If have not tried Kefir or it’s been a while, let’s get on it! Kefir is really an amazing food and your microbiome- the bacteria, viruses, yeasts and other important microbs in your intestinal tract- love it! Similar to drinkable yogurt, kefir contains many wonderful probiotics that can contribute to our overall health. A major difference though, is kefir contains a wider range of bacteria and even includes yeasts which can colonize in our GI tracts promoting better health in a number of ways. Kefir is a good source of protein so try using it in place of whey or other protein powder in your morning smoothie.
Great Green Smoothie
Get the idea? This could be pretty darn healthy!
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Turmeric Food Facts
OK, so you have heard of turmeric and know it is good for us. You probably have also seen health claims for golden milk and that is it good for our bodies.
Interesting…..Not a cure-all? A recent report in the American Cancer Society's Journal of Medicinal Chemistry cautions that turmeric may have limited therapeutic benefit. There are no double-blind, placebo-controlled clinical trials on curcumin to support its status as a potential cure-all… at least not YET. More trials are on the way though.
A couple of cautions: turmeric and curcumin supplements can decrease blood sugar levels and interfere with certain medications including blood thinners and diabetes medications.
Dosage and how to use it: Most studies use 1 to 2 grams (1,000- 2,000 milligrams) of turmeric or curcumin daily, in divided doses. If using the spice, 1 teaspoon of turmeric is approximately 3 grams. Adding pepper – white or black – increases our body's absorption of turmeric.
Your Recipe: GOLDEN MILK
Dr. Andrew Weil's recipe for Golden Milk incorporates the benefits of ginger, a natural anti-inflammatory, and black pepper, which enhances the absorption and the anti-inflammatory effects of turmeric.
Makes 2 servings
Per serving: 30 calories, 2 grams fat, 0 saturated fat, 170 mg sodium, 1 gram carbohydrate, 0 fiber, 0 sugar, 1 gram protein.
Broccoli is a cruciferous vegetable, related to cabbage, cauliflower, Brussels sprouts and kale
(yeah… these are all really healthy!). Why should you care though? Well, let’s just put it this way- these vegetables have sulfur compounds which have been shown to prevent cancer tumor growth.
Check out this study from Oregon State University:
http://oregonstate.edu/ua/ncs/archives/2007/may/eat-your- broccoli-study- finds-strong- anti-cancer-properties- cruciferous-veggies
Besides fighting cancer, broccoli is high in a number of nutrients including vitamins C, K and iron and potassium. Broccoli is also a decent source of calcium- 40 mg in one cup raw isn’t bad for the plant world! One cup of raw broccoli has only about 30 calories and 2.5 grams of fiber.
The best way to prepare it?
Well, any way you will eat it! If cooking, try lightly steaming or sautéing to preserve the nutrients. If you have a thyroid disorder, go more for cooked broccoli since raw can aggravate thyroid issues in large amounts.
Liz Weinandy, M.P.H., R.D.
Besides being a member of the 614Fitness community, Liz is a Registered Dietitian and staff dietitian at the OSU Wexner Medical Center. She has published numerous articles on diet and appears often on local television.