Spice It Up !

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Every time you flavour your meals with herbs or spices you are literally increasing the nutritional value of your food. You are making your food turn into something extraordinary by adding colour, flavour, vitamins, and often medicinal properties.

Here are the reasons why ?

* Spices and Herbs maximise nutrient density: Herbs and spices contain antioxidants, minerals and multivitamins.

* Spices and Herbs Create a More Thermogenic Diet: Due to their nutrient density, they are thermogenic, which means they naturally increase your metabolism.

* Some Spices and Herbs Increase your Overall Feeling Of Fullness and Satiety, so you'll eat less: One study conducted at the Maanstricht University in the Netherlands showed that when one consumes an appetizer with half a teaspoon of red pepper flakes before each meal, it decreases their calorie intake by 10-16 percent.

* Spices and Herbs Have Real Medicinal Properties. For example. One 2003c trial of 60 people with type 2 diabetes reported that consuming as little as two teaspoons of cinnamon daily for six weeks, reduced blood-glucose levels significantly. It als improved blood cholesterol and triglyceride levels, perhaps because insulin also plays its part in regulating the fats in your body.

Try Adding the Following Herbs and Spices to Your Food if You Have The Following Health Concerns:

• Rosemary and Basil for their anti-inflammatory properties

• Cumin and Sage for their dementia-fighting power

• Coriander and Cinnamon for their obesity-fighting properties

• lemon grass, nutmeg, bay leaves and saffron for their mood calming effects.

• Turmeric for its anti-cancer effects

• Oregano for its fungus-beating power

• Garlic, mustard seed and chicory enhance the heart's pumping abilities

• Basil and thyme keep our skin youthful

• Turmeric, basil, cinnamon, thyme, saffron and ginger for their immune-boosting power

• Coriander,rosemary, cayenne, allspice and black pepper for their depression-busting power.

• Cloves eliminate parasites, relieve tooth and gum pain, anti-inflammatory, anti-bacterial

• Nutmeg is beneficial for nausea, vomiting, diarrhea, indigestion, male infertility and impotence, increases circulation and lowers cholesterol

• Peppermint may be beneficial in the treatment of irritable bowel syndrome, protect against cancer, inhibits the growth of bacteria and fungus, relieves symptoms of allergies and asthma.

• Curcumin - found in turmeric and curry powders is a powerful antioxidant and anti-inflammatory. According to researchers from the University of Texas M.D. Anderson Cancer Center, curcumin blocks a key biological pathway needed for the development of melanoma and other cancers. Results showed that regardless of how much curcumin was used, the spice still worked to stop the growth of melanoma by inducing cell suicide.

IMPORTANT NOTE: If you are Pregnant or Breast feeding, please consult your health care consultant to advise you which herbs and spices you should avoid.

Barbara is a qualified nutritionist and health and wellness expert offering one to one nutritional counseling in person or online. See Barbara's healthy lifestyle course with tips and support for a healthier lifestyle.

'The Mediterranean Lifestyle Program' is a 12 week course developed to create healthy lifestyle habits and attitudes.