The earliest recorded use of turmeric dates back over 4,000 years to the Vedic culture in India, where it was revered as a culinary spice, panacea and held great religious significance.1 In traditional systems of medicine, such as Ayurveda and Traditional Chinese Medicine (TCM) turmeric has been used as a digestive tonic and anti-inflammatory agent, applied in the treatment of digestive concerns such as flatulence, colic and appetite loss, as well as menstrual disorders, pain and joint disorders. Over 100 different phytochemical compounds have been identified in turmeric, including volatile oils such as turmerone and zingiberene, and the curcuminoids that give the rhizome its iconic rich coloring. Curcuminoids consist of curcumin, demethoxycurcumin, 5’-methoxycurcumin, and dihydrocurcumin, and are well known for their antioxidant activity. Turmeric is a powerful herb. It is associated with healthy aging, particularly the cellular protective Nrf2 pathway, via several mechanisms. In addition, it is - Biological antioxidant - Strong anti-inflammatory compound - Detoxification - Mitochondrial support Studies also show that turmeric may affect neuroinflammation, relating to stress, depending on the bioavailability connected with different forms of turmeric. The active compounds in turmeric can cross the blood-brain barrier in order to elicit those positive effects. One of the challenges with turmeric formulations, however, is the relatively poor bioavailability of the curcuminoids, including curcumin, which are rapidly metabolized in the intestines and liver. Traditionally, turmeric was often formulated with black pepper to help increase its effectiveness. Recent research has shown that a type of polysaccharide, or fiber, from fenugreek seeds known as galactomannan can significantly increase the bioavailability of curcumin, much more than black pepper, up to 25X higher. Black pepper contain a molecule called piperine, inhibits liver enzymes like CYP3A4 and UGT enzymes.

We’re Here to Support Your Journey! Did you know we offer a 6-Week Nutrition Coaching Program designed to help you get real, lasting results? As your Nutrition Coach, I’ll guide you on exactly what to eat to support what you’re already doing to better your health. What you eat is around 80% of your success! Together, we’ll work through six key foundations of healthy eating: Week 1: Foundations of Clean Eating Week 2: Building a Balanced Plate Week 3: Planning & Prepping for Success Week 4: Managing Sugar & Cravings Week 5: Mindful & Intuitive Eating Week 6: Creating Habits That Last What’s Included: • Weekly 45-minute one on one coaching sessions • A guided grocery store tour • A personalized nutrition plan based on your goals Not a patient? No worries! When you enroll in the 6 Week Nutrition Coaching Program, your investment will be credited to your account if you choose to become a patient of Mind and Body Solutions in the future. Interested in learning more? Send me a DM and let’s get you started!

Back in 2000, a paper titled "Safety Evaluation and Risk Assessment of the Herbicide Roundup and Its Active Ingredient, Glyphosate, for Humans" was published in the journal Regulatory Toxicology and Pharmacology. The paper concluded glyphosate posed NO health risks to humans. A 2019 meta-analysis found high exposure to glyphosate-based herbicides increases the risk of non-Hodgkin lymphoma by 41% (PMID: 31342895). The World Health Organization's International Agency for Research on Cancer (IARC) classified glyphosate as a "probable human carcinogen" back in 2015. Mechanistic literature reports genotoxic effects in human lymphocytes in vitro and in vivo models (PMID: 34052177). More than 60,000 active lawsuits are currently pending against Bayer (who bought Monsanto in 2018). AND they’ve already paid out more than $10 BILLION to settle cases from people who developed cancer. Now, I get it can feel overwhelming when you realize how embedded glyphosate is in the modern food system... But the good news is you can minimize exposure through a few measures: - Grass-fed AND grass-finished meat whenever possible. Ask your supplier if they ever feed hay or if the grass is sprayed. Yes, unfortunately some cattle are fed glyphosate-sprayed grass; the “grass-fed” label is not enough. Choose USDA organic, regenerative organic or certified naturally grown. - Filter your water. Reverse osmosis is the most reliable way to remove glyphosate from your tap water.​- Ditch the grains. Wheat, oats, corn - these are some of the most heavily glyphosate-contaminated foods on the planet. - Carefully source fruit and vegetables. Your local organic farmers' market is always going to be your best option here. Talk to the farmers. Ask what they spray. Build that relationship. (I don’t eat vegetables which cuts my exposure quite drastically.) If that’s not possible… A 15-minute soak in a baking soda solution (1 teaspoon per 2 cups of water, followed by a thorough rinse) has been shown to remove a significant portion of surface pesticide residues (PMID: 29067814)

Even though sesame seed is rarely considered beyond their role in decorating hamburger buns or as an ingredient in tahini, they could be considered a 'lifesaver.' Compelling research shows it is capable of reducing several blood markers of cardiovascular disease risk by 39% within only six weeks. One of the most promising studies to come through the biomedical pipeline of late was a gem published in the journal Archives of Iranian Medicine, and which looked at a traditional, sesame-based food-medicine known as Ardeh (aka tahini) for its ability to decrease cardiovascular risk factors in type 2 diabetics - a group whose risk of cardiac mortality is greatly enhanced due to unhealthy ratios and quantities of blood lipids associated with chronically elevated blood sugar, glycation and insulin resistance. Based on these promising observations, the researchers concluded: "Ardeh could have favorable effects in decreasing CVD risk factors in type 2 diabetics." Keep in mind that they found a 39% decrease in the so-called atherogenic index of plasma (AIP), which is no small effect for a relatively small dietary change. It should be noted that the tahini used in this study contained no additional additives or oil. It was ground sesame seed, plain and simple. Were this a drug trial, results like these would be broadcast the world over as the next life-saving (multi-billion dollar selling) blockbuster drug. For a more detailed explanation of the results. This is not the first human clinical study to find a beneficial effect of sesame on cardiovascular health or diabetes. Here are a few others: - A 2012 study published in the European Journal of Preventive Cardiology found that "Sesame oil consumption exerts a beneficial effect on endothelial function in hypertensive men." - A 2010 study published in the journal Clinical Nutrition found that "Sesame oil exhibits synergistic effect with anti-diabetic medication in patients with type 2 diabetes." - A 2006 study published in the Journal of Medical Food found that " The substitution of sesame seed oil as the sole edible oil lowers blood pressure and glucose in hypertensive diabetics."

Join me in my kitchen as I show you a day in the life of meal prepping for the week. 😊