Turmeric: Nature's Wonder Drug - Or Not?

Unless you've been living underground, you have likely heard an overwhelming amount of information related to turmeric this past year. Somewhere along the way it was awarded super-spice status and now can be found almost anywhere you look, from supplements, to grocery store products, to even toothpaste!

The benefits of this wonder-spice are mainly anti-inflammatory in nature and for that it has been reported helpful in many diseases such as heart disease, diabetes, depression, and possibly even cancer. In Indian culture they even use it topically to speed wound healing. What can't this spice do?

Recently, however, a report came out saying that we were duped. Curcumin, the active ingredient in turmeric, has little bioactive activity in the body. The report pointed out few studies showing curcumin itself to have any health benefits, and that in fact the compound often breaks down before it can elicit any sort of positive health impact.{1}

Oh no! How could we have gone so far astray, especially regarding an ancient spice that has been used for centuries therapeutically in other countries? Is it simply placebo effect.

Let's hold up for just one second. For starters, before we go dumping all our turmeric capsules down the toilet, let's read the article fully. What exactly are they saying?

Pay careful attention to the wording. The author in this article is mainly discussing the inability to successfully create a drug utilising curcumin. Essentially they are saying we have been unable to isolate this active compound in such a way that has a positive and reproducible effect in the human body. Instead of acting on a target protein as they had hoped, the compound broke down and apparently produced no anti-inflammatory result. The article then goes on to say that we have very few published studies to show any benefits from turmeric, and specifically, curcumin usage, so in their conclusion, the time and money spent on turmeric is worthless.

That is all very interesting, however it is also misleading. First of all, just because they cannot isolate curcumin in a stable form suitable as a drug does not mean that curcumin does not work. The body, as we discover daily, works in mysterious ways. Simply because curcumin does not work on one specific target protein does not mean that it is not producing health benefits by other means.

Secondly, we do in fact have some studies to show beneficial effects. Do a quick search on PubMed and you will see what I mean. Some of these studies use the isolated curcumin, and others use the turmeric whole. Both do have research to show some effectiveness. One study, in fact, showed that turmeric was just as effective as ibuprofen in reducing pain from osteoarthritis.{2} That is exciting news if you ask me! In fact there are many studies showing positive outcomes with arthritis patients.

Additionally, there are also many in-vitro and rat studies demonstrating the anti-inflammatory benefits this spice can have. While obviously these results are not always directly relatable or applicable to humans, the take-away is that this compound is very active and holds promise for a wide variety of disease states.

On the whole, based on this one critique, I would not be so fast to discount the powerful effects turmeric can have for our health. Ancient tradition and wisdom aside, there are actually studies showing benefit which should lead us to conclude that turmeric is actually doing something, but maybe not in the precise way we are looking at it currently.

Don't forget that like with most things in nature, compounds work synergistically. Another reason why food, not supplements and fortification, is paramount for health. For example, we know that the phytochemicals in fruit are more powerful when eaten together in the whole food. When we try to isolate specific phytochemicals to make a pill, we find that the compound is unstable and frankly doesn't work. But these compounds DO work when ingested in the right form and combination that nature intended.

All that to say, keep up with your turmeric if you find it to be working for you. Consider eating it in the whole form in cooking rather than isolated pill forms. If you do choose a pill, purchase from a reputable company and even consider purchasing the same forms used in the studies. When using the whole spice for the root, combine it with other foods known to enhance the bioavailability such as fats and black pepper.

The use of spices, and especially turmeric, is a great addition to an overall healthy diet. While important to take into consideration, don't let one detracting article like this completely change your viewpoint just yet.

By Danielle VenHuizen

References

1. https://qz.com/883829/a-large-scientific-review-study-shows-that-curcumin-in-turmeric-has-no-medicinal-properties/
2. https://www.ncbi.nlm.nih.gov/pubmed/19678780

http://ezinearticles.com/?Turmeric:-Natures-Wonder-Drug---Or-Not?&id=9640980

The Best Vegetables to Eat for Weight Loss

Loading your plate with more veggies is a good way to drop those unwanted pounds. Veggies fill you up without a lot of calories. Plus, they're an incredible source of nutrients your body needs for good health. As far as the "best" vegetables, all veggies make healthy additions to your weight-loss plan, although the lower-calorie ones are especially good choices. If you've upped your intake of veggies and still aren't losing, consult a registered dietitian to evaluate your diet and help pinpoint potential pitfalls.

The Value of Veggies for Weight Loss

When it comes to weight loss, quantity may count more than calories, according to a 2007 study published in the American Journal of Clinical Nutrition. This study found that a group of obese women were able to eat less and lose weight by simply reducing their fat intake and eating more fruits and vegetables. Vegetables have a very low energy density -- which means they have few calories compared to their weight -- so they fill you up without putting much of a dent in your daily calorie allowance.

While eating more vegetables helps people lose weight without tracking calories, the numbers still count. Knowing how many calories you need to lose weight, and keeping tabs, is an important part of any weight-loss plan. With 3,500 calories in 1 pound of fat, you need to decrease your calorie needs by 500 calories a day to lose 1 pound a week. Use an online calorie calculator to help you estimate your calorie needs. For example, if you require 2,000 calories a day to maintain your weight, eating 1,500 calories -- 2,000 minus 500 -- a day should help you lose.

Non-starchy Veggies Are Best for Saving Calories

Of all the veggies, non-starchy ones are the lowest in calories, which makes them the best choice for weight loss. Filling your diet with these gems will surely help you lose the weight. Examples of non-starchy veggies include spinach, kale, broccoli, cauliflower, carrots, celery, cucumbers, beets, green beans, artichokes, eggplant, onions, mushrooms and peppers. Many weight-loss diets encourage you to eat as much as you like of these veggies.

While all non-starchy veggies make good additions to any weight-loss plan, some are especially beneficial. Raw leafy greens, such as spinach, kale and lettuce, have fewer than 10 calories per cup, so you can enjoy a large salad containing 4 cups and barely tap into your daily calorie needs. Sliced cucumbers, with 16 calories per cup, also make a good choice. Beets and carrots are a little higher in calories, with 50 calories per cup raw, but they still make good options.

Not only are these watery veggies low in calories, but they're also high in fibre. And getting more fibre in your diet helps you lose weight, according to a 2015 study published in the Annals of Internal Medicine.

Starchy Veggies Are Good, Too

They may be a little higher in calories than non-starchy veggies, but the starchy ones may benefit your weight-loss efforts, too. Starchy vegetables include potatoes, peas, plantains, winter squash, sweet potatoes and corn. If your hunger is getting out of control, you may want to throw a few boiled potatoes into the mix. These filling tubers are really good at keeping hunger pangs away, according to a 1995 study published in European Journal of Clinical Nutrition. Of 38 foods tested by researchers, boiled potatoes provided the most satiety value.

One cup of boiled potatoes has 140 calories. Sweet potatoes, which are rich in fibre and vitamin A, have 180 calories in 1 cup. Cut corn has 140 calories per cup and green peas 130 calories per cup.

Eat More Beans, Peas and Lentils

Legumes, which include beans such as chickpeas and kidney beans, split peas and lentils, are so rich in nutrients they not only count as a vegetable but as a protein as well. Like potatoes, legumes also have a satiety factor. This may be due to their fibre and protein content, both of which help with weight loss, according to a 2010 article published in Advances in Nutrition. 

Legumes are a little higher in calories than starchy vegetables, but given their appetite-control benefits, they make a good choice on your weight-loss plan. One cup of cooked kidney beans has 225 calories and 1 cup of cooked lentils 230 calories. While you can eat legumes by themselves, they also work well mixed with whole grains and non-starchy veggies.

by JILL CORLEONE, RDN, LD 

http://www.livestrong.com/article/375405-the-best-vegetables-to-eat-for-weight-loss/

💪🏼 Carrots The Super Food 💪🏼

I am sure that I was not alone, growing up I was told that eating my carrots would make me see in the dark. So as a child I didn't need much encouragement to eat them all, with ideas conjuring in my mind of having night vision abilities. While I don't know if this made my night vision any better, I am glad that I ate them now understanding the real benefits of these crunchy orange super veg.

Forget about vitamin A pills. Carrots provide vitamin A and a host of other impressive health benefits including beautiful skin, cancer prevention and anti aging. Learn how to reap the benefits from this crunchy power food.

Nutrition - Replacing Supplements 

"The brighter the hue, the better the carrot"

1 cup of chopped, raw carrots contains:

• 52 calories
• 1 g protein
• 12 g carbs
• 3.6 g fiber
• 0 g fat

Carrots pack a punch when it comes to nutrition rich in vitamins and minerals. Carrots contain 19 of the 21 essential amino acids, so munch on one pre and post workout to replace the expensive BCAA supplements! Naturally occurring Omega 3 & 6, as well as having good levels of Calcium and Magnesium which will replace your pre sleep recovery needs. 

High levels of both Beta-Carotene & Alpha-Carotene. Both alpha carotene and beta carotene are important for the prevention of vitamin A deficiency, which could lead to blindness. These carotenes serve as powerful antioxidants. They also appear to boost the immune system, and help the body fight against foreign agents such as bacteria and viruses. Thats without mentioning the other vitamins D through K. 

How To Eat Carrots

The nutrients in carrots are tightly encased in protein sacs that have to be broken by heat (cooking) or mechanical action (grinding, juicing, proper chewing).

Cooking the carrots in fat or oils, pureeing or juicing them increases the availability of carotenoids by 600 percent.

Fats also help the absorption of carotenoids into the blood by 1,000 percent, as carotenoids are fat soluble, so pour a little olive oil on top!

Not already sold? 11 more Reasons why you should be eating carrots

1.  Improves vision

There’s some truth in the old wisdom that carrots are good for your eyes. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.

Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat large amounts of beta-carotene had a 40 percent lower risk of macular degeneration than those who consumed little.

2.  Helps prevent cancer

Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer.

Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating rats.

3.  Slows down ageing 

The high level of beta-carotene in carrots acts as an antioxidant to cell damage done to the body through regular metabolism. It help slows down the ageing of cells.

4.  Promotes healthier skin 

Vitamin A and antioxidants protect the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes and uneven skin tone.

5.  Helps prevent infection 

Carrots are known by herbalists to prevent infection. They can be used on cuts—shredded raw or boiled and mashed.

6.  Promotes healthier skin (from the outside) 

Carrots are used as an inexpensive and very convenient facial mask. Just mix grated carrot with a bit of honey.

7.  Prevents heart disease

Studies show that diets high in carotenoids are associated with a lower risk of heart disease. Carrots have not only beta-carotene but also alpha-carotene and lutein.

The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

8.  Cleanses the body 

Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fiber present in carrots helps clean out the colon and hasten waste movement.

9.  Protects teeth and gums

It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste. Carrots stimulate gums and trigger a lot of saliva, which, being alkaline, balances out the acid-forming, cavity-forming bacteria. The minerals in carrots prevent tooth damage.

10.  Prevents stroke

From all the above benefits it’s no surprise that in a Harvard University study, people who ate five or more carrots a week were less likely to suffer a stroke than those who ate only one carrot a month or less.

11. Sleep

In the Pennsylvania University study they found that consumption of the nutrient alpha-carotene was most closely associated with better sleep. Diets low in this nutrient were linked with trouble falling asleep. Gram for gram, carrots are the most potent sources of alpha carotene, behind canned pumpkin.

Canned carrots, carrot juice, raw baby carrots, frozen carrots and raw regular carrots are all excellent sources of this powerful carotenoid. Carrots also pack several other sleep promoting nutrients like potassium and vitamin B6, as well as vitamin A and biotin.

THE 10 BEST FAT LOSS SNACKS

10 great snack ideas! I use nut butters a lot to overcome sugar cravings or suppress the desire for sweet things. Leave a comment below and let me know what you like to snack on? 

SUPERFOOD GREEN DRINK - LOSE WEIGHT FAST - RAW FOOD

This is a delicious vitamin and healthy nutritional kick, when your trying to get 5 or 6 meals in a day this a great, quick and convenient way to get a healthy meal in a glass.

So Simple I'm confident my niece can make it!