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Kale

10 Ways To Include Kale and Swiss Chard In Your Diet

You may be wondering why, if veggies like Swiss chard and kale have been around forever, why haven’t you heard much about them until recently? Well, the sad truth is that there was a time in history when these greens were considered the “ugly ducklings” of the vegetable family. While their better tasting relatives, like spinach and broccoli, were enjoying the limelight, kale and chard were consigned to a lesser position, largely ignored, until one day, their superfood powers were revealed.

Suddenly, they became all the rage. No one could consume these darlings quickly or often enough, and more and more new and innovative ways were found to incorporate them into meals and snacks. If you are among those who are see in kale and Swiss chard in a new light, here are ten ways you can give these veggies their proper due.

Veggie Soups
Healthy comfort food? Why not? Chop or puree some kale and Swiss chard into your next soup recipe.

kale chips

Kale Chips
Just remove the stem and center ribs and tear leaves into chip size pieces. Toss them with a little olive oil and sprinkle with herbs, salt or cumin. Bake at 300 until crisp.

Smoothies
Smoothies and green protein juices can be great sources for packing in nutrients. Add one or two handfuls of kale, Swiss chard, or spinach to your morning or afternoon concoction. However, you may want to keep in mind that juices do not provide the same fiber benefits as eating greens and drinking smoothies do, as juices tend to have high sugar content due to other added vegetables.

Green Veggies With Eggs
Not to be confused with green eggs and ham, green veggies can make a great addition to an egg scramble or frittata.

Green powder

Green Powders
Green powders contain a large variety of concentrated green veggies, and usually include plant algae like chlorella and spirulina. Look for organic green powders at health food stores and make sure to take into account what type of sweetener and how much sugar the powder contains. Try to keep sugar levels under five grams per serving.

Baked Goods
Fool your family, fool yourself. Puree some Swiss chard or kale into your muffins or brownies. According to Heather Bauer, RD, CDN, “You won’t even feel like you’re eating vegetables.”

Pasta
Cheryl Forbero, RD suggests foregoing the basil or pesto on your pasta for some heartier greens. You can even work them into your lasagna or pesto recipe, says Julie Upton, MS, RD, CSSD.

kale pizza

Pizza
Kale pizza anyone? Why not? After you finish heaping on the mozzarella, how about heaping on the greens? Drizzle with oil and vinegar and mangia!

Beans
Add texture and color to your bean dish with a few cups of chopped Swiss chard or kale. Just add it along with the garlic, onions and seasoning.

Stir-Fry
If your sautéing some beef, chicken or tofu, stir in some carrot, red pepper and Swiss chard stems. Then, remove from heat and stir in the leaves for a healthy and delicious stir fry.

How are you adding kale and Swiss chard to your diet? Let us know how your keeping healthy!

Food sources

As the Temps Rise, So Does Your Need for Vitamin D

Poor Vitamin D! It was a perfectly respectable vitamin until the Urban Dictionary perverted it into a sexual euphemism. Now one can barely mention the vitamin without the occasional titter from those familiar with what it means to “put the D in someone.” In fact, even Marks and Spencer has come under fire for their claims of “Putting the D In Bread,” sparking a social media frenzy by those who can’t keep their minds out of the proverbial gutter.

The more mature among us will know vitamin D as a valuable nutrient for managing calcium in the blood, and assisting with intercellular communication. You may also know that this vitamin is primarily derived from the sun. However, if the sun is not an option, due to inclement weather, or simply lack of exposure, there are some foods that may be more consistent options.

Tuna Fish
Canned tuna is probably the cheapest and most accessible source of seafood, and a 3 oz. contains 236 IU of vitamin D: more than half the daily requirement. Sandwich or salad, tuna’s got the D.

Eggnog

Eggnog
There is no wrong time for eggnog. One glass contains 25% of the RDA of vitamin D, thanks to its large egg content. However, you may want to keep the consumption down to a minimum to avoid a sugar overload.

Fortified Dairy
Although most dairy does not contain significant amounts of vitamin D, the federal government began to fortify milk in the 1930’s due to a widespread deficiency in the nutrient. A single cup of fortified milk will get you 34% of the recommended daily value, while a 6-ounce container of fortified yogurt will give you one fifth of the RDA.

Mackerel
If you’re looking to pick up some Vitamin D, mackerel is quite the catch. Not only does one four ounce portion contain an entire day’s worth of vitamin-D requirement, it also has lower levels of mercury and is at less of a risk of overfishing than other fish with a similar nutritional profile. Mackerel is also rich in omega-3 and omega-6 fatty acids, and protein. Catch it if you can!

Portobello mushroom

Portobello Mushrooms
Portobello mushroom crops are exposed to additional lighting that boosts the amount of vitamin D by a whopping 3,000 percent. The increase of vitamin D intake due to lighting has also been shown to be a cost-effective way of lowering depression.

Smoked Whitefish
Kosher deli connoisseurs will know this fish as a great accompaniment to bagels, but they may not know that half a cup of this brunch staple contains enough vitamin D to get you through your day, It is also naturally low in calories and fat, and rich in vitamin D, protein, and B vitamins.

Soy Milk
You may be drinking soy milk to address issues of lactose intolerance, but if its fortified, you are also getting a daily dose of D. Most brands contain about one-quarter of the daily requirement.

Orange juice

Fortified Orange Juice
You may know orange juice to be a valuable source of vitamin C, but with fortification it can also be a significant source of vitamin D, with one cup exceeding a quarter of the daily recommended intake.

How are you getting your D? Let us know! We love to hear it, especially the dirty stuff!

Spring And Pollen Are In The Air

Spring has sprung, and so has your post nasal drip. Birds are singing, flowers are blooming, and while most look for love, your primary goal is to find a good decongestant. While your friends talk of vacation plans, you long for antihistamines. At this rate, you’ll be the first in your crowd to attend spring break in a face mask.

Although spring is a beautiful time of year, its also the time that plants release pollen, and millions start to sneeze and sniffle. If those millions include you, here are some things you might want to know about controlling spring allergies.

Woman and child sneezing

Pollen
When it comes to springtime allergy triggers, pollens takes first place. Trees, weeds, and grasses release tiny grain of the stuff into the air, and when they get into the nose of someone who suffers from allergies, the body’s immune system gets out of control.

The body’s natural defense system sees pollen as hazardous and releases antibodies to attack it. This triggers the release of histamines into the blood. Histamines are the chemicals are the causes of the itchy eyes, runny noses, and other common allergy symptoms.

Pollen count is highest on breezy days, when the wind carries the allergens through the air, whilst rain tends to wash them away, lowering the count.

Symptoms
Watering and itching eyes, runny nose, sneezing, coughing, and dark circles around the eyes are all common indicators of allergies.

Allergy Treatments
Although there is no cure for allergies, there are medicines that can ease the symptoms.

Antihistamines work to decrease sneezing, itching, and sniffling by reducing the amount of histamine in the body.

Woman scratching skin

Decongestants shrink blood vessels in the nasal cavities to relieve swelling and congestion.

Nasal spray decongestants work on clogged nasal passageways to relieve congestion faster than oral decongestants, without many of the side effects.

Steroid Nasal sprays are a preferred treatment, but only three, Flonase, Rhinocort, and Nasacort, are available over the counter.

Eye drops can be helpful in the relief of itchy, watery eyes.

Even though many allergy remedies are available over the counter, you may want to consider consulting a doctor to make sure you choose the right one. He may be able to recommend allergy shots, prescription medication, immunotherapy tablets, or steroid nasal sprays. Be aware that some antihistamines can make you feel drowsy.

Natural Allergy Relief
If you prefer your allergy relief organic, here are some options:

Butterbar is an herb which has shown allergy relief potential. Some studies show an extract called Ze 3339 to work as well as antihistamines when it comes to allergy relief.

Woman holding head

Quercitin has been shown in research to prevent the release of histamines. It is found in apples, onions, and black tea.

Nasal Irrigation Involves a a quarter teaspoon each of salt and baking soda combined with sterile or boiled water to clear sinus passages. A squeeze bottle or neti pot can be used for nasal irrigation.

Tips For Keeping Pollen Contact Low

  • Stay indoors when pollen count is high, usually in the morning.
  • Keep windows and doors closed in the spring. An air purifier may come in handy.
  • Keep air filters in your home clean and make sure bookshelves and vents are free of pollen.
  • Wash your hair after venturing outdoors.
  • Vacuum twice weekly, wearing a mask to avoid the kick up of pollen, dust, and mold trapped in your carpet.

Let us know how you deal with the high spring pollen count! Good luck and a great symptom free spring!

Add Cabbage Juice To Your Healthy Drink List

Some may say that the popularity of home juicers and food processors have brought out a bit of the mad scientist in us. Increasingly, the question seems to be not what you can put into these new contraptions, but what you can’t. Indeed, something in these new kitchen innovations have awakened our inner eighth grader, leaving very little off limits. Among the more eyebrow-raising to meet their fates in the juicer: cereal grasses, cucumbers, celery, potatoes and now, a new addition to the list; cabbage.

Cabbage

Cabbages
Why cabbages, you might ask? They don’t seem to be too high on anyone’s favorite food list, and even smell a little funny, but it turns out, cabbages can do the body a surprising amount of good.

Cabbage is low in saturated fats and cholesterol and is also rich in vitamins such as B6, C, K, and folate. It also has a high fiber content and contains protein, calcium, phosphorous, and omega -6 fatty acids. However, it is not the nutritional content of cabbage that makes it so impressive, rather it is the health benefits.

Health Benefits of Cabbage

Fights Cancer
Cabbage juice contains isocyanate, known for its ability to prevent great, stomach, prostate, lung and colon cancer. It also contains sulforaphane, which blocks carcinogens. For these reasons, it is often prescribed to patients recovering from cancer.

Controls Ulcers
In addition to having cancer-fighting properties, cabbage juice is also effective in controlling peptic ulcers. The juice of the cruciferous veggie contains glutamine, which is a type of amino acid associated with the promotion of cellular growth it the stomach, and may aid in helping peptic ulcers to repair itself.

Cabbage juice

Weight Control
Because cabbage juice is beneficial to the digestive system, it is known to aid in weight loss, converting sugar and carbs into energy, rather than fat.

Heart Disease
Cabbage contains omega -6 fatty acids. Although once believed to block arteries, the American Heart Association has now found Omega-6s to be heart healthy and recommends that individuals get 5-10% go their daily calorie intake from these fatty acids.

Fights Anemia
Anemia is characterized by a decrease in red blood cells in the bloodstream, resulting in feelings of fatigue and exhaustion. The folic acid in cabbage juice has been shown to help generate new red blood cells vital to anemia sufferers. Cabbage is also rich in Vitamin C, which assists in the body’s absorption of iron.

Skin Care
Cabbages are rich in phytochemicals, like alpha and beta-carotene and contain the retinol equivalent of vitamin A. The antioxidant properties in these nutrients cam destroy free radicals that damage skin cells and age skin and are probably a better source of skincare than many products available on the market today.

Let us know if you’ve tried cabbage juice? What do you think? Is it the next must have smoothie ingredient?

Foods That Improve Joint and Tissue Health

Although many products claim to relieve joint pain, many do so without relieving the cause underlying the pain. The result is that the sufferer continues to put pressure on their joints unknowingly, continuing to do further harm. While certain supplements may relieve pain in the short term, it takes an average of 4 to 8 weeks to rebuild bodily tissue using good nutrition. This is why a steady diet plan is crucial when it comes to improving joint and tissue health.

Fatty fish

Fatty Fish
When it comes to keeping joints functioning, it’s all about the Omega-3s. Omega- 3 fatty acids, such as are found in halibut, tuna, salmon, herring, and sardines, can help lower inflammation levels and ease painful arthritis symptoms. These bone healthy nutrients work to lower overactive immune responses that can cause the degeneration of tissue, easing joint movement. Consuming significant amounts of omega-3s can also reduce the need for anti-inflammatory medication.

Dairy
Although dairy products may not be for everyone, they do contain large supplies of calcium, which is necessary for bone health. According to the American Association for Bone Health, calcium not only prevents bone loss, but also preserves the bone mass you currently have, bolstering joint health and flexibility. You can add calcium to your diet with the addition of soft cheeses, like ricotta, cream and cottage cheese, hard cheeses, like cheddar, Colby, and Parmesan, and low or nonfat milk, yogurt, and ice cream.

Whole Grains
Whole grains are rich in fiber, which helps lower levels of the harmful c-reactive protein that causes high levels of inflammation in the body, specifically the joints. Whole wheat, barley, quinoa, triticale, and oats are all whole grain rich food options.

Whole grains

Orange Fruit
As is the case with most fruit, the darker or brighter the hue, the higher the level of antioxidant. Bright orange fruits are known to be rich in beta-carotene, a form of vitamin A which helps reduce inflammation, says the American Association for Bone Health. Add to that a high vitamin C content and you have a food perfect for fighting bone loss while supplying dietary fibers. Your best fruity weapons against joint pain include mangoes, oranges, cantaloupe, and papaya.

Leafy Green Veggies
The dark green color not only makes them look more appealing, it also gives them their high concentrations of vitamins A and C which help fight bodily inflammation. Leafy green vegetables also contain fiber, which is not only naturally filling, but also fights joint inflammation. The American Association of Bone Health credits the vitamin K in green veggies for decreasing risk of fracture and bone loss and recommends the inclusion of Brussels sprouts, endive, spinach, kale, and collards for a joint healthy diet.

What do you eat to keep your joints and tissues strong and flexible? Let us know!

Ways To Exercise Your Body and Mind

Jenna can burn 300 calories per hour on the elliptical trainer and 530 calories per hour on the stair master at moderate intensity. If she works on the elliptical for 45 minutes and on the stair master for one and a half hours, how long will it take her to burn the calories in a Boston Cream Donut?

While most of us know that exercise is smart for our bodies, we don’t always think of the ways exercise benefits our mind. Maybe we don’t need to use the Pythagorean theorem to determine the distance between our bodies and the floor when we do a push-up, but it is important to acknowledge the positive effects that push-up may be having on our mental well-being. Here are some ways to do just that.

Brain-exercise link

The Brain-Exercise Link
John J. Ratey MD and associate professor of psychiatry at Harvard Medical School compares the effects of exercise to “taking a little Prozac or a little Ritalin at just the right moment,” adding, “(Exercise) affects mood, vitality, alertness, and feelings of well-being.”

In fact, MEd Stephen C. Putnam took up canoeing as a way to combat adult ADHD and wrote “Nature’s Ritalin for the Marathon Mind,” a book documenting the benefits of exercise on brain disorders. He cites one study involving children who ran around for 15 to 45 minutes before school and found them to exhibit calm behavior for two to four hours after the exercise, cutting unruly behavior by half.

How Does Exercise Train the Brian
According to Christin Anderson, MS, exercise effects places in the nervous system causing it to send out pleasure chemicals like dopamine and serotonin which leading to happiness and calmness. She says, “When one exercises, one can think more clearly, perform better, and raise morale. This is pure science-stimulate your nervous system and function at a higher level.”

Exercise and Depression
A study cited in the Journal of Sports Medicine and Physical Fitness, tested 80 young female and male volunteers for mood and depression. The 52 that were found to be depressed before the exercise reported a decrease in fatigue, anger, and tension and an increase in vigor following the workout.

Another study done at Duke University compared the effects of exercise with antidepressant drugs. The study involved 150 people, 50 of whom had been diagnosed with depression. These people were divided into three groups, one of which was given the antidepressant, Zoloft, another of which were treated with exercise, and the third of which was given a combination of the two. Results found that while all three experienced short-term improvement, the exercise group relapsed at lower rates than the Zoloft and combination groups. in fact, scientists even felt that the Zoloft may have undermined the effects of the exercise, and the combination group may have faired better without the pill.

Exercise as a Brain Trainer
Do you want to try and use exercise to train your brain? If so, try doing low to moderate forms of exercise, as more intense exercise may have less immediate results. Ratey suggests 8 to 12 minutes of perspiration and heavy breathing activity per day for training the mind.

Anderson recommends a minimum of 30 minutes of moderate exercise such as swimming or walking three times a week. “Swim for 20 minutes in the morning, then walk at night,” she advises. “Right after hard, intense exercise, you may not be as acute. Overtraining can set off enzymes that can lead to fatigue, which is the enemy of alertness.” She also cites yoga as a way to improve mental acuity and meditation as an ideal complement to physical activity.

Are you feeling the mental burn? If so, we’d love to hear from you. Let us know how you keep your mind and body fit.

How to Pair Chocolate With Wine

You’re planning a romantic evening for you and your honey, and you want to invite two of your best friends – food and wine. You need to get the right balance though. After all, you don’t want to wake up the next morning with a horrible hangover and a pooch. Which wine would go best with which chocolate? You need to investigate properly. You’ve decided to buy a huge box of Russell Stover assorted chocolates. The dark one might go well with the Cabernet, but you need to be sure. Just one more bite, a little more chocolate, and a little more wine. You wake up the next day surrounded by chocolate wrappers and an empty wine bottle.

Sure, experimentation is a great way to find the best wine and chocolate combinations, but it may not be the best idea to attempt to get it all figured out in one night. If you are a novice to the wine and chocolate marriage, it may be a good idea to give yourself a little bit of a starting point before taking on.

Chocolate and wine

The Chocolate Should Not Be Sweeter than the Wine You Pair It With
If you’re planning to pair a syrah or merlot with your chocolate, the wine should be as sweet as the chocolate. You’ll need to do an advanced taste test, but this shouldn’t be too much of a pain. If the wine is not as sweet as the chocolate, the wine will taste bitter, and you don’t want that.

Purchase Quality Chocolate
When pairing with wine, your chocolate should be of impeccable quality. No generic chocolate bars for this. Go for the premium ones instead. They cost more, but they’re worth it.

Pair According to the Darkness of the Chocolate
The general rule is that the darker the chocolate, the darker the wine, so a dark chocolate calls for red. If you are pairing with a white wine, an intense and fruity variety is the best match for the bittersweet and occasional acidic taste of chocolate.

Look for Wine with Smooth Tannins
Smooth wine goes with smooth chocolate. When it comes to pairing wine with chocolate, soft, rounded tannins work best.

Full-bodied Wines Go with Intense Chocolate
If ganache brownies are on the menu, make sure you have a wine that can stand up to them.

Go From Light to Dark
Obey the rules of wine-tasting by starting with the light stuff and intensifying the experience gradually. Begin your odyssey on a light note with white and milk chocolate, moving gradually to a medium intensity. End with the darkest and most bitter of chocolates, and matching your wines in ascending order of darkness and weight.

White chocolate and wine

White Chocolate
When it comes to white chocolate you want a wine that will pick up more buttery tones of the confection. Best bets include Chardonnay, Sherry, Muscat, or Moscato d’Asti.

Milk Chocolate
Dessert wines, Pinot Noir, Merlot, Reisling, Muscat and Pinot noir are all great matches for milk chocolate, as is champagne. Bubbly provides a crisp dry contrast for the creaminess of the milk chocolate, as the fruitiness of red wines may be cancelled out by high sugar levels, leaving the wine tasting bitter.

Dark Chocolate (50-70%)
Intense chocolate calls for intense wine. Savignon, Cabernet, Zinfandel, and Pinot Noir are all good complements for dark chocolate and a Chianti matches well with a chocolate with a 65% content of cocoa.

Bittersweet Chocolate (70%-100%)
Chocolate gourmands consider bittersweet chocolate the creme de la creme, so you need a wine that can take on the range of flavor. Think Beaujolais, Shiraz, Bordeaux, Orange Muscat, and Zinfandel for the bitter stuff. Also, feel free to try a sparkling wine or champagne with a variety of chocolates. Dessert wines are also generally well suited to chocolate.

How did your wine-and-chocolate pairing go? Let us know once you’ve hit the sweet spot – we’d love to hear all about it!

The Benefits Of A Sprinkle Of Chia Seeds

SNL enthusiasts may recall the ‘Chia Head” sketch, featuring Kevin Nealon, Chris Rock, and David Spade as balding men who have “tried everything” and failed miserably in their futile attempts to regrow hair. The commercial spoof shows the actors throwing ineffective hair products in the garbage only to be pleasantly surprised by the discovery of “Chia Head.” This product, much like the “Chia Pet” novelty, requires the men to rub the gloppy formula on their heads, only to wake up the next morning having sprouted plantlike follicles in varying afro-like shapes – the most hilarious of which is probably Chris Rock’s Marge Simpson-inspired beehive-like do.

Funny as the sketch was, it is perhaps more amusing to realize that hair growth is one of the many health benefits of chia seeds. If only the SNL alum had known; a little sprinkle of chia really could’ve gone a long way.

Chia seeds

High in Nutrients, Low In Calories
It’s no accident that “chia” is the ancient Mayan word for strength. These tiny black seeds, related to the mint, contain 11 grams of fiber, 4 grams of protein, 5 grams of omega-3s, as well as a decent percentage of calcium, magnesium, manganese, and phosphorous. Chia seeds are a gluten-free, GMO-free, whole grain food, and one ounce contains a low 137 calories and one gram of carbohydrate.

Antioxidant Rich
The antioxidants in chia seeds prevent the production of free radicals that can cause damage to cell molecules and contribute to cancer and aging.

Fiber Rich
Although chia seeds have 12 grams of carbs per ounce, 11 of those are fiber, which means that these 11 grams are not digested by the body, do not raise blood sugar, and don’t require insulin for disposal. The high-fiber content means that the seeds can absorb as much as 10 to 12 times their weight in water, thereby increasing fullness, slowing food absorption, and decreasing feelings of hunger. Chia seeds are one of the best fiber sources in the world, helping to feed good bacteria in the intestine and promoting proper digestion.

High In Protein
Chia seeds are about 14% protein by weight and contain a good balance of amino acids, which assists in helping our body to process the proteins in them. High protein can reduce appetite and is shown to lower food cravings by 60% and the need for nighttime snacking by 50%.

Can Improve Athletic Performance
A recent study was conducted to find out if there was truth to the legend that Mayans and Aztecs used chia seeds as high-performance fuel. Six participants were given carb-loaded Gatorade or a mix of Gatorade and chia seeds. After a workout involving an hour on the treadmill followed by a 10-kilometer run, it was discovered that both groups performed equally well, suggesting that the chia seeds were just as effective as Gatorade in fueling athletic performance.

Incorporating Chia Seeds In Your Diet
Chia seed can be eaten raw or added to puddings, porridges, and baked goods. They can be sprinkled on yogurt, cereal, vegetables, and rice and can even be used as egg substitutes because of their ability to absorb water and fat. Recommended dosage is 20 grams, or about 1.5 tablespoons, twice daily.

Do you have any chia-seed recommendations for us? We’d love to hear from you!

Woman smiling

Supplements That Nourish Skin From The Inside Out

TV watchers will no doubt have been inundated by a variety of vitamin and supplement commercials. You may have heard pitches for skin restoring supplements with phytoceramides and lipowheat for “maintaining healthy skin hydration” or the multi-collagen protein capsules that “contain 5 sources of potent collagen including Types I, II, III, V, and X.”

Perhaps you’ve even been offered a complimentary sample of the skin and total body dietary supplements to “support cognitive skills while enhancing the look of your skin.’
In short, when it comes to choosing supplements for your skin, it can get pretty confusing, but it all really comes down to the basics.

Vitamin D
Vitamin D is important for helping to prevent colon, esophageal and great cancer and activates your immune system to fight infection. Unfortunately, according to Michael F. Holick, MD, PhD, of women over the age of 50, less than 10% are getting their proper Vitamin D intake. Good sources of vitamin D are fatty fish, milk, egg yolks, cereal and sunlight It is recommended that you get 1,000 IU of Vitamin D per day. Vitamin D can also strengthen muscles and relieve bone and muscle aches in pain sufferers.
Red supplement tablets

Calcium
Calcium builds and preserves strong bones and is crucial for the nerve and muscle function. Unfortunately, when you hit 50, your bone tissue breaks down faster than it is being built, which is why you need more. Try and get 500 mgs up to two times a day. Calcium can also decrease risks of developing polyps that lead to colon cancer.

Magnesium
Lack of magnesium puts you at higher risk for type 2 diabetes, according to the Harvard’s Women’s Health Study and the National Health and Nutrition Examination Survey found that older adults have a lower ability to absorb it from food. In addition, diuretics and antibiotics can also hamper your absorption, Try to find a multivitamin with 350 mg of magnesium. You may also find it lowers your blood pressure, as indicated by preliminary research.

B Vitamins
Studies suggest that B6, B12, and folate may all lower risk of stroke and heart disease, according to David L. Katz, MD, MPH, director of Yale Prevention Research Center. As you age, the quantity of acid in your stomach goes down, and that acid is necessary to release B12 from foods. Because of this, between 10 and 20% of older Americans have trouble with B12 absorption. Try and find a multivitamin with 400 mcg of folic acid, 2.4mcg of B12 and 1.5 mg of B6 and get ready for trouble from the cops about being too young to drive.

What supplements do you use to nourish your skin? Let us know!

Cinnamon sticks and powder

Sprinkle On A Little Cinnamon

Comedian Jerry Seinfeld once said, “Cinnamon. It should be on tables in restaurants along with salt and pepper. Anytime someone says, “Oooh, this is so good- what is this?’ The answer invariably comes back, ‘cinnamon.’ Cinnamon. Again and again.” Indeed, one can’t go too wrong with cinnamon. It goes with everything from toast to apples, tea to coffee, rice pudding to noodle pudding. Even Pizza Hut can hardly deny the boost to their sales caused by the addition of cinnamon sticks to their dessert menu. And now cinnamon can add another feather in its cap. It’s good for you!

Source of Antioxidants
Cinnamon is full of antioxidants that protect against free radical damage and slow the process of aging. Researchers have found forty-one protective compounds in the spice, and that’s only to date!

The OTAC scale, used to measure antioxidant concentration ranks cinnamon a respectable number 7 in all herbs, spices, and foods and was the hands down antioxidant- concentration winner in the herbs and spices category, beating out rosemary, thyme and oregano.

Cinnamon in a mug

Inflammatory
The antioxidants in cinnamon also contribute to its anti -inflammatory effects, which can help decrease the risk of cancer, diminish decline of brain function, and heart disease. Research has revealed the presence of over seven kinds of flavanoid compounds in cinnamon, which are known for their ability in fighting disease -causing inflammation throughout the body. Because of its anti-inflammatory properties, cinnamon is also an effective source of pain relief, helping to soothe muscle soreness, allergic reactions, and PMS pains.

Heart Health
Another health benefit of cinnamon is its ability to reduce cholesterol levels and high blood pressure, two of the most common factors for heart disease. Compounds in the spice can reduce LDL (bad) cholesterol while stabilizing HDL (good) cholesterol, promoting heart health.

Research also shows cinnamon boosts blood circulation and aids the body in its ability to repair tissue after it’s been damaged, including heart tissue.

Fights Diabetes
Also an effective anti-diabetic, cinnamon can help lower levels of blood sugar and improve insulin sensitivity. This is because cinnamon is capable of blocking enzymes that allow the blood to absorb glucose, decreasing the amount of sugars that enter the bloodstream, which is especially beneficial to diabetics.

Cinnamon powder

Prevents Cognitive Decline
Cinnamon protects cognitive function by activating proteins that protect brain cells from damage and reduces oxidative stress. Furthermore, its high concentration of antioxidants and anti-inflammatory compounds make it a candidate for possible therapeutic treatment in preventing age-related disease.

Lowers Risk of Cancer
You can also add the ability to lower cancer risk to this spice’s already impressive resume. Cinnamon protects against cell mutation, DNA damage and tumor growth, Studies show that is the compound cinnamaldehyde that is responsible for the inhibition of cancer growth and also the cause of apoptosis, the self-destruction of cancer cells.

Protects Against Bad Breath
Cinnamon Trident, anyone? Studies show cinnamon contains extracts that protect against bacteria that cause bad breath, cavities and tooth decay. Furthermore, the essential oils in cinnamon have proven more potent than any other known plant extracts. It can be used naturally as an anti-bacterial mouthwash and as a flavoring agent in chewing gum to remove oral bacteria.

What do your sprinkle your cinnamon on? Let us know your innovative ways of spicing things up!