Tip of the Day: Cinnamon

Cinnamon is rich in manganese, iron, calcium and fiber. It has been used since medieval times to cure diarrhea, indigestion and bloating. In addition, it helps prevent the spread of cancer cells, the formation of stomach ulcers, and assists in curing bacterial infections.  

Adding one scoop if cinnamon to your diet has a regulatory effect on blood sugar levels and simultaneously increases insulin levels in the body which increases the metabolism of glucose. It influences the manner in which sugar is metabolized by the body and prevents the transformation of the metabolized sugar into fat.
 Cinnamon also delays the passing of food from the stomach into the intestine. Hence, you feel satisfied for a longer time and eat less.  In simple terms, cinnamon helps you lose weight. You can add cinnamon to herbal tea to get a cup of healthy and tasty tea.

 Alternatively, add a teaspoon of cinnamon to your breakfast cereal or oatmeal, sprinkle it on your toast or add it to your morning cup of coffee. The addition of cinnamon to foods such as butter and cheese, and pies such as apple and peach pies, enhances their taste. It can also be added to fruit juices and ciders for the same purpose. Alternatively, you can take cinnamon capsules as an easier alternative to the above.

Juicing- 2013

January 2013, 20 pounds less.

When I say "Juicing", I mean the act of removing all liquids from fruits and vegetables, creating a fantastic drink rich with vitamins and nutrients. I received a Black and Decker juicer for Christmas, and I absolutely love it.

 I've started this experiment as my breakfast in the morning. Often times using the same ingredients, though I will admit to adding a few variations for the sake of my taste buds.

It is important to note that fruit and vegetable juice has very little protein by itself and virtually no fat, so alone it is not really a complete food. It should be used in addition to your regular meals not in place of it, or with the addition of a high source of protein like Greek Yogurt. 

In conjunction with my own list, which you will find below, you can also add a quarter to half a lemon or a lime (leaving much of the white rind on) or you can add some cranberries if you enjoy them. Researchers have discovered that cranberries have five times the antioxidant content of broccoli, which means they may protect against cancer, stroke and heart disease. They are full of phyto-nutrients which can help women avoid urinary tract infections. Limit the cranberries to about 4 ounces per pint of juice.

Fresh ginger  is an excellent flavor enhancer if you can tolerate it. It gives your juice a little kick. Researchers have found that ginger can have dramatic effects on cardiovascular health, including preventing atherosclerosis, lowering cholesterol levels, and preventing the oxidation of low density lipoprotein (LDL).

20 lbs too heavy, just before finding out we were having our second child.

 Here's what I've been doing:

Day 1:

• 1 apple
• 1 cutie mandarin orange
• 1/4 cup baby carrots
• 1 cup raw spinach leaves
• 1 inch ginger root
• 1 dash dried cinnamon
• 2 tbsp Greek yogurt.

Day 2:

• 1 apple
• 1/2 grapefruit
• 1/4 cup baby carrots
• 1 kiwi
• 1/2 orange
• 2 tbsp Greek yogurt

Day 3:

• 1/2 cup wild grapes
• 1/4 cup blueberries
• 1 apple
• 1/2 orange
• 1/4 banana
• 2 tbsp Greek yogurt

Any combination of these ingredients is a win win. I simply adore the ginger and cinnamon addition, it sweetens the bitter grapefruit or spinach. In the end, my breakfasts are loaded up with fruits and veg, and are under 250 calories. On a day where I would like to have an alternative to juice ( hence the 3 day juice option plan and not 7), I eat 1/2 cup Greek yogurt with a tablespoon of dried cranberries, or two pieces of Winco's Hytop whole wheat bread ( 90 calories for 2 slices) and sugar free jam, sometimes with a few whole almonds. Always with tea. I use this in combination with my salad for lunch regimen, Zumba classes and weight lifting, and a reasonable dinner.

I am currently eating in this fashion Monday through Friday and relaxing a little on the weekends. It means two slices of pizza, not 4 or 1 cookie and a glass of Fat Free milk at bedtime, not the whole box of cookies.

A diet is only a diet if you feel you can't stick with it forever. Losing weight and being healthy is a life change. Find foods that you love, and enjoy them. Treating yourself only in moderation. After a while, you might just find that you don't crave sweets any more at all. :)

A Few Nutritional Benefits of Common Spices

Black Pepper:

 A chemical compound in peppercorns called piperine may be able to help prevent a breast cancer tumor from developing, a University of Michigan Cancer Center study suggests. Pepper’s potential cancer-preventing properties are heightened when it’s paired with turmeric; combine the two in a delicious Indian-style dish, such as yellow curry.

Ginger Root: 

• Maintains Normal Blood Circulation. Ginger contains chromium, magnesium and zinc which can help to improve blood flow, as well as help prevent chills, fever, and excessive sweat.
• Remedies Motion Sickness. Ginger is a known effective remedy for the nausea associated with motion sickness. The exact reason is unknown, but in a study of naval cadets, those given ginger powder suffered less.
• Improves absorption. Ginger improves the absorption and stimulation of essential nutrients in the body. It does this by stimulating gastric and pancreatic enzyme secretion.
• Cold and Flu Prevention. Ginger has been used for thousands of years as a natural treatment for colds and flu around Asia. The University of Maryland Medical Center states that to treat cold and flu symptoms in adults, steep 2 tbsp. of freshly shredded or chopped ginger root in hot water, two to three times a day
• Combats Stomach Discomfort. Ginger is ideal in assisting digestion, thereby improving food absorption and avoiding possible stomach ache. Ginger appears to reduce inflammation in a similar way to aspirin and ibuprofen
• Colon Cancer Prevention. A study at the University of Minnesota found that ginger may slow the growth of colorectal cancer cells.
• Reduce Pain and Inflammation. Ginger contains some of the most potent anti-inflammatory fighting substances known and is a natural powerful painkiller.
• Fights Common Respiratory Problems. If you’re suffering from common respiratory diseases such as a cough, ginger aids in expanding your lungs and loosening up phlegm because it is a natural expectorant that breaks down and removes mucus.. That way you can quickly recover from difficulty in breathing.
• Ovarian Cancer Treatment. Ginger powder induces cell death in ovarian cancer cells.
• Strengthens Immunity. Ginger helps improve the immune system. Consuming a little bit ginger a day can help foil potential risk of a stroke by inhibiting fatty deposits from the arteries. It also decreases bacterial infections in the stomach, and helps battle a bad cough and throat irritation.

Cinnamon:

• Reduces mold growth in bread products (is a fungicide)
• Can increase resistance to and help fight the common cold by battling congestion and inducing perspiration Reduces body temperature due to fever
• Alleviates mental stress
• Improves memory and attention
• Relieves joint pain due to arthritis
• Reduces headaches and migraines
• Can treat diarrhea, nausea, vomiting and flatulence
• And will freshen your breath when chewed

Garlic:

A study out of the National Cancer Institute found that eating 10 grams (about two teaspoons) or more of garlic, onions or scallions each day could significantly reduce prostate cancer  risk. But this isn’t the only type of cancer garlic can prevent. Other research conducted at Case Western Reserve University indicated that garlic may help reduce the occurrence rate of pre-cancerous tumors (polyps) in the large intestine.

Research shows that anti-inflammatory compounds in garlic can also benefit our musculoskeletal system and respiratory system.

Basil: 

Basil has anti-anxiety effects and can be steeped in tea. Clear up that breakout with basil! The herb’s oil helps combat the bacteria that causes pimples. 1 tablespoon dried provides 10% of your daily value of Iron.

Nutmeg:

• It zaps zits: Got a blemish? Mix a little milk with ground nutmeg to form a paste, then aply it to the trouble spot. Its ant-inflammatory effects will help reduce the redness and puffiness.
• It soothes tummies: Sprinkle a little on top of your morning oatmeal--it can can help regulate your GI tract, say experts.
• It may help sleep: Drink a glass of warm milk with a dash of nutmeg--the perfect sleep-inducing cocktail says Micahel Murray, ND, co-author of The Encyclopedia of Healing Foods.
• It helps relieve tooth pain: Nutmeg oil on the gums may help reduce tooth aches and sore gums, say experts.
• It can get you in the mood: While there's little research to support the claim, sex therapists have long recommended cooking with nutmeg to increase sexual desire. (Try adding it to sauteed spinach!)