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 5 Spices with Healthy Benefits

Another night of grilled chicken breasts is good for your diet, but it’s also kind of boring. Spicing up a plain-but-healthy meal is good for your taste buds and your health. Reach for your spice rack and you’ll not only up the flavor of your food, but you’ll also get a boost of antioxidants (substances that protect cells from damage).

Nutrition researchers say that there are more than 100 common spices used in cooking around the world, and some have proven to be concentrated sources of antioxidants — substances that protect your cells from damage.

There’s no need to go on a massive hunt for exotic ingredients — some of the best spices can be found at your local market.

One note: Most studies that show benefits use supplements to control the dose of spice (or the spice’s active compound) that participants consume. Often these provide bigger doses than you’d normally eat in a day.

1. Does cinnamon lower blood sugar?

Studies say yes. This popular spice comes from the bark of the cinnamon tree and is used in everything from pumpkin spice lattes to Cincinnati chili. Cinnamon is especially great for people who have high blood sugar. It lends a sweet taste to food without adding sugar, and studies indicate it can lower blood sugar levels in people with type 2 diabetes.

Cinnamon may also provide heart-healthy benefits, such as reducing high blood cholesterol and triglyceride levels. That’s especially important for people with diabetes who are at greater risk for developing heart disease.

Cinnamon is not a replacement for diabetes medication or a carbohydrate-controlled diet, but it can be a helpful addition to a healthy lifestyle.

Meal tip: Try sprinkling it on yogurt, fruit or hot cereal, or use it in stews and chilis or as a meat rub.

2. Can turmeric reduce inflammation?

Turmeric is best known for its use in Indian curry dishes and has become a trendy superfood for its ability to reduce inflammation — a common cause of discomfort and illness.

One of the components of turmeric is a substance called curcumin. Research suggests it may reduce inflammation in the brain, which has been linked to Alzheimer’s disease and depression. In a small study of adults over 50, those who consumed curcumin supplements over the course of 18 months had improvement in memory test scores. They also reported being in better spirits. Most impressive? Scans of their brain indicated significantly fewer markers associated with cognitive decline.

Because of its anti-inflammatory qualities, curcumin is also effective at reducing pain and swelling in people with arthritis. And animal studies indicate that curcumin could have powerful anti-cancer properties. A Johns Hopkins study found that a combination of curcumin and a chemotherapy drug was more effective at shrinking drug-resistant tumors than using chemotherapy alone.

Meal tip: Want to add this powerhouse spice to your diet? Rub it on roasted vegetables and meats, sprinkle it in tacos or create a curry.

The Medicine Cabinet in Your Kitchen – Ten Top Common Healing Herbs and Spices

 

3. Can ginger get rid of nausea?

Ginger is a tropical plant that’s been used in Asian cultures for thousands of years to treat stomach upset, diarrhea and nausea. In the U.S., it comes in a variety of convenient forms — lollipops, candies, capsules and teas. You can also purchase the dried powder in the spice aisle of the grocery store, or buy it fresh to make teas or grate into recipes.

Research has found that ginger is effective at calming pregnancy-related nausea and reducing tummy upset after surgery. Some studies have also found that ginger cuts the severity of motion sickness or prevents the symptoms altogether. It may even help with chemotherapy-induced nausea and vomiting when taken along with anti-nausea medications. (Ask your doctor first before taking ginger while on chemotherapy drugs, as it can have a negative interaction with certain medications.)

Meal tip: Work this zingy spice into your diet by adding it to stir-fry dishes, smoothies or sipping it in tea. You can also add it to homemade salad dressings and baked goods.

4. Is garlic good for your heart?

Most of us are familiar with garlic, the strong-smelling bulb frequently used in cooking. But what you might not know is that eating garlic may protect your heart from changes that lead to heart disease.

As you age, some hardening of the arteries is normal. This is called atherosclerosis and occurs as fatty deposits made up of cholesterol and other substances build up on the inside of your artery walls. Factors such as smoking, high blood pressure and high cholesterol can make it worse. As the build-up increases over time, the arteries narrow. This can make you susceptible to heart attacks and strokes.

Researchers have linked garlic intake with keeping blood vessels flexible, especially in women. In addition, studies suggest that eating garlic may reduce cholesterol and triglycerides.

Garlic is a key ingredient in the Mediterranean diet, an eating style that heart doctors often recommend. It can be used in any number of savory dishes.

Meal tip: Pair fresh or powdered garlic with olive oil and pepper to flavor vegetables or use it with rosemary to make a tasty meat rub. You can sprinkle it in soups and salad dressings, too.

5. Can cayenne relieve pain?

Cayenne is a type of chili pepper that you’ll find in Southwestern American cuisine as well as Mexican, Creole and Cajun dishes. Cayenne peppers contain a substance called capsaicin. It’s what makes them spicy and also what can provide pain relief.

Capsaicin reduces the number of pain signals sent to your brain. The result? You don’t register as much discomfort. It works on pain caused by arthritis and diabetes-related nerve damage. You can apply creams with capsaicin directly on joints and muscles.

Lab research and studies in animals suggest that eating cayenne pepper can also help with something that causes a lot of internal pain: ulcers. Although people often associate spicy foods with stomach upset, capsaicin aids in helping reduce ulcers by restricting the growth of an ulcer-causing bacteria (Helicobacter pylori or H. pylori), reducing excess stomach acid and increasing blood flow.

Meal tip: Use this spice anytime you want to add heat to your food. It’s great in chili, soups, stews and on meat. For a fun twist, add a dash to hot chocolate.

Healthiest Ways to Use Spices

Whether you use spices fresh or dried, you’ll still get beneficial compounds. Experts point out that frying or grilling can decrease spices’ antioxidants while microwave cooking, simmering or stewing foods with spices can actually heighten their antioxidant levels.

If you’re tempted to take supplements to increase your dose of these beneficial compounds, it’s important to note that commercial supplements aren’t strictly regulated, which means you can’t be certain what the pills actually contain. Certain third-party organizations do testing to verify quality and contents of supplements. If you’re thinking about taking a supplement, talk to your doctor or dietitian about what form and amount is right for you.

Regardless of the other health benefits, spices add flavor to food and can make healthy meals delicious and are a healthy way to get you out of an eating rut. Enjoying your food is key to maintaining healthy habits for the long term. Be sure to talk to your doctor or a dietitian before changing your diet.

source: www.hopkinsmedicine.org


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Fighting Salt and Sugar Cravings, With Spicy Food

(CNN) There’s no magic pill that will cure you of your cravings. But there is something that may help the effort, and it’s all-natural.

Research has shown that simply spicing up your diet may help you consume less salt and possibly less sugar, while potentially improving your health even beyond the reduction of salt and sugar.

There is more consistent evidence that spicy food helps curb salt cravings than sugar.

In a study involving more than 600 people from China whose brains were analyzed with PET/CT scans, researchers found that regions stimulated by intake of both salty and spicy foods overlapped. Because of similar activities taking place in this shared space (think of the overlapping parts of a Venn diagram), consuming spicy foods effectively enhanced one’s sensitivity to salt, thereby helping people crave and consume less salt.

“We think that spicy food can trick our brain when tasting salty food. It makes us taste the same (level of) saltiness even when a reduced amount of salt is actually consumed,” said study author Dr. Zhiming Zhu, professor and director of the Department of Hypertension and Endocrinology at the Third Military Medical University in Chongqing, China.

In fact, researchers found that people who regularly enjoy spicy foods consumed 2.5 grams less salt in a day (that’s 1,000 fewer milligrams of sodium) compared with those who typically steer clear of spice. They also had lower blood pressure.

It remains to be seen whether the findings can be replicated in other populations outside China, said Richard David Wainford, associate professor in the Department of Pharmacology at the Boston University School of Medicine, in an accompanying editorial. Still, “a lifestyle intervention that adds taste to the diet, in the form of extra spice and flavor, versus reduction of the pleasure given by the salt we add to our food, may have more success as a public health strategy to promote population-level dietary salt reduction,” he added.

Spice may have the potential to curb sugar cravings too, though the evidence is mixed. In one study involving 40 students from Denmark, when chili pepper was added to sweet, sour and bitter meals, participants experienced a greater desire to eat sweet foods compared with meals without chili added.

In another study, also from Denmark, people experienced a decreased desire for salty and spicy foods when they ate tomato soup with cayenne pepper compared with eating the soup without pepper. But their desire for sweet and fatty foods significantly increased when they consumed the spicy soup.

No pain, no weight gain?

Capsaicin is the compound in chili peppers that is responsible for the burning sensation we experience when eating them. The compound has the ability to suppress sweet taste, which could also explain some findings.

But while some may enjoy the heat that capsaicin produces, it may also come with an unintended consequence.

“Capsaicin helps fight pain. Most of the time, you hear about this as a topical cream, but eating chili peppers also has benefits. It may be that when the pain goes away, you’re stimulated to consume more sweet foods,” said Mary-Jon Ludy, an associate professor of clinical nutrition at Bowling Green State University.

In a meta-analysis, involving more than 70 studies, funded by the National Institutes of Health and the McCormick Science Institute, researchers state that the balance of the literature suggests the capsaicin suppresses appetite, though the magnitude of the effects is small. “Purposeful inclusion of these compounds in the diet may aid weight management, albeit modestly,” the study stated.

(Note that the National Institutes of Health is a federal government agency, and the McCormick Science Institute is an independent research organization that is owned and funded by spice product manufacturer McCormick & Co. Inc. The company said it does not influence the science institute’s research priorities.)

The meta-analysis included the Danish study that found increased sugar cravings among those who consumed spicy meals. But it also included a study that found adding spice can actually curb sugar cravings. In that study, when people added half a teaspoon of red pepper to their lunch, they had a decreased desire to eat sugary, fatty and salty foods, and ate about 70 fewer calories at their next meal. The effects were seen only among those who didn’t regularly consume red pepper.

“I think that there’s something in the novelty of the stimulus that would allow you to eat less,” said Ludy, who authored the study and the meta-analysis. “In terms of the work with red pepper, I think that that’s an important piece of the puzzle. If you are adding a spicy meal every couple of weeks, it might be enough to have an effect … but if you have it every day, the effect goes away, because you get used to it.”

A little dash will do ya

To get started with spice, Ludy recommends sprinkling red pepper flakes into eggs in the morning. You can also use spice when making a rub for meat or when seasoning vegetables, soups, pasta or curry dishes.

She also recommends adding red pepper flakes to a meal in anticipation of a tempting dessert. “It may give you that extra piece of security,” she said. Though not specific to sweet taste, cinnamon, ginger and saffron are other pungent spices with appetite suppressive effects, according to Ludy.

However you choose to use spice, it’s wise to start slowly. “Remember that a tiny bit of spice can go a long way!” Ludy said. If the heat is an issue, you can calm your taste buds by pairing hot spices with healthy fats, such as avocados and nuts, according to Ludy. “They help break down the chemical that causes the burn.”

If you’re new to spicy peppers, she recommends starting with milder varieties, such as jalapeno or serrano, which cause less burn than cayenne or habanero. “These peppers still contain some capsaicin but not as much. Although I haven’t researched it directly, my guess is that there would still be appetite effects (perhaps of a lesser magnitude) … but if you can’t tolerate higher quantities of spice, something is better than nothing, right?”

By Lisa Drayer, CNN   Fri November 17, 2017
 

Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.

 
source: www.cnn.com


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4 Spices for Your Brain

Scientists used to think that you were born with all the neurons you’d ever have. If you drank alcohol and killed brain cells, well, good luck. Then in 1998 researchers discovered the birth of new neurons in individuals who were near death. Turns out your brain–no matter how old or young–can generate new neurons.

One key to brain growth? Diet. What you eat helps generate healthy neurons with bushels of dendrites (nerve receptors). It also keeps nerve endings firing and allows you to maintain brain flexibility. Even if your memory’s so fried you can’t remember your spouse’s cell phone number, food still provides brain sustenance.

We’ve been in food information overkill ever since scientists discovered that you are what you eat. Contradictory studies analyze every type of food, vitamin, mineral, herb, and combination thereof. Even so, research does reveal old-time wisdom: what you swallow makes you smarter and happier (or slower and more blue).

Turmeric. So, will a little Indian curry help your brain? The chemical curcumin that makes turmeric yellow appears to activate a key antioxidizing enzyme that reduces plaque buildup. It also is an anti-inflammatory that fights some cancers and multiple sclerosis.

Saffron fights depression in humans, as well as improving learning and memory in animals. Saffron twice daily was as effective as Prozac in treating mild to moderate depression, according to a 2005 study in the Journal of Ethnopharmacology.

Sage, the aptly named herb, is a potent antioxidant and anti-inflammatory. Chinese sage root contains compounds similar to Alzheimer’s disease drugs, and just 50 microliters (.001690 fl oz) of sage oil extract significantly enhanced memory, according to research in Pharmacological Biochemical Behavior. Sage is a great addition to salads, in soups, even on pizza. It tastes and smells better fresh.

Cinnamon. A whiff of cinnamon boosts your brain. Even cinnamon-flavored gum enhances memory, visual-motor speed, recognition, attention, and focus. Cinnamon is a wonder spice: it helps to regulate sugar levels; reduces proliferation of leukemia and lymphoma cancer cells; reduces clotting of blood platelets; acts as a antimicrobial, which means it helps with yeast infections; contains the trace mineral manganese and is a very good source of dietary fiber, iron, and calcium. Try some apples and cinnamon for a snack–especially for your kids before homework.

Excerpted from A Better Brain at Any Age (Conari Press, 2009) by Sandra Kornblatt.
 
a Care2 favorite by Melissa Breyer
 


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6 Health Reasons To Eat Spicy Foods More Often

Many people from different cultures and backgrounds worldwide have a special place in their hearts for spicy foods, and it turns out that these foods don’t only taste great, but provide wonderful health benefits as well.

Although everyone prefers a different level of spice in their foods, it doesn’t actually matter how much your food burns your tongue, but what type of spice you use in your cooking. Spices can serve as wonderful alternatives to medicines and other conventional healing modalities, and have been used for thousands of years to treat a variety of ailments, including aches and pains. Many spices have antimicrobial properties, which explains why they make wonderful alternative remedies.

“Studies show that many different herbs and spices offer health benefits,” says David Heber, MD, PhD, professor of medicine, and director of the UCLA Center for Human Nutrition. Much of the existing evidence supports use of cinnamon, chili peppers, turmeric, garlic, oregano, basil, thyme, and rosemary, Heber tells WebMD.

According to Heber, a compound in chili peppers called dihydrocapsiate increased fat-burning capacity in a study where people ate the spice three times a day. Furthermore, a study in Cell Metabolism showed decreased blood pressure in lab animals that consuming capsaicin, the component in chili peppers that makes them spicy.

If you don’t know which spices to add to your food, start out with the simple ones we’ve listed above. Thousands of spices exist in the world, but if you don’t use spices often, it’s best to begin with “safer” spices that you might be more familiar with. You can easily replace salt, sugar, or other additives with spices, which have no added calories or salt.

If you need more convincing to add spices to your food, read on for more of the benefits you can expect to receive.

6 HEALTH REASONS TO EAT SPICY FOODS MORE OFTEN

1. SPICES CAN HELP YOU LOSE WEIGHT.

Many spices have properties that increase body heat, which will help to boost your metabolism, and therefore lose weight. Others, such as cinnamon, help to balance your blood sugar so that you stay full longer.

Furthermore, as we mentioned above, spices can serve as a substitute for other additives such as sugar, which contains calories but no nutrients. More commonly, people use a spice to replace salt, which can pack on the water weight due to bloating.

Spices will help to make your food more satisfying, which means you won’t need as much to feel full.

spicerack

2. SPICES CAN INCREASE YOUR METABOLISM.

According to Better Nutrition, the capsaicin in chili peppers increases your body heat, which therefore amps up your metabolism. This goes along with our first point, but it’s still worth mentioning. Eating spices can serve as an easy way to increase your energy and metabolism, plus make your food taste better. Sounds like a win-win, right?

3. SPICES CAN PREVENT HEART DISEASE.

Garlic, ginger, and cinnamon specifically have been proven to help prevent heart disease. According to Dr. Sinatra, an integrative cardiologist, “Garlic, one of the most healthy herbs and spices in the world, is both a powerful antioxidant and blood thinner. It is commonly recommended as a cholesterol-lowering agent, and has been shown to help lower triglycerides – blood fats that are closely linked to heart disease. Garlic can even lower blood pressure as effectively as some drugs (as shown in studies where subjects supplemented with daily dosages ranging from 600 – 900 mg over a period of 3-6 months.”

He also lists cinnamon as one of the best healing herbs and spices for increasing antioxidant levels in the blood, and ginger as a natural blood thinner.

4. SPICES CAN ALSO ALLEVIATE SINUS TROUBLE.

This one seems pretty self-explanatory, as we’ve all had spicy food at one time or another, and had to run for the tissues in the middle of our meal. Because of the incredible heat present in spices, they cause the sinuses to become unclogged, which explains the runny noses and watery eyes.

If you ever have sinus issues, just reach for your favorite spice to add to your cooking, and you’ll see some relief in no time.

5. EATING SPICES COULD HELP YOU LIVE LONGER.

According to a study done by Time, people who ate spicy foods 1-2 times per week had a 10 percent reduced risk of death, compared to those who ate spicy food once or fewer times a week.

You can see why spices might make you live longer, as they decrease your risk of heart disease, high blood pressure, and other life-threatening issues.

6. SPICES CAN SERVE AS A NATURAL REMEDY FOR ANXIETY AND STRESS.

According to Dr. Cynthia, a holistic doctor, passionflower, kava kava, turmeric, and lavender have the potential to decrease anxiety and stress in a healthy, nonaddictive way. L-theanine, an amino acid found mostly in green and black tea, can reduce anxiety as well.

So, there you have it, six science backed reasons to eat more spicy foods; remember, incorporate spices into your foods slowly, so that you don’t overwhelm your taste buds. Then, once you feel comfortable, you can experiment with bolder spices that also make your food taste great!

source: Power of Positivity     July 15, 2016


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The Common Spice That Boosts Learning Ability

One cause of low learning ability is an imbalance of proteins in the hippocampus that can be corrected.

The common household spice cinnamon could be used to enhance learning ability, a new study reveals.

Some people seem to have more difficulties with learning than others.

Some lab mice are the same.

But when lab mice that were poor learners were fed cinnamon their learning improved, the researchers found.

Dr Kalipada Pahan, who led the study, said:

“This would be one of the safest and the easiest approaches to convert poor learners to good learners.”

One cause of a low ability to learn is thought to be an imbalance of proteins in the hippocampus, the part of the brain vital for memory and learning.

Cinnamon, though, is transformed by the body into sodium benzoate: a drug used to treat brain damage that rebalances critical proteins.

In the study, mice were fed cinnamon for a month.

The results showed that the poor learners improved dramatically in terms of their learning and memory.

cinnamon

Dr Pahan said:

“We have successfully used cinnamon to reverse biochemical, cellular and anatomical changes that occur in the brains of mice with poor learning.”

Cinnamon, though, did not have any effect on the mice who were already good learners.

Dr Pahan said:

“Individual difference in learning and educational performance is a global issue.
We need to further test this approach in poor learners. If these results are replicated in poor learning students, it would be a remarkable advance.”

Cinnamon has also been found in previous research to reverse changes related to Parkinson’s in the brains of mice.

Along the way, they have discovered the best type of cinnamon to use (Ceylon versus Chinese), Dr Pahan explained:

“Although both types of cinnamon are metabolized into sodium benzoate, we have seen that Ceylon cinnamon is much more pure than Chinese cinnamon, as the latter contains coumarin, a hepatotoxic (liver damaging) molecule.”

The study was published in the Journal of Neuroimmune Pharmacology (Modi et al., 2016).

 
source: PsyBlog  July 13, 2016


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The Benefits of Paprika

Paprika – made by grinding capsicum peppers into a fine powder – adds vibrant red color and a rich, pungent flavor to a variety of meals. At 19 calories per tablespoon, paprika adds only a negligible amount to your daily calorie intake, but it comes packed with nutrients. Just a single 1-tablespoon serving provides ample amounts of several beneficial nutrients, especially carotenoids – a nutrient family that includes vitamin A.

Vitamin A and Carotenoids
Paprika comes loaded with carotenoids – the pigments that give it its deep red color. Its lutein and zeaxanthin content benefits your eyesight by preventing harmful light rays from damaging your eye tissues, while its vitamin A content aids in night vision and plays a role in healthy cell development. A tablespoon of paprika contains 3,349 international units of vitamin A – more than 100 percent of the daily intake requirement for men and women, set by the Institute of Medicine. While, as of September 2013, the Institute of Medicine has not set a recommended daily intake, consuming 12 milligrams daily improves eyesight, reports the American Optometric Association. Each serving of paprika has 1.3 milligrams of lutein and zeaxanthin, or 11 percent of this goal.

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Paprika’s vibrant red hue hints
at its beneficial carotenoid content.

Vitamin E
Paprika also boosts your daily intake of vitamin E. Each tablespoon provides 2 milligrams of vitamin E, or 13 percent of the recommended daily intake determined by the Institute of Medicine. Vitamin E helps control blood clot formation and promotes healthy blood vessel function, and also serves as an antioxidant, preventing cellular lipids from destruction. Getting enough vitamin E in your diet also promotes healthy cell communication.

Iron
Adding paprika to your diet also helps you get more iron. The iron from your diet supports your cellular metabolism – it allows your cells to carry out a series of chemical reactions, called the electron transport chain, that result in the energy production. Iron also supports the function of hemoglobin and myoglobin – two proteins tasked with transporting and storing oxygen that your tissues need to function. A tablespoon of paprika contains 1.4 milligrams of iron, providing 8 and 18 percent of the daily recommended intakes for women and men, respectively, determined by the Institute of Medicine.

Consuming More Paprika
Combine paprika with other spices, such as garlic powder and cayenne, and use as a healthful rub for chicken breast, fish or lean red meat. Lightly coat sweet potatoes in olive oil and paprika, and then roast until tender, or use paprika as a seasoning for roasted or steamed carrots. Add a spoonful of paprika to your favorite hummus to add flavor, or roast peeled chickpeas in a mix of paprika and coconut oil for a healthful snack. Finally, try using paprika to season homemade soups – it pairs especially well with pureed carrot, squash or pumpkin soups.

Dec 18, 2013      By Sylvie Tremblay, MSc
 


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8 Best Spices to Help You Lose Weight

Life in the 21st century has become sedentary for many people. Modern entertainment, fast food, lack of time, etc. contributes to only about 4 out of every 10 people exercising on a regular basis. As a result, many people find it very hard to lose weight and keep it off.

There is some good news though; recent studies have shown that spicy foods can curb appetite and speed up metabolism and thus have a fat burning ability. “How?” you might ask. Hot spices, especially chiles, may inhibit overeating because they contribute to satiety, the feeling of fullness after eating. Not to mention it may be more difficult to overindulge in a hot, spicy food due to the fact that you may become uncomfortable before you can overeat.

In addition to making people feel full faster, chili powder and many other spices have a thermogenic effect. This results in the body heating itself from within, which revs up the metabolism. The term metabolism describes the sum of all chemical processes that take place in the body. It manages the movement of nutrients in the blood after digestion which results in growth, energy and other body functions. Certain spices cause our bodies to burn extra calories by boosting the metabolic rate and thus stimulating weight loss. Some studies have found that adding thermogenic spices at a meal can increase the number of calories burned by 25% for up to an hour after the meal. Hey every little bit helps! The following spices have been shown to have this effect to some degree:

Black Pepper– Black pepper has been shown to raise the body temperature and increase metabolism. “Found in dried black pepper, piperine may prevent new fat cells from forming,” Web MD. It also has been shown to aid in digestion because when it is eaten, a signal is sent to your stomach to produce hydrochloric acid. This acid is necessary for the digestion of protein and other foods in the stomach. When not enough hydrochloric acid is produced by the stomach, the results can range from gas and indigestion to diarrhea. Black Pepper also has been found to have antioxidant and antibacterial properties.

Chili Powder– Chili powder contains capsaicin, which is a powerful stimulant that raises the body temperature and fat burning ability by up to 25% and has been shown to reduce cholesterol levels and improve circulation. “Research shows that people who don’t typically eat spicy foods are most likely to benefit from turning the heat up a notch. Capsaicin seems to affect metabolism by raising body temperature, which uses up more energy,” Web MD.

spicerack

Cayenne Pepper and Tabasco Sauce– According to Scientists at the Laval University in Quebec, participants who took cayenne pepper for breakfast were found to have less appetite, leading to less caloric intake throughout the day. Cayenne is also a great metabolic-booster, aiding the body in burning excess amounts of fats because metabolic rate and fat burning ability is increased by up to 25%.

Cumin– According to a study at the University of Chicago, cumin increases metabolism, especially when used in curry spice blends. It is also high in Iron which directly affects the level of energy you have, in turn helping you exercise more or less. Many people do not get enough Iron in their daily diet which can cause fatigue and/ or Iron deficiency.

Mustard– In a British study, adding ordinary mustard to a meal caused the average metabolic rate of participants to increase by 25% and the effects lasted up to 3 hours. Mustard is high in fat, and while fat provides more calories than carbohydrates and protein, it can aid in dieting, as it induces feelings of fullness. Mustard is also high in dietary fiber which helps in digestion and helps you feel fuller for longer periods of time.

Turmeric– Turmeric helps with weight loss because it increases the activity of your metabolism for short bursts of time after you ingest it. According to LIVESTRONG, it also helps prevent weight gain after the initial weight has been lost (which is just as important). Turmeric prevents the re-growth of fat after weight loss by inhibiting the expansion and growth of fat tissue through the formation of new blood vessels.

Ginger– Has been shown to increase metabolic rate and decrease appetite. It also helps with digestion and regulating your body’s internal rhythm. Ginger is also used to inhibit nausea sometimes caused by car sickness. Not only is ginger an excellent flavor for tea, but we love putting it in our healthy smoothies!

Cinnamon– Researchers have found that using just ¼ to 1 teaspoon of cinnamon can increase your metabolism and improve your body’s ability to handle sugar by stimulating insulin activity. It is also a digestive aid which helps keep everything in your digestive system flowing smoothly. Cinnamon also helps increase energy levels and concentration which have positive effects when it comes to weight loss.

No one can promise weight loss. Consuming these spices is not a magic weight lose bullet. The best way to lose weight is talk to your doctor to make sure that you’re healthy enough to exercise. Once you do start exercising you have to burn more calories than you consume. But it can’t hurt to rev up your metabolism by adding some of these spices for a little extra burn effect (besides they help make your food taste so much better, too).


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10 Spices & Condiments To Keep In Your Kitchen

by Rocco DiSpirito  January 22, 2016

Celebrity chef Rocco DiSpirito’s latest book, The Negative Calorie Diet, is all about eating whole foods to fuel your metabolism. In this excerpt he talks spices — and the best ones to incorporate into your diet for maximum benefits.

Spices offer a variety of fat-burning and health-promoting benefits.

Here are my favorite “negative calorie” condiments and spices:

1. Cayenne pepper
Regarded across various cultures as a medicinal food for at least 9,000 years, cayenne pepper can rev up metabolism and boost fat-burning by up to 25 percent. Just remember: A little goes a long way!

2. Black pepper
This kitchen staple has a thermogenic effect and has been shown to help alleviate sluggish digestion. I strongly encourage you to keep a pepper mill filled with peppercorns and grind your pepper fresh for each use.

3. Turmeric
This bright orange spice has been valued for its medicinal properties for centuries. It has been shown to reduce triglyceride levels, boost fat-burning, keep blood sugar levels steady, and fight inflammation in the body.

4. Mustard
Whole-grain mustard (not honey mustard or any other sweetened mustards) adds flavor to many dishes and helps you feel full. Among condiments it has one of the highest metabolism-boosting effects.

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5. Horseradish
Oh, the things you can do with horseradish. I love it in a Bloody Mary, paired with roast beef, and stirred into cocktail sauce. I love it even more now that I know it can help to increase my fat burn and boost my metabolism.

6. Cinnamon
This sweet spice may delay the rate at which your stomach empties, meaning it can make you feel fuller for longer. It also lessens the production of insulin after you eat.

Insulin is the hormone that turns excess sugar into fat. Tamping down insulin production can mean less weight gain. Cinnamon is a natural way to sweeten your food, too, so you don’t have to rely on added sugar.

7. Ginger
In research, ginger has been shown to enhance thermogenesis and reduce feelings of hunger. Fresh is best. I prefer young ginger, which is just-harvested and moist with a pink tinge and mellow flavor. Look for it in Chinese markets in the spring and early summer. At other times, any fresh ginger from the supermarket will do.

8. Garlic
This common cooking ingredient is thermogenic, and thus helps speed up your metabolism. It can also cut blood pressure and does so by generating a substance called nitrous oxide, which can relax vessels, leading to decreased blood pressure in people with normal blood pressure and those with hypertension.

Garlic also helps normalize cholesterol; it acts like a natural detergent in the arteries by breaking up fat molecules.

9. Cardamom
This is a terrific detox spice. Cardamom, which can be bought ground or in pod form, has long been used in Ayurvedic medicine as a natural detoxifier, as a digestive aid, and even as an immunity booster. It tastes like a cross between citrus and pepper and is delicious in baked goods and Indian dishes.

10. Cumin
Popular in Indian, Mexican, South American, and Middle Eastern cuisines, cumin is one of the spices you will find in any curry blend. It has long been used as a digestive aid and adds a delicious, mildly spicy flavor to many dishes.

Excerpted from The Negative Calorie Diet


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5 Holiday Spices That Could Help Boost Health

The holidays are here, and we are all getting ready to head into the kitchen to make that favorite meal. Most of us associate holiday food with overindulgence and sneaking in ingredients that we would not normally eat. Thankfully, some holiday dishes are actually loaded with healthy ingredients. Many of the spices used around the holidays have unknown health benefits and should be enjoyed this holiday season. Use this list of holiday spices in your favorite dishes this season.

Cinnamon

Pumpkin pie, sweet potato soufflé and many other holiday desserts are home to this aromatic spice. Cinnamon is best known for its warming smell and helps us identify the arrival of the holiday season. Cinnamon has a number of health benefits, many of them stemming from compounds in cinnamon oil. There are two types of cinnamon, Cassia cinnamon which is more widely available, and Ceylon or Chinese cinnamon.

Derived from the bark of the cinnamon tree, cinnamon has been found to contain a high level of manganese, a mineral important in blood sugar regulation. In fact, cinnamon has been shown to lower glucose and lipid levels in diabetics. Cinnamon also has antimicrobial and anti fungal properties, with some studies showing that it is effective against candida. Finally, cinnamon may play a role in Alzheimer’s prevention. (1,2)

While the doses of cinnamon needed to exert a therapeutic effect can range from 6-10 grams, an amount tough to get in your favorite recipes, adding cinnamon through your favorite dishes can help to build that “healthy” factor in your holiday recipes.

Nutmeg

Originating in Indonesia, nutmeg is derived from a tree now found in the Caribbean and South India. Nutmeg is a high mineral spice, containing magnesium, potassium and zinc. It has been used as a brain booster, since two compounds derived from nutmeg, myristicin and macelignan, have been found to balance neural pathways and may be able to improve focus. The rich magnesium content of nutmeg has also been found to help with relaxation and sleep. (3)

There are many other home remedies associated with nutmeg, including using the spice as a pain reliever or for indigestion. Mixing nutmeg with some honey has been used to heal acne, while mixing with chick pea flour is thought to remove blackheads. Too many holiday sweets? Try using the essential oil to help boost focus.

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Ginger

One of the best known digestive aids, ginger contains the active compound gingerol, which has been shown to help indigestion, nausea and vomiting. This same compound also has anti-inflammatory properties, assisting in relief of joint pain and inflammation. (4)

Fresh ginger contains more active gingerol than dried ginger and can be kept in the fridge for up to three weeks or in the freezer for as long as six months. Add grated or sliced fresh ginger to your teas, sweets and stews to lower your inflammatory load this holiday season.

Star Anise

An original Chinese spice, star anise comes from the fruit of a tree in China. Chinese star anise is thought to have health benefits, while Japanese star anise is poisonous. The health benefits of star anise are traced back to the compound shikimic acid, which resembles the drug ostelmavir, used to fight the flu. Star anise has anti fungal and anti-candida properties as well.

Star anise is often used to flavor teas and desserts, while the essential oil is used in many perfumes. Consider adding this aromatic spice to your favorite holiday dishes to balance your sugar load and risk for Candida, a yeast that naturally occurs in our microbiome, but can get out of balance with overindulgence!

Cardamom

Both a digestive aid and an antiseptic, the essential oil of cardamom is one of the few spices that has high amounts of iron and manganese. The oil of cardamom can be used topically to heal infections and as an anesthetic. In many countries, the entire pod of cardamom was boiled with ginger and other spices to relieve digestive discomfort after dinner. (5)

Today, cardamom is used in many desserts, drinks and rice dishes throughout the Middle East. Add this spice to your kitchen cabinet and add the essential oil to your first aid kit.

Enjoy this holiday season and experiment with spices from around the world. These spices can help navigate the continuum between health and holiday excess, helping us all to have a healthy holiday season.

sources:
1. http://www.ncbi.nlm.nih.gov/pubmed/26560460
2. http://www.ncbi.nlm.nih.gov/pubmed/26475130
3. http://www.ncbi.nlm.nih.gov/pubmed/25917324
4. http://www.ncbi.nlm.nih.gov/pubmed/26403321
5. http://www.ncbi.nlm.nih.gov/pubmed/25593391

Posted: 12/03/2015    Tasneem Bhatia, M.D. 

Dr. Taz MD, Back to the Heart of Medicine. Best selling Author, Integrative Health Expert, Prevention/Wellness


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7 Spices Loaded with Serious Flavor—And Incredible Health Benefits

by Michelle Pellizzon for Thrive Market    November 9, 2015 

Cayenne pepper really hit its prime in the early aughts. When Giselle Bundchen credited cayenne with helping maintain her slim, Victoria’s Secret-worthy figure, the spice was suddenly stylish.
It’s almost too easy—just a pinch of some magic powder and suddenly you’re a fat-burning machine? Well maybe not a machine, but fiery cayenne does seem to have an effect on increasing the metabolism. It’s well documented that turmeric has anti-inflammatory properties that give Advil a run for its money, and cinnamon is coveted amongst those with metabolic disorders thanks to its blood sugar-lowering effect.

The rest of your spice rack isn’t to be overlooked—there are some superfood seasonings hidden in the pantry that are worthy of a little more love. Put down the salt and start cooking with these spices—your blood pressure, waistline, and tastebuds will thank you.

Paprika

Sweet, spicy, smoky—paprika comes in tons of different flavors and varieties, but it’s always a vibrant brick red. Thanks to its plenitude of antioxidants that impart its quintessential color, paprika is also full of vitamins A and E. Together, they fight free radical damage in the body, but vitamin A also promotes cell growth and recovery, which supports anti-aging.

Fennel

With its distinct taste and smell, fennel is often loved or loathed. If you fall into the latter category, this classic Italian seasoning is worth your adoration—full of phytonutrients, fennel has been proven to have anticancer and anti-inflammatory effects. A special phytonutrient called anethole found in fennel has been linked to slowing the growth of cancer cells and apoptosis, or cell death, in breast cancer cells. Additionally, fennel’s antioxidants can help reverse damage to liver cells… So after a really rough night out, look to this spice to help heal your hangover.

Cloves

Especially popular in some of the most beloved holiday foods—gingerbread, hot toddies, and pumpkin pie, to name a few—cloves are a warming and aromatic addition to any dish. Along with their lovely flavor, cloves impart another interesting element to dishes: eugenol. A compound found specifically in clove oil, eugenol is incredibly effective at protecting the body from external toxins found in the environment, like carbon tetrachloride. It’s also a potent natural pesticide, so mixing a little clove oil into your lotion can ward off annoying mosquitos and bugs.

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Bay Leaves

You don’t really realize how important bay leaves are to Grandma’s chicken noodle soup, your favorite bolognese sauce, or classic cooked beans until you accidentally forget to throw one into the mix. When you do overlook these dried leaves, it’s clear that something is missing. Although the pungent, almost bittersweet flavor of bay leaves isn’t necessarily appetizing on its own, when added into dishes and left to simmer, they impart a little extra depth and dimension. Plus, as it turns out, these leaves also bring some pharmacological properties to the table.

Even dried, bay leaves help the digestive system function properly, acting as a diuretic and eliminating toxins. They also contain a plethora of B-vitamins that support the nervous system to increase energy and amp up the metabolic rate.

Thyme

Whether fresh or dried, thyme deserves a permanent place in your pantry, especially during the fall and winter months. The woody and aromatic herb has been used for centuries in aromatherapy to treat illness, but it’s proven over time to be a powerful antimicrobial treatment. In fact, thyme actually encourages a healthy immune system by increasing white blood cell formation. Next time you feel a chill coming on, throw some thyme into almost any savory dish to reap the immune-boosting benefits of this spice.

Black pepper

Try not to roll your eyes. Black pepper—no duh! Of course you already know about this spice. But before you skim to the next incredible ingredient, reconsider black pepper for its fat-burning powers. Yep, you read that right. That freshly ground black pepper you’ve been declining at restaurants for years can actually help your body break down fat cells. Plus, pepper raises core body temperature, forcing the body to eliminate toxins via sweat.

Nutmeg

Too often, nutmeg is relegated to holiday treats (what’s up, eggnog), but there are plenty of reasons to throw nutmeg into your cooking all year round. Nutmeg has long been used as a home remedy for insomnia—and there’s actually something to this old wives tale.

This spice has a high magnesium content, which has been proven to help those who suffer through restless nights fall asleep and relax far more easily than normally. The powerful antioxidants myristicin and elemicin found in nutmeg fight inflammation and pain, and some researchers believe actually slow down the deterioration of neural pathways in the brain. Slow down aging and maintain memory for a long time? Sounds like it’s time to start adding nutmeg to every morning cup of joe.