Turmeric

I get a lot of questions about turmeric. Do you know about turmeric? It’s a spice that comes from the ginger family. It’s in the news a lot lately as a “superfood” and for good reason. It contains a compound called Curcumin, which is a powerful anti-inflammatory and antioxidant that is thought to help prevent and/or treat certain diseases like Alzheimer’s, heart disease, and inflammatory bowel disease.  Found in curries and other traditional Asian, Indian and Mexican food dishes, it gives a bright yellow hue to whatever it’s added to (it’s what gives yellow mustard its color). It’s really a delicious spice, I think.

But one size is not fits all. Turmeric can exacerbate GERD and reflux, as it does for me. I had to completely abstain from turmeric for about a year, and now I can tolerate it in smaller amounts. I love my curries so I try not to overdo it. If you notice this happening to you, just cut back a bit and see if that helps.

Read and print this information sheet for more facts about turmeric, including some ideas of how to incorporate it into your diet!

TURMERIC

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Vitamin D, The “Sunshine” Vitamin

Fats, Carbs and Protein For The Win

Healthy Snacks

 

 

Vitamin D, The “Sunshine” Vitamin

sunshine drawing.png

This time of year, when the weather starts to hint at warming up in colder climates, you might think that you don’t need to supplement with vitamin D anymore. Or maybe you’ve never supplemented and think that because you live in a more temperate place like San Francisco or Kansas City that you get enough from the sun. But the truth is, if you draw a line from Atlanta across the U.S. and your city falls above it, you won’t get any meaningful vitamin D from the sun most of the year. Additionally, many people aren’t good “converters” of vitamin D, meaning they might get a lot of unprotected sun and still not have adequate levels of vitamin D.

It’s for all those reasons that supplementing with vitamin D is a good idea. And because so many of us wear sunscreen religiously throughout the summer, I don’t even stop taking my supplements in the warmer months (although I do cut back from about 3,000 IUs a day to 1,000 IUs). Read and print this informative page for more important vitamin D information.

***I am not a doctor and I am not qualified to prescribe any therapy or medication. Please always check with your practitioner before you start taking any new supplements. Vitamin D

Mocktails — Green Tea Mojitos

cocktailsmocktails

My 12 year old daughter is having a sleepover tonight and instead of the usual soda, I think I will make this Green Tea Mojito recipe for them to try (obviously as a mocktail).  I want to test it out for an upcoming dinner party we are attending. The dinner party is on St. Patrick’s Day and I have a 5k the next morning that I’ve been actually training for these last couple of months. And I want to do well. Generally if you want to do your best in a 5k you do all the right things the night before, which includes getting enough sleep, eating nutritiously  and abstaining from alcohol. Totally boring, I know. But I’m committed this time!  My usual M.O. is to sign up for a 5k with plans to “really train this time”.  And then a week before the race I realize that I methodically have trained 3x week using a calendar that I’ve printed out and taped up on the wall failed to do any training whatsoever. So I suck it up and do the 5k and want to die by 1/4 mile in because I’m not at all prepared. But something clicked for me this past fall and I’ve been as committed to my exercise as I have been to my other healthy habits. Hence the “dry” St. Patrick’s Day.

I thought this recipe with green mint looked fun for St. Patty’s day . I love mint and I love green tea. Did you know green tea has lots of antioxidants and cancer-fighting polyphenols? Studies have also shown that people who drink green tea regularly have less belly fat, lower cholesterol, and better blood sugar control.  The original calls for white rum, and I figure I can bring a carafe of the mix without the alcohol and people can add it if they want.

Beannachtaí na Féile Pádraig oraibh!

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Fats, Carbs and Protein For The Win

I have always struggled with my blood sugar. I am infamous in my family for getting, shall we say, cranky if my blood sugar dips. I regularly get a little lightheaded upon standing if it’s been too long since I last ate, and there have been times when I have gotten sweaty, shaky, and nauseated from waiting too long to eat.

I always just thought that this was how I was built. I couldn’t understand it when people told me they regularly skipped meals. I couldn’t fathom how that was even possible. In my recent studies to become a Nutrition Consultant, I’ve been learning a lot about blood sugar irregularities, also knows as dysglycemia. Because of regular blood tests, I know that everything else is functioning normally, and so far my low blood sugar issues haven’t caused any damage. BUT, left unchecked, high or low blood sugar can lead to all kinds of problems. We all know diabetes is a huge problem in our country, and chronically high blood sugar can (and probably will) lead to a Type 2 Diabetes diagnosis somewhere down the line unless you get it under control.

The good news is there is a lot we can do with our nutrition to help stabilize our blood sugar. Last week I started a concerted effort to make sure every single snack and meal contained a healthy fat (think nuts, avocado, fish, whole fat yogurt, olives, olive oil), a healthy carb (like those found in sweet potatoes, sprouted grain toast, or an apple), and high quality protein (again, nuts and fish and yogurt, but also chicken, legumes, a hard boiled egg, or hummus). Plus for each meal, lots of non-starchy veggies. I also have been giving myself a snack a couple hours after breakfast. I used to try to just hold out until lunch, but would find myself literally counting the minutes until 11:00 a.m. Ever since I’ve made these changes, It has made a HUGE difference in my hunger levels. It used to be that every afternoon between about 2 pm and dinner time, I would be ravenous. Normally that’s when I would inhale too many crackers because my blood sugar was low and simple carbs were what my body was begging for. But for the last week my blood sugar feels quite stable. I can wait until 12:00 or 1:00 for lunch now that I’m having a snack. And that period between lunch and dinner is no longer excruciating (because I’m nourishing my body with what it needs earlier in the day). I’ve been on vacation with family and have been so much more flexible in when we eat our meals because I’m not feeling like I might pass out if I don’t eat rightthisverysecond.

I don’t know if my weight will change, and quite frankly I don’t care. I like the fact that I feel healthier, more flexible about my eating schedule, and less cranky. I’m sure my family will enjoy those benefits as well.

So, if you feel like maintaining an equilibrium with your blood sugar is an issue, try this method. It takes a bit of planning, but it is worth it. And please check back in with me and let me know if it works for you!

For healthy snacking ideas, click here.

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Healthy Breakfast Recipe: Pumpkin Waffles

The third healthy breakfast recipe I want to feature this week is one you can make ahead of time and keep in the freezer until you are ready. We regularly make extra batches of waffles and pancakes on the weekend to pull out on busy weekday mornings. These waffles are gluten-free and paleo friendly (even though we are neither in our household). To add a bit of extra protein to your breakfast, I would suggest a serving of chicken breakfast sausage. I really like Applegate. Their chicken apple link sausage only contain Chicken, Dried Apples, Water, Honey, Salt, Spices and Parsley. 3 links are 120 calories and will add 9 grams of protein to your meal.  They are pricey, but because I eat mostly vegetarian and my husband does his own thing for breakfast, we use them sparingly.

If you don’t have a waffle iron, you can use this as pancake batter instead.  Enjoy!

pumpkin-waffles

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Healthy Breakfast Recipe: Smoked Salmon Egg Bake

Following up on yesterday, I’m featuring a Smoked Salmon Egg Bake for today’s healthy breakfast. It has healthy fats (salmon, eggs), high quality protein (eggs, salmon), and some healthy carbs in the form of zucchini. These three components of breakfast will start you on the right path first thing in the morning, help stabilize your blood sugar, and hopefully reduce those sugar cravings later in the day.

Give this a try, eat it as easy leftovers all week!

 

smoked-salmon-egg-bake

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Healthy Breakfast Recipe — Tuna Stuffed Avocado

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Midweek Mashup

Healthy Breakfast Recipe — Tuna Stuffed Avocado

I recently created an educational handout for healthy breakfast recipes with lots of protein. Because here’s the deal: if you notice yourself craving carbs and sugar throughout the day, many times it’s because you aren’t getting enough protein at breakfast. A bowl of cereal with lots of refined flour or grains is satisfying at first, but really it doesn’t sustain you for long.  You ideally should be having high quality protein, healthy fats, and quality carbs (this can be in the form of vegetables or fruits) at breakfast. So, an avocado filled with tuna has healthy fats (tuna, avocado), high quality protein (tuna), and healthy carbs (avocado,which is also high in fiber, and red bell pepper).

If you have a problem controlling yourself around sugar, don’t blame your lack of “willpower”. When your caveman brain is telling you it needs sugar, it’s very hard to resist. But you can help to quiet that voice by setting yourself up to avoid those cravings in the first place. A savory breakfast can help. If you have a sugar problem, but you start your morning eating something really sweet, even if it’s a healthy smoothie, you’re just feeding into it. If you start with a savory breakfast that has fat/protein/healthy carbs, you might find yourself slowly craving sugar less and less.  Just a note: fruits and smoothies aren’t “bad”. But if you are having trouble with sugar, it’s best for a few days to skip the sweet breakfast.

I’ll post one breakfast recipe each day for the next three days. Just give them a try for the next few days and let me know if you notice any difference! This first one couldn’t be any easier, and will take just a couple minutes more than pouring a bowl of cereal.

Enjoy!

 

tuna-stuffed-avocado