10 Ways to spice up your life with turmeric

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Turmeric is a powerful spice that has been used in Chinese and Indian medicine for centuries. Curcumin is a medicinal compound that gives turmeric its bright yellow pigmentation. This active ingredient is also what makes turmeric an anti-viral, anti-bacterial and anti-inflammatory agent. It is full of antioxidants, vitamin C, calcium, magnesium and zinc. It can help neutralize free radicals and improve liver detoxification. It has been known to protect against Alzheimer’s disease, cancer, heart disease and has even been used to treat depression.
There are many delicious and creative ways to add turmeric to your diet. Here are 10 ways to spice up your diet with turmeric (side note: its intense coloring will stain clothes and surfaces a bright yellow so handle with care!)

1. Golden Mylk (Hot or Iced)

Combine 2 cups of your favorite dairy-free milk alternative with 1 teaspoon of cinnamon, 1 teaspoon of turmeric and 1/4 teaspoon of nutmeg. Heat this mixture on the stove for a warming bedtime treat that will lull you into a deep slumber. Need a cool down? Put in the fridge and serve over ice for a delicious and refreshing daytime beverage.

2. Salad Dressing

Say ‘see ya’ to store bought dressings. They are filled with refined vegetable oils, toxic preservatives, poisonous thickening agents, artificial food coloring and empty calories. Instead opt for a DIY dressing. Here is a simple, zesty recipe that will complement any salad while boosting your immunity:

1 tsp white miso paste

1 tsp apple cider vinegar

2 tsp olive oil

1 tsp honey

1/4 tsp turmeric

Whisk all ingredients together in a bowl. Add any other seasonings or salt and pepper to your liking. Drizzle and enjoy!
4. Kale Chips

Kale chips are by far one of our favorite crunchy and satisfying go-to snacks. Kale chips are not only completely guilt-free but also very easy to make. Simply pick the kale leaves off the stem, toss in olive oil and bake for 20 minutes at 275 degrees F. The best part is choosing the spices to season them with- this is where the turmeric comes in! We recommend pairing with garlic and cayenne.

5. Turmeric Marinade

Mixing together a cup of lemon juice, a tablespoon of olive oil and a 1/2 teaspoon of turmeric makes a killer marinade for chicken, fish, steak, veggies – even corn on the cob. It is the perfect light sauce for your next summer barbecue. Try adding in a little cumin for a southwestern flare.

6. Roasted Cauliflower

Another guilt-free and delicious treat that we love is roasted cauliflower. We can’t get enough of this tropical-inspired recipe: chop one head of cauliflower into bite-sized pieces; then coat with coconut oil and squirt with juice from 1 lime. Finish by seasoning with turmeric and sea salt. Bake for 30 minutes or until golden brown.

7. Dip

This ain’t your mama’s veggie dip. If you’re tired of the basic veggie dip that has been served at every barbecue since the 60’s, try this recipe for a new and improved twist on a classic.

1 cup raw cashews

½ cup of coconut meat

⅓ cup coconut milk

3 tablespoons lemon juice (or lime)

1/2 teaspoon of turmeric

1/4 teaspoon of minced garlic

⅛ teaspoon cayenne pepper

Sea salt, to taste

 

Combine all ingredients together in a food processor (or blender) until smooth. Serve with veggies for a crudite platter that is guaranteed to be a crowd-pleaser at your next shindig.

8. Roasted Nuts

These make excellent crouton substitutes for salads or crunchy additions to any dish. Pick your favorite nuts, sprinkle them with olive oil and a little turmeric and paprika and bake on 350 degrees Fahrenheit for about 15 minutes. Sunflower seeds or chickpeas also work well in case of a nut allergy.

9. Turmeric Truffles

This is a sweet and savory all-natural treat that is filled with superfoods and sustainable energy.

1 cup soaked, pitted dates

1/2 cup soaked walnuts (optional)

4 tablespoons raw cacao powder

2 tablespoons coconut oil

1 tablespoon vanilla extract

Pinch of sea salt

 

Combine all ingredients in a food processor or blender. Place in the fridge for about 10 minutes to harden. Roll into balls and then into a mixture of 2 teaspoons of turmeric and 3 tablespoons of hemp seeds until coated. Chill for 15 minutes before serving.
10. Liquid Sunshine

And finally if you want no fuss, no mess, no measuring, mixing or baking of any kind – try our Liquid Sunshine. It is a super loaded OJ that is known to give you a healthy glow from the inside out. This tropical citrus elixir is packed with the superstar spice, turmeric; and we even add ginger root for an extra immunity boosting kick. Soak up the sunshine and enjoy all of the delicious and amazing benefits!

9 Foods that Make you GLOW

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When it comes to healthy-looking skin, what you put in your body often matters more than what you put on it.
 
Processed foods, sugar and junk food rob your skin of its natural luster but whole foods filled with minerals, vitamins and antioxidants can help you radiate from the inside out.
 
Here are 9 foods that will give you a coveted summer GLOW:
 

1. Avocados

Pass the guacamole. Avocados are full of essential fatty acids that protect skin cells and prevent aging. They are also rich in antioxidants and vitamins A, C and E that nourish and hydrate the skin.

 

2. Berries

Berries on berries on berries. There are plenty of delicious options to choose from: blackberries, blueberries, raspberries and strawberries. All of them are full of antioxidants that protect your skin from free radicals and UV damage.

 

3. Citrus

Pucker up- these tart fruits have an abundance of vitamin C which is important for the protection of skin cells and the production of collagen. The presence of amino acids, proline and lysine, are also responsible for giving your skin that youthful glow.

 

4. Watercress

This peppery leafy green is stocked up on minerals, antioxidants and vitamins that protect and beautify skin. Dubbed the “facelift plant”, a recent study showed that adding one bag a day to your diet can actually plump wrinkles, reduce fine lines and improve the overall texture and tone of your skin.

 

5. Tomatoes

Lycopene doesn’t just give tomatoes their bright red coloring, it also stimulates circulation and helps protect the skin from sun damage. The high content of vitamin C assists in the production of collagen giving you smoother, more youthful skin.

 

6. Watermelons

Watermelons are 92% water so not only will they quench your thirst, but they will hydrate your skin leaving it looking soft and supple. They also fight free radicals and help replenish your natural collagen.

 

7. Nuts

Almonds, walnuts, pecans – go nuts! Nuts contain a high doses of vitamin E, selenium, omega-3 fats and zinc which are all helpful in upping your collagen levels and protecting your skin cells from damage. Nuts also are high in fiber content; which helps the colon function and takes pressure off the skin to release waste.

 

8. Pineapples

Pineapples are rich in vitamins, minerals and the very important enzyme bromelain. This inflammation-fighting agent helps create clear, vibrant skin while reducing puffiness and redness.

 

9. Carrots

Don’t pass on the crudite. The beta carotene in carrots is a skin-friendly nutrient which the body converts into Vitamin A. It provides protection against UV damage and helps fight against signs of premature aging.

1 Way to Jumpstart Your Day

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One of the easiest things you can do to improve your overall health is begin your day with lemon water. It’s the perfect jumpstart to your day. This simple new habit will start your day off on the right note. It’s a little change- budget friendly and not at all intimidating- that is sure to show you big results.
 
Most of us wake up dehydrated leaving you with decreased energy levels. So keep a glass of lemon water by your bed for when you wake up. Your body is detoxifying while you sleep so it is important to drink up when you wake up to rehydrate and flush out toxins.
 
Drinking lemon water on an empty stomach will:
 

– Kickstart your digestive system

– Curb hunger cravings throughout the day

– Provide you with a boost of antioxidants and vitamin C

– Speed up your metabolism

– Boosts weight loss

– Cleanse the liver

– Hydrate your body

– Alkalize your system

– Improve your skin.

 
It has so many benefits and is so simple, right? Bonus: it wakes up your brain and energizes your mood so you may finally become a “morning person.” or not…..

Buddy Up: A Workout Plan That Will Stick

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Can’t seem to find a workout routine that you actually stick to? The issue isn’t the type of workout. The key to success here is motivation. When it comes to working out, having a friend along for the ride- or lift- can really be beneficial. You need a buddy to hold you accountable and influence you to keep it up.
 
Scheduling your workout sessions with friend forces you to carve out specific times to exercise. It not only motivates you to get to the gym, but pushes you to work harder and longer during your workout. A 2012 study conducted by the University of Michigan found that people who exercised with someone who was at a slightly higher fitness level exercised about twice as long and with about twice as much effort than when working out alone.
 
Working out with a friend can also give you access to different ideas and inspiration that you may have never tried on your own. It makes working out more fun and enjoyable, upping the release of endorphins even more. Take turns selecting different activities and routines to shake things up and workout a wide range of muscles. So grab a friend and get to it. Like the old saying goes, two is better than one.

4 Ways to Ditch the Soda (Diet Too)

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While we all enjoy a cold, refreshing beverage from time to time, but drinking soda is essentially drinking liquid sugar. Soda can contribute to weight gain and slow metabolism. Sugar and caffeine dehydrate you and create energy rushes followed by crashes, which are ultimately energy-depleting. This may seem obvious but the same goes for “zero calorie” and diet sodas. Basically, it’s all super unhealthy and won’t do anything for you except for secretly pack on the pounds and hold you down. Substitute the sugary soda with clean alternatives like the following:
 

Flavored water: store bought brands are popping up everywhere but to ensure what you are getting is free of artificial sweeteners or chemicals make your own at home. Throw in slices of your favorite fruits and veggies- lemons, oranges, watermelon, cucumber, mint or berries- to a pitcher of ice-cold water for a refreshing and flavorful drink. Bonus, you get an infused water full of healthy perks and it looks quite pretty.

 

Another great option is to put chopped-up fruit in an ice cube tray, add water and freeze. Place these colorful cubes in your beverage for instant flavor, color and chill during these upcoming hot summer months

 

Green tea: Hot or iced, this is a beverage that is calorie-free and naturally high in antioxidants. It provides a smaller dose of caffeine to wake you up without making you wired an jittery. If you want a little sweetening, add a few drops of honey or a lemon wedge for a guilt free pick me up.

 

Refreshing fruit smoothie: even if you are not a whiz in the kitchen you can whip up a delicious and frosty smoothie in 5 minutes with 3 ingredients or less. Take 1 cup of liquid (water, coconut water, cold pressed juice or non-dairy milk), 1 banana and 1 handful of frozen fruit of your choice (mango, strawberry, peach) and mix in a blender for 30 seconds. The combinations are endless and you get a fruity, tropical treat that is rich in fiber, vitamins and minerals.

 

Kombucha: If you are craving something bubbly, give Kombucha a try. It is a fermented tea that is loaded with B vitamins, enzymes and probiotics. Kombucha improves gut health and digestion, aids in weight loss, increases energy, supports detoxification and cleansing, boosts the immune system, reduces joint pain and can even prevent cancer.

Soak Up the Sunshine

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Vitamin D is a fat-soluble vitamin that has three forms: D1, D2 and D3. It can effect as many as 2,000 genes in your body. It can be found in few foods though, mostly fatty fish. It is added to certain products and cereals aka “fortified with vitamin D”. We get the majority of our vitamin D, 80-90%, from exposure to direct sunlight.
 
The vitamin D you gain from sunlight exposure can bolster your immune system and boost brain function. It is responsible for regulating the absorption of calcium and phosphorus. It is vital for normal and healthy growth and development of bones and teeth. It also prevents more serious diseases such as cancer, Type 1 diabetes and rheumatoid arthritis… and it is absolutely free! The right amount of sunshine, about 15 minutes a day, can do wonders for your physical, mental and emotional health.
 
Sunlight can restore adequate levels of vitamin D very efficiently. It takes only 6 days for sunlight exposure without sunscreen to make up for 49 days of no sunlight. Your body’s fat stores the vitamin D it produces when exposed to the sun and then releases it during periods of no sunlight.
 
However, the benefits of sunlight can’t get through glass. This means that sunbathing through your office windows won’t supply you with any vitamin D so consider this your official excuse to get outside!

3 Plants to Detoxify Your Home

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Bad news: there are toxins in the air literally all around you and they are dragging your system down. Good news: you can clear the air of those nasty toxins with just a few friendly houseplants. If you paid attention in any science class you will remember that during photosynthesis, plants absorb carbon dioxide and release oxygen, making them human’s ideal counterparts.
 
Plants can remove up to 87% of volatile organic compounds (VOCs) every 24 hours. Common VOCs include formaldehyde, benzene, and trichloroethylene. They also produce moisture during photosynthesis. They release about 97% of the water they intake which can help with dry skin, colds, sore throats and coughs.
 
The top three household plants to look for are:
 

Mother-In-Law’s Tongue, also known as the Snake Plant, this plant can convert carbon dioxide to oxygen at night, making it a good bedroom plant.

 

Peace Lily is known for removing mold from the air, making it an ideal plant for bathrooms, kitchens, laundry rooms. It also removes benzene, a common household chemical and trichloroethylene, a chemical found in cleaners.

 

Money Plants improve air quality by filtering out formaldehyde, which is a common ingredient in cleaning products, toilet paper, tissues and other personal care products, and other VOCs.

 
You should be able to find these at your local nursery. While we can’t completely avoid indoor air pollution, these power plants purify the air naturally which can help ease seasonal allergies, skin problems and even lessen chronic fatigue/depression.

4 Healthy Traveling Tips

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We are stoked it’s vacation season, but it is definitely harder to stay healthy when traveling. Here are a few tips for keeping it clean while on the go:
 

Snack Attack: Plan ahead and keep a few healthy snacks on hand to avoid making those “hangry” vending machine and fast food missteps. Keeping raw nuts and goji berries, air popped popcorn spiced up with herbs like oregano, garlic or cinnamon, cut up vegetables like peppers, carrots and celery or berries and chopped up fruit on hand ensure you always have a healthy option when you’re on the go.

 

Chia Water: Bring a bag of chia seeds with you and add a tablespoon of them to your water bottle to increase hydration, stock you up on omega-3 fats, fiber and protein, provide sustainable energy and keep you full, curbing your hunger.

 

Ashwagandha: We have found the secret to adapting to jet lag, ashwagandha. Ashwagandha is an adaptogen, which is an herb that promotes balance within the body, reduces sensitivity to stress and increases energy. Ashwagandha can be taken in powdered form, dried root, capsules or tablets.

 

Green Machine: Chlorophyll is a great supplements for overcoming altitude shock when flying. Chlorophyll helps your blood bring more oxygen to your cells. Stock up on shots of chlorophyll to add to your water. E3 Live, chorella, and spirulina are also rich in chlorophyll.

What’s Juice Got To Do With It?

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What’s juice got to do with it? Well, everything!
 
Over the next few weeks, we will be authoring a series of blog posts with tips and tricks on juicing from the juice pro’s on Insider Tracker. Why juice? What to juice? When to juice? How to juice? We’ll cover it all.
 
Like the folks at InsideTracker, Montauk Juice Factory is on a mission to help people take control of their health by understanding the fuel each individual body needs to transform into its most optimal version of itself.
 
We’re supremely excited to partner with InsideTracker to bring you another powerful tool in your quest for optimal wellness. Keep an eye out for our upcoming partner page with goodies galore.
 
Juicing 101: Why Juice?
 
Not all juices are created equal. Remember the juice box that was tucked into your lunch bag as a kid? The carton of OJ on your local supermarket shelf? That’s not the type of juice we’re suggesting you consume. Montauk Juice Factory is devoted to a different world of juicing: we create raw, cold-pressed juices that are chock-full of enzymes, phytonutrients, vitamins, and minerals, and we want to share what we know so that you can do it, too.
 
When we discovered cold-pressed juicing it was love at first sip. As athletes and health-conscious individuals, we found it to be a helpful tool for staying in balance. Consuming juice helps us to meet our nutritional requirements every day, while serving as a delicious alternative to less healthy snack foods. When applied as part of a controlled fasting protocol, juicing can give our bodies a break from digestion and excessive caloric indulgence.
 
Cold-pressed juices can serve as a tool that jumpstarts a shift in your nutrition habits.. Increasing your daily dose of fresh fruits and veggies consumption is usually a good thing. By consuming fresh pressed juices, you can triple or quadruple your daily dose of fresh vegetables and fruits in one sitting. The cold-pressed method helps to extract the most juice out of produce while not losing micronutrients to heat as in the traditional, centrifugal process.
 
Concentrated plant nutrition is among nature’s best medicines. Juicing can help us to take charge of our health by flooding our body with nature’s plant-based goodness, rather than with the fillers in processed snack foods. Juicing is not about deprivation, denial or dieting; it’s about adding more to your life in the way of high-integrity, nutrient-rich foods, no matter how slammed your schedule is. It’s also a neat way to add a variety of delicious new foods to your diet that you may not otherwise consume.
 
Purpose-Driven Juice
 
Of course, just because it’s cold-pressed, doesn’t mean it’s perfect. Some common pitfalls of juicing include using ingredients with too much sugar, not using enough variety and not using organic produce. Certain ingredients have synergistic effects, meaning that consuming them in combination rather than in isolation, may have additional benefits. Juices should not be haphazardly thrown together. We like to think of juices as ‘purpose-driven.’
 
Each juice recipe should have a goal in mind: some may contain higher quantities of magnesium, while others may contain greater amounts of antioxidants. At Montauk Juice factory, we use a carefully researched variety of greens, fruits, seeds, and citruses. We also source seasonal produce and local, whenever possible. We add super-foods, tonic herbs, functional roots and healing spices, some of which have been used throughout traditional cultures for centuries.
 
When juicing in your own home, these are things to take into consideration: a variety of fresh, local, nutrient-dense ingredients work best in juicing, just as they work best on your plate.
 
Deliver a Powerful Punch

 
Diets lacking vitamins, minerals and micronutrients can negatively impact daily performance and any fitness or health goals you are trying to achieve. Minerals, for example, are often an underestimated micronutrient. In addition to the main minerals like calcium, magnesium, iron, potassium, and sodium, you need trace amounts of manganese, selenium, zinc, iodine, chromium, and copper to operate at your fullest potential. Your body uses these minerals to make proteins, enzymes, hormones, neurotransmitters, and everything else needed to run clean and mean.
 
There are two problems, however: your body can’t produce these minerals on its own and they are often sweat out during regular exercise. Minerals must be replenished via your diet. Juicing is one alternative to taking a pill or powder.
 
So, if your InsideTracker results come back with a serious deficiency in magnesium what are you to do? A green juice that is low in sugar is one way to ensure you’re getting heaping amounts of it without the added junk. A glass of dark, leafy green juice provides a mega-dose of the ingredients that are naturally rich in magnesium and other nutrients.
 
Our ‘Green Mama’ juice, for example, contains a variety of greens: organic kale, spinach, Swiss Chard, dandelion greens, cucumber, celery and liquid chlorophyll. These ingredients provide a wide range in benefits as they are rich in alkaline minerals, such as calcium, magnesium and potassium.
 
Dark, green leafy vegetables, especially Swiss chard and spinach, are some of nature’s most nutrient-dense plant sources of magnesium. One 16 ounce glass of a juice made with these ingredients can contain up to 7-8 pounds of greens. By starting your day with a juice like that, you’ll nourish your body with a powerhouse dose of magnesium before you’re even out the door! It’s simple to make this juice in your very own kitchen using high quality, local ingredients and a good juice press.
 
This is just one example of what purpose-driven, raw food nutrition can do for your health. While InsideTracker uses your very own blood to provide valuable insights into your nutrient needs, we hope to help take the guesswork out of how to use juicing to supply those nutrients. Choosing kale over that donut is a no-brainer, but it’s a whole lot more enticing when the kale tastes delicious!

The Jitney Smoothie

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As seen in Hampton’s Magazine – stay tuned for more healthy on the go recipes.

 
Named after our favorite bus line to the East End of Long Island, this is a green drink that’s meant for those who want to be healthy- even on-the-go! It is loaded with nutrients and it’s super easy-to-make. This is the perfect superfood smoothie to kick your summer season off right.
 
Recommended for when you don’t have enough time to sit down with your favorite big salad but don’t want to miss out on your daily dose of leafy greens!
 
This drink is a portable powerhouse: the fiber-rich contents of the avocado, spinach and chia seeds will leave you nourished and satisfied. The Jitney is known to benefit weight management, detoxifying your body and promoting clear skin. The cucumber and the coconut water hydrate you on a cellular level so your energized for your long weekend in the sand. Bonus: the blue-green algae E3Live is amazing for mental clarity and sustained energy throughout the day!
 
1 avocado
5-8 organic romaine leaves
1 cup organic spinach
1 organic cucumber
2 ounces e3 live
1 cup young thai coconut water (or filtered water)
1 tablespoon chia seeds
1 organic banana (or 1-2 pears)
1 teaspoon raw, unfiltered honey
 
Place all the ingredients into a blender. Add ice if you prefer a thicker consistency. Drink immediately and enjoy!
 
*Sweet tip: look for local raw wild honey in your farmer’s market. Not only do you get to support your neighborhood beekeeper but a dash of this low-glycemic sweetener is full of healing enzymes, trace mineral content and will help you combat seasonal allergies.