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WARNING: One Bowl of Rice is Equivalent to Two Cans of Soda

Food and Eating January 16, 2017


It seems these days everyone knows friends and family members suffering from diabetes. When we think of diabetes, our minds instantly go to sugar and how much of it we consume. The least most of us know about this disease is that our sugars should be balanced, not too high and not low. There are different levels of diabetes; some patients can control it by taking a pill, while others are on insulin.

Since sugar is the main concern, studies that inform us about the foods we eat, are often even more beneficial to diabetic patients. New research states that though Westerners eat and drink more sugary products in general, than Asians, Asians appear to have a higher chance of getting diabetes. We are also familiar with studies however, that tout the good health of most Asians because of their mostly vegetarian and fish diet along with the amount of walking they do out of necessity, the majority of the time. So what is the culprit, putting Asians in danger? White rice, or so the research suggests. 

Chief Executive of the Health Promotion Board, Zee Yoong Kang, has a plan to help reduce the risk of diabetes across the globe. His focus, of course, is on Asia, where lately, the disease has been attacking more Asians than ever before in history. Kang says that after major studies, it was found that eating white rice everyday, as many Asians do, is worse than consuming two cans of regular sugar laden soda each day. White rice is what is called, a simple carbohydrate, meaning that your body does not have to work to process its sugar as it would a whole wheat product. Therefore, white rice, like white bread turns into glucose in the bloodstream very quickly. Kang says, one bowl of white rice has at least twice the carbs that are consumed in one soft drink. So eating a bowl of white is like drinking two sodas.

Kang desires to discourage the eating of white rice everyday for a few other health reasons as well. Simple carbs like white rice cause the pancreas to perform extra work, which makes it less efficient in making insulin. This causes the body to then more easily absorb the sugar in the foods and drinks we consume. Also, excess sugar, no matter where it comes from, can cause damage to the kidneys. This malfunction is the beginning of the disease.

Studies show that if we just replace white rice with brown rice, at least 20% of the time, there is a huge drop in our risk for diabetes. The risk can go from 20% to 16%, if we also choose other healthy habits, such as, eating more green vegetables, eating whole wheat noodles instead of white noodles, and exercising each day.



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Homemade Peanut Butter Energy Bites for an Instant Pick-Me-Up

Food and Eating January 6, 2017

Planners and calendars are more popular than ever these days, because people are booking themselves and their kids, every hour of every day. There is work, school, social activities, and everyone is trying to keep up. Since everyone seems to have a jam packed schedule, many people are trying to eat in a way that keeps them energized. Sugary snacks will help for a while but then the blood sugar spikes and drops and we’re back to zero energy.

Peanut butter is a great snack for providing energy and protein. Naturally unsweetened peanut butter is still satisfying for the sweet tooth but its sugars are complex enough that peanut butter can keep you filled and energetic for hours. Here is a simple recipe that can be modified to fit your tastes. These Peanut butter energy bites are delicious and can be kept in a plastic container for about a week, that’s if they last that long.

Here is the recipe with some simple additions you can add to change it up a bit:


Unsweetened peanut butter or your favorite nut butter. Just make sure the nut butter is not that oily, or the energy bites will be hard to form in your hands.

Organic honey

quick cooking oats

Chia seeds or your favorite seeds

The amounts are all to your liking.


1.Coat your hands with a little flour because it makes it simpler to form your bites

2. In a mixing bowl, mix about a cup of peanut butter with approximately the same amount of oats. The oats will be the ingredient that holds the bites together. You can form them into balls or squares. It’s up to you.

3. In the mixing bowl, add your honey, about a tablespoon full, and then add the chia seeds. Mix all the ingredients thoroughly and then begin to form your bites.

4. After all your bites are formed, place in a container and keep in the refrigerator for a quick, healthy snack.

These energy bites are also great for athletes, amateur or professional; hikers, joggers, and just regularly active people on-the-go. You can feel good about eating a delicious snack that has no preservatives or ingredients you can’t pronounce. It only takes one or two to get you going on a busy day when you feel yourself drifting and your energy falling low. Another great thing about this recipe is that kids love them. This is the perfect way to get your kids off of colas and candy bars.

Here are some yummy additions to this recipe:

unsweetened coconut flakes

raisins or other dried fruits


dark chocolate chips

cocoa nibs

So get creative with this recipe. The whole family will find themselves heading back and forth to the refrigerator all day long, simply because they taste so good.

Image credit: Go Fit Girl




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7 Ways to the Quit the Sugar Habit

Food and Eating January 4, 2017

The sugar habit is one of the toughest to shake. There are many problems that come with eating too much sugar, but one of the main ones, is that sugar causes you to crave more sugar, and unless your will power and intention are super strong, you’ll go for that next cookie, time and again. Sometimes you have to trick the mind and the body to help you quit your sugar addiction. Here are 7 tricks to help you start the new year with healthy habits and less sugar in your diets.

1. Start right away

The worst thing to do is to give in to procrastination. Saying things like, “I’ll start next Monday”, are never going to keep you committed and motivated. Stop eating sugar today, even if you have already had something sweet, don’t worry about it, begin as soon as you make the commitment in your mind.

2. Find other foods that satisfy your cravings

This process can be a lot fun if you take your time. Choose naturally sweet foods that you already love, to help satisfy those sugar cravings. Fruit is one category you might want to try. Stick with fruits that are in season because they will be the sweetest. All-natural peanut butter and other nut butters are a great choice, but make certain that they are all-natural with no sugar added.

3. Read labels

Don’t purchase foods, even those that say that they are all-natural, without reading the labels. Know what you are eating so that you can calculate your sugar counts accurately. These suggestions are all about eating naturally and natural foods can contain sugar, but is it added sugar or the sugar that came from nature? These are things you need to know.

4. If you can last for two weeks…

That’s right, all it takes is two weeks without ANY sugar whatsoever, and the cravings will begin to cease. Two weeks is short amount of time to devote to the health of your body. During this time, look for new recipes, sugarless snacks you can make yourself, and just have fun with this new life change.

5. Indulge in other favorite foods

Since you will have two weeks of cravings before you get adjusted, enjoy other foods you may love, such as chips and dip, pretzels, make a homemade pizza, use your favorite condiment whenever you like; be it a natural or homemade salsa or hot sauce. If you like spicy foods, indulge a bit during these two weeks until you get over the cravings.

6. Make it teamwork

If it’s possible, don’t do the challenge alone. Ask friends and relatives to join you in your quest for a refined sugar free life. You are guaranteed to get people who will want to make the same changes. Support is always a great way to handle a challenge. You can get creative and throw a sugar free party; gather sugar free cocktail recipes, make vegan sugar free snacks. This will give you and your friends the opportunity to try something new and quite possibly, delicious.

7. Create a two week menu

So that you’re not left hanging on a Tuesday night with nothing to eat but cookies and milk, create a detailed menu of recipes that will be interesting, simple, and filling. Incorporate breakfast, lunch, dinner, and snacks, into your eating schedule. This is a way to eat healthily all day without allowing yourself to get too hungry. Whenever hunger takes over, we look for something quick and often sweet, because our blood sugars get out of balance. Plan your meals. This is the best way to success.

Source: How to Quit Sugar: 10 Tricks from a Sugar Addict

Photo Credit: Unsplash

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What is a weight-neutral diet?

Food and Eating December 19, 2016

What is a weight-neutral diet

Though the end of the year holiday season is over, there are still many foodie holidays on the way this year to entice us. There are the chocolates of Valentine’s Day, the ham and a table full of side dishes for Easter, and all the summer fun that leads to our weight bouncing up and down. Many people are truly happy with their current weight. They don’t want to lose any weight, but they don’t want to gain either. There is a way, even with the temptation of tons of goodies, to keep your weight stabilized. This is what is called a weight neutral holiday.

What’s a Weight Neutral Holiday (& Why You Should Aim for One)

Family holidays are special. It doesn’t matter whether it’s winter or summer. We treat these days as though they are the most special of the year. Although holiday time is a lot of fun, which is why we look forward to them, it’s too easy to overeat. We can alter our mindsets to see each holiday, where there’s food involved, as a single day event, and we don’t have to carry this thought into the week or the entire month. If it’s a special day, leave it as a special day and start again tomorrow eating the way you always do. Allowing our weight to go up and down is not a healthy strategy for living a vibrant energetic life.

Here are a few suggestions on how to enjoy a weight neutral holiday:

  • Remember, that the holiday is only one day; Valentine’s Day, Easter, Memorial Day, the 4th of July.
  • Plan the way you will eat and enjoy the holiday on your calendar or planner. Actually write it all down. It can look something like this, “Tomorrow is the July 4th picnic. I will enjoy all the barbecue and potato salad, but the next day, it’s back to my healthy diet until the next special holiday.”
  • Share this information with family and close friends. Let them know that you don’t want to overeat all month just because tomorrow is the 4th of July. Let them know that on July 5th, you want to take in some lighter, healthier foods to get you back on track.
  • Create an after holiday ritual that will make the next day special in a different way. Find a new recipe that’s healthy and fun to make, and begin your ritual that way. Invite a few friends or family members to help get everyone feeling good about themselves again, by indulging in a healthy crispy kale salad with chick peas, or a hearty healthy soup or stew.

The point is, you don’t have to allow one day to ruin your weight goals and your health. If we ate like Thanksgiving every day, there would be nothing special about the event. Keep holidays special by enjoying some good foods and loved ones, but the next day, get back on that treadmill and healthy, filling, breakfast.





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Foods That Fight Acid Reflux

Food and Eating November 8, 2016

Foods That Fight Acid Reflux

Acid Reflux is one of the medical terms for heartburn, and it doesn’t matter what you call it, it is one of the most uncomfortable feelings to experience. Heartburn usually occurs after a great meal and reminds you that maybe you shouldn’t have eaten that much of your grandmother’s old world lasagna. Sometimes the discomfort is so bad, it seems as if no good meal is worth the pain.

So how do you avoid acid reflux and terrible bouts of heartburn?

Here are some foods that do a great job of fighting off one of your toughest opponents:

  • Oatmeal– Yes, your mother and Dr. Oz were correct. Oatmeal is just about the perfect food. Of course we don’t desire any one food every day, but a good oatmeal breakfast will help you avoid heartburn. Even the instant kind that may already be loaded with raisins, still works. The oats will absorb any acid in the added raisins. So, you’re still good.
  • Aloe Vera – Aloe Vera is a wonder plant. It grows easily and helps to soothe minor cuts and burns. You can even grow aloe vera inside, and once matured, break off one of the leaves and use the gel inside. In its raw form you can ingest aloe and put it into your recipes and it will successfully ward off a bout of acid reflux.
  • Fresh Green Salad – If your salad consists of meats and cheeses, then you will need to do a little recipe change. Salads loaded with fresh greens and a light vinaigrette, can be a delicious side dish for a lean protein such as chicken breast.
  • Melons – Usually you would seek to avoid fruit because so many fruits are acidic, but all melons can be good and healthy for heartburn sufferers. Bananas are the same way. If you eat melons and bananas and find yourself with the discomfort of heartburn, you are a part of a small group that these two particular groups of fruit affect, and unfortunately, you will need to give them up, especially when they are fresh.
  • Fennel – This licorice tasting vegetable often used in dishes in Northern Italy can be found in any good supermarket these days. If you are craving a crunchy veggie for your salads or as a side dish or coleslaw, fennel is your best choice. Again, as with the fruit, since fennel does contain a small amount of acid, if you eat it and find yourself in heartburn trouble, you may need to cross it off your list.
  • Poultry – Lean chicken and turkey should be the number one proteins on your list if you want to avoid acid reflux issues. Make sure that you are eating what is called, “the white meat”, which is the leanest part of both the chicken and turkey. Poultry is also one of the most versatile animal proteins you can keep on your shopping list.
  • Fish and Seafood – If you had not guessed already, fish and seafood are great for a healthy acid reflux-free diet. You can compliment your meal with a light salad, quinoa, or wild rice. Not only is the combo great for keeping away the acid blues, but it’s also great for a simple healthy weight-loss eating plan.
  • Fresh Green Vegetables – Green veggies are quite versatile. Of course they are known as side dish champions, but a plate of roasted veggies lightly salted, drizzled with extra-virgin olive oil is a plate fit for the finest of diners. Look on the internet for vegetable casseroles and remember to stick with the color green; broccoli, green beans, kale, and we can make a color exception when it comes to cauliflower. It is very good for your health.

In a way, many of us know instinctively what foods will give us heartburn. The best thing to do is to listen to your body and avoid the heavy sauces, the greasy fries, and the store-bought pizzas, and make them at home in a much simpler, healthier way.

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The Milk That Causes Thyroid Cancer and Contributes to B12 and Vitamin D Deficiency

Food and Eating November 2, 2016

Is soy milk dangerous

A couple of decades ago, there were articles written about the dangers of milk. Authors even went so far as to say that if we are not baby cows, there is no reason to drink cow’s milk. So a lot of consumers jumped on the soy milk bandwagon and switched from buying cow’s milk to various soy milk varieties. During this time period, soy itself became a controversial subject and here’s why. At one time, the legumes, we call soybeans were originally grown in Asian countries. However, now they are highly produced in the United States and some soy products are a part of the GMO controversy (genetically modified organism organism). Soy comes in many forms, such as edamame, the beans inside their pod that are best eaten steamed and then peeled, but soy also comes in meat replacement products like soy hotdogs, burgers, breakfast sausages and so on. The list is getting endless. Researchers began to see health problems that appeared to be generated by the use of soy products, including soy milk but are the allegations legitimate, and is soy milk the main cause of these health problems?

Besides the many allergies that are caused and contributed to by the consumption of soy milk, some researchers report the dangers of having thyroid issues and cancer, two very serious life-affecting health problems. According to new studies, the regular consumption of soy milk may cause the body difficulty in being able to absorb thyroid medications, which is quite dangerous for those who have thyroid health issues and depend upon prescription medications. The results of one thyroid study came from the American Thyroid Association. Apparently the consumption of soy milk lessens the amount of iodine in the body which is one of the reasons people have thyroid troubles. The argument around this problem however, comes from the University of Maryland Medical Center who states that Americans, at least, contain iodine in their salt intake, which balances out the amount of iodine that has been lessened by soy milk consumption .

There is major controversy over the role soy milk consumption and the risk of getting thyroid cancer. There was another study conducted by Pamela Horn-Ross from the Northern California Cancer Center. The study was conducted in 2001. The study included the intake of soy milk and soy food products combined. The study’s results showed that the soy actually acted as protective force against thyroid cancer. Horn-Ross concluded that the consumption of soy actually decreased a person’s risk of getting thyroid cancer. Horn-Ross’s theory is also supported by other studies that showed that soy actually does decrease the risks of breast and prostate cancers as well. The studies combined, show that there are more likely other causes of these cancers, such as exposure to radiation.

As far as B12 and Vitamin D deficiency, the online magazine The Inside Tracker, says that living on any lactose-free diet is a way to become B12 and Vitamin D deficient. Not only lactose-free foods affect the body’s calcium levels but if one is going to skip dairy products for items such as soy milk, it would be a healthy choice to take supplements for B12 and Vitamin D, since you will be missing out on these key vitamins and minerals. However, most sources, including The Inside Tracker, never confirm that soy milk consumption is the only that trigger of these health issues, and eating yogurt should satisfy some of the body’s requirement for Vitamin D. The majority of research and studies on this subject disagree with the soy milk naysayers, and cannot confirm soy milk’s sole part in thyroid, prostate, or breast cancer. As a matter of fact, the publication MDanderson.org clearly states in its article titled, ‘Do Soy Foods Increase Cancer Risk‘, that, quote,”The current research does not support avoiding whole soy foods, even for cancer patients or survivors”.

Combining most of the cancer studies to date, the focus should be on eating a variety of good foods and living an overall healthy lifestyle. Consumers have varying levels of health problems and they all should take this into consideration when it comes to adding or subtracting certain foods from your diet. Research can offer us a few good facts, but visiting your own physician and asking him or her what may be best for your specific health, particularly if you are on medication, what the most practical eating plan for you.







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Gut Health: One of the Most Simple and Delicious Ways to Achieve It

Food and Eating September 29, 2016

Did you know that many of the foods we eat every day are the products of fermentation? This type of fermentation is not quite like your favorite microbrew, but it isn’t completely unlike it either. This list of everyday common foods and beverages that are fermented is pretty extensive, but here are a few that may surprise you, unless you are a part of the latest growing food and cooking culture called Wild Fermenters. The term, “wild fermentation” is credited to author and self-titled Fermentation Revivalist, Sandor Katz.

How do I know if my gut needs healing?

This is unfortunately an easy question to answer because so many people are suffering from an imbalance of the good and bad bacteria in the gut. Some of the symptoms of poor gut health are diarrhea, constipation, excessive passing of gas/flatulence, and even halitosis, more commonly known as bad breath. Lactic acid fermented foods are a way to bring back the balance of bacteria to your gut. There is a dangerous misunderstanding that all bacteria are bad. This is nowhere near the truth. We need certain good bacteria, such as bacteria called beneficial microflora, to be able to live with a happy and healthy stomach.

Here is an everyday food and beverage list that are products of a process called lactic acid fermentation:










And the list goes on…

According to fermentation expert Sandor Katz, just about everything we eat can be fermented, and to learn how to do so, will better your health by increasing and/or replacing the good bacteria in your gut that can be destroyed by such things, as antibiotics.

Gut Health One of the Most Simple and Delicious Ways to Achieve It

When we hear the words, “wild fermentation”, it sounds like a complex process, when it fact, fermenting fresh vegetables is one of the simplest ways to create truly delicious and healthy foods. Wild Fermentation begins with the ability to try something new that will develop into very familiar and comforting flavors. The supply list is short, the recipe is super easy, and a bit of imagination can actually be a huge help.

Supply List:

You can use your choice of Mason or Mason type jars/ old pickle jars in the fridge, a crock with or without a lid. Crocks can be covered with a clean kitchen cloth.

Gut Health One of the Most Simple and Delicious Ways to Achieve It

Your favorite fresh vegetables are great for beginners. At least you know that these will develop flavors you will enjoy. As you become more confident and experimental, you can wild ferment any vegetables, maybe even ones you hesitated to try before learning this process.

You will need Kosher or your favorite brand of sea salt.

You can also add your favorite fresh herbs and peppers to the mix, such as jalapenos or sweet bell peppers. This is where the imagination part comes into play.

Clean and sterilize your containers with very hot or boiling water. The most important thing you need to know for starters, is that you are making a simple brine, which is water and salt. You should also be aware that the “bad” bacteria, for example, candida, will not be able to grow and thrive in the wild fermentation environment. As long as you leave your vegetables under the salt brine for at least two weeks without constantly checking them and exposing them to the air, you will be fine. As a matter of fact, if you check your fermentation pots or jars and see a moldy substance on the top, as long the food is still submerged underneath the salt brine, you can just scrape the mold off, cover, and continue. There will be nothing whatsoever harmful about eating the vegetables.

After giving you the reassurance that it is almost impossible to mess up the fermentation process, let us backtrack a bit and explain how you ready the vegetables for the brine. Naturally watery vegetables, such as cabbage and lettuce, will create their own liquid portion of the brine by being massaged in a bowl until they begin to release their own water. Once the vegetables are softened and sitting in their own water, you should then begin to take a handful at a time and literally stuff the cabbage and/or lettuce or other leafy vegetable, into the jar or crock. Using your hands or a wooden spoon, continue pressing down the vegetables removing the chance of air circulating through your food product. Continue to add handfuls of the vegetables, their water, and approximately 1-2 tbsps of salt into your chosen container. There can be room left at the top, but the key is to make certain that your vegetables are completely submerged in the brine. Sit your container in a dark and cool area. Remember, that sun and heat will speed up the fermenting and that is not what we are looking for with this particular fermentation process.

*Note: For vegetables that are less watery, simply add filtered water to cover, along with your Kosher or sea salt, of course.

You can begin checking and tasting your ferments at approximately the two-week mark. There is no strong hard rule as to when fermentation is complete. It is up to your taste buds as to whether or not your fermenting is done and ready to eat. If your taste buds say “yes”, place your container in the refrigerator to stop the fermentation and enjoy.

Spice up your meals by adding your fermented vegetables to your stir-frys, salads, as a condiment on your burger, rice bowls, or as a vegetarian sandwich. The object is to make your meals tastier and more interesting while giving your gut one of the best forms of natural probiotic medicine that is easily and economically available to everyone.

By L Kimberly Smith

References: Dr David Williams, Eating Well, Boundless, Wild Fermentation

Photos by: mogreenjuice.com and Unsplash

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The Secrets Behind Avocado’s Super Powers

Food and Eating September 29, 2016

What makes a large berry so popular with just about everyone who has ever had a taste? Yes, the avocado, oddly enough, is in the berry family. It is a green rough-skinned fruit with a large pit, that has made its way into everything these days, from dips, salads, vinaigrettes, and commercial mayonnaise products, to face masks and even chocolate desserts.

The avocado is a health superhero that is having its day in the sun and for great reasons. It is one of the most health promoting foods that can be added to your diet and is also quite delicious. The avocado is best known for its starring role in guacamole and various other Mexican style dips and nacho dishes. However, if you are not into Mexican or Tex-Mex cuisine, there are endless ways to include the avocado into your breakfast, lunch, and dinner plans.

What are the benefits of eating more avocado?


Avocados are jam-packed with vitamins and nutrients, besides being loaded with the healthy fats called monounsaturated fats, the kind that come from vegetables, nuts, seeds, and olive oil. By simply chopping up one medium-sized avocado into your breakfast smoothie, your body will benefit from receiving at least twenty vitamins and minerals in one meal, including lutein, potassium, and folate. A large portion of the Western world suffers from hypertension, otherwise known, as high blood pressure, which potassium helps to control. High Blood Pressure is called “the silent killer” because it does not always show up as noticeable symptoms. If you are already diagnosed, and are on medication, continue to consult with your physician about what is best for you when it comes to this frightening disease. The dietary addition of avocado to your weekly meals has been proven to be a major help in lowering blood pressure, particularly when combined with a nutrition-filled eating plan along with proper exercise and weight control.


Though most people have heard of potassium, lutein may be a new word of which many are unaware. Lutein is a very powerful antioxidant found in avocados that protects the eyes from many forms of ultraviolet rays produced by the sun. For those who are over forty years of age, getting enough lutein in the diet is vital to enjoying good eyesight into your later years, particularly night vision and the ability to see well in dim lighting. So you can see how important avocados can be throughout the natural aging process.


If you’ve ever been pregnant, you have definitely heard of the benefits of folate in the diet. Folate helps to decrease the risk of serious birth defects of the brain and spine of the fetus. Whether you are currently pregnant or planning a future pregnancy, the consumption of folate is vital to a healthy pregnancy and the delivery of a healthy baby. For all others, folate assists the body in cellular repair.


Now that we know why eating avocados is worth their weight in gold, how do we creatively and simply add this amazing superpower of a fruit to our meals?

As mentioned above, a morning green smoothie is a quick and easy way to enjoy avocados. A recipe as simple as honey, ice, almond, soy, or coconut milk, blended with one ripe, pitted, and peeled avocado, will help you to begin the day with a glass full of wonderfully beneficial nutrients. Lunch can be as easy as an avocado and tomato sandwich, avocado spread on whole grain toast with a boiled egg, or salad greens tossed with an avocado vinaigrette.

Pan seared or grilled avocados alongside a lean meat or a veggie packed salad is a deliciously light and healthy dinner idea. Combining avocado with your favorite version of egg salad or a chicken salad sandwich is rich and decadent in taste, while being tremendously healthy and filling. Top off a vegetarian chilli with slices of avocados or go easy during the workweek and make a salad with whatever you have in the fridge and toss in an avocado for extra flavor, vitamins and minerals.

Healthy can be fun and tasty at the same time. There are many colorful foods that are a great addition to a healthy and whole foods way of eating, and avocados should be at the top of that list.

By L Kimberly Smith

References: Web MD, Baby Center, All Recipes, Cooking Light, Go Ask Alice, The Healthy Maven

Photos courtesy of Unsplash

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Autumn Spices are Delicious But Can They Also Keep You Healthy

Food and Eating September 28, 2016

On the Northern Hemisphere, many people are breathing a sigh of relief after long scorching hot summers. Though so many of us who grew up in wintry places, remember craving the summer sun, the heat of summer can also be quite draining on our physical and mental energies.

So how do we begin to to get ourselves energized again?

Now that it is officially Autumn, our appetites are changing faster than the temperatures. In many areas of the world the heat is still on, but most minds have shifted to Autumn flavors, like apple pie, pumpkin lattes, root vegetable stews and homemade soups and casseroles. There are some spices that bring the Autumn season alive in our recipes whether savory or sweet. Ginger, cinnamon, and clove, are not just deliciously wonderful in our seasonal dishes, but they can also be great for helping to maintain our good health.


Ginger is extremely versatile in its many forms, from fresh to ground powder. Like many Autumn ingredients, ginger is used in desserts, stir-frys, fresh vegetables, and seafood dishes. Besides its very distinctive and often spicy flavor, the health benefits of ginger have been officially researched and scientist supported.


We can thank China for ginger. This country gets all of the credit for introducing the world to this super flavorful and nutrient-packed food. Ginger is packed with a substance called Gingerol which acts as a the superhero of natural medicinals.

One of the greatest benefits you can receive from ginger and Gingerol, is the healthy effects it has on the brain. Increasing memory and helping to stave off the effects of Dementia and Alzheimer’s makes ginger one of nature’s ultimate brain foods.

For all of the workout geeks, ginger root in a tea or as a snack, can help to mend sore muscles and reduce the nagging pain that can come with the exercises we practice to stay fit and strong. If you are an athlete or simply someone who loves outdoor workouts, it would serve you well to add a cup of ginger tea to your morning or evening routine.

It is wise to start at a young age caring about the condition of your heart. There are certain forms of strength training and lifelong nutrition plans that can assist you with maintaining your heart health. Ginger should be included in your weekly menus as one of those special ingredients that helps you to avoid the effects of heart disease.


Cinnamon is probably the most commonly used Autumn spice on this list. Much like ginger, cinnamon is used all over the world in a huge variety of ways. In many East Indian and Asian cuisines, cinnamon is a spice for breads, desserts, cold and hot beverages, along with savory meals containing roasts, lamb, venison, and chicken. Cinnamon tastes so good that it’s hard to believe just how amazingly great it is for your health. From coffee, chai, to holiday pies, cinnamon should remain on your Autumn and Winter shopping lists.


Since cinnamon has a natural lowering effect on blood sugar, it is the perfect ingredient combined with an otherwise healthy diet that can help ward off diabetes and help to calm the symptoms of those who suffer with Type 2 Diabetes.

Wellness Educator, Denise Baron, the Director for Ayurveda for Modern Living, states that cinnamon can help with a wide variety of lung congestion conditions. When used with other natural remedies such as, lemon, teas, and echinacea, cinnamon can be an effective remedy for seasonal colds and other bronchial issues.

With so many people, especially in the Western world, diagnosed with inflammatory diseases, one of the most common being arthritis, cinnamon acts as a natural anti-inflammatory agent. By adding cinnamon to a regular diet, the pain of arthritis along with other types of joint pain and headaches may lessen in severity or completely diminish.

A lot of women around the globe will be happy to know that a regular consumption of cinnamon can also aid and assist in alleviating painful menstruation periods and heavy bleeding, particularly in women dealing with uterine fibroids and endometriosis.


Though clove is used in many seasonal dishes, there are still people who know nothing about it or its health benefits. For nutritionists, clove is a giant when it comes to natural health remedies. Clove has all of the “anti” characteristics one would look for in a healthy spice. Clove is proven scientifically to be antibacterial, antifungal, antiseptic and analgesic. Clove is also packed with vitamins and minerals, so clove should be an integral part of your nutrition plan.

A very common use for clove is its ability to soothe a toothache by using clove oil on a cotton ball and placing the cotton ball on the aching tooth. Most would agree that a toothache is one of the worst pains to experience, so keep some clove oil in your kitchen cupboard or medicine cabinet.

Clove is another superhero for inflammatory pain that comes with arthritis, and other types of joint pain. This mysteriously looking spice is also good for relieving the pain of rheumatism.

‘Tis the season for the common cold and sore throat and clove fortunately has a very soothing effect on the sore throat that is generally caused by seasonal cold and flu symptoms.

This is also the season of overeating. Clove is also a great natural treatment for diarrhea, gas, nausea, and also helps to relax the lining of the GI tract, bringing relief to those who may eat the wrong thing this season or too much of the right thing.

Remember to pay close attention to your daily diet. This is the most important thing that will help to maintain good health and possibly reverse some chronic health conditions. During a season of celebration, family get-togethers, good food and cocktails, these spices will not be your cure-all, but if you add them consciously to your daily eating routine in a variety of interesting ways, they do have the proven ability to reward you with less pain and better health.

By L. Kimberly Smith

References: Authority Nutrition, WH Foods, MindBodyGreen

Photos: Unsplash Free commons

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Amazing Health Benefits of 20 Fruits and Vegetables

Food and Eating September 1, 2016

Amazing Health Benefits of 20 Fruits and Vegetables

Infographic © herbs-info.com

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