Princeton Longevity News

Turmeric has significantly grown in popularity as a supplement over recent years, with claims of its anti-inflammatory and antioxidant power. Turmeric is a yellow-colored spice from the ginger family. It is native to India and the Middle East, and has been used for medicinal purposes for centuries in these regions. The active ingredient in turmeric is Curcumin, which makes up approximately 3% of turmeric by weight.

Researchers have increased their focus on turmeric for disease prevention and treatment. Based on a review of the current literature on turmeric, there has been scientific evidence finding turmeric

• Major Depression: Studies have found an overall improvement in depressive symptoms; however studies with larger populations and longer duration need to be conducted before it can be recommended for treatment to the general population^1,2.
• Arthritis: Studies found individuals experienced and improvement in symptoms with 1000mg supplementation. However, again, studies with larger groups of people need to be conducted before it can be recommended for treatment to the general population³.
• Cholesterol: Studies found no significant improvement in total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, or triglycerides⁴.
• Inflammation: Studies have investigated several, but not all, inflammatory markers, and found a significant decrease in the markers evaluated. The studies found greater improvements in individuals with systemic inflammation/chronic diseases^{5, 6}.

The Verdict

Taking a turmeric supplement showed no negative effects in any of the studies when taken by healthy individuals. However, all studies stated there was not enough evidence to allow for a generalized recommendation to be made on turmeric intake, and more research needs to be conducted for specific populations before a recommendation can be formed. In simple terms: it won’t hurt, but there’s no guarantee it’ll help.

One key thing to keep in mind is the antioxidant and anti-inflammatory effects of taking turmeric, or any supplement for that matter, will not negate the effects of poor lifestyle choices. Be sure to exercise regularly and manage your stress levels. For diet, consume an abundance of fruits, vegetables, nuts, beans, seeds, whole grains, lean meats, with regular fish intake; limit red meat, sweets, processed foods, and consume alcohol in moderation. Balance, variety, and moderation will be your true keys to health and wellness!

Resources:

1. Ng Q, Koh S, Chan H, Ho C (2017) Clinical Use of Curcumin in Depression: A Meta-Analysis. Journal of the American Medical Director Association, 18(60), 503-508.
2. Al-Karawi D, Al Mamoori D, Tayyar Y (2016) The Role of Curcumin Administration in Patients with Major Depressive Disorder: Mini Meta-Analysis of Clinical Trials. Journal of Phytotherapy Research, 30(2), 175-83.
3. Daily J, Yang M, Park S (2016) Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Journal of Medicinal Food, 19(8), 717-29.
4. Sahebkar A (2014) A systematic review and meta-analysis of randomized controlled trials investigating the effects of curcumin on blood lipid levels. Clinical Nutrition, 33(3), 406-14.
5. Derosa G, Maffioli P, Simental-Media L, Bo S, Sahebar A (2016) Effect of curcumin on circulating interleukin-6 concentrations: A systematic review and meta-analysis of randomized controlled trials. Pharmacological Research, 11(1), 394-404.
6. Bengmark S (2006) Curcumin, an atoxic antioxidant and natural NFkappaB, cyclooxygenase-2, lipooxygenase, and inducible nitric oxide synthase inhibitor: a shield against acute and chronic diseases. Journal of Parenteral and Enteral Nutrition, 30(1) 45-51.

You get home from a long day of work and sit down for dinner with your family. You clean up the dishes, get the kids to bed, and start getting the craving for something sweet. Nighttime snacking is one of the biggest concerns that walk through my door. Almost every person that comes to me with this problem also identifies that they’re eating out of boredom or habit instead of true hunger, but can’t get away from it. So what can you do? Can night snacking be a part of a balanced diet? Should you stop eating at a certain time?

If you must have something, focus on portion control when giving in to your sweet tooth: Having a small dessert CAN be a part of a balanced diet that allows for weight maintenance. What and how much you choose to eat will play a big role in this though. When reaching for something sweet at night, try to choose items that are already in portion-controlled packages or lightened up options of what you’re craving. Some examples include:

• Banana “ice cream:” Place a frozen banana in a food processor and blend until smooth. This gives you a dose of natural sugars and potassium as well!
• Lightened ice cream varieties: A common food trend in grocery stores is light ice creams, which are designed to be higher in fiber and protein. Popular brands include Halo Top, Enlightened, Ben & Jerry’s Moo-phoria, Artic Zero, and Breyer’s Delights. These tend to contain 60-160 calories per ½ cup serving.
• Single Serving Packages: Trail mix (different blends sold at Trader Joe’s), 100-calorie packs of nuts, Stacy’s Cinnamon Sugar pita chips, granola or cereal.

 A better option: find an alternative to your evening routine: If you’re snacking out of boredom or relaxation, find something that distracts you from food. Switch up your routine to keep your mind off of food.

• Read a book or a magazine article
• When the weather is warmer and daylight is longer, go for a walk after dinner.
• Clean the house.
• Watch television in a room far away from the kitchen.
• Identify what’s triggering you to eat! Is it watching TV? Sitting on the couch? Stress? If you can find the patterns surrounding your snacking, you can better strategize how to break the cycle.

Makes 12-14 Servings

• 1 1/3 large cucumbers
• 4 ounces light cream cheese, softened
• 2 tbsp. choped fresh dipp
• 1 tsp. lemon zest
• 1/2 tsp. fresh lemon juice
• 1/4 tsp. ground black pepper
• 4 ounces smoked salmon, cut into 2-inch strips
• 24 small fresh dill sprigs

1. Trim ends from cucumbers and cut crosswise into 24 (3/4-inch-thick) rounds. Scoop a 1/2-inch-deep depression from one side of each round with a small melon-baller, forming little cups. Drain cucumbers, cup sides down, on paper towels for 15 minutes.
2. Beat cream cheese, chopped dill, lemon zest, lemon juice, and black pepper together in a bowl. Spoon 1/2 teaspoon cheese mixture into each cucumber cup. Top each cup with 1 salmon strip and 1 dill sprig. 

Super Bowl Weekend is finally here, and we hope you have been checking our blog this week for some crowd-pleasing, dietitian-approved recipes to get you through the big day. We’ve added a few last minute favorites, along with some tips to help you feel satisfied throughout the game without feeling weighed down or like you’ve completely blown your New Year’s resolutions. Enjoy!

Greek Salad Skewers (Serves 4-6)

• 1 large English cucumber
• kosher salt & freshly ground black pepper
• 1/4 lb. feta cheese, cut into 16 small cubes
• 8 pitted kalamata olives, halved
• 8 ripe cherry tomatoes, halved
• 2 tbsp. extra virgin olive oil

1. Cut four 1/2-inch-thick diagonal slices from the cucumber and then quarter each slice. Set the cucumber pieces on a large serving platter and season with 1/4 teaspoons each salt and pepper.
2. Top each with a piece of feta and then an olive half. Stab a toothpick through a tomato half and then thread through one of the cucumber stacks, pushing the toothpick down to secure it. Drizzle with the olive oil, sprinkle with some more black pepper, and serve.

Healthy Deviled Eggs  (Makes 12 Servings)

• 6 hard boiled eggs, peeled and cut lengthwise
• 1/4 C plain Greek yogurt
• 2 tsp dijon mustard
• 1/4 tsp pepper
• 1/8 tsp salt
• paprika to garnish

First you need to hard boil the eggs. Place the eggs in a pot, add just enough cold water so that they are fully covered, and put on high heat. Add a little salt to the pot, too — it’ll make them easier to peel.

Cover and bring them to a boil, then turn off the heat and let them sit, still covered, for 12 minutes. Then they are ready. I usually rinse them with some cold water and let them sit for a bit to cool them down first. You can also put them in an ice bath.

Once they’ve cooled, peel them and cut them lengthwise.

Place the whites on a plate and the yolks in a bowl. Add the remaining ingredients (except for the paprika) to the yolks in the bowl, and mash it all together. If you would like the mixture to be smooth, use a blender.

Once it is mostly uniform, add the mixture back into the empty egg whites, top with a sprinkle of paprika, and serve immediately or chill in refrigerator for 1-2 hours.

Roasted Shrimp Cocktail  (Makes 6-8 Servings)

For the Shrimp:

• 2 pounds (12 to 15-count) shrimp
• 1 tablespoon good olive oil
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper

For the Sauce:

• 1/2 cup chili sauce (recommended: Heinz)
• 1/2 cup ketchup
• 3 tablespoons prepared horseradish
• 2 teaspoons freshly squeezed lemon juice
• 1/2 teaspoon Worcestershire sauce
• 1/4 teaspoon hot sauce (recommended: Tabasco)

Preheat the oven to 400 degrees F.

Peel and devein the shrimp, leaving the tails on. Place them on a sheet pan with the olive oil, salt, and pepper and spread them in 1 layer. Roast for 8 to10 minutes, just until pink and firm and cooked through. Set aside to cool.

For the sauce, combine the chili sauce, ketchup, horseradish, lemon juice, Worcestershire sauce, and hot sauce. Serve as a dip with the shrimp.

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If you’re really short on time, don’t panic. Set out some hummus with carrot and celery sticks or pickup fresh guacamole and salsa and serve with black bean and lentil chips. Fresh cut fruit is also another great addition, with edamame, whole grain crackers, low-fat cheese, olives and nuts.

Lastly, don’t forget to eat a nutritious and balanced meal before the game to help prevent over-indulging. Think lean proteins, vegetables, whole grains, and a dash of heart healthy fat (1/4 avocado, 1 tbsp. olive oil/peanut butter, etc.). This will help you feel satisfied and be better able to resist the tempting junk foods. When you do make your game day plate, be selective in what you chose and check out all the available options before you dive in. Try and fill half your plate with vegetables or fruit and pick out your top three favorite foods to sample. Also, try and exercise earlier in the day before the game as this will help off-set some of your Super Bowl calories.

*Leave us a reply posting your favorite, go-to party recipes.