The warm weather is here and for many, this can mean the scramble to lose those unwanted pounds, and maybe revisiting a “diet plan” to get ready for the summer fun. Following a plan can help with the structure that is often needed to make better choices and cut down on portion sizes, but is calorie counting the only thing that matters? Learn how nature’s delicious gifts can help in this quest while adding to everyone’s health and palate…
When it comes to weight loss, chronic health issues, and overall well-being, all calories are not created equal! Choosing our foods wisely while reducing and/or eliminating processed foods in our diet is when the shift happens. Artificial food ingredients (including added sugars) can sabotage our weight loss efforts, while having daily effects on our health, mood, and ability to focus. These ingredients are even found in those “low calorie snacks” and can lead to chronic issues related to insulin resistance impairing our health and weight-loss efforts. So what is the answer? Replacing those packaged foods with fresh wholesome choices and there is no better time than spring and summer to make easy, seasonal changes to begin eating lighter and adding real, natural flavor. So where do we begin?
Spicing your life with herbs… One of my first outdoor adventures in spring is creating my Herb Garden, adding annuals like basil, pineapple sage, lemon thyme, and tarragon to my hearty perennials of rosemary, fennel, and chives. When stepping into the kitchen to cook, herbs can add wonderful flavor to meats, soups, salads, potatoes in just about any meal. The best part, they are natural and hold their own wonderful health benefits in addition to tasting great, helping us avoid the artificial ingredients. It’s an easy, first step to taking your health back!
Are you new to cooking with herbs or gardening? Here are a few basic herbs I always include in my garden that are easy to grow and do well in the hot summer sun of the South. Here are some tips on how to use them…
Basil – Basil is an antioxidant and contains flavonoids, beneficial in protecting against inflammation and cell damage. It is most effective when eaten fresh, by adding to salads and sandwiches, plus my favorite; pesto! It can also be added to tomato sauce and other cooked foods by adding at the end of the cooking process.
Fennel – This herb has many uses. The seeds can be used in soups and vegetable dishes and has shown benefits in lowering cholesterol (LDL), aiding in digestion, and is a good source of fiber. The fennel bulb tastes wonderful cooked in chicken and shrimp dishes. It has a slight licorice or anisette flavor & is a good compliment to many recipes.
Parsley – This is another super herb, very high in vitamin C and also known for its ability to reduce digestive upset and bloating. It can have diuretic effects too, making it ideal for feeling light while enjoying the summer fun. It can be added to salads, pasta dishes, eggs, and sauces. If you are a juicing fan, parsley is a great addition to carrot juice, supplying more energy than coffee in the morning.
Thyme – Is a flavorful herb great for marinating poultry and meats and with its antibacterial properties, it has also shown benefits in boosting immune function.
Mint – This tasty herb is so easy to grow and has many vitamins (Vitamin A, C, beta-carotene, & more), plus antioxidants. My favorite is to tear the leaves and put in my green tea when steeping for summer iced tea. You can also use in salads, mint pesto, and other drinks or dishes where mint would enhance the flavor. **Tip: You will want to plant this one in a pot as it likes to grow wild and spread everywhere! Save yourself the trouble in future years by containing itJ.
Rosemary – This herb thrives in sunshine and dry soil, making it so easy to grow in the south! It can spice up chicken and potato recipes among others. As for hidden health benefits; an antioxidant and also has potential to aid in some forms of brain health. Rosemary’s health benefits are just as effective when cooked.
These are just a few of the many uses and healthy benefits of spicing up your summer foods with herbs fresh from your garden. If you keep them close to your deck or sitting area, you can grab a piece of Rosemary to smell when you need a little extra focus to get your work done, or a sprig of Lavender when you want the calming effects after a long day. Yes, they have other benefits besides spicing up your food! I love using my Rosemary and Lavender essential oils for this too.
So where can you make a change this week to eliminate those health and weight sabotaging ingredients and what will you replace them with? Think fresh, spring/summer garden foods…
