Turmeric – Is It Really a Miracle Spice?

Turmeric – Is It Really a Miracle Spice?

by | Feb 12, 2018 | Cleansing, Self-care, Women over 40

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange colour and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery shop. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller).

Turmeric contains an amazing anti-inflammatory, antioxidant compound called “curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.

 

Health benefits of curcumin

There are dozens of clinical studies using curcumin extract (which is a lot more concentrated than ground turmeric).

Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects).

Curcumin is an antioxidant compound. It can neutralise free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.

These two functions of reducing inflammation and oxidation have amazing health benefits. Chronic inflammation plays a major role in so many conditions. Including heart disease, cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc.

Curcumin has other amazing functions too:

  • Boosts our levels of “Brain-Derived Neurotrophic Factor” (like a natural growth hormone for your brain) which is great for brain health.
  • Improves “endothelial” function” (the inner lining of our blood vessels) which is great for heart health.
  • Reduces growth of cancer cells by reducing angiogenesis (growth of new blood vessels in tumors), metastasis (the spread of cancer), and even contributes to the death of cancer cells.

 

Do you think these make turmeric deserve the “miracle spice” title?

How to get the most out of your turmeric

Curcumin is not easily absorbed by your gut. For one thing, it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.

The second trick to get the most out of your turmeric is eating it with pepper. Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!

If you want the health benefits of curcumin, you need to get a larger dose of than just eating some turmeric; this is where supplements come in.

Before you take a curcumin supplement, take caution if you:

  • Are pregnant
  • Are taking anti-platelet medications or blood thinners
  • Have gallstones or a bile duct obstruction
  • Have stomach ulcers or excess stomach acid

Always read the label before taking a new supplement and consult with a health care practitioner.

 

Conclusion

Turmeric is a delicious spice, and it’s “active ingredient” curcumin is a great health-booster.

Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.

Curcumin supplements can be great for your health, but they’re not for everyone. Please check with a health care practitioner.

I want to know: What’s your favourite turmeric recipe? Try my version of “golden milk,” and let me know in the comments below.

 

Recipe (turmeric): Golden Milk

Serves 2

  • 1 cup tinned coconut milk
  • 1 cup hot water
  • 1 ½ tsp turmeric, ground
  • ¼ tsp cinnamon, ground
  • ½ tsp honey

 

Instructions:

Add all ingredients to a small saucepan. Whisk to combine.

Warm over medium heat, whisking frequently. Heat until hot, but not boiling.

Serve & enjoy!

 

Tip: You can substitute 2 cups of almond milk instead of the 1 cup coconut milk and 1 cup water.

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
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The Stress Mess: How it Messes With Your Health

The Stress Mess: How it Messes With Your Health

by | Jan 16, 2018 | Self-care

Work, money, family, expectations… just a few examples of stress triggers.  When stress hits for whatever reason, people often resort to bad habits, they may cave into sugar cravings, go for the booze and caffeine.

Does stress make you feel a bit off? Do you notice negative health effects when stress is the worst? Maybe it affects your sleep, or maybe you get sick more often.

Yes, stress can definitely mess with your health.

It may be temporary (acute), or long-term (chronic).

Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving.

Then, when the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well.

It’s the chronic stress that’s a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health.

Stress (and stress hormones) can have a huge impact on your health.

Let’s dive into the “stress mess.”

 

Mess #1 – Increased risk of heart disease and diabetes

Anything that increases the risk for heart disease and diabetes (both serious, chronic conditions) needs to be discussed.

Stress increases the risk for heart disease and diabetes by promoting chronic inflammation, affecting your blood “thickness,” as well as how well your cells respond to insulin.

 

Mess #2 – Immunity

Did you notice that you get sick more often when you’re stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed?

Well, that’s because stress hormones affect the chemical messengers (cytokines) secreted by immune cells consequently, they are less able to do their jobs effectively.

 

Mess #3 – “Leaky Gut”

Stress can contribute to leaky gut, otherwise known as “intestinal permeability.” These “leaks” can then allow partially digested food, bacteria or other things to be absorbed into your body.

The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other.

 

Mess #4 – Sleep Disruption

Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind.

And when you don’t get enough sleep, it affects your energy level, memory, ability to think, and mood.

More and more research is showing just how important sleep is for your health. Not enough sleep (and too much stress) aren’t doing you any favours.

 

Stress-busting tips

Reducing stressors in your life is an obvious first step.

Can you:

  • Put less pressure on yourself?
  • Ask for help?
  • Say “no”?
  • Delegate to someone else?
  • Finally, make that decision?

 

No matter how hard you try, you won’t eliminate stress altogether. So, here are a few things you can try to help reduce its effect on you:

  • Deep breathing
  • Meditation
  • Walk in nature
  • Unplug (read a book, take a bath)
  • Exercise (yoga, tai chi, etc.)
  • Connect with loved ones

 

Conclusion

Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realise.

Stress has been shown to increase the risk for heart disease and diabetes, affect your immune system, digestion and sleep.

Trying to reduce your stressors and improve your response will help you to stay calm, content and cheerful this time of year. You can ditch that stress mess!

 

Recipe (relaxing chamomile): Chamomile Peach Iced Tea

Serves 1

  • 1 cup steeped chamomile tea, cooled
  • 1 peach, diced

Place both ingredients into a blender and blend until smooth. Add ice if desired.

Serve & enjoy!

Tip: You can use fresh or frozen peaches.

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

Set Yourself Up For Success in 2018

Set Yourself Up For Success in 2018

by | Jan 2, 2018 | Healthier Holidays, New Year, Self-care

How many times have you been asked if you’ve made any New Year’s resolutions?  We’re so conditioned to focus on making these resolutions the minute the clock strikes 12 midnight, but did you know that only 8% of people are successful at keeping their New Year’s resolutions?  We make so many unrealistic and unattainable promises to ourselves that it’s no wonder we’ve given up by February.

When we revert to old patterns, we beat ourselves up for not sticking to our resolutions and our ego kicks in and begins to criticize us by saying, “you’re not enough, “you’re not worthy,” “you don’t deserve this”… sound familiar?!

Before you decide what it is that you want, set your goals or intentions for 2018. Create a year in review and ask yourself, “are your goals connected to your own values, or is it something you feel you want or should have?” Make sure they come from you.

Examine what worked, what didn’t, and what was holding you back.  Be specific, what old habits need to be broken, and what new ones need to be created?

If you have struggled to make progress in the past, forget about resolutions this New Year’s and instead focus on the stories you tell yourself that might be holding you back.

Find a space just for you, no piles of to-do lists, or dirty dishes… just peace and quiet, perhaps light a candle or listen to some music.  As you review your year, spend some time reviewing your successes, achievements, and areas that need improvement.  Create a list of things or patterns to let go of what didn’t serve you this past year as well as things you don’t want to carry with you in the new year.  What were the major lessons?  Do you notice any repeating patterns? Procrastination, clutter, fear, etc?  Check in with what you want to STOP doing  What’s been weighing you down?  What didn’t work?  Reflecting on your answers can give you a great deal of insight into the direction you need to take.

Letting go of what no longer serves you or is hindering you gives you space to do more of what lights you up and allows you the space for something new.

Focus on 3-4 major intentions for the year – What’s your big vision?  When you have your “big” vision, break it down into monthly and weekly goals.  By doing this you can stay away from the overwhelm.

Be clear on your “why” and be specific with your intentions.  For example, it’s not enough to say I want to lose weight.  Why do you want to lose weight? How will it make you feel?  What are you going to do to lose the weight?  Knowing your ‘why’ will allow you to get in touch on an emotional level.  Write these answers down, then write 10 steps to achieve this goal.  You need a plan in place to achieve the goal.

Not surprisingly, the New Year’s resolutions that are most likely to succeed are the ones that mean something to you personally and come from a place of passion – not the ones someone else says you should do.

As is true with habit building in general, the fewer resolutions you make, the more likely you are to succeed. Building new habits is hard.  Stick to just a few meaningful things and you’ll be much more likely to meet all your healthy goals this New Year.

Enroll friends and family by openly sharing your goals or intentions.  Goals take time, hard work, perseverance, and commitment to achieve.  To be “accountable,” all you need is a clear goal and a willingness to let other help you achieve it.

Remember you body, mind, and relationships are your most important investments.  Spending time and energy in these areas is a perfect way to reset, restore your energy, and return to a sense of well-being.  Take time to understand your needs and goals. This year, make it a goal to invest in yourself!

Reward yourself.  Whether it’s dropping a dress size, running an extra mile, or trying a new exercise class, celebrate each milestone you reach. The key is to remember to keep these small and healthy, so you don’t cancel out all your efforts!

No matter what intentions we set for ourselves, there will be days and weeks when we don’t live up to our expectations. This happens to most of us, and then we feel inadequate, incompetent, and lazy, and any number of other negative things. When we fall short, remember you’re not alone, and it’s not your fault. Be kind to yourself.

The secret is to take the pressure off and to set goals that you can actually stick to. Instead of one or two big grand resolutions, outline a handful of smaller goals that add up to a big change.

With intention, commitment, and a positive attitude, 2018 will be a great year!

It’s important to remember you can change your life at any time, not just on New Year’s Eve.  Be patient with yourself!  Long-term results are achieved through small, gradual changes.

“Keep your goals in front of you, and your fears behind you.” – Tony Robbins

“Today is page 1, Chapter 1, Go Create Your Story.”

Here’s to new beginnings…
To taking chances…
Living it up, laughing out loud…
And embracing all that…
Life has to offer!

Wishing you health, happiness, and prosperity for the year ahead, and always.

Thank you for reading, and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

How To Combat Anxiety

How To Combat Anxiety

by | Nov 21, 2017 | Self-care

We know the holidays can be an extremely stressful time. At this time of year, we are often surrounded by so many anxiety-inducing activities

Living with anxiety is a serious issue for many people. Millions of people who suffer from it are constantly searching for a way to escape it. Learning to control anxiety is a long process that cannot be learned overnight. However, there are myriad ways to cope with and combat anxiety; and many of which are natural.

 

  • Elevate Mood and Exercise

Exercise serves as one of the best ways to combat anxiety. To some, it may initially seem arduous and tiresome, but for so many people suffering from anxiety, it quickly becomes essential. When you are physically active, your body releases endorphins that are responsible for new brain cell growth and stimulation needed to focus. It also helps promotes higher self-esteem.

Studies show that exercise can help enhance people’s moods from mild to moderate, which is also necessary for combating anxiety. Exercise is often considered a healthier alternative than taking medications to treat anxiety because if performed correctly, it has virtually no downside.

 

  • Mindset

Another way help combat anxiety is to nurture the proper mindset by focusing on the right perspective and mindfulness.

Adopting a positive mindset offers a huge array of benefits in your life. It prevents your body from reacting to those negative things happening in your life. It also gives you a chance to live happier and more satisfied with the things that you already have, even the simplest things.

These are just two of the most significant and effective ways to combat anxiety. There are many more approaches that range from changes in eating habits and emotional behaviours to being more selective about your social circle. Improve your awareness of yourself. Take small steps. Pay attention to what makes you anxious and learn how to deal with those situations little by little until you begin to feel in control of your anxiety.

A fabulous book for a quieter mind and a calmer you is “The Anxiety Solution” by Chloe Brotheridge.

I had the privilege of interviewing Chloe on my health and wellness summit. Chloe is a clinical hypnotherapist based in London, England. She has experienced anxiety herself and knows what it feels like to be stuck in a cycle of anxiety, fear, and worry.

“The Anxiety Solution” is your roadmap to a calmer, happier, and more confident you. I highly recommend it.

Chloe also offers a FREE relaxation MP3 that you can download by clicking this link.

Thanks for reading and keep well,

Tara

P.S. FREE gifts for YOU!!

For 12 days, you’ll get 1 gift each day, delivered right into your inbox!

 

Think of this as a sneak peek into working with me as your health coach!

 

Some of the gifts you’ll get include:

  • 7-day DIY Meal Plan Sheet
  • Positive Quotes to Decorate your Home or Office
  • Tips to Make Your Bedroom a Tranquil Sanctuary
  • Speedy Holiday Morning Workout
  • Tips to Maintain a Healthy Weight During the Holidays
  • Fun Self-Care Activities
  • Healthy Holiday Recipes
  • ….and MORE!!

 

To participate in this free program, just send me your email at info@healthylivingwithtara.com

 

If you haven’t already done so, join my private Facebook community. This is where you can ask ANY questions about the 12 Days of Wellness. There’s no such thing as a silly question. Here is the link to join!

Stay tuned for more details.

Why Am I Always Hungry?

Why Am I Always Hungry?

by | Nov 6, 2017 | Diets, Healthier Holidays, Self-care

If you often feel hungry, you are not alone!

There are many reasons to feel hungry. Of course, the most obvious one is that you are actually physically hungry. Perhaps your stomach is empty, your blood sugar has dropped, and your hunger hormones are having a party.

But other times, the hunger may not be physical hunger. It may be a craving or an emotional trigger. These are common reasons why some people eat too much. It could be brought on by a certain type of diet, stress, or other things going on in life.

It’s easy to mistake “psychological” hunger for “physical” hunger.

I’m going to talk about the difference between both of these types of hunger, and give you some tips how to figure out which is which.

 

Physical hunger vs. psychological hunger

Your “physical” hunger is regulated by the body through your hunger hormones. You don’t want to be completely drained of fuel and nutrients for a long time. So, you’re programmed to seek food when your body physically needs it. Some of those physical needs are that your stomach is empty, or your blood sugar has dropped.

“Psychological” or “emotional” hunger is eating to overcome boredom, sadness, stress, etc. It’s based on a thought or feeling. It’s what happens when you see a great food commercial or smell a bakery. It’s not from your empty stomach or low blood sugar.

So, here’s how to tell which is which.

 

Eight steps to figure out if you’re physically hungry or not:

1 – The first thing you need to do is stop to evaluate.

2 – Now that you’ve stopped. Pay attention to where this hunger is coming from. Can you actually feel or hear your stomach growling? Did you skip a meal, and haven’t eaten in hours? Or are you seeing and smelling something divinely delicious? Perhaps you’re bored, sad, or stressed? Take a peek into all these areas and really pay attention.

3 – Have a big glass of water. Now observe your hunger feeling for at least a minute. Really dig into the source of the feeling. It can be easy to jump to a conclusion, but that may or may not be the right one. So, listen to your body and mind very deeply.

4 – If you do find that your feelings may be the source, then face them. Acknowledge and observe them. They may just be needing comfort and recognition, even if they sound like they need food. Try deep breathing, having a stretch, or going for a quick walk to release some of these emotions; this also gives your mind a chance to focus on something other than the feeling of hunger.

5 – If you’re pretty sure that your body physically needs nutrition, just wait a few more minutes to make sure.

6 – Now you can be fairly sure whether your hunger was from emotions, boredom, thirst, or actual physical hunger.

7 – If it’s physical hunger, feel free to eat healthy and nutritious food. Eat slowly and mindfully. Chew well and savour every bite of it.

8 – Rinse and repeat at the next sign of hunger.

 

Conclusion

The feeling of hunger can manifest for many reasons. Of course, if you’re physically hungry and need the food and nutrients, then this is what it’s for!

But often, there is an underlying psychological or emotional reason you might feel hungry.

Now you know my eight steps to figure out if your physical body is hungry, or if you’re bored, sad, or stressed.

Use this process repeatedly to feed your body what it actually physically needs.

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Mindfulness and Meditation – Do They Really Work?

Mindfulness and Meditation – Do They Really Work?

by | Oct 20, 2017 | Self-care

Mindfulness and meditation are health buzzwords nowadays. Everyone is touting the amazing effects of being mindful and practicing meditation.

The fact is, science shows definite health benefits for people who use mindfulness and meditation.

Before we dive in, let’s just make sure we’re on the same page when we say “mindfulness” and “meditation.”

“Meditation” is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body.

Practicing “mindfulness” is one of the most popular ways to meditate. It’s defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”

Mindfulness meditation is well studied in terms of its health benefits. I’m going to talk about a few of them below, and refer to it as “mindfulness” for the rest of the post.

 

The link between mindfulness and health = stress reduction

Have you heard the staggering statistics on how many doctors’ visits are due to stress? Seventy-five to ninety percent!

So, if you ask me, it makes a lot of sense that anything that can reduce stress can reduce health issues too.

Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol, and improves sleep. All of these can have massive effects on your physical and mental health.

I’ll briefly go over the research in three main areas: mood, weight, and gut health. But know that the research on the health benefits of mindfulness is branching into many other exciting new areas too.

Mindfulness for mood

The most immediate health benefit of mindfulness is improved mood.

In one study, people who took an 8-week mindfulness program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to lowering symptoms.

Other studies show that mindfulness has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression.

While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.

 

Mindfulness for weight

Studies show that people who use mind-body practices, including mindfulness, have lower BMIs (Body Mass Index).

How can this be?

One-way mindfulness is linked with lower weight is due to stress-reduction. Mindfulness can reduce stress-related and emotional overeating. It can also help reduce cravings and binge eating.

Another way it can work for weight is due to “mindful eating.” Mindful eating is a “non-judgmental awareness of physical and emotional sensations associated with eating.” It’s the practice of being more aware of food and the eating process. It’s listening more deeply to how hungry and full you actually are. It’s not allowing yourself to be distracted with other things while you’re eating, like what’s on TV or your smartphone.

People with higher mindfulness scores also reported smaller serving sizes of energy-dense foods. So, it seems that more mindful eating = less rubbish.

Mindfulness about food and eating can have some great benefits for your weight.

 

Mindfulness for gut health

Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion). In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut’s microbes.

Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care.

The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help.

 

Conclusion

Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For moods, weight, gut health, and more.

Do you regularly include meditation in your life? If so, have you seen benefits? If not, would you consider trying it?

Let me know in the comments below.

 

Recipe (Relaxing Teas): Relaxing Herbal Teas

There are many relaxing herbal teas that would be great after meditation.

Try any of these by steeping in boiling water:

  • Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)
  • White tea (also has a bit of caffeine, or you can choose decaffeinated white tea)
  • Rooibos tea
  • Peppermint tea (or steep fresh peppermint leaves)
  • Ginger tea (or steep slices of real ginger)

Serve & enjoy!

Tip: You can add a touch of honey if desired.

 

BONUS Guided Meditation “Recipes” (videos, apps & podcasts)

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.