Spice Up Your Food Life!

Eating healthy foods such as whole grains, lean meats, fruits, and vegetables are all very important in achieving a healthy lifestyle. Consuming healthy foods is essential but you're really missing out on some great health benefits if you don't utilize the multiple spices that are out in the world. Now spices don't have to be "hot" or "spicy" but can actually be savory or sweet. When you add spices to your meals it brings out interesting and foreign flavors to the food and spices can even alter the taste of the food and put it in another level of tastiness.

The first spice that you should definitely incorporate in your daily diet is adding cinnamon to your meals. The health benefits of adding cinnamon to your food includes lowering your blood sugar, triglycerides, LDL cholesterol, total cholesterol with people who have type 2 diabetes. You should have between 1/4 to 1/2 teaspoon on cinnamon a few times a day (Roufos). You can add cinnamon to several foods and even drinks. The easiest way to add cinnamon is mixing it into your oatmeal in the morning, or in your non-fat latte or even in your plain coffee. Cinnamon can easily be added to baked goods such as muffins, cookies, and you can even add into pancake mix.

Another spice that is not as commonly used or as popular as cinnamon is turmeric. This spice is mostly used in Indian cuisine but you can also add it to brown or wild rice or even quinoa. At breakfast time you can sprinkle turmeric over your eggs or egg whites. It will change the color of your eggs to a yellowish tint, which makes things different and more interesting to the eyes and the taste buds. You can also add turmeric to salads and bring out the textures and flavors of the ingredients. When you go to the store to buy this spice make sure that it isn't mixed with curry powder and that it's just pure turmeric. When it's mixed with curry powder there is really not much turmeric present at all. Turmeric contains curcumin, which may prevent the growth of cancer cells. You should try to have about 500 to 800 milligrams a day (Roufos).

Rosemary is another important spice, but it can also be very potent and have a strong flavor. Rosemary is great when preparing a rub for a chicken or even in tomato sauce. Rosemary stops gene mutations that may lead to cancer and it can also help prevent damage to the blood vessels that can raise your risk of a heart attack (Roufos). Oregano is another spice that is widely used mainly in Italian cuisine such as pizza and tomato sauces. What a lot of people don't know is that oregano has the highest antioxidant activity of 27 fresh culinary herbs according to a new study done by the USDA (Roufos). You can buy fresh or dried oregano, both are great and flavorful and nice on top of a healthy slice of pizza.

My favorite spice is packed with nutritional benefits and tons of flavors and it's...garlic! Yes garlic is packed with magnesium, vitamin B6, vitamin C, tryptophan, selenium, calcium, and vitamin B1 or thiamin (WHFoods: Garlic). Garlic is great because it can be used whole or crushed. When you're cooking a meal and incorporating crushed garlic to the recipe make sure that you don't add the garlic right away because if you add it too soon you'll lose all the flavor of the garlic and more importantly you'll lose a lot of the health benefits it possesses. Garlic has been shown to lower your LDL cholesterol, prevent the formation of cancer cells, and reduce the risk of heart attack and heart disease (WHFoods: Garlic). You should aim at having about a clove a day and that can easily be achieved because garlic can be used in so many different recipes and it tastes great by itself.

Ginger is another spice that has multiple health benefits. Ginger, much like rosemary, has a strong and requires an acquired taste to fully enjoy. You can buy crystallized ginger, which is simply pieces of ginger with some sugar dusted on it, and skip the ginger ale. Ginger ale may be made with real ginger but it also contains a ton of sugar and calories so go with the crystallized ginger instead. You can also use ginger powder and add it into your recipes. Ginger can also decrease motion sickness and nausea and it can relieve the pain and swelling of arthritis. Ginger also reduces the risk of blood clotting.

Another one of my all time favorite spices is paprika. I enjoy my food really spicy so paprika, red pepper flakes, and hot peppers are some of favorite cronies in my food life. I usually sprinkle some crushed red pepper flakes over my food instead of using black pepper. I find the red pepper flakes have more of a punch flavor wise and spice wise. These spicy spices contain capsaicin which have anti-inflammatory and antioxidants that lower the risk of cancer. There is no recommended dose of these hot spices so if you like it hot spice it up!

Sources: (Roufos, Anna, Fitness Magazine, May 2006)
(WHFoods: Garlic, www.whfoods.com/genpage.php?tname=foodspice&dbid=60)

Unthaw Yourself With These Healthy Cooking Alternatives

Do you often wish you could make delicious and flavorful meals at home but you assume that the recipe must incorporate a lot of butter, salt, and fats to taste good? Well there are ways to cook delicious, flavorful, and most importantly healthy meals throughout the week. I must say that it's easier just to pick up a frozen pizza or a "healthy option" frozen dinner at the supermarket, but you can make a much better version of these meals without taking much time.

The frozen dinners (even the supposedly healthier options) in the supermarket are loaded with fat, chemicals, calories, sugar, and most importantly salt. In order for these frozen meals to last and stay on the shelf they "need" these preservatives and chemicals in order to have a longer shelf life. Now I put the word need in quotes because honestly the food manufactures don't have to add a whole laundry list of chemicals and preservatives to preserve shelf life because these items are being purchased within a week, not years, or even decades! In my opinion there really isn't a need or purpose to add high fructose corn syrup or any other scientific chemical compound to preserve these frozen meals. The more preservatives the more sodium there is in the food. On average a frozen meal is over 50% of your daily recommended amount of sodium for the day and with many products the average amount of sodium is close to 100% of your whole days worth of sodium.

So in order to unthaw yourself from the frozen chains of the food manufacturers you have to learn and create healthier cooking alternatives. The most popular meals that I have at my house are pizza, chicken, salmon, and pasta. Now all of these meals are typically associated as being labeled as unhealthy food, but that's only because of the way the majority of the public prepares it. A lot of people enjoy cheesy pizza loaded with pepperoni and greasy sausage, deep fried chicken, farm raised salmon, and white pasta. You can still enjoy these foods and not feel the guilt that goes hand-in-hand with the fatty truth.

When you purchase a prepackaged frozen pizza it's convenient but you also have no control over what the ingredients are or how much of those ingredients are on the pizza. You can buy a package of multigrain or whole wheat dough from Whole Foods Market, that is loaded with fiber and only a few natural ingredients. After you roll out the dough you can make a great Margarita pizza. All you need is fresh basil, one whole onion, some fresh mozzarella (preferably the baseball form), and a can of no salt added crushed tomatoes. A lot of people use tomato sauce on their homemade pizza but the problem I have with jarred tomato sauce is the incredible amount of sugar in the sauce. When you pour almost a whole jar of tomato sauce you're getting a ton of added and hidden sugar and salt that you didn't expect to get. The can of crushed tomatoes gives the pizza a nice fresh, light, and refreshing taste.

Chicken is a very popular dish in many households but you have to be careful with the preparation of this bird. The one thing you want to avoid eating is the skin because it's just pure fat. When you're eating a chicken that's been deep fried you're eating all that fatty skin. In order to avoid the sinful skin of the chicken you can buy Belle and Evans organic skinless chicken breasts and bake it in the oven. You're probably thinking you still crave the crispy sensation from the deep fried skin, well you can still get that sensation without the fat! All you have to do is coat the chicken breasts with olive oil and then cover them with a mix of breadcrumbs (preferably Ian's Panko breadcrumbs), parsley, black pepper, and chopped garlic. Then all you have to do is bake the chicken in the oven and enjoy a great tasting and flavorful chicken dish without the added fat. If you're tired of having chicken you can always make falafel which is basically crushed chickpeas and parsley.

Salmon is a very healthy meal but if you're buying farm raised (Atlantic) salmon you're not getting all of the nutrients such as Omega 3 fatty acids as you would if you ate the wild salmon. Farmed raised salmon is very popular in restaurants but you can buy wild salmon in the frozen fish aisle in your supermarket. It's usually not much more money than farmed raised salmon and it has more Omega 3 fatty acids and less mercury and other potentially harmful compounds. I find it easy to buy and cook the wild salmon burger patties (found at Whole Foods Market). You can simply have it as a sandwich or in a salad (filled with fresh vegetables of course).