9 Apps every healthy person should have

2 Comments

9 Apps every healthy person should have

Our inseparable smartphones, depending on how we use them, can be powerful tools for productivity or a mind-numbing well of distractions. The app store is flooded with apps for anything imaginable, and finding the right apps can make a huge difference to your productivity, helping you save time and money. 

Today I’m going to share with you the 9 useful apps that have made it really fun and easy for me to create and maintain healthy habits. I made a video too so be sure to check it out!

1. Clear is by far the coolest task and to-do list app. The interface is really easy to use and fun for the fingers. I use it for ALL my lists, and in this case I suggest using it for your shopping lists to make sure you never run out of groceries. 

2. Headspace is the go-to app for anyone interested in learning meditation and mindfulness with a simple and down-to-earth approach in just 10minutes a day. I specially recommend this app for meditation beginners.

3. My Timer is for more experienced meditators who have a personal daily practice. It allows you to set a timer for your meditation. I love it because I can immerse myself into the bliss of meditation knowing that it will bring me back exactly 20 minutes later to the gentle sound of a Tibetan singing bowl. 

4. Deliciously Ella for healthy recipes of course! In this app you will find over a hundred simple and easy-to-follow plant-based recipes, from smoothies and juices to snacks, salads and main dishes. Deciding what to make for dinner was never this easy.

5. Happy Cow, a planty’s best friend. This app is an extensive guide that lists all the vegetarian, vegan and veg friendly restaurants all around the world. Bonus: It also lists health-food stores. Happy Cow is a really helpful resource for (traveling) plant-based eaters. 

6. Instacart for organic grocery delivery, unfortunately only for those of you in the USA. You can make an order in the morning and have it delivered by dinner time. Although I personally think its nicer to hit the market, this app can sometimes be a real time saver.

6. YogaGlo is for traveling yogis. As a yoga addict I can’t go a day without practicing, which is a challenge during travel. Enter YogaGlo - a membership site that allows you to save up to 10 classes for offline viewing, so you can have access to full yoga classes anywhere, anytime. 

7. Seven is the app I use occasionally to get in a quick full body workout when I travel. It provides different high intensity interval training circuits without equipment in just a few minutes a day. The cool thing is that everything is configurable so you can adjust it to your own needs. 

9. Kindara is for you ladies. It logs, tracks and predicts your menstrual cycles, ovulation and fertility. I highly recommend this app for women who want to understand their bodies and cycles better, or women who avoid birth control and want to track their periods, get pregnant or avoid pregnancy the natural way. 

Originally my idea was to share with you 10 cool apps, but I was one short... Could you help? Is there one app that you use to create or maintain healthy habits? If so please share it in the comments so we can complete this list :)

🙏🏼

 

2 Comments

HOW TO EAT

Comment

HOW TO EAT

We tend to be so conscious about WHAT to eat - fruits and vegetables, nuts, seeds, quality fats and proteins, sprouts, herbs etc. But HOW to eat is just as important, if not more. 

You see, your body and your brain need to engage fully in the experience of eating so they can properly perform the heavy-duty task of digestion. If your brain is distracted or stressed it won’t communicate well with your digestive system and food won’t be properly digested, sitting on your stomach causing you problems like bloating, gas, lower energy levels and eventually getting stored as fat.

So, if the food is not well digested you will not absorb all the nutrients in the food - which means your body is not getting the nutrients it needs and  there’s no point spending money on the best quality food if your body is not absorbing and getting the most it can from it.

Putting in practice the following tips will help you eat more intuitively, avoid overeating, loose weight and improve your digestion and energy levels.

1. Eat when you are hungry.

We are so used to snacking and picking at food all the time that we forget what hunger feels like. We also tend to eat for non-hunger reasons. Because food can make us happy instantly we tend to eat when we are overwhelmed, sad, stressed, anxious, bored, etc. If you eat when your body isn’t ready for food because its busy doing other tasks, that food won't be digested becoming sludge that weighs you down and gets stored as fat. To make sure your body is ready for food (fuel) wait until it signals you with hunger - the rumbly feeling in the stomach - then eat. 

2. Eat without distractions.

Once you are ready to eat put away all distractions, plate your food and sit down somewhere comfortably. Enjoy your own company or whoever else is there, without a distracting TV, phone, laptop or book around. If your attention is somewhere else and you eat mindlessly, all too soon the meal is over and you are left feeling unsatisfied. Because you missed out on the experience of eating you may go for second servings even if you are no longer hungry. 

3. Slow down, chew and savour.

Slow down and put your fork down after each mouthful (don’t worry no one will take your food away!). Enjoy each bite with your full attention - make it a meditation. If you love eating, give food the attention it deserves to fully enjoy and participate in the experience of eating by chewing and savouring the flavours, textures and aromas of your food. 

4. Stop when you are no longer hungry.

It is easy to overeat, specially if you eat fast and mindlessly, but if you slow down, chew, savour and eat without distractions it’s easier to realise when your body has had enough. When you no longer feel physical hunger - when you no longer NEED more food (as opposed to WANT more food), stop eating - put the fork down and wait a few minutes (don’t worry, your food won't go anywhere :) If you still feel hungry after - eat more, otherwise - stop there. This is the “point of energy” where the body is refuelled and fully energised. Any more and it will weigh the body down making your body more fat and tired instead. Its OK to leave food on your plate if you are done, as Michael Pollan says “better to waste than to waist”.

5. FIND your own rhythms.

Who said we need 6 meals a day or to eat every certain hours? Just because some diet says 'eat 6 times a day' doesn't mean it will work for you. We all have different needs and rhythms. Our bodies get hungry at different times everyday - it depends on how much you ate the previous meal or previous night, how quickly that food gets digested, how quickly your body burns it, how active you are, etc - so its silly to think that some diet knows more than your own body. Instead of following someone else's schedule, find your own. By practicing step 1 - eat when you are hungry - you are listening to your own body's needs and eating when is right for you.

 

Comment

How to protect your skin this summer

Comment

How to protect your skin this summer

It’s that time of year again… time to stock up on sunscreen…

But before you do, did you know that your sunscreen could be doing you more harm than good? In this article I want to focus on why you should consider ditching your sunscreen.

Popular belief says that the sun is dangerous and that to avoid cancer and premature aging we should wear sunscreen. Not surprisingly, many of us still think that our best defence against the sun is sunscreen.

But here’s the thing… these very same products could actually cause us more damage. All of the conventional sunscreen products have harmful chemical ingredients that bake into our skin as we toast away in the sun. Some of these ingredients can actually cause more skin lesions and even cancer. Many of these chemicals also act as oestrogen in the body which may be the cause of many of the hormone-based concerns that are increasingly popular. 

Here’s a list of the most harmful ingredients found in these products:

  • aluminium
  • oxybenzone
  • retinyl palmitate or vitamin A
  • octinoxate
  • methoxycinnamate
  • homosalate
  • octisalate
  • octocrylene
  • octyl-dimethyl

Now here's why you should go in the sun without protection:

Sunshine is good for us. In the right amount sunshine is actually essential - it makes us feel good by increasing our serotonin levels, gives our skin a beautiful glow, it is also energising and healing, but more importantly it helps our body produce vitamin D. 

This vitamin - also called the ‘sunshine vitamin’ is actually more of a hormone than a vitamin. Vitamin D plays a key role in almost all our physiological functions and is absolutely vital to vibrant health. It prevents most cancers, reduces the risk of osteoporosis, obesity, diabetes, depression and seasonal affective disorder, ah and it decreases risks of winter flu. 

The best way to receive this vitamin is through the sun, but most of us are deficient because of no sun exposure during the winter and too much sunscreen in the summer. Here’s the thing, when you slather SPF all over your body you actually block your body’s ability to produce vitamin D. 

The most effective way to produce vital levels of vitamin D is to expose large surfaces of skin such as chest, arms and legs for 15-30 minutes everyday, without protection. If this is not possible for you, consider taking a Vitamin D supplement. 


So here are some strategies for safe sun exposure:

  • build up tolerance to the sun gradually without sunscreen
  • when you start to feel the burning sensation on your skin (your body telling you "enough sun") get in the shade or cover up with a nice hat or a shirt
  • when you are going to be in the sun all day use a non-nano zinc oxide sunscreen
  • after sun exposure apply aloe vera or coconut oil to nourish your skin
  • avoid the harsh sun between 1 and 3 pm
  • and don’t forget to protect your delicate eyes with sunglasses

Important: avoid getting burned at all costs!!!

And this is what you can eat to protect your skin:

  • antioxidant-rich food such as berries, grapes, cacao and goji berries
  • yellow, orange and red foods such as tomatoes, carrots, oranges, bell peppers, turmeric, ginger, salmon, shrimp, etc.
  • coconut oil and grass-fed butter
  • drink matcha and green tea for its powerful antioxidant activities
  • take a good quality omega 3 supplement that has EPA and DHA

 


In conclusion,

Any product that has a long list of chemical ingredients that I don’t recognise or can’t even pronounce is enough to make me avoid it completely.

In this modern life our bodies are bombarded and burdened with toxic chemicals all the time. Some of the exposure to these toxins is beyond our control and unless we live an isolated life somewhere remote we will be constantly in touch with toxicity through polluted air, cigarette air, chemical cleaning products and off-gassing building materials, just to name a few.

Fortunately, there are other toxic things such as beauty products, food and water where we have more control over. We can greatly reduce our exposure to these toxins by optimising what we eat, drink and apply on our bodies - this includes sunscreen. 

After all, the problem is the accumulation of toxins overtime, so minimising the toxin load on the body will result in a healthier and happier body.

Comment

Youthful skin in a bowl

1 Comment

Youthful skin in a bowl

This amazing recipe is the result of a collaboration with a brand I want to introduce. A german skin care company, and what I like about A4 is that they believe that beauty is achieved through clean skincare products and a healthy diet. Their belief in a healthy diet ignited research on all the food ingredients that specifically nourish mature skin, blemished skin, dry and sensitive skin. 

To complement the A4 research, I created the FACE FOOD SERIES - different recipes designed specifically with the lists they provided me for every skin type. 

This is the first recipe of the series. A berry bowl made specifically to nourish maturing skin and reduce the appearance of time. 

Facefood-7.jpg

FACEFOOD 1. BERRY BOWL

A recipe full of antioxidants for youthful skin.


INGREDIENTS

1/2 cup blueberries
1/2 cup blackberries
1 c cup raspberries
1/2 cup shredded coconut
1 tbs chia seeds
1 tbs coconut oil
1/2 cup coconut milk
1/2 cup coconut water
1/2 tsp cinnamon

More berries, coconut and bee pollen. 

instructions

1. Blend all the ingredients until smooth.

2. Serve in a bowl.

3. Optionally, top with berries, coconut or bee pollen.

4. Take your spoon and dig in! 

 


1 Comment

Should I take supplements?

1 Comment

Should I take supplements?

'Should I be taking supplements?' - is a common question I get asked very often, and the answer always depends on a variety of factors. 

It depends on the current state of your health, your unique nutritional needs, concerns, diet and lifestyle.

Men and women have different needs. A woman in her 20's has different concerns than a women in her 60's. Vegetarians will need different supplements to omnivores. And people who live in sunny parts of the world will have different requirements than those who spends most time indoors under artificial lights... etc.

However, there are some basic nutritional requirements that most of us need, regardless of our bio-individuality. Although the ideal way to get these nutrients is through a wide variety of food, in our modern life it is often difficult to consume all the necessary daily requirements. This is why supplementation can be very helpful in filling these nutritional gaps.

So here's a few supplements that that are generally recommended for most of us:


Vitamineral green. This is one of my favorite supplements because it is actually a food, not a supplement. This product in particular contains a potent combination of nature’s most healing, nutritious and cleansing foods.

A generous tablespoon mixed with 1/4 c coconut water + 1/4 water will provide the body a full spectrum of vitamins, minerals, antioxidants, chlorophyl and many more nutrients.

 


Omega 3 is an anti-inflammatory essential fatty acid that we can only get trough food, typically fish and other sea food. Omega 3 contributes to the reduced risk of heart disease, cancer, stroke, Alzheimers & arthritis. It also provides incredible benefits for the heart and the brain.

Choose krill oil or fish oil from high quality brands that have high purity standards to avoid mercury and other contaminants. Check the label - it must provide EPA and DHA.

I recommend this omega 3 and this krill oil


Vitamin D3, the ‘sunshine vitamin’ because sun is the best source of it. Since many of us spend long winters indoors and summers covered in sunscreen, we are generally deficient. Even if we are exposed to the sun without protection, it is usually not enough. D3 is responsible of hundreds of functions in the body and it’s deficiency is associated with cancer, depression, obesity, premature aging, insomnia, Alzheimer’s, infertility and other health issues.

It is highly recommended to take a high quality supplement with natural vitamin D3 (cholecalciferol) - check this one here.


Vitamin B12 is an essential component of blood formation, DNA synthesis and the normal functioning of the brain and nervous system, and it is ONLY found in animal products. B12 deficiency consequences may range from weakness, fatigue, anemia, to memory loss and other neurological problems. B12 deficiency can be caused by a vegan or vegetarian diet, leaky gut or damaged stomach lining, alcohol, and long term use of drugs/pharmaceuticals.

B12 deficiency can be prevented by eating enough animal products. If you are a vegan,vegetarian or you have some of these symptoms consider taking vitamin B12 supplements in the form of methylcobalamin.


Probiotics, the friendly bacteria that populate our gut. These guys have the crucial job to boost our immune system, detox the body, absorb minerals, improve mood and mental health. The best way to keep your little friends happy is through fermented foods. If this is not possible for you, or you have taken many antibiotics in your life (which have wiped off all bacteria, good and bad) you need to repopulate with the friendly bacteria your body needs though a probiotic supplement.

Choose one that contains at least ‘ billions’ of cells like this one.


Remember...

That supplements are not substitutes for the whole foods that contain them. They should be taken to fill in the daily nutritional requirements and to compensate for the challenges that come up in our modern lives - such as contaminated fish, vegetarianism, mineral-deficient soils, traveling, eating out too often, etc.  

A few notes when considering supplements:

  • Supplements are not created equal. Many of them out there are too processed and made from poor quality ingredients such as synthetic colors, flavors, binders, fillers and other additives. Choose plant/food based supplements with as few ingredients as possible. 
  • Buy from high-end health food stores. 
  • Choose high quality, organic, non-GMO, food-based supplements. This is an investment in your health so this not the place to go cheap. 
  • Some brands I like are Garden of Life, Carlson, Jarrow, Rainbow light, Health Force, Flora and New Chapter.
  • Consider taking some blood tests to asses your deficiencies so you can supplement efficiently.
  • Consider talking to a health coach to assess your current diet and lifestyle to find the gaps that need to be filled and get a supplement plan specific just for YOU. Email me at tanya@tanyabenet.com and we’ll talk ;)

 

This information should not be used for diagnosing or treating a health problem or disease. It is not a substitute for professional care. If you suspect you may have a health problem, you should consult your health care provider.

1 Comment

CUCUMBER AVOCADO CHILLED SOUP

Comment

CUCUMBER AVOCADO CHILLED SOUP

CUCUMBER AVOCADO CHILLED SOUP

serves 1


INGREDIENTS

1/2 avocado
1/2 large cucumber, cubed
Bunch of fresh cilantro
1/4 c filtered water
1/4 c coconut water
Salt & pepper

INSTRUCTIONS

Throw all ingredients in a blender and blitz until smooth. Serve and optionally, add spring flowers. 

Comment

Raw Cacao

1 Comment

Raw Cacao

All chocolate as we know it comes from cacao beans. Cacao beans are the seeds that are found in the fruit of the cacao tree. Cacao contains extraordinary health properties and it’s just one ingredient - raw and pure - no sugar, no dairy, no additives.

Do not confuse raw cacao powder with commercial cocoa powder, the latter is processed, filled with sugar and dairy, and has none of its original health benefits. Quit commercial cocoa and opt for raw, organic cacao powder.

Cacao’s benefits are many, and therefore it can be considered more than food, a potent medicine.

  • Cacao is extremely antioxidant, ranking amongst the top antioxidant foods in the world, which is known to prevent health-related conditions. This makes it a food worth adding to your longevity strategy. 
  • Cacao increases blood flow to the brain and enhances its function which can be extremely helpful for older people or in situations of poor sleep and/or fatigue. 
  • Cacao appears to be the number one source of magnesium of any food. Magnesium balances brain chemistry, supports the heart, builds strong bones, increases flexibility, relaxes muscles, prevents constipation and menstrual cramps.
  • It also contains considerable amounts of iron and manganese which together keep your blood healthy.
  • Zinc is another essential trace mineral found in cacao and its critical to the proper functioning of the immune system, liver, pancreas and skin.
  • Cacao also contains an adequate amount of vitamin C. 
  • Cacao appears to be a natural appetite suppressant which can contribute to weight loss.
  • It is a powerfull mood enhancer due to elevated amounts of the essential amino acid tryptophan and the tryptamine serotonin, both of which make you feel really good.
  • Note: Contrary to popular belief, cacao is extremely poor in caffeine. 

To preserve and obtain all this wonderful properties cacao must be eaten raw. Most of its vitamins, minerals, compounds, antioxidants, proteins and fats are heat sensitive, which means they are lost when the cacao is heated (this is why commercial chocolate does not contain these qualities). 

raw cacao powder

raw cacao powder

raw cacao nibs

raw cacao nibs

raw cacao butter

raw cacao butter

What to buy

Look for 100% raw, organic cacao products:

  • cacao powder - I use this product
  • cacao nibs - I like this
  • cacao butter
  • chocolate bars

* Preferably purchase 'fair trade' to be sure that your chocolate was not the product of slave labor.

Cacao products are widely available. You can find them in most health food stores, some grocery shops, whole foods, or even the internet. 

 

How to use it

Raw cacao smells and tastes strongly of chocolate but slightly bitter so I recommend adding a little honey or maple syrup to sweeten it. 

Cacao combines heavenly with cinnamon, vanilla and medicinal mushrooms (chaga or reishi).

Cacao products can generally be blended into any beverage, from coconut water, tea and smoothies to coffee. 

Add cacao powder to smoothies, raw desserts and energy balls. Use it to make a healthy nutella or a typical hot chocolate.

Cacao nibs are used as healthy chocolate chips. Add to smoothies and energy balls for extra crunch and texture. Delicious sprinkled over smoothie bowls, desserts, yogurt and granolas. You can also add them to a trail mix of your favorite nuts and dried fruits. 

Cacao butter is typically used to make your own chocolates/bars. Also possible to use it in raw treats and desserts. It can also be used to make a homemade body butter. 


Fun Fact: Because of it's incredible value and reverence cacao beans were used by Mayans and Aztecs as money instead of gold. It was considered the currency of the realm, while gold was used for decorative purposes. 


1 Comment

Amazeballs

2 Comments

Amazeballs

Amazeballs-1.jpg

OH MY! These amazeballs are just ah-amazing! Make them in large quantities and store them in the fridge for a few weeks. If you are like me and can't have them around because you end up eating'em all, freeze them and unfreeze from time to time. 

In this recipe I made the balls with nuts and cacao and then dusted them in different coatings for a variety of flavors. Sesame seeds for an interesting mix of sweet and salty, pistachio for it's great color and taste, coconut because it is a must-have, and one of my favorites - matcha - which has a distinct and particular green tea taste. Try one or all! 

Enjoy as a mid morning snack, afternoon pick-me-up or as cute after-dinner delights. 

amazeballs


ingredients

1 c hazelnuts
1/2 c cashews
1/2 c shredded coconut
10 dates
2 tbs cacao powder
2 tbs chia seeds
2 tbs coconut oil
1 tbs maple syrup (optional)
Pinch of salt

Dusting options:

  • Matcha powder
  • Pistachio slivers
  • Shredded coconut
  • Gomasio (sesame seeds with salt)

instructions

1.Throw the cashews, hazelnuts and shredded coconut into the food processor and pulse until it turns to a coarse flour, about 10-15 seconds. With the machine on, add the dates one by one. 

2. Then add the remaining ingredients and blitz for about 30 seconds.

3. Grab a tablespoon worth of the dough and roll it into a ball. Place on a plate. Repeat until all the dough is used up.

4. Now place your selected dusting option in a small bowl, and roll a ball in the dusting until it is evenly coated. Place the ball back on the plate. Repeat with as many balls as you want.

5. Place plate in the fridge for about 30 min so they firm up. Then store them in the fridge for weeks.

From left to right: Gomasio, Matcha, Shredded coconut, pistachio.

From left to right: Gomasio, Matcha, Shredded coconut, pistachio.

2 Comments

ARE YOU DRINKING SUGAR?

Comment

ARE YOU DRINKING SUGAR?

Energy drinks.gif

A clear visual can be very helpful to quantify amounts. When it comes to reading the label, it is not easy to visualize how much is actually 23 grams of sugar.

To make it even harder, food and drink labels in the US do not provide the percentage of sugar found on the daily recommended allowance column. On the label, it is the only entry not to show the percentage.

The government and the industry are not transparent about sugar quantities, which is very dubiousThey make it difficult for us to know exactly how much sugar is found in a product, so we keep buying the product blindly. 

If we could see how much sugar we are really consuming in one serving, we would probably make the conscious choice of stopping ourselves before too much. It is not in their interest for us to be clear about it, because we would likely buy less, and their profits would be affected. 

So here's a visual of some common energy drinks available out there. This is to give a visual of just how much sugar comes in one bottle. Take a mental snapshot of this, and remember it the next time you are facing a sugary drink.

'Energy' drinks? Yeah right!

These so-called energy drinks are more sugar than anything else. These sugar drinks elevate the amount of sugar in the blood, which lead to a very rapid increase in energy, always followed by an unpleasant crash. This process quickly becomes a cycle of energy up-and-down's which tires and taxes the body even more. Energy drinks do not provide a sustainable source of energy, they are a stressor to the body.

Too much sugar is clearly not good. Sugar is a powerful substance and its effects are many. It weakens the immune system, it feeds cancer, it can make you age a lot faster, it will make you fatter, hungrier, maybe moodier, and perhaps you get addicted.

Reduce or even better, eliminate artificial sugary drinks. It's good riddance. It's crucial that we rethink our drink, that we drink fluids that actually help the body instead of get in it's way.

Instead,

 Enjoy these fluids of vitality:

  • Water.
  • Water with a generous squeeze of lemon. Cold or warm. 
  • A green juice (mixed with a tablespoon of chia seeds).
  • A superfood smoothie
  • Herbal and non-caffeine teas like roiboos, verbena, chamomile, ginger, mint...
  • Caffeinated options include matcha, chai tea, green tea, black tea and yerba mate.
  • Coconut water - nature's energy drink.
  • Kombucha, kefir or other fermented drinks.
  • Bone broth for a deeply nourishing hot drink.
  • Or try this turmeric tonic.

Not-so-fun fact: One coke a day consumed for one year would mean eating 50 lbs / 23 kg of sugar, per year, per person. CRAZY!


Did you know these drinks had that many sugar cubes? Do you drink any of these? Are you hooked?

Do you know anyone else who drinks them, who might find this post helpful? If you do please, pass it along and help that friend :)

Comment

Turmeric

Comment

Turmeric

Growing up in a Persian household, Turmeric (as well as Saffron of course) was prevalent in our kitchen. At home we use it in most of our Persian dishes and many, if not all, of our khoresht (stews) are started with turmeric. Turmeric has remarkable benefits and is surprising that it is generally overlooked in western cuisine. 

The yellow/orange hued spice is a staple of many eastern cultures. It grows wildly in Asia and it is popular among the Asian, Indian and Persian cuisines typically used from curries to desserts.

Fresh turmeric root looks like an orange ginger, but is most commonly known and used in its powdered form. 

Turmeric has many uses, some use it medicinally, some for colour and others for flavour. It has been used as a remedy, a natural fabric dye, and it's even used in traditional ceremonies and rituals. 

Fun fact: Turmeric is used traditionally to colour the robes of Hindu monks

 

A Powerful healer

The real power of Turmeric is in its outstanding medicinal properties. Traditionally it has been used for centuries in Indian cultures as healing spice and cleanser of the body, specially in Ayurveda (the Hindu traditional medicine system). 

Turmeric is commonly known as a remedy to treat ailments ranging anything from skin conditions, stomach, lung or liver problems, colds and flus to topically healing wounds and sores. 

Curcumin is the main active compound, the responsible for the powerful anti-inflammatory, antioxidant, antibacterial and antiviral properties that are attributed to Turmeric. 

Its potential is being recognised by science and Curcumin is currently being studied for it’s possible healing benefits in treating diabetes, cardiovascular diseases, cancers, Alzheimer’s disease and arthritis (all inflammatory conditions).

 

Good news for vegans & vegetarians

The healthy growth and development of our brains is tightly related to the critical role of the essential omega 3 fatty acids in our diets. They reduce inflammation and the risk of degenerative conditions. 

ALA, EPA and DHA, the 3 omegas are essential because our body does not produce them on its own and we must get them from food. 

Whereas ALA can be found in plant sources, EPA & DHA can only be found in animal sources (grass fed meats and wild fish) and algae. However, certain enzymes in our body can convert ALA to EPA and DHA, but it’s usually a very low conversion and only small amounts get absorbed. 

Research has shown vegans and vegetarians tend to show 30 to 50 % less EPA and DHA concentrations in  their bodies. A deficiency of DHA can lead to cognitive problems ranging from anxiety, attention disorders, schizophrenia and depression to Alzheimer’s disease.

An interesting study has shown that the antioxidant and anti-inflammatory activities of Turmeric can greatly improve the absorption of the DHA in the liver. This has shown to increase the levels of DHA in the brain. This is specially good news for vegans and vegetarians because Curcumin can improve the conversion rate of ALA to DHA. Which means that when turmeric is combined with chia, flax, hemp or walnuts (the plant sources of ALA), your body will produce and absorb more DHA from them, getting more bang for your buck! 

 

Turmeric-832.gif

How to buy turmeric:

A healthy pantry is incomplete without that deep yellow/orange bottle of powdered turmeric. My suggestion is to purchase a good quality organic powdered turmeric to always have at hand. This is by far the easiest way to use it. 

And if you are lucky to find fresh turmeric root in your local market or speciality store, don’t hesitate and get some! Peel it, grate it and use it just like you would use ginger.

 

how to use turmeric:

Cooked:

  • Use it in soups, stews or curries
  • Use it to sauté your onions as a starter step
  • Season meat, poultry, fish, tofu or tempeh
  • Make a marinade 

Raw:

  • Add powdered turmeric in smoothies
  • Add fresh turmeric to your juices
  • Make an interesting dessert with it
  • Make a turmeric milk
  • Try a turmeric hummus
  • Or try this turmeric tonic drink - you will love this one!

turmeric chia pudding. brain food.

makes 1

This recipe combines the plant sources of ALA, chia and walnuts with Turmeric, to increase the absorption and conversion of ALA into DHA for the healthier and happier brains of vegans and vegetarians (also suitable to omnivores :)

It is also incredibly delicious, I highly recommend you try it! 


INGREDIENTS

1/4 c water
3/4 c coconut milk
1 tsp turmeric powder
1/4 tsp cinnamon
1 tbs honey (vegans use maple syrup)
2 tbs chia seeds
3 walnuts, chopped

INSTRUCTIONS

1. Blend the coconut milk, turmeric, cinnamon, honey and water.

2. In a bowl mix the chia seeds and the liquid. Stir to incorporate and avoid clumps. Let it sit 15 minutes.

3. Top with a drizzle of honey and chopped walnuts.



Comment