A couple days ago I shared a blog post detailing all of the wonderful health benefits turmeric has to offer. I promised a turmeric tea recipe that has become favorite of mine, so here it is!
- 2 cups water
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon fresh ginger, chopped
- 1/2 teaspoon ground cinnamon
- 1 tablespoon honey
- 1 lemon wedge
- Bring water to a boil in a small saucepan
- Add turmeric, ginger, and cinnamon
- Reduce heat to medium-low and simmer for 10 minutes
- Strain tea into mug
- Add honey and lemon wedge
Inflammation is running wild in our bodies these days, leading to all kinds of seemingly disconnected symptoms, from joint pain to food allergies to digestive troubles. Turmeric's active ingredient, curcumin, is one of nature's most powerful anti-inflammatory herbs.
Most often, tumeric is enjoyed when flavoring delicious Indian curries. Turmeric is what gives these dishes that orange glow (and it unfortunately stains your counters and blender). You can also find it as a whole root, if you're lucky to live somewhere where that is available, but I use the dried, powdered version.
12 Health Benefits of Tumeric
1. Antioxidant: Curcumin has the ability to quench free radicals that can cause mutation in our DNA.
2. Cancer Preventative: The cancer-causing effects of cigarette smoke, barbequing, and smoke of any kind are suppressed by curcumin.
3. Anti-Inflammatory: Curcumin’s anti-inflammatory powers are as effective as many anti-inflammatory drugs, including effective as phenylbutazone and cortisone without the side effects.
4. Liver Protective: Curcumin has been shown to have a protective effect on the liver and is incredibly effective at increasing bile release, which helps with fat digestion.
5. Wound Healing: Natural antiseptic and antibacterial properties to keep the infection away from cuts and burns.
6. Super Brain Function: Curcumin greatly reduces the rate of mental decline. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.
7. Kills the Bad Guys: Curcumin has anti-microbial properties that fight the nasty guys such as Clostridium, Streptococcus, Entamoeba histolytica, and several pathogenic fungi.
8. Natural Pain Killer: Helps reduce sensations of chronic pain.
9. Promote Weight loss: Helps manage weight, and aid in fat metabolism.
10. Reduce Depression: A staple in Chinese medicine for helping lift mood in cases of depression.
11. Boost Effectiveness of Cancer Drugs: Studies have shown that turmeric can boosts the effects of chemo drug paclitaxel and reduces its side effects.
12. Skin Healing: Can help internally and topically with psoriasis and other inflammatory skin conditions.
Stay tuned for a turmeric tea recipe coming to the blog soon!
oo you want to start working out, but you are not sure how to start?
Just start moving.
It sounds simple, right? Well, it is. My advice is to just move. Your movement does not have to be a complicated workout, where you need tons of fancy equipment. Don’t wait to find that perfect program, just start moving, while you are still exploring different types of workouts.
Perhaps you have never worked out before, and if that is the case, working out can be intimidating. My advice is to start walking and moving more throughout the day. If you work a desk job, schedule mini walk breaks throughout the day. Other ways to move more are: taking the stairs and parking farther way. Take a walk before work in the morning or when you get home at night. Just start walking.
Next, start to incorporate bodyweight exercises before or after your time walking. Squats, lunges, push-ups, a pulling exercise and a twisting core move are all more than enough to get started. Check out some beginner workouts for inspiration. I am not a trainer, so be sure to check with your doctor before starting a new workout program.
You can set a goal, but what truly makes it a goal is setting a plan on how to achieve it. When looking beyond the walking and body weight movement, maybe you will feel ready to take the next step. Write down your goals and how you plan to achieve them.
Throughout your journey, start to take note what you enjoy and what makes you feel good. Maybe that means checking out different types of exercises or workouts - like crossfit, running, cycling, yoga, etc. Most gyms and studios will have beginner programs to choose from. If you are not into the group fitness class vibe, there are so many workouts you can do at home and outside! It can be difficult not to compare your journey to someone else's, but remember that your journey is about you.
Bonus: I have found that recording my workouts in the My Fitness Pal app really helps keep my accountable. Consider planning out a workout for each day and then writing down what you completed. If it doesn't go as planned, that is OK. Don't get discouraged. just start back up the next day. Stay positive!
I hope these little tips help you if you are considering starting a workout regimen for the first time.
As the end of January is approaching, several people might be struggling to keep up with some of their new year goals. You might have started 2017 with great intentions, but as the weeks go by life happens, and it can be difficult to stick with some of your goals.
One of the most popular new year goals is to eat healthier. With one month almost down in 2017, I thought it would be appropriate to share some tips for continuing to eat healthy throughout the year.
1. Eat More Veggies
Eat more veggies. Super simple and very effective. Vegetables are packed with vitamins, minerals, fiber, and tons of other nutrients that our body needs. Try filling half your plate with veggies. Try a different color veggie each meal. Maybe spinach for breakfast, sweet potato for lunch and broccoli for dinner. The more you try, the easier it will become!
2. Eat Healthy Fats
Fat can be good! Dietary fats provide energy, provide essential fatty acids, form our cell membranes, brain and nervous system, manufacture and form our hormones, and help transport fat soluble vitamins. Your body needs healthy fats! Try adding coconut oil and/or grass fed butter to coffee, cook with quality oils (olive oil, avocado oil, coconut oil), eat avocado, use full fat coconut milk.
3. Cut the Processed Foods
My favorite! Most packaged foods are highly processed. The more processed a food is, the less nutrient dense it becomes. Try to limit your processed pantry staples and make healthier alternatives. Try vegetable noodles out instead of regular pasta. Make a protein bar or ball, instead of buying a packaged option at the store.
4. Eat Real Food
This goes along with number 3. Just eat real food! Real, whole, nutrient dense food. That means veggies, meat, fats, complex carbs. That also means cutting out processed foods – see how some of these go hand in hand. If you eat real food, you’ll cut out the processed foods. And if you eat veggies, you’re checking another thing off the list. It’s a win-win. Try to shop the perimeter at the grocery store. Start in the produce section, move to meats, and continue around.
5. Food Prep
Food Prep saves my life. If you are prepared, it’s going to be a heck of a lot easier to make smart, healthy choices. Food prep can be super simple or super complicated. You should find what works for you. Try to find a few recipes on Pinterest that you want to make. Write out the ingredients. Pick a day to grocery shop. Pick a day where you can dedicate 1 – 3 hours to prepping meals for the week. Prep. Save time throughout the week!
Trying to do all the things, all at once is not always the best option. Keep in mind, that it is a journey. You don’t have to master healthy eating in 1 week. Don’t be discouraged if it takes time. Better to start small than not start at all.
Which eating healthier tip is your favorite?
At the beginning of 2017, I decided I was going to do a lot more cooking. I also chose to make that cooking mostly Paleo and healthy. Not much beats cooking with fresh and healthy ingredients.
So, you can imagine my excitement when Jennie-O brought me on as one of their 2017 bloggers! My first shipment of product was their Ground Turkey Breast (pictured above). Ground turkey is one of my favorite meats to cook with. You can find all sorts of turkey recipes on my Recipes Page.
To keep in line with my healthy cooking and eating goals, I used the Jennie-O Ground Turkey Breast to make this new recipe - a delicious meat and veggie skillet. My husband and I both agreed that this might become a week night staple for us, and it makes for great leftovers too!
If you are interested in cooking a healthy recipe, give this easy skillet dish a try!
1. Heat 2 tablespoons of olive oil in a large skillet over medium heat
2. Add the onion and cook for 5 minutes or until the onions are soft
3. Add the ground turkey, garlic, and spices and cook for 15- 20 minutes, or until the meat is completely cooked through and no longer pink,
4. If needed, set some of the meat aside in a bowl to make room for the brussels sprouts.
5. Melt the remaining coconut oil in the skillet and add the brussels sprouts and bell pepper. Stir-fry for 5 minutes or until the vegetables are tender.
6. Add the meat back into the pan - here is where you would add cooked cauliflower rice or regular rice if you choose - and mix well before serving.
Wheatgrass juice is an effective healer because it contains all minerals known to man, and vitamins A, B-complex, C, E, l and K. It is extremely rich in protein, and contains 17 amino acids, the building blocks of protein. Wheatgrass juice contains up to 70% chlorophyll, which is an important blood builder.
Wheatgrass juice is something you either love or hate! There’s no two ways about this juice, which comes from a plant that is quite literally a type of grass. However, unlike regular grass, there are a lot of health benefits of wheatgrass.
For example, did you know that an ounce of wheatgrass is supposed to contain the same nutritional value as up to one kilogram of leafy greens? That means there’s a lot of great stuff in each cup of wheatgrass juice!
Here are some of the top wheatgrass health benefits you need to know about:
1. Boosting Circulation
Did you know that wheatgrass has the ability to increase the amount of oxygen your blood can store. Wheatgrass is loaded with iron, which is known to stimulate your body to produce more red blood cells. More red blood cells means more oxygen and nutrients can be carried by your blood, so you have better circulation all around. Improved circulation benefits your body in EVERY way!
2. Cleansing the Liver
Most people drink wheatgrass juice as a detoxifying agent, as one of the top wheatgrass juice benefits is the plant’s ability to flush toxins from your body. The high fiber content of the juice bonds with toxins, making it impossible for your body to absorb them and thus forces them to be eliminated. Wheatgrass is also excellent for stimulating liver function, and it can help your liver to get rid of toxins on its own.
3. Up Healing
The iron content is one of the top wheatgrass health benefits, as the iron increases the red blood cells in the body. More red blood cells means faster delivery of the healing nutrients your body needs to repair wounds and injuries. Drinking wheatgrass juice can speed up the healing of skin damage and wounds, and you can even use it as a topical skin treatment.
4. Getting Rid of Odors
The plant is loaded with chlorophyll, one of the things that offers excellent health benefits of wheatgrass. Chlorophyll is excellent at getting rid of bacteria, and you’ll find that drinking wheatgrass juice regularly is one of the best ways to improve your breath. Bad breath is caused by bacteria in your mouth and digestive system, so flushing out the bacteria with the juice will be the smart way to go. You can even reduce your natural body odors by drinking more wheatgrass!
5. Treating Arthritis
Wheatgrass is loaded with chlorophyll, a nutrient that is believed to fight inflammation. Arthritis is essentially swelling around the joints, as a result of worn down joint tissue. When the joints swell up, they are very painful and your mobility is reduced.
Thanks to the chlorophyll in wheatgrass juice, you can fight the swelling that is causing your pain and stiffness. It’s one of the best remedies to try for dealing with arthritis, and you’ll find it’s an excellent pain-reliever!
6. Reducing Fatigue
When you feel fatigue, it is usually because your body is lacking energy. A healthy person with a healthy body is able to get all the energy they need from the food they eat, as their blood carries the energy for easy use. However, if you aren’t in tip top shape, your blood cells can’t carry as much blood or oxygen as they need. Thankfully, wheatgrass contains a lot of iron, which increases the red blood cell count in your body. With more red blood cells, your body will be able to carry the energy it needs in order to function properly. An increase in red blood cell count will combat fatigue very effectively!
7. Fighting Cancer
Wheatgrass juice was originally discovered in the search for a cure for cancer, and it has proven to be one of the most popular cancer-prevention remedies. The juice is loaded with chlorophyll, which is effective at purifying the blood of toxins, chemicals, carcinogens, and free radicals. The wheatgrass juice can also ensure that your blood carries enough oxygen, and oxygenated blood is essential for cancer prevention (cancer thrives in an environment with low oxygen levels).
8. Combatting Obesity
Did you know that drinking wheatgrass is one of the best ways to prevent obesity AND promote weight loss? Wheatgrass juice stimulates your thyroid gland, one of the glands that produce the hormones your body needs in order to function. Hormonal imbalances is one of the main factors that contribute to obesity, so balancing out the levels of your various hormones is the key to dealing with excess weight! Plus, the juice is very filling, so it will suppress your appetite and stop those cravings in their tracks!
9. Boosting Immunity
Your immune system is always on the defensive, trying to keep out the various pathogens and infections that could harm it. Wheatgrass juice is loaded in the enzymes and the amino acids that will help to protect your body from all the harmful pathogens and carcinogens that could lead to health problems. The nutrients from the juice will strengthen your body’s individual cells, flush toxins from the liver, and neutralize a lot of the pollutants and harmful substances that could harm your body. By doing all of this, you free up your immune system to focus on the primary threats to your health!
10. Improves Fertility
Drinking wheatgrass juice is an excellent way to enhance your sex drive and libido. Not only does the juice give you a lot of energy, but it will help to boost your circulation. Healthy blood flow to the various sexual organs increases your stamina and vitality, and will increase the production of reproductive hormones. Improving blood flow to your genitals is the key to healthy sexual activity and fertility.
After learning all about wheatgrass and trying it for myself, I am totally ready to start growing and juicing my own wheatgrass - how about you?
(high carb, high cal day)
Back Squat (2x5 x 40%, 2X5 x 50%, 2x5 x 60%)
Work on perfect technique and speed out of the hole
50 SDHP 95/65#
60 Air Squats
70 DU -- I worked on double unders, but mostly did single unders
16' Time Cap
I finished in 14:10
Tabata -- 30 seconds on, 30 seconds off for 26 mins
Side Box Taps
Spinning class -- 50 minutes
(low carb, low cal day)
EMOM for 12
Odd - 40yd Waiter Walk 70/53# R, Even - 40yd Waiter Walk 70/53# L
100ft Bear Crawl
50 Deadlifts 155/105#
100ft Crab Walk
50 Sit Ups.
15' Time Cap
I finished in 13:47
Olympic Lifting Class - Snatch Work
(med carb, med cal day)
Overhead Squat (5 x 5 working up in weight)
AMRAP in 12
10 Box Jumps
8 Snatches 60%
6 Pull Ups
4 Ring Dips
I got over 4 rounds
(high carb, high cal day)
EMOM for 12
Odd - 3 Wall Climbs
Even - 20 Grasshoppers
24' Time Cap
I finished in 21:37
Tabata -- 30 seconds on, 30 seconds off for 26 mins
Olympic Lifting Class - worked on cleans
(low carb, low cal day)
EMOM for 15'
1 Squat Clean + 1 Hang Squat Clean -- I used 85#
Metcon (2 Rounds for reps)
5 x AMRAP in 2'
5 Thrusters 135/85#
5 C2B Pull Ups
1' Rest between rounds.
Scored as best and worst
My score was 46 reps (75# + pu)
(med carb, med cal day)
Push Press (Partners have 10' to get heavy triple)
Partner WOD for time
1 partner lunges at a time,
while the other partner carries 45/35# overhead.
If one partner rests, both must stop.
Both partners must complete 2 burpees every time they switch places.
20' Time Cap
We finished in just over 16 mins
Walked the dog
(high carb, high cal day)
Rest Day! Just walked the dog for a little bit
Check out my weekly workout recap video! Please like the video on YouTube and subscribe to my channel!
Disclosure: This is not a workout regimen that I recommend to anyone specifically. This is what I am doing for myself right now. As always, consult a professional before making changes in your routine.
A new favorite of mine is O.N.E. Coconut Water. Not only is it healthy and hydrating, but is tastes great too!
I drink a lot of water, I mean a lot. Usually over a gallon of water per day. It has never been difficult for me to take in enough water daily. As long as I can remember I was carrying a large water bottle around with me everywhere. I do not drink any soda, unless I add a little gingerale or sprite to my cocktail every now and then. My family didn't really have soda in the house growing up, so I just never got in the habit of drinking it, thankfully.
So, most of my drinks are in the form of water, coffee, green tea, probiotics, almond milk in recipes, and now.. coconut water! (Side note: I do drink alcohol as well. At this point it probably averages to 1-3 drinks per week).
Anyway, back to coconut water - when picking a coconut water it is important to check the ingredients. The only ingredient should be coconut water, avoiding any with artificial flavors or from concentrate. Instead of buying flavored coconut waters, I get the pure and if I want to add extra flavor, I add an orange, lemon, or lime slice.
Coconut water contains a unique combination of B vitamins, vitamin C, micronutrients, and phytohormones that are exceptionally beneficial to your health. Some of the ways that coconut water replenishes your body:
For anyone who is trying to give up sports drinks, sodas, or any other unhealthy drinks - give coconut water a try and let me know what you think!