Athletes Listen UP! Want to fight inflammation from training? Try this Super Spice: The ancient secrets of Ayurveda

Super Spice............. Turmeric 

People are always questioning me about the supplements I take and what I use for performance enhancement!  Well this super spice is great for MANY reasons, but it has some extra special qualities that may be of interest to athletes, or anyone that works out hard and is looking for that extra edge!  Reduce inflammation and recover faster. So what exactly is this yellow spice and what can it do for you?

Turmeric has been used in India for thousands of years and is a major part of Ayurvedic medicine. It was first used as a dye and then later for its possible medicinal properties. This mildly woody spice is a key ingredient in many Indian, Persian, and Thai dishes. Turmeric is widely used in cooking and gives Indian curry its flavor and yellow color. It is also used in mustard and to color butter and cheese. Besides its use as a spice in cooking, turmeric has been used in both Ayurvedic and Chinese medicine as an anti-inflammatory, to treat digestive and liver problems, skin diseases, and wounds. The active ingredient, curcumin, is so powerful that it is commonly made into expensive nutraceutical capsules. “Curcumin is a complete well-being tonic – it benefits every organ in the body… It shows promise of fighting nearly every disease.” says Dr. Ajay Goel, director of Epigenetics and Cancer Prevention at Baylor Research Institiute in Dallas. He suggests that curcumin aids in prevention of all sorts of diseases including Alzheimer',s, Parkinson's, cancer, heart disease, diabetes, arthritis, and depression.   

So what makes this amazing spice great for the athlete too? Curcumin is also a powerful antioxidant. Antioxidants scavenge molecules in the body known as free radicals, which damage cell membranes, tamper with DNA, and even cause cell death. Antioxidants can fight free radicals and may reduce or even help prevent some of the damage they cause. In addition, curcumin lowers the levels of two enzymes in the body that cause inflammation. It also stops platelets from clumping together to form blood clots.

1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.

2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.

3. Prevented breast cancer from spreading to the lungs in mice.

4. May prevent melanoma and cause existing melanoma cells to commit suicide.

5. Reduces the risk of childhood leukemia.

6. Is a natural liver detoxifier.

7. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.

8. May prevent metastases from occurring in many different forms of cancer.

9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.

10. Has shown promise in slowing the progression of multiple sclerosis in mice.

11. Is a natural painkiller and cox-2 inhibitor.

12. May aid in fat metabolism and help in weight management. Curcumin Speeds Up Metabolism: USDA research shows that is enhances cellular energy to speed metabolism.

13. Has long been used in Chinese medicine as a treatment for depression.

14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.

15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.

16. Promising studies are underway on the effects of turmeric on pancreatic cancer.

17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.

18. Has been shown to stop the growth of new blood vessels in tumors.

19. Speeds up wound healing and assists in remodeling of damaged skin.

20. May help in the treatment of psoriasis and other inflammatory skin conditions.

My FAVORITE way to get extra Turmeric into my diet is in a healthy, cleansing tea!!!

Melissa's Super Tonic Tea

2 Herbal TEA bags or Loose Herbal Tea 

(I like Green Tea, Yerba Mate, and Chamomile)

Raw Honey

Turmeric

Cinnamon

Ginger

Cayenne (optional)

(each of these spices have special properties that are SUPER important)

Brew tea and let steep, add spices to taste for your preference

Sweeten with Raw Honey and ENJOY!!

Exciting Cyber Monday Offer from Healthy Healing Habits

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Omega-3 fatty acid supplements

Omega-3 fatty acids (ALA, EPA, and DHA) are important nutrients. There is a wealth of data in the medical literature about the cardiovascular benefits of omega-3 supplements. Omega-3 supplements have been shown to reduce the risk of sudden cardiac death and heart attack, slow growth of plaque in the arteries by decreasing inflammation, improve lipid levels, enhance blood pressure regulation, and reduce pulse pressure.^1-5   These fatty acids are also necessary in recovery for athletes.  Keep inflammation down and energy up.  Because of these benefits, the American Heart Association recommends eating 2 servings of fatty fish weekly – but is really the healthiest way to get your omega-3s? 

Should we eat fish to get our omega-3s?
Fish is an unfavorable source of omega-3s because most fatty fish contain harmful pollutants, such as dioxin and mercury. People also report difficulty digesting fish oils because of the fishy taste and rancidity. Purified fish oils are an option, however the increased demand for fish and fish oils is depleting our oceans of fish.^6,7 Algae-based DHA and Plant-based Omega-3s are more sustainable option, and it is free of the environmental pollutants that accumulate in fish. Also, since pregnant women are advised to limit fish intake (to avoid the potential harm of mercury to the baby’s brain), supplemental DHA is a safer alternative.

Omega-3s don’t only help the health of your heart – here are some additional benefits:

• Important for pregnant/nursing women and children, to ensure proper fetal and childhood brain and vision development.^8-12
• Reduced risk of ADHD and other childhood cognitive disorders.^13,14
• Improved memory; reduced risk of Alzheimer's disease and cognitive decline in the elderly.^15-17
• Reduced risk of depression.^9,18,19
• Omega-3 fatty acids and Parkinson’s disease (PD): A number of animal studies have shown that DHA has preventive and/or therapeutic effects against PD.^20-22  I have seen PD in a surprising number of elderly men that eat healthy vegan diets, and I have also observed that all these men were DHA-deficient. Since men convert ALA to DHA less efficiently than women, prevention of Parkinson’s disease with DHA supplementation may be important for non-fish eating men.

How to maintain adequate omega-3 levels healthfully:

• Take 1 tbsp. of ground flaxseed each day
• Include additional plant sources of the omega-3 fatty acid ALA (walnuts, hempseeds or hemp milk, and chia seeds) in your diet regularly

You can get plant-based omega-3s from my favorite Nutrtional Shake Shakeology

References 1. Conquer JA, Holub BJ: Supplementation with an algae source of docosahexaenoic acid increases (n-3) fatty acid status and alters selected risk factors for heart disease in vegetarian subjects. J Nutr 1996;126:3032-3039. 2. Geppert J, Kraft V, Demmelmair H, et al: Microalgal docosahexaenoic acid decreases plasma triacylglycerol in normolipidaemic vegetarians: a randomised trial. Br J Nutr 2006;95:779- 786. 3. Kris-Etherton PM, Harris WS, Appel LJ: Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Arterioscler Thromb Vasc Biol 2003;23:e20-30. 4. Nestel P, Shige H, Pomeroy S, et al: The n-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid increase systemic arterial compliance in humans. Am J Clin Nutr 2002;76:326-330. 5. Doughman SD, Krupanidhi S, Sanjeevi CB: Omega-3 fatty acids for nutrition and medicine: considering microalgae oil as a vegetarian source of EPA and DHA. Curr Diabetes Rev 2007;3:198-203. 6. Myers RA, Worm B: Rapid worldwide depletion of predatory fish communities. Nature 2003;423:280-283. 7. Jenkins DJA, Sievenpiper JL, Pauly D, et al: Are dietary recommendations for the use of fish oils sustainable? Can Med Assoc J 2009;180:633-637. 8. Higdon J: Essential Fatty Acids. In An Evidence-Based Approach to Dietary Phytochemicals. New York, NY: Thieme; 2006: 78-99 9. Kidd PM: Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev 2007;12:207-227. 10. Ryan AS, Astwood JD, Gautier S, et al: Effects of long-chain polyunsaturated fatty acid supplementation on neurodevelopment in childhood: a review of human studies. Prostaglandins Leukot Essent Fatty Acids 2010;82:305-314. 11. Helland IB, Smith L, Saarem K, et al: Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children's IQ at 4 years of age. Pediatrics 2003;111:e39-44. 12. Koletzko B, Cetin I, Brenna JT: Dietary fat intakes for pregnant and lactating women. Br J Nutr 2007;98:873-877. 13. Schuchardt JP, Huss M, Stauss-Grabo M, et al: Significance of long-chain polyunsaturated fatty acids (PUFAs) for the development and behaviour of children. Eur J Pediatr 2010;169:149-164. 14. Stevens LJ, Zentall SS, Deck JL, et al: Essential fatty acid metabolism in boys with attention-deficit hyperactivity disorder. Am J Clin Nutr 1995;62:761-768. 15. Yurko-Mauro K: Cognitive and cardiovascular benefits of docosahexaenoic acid in aging and cognitive decline. Curr Alzheimer Res 2010;7:190-196. 16. Yurko-Mauro K, McCarthy D, Rom D, et al: Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimers Dement 2010. 17. Quinn JF, Raman R, Thomas RG, et al: Docosahexaenoic acid supplementation and cognitive decline in Alzheimer disease: a randomized trial. JAMA 2010;304:1903-1911. 18. Ramakrishnan U, Imhoff-Kunsch B, DiGirolamo AM: Role of docosahexaenoic acid in maternal and child mental health. Am J Clin Nutr 2009;89:958S-962S. 19. Stahl LA, Begg DP, Weisinger RS, et al: The role of omega-3 fatty acids in mood disorders. Curr Opin Investig Drugs 2008;9:57-64. 20. Bousquet M, Saint-Pierre M, Julien C, et al: Beneficial effects of dietary omega-3 polyunsaturated fatty acid on toxin-induced neuronal degeneration in an animal model of Parkinson's disease. FASEB J 2008;22:1213-1225. 21. Samadi P, Gregoire L, Rouillard C, et al: Docosahexaenoic acid reduces levodopa-induced dyskinesias in 1-methyl-4-phenyl-1,2,3,6-tetrahydropyridine monkeys. Ann Neurol 2006;59:282-288. 22. Calon F, Cole G: Neuroprotective action of omega-3 polyunsaturated fatty acids against neurodegenerative diseases: evidence from animal studies. Prostaglandins Leukot Essent Fatty Acids 2007;77:287-293. 

Where do you get your Protein from?

Since I have gone Vegan this is the #1 question I get!  It may be a little more complicated to figure out my protein intake, but it is much healthier than slapping a piece of grilled chicken on my salad.

Vegan High Protein Sources

Almonds, 7-8 grams of protein per serving

Pistachios 7 grams of protein per serving

Pumpkin Seeds 11 grams of protein per serving

Sunflower Seeds 8 grams of protein per serving

Hempseeds 11 grams of protein per serving

Almond Butter 8 grams of protein per serving

Peanut Butter 8 grams of protein per serving (many people are allergic to peanut butter and it can cause inflammation. When in doubt, stick with almond butter)

Black Beans 8 grams of protein per serving

Lentils 8 grams of protein per serving

Garbanzo Beans 7 grams of protein per serving

Navy Beans 8 grams of protein per serving

Kidney Beans 7 grams of protein per serving

Pinto Beans 7 grams of protein per serving  

I also love these wonderful protein powders:

Sunwarrior  http://www.sunwarrior.com/

Vega  http://myvega.com/