​Golden milk is a popular right now (aka Tumeric Lattes) with celebs, and pro athletes.  This is a beverage you can enjoy warmed up or over ice.  
Is this just a cup full of hype and trendiness?
Examining the ingredients, this could be a trend you might want to indulge in.  The ingredients in Golden Milk are:  Unsweetened Almond Milk, fresh or ground turmeric,  coconut oil, fresh grated ginger, honey, cinnamon, and black pepper.

Turmeric has been proven to have some anti-inflammatory properties, and its active ingredient curcumin is a powerful antioxidant.  
Coconut oil is shown to increase the bodies HDL (good cholesterol), helping to convert the LDL (bad cholesterol) into HDL.  By increasing the HDL, promotes a healthy heart and lowers your risk of heart disease.
Ginger contains gingerols, a powerful has powerful anti-inflammatory compounds.  Ginger has been used to treat many different stomach problems.  Haven't you ever had a ginger ale when you have had an upset stomach?
Cinnamon is shown to lower blood sugars, and reduce risk of heart disease.  Honey has many benefits but with the 17grams of carbs per tablespoon, of natural unprocessed sugar that goes directly into the bloodstream.  Plus has some anti-bacterial, and anti-fungal properties.
Almond milk gives you a boost of calcium, plus vitamin c, vitamin B6, thiamine, riboflavin, niacin, folate, and vitamin E.
Black Pepper is found to be an anti-oxidant can prevent or repair the damage caused by free radicals.  
​
The recipe I have been using:
by Cynthis Sass R.D.
 1/2T extra virgin coconut oil.
1/2T  honey
1/2t  ground tumeric (or fresh grated)
1/2t grated ginger 
1/4t cinnamon
1/8t ground black pepper
Add above ingredients to 1 cup of unsweetened almond milk.  Mix ingredients together and warm for 1 min in microwave.  Drink as a warm cup, or pour over ice.

Skip this beverage if you take blood thinning meds, as it can also inhibit blood clotting.

​Been enjoying this beverage 1x/day for approximately 2 months.
Enjoyable drink to naturally ingest some beneficial ingredients instead of taking a supplement.
Also have enjoyed the benefits of anti-inflammatory properties from tumeric, with my hip and knee not getting stiff or sore after workouts!
​Drink up!

Enjoy
Emma xoxox

​Fall is upon us, and time to look at squash, for healthy eats. You will feel like you are eating well, and satisfied (aka full).  Spaghetti squash is something you can cook on a Sunday and have 1 cup at a meal all week long.  (Picture on the left is what a spaghetti squash looks like.)

Start by cutting the spaghetti squash.  TIP:  put in microwave for approx 5 min to soften making easier to cut.
Next scoop out the squash removing all of the "guts" (like your cleaning a pumpkin) Discard the innards.
Picture on the far right is what the squash should look like when finished cleaning.

Place squash in a shallow baking dish, place approximately 1 inch of water in the bottom of the glass baking dish.  Cover the dish and bake at 375 degrees for approximately 45 mins, or until soft.

 Picture on the left is a soft spaghetti squash. 
Scoop out the inside of the squash and place into a storage container.  
A serving is a cup which has 31 calories, 0.6 fat, 7 carbs, 1.5 fiber, 0.6 protein.  You'll gt 9% of the recommended intake of dietary fiber, also delivering nutrients; vitamin C and A, Potassium, & 
calcium.  
​Suggestion for toppings:  1/4 cup marinara sauce, 3 oz of lean ground beef, and 1/4 cup parmesan cheese.
Spice it up with oregano, garlic, red pepper, and basil. 
Easy lunch you can eat all week!

Eat up!
​Emma xoxo