This is a place where we smash diet culture. Meaning, there is no room for fad diets, eliminating food groups, juice cleanses or glorifying "clean eating." This blog is meant to bring truth and shed light on the fact that ALL foods provide us with energy no matter what. Food is meant to be enjoyed and my goal is to ultimately remove the guilt and shame that diet culture may have taught you & nurture a positive relationship with food.

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Sips & Smoothies

May 13, 2018

Golden Turmeric Inflammation Fighting Smoothie

If it’s not obvious just yet, I am currently obsessing over all things Turmeric. It has a particular taste and can be difficult to incorporate into weekly dishes. However, the amazing benefits of this spice are hard to pass up. Reason being why I’ve created a quick and tasty Golden Turmeric Smoothie anyone can make!

Turmeric Spice

Turmeric Benefits

Originally, this bright yellow, golden spice was found in Southern India. Studies show Turmeric contains what many believe are medicinal compounds, one in particular is Curcumin.

Anti-Inflammatory

Curcumin is the main active ingredient in Turmeric and has been found to contain anti-inflammatory properties (1).Specifically, it reduces inflammation by lowering histamine levels and potentially increases production of natural cortisone via the adrenal glands (2). But why worry about inflammation? There are many different areas in our body that are constantly being attacked by environmental factors. This includes our guts exposure to various inflammatory properties causing us to feel sluggish, have issues digesting, etc.

Utilizing turmeric is a natural way to fight the inflammatory effects we may encounter daily. However, turmeric is not a one stop shop. A combination of various anti-inflammatory properties will aid in minimizing the effects of any gut inflammation you may experience.

Turmeric Smoothie straight on

Antioxidant

Other benefits include the anti-oxidant properties Curcumin holds. Why are antioxidants beneficial? Anti-oxidants are capable of protecting our bodies from free-radicals. These free-radicals tend to wreck havoc in our bodies by reacting with our DNA, proteins, and fatty acids. In short, the anti-oxidants are highly potent in curcumin allowing for neutralization of free radicals to occur. Studies have also shown Curcumin to stimulate the body’s own antioxidant enzymes creating a second wave of benefits. However, more research needs to be done to verify this is in fact true.

Bioavailability

Before you run off to your local grocery store to buys this, take these details into account. In order to reap the most benefits during consumption we need to consider a major factor, Bioavailability. Also known as the amount of a substance that can be absorbed and further utilized by the body. In this case, Curcumin’s bioavailability is maximized when consumed with a pinch of black pepper. Black pepper contains pepsine which enhances the uptake by 2000% (3).

Therefore, any time you consume turmeric it is best to throw in a pinch of black pepper to allow for maximal absorption. By doing this you will be able to reap the benefits stated above.

Golden Turmeric Smoothie

This is my favorite way to incorporate more turmeric into my weekly eats.

  • 1 Handful Japanese Sweet Potato ((steamed then frozen))
  • 1 Large Ice Cube My Homemade Turmeric Cashew Milk ((can sub 1/2 Tbsp turmeric))
  • 1 Dash Cinnamon
  • 1/2 Green Banana (Frozen)
  • 4 Slices Frozen Zucchini
  • 1/2 Cup Water or Nut Milk
  • 1 pinch Black Pepper
  1. Place all ingredients in your blender & Blend. 

  2. Top with some granola for a delicious and anti-inflammatory smoothie!

 

Citations:

Safety and anti-inflammatory activity of curcumin: a component of tumeric (Curcuma longa). Chainani-Wu N et al. J Altern Complement Med. (2003)

Mechanism of antiinflammatory actions of curcumine and boswellic acids. Ammon HP, Safayhi H, Mack T, Sabieraj J. J Ethnopharmacol. 1993 Mar; 38(2-3):113-9.

Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Soba G, Joy D., Joseph T, Majeed M, Rajendran R, Srinivas PS. Planta Med. 1998 May;64(4):353-6.

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