4 Reasons to Add Turmeric to Your Diet

Turmeric is a popular Middle Eastern spice and primary ingredient in curry. Turmeric is also prized for its medicinal properties. The key medicinal component in turmeric is a compound called curcumin. Curcumin provides a range of benefits thanks to its antioxidant properties. Curcumin in supplements is commonly found combined with black peppercorn as it aids in the body’s absorption of curcumin by about 2000%. Making turmeric a consistent part of your diet may provide several health benefits.

  1. Turmeric for a normal moodTurmeric has been used throughout history as a mood booster. During a small study of 60 patients, research showed that patients who took 1 gram of curcumin had a better mood than those that did not. The study also showed that curcumin has a similar effect to some products labeled to help address mood and behavior disorders. It has also been suggested that curcumin may boost brain neurotransmitters like serotonin and dopamine.
  2. Turmeric for cellular healthUncontrolled growth can result in several harmful conditions that affect the body in several ways. Some studies have investigated the use of curcumin as a compound that reduces angiogenesis, which is important for preventing the growth of blood vessels in tumors. Other studies have also looked into the use of curcumin to reduce cancer cell growth and tumors. Curcumin is an aid in digestive and colon health as well, and early studies suggest that it may have a similar supportive effect in the digestive system. Unfortunately none of these studies are conclusive and require further investigation.
  3. Turmeric for inflammation and joint comfortAlthough inflammation can be beneficial to our bodies, like fighting bad bacteria, it becomes a problem when it is chronic. Chronic inflammation has been suggested to be a common antagonist in many diseases such as cancer, heart disease, cognitive disorders, metabolic syndrome, and other various degenerative diseases. Curcumin’s effect on inflammation is said to match more traditional medicinal therapies. In one study, curcumin showed optimal results in patients involved in rheumatoid arthritis therapies.
  4. Turmeric for memory and learning Cognitive challenges can lead to a range of disorders that affect learning, memory, and much more. While treatment for many of these disorders has yet to be discovered, research is looking at methods to delay the onset of these disorders. Science has shown that inflammation and oxidative damage both play a role in the rate and severity of cognitive challenges. New studies have shown that curcumin may have beneficial effects on the mind during aging. For example, a component of the neurological condition Alzheimer’s is thought to be the result of a buildup of protein tangles. These tangles are called Amyloid plaques and curcumin has been shown to break down and clear these plaques.

As you can see, turmeric is much more than just a spice, and these four incredible benefits only scratch the surface of its potential. Turmeric has many medicinal uses and is a wonderful natural remedy to many ailments as well as a source of protection for your body’s health. A tasty and easy way to make curcumin part of your diet is to drink Golden Milk. Adding turmeric to your regular diet can result in a happier healthier you.


Welcome and thank you to Natural Healthy Concepts for their first guest blog post! Please visit them at: https://www.naturalhealthyconcepts.com/

Welcome Natural Healthy Concepts!

I’m excited to announce that Natural Healthy Concepts approached me recently to ask if I would be willing to swap guest blogs once a quarter. I welcome them as we are very aligned in our interests and focus and I believe a new perspective is always a good addition, so stay tuned for the first guest blog in then next few days!

Drop me a line and let me know what you think about the topics that will be covered in the guest blogs. I’d love to hear from you!

Are You Fat Adapted?

Healthy fats

Well, so far so good on the new diet/lifestyle change. My body is almost fully fat adapted. You may be saying to yourself, what the heck does that mean and I’m not sure that is a good thing. What it means is that my body now prefers fat as a fuel over glucose, which means my body will burn more fat. That is a really good thing.

In less than a month, I’ve lost 7 lbs. I know for most people the number on the scale feels like it’s the most important thing when your goal is weight loss, but the truth is that it’s really only part of the picture and depending on how you go about your weight loss goals, you could actually do more damage than good if you don’t take other measures into consideration.

Here are the good things:

  • I’ve dropped my visceral fat and will continue as I burn fat. Visceral is the most important one to lower. That is the fat that we store around our vital organs and can really lead to tons of problems over time.
  • I’ve gained muscle. Gaining muscle actually helps to lower fat as well. Strength training is key when trying to build muscle and you don’t have to be an intense body builder to make that happen.
  • My glucose levels have dropped significantly and I’m also more aware of what foods and how the timing of meals can affect my glucose levels. I’m still not ideally at 65-85 on a regular basis, but I’m also not above 100 on a regular basis, which is the beginning stages of insulin resistance. I’ve gotten myself to high 80s to mid-90s on a more consistent basis and I’m trending in the right direction, so I’ll eventually be closer to the 65-85 marker on a regular basis.
  • My ketones are well managed and I know how to keep those where they need to be without going into ketoacidosis, which can be a dangerous life threatening state.
  • I was able to indulge in a glass of wine for the first time while celebrating with friends. I took measure to make sure that I planned well and was able to get back into ketosis very quickly. Though this isn’t something I’ll make a regular habit of.

SO, 7 lbs in less than a month is great, but what’s even better is that I can see other health markers improving and if those markers slide back a little, I know just what to do to get back on track. I’m not hungry. I don’t have cravings and I’m happy to finally have some control over getting not only my weight back to where it is most suitable for me, but getting my health markers back to where they ideally should be. Its not been easy, but being able to see all the improvements is keeping me motivated to stay on track. This is a doable lifestyle, but its not for everyone and for the inexperienced, this is one that requires monitoring and professional guidance. If you’re interested in learning more and finding out if a ketogenic diet is right for you, please don’t hesitate to contact me for a consultation: TheVitalBeet@gmail.com or 303.539.9362 ext 2

It’s Not a Diet, It’s a Lifestyle Change

I’ve made many lifestyle changes over the years and although change is good, it isn’t always easy.


The beginning of this year was the start of several acute illnesses for me after what was a very stressful year in 2016, the stress finally caught up with me and took its toll.


Now half the year is gone and I’ve been feeling very out of shape. I began an Autoimmune Paleo diet or AIP at the beginning of the year, it’s a much more specific and strict diet than a Paleo diet. That was all good and well, but getting sick really derailed the plan. In the meantime I’ve studies up on a Keto Adapted diet coupled with Intermittent Fasting.


Ketogenic diet has actually been around for years and can be extremely healing for a multitude of diseases including Cancer, Diabetes, Heart Disease, Insulin Resistance and so on. You may be saying great, sign me up, but the Keto diet isn’t for everyone and you really should check with a professional before beginning any diet and specifically the Keto diet. Certain labs should be run in order to ensure you’re body is prepared and perhaps more specific labs if you’re chronically ill. The initial stages of the diet can include symptoms referred to as “Keto Flu.” This is normal while the body is adjusting to burning fat instead of glucose for fuel.


Check out this blog depicting what and why Keto Flu happens: https://ketodietapp.com/Blog/post/2015/05/17/quick-guide-to-keto-flu-remedies

Other challenges regarding the diet might include individuals who have thyroid disease or if you’ve had your gall bladder removed. You’ll want to make sure you’re taking extra digestive enzymes, such as Lipase so that your body can process and digest all that fat and you’ll want to check your adrenals and cortisol levels, to make sure those are in a good place if you have thyroid disease.


A Ketogenic diet is low in carbohydrates, moderate in protein and high in fat. Percentages of calories are about 5% carb, 20% protein, 75% fat and can vary slightly for each individual. Needless to say, this isn’t an easy one and most individuals start with 60g of carb and drop down to 20 g gradually over time. Fats should be organic, grass-fed and very good quality (butter, ghee, coconut oil, MCT Oil, avocado, olive, cacao butter…). Protein is a tricky one because is can actually raise your glucose levels and take you out of Ketosis. Keep in mind that this is not a high protein diet.


Fat is very satiating and satisfying. On a diet like this you’ll find that you won’t be hungry. It definitely takes commitment though. This isn’t the kind of diet that you can go on for the work-week and off on the weekend. You must be consistent or you’ll not only be unsuccessful, you could cause other problems.


I’m 1 week in and already able to get my body in ketosis, but my diet was pretty close to requirements prior to starting, so it didn’t take much for me to get there. Most people don’t enter ketosis quite that quickly. I’m not fully keto adapted yet. My glucose levels have been fluctuating and that means I need to tweak the amount of carbs and protein that I’m taking in and increasing my activity level will also help. Now that I’m feeling well, that is the goal. I had hoped to climb another 14-er this year, but I’m behind in training and I’ll settle for just getting into shape after being sick for almost half the year.


The goal is to gently ease myself into this new lifestyle and to keep a sense of humor while doing so.


Peace out peeps! I’m going to go eat some fat bombs!



6 Ways to Reduce Stress

This week I’ve made the best of my vacation time. I was supposed to meet my sister in Sedona for a few days to spend some time relaxing. She ended up sick and so I had to cancel the trip, but that didn’t mean I was canceling a commitment to myself to disconnect from the stresses of daily life, so I made the best of a stay-cation and honestly the universe must have known what I needed. Sometimes stay-cations can be the best. I love them because it removes the stress of airports and flying and packing and unpacking and then there’s laundry and then you’re right back to the grind. I know all of you know just what I’m talking about. Traveling can be fun and wonderful and I love it, but sometimes its nice to just be. I’m grateful for my time away from the grind and I’m also likely much more refreshed and ready to return, though I’ll admit another week or two would be great. The truth is Europe really does it right. Life is too short and time off is so important. It will make you that much better at everything you do.

your path to less stress


What do you do to reduce stress and relax? Have you paid attention to your body and what works for you? Giving yourself time to relax enough, to allow your mind to wander until it is more quiet might look like a very different scenario for you than what works for me, but I’m going to share some of the items that work for me.



  1. Give yourself alone time balanced with social time:

I find that I’m one of those people that truly values my alone time, but there is a fine balance for me. I am social, but prefer smaller groups or one on one interactions in small doses. Both being alone and being with people provide balance in the right doses and helps me to appreciate both. I find that this helps me to stay more grounded and in the moment. You might enjoy larger groups of people. Make sure you are connecting with people you value, trust and whom are supportive. You’ll come away feeling enriched and not feeling like it was time wasted.


  1. Be creative for the sake of being creative:

We all need to create and its best if we do this with no expectations or purpose, whether it be writing, drawing, painting, planting seeds, flowers or plants, baking/cooking, welding, crafting… do something that doesn’t feel forced.


  1. Be in nature…

even if it is a city park. Fresh air and being connected to nature isn’t something we get enough of anymore. If you enjoy walking barefoot in grass, then do it. This is a great time of year to do so as things are warming up. This is a very grounding thing to do.


  1. Disconnect …

from electronics, turn the television off, turn the phone off… if it feels uncomfortable to sit with your thoughts or to just be, then this is the perfect time to write or to read a book, but practice just being. We’re so plugged in all the time, day and night. Our brains, our eyes and our bodies benefit from taking a break. While in the office take 5 minutes to get up and walk away from your computer and if you don’t have a window, find one to look out or better yet step outside even if its just for a few minutes. The work will be there when you get back.


  1. Volunteer…

I’m not saying to go overboard here because I know some of us can pour our hearts and souls into this type of activity, but giving back can do wonders for distressing and feeling good about what you are doing. This is an awesome one if you’re not particularly enthusiastic about what you do for a living or if you have a particularly stressful job. Volunteering helps to get outside of yourself and to realize the world is bigger than you and that your life really is pretty good. If you don’t feel like you have the time to volunteer for a cause, there is one thing I’ve done on a regular basis. If I have leftovers and I see a homeless person, I always give my leftovers to that person. I always figure that is a moment in time that is meant to be and it makes me feel good knowing that person doesn’t have to wonder where their next meal is coming from.


  1. Breathing and bathing…

During cooler months, I find a nice hot bath (sometimes with Epsom salts) is a great way to relax. Sometimes I make myself a cup of tea to warm myself from the inside and the outside. Always remember to breathe. I know this sounds silly because we do this automatically, but if you find your self stressed out, deep long inhaling and exhaling even for a few minutes can bring you back to a calmer place. Being intentional about starting each day this way can be a huge help in remaining resilient no matter what the day brings.


If you have a good way to reduce stress that I haven’t mentioned, I’d love to hear about it and if you haven’t tried the above, but find something I’ve shared is helpful for you, I’d love to hear about that too.


It is imperative that we reduce the overall stress in our lives as this will help us to ward off disease and live healthier, happier and longer lives.