Innate WINTER wellness - week 9 nutrition plan
Hello and welcome to week 9!
Herbs and spices - do you use many in your cooking? Once upon a time, I would buy pre-packed salad dressings and cooking sauces to add to my food. Little did I know just how many additives are in there! Once of the main culprits is sugar.
Herbs and spices offer a huge range of flavours and give food great colour and texture also. Here's some of the top ones and why they are so good:
- Cinnamon - has potent antioxidant activity, helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood. It's main effect though is it has a potent ability to lower blood sugar levels. I add some to my cereal each morning to get my daily dose.
- Sage - may be able to improve brain function and memory, especially in people with Alzheimer’s disease. Studies have also shown it can improve memory function in healthy people, both young and old!
- Turmeric - contains the compound Curcumin which has a strong anti-inflammatory property, to the point where it matches the effectiveness of some anti-inflammatory drugs. Chronic inflammation is the cause of many diseases in the Western World.
- Cayenne Pepper -The active ingredient in it is called capsaicin, which has been shown to reduce appetite and increase fat burning in many studies
- Ginger - Ginger is a popular spice used in several forms of alternative medicine. It has anti-nausea and anti-inflammatory properties. Some studies have linked daily use with lowered inflammation in the colon, therefore reducing the risk of colorectal cancer
- Rosemary - The active substance has been shown to suppress allergic responses and nasal congestion.
- Garlic - Garlic supplementation is well known for combatting sickness, including the common cold
These are just of few of some very popular herbs and spices with some fascinating health benefits! Can you try and add more into your diet?
Enjoy week 9!
BREAKFAST
LUNCH
SNACKS
DINNER
DAIRY AND VEGAN / VEGETARIAN ALTERNATIVES
More about Kelly Nicholas
Kelly Nicholas holds a Bachelor of Health Science Degree in Paramedicine and currently works as a Paramedic for Ambulance Victoria. Kelly is also a qualified personal trainer, having studied a second degree in Exercise Science. She has continued to evolve her passion for health and fitness over the years by completing many short courses, the latest being a specialisation in nutrition for exercise professionals. Kelly and her business partner Louise Moss, run Change it up Training - a small business running group exercise classes that helps motivate others to be the best/healthiest version of themselves.