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Flavored Water: Strawberry Cucumber Cooler + 10 Benefits of Strawberries

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Featured Ingredient: Strawberries

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Flavored water is one of my favorite drinks during the summer! One of the best ways to quench your thirst during those hot days, and of course to stay healthy– is to drink plenty of water.  However, if you want a little flavor without added sugars, chemicals or simply add a kick to your H2O intake– this quick and easy strawberry flavored water cooler will hit the spot.

Not only will it hydrate you, it will make your taste buds super happy.  Strawberries are an amazing source of antioxidants, which fight cancer and heart disease.

Here are 10 out of many healthy benefits of Strawberries:

1. Helps burn stored fat
The red coloring contains anthocyanins, which stimulate the burning of stored fat. When a group of animals was fed a high-fat diet along with anthocyanins, they gained 24 percent less weight than the animals eating the high-fat diet without added anthocyanins. (The Journal of Agriculture and Food Chemistry)

2. Boost short term memory
The anthocyanins boost short term memory by 100 percent in eight weeks. (The Journal of Agricultural and Food Chemistry)

3. Low in Calories – High in Fiber
One cup contains only 54 calories.

4. Ease Inflammation
Strawberries lower blood levels of C-reactive protein (CRP), a signal of inflammation in the body. In a study, women who ate 16 or more strawberries per week were 14 percent less likely to have elevated levels of CRP. (Harvard School of Public Health.)

5. Lower cardiovascular disease
Flavonoids — which are responsible for the colour and flavour of strawberries — lower the risk for heart disease.

6. Promote bone health
Strawberries contain potassium, vitamin K and magnesium which are important for bone health.

7. Prevent oesophageal cancer
Studies show freeze-dried strawberry powder may help prevent human esophageal cancer.

8. Anti-aging properties
Strawberries are filled with biotin, which helps build strong hair and nails. They also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to prevent sagging. 

9. Good for weight loss
The compound nitrate found promotes blood flow and oxygen in our body, which is great for weight loss.

10. Promote eye health
Eating three or more servings of fruit like strawberries may lower the risk of macular degeneration, a condition resulting in vision loss. (Archives of Ophthalmology)

To Read the original & entire article from Care2.com  click here.

What I do occasionally when I am going to be somewhere away from home and to save time in the mornings:

I slice the fruit and vegetables the night before then store them in little containers.  Then the next morning I toss them in my favorite water bottle. You can us Stainless steel, BPA free, or even better a glass water bottle. Then after lunch I repeat the procedure with my other container of fruit/veggie mix. That way the fruits won’t  become soggy floating in the water all day.

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Flavored Water: Strawberry Cucumber

Flavored Water: Strawberry Cucumber

Ingredients

  • Pure filtered water
  • 1-2 organic strawberries
  • 5 slices of cucumber
  • That's it!

Instructions

  1. Slice fruit and vegetables
  2. Add to filtered water
  3. Enjoy!
https://www.healyounaturally.com/flavored-water-strawberry-cucumber-cooler-2/

 

Here are some of my favorite Flavored water mixes:

Ginger- Lime

Watermelon- Fennel- mint

Tangerine -basil

Berries-mint

Fennel-green apple or cherries

apple slices-mint… And you get the idea.

The key is to change your water up sometimes with your favorite fruits or veggies.  Now, be wise when mixing and matching. My friend called me the other day asking that all she had in the fridge was eggplant and a banana left. Ahh, no sweets… that ain’t going to be refreshing- LOL I couldn’t stop laughing…

 

As always thanks for reading and sharing the post.  I hope you make your own mixes and come by here or any of my social media channels to share your creations inspired by this post. 🙂

Over to ya!

Do you love naturally flavored waters as much as I do? If so, I’d love to hear what is your favorite flavor?

 

To your best health,

About healYOUnaturally

 

 

 

 

Please share this with the buttons below and I’d like to hear your comments as well (and don’t forget to subscribe to this website for more insight on healing from the inside out while preventing or reversing disease by using the bar on top so you’ll get notified for each new post).

The Ancient Golden Paste Recipe Most People Have Never Heard Of!

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turmeric-golden-paste-recipe-goldenmilk
This Ancient Golden Paste recipe is one of the most powerful healing elixirs on the planet. It’s the original recipe that has been tried and tested for hundreds of years in India and Southeast Asia.

Want to lower inflammation without medication?
Have you heard of the outstanding health benefits of turmeric but don’t know how to incorporate it into your diet? This turmeric golden paste recipe is a convenient, super easy, and delicious way to supplement your diet.

At this point, you’ve probably heard about the exceptional medicinal benefits of turmeric, and there are numerous studies to back that claim up, like this one. Once you see the unquestionable proof that turmeric has a plethora of important health benefits you will be eager to work it into your everyday diet.  That being said, even if you already take turmeric supplements, or cook with it, you can still consume a more potent version of this amazing spice by preparing a mixture at home…  Enter Ancient golden paste!

I am always talking about this amazing spice, and have written about the many health benefits of turmeric. I add it to meals, smoothies, healing elixirs, eggs– you name it.  As you may know by now, turmeric has been shown to be a powerful antioxidant, a natural anti-inflammatory with anti-cancer properties to name a few health benefits.

What’s so special about this recipe? I am glad you asked…

What Makes This Ancient Golden Paste Recipe Different

As health and wellness advocate, I am positively obsessed with improving and enhancing my healing recipes. That’s why I was elated when I found this new Turmeric golden paste formula.   When I first learned about the health benefits of Turmeric years ago, I began to use it avidly and made my own concoctions experimenting in my “healing lab” ™ aka my kitchen.  Here’s one of my Chai healing teas and a morning detox elixir.

Today, I found this ancient Ayurvedic golden paste recipe and I can’t begin to tell you about the healing properties, and nutrients it packs.  It combines all of the benefits of Turmeric plus other traditional herbs, healing spices, and an amazing adaptogenic herb. Not only do the added ingredients help lower inflammation faster, they will address other ailments.

Here’s a break down of the ingredients and their health benefits:

Turmeric

Turmeric is an excellent source of both manganese and iron. It is also a good source of vitamin B6, dietary fiber, potassium, and copper. Phytonutrients in turmeric include curcumin, demethoxycurcumin, tumerones, and tumenorols. [1]  It’s remarkable health benefits include better regulation of inflammation, oxidation, cell signaling, blood sugar levels, blood fat levels, and brain levels of the omega-3 fatty acid called DHA (docosahexaenoic acid), among its many benefits.
             Cancer~  Research on curcumin and cancers of the digestive tract demonstrated that curcumin has a relatively low level of absorption from the digestive tract. Less absorption might logically sound like an unwanted event that would provide fewer health benefits. However, less absorption from the gut up into the body might also mean more curcumin remaining inside the digestive tract, allowing it to provide health benefits in that location.  Furthermore, studies have shown that curcumin is relatively stable at stomach pH (the unit of measurement for acidity) and this stability means that curcumin has the ability to pass through the stomach and onward through our intestines intact.

Several animal studies actually show this result to occur, and they also show curcumin’s ability to influence cell signaling in our intestines. In animal studies, this influence on cell signaling in the lower digestive tract has been linked to improvement in inflammatory conditions like colitis.

Finally, curcumin and the well-documented link in detoxification has played an important role in cancer research.  In animal studies, curcumin has consistently been shown to stimulate Phase II detox activity. This phase of detoxification allows our cells to bind potential toxins together with other molecules so that they can be excreted from the body. The more potentially toxic substances get bound together with other molecules during Phase II processing, our risk of cancer development decreases.

             Cardiovascular Benefits~ Adding turmeric as a spice in a recipe can help regulate blood fat levels after a meal. Studies show that the activity of enzymes (including pancreatic lipase and phospholipase A2) can be inhibited by incorporation of turmeric into recipes, resulting in lower blood triglycerides following meal intake. However, in the study turmeric wasn’t used by itself. Other spices were used such as ginger, garlic, black pepper, cinnamon, and clove.  [3]

Image source and data by whfoods. 
Image source and data by whfoods.

Turmeric’s Nutritional Profile

This chart graphically details the %DV that a serving of Turmeric provides for each of the nutrients of which it is a good, very good, or excellent source according to world’s healthiest foods’ Food Rating System.  A link that takes you to the In-Depth Nutritional Profile for Turmeric, featuring information over 80 nutrients, can be found under the Food Rating System Chart.  

                 Other Benefits ~ While once focused specifically on anti-inflammatory benefits, decreased cancer risk, and support of detoxification, studies on turmeric consumption now include its potential for improving cognitive function, blood sugar balance, and kidney function, as well as lessening the degree of severity associated with certain forms of arthritis and certain digestive disorders.

Ginger

Ginger has a long tradition of being extremely successful in reducing manifestations of gastrointestinal distress. In herbal medicine, ginger is viewed as a phenomenal carminative (a substance that encourages the elimination of intestinal gas) and intestinal spasmolytic (alleviates and relaxes the intestinal tract). It also alleviates, nausea and vomiting during pregnancy, protects against colorectal cancer, and induces cell death in ovarian cancer. [4]

Contemporary scientific research has revealed that ginger has various therapeutic properties including the ability to inhibit the formation of inflammatory compounds, antioxidant effects, and direct anti-inflammatory effects. [5].
Gingerols, the main active components in ginger, may also inhibit the growth of human colorectal cancer cells, suggests research presented at the Frontiers in Cancer Prevention Research, a major meeting of cancer experts that took place in Phoenix, AZ, October 26-30, 2003.

 

Black Pepper

Black pepper contains a compound —piperine, which restrains the metabolic breakdown of turmeric compounds in the liver and the gut. This enables more elevated amounts of turmeric compounds to stay in the body (i.e., it enhances its bioavailability), which increases turmeric’s potency.  Remember this can likewise influence the breakdown of different compounds, including certain medications such as blood thinners. Should you not consume golden paste if on blood thinners? Yes you should! Simply work with your doctor –eventually, you may have to get off medication.

This peer-reviewed study revealed that when used in the right dosage, piperine enhances the serum concentration, extent of absorption and bioavailability of curcumin (Turmeric) in both humans and rats without adverse effects. To confirm these findings here’s an excerpt from the very study:

The medicinal properties of curcumin obtained from Curcuma longa L. cannot be utilized because of poor bioavailability due to its rapid metabolism in the liver and intestinal wall. In this study, the effect of combining piperine, a known inhibitor of hepatic and intestinal glucuronidation, was evaluated on the bioavailability of curcumin in rats and healthy human volunteers. When curcumin was given alone, in the dose 2 g/kg to rats, moderate serum concentrations were achieved over a period of 4 h. Concomitant administration of piperine 20 mg/kg increased the serum concentration of curcumin for a short period of 1-2 h post drug. Time to maximum was significantly increased (P < 0.02) while elimination half-life and clearance significantly decreased (P < 0.02), and the bioavailability was increased by 154%. On the other hand in humans after a dose of 2 g curcumin alone, serum levels were either undetectable or very low. Concomitant administration of piperine 20 mg produced much higher concentrations from 0.25 to 1 h post drug (P < 0.01 at 0.25 and 0.5 h; P < 0.001 at 1 h), the increase in bioavailability was 2000%

Know that the most important issue with turmeric is ensuring that its compounds are ingested from the gut.  What that means is that you will ingest pretty much nothing if turmeric isn’t taken alongside fats or oils.  I like this coconut oil or Ghee, in a mix of golden paste or you can take turmeric supplement and curcumin with a dinner containing fats or oils.

turmeric-golden-milk-goldenpaste

Ashwagandha

Ashwagandha is an adaptogenic herb used in Ayurveda practice for many conditions — mainly for its ability to reduce stress.   Studies show ashwagandha decreased stress 14.5-27.9% in stressed but healthy people [4]

A good number of human studies show that ashwagandha:

  • decreases anxiety and stress
  • lowers cortisol
  • lowers c-reactive protein
  • supports the liver
  • boosts yours (or your better half’s libido)

Ashwagandha is a remarkably gentle and effective sedative used in the treatment of chronic insomnia and for problems such as lack of concentration, poor memory, and in the natural treatment of (ADHD).
It can be used in the treatment of inflammatory joint disease, making a great herb for pain and immobility.

Keep in mind that whenever you have active inflammation (characterized by redness, heat, and swelling) you must not aggravate the area- no matter what you take.  It also can be used for breathing disorders including asthma and bronchitis.  Ashwagandha in golden paste increases its Anti-inflammatory properties making it a wholesome healing remedy.

Ashwagandha Dosage: According to Ayurveda Experience (2)
The dosage ranges vary not just used for different purposes but will be different depending on factors such as age and sex. In this way, a high dose for a child is not the same as a high dose for an adult. To calculate dose for children, use Clark’s Rule. In the case of Ashwagandha, a high dose for adults of up to 15-30 g of the powdered root can be used in cases of severe exhaustion, fatigue, nervous stress, and acute insomnia. High doses, however, are typically used only for a short period, under proper supervision, until the client has become stabilized. In such cases, Ashwagandha is best prepared in A2-milk, taken warm with a little ghee and jaggery, on an empty stomach.

 

Cardamom

Cardamom is a seed pod, known for centuries for its culinary and medicinal properties. Just like turmeric and ginger–Cardamom belongs to the Zingiberaceae family also known as the ginger family.  This exotic spice contains many plants derived chemical compounds that are known to have been anti-oxidant, disease preventing and health-promoting properties. Its oil therapeutic properties have been found to have antiseptic, antispasmodic, carminative, digestive, diuretic, expectorant, stimulant, stomachic and tonic in traditional medicine.

Cardamom contains potassium, calcium, and magnesium. 100 g pods contain 1119 mg of this essential electrolyte. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure. The human body uses copper for the production of red blood cells.
Additionally, it is also an excellent source of iron and manganese. 100 g pods contain 13.97 mg or 175% of daily required levels of iron. Iron required for red blood cell formation and cellular metabolism. Manganese is a co-factor for the enzyme, superoxide dismutase, a potent free-radical scavenger.  Cardamon is also rich in many vital vitamins, including riboflavin, niacin, vitamin-C– essential for optimum health. [6]

The Amazing Health Benefits of Golden Paste

  • Anti-inflammatory, antioxidant, antiseptic
  • Powerful analgesic for inflammatory pain
  • Boosts the immune system
  • Promotes healthy digestion
  • May slow the progression of Alzheimer’s (especially due to coconut oil –here’s why)
  • May lower risk of heart disease
  • Reduces the risk of clot formation
  • Reduces Depression Symptoms [7]
  • Anti-carcinogenic
  • Liver detoxifier
  • Arthritis (good for arthritic dogs as well)
  • Regulates metabolism
  • Beneficial for skin conditions
  • Promotes healthy cholesterol levels
  • Promotes relaxation and restful sleep
  • Improves brain function and reduces the risk of brain disease

 

How To Incorporate More Turmeric Into Your Diet

One thing to keep in mind when adding turmeric into your diet is that the active ingredient in turmeric, curcumin, needs a bit of help to be able to be absorbed into our bodies. If consumed all by itself, turmeric is quickly metabolized out of the body without being absorbed as mentioned above.  Studies have shown that the active ingredient in black pepper, called piperine, will increase the bioavailability of curcumin by over 2,000%. (source)  Curcumin is also fat-soluble, meaning that it needs a healthy fat to be able to be absorbed into the body. Read more about the bioavailability of turmeric-curcumin here.

An easy solution to both of these issues is to consume Turmeric Paste.  It has both pepper and healthy fats in it and is a simple and delicious way to get more turmeric into your diet.

golden paste recipe golden milk

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How To Make Turmeric Paste – Golden Milk

A traditional Ayurvedic tonic, Golden Milk has been enjoyed in India for centuries as an essential element of overall wellness, for support of mind and body.  This Golden Milk Ancient recipe is a delicious blend of organic Turmeric, pepper and a healthy oil — easier for the body to absorb. I prefer coconut oil,  with curcumin, other spices, and a herb — based on the traditional Ayurvedic recipe that has been savored for centuries.

A balancing tonic in Ayurveda, this golden-hued beverage takes its color from Turmeric, which is combined with other traditional Ayurvedic herbs like Black Pepper, Cardamom, Vanilla and Ashwagandha herbs into a convenient modern spin on a revered ancient drink.

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The Ancient Golden Paste Recipe Most People Have Never Heard Of!

Prep Time: 10 minutes

Cook Time: 5 minutes

The Ancient Golden Paste Recipe Most People Have Never Heard Of!

Ingredients

  • **Dry Ingredients**
  • ½ cup turmeric powder (I love this one) because it's tested for heavy metals
  • 2 tsp black pepper
  • 1 tsp ginger powder
  • 1 tsp grown cardamom (I use this one)
  • 15-20 grms Ashwagandha powder (I use this one)
  • **Wet Ingredients**
  • 1 and 1/2 cups filtered water, plus 1/2 cup more (if needed)
  • ½ cup coconut oil (I use this one) and/or ghee (I use this)

Instructions

  1. Combine pepper, ginger, cardamom, in a small bowl. Set aside.
  2. Combine turmeric and 1 and 1/2 cups of water in a small pot, stirring constantly with a wooden spoon. Bring mixture to a very gentle simmer and add another 1/2 cup of water. Continue to stir with wooden spoon.
  3. Add mixed spices and continue to cook and stir on low for about 3 minutes, until you have a thick and smooth paste.
  4. Turn off heat and add coconut oil or fat of choice.
  5. Continue to stir until completely smooth.
  6. Let mixture cool off.
  7. Transfer to clean glass jar with a lid. Mixture will thicken as it cools. Place lid on jar after mixture has completely cooled.
  8. Give a little shake to prevent separation and store in fridge.
  9. Before enjoying mix well as separation may occur.
  10. Golden paste will last for about 2-3 weeks (Although it doesn't last me that long 😉

Notes

Made with Organic  ingredients Turmeric and Ashwagandha, Plant-Based formula, Vegan, Gluten-free, no GMOs, Soy-free, No artificial sweeteners or preservatives, No added sugars

**Extra tips:** ~Oils: Please use any the following oils: Raw (unrefined) Cold Pressed Coconut Oil, Ghee, Avocado Oil, flaxseed oil or Virgin/Extra Virgin Olive Oil. That's in the event of allergies, but I always prefer coconut oil because of the flavor but may try hemp real soon 😉

~Store in a glass jar, as turmeric stains. ~Golden paste is good for pets and can be given to arthritic dogs. ~Check for possible interactions if you are on any other drugs, especially blood thinners.

https://www.healyounaturally.com/turmeric-golden-paste-recipe/

We all need to take time for ourselves. Making the time in your day for a comforting, nourishing cup of Golden Milk is an act of mindfulness and self-love.

Over to you

If you are already taking Turmeric (And if not, jump on the wagon ASAP). What changes have you noticed (in you health or mood) since you introduced Turmeric or Golden Paste to your diet? 

Have you adjusted dosages or length of time taking it? What have you noticed?

Hopefully, this new recipe that I’ve been testing for a few weeks will you feel better and improve your health. If I can add any more context to anything mentioned here, feel free to ask in the comments!

To your best health,
About healYOUnaturally

Enhance Turmeric’s Benefits and Bioavailability By Adding THIS Spice

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How to enhance Turmeric's Bioavailability
Turmeric has become the spice of the decade and with very good reason.

If you have added Turmeric to your diet or have been using it for a long time, kudos to you — you’ve just been adding years to your life by reducing chronic inflammation and preventing many diseases.

The Outstanding Health Benefits of Turmeric

According to whfoods, Turmeric is native to India and Southeast Asia, where it has been popular in cuisines for several thousand years. Besides its culinary use, turmeric has remained a mainstay herb in botanical medicine, with medical usage going back thousands of years in the Ayurvedic tradition. In the U.S., turmeric is a substance that is included on the GRAS List (Generally Recognized As Safe) by the U.S. FDA where it is considered as a natural food coloring agent.

Regardless of it’s use in cooking for several thousand years, turmeric continues to shock researchers in terms of its wide-ranging health benefits. While once focused on anti-inflammatory benefits, decreased cancer risk, and support of detoxification, studies on turmeric intake now include its potential for improving cognitive function, blood sugar balance, and kidney function, as well as lessening the degree of severity associated with certain forms of arthritis and certain digestive disorders. [1]

Turmeric benefits are numerous including anti-inflammatory properties, anti-bacterial, blood purifier, it is a natural painkiller, and serves as a chemo-preventive or chemotherapeutic agent in several types of cancer— including pancreatic carcinoma– one of the most difficult types of cancer to treat. (see the study here).

I have started to love this drink more and more, especially when I am feeling achy after exercise or way too many hours gardening, standing or sitting (yes that’s how herniated discs do to you). I can feel my back getting tighter and tighter which means that my herniated discs start pressing on that sciatic nerve.  Inflammation is developing… Great!

You’ve been there.
Whether it is your legs, shoulders, entire body, head, joints…  Not fun! What now?

The first thing I do is– not letting it get too far.
How? Stop doing what you are doing to aggravate pain, and do what feels right.  The key here is to listen to your body and act accordingly.

Does laying/sitting/standing in a certain position feel good? 
Does stretching feel good? 
Sitting, driving, bending etc.. aggravates it? Stop! 
Does a certain type of exercise or activity feel uncomfortable or you feel pain? Stop! 

For example, I can’t do squats, run on the treadmill or anything that has to do with jumping.  Also, when lifting weights I use the equipment with back support vs free weights. I choose activities that are low impact such as the elliptical machine, fast walking, swimming, stationary bike (with a backrest) and you get the point…

Pain and aches aside, let’s get back to my favorite natural painkiller drink.

Making this recipe is very easy.  I either add the spices, and coconut oil to my coffee or sometimes it replaces it in the mornings.  I also drink it as a nice comforting snack any time of the day or enjoy it with almond, hemp, rice, coconut milk and swerve or raw honey. (See recipe below)

How Do You Enhance Turmeric Benefits and its Bioavailability?


Some studies have found that when consuming even 2 grams of curcumin its serum levels were very low. However, when combined with 20 mgs of “the other spice”  curcumin’s bioavailability increased by 2000%.

Do you know what  “the other”spice is?  Drum roll, please…

Pepper. 

A study by Planta Medica revealed that when used in the right dosage, piperine enhances the serum concentration, extent of absorption and bioavailability of curcumin (Turmeric) in both humans and rats without adverse effects.

To confirm these findings here’s an excerpt from the very study:

The medicinal properties of curcumin obtained from Curcuma longa L. cannot be utilized because of poor bioavailability due to its rapid metabolism in the liver and intestinal wall. In this study, the effect of combining piperine, a known inhibitor of hepatic and intestinal glucuronidation, was evaluated on the bioavailability of curcumin in rats and healthy human volunteers. When curcumin was given alone, in the dose 2 g/kg to rats, moderate serum concentrations were achieved over a period of 4 h. Concomitant administration of piperine 20 mg/kg increased the serum concentration of curcumin for a short period of 1-2 h post drug. Time to maximum was significantly increased (P < 0.02) while elimination half-life and clearance significantly decreased (P < 0.02), and the bioavailability was increased by 154%. On the other hand in humans after a dose of 2 g curcumin alone, serum levels were either undetectable or very low. Concomitant administration of piperine 20 mg produced much higher concentrations from 0.25 to 1 h post drug (P < 0.01 at 0.25 and 0.5 h; P < 0.001 at 1 h), the increase in bioavailability was 2000%

As you can see it is very important to mix these two spices in order to reap the health benefits to the fullest.  Additionally, you can add coconut oil and make “golden paste” and you’ll be increasing its bioavailability to the max.  While turmeric and black pepper each have their own unique health properties, many of the properties are enhanced when you combine the two.

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Chai Tea Golden Milk Recipe

Chai Tea Golden Milk Recipe

Ingredients

  • 4 oz of water
  • 1 bag of chai tea
  • 4 oz coconut or almond milk
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon pepper
  • 1/2 teaspoon coconut oil
  • 1 teaspoon of swerve or honey to taste

Instructions

  1. Heat up the water and make tea as usual.
  2. Add nut milk
  3. Add the rest of the ingredients
  4. Mix well
  5. Enjoy!
https://www.healyounaturally.com/enhance-turmeric-benefits-bioavailability-adding-spice/

Question:  What is your favorite way to enjoy turmeric? Have you mixed the two spices?  I’d love to hear your experiences.

 

 

References

https://www.ncbi.nlm.nih.gov/

How To Make Lacto Fermented Vegetables

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how to make lacto fermented vegetablesI have introduced quite a bit of Lacto fermented vegetables and other fermented foods into my family’s diet (and some lucky friends) who embrace new healthy foods for the past few years.

Fermented vegetables contain probiotics that contain all kinds of friendly bacteria that help us maintain a healthy gut and overall health.

Lacto-Fermented vegetables and I had a love/hate relationship before I got my research hat on.
I disliked fermented anything growing up, then only loved some fermented vegetables in late teens, but then I tried fermented vegetables from the big jar (ya know the ones you buy at Costco) and I fell in love.

Once I started learning about gut health, and how beneficial fermented foods are for overall health I wanted to know more but wanted to make them without preservatives and top notch ingredients.

This recipe was created in an effort to add more fermented foods to my family’s diet. I wanted to be easy to make, delicious and nutritionally dense. Being that my family already  (especially my son) loves Lacto-fermented Jurassic carrots (simply Lacto-fermented carrots) I figured this would be a winner too.

Lacto Fermented Vegetables And Dairy

Contrary to popular belief, lacto-fermented vegetables do not necessarily contain milk.

To eliminate the most common misconception regarding lacto-fermentation, you need to know that it most certainly has nothing to do with dairy. Alternatively, the lacto refers to lactic acid.

All vegetables and fruits have probiotics which can include Lactobacillus on the surface. When you allow this healthy bacteria within an anaerobic (oxygen-free) environment, each of these microorganisms converts sugars into lactic acid, that typically halt unsafe bacteria from developing and works like a preservative.

It will likely be what provides fermented foods their characteristic sour aroma and taste.

Now, I love all types of natural probiotic foods such as Kefir, Kefir butter or cream cheese and everything that has probiotics in it. What I sometimes do is add a few teaspoons of kefir whey which introduces different types of bacteria and, of course, a tangier flavor.

Some fermenting veterans don’t like to use whey and some others do. So it comes down to what you like and what you are in the mood at the time.

We eat this super delicious vegetables as a side dish, add to grass-fed hot dogs or I eat them as a snack when I need to eat something quick.

If you’ve been looking to make Lacto-fermented anything, this is a quick and easy option.

How To Make Lacto-Fermented Vegetables

What you’ll be making: A carrot,cabbage, fennel, radish based lacto-fermented vegetable kraut that is easy to make, it actually does NOT contain dairy, and can be consumed as a side dish or snack. (Kids friendly).
ingredients to make fermented vegetables

Chop or shred vegetables to you liking
how-to-make-saurkraut-fermented
Placing vegetables in the jar. Make sure you push them down with your fist or a spatula (try not to use metal). Continue to add your veggies, and pushing them down as you go. Until you fill them about 2 inches away from the top (leave room for the weigh)
making fermented sauerkraut

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How To Make Lacto-Fermented Vegetables

How To Make Lacto-Fermented Vegetables

Ingredients

  • 3 tablespoons himalayan salt, pickling salt, or kosher salt
  • 1 quart water
  • 2 cups cabbage shredded
  • 1 cup carrot shredded
  • 1/2 cup radish shredded
  • 1/2 cup fennel shredded
  • 1/2- 1 gallon fermenting glass jar

Instructions

  1. Combine water and salt and stir until the salt is dissolved.
  2. Place the remaining ingredients in a clean, large fermenting jar.
  3. Pour the salt water over the shredded vegetables, leaving at least 1 inch of headspace at the top of the jar. Add more brine to the vegetables if necessary. (You may want to place the heart of the fennel or the center of the cabbage a bowl or jar on top of the vegetables to hold them under the brine.)
  4. Cover the jar tightly and let it stand at room temperature. Since you'll be using jar fitted with an airlock, you don't need to burp it-- just open occasionally to taste. However, if not using an airlock jar check the jar once a day to taste the veggies and release gases produced during fermentation. If any mold or scum has formed on the top, simply skim it off.
  5. Let bacteria do its thing, taste them, and when they are to your liking (I like to leave them for about 4-6 days) in the fridge they go.
  6. They'll slowly continue to ferment, but know that cold storage will largely stop the fermentation process. These veggies will last for about a month or so.
  7. Enjoy
https://www.healyounaturally.com/how-to-make-lacto-fermented-vegetables/

Like I mentioned before, it is very important to populate your body with friendly bacteria in order to keep candida and other critters away.

One way to do this is by eating live foods such as yogurt, fermented vegetables, Kefir, Kombucha (Find fermenting cultures here) which are inexpensive and fun to make.
Question: Are you into fermented foods yet or still debating whether to make them or not? Do you already eat fermented foods, I’d love for you to share your favorite foods in the comments below.

The Easiest Way To Brew Kombucha From Home (Step by Step Instructions)

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easy how to make kombucha from homeIf you have been thinking about brewing your own Kombucha from home but feel intimidated by the process or feel nervous that you’ll screw up,  then you’ve come to the right place.  I will show you the easiest way to brew kombucha from home.  I have been making Kombucha for a few years now and have mastered the art of brewing it successfully– I am sure you will too.

Find out how to make Kombucha from the comfort of your home, while saving hundreds if not thousands of dollars a year. Plus you can make your favorite flavors while you are at it.

What is Kombucha?

Kombucha is essentially fermented sweet tea.  It can best described as a lightly sweet and tangy drink that can be fermented twice with fruits, juice, herbs and even healthy spices like Turmeric to enhance its health benefits.

Kombucha is an ancient fermented tea-based probiotic infusion and it continues to be cherished as a healing tonic for about 3,000 years. It has been thought to offer healthy and balanced bacteria and micronutrients valuable to digestion, detoxing and immunity . Today, more and more people drink and make Kombucha all over the world, for its healing properties,  and mainly for the way it makes them feel. Kombucha has the ability to give you natural energy, makes you feel alive, healed and replenished.

Through the power of fermentation, regular tea is transformed into a nutritionally alive drink that nourishes your body with compounds that detoxify, energize, support your immune system, streamline your digestive system, clarify your skin, prevent disease and elevate your mood, say Eric and Jessica child from Kombucha Kamp.

vintage-kombucha-scoby

To start making your own Kombucha from home…

This is what you’ll need:

  1. Kombucha SCOBY also knows as (mother, mushroom).  I can send you one, please send me a  private message here to get your organic vintage SCOBY and starter.
  2. Unfluoridated unchlorinated filtered water (I use this filter)
  3. Organic green or black tea. You may buy green Puerh tea in bulk as well.
  4. Organic cane sugar
  5. Plastic or wooden mixing/stirring spoon
  6.  Cotton woven fabric or unbleached coffee filters

Instructions

1. If you are going to brew a gallon of Kombucha~  Boil 13-15 cups of filtered water, then steep 8 bags of green and black tea or (you can split the tea according to your taste) as you would in making a regular cup of tea.

2. Let it steep for about 10 minutes or as strong as you’d like your tea.  Remove tea bags or completely strain loose leaves (if you used loose leaves tea such as oolong or Puerh) from the liquid. Cool the mixture to 68-85ºF.

3. Combine sugar with tea until it is fully dissolved. Then pour this mix into a  glass jar.

4.  At this point you can add starter tea from a previous batch or if you got it from me or another source.  Send me a private message here if you want an organic vintage SCOBY.  Then make it according to the ratios in the picture below.

How to make kombucha ratios

5. Add an active kombucha SCOBY to this mixture. Active means a Kombucha that isn’t dry.  Contact me here (private message) if you want a live organic vintage SCOBY for the cost of shipping.

6. Cover the jar with a coffee filter (I prefer unbleached coffee filters) cotton woven cloth  (organic preferably), tight-weave towel or any other material that allows air to circulate.

7. At this point, you will let the mixture sit undisturbed at 69-85°F, preferably on the kitchen counter or in a cool dry place away from direct sunlight, for 7-12 days or to taste. The longer the kombucha ferments, the less sweet and more vinegary it will taste.

8.  Taste the kombucha by inserting a plastic or glass straw on the side of the SCOBY.  I cover the top of the straw submerge it in the liquid then take it gently then taste it. If it is to your liking then go ahead and bottle it for a 2F (second ferment) or drink it plain.tasting homemade kombucha

9.Pour kombucha by using a funnel if you are ready to consume it just like that. Set aside two cups of liquid and keep the SCOBY from the original brew ( I like to use the tea from the lower part of the jar to use as starter tea for the following batch.)

10. The finished kombucha can easily be bottled and flavored with fresh or frozen fruits, organic juice, herbs and even turmeric.  If preferred you can simply enjoy the first ferment. 

second ferment kombucha home made

How to Get Perfect Fizz on Your Second Ferment

There is a lot of talk on getting that perfect fizz, but based on my experience it all starts within the first ferment.  Make sure you have the right ratios when it comes to ingredients, strong starter, and a quality SCOBY (heirloom, vintage) is what I recommend. That means that the SCOBY didn’t come from bottled commercially made Kombucha because often times commercially sold booch has to be pasteurized.  Not in every case, though.   With the perfect starter and scoby you are all set for the perfect brew.

For my second ferment, I have always had success by using airtight EZ cap beer bottles.   You can add your favorite fresh fruits, herbs, healing spices, frozen fruit you name it.  However,  pureed fruit and these are my top super-fizzy-combos with fresh fruit:

  • Ginger, raspberry or any berries (In my opinion berries give the most fizz)
  • Pineapple, mango, ginger
  • Ginger, orange
  • pomegranate, ginger
  • strawberry, pear
  • peach, plums, mango, and the list goes on. Be creative the options are endless…

Check out my Instagram and facebook page for more fermenting ideas.  Also, check out some of my best healing salads and fermented healing foods.

There you have it. How to make Kombucha from the comfort of your home, the easy way!

 

Other articles you may find helpful:

9 Probiotic Foods To Take Your Digestion and Health To The Next Level

18 Benefits of Sipping Kombucha

 

Over to you…

Have you made Kombucha at home?

If so, how did it go and how successful was your first brew. I’d love to hear your comments and hear all about it.    

Did you get a SCOBY from me and made the most amazing booch ever?  I’d appreciate a review or if you post a picture on my official facebook page or share your testimonials below.

How to Take Your Lemon Detox Drink To The Next Level

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healthy healing best detox drink

Lets assume you have been drinking lemon water for a while. You feel amazing and your digestion has improved, you now go regularly– and even your skin looks better.

But what if you can make your warm lemon water even more effective by adding a few ingredients you most likely have in your kitchen?

You can maximize the benefits of this elixir to achieve maximum health. But how do I know? After suffering from GERD for years intermittently, after trying every home remedy and even OT medications when I didn’t know better, I found a little gem.

I learned of this amazing lemon detox water originally on Dr. Axe’s website a couple of years ago, and have been adapting it to my needs ever since.  So how is it exactly that simple lemon water benefits you inmensly?  Here’s how:

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  • Alkalinizes your pH naturally (Ideally you want your PH to be around 7.0 and above)
  • Re-hydrates your body and helps it do its job in detoxing the liver
  • It is a natural blood thinner and prevents plaque from forming or further developing.
  • It is even believed to dissolve plaque within four months; among other benefits.
  • Revs up your digestive system You may notice positive changes like clearer skin and better digestion.
  • Finally, if you suffer from constipation or have trouble– moving things along this is your natural go to drink

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Take Your Lemon Detox Drink to the Next Level

Now, if you want to take all of these benefits of the best detox water to the next level try this recipe, which will help you with digestion, constipation, circulation among other benefits:
Ingredients:

Mix all of the ingredients thoroughly as the cayenne pepper tends to float to the top.  Enjoy!

If for some reason you realize it doesn’t taste that great— remember that it is detox drink and even then, just the thought of nourishing your body will make it taste great.  Furthermore, Make it appealing by adding your favorite natural sweetener.

Note: Make you your rinse and/or brush your teeth after drinking anything with lemon and vinegar in it to protect the enamel in your teeth.

Tell me- what is your favorite detox drink or elixir? Do you make it at night or have time in the morning?  I’d love to hear your experiences in the comments below.

➔Get more healing recipes like this one here https://www.healyounaturally.com/category/recipes/

Detox Effectively and Naturally by Drinking this Extraordinary Healing Elixir

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detox-warm-lemon-water-elixir-opt

Warm lemon water detox is the new hype when it comes to detoxing and helping your body balance its PH to a more alkaline level.  However, if you want to take your lovely warm lemon water to the next level you’ll love this Quick Lemon Turmeric Pepper Drink.

It is easy to make and literally takes four minutes to put together. Plus, it only calls for three ingredients–four if you add your favorite sweetener to make it a true Elixir. I recommend and use either manuka or raw honey, alcohol-free stevia or even swerve.

Why is This Warm Lemon Water Considered an Elixir?

PFAs are a group of fat-related compounds more commonly found in sea plants than in land plants, making the avocado tree unusual in this regard. However, the studies that we have seen on PFAs and avocado have extracted these PFAs from the seed (or pit) of the fruit, rather than the pulp. Since we typically do not consume this part of the avocado, the practical role of these PFAs from a dietary standpoint is less clear than the role of monounsaturates and phytosterols described above.

“Elixir”

  • The free dictionary defines Elixir as A substance believed to maintain life indefinitely. Also called elixir of life.
  • A substance or medicine believed to have the power to cure all ills.a preparation supposedly able to prolong life indefinitely.
  • Vocubulary.com defines it as a Miraculous, magical, and maybe a little mysterious, an elixir is a sweet substance or solution that cures the problem at hand.a magical or medicinal potion.

Now, some of you may be thinking– pepper with turmeric in my lemon water? [insert your best about to barf face] that is just gross Astrid.  Yes, it may look gross but it actually isn’t!  Plus remember that this is a healing drink where sometimes you have to compromise a little bit of taste vs the health benefits. However,  adding your favorite sweetener will make a difference. I like Lakanto  or swerve because they have a low glycemic impact and are all natural sweetener.

I highly encourage you to set your mind to “healing gears’ and go with the flow.   Remember, it is now the way it looks or tastes– it is about the benefits and the way you are going to feel afterward, knowing you are nourishing your body with an amazing multi-healing-properties drink.

Lemon Turmeric Pepper? Oh Yes! Here’s Why…

While most of the benefits of this healing drink come from turmeric, and all of its amazing healing properties such as Anti-inflammatory, Anti-Viral, & its pain management (because it targets inflammation) the true benefits come from the mix of black pepper and turmeric.

Here is an excerpt from Dr. Michail Gregre from Nutritionfacts.com on the incredible benefits of combining the two:

Just like approximately 5% of the spice turmeric is composed of an active compound called curcumin, about 5% of black pepper by weight is comprised of this compound called piperine. Curcumin is responsible for the yellow color of turmeric and piperine for the pungent flavor of the pepper. Piperine is a potent inhibitor of drug metabolism. One of the ways our liver gets rid of foreign substances is making them water soluble so they can be more easily excreted. But this black pepper molecule inhibits that process.

And it doesn’t take much. If people are given a bunch of turmeric curcumin, within an hour there’s a little bump in the level in their bloodstream. We don’t see a large increase because our liver is actively trying to get rid of it. But what if the process is suppressed by taking just a quarter teaspoon’s worth of black pepper? Then you see curcumin levels skyrocket.
Its bioavailability shoots up 2000%.Even just a little pinch of pepper—1/20th of a teaspoon—. And guess what a common ingredient in curry powder is beside turmeric? Black pepper. Have you tried my ancient golden paste recipe yet? If not, definitely add it to your daily routine (I love golden milk), if you want to enhance your health and lower inflammation asap.

Another way to boost the absorption of curcumin is to consume it in the whole food form, turmeric root (fresh or dried as a powder) because natural oils found in turmeric root and turmeric powder can enhance the bioavailability of curcumin seven to eightfold.  (Try organic fair trade Turmeric here)

When eaten with fat, curcumin can be directly absorbed into the bloodstream through the lymphatic system thereby in part bypassing the liver.

PIN IT FOR LATER
Detox Warm Lemon Water Elixir

Read the full article from care2.com

Here is the recipe:

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Take Your Morning Detox Drink Elixir To The Next Level

Take Your Morning Detox Drink Elixir To The Next Level

Ingredients

  • 8-10 oz of filtered warm water (I use this one )
  • juice of 1 lime or lemon
  • dash of pepper
  • 1/4 tsp turmeric
  • alcohol free Stevia (Find Stevia here)

Instructions

  1. Pour warm water (not hot) If you heated the water too much add some room temperature filtered water
  2. Add lemon or lime
  3. add turmeric
  4. add pepper
  5. Mix very well, enjoy!
  6. Tip: I like to keep mixing this drink as I drink it because the turmeric tents to float to the top.
https://www.healyounaturally.com/lemon-turmeric-pepper-drink/

How amazing is Turmeric? Now you know why I make the funky mixes (grin)!  Have you tried Turmeric yet? Make this Elixir, wait a few hours then come back and tell me how you felt.

As always thanks for reading and sharing my posts.

To your best health,

About healYOUnaturally

 

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