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<keyword id="1237435" type="General" weightage="100" keywordseo="chestnuts" source="Orion">Chestnuts</keyword> are the seeds of the chestnut tree, belonging to the Castanea genus. Unlike other nuts, chestnuts are starchy rather than oily, with a flavor that's reminiscent of sweet potatoes. They have a rich history in culinary traditions across Asia, Europe, and the Americas. <cmsannotation type="cmsannotation" annotationid="What are Chestnuts?" comment="subhead" text="What are Chestnuts?">What are Chestnuts?</cmsannotation> Chestnuts are unique among nuts due to their lower fat content and higher carbohydrate content. They are typically consumed roasted or boiled, both of which bring out their sweet and nutty flavors. Chestnuts have a hard outer shell that must be removed before eating, and they are available in various forms, including fresh, dried, and as chestnut flour. <cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value">Nutritional Value</cmsannotation> Chestnuts offer a unique nutritional profile Low in Fat: Chestnuts contain less fat than most other nuts, making them an excellent choice for those seeking a lower-fat nut option. Rich in Carbohydrates: They are a good source of complex carbohydrates, providing a steady source of energy. Dietary Fiber: Chestnuts are a good source of dietary fiber, aiding digestion and promoting a feeling of fullness. Vitamins and Minerals: They are packed with vitamins and minerals, including vitamin C, vitamin B6, folate, and essential minerals like potassium and magnesium. <cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits">Health Benefits</cmsannotation> Heart Health: Chestnuts' low-fat content and high levels of fiber may help lower cholesterol levels and reduce the risk of heart disease. Weight Management: Their complex carbohydrates and fiber content can help control appetite and promote weight management. Digestive Health: The dietary fiber in chestnuts supports healthy digestion by preventing constipation and promoting gut health. Antioxidants: Chestnuts are rich in antioxidants, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases. <cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses">Culinary Uses</cmsannotation> Chestnuts offer a wide range of culinary possibilities: Roasting: Roasted chestnuts are a popular winter treat. Cut a small slit in each nut, roast them in the oven, and enjoy their warm, nutty flavor. Boiling: Boiled chestnuts are a versatile ingredient in both savory and sweet dishes. They can be used in soups, stews, and desserts. Chestnut Flour: Ground chestnuts can be used to make gluten-free chestnut flour, which is a key ingredient in various baked goods, such as chestnut bread and cakes. <cmsannotation type="cmsannotation" annotationid="Types of Chestnuts" comment="subhead" text="Types of Chestnuts">Types of Chestnuts</cmsannotation> European Chestnuts: These are commonly used in European cuisine and have a slightly sweet flavor. American Chestnuts: Once abundant in North America, these have a sweeter taste compared to other varieties. Chinese Chestnuts: Popular in Asian cuisine, Chinese chestnuts are known for their sweet and crunchy texture. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Chestnuts" comment="subhead" text="How to Buy and Store Chestnuts">How to Buy and Store Chestnuts</cmsannotation> When purchasing chestnuts, look for nuts that are firm, plump, and free from blemishes. Fresh chestnuts should feel heavy for their size. Store them in a cool, dry place for up to a few weeks. For longer storage, keep them in the refrigerator. <cmsannotation type="cmsannotation" annotationid="How to Add Chestnuts to Your Diet" comment="subhead" text="How to Add Chestnuts to Your Diet"><keyword id="18919512" type="General" weightage="20" keywordseo="how-to-add-chestnuts-to-your-diet" source="Orion">How to Add Chestnuts to Your Diet</keyword></cmsannotation> Snacking: Enjoy roasted chestnuts as a wholesome snack during colder months. Stuffing: Add boiled or roasted chestnuts to your holiday stuffing for a delightful texture and flavor. Soups and Stews: Enhance the flavor and nutritional value of soups and stews by including chopped chestnuts. Desserts: Incorporate chestnut flour into your gluten-free dessert recipes for a nutty twist. <cmsannotation type="cmsannotation" annotationid="Unique Uses and Benefits" comment="subhead" text="Unique Uses and Benefits">Unique Uses and Benefits</cmsannotation> Chestnut Honey: Made from the nectar of chestnut blossoms, chestnut honey is known for its dark color and robust flavor. Animal Feed: Chestnuts have been used as animal feed for centuries, providing a nutritious option for livestock. Chestnut Wood: Chestnut wood is prized for its durability and is used in furniture making, flooring, and even barrel construction for aging certain wines and spirits. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects">Precautions and Potential Side Effects</cmsannotation> Chestnuts are generally safe to consume, but there are a few precautions to keep in mind: Allergies: While chestnut allergies are rare, they can occur. If you have a known nut allergy, consult with a healthcare professional before adding chestnuts to your diet. Moderation: Due to their carbohydrate content, it's essential to consume chestnuts in moderation, especially for individuals monitoring their carbohydrate intake. Cooking: Chestnuts should always be cooked before eating. Raw chestnuts can be difficult to digest and may cause gastrointestinal discomfort. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. Are chestnuts gluten-free? Yes, chestnuts are naturally gluten-free, making them an excellent choice for individuals with gluten sensitivities or celiac disease. 2. Can I freeze fresh chestnuts for long-term storage? Yes, you can freeze fresh chestnuts. Simply peel and blanch them, then store in an airtight container in the freezer for up to several months. 3. What is the difference between water chestnuts and chestnuts? Water chestnuts are aquatic vegetables with a crunchy texture and a mild, slightly sweet taste. They are not related to true chestnuts and are often used in Asian cuisine. 4. Can I eat chestnuts raw? It is not recommended to eat chestnuts raw, as they can be difficult to digest and may cause digestive discomfort. Always cook them before consumption. 5. Are chestnuts a good source of protein? Chestnuts contain some protein, but their primary macronutrient is carbohydrates. They are not as protein-rich as other nuts like almonds or walnuts. Chestnuts are a unique and nutritious addition to your diet, offering a delightful flavor and a variety of culinary possibilities. When consumed in moderation and with attention to potential allergies or sensitivities, chestnuts can be a wholesome and flavorful choice for both savory and sweet dishes, contributing to your overall well-being. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/peanuts-checkout-its-nutritional-value-health-benefits-and-types-of-peanuts/articleshow/103962611.cms" data-type="tilCustomLink" target="_blank">Peanuts: A nutty marvel of nutrition</a>

Chestnuts: Nature's nutritional powerhouse

<keyword id="899111" type="General" weightage="100" keywordseo="brazil-nuts" source="Orion">Brazil nuts</keyword>, scientifically known as Bertholletia excelsa, are a powerhouse of nutrition and a cherished delicacy native to the Amazon rainforest in South America. These large, crescent-shaped nuts are renowned for their rich flavor and impressive health benefits. In this article, we'll explore the world of Brazil nuts, discussing what they are, their nutritional value, health benefits, culinary uses, different types, buying and storage tips, as well as precautions and potential side effects. <cmsannotation type="cmsannotation" annotationid="What Are Brazil Nuts?" comment="subhead" text="What Are Brazil Nuts?">What Are Brazil Nuts?</cmsannotation> Brazil nuts are seeds from the Brazil nut tree, which is among the tallest trees in the Amazon rainforest. Encased in a hard, woody shell, these seeds are often referred to as "Bertholletia nuts" or "Brazilian chestnuts." They are celebrated for their rich, creamy flavor and high nutrient content. <cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value">Nutritional Value</cmsannotation> Brazil nuts are a nutritional powerhouse, offering a variety of essential nutrients per one-ounce (28g) serving: Calories: 187 Protein: 4 grams Healthy Fats: 19 grams (mostly monounsaturated and polyunsaturated fats) Dietary Fiber: 2 grams Vitamins (especially selenium, vitamin E, thiamin, and niacin) Minerals (including magnesium, phosphorus, copper, and zinc) <cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits">Health Benefits</cmsannotation> Brazil nuts offer several health benefits: Rich in Selenium: They are one of the richest sources of selenium, a mineral crucial for thyroid function, immune support, and antioxidant defense. Heart Health: The healthy fats and antioxidants in Brazil nuts contribute to heart health by reducing inflammation and improving cholesterol levels. Antioxidant Properties: They are packed with antioxidants, which help combat oxidative stress and reduce the risk of chronic diseases. Weight Management: The protein and healthy fats in Brazil nuts promote satiety, making them a satisfying snack that can help manage weight. Supportive of Brain Function: Nutrients like vitamin E and selenium play a role in maintaining cognitive function and may reduce the risk of neurodegenerative diseases. <cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses">Culinary Uses</cmsannotation> Brazil nuts are versatile in the kitchen: They can be eaten raw or roasted as a delicious snack. Chopped Brazil nuts make an excellent addition to salads, cereals, or yogurt. They are a key ingredient in some desserts, including chocolate and nut clusters. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Brazil Nuts" comment="subhead" text="How to Buy and Store Brazil Nuts">How to Buy and Store Brazil Nuts</cmsannotation> When buying Brazil nuts, consider the following: Opt for unshelled nuts or those in airtight, vacuum-sealed packages to retain freshness. Check for a strong, nutty aroma, which indicates freshness. Store Brazil nuts in an airtight container in a cool, dry place or the refrigerator to prevent them from turning rancid. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects">Precautions and Potential Side Effects</cmsannotation> While Brazil nuts offer numerous benefits, there are some precautions to consider Selenium Overdose: Excessive consumption can lead to selenium toxicity, which may cause symptoms like nausea, diarrhea, and hair loss. The daily recommended intake for selenium is around 55 micrograms for adults. Allergies: Some individuals may be allergic to Brazil nuts, so it's important to be cautious, especially if you have known nut allergies. Mold Contamination: Brazil nuts can sometimes be contaminated with aflatoxins, a type of mold toxin. Ensure you purchase high-quality, reputable brands to reduce this risk. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. Can Brazil nuts help with weight loss? Yes, Brazil nuts' combination of protein and healthy fats can help promote a feeling of fullness, aiding in weight management when consumed in moderation. 2. How many Brazil nuts should I eat daily? A small portion, such as one to three Brazil nuts a day, can provide the recommended daily intake of selenium without the risk of overdose. 3. Are Brazil nuts safe during pregnancy? Yes, Brazil nuts are safe during pregnancy and can provide essential nutrients, including selenium and vitamin E. However, moderation is key. 4. Do Brazil nuts have anti-inflammatory properties? Yes, Brazil nuts contain antioxidants and healthy fats that have anti-inflammatory properties, which may help reduce inflammation in the body. 5. Can Brazil nuts improve skin health? The vitamin E and antioxidants in Brazil nuts may contribute to healthier skin by reducing oxidative stress and promoting skin repair. Brazil nuts are a nutritious and delicious addition to your diet, offering an array of health benefits. By enjoying them in moderation, you can harness their nutritional value and savor their unique flavor. Keep in mind the precautions regarding selenium intake and potential allergies, and choose high-quality sources to ensure your Brazil nut consumption is safe and beneficial. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/kalonji-seeds-checkout-its-nutritional-value-health-benefits-and-uses-of-kalonji-seeds/articleshow/103928532.cms" data-type="tilCustomLink" target="_blank">Kalonji Seeds: A nutrient-packed spice with surprising health benefits</a>

Brazil Nuts: Nature's nutritional marvel and culinary delight

<ul class="summary-list"><li>Eating lots of plant-based protein can help you build lean muscle and boost gut health.</li><li>Gut health experts recommend eating 30 different plant foods a week.</li></ul>A plant-based personal trainer shared three recipes that help her reach her <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/diet-nutrition/how-much-protein-do-you-need">protein</a>, fiber, and plant diversity goals in one.Sophie Waplington, who is based in the UK and is also a recipe developer, told Business Insider she buys the same staple ingredients each week, such as <a target="_blank" class="" href="https://www.businessinsider.com/follow-blue-zone-diet-high-protein-no-meat-2023-9">beans, nuts, chickpeas, tofu, and seeds</a>, and switches up her fruit and veggies according to what's in season.These plant-based staples <a target="_blank" class="" href="https://www.businessinsider.com/gi-doctor-shares-3-tips-to-eat-more-fiber-without-bloating-or-gas-2024-5">contain fiber</a>, which feeds the "good" microbes in the gut, but are also good sources of protein. This helps Waplington build muscle and care for her gut health without too much thought."The beauty of being 100% plant-based is you don't really have to think about fiber that much because all of your plant protein sources contain fiber as well as your vegetables, your fruits, your veggies," she said.Research suggests that the wider the variety of plants you eat the healthier your gut microbiome — the trillions of microbes that live in the gut — tends to be. Gut health experts recommend aiming for <a target="_blank" href="https://www.businessinsider.com/plant-based-shopping-list-dietitian-no-meal-prep-2024-3">30 plants a week</a>. <a target="_blank" class="" href="https://www.businessinsider.com/gut-health-boost-overall-digestion-better-moods-2024-7">A diverse gut microbiome</a> is linked to many health benefits beyond just better digestion, from a stronger immune system to a healthier brain.Meanwhile, getting enough protein is essential for health, but particularly if you're looking to build or maintain muscle. The US government recommends women get a minimum of around 46 grams of protein per day, rising to 56g for men — or around 0.36 g of protein per pound of body weight. But data suggests getting<a target="_blank" href="https://www.businessinsider.com/how-much-protein-maximize-muscle-gains-2022-9https://www.businessinsider.com/how-much-protein-maximize-muscle-gains-2022-9"> 0.7 grams per pound is ideal</a> for building lean muscle.Waplington shared three high-protein recipes that will get you to 30 plants a week in no time.Dietitian Nichola Ludlam-Raine said the recipes were great for getting in lots of vegetables as well as lean protein and fiber. "There are lots of different flavors involved (spices count as plants!), and I approve of the serving suggestion, too," she told BI via email.<h2 id="5ba62947-bb6a-4b38-9202-c11300f70913">One-pan 'English breakfast' beans</h2><div type="image" title="Waplington's one-pan 'English breakfast' beans. Pictured is a bowl of white beans in sauce, garnished with tomatoes and fresh herbs." height="5308" width="3981" msid="112626600" hostid="261" sizebytes="1629552"></div>Serves: Four generouslyTotal time: 35 to 40 minutesProtein per serving: 21gPlant count: nineIngredients:<ul><li>1 white onion, sliced</li><li>1 leek, white and light green parts, sliced into half-moons</li><li>4 tbsp extra virgin olive oil, plus more if needed</li><li>250g (9oz) chestnut mushrooms, finely chopped</li><li>5 garlic cloves, minced</li><li>2 tsp smoked paprika</li><li>1 tsp ground cumin</li><li>1 tsp ground coriander</li><li>700g (1lb 9oz) white beans, plus their juices (if the bean juice is not salted, add ½ vegetable stock cube, crumbled)</li><li>3 to 4 medium tomatoes, sliced</li></ul>For the scramble sauce:<ul><li>35g (1¼oz) cashews or sunflower seeds</li><li>280g (10oz) silken tofu</li><li>20g (¾oz) nutritional yeast</li><li>1 garlic clove or 1 tsp garlic powder</li><li>1 tsp smoked paprika</li><li>1 tbsp sweet white miso</li><li>1 tbsp lemon juice</li><li>1 tsp Dijon mustard</li><li>Salt and black pepper</li></ul>To serve:<ul><li>Freshly chopped chives</li><li>Sourdough toast</li></ul>Method:<ol><li>Start by soaking the cashews in boiling water for 10 minutes. Drain and set aside.</li></ol><ol start="2"><li>In an ovenproof casserole dish on a medium heat, fry the onion and leeks in plenty of extra virgin olive oil with a pinch of salt and lots of black pepper for eight minutes or until it starts caramelizing.</li></ol><ol start="3"><li>Add the mushrooms and more salt, and fry until the water has evaporated. Add the garlic and spices, and more oil if needed. Fry for another two minutes until aromatic.</li></ol><ol start="4"><li>Add the beans and their juices. At this point, if you don't want to use the bean water, you can replace it with 100ml (3½fl oz) hot water, with the veg stock cube dissolved in it. Stir to combine and season to taste.</li></ol><ol start="5"><li>In a small blender cup, blend all the ingredients for the scramble sauce together. Add a little water if needed to loosen the sauce slightly so it's a pourable consistency. Add to the pan. Stir well and season to taste, adding a little more lemon juice, salt or pepper if needed.</li></ol><ol start="6"><li>Heat the grill to its top setting, then arrange the tomatoes on top of the dish, drizzle with olive oil, and add a little salt, then transfer to the top rack and grill for around six to 10 minutes, or until the tomatoes start to catch a small char. This will vary greatly depending on the size of your pan, the strength of your oven, and placement near the top of the grill, so do keep an eye on it as the tomatoes can burn very quickly.</li></ol><ol start="7"><li>Top with fresh chives and serve with sourdough toast.</li></ol><h2 id="278902ef-74fc-4d64-ad2e-ba84ced29913">Tofu Power Bowl with quinoa, broccoli, and edamame</h2><div type="image" title="Waplington's tofu power bowl with quinoa, broccoli, and edamame. Pictured is a bowl of crispy tofu, edamame, and other vegetables from above." height="1494" width="1179" msid="112626596" hostid="261" sizebytes="199974"></div>Serves: TwoTotal time: 30 minsProtein per serving: 34gPlant count: 10Ingredients:<ul><li>300g firm tofu</li><li>2 tsp cornstarch</li><li>150g broccoli (Waplingston uses Tenderstem)</li><li>1-2 spring onions, white parts finely chopped</li><li>60g edamame</li><li>150g dried tricolor quinoa, cooked</li><li>1/2 a vegan stock cube or 1/2 a tbsp vegetable bullion</li></ul>For the sauce:<ul><li>2 tbsp sriracha</li><li>2 tbsp soy sauce or tamari</li><li>1 tsp crushed garlic, 1 tsp crushed ginger</li><li>juice of one lime</li><li>1/2 tsp sesame oil</li></ul>To serve:<ul><li>Sesame seeds</li><li>Coriander leaves</li><li>Fresh chiles</li><li>Avocado slices</li></ul>Method:<ol><li>Put the quinoa on to boil in a medium saucepan, and cook according to the packet instructions with half a tablespoon of vegetable bouillon powder or the half a stock cube.</li></ol><ol start="2"><li>In a small bowl, mix the sauce marinade ingredients together and set aside.</li></ol><ol start="3"><li>Press the tofu, or give it a good squeeze, wrapped in kitchen paper or a tea towel. Break the tofu into small chunks with your hands.</li></ol><ol start="4"><li>Toss in the cornstarch and fry in a non-stick saucepan on a medium heat in olive oil for a few minutes, turning every now and then until the edges are golden. Add the spicy salty sauce you mixed up earlier, cover well and turn down the heat. Move the chunks around the pan until the sauce is thick and glossy. Take off the heat.</li></ol><ol start="5"><li>Lightly fry off the broccoli and spring onion until bright green, in olive oil with a pinch of salt.</li></ol><ol start="6"><li>Assemble quinoa first, then broccoli, tofu, and the toppings.</li></ol><h2 id="2f7671d4-b4ba-4b1d-a5f7-27ed1e884857">Ultimate chickpea smash sandwiches</h2><div type="image" title="Waplington's ultimate chickpea smash sandwiches pictured. She is holding two sandwiches, one on top of the other, on a blue plate." height="1551" width="904" msid="112626859" hostid="261" sizebytes="100586"></div>Serves: Makes three sandwichesTotal time: 20 minsProtein per serving: 44gPlant count: 11Ingredients:<ul><li>200g (4 oz) firm smoked tofu</li><li>2 to 3 medium-large tomatoes</li><li>6 to 8 lettuce leaves</li><li>1 large ripe avocado</li><li>6 slices of wholewheat sourdough bread</li><li>6 tbsp plant-based (or other) cream cheese</li></ul>For the chickpea smash mixture:<ul><li>480g (1lb 1oz) chickpeas from a can or jar, drained and rinsed</li><li>4 spring onions, finely chopped</li><li>3 tbsp tahini</li><li>2 tsp Dijon mustard</li><li>2 tbsp chopped sun-dried tomatoes, plus 1 tbsp oil from the jar</li><li>1 tbsp chopped red chile (optional)</li><li>3 tbsp chopped fresh parsley</li><li>Juice of 1 lemon (about 3 tbsp)</li><li>½ tsp salt, plus more to taste</li><li>Lots of freshly ground black pepper</li></ul>Method:<ol><li>In a large mixing bowl, combine all the chickpea smash ingredients and mash with a potato masher or fork until they are well mixed. Season to taste. Leave in the fridge whilst you prep the rest.</li></ol><ol start="2"><li>Thinly slice the tofu, tomato, and avocado. Separate, wash, and dry the lettuce leaves.</li></ol><ol start="3"><li>Toast the sourdough, then drizzle with a little olive oil and season with a small pinch of sea salt.</li></ol><ol start="4"><li>Layer three slices of sourdough with the chickpea smash, then the remaining slices with the cream cheese, then the lettuce leaves, tomato slices, tofu and avocado slices. Carefully sandwich the two layers together, wrap up, slice down the middle with a serrated knife.</li></ol>

3 quick, high-protein plant-based recipes that help a personal trainer build muscle and boost her gut health  

<ul class="summary-list"><li>If you have insulin resistance, stick to a <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> full of healthy fats, fiber, and lean protein sources. </li><li>To reverse insulin resistance you can also try a low-carb or Meditteranean diet <keyword id="920545" type="PERSON" weightage="60" keywordseo="Meal-plan">meal plan</keyword>. </li><li>Foods to eat with insulin resistance include salmon, brown rice, vegetables, and avocados. </li></ul>About <a href="https://pubmed.ncbi.nlm.nih.gov/17967708/" target="_blank" rel="noopener">32% of the US population</a> has insulin resistance - a condition that means your body can't control blood sugar levels as well as it should.When left unchecked, insulin resistance can lead to prediabetes, <a href="http://insider.com/metabolic-syndrome-diet" target="_blank" rel="noopener">metabolic syndrome</a>, or <a href="https://www.insider.com/what-is-diabetes" target="_blank" rel="noopener">type 2 diabetes.</a>However, insulin resistance can be managed, and in some cases, reversed through a healthy diet and exercise. <h2>What you should eat with insulin resistance</h2>Insulin resistance is often caused by repeated spikes in blood sugar due to poor diet and <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword>. Therefore, to reverse insulin resistance, you must manage blood sugar levels and prevent them from rising and falling quickly. The easiest way to do this is to avoid foods that cause blood sugar spikes in the first place. One of the biggest culprits is <a href="https://www.insider.com/what-are-carbs" target="_blank" rel="noopener">simple carbohydrates</a> because your body converts these to glucose, aka blood sugar, faster than any other food. That's why <a href="https://www.insider.com/what-is-keto-diet" target="_blank" rel="noopener">low-carb diets</a> are some of the most highly recommended when it comes to reversing insulin resistance. In fact, a small <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0165378" target="_blank" rel="noopener">2016 study</a> found eating three low-carb meals within 24 hours reduced insulin resistance by over 30% in postmenopausal women of a healthy weight.Important: Not all carbohydrates are created equal. Refined carbs like white rice, bread, and pasta cause blood sugar and insulin to rise <a href="https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/" target="_blank" rel="noopener">faster, causing blood sugar spikes,</a> than <a href="https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index" target="_blank" rel="noopener">complex carbs</a> like steel-cut oats, quinoa, and whole-grain bread.Meanwhile, some doctors recommend <a href="https://www.insider.com/what-is-mediterranean-diet" target="_blank" rel="noopener">the Mediterranean diet</a> because, in addition to being low in simple carbs, it's also high in fiber and protein. If fiber and protein is paired with carbs, the body converts it to glucose more slowly, thereby minimizing blood sugar spikes. This can help explain why <a href="https://academic.oup.com/jn/article/148/1/7/4823705" target="_blank" rel="noopener">research</a> has found a high dietary fiber intake is associated with a 20% to 30% reduced risk of developing type 2 <keyword id="6359018" type="UNKNOWN" weightage="60" keywordseo="diabetes">diabetes</keyword>.If you have insulin resistance, <a href="https://www.zoominfo.com/p/Jonathan-Clinthorne/2426113917" target="_blank" rel="noopener">Jonathan Clinthorne</a> - director of nutrition at <a href="https://www.thesimplygoodfoodscompany.com/node/5806" target="_blank" rel="noopener">Simply Good Foods</a> - recommends eating more:<ul><li>Vegetables: They're rich in fiber and relatively low in net carbohydrates, which means blood sugar levels remain steady.</li><li>Fatty fish: The <a href="https://www.insider.com/omega-3-benefits" target="_blank" rel="noopener">omega-3 fatty acids</a> in oily fish like salmon, albacore tuna, and herring have anti-inflammatory properties which help <a href="https://www.sciencedirect.com/science/article/abs/pii/S1471490603003363" target="_blank" rel="noopener">reduce inflammation</a> linked to i<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872768/" target="_blank" rel="noopener">nsulin resistance</a>.</li><li>Extra-virgin olive oil: Heart-healthy monounsaturated fats like olive oil contain antioxidants that <a href="https://clinicaltrials.gov/ct2/show/NCT03891927" target="_blank" rel="noopener">activate insulin receptors</a>, thus helping to improve insulin sensitivity.</li><li>Berries: Strawberries, blackberries, raspberries, and blueberries are all low on the GI index, meaning they don't cause spikes in blood sugar.</li><li>Nuts and seeds: Since they're high in fiber and healthy fats, these foods slow the release of sugar into the bloodstream after a meal.</li></ul>According to Clinthorne, if you have insulin resistance avoid foods that can cause blood sugar spikes like:<ul><li>Sweets, like cookies, cakes, and candy.</li><li>Fried foods, like fries, mozzarella sticks, and fried chicken.</li><li>Refined carbohydrates, like white bread, white pasta, and sugar. </li><li>Other <a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" target="_blank" rel="noopener">high-GI foods</a>, like watermelon, pineapple, corn flakes, corn pasta, rice cakes, and rice crackers </li></ul><h3>Diet tips for insulin resistance</h3><ul><ul><li>Eat protein and healthy fats alongside carbohydrates, which slows the release of blood sugar you would normally experience from eating carbs alone, says Clinthorne.</li><li>Eat more fiber, <a href="https://keatleymnt.com/about-keatley-mnt/our-practitioners/" target="_blank" rel="noopener">Gina Keatley</a>, a certified dietitian nutritionist at <a href="https://keatleymnt.com/" target="_blank" rel="noopener">Keatley Medical Nutrition Therapy</a>, recommends aiming for 25 to 38 grams per day </li><li>Try <a href="https://www.insider.com/intermittent-fasting-for-weight-loss" target="_blank" rel="noopener">intermittent fasting</a>, which burns excess blood sugar and reduces insulin levels.</li><li>Portion control: Malkoff-Cohen recommends filling half your plate with non-starchy vegetables, and the other half with equal parts lean protein and complex carbs.</li></ul></ul><ul><li style="list-style-type: none;"><h2>7-Day insulin resistance diet plan</h2></li></ul>Below is a sample meal plan designed by <a href="https://www.nyceatwell.com/about-deborah" target="_blank" rel="noopener">Deborah Malkoff-Cohen</a>, RDN, a certified nutritionist at <a href="http://www.nyceatwell.com" target="_blank" rel="noopener">NYC Eat Well</a>, specifically for people with insulin resistance. Important: Always consult with your doctor before trying a new diet, particularly if you have any preexisting conditions, to ensure that you can make these changes safely. Additionally, portion sizes will vary depending on your <a href="http://insider.com/how-many-calories-should-i-eat-a-day" target="_blank" rel="noopener">personal calorie needs</a>. <h3>Day 1</h3>f<div type="image" title="Pan-roasted salmon" height="900" width="1800" msid="84690114" hostid="261"></div>Breakfast: 100-calorie whole-wheat English muffin with two poached, scrambled, or hard-boiled eggs.Lunch: Turkey burger on a whole-wheat bun accompanied by a side salad with vinaigrette.Dinner: Grilled or roasted salmon with ½ cup brown rice and a side of broccoli.<h3>Day 2</h3><div type="image" title="Shakshuka" height="1985" width="3970" msid="84690116" hostid="261"></div>Breakfast: Parfait with ¾ cup plain Greek yogurt, ⅓ cup <a href="https://www.wholesomeyum.com/recipes/low-carb-granola-cereal-paleo-gluten-free-sugar-free/">keto granola</a>, 1 cup berries.Lunch: ½ grilled cheese sandwich with 1 cup tomato soup.Dinner: Skillet shakshuka with two eggs.<h3>Day 3</h3><div type="image" title="Turkey Chili" height="1398" width="2797" msid="84690124" hostid="261"></div>Breakfast: One whole-grain waffle, ½ cup whipped cottage cheese, ½ cup berries, one egg on the side.Lunch: Chicken lettuce wraps with hoisin sauce and water chestnuts.Dinner: 1 cup crockpot turkey and bean chili.<h3>Day 4</h3><div type="image" title="Tuna salad" height="1060" width="2121" msid="84690132" hostid="261"></div>Breakfast: 1 cup cottage cheese with 1 cup berries (and optional ⅓ cup <a href="https://purelyelizabeth.com/collections/keto">keto granola</a>).Lunch: Tuna salad on a low-carb wrap.Dinner: Two small ground chicken tacos on low-carb tortillas with black beans, corn, salsa, and avocado.<h3>Day 5</h3><div type="image" title="apples with peanut butter" height="1060" width="2121" msid="84690139" hostid="261"></div>Breakfast: Low-carb wrap with 1 tablespoon peanut butter and 1 medium sliced appleLunch: Two Asian-style glazed chicken drumsticks with a side of broccoli.Dinner: 2 ounces soy, chickpea, or lentil pasta with tomato sauce and two chicken meatballs.<h3>Day 6</h3><div type="image" title="eggs avocado toast" height="1060" width="2121" msid="84690142" hostid="261"></div>Breakfast: One slice sprouted grain toast topped with avocado and one or two soft-boiled eggs.Lunch: Mixed green salad with sliced turkey or tuna salad.Dinner: Rotisserie chicken with roasted green beans, mushrooms, and broccoli.<h3>Day 7</h3><div type="image" title="stir fry" height="883" width="1767" msid="84690149" hostid="261"></div>Breakfast: Crustless spinach quiche.Lunch: Shrimp stir fry with mixed vegetables.Dinner: Tomato-based meat sauce with ground chicken over ½ cup brown rice.<h2>Insider's takeaway </h2>Related Article Module: 5 of the best foods to lower blood sugar and manage diabetesInsulin resistance is a common and serious condition, which, if left unchecked, could develop into prediabetes or type 2 diabetes. However, with a proper diet, you can manage the condition or even reverse it. As a general rule, stick to lean protein and high-fiber foods like whole grains, vegetables, and nuts. You should also avoid sugar and refined carbohydrates. If you're unsure how a food will impact blood sugar levels, check its GI index online via <a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" target="_blank" rel="noopener">Harvard Health</a> or <a href="https://glycemicindex.com/gi-search/" target="_blank" rel="noopener">The University of Sydney's database</a>.The best way to determine which specific dietary changes will be most beneficial for you is to talk with your doctor.<a data-type="5f2d5932aee6a872c4550bfa">6 health benefits of fiber and how to add more to your diet</a><a data-type="601daf6e86b3791c4063a1ab">How to manage metabolic syndrome with a healthy 7-day meal plan recommended by a dietitian</a><a data-type="605515d9bf80af51c515434b">6 easy breakfast ideas recommended by dietitians for people with diabetes</a><a data-type="60590838b25116153d62b12a">6 healthy foods for people with diabetes to help manage blood sugar levels - and which foods to avoid</a>

How to reverse insulin resistance through diet and a 7-day meal plan to get you started

<ul class="summary-list"><li>Christmas is strongly linked to nostalgia, which can lead to powerful emotions.</li><li>Christmas songs may be written in a certain way to trigger feelings of sadness.</li></ul>"White Christmas," "Silent Night," "All I Want for Christmas," they all reduce me to tears, every year, and I'm not the only one. A quick Google reveals many people feel sad when they hear <a target="_blank" href="https://www.insider.com/origins-of-christmas-traditions-2018-12">Christmas carols</a> or a <a target="_blank" href="https://www.insider.com/surprising-facts-christmas-songs-2020-12">classic Christmas tune</a>.Experts say those festive feels can be good for our mental health, but why does <a target="_blank" href="https://www.insider.com/most-popular-christmas-songs-spotify-2018-11">Christmas music</a> have this effect?<h2>Christmas songs connect us to the past</h2>One reason Christmas music triggers such strong emotions is because it takes us right back to our childhood. "Christmas is a really powerful source of nostalgia," said Clay Routledge, a psychologist and author of "Past Forward: How Nostalgia Can Help You Live a More Meaningful Life.""We can be nostalgic about lots of things, but we're especially nostalgic about things that make us feel connected to those we love," Routledge said. "We also get nostalgic about culturally significant celebrations that connect us to others in a broader way, Christmas is a perfect combination."For some of us, Christmas music can be even more emotive. Marianne Rizkallah, music therapist and founder of North London Music Therapy says that "we often associate music with a particular time or event, like sharing Christmas dinner with family. But if you've just been through a big relationship change in some form, like a break-up or the death of a grandparent, hearing those songs can remind you of that time and how different things are now."Even if listening to "Have Yourself a Merry Little Christmas" does make you long for Christmases past, it can also help you look forward to making new plans with family and friends."Nostalgia is known as an ambivalent emotion; there's that combination of happy and sad," Routledge said. "In fact, that's what makes nostalgia more meaningful — if it was a purely happy experience, it wouldn't feel as special. Knowing we don't get to enjoy Christmas all the time with the people we love can actually motivate us to create new experiences."<h2>Some songs have been written to trigger emotions</h2>Some Christmas songs may have been written with the specific intention of triggering sad emotions. "White Christmas" is reminiscing about Christmases past — and we know why that works — while "I'll Be Home For Christmas," written in 1943, made millions of people think about those fighting abroad who might never make it home. But it's not just the lyrics that help create a classic Christmas tearjerker.Music theorists believe various pieces of classical music were written using specific harmonies or melodic structures that, over time, we've come to associate with certain emotions. So, a particular chord or melody now has a particular emotional response: who can hear those two notes from "Jaws" without being terrified?This means Christmas carols and festive tunes may contain certain musical structures that are guaranteed to make us feel sad."Christmas songs are as much about memories and feelings as they are about the properties of music itself. But you need both sides; they go hand in hand to create those strong emotions," Rizkallah said.<h2>Why the festive feels are good for us</h2>Crying while doing your Christmas shopping may not be a good look, but getting emotional over festive tunes can have a positive effect on your mental health. Researchers found <a target="_blank" href="https://www.health.com/sad-music-can-boost-mental-health-7504004">listening to sad music</a> can feel comforting, while a separate study concluded it could even be pleasurable.When you combine the effects of sad songs with nostalgia, there's even greater health benefits. "Listening to nostalgic music can boost optimism, raise your self-esteem and foster social connectedness, which tackles loneliness," Routledge said.Christmas songs also allow us to connect to our emotions in a safe way. "Music gives us a container to safely feel our emotions but if they're too much, we can put them away again when the song is over," Rizkallah said. "Using music to feel sad can provide catharsis, helping us to work through any overwhelming feelings."So, next time you feel low when Bing Crosby croons about chestnuts, lean into those emotions. Shedding a festive tear or two may be the best gift you could give yourself this Christmas.Rosalind Ryan is a UK-based freelance journalist who specializes in writing about health and wellbeing.

There's a reason why some Christmas songs make you cry

<div class="KonaFilter image-container display-table float_right click-to-enlarge"><div><div class="image on-image"><a title_source="Rick Rosner" title_caption="Rick Rosner is obsessive about his health." class="zoomin" href="https://static-ssl.businessinsider.com/image/547dfee8dd089510088b45dd-960/rick-rosner-13.jpg"></a>Rick RosnerRick Rosner is obsessive about his health.</div></div></div>Rick Rosner, the <a href="http://uk.businessinsider.com/interview-with-rick-rosner-2014-11">world's second-smartest man</a>, starts his day by swallowing around 50 pills.Omega 3 fish oil capsules (to control the bad fat), a baby aspirin (for longevity), Metformin (for the metabolism).Pop, pop, pop.Then breakfast. The regimen, he says, "makes my brain work better." If you prevent age-related cognitive decline, then "that's sort of like being smarter."Rosner has an IQ of 192, compared with the average IQ of 100, as ranked by intelligence tests on <a href="http://psiq.org/">this list kept by the World Genius Directory</a>.Rosner swears by his supplements even though research supporting his use is scant to nonexistent. Supplements are <a href="http://www.businessinsider.com/john-oliver-take-down-dr-oz-last-week-tonight-2014-6">almost completely unregulated</a> and <a href="http://well.blogs.nytimes.com/2014/10/21/dangerous-dietary-supplements-return-to-store-shelves/">may contain substances</a> beyond or instead of what's advertised on the bottle. In some cases, <a href="http://acsh.org/2014/06/problems-unregulated-dietary-supplements-industry/">they can be harmful</a>.The health nut (on a typical day he also visits five different gyms) provided us with a full list of his mostly self-prescribed meds, along with with his own commentary about their benefits.But first, a disclaimer. Rosner has been many things - a comedy writer, a bouncer, a stripper - but he does not claim to be a doctor."In college, the only chemistry class I passed was Chem 099 for football players and idiots," he tells Business Insider <keyword id="6354868" type="COUNTRY" weightage="100" keywordseo="UK">UK</keyword>. "Scepticism is advised. At the very least, Wikipedia this stuff."Better yet, talk to your doctor.Here is his list:Omega 3 fish oil capsules. This is supposed to be the good fat, more liquid at normal temperatures, to take the place of not-so-good, more solid fats.Half an aspirin daily. Along with flossing your teeth, taking half an aspirin or a baby aspirin each day might be the cheapest, easiest way to extend your life. Aspirin knocks down inflammation and keeps your blood thin. You can get a year's worth of aspirin for a buck at the 99-Cent Store.Metformin. A drug for Type 2 diabetics that decreases glucose production in the liver and helps your body use insulin more efficiently, reducing spikes in blood sugar (and possibly reducing the likelihood of cancer). Metformin is one of two drugs that may fool your body into <a href="http://www.nytimes.com/2009/07/10/science/10aging.html%20">reacting as if you're ingesting fewer calories</a>, possibly flipping your metabolism into extended-life mode.Metoprolol. A blood pressure drug that I take that knocks down adrenalin and the fight-or-flight response. It lets me drive in LA without my blood pressure going up.Glisodin. One of the many things I take which is supposed to clean up cellular gunk, stuff that builds up over a lifetime. This may help slow down graying of hair, might cause slight euphoria. Hard to tell.Avodart (generic name dutasteride). It knocks out DHT (dihydrotestosterone), a form of testosterone that makes your prostate blow up and your hair fall out. Whenever you see a TV ad where old men are always rushing off to pee, you're seeing an ad for a DHT blocker. An added benefit of DHT blockers is they cause your body to pump out some extra testosterone to compensate, so it's a little like being on steroids. Don't let women come in contact with this drug - it could lead to the birth of a hermaphrodite.<div class="KonaFilter image-container display-table float_right click-to-enlarge"><div><div class="image on-image"><a title_source="Rick Rosner" title_caption="Rosner as a kid. " class="zoomin" href="https://static-ssl.businessinsider.com/image/547dfee8dd089510088b45db-960/rick-rosner-8.jpg"></a>Rick RosnerRosner as a kid. </div></div></div>Glucosamine and chondroitin. For less-creaky joints. Our dog gets this, too.Fancy multivitamins from Life Extension and Vitacost. The kind with about 45 obscure ingredients. SAM-e (S-Adenosyl methionine). This is supposed to keep your liver all nice. Also, milk thistle, which is also supposed to help your liver.Astragalus. May help fight the shortening of telomeres.Fiber gummies. I like food and don't have perfect food habits, so I use fiber gummies and carb blockers to compensate for my lack of eating discipline. Fiber gummies are fiber in the form of gumdrops - candy that makes you poop. The faster food moves through you, the less you absorb. Carb blockers suppress a digestive enzyme so you only absorb 75% of the carbs you eat when you take them with a meal. You poop a little more, but it's worth it. Fat blockers. These are pure punishment and should be avoided for all but the fattiest meals. It's better just to eat less fat. For instance, peel most of the cheese off of a piece of pizza - it will still taste just like pizza.Prescription and non-prescription drugs to lower cholesterol.Curcumin. Reduces inflammation and is a very pretty orange colour.ToCoQ10L-carnosineALA and acetyl L-carnitineVitamin D3Vitamin CVitamin E with selenium and also Gamma ELycopeneTMG (trimethylglycene)Calcium <div class="KonaFilter image-container display-table float_right click-to-enlarge"><div><div class="image on-image"><a title_source="Rick Rosner" title_caption="Rosner with his wife, Carole. " class="zoomin" href="https://static-ssl.businessinsider.com/image/547dfee8dd089510088b45dc-960/rick-rosner-9.jpg"></a>Rick RosnerRosner with his wife, Carole. </div></div></div>BenfotamineN-acetyl cysteineMangosteen pomegranate noni complexVitamin KHorse chestnut (for varicose veins) Quercetin &amp; bromelain Coffee. This is the only brain drug I know for sure works. It doesn't make me smarter, but it keeps me alert. Started drinking it about two and a half years ago. Used to nod off every afternoon at work. No more, thanks to coffee.PhosphatidylserineDMAE AminoguanidineCentrophenoxinePiracetamCognitex from Life ExtensionVinpocetine (occasionally)Methylene blue. A dye that is in Phase III clinical trials to see whether it clears out junk amyloid protein in the brain. MB may act as a detergent, helping to break up amyloid, which can clog the brain, killing neurons. Might be good if you've taken some shots to the head. I worked in bars and got punched in the face a few times - but not anything like the shots taken by football players. (Plus, methylene blue makes your urine a rich emerald green.) <div class="margin-top"> <h3>NOW WATCH: <a href="http://www.businessinsider.com/more-attractive-man-science-image-2015-9">Scientifically proven things men can do to be more attractive</a></h3> <div> <div> <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="FrMW11bDpOHYdYbuWMGNvmFNMW6eWufV" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div> </div> </div> </div>

The world's 2nd-smartest man reveals the 'brain drugs' that he thinks makes him smarter

<div class="KonaFilter image-container display-table float_right click-to-enlarge"><div><div class="image on-image"><a title_source="Rick Rosner" title_caption="Rick Rosner is obsessive about his health." class="zoomin" href="https://static-ssl.businessinsider.com/image/547dfee8dd089510088b45dd-960/rick-rosner-13.jpg"></a>Rick RosnerRick Rosner is obsessive about his health.</div></div></div>Rick Rosner, the <a href="http://uk.businessinsider.com/interview-with-rick-rosner-2014-11">world's second-smartest man</a>, starts his day by downing around 50 pills. Omega 3 fish oil capsules (to control the bad fat), a baby Aspirin (for longevity), Metformin (for the metabolism). Pop, pop, pop.
The regimen, he says, "makes my brain work better." If you prevent age-related cognitive decline, then "that's sort of like being smarter." Rosner has an IQ of 192, compared to the average IQ of 100, as ranked by intelligence tests on <a href="http://psiq.org/">this list kept by the World Genius Directory</a>.
Rosner provided us with a full list of his mostly self-prescribed meds, along with some commentary. But first, a disclaimer. Rosner has been many things - a comedy writer, a bouncer, a stripper - but he does not claim to be a doctor.
"In college, the only chemistry class I passed was Chem 099 for football players and idiots," he tells Business Insider <keyword id="6354868" type="COUNTRY" weightage="60" keywordseo="UK">UK</keyword>. "Scepticism is advised. At the very least, Wikipedia this stuff."
Here is his list:
Omega 3 fish oil capsules. This is supposed to be the good fat, more liquid at normal temperatures, to take the place of not-so-good, more solid fats.
Half an Aspirin daily. Along with flossing your teeth, taking half an aspirin or a baby aspirin each day might be the cheapest, easiest way to extend your life. Aspirin knocks down inflammation and keeps your blood thin. You can get a year's worth of Aspirin for a buck at the 99-Cent Store.
Metformin. A drug for Type 2 diabetics that decreases glucose production in the liver and helps your body use insulin more efficiently, reducing blood sugar spikes (and possibly reducing the likelihood of cancer). Metformin is one of two drugs that may fool your body into <a href="http://www.nytimes.com/2009/07/10/science/10aging.html%20">reacting as if you're ingesting fewer calories</a>, possibly flipping your metabolism into extended-life mode.
Metoprolol. A blood pressure drug that I take that knocks down adrenalin and the fight-or-flight response. It lets me drive in LA without my blood pressure going up.
Glisodin. One of the many things I take which is supposed to clean up cellular gunk, stuff that builds up over a lifetime. This may help slow down graying of hair, might cause slight euphoria. Hard to tell.
Avodart (generic name dutasteride). It knocks out DHT (dihydrotestosterone), a form of testosterone that makes your prostate blow up and your hair fall out. Whenever you see a TV ad where old men are always rushing off to pee, you're seeing an ad for a DHT blocker. An added benefit of DHT blockers is they cause your body to pump out some extra testosterone to compensate, so it's a little like being on steroids. Don't let women come in contact with this drug - it could lead to the birth of a hermaphrodite.
<div class="KonaFilter image-container display-table float_right click-to-enlarge"><div><div class="image on-image"><a title_source="Rick Rosner" title_caption="Rosner as a kid. " class="zoomin" href="https://static-ssl.businessinsider.com/image/547dfee8dd089510088b45db-960/rick-rosner-8.jpg"></a>Rick RosnerRosner as a kid. </div></div></div>
Glucosamine and chondroitin. For less-creaky joints. Our dog gets this, too.
Fancy multi-vitamins from Life Extension and Vitacost. The kind with about 45 obscure ingredients. SAM-e (S-Adenosyl methionine). This is supposed to keep your liver all nice. Also, milk thistle, which is also supposed to help your liver.
Astragalus. May help fight the shortening of telomeres
Fiber gummies. I like food and don't have perfect food habits, so I use fiber gummies and carb blockers to compensate for my lack of eating discipline. Fiber gummies are fiber in the form of gumdrops - candy that makes you poop. The faster food moves through you, the less you absorb. Carb blockers suppress a digestive enzyme so you only absorb 75% of the carbs you eat when you take them with a meal. You poop a little more, but it's worth it. Fat blockers. These are pure punishment and should be avoided for all but the fattiest meals. It's better just to eat less fat. For instance, peel most of the cheese off of a piece of pizza - it will still taste just like pizza.
Prescription and non-prescription drugs to lower cholesterol.
Curcumin. Reduces inflammation and is a very pretty orange color.
ToCoQ10
L-carnosine
ALA and acetyl L-carnitine
Vitamin D3
Vitamin C
Vitamin E with selenium and also Gamma E
Lycopene
TMG (trimethylglycene)
Calcium 
<div class="KonaFilter image-container display-table float_right click-to-enlarge"><div><div class="image on-image"><a title_source="Rick Rosner" title_caption="Rosner with his wife Carole. " class="zoomin" href="https://static-ssl.businessinsider.com/image/547dfee8dd089510088b45dc-960/rick-rosner-9.jpg"></a>Rick RosnerRosner with his wife Carole. </div></div></div>
Benfotamine
N-acetyl cysteine
Mangosteen pomegranate noni complex
Vitamin K
Horse chestnut (for varicose veins)
 Quercetin &amp; bromelain 
Coffee. This is the only brain drug I know for sure works. It doesn't make me smarter, but it keeps me alert. Started drinking it about two-and-a-half years ago. Used to nod off every afternoon at work. No more, thanks to coffee.
Phosphatidylserine
DMAE 
Aminoguanidine
Centrophenoxine
Piracetam
Cognitex from Life Extension
Vinpocetine (occasionally)
Methylene blue. A dye that is in Phase III clinical trials to see if it clears out junk amyloid protein in the brain. MB may act as a detergent, helping to break up amyloid, which can clog the brain, killing neurons. Might be good if you've taken some shots to the head. I worked in bars and got punched in the face a few times - but not anything like the shots taken by football players. (Plus, methylene blue makes your urine a rich emerald green.)

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