In The Pink 411: November 2018

Eating healthy and nutritious foods is always a good idea, but it is not always a delicious idea. Ask anyone who’s been on a diet, and they’ll tell you that they ended up eating many of the same foods over and over (and over again). As much as we love chicken and steamed vegetables, you can only eat those so many days in a row before your mind and your stomach starts to wonder if there’s a better option out there (maybe at that burger place down the street, for example).

Before you go cheating on your chicken, think about this: adding variety to your meal plan doesn’t have to mean coming up with crazy new concoctions every night. In fact, it can be as simple as changing up the herbs and spices in some of your favourite healthy meals. Getting creative with your flavour profiles can add some much-needed variety to your diet, so you won’t have to satisfy your cravings with processed foods and drive-thrus.

We found nine delicious herbs and spices that won’t only add a little kick to bland foods, but will also help you in your weight loss efforts. Get ready to add a little spice to your life (or at least your diet).

1. Cayenne pepper. Cayenne pepper is a classic option for adding a little (or a big) kick to a variety of dishes. Different types of cuisine, from Mexican to Thai, all utilize cayenne pepper for its heat value and delicious flavour. But cayenne pepper will burn more than just the roof of your mouth—it can help you burn calories, too!

Cayenne pepper’s weight loss benefits are mainly a result of capsaicin, an ingredient found in several types of peppers. Capsaicin is thought to help speed up your metabolism and decrease your appetite, both of which can play a role in helping you lose weight. Additionally, the spice factor in cayenne pepper causes your body temperature to rise, so your body has to work to cool itself down, resulting in calorie burn. Of course, if your body gets accustomed to all that heat because you eat too much spicy food, then the weight loss benefit will probably decrease.1

As we mentioned above, cayenne is a pretty flexible spice. People get their doses of cayenne in a variety of ways, from adding it to their favourite sauces to mixing it in their drinking water (yes, really). You can get creative by adding it to your meat marinades or rubs, or, if you have a hard time with the heat, you can even mix a small amount of powdered cayenne into a flavourful smoothie.

Here are two of our favourite recipes that you could easily add cayenne to:
Tangy Buffalo Burgers with Pickles and Slaw
Cabbage Roll Chicken Enchiladas

2. Ginseng. Ginseng is an ingredient that is popular in many Asian dishes. It has a somewhat bitter, earthy taste, but that means that it can add an interesting depth of flavour to different dishes.

Ginseng has been used medicinally for a variety of reasons, but we’ll focus on its weight loss benefits in particular. While ginseng for weight loss is still a topic of study and research, ginseng may affect the way your body absorbs and forms fat,2 meaning it could have a real impact on your weight. Some people also say that ginseng curbs their appetite,3 helping them eat less.

Ginseng is sometimes considered an acquired taste, but it is fairly easy to add it to your diet. Ginseng tea can be made from fresh ginseng (though the taste might be too bitter for some), and with many varieties of ginseng powder available, you can add a little ginseng zing to just about anything. Try adding it to your favourite Asian dishes: start small as you get accustomed to the taste!

Ginseng would also make a good addition to these recipes:
Vietnamese Tofu Veggie Rolls
Miso and Tahini Baked Eggplant

3. Oregano. While this popular herb is actually part of the mint family, you probably won’t see it paired with chocolate any time soon. Oregano is a very common spice used in many different cuisines (notably Italian and Mediterranean). Not only is it fragrant and delicious, but it also has several health benefits, including weight loss.

Oregano contains a compound called carvacrol, which has been studied for its properties as a weight loss aid.4 One such study suggested that it may actually suppress fat formation in the body.5

While oregano might not do much for your weight loss efforts if it’s included in a carb-heavy pasta dish, it’s a great way to add some strong flavours to meats and dressings. We have a few healthy-friendly recipes that could benefit from a dash of oregano.

Quinoa Pasta
Pizza Bake
Grilled Steak Caesar Salad
Sweet Potato Shepherd’s Pie

4. Ginger. This one might not surprise you, as ginger has been a popular health food ingredient for years. Many people tout the benefits of ginger tea, for example, for its ability to help you shed the pounds.

But what is it about this lumpy root that makes it so great for losing weight? Similar to capsaicin, ginger can help rev up the calorie burn and calm down your appetite. And since it also contains antioxidants, it’s really just a healthy choice all around.6

Ginger has a very distinct flavour, with a little spice and a lot of fragrance. It’s one of those things that can take a dish to the next level, if it’s used right. We’ve got a few suggestions for adding this incredible ingredient to your weekly meal plan.

Roasted Vegetable Salad (add grated ginger to dressing)
Zesty Lemon Chicken Salad

5. Cinnamon. It’s the darling of the dessert world, but cinnamon might be healthier than you would think.

Cinnamaldehyde, which gives cinnamon that familiar, sweetly spicy kick we all know and love, can help encourage cells to metabolize fat, rather than store it.7 What’s more, cinnamon may help create feelings of fullness,8 so you don’t eat as often (or as much). Of course, these benefits could be easily negated by all the sugar that usually accompanies cinnamon, so use it with caution.

One of the best things about cinnamon is its widespread popularity and incredible versatility. You probably have some in your kitchen cupboard right now, and it’s an easy and delicious addition to many drinks (coffee, tea, or even milk), smoothies, oatmeal, fruits, and more. It can even be used to add an interesting depth to savoury dishes (it pairs especially well with sweet potatoes). One way it shouldn’t be eaten? Alone. Eating a spoonful of cinnamon will have irritating or even downright painful effects. Stick with cinnamon-spiced recipes, and you’ll be fine. Speaking of, here are some great, healthy recipes that could be made even better with a little cinnamon.

Homemade Yogurt Parfaits
Vegan Overnight Oats
Mocha-Haze Protein Balls

6. Black pepper. While table salt doesn’t make the cut for our list (hey, sodium), its partner in crime, black pepper, does.

Piperine is the part of black pepper that makes us sneeze, but as it turns out, its useful for more than just clearing out your sinuses. Piperine may change or inhibit the way your body produces fat, setting off a “chain reaction” that ultimately results in, well, less fat.9Piperine may also be added to the many metabolism boosters on this list, furthering its potential as a weight loss aid.10

Even more so than cinnamon, black pepper is a kitchen staple. Don’t be afraid to use a heavier hand with the pepper mill when you want to add a little kick to your meals. It’s a great finishing touch to almost any savoury dish! Here are a couple worth trying.

Broccoli Melt
Sauerkraut and Polish Sausage

7. Cumin. With a very distinct, slightly smoky flavour, cumin is responsible for ramping up our taste buds in many dishes, particularly in Mexican food.

Cumin’s power actually lies in its ability to magnify weight loss efforts. One study showed that participants lost about 50% more weight when adding cumin to their already healthy diet.11 This might be because of the heat factor in cumin, which may get your metabolism working a little harder. Whatever the reason, cumin just might be an easy way to add a little oomph to your meals—and to your diet.

Cumin is very common in Mexican food recipes, but it can lend its flavour to many other dishes as well. We’ve got a few favourite healthy recipes that include this delicious spice.

Quinoa Chicken Burrito Bowls
Gluten-Free Chicken Fajitas

8. Cardamom. Possibly the “dark horse” of this list, cardamom has various medicinal uses, as well as culinary ones. It’s also used for its fragrance, which is a little woody and spicy. In cooking, however, it’s a popular choice for adding flavour to meats (especially chicken), rice, soups, and more.

As a natural diuretic, cardamom is sometimes used to reduce bloating and water retention, helping you lose weight. It also might be effective in boosting your metabolism so your body burns fat more efficiently.12

While the following healthy recipes don’t call for cardamom, the spice would be a welcome flavour to either one. You can also try using it as a simple spice for rice or roasted vegetables.

Ground Chicken Sloppy Joe
Chicken with Mustard Greens, Quinoa, and Oranges

9. Garlic. It may not do much for your love life, but garlic might help you as you’re trying to drop some pounds.

We know that when your body’s temperature rises, it has to work hard to cool itself down, thus resulting in calorie burn. Well, garlic has that effect on the body, meaning it could contribute to your weight loss efforts.

Chances are, you already use garlic pretty often in your cooking. We’ve got a couple healthier recipes that use garlic, too! Try them out.13

Turkey Chili
Bacon Leek Black Bean Soup

Eating healthfully doesn’t have to be boring or bland, and by spicing things up, you just might boost your weight loss efforts even more! Add these healthy recipes to your meal rotation, and see just how flavourful losing weight can be.

References/Sources:

Friday, 16 November 2018

Help Weight Loss One Pinch, Dash, or Sprinkle at a Time