Cinnamon: More Than Just a Holiday Treat

With its unmistakable aroma, cinnamon is considered to be one of the consummate spices of the holiday season. It’s one of the oldest known spices, traditionally used for centuries in many cultures for its medicinal qualities. Cinnamon was once so highly prized, wars were fought over it and it was used as currency! Fortunately, these days you can enjoy the benefits of cinnamon with as little effort as a trip to the grocery store.

Below are just some of the wonderful health benefits:

1. Great source of manganese, fiber, iron, and calcium.

2. Just ½ teaspoon of cinnamon per day can lower LDL cholesterol.

3. Reduces the proliferation of leukemia and lymphoma cancer cells.

4. An anti-clotting effect on the blood.

5. Combined with 1 tablespoon of honey, ½ teaspoon of cinnamon every morning before breakfast has been shown to significantly relieve arthritis pain.

6. Acts as a natural food preservative, inhibiting bacterial growth and food spoilage.

7. Smelling cinnamon has been shown to boost cognitive function and memory.

8. Has the ability to control blood sugar, making it particularly helpful for those with Type 2 diabetes.

9. Good mouth freshener, removing bad breath.

10. Very effective for indigestion, nausea, vomiting, upset stomach, diarrhea and flatulence.


Enjoying this spice can be as simple as adding it to your morning oatmeal or evening hot apple cider. You can also sprinkle it in your tea, coffee or fruit. While we often think of it paired with sweet confections, it's addition to savory dishes can add a wonderful new dimension. Try the dish below and let us know what you think.


Chicken Biriyani Spiced with Saigon Cinnamon












Ingredients:
1 cup basmati rice
3 tbsp. canola oil
2 tsp. whole coriander
3 chiles de arbol, crumbled by hand
1 1/2 tbsp. kosher salt
2 1/2 tsp. ground Saigon cinnamon
6 garlic cloves, finely chopped
4 skinless, bone-in chicken thighs
4 skinless, bone-in chicken legs
1 large yellow onion, chopped
1 2" piece ginger, roughly chopped
1 jalapeno, stemmed, seeded and finely chopped
1⁄4 cup toasted sliced almonds, for garnish
Fried shallots, for garnish
Cilantro leaves, for garnish

Directions:
1. Heat the oven to 350 degrees. Put the rice in a small bowl and cover with water; let it soak for 20 minutes. Drain the rice and set it aside.

2. Heat the oil in a 4-qt. Dutch oven over medium-high heat. Add the coriander and chiles, and cook, stirring occasionally, until fragrant, 1-2 minutes. Add the salt, cinnamon, garlic, chicken, onion, ginger, and jalapeno, and cook, stirring frequently, until the onions soften, about 6 minutes.

3. Stir in the reserved rice and 1 1⁄4 cups water, and bring to a simmer. Cover pot and transfer to the oven; cook until rice is tender and chicken is cooked through, about 35 minutes. Transfer the pot to a rack and let it sit, covered, for 5 minutes. Uncover and fluff the rice with a fork. Transfer to a serving platter and garnish with almonds, fried shallots, and cilantro.


Enjoy!

Recipe source: www.saveur.com

"Say No to Holiday Weight Gain"

It's no secret that people tend to gain weight during the holiday season.

Contrary to popular belief, however, some research has suggested that on average people only gain about 1-2 pounds. While this may not seem like much, the average adult yearly weight gain is 1-2 pounds, suggesting that most or all of the weight gained is gained during the holidays but is not lost in the subsequent months. To put this in perspective, a woman weighing 140 pounds at 25 years old who gains one pound per year will weigh 150 pounds at 35 years old, 160 pounds at 45 years, 170 pounds at 55 years and so forth just from her holiday indulgence. Do keep in mind that these figures will differ individually, of course, as personal genetics, bouts of inactivity and poor eating are factored in.

It's also important to keep in mind that the most noted study was conducted using a relatively small convenience sample of only 195 adults. There's no reason to believe that excessive holiday eating coupled with a lack of activity can't increase an individual's weight gain to far more than the reported 1-2 pounds during this season.

So, how can you avoid the potential pitfall?

Enjoy the season and create some fantastic memories, but develop a personal strategy that keeps you accountable and on track for your fitness goals.

Here are some simple strategies you can use that can also give you a head start for the New Year:

1. Revoke your license to pig out. Constantly telling yourself that it's the holidays every time you are tempted to eat that extra helping or add another treat to your meal will only leave you sorry come New Year's Day. And, as discussed, since most people don't lose those added pounds of holiday weight gain, every year only adds insult to injury. Perhaps the single most effective method of controlling your eating is to keep a food diary. Research has shown numerous times that people are more likely to control their eating if they write down their daily consumption.

2. Eat before you eat. Fill your stomach with a healthy soup or a filling low-cal salad before going to a dinner party or holiday buffet. If you wait and allow yourself to get too hungry before you get there, you may find yourself face down a bowl of chips and dip.

3. Get some shut eye. Studies have shown that a lack of sleep can cause weight gain. Not only does it affect hormone levels, it may also affect your judgment where comes to your food and fitness choices as your blood sugar begins to wane.

4. Steal away. Moments, that is. Just because you don't have time for your normal hour long workout doesn't mean you should skip exercise all together. Remember some exercise is better than NO exercise. For instance, research has shown that similar health benefits can be gained from three ten minute workouts spread throughout the day as one long 30 minute session.

5. Eat your fruits and veggies. Not only will you benefit from the vitamins, minerals, and lifesaving anti-oxidants, you'll also fill your stomach with a smaller caloric impact than more fattening foods.

6. Get rid of the evidence. Send leftover party treats home with guests and keep high calorie treats out of plain sight for PLANNED cheat days; better yet, don't buy it until the cheat day is at hand.

7. Eat SLOOWWLY. It can take an estimated 20 minutes for your brain to register that you are full. If you eat too fast you could overeat and ingested more calories than you need before you realize it. Take your time, savoring the meal as well as the priceless moments with friends and family.

8. Take a bath. Actually, it doesn't have to necessarily be a bath, but do something that makes you feel pampered. I like a bath with soothing bath salts, aromatherapy candles and a magazine or book I feel I "don't have time to read."

9. Bathe your insides, too. Sugar, salt, and alcohol can leave you feeling a bit parched. Drinking plenty of water can not only keep you hydrated, it can also curb your appetite to keep you from eating too much.

10. Get back on the horse. If you do overeat, get over it start again. Eat lighter on the next meal or the next day if you overate at dinner. Be sure to get your workout in, but don't punish yourself by overexerting. All you'll do is open the door to injury or being too sore the next day.


Live. Learn. Move. Thrive!