Volume 127 October 2012 Food & Fitness Spice Up Your Life! THE ELITE 8 cine has treated tion in type 2 dia- HERBS AND medical condi- betics improved SPICES tions with the glycemic control combination of in both the short Cinnamon various exotic and long term by Turmeric herbs and spices. lowering fasting From the common blood glucose and Garlic cold to the preven- hemoglobin A1C Ginger tion of cancer, levels. Scientists herbal remedies believe the theory Chili Peppers have been market- behind this phe- Thyme ed to cure just nomenon is that about every Oregano ailment imagi- Basil nable. For this reason it can In this issue, you’ll be difficult to learn about the “Elite distinguish be- 8 Herbs & Spices” tween what is that have added truth and what health benefits! is myth in the For centu- various health cinnamon may ries, ancient medi- claims of herbs mimic the effect and spices. of insulin by in- creasing glucose 1.Cinnamon absorption in tis- There has sues, and/or by de- been promising laying stomach research showing emptying. cinnamon having beneficial effects 2. Turmeric in the treatment of Turmeric, type 2 diabetes. or curcumin is tra- Studies have ditionally used as shown that cinna- the spice that mon supplementa- (Continued on page 2) Inside this issue: Websites of interest: Recipe Corner 4 webmd.com Take Two Yogas and Call 6 Me in the Morning health.com eatright.org cspinet.org Food and Fitness Spice Up Your Life! (Continued from page 1) proving hyperlipidemia, and chemotherapy. There is also gives curry its familiar yel- improving hyperglycemia. some research showing gin- low color. Turmeric is a yel- There has also been some ger can reduce the pain low, fleshy root similar in evidence that garlic can re- caused by osteoarthritis. appearance to the ginger family. For thousands of There is also some promis- years both Indian and Chi- ing research that ginger can nese medicine have used help prevent colon and turmeric as an anti- inflammatory agent. ovarian cancers. Additionally, the anti- 5. Chili Peppers oxidants in turmeric have been shown to reduce the Chili peppers are risk of certain types of can- common in Mexican food cers. This spice has also been shown to protect cer- duce the risk for different dishes. Native to Central types of cancers, such as co- America, the chili pepper lon and stomach cancer. Garlic may reduce the risk of cancer by decreasing oxi- dative stress and decreasing the number of reactive oxy- gen species in the body. 4. Ginger Ginger is an herb was introduced to the rest of commonly used to treat var- the world by Spanish and ious types of gastrointesti- Portuguese explorers in the nal issues. It has been 16th and 17th centuries. tain neurons in the brain, shown to decrease motion What gives chili pepper it’s possibly delaying or pre- venting the onset of Alzhei- spicy, hot flavor is a com- mer’s Dementia. pound called Capsaicin. 3. Garlic Capsaicin has been Garlic, or Allicin, has shown to reduce inflamma- been shown to have many tion and decrease pain beneficial effects on the car- caused by arthritis. Red diovascular system. Garlic chili peppers, such as cay- provides protective benefits enne, have been shown to to the heart by relaxing reduce blood cholesterol sickness, vomiting, gas, di- blood vessels, reducing arrhea, loss of appetite, and platelet aggregation, im- (Continued on page 3) the nausea induced by Page 2 FOOD AND FITNESS Spice Up Your Life! (Continued from page 2) Joy” because of its ability to with the ability to contribute to healthy skin and to pro- and triglyceride levels and tect against premature ag- also the formation of clots. ing. This strongly aromatic Feeling congested? herb has also been used to Capsaicin can help clear treat gastrointestinal prob- mucus from the nose and lems such as constipation throat. and stomach cramps. 6. Thyme The antibacterial properties of basil have Thyme is used as an been shown to stop the ingredient in many soups growth of some bacteria. and sauces as well as a gar- grow year-round. The oils Basil has been applied to in oregano have been shown wounds to prevent bacterial to have anti-bacterial effects infections. Adding basil to used to treat infections. The salad dressing may help to phytonutrients in oregano ensure that your vegetables have also been shown to are safer to eat. If you have have anti-oxidant proper- a small garden at home, ties, which can be protective growing your own herbs against cancer. Oregano is can be both rewarding and also an excellent source of economical. nish on many dishes. fiber and Vitamin K. Fiber Thyme is an excellent can help lower blood cho- How to dry herbs! source of Vitamin K, iron, Wash the herbs well. manganese, and calcium. Tie in a bunch at the This herb has been used for stem end using a rub- centuries to treat respiratory ber band or thin yarn. problems such as cough and bronchitis. Thyme is also Hang the herbs with packed with phytonutrients the stem ends up, in a that have been shown to warm, dry, ventilated have anti-fungal and anti- lesterol levels and Vitamin area of the kitchen . K aids in blood clotting and septic properties. Wait one to two strengthens bones. 7. Oregano weeks, crumble, and 8. Basil store the dried herbs Native to the Medi- in a sealed glass or terranean region, Oregano is Basil has been touted plastic container. known as the “Mountain as a powerful antioxidant VOLUME 127 Page 3 Recipe Corner Light and Spicy 2 tablespoons minced garlic Tomato Basil Tailgate Treats 1 tsp. dry yellow mustard Canapés 1/2 cup chopped green on- Tailgate treats don’t ions have to wreck your diet! In 2 stalks celery, finely fact, with a little planning chopped you can have a healthy vari- ety of snacks for you and 2 Tbs. prepared horseradish your guests. This month’s 1 cup or 1 ten ounce jar of Recipe Corner features a Zatarain’s® Creole Mustard spicy Remoulade sauce for 3 Tbs. catsup dipping, a colorful canapé Ingredients: using fresh basil, and two 2 tsp. lemon zest Whole wheat English muf- naturally sweet items, one 1/3 cup chopped parsley featuring cinnamon. fins, sandwich rounds or 1/2 tsp. salt crusty French bread slices Shrimp Remoulade Sauce 1/4 tsp. cayenne pepper Prepared Basil Pesto (see Combine olive oil recipe below) Turmeric is one of vinegar, garlic, and dry the ingredients in Creole 2-3 Roma tomatoes, sliced mustard and mix with a mustard. This remoulade Fresh mozzarella cheese, wire whisk. Allow to sit for sauce is typically used as a thinly sliced half an hour while other in- dressing with shrimp but gredients are being pre- Fresh basil for garnish can also be drizzled over pared. Combine rest of in- crab cakes or salmon cro- gredients in a bowl. Add oil quettes. and vinegar mixture and blend well. Can be kept several days in refrigerator. Flavors develop if stored overnight. (This recipe is an adapta- Cut English muffins tion of a recipe from Emeril into quarter-sized pieces or Lagasse with a reduced use cookie cutter for rounds. amount of oil and increased Spread each piece with 1 amount of mustard for a teaspoon prepared Basil 1/3 cup olive oil lower fat version.) Pesto. Place thinly sliced 1/4 cup red wine vinegar (Continued on page 5) Page 4 FOOD AND FITNESS Recipe Corner (Continued from page 4) by removing them from that is lower in fat and sug- stems, washing and drain- ar! tomato over pesto and top ing. Place in blender or 2 cups Kashi® GoLean with slice of mozzarella food processor; process Crisp!™ Cinnamon Crum- cheese. Garnish with basil leaves into small pieces. ble cereal Add garlic and pulse until finely chopped. Add nuts 1 cup oats and cheese, blending again. 1 teaspoon cinnamon Finally, add just enough ol- 1 teaspoon baking soda ive oil to make the mixture a smooth and spreadable 1 teaspoon baking powder paste, about 4 Tablespoons. ½ cup brown sugar Refrigerate this mixture for ½ cup peanut butter leaf if desired. 1 egg plus 1 egg white Fresh Basil Pesto Ingredients: 5-6 cups basil leaves, cleaned and drained 5 cloves fresh garlic up to a week or freeze for ½ cup grated Romano up to two months in an air tight container. Makes about three cups. Cinnamon Spice ½ cup craisins (sweetened dried cranberries) Cookie Bites Preheat oven to 400°. Blend first five dry ingredi- ents together. In a separate cheese bowl, blend sugar, peanut butter and egg whites. Stir 1 cup pecan halves soft ingredients into first 4 Tablespoons olive oil bowl then add craisins. Drop by spoonfuls onto tray Prepare basil leaves Here’s a whole grain cookie (Continued on page 8) VOLUME 127 Page 5 Take Two Yogas and Call Me in the Morning! Yoga has been associ- nized for its ability to help disability. ated with general well-being reduce stress and alleviate Morris K. Bowie, for centuries. A 5,000 year health problems. M.D., a rheumatologist at Yoga was introduced Bryn Mawr Hospital in PA in the US around the mid advises that yoga’s slow 19th century but was mostly movements and gentle associated with Hindu phi- stretches are very effective losophy. Today, yoga in the in relieving arthritic pain. US is recognized as a form They are especially good of exercise and relaxation, when combined with deep unconnected to any reli- gious domination. Although yoga is not considered treatment for any spe- cific illness, old tradition, yoga is it has been thought to have originated shown to in India.