Diets and Weight Loss, Uncategorized

Ten Spices for Weight Loss

10spicesforweight

Top 10 Herbs and Spices to Help You Lose Weight

 

  1. Ginseng

 

Ginseng is valued for its ability to boost energy levels and speed metabolism. Panax ginseng, in particular, has been linked to weight loss benefits, with one study showing obese, diabetic mice given panax ginseng extracts not only had improvements in insulin sensitivity, but also lost a significant amount of weight after 12 days.1

 

  1. Cayenne Pepper

 

Capsaicin, the compound that gives peppers their heat, may help fight obesity by decreasing calorie intake, shrinking fat tissue, and lowering blood fat levels, as well as fight fat buildup by triggering beneficial protein changes in your body.2

 

Part of the benefit may be due to capsaicin’s heat potential, as it is a thermogenic substance that may temporarily increase thermogenesis in your body, where your body burns fuel such as fat to create heat, with beneficial impacts on metabolism and fat storage. Research suggests that consuming thermogenic ingredients may boost your metabolism by up to 5 percent, and increase fat burning by up to 16 percent.3 It may even help counteract the decrease in metabolic rate that often occurs during weight loss.

 

  1. Cinnamon

 

This spice may help to boost your metabolism, and it also has impressive benefits for blood sugar regulation, making it an ideal seasoning for people with diabetes or pre-diabetes. Cinnamon has been found to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in people with type 2 diabetes, as well as increase glucose metabolism by about 20 times, which would significantly improve your ability to regulate blood sugar.4

 

  1. Black Pepper

 

Black pepper contains a substance called piperine, which not only gives it its pungent flavor, but also blocks the formation of new fat cells.5 When combined with capsaicin and other substances, black pepper was also found to burn as many calories as taking a 20-minute walk.6 As an aside, black pepper also increases the bioavailability of just about all other foods — herbs and other compounds – making it a healthy choice for virtually any meal.

 

  1. Dandelions

 

Every part of the dandelion is edible and full of nutrition. And because they help slow your digestion, they can make you feel full longer, helping you maintain a healthy weight. Dandelions have antioxidant properties and contain bitter crystalline compounds called Taraxacin and Taracerin, along with inulin and levulin, compounds thought to explain some of its therapeutic properties. Along with being full of dietary fiber, dandelions also contain beta carotene, vitamin K1, vitamins and minerals, and are known for being beneficial for normalizing blood sugar and cholesterol, as well as cleansing your liver.

 

  1. Mustard

 

The mustard plant is actually in the cruciferous family of vegetables (along with broccoli, cabbage and Brussels sprouts, for instance). Mustard seeds have been shown to boost metabolic rate by 25 percent, which means you’ll burn calories more efficiently. In fact, just 3/5 teaspoon of mustard seeds daily may help you burn an extra 45 calories an hour.7

 

  1. Turmeric

 

If you’re a fan of curry, you’re probably also a fan of turmeric, as this is the yellow-orange spice that makes the foundation of many curry dishes. Curcumin, one of turmeric’s most thoroughly studied active ingredients, reduces the formation of fat tissue by suppressing the blood vessels needed to form it, and therefore may contribute to lower body fat and body weight gain.8

 

Curcumin may also be useful for the treatment and prevention of obesity-related chronic diseases, as the interactions of curcumin with several key signal transduction pathways in the body result in improvements in insulin resistance, hyperglycemia, hyperlipidemia, and other inflammatory symptoms associated with obesity and metabolic disorders.9

 

  1. Ginger

 

Ginger is another warming spice that has anti-inflammatory properties and is known to help soothe and relax your intestinal tract. Research also suggests that ginger may have thermogenic properties that help boost your metabolism, as well as have an appetite-suppressant effect when consumed, suggesting a “potential role of ginger in weight management.”10

 

  1. Cardamom

 

Cardamom, an aromatic spice with a spicy-sweet flavor, is another thermogenic herb that helps boost your metabolism and may boost your body’s ability to burn fat. Cardamom is a popular herb used in Ayurveda, an ancient holistic system of medicine and natural healing from India. It is also used to lift the blues.  Many of our Scandinavian countries have been using it for years for Seasonal Depression.

 

  1. Cumin

 

Cumin is useful for digestion and energy production, and may improve glycemic control in people with type 2 diabetes. The spice has a long history of medicinal use, and has also been found to enhance memory and provide potent anti-stress benefits.

 

What Else are Spices Good For?

 

Far more than you might imagine …Herbs and spices are actually some of the most potent antioxidants in your food supply; in many instances surpassing other more well-known sources of antioxidants. For example, spices such as cloves and cinnamon have phenol levels that are 30 percent and 18 percent of dry weight, respectively. Compare that to blueberries, which are widely touted for their antioxidant capabilities; they contain roughly 5 percent phenol by dry weight…

 

Another example is oregano, which has 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges, and four times more than blueberries! One tablespoon of fresh oregano contains the same antioxidant activity as one medium-sized apple.

 

While each spice has a unique set of health benefits to offer, one study, published in the Journal of Medicinal Foods,11 found a direct correlation between the antioxidant phenol content and the spice’s ability to inhibit glycation and the formation of toxic advanced glycation end products, making them potent preventers of heart disease and premature aging. According to this study, the top 10 most potent herbs and spices are:

 

  1. Cloves (ground) 2.   Cinnamon (ground)Saigon or Thailand only
  2. Jamaican allspice (ground) 4.   Apple pie spice (mixture)
  3. Oregano (ground) 6.   Pumpkin pie spice (mixture)
  4. Marjoram 8.   Sage
  5. Thyme 10. Gourmet Italian spice

Rounding Out Your Comprehensive Weight Loss Plan

 

Always remember to buy certified organic spices, as most conventional ones are irradiated, resulting in the formation of harmful radiolytic byproducts, including formaldehyde. For most people, simply adding spices to your meals will not be enough to trigger significant weight loss, although this will certainly support and help you achieve your weight loss goals. If you are serious about losing weight, you’ll need a more comprehensive plan that includes:

 

Eliminating or strictly limiting fructose in your diet, and following the healthy eating program in my comprehensive nutrition plan. You can also use intermittent fasting strategically with this program to greatly boost your body’s fat-burning potential.

Engaging in high-intensity Peak Fitness exercise to burn fat and increase muscle mass (a natural fat burner).

Addressing the emotional component of eating. For this I highly recommend the Emotional Freedom Technique (EFT), which helps eliminate your food cravings naturally.

 

If you are having problems with your weight loss plan, or you notice weight gain in certain areas, it is usually not how much you are eating, but what you are eating.

Please share with family and loved ones.  Call us for an appointment to help in all your healthcare plans.

Health and Wellness Associates

Archived: 16

P Carrothers

312-972-WELL

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Foods, Uncategorized

Roasted Cauliflower

Roasted Cauliflower

 

Cauliflower is a highly nutritious food that has anti-cancer, anti-viral, and liver cleansing properties. It’s a wonderful vegetable to include in your diet as often as possible.

 

Roasted Cauliflower Wedges

 

Ingredients:

1 large head cauliflower

2 teaspoons olive oil

3/4 teaspoon ground turmeric

1 teaspoon ground cumin

2 cloves garlic, minced

sea salt and pepper to taste

optional garnishes: basil, parsley, cilantro, thyme, and/or scallions

 

Directions:

Preheat oven to 400°F. Line 2 baking trays with parchment paper. Slice a whole cauliflower from top to bottom into three very thick slices and place in the baking trays.

 

Whisk together the oil and spices and brush or spoon over the cauliflower. Bake in the oven until tender, about 15-20 minutes. Time will vary base don your oven so check it often. Garnish with scallions and herbs and enjoy!

 

Please share with family and friends.  If you have any questions or concerns please call.

 

Health and Wellness Associates

Archived: MM

312-972-WELL

Grilled cauliflower steaks

 

Foods

Chicken Tikka Masala

chicken-curry-fiona_main

Chicken Tikka Masala

If you have never had curry, this is a wonderful dish to start with. It is not hot but is richly spiced and delicious.

Ingredients

2 Cups boneless/skinless chicken breast chunks (about 1 lb.) 1 TB. plain yogurt 1 1/2 TB. minced fresh ginger (or 1 tsp. POWDERED GINGER) 1 1/2 TB. minced fresh garlic (or 1 tsp. MINCED GARLIC) 1 TB. GARAM MASALA or SWEET CURRY POWDER 1 TB. TANDOORI SEASONING 1 1/2 tsp. GROUND CUMIN 2 TB. lemon juice (juice of 1/2 lemon) 1 TB. vegetable oil 4 tomatoes, diced (or 1 Cup canned tomato puree/sauce) 1/2 tsp. FRESHLY GROUND PEPPER 4 TB. cream (half & half or whole milk work too) 1/4 Cup water 1 TB. cashew nut paste (grind 1 TB. cashews with 1 tsp. water in a blender) 2 TB. butter 1/4-1/2 tsp. salt (to taste)

Directions

In a medium bowl, combine the chicken, yogurt, GINGER, GARLIC, GARAM MASALA or SWEET CURRY POWDER, TANDOORI SEASONING, CUMIN and lemon juice. Mix to combine. Cover and marinate in the refrigerator for a few hours or overnight.

Heat the oil over medium-high heat in a large, heavy pan. Add the chicken and cook, stirring constantly, until the meat is white and almost cooked through, about 4-5 minutes. Add the tomatoes and mix well. Add the PEPPER, cream, water and cashew nut paste. Reduce heat to low and cook until the chicken is tender, 5-7 minutes. Stir until the sauce thickens. Add the butter and salt and mix well. Garnish with fresh cilantro if desired and serve with Cumin Rice.

Prep. time: 15 minutes plus marinating time Cooking time: 15 minutes Serves: 2-4

Cooks Notes
Nutritional Information

Servings 4; Serving Size 3/4 cup (284g); Calories 360; Calories from fat 180; Total fat 20g; Cholesterol 125mg; Sodium 270mg; Carbohydrate 10g; Dietary Fiber 3g; Sugars 4g; Protein 36g.

Health and Wellness Associates

Archived Recipe

312-972-9355