Cinnamon

Spice Up Your Holiday's with Cinnamon!

The strong smell of cinnamon is distinctive and has the power to take you right back to a Holiday memory or reminder of a favorite food. It once held such significance that wars were fought over it, it determined social and economic class and was also used as currency. It has even been said to have healing powers. So what is it about this Holiday spice that is so special?

What exactly is Cinnamon?

Cinnamon actually comes from a small evergreen tree native to Sri Lanka. True Cinnamon, or “Ceylon” Cinnamon is tough to find and most Cinnamon sold here in the United States is actually Cassia, a related spice. Cassia is also from a small evergreen tree but is native to China and Vietnam, and is obviously very similar to Ceylon Cinnamon. The powdered spice we recognize comes from the bark of those evergreen trees which provides us with a wonderful aromatic holiday flavor.

What are these “healing powers?”

The oils present in the bark are what hold the healing powers - cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol. Cinnamaldehyde, helps prevent over-clotting of our blood platelets. Too much clotting of the platelets can lead to inefficient blood flow in the body. It also helps to release arachadonic acid (a fatty acid in our bodies) which has an anti-inflammatory effect. Other components of the oil have been shown to stop bacterial growth, boost cognitive processing and have been used for warming effects in the body. Perhaps one of the greatest discoveries is cinnamon’s effect on blood sugar levels. Cinnamon actually slows the rate at which your stomach empties after meals, which in turn decreases or slows the rise of blood sugar levels. Recent studies, including US Agricultural Service and Journal of Clinical Nutrition, are showing that cinnamon helps to stimulate insulin receptors, helping to increase the cell’s ability to use glucose. This is particularly important in those with Type 2 Diabetes (23.6 Million Americans). Less than ½ teaspoon per day will reduce blood sugar levels in those with Type 2 Diabetes. Because of this effect on blood sugar levels, most people will find that cinnamon also cuts their cravings for sugar!

Cinnamon is also a very strong antioxidant. When measured against anise, ginger, licorice, mint, nutmeg and vanilla (all spices said to be strong antioxidants), cinnamon actually prevented oxidation more effectively than any of them! Mint was the 1st runner up.

Does Cinnamon have any calories?

Yes it does. Cinnamon contains about 6 calories per teaspoon. It has some fiber, iron and calcium and 2 teaspoons holds about 40% of the daily recommended intake of manganese!

So try starting your day off with some cinnamon tomorrow. Sprinkle a teaspoon or two in your oatmeal, breakfast shake or even in your cottage cheese!

Or you could try some Cinnamon Pumpkin Waffles!!

Ingredients:
1 cup whole wheat flour
1/4 cup wheat germ
1/3 cup white sugar
1 teaspoon ground cinnamon
1 teaspoon pumpkin pie spice
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 tablespoon baking powder

3/4 cup milk
1/2 cup pumpkin puree
2 tablespoons melted butter
2 tablespoons olive oil
1/2 cup unsweetened applesauce
1 egg
1 egg white
1/2 cup chopped pecans

Directions:
1. Preheat a waffle iron according to manufacturer's instructions. Combine flour, wheat germ, sugar, cinnamon, pumpkin pie spice, nutmeg, salt, and baking powder in a bowl. Set aside.

2. Beat together milk, pumpkin puree, butter, oil, applesauce, whole egg, and egg white. Stir flour mixture into the pumpkin mixture along with the pecans.

3. Ladle the batter onto the preheated waffle iron. Cook the waffles until golden and crisp, 5 to 7 minutes. Makes 4 Servings.

Nutrition: 480 calories per serving


Now, dont you dare go and tell people that I told you cinnamon rolls and snickerdoodles and Churros were healthy! Its the spice thats healthy not the rest of the stuff underneath it!

Blessings,
Ashley

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National "Clean Out your Refrigerator" Day

Okay, so "National Clean Out your Refrigerator Day" was actually November 15th...but I forgot to post the article - and Im sure you can probably still clean out your fridge if you want in December.


Who knew there was a holiday dedicated to cleaning out your refrigerator? I personally think it’s a marvelous idea because I guarantee there is someone reading this article thinking about the unknown jars and bags in the back of their fridge they’ve been too scared to pull out for fear of what might be growing. Gross! Cleaning out your fridge should be a routine part of your monthly health maintenance checklist.

• Stocked up on my vitamins? Check.

• Monthly breast self exam? Check. (This one’s for the ladies…)

• Health Insurance Paid? Check.

• Dietitian Appointment? Check.

• Refrigerator Cleaned out? Ummm...

Expiration dates are there for a reason! Food manufacturers are looking out for your safety when they stamp that food with a sell by or use by date. They aren’t there for show. It amazes me when people say “it smells okay, so its fine.” Yes, but do you really think bacteria grow instantly? It might not smell yet because the population of bacteria that’s setting up camp may not be large enough to exude a smell. By the time something actually does smell, it means the amount of bacteria has become large enough for you to sense. Let’s take a look at storage limits for food groups so you can start chucking things in the trash!

Meats - Raw meat is safe in the fridge for about 1-2 days, and then you need to cook it or stick it in the freezer. Chicken breasts and whole cuts of meat can stay in the freezer for up to 1 year. Ground beef, chicken and turkey can stay frozen for up to 2 months. Deli meats in the fridge that are opened are only good for about 5 days, but unopened can last up to 2 weeks in the fridge.

Eggs – Eggs will last 3-5 weeks in the fridge, although their yolks will be noticeably different (more runny) after about 2 weeks.

Condiments – Condiments can last about a year in the fridge, these always have an expiration date so be sure to double check your sauces, dressings and that ketchup bottle that’s been sitting there for a while…

Cheeses – Soft cheeses like brie tend to spoil faster than the hard cheeses like cheddar and swiss. Soft cheeses will last 1-2 weeks where cheddar can probably make it about 4 weeks. It’s important to note that you cannot just cut the mold off of cheese and eat the rest! Mold has fingers, which means that mold seen on the outside means that it’s also inside the cheese. So if you see mold throw it out!

Produce – You should shop for produce every week. Make sure you don’t over-buy your fruits and veggies (even if they’re on sale!) because this will lead to spoilage and food waste. Buy just enough for the week. Remember, the grocery store isn’t going anywhere; you can always stop in to pick up some more romaine lettuce for dinner.

The CDC estimates that 76 million Americans get sick each year from foodbourne illnesses and about 5,000 people die from foodbourne illnesses. Many foodbourne illnesses can come from contaminants that have somehow made their way into the food item but there are some causes from bacterial growth inside the food itself like Botulism and Staphylococcus aureus (aka Staph infection).

You also want to make sure and wipe down and clean the refrigerator itself. The shelves, doors and drawers. Food can drip or spill and if it isn’t properly cleaned that can promote growth of bacteria and mold and could contaminate new and fresh food. Steps to clean your fridge:

1. Remove all the food items from the fridge and throw out any expired or rotten food.

2. Using a washcloth and plain white vinegar, wipe down the shelving, drawers and walls in order to kill and prevent any mildew, mold or other bacterial growth.

3. Create a mixture of ¼ c baking soda and 1 quart warm water and scrub the inside of the fridge thoroughly in order to remove the vinegar, sanitize and remove odors.

4. Wipe down any dirty jars or containers and place food items back in the fridge!

5. This should be done about every 3 months (4 times per year).


Have Fun!!!

Blessings,
Ashley

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