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Wednesday, May 10, 2023

Here are the 7 Amazing Health Benefits of Turmeric

 

Turmeric contains a host of chemical components, but the most important are a group of compounds called curcuminoids. Here are the 7 amazing health benefits of turmeric.


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



7 Amazing Health Benefits of Turmeric, The Wonder Spice

Sure, you know how delicious turmeric tastes, but there’s a lot more to the story for this humble spice. It’s a history that dates back thousands of years, and the amazing benefits of turmeric can have powerful implications for your health.

Turmeric comes from the root of the Curcuma longa plant, which is in the ginger family. This perennial plant, native to Southern Asia, has a deep orange color and a tough, brown skin.

Turmeric is one of the most popular spices in the world. If you’re a fan of Asian or Middle Eastern cuisine, you’re already quite familiar with its warm, peppery flavor. Turmeric is also the main spice in curry powder, as well as the ingredient that gives some mustards their bright yellow color. You can even use it to make drinks!

But turmeric can do much more than just kick up the flavor of foods and beverages.

It’s been a mainstay in Ayurveda (a medicine system with roots in ancient India) for thousands of years. We can find written references of this all the way back to 250 BC, when Sursuta’s Ayurvedic Compendium recommended making a turmeric-based ointment to relieve the effects of poisoned food.

Modern scientific research has put this ancient wisdom to the test, confirming turmeric’s place as a culinary and nutrition powerhouse.

Turmeric Health Benefits

Turmeric contains a host of chemical components, but the most important are a group of compounds called curcuminoids. Curcumin, in particular, is one of the most extensively researched plant compounds around.

A search on the PubMed database turns up more than 9,300 results and counting. That’s even more than other famous herbs and spices like cinnamon, garlic, and ginseng.

All of this research has uncovered some impressive health benefits of turmeric…

Decreases Inflammation

Inflamed muscles and joints cause most of the pain we carry around every day. Left unchecked, chronic inflammation could lead to a laundry list of serious health issues like type 2 diabetesheart disease, and even Alzheimer’s.

Curcumin has a powerful anti-inflammatory effect, which eases swelling, aches, and pain. Researchers found that curcumin is capable of interacting with a variety of molecules involved in inflammation. By down-regulating activity of various enzymes, cytokines, and proteins, curcumin mitigates the inflammatory response.

Some studies have even found that curcumin was just as effective as anti-inflammatory pain pills, like aspirin and ibuprofen, at suppressing the inflammatory response. Give this turmeric-based morning elixir a try if you’re curious!

Antioxidant Effects

Oxidative stress occurs when reactive types of oxygen (free radicals) overwhelm your body’s natural antioxidant defenses. This imbalance – and the resulting damage – has been linked from everything to premature aging, neurodegenerative diseases, and even cancer.

Thanks to its molecular structure, curcumin (a natural phenolic compound) can scavenge some of these free radicals and create an antioxidant effect.

Curcumin certainly neutralizes free radicals. But it doesn’t stop there. It also strengthens the body’s natural antioxidant capabilities by increasing glutathione levels.

Strengthens the Immune System

An interesting study published in the Journal of Clinical Immunology describes how curcumin acts as a “potent immunomodulatory agent” and can enhance antibody response. The researchers concluded further research was warranted to consider curcumin as a potential treatment for immune disorders.

Turmeric also has antimicrobial properties. Various studies found that:

  • It inhibited growth of histamine-producing bacteria, like Bacillus cereus and Proteus mirabilis.
  • It inhibited growth of V. parahaemolyticus, a foodborne pathogen.
  • It possessed good antifungal activity against Trichophyton longifusus.

Improves Heart Health

With an estimated 610,000 deaths per year in just the United States, heart disease is the leading cause of death for both men and women.

Curcumin can help keep your heart healthy and strong. Multiple animal studies found that this phenolic compound helps maintain endothelium (the interior lining of your blood vessels) function. This is important because endothelial dysfunction is a major contributor to heart disease.

Curcumin’s anti-inflammatory and antioxidant properties also help because chronic inflammation and oxidative stress have been linked to heart disease.

Reduces Symptoms of Depression

Curcumin could also help boost your mood. Multiple mice studies found that it increased serotonin and dopamine levels in the brain. It also inhibited monoamine oxidase (MAO) enzymes, a common mechanism of prescription antidepressants.

Although there have only been a few human studies, one was very promising. A 2014 study published in the journal Phytotherapy Research divided 60 volunteers with major depressive disorder into two groups. One group was given Prozac, and the other was given curcumin. The curcumin group was just as successful in managing their symptoms as the prescription pill group.

Scientists aren’t completely sure how this mechanism works, though many suspect it involves curcumin’s positive effect on brain-derived neurotrophic factor (called “BDNF”) levels. BDNF is a protein that supports existing neurons and encourages new neurons and synapses to form. It’s important for learning, memory, and higher thinking.

Potentially Protects Against Cancer

Decades of research have explored the potential of curcumin to prevent – or even help treat – different types of cancer.

A massive review of numerous studies found that curcumin can:

  • Suppress the proliferation of tumor cells
  • Down-regulate certain transcription factors (proteins that bind to specific DNA sequences)
  • Down-regulate growth factor receptors
  • Inhibit the activity of key kinases (enzymes that regulate cell function).

In other words, curcumin can attack cancer cells on multiple fronts. In some cases, it may help prevent cancer cells from even forming. In others, it can slow the rate at which blood vessels form in tumors and how quickly cancer cells spread, as well as effectively kill some cancer cells.

We desperately need more research to completely understand curcumin’s anti-cancer potential for humans. But the results of limited human data and animal studies have been very promising so far.

Packs Nutrients

In addition to all the nifty health benefits of turmeric mentioned above, turmeric is also a good source of nutrients.

Just one tablespoon of turmeric powder contains:

  • 26 percent of the recommended daily value of manganese
  • 16 percent of the recommended daily value of iron
  • 6 percent of the recommended daily value of vitamin B6
  • 5 percent of the recommended daily value of potassium

Turmeric Supplements

The first thing that comes to people’s minds with turmeric is cooking. And with good reason: it’s awesome in curriesseasoned meats, and other Asian and Middle Eastern dishes.

Seasoning your foods with turmeric certainly won’t hurt you. It’s low in calories, Paleo-friendly, and a good source of nutrients. But if you want to really reap the health benefits of turmeric, you’ll probably need to do a bit more. Why?

Because the turmeric root only contains between 2 and 5 percent curcumin, the compound you need to experience health benefits. You’d have to use turmeric powder at every meal of the day to move the needle in terms of an effective curcumin dose.

Many of the studies exploring health benefits of turmeric use dosages over 1 gram of curcumin daily. It’s pretty tough to reach that amount through just seasoning your food alone.

Throwing another wrench into things is curcumin’s limited bioavailability.  Even if you consume a good deal of curcumin, that doesn’t mean you’re absorbing it all.

Fortunately, a high quality supplement can help you get the concentrated dose of curcumin you need.

How to Find Quality Turmeric Supplements

Hit up your local vitamin shop (brick-and-mortar or online), or even some grocery stores, and it won’t take you long to find turmeric supplements.

Manufacturers like to call them different things. Sometimes you’ll see them labeled as “Turmeric extract” or “Turmeric curcumin”. Other times you’ll just see “Curcumin”.

No matter which name the manufacturer chose, these supplements tend to be pretty affordable and easy to find.

There are tons of turmeric and curcumin supplements on the market, but not just any will do. The first thing to consider is the dose. Because your body won’t absorb all of the curcumin, you want to make sure any supplement you buy contains a significant amount.

Buying mediocre turmeric supplements raises concerns like:

  • A lack of active compounds and ingredients
  • A lack of testing for quality or purity
  • Lead and other heavy metals

Besides watching out for the things above, look for a supplement that contains black pepper extract. Adding this extract (sometimes called “piperine”) increases the bioavailability of curcumin dramatically – by up to 2,000 percent when taken at the same time, according to a study published in the journal Planta Medica.

Remember: it’s not about how much curcumin your supplements contain. It’s about how much curcumin you’re able to actually absorb!

Recommended Brands

Here are some quality turmeric supplements to get you started:

Indus Organic High Purity Turmeric Powder. This one isn’t actually a supplement, but I’m including it because it’s one of the highest quality turmeric spice options around. Grown in India, it’s 100 percent certified organic by the USDA and California Certified Organic Farmers.

Natural Factors CurcuminRich Theracurmin. These capsules are non-GMO, as well as gluten-free, dairy-free, and soy-free. They use a special processing technique to reduce curcumin’s particle size and increase bioavailability. If you get the double strength version, you only have to take one capsule a day.

Doctor Recommended Turmeric Curcumin. These USA-made capsules are made from an FDA-registered facility. They’re vegan-friendly, and they contain piperine (black pepper extract) to increase bioavailability.

VitaBreeze Turmeric Curcumin Complex with Black Pepper Extract. Each of these capsules contains a potent 750 milligrams of curcumin. The pepper extract increases bioavailability. They’re also dairy-, soy-, and gluten-free.


Potential Side Effects

Unlike many modern medications, these supplements are extremely safe even at high doses.  You get to reap the health benefits of turmeric without stressing about dangerous side effects.

Turmeric is on the FDA’s “Generally Regarded as Safe” list, and up to eight grams of curcumin daily have been administered for months in clinical trials without any serious adverse events.

There are a few cases when you should be a bit more careful. If you’re pregnant or breastfeeding, it’s best to get the okay from your doctor before you start taking turmeric supplements. Just incorporating turmeric into your cooking for now might be the best call for you.

Watch out if you have gallstones. Curcumin actually contracts the gallbladder slightly for a few hours after consumption. That isn’t an issue for the vast majority of us, but it can cause pain if you have gallstones.

Watch this video – TURMERIC IS AMAZING & WHY YOU SHOULD EAT IT (BUT USE CAUTION WITH THE POWDER)



Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook


How to Make Your Own Healthy Paleo Condiments

 

Here are 5 healthy recipe swaps you can easily make at home and use on your favorite sandwiches, burgers, and salad combos. How to make your own healthy paleo condiments


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



Behold – your one-stop-shop for the best Paleo condiments! From smoky barbecue sauce to tangy mustard, each recipe is free of refined sugar and full of anti-inflammatory ingredients.

Ever find yourself scratching your head, trying to figure out which condiments are Paleo-approved? You’re not alone. Many store-bought sauces and spreads contain heaps of sugar, often in the form of high-fructose corn syrup and other toxic additives.

Luckily, we’ve compiled five healthy recipe swaps you can easily make at home and use on your favorite sandwiches, burgers, and salad combos. Below, you’ll find quick and simple Paleo recipes for ketchup, mustard, barbecue sauce, hot sauce and mayonnaise!

Ketchup

This simple Paleo ketchup is lightly sweetened with tons of tomato flavor. It’s loaded with antioxidant-rich lycopene and makes an excellent choice for fighting off free-radical damage. Raw honey adds a touch of sweetness along with enzymes and minerals to aid your digestive health.

Ketchup Recipe by Jennafer Ashley

Tools:

Mixing bowl

Ingredients:

  • 1 cup tomato sauce
  • 2 T water
  • 2 T raw honey
  • 1/4 t sea salt
  • 1/8 t onion powder

Instructions:

  1. Combine ingredients in a small mixing bowl and stir well to combine.
  • Pour into an airtight jar and store in refrigerator.

Mustard

This mustard is full of anti-inflammatory turmeric and a hefty dose of probiotic-rich apple cider vinegar. Look for apple cider vinegar that contains strands of amino acids with enzymes known as “the mother.” Because mustard powder is pungent and bitter, a little bit of raw honey will help to balance out the tangy flavor.

Mustard Recipe by Jennafer Ashley

Tools:

Mixing bowl

Ingredients:

  • 1/4 cup apple cider vinegar
  • 1/2 cup ground mustard powder
  • 1 T raw honey
  • 1/4 t ground turmeric
  • 1/4 t sea salt
  • Pinch of black pepper

Instructions:

  1. Combine ingredients in a small mixing bowl and stir well to combine.
  • Pour into an airtight jar and store in refrigerator.

Babecue Sauce

Barbecue sauces are often laden with high fructose corn syrup. This single ingredient can be a slippery slope in the health department, increasing risk for certain diseases as well as high blood pressure. Subbing in pure maple syrup, this sauce is rich in smoky-sweet flavor. Coconut aminos substitute for traditional Worcestershire sauce and soy sauce for a touch of bitterness you can use in sauces, marinades, and other condiments.

Babecue Sauce Recipe by Jennafer Ashley

Tools:

Mixing bowl

Ingredients:

  • 1 cup tomato sauce
  • 2 T tomato sauce
  • 2 T pure maple syrup
  • 2 T coconut aminos
  • 1/4 t onion powder
  • 1/4 t ground cumin
  • 1 t smoked paprika

Instructions:

  1. Combine ingredients in a small mixing bowl and stir well to combine.
  • Pour into an airtight jar and store in refrigerator.

Hot Sauce

A few dashes of hot sauce will transform morning eggs into next level breakfast food and upgrade your tacos with extra pizazz. This version is high in probiotic-rich apple cider vinegar and can also be combined with melted butter or ghee to create a Buffalo sauce perfect for smothering your chicken wings in.

Hot Sauce Recipe by Jennafer Ashley

Tools:

Mixing bowl

Ingredients:

  • 1/4 cup apple cider vinegar
  • 1/4 cup water
  • 1 T tomato paste
  • 1/2 t cayenne pepper
  • 1/4 t smoked paprika
  • 1/8 t red pepper flakes
  • 1/8 t garlic powder
  • 1/4 t sea salt

Instructions:

  1. Combine ingredients in a small mixing bowl and stir well to combine.
  • Pour into an airtight jar and store in refrigerator.

Mayonnaise

Mayonnaise is one condiment that seems like it would naturally be Paleo. The problem is that many commercial brands sneak in vegetable oils and refined sugars that are low in nutrient density.

Instead, this recipe uses anti-inflammatory avocado oil to create a creamy mayonnaise that’s ideal for sandwiches or coleslaw dressings.

Mayonnaise Recipe by Jennafer Ashley

Tools:

Mixing bowl

Ingredients:

  • 1 large egg
  • 1 cup avocado oil
  • 1 t apple cider vinegar
  • 1 t Dijon mustard
  • 1/4 t sea salt

Instructions:

  1. Combine egg, ACV, Dijon mustard and sea salt in a blender.
  • Turn blender on and very slowly drizzle avocado oil through the funnel spout. Continue to blend until thick.
  • When avocado oil is completely mixed in, pour into a jar with lid and store in refrigerator.

Watch this video – 5 Healthy Salad Dressings | vegan paleo recipes



Looking for Paleo ingredients? Here are a few we’d recommend:


Raw honey (Bee Farms)
Apple Cider Vinegar (Bragg)
Turmeric (Healthworks)
Maple syrup (Hidden Springs Maple)
Coconut aminos (Coconut Secret)
Avocado oil (Primal Kitchen)

Written by Jennafer Ashley

Author Bio:

Jenna is a Registered Dietetic Technician and recipe developer specializing in healthy eating. She styles and photographs recipes for her website, Fresh and Fit , as well as contributes to a variety of websites. In her free time, Jenna enjoys trying new restaurants and hiking with her German Shepherd.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook


Monday, May 8, 2023

2 Sugar-Free Recipes to Keep Your Body Fit and Healthy

 

2 sugar-free recipes to keep your body fit and healthy – Kale Carrot Salad with Lime Tahini Dressing and Crispy Crunchy Beet Chips



Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



Kale Carrot Salad with Lime Tahini Dressing

Did you know kale is a powerhouse for iron and calcium? It’s not all about dairy and steak, instead add kale to your daily diet to boost an impressive amount of iron and calcium to help keep your body strong, fit and healthy.

This kale carrot salad is simply delicious and pairs perfectly with a creamy zesty dressing giving it a mighty mix of flavor. You can eat this salad as it is for a light lunch or enjoy it with a baked sweet potato and your preferred protein for dinner. Enjoy!

Kale Carrot Salad with Lime Tahini Dressing

Recipe by Rebecca Hughes

Ingredients

  • ½ head of lettuce
  • Handful of kale
  • 1 carrot, grated
  • 1 tbsp tahini
  • 1 tbsp olive oil
  • Juice of ½ lime
  • Pinch of garlic powder
  • Pinch of sea salt

Instructions:

  1. Add roughly chopped lettuce and kale to a bowl.
  • Add the grated carrot to the greens and mix the veggies together.
  • To make the dressing, add all of the ingredients together in a small bowl and mix until thoroughly combined.
  • Either stir the dressing into the veggies or add on top of the salad.
  • Enjoy this salad on its own or paired with your preferred protein and carbs.

Easy Beet Chips

Beet chips are: flavorful, crunchy, crispy, slightly salty, a healthy take on traditional chips, and of course really good.

You can make these chips one of two ways: one way is with a knife and thinly slicing the beets and the second way is with a mandolin. If I were you, I’d go with the latter.

If you don’t own a mandolin, I recommend investing! They are not expensive, and just think of all the delicious vegetable chips you can make for yourself and your family. If you choose option #1 that’s fine too – just make sure to slice them thin enough so that they will turn crisp in the oven.

Either way, I hope you find time to make and enjoy these beet chips, aka the best way to enjoy beets!

Easy Beet Chips

Recipe by Erin Druga

Nutrient-rich, colorful beets easily roast into a crispy chip. Season them lightly or heavily for an earthy snack.

Tools:

  • Mandolin or knife
  • Baking sheet
  • Mixing bowl

Ingredients:

  • 4 beets
  • 1 tbsp olive oil
  • ½ tsp salt

Instructions:

  1. Preheat oven to 375°F.
  • Using a mandolin, thinly slice beets. I set mine to 1.5 mm. You can also try thinly slicing them with a knife, but a mandolin works a bit better.
  • Once sliced, place in a bowl and drizzle with olive oil and salt; stir.
  • Line baking sheet with beets and bake 10-15 minutes before flipping beets over and baking for another 10-15 minutes until chips are crisp.

Watch this video –3 Sugar Free Vegan Desserts Recipes | Dairy Free, Diet Friendly, & Healthy Dessert Options | Sanne



Written by Rebecca Hughes and Erin Duga

Author Bio:

Rebecca Hughes is a fruit-obsessed, yoga and pull up fanatic, who enjoys the great outdoors with her GSP dogs.

Rebecca is passionate about helping people feel good. As a certified personal trainer, BioSignature Practitioner and soon-to-be Precision Nutrition Coach, she endeavors to be a positive role model and to help people learn to love their body, love food without guilt and enjoy a fulfilling life.

Rebecca is the owner of Barefoot Coconut – an online resource for all manners of health, nutrition and fitness. Rebecca also writes for SlendHer, a health and fitness resource for women.

Erin is the author of the food blog, The Almond Eater, where she creates recipes that require just 30 minutes or less. Though cooking is one of her favorite things to do, she believes that it shouldn’t take up a ton of time. Quick recipes can be flavorful and healthy, too. In her spare time, she enjoys photographing food, teaching barre classes and blogging. To view more of her work, visit her blog, The Almond Eater.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook


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