<p> Alive Health & Wellbeing Newsletter Winter 2014 Isabella Plains Neighbourhood House & Conder Community House</p><p>Hello everyone, Winter has arrived and to keep us all motivated I am organizing another walking outing – this time to the Australian National Botanic Gardens, Clunies Ross Street in Acton. If you are free on Monday 30th June we will be meeting at the gardens at 10.00am for a leisurely stroll and perhaps coffee and calories at the café too!! Let me know if you would like to come along so we can wait at the entrance for you. Everyone is welcome. School holidays are nearly here and I will be continuing all classes over the school holiday break. I look forward to seeing you all there.</p><p>Cheers Nicky Mob: 0415524953 Email: [email protected] Day Class Time Level Venue Tuesday Strengthenin 10.00am Beyond Isabella Plains g for over Beginners - Neighbourhood 60’s Intermediate House (IPNH) Tuesday Pilates 6.00pm Open level IPNH Fusion class</p><p>Wednesday Strengthenin 10.00am Beginners IPNH g for over 60’s Thursday Strengthenin 10.00am Intermediate - IPNH g for over Advanced 60’s Friday Pilates 9.30am Open level Conder Fusion class Community House EVENT Where: Australian National Botanic Gardens, Clunies Ross Street, Acton When: Monday 30th June at 10.00am</p><p>Join your fellow classmates for a scenic stroll around the Botanic Gardens. Everyone is welcome.</p><p>Tidbinbilla 2013 Some Important Info about Herbs and Spices…</p><p>Don’t be intimidated when you see lots of ingredients in a recipe--most of the time, many of those ingredients are just herbs and spices. I love lots of herbs and spices in recipes! While many of these seasonings are optional, I recommend that you add as much as you can. Why? Every time you flavour your meals with herbs or spices you are supercharging your food without adding a single calorie. You can transform something ordinary and bland into something truly extraordinary, by adding herbs and spices. Did you know that herbs and spices contain some of the most potent antioxidants of any food? In fact, many herbs and spices rank even higher in antioxidant activity than many fruits and vegetables, which are obviously very high in antioxidants too. Herbs and spices add tons of extra flavour, and when combined with other foods, they actually boost the natural antioxidant and anti-inflammatory power of the food. </p><p>In fact, the combination of certain herbs and spices with specific foods magnifies the antioxidant, anti-inflammatory, and nutrient value exponentially! </p><p>Besides antioxidants, here are some of the other ways herbs and spices are a valuable addition to your diet: Fat Burning - Herbs and spices are thermogenic, which means they naturally help to increase metabolism, partly because they are so nutrient-dense. Some spices are also good at regulating blood sugar and controlling insulin. When your blood sugar is well controlled, you are more likely to burn fat than store calories as excess weight. </p><p>Many spices and herbs actually have medicinal value– Scientific studies show that herbs and spices can actually work as well or better than some medications for certain health issues. (Be sure to check with your doctor first as some herbs and spices may interfere with any medications you are taking). </p><p>Some ways that spices can work as well as medications: </p><p>One study of people with Type 2 Diabetes showed that as little as two teaspoons of cinnamon a day significantly reduced blood sugar levels, almost as well as insulin, and lowered LDL cholesterol and triglyceride levels. Researchers found that the active ingredient in turmeric (curcumin) is more effective slowing down the development of Alzheimer’s than some medications used for this condition. Alzheimer's symptoms caused by inflammation and oxidation are eased by curcumin's powerful antioxidant and anti-inflammatory properties. A compound in this spice also speeds up the recovery time from strokes. Curcumin has also been proven as effective as ibuprofen for treating pain and inflammation. </p><p>A recent medical report showed that saffron may be highly effective against liver cancer, by inhibiting growth and multiplication of cancer cells and stimulating the death of liver tumour cells. Researchers at Pennsylvania State University reported that adding two tablespoons of a spice mixture (rosemary, oregano, cinnamon, turmeric, black pepper, cloves and garlic) to meals cut triglycerides by as much as 30%.</p><p>Studies have shown that just 1 gram of ginger before surgery is effective and can be more effective than standard anti-nausea medication following surgery. </p><p>Cumin can stimulate digestive enzymes and help break down nutrients, so they are utilized by the body better. Cumin seeds have a unique ability to keep blood glucose in check. Researchers compared the effects of cumin and a commonly used diabetic drug and found that the cumin worked as well as the diabetic drug regulating insulin and glycogen, and worked even better than the diabetic drug at protecting the kidneys and pancreas. </p><p>Here are some other health benefits of some of the most popular herbs and spices: </p><p> Rosemary and basil are anti-inflammatory.  Cumin, turmeric, and sage fight dementia.  Cayenne, coriander and cinnamon help to regulate insulin and burn fat.  Lemon grass, nutmeg, bay leaves and saffron have a calming effect.  Turmeric fights cancer and helps prevent Alzheimer’s disease.  Oregano is anti-fungal and antibacterial.  Garlic, mustard seed and chicory are excellent for the heart.  Basil and thyme help your skin become softer and smoother.  Turmeric, garlic, basil, cinnamon, thyme, saffron, garlic and ginger boost the immune system.  Coriander, rosemary, cayenne, allspice and black pepper help banish depression. The following spices contain the most antioxidants and super-nutrients, so use them often and liberally! </p><p> Turmeric  Basil  Cumin  Cayenne or hot pepper flakes  Cloves  Cinnamon  Nutmeg  Oregano  Ginger  Marjoram  Sage  Thyme </p><p>As with most plant foods, growing your own herbs and adding them directly to your meal will not only enhance the flavour but will contribute a superior nutrient content often lost in transit to the supermarket. For those of you with more time- rather than buy the bottled supermarket spices (which often have other ingredients in them) - source the seeds from your local health food shop or supermarket and grind the spices in a mortar and pestle so you know exactly what you are eating!</p><p>Enjoy, and spice up your life a bit! Tidbinbilla 2014</p><p>Source: Anti- Aging Superfood Recipes By Catherine Ebeling RN BSN,www.simplesmartnutrition.com and Mike Geary, www.TruthAboutAbs.com </p>