This popular spice is not just a kitchen staple or an important ingredient in a lot of our holiday cooking; cinnamon also packs a powerful health punch!

Cinnamon comes from a type of tree, believe it or not, and the unique smell, color and flavor is a result of the oily part. The health benefits come from the bark of the Cinnamomum verum tree. The compounds that come from this bark, such as cinnamaldehyde, cinnamic acid and cinnamate, make cinnamon one of the most beneficial spices on earth.

A little bit of cinnamon goes a long way. As wonderful as it smells, and great as it tastes in snickerdoodles, we all know overpowering with cinnamon is a mistake! But it doesn’t take much for this sweet-smelling spice to get to work and start benefiting our body’s health!

Health Benefits of Cinnamon

1. Anti-Inflammatory – The components and antioxidants in cinnamon have been shown to decrease levels of inflammation in the body. The polyphenols, especially, have been praised for their anti-inflammatory properties. Because of its ability to lower swelling and help prevent inflammation, cinnamon can also help with pain management such as muscle soreness and menstrual cramps (some good news, ladies!).

2. Regulate Blood Sugar – It’s considered one of the best foods for diabetics. Cinnamon is well known for decreasing the amount of glucose entering the bloodstream after a meal. It interferes with digestive enzymes, causing carbohydrates to take longer to break down.

3. Oral Health – Cinnamon has been shown to help kill off harmful bacteria and promote oral hygiene. One study found that cinnamon was effective at blocking the growth of a type of bacteria responsible for dental plaque, bad breath, tooth decay and cavities. Historically, it has been used as a natural remedy for issues like toothaches and mouth sores.

4. Brain Health – Our brains do A LOT for us…and they suffer from a lot of wear and tear over the years. One study showed that the compounds found in cinnamon helped to protect neurons, normalized neurotransmitter levels, and improved motor function.

5. Heart Health – Cinnamon has circulation boosting properties, making for healthy blood and heart. It was also shown to improve heart health by decreasing bad (LDL) cholesterol and triglyceride levels. In studies, people who consumed a single teaspoon of cinnamon each day had lower LDL cholesterol but maintained good (HDL) cholesterol.

6. Fight Infections – Cinnamon is used in many cultures to naturally help fight harmful infections and viruses. Cinnamon has antimicrobial, antibiotic, antifungal and antiviral properties and its essential oil contains compounds that contain powerful immune-boosting properties.

Different Kinds of Cinnamon

Yes…there is more than ONE kind of cinnamon! But what is the difference between them? Do they all have the same taste and benefits? Are there warnings that come with each one?

Cassia – Cassia cinnamon is a redish-brown color. It has a spicy yet sweet flavor and a warm aroma that’s often associated with sweet treats and baked goods. It also contains high amounts of the chemical coumarin, which, when consumed excessively, can cause liver damage.

Ceylon – Ceylon cinnamon is a tan brown color. Known as “true cinnamon”, this is the most common variety and is native to Sri Lanka. Ceylon has a more subtle flavor and much less of a kick than most other cinnamons.

Saigon – Saigon cinnamon is a specific variety of cinnamon with a stronger, more distinct flavor and unique chemical composition. It’s flavor is similar to cassia, but much stronger. Saigon is not as easily accessible as the other kinds of cinnamon and may not be found at your everyday grocery store. Saigon cinnamon also contains higher amounts of coumarin and you should use caution so as not to consume in high amounts.

Apples. Another fall favorite!

You’ve probably heard the saying “an apple a day keeps the doctor away”. But how true is it? Is it just an old wives tale? Or is there some validity to it?

Health Benefits of Apples

1. High in Fiber – Every apple contains over four grams of fiber, making it an ultimate high-fiber food. The fiber found in apples helps make you feel full. It’s also important for detoxification.
2. Digestive Health – The pectin in apples helps regulate the body’s use of sugars and cholesterol. It also helps cleanse the blood and digestive tract. Pectin is considered a natural diuretic. It is a mild laxative that can help combat bloating and uncomfortable water retention.
3. High in Antioxidants – Apples are a very significant source of flavonoids. They also contain the compounds quercetin, catechin, phloridzin, and chlorogenic acid, which help fight free radicals and have anti-proliferative and beneficial cell-signaling effects.
4. Vitamin C – You can get about 14 percent of your daily Vitamin C intake from a medium apple. Vitamin C helps to fight free radical damage and protect DNA and cells from mutation and malformation. It is crucial for maintaining a healthy metabolism and repairing tissue in the eyes and skin.
5. Source of Boron – Apples are a great natural source of boron, which is a mineral that is very important for building strong bones, building muscle mass and supporting brain function.
6. Heart Health – The type of fiber found in apples, pectin, is known for lowering cholesterol levels.

Now, unfortunately, the Environmental Working Group (EWG) puts apples on the Dirty Dozen list. This means that they are high on the list of chemically sprayed fruits and vegetables. In fact, apples were the fruit with the highest number of pesticides! So…you definitely want to buy organic apples when shopping at the grocery store or farmers market.

Is it REALLY that important, though? The short answer…yes!

Many of the antioxidants found in apples are considered delicate. They are preserved best when the apples are eaten raw or lightly cooked. High temperatures can negatively impact an apple’s nutrients. So try to avoid any packaged foods made with apple. And when you use them in your kitchen, keep cooking them to a minimum.

What About Apple Cider Vinegar?

When talking about the health benefits of apples, we can’t overlook one of the best fermented, fast becoming popular health foods: apple cider vinegar. Apple cider vinegar benefits the body in so many ways. It can improve immunity, treat the gut, fight cravings and so much more!

1. Regulates Blood Sugar – One study showed that consuming apple cider vinegar decreased blood sugar levels on average by about 31% after eating white bread.
2. Cholesterol – Apple cider vinegar contains chlorogenic acids, which can help lower bad cholesterol by preventing it from accumulating in the bloodstream.
3. Lower Blood Pressure – The main component in apple cider vinegar, acetic acid, has been shown to reduce blood pressure levels and promote heart health.
4. Acid Reflux – Drinking apple cider vinegar may help provide relief from acid reflux by introducing more acid into the digestive track and prevent acid backflow.
5. Skin Health – Vinegar is known to have high antibacterial properties and has been shown to be effective against harmful bacteria. This makes apple cider vinegar pretty effective in reducing scars and improving acne. It also contains specific compound that inhibit the the growth of the strain of bacteria responsible for causing acne.
6. Disinfectant – Apple cider vinegar has amazing antibacterial properties. This makes it perfect for killing of germs and bad bacteria and keeping your home clean!

And, of course, what is a post about apples without ending with a delicious apple recipe!

Apple Cider Recipe

Pumpkin pie, pumpkin spice latte, bread, muffins…these are all delicious fall treats that we look forward to during the autumn (and winter) season. But often these delicacies come with a heavy healthy price.

Wouldn’t it be nice if there were some good pumpkin recipes that didn’t hurt your body or health? Oh, wait! There is!

Recipes:

Pumpkin Bars

A sweet relative of pumpkin pie, these delicious bars are gluten free, similar to cheesecake bars (with a pumpkin flavor) and oh so easy to make!

Gluten Free Pumpkin Bread

Many pumpkin recipes are full of gluten…a big downside if you are intolerant or trying to avoid it. While you can sometimes find gluten-free versions of the same foods, they’re often packed with sugar to make up for the loss in texture. But that is not the case with this recipe!

Pumpkin Pie Spice Ice Cream

Combining the love of ice cream and the fall favorite pumpkin pie spice…. win win!

Pumpkin Cinnamon Rolls

Want a sweet breakfast treat that tastes like pumpkins and is also dairy free?? This could be the recipe for you!

Pumpkin Cheesecake 

Pumpkin pie is a classic around this time of year…but sometimes it’s nice to mix it up a little bit and try something new. This recipe could be just the thing! Creamy, full of flavor and with a hint of spices…

Pumpkin Spice Latte

Coffee, pumpkin spice, the taste of fall…so many people look forward to this fall latte coming out to signal the changing of the seasons. But a Starbucks latte contains a ton of sugar and additives. Plus…they are rather expensive for a cup of sugar. Wouldn’t you rather try making your own at home for less money, time…and junk?

Don’t be afraid to cook up a storm!

It’s pumpkin season! Pumpkin pie, pumpkin spice, pumpkin flavored baked goods… We use a lot of pumpkin in our food during the fall season. Well…part of the pumpkin, at least.

There is so much more goodness to this orange vegetable that we don’t really hear about. Unfortunately, pumpkin seeds and pumpkin seed oil often get lost in the mix and are frequently discarded or ignored altogether in favor of the vibrant pumpkin pulp. These lesser known and used “innards” have many benefits that make them a worthy addition to your diet, both during the holidays and all year round.

Health Benefits of Pumpkin

1. Protein – Did you know that one serving of pumpkin provides about 4% of the recommended daily protein intake? Good news for those who want to get more protein options that aren’t meat. (Detox week got a little bit better!)

2. Helps Immunity – Pumpkins contain high amounts of Vitamin A and Vitamin C, which is vital to a good functioning immune system. Pumpkin oil can also help fight against bacterial and fungal infections.

3. Heart Health – Pumpkin contains pretty high amounts of potassium that helps to regulate blood pressure and help with hypertension. Pumpkin seeds may help to increase levels of nitric oxide. This can dilate the blood vessels and promote blood flow to help the heart work efficiently. Pumpkin seed OIL could also help to decrease cholesterol.

4. Stabilize Blood Sugar – The ability to regulate blood sugar levels is one of the top pumpkin seed benefits. Keeping high levels of blood sugar can cause diabetes symptoms (such as increased thirst, fatigue, frequent urination and nausea). But the protein and fiber rich pumpkin seed can help slow the absorption of sugar in the bloodstream to promote better blood sugar.

5. Promote Sleep – Pumpkin seeds have a good source of nutrients that are important for better sleep. These include tryptophan and magnesium. Tryptophan is an amino acid that is well-known for its ability to enhance sleep quality. Magnesium is an important micronutrient that has been shown to help improve different parts of insomnia, including sleep efficiency, the length of one’s sleep and the amount of time that it takes one to fall asleep.

6. Rich in Antioxidants – Pumpkin seeds are loaded with antioxidants, powerful compounds that can fight free radical formation and protect cells against oxidative stress. They contain high amounts of amino acids, unsaturated fatty acids, and a wealth of minerals such as calcium, potassium, niacin, and phosphorous. They are also high in most of the B vitamins, and vitamins C, D, E, and K.

Tips to Remember

Many prepackaged pumpkin seed products are high in sodium and contain extra ingredients that can be harmful. Be sure to check labels! Select products that are low in sodium with minimal ingredients listed. Or choose raw pumpkin seeds and try making them at home yourself.

Although the shell of the pumpkin seed is edible, it may irritate the stomach and cause digestive issues for some people. It can also be difficult to chew for those with chewing or swallowing difficulties. You can try hulled seeds if you find consuming the shells cause you problems.

To reap the most benefits from pumpkins, be sure to opt for real, whole pumpkin rather than canned pumpkin pie mix. They usually contain a lot of added sugar, syrups and other ingredients that diminish the benefits of pumpkin.

As with everything, be sure to take in moderation. Too much of a good thing can turn to be too much of a bad thing!

Have you ever wondered why some fruits and vegetables only grow at certain times throughout the year…not all year ’round? Well, maybe that is because God only intended us to eat them at specific times…

WHY?

• They are fresher and better tasting. Now I KNOW you have bought produce from the store and have found it to taste much better and have such a good flavor at certain times, as opposed to others. Did you ever notice if it was one season versus another? When you eat (say…a strawberry) during the months when it grows naturally out in the garden as it was meant to be (as long as you don’t pick it too soon) you get a nice juicy berry flavor. Now, compare that to a strawberry you buy at the store during December. Harder, not much flavor or juice, and maybe even a bit sour, huh? Which would you rather eat?
• They are cheaper. It’s true!
• You get better nutrition from your foods when you consume them when they were naturally meant to be. 

Think about it: What if we were all back to growing all our own food? When would you be eating them? When they grow, right? RIGHT!

OK…so now that we have understood WHY we should eat foods in their proper season, let’s look at WHAT foods to eat in which season. Now, it also depends on where you live (as some foods are in season a little differently than in other places), but here are some main ones to get you started:

Spring/Summer Fruits and Vegetables:

Asparagus                                               Apricot

Beans                                                      Blackberries

Broccoli                                                   Blueberries

Cauliflower                                              Cantaloupe

Corn                                                        Cherries

Cucumber                                               Figs

Eggplant                                                 Grapes

Lettuce                                                    Kiwi

Peppers                                                   Mango

Summer Squash                                      Peaches

Tomatoes                                                 Pineapple

Zucchini                                                   Plum

                                                                 Raspberries

                                                                 Strawberries

                                                                 Watermelon

Fall/Winter Fruits and Vegetables:

Beans                                                    Apples

Broccoli                                                 Cranberries

Brussel Sprouts                                     Grapes

Cauliflower                                            Grapefruit

Cucumber                                              Lemon

Eggplant                                                Orange

Peppers                                                  Papaya

Pumpkins                                               Pear

Tomatoes                                               Persimmons

Winter Squash                                       Raspberries

                                                               Tangerines

So take the list and eat to your heart’s content! Bon Appetit!

“To everything there is a season…”

The days are getting shorter. The air outside feels lighter and you can almost taste cinnamon and apples on the breeze. You know what that means?…

It’s time for sweaters, boots, soup, pumpkin spice, and orange, red and yellow leaves on the trees.

Though we here in Texas may not experience all this yet (if at all), we can expect to experience many of the changes that fall brings. And we should be prepared, because not all of them are pleasant changes… you know, the ones we wait all year to experience.

Immune System Support: What to Do

• Eat foods in season – God had this great idea to have different foods grow at different times during the year! Before our modern day food processing system, people had to eat food ONLY when it was growing. So I think we should probably adhere to that practice. Food is medicine and can do wonderful things for our bodies… but only if we use it in the time that it was intended.

• Essential oils – Diffuse them into the air, apply them topically or spray them on your bed or couch. There are several oils that help keep toxins and all the nasty things at bay. Peppermint, Lemon, Rosemary and Lavender are some favorites for supporting the immune system. And Cinnamon and Clove are also great for the fall time!

• Supplements – Vitamin C and Probiotics are pretty popular and well known when it comes to supporting the immune system (and the gut). Now… Elderberry is also a great supporter of the immune system. It helps to protect the cells from damage and activate the immune response. Echinacea (aka the purple cone flower) is another one that may enhance immune system activity in the long run.

• Herbs – Plants are so useful! Echinacea and Elderberry, Ginger and Garlic... and Calendula are some of the top 10 herbs to help keep up a strong immune system defense.

• Water – Keeping hydrated, yes even when the weather is cooler, is still key to good health. It helps keep your body in good fighting condition… and it helps to flush out  the bad stuff that gets in your body.

Immune System Busters: What NOT to Do

• Stress – It’s not fun, and it’s not good for us. Unfortunately, we cannot get rid of every little bit of stress in our lives every day… but we can limit it. Unnecessary stress in a huge enemy of good health. The stress you do have control of… control it.

• Sugar – It’s sweet and we love it… TOO MUCH! We Americans consume so much sugar it breaks down our bodies natural defenses against illness, and most of the sugar we consume nowadays does nothing for us. Try substituting some organic raw honey when you get a bit of a sweet craving.

• Caffeine – A cup on coffee now and then is not a bad thing… and sometimes it can be a good thing. But if that is your biggest liquid intake it can weaken your immune system. Though it is a favorite for keeping one’s eyes open at work or school, it should not be your first line of defense.

• Processed foods – Should be taken out completely. It masquerades as something beneficial and delicious… but all it does is damage.

• Late-nighters or all-nighters – How many of us, when we are suffering from lack of sleep, are at our very best physically, emotionally or mentally? A good night’s sleep is essential for your body to be able to defend itself against everything trying to take it down. We all struggle with this, and I know it’s hard (boy do I know!). But sometimes it is best to put away your work, school or that unfinished project for the night… and go to bed. You will be more productive after a good sleep anyway.

Now I do want to point out one thing: just because you do these things, or not do these things, does not mean that you will never get sick. There is always the chance, while we are here on this earth, that we will catch something nasty. But if you take care of your body and give it the fuel it needs to defend itself… you have a better chance.

Have a happy fall, everyone! And may it be full of chilly weather, pumpkin spice and LOTS of pretty colors!