Turmeric - a Wonder Spice

Your Monday Challenge:

“If there were ever such a thing as a magic pill, single ingredient, ground turmeric root would probably come closest” - Micheal Greger, MD

There is a good biological reason that we are attracted to the vibrant colors found in the produce section. Deep rich-colored produce, like the blue in blueberries and the purple/red of red cabbage provide extreme benefits to our health when we regularly eat them.

Intense colors and intense flavors can be signs of intense benefits. Turmeric is a spice that is both intense in color and flavor.

There have been over five thousand articles in medical literature about curcumin which is the pigment in turmeric that gives it that bright yellow color. Curcumin has powerful and well-documented anti-inflammatory properties. Studies show that curcumin may play a role in preventing or treating lung disease, brain disease, and a variety of cancers, including multiple myeloma, colon cancer, and pancreatic cancer. Curcumin has also been shown to help speed recovery after surgery and effectively treat rheumatoid arthritis better that the leading drug of choice.

Curcumin has also been shown to have potent binding capacity to the main COVID-19 enzyme. Curcumin acts as a protease inhibitor, preventing the virus from replicating. (https://www.news-medical.net/news/20210416/Curcumin-nanosystems-could-be-powerful-COVID-19-therapeutics.aspx)

So how much turmeric should you consume daily to reap the benefits of this potent spice? The long-term effects of high doses of turmeric are unknown. In India, they consume about a quarter teaspoon of turmeric daily. Be sure to add a bit of pepper when you consume turmeric to boost absorption.

What about supplements? Curcumin is only one of many components in turmeric – there are things in turmeric that just cannot be isolated and made into a pill. Another concern is that the amount of curcumin you are consuming in a pill might be too much and have negative health effects. There is also concern about contamination with toxic metals (arsenic, cadmium, and lead) in curcumin supplements. You could make your own capsules - a “00” size capsule would fit a ¼ teaspoon dose of powdered turmeric.

Is turmeric right for you? If you suffer from gallstones, turmeric may trigger pain because it causes the gallbladder to contract, squeezing out half of its contents. But, for everyone else, studies suggest that curcumin might reduce the risk of gallstone formation in the first place.

If you are prone to certain kinds of kidney stones, you may also want to be cautious of the amount of turmeric you consume.

Turmeric is considered safe during pregnancy, but curcumin supplements might not be. *click here for more info about who shouldn’t consume turmeric

How can you enjoy turmeric? Turmeric is a featured spice in Indian and Moroccan cuisines, but you can add it to most anything.

Cooked turmeric appears to offer better DNA protection while raw turmeric may have greater anti-inflammatory effects. Grate fresh turmeric into whatever you are cooking (especially brown rice, quinoa, lentil soup, and roasted cauliflower) or add powdered turmeric to a smoothie or sprinkle on top of your salad.

Consuming turmeric with soy may offer a double benefit for osteoarthritis sufferers. Scrambled tofu is the classic turmeric-soy combination. (Interested in learning more? Check my upcoming class)

Be careful when using turmeric – it can stain clothing and surfaces. Turmeric may not just make your health golden but your fingertips as well.😉

Iced Creamy Golden Milk

With powerful spices like ginger, cinnamon and turmeric, this refreshing Iced Creamy Golden Milk is a healthy, healing drink.

Your challenge this week is to find ways to add 1/4 teaspoon of turmeric into your diet each day. (only if turmeric is safe for you)

How do you plan to use turmeric this week?

Post in the comments below and let me know.

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Summer and watermelon go hand-in-hand.

You Monday Challenge:

What’s your favorite summertime food?

For me it’s watermelon. I love it when watermelon is in season - every year, about this time, I watch the sales flyer to see when watermelon goes on sale.

Not only is watermelon delicious and refreshing but it has many other surprising benefits.

Eating watermelon is a great way to keep hydrated. Did you know that watermelons are 92% water? The combination of water and fiber will fill you up without a lot of calories so eat as much as you like.

Watermelons are a great source of lycopene. They have more lycopene per serving than even tomatoes! What can lycopene in watermelon do for you?

Lycopene in watermelon can absorb both UVA and UVB radiation So when you regularly eat watermelon you are helping protect your skin. So it’s really no mistake that summer and watermelon go hand-in-hand. 😎🍉

Studies show that the lycopene in watermelon may also help with halting or preventing age-related macular degeneration.

Watermelon is good for your heart health. The lycopene in watermelons can help lower cholesterol and blood pressure. Watermelon also has vitamin A, B6, C, magnesium and potassium which are all good for heart health.

Watermelon may help reduce cancer risk. Lycopene in watermelon helps to lower IGF (insulin-like growth factor) which promotes cancer growth.

Watermelon can also help relieve muscle soreness. Citrulline, an amino acid in watermelon, boosts nitric oxide production in your body. Nitric oxide helps to improve blood flow throughout your body and can help with that muscle soreness you get the day after a great workout.

When choosing your watermelon, look for a yellow or cream-colored spot – this is the spot where the melon sat on the ground while ripening. If the spot is pale or white the watermelon may have been picked too soon. The watermelon should be symmetrical feel heavy when you pick it up. Store at room temp prior to cutting to retain the most antioxidants. And be sure to wash it before you slice it up to keep from exposing any surface bacteria to the fruit.

How do you like to eat your watermelon? My favorite way is to simply dice it up and sprinkle it with diced fresh mint leaves. I also love to make a fruit salad with it.

You can also use it in a smoothie. Or blend watermelon with coconut milk and dark chocolate chips to make super healthy homemade popsicles.

For a simple dessert, try dipping fresh watermelon slices in melted dark chocolate—the two treats pair surprisingly well.

Your challenge this week is to enjoy nutritious and delicious watermelon.

How do you plan to enjoy watermelon?

Post in the comments below and let me know.

Be sure to hit the LIKE button 😊

Forbidden to Everyone but Royalty?

Monday Challenge:

Blueberries are widely regarded as one of the healthiest things you can eat. But did you know that there is a grain with more anthocyanins than blueberries?

Surprisingly, that grain is black rice!

In ancient China, it’s said that black rice was considered so unique and nutritious that it was forbidden for all but royalty.

Also called forbidden rice or purple rice, black rice is naturally gluten-free, high in protein and a great source of fiber. It also has high amounts of lutein and zeaxanthin which are associated with eye health.

Cooking black rice is easy and similar to cooking brown rice.

To prepare black rice, simply combine 1 cup rice and 2 cups water or veggie stock in a saucepan over medium-high heat. Once boiling, cover it and reduce the heat to a simmer. Cook the rice for 30–35 minutes, or until it’s tender, chewy, and all the liquid has been absorbed. Let rest 5 minutes. Fluff with fork.

Keep the rice from becoming gummy when cooking by rinsing the rice under cool water before cooking to remove the extra starch on the surface.

Or use your Instant Pot to keep it simple - add 1 cup of rinsed black rice with 1 1/2 cup liquid and cook for 15 minutes.

Once your rice is ready, use it in any dish in which you would use brown rice, such as in a grain bowl, stir-fry, salad, or rice pudding.

Black rice is more than just a nutritious grain. When cooked, its deep purple color can turn even the most basic meal into a visually stunning dish.

So next time you head to the grocery store, treat yourself like royalty and pick up some black rice. 👑

Your challenge this week is to enjoy black rice.

How do you plan to enjoy black rice?

Post in the comments below and let me know.

Be sure to hit the LIKE button 😊

Some 🥕🥬🥦🧅 are healthier when cooked.

Monday Challenge:

Do you like your veggies raw or cooked?

Eating more vegetables is great! Whether you prefer them raw or cooked, they are a terrific source of vitamins, minerals, fiber, and plenty of healthful compounds.

Sometimes cooking veggies can turn these nutrient-dense foods into superfoods. Heat can activate antioxidants, making them more accessible to you. Heat also breaks down cell walls, so nutrients are easier to digest and absorb.

Here are some vegetables with enhanced nutrition when cooked:

• Spinach, chard, & beet greens: These are high oxalate foods - oxalate acid blocks iron and calcium from being absorbed. Cooking spinach, chard, and beet greens makes the iron and calcium more available for your body to absorb.

• Mushrooms: Many nutrients in mushrooms, like potassium, niacin, zinc, and magnesium are all doubled during cooking.

• Carrots: Carrots have a powerful antioxidant known as carotenoids. Steaming or boiling carrots until tender can increase carotenoid availability. Avoid pan-frying carrots which reduces carotenoid availability.

• Asparagus: Multiple studies have shown asparagus get a nutritional boost form cooking. Studies also show that cooking asparagus can double its levels of phenolic acid, which can promote a lower risk for some serious chronic illnesses.

• Tomatoes: cooking tomatoes can substantially boost the availability of lycopene, an antioxidant associated with improved heart health, lower rates of heart disease, and other chronic illnesses.

• Broccoli and cauliflower: Uncooked broccoli and cauliflower can cause all kinds of digestive problems, like pain, gas, and bloating. Cooking these cruciferous vegetables not only makes them easier on your stomach but also activates enzymes that enhance disease busting compounds.

So what is the best way to cook your veggies?

Studies show that steaming and pressure-cooking vegetables are the best ways to add and maintain nutritional value. Frying, on the other hand, tends to inhibit nutritional value. Cook most veggies just until tender as shorter cook times are also associated with improved nutritional value.

Ultimately, you should eat both raw vegetables and cooked vegetables to ensure a well-rounded supply of vitamins and minerals. More options mean more variety! Your body needs a variety of nutrients from foods of all types, including raw vegetables and cooked vegetables.

🥕Cooked veggies for breakfast? Try adding 1 cup of steel-cut oats, 1 cup shredded carrots, 1 cup of diced or crushed pineapple, 1/2 cup raisins, 1 very ripe banana diced, 1 tsp cinnamon, 1/2 tsp ground ginger, a dash of salt, and 2 cups of unsweetened almond milk to your slow cooker. Let it cook overnight for 6 to 8 hours and enjoy in the morning! Delicious! 🥕

Your challenge this week is to enjoy raw and cooked vegetables every day this week.

Try cooking a vegetable that you usually eat raw.

Or try a new vegetable you’ve never tried.

How do you like your veggies?

Post in the comments below and let me know.

Be sure to hit the LIKE button 😊

Have You Had Your Cuppa Today?

Monday Challenge:

Have you had a cuppa today?

Cuppa is a British term meaning simply “a cup of tea.”

Tea has so many health benefits to it that there is no debating its advantages for your well-being.  Tea contains polyphenols that help lower your risk for heart disease, cancer, and diabetes. 

White, green, matcha, and black tea all have a compound call theanine which your body does not make.  Theanine has been linked to increase dopamine and serotonin so it may help you better regulate stress.  It is also connected to better focus and cognitive function, improved sleep and even weight loss.

Have you tried match tea?  Matcha is essentially ground up green tea leaves.  It is very rich in antioxidants, including a unique type of antioxidant known as epigallocatechin gallate (EGCG),  which are not commonly found in other foods.  One cup of matcha tea has the antioxidant equivalent to ten cups of green tea and six times as much antioxidant as goji berries.  These antioxidants can help boost immunity, fight infections, slow down the signs, of aging, fight cancer, and even help prevent chronic disease.  That’s one powerful cuppa!

What about caffeine?  Different varieties of tea have different levels of caffeine.  Black tea has the most caffeine while tea and green tea have lesser amounts.  The caffeine in tea can provide just the right boost of energy unlike a strong cup of black coffee which might make you feel a bit jittery.    Experiment with different varieties to find which works best for you.

You can also enjoy herbal teas which don’t have caffeine.  Herbal teas are an infusion of herbs, fruits, flowers, and/or spices (they don’t actually contain “tea leaves”).  Herbal teas have historically been used as a method to enjoy the effects of medicinal herbs. 

New to herbal teas?  Here are some you can try:

1. Chamomile Tea:  has a calming effect and is frequently used as a sleep aid and can also help reduce symptoms of PMS

2. Peppermint Tea:  used to support digestive tract health but also has antioxidant, anticancer, antibacterial and antiviral properties.

3. Ginger Tea:  most well known as a remedy for nausea but also help fight inflammation and stimulates the immune system. 

4. Hibiscus Tea:  a brightly red colored tea known for its antiviral effects and has also been shown to help with high blood pressure

5. Echinacea Tea:  popular for helping boost the immune system and fighting off the common cold.

6. Rooibos Tea:  widely used for medicinal purposes in South Africa, may help with bone density, lowering blood pressure, and beneficial to cholesterol.

7. Sage Tea:  supports cognitive function along with mood, mental function, and memory.

8. Lemon Balm Tea:  known for its pleasant scent, may also improve elasticity of the arteries and the skin, and improve blood lipid levels.

9. Rose Hip Tea:  high in vitamin C and may also help with inflammation from rheumatoid arthritis and osteoarthritis.

10. Passionflower Tea:  used to relieve anxiety and improve sleep

 The best way to enjoy your tea is by drinking it plain.  Add sugar to your tea and you’ll offset all the health benefits.  Sugar is linked to so many health problems and artificial sweeteners pose other health risks so just learn to sip your tea slowly and enjoy the experience  Leave out the milk – studies have shown that the milk protein, casein, negates the healthful effect of tea. 

Note:  sweetening your tea with a whole food, such as dates ground up in the blender can be a nice treat.  Plant milks like soy milk and almond milk do not have the same effect as dairy milks.  You can use plant milks and dates to create a wonderful tea treat like this Green Tea Latte from Chef Katie Mae:

INGREDIENTS:

• 2 tablespoons walnut pieces

• 3–4 Medjool dates, pitted

• 1 teaspoon chia or hemp seeds

• 1 teaspoon matcha powder (more or less to taste)

• 1¼ cups hot water

DIRECTIONS: Add all ingredients to a blender. and blend until creamy. Pour into a mug and sip joyfully as you nourish your body!

Your challenge this week is to have a cuppa everyday. Experiment with herbal teas for your specific health concerns

What types of tea are you interested in trying?

Post in the comments below and let me know.

Be sure to hit the LIKE button 😊