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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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The Health Benefits Of Pumpkin Spice

Finally, some good news about the much-maligned PSL.

Happy pumpkin spice season!

The internet is full of people trying to slander the noblest of flavours. But it turns out that pumpkin spice, absent of all the sugar and syrup certain coffee shops may add in, is actually pretty good for you.

What’s in pumpkin spice, anyway?

Pumpkin pie spice, as it’s sometimes called, usually contains four or five ingredients, all of them good for us.

Ginger

Ginger is kind of a superstar spice. It’s an anti-inflammatory, for one thing, and can also help with digestion and quell nausea, which is why it’s often recommended for people suffering from morning sickness.

It can also reduce soreness and help with joint pain, and may improve brain function and fight infections.

You know how when you’re sick, everyone suggests you put ginger in your tea? This is why.

Cloves

There isn’t a huge amount of research behind the claims that cloves are good for you, so take this with a grain of salt. (Or cinnamon?) Many people believe cloves can be used to relieve dental pain. They also contain fibre, vitamins, and minerals that your body needs.

Nutmeg

Both nutmeg and mace — the nebulous covering of the nutmeg seed — are used in medicine. Nutmeg can treat nausea, stomach pain, diarrhea, and is used in some medications for cancer, insomnia, and kidney disease.

Quick word of warning on nutmeg, though: use it sparingly! Ingesting more than two tablespoons’ worth at a time can cause unpleasant symptoms like nausea, dry mouth, and extreme dizziness. In the Middle Ages it was used as an abortifacient, according to the New York Times, who also note that Malcolm X wrote in his autobiography that people used it as a drug substitute when he was in prison.

Cinnamon

Cinnamon is an antioxidant and an anti-inflammatory. It may lower blood sugar in people with diabetes, and may be helpful with heart disease and neurodegenerative diseases, but as with cloves, there still isn’t enough research to back those claims up.

Sometimes: Allspice

The confusingly named allspice is the “optional” ingredient in most pumpkin spice mixes. It’s actually the fruit from a flowering tropical evergreen tree plant that’s picked before it gets ripe.

Allspice can help with a variety of conditions, many in the stomach area, including indigestion, abdominal pain, and menstrual cramps.

And it contains eugenol, which kills germs on your teeth and gums, which is why it’s sometimes included in toothpaste.

And what about pumpkin itself?

OK, fine, pumpkin spice lattes don’t actually contain any pumpkin. But pumpkin has been proven to improve the immune system and to slow digestion (which can help with weight loss). It’s also good for your skin and your eyes, and may help with diabetes and certain kinds of cancer.

What are you waiting for, fellow pumpkin spice lovers? This is your time.

By Maija Kappler    10/21/2019

 

HALLOWEEN HEALTH TIPS FOR ADULTS

Let’s be honest shall we? It’s not just the kids who go a little sugar crazy over the Halloween season, and even days and weeks thereafter – it’s the adults too! It happens to the best of us.
Following a yearly Halloween excursion, your little ones come home with a bucket full of mini candy bars to nosh on, or even worse, you have five cases of leftover treats you didn’t give away. Without even realizing it, you slowly eat more candy, chocolate and other sugary treats just because they are lurking in your cupboards.

How to avoid too much sugar

Unfortunately, most of the Halloween goodies given out as treats or found at parties are loaded with an abundant amount of white sugar. This is no surprise since white sugar is added to a myriad of products as a cheap filler to improve taste.
In fact, it is estimated that the average North American consumes two to three pounds of sugar per week in products such as cereals, cookies, yogurts and even ketchup! As you can imagine, during the days around Halloween, the amount of consumed white refined sugar skyrockets.

The dangers of eating too many sweets

What is the problem with a little white sugar? In addition to contributing to weight gain, white sugar can create a number of health problems in the body that include:
• Suppression of immune system function
• Fluctuation of energy levels
• Making the body more acidic
• Hyperactivity and impulse behavior
• Raised insulin levels
• Can elevate bad cholesterol (LDL) levels and lower good cholesterol (HDL) levels
• Can contribute to diabetes and heart disease
By no means am I suggesting that you be “that house” on Halloween and eliminate all the holiday fun. When I was a child growing up, my dear father was a dentist and gave out toothbrushes for Halloween! Talk about a humiliating experience for a child. However, there is a balance and a degree of moderation that can be exercised to make Halloween a healthier time for both parents and tots.

What you can do

• Get rid of over 50 per cent of the food your child has collected and/or leftover goodies that were not given away. Donate it or throw it out. Having it in the house is too much of a temptation for all ages.
• Replace chocolate bars – featuring trans fatty acids and too much sugar – with small cut up squares of dark chocolate that are heart healthy and rich in antioxidants. Keep small bite sizes in the freezer and grab when you are craving a sweet treat.
• Exercise portion control. Many chocolate bars come in “thin” sizes with half the calories.
• Substitute in foods with healthier, naturally occurring sugars such as fruits and fruit juice. Over the fall and winter months, baked apples with cinnamon and sprinkled chocolate is a perfect treat to satiate any sweet tooth.

Take home point

Remember, it is best to allow yourself to indulge from time to time. Practice the 80-20 rule of eating. In other words, eat healthy 80 per cent of the time and allow yourself to fall off the health wagon and indulge 20 per cent of the time.
By doing so, you will avoid temptation and feelings of deprivation that can lead to future food binges. In addition, become a label reader and replace white sugary products with foods that contain naturally occurring sugars. Watch out for products whose first or second ingredient is glucose, high fructose corn syrup or sugar.
Happy Halloween!
 
BY: DR. JOEY SHULMAN     OCT 30, 2008
Dr. Joey Shulman is the author of the national best seller The Natural Makeover Diet (Wiley, 2005). For more information, visit http://www.drjoey.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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Why Cinnamon Is Insanely Good for You

Scientists have long suspected that cinnamon can help prevent blood-sugar spikes and protect against insulin resistance, a risk factor for diabetes. But how, exactly, has remained a mystery—and while some studies have suggested a strong effect, others have been inconclusive.

New research presented Saturday at the American Society for Biochemistry and Molecular Biology annual meeting suggests a potential mechanism for these effects, lending support to the idea of cinnamon as a metabolic powerhouse. In fact, researchers say, the spice’s benefits may extend far beyond blood-sugar control.

Amy Stockert, associate professor of biochemistry at Ohio Northern University Raabe College of Pharmacy , has been studying cinnamon for years. In 2015, her research showed that type 2 diabetics who took daily cinnamon supplements saw greater reductions in blood sugar than those who took a placebo.

Some of these effects lasted even after participants stopped taking the supplements, says Stockert, which suggested that lasting changes had been triggered at the cellular level. “We started to suspect that one of the proteins involved in gene expression was being influenced by cinnamon,” she says.
Her new research, which has not yet been published in a peer-reviewed journal, focuses on Sirtuin-1 (also called Sirt-1)—a protein that’s active in insulin regulation. “We know that Sirt-1 acts on another protein that affects how glucose is transported,” says, “so it made sense that it might be the key player.”

Scientists know that Sirt-1 is activated by resveratrol, an antioxidant found in red wine that’s been touted for its anti-aging and cholesterol-lowering properties. Cinnamon contains similar compounds, known as phenols, which Stockert thought might also bind to Sirt-1 molecules in the same way. She and her colleagues used a computer model to test this hypothesis, and discovered that the cinnamon phenols had similar, sometimes even stronger interactions with the protein.

This suggests that the phenols in cinnamon also activate Sirt-1, providing a possible explanation for their beneficial properties. “If that’s true, it means cinnamon is doing more than just lowering blood sugar,” says Stockert. “It’s acting on a protein that affects lipid metabolism, cell growth changes, and the expression of a variety of genes.”

Stockert’s previous research found that people who consumed 1 gram a day of cinnamon saw blood sugar reductions comparable to what would be expected from prescription drugs. But she believes that even smaller quantities—like those used in cooking and seasoning—could also have benefits.
“If cinnamon interacts with this enzyme in the way our model suggests, it could possibly be linked to anti-aging, antioxidant control, a lot of really important health benefits,” she says. “And it shouldn’t take one gram a day to see those effects.”

Stockert recommends buying cinnamon—whole or ground—from reputable spice companies. Her team is now studying the effects of cinnamon on fat cells, and hope to expand their research to muscle and liver cells, as well.

Nancy Farrell, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, says that while the research on blood sugar is still inconclusive, it’s encouraging that the topic is being studied further.

“Cinnamon, in moderation and in daily foods, is generally a good habit,” says Farrell.
Farrell recommends adding cinnamon to oatmeal, toast, butternut squash, chili, and more. She cautions that above-average doses can worsen liver function for people with existing liver damage, and “use of cinnamon supplements should always be discussed with your physician.”This isn’t the first time cinnamon’s been touted for its health benefits beyond blood sugar control—and it’s certainly not the final word. But given the low risk and reported benefits, it seems a worthwhile addition to your diet, if you like the taste.

Amanda MacMillan   Apr 24, 2017    TIME Health
source: time.com


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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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5 Foods are Essential for Longevity

110-Year-Old Man Says These 5 Foods are Essential for Longevity

Secrets to a long, healthy life

A man named Bernardo LaPallo is over 110 years old, although most would think he is younger. Like many living to be his age, LaPallo credits his long life with eating a lot of organic fruit and vegetables, while avoiding other foods like the plague. He especially recognizes these 5 foods, a secret passed down to him by his father which he believes is the key to his longevity.

So What Are the 5 foods?

1. Garlic – If you aren’t already a fan of garlic, you will likely load up your kitchen with the food after reading all it has to offer. From preventing cancer to detoxifying the body, to treating ailments like a toothache or cough, here are some of the health benefits of garlic.

2. Honey – Honey has long been among the top superfoods used to treat countless health conditions and boost overall health. This amazing bee-product possesses antibacterial, antifungal, antiseptic, and antioxidant properties – making it one of the most beneficial foods to consume.

3. Cinnamon – Particularly rich in fiber, manganese, and calcium while being used for thousands of years as a flavorful spice and medicine, cinnamon truly has made it’s mark in numerous cultures. It can be especially helpful in aiding with diabetes, preventing cancer, and halting arthritis.

4. Chocolate – The real, unadulterated form of chocolate, derived from the Theobroma cacao tree, is a heaven-sent super food that can keep us healthy even as we indulge in its delectable taste. Real chocoalte is packed full of plant-derived flavanols, full of antioxidants, anti-inflammatory constituents and health-boosting ingredients that do all sorts of amazing things for our bodies and minds.

5. Olive oil – Olive oil is rich in beneficial fats which keep both your heart and brain healthy, preventing cognitive decline and risk of cardiovascular disease.
Of course there are other longevity secrets shared by the most elder. Lifestyle is the most important factor in determining not only how long you live, but the quality of your long life. It turns out the people from a small island off the coast of Japan, Okinawa, have figured out a secret recipe for living to be more than 100 years old. Some of their secrets:

vitamin-e

 

8 Other Longevity Secrets

1. Exercise both physically and mentally.

2. Consume a diet low in salt, high in fruits and vegetables, and contain plenty of fiber and antioxidants.

3. Don’t overeat. Practice what is called hara hachi bu, which means “8 parts out of 10, full,” and never eat so that they are stuffed, but just mostly sated.

4. Consume a diet high in vitamin E, which helps keep the brain vital.

5. Drink Herbal Tea. The Ikarians, who also live long, fruitful lives, love herbal tea. The health benefits of green tea are amazing, so this may be your first choice.

6. Take a Nap. Something as simple as an afternoon siesta can reduce your risk of cardiovascular problems including heart attack, and it can help you feel more energized and well-rested in the afternoon.

7. Eat fresh Vegetables. Among the obvious secrets of longevity, consuming vegetables is key, whether they be full vegetables or the more healthful microgreens. Ikaria boasts over 150 varieties of greens.

8. Relax. Reducing stress is becoming more well known among the secrets of longevity and good health. Stress can greatly increase your risk of numerous diseases as well as dangerous behavior. Ask Ikarians what time it is. They probably won’t know—or care.

Mike Barrett       DECEMBER 23, 2014

About Mike Barrett:
Mike is the co-founder, editor, and researcher behind Natural Society. Studying the work of top natural health activists, and writing special reports for top 10 alternative health websites, Mike has written hundreds of articles and pages on how to obtain optimum wellness through natural health.


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5 Reasons to Love Cinnamon

November 21, 2014      By Cynthia Sass, MPH, RD

Cinnamon is one of my feel-good foods. The scent reminds me of fall, my favorite time of year, and brings back memories of making apple pies with my mom, and celebrating the holidays.

While I’ve always been a fan of its flavor and aroma, as a nutritionist, I’m also thrilled to spread the news about cinnamon’s health benefits. For example, one teaspoon of cinnamon packs as much antioxidant potency as a half cup of blueberries, and cinnamon’s natural antimicrobial properties have been shown to fight strains of E. coli, as well as Candida yeast. Also, while technically not sweet, “sweet spices” like cinnamon, nutmeg, and ginger have been shown to boost satiety and mimic sweetness, which allows you to cut back on sugar in nearly anything, from your morning cup of Joe to a batch of homemade muffins.

Pretty impressive, but that’s not all.
Here are five more potential health benefits of spicing things up!

Better heart health
In a recent study from Penn State, researchers found that a diet rich in spices, like cinnamon and turmeric, helped curb the negative effects of downing a fatty meal. After a high-fat meal, levels of fats in your blood known as triglycerides rise, and chronically high triglycerides raise the risk of heart disease. In this small study (in just six overweight but otherwise healthy men between 30 and 65) the results of adding spices were significant. On two separate days, volunteers added two tablespoons of spices, including cinnamon, to a fatty meal, which was tested against an identical control meal without spices. Blood samples drawn after meals revealed that in addition to 13% higher blood antioxidant levels, the spices reduced triglycerides by about 30%.

Blood sugar regulation
In research led by U.S. Department of Agriculture, scientists found that antioxidant-rich cinnamon extract helped reduce risk factors associated with diabetes and heart disease. In the study, 22 obese volunteers with prediabetes were divided randomly into two groups. One was given a placebo, the other a dose of dried water-soluble cinnamon extract twice a day, along with their usual diets. Fasting blood samples collected at the beginning of the study, and after six and 12 weeks revealed that the cinnamon extract improved antioxidant status, and helped reduce blood sugar levels.

Diabetes protection
Cinnamon has been shown to slow stomach emptying, which curbs the sharp rise in blood sugar following meals, and improves the effectiveness, or sensitivity of insulin. A University of Georgia study also found that cinnamon can prevent tissue damage and inflammation caused by high levels of blood sugar. When blood sugar levels are high, sugar bonds with proteins to form compounds called advanced glycation end products, or AGEs. AGEs activate the immune system, which triggers the inflammation and tissue damage associated with aging and diabetes. In the study, researchers found a strong and direct link between the antioxidant content of common herbs and spices, including cinnamon, and their ability to prevent AGEs from forming. This effect also further decrease the risk of heart damage, since AGEs contribute to hardening of the arteries.

cinnamon

Better brain function
Research shows that just smelling cinnamon enhances cognitive processing, but consuming it significantly ups brain function. Scientists at Wheeling Jesuit University asked volunteers to complete computer-based tasks while chewing no gum, plain gum, or gum flavored with cinnamon, peppermint, or jasmine. Cognitive processing was boosted the most in those given cinnamon, which sped up visual-motor responses and improved attention scores. This aromatic spice may also help the brain heal. One study from scientists at the Agricultural Research Service found that cinnamon extract prevented brain cells from swelling in the ways typically seen after a traumatic brain injury or stroke.

Parkinson’s protection
In animal research supported by grants from National Institutes of Health, scientists found that after ground cinnamon is ingested, it’s metabolized into a substance called sodium benzoate, which enters into the brain. In mice with Parkinson’s, the positive effects included neuron protection, normalized levels of neurotransmitters, and improved motor functions.

Plus, 10 ways to use it
To take advantage of cinnamon’s potential benefits, incorporate it into more meals. One of the things I love about this spice is how versatile it is. I use it in both sweet and savory dishes, and I feel like I’m always finding new ways to add it to meals, snacks, and beverages. Here are 10 easy ideas:

  • Sprinkle cinnamon into your coffee, or add it to your coffee grounds before brewing.
  • Add a dash or two of cinnamon to hot oatmeal, overnight oats, or cold whole grain cereal.
  • Fold cinnamon into yogurt, along with cooked, chilled quinoa, fresh cut fruit, and nuts or seeds.
  • Freeze cinnamon in ice cubes to add zest and aroma to water or cocktails.
  • Season roasted or grilled fruit with a sprinkle of cinnamon.
  • Stir cinnamon into almond butter, or any nut or seed butter, and use as a dip for fresh apple or pear wedges or a filling for celery.
  • Add a pinch of cinnamon to lentil or black bean soup, or vegetarian chili.
  • Season roasted cauliflower, sweet potatoes, spaghetti, and butternut squash with a pinch of cinnamon.
  • Sprinkle a little cinnamon onto popped popcorn.
  • Stir a little cinnamon into melted dark chocolate and drizzle over whole nuts to make spicy ‘bark’ or use as a dip or coating for fresh fruit.

NOTE: While cinnamon is healthful, just be sure not to overdo it. Don’t take cinnamon supplements unless they have been prescribed by your physician, and check out this info from the National Library of Medicine about the potential risks for some of consuming too much cinnamon.

Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches. 


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5 Foods To Rev Up Your Metabolism

The problem with many diets is that they focus on what you shouldn’t have instead of on what you should have!

“I felt like they were telling me everything I couldn’t have, which left me completely deprived,” my friend confessed, recalling a particular diet she’d adamantly adhered to until finally she got frustrated with all those restrictions.

Instead, think about it this way: before you dump sugary, highly reactive foods that stall fat loss and leave you feeling lousy, fuel up on healthy, crave-busters that edge out bad foods and keep you from feeling hungry and reaching for the junk.

You know, the usual appetite-curbing add-ons like lean protein, fiber-rich veggies, and green tea. these work great. But I’ve also picked up some unique, off-the-beaten-path ones that rev up your metabolism so you blast more fat. Best of all, they taste good and become easy to incorporate into your diet.

Add these five things to your diet and see if they don’t become your needle movers for easy, lasting fat loss:

1. Lemon Juice

You may have heard of having hot water with lemon in the morning to support good digestion. I did this when I lived in Japan years ago.

Turns out, a few tablespoons of lemon juice just before or during a meal may also help lower your blood sugar response from that meal. You might also have a glass of sparkling water with lemon juice during your meal or squeeze on some lemon onto your salad or your fish.

2. Cinnamon

What’s not to love about this delicious spice that helps balance blood sugar and improve insulin sensitivity?

cinnamon

Cinnamon also tastes so darn good and helps curb your sweet tooth.

3. Kefir

Speaking of a sweet tooth kefir, or other sour cultured foods, can help zap sugar cravings. The sour taste of cultured or fermented foods kills your sweet tooth and feeds the good bacteria in your gut.

Too much bad gut flora means you can extract more calories from the foods you eat and store them as fat. Not cool! My favorite kefir is made form coconut water (this is available in many health food stores). You can also shop online for culture starter kits to make your own!

4. Cayenne Pepper

Cayenne can help you burn more calories and curb hunger. You can also get the same effect with some hot sauce or hot peppers.

One of my favorite snacks is blending non-dairy, non-soy, plant-based or defatted beef chocolate protein powder with avocado, coconut milk, and a quarter-teaspoon cayenne pepper (you can always increase the amount of cayenne per your personal taste, but a little goes a long way). Cayenne can really provide that get-up-and-go morning kick!

5. Coconut Oil & Coconut Milk

Coconut oil and milk remain kitchen staples for everything from cooking to shakes. Both the oil and milk are antiviral and antibacterial, making them perfect to keep that good balance of good bacterial in your gut.


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Cinnamon’s Dirty Little Secret

By Daily Health Post     March 13, 2015

Cinnamon is one of those spices that go well in just about every type of food!

It’s added to your desserts, your main dishes, and even your drinks, thanks to its tangy flavor and its ability to enhance the taste of every food it’s added to.

But are you cooking with Ceylon or cassia cinnamon?

Most people have no idea what the difference between Ceylon and cassia cinnamon is, but the distinction MUST be made. Both cinnamon and cassia come from the same plant family, but not the same plant.

Ceylon Vs. Cassia

Cinnamon–the real deal–comes from the plant Cinnamomum zeylanicum, also known as the Cinnamomum verum plant. If you looked at the name of this plant, you’ll see that it means “true cinnamon”. This is the Ceylon cinnamon that everyone knows as “cinnamon”.

Cassia, on the other hand, comes from a cinnamon plant known as the Cinnamomum cassia or the Cinnamomum burmannii. The former produces “Chinese” or “Saigon cinnamon”, while the latter produces “Padang cassia” or “Java cinnamon”. None of these types of cinnamon are “true” cinnamon, and only the stuff that comes from the Cinnamomum verum is considered the real deal.

The two plants share many of the same characteristics, and they offer many of the same health benefits as well. For example, cinnamon is known to regulate blood sugar levels, and cassia offers the same control over blood glucose. Both cinnamon and cassia are potent antibacterials.

cinnamon

The Main Difference – Coumarin Content

Both cinnamon and cassia contain a plant compound called coumarin. When consumed in large quantities, coumarin can be toxic, affecting the nervous system and the liver. Cassia contains higher traces of this compound (around 4%), while the amount of coumarin in ceylon cinnamon is only around 0.04%.

Consuming large quantities of cassia could lead to a wide range of health problems, while consuming ceylon is fairly safe.

The European Food Safety Authority (EFSA) established a tolerable daily intake (TDI) of 0.1 mg/kg body weight according to this University of Mississippi study of April 2013. The chart below shows an extract of these findings.

Type of Cinnamon Coumarin Content
Ceylon Cinnamon, True Cinnamon. Mexican Cinnamon 0.017 g/kg
Indonesian Cinnamon, Korintje Cinnamon, Padang Cassia 2.15 g/kg
Saigon cinnamon, Vietnamese cassia. Vietnamese cinnamon 6.97 g/kg
Cassia Cinnamon or Chinese Cinnamon 0.31 g/kg

But How Can You Tell Them Apart?

The sad truth is that ground cinnamon could be either Ceylon or cassia cinnamon. The differences between Ceylon and cassia cinnamon are not visible when they are ground into powder. Both types of cinnamon look exactly the same, so that powdered cinnamon you’re sprinkling into your food could very well contain cassia. Unless you buy from a company that specifically only sells Ceylon cinnamon.

If you want to be certain you’re actually getting Ceylon cinnamon and not cassia, it’s best to buy the cinnamon sticks instead of ground cinnamon. Cassia cinnamon sticks look like one solid layer of bark, while Ceylon cinnamon sticks will have multiple layers of bark visible. That’s the best way to tell the two apart, so it’s smart to check your cinnamon sticks before you buy them. Once you know that you’ve actually purchased cinnamon and not cassia, you can grind up the sticks yourself to make cinnamon powder–the real deal that is safe!

The good news is that using both cinnamon and cassia should be fairly safe if you are adding them into your food in normal amounts. Cassia cinnamon shouldn’t cause any problems if you are just sprinkling it into your porridge, using it to make tea, or spicing up your dishes. If, however, you consume large quantities of cinnamon (as so many in Asia do), you would do well to find Ceylon cinnamon instead of cassia. It’s much safer, and the risk of health problems is much lower. True cinnamon has the same flavor as cassia, but it’s much lower in coumarin and thus much less likely to be toxic!