Staying on Track
Kimchi, dandelion greens, and sauerkraut - the Brain Maker Diet doesn’t exactly sound very appealing on the surface. Yet, you’ll soon find out how easy it is to prepare recipes that include the nutrients that your brain and body need, and you’ll be able to incorporate these dishes into your regular routine with ease.
Limiting your intake of gluten and fructose may make you feel robbed at first, but with a little patience, you’ll soon find that foods like eggs, nuts, fish, and meat are much more satiating than empty-calorie carbs. Aside from the unseen benefits taking place within your microbiome, you’ll likely experience a spike in your energy levels. You may even notice less bloating, fatigue, and general sluggishness. Your mood can potentially shift - for the better - thanks to a healthier hormonal balance. In other words, all of the positive effects of following the Brain Maker Diet will greatly outweigh your cravings for gluten or fructose, and after a while, your body probably won’t even crave those items at all anymore. After all, our systems were not designed to sustain such high intakes of these dietary components, so limiting your intake of them will allow your body to refresh and reset, giving room for the microbiome to thrive.
Even if you are a grain-craver, you’re not alone. Because we’ve been eating them since a very young age, we’ve grown used to these “comfort foods” and tend to fill our plates with them at most meals. Believe it or not, there are a few grains that are naturally nongluten, such as buckwheat, millet, quinoa, and brown, white, or wild rice, which you may choose to incorporate in your diet from time to time.
More importantly, however, you can approach the Brain Maker Diet as a way to open up new possibilities in terms of your eating regimen. Most Western diets typically don’t include kombucha tea, tempeh, or kimchi, yet these are all Brain Maker-approved and high in probiotics. In other words, the Brain Maker diet shouldn’t be viewed as having harsh restrictions; instead, it allows you to explore new foods and drinks. We’ll discuss recipes in the next chapter.
Your goal, as we listed in previous chapters, is to consume at least 12 grams of prebiotics on a daily basis. Even if you work your way up to that objective, that’s fine; as long as you eventually make it somewhere within that target area, you’ll be doing your body a favor. Some easy ways to incorporate prebiotics into your diet are through dandelion greens, which can easily be added to salads and vegetable dishes.
It’s also best to select animal products that are grass-fed, wild, and organic as often as possible. While this may take a bit of extra leg work in the beginning, once you locate the stores that sell these healthier options, you’ll know where to go in the future. Fish, especially, is important to purchase with caution. You can ask the manager in the seafood department when the fish came in to ensure that you’re getting fresher products. Be sure to avoid fish that’s high in mercury levels.
When it comes to produce, it’s easiest to buy organic when you seek fruits and veggies that are in season. That allows you to shop at places other than the grocery store, such as the farmer’s market or roadside stands. Then, you can speak with the farmers themselves and see whether or not they grow organically. You’ll also get fresher produce, and may even pay lower prices in some instances.
Because products such as sauerkraut and yogurt are recommended within the Brain Maker Diet, you may find yourself having to select some packaged goods to incorporate into your diet. To reduce your risk of harmful additives, be sure to read the labels, and always try to select products that have no extra sugar or preservatives.
While there isn’t an exercise plan specifically tailored to accompany the Brain Maker Diet, it’s no secret that the body performs best when the heart rate rises for at least 30 minutes on a regular basis. You don’t need to partake in a rigorous routine to keep your body healthy; even a brisk 30-minute walk on most days is enough to sustain fitness and raise heart rate levels. Again, minimizing your intake of gluten and fructose may provide you with more energy, which could make it much easier to find the strength to begin working out, even if you’ve been mostly sedentary for a while.
As humans, it’s in our nature to feel tempted every now and again. One of the easiest ways to combat temptations is to be prepared. Oftentimes, that means that you may want to prepare your meals in advance before work, going out, and so forth. Thankfully, many eateries have begun to offer gluten-free options, but there’s never a guarantee that every restaurant will offer alternatives. It may benefit you to carry gluten-free snacks with you, or to prepare your lunches and dinners in advance so that you never find yourself in a situation where you have to eat food that’s no good for you. Besides, giving in to a craving offers very brief satisfaction, whereas the damage that wheat, carbs, and sugar can do to your body can last much longer.
The Brain Maker Diet is intended to put you in control of your own future. By reading this guide and making wise food choices, you’re giving yourself an upper hand to fight against deadly diseases and debilitating disorders. There’s no food - no matter how delicious or tempting - that’s worth compromising your quality of life. If you want to enjoy your life for years to come, then the Brain Maker Diet is one of the greatest tools you have to ensure longevity. You’re in control of your own life, and you’re giving yourself the power to make that life a long and enjoyable one.