SPICE UP YOUR LIFE!
Aromatics are fab flavour boosters, but did you know they’re health heroes, too?
Spices are full of healthy compounds and rich in phytochemicals, which fight inflammation and help protect cells from damage. Here’s a round-up of some popular spices and their surprising benefits…
CARDAMOM
A sweet, pungent spice known to soothe an upset stomach, studies show cardamom may help fight inflammation, too. Cardamom is also high in minerals such as magnesium and zinc, and research shows that cardamom extract can reduce the number of bacteria in saliva samples by
54 per cent.
CINNAMON
Hailing from the bark of the cinnamon tree, this spice is sugar-free and low in calories. Studies show it may help with inflammation and fend off free-radicals that can damage your cells and fight bacteria. It lends a sweet taste to food without adding sugar and studies indicate it may lower blood sugar levels in people with type 2 diabetes. It may also reduce high
cholesterol.
TURMERIC
This spice is a great source of curcumin, an antioxidant that fights inflammation. Research suggests curcumin may help ease pain and even small amounts, taken regularly, may slow down Alzheimer’s disease. Curcumin is also effective at reducing swelling in the joints of people suffering from arthritis.
COCOA
The cocoa bean is chock-full of flavonoids, which are antioxidants that have been shown to boost heart health. They also seem to play a role in lowering cholesterol and blood pressure.
CUMIN
Naturally rich in iron, cumin is anti-congestive and antiviral – meaning it’s great for warding off infection or clearing up airways. It can also improve digestion, treat haemorrhoids or prevent them, and reduce severity of gas. The vitamin E in cumin is particularly good for healthy, glowing skin.
NUTMEG
Despite having a hint of sweetness, this spice may help prevent cavities, helping fight germs with antibacterial compounds. Chief among them is macelignan, which reduces plaque formation and cavityproducing microbes. It can also help lower your risk of cancer by stifling tumour growth.
CAYENNE
Cayenne is a chilli pepper found in Southwestern American, Mexican, Creole and Cajun dishes. Cayenne peppers contain capsaicin – it’s what makes them spicy and it can provide pain relief. Capsaicin reduces the number of pain signals sent to your brain so discomfort registers less.
One year after giving birth to her daughter Rani Rose, mama bear Kate Hudson is looking fitter than ever! But being a busy working mum-ofthree, how the heck does the How To Lose A Guy in 10 Days actress find the time to whip herself into shape?
Well, her trainer Nicole Stuart has just spilled the beans on what Kate does to keep one part of her body – her booty – toned and lifted. And it only takes eight minutes! “Kate has a love/hate relationship with butt workouts,” Nicole tells US Women’s Health. “I prescribe her exercises at times, but often she uses the series of moves that I’ve set for her in the past. We’ve been working together so long – she has a number of exercises to do that she’s learned from me.”
Keen to give it a try?
Here’s how...
THE MOVES HAMSTRING CURL
Lie down on your back (on a yoga mat m if you want extra comfort) with knees k bent and feet on topp of a towel or o fitness slidersders (one per foot). Engage E core, squeeze glutes and raise r hips up towards the ceiling. Hold H that positionsition as you extend legs l out in frontont of you, feet still s on the floor,oor, until they’re t straight.ght. Then, bend b knees and bring b feet back ck towards t yourr butt.
Repeat R 20 times. mes.
SINGLE-LEG HAMSTRING CURL
Lie on your back with your knees bent, squeezing your glutes to raise your hips up to the ceiling with feet on top of your towel or sliders. This time, lift one leg into the air as high as you can. Hold this position as you extend the leg still on the floor out until it’s straight, bend your knee and bring it back towards your butt. Complete 20 reps on each leg.
DONKEY KICK
Again, get on all fours on your mat. Keep your right leg bent at 90 degrees, flex your foot and lift it back and up towards the ceiling. Don’t let your back arch. Return leg down to starting position. Complete 20 reps for each leg.
FIRE HYDRANT
On all fours, with your left leg bent at 90 degrees, lift it out to your left side stopping at hip height. eight. Return your leg back to the floor and then repeat. Do 20 reps on each side.