Spice Up Your Menu Plan


Chalkboard Spoons with SpicesWhen you think about eating healthy to lose weight, you may begin to dread having to eat tasteless, bland foods for the next months of your life. However, healthy foods don’t have to taste bland. With the addition of some herbs and spices, you can boost flavor and enjoy great health benefits. Skip the fats and salt by adding some of the following herbs and spices to your favorite dishes.

Cinnamon – Cinnamon is packed with antioxidants and helps the body better regulate insulin, keeping blood sugar levels stable. Add it to fruits and other dishes that you want to add some sweetness to so you don’t have to dump on the sugar.

Turmeric – Turmeric is great with seafood, chicken, and even with rice. You can add a bit to your eggs in the morning or use it in a healthy, homemade salad dressing. Turmeric helps reduce inflammation and may help to fight cancer and prevent heart disease.

Chili Powder and Pepper – This spice is great in many dishes, and it’s the capsaicin found in the hot chilies that give this spice it’s health benefits. Adding this spice to your dishes can help your body better deal with bad cholesterol. It also has weight loss benefits, since the capsaicin helps the body burn fat and boosts metabolism.

Ginger – Ginger has been used medicinally to help calm the stomach and fight off colds. However, new research shows that it can also help treat arthritis, reduce inflammation, and treat pain. While fresh ginger offers the best results, even powdered ginger offers some great health benefits. It can even help to fight off cravings, aiding in your weight loss efforts.

These are just a few delicious spices and herbs to add to your foods. Some other great options you can use to spice up your menu plan include garlic, cloves, parsley, mustard, black pepper, and coriander.


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MRC of Vancouver started me going in my attempt to loose 30 years of weight gain!! I have been using their program for about 18 months and have actually lost 30 pounds. I have changed the way I eat. I've learned what foods are best for ME. By analyzing my DNA and hormones, they helped me learn to eat what was right for me. I have "tweeked" my purchases and preparation of food to make eating healthy and still fun for me. I eat lots of veggies and salads and include a healthy diet of protein. These are very satisfying. Do I "cheat" now and then? Yes, but I don't like how I feel after eating sugar and lots of carbs so I return to my good foods quickly and continue to see my weight drop. I walk my little dog four times a day and have a part-time job that allows me a lot of movement. I feel so healthy and wonderful. It's easy to continue to eat and live a more healthy lifestyle! When I confessed about eating the wrong "foods", the gals simply encouraged me and gave me fresh ideas to satisfy my taste buds. I always felt I could be honest during my consultations with no fear of being lectured! I plan to continue until I reach my desired weight. I expect to reach my goal by 2017. After I reach my weight goal, I plan to remain in good health with my new found healthy way of eating the calories I need to maintain my proper weight. My Dr. is very pleased at my progress. She wondered how I have lost 30 pounds.

— Diane P. Heesch Nims-Smith

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