Recent research has shown that spices like turmeric, cumin, cayenne pepper and countless others contain specific compounds that may help to stave off diseases. Here’s your guide to the best grilling spices to give your July 4th feast more nutritious flare!

Turmeric: Numerous studies have linked turmeric to reducing inflammation, lowering cholesterol, and preventing and treating cancer cell growth. Curcumin, the substance in turmeric that gives it its trademark yellow color, is the magic compound behind most of these health benefits. To get the benefits of turmeric, add a few dashes to your Fourth of July potato or egg salad.

Cayenne Pepper: Capsaicin is the powerful compound in this fiery spice that imparts its heating qualities that have been linked to increasing metabolism, improving blood circulation, clearing nasal passages and jump-starting a sluggish metabolism. Cayenne pepper is also an excellent source of Vitamin A, a disease-fighting antioxidant.  Sprinkle a few meager dashes on pineapple rings, peach, nectarine or plum halves or mango wedges. Grill the fruit for a few minutes on each side and finish with a squeeze of Vitamin C-rich lime juice for a healthy twist on summer fruit.

Garlic: A member of allium family, garlic is one of the most beloved culinary condiments. Linked to preventing heart disease, boosting the immune system, regulating blood sugar levels and possessing antibacterial properties, it is no wonder that garlic has been used for medicinal purposes since 2560 BC. Add whole garlic cloves to chicken, steak, fish or veggie marinades before setting them on the grill. Or chop garlic finely and add it to ground meat, turkey or salmon to give your burgers a flavorful flare.

Ginger: This pungent spice has been shown to quell nausea, decrease joint pain from arthritis and reduce cholesterol levels making it a powerful ally in the fight against heart disease. While many sushi lovers are familiar with pickled ginger, for a speedy but tasty marinade, slice ginger in thin slices and add in soy sauce, sesame oil and a spoonful of honey. Let chicken breasts or steak rest in the marinade for 30 minutes and grill until done. Or try the Biggest Loser’s recipe for grilled salmon burgers with fresh ginger.

Happy grilling and happy Fourth!

Post from: Diets in Review Blog

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Here are some tips for a happy and healthy picnic:

• Eat with your eyes! Enjoy the look of all the food that’s there and pick out what you think you will enjoy that will also nourish you.

• Stick to one plate. It’s OK if you see something that looks “rich” and “off limits,” you shouldn’t feel deprived from what you put on your plate. Choose a small portion and balance out the plate with healthy salad greens, fresh vegetable crudite, and some lean protein like chicken. Take your time to enjoy every bite. Stop when you feel full.

• Lay off “the sauce”. Not only is alcohol a source of empty calories, but it can really lower your inhibitions and take you totally off track. If you’re going to be at a party for several hours, start with a sparkling water and keep your alcoholic drinks to one or two servings.

• Make it mostly healthy. If you’re hosting, you have a ton of control. Make sure there are veggies, fruits, salad greens, and beans incorporated in the foods you’re serving. Keep the chips, pretzels, and sodas on the small side. If you’re not hosting, bring a couple of healthy dishes. If you love egg salad and potato salad, health-if-y it by using nonfat Greek yogurt as a base and just a tablespoon of mayonnaise for flavor.

Have fun this Fourth of July! Make sure to share your good stories of achieving your healthy eating and exercise goals so you can inspire others to follow your lead! If you need a little help and support, ask a friend for some encouragement and check out more holiday diet tips here at DietsInReview.com.

Post from: Diets in Review Blog

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