It’s Fall so Let’s Make It GOLD!

Hello Everyone!

 

Dr. N here and it’s officially fall AKA my favorite season! The season with all the warm colors, blankets, and food! Speaking of food, I think we need incorporate food into this blog because it’s one of my favorite things! Anybody else a Food Network fan???

 

Anyway, there is no denying that eating a healthy and balanced diet in combo with regular exercise makes me feel good in and out. However, we all have moments of indulgence. When I don’t eat the most nutritious of things that are high fat, sugar, dairy, and gluten (cheese, wine, beer, butter with bread, massively greasy burgers, brats, fast food dinner nights, ice cream for dinner nights etc…) my body will immediately lay down a Thor sized hammer of inflammatory responses. For example, my joints will swell, my eyes/lips will puff, and my stomach may sound like Shrek’s (the ogre) or Charlotte’s before she “poughkeepsied in her pants.”

 

You can also experience daily inflammation from overworking your body with workouts or with repetitive work tasks like typing, bending/lifting, standing for hours, or sitting for hours. Can you relate? BUT a way to help decrease these inflammatory outcomes is simple… MAKE YOUR FOOD GOLD!!!

 

I’m talking about adding tumeric into your life. Why turmeric you ask. It’s because turmeric has curcumin. Curcumin is the active compound that gives turmeric spice its yellow color. It also has anti-inflammatory properties, making it a potential collaborative treatment for multiple health conditions, including reduced pain with digestion and your joints. The decrease in inflammation can ease movement in people with osteoarthritis. One study found that taking turmeric extract three times daily was comparable to taking a 1,200-milligram dose of ibuprofen daily. In addition, it may lessen some of the symptoms of rheumatoid arthritis, such as joint swelling and morning stiffness.

Other research suggests that curcumin may assist in reducing cholesterol and triglyceride levels.  Other areas of investigation include curcumin’s effect on digestive conditions such as Crohn’s disease and irritable bowel syndrome. Also, research has been done regarding curcumin and its positive impact  with cancer and depression.

Here are some quick and easy ways to add turmeric without knowing it’s even there. I’ve also added an easy roasted veggie recipe to boot!

1. Add to Eggs… They’re Already Yellow

This one is so easy because all you have to do is sprinkle a ¼ teaspoon (aka a sprinkle or dusting) of ground turmeric into your scrambled eggs before cooking or on top of eggs after you’re done.

2. Add a Sprinkle to Pizza

Whether you made a quick frozen pizza or picked one up from your favorite place. Dust a few shakes of turmeric over the top. You won’t taste it and you’ll body will thank you after.

3. Add to Meat, Fish, and Veggies!

Most of us have our favorite spices and seasoning to add to our meats, fish, and veggies so adding in some turmeric is a great way to incorporate it into your daily meals. It won’t take away or change the flavor much at all. I honestly don’t notice a difference. The only thing is that it will make it a little gold 🙂

4. Tea & Coffee!

I feel like many of us have seen the liquid gold lattes or ginger turmeric tea so this definitely isn’t new. So, add a dash of turmeric (I also add a little cinnamon too) into your coffee grounds of your drip coffee maker or french press. If your more of a frother, then add a dash of turmeric into your milk or milk substitute before you blend it to foamy goodness and pour over your tea of coffee of choice. Lastly, you can always buy packs or loose leaf turmeric infused teas.

4. Juices/Smoothies/Shakes

Whether you are juice presser, smoothie blender, or shake shaker, you can add turmeric into all of these for that added health benefit. NOW, I will warn you that of all these options this is probably when you’ll taste turmeric the most. So, add a little dash and see if it is in your wheel house. I personally don’t mind it one bit. Remember, we are only talking about 1/4tsp aka a dash!

 

Oven Roasted Asparagus & Carrots Side Dish

Prep Time: 5 Min

Cook Time: 25 Min

Total Time: 30 Min

Serving Size: 4

 

Ingredients

• 1 bunch of fresh asparagus (about 24 stalks)
• 3 large carrots (peeled)
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• fresh squeeze of a 1/4 of a lemon

Instructions

1. Preheat oven to 400 degrees Fahrenheit. Take out a sheet pan.
2. Rinse the asparagus and cut 2 inches off of the bottom ends. Add the asparagus to the pan.
3. Peel the outer skin off of the carrots and then cut in half horizontally. Then cut the carrots down the middle length wise. Add the carrots to the pan.
4. Drizzle the olive oil over the asparagus and carrots. Use your hands or tongs to ensure each piece is coated with olive oil.
5. Evenly sprinkle the garlic powder, turmeric powder, salt, and black pepper over the vegetables. Use hands or tongs to rotate vegetables around and spread vegetables out so they are not overlapping.
6. Place sheet pan into oven and bake for 10 minutes. Take pan out and flip vegetables over and bake for an additional 10-15 minutes, if needed. This depends on how thick the asparagus’ are.
7. Take pan out of oven and squeeze lemon juice over vegetables. Add a pinch of salt over the vegetables if needed.