4 Simple Nutritionist Approved Ways to Get Started when You Feel Stuck
Do you have a desire to improve your health, but you find yourself not knowing where to start?
Does a holistic mind, body, and soul approach feel good to you? Let’s walk through some basics that may be just the thing you need!
Making small changes and shifting based on how your body responds is a simple way to get started on your health. The goal is balance, right? Having the energy to do the things you desire, while feeling really good and being productive so that you can be your best self… You deserve that!
Now, you may think that untangling health imbalance is complicated… and it can be! But, getting started is quite easy.
Here are my 4 Simple Nutritionist Approved Ways to Get Started when You Feel Stuck:
#1. Identify Areas That Need Support
The very first thing you need to is to identify the areas where you need support. Do you struggle with digestive issues or acne or PMS? Are you getting enough sleep? Do you need to lose a few pounds? Or maybe you need time management strategies to help balance time for work, home, social life and self-care?
#2. Track The Basics
Jot down how you sleep, how you feel, your energy level, when you poop (and the quality of your poop).
Why journal? Easy – taking a mental note doesn’t let you review and assess. Actually jotting down the basics lets you actually SEE what’s going on rather than guessing. It may seem overwhelming to journal like that… and if it does, I want you to ask yourself what’s more overwhelming: jotting down a couple things during the day or continuing to feel off your game and not knowing what to do about it?
The beauty of this step and this “ask” is that it’s all about your individual path to wellbeing; no one else’s. You
#3. Track Your Diet
Before you raise your hand and point out that this is another thing to jot in your journal, know that I get it… this is a slightly bigger ask. Thing is, this is no more difficult and really doesn’t take much time. Just jot down what you eat in addition to basics or use an app like MyFitnessPal, to track your diet each day (BONUS points if you track what you’re doing for fitness too!)
Thing is, you don’t have to track forever. This is a for now thing. This is a couple of weeks thing.
#4. Assess and Respond with One Shift
- You made a list of a few things that you think need support.
- You tracked the basics for a few weeks.
- The next thing to do is review your work and assess the situation.
It may surprise you to see that you feel snippy the day after you eat dairy or have less energy on days when you drink less water. Be on the lookout for shifts in focus and memory when you have a difficult night’s sleep and look for changes in your poop around your monthly cycle (yep, that’s a thing).
Once you have the data, one or two things will probably stick out. It may be obvious what action to take to support yourself. For example, if you bloat or breakout after eating dairy, then the logical step would be to ease off the dairy.
If nothing sticks out, go back to your list of things that you know need some work. My suggestion is to experiment for a few weeks and see what happens if you avoid gluten, dairy, caffeine and processed sugar. Those four things are known troublemakers that can disrupt hormones, sleep, digestion/absorption and blood sugar. So many health issues are rooted in those four factors.
Why This Process Works
This process is similar to the model I use as a Functional Nutrition & Lifestyle Practitioner. The ART of Functional Practice includes Assessment, Recommendation and Tracking. Basically, we can’t know what steps to take until we have a clear picture of what’s happening. It’s why I don’t recommend particular supplements or targeted strategies to people in the produce aisle and the same reason neurosurgeons don’t diagnose people at the dinner table. Trusted practitioners take the time to use the tools and training that we know will get results and ensure your safety.
Tapping into the Functional process provides you with a framework not only for action, but for success! Take the four simple steps outlined above and get started. You’ll see that it’s easy to step out of overwhelm when you break it down and start slow. Track your basics and use that information to improve your quality of life as you continue your journey to overall wellbeing.
Start your journey from stuck to health savvy.
- Download your free journal page by clicking here (no strings attached – it’s instant access!)
- Print as many copies as you need AND commit to use them for at least 2 weeks.
- Post below and let me know if you like the worksheets and if this strategy is helpful.
Making a ton of changes all at once can actually cloud the picture! Try the 4 simple ways I outlined above and get started when you feel stuck… your mission is to start small, keep it simple and keep it up!
Before I tell you everything you need to know about turmeric tea, I need to share a bit about turmeric itself.
Turmeric is a plant that is native to Southeast Asia. It is in the Zingiberaceae (ginger) family. The turmeric root has been used as an herbal ally for thousands of years in Indian Ayurvedic and Chinese medicine.
78 percent of the global supply of turmeric comes from India. While turmeric powder, teas and supplements are available in health stores or online, you can also buy turmeric root in most grocery stores (and you can even grow it at home!).
In this article, we look at some of the health benefits. I’m also going to share everything you need to know about turmeric tea! Why turmeric tea? Let’s find out…
What is Turmeric Tea and Why Drink It?
Turmeric tea is made by simmering grated turmeric or turmeric powder in water. The active compound in turmeric, curcumin, is fat soluble. This is why a little ghee or coconut milk is needed. To unlock the potential of the curcumin and improve bioavailability, we pair turmeric with a healthy fat.
There is no specific recommendation for daily intake of turmeric. Studies suggest 400 to 600 milligrams of turmeric powder, three times daily, or 1 to 3 grams of grated fresh turmeric root is safe. Your trusted practitioner can help determine a good amount. Until then, a mug of turmeric tea daily can be an easy way to add a little turmeric goodness into your life.
Making Turmeric Tea
Turmeric tea can be prepared using fresh or dried turmeric root. Here is my easy recipe:
- 2 teaspoons fresh grated turmeric root OR 1 teaspoon dried, ground turmeric
- 4 cups water
- coconut milk
Add the turmeric to the water in a small saucepan. Stir to combine. Set the pan on low heat on your stove and bring it to a simmer. You want small bubbles, but not boiling. Simmer for 10 minutes and shut off the heat. Allow the tea to steep for another 10 minutes before straining. Pour into a cup with a splash of full fat coconut milk or a little coconut oil or ghee to improve absorption (because curcumin needs fat!)
- Add a little raw honey or a few drops of stevia or monk fruit, to sweeten the tea. Raw honey adds to the anti-microbial properties.
- Add crushed black pepper to the turmeric and water before simmering. Black pepper contains piperine, which also helps curcumin absorption.
- Add sliced or grated fresh ginger with the turmeric for a warming, spicy beverage.
- Squeeze in some fresh lemon juice to brighten the flavor.
Some Benefits of Turmeric
A July 2017 review in the Journal of Traditional and Complementary Medicine reported that the active ingredient in turmeric, called curcumin, can help in treating chronic conditions such as inflammatory bowel disease, rheumatoid arthritis (other autoimmune arthritis conditions likely too), Alzheimer’s and cardiovascular disease. The review also found that turmeric may also help protect from cancers like lung, colon, skin cancers, stomach and breast cancer. And, curcumin looks promising for treating asthma, pulmonary and cystic fibrosis, lung cancer or injury, and chronic obstructive pulmonary disease (COPD).
- Curcumin has antioxidant, anti-inflammatory, antiviral, and antibacterial properties; all are known to improve immune function.
- Curcumin helps reduce pain and inflammation.
Turmeric is a traditional Ayurvedic and TCM remedy for many digestive conditions. Several studies have found that curcumin reduces pain associated with IBS and improve the quality of life of those people with the condition.
For people with transit time issues, it is possible that turmeric tea can help. A 2012 study in rats found that curcumin helped with speed gastric emptying (the time it takes for food to empty from the stomach to the small intestine). This may be beneficial for gastroparesis.
Who is this NOT good for?
Believe it or not, turmeric is not a good choice for everyone.
The National Library of Medicine’s Toxicology Data Network states no adverse effects are expected at doses of up to 8,000 milligrams per day.
Although turmeric is considered safe and non-toxic as a food, supplement and topical, there are studies that show turmeric can cause gastrointestinal issues in some people. High doses or long term use can cause stomach problems, according to The National Center for Complementary and Integrative Health.
Because turmeric contains oxalates, people who need a low oxalate diet or who have a history of kidney stones may want to use turmeric more sparingly than others.
People who are anemic likely should not supplement with high doses of turmeric. If you develop symptoms of anemia while taking or eating turmeric, consult with your doctor. This study has more information: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6414192/
Use of supplemental turmeric is contraindicated for people who are taking medications including:
- antiplatelet meds,
- non-steroidal anti-inflammatory drugs (NSAIDs),
- selective serotonin reuptake inhibitors (SSRIs)
If you have stomach issues or take any drugs of these types or if you are unsure, talk to your doctor. These warnings only apply to the supplemental form of turmeric. Turmeric is safe to use in its natural whole food form in cooking or in skin preparations unless you are allergic!
A Couple More Things You Should Know
Turmeric is a dark yellow-orange colored root.
- When you work with the fresh root, your fingers and cutting board may be temporarily stained.
- Teeth staining may also occur, but swishing with water or brushing normally should remove it immediately.
- If you have a temporary crown or plastic aligners, turmeric may stain permanently.
- Turmeric makes a great yellow dye for fabric!
Now you know about turmeric, where it grows, what benefits it offers, how to make it into a delicious tea and how to figure out if it’s a good choice for you!
If you decide to make turmeric a regular part of your diet, consider using a food mood poop journal to document your experience and help yourself assess your body’s response.
The better your kitchen is stocked, the more choices you will have at dinnertime. Here is a list of 10 things to keep in your pantry if you want to make healthy meals fast. Most are shelf-stable, but a few require refrigeration.
10 Things to Keep in Your Pantry if You Want to Make Healthy Meals Fast
- Canned or aseptic pack beans: versatile and convenient. Beans like chickpeas, kidney, cannellini and black beans add protein and nutrients to salads, pastas, quinoa or rice dishes and soups. Puree them to make dressings, sauces, and dips. For veggie burgers, mix with cooked rice or quinoa, mushrooms, sunflower seeds, or nuts. Mash, shape and bake until crisp on the edges. The recipe here is one of my favorites – if you try it, post a picture to Facebook or Instagram and tag me!
- Bottled/Jarred pasta sauce: great for a quick and easy pasta meal (avoid hidden sugar by reading labels!) To make sauces taste fresh, sauté minced garlic in olive oil, add the sauce and simmer. Season with dried herbs like cumin, smoked paprika and cayenne. Top with fresh basil. A splash of wine can deepen flavor further.
- Quick-cooking grains and pastas: rice noodles, kelp noodles, konjac noodles, quinoa, pre-cooked brown rice, chickpea pasta, soba (buckwheat) noodles. Toss with olive oil or sauce. Cold noodle salads with peanut sauce, sliced veggies, and torn basil. Add to broth with a baby spinach for a quick soup.
- Oats: Blend oats with water to make creamy oat milk. Mix with an equal amount of water before bed and you will have breakfast ready to go. Roll oats with nut butter and hemp seeds to form snack balls.
- Cooked polenta: available in a log shape that you can open and slice. Great topped with marinara sauce, chili or sautéed greens and veggies. Polenta can be cut into crouton shapes, baked until crispy and used as a crunchy topper for salads and soups!
- Hemp hearts: Neutral, almost nutty tasting plant protein with healthy omega-3 fats and micronutrients. Blend with water for hemp milk or a smoothie base. Make dips and dressings by blending with a little water until smooth. Season with salt, pepper, and herbs for a variety of flavors! Sprinkle on salads. Mix with herbs and sprinkle on pasta for a cheese alternative.
- Boxed coconut milk: I love boxed coconut milk for a couple of reasons. First, it is easy to separate the coconut cream from the coconut water. Coconut cream makes a quick dessert topping sweetened with a little stevia or maple syrup. Make a yogurt substitute by mixing coconut cream with a squeeze of lemon juice and the contents of a probiotic capsule. The versatility does not stop there. Coconut milk can be blended with any fruit you have on hand to make a simple smoothie. It is a great addition to a lemony broth for noodles; just add a sprinkle of chili pepper for a Thai inspired noodle dish! Add curry powder and a bit of plain tomato sauce for a delightful curry sauce that you will want to lick off the spoon! (The brand I linked is my favorite – no additives or preservatives.)
- Coconut wraps: A shelf-stable pantry alternative to tortillas. Make burritos, fajitas, and quesadillas. Use them for wrap sandwiches, layered casseroles, or super thin and crispy pizzas.
- Jarred artichoke hearts: These tender veggies have great flavor and can elevate a dish from familiar to fancy! Drain, rinse, and eat. Add them to pasta, salads, or toss with beans to make a simple meal.
- Nuts: Walnuts, pistachios, almonds, pecans, cashews… Add these to salads. Blend with beans for a creamy dip or dressing. Chop fine and add to veggie burger mix for better texture. Make nut milk. Blend with broth and white beans for a creamy soup. Chop and mix with minced mushrooms, onion, and taco seasoning for an easy raw taco “meat.”
Build Your Pantry
Take the stress out of mealtime. Start building your pantry. Adding shelf-stable items that are versatile can make mealtime a breeze. It is also a comfort to have staples on hand that are not only nourishing but also tasty. Start with these 10 things to keep in your pantry if you want to make healthy meals fast. Check back for the next blog in this series that will share fridge and freezer basics.
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