Health News
By Dr. Madelyn Fernstrom
Herbs and spices can provide extra taste to make your taste buds dance and ?doll up? everyday eating. Whether fresh or dried, herbs and spices are a quick and economical way to enhance the flavor of your favorite foods ? or a way to help acceptability of new foods.
Food is not medicine, but you might have heard about studies suggesting some herbs and spices that have health-promoting properties. Cinnamon has been touted to help stabilize blood sugar, in amounts that can be realistically consumed in a day (about a teaspoon). While a valid connection, it?s unlikely to promote much of a blood sugar lowering effect in daily living. Another popular example: hot peppers contain a compound called ?capsaicin,? with a documented effect on boosting metabolic rate. It remains questionable whether hot peppers burn enough calories to make a difference in any weight loss effort. Garlic consumption has been linked with lower blood pressure in population studies. But always be wary of terms like ?food cures? ? and never stop a medication to replace it with a food.
Herbs and spices can definitely enhance the flavor of low-calorie foods, like chicken, fish, and vegetables, providing a flavor intensity to keep you satisfied. Intense taste and flavor can often help reduce portion sizes - by providing more eating satisfaction and contentment.
Here are some quick and easy ideas:
- Sprinkle a teaspoon of cinnamon (mixed with a low-calorie sweetener or teaspoon of sugar) on a sliced raw apple, and microwave for a minute or two; you?ll have the taste of apple pie without the extra calories.
- Add your hot pepper sauce of choice to some steamed green vegetables for an intensified taste.
- Sauté some chopped garlic (buy it prepared and water-packed in convenient jars if you like), and put over sliced tomatoes, or add to a mix of vegetables (carrots, onions, and green beans work well) and roast them all in a 400 degree oven for 20 minutes.
- Add fresh basil and oregano to any tomato-based sauces
- The Truth About Sea Salt
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- Eating Outside Your ?comfort Zone?
By Dr. Madelyn Fernstrom Many of us are walking encyclopedias of food information, but we still tend to return to the same foods over and over again, week after week. While structured eating is healthful, and having some reliable, go-to foods can help...
- Healthy Eating In Black And White ? Part One
By Dr. Madelyn Fernstrom While consuming a variety of colorful foods is a direct connection to healthy eating, nutritious eating can be as easy as ?black and white.? This week, I?m going to look at these two interesting contrasts for healthy eating. ...
- Curry "rice" And Curried Coconut Chicken
You may look at the ingredients and see "Tamari" sauce and say "What?"!!! So what is it? and why ORGANIC? Monsanto Co., the world?s largest seed producer, has developed the first-generation Roundup Ready soybean (and corn) seeds...they actually put Roundup...
- Five Easy Ways To Enjoy More Fruits And Vegetables
Our series of posts on nutrition continues with a look at five easy ways to enjoy more fruits and vegetables. Adding fruits and vegetables to your eating plans is as easy as 1, 2, 3?plus 4 and 5. Wake up to fruit. Make a habit of drinking juice or complementing...
Health News
Herbs and Spice Support Healthy Eating
By Dr. Madelyn Fernstrom
Food is not medicine, but you might have heard about studies suggesting some herbs and spices that have health-promoting properties. Cinnamon has been touted to help stabilize blood sugar, in amounts that can be realistically consumed in a day (about a teaspoon). While a valid connection, it?s unlikely to promote much of a blood sugar lowering effect in daily living. Another popular example: hot peppers contain a compound called ?capsaicin,? with a documented effect on boosting metabolic rate. It remains questionable whether hot peppers burn enough calories to make a difference in any weight loss effort. Garlic consumption has been linked with lower blood pressure in population studies. But always be wary of terms like ?food cures? ? and never stop a medication to replace it with a food.
Herbs and spices can definitely enhance the flavor of low-calorie foods, like chicken, fish, and vegetables, providing a flavor intensity to keep you satisfied. Intense taste and flavor can often help reduce portion sizes - by providing more eating satisfaction and contentment.
Here are some quick and easy ideas:
- Sprinkle a teaspoon of cinnamon (mixed with a low-calorie sweetener or teaspoon of sugar) on a sliced raw apple, and microwave for a minute or two; you?ll have the taste of apple pie without the extra calories.
- Add your hot pepper sauce of choice to some steamed green vegetables for an intensified taste.
- Sauté some chopped garlic (buy it prepared and water-packed in convenient jars if you like), and put over sliced tomatoes, or add to a mix of vegetables (carrots, onions, and green beans work well) and roast them all in a 400 degree oven for 20 minutes.
- Add fresh basil and oregano to any tomato-based sauces
- The Truth About Sea Salt
By Dr. Madelyn Fernstrom We?re all well aware of the recommendation to trim our daily salt intake and aim for less than 2500 mg per day (1500 mg for those with high blood pressure or related risk factors). As I?ve discussed before, cutting back on...
- Eating Outside Your ?comfort Zone?
By Dr. Madelyn Fernstrom Many of us are walking encyclopedias of food information, but we still tend to return to the same foods over and over again, week after week. While structured eating is healthful, and having some reliable, go-to foods can help...
- Healthy Eating In Black And White ? Part One
By Dr. Madelyn Fernstrom While consuming a variety of colorful foods is a direct connection to healthy eating, nutritious eating can be as easy as ?black and white.? This week, I?m going to look at these two interesting contrasts for healthy eating. ...
- Curry "rice" And Curried Coconut Chicken
You may look at the ingredients and see "Tamari" sauce and say "What?"!!! So what is it? and why ORGANIC? Monsanto Co., the world?s largest seed producer, has developed the first-generation Roundup Ready soybean (and corn) seeds...they actually put Roundup...
- Five Easy Ways To Enjoy More Fruits And Vegetables
Our series of posts on nutrition continues with a look at five easy ways to enjoy more fruits and vegetables. Adding fruits and vegetables to your eating plans is as easy as 1, 2, 3?plus 4 and 5. Wake up to fruit. Make a habit of drinking juice or complementing...