Herbs & Spices
Thoughts of the week
“Herbs & spices”
You may already consume different combinations of herbs and spices in your diet but may not know the actual benefits they offer:
- Chilli
- Increases metabolism helping to burn fat
- Can reduce risk of stomach and prostate cancer
- Thins blood helping to promote heart health and protect against strokes
- Clears congestion
- Garlic
- Helps fight colds
- Can reduce LDL cholesterol
- Shown to lower blood pressure
- Rosmary
- Can ease nasal congestion
- Shown to reduce common allergy symptoms
- Fenugreek
- Can lower blood sugar due to its ability to improve insulin function
- Ginger
- Can ease different types of nausea such as sea sickness, morning sickness, sickness resulting from chemotherapy
- Shown to reduce pain causes by osteoarthritis due to in’s anti-inflammatory properties
- Cayenne Pepper
- Can reduce appetite and reduce fat burning
- Shown to have anti-cancer properties in animals
- Holy basil
- Can restrict the growth of bacteria, yeasts and cold
- Shown to improve immune system function
- Turmeric
- Can be powerful antioxidant
- Shown to be a strong anti-inflammatory
- Peppermint
- Can ease discomfort associated with irritable bowl syndrome (IBS) by reducing bloating in the abdomen
- Shown to have anti-nausea effects particularly when women give birth
- Sage
- Can improve brain and memory function by inhibiting the breakdown of acetylcholine
- Cinnamon
- Can lower cholesterol
- Shown to reduce blood sugar by improving insulin sensitivity
So next time you cook up a storm, select something for the menu or grab a snack, make sure you include some of the above in your choice!
Exercise of the week
Dynamic | Strength | Lunge | Lateral | A to B | Progressions
- Barbell on back | Uneven fixed weight (A1)
- Barbell in catch position | Uneven fixed weight (A2)
- Barbell overhead | Uneven fixed weight (A3)
- Barbell on back | Uneven moving weight (B1)
- Barbell in catch position | Uneven moving weight (B2)
- Barbell overhead | Uneven moving weight (B3)
Find out more about this program here
Recipe of the week
Steak, garlic spinach, balsamic mushrooms & sweet potato chunks
- Peel, chop a sweet potato into small chunks. Place on a foil lined baking tray, sprinkle over some mix herbs then bake in over for 20-25mins.
- After 15mins, choose a good cut of steak (we used sirloin) then trim of any excess fat. Heat in a pan with a sprinkle of sea slat for 2-3 mins each side, seasoning with chilli flakes towards the end. Leave to rest.
- Finely slice some mushrooms (we used chestnut) then lightly fry in a pan with a splash of olive oil & balsamic vinegar for 2-3mins. Put to one side.
- Heat some spinach over a pan of boiling water or in the bag in the microwave for 2-3mins. Let drain & steam escape then mix together in a bowl with some finely chopped garlic, black pepper and olive oil spread. Put to one side.
- Remove sweet potato chunk from oven, combine all ingredients together & serve as in picture.
Find out more about our nutrition plans here
