Let's talk turmeric (and no it doesn't yellow your teeth)

“I stopped having turmeric, my friend told me it yellows your teeth and she’s Indian”

I would’ve gently dismissed this client’s reasoning if she wasn’t the third to mention turmeric teeth. I  had one of our research elves look into the topic and she concluded: 

I found no reliable research that turmeric yellows teeth. In fact, much of the research regarding turmeric and teeth found that turmeric is very good for teeth!

 One study found turmeric reduced plaque and gingivitis. And there’s a turmeric toothpaste hitting the market as turmeric “not only prevents tooth decay but also decreases halitosis, inflammation and tooth sensitivity”

In case you’re not dental-centric turmeric helps with mood (on par with Prozac), joint pain,

It lowers the risk of brain diseases and heart disease. It slows the growth of cancer cells. With some types of cancer, turmeric prevented cancer from developing (colon cancer).

My favorite way to turmeric is via golden milk, you can find the recipe here 

A lot has changed since I wrote that post in 2014, golden milk is now found on menus. In NYC Blakelane and bluestone both offer it. Whether you include turmeric in your diet or supplement it, be sure pepper is involved as it makes its potency skyrocket.

Any other myths you’d like me to look into?

Pinch me, Brie for your heart and bones?

I’ve been working on a heart healthy post for Fitbit since February is Heart Month.

Some of my advice will be expected, you know eat your omega-3 foods and exercise but I’ve become obsessed with a vitamin I didn’t know that much about before. I know this sounds strange, after all vitamins aren’t exactly like snacks items popping up all the time. This vitamin K2 plays key role in the prevention of heart disease, osteoporosis and even cancer and wasn’t on my radar before.

If vitamin K sounds familiar, you’re probably thinking of K1 (as I was). K1’s key function is blood clotting and if you or a family member has been on a blood thinning med you probably know K (think leafy greens) plays a role. K2 can be produced by K1 but we can also get K2 from certain foods and bacteria in our guts can produce it.

Without getting too sciencey, K2 is sort of like an advisor or therapist for calcium and vitamin D.  K2 encourages calcium and vitamin D head to our bones and teeth and discourages calcium heading to arteries where it can calcify (not good for our hearts).  Most of the plaque in our arteries is produced by calcium.

You can supplement K2 but there are different types and some derivatives of K2 may be better or worse “advisors” if we use this analogy. So let’s talk about food sources of K2.

First there’s natto. It’s a fermented soy food. I’ll be honest and say I haven’t natto-ed as it has a reputation for tasting nasty.

If you’ve read this blog you know I’m sort of a fermented (probiotic) food fanatic and K2 is another reason to include these “ferm foods” as we call them in your diet.

BUT not all fermented foods have K2 as only certain bacteria produce it.

Many fermented vegetables contain K2. I love Farmhousekraut, Hawthorne farms fermented carrots and Mother in law kimchi

K2 is also found in full-fat grass fed dairy. If you haven’t tried Kerrygold butter or omghee, I was on that bandwagon before I realized their K2 potential.

And finally, K2 is found in certain cheeses. It’s found in the highest amount in Edam (I don’t Edam), also very high in gouda (OK, I can eat gouda but wouldn’t do a jig for it) but K2 is also abundant in…Brie. Did you hear that? And it’s not that these cheeses need to be grass fed but rather the bacteria and process used to make them that results in K2.

In terms of how much K2 that’s complicated as dietary guidelines don’t differentiate K1 from K2 but especially with the widespread use of Vitamin D supplements it’s a good idea to consider adding these foods to your diet.The fermented veggies can be used freely. With the ghee and kerrygold, 1 "good" fat be meal is a good guideline. I suggest weight loss clients keep cheese to two or three times a week and I still stand by that but you can add gouda or Brie to your shopping list. Remember, as I say in LBT, your portion should be no larger than lipstick size. I have been nerding out reading about the different types of K2 and will be circling back with more information.

In the mean time, you’re welcome.

Have you heard of K2? Do you eat fermented vegetables? Have you tried natto, should I?

Beyond paella, saffron may be a secret weapon

It may not seem like it but when it comes to food products and certainly supplements I am a huge skeptic. Clients often email me photos of food products or links to articles and often my reply is “I wouldn’t bother.” Over them summer I received the following email

Hi Lauren,

Hope you’re enjoying your summer. I loved Little Book of Thin and have been following the 10 Steps to Svelte, broke up with sweeteners etc. I also started taking saffron supplements and I’m curious if they’re green lighted.  Maybe a good YOSA topic for the blog?

IF you’re not familiar with YOSA it’s our acronym for “yay or step away”.  After some digging I saw there was some research behind saffron and I have a soft spot for spices as I feel they have been used for so long. So I also ordered these capsules but didn’t expect much.

Saffron is that super expensive reddish spice that comes in threads and is most commonly used in paella. Saffron is actually from the stigma of a flower called Crocus sativus L (such a shame nobody plays trivial pursuit anymore). Saffron has centuries of use as a remedy in Indian and Chinese cultures but these saffron capsules contain much more saffron than the spice itself.

Saffron’s potential benefits are appetite reduction, mood improvement (thought many of the studies have been small) and one of the constituents of saffron, crocetin, shows potential in terms of cancerprevention and treatment. Saffron is absolutely not something I would recommend for pregnant women as it can cause uterine contractions or in dosages above five grams per day.

Here’s the part where I start to sound like an infomercial. I took the saffron as directed before lunch and dinner. I noticed the biggest difference at restaurant meals where portions are larger. I was pushing away plates left and right. And the few times I noticed I had that typical urge to pick or graze I had forgotten my saffron. Now, nothing is going to help if your basics aren’t in order. But if you’re like the reader above who is doing your basics or “10 Steps to Svelte” and feel your portions are too large or your appetite tremendous, this is worth a try. In terms of YOSA criteria I’m going to say “YAY”.

If you’re not a capsule person or don’t tend toward ginormous portions. I also love saffron tea. It’s a Moroccan tradition. I boil water and combine green tea and about ½ tsp. saffron. I let this steep for 5 minutes, strain the leaves/threads and add a little sweetener (Nustevia or honey).

For some more Fallspiration check out our Monthly Morsels newsletter which was delivered today

Do you saffron? How do you use it in cooking? What are your favorite spices? Have you heard of the saffron/appetite connection? Anything you'd like us to consider for YOSA?

We're quitting sugar, want to join us?

 

First off, I know how annoying it can be for someone to tell you to quit something. I read an article yesterday and one of the suggestions was “cut out alcohol and caffeine” and I made a face at the screen, a mean face. After all, I’m the person who sees no reason not to have a cup of coffee while on a juice cleanse. Carolyn says “your cleanse your rules.” So when I started hearing about Sarah Wilson’s “I QuitSugar” book I was skeptical. I was skeptical until I read the book. It’s really, really good and gimmick free. I found Sarah's approach similar in many ways to Foodtrainers.

If you read this blog you may know I’m not someone with a raging sweet tooth. So when Sarah wrote,  “I was a sugar addict but didn’t look like one. I hid behind the so-called “healthy sugars” like honey, dark chocolate and fruit” I was surprised, she could’ve been describing me. And bottom line I know sugar finds its way into my diet and I’m curious to see how I feel without it. Plus, from years of having clients undergoing cancer treatment the line “cancer loves sugar” is a scary one to me. It’s not just about weight or mood but long-term health. And I love the idea of focusing on one habit and recently made what I feel are permanent gains in the hydration department.

So we tossed the idea around at the office and we came up with our version of quitting. We’re starting today and continuing through the end of the month (actually until we attend the Fancy Food Show 6/30 where we're professionally obligated to taste).  Here’s a summary of what’s in and out for the next three weeks.

No

• Sweetener in coffee or tea. I realized there’s 8g sugar in a tsp. of the manuka honey I use; I only use a ½ tsp. once a day but still
• Mints- I have these anise mints I keep in my purse, I’m anti gum for reasons beyond sugar but no gum either (keep a toothbrush in your makeup case)
• Dried Fruit- I will miss you those raisins in my Juice Generation kale salad
• Nutrition bars- I usually have a Health Warrior or Zing bar once a week
• Stevia- as we say sweet begets sweet so no stevia and if you’re having yellow, pink or blue packets cut those out forever, not just the 3 weeks
• Pops/Sorbet – so tempting in this weather but so sweet
• Cakes, cookies, muffins or any other baked goods, gluten free or regular they're still sweet
• Dark chocolate- this was a hard one for me to sign onto but if you're going to quit...

Yes

• 1 fruit a day (this is different from what Sarah suggests)
• 1 small coconut water per day (IQS informed me coconut water low in fructose) OR green juice (with 1 fruit) OR kombucha. 
• Alcohol- we agree with Sarah alcohol has its own issues beyond sugar. However, alcohol is low in fructose. IQS suggests says wine, beer and pure spirits are ok. If you’ve read my book you know I think spirits are the way to go (sans mixers).

For the record, Sarah doesn’t recommend you go cold turkey/ cold sugar day 1.  She suggests a little time to assess where sugar is in your diet, to read labels and raise awareness. I have had the book for a couple of weeks and my “sweet-dar” (sugar radar) was heightened. Many gauges for sugar consumption are tossed around I would suggest aiming first for under 25 grams a day and ultimately going below 20 grams (approximately 4 grams is equal to one teaspoon of sugar).

Do you want to join us for these few weeks and give quitting a go? The Foodtrainers team is here for you on the blog, on Twitter, Instagram and Facebook (@Foodtrainers. You know you can #TIDEI (tweet it don't eat it).  I would also suggest you pick up I Quit Sugar (and visit the website) it’s full of facts and encouragement not to mention fantastic recipes. At the start of the post I wrote that it’s not for someone else to tell you to quit something, from IQS “you’re doing this not because you have to, but because it might make you feel better. Please go gently and don’t punish yourself.” I told you this woman gets it.

Do you think about the amount of sugar you eat? How would you describe your relationship with sugar? Have you considered quitting? Read this book? Want to join us for these three weeks?
A couple of notes:

Since Sarah and I  connected, IQS read my book as well and posted some of my tips, they are doing a Little Book of Thin giveaway 

We're doing the same. If you comment here and retweet this post (or regram on Instagram @Foodtrainers) you'll be eligible. Our winner will be selected on Friday, June 13th.