousands of recipes I was given access to changed my perspective on what it is to eat healthy and still have delicious options in any food category. Little did I know that this exceptional coaching program would change my health as well. I am no longer on thyroid medication and am no longer pre-diabetic. Maria and Craig are a true inspiration with all the hard work and creativity they put into the program and their recipes. From their teaching, I am grateful to now have the ability to help my clients on a broader level.

If you’re looking for a professional, science based, turn key program to start or enhance your coaching program and your health I would highly recommend Maria & Craig Emmerich’s Keto Adapted coaching program.” Search Camps

This is the most complete keto coaching program that exists. It is also certified with NASM and AFAA. Once completed you will be listed on our site as a certified keto and carnivore coach!

Now is a great time to start your own business, help coach your friends, reach out to communities in need to help them realize a healthier lifestyle. You can help change people’s lives for the better. Craig and I have been doing this for almost 20 years and it is some of the most rewarding work we have ever done. Being able to change people’s lives is a powerful thing.

NASM and AFAA certified!

This course is certified by both NASM and AFAA. It is the maximum amount of credits for each (1.9 and 15.0 respectively). Anyone taking this course can get NASM and AFAA credits!

Optional Supplements Certification:

Once you sign up for the Keto and Carnivore Coach Certification you can add the optional Supplement program to also get certified in supplements. This tract will give you all the tools you need to recommend supplements to your clients that can help improve their results and help them heal faster.

What Our Coaches Say About the Program:

“And I believe that you received these comments many times. However, I do want to say that it is so beneficial for me to learn your style of Keto and the Keto Coaching Program – the information that you packaged in this program and in the book Keto really made me learn a lot .. the information and how to think about many issues now from other angles … And the website .. like a big well that I can always get unlimited information there. Thank you very much for your and Maria’s hard work and sharing the important knowledge with us.” – Lumin

Sign Up!

We will be holding three 90-day sessions each year. You get access to the course as soon as you sign up. The next sign up period will be in April. The enrollment is open for 2 WEEKS ONLY! And space is limited! Get your spot now and start your career helping people get healthy and lose weight!

“I have been a nutrition consultant for 30 years and I found Maria a few years ago. I completed their certification programs and my business is booming. It was a huge game changer and I am able to help clients reach goals that were impossible to achieve without Emmerich’s info. Best program ever! Don’t waist time with anything else. Love it” – Deann

Payment Options:

We also have a payment plan option too. It is three monthly payments after which you have lifetime access to the course. CLICK HERE to get this option or use the button at the bottom of the above link.

“I decided to get certified in keto/carnivore and just wanted to let this group know of the hard work Maria and Craig Emmerich have put into their program. The most impressive part is they share their information with everyone on this group for free. I feel their passion. I’m very excited about making this step into my health and future.

I have been following them for about 6 months after coming from another keto group that carb cycles. It was not working for me. Not only have I lost weight but I have lost pain and can finally workout and not have to take a week off because I’m so exhausted. I’m almost 55 with a c5-c6 neck fusion and I haven’t had a headache in almost 2 months. I had headaches every single day for years. I have only had 1 migraine this year.

Eternally grateful for the information you you both provide.” – Kim

Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!

Click HERE to check out my supplement plans!

Benefits of Eating Meat | Diabetic Mediterranean Diet

July 1, 2023 · 2:15 PM

Benefits of Eating Meat |  Diabetic Mediterranean Diet
Mucho protein, amigo

I found a review article at Animal Frontiers that makes the argument in favor of meat consumption. The authors admit little focus on the downsides of eating meat. I’ve been cutting back on my meat consumption out of sympathy for the animals. Here are some of the key points verbatim:

  • Aspects of human anatomy, digestion, and metabolism diverged from other primates, indicating evolutionary reliability on, and compatibility with, substantial meat intake. Implications of a disconnect from evolutionary dietary patterns may contribute to today’s burden of disease, increasing the risk for both nutrient deficiencies and chronic diseases.
  • Meat supplies high-quality protein and various nutrients, some of which are not always easily obtained with meat-free diets and are often already suboptimal or deficient in global populations. Removal of meat comes with implications for a broad spectrum of nutrients that need to be accounted for, while compensatory dietary strategies must factor in physiological and practical constraints.
  • Although meat makes up a small part (<10%) of global food mass and energy, it delivers most of the global vitamin B12 intake and plays a substantial role in the supply of other B vitamins, retinol, long-chain omega-3 fatty acids acids, several minerals in bioavailable forms (eg, iron and zinc), and a variety of bioactive compounds with health-improving potential (eg, taurine, creatine, and carnosine).
  • As a food matrix, meat is more than the sum of its individual nutrients. Moreover, within the diet matrix, it can serve as a keystone food in food-based dietary interventions to improve nutritional status, especially in regions that rely heavily on cereal staples.
  • Efforts to lower global meat intake for environmental or other reasons beyond a critical threshold may hinder progress towards reducing undernutrition and the effects this has on both physical and cognitive outcomes, and thereby stifle economic development. This is particularly a concern for populations with increased needs and in regions where current meat intake levels are low, which is not only pertinent for the Global South but also of relevance in high-income countries.

Steve Parker, M.D

front cover of Conquer Diabetes and Prediabetes

Filed under Vegetarian Diets

New Baby? Time to Update Your Estate Plan

We often have clients ask us when the best time to do their estate plan is and the answer is usually, right now! This is especially true for people turning 18 years old, people who don’t have a plan, and people who have had recent life changes.

We can help you stay on top of the latest news that affects your everyday life. Subscribe to stay up to date. (To subscribe to our blog ).

One event that should trigger you to meet with an estate planning attorney is a new baby. When you are expanding your family, that comes with a lot of changes and responsibilities.

Once you have children, you need to consider a variety of things you’ve never had to think about before.

Some of these include:

  1. Who would you want to take care of your child if something happened to the parents?
  2. Do you have life insurance that will help offset the costs of raising your child or that can provide for your child?
  3. Is your life insurance through work? Is it sufficient?
  4. Do you need disability insurance? What if something were to happen to you physically – could you still provide for your child?
  5. Finally, it is essential to think about your incapacity and your assets.

We often help our clients walk through these questions and decisions and provide them with guidance as we draft their documents.

Many other life events will also result in changes to your estate plan. If you experience any changes to your circumstances, family dynamics, etc., it’s always a good idea to meet your estate planning lawyer.

If you need help, contact us today.

Contact us today to help you get the right documents in place or to update your current estate plan. We will plan so that you don’t have to worry about your future.

We publish vital information every Wednesday and Friday. To get this important information delivered directly to your mailbox,

Contact us today with all your legal needs!

Small Business Marketing Ideas (For Any Budget)

For one week each spring, “shopping small” means big business.

Small Business Week, happening April 30 through May 6 in 2023, is a prime opportunity for small and medium-sized businesses (SMBs) to raise brand awareness about their products or services—and bring customers in the door.

Doing this, however, requires a little outside-the-box thinking. Giving your marketing efforts a local twist is one way to get the word out.

Here’s a list of SMB marketing strategies designed with local businesses in mind.

What is Small Business Week?

Small Business Week is all about highlighting the resilience of local retailers, restaurants, service providers, and more. It’s a 50-year-old tradition of recognizing “the critical contributions of America’s entrepreneurs and small business owners,”1 and it creates an opportunity to introduce smaller brands to new customers—or strengthen relationships with existing ones.

In short: Every small business has a story, and Small Business Week is a chance to tell you.

Five ways to bring your small business marketing ideas to life

Small business promotional ideas should be engaging without breaking the bank. Here are five budget-friendly strategies to help turn your small business advertising ideas into real-world customer conversions.

1. SEO

Organic search engine optimization (SEO) helps ensure that your business is visible when customers search for related products and services online. Start by analyzing your existing search engine ranking and the keywords that are currently generating the most traffic to your site—along with those of your competitors. Optimizing your website for greater exposure on those search terms can drive more visits during Small Business Week and beyond. If you’re stuck in an SEO rut, there’s always the option of boosting your presence with paid media or paid search ads.

2. Local search

Making sure your brick-and-mortar store shows up in localized search results is crucial. Whether customers are searching for “cat collars in Eastport Maine” or “dog grooming Chicago,” it’s important that your business pops up on the first page. Try adding local and regional search terms to the About Us section of your site, or consider partnering with other local businesses to get backlinks and boost your page ranking.2

3.Digital audio

No list of small business advertising strategies would be complete without digital audio. Given that US adults now spend more time with digital audio daily than they do on social networks or watching video content on their smartphones,3 it’s a promising avenue for reaching potential shoppers ahead of Small Business Week.

4. Social media

Social remains a go-to destination for small business brands. Promoting your local business by posting photos taken on-site can entice customers to visit in person—but don’t forget to tell your larger brand story. Sharing historical facts and information about how your business contributes to the local community or posting photos and stories about staff can help humanize your brand, as well as build loyalty and trust among followers.

5. Email marketing

If you already have an email list, use it to let existing customers know about your Small Business Week sales, in-store promotions, free product offers, and local events. You can even consider running a contest for the occasion and collecting email addresses as entries. Then, follow up with compelling and location-relevant content—including links to multimedia or blog posts.

How Spotify can level up your local ad campaigns

With Spotify Ad Studio, small business advertisers can start a campaign for as little as $250. This gives you access to our intuitive self-serve ads manager, which includes robust targeting tools. Ad Studio makes it simple for SMBs to create ads likely to reach and resonate with the audiences they care about most.

Research shows that Spotify audio ads have 19% more brand impact compared to all other forms of media,4 which makes digital audio a smart choice for small business owners and local businesses. Ads heard on Spotify are also recalled at a rate that’s five times greater than a model based on chance.5

Digital audio advertising ideas for your small business could include podcast ads designed to help boost your brand or timely, event-specific ads targeted to niche audiences. If you’re looking for Small Business Week ideas to help you market your SMB this year, don’t miss the opportunity to incorporate digital audio in your campaign.

Ready to launch a campaign? Ad Studio is a great place to start.

BuzzFeed News to be shuttered in corporate cost cutting move – Business News

Pulitzer Prize winning digital media outlet BuzzFeed News is being shut down as part of a cost-cutting drive by its corporate parent that’s shedding about 15% of its entire staff, adding to layoffs made earlier this year.

In a memo sent to staff, Buzzfeed Inc. co-founder and CEO Jonah Peretti said Thursday that in addition to the news division, layoffs would take place in its business, content, tech and administrative teams. BuzzFeed is also considering making job cuts in international markets.

BuzzFeed has about 1,200 total employees, according to a recent regulatory filing, meaning about 180 people will be losing their jobs in the latest cuts.

Peretti said in his memo that he “made the decision to overinvest” in the news division, but failed to recognize early enough that the financial support needed to sustain operations was not there.

Digital advertising has plummeted this year, cutting into the profitability of major tech companies from Google to Facebook. Waves of layoffs have rolled through the tech industry and more are expected.

“I’ve learned from these mistakes, and the team moving forward has learned from them as well,” Peretti wrote in the memo. “We know that the changes and improvements we are making today are necessary steps to building a better future.”

The announcement comes just a few months after BuzzFeed said that it would be cutting 12% of its workforce, citing worsening economic conditions. Job cuts at were also announced in December.

Christian Baesler, the Buzzfeed Inc.’s chief operating officer, and Edgar Hernandez, its chief revenue officer, are also leaving after they assist with the restructuring.

The company will have one remaining news brand, HuffPost, Peretti wrote.

Journalists who previously worked at BuzzFeed News lamented its end.

“I’m heartsick about it, and proud of the great journalism we did when I was there and after I left,” said Ben Smith, BuzzFeed News’ editor from 2011 to 2020 and now editor in chief of Semafor.

Smith made the controversial decision in 2017 to publish a “dossier” of information about then-President Donald Trump, though many outlets avoided it as unreliable and even Buzzfeed said there were serious reasons to doubt the allegations. He wrote then that “we have always erred on the side of publishing.

BuzzFeed News’ shutdown “really marks the end of the marriage between news and social media,” said Smith, author of “Traffic,” a forthcoming history of that era.

BuzzFeed News won its first Pulitzer in 2021, in international reporting, for a series by Megha Rajagopalan, Alison Killing and Christo Buschek on the infrastructure built by the Chinese government for the mass detention of Muslims.

That same year, BuzzFeed News and the International Consortium of Journalists were finalists in that category for an expose on the global banking industry’s role in money laundering. A former US Treasury Department employee was sentenced to six months in prison this month for leaking the trove of confidential financial reports served on the basis of the series.

BuzzFeed said Thursday that all of the news division’s work will be preserved and available within the BuzzFeed network. The company is also working to ensure that any stories currently in progress will be published and promoted on the BuzzFeed property.

The Latest Science on PSMF, Carnivore & Keto: How to Manipulate Macros to Achieve Your Goals!

So many of you have been asking me to hold another class because you learned so much in the last class that Craig and I decided to teach all of you the latest science!

We are always on the hunt for the latest science on how our bodies work and this NEW class will BLOW YOUR MIND! I only wish I had time to teach the class before September!

The first protein sparing class (which you can still get the recording HERE) gives you all the details about what PSMF (Pure Protein) days are all about, the science and biology behind why they work and how to do them.

This class will make you look at your protein sparing, carnivore and keto diet much differently and understand how to eat a healthy lifestyle. It will also give you the tools to help you achieve your weight loss goal and much more.

WHEN: September 17th from 12-2pm central standard time

WHERE: My home in Hudson Wisconsin (limited availability) and ONLINE worldwide by Webinar!

NOTE: Everyone (both online and in our home) will receive 30 day access to the video of the class the day after in case you miss anything or want to review.

The Latest Science on PSMF, Carnivore & Keto: How to Manipulate Macros to Achieve Your Goals!

Brain Food – JennifersKitchen

The brain is the most complex organ of the human body. It’s also a very hungry organ. The brain gobbles up about 20 percent of your daily calorie intake. And research shows that the food we eat directly affects the structure and function of our brain.

But can certain foods actually improve memory, help us concentrate, make us more intelligent, and help us think more clearly?

Research says positively yes.

We can make our brains work better simply by feeding them the right foods. Here, some smart foods to add to your meals this week.

The Brain Diet

Fruits

Fruit – and especially berries – contain critical minerals, vitamins, antioxidants, flavonoids, polyphenols, and a host of other important phytonutrients that enhance communication between brain cells, improve memory, and slow down the aging of the brain.

How Much Fruit Should You Eat for a Healthy Brain?

Depending on your age, gender, and body size, you should aim to eat about 2 to 3 cups of fruit per day. Just one cup of berries a day can produce measurable cognitive effects – within just hours of eating them!

Delicious Ways to Eat More Fruits

Sugar-Free Berry Breakfast Bars

Berry-Breakfast-Bars-2.2

Strawberry Oatmeal

Vegetables

Vegetables such as cabbage, broccoli and leafy green vegetables are rich in many brain-beneficial nutrients and have been shown to improve memory and slow the rate of cognitive decline.

In one study where researchers compared the cognitive abilities of 960 individuals for an average of 5 years, they found that those who ate 1 cup of cooked or 2 cups of raw greens a day had the cognitive abilities of a person 11 years younger than those who did not consume leafy greens.

How Many Vegetables Should You Eat for a Healthy Brain?

Depending on your age, gender, and body size, you should aim to eat about 2 to 3 cups of vegetables per day.

Delicious Ways to Eat More Vegetables

Kale and White Bean Soup

Kale and White Bean Soup

Power Salads

Power Salads

Whole Grains

Whole grains, such as oats, millet, buckwheat, and quinoa are rich in many of the B vitamins that work to reduce inflammation of the brain, increase the production of neurotransmitters, and encourage cellular detoxification.

Whole grains are also an excellent source of complex carbohydrates which provide steady fuel for the brain and increase alertness. And A diet encourages a steady production of serotonin.

How Much Whole Grains Should You Eat for a Healthy Brain?

Depending on your age, gender, and body size, you should aim to eat about 4 ounces of whole grains per day. An ounce of whole grains would be equivalent to about 1/2 cup of cooked grains (such as oatmeal or buckwheat or quinoa), or 1 slice of whole-grain bread, or half of one of these Wonderful Waffles.

Delicious Ways to Eat More Whole Grains

Sugar-Free Banana Breakfast Bites

Sugar-Free Banana Breakfast Cookies

Wonderful Waffles

Healthy Vegan Waffles and Toppings

Nuts and Seeds

Flax seeds, chia seeds, walnuts, and hemp seeds all contain omega-3 fatty acids, an important nutrient for the brain that appears to reduce the risk for dementia.

How Much Nuts and Seeds Should You Eat for a Healthy Brain?

Because nuts and seeds are a concentrated source of nutrients, we really only need a small amount of these foods. About 1 to 2 tablespoons per day will supply the nutrition your brain needs.

Delicious Ways to Eat More Nuts and Seeds

Basil Flax Salad Dressing

Vegan Nut Free Salad Dressings

No-Bake Walnut Fig Bites

The Meal Plan for Your Brain

A healthy diet for your brain involves more than what you eat. It also has to do with when you eat.

Breakfast

You’ve heard that breakfast is the most important meal of the day, but is it true?

Absolutely. And it’s even more true when it comes to brain function. Research shows that eating a healthy breakfast improves creative thinking, memory, attention span, and more.

For the healthiest brain function, breakfast should be the largest meal of the day.

Fresh fruit and whole grains provide fiber, antioxidants, and long chain molecules of healthy carbohydrates that the body gradually breaks down and supplies your brain with the steady supply of fuel it creates to function on.

Get some healthy breakfast ideas and recipes.

Lunch

Lunch should be the second largest meal of the day, and lunch time is a great time to get some of those leafy greens.

Get some healthy lunch ideas and recipes.

super

When you eat light in the evening (which is a form of intermittent fasting) your body goes through some remarkable changes that make a tremendous impact on brain health and function.

Allowing your digestive system to rest in the evening and nighttime hours increases the brain’s natural growth factors, which promotes the growth of neurons and neural connections, which improves brain function and promotes neuroplasticity.

It also improves memory. When digestion is not complete before lying down for the night, there is interference with memory consolidation.

water

Stress can really take a toll on the brain, but drinking plenty of water can reduce stress hormones. Most people need at least 80 ounces of water a day, but if you sweat a lot or live in a dry climate, you will need more. Drink enough water to keep your urine color almost clear.

Tea and juice do not count towards water consumption. The body needs pure water.

Be sure to drink plenty of water between meals. Taken with food water diminishes the flow of the salivary glands and dilutes the digestive fluids, thus hindering digestion (which can cause all kinds of digestive problems later on).

Foods to Avoid

Just as there are certain foods that improve brain health, there are others that can contribute to poor brain function. Here are some foods you want to avoid if you want your brain to function at its best.

Refined Foods

The consumption of refined foods (sugar, white flour, white rice, and juice, etc.) causes a prostaglandin imbalance in the brain. Prostaglandins are powerful hormone-like substances that have many functions in the body, including controlling inflammation in the brain. (Prostaglandin levels tend to be higher in the brains of Alzheimer’s patients.)

Another problem with refined foods is their effect on blood sugar levels. Whole foods, such as whole grains, beans, whole fruits (not juice), and vegetables provide the brain with a steady source of energy. But refined foods, such as sugar, white flour, white rice, and juice cause blood sugar levels to become less stable, which negatively affects the brain. These foods cause a spike in blood sugar levels quickly followed by a decline in the same, which leads to a decline in brain energy and a decrease in ability to focus.

Caffeine

The pituitary gland at the base of the brain interprets the caffeine-induced spurt of brain activity as an emergency warning, which prompts the body to produce adrenaline. Adrenaline may give you more energy, but its long-term effects are damaging to the brain. The brain becomes more prone to anxiety and struggles to think clearly, and the ability to resist temptations is hindered.

Animal Products

Saturated fats, which are found in meat, dairy products, and eggs, are closely linked with cognitive decline.

Animal products have also been shown to contribute significantly to high blood pressure and high cholesterol, both of which damage small blood vessels in the brain, causing brain cells to die over time.

What about supplements for the brain?

An abundance of research has been conducted to determine whether supplements can improve brain health, and while the results vary, the basic common thread that we see in all this research is that the body was designed to consume real food, not supplements. In fact, in some cases, supplements have been shown to actually cause more harm than good.

For example, in one double-blind study where participants were given either a DHA supplement (a nutrient that improves memory) or a placebo, researchers found that those who were given the supplement actually had worse memory than those taking the placebo.

You can read more about the dangers of supplements here.

Health Food Healthy Brain

The brain thrives on whole, plant-based foods. And revolving your diet around these healthy foods encourages good blood oxygenation, contributes to enhanced memory capabilities, better ability to deal with stress and new situations, and less risk of stress or diet-related dementia.