The 2 Best Diet Plans For Nurses With A Hectic Schedule

The 2 Best Diet Plans For Nurses With A Hectic Schedule

*This post may contain affiliate links.  For more information please read our disclosure page.

Written by Adela Ellis, RN, BSN

In theory, dieting is an easy concept.  After all, it’s simply a process of eating less and exercising more to achieve a calorie deficit that allows us to reduce body fat, right?

Anyone who has dieted, however, will tell you just how challenging it is to stick to that seemingly simple plan and, for nurses, adhering to a diet on a hectic schedule can seem nearly impossible.

For nurses, finding the time for regular meals on alternating night and day shifts can be a hassle.

With 12-hour shifts, you get busy, end up exhausted, and eat whatever is available whenever there is a chance. This can be a reality that is seemingly impossible to overcome.

But it doesn’t have to be! When many of us think of dieting, we think of harsh, impossible to follow restrictions that are doomed to fail, leading to yo-yo dieting and repeated unsuccessful attempts.

So how do nurses lose weight and get proper nutrition to fuel even the most hectic schedule?

Contrary to popular belief, you don’t need to make radical changes to begin losing weight: You simply need to stick to a series of small ones. A healthy diet plan can teach you to reconsider how you eat, not only what you eat. The following diet plans can help nurses develop a new lifestyle while boosting metabolism, energy, and weight loss for overall well-being and a longer, happier, and healthier life.

#1.  Plant-Based Diet

There are many plant-based diets to choose from, and all emphasize consuming foods that are known for their heart-health benefits, including veggies, whole grains, fruits, legumes, nuts, and oils. Based on the consumption of foods that are found in Italy and Greece, such as fish and seafood, extra virgin olive oil and olives, vegetables, fruits, seeds, and nuts, the Mediterranean Diet is renowned as heart-healthy and waistline-friendly lifestyle, and is another healthy choice, though not entirely plant-based. It is one of several types of flexitarian diets you could try.

Plant-based diets are rich in vitamins, minerals, and fiber and help to lower blood pressure and cholesterol.

They are also known for their ability to reduce the risk of diabetes and help an individual maintain a healthy weight. Diets that are based on consuming nutrient-rich plant-based foods are particularly suited to the hectic lifestyle of nurses because they are based on a relatively simple concept of eating that encourages lifelong healthy eating habits.

plant based diet - vegetables and tofu in a bowl

An example of a plant based diet meal.  Adopting a plant based diet offers a high nutritional benefit for nurses with a hectic schedule.

To follow a plant-based diet, adopt more plants, fruits, veggies, and healthy fats into your diet and lower your consumption or eliminate completely any animal foods, including red meat, cold cuts and processed meats, poultry, fish and seafood, and animal-based milks and cheeses. Look for plant-based milks and cheeses in your supermarket or health-food store.

When composing a plant-based meal, half of your plate should be covered in colorful fruits and a variety of veggies. The other half should be divided between healthy proteins, such as nuts and seeds  and beans and whole grains, including brown rice and whole grain bread. There are many plant-based protein products available in most supermarkets, and more on the way, so be on the lookout for them. Remember, the types of plant foods you choose matter. 

Plant-based diet tips:

Limit Avoid Choose instead
Butter Trans Fats Olive oil, canola oil, plant-milk-based butters
Animal-produced milk, Juice Soda Water, tea, plant-based milks like soy, oat, or almond
White rice, white bread Sugary bread Whole-wheat bread, whole-wheat pasta
All meats, animal milk cheese Bacon, cold cuts, processed meats Beans, nuts, seeds, nut cheeses, vegetable-based protein products

 

Meal Prep Tip: For an easy plant-based diet meal, try your hand at Vietnamese spring rolls with tofu. Traditional spring rolls are made of rice roll skins and filled with mint leaves, lettuce, prawns, rice noodles, strips of carrot and cucumber and accompanied with a peanut dipping sauce, but the above recipe substitutes crispy tofu for the prawns.

However, you can try any variation of veggies, lean vegetable-based proteins, whole grain rice, spices, and herbs for an easy make-ahead meal that is healthy, refreshing, and delicious and will have your favorite pair of scrubs fitting a little more comfortably.

Additional recommended reading: 

#2.  Carb Cycling

Carbohydrate cycling diet plans have been used in the bodybuilding world for years as an easy way to monitor carbohydrate intake to build muscle while shedding fat. The basic principle behind carb cycling involves altering your carbohydrate intake according to your needs that week, month, or year. This revolves around the concept that, when your body consumes a limited number of carbs, it uses the body’s stored fat as its fuel source, which can boost fat loss and revamp the metabolism.

carb cycling meal paln for nurses with a hectic schedule

Carb cycling can help nurses meet their nutritional goals and help with weight loss on a busy schedule

By strategically eating carbs according to when you need them, you can more efficiently use them rather than storing them on your body as fat.

Carb cycling is an excellent choice for nurses because, just like a professional weight trainer, your schedule and energy needs vary throughout the week. For “on days,” your body requires more carbs for energy and for “off days,” it requires less.

The beauty of carb cycling for nurses is that it is entirely customizable according to your schedule. For example, say you work three night shifts per week. Your meals for those three days should be high in healthy carbohydrates while your calories on the four remaining days should come from plant and other protein sources.

On high carb days, try to ensure you are getting about 60% of your calories from complex carbs. With carb cycling, it is important to remember that quality matters: high-carb does not equate to pizza and French fries. In fact, on low-carb days, it is particularly important to choose fiber-packed carbohydrate sources, as achieving adequate fiber consumption every day is still essential.

Carb Cycling:  High Carb Days

Avoid Choose instead
French fries Sweet potatoes
Sugary cereals Oatmeal
White rice, white bread Whole-wheat bread, whole-wheat pasta, quinoa
Soda drinks, sports drinks Fruits

 

Carb Cycling:  Low Carb Days

Avoid Choose instead
Fruits Lean proteins
Starchy vegetables, such as potatoes and corn Leafy greens, eggplant, tomatoes, broccoli, peppers, avocadoes
Trans fats Olive oil, nuts, seeds, fatty fishes

 

Meal Prep Tip: For an easy, high-carb breakfast in the morning, prepare some overnight oats in a mason jar containing oats, almond milk, cinnamon, flax seeds, honey, and apples.

Conversely, for low-carb breakfasts, make muffin pan egg omelettes that can be reheated in the morning containing eggs, peppers, shredded chicken, avocadoes, and a sprinkling of cheese.

Final thoughts

Don’t be afraid to change things up if your diet is not working for you. Part of finding a healthy and sustainable diet is finding the right mix of both habits and foods that contribute to your overall health and well-being, and that process is sure to involve trial and error. Developing a healthy lifestyle as a nurse may seem challenging, but it can be done. In a few months, your new diet will be so routine that you’ll only wonder why you didn’t start sooner.

Additional recommended reading:  

About the author:   Adela Ellis is a full-time nurse and part-time ambassador for Infinity Scrubs. Adela attended the University of Arizona and has been a travel nurse for the last 6 years. She enjoys working with different doctors, nurses, and patients from all over the country and blogging about her experiences. In her free time, she loves true-crime podcasts and cooking for friends and family. 

The 2 best diet plans for nurses with a busy schedule

4 Reasons Why Nurses Should Drink Matcha Green Tea

4 Reasons Why Nurses Should Drink Matcha Green Tea

(This post contains affiliate links.  You can find my disclosure page here.)

The benefits of green tea have been touted for decades.  But I recently discovered a new shade of green tea that I’m pretty obsessed with called matcha.

I initially tried matcha green tea because I was tired of the caffeine highs and lows that I got with coffee.  As a nurse and new mom who works 12 hour shifts in an emergency room I need caffeine, but coffee can be intense.  So as an experiment, I decided to switch out my coffee habit entirely with matcha green tea for 30 days to see if I noticed any differences.  (And by the way, this was a huge step for me, as I am a coffee addict and a coffee snob!).

I put my Kuerig in the pantry and set my electric kettle in its place.  I didn’t want the temptation to brew my regular coffee in a moment of weakness.

And guess what?  It has been several months and I’m still drinking a cup of matcha green tea every morning.  I feel better when I drink matcha than I do coffee – and I can see a noticeable improvement in my skin as well!

What is Matcha Green Tea?

All green teas, matcha included, are derived from a plant called Camellia Sinensis.  As opposed to regular green tea that comes in a tea bag, matcha is 100% green tea leaves that have been ground into a fine powder.  That is why matcha is so concentrated and why you only need 1/2 teaspoon per cup!

In addition, matcha is higher in caffeine than

regular green tea so you don’t need to add more then 1/2 to 1 teaspoon per cup of tea.  However, you can vary the amount of caffeine based on how much powder you add.

Nurses should drink matcha green tea instead of coffee

Matcha green tea offers many health benefits compared to coffee.

4 Reasons Nurses Should Drink Matcha Green Tea Instead Of Coffee:

#1.  Matcha is healthier for you

Like other green teas, Matcha contains a type of antioxidants called catechins.   It is specifically high in a type of catechin called EGCG (epigallocatechin gallate), which is known to prevent cancer in the body.  Many studies have linked green tea to a variety of health benefits such as weight loss, preventing heart disease and preventing type 2 diabetes.

As a nurse who practices evidence-based care, I know it is important to create healthy habits to help prevent illnesses in my future. Matcha is just another way for me to take better care of myself on the job.

#2.  Matcha is high in vitamins

Compared to coffee, matcha scores significantly higher in nutrition.  It contains vitamin A and C, iron, calcium, protein, and potassium.  In addition, the high chlorophyll content in matcha also makes it an effective detoxifier that helps the body rid itself of toxins and heavy metals.

Coffee does not even compete with the nutrition that you get from matcha.  By starting the day off on the right nutritional foot with a cup of matcha tea nurses can help meet their nutritional needs. Not to mention,  many break rooms are fills with sweets like donuts and cookies.  Adding a cup or two of matcha can help nurses get the nutritional fuel they need to continue giving great patient care.

#3.  Matcha creates a sense of calm alertness and concentration

As opposed to the highs and lows that many people get with drinking coffee, matcha provides a less jittery caffeine high.  That is because Matcha contains L-Theanine, an amino acid that helps your body to process caffeine differently than coffee.   As a result, matcha contains much less caffeine than coffee yet has a more sustained energy boost, without the crash later on.

As front line workers in the hospital, nurses need to stay calm in stressful situations. Our patients lives depend on us to make critical decisions that effect their overall health and well-being.  In addition, nurses need to be able to focus clearly, often for hours on end without breaks.  A slip-up , such as a medication error, could be deadly.

#4.  Matcha gives you whiter teeth

And better oral hygiene as well.   Matcha has antibacterial properties that provide vital protection to the teeth, prevent plaque build up and improves oral health. On the other hand, coffee stains the teeth and causes bad breath – a major turn off for patients.

Most nurses I know don’t brush their teeth after drinking coffee or eating meals at work – even if they had the time.  Drinking matcha helps eliminate coffee breath and keeps nurses’ oral hygiene healthy to boot.

What you need to make your own matcha green tea at home:

Making matcha green tea at home is an easy as making a pot of coffee.  Just add 1/2 teaspoon matcha to 12 ounces hot water.  Add sweetener and milk if desired.  Enjoy!

Electric Kettle

 

Organic Matcha Green Tea

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Additional Recommended Reading:

7 Helpful Ways To Stay Hydrated For Nurses

7 Helpful Ways To Stay Hydrated For Nurses

(This post is about helpful ways that nurses can stay hydrated and may include affiliate links.  You can find my disclosure page here).

Nurse holding a water bottle

Helpful tips for nurses to stay hydrated during 12 hour shifts

Hey nurses – how much water do do drink during a 12 hour shift?

If you are like most hard-working nurses, the answer is probably “not much.”

As nurses, we always encourage our patients to take the best possible care of themselves that they can.  However, many nurses either forget or don’t have time during very intensive shifts.  I asked several nurses recently what their water intake while they were at work and here is some of the feedback I got back:

“I try to remember to drink water but I always get so busy that I forget.   By the time I remember I am so thirsty!”

“I chug water whenever I can remember to drink.  Usually a few times a shift.”

“I almost always go home feeling so dehydrated because I do drink enough water during the day.  Its hard because every day is so hectic!”

7 helpful tips to stay hydrated for nurses

Many nurses don’t drink enough water during busy shifts. Nurse health matters too.

Water is important for nurse health.

It is no surprise that adequate amounts of fluid intake are vital to good health.  Additionally, drinking enough water prevents dehydration – which can result in unclear thinking (a bad situation for nurses giving patient care).

According to the Center For Disease Control And Prevention (CDC), dehydration causes:

  • Constipation
  • Headaches
  • Decreased physical performance
  • Dry mouth
  • Kidney stones
  • Mood changes
  • And it sucks your energy and just makes you feel crummy

On the flip side, staying hydrated results in:

  • Clearer skin
  • Better mental clarity
  • More energy
  • Better bowel movements
  • A happier mood

How much water should nurses drink during a 12 hour shift?

The Food And Nutrition Board set general recommendations for women at approximately 2.7 liters (91 ounces) of total water each day, and men an average of approximately 3.7 liters (125 ounces daily) of total water.

However, the reality is that a person’s size, activity level and medical needs among other factors will result in different fluid intake requirements for different people.

In addition, since many nurses are walking several miles and/or are on their feet for most of a single shift, I would consider nursing a very high activity level career.  Therefore, it is possible that many nurses may require a higher fluid intake on days they work.

How do you know if you are staying hydrated?

Checking your urine is a good way to gauge dehydration. If you’re well-hydrated, your urine will be mostly clear and just slightly yellow.  A darker yellow or amber color is a signal that you are not drinking enough fluids.

In addition, by the time you are feeling thirty, it is likely that you are already dehydrated.  Thirst is a great body mechanism that prevent us from going too long without drinking water!

Helpful tips to stay hydrated for nurses

Keep yourself accountable by keeping a water bottle with you at work

6 Tips For Nurses To Reach Daily Water Goals

Drinking enough water can be difficult for busy nurses with 1000 things already on their plate.  Especially since we are putting the needs of our patients lives first.  With these easy tips you can reach your water goals in no time.

#1.  Bring a seal-able lid water bottle to work with you every single day.  Having a container within arms reach maximizes the chances that you are going to actually drink water when you think about it.

#2.  Keep track of your fluid intake. This is easy when you use your own container as a gauge.  Decide how many refills you want to drink every shift and stick to it.  It makes staying hydrated a realistic goal.

#3.  Drink 2 glasses of water as soon as you wake up.  Drinking at least 16-24 oz of water first thing before a 12 hour shift will help set you up for success.  By making great progress early in the day, hitting your water goals seems much more attainable.

#4.  Eat your water.  Fruits and vegetables are not only great break room snacks but they are loaded with water that contributes towards your total water intake for the day.

#5.  Make your water more exciting. Infuse your water with chopped fruit, veggies and other herbs to make your water more exciting.  Consider the following ideas:

  • Stir in a tablespoon of chia seeds for more Omega three’s
  • Lemon or lime slices
  • Fruits such as apples, blueberries or strawberries
  • A veggie such as cucumber slices
  • You can infuse your water at home and bring it to work with you

#6.  Spice up your water. Consider drinking a few glasses of carbonated water in addition to your regular water.  Bubbly water often tastes more refreshing then flat water and may encourage you to drink a little more.  Have an expensive sparkling water habit like some nurses I work with?   Consider buying a Sodastream and make your own bubbly water at home!

Making sparkling water is a great way to meet your water intake goals. Click to learn more about Sodastream.

#7.  Do a “water challenge” with your co-workers.  Make your co-workers and yourself more accountable for drinking enough water during a shift by challenging each other to make it a priority! Set a goal for how many times you will fill up your water bottles throughout the day.  Then, make it official by putting stickers on your water bottles and adding a check mark each time you fill them up.  That way you are absolutely sure you are all drinking enough and staying hydrated!

A few great water bottle suggestions…

If you are working long nursing shifts then you need a water bottle to help you reach your water intake goals.  When you always have your water bottle with you, hitting your water intake goals are so much more attainable.

Hydroflask 40 oz Wide Mouth Water Bottle

Simple Modern Wide mouth 32oz Water Bottle

Nurture yourself, nurse.

Water is essential for staying hydrated, maintaining stamina and overall health and well-being.  Nurse health is as important as our patient’s health and must be prioritized to prevent dehydration during busy hospital shifts.

How will you make sure you drink enough water as a nurse?  If  you are a nurse looking to find ways to take better care of yourself as a busy nurse join our email list!

Additional Recommended Reading:

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Sunbasket Meal Delivery Review By A Mom, RN

Sunbasket Meal Delivery Review By A Mom, RN

(This post contains affiliate links.  My disclosure page is really boring but you can find it here.)

Ahhh, springtime is finally here!  The days are getting longer, the sun is out and I want to be spending as much time as I can doing things that matter most to me.  Like spending time with my husband and kids.

But I have to grocery shop, meal plan, and cook dinner for my family!  Ugh, there is just never enough time.  As a working mom (I’m an ER nurse) I already have a hard time coordinating everything I have on my do-to list.

That is one of the many reasons Sun Basket meal delivery has been such a blessing for us.

My husband and I started using Sun Basket three years ago when I was pregnant with my daughter.  Since then I have introduced the meal delivery system to several other families who have found the same value in it that we have.

Admittedly, I do not enjoy meal planning.  And I have never thought of myself as a very good cook.  Fortunately, with Sun Basket meal delivery I get simple recipes, organic nutrition, and an easy way to prepare a healthy meal in 3o minutes or less.

If having scrumptious organic home cooked meals regularly without a ton of hassle is something that interests you too, please continue reading about the 9 reasons Sun Basket Meal Delivery has brought great value to our family.
Choose from 18 healthy & delicious recipes a week from Sun Basket! Save $45 if you order today!

Sun Basket Meal Delivery Review By A Mom, RN

Sun Basket Meal Delivery Review By A Mom, RN

What is Sun Basket?

Sun Basket is a healthy meal kit service that delivers organic produce, clean ingredients and easy, delicious recipes for cooking at home. We have it delivered to our doorstep once a week and has completely revolutionized dinner at our house.

I have almost zero extra time (isn’t that every Mom’s dilemma?).  Bottom line:  Sun Basket meal delivery has made it so much easier for me as a Mom to ensure that my family eats a healthy diet.  In fact, I don’t know how I could feed my family this well without it.

How does Sun Basket work?

You sign up online and pick the recipe option to your liking (vegetarian, paleo, gluten free, family options).   You can also select exactly which meals you want delivered.  Then a box is delivered to your doorstep with every pre measured ingredient you need along with a detailed recipe.  Simple and easy, just the way I like, er, need it!

I have tried nearly every meal delivery system, yet I always come back to Sun Basket.

I wont say which ones we have tried but you have probably heard of them.  I stopped using them because on several occasions there was at least one ingredient that had already gone bad.  Yuck!

I just didn’t feel that I was getting the same quality that I did with Sun Basket.

Sun Basket Meal Delivery Review By A Mom, RN

Sun Basket Meal Delivery Review By A Mom, RN

Sun Basket Meal Delivery Review:  9 Reasons Sun Basket Brings Great Value To Our Family

1.  Nutrition

Healthy nutrition is so important to me.  As a registered nurse I have spent a lot of time taking care of patients with preventable chronic illnesses.  I am constantly trying to teach my patients how to take better care of themselves by eating well and getting enough physical activity.

It is well documented that eating a nutrient rich diet is vital for good health, well being and even prevents many chronic illnesses from occurring in the first place. Good food provides our bodies with the energy, vitamins, fats and protein we need to thrive.

We need to take more responsibility for their own health and well-being. The best way to prevent chronic illnesses and most cancers is to not get sick in the first place!

Sun Basket helps me provide good nutrition for my family because:

  1.  It keeps me from ordering take-out, which is usually not very healthy, &
  2.  It keeps me from making something fast and less healthy at home, like a frozen pizza (don’t judge, life gets busy, yo!)

2.  Time savings

Sun Basket delivers of ALL of the ingredients I need to make 3 dinners per week.  That means I don’t have to spend time hauling my kids to the grocery store to buy food for those meals.

I also love that our meals are already pre planned so I don’t have to figure out what I’m going to cook that night.

Most importantly though, Sun Basket meals take 30 minutes or less to prepare with easy to follow recipes.  Which means I get to spend more quality time doing things that I love, like playing with my little ones.

You can get 50% off Sun Basket Family Meals HERE!

3.  Money savings

Since I am getting only the meal ingredients I need, I don’t have to buy an entire block of Parmesan cheese (for example).  Plus, ordering take-out or eating out can start to add up over time.

4.   The greens are often fresher then at the grocery store

I am a big fan of fresh, organic produce.  I can even taste the difference between organic and conventional produce a lot of the time.    That is why I appreciate that Sun Basket ingredients come directly from the source.  There is nothing I hate worse then buying spinach from the grocery store and having it turn bad the next day!

5.  I want my family to eat as organically as possible

100% of Sun Basket’s produce is organic and they only use responsibly raised meats free of antibiotics and added hormones.

Also, Sun Basket uses sustainably sourced seafood that is listed as “Best Choice” or “Good Alternative” by the Monterey Bay aquarium’s seafood watch program.

6.  I get to cook meals that I never would have made otherwise

Last week I made Havana shrimp mojo tostadas with cabbage slaw.  This meal was so good, I couldn’t believe I actually cooked it myself! The recipe was super easy to follow and looked, dare I say… fancy?  Like, restaurant style fancy.   I used to steer clear from seafood because I never felt comfortable cooking it.  Now I make a different seafood recipe at least once or twice a week!

7.  Good customer service

There have been two times that our delivery was shipped 1 day late due to traffic issues in Los Angeles. Both times we were notified immediately and offered a credit if we decided not to accept the box. Not a deal breaker for me as the shipments did arrive fresh. LA traffic truly is off-the-charts insane so unfortunately its par for the course here. Other then those minor inconveniences the service has been exceptional.

8.   Sun Basket makes it easier for us to have quality family time

The most important benefit for us that has come out of using Sun Basket is that it allows us to sit down as a family for our meals, no excuses!  Dinner is my favorite part of the day and I love that it gives my husband and I a chance to reconnect and talk about whats going on in our lives. It keeps us connected. Its like having a date night in.

9.  Sun Basket has helped me become a much better cook (And I am teaching my daughter too!)

Sadly, for my husband and children, I am not a culinary genius.  I’m not horrible in the kitchen, so long as the recipes are simple and easy.  My specialties usually  involve a Nutri bullet and just mixing ingredients in a bowl (what can I say, I like to keep things really simple!).

Cooking has become a family experience for us.  My daughter helps out by tearing greens, mixing dry ingredients in bowls, mashing veggies, and even dashing our meals with salt and other spices.  It is a real treat to watch her get excited to cook!  She is learning the value of cooking with healthy ingredients and we have a great opportunity to teach her where her food comes from (so she knows that food isn’t created in a grocery store).

I am constantly learning about new ingredients and cooking techniques. And looking like an expert chef to boot!

Sun Basket discount for first timers!

If you haven’t tried Sun Basket yet, you are in for a treat…  click this link for a big discount:
Choose from 18 healthy & delicious recipes a week from Sun Basket! Save $45 if you order today!

Join us for dinner anytime!

Tonight we are having  lemon-pepper salmon over Greek salad with artichokes and olives.  My recipe says it will take 20 minutes to prepare and I know I have every ingredient I need, so I am not stressed about it.

Its Saturday evening and I am looking forward to enjoying a wonderful, nutritious  meal with my family on the back porch… with a nice glass of wine of course.  Join us for dinner anytime!

Fast And Easy Olive Oil And Sea Salt Roasted Pumpkin Seeds In 15 Minutes!

Fast And Easy Olive Oil And Sea Salt Roasted Pumpkin Seeds In 15 Minutes!

Roasting pumpkin seeds is one of my favorite fall traditions and has been for many years.

Since my daughter, Zoe, was born almost 2 years ago on Halloween morning my obsession with everything pumpkin has risen to new highs.

Little Zoe helping to make pumpkin seeds

Little Zoe helping to make the fast and easy roasted pumpkin seeds in 15 minutes.

This year I had Zoe assist me for my inaugural pumpkin seed roasting session of the season. The result: messy, orange pulpy hands, a lot of fun, and scrumptious, delectable roasted pumpkin seeds fresh from the oven. Best of all: she absolutely loved them!

I have probably roasted pumpkin seeds a hundred times before with several different recipes. Usually with at least 10 steps each, 40 or more minutes of cook time and over 1 hour of total prep time. With a child, however, I don’t have that kind of time anymore.

This is the fastest, easiest recipe for roasted pumpkin seeds in 15 minutes (and yes, they are still crunchy and super delicious).

Recipe:

1. Preheat oven to 400 F.

2. Scoop pumpkin seeds out of pumpkin and into container.

3. For every 1 cup of seeds, add 1 teaspoon olive oil. Stir.

4. Spread seeds on greased baking sheet and roast for 15 minutes at 400 F.

That is all, folks. It doesn’t get much easier then that!

Tips to make your life easier:

  • Don’t feel like you have to wash the seeds. The extra pulp actually makes for a little extra crunch.
  • Don’t use too much oil. I have made this mistake before (thinking that more = better tasting) and ended up with soggy seeds after one day.
  • You can always add more salt to taste later so don’t go overboard before cooking them.
  • Don’t let them cook for longer then 15 minutes because they will burn at such a high temperature. If your seeds are extra large you can add another minute or two, but no longer.
  • Store seeds in an airtight container to prevent them from getting stale too soon. I like to use mason jars.
  • You can substitute any oil you like (or butter). I just prefer the taste of olive oil.

I hope you are are enjoying the start of fall!

Sarah, Mother Nurse Love

Turmeric Tea Recipe:  Secrets Of The Centurion Lifestyle

Turmeric Tea Recipe: Secrets Of The Centurion Lifestyle

*This post contains affiliate links.  For more information about my disclosure policy click here.

What should I drink to be healthy at 100?

If you ask a centurion from Okinawa, the answer would probably be turmeric tea. This golden spice is a staple tea for many centurions living in the Okinawa, also known as the Longevity Island.

Okinawa is considered to be a blue zone where people live to be 100 years old at a rate 10 times higher then anywhere else in the world. Blue Zone is a term used to reflect the lifestyles and environment of the worlds longest living communities, and there are only 5 in the world!

Okinawans live to be 100 for many reasons: they exercise regularity and also have an excellent diet low in red meat, and high in seasonal fruits and vegetables, fish, whole grains and lean proteins, including soy. For the Okinawa native, turmeric tea is a nice complement to an already incredibly healthy lifestyle.

Turmeric offers so many health benefits

Turmeric

Turmeric is an anti-inflammatory super spice.

A growing body of evidence suggests that turmeric may help reduce the risks of several diseases and that it may be one of the most powerful anti-inflammatories discovered thus far.

This spice is a major overachiever. In fact, many health professionals have claimed that it may be one of the most powerful disease fighters known to humans. There have been over 6,000 peer reviewed articles published proving the benefits of this beautiful orange herb, and its #1 component, curcumin!

My turmeric research recently made a lot more interested in making my own turmeric tea at home.  So I started making my own over the last two weeks. I don’t know for sure if its the tea, but I feel amazing!

 

My husband has commented several times already about our counters having minor yellow spots. Turmeric’s rich golden-yellow color will stain clothing and may temporarily turn counters and some dishware yellow, so be prepared for that.

How to make turmeric tea at home

Organic ground turmeric

Organic ground turmeric can be found at most grocery stores in the spice isle.

Imagine what replacing 1 soda or sugary drink a day with a turmeric tea could do for your health over the long run!

Turmeric tea is a hearty drink and takes a little extra preparation then just adding a tea bag into a cup of hot water. However, the experience is totally worth the preparation and wait time. I love the idea of adding lots of anti-inflammatory herbs to tea to keep my immune system in tip top shape.

I have tried several recipes for making turmeric tea at this point. This one is my favorite and makes an excellent place to start if you’re starting to add turmeric into your diet. It is simple and strait-forward and adds the perfect amount of spice. In the beginning, I would start with 1 tsp turmeric and try and add a little more each time you make it to see how much works for you.

You can purchase turmeric here.

Turmeric Tea Recipe

Prep time: 5 minutes

Cook time: 10 minutes

Total time: 15 minutes

Yield: 1 serving

Ingredients

  • 1 tsp turmeric (start with this and work your way up to as much as you want!)
  • 1-2 cups of almond milk (you can use water or whatever milk product you prefer, I like almond milk)
  • tsp cinnamon
  • pinch in nutmeg
  • tsp ginger
  • pinch of ground black pepper*
  • honey (just a little-or a lot, your preference)

*Black pepper is added because studies show it aids in the absorption of curcumin, the healthy component of turmeric.

Directions

  • simmer herbs and water together for ten minutes on stove top
  • strain out and add honey

Pour into your favorite mug and enjoy!

Sarah, Mother Nurse Love