by Sarah Jividen | Nov 20, 2019 | Food, Nurse Health Tips, Nurse Life
*This post about diet plans for nurses contains affiliate links.
Written by Adela Ellis, RN, BSN
In theory, dieting is an easy concept. After all, it’s merely a process of eating less and exercising more to achieve a calorie deficit that allows us to reduce body fat, right?
Anyone who has dieted, however, will tell you just how challenging it is to stick to that seemingly simple plan, and for nurses, adhering to a diet on a hectic schedule can seem nearly impossible.
For nurses, finding the time for regular meals on alternating night and day shifts can be a hassle.
With 12-hour shifts, you get busy, end up exhausted, and eat whatever is available whenever there is a chance. This can be a reality that is seemingly impossible to overcome.
But it doesn’t have to be! When many of us think of dieting, we think of harsh, impossible to follow restrictions that are doomed to fail, leading to yo-yo dieting and repeated unsuccessful attempts.
So how do nurses lose weight and get proper nutrition to fuel even the most hectic schedule?
Contrary to popular belief, you don’t need to make radical changes to begin losing weight: You simply need to stick to a series of small ones. A healthy diet plan can teach you to reconsider how you eat, not only what you eat. The following diet plans can help nurses develop a new lifestyle while boosting metabolism, energy, and weight loss for overall well-being and a longer, happier, and healthier life.
#1. Plant-Based Diet
There are many plant-based diets to choose from, and all emphasize consuming foods that are known for their heart-health benefits, including veggies, whole grains, fruits, legumes, nuts, and oils. Based on the consumption of foods that are found in Italy and Greece, such as fish and seafood, extra virgin olive oil and olives, vegetables, fruits, seeds, and nuts, the Mediterranean Diet is renowned as heart-healthy and waistline-friendly lifestyle, and is another healthy choice, though not entirely plant-based. It is one of several types of flexitarian diets you could try.
Plant-based diets are rich in vitamins, minerals, and fiber and help to lower blood pressure and cholesterol.
They are also known for their ability to reduce the risk of diabetes and help an individual maintain a healthy weight. Diets that are based on consuming nutrient-rich plant-based foods are particularly suited to the hectic lifestyle of nurses because they are based on a relatively simple concept of eating that encourages lifelong healthy eating habits.
An example of a plant-based diet meal. Adopting a plant-based diet offers an excellent nutritional benefit for nurses with a hectic schedule.
To follow a plant-based diet, adopt more plants, fruits, veggies, and healthy fats into your diet and lower your consumption or eliminate any animal foods, including red meat, cold cuts and processed meats, poultry, fish and seafood, and animal-based milks and cheeses. Look for plant-based milks and cheeses in your supermarket or health-food store.
When composing a plant-based meal, half of your plate should be covered in colorful fruits and a variety of veggies. The other half should be divided between healthy proteins, such as nuts and seeds and beans and whole grains, including brown rice and whole-grain bread. There are many plant-based protein products available in most supermarkets, and more on the way, so be on the lookout for them. Remember, the types of plant foods you choose matter.
Plant-based diet tips:
| Limit |
Avoid |
Choose instead |
| Butter |
Trans Fats |
Olive oil, canola oil, plant-milk-based butters |
| Animal-produced milk, Juice |
Soda |
Water, tea, plant-based milks like soy, oat, or almond |
| White rice, white bread |
Sugary bread |
Whole-wheat bread, whole-wheat pasta |
| All meats, animal milk cheese |
Bacon, cold cuts, processed meats |
Beans, nuts, seeds, nut cheeses, vegetable-based protein products |
Meal Prep Tip: For an easy plant-based diet meal, try your hand at Vietnamese spring rolls with tofu. Traditional spring rolls are made of rice roll skins and filled with mint leaves, lettuce, prawns, rice noodles, strips of carrot and cucumber and accompanied with a peanut dipping sauce, but the above recipe substitutes crispy tofu for the prawns.
However, you can try any variation of veggies, lean vegetable-based proteins, whole grain rice, spices, and herbs for an easy make-ahead meal that is healthy, refreshing, and delicious and will have your favorite pair of scrubs fitting a little more comfortably.
Additional recommended reading:
#2. Carb Cycling
Carbohydrate cycling diet plans have been used in the bodybuilding world for years as an easy way to monitor carbohydrate intake to build muscle while shedding fat. The basic principle behind carb cycling involves altering your carbohydrate intake according to your needs that week, month, or year. This revolves around the concept that, when your body consumes a limited number of carbs, it uses the body’s stored fat as its fuel source, which can boost fat loss and revamp the metabolism.
Carb cycling can help nurses meet their nutritional goals and help with weight loss on a busy schedule
By strategically eating carbs according to when you need them, you can more efficiently use them rather than storing them on your body as fat.
Carb cycling is an excellent choice for nurses because, just like a professional weight trainer, your schedule and energy needs vary throughout the week. For “on days,” your body requires more carbs for energy, and for “off days,” it requires less.
The beauty of carb cycling for nurses is that it is entirely customizable according to your schedule. For example, say you work three-night shifts per week. Your meals for those three days should be high in healthy carbohydrates, while your calories on the four remaining days should come from plant and other protein sources.
On high carb days, try to ensure you are getting about 60% of your calories from complex carbs. With carb cycling, it is essential to remember that quality matters: high-carb does not equate to pizza and French fries. In fact, on low-carb days, it is particularly important to choose fiber-packed carbohydrate sources, as achieving adequate fiber consumption every day is still essential.
Carb Cycling: High Carb Days
| Avoid |
Choose instead |
| French fries |
Sweet potatoes |
| Sugary cereals |
Oatmeal |
| White rice, white bread |
Whole-wheat bread, whole-wheat pasta, quinoa |
| Soda drinks, sports drinks |
Fruits |
Carb Cycling: Low Carb Days
| Avoid |
Choose instead |
| Fruits |
Lean proteins |
| Starchy vegetables, such as potatoes and corn |
Leafy greens, eggplant, tomatoes, broccoli, peppers, avocadoes |
| Trans fats |
Olive oil, nuts, seeds, fatty fishes |
Meal Prep Tip: For an easy, high-carb breakfast in the morning, prepare some overnight oats in a mason jar containing oats, almond milk, cinnamon, flax seeds, honey, and apples.
Conversely, for low-carb breakfasts, make muffin pan egg omelets that can be reheated in the morning containing eggs, peppers, shredded chicken, avocadoes, and a sprinkling of cheese.
Final thoughts
Don’t be afraid to change things up if your diet is not working for you. Part of finding a healthy and sustainable diet is finding the right mix of both habits and foods that contribute to your overall health and well-being, and that process is sure to involve trial and error. Developing a healthy lifestyle as a nurse may seem challenging, but it can be done. In a few months, your new diet will be so routine that you’ll only wonder why you didn’t start sooner.
Additional recommended reading:
About the author: Adela Ellis is a full-time nurse and part-time ambassador for Infinity Scrubs. Adela attended the University of Arizona and has been a travel nurse for the last six years. She enjoys working with different doctors, nurses, and patients from all over the country and blogging about her experiences. In her free time, she loves true-crime podcasts and cooking for friends and family.
by Sarah Jividen | Sep 3, 2019 | Food, Nurse Health Tips, Self Care For Caregivers
(This post contains affiliate links. You can find my disclosure page here.)
The benefits of green tea have been touted for decades. But I recently discovered a new shade of green tea that I’m pretty obsessed with called matcha.
I initially tried matcha green tea because I was tired of the caffeine highs and lows that I got with coffee. As a nurse and new mom who works 12 hour shifts in an emergency room I need caffeine, but coffee can be intense. So as an experiment, I decided to switch out my coffee habit entirely with matcha green tea for 30 days to see if I noticed any differences. (And by the way, this was a huge step for me, as I am a coffee addict and a coffee snob!).
I put my Kuerig in the pantry and set my electric kettle in its place. I didn’t want the temptation to brew my regular coffee in a moment of weakness.
And guess what? It has been several months and I’m still drinking a cup of matcha green tea every morning. I feel better when I drink matcha than I do coffee – and I can see a noticeable improvement in my skin as well!
What is Matcha Green Tea?
All green teas, matcha included, are derived from a plant called Camellia Sinensis. As opposed to regular green tea that comes in a tea bag, matcha is 100% green tea leaves that have been ground into a fine powder. That is why matcha is so concentrated and why you only need 1/2 teaspoon per cup!
In addition, matcha is higher in caffeine than
regular green tea so you don’t need to add more then 1/2 to 1 teaspoon per cup of tea. However, you can vary the amount of caffeine based on how much powder you add.
Matcha green tea offers many health benefits compared to coffee.
4 Reasons Nurses Should Drink Matcha Green Tea Instead Of Coffee:
#1. Matcha is healthier for you
Like other green teas, Matcha contains a type of antioxidants called catechins. It is specifically high in a type of catechin called EGCG (epigallocatechin gallate), which is known to prevent cancer in the body. Many studies have linked green tea to a variety of health benefits such as weight loss, preventing heart disease and preventing type 2 diabetes.
As a nurse who practices evidence-based care, I know it is important to create healthy habits to help prevent illnesses in my future. Matcha is just another way for me to take better care of myself on the job.
#2. Matcha is high in vitamins
Compared to coffee, matcha scores significantly higher in nutrition. It contains vitamin A and C, iron, calcium, protein, and potassium. In addition, the high chlorophyll content in matcha also makes it an effective detoxifier that helps the body rid itself of toxins and heavy metals.
Coffee does not even compete with the nutrition that you get from matcha. By starting the day off on the right nutritional foot with a cup of matcha tea nurses can help meet their nutritional needs. Not to mention, many break rooms are fills with sweets like donuts and cookies. Adding a cup or two of matcha can help nurses get the nutritional fuel they need to continue giving great patient care.
#3. Matcha creates a sense of calm alertness and concentration
As opposed to the highs and lows that many people get with drinking coffee, matcha provides a less jittery caffeine high. That is because Matcha contains L-Theanine, an amino acid that helps your body to process caffeine differently than coffee. As a result, matcha contains much less caffeine than coffee yet has a more sustained energy boost, without the crash later on.
As front line workers in the hospital, nurses need to stay calm in stressful situations. Our patients lives depend on us to make critical decisions that effect their overall health and well-being. In addition, nurses need to be able to focus clearly, often for hours on end without breaks. A slip-up , such as a medication error, could be deadly.
#4. Matcha gives you whiter teeth
And better oral hygiene as well. Matcha has antibacterial properties that provide vital protection to the teeth, prevent plaque build up and improves oral health. On the other hand, coffee stains the teeth and causes bad breath – a major turn off for patients.
Most nurses I know don’t brush their teeth after drinking coffee or eating meals at work – even if they had the time. Drinking matcha helps eliminate coffee breath and keeps nurses’ oral hygiene healthy to boot.
What you need to make your own matcha green tea at home:
Making matcha green tea at home is an easy as making a pot of coffee. Just add 1/2 teaspoon matcha to 12 ounces hot water. Add sweetener and milk if desired. Enjoy!
P.S. HEY NURSES! Sign up for our newsletter below and get a FREEBIE on us!
Additional Recommended Reading:
by Sarah Jividen | Jul 23, 2019 | Food, Nurse Health Tips, Self Care For Caregivers
Helpful tips for nurses to stay hydrated during 12-hour shifts
Hey nurses – how much water do you drink during a 12-hour shift?
If you are like most hard-working nurses, the answer is probably “not much.”
As nurses, we always encourage our patients to take the best possible care of themselves that they can. However, many nurses either forget or don’t have time during very intensive shifts. I asked several nurses recently what their water intake while they were at work, and here is some of the feedback I got back:
“I try to remember to drink water, but I always get so busy that I forget. By the time I remember, I am so thirsty!”
“I chug water whenever I can remember to drink. Usually, a few times a shift.”
“I almost always go home feeling so dehydrated because I do drink enough water during the day. It’s hard because every day is so hectic!”
Many nurses don’t drink enough water during busy shifts. Nurse health matters too.
Water is essential for nurse health.
It is no surprise that adequate amounts of fluid intake are vital to good health. Additionally, drinking enough water prevents dehydration – which can result in unclear thinking (a lousy situation for nurses giving patient care).
According to the Center For Disease Control And Prevention (CDC), dehydration causes:
- Constipation
- Headaches
- Decreased physical performance
- Dry mouth
- Kidney stones
- Mood changes
- And it sucks your energy and just makes you feel crummy
On the flip side, staying hydrated results in:
- Clearer skin
- Better mental clarity
- More energy
- Better bowel movements
- A happier mood
How much water should nurses drink during a 12-hour shift?
The Food And Nutrition Board set general recommendations for women at approximately 2.7 liters (91 ounces) of total water each day, and men an average of roughly 3.7 liters (125 ounces daily) of total water.
However, the reality is that a person’s size, activity level, and medical needs, among other factors, will result in different fluid intake requirements for different people.
Also, since many nurses are walking several miles and are on their feet for most of a single shift, I would consider nursing a very high activity level career. Therefore, many nurses may require a higher fluid intake on days they work.
How do you know if you are staying hydrated?
Checking your urine is an excellent way to gauge dehydration. If you’re well-hydrated, your urine will be mostly clear and just slightly yellow. A darker yellow or amber color is a signal that you are not drinking enough fluids.
Also, by the time you are feeling thirsty, likely, you are already dehydrated. Thirst is an excellent body mechanism that prevents us from going too long without drinking water!
Keep yourself accountable by keeping a water bottle with you at work
6 Tips For Nurses To Reach Daily Water Goals
Drinking enough water can be difficult for busy nurses with 1000 things already on their plate. Especially since we are putting the needs of our patient’s lives first. With these easy tips, you can reach your water goals in no time.
#1. Bring a seal-able lid water bottle to work with you every single day. Having a container within arms reach maximizes the chances that you are going to drink water when you think about it.
#2. Keep track of your fluid intake. This is easy when you use your container as a gauge. Decide how many refills you want to drink every shift and stick to it. It makes staying hydrated a realistic goal.
#3. Drink two glasses of water as soon as you wake up. Drinking at least 16-24 oz of water first thing before a 12-hour shift will help set you up for success. By making significant progress early in the day, hitting your water goals seems much more attainable.
#4. Eat your water. Fruits and vegetables are not only excellent break room snacks, but they are loaded with water that contributes towards your total water intake for the day.
#5. Make your water more exciting. Infuse your water with chopped fruit, veggies, and other herbs to make your water more appealing. Consider the following ideas:
- Stir in a tablespoon of chia seeds for more Omega three’s
- Lemon or lime slices
- Fruits such as apples, blueberries or strawberries
- A veggie such as cucumber slices
- You can infuse your water at home and bring it to work with you
#6. Spice up your water. Consider drinking a few glasses of carbonated water in addition to your regular water. Bubbly water often tastes more refreshing then flat water and may encourage you to drink a little more. Have an expensive sparkling water habit? Consider buying a Sodastream and make your own bubbly water at home!
#7. Do a “water challenge” with your co-workers. Make your co-workers and yourself more accountable for drinking enough water during a shift by challenging each other to make it a priority! Set a goal for how many times you will fill up your water bottles throughout the day. Then, make it official by putting stickers on your water bottles and adding a checkmark each time you fill them up. That way, you are sure you are all drinking enough and staying hydrated!
A few great water bottle suggestions:
If you are working long nursing shifts, then you need a water bottle to help you reach your water intake goals. When you always have your water bottle with you, hitting your water intake goals are so much more attainable.
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Nurture yourself, nurse.
Water is essential for staying hydrated, maintaining stamina, and overall health and well-being. Nurse health is as important as our patient’s health and must be prioritized to prevent dehydration during busy hospital shifts.
If you are are looking to find ways to take better care of yourself as a busy nurse, join our email list!
Additional Recommended Reading:
by Sarah Jividen | May 8, 2018 | Food, Mom Tips & Tricks
(This post contains affiliate links. My disclosure page is really boring but you can find it here.)
Ahhh, springtime is finally here! The days are getting longer, the sun is out and I want to be spending as much time as I can doing things that matter most to me. Like spending time with my husband and kids.
But I have to grocery shop, meal plan, and cook dinner for my family! Ugh, there is just never enough time. As a working mom (I’m an ER nurse) I already have a hard time coordinating everything I have on my do-to list.
That is one of the many reasons Sun Basket meal delivery has been such a blessing for us.
My husband and I started using Sun Basket three years ago when I was pregnant with my daughter. Since then I have introduced the meal delivery system to several other families who have found the same value in it that we have.
Admittedly, I do not enjoy meal planning. And I have never thought of myself as a very good cook. Fortunately, with Sun Basket meal delivery I get simple recipes, organic nutrition, and an easy way to prepare a healthy meal in 3o minutes or less.
If having scrumptious organic home cooked meals regularly without a ton of hassle is something that interests you too, please continue reading about the 9 reasons Sun Basket Meal Delivery has brought great value to our family.
Choose from 18 healthy & delicious recipes a week from Sun Basket! Save $45 if you order today!
Sun Basket Meal Delivery Review By A Mom, RN
What is Sun Basket?
Sun Basket is a healthy meal kit service that delivers organic produce, clean ingredients and easy, delicious recipes for cooking at home. We have it delivered to our doorstep once a week and has completely revolutionized dinner at our house.
I have almost zero extra time (isn’t that every Mom’s dilemma?). Bottom line: Sun Basket meal delivery has made it so much easier for me as a Mom to ensure that my family eats a healthy diet. In fact, I don’t know how I could feed my family this well without it.
How does Sun Basket work?
You sign up online and pick the recipe option to your liking (vegetarian, paleo, gluten free, family options). You can also select exactly which meals you want delivered. Then a box is delivered to your doorstep with every pre measured ingredient you need along with a detailed recipe. Simple and easy, just the way I like, er, need it!
I have tried nearly every meal delivery system, yet I always come back to Sun Basket.
I wont say which ones we have tried but you have probably heard of them. I stopped using them because on several occasions there was at least one ingredient that had already gone bad. Yuck!
I just didn’t feel that I was getting the same quality that I did with Sun Basket.
Sun Basket Meal Delivery Review By A Mom, RN
Sun Basket Meal Delivery Review: 9 Reasons Sun Basket Brings Great Value To Our Family
1. Nutrition
Healthy nutrition is so important to me. As a registered nurse I have spent a lot of time taking care of patients with preventable chronic illnesses. I am constantly trying to teach my patients how to take better care of themselves by eating well and getting enough physical activity.
It is well documented that eating a nutrient rich diet is vital for good health, well being and even prevents many chronic illnesses from occurring in the first place. Good food provides our bodies with the energy, vitamins, fats and protein we need to thrive.
We need to take more responsibility for their own health and well-being. The best way to prevent chronic illnesses and most cancers is to not get sick in the first place!
Sun Basket helps me provide good nutrition for my family because:
- It keeps me from ordering take-out, which is usually not very healthy, &
- It keeps me from making something fast and less healthy at home, like a frozen pizza (don’t judge, life gets busy, yo!)
2. Time savings
Sun Basket delivers of ALL of the ingredients I need to make 3 dinners per week. That means I don’t have to spend time hauling my kids to the grocery store to buy food for those meals.
I also love that our meals are already pre planned so I don’t have to figure out what I’m going to cook that night.
Most importantly though, Sun Basket meals take 30 minutes or less to prepare with easy to follow recipes. Which means I get to spend more quality time doing things that I love, like playing with my little ones.
You can get 50% off Sun Basket Family Meals HERE!
3. Money savings
Since I am getting only the meal ingredients I need, I don’t have to buy an entire block of Parmesan cheese (for example). Plus, ordering take-out or eating out can start to add up over time.
4. The greens are often fresher then at the grocery store
I am a big fan of fresh, organic produce. I can even taste the difference between organic and conventional produce a lot of the time. That is why I appreciate that Sun Basket ingredients come directly from the source. There is nothing I hate worse then buying spinach from the grocery store and having it turn bad the next day!
5. I want my family to eat as organically as possible
100% of Sun Basket’s produce is organic and they only use responsibly raised meats free of antibiotics and added hormones.
Also, Sun Basket uses sustainably sourced seafood that is listed as “Best Choice” or “Good Alternative” by the Monterey Bay aquarium’s seafood watch program.
6. I get to cook meals that I never would have made otherwise
Last week I made Havana shrimp mojo tostadas with cabbage slaw. This meal was so good, I couldn’t believe I actually cooked it myself! The recipe was super easy to follow and looked, dare I say… fancy? Like, restaurant style fancy. I used to steer clear from seafood because I never felt comfortable cooking it. Now I make a different seafood recipe at least once or twice a week!
7. Good customer service
There have been two times that our delivery was shipped 1 day late due to traffic issues in Los Angeles. Both times we were notified immediately and offered a credit if we decided not to accept the box. Not a deal breaker for me as the shipments did arrive fresh. LA traffic truly is off-the-charts insane so unfortunately its par for the course here. Other then those minor inconveniences the service has been exceptional.
8. Sun Basket makes it easier for us to have quality family time
The most important benefit for us that has come out of using Sun Basket is that it allows us to sit down as a family for our meals, no excuses! Dinner is my favorite part of the day and I love that it gives my husband and I a chance to reconnect and talk about whats going on in our lives. It keeps us connected. Its like having a date night in.
9. Sun Basket has helped me become a much better cook (And I am teaching my daughter too!)
Sadly, for my husband and children, I am not a culinary genius. I’m not horrible in the kitchen, so long as the recipes are simple and easy. My specialties usually involve a Nutri bullet and just mixing ingredients in a bowl (what can I say, I like to keep things really simple!).
Cooking has become a family experience for us. My daughter helps out by tearing greens, mixing dry ingredients in bowls, mashing veggies, and even dashing our meals with salt and other spices. It is a real treat to watch her get excited to cook! She is learning the value of cooking with healthy ingredients and we have a great opportunity to teach her where her food comes from (so she knows that food isn’t created in a grocery store).
I am constantly learning about new ingredients and cooking techniques. And looking like an expert chef to boot!
Sun Basket discount for first timers!
If you haven’t tried Sun Basket yet, you are in for a treat… click this link for a big discount:
Choose from 18 healthy & delicious recipes a week from Sun Basket! Save $45 if you order today!
Join us for dinner anytime!
Tonight we are having lemon-pepper salmon over Greek salad with artichokes and olives. My recipe says it will take 20 minutes to prepare and I know I have every ingredient I need, so I am not stressed about it.
Its Saturday evening and I am looking forward to enjoying a wonderful, nutritious meal with my family on the back porch… with a nice glass of wine of course. Join us for dinner anytime!
by Sarah Jividen | Dec 19, 2017 | Food, Nurse Health Tips
*This post contains affiliate links. For more information about my disclosure policy click here.
What should I drink to be healthy at 100?
If you ask a centurion from Okinawa, the answer would probably be turmeric tea. This golden spice is a staple tea for many centurions living in Okinawa, also known as the Longevity Island.
Okinawa is considered to be a blue zone where people live to be 100 years old at a rate 10 times higher than anywhere else in the world. Blue Zone is a term used to reflect the lifestyles and environment of the world’s longest-living communities, and there are only 5 in the world!
Okinawans live to be 100 for many reasons: they exercise regularly and also have an excellent diet low in red meat, and high in seasonal fruits and vegetables, fish, whole grains, and lean proteins, including soy. For the Okinawa native, turmeric tea is a nice complement to an already incredibly healthy lifestyle.
Turmeric is an anti-inflammatory super spice.
A growing body of evidence suggests that turmeric may help reduce the risks of several diseases and that it may be one of the most powerful anti-inflammatories discovered thus far.
This spice is a major overachiever. In fact, many health professionals have claimed that it may be one of the most powerful disease fighters known to humans. There have been over 6,000 peer-reviewed articles published proving the benefits of this beautiful orange herb, and its #1 component, curcumin!
My turmeric research recently made me a lot more interested in making my own turmeric tea at home. So I started making my own over the last two weeks. I don’t know for sure if it’s the tea, but I feel amazing!
My husband has commented several times already about our counters having minor yellow spots. Turmeric’s rich golden-yellow color will stain clothing and may temporarily turn counters and some dishware yellow, so be prepared for that.
How to make turmeric tea at home
Organic ground turmeric can be found at most grocery stores in the spice aisle.
Imagine what replacing 1 soda or sugary drink a day with a turmeric tea could do for your health over the long run!
Turmeric tea is a hearty drink and takes a little extra preparation than just adding a tea bag into a cup of hot water. However, the experience is totally worth the preparation and wait time. I love the idea of adding lots of anti-inflammatory herbs to tea to keep my immune system in tip-top shape.
I have tried several recipes for making turmeric tea at this point. This one is my favorite and makes an excellent place to start if you’re starting to add turmeric into your diet. It is simple and strait-forward and adds the perfect amount of spice. In the beginning, I would start with 1 tsp turmeric and try and add a little more each time you make it to see how much works for you.
You can purchase turmeric here.
Turmeric Tea Recipe
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes
Yield: 1 serving
Ingredients
- 1 tsp turmeric (start with this and work your way up to as much as you want!)
- 1-2 cups of almond milk (you can use water or whatever milk product you prefer, I like almond milk)
- tsp cinnamon
- pinch in nutmeg
- tsp ginger
- pinch of ground black pepper*
- honey (just a little or a lot, your preference)
*Black pepper is added because studies show it aids in the absorption of curcumin, the healthy component of turmeric.
Directions
- simmer herbs and water together for ten minutes on the stovetop
- strain out and add honey
Pour into your favorite mug and enjoy!
If making turmeric tea is not your thing don’t let that stop you from reaping its benifits. You can always buy a turmeric supplement over-the-counter to take once a day.
Sarah, Mother Nurse Love
Additional recommended reading:
by Sarah Jividen | Dec 18, 2017 | Food, Nurse Health Tips
(This post may contain affiliate links. For for information about my disclosure policy click here.)
I am obsessed with learning more about “superfoods” and how I can better incorporate them into our family’s daily meals. My newest favorite is the golden spice, turmeric.
But wait, what exactly are superfoods?
Superfoods are nutrient rich foods that are beneficial for health and overall nutrition. They are considered by many to be nutritional powerhouses that have an extraordinary amount of antioxidants, vitamins and minerals. In short, they are SUPER good foods for you.
OK that’s really cool. But why turmeric?
Turmeric in root form.
Two reasons. Turmeric is a spice that is easy to add to many dishes that your already making (I conveniently added it to our eggs this morning and my 1 year old gobbled them up with delight!). But even more importantly, turmeric may be the MOST healthy spice on the planet.
You may know turmeric as the gorgeous orange-gold spice that is used in many Indian and curry dishes. But what is spectacular about this herb is that it is even healthier then it is pretty.
A growing body of evidence suggests that turmeric may help reduce the risks of several diseases and that it may be one of the most powerful anti-inflammatories discovered thus far.
So when I say this spice is healthy, what I mean is that it’s a major overachiever with an A+ on health report card. In fact, many health professionals have claimed that it may be one of the most powerful disease fighters known to humans. There have been over 6,000 peer reviewed articles published proving the benefits of this beautiful orange herb, and its #1 component, curcumin. Geez, that’s a lot! I am overwhelmed just researching it.
What makes turmeric so healthy for us?
Turmeric popcorn. One of the many things you can add a dash of this spice to.
The active ingredient within turmeric known as curcumin is responsible for its health effects. Curcumin is a substance that has powerful inflammatory and antioxidant properties.
To explain this more clearly, lets discuss the banana. Bananas are healthy because they are high in potassium. Thus, as bananas are a source of potassium, turmeric is a source of curcumin. So actually, its curcumin we have to thank for all the extraordinary healthfulness!
Ok, NOW you’ve got my attention. What are all the amazing turmeric benefits?
So glad you asked! Here you go:
Anti-inflammatory
This is the BIG one! The most powerful aspect of turmeric is its ability to control inflammation. Inflammation is what puts people at risk for most diseases, such as cancer, arthritis, high cholesterol and chronic pain.
Some research has even found that when comparing anti-inflammatory compounds that aspirin and ibuprofen are less effective then curcumin and are considering it among the most anti-inflammatory compounds in the world.
Very important takeaway: turmeric’s key to disease reversal may be its ability to curb inflammation.
Anti-oxidant protection
Oxidative damage is believed to be one of the mechanisms behind aging and many diseases. Antioxidants are beneficial because they protect us from free radicals. Curcumin is a very potent antioxidant that can neutralize free radicals due to its chemical structure. (1)
Cancer prevention
Curcumin in turmeric “interferes with several important molecular pathways involved in cancer development, growth and spread,” according to the American Cancer Society. (2)
Curcumin’s powerful antioxidant advantages have been shown to protect healthy cells, particularly those found in the colon, from cancer-causing agents. It aids the body in destroying mutated cancer cells before they have a chance to spread to other areas. (3)
Brain protection
Research has suggested that curcumin may improve overall memory in Alzheimer’s Patient’s. It is thought to do so by removing amyliod plaque buildup in the brain. (4)
Pain and arthritis management
This is because of turmeric’s ability to improve inflammation which also helps arthritis pain.
- Research in 2010 showed long-term improvement in pain and functioning for 100 patients with osteoarthritis in the knee after taking a turmeric supplement with curcumin. (5)
- A small study in 2012 indicated that BCM-95, a curcumin product, worked better at reducing joint pain and swelling for patients than a non-steroidal anti-inflammatory drug, or NSAID. (6)
Lowers risk of heart disease
Can you believe that heart disease kills more people in the world then any other disease? It turns out that curcumin may help stop and even reverse many steps in the heart disease process. (7)
Studies have shown that curcumin is beneficial for heart disease because of how it protects and improves the endothelial (the lining of the blood vessels).
Some studies have even shown that it was as beneficial as exercise and may be as or more helpful then some cholesterol lowering medications. (8) (9)
Wow, that’s impressive! Anything else?
There are so many studies and so much information about the benefits of turmeric and its counterpart, curcumin that I honestly couldn’t read it all even if I had all the time in the world (which I assure you, I don’t). The supply of information on this topic seems endless.
Here are a few of the other benefits turmeric is presumed to help with:
Organic ground turmeric can be found at most grocery stores in the spice isle.
- Natural liver detoxifier
- Reduces risk of childhood leukemia
- Has shown promise in slowing the progression of multiple sclerosis in mice
- Aids in fat metabolism and helps in weight management
- Used as Chinese medicine as a treatment for depression
- Stopping blood vessel growth in tumors
- Making cancers cells more vulnerable to chemo
How do I introduce it into my culinary routine?
- Sprinkle it on your food. You can add this spice to almost anything. Add some zest to cooked vegetables, meats, egg dishes.
- Add a dash to a smoothie (just a teaspoon- you can’t taste it). You can even add it to boiling water to make pasta or soups.
- Try making turmeric tea. See my favorite turmeric tea reciepe here.
- Try a turmeric supplement (I personally don’t do this since I already add it to food, but they are available).
Where do I find turmeric?
- You can buy ground turmeric I’m the spice isle at most grocery stores, or buy turmeric here.
- Experiment with buying whole turmeric and grating it yourself. You can find it at many grocery and natural food stores.
A few other tidbits:
It helps to add a little black pepper, which contains piperine. This enhances the absorption of curcumin by 2000%.
Curcumin is also fat soluble, so it may be a good idea to take it with a fatty meal.
Historically, turmeric was used as a dye for fabric. It WILL stain your clothes, so be careful not to get in on your clothing while cooking with it. It may also temporarily stain your counter tops or dishware, just FYI.
I want to learn more about how to be healthy… Where do I go from here?
Research, research, research! There is a lot of information out there on the internet and I’m a true believer in educating one’s self on the most current healthcare information.
A word of caution: Just make sure you are researching on credible sites. Some websites are legit, some, well… not so much. PubMed is a good source for researching studies if you feel so inclined to dork out!
Knowledge is power. I love it when my patients become experts on their own healthcare. They arm themselves with better decision making power and are much more compliant with taking good care of their health.
The more you treat your body like a temple by filling it with vital nutrients and antioxidants, the less likely you are to wind up as one of my patients, which is a very good thing!
“Let food by thy medicine and medicine by thy food.” – Hypocrates
If reading this spiked your interest in giving turmeric a try, email me and let me know how it went. I would love to hear about it!
Thank you for reading!
Sarah, Mother Nurse Love
