Photos by Shelby Elizabeth Photo
Creative Direction and Styling by Eve Cuccia
Shot at Studio Sunnyside
Our Golden Root Turmeric Lemonade Recipe is coming to you just in time for that high summer heat! Try this recipe to help you stay cool all summer long. The good news is, you probably have all of the ingredients in your kitchen right now! Iced recipes like this also help you stay on top of your turmeric game even when we're not in that cozy, warm, and fuzzy turmeric latte season.
Get after it:
INGREDIENTS
INSTRUCTIONS - *Using fresh lemon juice
INSTRUCTIONS - *Using pre-mixed lemonade
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Ways to keep this recipe *EASY and AFFORDABLE*
You know a fruit's flavor is good when you want to put it in a jar and preserve it for months to come. This couldn't be more true for the delicious Shiro Plums from Ela Family Farms. I discovered these Shiro Plums for the first time this summer at City Park Farmers Market. Ela Family Farms' booth sits a couple booths away from ours at the market, so I discovered their plums during my weekly stroll through the market to connect with other vendors!
These plums are snackable and literally taste like candy. The outer part of the plum is juicy while the inner part of the plum gets more and more tart as you get closer to the pit. When I stocked up on a bunch of plums, I decided to make a jam so I could enjoy these unique flavors for weeks to come. This jam is best enjoyed on your favorite sourdough toast, like a delicious loaf of Rebel Bread.
*Pro tip: add crumbled goat cheese on top of toast with your turmeric cardamom plum jam.
I created this jam by adapting this Loquoat Cardamom Jam recipe by Pook's Pantry:
*Makes 1- 8oz jar of jam
Photos by Christina Siefert Photography
This recipe would work great with peaches, pears, or any other varieties of plums. Depending on the fruit, you may need to add 1/2 - 1 Tbsp of pectin to thicken the jam. You won't need to use pectin in this recipe since the skin of plums are already naturally high in pectin.
You can find Ela Family Farms' delicious fruits at both the South Pearl Street Market and the City Park Farmers Market in Denver, CO. This recipe is a great way to preserve some of your favorite summer fruits to enjoy them throughout the colder seasons. Find some seasonal stone fruits at a farmers market near you and try this recipe!
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Turmeric is the golden spice that gives curry its beautiful color. It originated in India nearly 4,000 years ago and is well known for its anti-inflammatory effects and of course, delicious flavor. Besides its culinary use, it has also been used in religious ceremonies and as a medicinal spice for centuries. Our own journey with turmeric started from a desire to reduce inflammation and lead a healthier lifestyle. Here we explore 5 powerful benefits of this magical golden spice.
1. Turmeric is naturally anti-inflammatory
As we mentioned above, turmeric is known for its anti-inflammatory properties. Some inflammation is good, like when fighting off foreign invaders or repairing damaged tissue in your body. However, if it is a chronic condition, it can start to attack your body’s own tissue. This can lead to a myriad of health conditions and needs to be addressed immediately. Curcumin is the compound in turmeric that holds the key anti-inflammatory benefits and can help ease chronic inflammation in the body when taken or consumed on a regular basis.
2. Turmeric is an antioxidant
Antioxidants protect your body from free radicals. Free radicals are unstable atoms that are missing some electrons. They then go in search of healthy molecules to replace their missing electrons. The curcumin found in turmeric can neutralize free radicals thanks to its chemical structure. Turmeric's antioxidant effects can play a part in preventing cardiovascular disease and may even help regulate blood pressure.
3. Turmeric can help alleviate depression
Clinical trials have shown that turmeric is an effective antidepressant. In a trial with control groups taking Prozac, curcumin, and one that took both – the curcumin group showed similar results to the group taking Prozac. The group that took both actually came out with the best results. There are also some small studies that show turmeric can boost the "happy chemicals", serotonin and dopamine, in the brain.
4. Turmeric may help ease Arthritis
Arthritis is an extremely common problem, especially in the west. It involves inflammation of the joints and can be very painful. Several studies show that turmeric can ease symptoms of Arthritis thanks to its anti-inflammatory properties. In some cases, turmeric, or more specifically curcumin, has shown to be more effective than some anti-inflammatory drugs.
5. Turmeric may give you longevity
The war against aging rages on. One key to looking and feeling younger is controlling inflammation in the body. As we know by now, turmeric can be a powerful aid in fighting inflammation and therefore can help with the aging process and protect against diseases such as Alzheimer’s, cancer, and heart disease.
Turmeric has shown some promising effects in clinical studies, but we still need more information to really understand its positive effects on the body. We are hopeful that more studies will be conducted confirming the effects we feel on a daily basis from drinking our favorite beverage.
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Spring – one of my favorite seasons. The world is coming back to life and the colors and aroma of blooming flowers is always welcome after a dreary winter. But as the world springs back to life, so do my allergies. Every April and May like clockwork I start getting the familiar itchy eyes, nose, and face. Quickly proceeded by multiple sneezing attacks, fatigue, and an overall feeling of malaise. I have tried countless over the counter pills, nasal sprays, and herbal remedies. The only thing that really seems to work is steroidal nasal sprays, which I am not crazy about using on a daily basis.
That is until my daily Golden Turmeric Latte stepped in. I started drinking them on a daily basis a couple of months ago. Not only have I seen improvement in my digestion, I started to wonder if they were helping my seasonal allergies as well. My allergies didn’t seem to be as severe as the previous years. Anecdotal, yes – but when I started researching if there had been any studies connecting turmeric and seasonal allergies, I was pleased with what I found.
Turmeric is known for its many benefits and for being an anti-inflammatory powerhouse. With all its anti-inflammatory goodness, it could help minimize the irritation caused by seasonal allergies! Unfortunately, there hasn’t been a ton of studies on turmeric’s effect on seasonal allergies in humans, but some studies on mice look promising. This study showed a reduction in the allergic response of mice when they were treated with turmeric.
There is a study from the Annals of Allergy, Asthma & Immunology that conducted a human trial of the effects of curcumin on a group of 241 subjects. By the end of the study, subjects who received the curcumin showed reduced signs of sneezing and runny nose, as well as less nasal congestion. In fact, these symptoms were reduced by approximately 70 percent.
Turmeric comes in many forms including pills, teas, tinctures, and powders. You can drink it, make your favorite curry, or add it to any dish you like. It doesn’t matter how you consume it, the benefits of turmeric’s main active compound, curcumin, will still take effect. A number of research articles have shown it to have antibacterial, antiviral, antifungal and antioxidant properties. Curcumin is also the main ingredient that stores most of the anti-inflammatory benefits.
While I will still probably need to take a pill or use a nasal spray on really heavy pollen days, I will continue to drink my turmeric lattes to improve my overall health and contribute to a better standard of living. Anything that helps me enjoy the spring season more is a win in my book.
]]>Next time you feel stuck in a rut or need a little cheering up, a bite of dark chocolate might be the cure you need. Curious to see what you should eat to lift your spirits? Read on to find out!
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Your mood is a product of many biological and environmental factors. How you feel during the day or generally in life may depend on your current mental wellbeing, but also external circumstances and events.
Mood fluctuations are natural and happen to everyone. On a bad day, the best thing to do is to wait it out or distract your brain by doing something fun or productive.
Your physical and mental health rely on taking care of yourself and eating clean, nutrient-rich foods.
Next time you feel stuck in a rut or need a little cheering up, a bite of dark chocolate might be the cure you need.
Curious to see what you should eat to lift your spirits? Read on to find out!
Goji berries are among the top superfoods in the world due to their high antioxidant content and a myriad of vitamins and minerals. This small, yet powerful fruit is native to China where it’s been used in traditional medicine for centuries.
Goji berries are a natural source of healthy energy and can help regulate your mood, boost your immunity and sharpen your focus.
You can eat them dried or fresh, in trail mixes, baked goods and smoothie bowls.
Turmeric, dubbed the Golden Root of India and Southeast Asia, has powerful anti-inflammatory and pain-reliving properties. It’s an important plant in alternative Ayurveda medicine used for health and healing.
Beside its many benefits to your physical health, turmeric can positively influence your mood and cognitive functions. Turmeric balances out your digestive system and fights inflammation in the gut, listed among the leading causes of depression.
Whenever you feel down, brew a cup of turmeric tea or try our organic Golden Root Turmeric Latte Mix.
Wild salmon is rich in omega-3 fatty acids and vitamin B12, both of which help simmer down inflammation in the body and support your nervous system. Low levels of these two nutrients can lead to mood swings or even the onset of depression.
To preserve all the nutrients in salmon, steam or roast it with a drizzle of olive oil, seasoning and vegetables of choice.
Many of us reach for chocolate when we don’t feel good emotionally and it seems to help instantly. This is because raw cacao is rich in L-tryptophan, an amino acid essential for the production of serotonin (the hormone of good mood).
Dark chocolate with higher cocoa percentage contains important vitamins, minerals and antioxidants and can help prevent premature aging.
The main compound in raw cacao responsible for boosting your mood is phenethylamine that helps release endorphins in the brain. It’s also rich in anandamide and serotonin, neurotransmitters that contribute to good mood and feelings of happiness.
Take a bite of dark chocolate, a cup of hot cocoa or munch on raw cacao nibs for an extra dose of dietary fiber, magnesium, iron and antioxidants.
Quinoa is yet another superfood rich in minerals, vitamins, antioxidants, and dietary fiber. It’s a complete protein (containing all 9 essential amino acids) and a complex carbohydrate. This ancient seed can help maintain healthy gut flora and give the body long-lasting energy.
Quinoa can improve your mood by increasing the production of serotonin in your brain. It’s also rich in magnesium that can help relieve moodiness, stress, anxiety and irritability.
Add some quinoa to your meals, make a quinoa salad or add it to a smoothie any time you need to brighten up.
Avocado is becoming a staple in modern healthy diets, despite its high fat content. The nutrients present in the fruit categorize it as a superfood with high amounts of folic acid, B vitamins and omega-3 fatty acids.
In addition to these powerful mood-boosters, avocado can help balance out your hormones and brain chemistry. It also contains tyrosine – an amino acid that your body breaks down to dopamine (the hormone regulating pleasure, good mood and motivation).
Enjoy avocado in salads, sandwiches, dressings and smoothies. You can also make a raw cacao avocado mousse for double the benefits.
Your gut is populated with useful bacteria that keep the flora clean, healthy, and able to metabolize any food with ease. Factors like environmental pollution, eating processed foods and inactive lifestyle can cause a range of issues and disrupt the proper functioning of your digestive system.
Gut inflammation is one of the main biological causes of depression, anxiety and similar stress-triggered mental conditions. In order to maintain the level of healthy gut bacteria at an optimal level, you should be extremely careful about what you eat.
When the good bacteria in the gut are low or there’s inflammation, you need to use probiotics to balance everything out. Kefir can help.
This fermented dairy-based beverage contains a lot of gut-friendly strains of bacteria that can soothe and heal gut issues and ease inflammation.
Most of these bacteria have the ability to increase the levels of serotonin and dopamine in the brain, leading to a better mood and less stress.
Valerian root is not a food item per se, but an herbal supplement that can help you relax and feel calmer.
It can relieve symptoms of insomnia, anxiety, stress and even digestive issues by soothing your nervous system.
The compounds in valerian root increase the level of gamma-aminobutyric acid (GABA) in the brain. This important neurotransmitter acts as a mediator between your nervous system and your brain, transferring and filtering the messages between them.
If the levels of GABA are low, the nervous system becomes overly active, ultimately leading to an array of mental conditions, among which are anxiety and depression.
A cup of valerian root tea can do wonders whenever you’re sad, stressed or need a little pick-me-up.
WHAT ARE YOUR FAVORITE MOOD-BOOSTING FOODS?
Eating a balanced, healthy diet is the best thing you can do for your mental and physical well-being.
Head over to our blog to discover more health, wellness and turmeric-related articles and tips. Make sure to sign up for our newsletter to receive more goodies and product updates in your inbox!
Author Bio & Photo:
Frosina is a freelance writer for hire specializing in lifestyle, health and wellness topics. When she’s not busy writing about productivity tips and mindfulness, you can find her learning all about digital marketing and dreaming of Italy.
You can learn more about Frosina at https://figsproutcreative.com/ and connect with her on Instagram, Twitter and LinkedIn.
]]>The commercial beauty industry nowadays is all about the external appearance and less about internal nourishment and health. Big cosmetic companies use clever marketing tactics to create (rather than fulfill) the need for a new product, promising to make you feel more confident and beautiful.
Behind the packaging, campaigns and photoshopped images, lies the truth about conventional beauty and skincare and ironically, it’s not pretty. The majority of products on the market are full of chemicals, toxins and cancerogenic substances that enter your body on a daily basis. Ready to make the switch from conventional to natural beauty? Read on to discover where to start and what you should know before you do.
MAKING THE SWITCH TO NATURAL BEAUTY PRODUCTS
If you’re used to conventional beauty products, you may find it challenging to switch to more natural alternatives. It’s a journey of trial and error and not giving up. Though more and more natural and organic beauty brands are emerging on the market, not all of them work as promised. Green washing finds its way even among natural products, so it’s important to know that if it’s natural or organic, it doesn’t automatically mean ‘good for you’. You should still read the labels and do your own research. Many mainstream beauty and skincare products contain a long list of harmful chemicals like parabens, mineral oils, Sodium Laurel Sulfate (SLS), perfume (petroleum-based), and phthalates. When you read labels, remember that ingredients are listed in order of amount present in the product. The first few ingredients prevail in the formula and the last ones are present in small amounts. For example, if a natural product mentions a certain essential oil as its selling point, but the ingredient is the last on the label, the amount in the product is insufficient to provide any benefits or results.
A great example is the difference between a conventional and a natural deodorant. Commercial brands use chemicals and preservatives to which many people can be allergic to, but the product is effective for most people. On the other hand, natural deodorants, although made with gentle and organic ingredients, may not be effective against sweating and odors the same way as commercial ones. In any case, balance is key. When you start switching to more natural products, your skin, hair and body will need some time to adjust to a new routine. You, too, will need to spend time gathering information, learning all about natural beauty and testing new products.
NATURAL HAIRCARE AND SKINCARE
In many instances, natural skincare products are more expensive than regular ones. When transitioning, bear in mind that you’ll need to discover what works for you and what doesn’t. This process may not be budget-friendly, but for starters, you can make your own natural beauty products at home. Let’s use turmeric as an example here – known for its anti-inflammatory, anti-microbial and anti-aging properties, it’s the perfect base for a natural beauty product catering acne-prone and damaged skin.
FACE
There are tons of recipes for homemade face masks, hair conditioners, body lotions, and body scrubs. Most of them are cheap and you can use food items you already have at home. You can customize the recipes and swap out ingredients that fit your skin type and hair texture. When you’ve found the perfect natural brand or homemade recipe, you’ll be ready to take the next step.
Here’s an easy recipe for a nutrient-rich, anti-inflammatory face mask:
Mix the ingredients together to form a paste. Apply to your face and neck with a brush and leave it on for 20-30 minutes. Rinse well with warm water. Note: Turmeric may stain your skin, clothes and bathroom sink. When using the mask, wear old clothes or a towel to prevent stains and rinse your sink immediately after use.
HAIR
Avocado and eggs are not only a great breakfast – your hair could use some of their vitamins and minerals, too! This hair mask will give your hair all the nutrients it needs, leaving it silky smooth and refreshed. Simply mash together 1 egg with 1 ripe avocado until you reach a smooth consistency. Apply on your hair and leave it on for 5-10 minutes. Rinse thoroughly with warm or lukewarm water. Shampoo as usual.
HEALTHY FOOD AND LIFESTYLE
No conventional or natural beauty product can be effective if you don’t follow a clean diet. The health of your skin, hair and nails is directly correlated with the types of food you’re consuming daily. For example, if your meals are loaded with carbs, unhealthy fats and little nutrients, you’ll see it on your skin through breakouts, dullness, flaking and premature aging. The same goes for your hair. For example, most conventional shampoos promise shiny, luscious hair with regular use, but you keep ending up with dry, brittle, lifeless strands. This is because the products strip your scalp from its natural oils to give you that squeaky-clean feel.
The skin on the scalp then tries to overcompensate for the lost oils by producing even more oil. This is the reason why your hair is a greasy mess the day after you washed it. The hair needs nourishment from the inside, starting from the roots all the way to the ends. You can do this by eating fresh, unprocessed, nutrient-rich foods, such as:
You can also use most of these items to prepare homemade masks and beauty treatments.
We’re all about natural and organic beauty and lifestyle and we hope these tips will help you transition to a cleaner beauty routine seamlessly.
If you’d like to explore natural living, wellness and turmeric lattes, check out our blog.
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Author Bio & Photo:
Frosina is a freelance writer for hire specializing in lifestyle, health and wellness topics. When she’s not busy writing about productivity tips and mindfulness, you can find her learning all about digital marketing and dreaming of Italy.
You can learn more about Frosina at https://figsproutcreative.com/ and connect with her on Instagram, Twitter and LinkedIn.
]]>Photo by Chloè Besson
Like many entrepreneurs and others who mainly work from home, Andrea and I are used to having extra time in the morning. It allows us to start our day slowly, journal, meditate, and spend extra time making our coffee justtttt right! Because let’s face it: coffee is just one of those things that many of us look forward to in the morning. And now that we don’t have to pour it in a thermos and rush out the door, we have the opportunity to make our mornings special.
By staying home right now, there is additional time to not only make your coffee, but to make your coffee work FOR you. Here are some ingredients to superboost your coffee so you can start your day off feeling balanced and energized:
The names for coffee mixed with fat include “butter coffee” and “superhuman coffee,” but the one you’ve probably heard of is “bulletproof coffee.” Coined by Dave Asprey, bulletproof coffee is high quality brewed coffee blended with MCT oil and grass-fed butter or ghee. Its touted benefits are boosting energy without a caffeine crash, improving mental performance, facilitating weight loss through burning stored fat, and curbing cravings. But as trendy as bulletproof coffee is, it’s actually based on drinks people were making and enjoying long before this, high in the mountains of Tibet. For these people, adding fat to their tea energized them while ensuring their joints stayed healthy and strong---both very necessary while living in a physically taxing environment. It was here that Asprey first drank yak butter tea, and wanted to replicate the impact it had on his brain and body.
Benefits: Because fats don’t spike your blood sugar and insulin levels, adding them to your coffee will help stave off cravings for sugar and carbohydrate-rich foods and promote feelings of fullness. Starting your day off with healthy fats also promotes steady energy, so maybe you won’t need that next cup in the afternoon. In addition to being a quick source of energy, the fats found in coconut and MCT oil (called medium-chain fatty acids) can be used by the brain for energy as well.
High-quality saturated fats (organic, virgin, and unrefined coconut oil, cream, and milk; and grass-fed butter and ghee) have a range of health benefits: they make up portions of our brain tissue and hormones, help us absorb nutrients from our food, and play a role in immunity. For instance, coconut contains caprylic acid, a fat that helps fight off pathogenic bacteria, yeast, and viruses. In doing so, caprylic and other fatty acids support the beneficial microorganisms in our gut microbiome. Butyric acid, found in butter and ghee, nourishes cells in the colon, and may inhibit the growth of cancerous cells there.
Turmeric has potent anti-inflammatory properties, meaning it can be helpful for a variety of conditions that have an inflammatory component such as autoimmunity, PMS and menstrual issues, fatigue, arthritis, injury, anxiety, depression, and pain. It also works as an antioxidant (helps protect cells from damage) and helps fight off pathogenic microbes. Make sure to add black pepper along with your turmeric as compounds in black pepper activate it (and fat enables the body to absorb it).
Ginger is another anti-inflammatory and antioxidant-rich spice that also helps stabilize blood sugar and may ease pain. One of ginger’s most notable functions is as an adaptogen, a compound that helps protect the body from the negative effects of stress. If you’ve been experiencing more stress, fatigue, and low mood than usual, ginger is a great addition to your coffee and other dishes.
The powers of turmeric and ginger combine in Golden Root Turmeric Latte Mix! Together, these spices help to boost mood and endurance while easing stress and inflammation. Morning win: you don’t have to measure out the different spices yourself!
Cinnamon has antioxidant and anti-inflammatory properties, helps cells respond to insulin (key to blood sugar balance), may lower blood pressure, and helps protect against conditions such as type II diabetes and heart disease. It’s a sweet spice that works overtime for your body.
Nutmeg has antioxidant, antimicrobial, anti-inflammatory activity, and may help lower cholesterol as well. Maybe it’s time to keep this spice in use all year long!
Collagen is a protein that provides strength and structure to various tissues in the body, such as the bones, joints, skin, and the cells lining the digestive tract. In addition to helping the body repair these tissues, collagen has a neutral flavor and quickly dissolves in coffee, making it an easy way to get some protein in the morning.
INGREDIENTS:
INSTRUCTIONS:
Add all ingredients to a blender and blend until frothy and smooth. Pour into your favorite mug and enjoy. The fat will begin to settle and separate as the drink cools, so it’s best enjoyed while piping hot!
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Maria Capecelatro is a Master Nutrition Therapist and Stress Detox Expert in Denver, CO. She started her practice to help those struggling with Depression, workout/injury Recovery, Energy, Anxiety, and Mood feel like themselves again through nutrition and lifestyle changes. These five issues can get in the way of being our best selves and achieving our dreams. IF we let them. Contact Maria at maria@mariarose.co or via her website.
Photo by: JoAnne Capecelatro Photography
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Preheat oven to 420 degrees.
Wash 1 head of cauliflower and cut florets into small pieces.
Add 4 tbsp of olive oil or enough to completely coat cauliflower, mix with hands.
Add more salt, pepper, or garlic powder to taste (optional).
Put cauliflower florets onto lined baking sheet and bake for 40min or until golden.
Eat while hot or store in fridge for up to 1 week. Add turmeric roasted cauliflower to a stir fry or salad throughout the week!
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This is the third post in our series exploring inflammation, how it plays into common conditions, and natural ways to ease inflammation. You can read all about inflammation, when it’s good, and why chronic inflammation is harmful here, and about how to ease emotional stress and aid workout recovery here.
Over 50% of women experience pain with menstruation, and many experience other cycle-related symptoms such as mood swings, headaches, and fatigue. Women with painful periods often experience less satisfaction with their lives when they are menstruating compared to when they are not and compared to women with less difficult cycles. In school and the workplace, painful and difficult periods are a factor in absenteeism. What to do if you don’t want Mother Nature keeping you from being a badass? Luckily, you can combat PMS and tough periods with foods, supplements, and holistic practices, no matter which phase of your cycle you’re currently in.
Ever wonder why women seem to just glow during pregnancy? High progesterone levels play a big role: not only is progesterone vital for maintaining pregnancy (inhibiting uterine contractions), it also boosts mood. In women who are not pregnant, progesterone plays an equally important part in mood and the menstrual cycle. Following ovulation, progesterone levels slowly rise, increasing the amount of blood vessels in the endometrial lining (the portion of the uterus that is shed during menstruation) in anticipation of conception. If conception does not occur, progesterone levels fall and menstruation begins.
Generally, when progesterone is in balance with estrogen, PMS and menstruation symptoms such as mood swings and pain are minor or nonexistent. Unfortunately, many foods and toxins can increase estrogen and amplify its effects in the body, creating an imbalance between these two hormones. Moreover, stress leads to lower progesterone levels (more on that in the next section), further tipping the scales. Low progesterone and high estrogen can result in cramps, heavy bleeding, depression, anxiety, headaches, and other PMS symptoms.
Cortisol is a hormone that is released from the adrenal glands during times of stress. In addition to cortisol, the adrenal glands produce and release other hormones, one of which is progesterone. During times of stress, the adrenal glands convert progesterone into cortisol, meaning chronic stress can lead to chronic underproduction of progesterone and exacerbate PMS and menstrual symptoms.
If you’ve ever had a period start earlier than expected, it could be due to stress--physical and/or emotional--contributing to lower progesterone levels. Recall that adequate progesterone levels inhibit menstruation until the end of the cycle, meaning low progesterone levels can lead to spotting and a shorter menstrual cycle.
In addition to lowering progesterone production, physical and emotional stress increase inflammation in the body. Further, progesterone is used to make cortisone, an anti-inflammatory hormone that eases pain, so low progesterone levels are a factor in creating increased inflammation and pain. Women with painful menstrual cramps often have higher levels of pro-inflammatory chemicals than women who do not experience painful cramps. These inflammatory chemicals are produced in the lining of the uterus where they cause contractions and pain.
Inflammation from sources other than emotional and physical stress can impact PMS and menstrual symptoms. Have you ever noticed that your periods are worse following a high intake of alcohol or sugar? Inflammatory foods can increase inflammation in other areas of the body, including the uterus. Thankfully, this also means that foods, supplements, and practices that ease inflammation can positively affect PMS and menstrual symptoms.
References
_________________Further Reading on Hormones, Stress, and Natural Remedies for PMS & Menstrual Symptoms
Demaria, R. (2012). Dr. Bob’s Drugless Guide to Balancing Female Hormones. Westlake, OH: Drugless Doctor LLC.
Hudson, T. (2008). Women’s Encyclopedia of Natural Medicine. New York: McGraw-Hill.
Northrup, C. (1994). Women’s Bodies, Women’s Wisdom. New York: Bantam Books.
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Author Bio
Maria Capecelatro is a Master Nutrition Therapist and Stress Detox Expert in Denver, CO. She started her practice to help those struggling with Depression, workout/injury Recovery, Energy, Anxiety, and Mood feel like themselves again through nutrition and lifestyle changes. These five issues can get in the way of being our best selves and achieving our dreams. IF we let them. Contact Maria at maria@mariarose.co or via her website.
Photo by: JoAnne Capecelatro Photography
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This is the second post in our series exploring inflammation, how it plays into common conditions, and natural ways to ease inflammation. You can read all about inflammation, when it’s good, and why chronic inflammation is harmful here.
Sore muscles, low mood, fatigue--what do these issues have in common? Some of you may recognize these as symptoms of overtraining, but these three issues also share the common thread of inflammation. Both physical and emotional stress can create inflammation, meaning you don’t need to go for a grueling 2 hour run to feel sore, defeated, and tired.
Exercise is a physical stress to the body but the results of exercise depend on intensity and duration. Compared to individuals who do not exercise, those who exercise at any level have lower levels of inflammation. This makes sense when you consider the positive effects that exercise has on factors such as stress and cholesterol levels. Conversely, intense and lengthy workouts, are like an assault on the body instead of gently challenging the body to adapt. Prolonged exercise increases levels of numerous inflammatory markers in the brain and muscles, and can damage muscle tissues. Moreover, there appears to be a point at which exercise switches from a healthy challenge to a harmful activity: while people who exercise moderately are less likely to get sick, those who exercise intensely are more likely to get sick. Given that intense exercise increases inflammation, you can see how chronic intense exercise can lead to chronic inflammation and sickness.
Emotional stresses, like giving a presentation or worrying about a fight with a loved one, can force the body to react to a social stressor similarly to anticipating physical injury. This means your body is already preparing your immune system for harsh cellular battle before the stress even takes place. And, you guessed it, this involves an increase in inflammatory molecules throughout the body.
Similar to exercise, the outcome of emotional stress is directly related to the duration of the stress. While a short-term emotional stressor can promote our immune system’s response, chronic stress can dampen it. And remember, we want our immune system to be strong enough to respond appropriately when faced with an injury or infection. What we don’t want is an otherwise minor cold to have us down for the count for weeks. Chronic stress and inflammation can feed into each other, creating a vicious cycle: emotional stress can increase inflammation, and inflammation can in turn increase levels of cortisol, a hormone released when the body is under stress.
Inflammation, physical and emotional stress can contribute to depressed or anxious mood states as inflammation alters levels of neurotransmitters. These chemical messengers in our brain are involved in mood, cognition (thinking), behavior, sleep, and appetite. So, through inflammation, you can experience pain, fatigue, and low mood in response to emotional stress. Inflammation is also why an intense workout can lead to mood and behavioral changes that we associate with emotional stress, even when we’re not feeling stressed.
Since inflammation is a common factor in physical and emotional stress, incorporating foods and practices that ease inflammation can help improve symptoms in both of these situations:
Photos by Taylor Powers Photography
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Maria Capecelatro is a Master Nutrition Therapist and Stress Detox Expert in Denver, CO. She started her practice to help those struggling with Depression, workout/injury Recovery, Energy, Anxiety, and Mood feel like themselves again through nutrition and lifestyle changes. These five issues can get in the way of being our best selves and achieving our dreams. IF we let them. Contact Maria at maria@mariarose.co or via her website.
Photo by: JoAnne Capecelatro Photography
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This is the first post in a series of posts exploring inflammation, how it plays into common conditions, and natural ways to ease inflammation.
Inflammation is present inside all of us, even if we can’t feel it. While acute inflammation is a normal biological response to injury or infection, it can also persist (which makes it chronic), contributing to serious medical conditions. You could even argue that 8 of the top 10 causes of death in the United States can be linked to chronic inflammation.
Like firemen to a fire, inflammation in response to injury or sickness is necessary and beneficial. The signs of inflammation that we can see and feel--pain, redness, swelling, and heat--combined with inflammation’s effect on behavior signal us to rest and take care of ourselves. Inflammation is one of the many mechanisms that contribute to the body’s homeostasis, or desire to be in balance when faced with disturbances. Inflammation in this sense is good because it heals anything from a sprained ligament to the common cold.
In the body, an injury or pathogen--a harmful virus, bacteria, or other microorganism--triggers a series of chemical messengers that initiate inflammation which is intended for healing and repair. You can visualize this process by thinking about what happens when a building catches on fire: there is a distress signal, firemen and first responders arrive, the fire is put out, and debris is disposed of. Sensing these chemicals, phagocytes--immune cells that gobble up microorganisms and cellular waste--arrive at the site and get to work. These chemicals cause your blood vessels to dilate which allows oxygen and nutrients to reach the area faster. In the liver, these chemicals initiate the production of proteins, some of which help with clotting to stop bleeding, and others that attack pathogens.
But inflammation is supposed to be a short-term response. When it becomes chronic, it causes harm. Think about what would happen if firemen kept fighting a fire that was already extinguished: they would end up flooding the rooms and hallways, ultimately damaging the building more. The initial, local problem would soon have far-reaching consequences. This is exactly the scenario that plays out in the body when inflammation becomes chronic.
With chronic inflammation, protective processes spiral out of control, causing further damage locally and in other areas of the body. For instance, proteins that help stop bleeding can stick together and build into a mass that makes blood flow to the injured area more difficult, thus slowing down the healing process. Likewise, breaking down a small amount of muscle for tissue repair is beneficial but continued muscle breakdown can result in reduced muscle mass and strength.
Chronic inflammation can also impair mood and cause weight gain. Some inflammatory chemicals alter the levels of neurotransmitters, the chemical messengers in the brain that influence appetite, energy, motivation, and mood. This helps explain why individuals with infections or other inflammatory conditions like autoimmune disease often develop mood disorders.
Chronic inflammation is like a silent tornado, building up speed and increasing in size as each inflammation site affects other areas of the body, creating more inflammation and more sites of damage. Fortunately, there are ways to ease inflammation, no matter its origin. The next posts in this series will explore how chronic inflammation contributes to common health conditions, and discuss natural anti-inflammatory foods and practices.
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Maria Capecelatro is a Master Nutrition Therapist and Stress Detox Expert in Denver, CO. She started her practice to help those struggling with Depression, workout/injury Recovery, Energy, Anxiety, and Mood feel like themselves again through nutrition and lifestyle changes. These five issues can get in the way of being our best selves and achieving our dreams. IF we let them. Contact Maria at maria@mariarose.co or via her website.
Photo by: JoAnne Capecelatro Photography
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Photo by: Taylor Powers Photography
Article by: Natalie Steiner
We have all heard that there’s such thing as ‘too much of a good thing’, but I bet you wouldn’t correlate your daily cups of zing to your intense PM cravings, would you?
While we make that first cup of coffee in the morning or pick one up along the way, we may not think that this could be the reason we are overeating later in the afternoon; and maybe that first cup isn’t the trigger. It’s when we reach for that second, third or even that fourth cup that can turn our cortisol levels haywire and crave not just carbohydrate or sugar-laden foods, but overdo our food and beverage consumption altogether.
Caffeine gives us perceived energy because it actually blocks adenosine receptors, which are chemicals responsible for making us feel sleepy. Adenosine also helps us taste sweet flavors. So, if you’re craving something around 3pm pacing your office cafeteria for something yummy, this doesn’t just have to do with lack of willpower. Caffeine literally makes you crave sweets more strongly. Once that cup of coffee wears off, adenosine comes rushing back in, causing a rebound effect.
The last thing I wanted to do was give up coffee in recent months and contrary to what I thought, I found myself to be way less hungry, way more even-keeled and even, do I dare say, more productive. This has to do with what coffee does to your palate and what caffeine does to your cortisol. Let’s take a closer look!
Your body reads each cup of coffee as encountering a stressful situation. It puts your adrenal glands into fight or flight mode releasing cortisol and adrenaline. That means each time you’re consuming caffeine, you’re preparing for a small (1-2 cups) to large (3+ cups) catastrophe that never comes. Interestingly enough, there have been studies that show daily consumption of coffee or caffeine actually builds a tolerance to caffeine on a daily basis rather than consuming occasionally. In other words, consuming caffeine only occasionally increased cortisol across the day rather than consuming caffeine on a daily basis. While this may sound that your body is better off having coffee everyday, research shows that your adrenal glands’ ability to respond and secrete the proper level of hormones back to baseline, diminish overtime.1 This is when you start carb-craving.
Once upon a time, your grande or vente starbucks latte may have made you feel like you were on top of the world! Focusing, exercising efficiently, endless productivity, you name it. But then gradually, it gets harder and harder to produce what you need to counteract all of that caffeine, your liver takes a hit and you wind up reaching for the cookie at 3pm. Or pizza at happy hour or that extra margarita. Overeating later at dinner. Dehydrated. Tossing in your sleep.
Not only does caffeine perpetuate cravings, it disrupts your circadian sleep cycle. Caffeine enters the bloodstream through the stomach and small intestine and can have a stimulating effect as soon as 15 minutes after it is consumed. It’s also wiping out iron stores, tryptophan and serotonin levels. Once it’s in the body, caffeine persists for several hours; it takes about 6 hours for one half of the caffeine to be eliminated from your body. Depending on your chemistry, this amount that is eliminated and time duration that it takes can vary. Think about if you’re having 3 cups a day (300+ mg of caffeine), your last one being at 3pm; at 3am, you’re still detoxing in your sleep. Wondering why you’re waking up in the middle of the night, frequently? Cut down on your caffeine, for sure. Even cutting one cup, particularly that afternoon cup, could do wonders for your sleep and overall cognitive function over time; cravings will diminish, metabolism will regulate itself back to normal and cortisol will level out to baseline leaving you less stressed and/or brain-fogged.2
There is no doubt that caffeine can have great physical and cognitive benefits and even bring joy to your daily routine! Not an easy thing to kick. Don’t forget that caffeine is the number one drug in the US. Your dopamine receptors and neurotransmitters are literally screaming for that caffeine fix when you don’t have it. Rebalancing particular amino acids such as tyrosine, GABA, phenylalanine, l-glutamine and l-tryptophan can help rebalance your brain chemistry and ease the shift when weaning off of caffeine. Switching to green tea or matcha tea can help, but it is still caffeine, even though it’s significantly lower in caffeine (35 – 55mg) per 8oz cup. I don’t particularly recommend cutting things out cold turkey as it could have a more detoxifying effect on the body than titrating down slowly. For instance, I was an Americano gal (and probably always will be at heart!). Having two a day was wreaking havoc on my nervous system and my energy. By cutting out the second one for two weeks, and then gradually to one espresso shot during the third or fourth week, I feel so much better, sleep better and my cravings have diminished dramatically. Still have that little shot to go! I tell you what’s helped, an amazing caffeine-free substitute over here in Denver, CO that are sold online; Golden Root Turmeric Latte sachets with a pinch of steamed organic coconut milk. It’s a blend of simple, yet potent spices such as turmeric, sea salt, ginger and cayenne with a little non-dairy coconut creamer included giving it just the right punch and creaminess with great antioxidant benefits. Of course this alone and herbal teas or even chicory root, which has a similar taste to coffee are also wonderful alternatives.
If nothing else, cravings don’t have to be such a battle. Try out lowering or eliminating caffeine altogether as a test experiment! I know your liver, wasitline and hormonal health will be very happy with you.
References:
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Author Bio
Natalie Steiner is a Clinical Nutritionist, MSc and certified as a Corporate Wellness Consultant from the Corporate Health & Wellness Association. She combines 20 years of corporate experience with holistic health practices to help improve the well-being of professionals and organizations. You can learn more about Natalie and her Corporate Wellness Practice at www.nataliesteiner.com and connect with her on Instagram, Facebook and LinkedIn.
Summer is the season of having fun, exploring, enjoying the outdoors and sipping cocktails at sunset. Whether you’re on vacation or relaxing at home, an iced beverage or cool treat is the best way to feel refreshed and enjoy the summer season.
To help you stay hydrated and happy, we gathered some of the tastiest, easiest drink and dessert recipes for summer. You can make them at home with just a few ingredients and no fancy equipment.
Read on to discover 8 simple and delicious refreshments that’ll keep you cool on hot summer days.
1. Iced Turmeric Latte - T W O W A Y S
Ingredients:
How to make it:
In a glass, pour 1-2oz of hot water on top of the turmeric latte mix. Stir until dissolved to make a concentrate. Let concentrate cool completely, then fill the glass halfway with cold milk. Add ice cubes and top with whipped coconut cream and a pinch of cinnamon (optional). Serve immediately.
Method #2
Ingredients:
How to make it:
Pour all ingredients (except the ice) in a blender and pulse until everything is well incorporated. Pour the latte in a tall glass and add the ice. Serve immediately.
2. Iced Turmeric Fruit Tea
Homemade iced tea with turmeric is the go-to summer beverage when you want to stay hydrated without packing in extra calories. You can make this tea with sweeteners like Stevia or add orange juice to add natural sweetness.
You’ll need:
How to prepare it:
In a saucepan, pour the water, tea bag, turmeric powder, pepper and cinnamon and bring everything to a boil. Reduce the heat and let it simmer for 7-10 minutes. Remove the saucepan from the heat and let it steep at room temperature. Once completely cooled, add the sweetener, lemon zest and lemon juice. Stir. Pour into a cup, add ice and garnish with mint leaves. Serve immediately.
3. Iced Vanilla Turmeric Coffee
On busy mornings when you crave caffeine to wake you up, this iced vanilla turmeric coffee will help you start your day right.
Ingredients:
Directions:
Pour the espresso in a blender and add the milk, turmeric latte mix, vanilla and sweetener. Blend until well incorporated. Fill a tall glass with ice and pour the coffee. Serve immediately.
4. Watermelon Raspberry Lemonade
Watermelons are made of 90% water and 10% fruit sugars, making them the perfect base for a healthy naturally sweetened lemonade.
To make this simple refreshment, you’ll need:
Preparation:
Put the raspberries, watermelon, lemon juice and sweetener in a blender and process until the fruit is pureed. Transfer the mixture into a pitcher and add the water. Stir and pour into ice-filled glasses. Garnish with fresh raspberries and mint leaves.
5. Virgin Pina Colada with a Twist
This popular cocktail will transport you to a tropical vacation on a white sandy beach with palm trees and light breeze. For a fun little twist, we added a hint of turmeric to the recipe.
To make this Pina Colada, you’ll need:
Preparation:
Pour all ingredients (except the ice) into a high-speed blender and blend until smooth. Add more coconut milk if the mixture is too thick. Fill glasses with ice and pour the cocktail. Garnish with lavender or rosemary sprigs and pineapple slices.
6. Grilled Peaches with Vanilla Ice Cream + Turmeric Topping
This easy and refreshing dessert is a no-brainer that’ll keep your sweet tooth happy and cool you off on hot summer days.
You’ll only need a few ingredients:
Preparation:
Cut the peaches into halves, removing the pit. Coat the halves with honey or maple syrup to prepare them for grilling. Grill them for a couple of minutes on each side until you see lines forming. Remove from grill and add a scoop of ice cream to each peach. Drizzle with caramel sauce and sprinkle turmeric latte mix on top.
7. Turmeric Latte Ice Cream
Turmeric latte AND ice cream in the same sentence? Sign us up! This recipe is not only low in calories, but it’s also insanely good for you!
To whip up this golden ice cream, you’ll need:
How to make it:
Place the ingredients into a saucepan on medium heat (don’t let it boil) until the turmeric latte mix dissolves. Reduce the heat and bring the mixture to a slight simmer. Remove the saucepan from heat and let it cool at room temperature for a couple of hours. Then, place the mixture into an ice cream maker and once it reaches a creamy texture, serve immediately or transfer into a container to freeze. Note: If you don’t have an ice cream maker, pour the mixture into a container, place it in the freezer and stir it thoroughly every 2-3 hours to reach a creamier texture.
8. Strawberry Mango Sorbet
There’s nothing more satisfying than a freshly made sorbet with your favorite summer fruits!
For this recipe, you’ll need:
How to prepare it:
In a saucepan, bring the water and sugar to a boil and stir until you get a light syrup. Remove from heat and let it cool. In a blender, place the frozen mango pieces and strawberries and process until smooth. Add the syrup, lime or lemon juice and zest. Pulse until you get an even mixture. Transfer the puree into a container and put it in the freezer for a few hours until firm. Stir the sorbet every couple of hours. Garnish with fresh mint leaves before serving.
WHAT’S YOUR FAVORITE SUMMER REFRESHMENT? Share your creations with us over on Instagram and let us know how you stay refreshed and cool this summer!
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Author Bio
Frosina is a freelance writer for hire specializing in lifestyle, health and wellness topics. When she’s not busy writing about productivity tips and mindfulness, you can find her learning all about digital marketing and dreaming of Italy. You can learn more about Frosina at www.figsproutcreative.com and connect with her on Instagram, Twitter and LinkedIn.
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Smoothie season has arrived! Give your smoothie an added anti-inflammatory and antioxidant boost with our caffeine-free turmeric latte mix. This is one of our favorite squash-based smoothie recipes because of it's creamy texture, turmeric spiced flavor, and superfood toppings.
Photo by Rochelle Bilow
This recipe was developed by classically trained chef, Rochelle Bilow. She is a student of ayurveda and whole-self wellness and she works as a writer and recipe developer. Rochelle's focus now is helping others explore how their food choices can impact their health and wellness on a deeply intuitive level, using restaurant secrets, classic cooking techniques, scrappy farm know-how, and ayurveda's wisdom.
Recipe by: Rochelle Bilow
There is turmeric and then there is turmeric. If you've ever cooked with quality turmeric, you know what I'm talking about: Once you've tried the good stuff, the mass-produced supermarket shaker canisters just won't cut it. What separates the wheat from the chaff is the quality of the root used. High-caliber turmeric has an earthy, medicinal taste that sings (and tastes of more than just "yellow"). I knew I'd sniffed out a keeper when a bag of Golden Root turmeric latte mix made it into my kitchen, and yes, I did say latte mix.
I know what you're thinking: Isn't a latte mix a little... basic? A little too "do it for the 'gram"? I used to think so too. But trust me here; this is anything but basic. Yes, I've whisked it into a few mugs of frothy macadamia nut milk, but where I think it really shines is in baking and savory cooking projects.
And here's why: It's not just turmeric. It's a blend of coconut sugar, coconut milk powder, ginger, black pepper, pink salt, and cayenne. There's also a Spicy Unsweetened version that leaves out the coconut sugar. It's the blend of ingredients that gives the mix an unctuous, well-rounded flavor straight turmeric doesn't have. It takes a lot to receive a recurring invite into my kitchen pantry, and this little package has earned a front row seat (literally, it's in front of everything else in my cupboards for easy access). I've been working on a lot of creative turmeric-forward recipes, which I'll be sharing with you over the next few months. First up is a roast chicken so golden and juicy, you'll find yourself standing at the counter, eating it with your bare hands. Don't say I didn't warn you.
Golden Roast Chicken
You're going to start by spatchcocking the chicken, and before you freak out let me assure you that it's actually rather simple. Spatchcocking = removing the backbone. That's basically it. I use a pair of kitchen shears to snip along both sides of the spine, then lift it up and off the carcass. (Don't toss it; you can use it to make stock with the picked-over carcass.) After that, you'll use your palms to flatten the chicken as much as possible. Bon Appétit has a great visual guide here if you're still wary.
Rub the entire chicken down with the toasted sesame oil, massaging it into the skin as well as the backside of the body. Set aside. In a zip-top bag, mix together the yogurt, buttermilk, and two tablespoons of the turmeric mix. Add the oiled-up chicken and close the bag. Work the marinade into the chicken by massaging the bag, then place in the fridge for at least two hours and up to eight.
Remove the chicken from the fridge and wipe off/discard the marinade. There's no need to rinse the chicken, and in fact please don't. Pat the chicken dry with paper towels, and place on a wire rack set over a sheet tray or plate. Keep at room temperature for 30-45 minutes, to take the fridge chill off. (A room-temperature chicken will achieve a better sear and color.) Preheat the oven to 425 degrees.
In a small bowl, mix together the coconut oil, slightly softened, salt, and remaining turmeric mix. Rub that all over the chicken, focusing primarily on the skin side. Preheat an 8- or 9-inch cast-iron pan over medium-high heat with a smear more coconut oil. Add the chicken, skin-side down, and cook for 2-3 minutes, until a you've achieved a sheen of golden-brown color on the skin. Remove the chicken, and add the stock. Use a wooden spoon to scrape up any browned bits. Flip the chicken skin-side up and place the pan on a rack positioned in the middle of the oven.
Cook for 35-40 minutes (oven "actual" temperatures vary drastically, so be watchful and vigilant), until a thermometer inserted into the thigh reads 150 degrees. I am well-aware the FDA recommends cooking poultry to 165˚, but I am accounting here for carry-over cook time. I also worry less about food safety issues when working with quality meat from local farmers. I empower you to make your own choice as to which temperature you'll go to.
Remove the chicken from the oven and set on a clean wire rack to rest 10-15 minutes. Carve, and serve.
Yield: 4-6 servings
This time of year we’re all about immune system boosters. We teamed up with Chief Nutrition Officer, Maria Capecelatro of Unwrapp’d, to bring you insight on how to keep your immune system healthy and functioning properly throughout the winter months. Unwrapp’d is an incredibly tasty and nutrient-dense bar dough. You can shape it, bake it, or eat it by the spoon-full to keep you fueled for physical activity or life on-the-go. They also happen to produce Unwrapp’d in the very SAME commissary kitchen that we make Golden Root in Denver, CO. We’re so proud to team up with such a wonderful health-focused food company here in Denver that’s focused on sustainability and thinking outside the wrapper.
Winter is a time for many people to get sick and stay sick. To combat illness, fatigue, and the winter blues, we wanted to provide you with a simple recipe to keep your immune system healthy and your spirits high. You can even find many of these ingredients in your own pantry! All you’ll need from your pantry is our Golden Root turmeric latte mix, Unwrapp’d Cookie Dough, coconut cream or coconut milk, and coffee.
Before getting to the recipe, we’d like to break down the benefits of the health-promoting ingredients that you will find in Golden Root turmeric latte mix and Unwrapp’d nutrition bar dough. The following ingredients are helpful on their own but when combined together, can create effective immune-boosting benefits and help the body weather stress.
T U R M E R I C – This herbaceous perennial rhizome plant resembles the look and feel of raw ginger root. The taste, however, is much different than ginger - turmeric has a peppery, bitter, and earthy flavor. It contains curcuminoids, which are the antibacterial, antioxidant, and anti-inflammatory compounds that give turmeric its rich color and healing benefits.
G I N G E R – Similar to turmeric, ginger is a rhizome plant that has been used in Chinese medicine for over 2,000 years to treat digestion issues like nausea, stomach pain, and diarrhea. Ginger also works as an adaptogen to reduce stress in the body through its antioxidant and anti-inflammatory properties.
B L A C K P E P P E R -- Black pepper contains the active compound called piprine, which gives black pepper its pungent and strong flavor. When priprine is combined with turmeric’s active ingredient, curcumin, together they increase the absorption and bioavailability of turmeric by 2,000%, making it easier to reap all of the health benefits that turmeric has to offer.
C O C O N U T M I L K / O I L -- are antifungal, antibacterial, antiparasitic and antiviral, making them great choices before and during sickness. Coconut can also reduce inflammation, which can result from stress, illness or injury. Coconut oil can decrease the presence of Candida, an opportunistic yeast in the GI tract. When Candida is left unchecked, its byproducts can suppress the immune system, making one more likely to get sick.
The fat in coconut helps the body absorb turmeric so that it can be used effectively.
C O C A O N I B S -- Fermented and dried pieces of cocoa beans, these crunchy, bitter bits have been used for thousands of years in Mayan culture to help people reach a meditative state. Compounds in cacao help ease stress and depression and promote positive mood.
Cacao also contains powerful antioxidants called OPCs (oligomeric proanthocyanidins). A study on conventional cocoa -- which has fewer OPCs than cacao nibs -- has shown it boosts natural killer cell numbers following the flu vaccine. NK cells kill virus-infected cells and those that may be cancerous. Cacao can also reduce the growth of harmful gut bacteria and prevent the immune system from overreacting.
I N G R E D I E N T S :
I N S T R U C T I O N S :
Blend all ingredients in a high-powered blender until foamy and savor. (hint: the grit at the bottom of your mug is filled with the most immune boosting goodness).
]]>If you're like me and you love eggs, then you're probably down to add a poached egg to virtually anything. If you've never made a poached egg, don't worry! It can be a little intimidating at first, but once you get the process down, the results will be worth it.
I N G R E D I E N T S
I N S T R U C T I O N S
These Golden Root turmeric protein pancakes are simple and simply delicious. Our friends over at Birch Benders could not have made it more easy with their just-add-water pancakes mixes. Add 1.5 tbsp of our Sugar Free turmeric latte mix per serving of pancake batter for just the right touch of spice and turmeric lovin' in your morning.
Try these babies yourself!
I N G R E D I E N T S
I N S T R U C T I O N S
There’s something about lemon poppyseed bread that is so unbelievably comforting and satisfying. This beautifully bright loaf perfectly highlights the versatility of our turmeric latte mix. Throw it into anything - especially into this moist Paleo Lemon Poppyseed Bread recipe by Gina from Running to the Kitchen.
Oh, and the icing made with Binnie’s Very Vanilla Coconut Butter is UNREAL. Not pictured here, but the icing was added after the bread loaf cooled, and then licked from the bowl.
We were so blown away at how easy it was to add turmeric into this already delicious and simple recipe! Just 2 tablespoons of our Original turmeric latte mix adds a burst of golden color to your lemon-y treat, and about 1,200 mg of your daily dose of turmeric. We shared it last weekend with folks at the Caffeine Crawl in Denver, CO and got raving reviews!
Add this muffin recipe to the to-do list for your upcoming holiday weekend! This sweet and spicy treat is low in sugar AND gluten-free! It’s super easy to whip these babies up for a light breakfast pre-game before the big main event. Best enjoyed with your morning turmeric latte, tea or coffee :)
Thanks to Grow Well for the recipe inspiration!
6 eggs
¼ cup coconut oil, melted (plus a bit more for greasing cupcake pan)
¼ cup coconut milk
6 Tablespoons honey
1 teaspoon vanilla extract
1 teaspoon orange zest
½ cup coconut flour
½ teaspoon baking powder
2 Tablespoons Golden Root turmeric latte mix
½ teaspoon salt
1 orange, juiced
Once you’ve tried turmeric banana bread you WON’T go back. This sweet treat has a mild spice and subtle golden hue and it will help you use up those rapidly ripening or overly ripe bananas that you’ve been racking up in the freezer for a year. The pantry and freezer deserve a little spring cleaning too! Here’s the perfect recipe to enjoy those bananas with a simple turmeric twist.
1 ¼ cup sugar
½ cup butter or margarine, softened
2 eggs
1 ½ cups mashed very ripe bananas (3-4 medium)
½ cups almond milk
1 tsp vanilla extract
2 ½ gluten free flour
2 Tbsp (or 2 sachets) Golden Root turmeric latte mix
1 tsp baking soda
1 tsp salt
1 cup chopped walnuts or sliced almonds
These Turmeric Coconut Fat Balls are inspired by a delicious recipe from Lee Tilghman of @leefromamerica. We added our Golden Root turmeric latte mix to the recipe for some additional sweet, spicy, and anti-inflammatory elements. These fat balls are the most excellent high protein post-workout treat or the perfect grab-and-go during a horrendously busy morning.
There’s no need to be intimidated by the arduous task of cleaning a Vitamix or food processor, because this recipe has so. much. coconut in it that it makes for super slick and minimal cleaning up.
Add all ingredients to a Vitamix or food processor and blend. Mixture can remain chunky and not fully blended. Mix should be wet.
Take a handful of mix and mold it into a 1-2 inch ball. Mix should make about 10-14 balls, depending on their size. Place on a pan or in a container and set inside freezer for 6 hours.
Let balls sit out for a couple of minutes before eating to achieve a creamy but firm texture.
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