{"id":890,"date":"2018-03-15T05:25:24","date_gmt":"2018-03-15T09:25:24","guid":{"rendered":"https:\/\/dispatch.barbersurgeonsguild.com\/?p=890"},"modified":"2018-03-15T05:25:24","modified_gmt":"2018-03-15T09:25:24","slug":"integrate-spice-improve-diet-health","status":"publish","type":"post","link":"https:\/\/barbersurgeonsguild.com\/es\/magazine\/integrate-spice-improve-diet-health\/","title":{"rendered":"How to integrate spice and improve your diet (and your health)"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">The use of a blend of seasonings and spices can not only jazz up an old favorite dish, but it can also introduce you to the world of cultural foods and help you cut back on the sodium and sugar in your diet.\u00a0It can also help us to add a whole lot of flavor.<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-892\" src=\"https:\/\/bsgsite.wpengine.com\/wp-content\/uploads\/2020\/06\/dominik-martin-327-unsplash-300x199.jpg\" alt=\"\" width=\"1180\" height=\"782\" \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Spices, herbs and flavorings are a great way to add flavor and nutrition to food without adding calories. \u201cUse these to season and flavor food so that you won\u2019t need to add tons of high calorie sauces or oils to make food taste good. I tell my clients to use these freely and get creative,\u201d says <a href=\"http:\/\/www.alixturoffnutrition.com\/\">Alix Turoff<\/a>, a registered dietitian<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, ginger and anise are great to help cut gas and bloat. \u201cTry mug of ginger tea with a little honey or try chewing on a few anise seeds after dinner to soothe you,\u201d says \u00a0Bonnie Taub-Dix, RDN, creator of\u00a0<\/span><a href=\"http:\/\/betterthandieting.com\/\"><span style=\"font-weight: 400;\">BetterThanDieting.com<\/span><\/a><span style=\"font-weight: 400;\">\u00a0and author of\u00a0<\/span><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.amazon.com\/Read-Before-You-Eat-Taking\/dp\/1979739722\/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1513656967&amp;sr=1-1&amp;keywords=read+it+before+you+eat+it\">Read it Before You Eat It &#8211; Taking You from Label to Table<\/a>.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\"> Peppermint works in a similar fashion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Turmeric helps to reduce inflammation. \u201cTry sprinkling some on chicken (it pairs deliciously with cumin and smoked paprika!) or fish. It\u2019s even become trendy to drink turmeric in tea or water,\u201d says Taub-Dix.<img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-893\" src=\"https:\/\/bsgsite.wpengine.com\/wp-content\/uploads\/2020\/06\/taylor-kiser-373466-unsplash-200x300.jpg\" alt=\"\" width=\"574\" height=\"861\" \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cinnamon might help control diabetes. \u201cSprinkle some cinnamon on cottage or ricotta cheese and top a frozen whole grain waffle with this combo for a breakfast that\u2019ll last until lunch!\u201d says Taub-Dix.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The use of spices can also help us use less salt, and too much sodium is dangerous to our health in many ways, from bloat to heart disease. Consider ditching the salt in the shaker you keep on your table and instead, fill it with an array of your favorite spices. \u201cCreate your own signature blend&#8230;or create a few different blends that you can easily reach for instead of salt,\u201d says Taub-Dix. \u00a0(These blends make great gifts, too!)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When stocking up on spices, you have to think about the type of cuisine that you like and cook often. \u201cIf you&#8217;re into Italian food, you&#8217;ll want an Italian seasoning and you can either get each spice individually or purchase a blend which will typical contain\u00a0Marjoram, Thyme, Rosemary, Sage, Oregano &amp; Basil,\u201d says Turoff. \u00a0For Indian cuisine, you&#8217;ll want to have Cardamom, Cloves, Curry, Cumin, Coriander, Nutmeg, Ginger, Fenugreek, Turmeric, Garam Masala and Saffron. Middle Eastern: Cumin, Cardamom, Nutmeg, Turmeric, Sumac, Caraway, Za&#8217;atar. Mexican Cuisine: Cumin, Coriander, Garlic &amp; Onion Powder, Chili Powder, Paprika (Smoked Paprika is even better\/stronger), Cloves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a few ways to use fresh herbs and spices in your cooking:<\/span><\/p>\n<p><strong>Taco Seasoning<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cTake your meat and put it in a Ziploc bag, chop up 1 onion and throw it in the bag (don&#8217;t worry about slicing it perfectly, it\u2019s just for flavor), 1 lime, cut in half and squeezed (leave the rind in the bag for more flavor), Garlic Powder, Onion Powder, Salt, Black Pepper, Cumin and Smoked Paprika. Marinate for 30 minutes or more for the perfect taco seasoning,\u201d says Turoff. Add chili powder or cayenne if you like it spicy!<\/span><\/p>\n<p><strong>Making herbs last<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIf you have fresh herbs and don&#8217;t want them to go bad, a good trick is to chop them up and put them in an ice cube tray. Add a little water or chicken\/vegetable broth and freeze them and now you have fresh herbs whenever you need them!\u201d says Turoff. (The water\/liquid will evaporate when you&#8217;re cooking)<\/span><\/p>\n<p><strong>Weight control<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThere is some research into spicy foods and metabolism but it seems like most of them are a little bit over exaggerated so I don&#8217;t usually tell people that spicy foods boost metabolism BUT I do find that you can&#8217;t eat as much spicy food so it helps you to <a href=\"https:\/\/dispatch.barbersurgeonsguild.com\/a-primer-on-calories\/\">control your portions<\/a>,\u201d says Turoff.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>The use of a blend of seasonings and spices can not only jazz up an old favorite dish, but it can also introduce you to the world of cultural foods and help you cut back on the sodium and sugar in your diet.\u00a0It can also&#8230;<\/p>","protected":false},"author":22,"featured_media":891,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[165],"tags":[],"class_list":["post-890","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-intel"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - 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