The three beneficial HOWs of Turmeric! How does it work? How do you buy it and how do you use it? All answered here by our amazing contributing physician Beth Ricanati, MD.

Looking for a food ingredient that has a tremendous amount of science behind it, tastes good, and keeps us healthy? Let’s talk about the iconic Indian spice, turmeric. Ayurvedic and Indian medicine practitioners have been using turmeric for thousands of years; now researchers have been able to pinpoint what the Ayurvedic practitioners knew all along: turmeric is an extremely powerful anti-inflammatory substance.

Turmeric contains curcumin, a compound that has documented anti-inflammatory properties. Curcumin also contains other important nutrients for our health, like magnesium and iron.

Why should you care about curcumin? Simply, many chronic diseases, including heart disease, diabetes, cancer obesity and even Alzheimer’s disease, are in large part caused by inflammation in the body. In addition, inflammation is the culprit behind aches and pains like what you might experience with diseases like arthritis, and even just after a hard workout.

1. How does turmeric work? Research shows that curcumin prevents cellular oxidation, which is a fancy way of saying it blocks a molecule in our bodies that turns on the “inflammatory cascade”. No “inflammatory cascade”, no inflammation! Thus, turmeric helps to stop inflammation before it even starts!

2. How to buy turmeric? Turmeric is available in root form, powdered form and in a pill. It’s hard to grind yourself, so buy the powdered form unless you are throwng a piece into a strong mixer for a smoothie! Turmeric as a spice comes from two places in India, Alleppey and Madras. Look for the powdered turmeric from Alleppey; it has more curcumin in it.

3. How to use turmeric? Although most of us recognize turmeric in Indian curries, recently it has been showing up in a diverse array of dishes. I have found it’s great in smoothies, soups and stews. I have even seen it recently in beverages and with just hot water, ginger and lemon. My current personal favorite are dark leafy greens stir-fried with eggs and a hefty dose of turmeric!

Check out our fabulous recipes with turmeric! Indian Butter Chicken and Roasted Acorn Squash Seeds.

The post The Anti-Inflammatory Power of Turmeric. Answers from our holistic MD. appeared first on LoveSelf.

How a sticker inspired self-love and a return to the present moment. LoveSelf’s contributor Beth Ricanati, MD offers a simple practice for mindfulness and self-love.

We all need friendly reminders sometimes. I want to share a great reminder that I learned: a reminder to take a deep breath and allow my best self to shine. How? With the help of a little blue dot.   You place one little blue dot sticker anywhere you need a reminder to take a deep breath and return to self-love.

You know what I’m talking about…those little stickers that come in a variety of colors from any supply store. They are packaged in those skinny strips so you can just peel one off at a time.

Perhaps you need to place a sticker on your mirror to remind yourself how beautiful you are. Maybe place one on a snack cabinet door to remind yourself that your body loves raw nuts. Stick a happy dot on the refrigerator to remind you to add awesome greens to your dinner.

It works! I couldn’t believe it, but it actually works. For a while after learning about this, I kept a strip of blue dots with me at work, doling them out as needed. My favorite place: my desktop computer. Every time I sat back down at my desk I was reminded to return to the present moment and breath.

I would take 2-3 slow breaths, inhaling and exhaling to the count of four and most importantly at that time, pausing. In just pausing, I was able to be mindful of what I was doing at that moment – and this simple act helped to refocus me, to ground me, and keep me present.

Why does this work? Our breath is something that we have with us all the time; something that keeps us alive – a built-in tool to help us relax, to be present and focused. We can modulate our breathing – hence, mindful breathing – and therefore modulate our body’s reaction to it. If you are stressed and your fight-or-flight response (sympathetic nervous system) kicks in, there is a pretty good chance that your breaths are shallow and rapid. Conversely, when you are relaxed, your rest-and-digest response kicks in (parasympathetic nervous system) and you are able to breathe more deeply and slowly. Your tense shoulders will drop back into place, your clenched jaw will unclench; your fisted palms will relax ~ in other words, relaxed breathing = relaxed muscles and a happier mind!

It takes practice though. Just like going from casual jogging to running a 10K. Mindful breathing is the same way. The benefit: when confronted with a stressful situation, you’ve got a built-in therapy. And just think, it can all start with a little blue dot!

I want you to place dots all over your kitchen: on your refrigerator, on your cabinets, maybe even on your counters. I want you to place them anywhere that you need a reminder to be mindful. Looking at the dot is a visual reminder to breathe and treat yourself lovingly.

Send us a picture of your favorite place for the blue dot!

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Sleep is so important to self care. Check out the simple tips from our contributing holistic MD to get better sleep starting tonight.

Sleep. We need it, we covet it, and some of us even dream of ways to get more of it! Every major medical organization recommends 6-8 hours of uninterrupted sleep each and every night. Why? Getting enough sleep, and enough good sleep (deep, restorative REM sleep) allows us to have more energy, improves our memory and our moods, lessens our anxiety and even lets our bodies repair themselves.

The good news: you can do something about it right now. Read on for my top three tips for how to get more (and better!) sleep starting tonight.

1. Get the electronics out of your bedroom immediately.

Fact: Smartphones, tablets, and e-readers all interfere with your sleep. The light, noise, and viewing habits on these devices both make falling asleep harder and can disrupt sleep. It is hard to resist the temptation to check your Instagram when you wake up unexpectedly if your smartphone is right there by the bed!

What to do: As soon as you’re done reading this, go and create an impromptu docking station outside of your bedroom. The adjacent bathroom is fine. Even better: set up your chargers in the kitchen or somewhere on another floor if you live in a multi-floor dwelling. If you have to physically get out of bed and walk into another room to check the latest on Snap Chat, then the chances of you actually doing that are going to decrease. And, if you happen to awaken in the night, the chances of looking at a screen if it’s not in your bedroom is not nearly as likely – thereby increasing your chances of actually going back to bed in the first place!

2. Rethink what you’re wearing to bed.

Fact: Behavioral modification works. It just does. Think of preparing for sleep like preparing for any other activity: if you’re going to a yoga class, chances are you’re wearing exercise wear appropriate for that; if you’re hiking up a mountain, chances are you’ve got the right hiking shoes on for that. Your bed – and the activity of sleeping – should be no different.

What to do: I don’t care what you wear to bed. I don’t care if you wear anything at all to bed. I just care that you give it some thought. Why? As you prepare for bedtime, as you brush your teeth and wash your face, and put away your electronics, you are unconsciously sending your body a message: it’s time to shut down. Changing into comfortable bedtime clothes helps with this. Being comfortable in bed is important; many of us toss and turn at night and many of us also feel warmer during the night. Wearing comfortable clothes, and clothes that breathe, can help us get those necessary 6-8 hours of sleep that we all need.

3. Have a sleep-inducing snack or beverage before bed.

Fact: Certain foods can improve sleep, just as certain foods can interfere with sleep. Why? Foods not only nourish us; they actually can pick us up or slow us down! Melatonin regulates our sleep-wake cycle. How? The amino acid tryptophan is converted to serotonin and then converted to melatonin, which is secreted by our pineal gland (just adjacent to our pituitary gland in our brains) at nighttime. Drinks, too, can help us sleep, especially warm beverages like herbal tea, i.e. chamomile tea. One of the oldest known medicinal herbs, chamomile, works as a mild tranquilizer to help kick in sleep.

What to do: Eat more foods that pack a melatonin-rich punch, especially before bed. For example, eating a cup of cherries an hour before bedtime increases your available melatonin. Other melatonin-rich foods: pineapples, bananas, oranges and even oats. Also, although you can take a melatonin supplement, more and more research suggests that it’s better to get melatonin naturally, i.e. from food sources. And get that hot water boiling! Herbal teas, such as chamomile tea, sipped approximately 30 minutes before bedtime can help you fall asleep more easily.

The post Three Ways to Get Better Sleep Tonight! appeared first on LoveSelf.

What is the difference between a yam and a sweet potato plus healing benefits and recipes. 

I am often asked if a yam is the same as a sweet potato. Despite what we have been told, yams and sweet potatoes are not the same thing! The majority of the orange potatoes at your local market are sweet potatoes, not yams.

Yes, both are root vegetables, but that’s where the similarities end! Yams are actually related to lilies. They vary from small to extremely large in size, and have a dark skin with white or reddish-purple starchy flesh. They’re also hard to find and therefore not usually in all supermarkets.

Sweet potatoes also range in color and size and are not always orange! Sweet potato skins can be light (think: white or yellow) to dark (think: reddish purple to brown) .The flesh inside is can range from orange to even white or yellow. The two most common varieties that you’ll find in your local grocery store are firm (lighter flesh) or soft (orange flesh).

Does it matter, for my health, if I eat one versus the other?

The good news: both yams and sweet potatoes are nutrient-dense, low fat foods. Most of the differences are subtle; yams are slightly lower-calorie, but sweet potatoes have slightly more nutrients and a little more protein. They are both good sources of carbohydrate and fiber, but sweet potatoes have a bit more of each. Where they really differ: the amount of vitamin A in sweet potatoes far outweighs what’s in yams and are far healthier than the white potato (a whopping 400% of your recommended daily requirement of vitamin A!), Vitamin A is particularly good for our eye health.

Just in case you are not convinced to make the switch to those pretty potatoes, here are four more reasons to include a yam or a sweet potato in your diet.

• Anti-cancer: Proteins in sweet potatoes may contain cancer-fighting properties
• High fiber: Women need approximately 25gm of fiber a day, and men need approximately 35gm. A medium-sized sweet potato with its’ skin on has approximately a whopping 6gm of fiber.
• Phytonutrient dense: Sweet potatoes are loaded with potassium, which is important for maintaining blood pressure.
• Sweet potatoes are relatively inexpensive, and with such a high nutrient content, making them one of the best bargains out there.

We love healing recipes. Check out our Twice Baked Sweet Potato with Creamy Avocado Dressing or for a Yam Smoothie that tastes like chocolate ice cream check out our Yam Cacao Smoothie. Dress up your collard greens with our Sweet Potato Collard Wrap.

The post Deciphering Yams and Sweet Potatoes. Plus Benefits and Recipes! appeared first on LoveSelf.

Five great reasons your body will love healing with chocolate. 

I’ve got some great news: Chocolate is good for you! Seriously. And thank goodness, since I love chocolate. Most of us do, in fact. We’ve been enjoying it in the Americas for thousands of years, as a food and as a medicine, and even sometimes as a currency.

Let me explain: Some chocolate is better than other chocolate. Some chocolate, like raw organic cacao, is considered a superfood! Why? Raw organic cacao, unlike its processed dark chocolate counterpart, is known to contain an extraordinary amount of antioxidants. In addition, since there is no added dairy to interfere with antioxidant absorption, eating raw organic cacao actually can reap all the health benefits.

These health benefits of chocolate depend on the percentage of cacao in the product; the more cacao, the more nutrient-dense the chocolate. Ideally, choose chocolate with at least 70% cacao.

Let’s talk about this superfood, cacao. Cacao, which is from a bean of the Theobroma cacao tree, is quite heart-healthy, and so much more! As a women’s health internist, I am obsessed with our heart health, and anything we can do to improve our heart health.

Some reasons to reach for those raw cacao beans or nibs (the broken, smaller pieces of the beans)  include:

Heart health: Think lower blood pressure and improved cholesterol levels (both HDL and LDL). What’s the magic? Cacao beans contain high levels of flavonoids, anti-oxidants that work on the cellular level. Research shows that these compounds may in fact alter cell-signaling pathways, lowering our blood pressure and decreasing our risk of cardiovascular disease by lowering cholesterol and decreasing inflammation and improving platelet (clotting) function.

Cancer health: Emerging research indicates that the antioxidants in cacao may help protect against cancer by limiting free radical damage to our cells. Cacao contains some of the highest levels of antioxidants in measured in foods.

Gastrointestinal health: Cacao is both an anti-inflammatory and loaded with fiber. Both of these are critical for our gastrointestinal health and wellbeing. Laboratory research shows some benefit for ulcerative colitis and treating h. pylori infections, too. Women need a whopping 25 gm/day of fiber and men need 35 gm/day; fortunately, a serving of cacao nibs contains 9 grams!

Mental health: Chocolate has long been used to boost one’s mood and improve cognition by triggering the release of some of the neurotransmitters in our brains. In particular, cacao boosts our serotonin levels, which helps to level out our moods and induce a sense of calmness.

Bone health: Cacao is seriously nutrient-dense, loaded with minerals like magnesium. Magnesium is needed for so many reasons including osteoporosis protection!

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