Scottsdale Health February 2020
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nutrition<br />
/ by Gillean Barkyoumb<br />
Sweet<br />
Heart<br />
<strong>Health</strong><br />
Spice things up this<br />
Valentine’s Day<br />
Looking for ways to spice things up with your loved one this<br />
Valentine’s Day? Skip the mini chocolate hearts and red roses. If<br />
you really want to show them (and their hearts) some love, get<br />
them a spice rack!<br />
Research shows that certain spices – made from the seeds,<br />
berries, bark, or roots of plants – contain health-boosting<br />
compounds that can help lower cholesterol, boost antioxidant<br />
levels, provide heart-healthy minerals, and more.<br />
Adding these spices to meals this Valentine’s Day will also<br />
add delicious flavor and can make it easier to cut back on less<br />
healthy ingredients like salt, sugar, and added fat.<br />
Gillean Barkyoumb, MS, RDN is a registered dietitian and owner of Millennial Nutrition where she helps millennial<br />
women and moms live a more balanced lifestyle.<br />
Cinnamon<br />
Cinnamon is made<br />
by cutting the stems<br />
off a cinnamon tree,<br />
then extracting and<br />
drying the inner<br />
bark. The inner bark<br />
contains a high concentration<br />
of cinnamaldehyde,<br />
which is<br />
responsible for many<br />
of the health benefits<br />
of cinnamon. Studies<br />
show that consuming<br />
cinnamon daily<br />
helps lower triglycerides,<br />
cholesterol,<br />
and blood sugar--the<br />
trifecta of symptoms<br />
that affect heart<br />
health. Aim for 1 to<br />
2 grams of cinnamon<br />
per day, or about a<br />
teaspoon.<br />
TIP: Show your<br />
sweetheart you<br />
care by adding<br />
cinnamon to<br />
their morning hot<br />
beverage (tea or<br />
coffee). As a bonus<br />
benefit, it’s low<br />
in calories and<br />
sugar-free so you<br />
can both enjoy a<br />
flavorful cup of joe<br />
without the guilt.<br />
30 <strong>Scottsdale</strong><strong>Health</strong> 02/20