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Cooking with Herbs and Spices for Gut Health_Final

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>> Hi, happy to be back to share with you about how to support gut health right from your kitchen. Conversations around gut health often center on what you crowd out of your diet. You've heard it, avoid white flour, cut out sugar, better cut back on that alcohol and caffeine if you want to improve your gut, and forget about gluten that's got to go. But what we add in is just as important as what we crowd out. Nutrient-dense foods, health promoting foods, and anti-inflammatory ingredients are vital to cooking for better gut health. So in this module, we'll focus on what your clients can add to their meals to support digestion while making their food tastes better. Double win. In this lecture, we're going to explore herbs and spices. Ready to help your clients spice up their lives? As you know many herbs and spices have numerous health benefits. Historically, they were added to food for flavor and ceremonial purposes. Before the age of refrigeration herbs and spices helped food from spoiling so quickly while improving taste. When used medicinally by herbalists to treat an acute issue, herbs and spices are typically used in the form of concentrated extracts. But you can take advantage of their general health benefits simply, by including them in your diet on a regular basis. Fresh herbs are typically best when added at the end of cooking. Dried spices are traditionally, added during cooking so that their flavor is integrated into the food. A bit more it can be added at the end, to make up for any small amount of flavor that gets cooked off. Overall, herbs and spices can positively influence the health of the gut microbiome and the gut flora. In turn, the gut flora help release their antioxidants and other beneficial components. Let's go over 12 great herbs that support gut health. One, turmeric, turmeric has a long tradition of use for gut and liver health. It's the common ingredient in Ayurvedic recipes. And now it has been in the mainstream spotlight for the past few years as a powerful anti-inflammatory spice. Turmeric is a mild spice for the bitter earthy taste. It's a route that looks a lot like ginger, but it's orange on the inside rather than yellow. Turmeric is used as a digestive bitter herb to improve the body's ability to break down food, which improves nutrient absorption. This, in turn, decreases inflammation in the GI tract. For instance, turmeric improves protein digestion. Undigested proteins can cause inflammation in the gut and disrupts the integrity of the gut lining by impacting the gut flora and the immune system. Turmeric also improves the secretion of bile from the gallbladder into the intestines, helping to prevent gallstone formation. Plus, bile is important for the digestion and absorption of fats, and for encouraging regular bowel movements. To put it simply, turmeric sooths and moves. As I mentioned, turmeric is most famous for its anti-inflammatory properties. It's anti-microbial and inhibits histamine producing bacteria. Curcumins, the primary compound in turmeric are largely credited as being responsible for its anti-inflammatory properties. However, curcumins have low bioavailability as isolated chemicals. And other turmeric components also have anti-inflammatory activity, so it's best to consume turmeric as a whole. Turmeric also has a wide reputation as a restored of spice for the gut lining, and it's often touted to prevent or repair damage to the gut. There are studies that support traditional uses, for instance, showing that turmeric is helpful for ulcers. And curcumin can inhibit pathways that lead to the development of colon cancer. Turmeric also has protective effects on the liver, which is another reason why it has been traditionally so widely used. It can be helpful for individuals with digestive conditions like inflammatory bowel disease. So how can you use turmeric? There are many ways, in both food and beverages. Turmeric is fat soluble, so it's best utilized when consumed along with some kind of fats like coconut oil or ghee. Turmeric is also commonly added to curries, which is what gives it its distinctive golden color. It's also fantastic in a stir fry and can be used liberally on eggs, chicken, fish, other meats, and veggies. Turmeric can be used in sauces or simply mix in the plain yogurt for creamy but spiced sauce. Many people like to juice the root and turmeric shots or add it as a boost to their juice. You can also have turmeric in a tea or even as a latte. Golden milk is a popular preparation for turmeric as a hot beverage. Encourage your clients to be creative and find ways to incorporate turmeric into their diet. Two, Ginger. Ginger is turmeric's cousin. They're both in the same family of plants, as relatives they share many health promoting properties. For example, ginger like turmeric aids in digestion. In traditional Chinese medicine, ginger is believed to help with the breakdown of sweet foods, such as sweet potatoes, yams, and winter squash, and reduce mucous from foods like dairy. Including ginger regularly in meals may help protect against obesity, as it increases metabolism and also helps with feelings of fullness. Ginger is a root that's widely used as a tea or pickled as a side dish. Ginger Candy can be used to sooth nausea or to aid in digestion after finishing the meal. It can help with gas and constipation, its flavor is spicy and hot. Ginger's digestive properties are partly due to its ability to influence hormone secretion in the GI tract. This is also why it can be used to calm the stomach creating an anti- nausea effect. Ginger does this by blocking the serotonin receptors in the gut and influencing the gut nervous system. Serotonin and the particular receptor that ginger blocks influences peristalsis. This allows ginger to speed up digestion or calm it down, depending on what is needed. By soothing the GI tract, ginger allows it to function optimally. It can be helpful to think of herbs as suggestions in the body that may strengthen or inhibit signals rather than necessarily telling the body what to do. Ginger is also a strong anti-inflammatory and antioxidant spice that can exert protective effects along the GI tract, again, like turmeric. Ginger has been shown to improve the health of the gut lining by decreasing inflammation and reducing cell proliferation in those prone to colorectal cancer. Ginger adds a bold and invigorating flavor to fresh juice, it can also be juiced, and drink as a shot, or brewed in tea. Ginger can be grated and cooked in curries and stir fries. It's also used in chutneys and marinates for chicken and salmon. It also adds zing to cranberry sauce. In many Eastern cultures, ginger is traditionally eaten pickled as a side or appetizer to simulate digestion. And as mentioned, candied ginger can be eaten after a meal to help with digestion. Three, rosemary. Rosemary is a cooking herb that can help reduce inflammation along the gastrointestinal tract, it's a powerful antioxidant. Rosemary has a long history of use in preserving foods. Rosemary chemical isolates are even being investigated as a healthier option to common food preservatives. Traditionally, rosemary has been used for indigestion and to help with poor fat digestion. Difficulty with digesting fat, typically shows up as gas, bloating, and loose and greasy stools. Rosemary may have prebiotic properties, enhancing the growth of beneficial bacteria like bifidobacteria and lactobacillus species. At the same time, rosemary may inhibit pathogenic bacteria that are associated with colorectal diseases. Rosemary is an herb that grows a small shrub, its leaves which look like tiny pine needles are most commonly used to season cooked dishes. It's great when added to potatoes, roasted chicken, white fish, bread, and various meats. Rosemary is also a nice pine-like flavor booster when added to salad dressings or infused in olive oil. Four, sage. Sage is an herb that has been used traditionally in the Middle East and Asia to support digestion, reduce bloating, soothe intestinal spasms and inflammation, and protect against infection. Sage like many of the herbs mentioned has anti-inflammatory, anti-microbial, and antioxidant properties. Studies have shown that Sage has antiparasitic affects and calms the gut. Sage may also have the ability to inhibit the growth of colon cancer cells as there are components of sage that may help prevent DNA damage. Sage has been used in some parts of the world as a natural aid for lowering blood sugar. There's limited evidence to show that sage may do this by inhibiting carbohydrate digestive enzymes. Sage can be a great additive to butter or olive oil or use to season chicken, seafood, potatoes, and other root vegetables. It's a tasty addition to polenta, beans, and red or white sauces. Sage can be added to many soups and stews. Five, garlic. Now let's talk about our pungent friend garlic though technically a vegetable, garlic is used largely for flavor in a variety of dishes and sauces. You'll know if you're eating garlic, it has a distinctively pungent taste and smell. In addition to being a powerful aromatic, garlic also has many health benefits. Garlic's characteristic flavor comes from sulfur components that are released after crushing or chopping the cloves. Garlic's health promoting effects also come from these compounds. By the way, in case, you were wondering the reason that brushing your teeth doesn't get rid of garlic breath is because once consumes the body also expels these compounds from the lungs or by sweating. Regular intake of either cooked or raw garlic may help prevent stomach and colorectal cancers. The sulfuric compounds in garlic can protect against inflammation of the intestinal lining. Garlic also has liver protective abilities and it may aid in the prevention of liver cancer. Garlic is a broad spectrum anti-bacterial with antiparasitic, and anti-candida affects. It can keep all kinds of bacteria and fungi at bay. Garlic can even protect against traveler's diarrhea. Garlic has been used traditionally in countries like Egypt, Greece, China, and India to reduce gas, relieve constipation, and treat infection. Garlic is a strong antimicrobial, antifungal, and antiviral, all of which have garnered garlic a reputation for being great for the immune system and powerful for helping the body overcome common colds and illnesses. Extracts have even been shown to be successful, when used against antibiotic resistant bugs. As if those weren't compelling enough reasons to eat garlic, it also helps to reduce blood sugar possibly, by reducing the activity of carbohydrate digestive enzymes. There are many ways to eat garlic, it can enhance the flavor of just about any savory food. Garlic can be added raw or roasted to dips, dressings, or sauces. Raw garlic adds flavor to fresh pesto and hummus. Garlic can be crushed, chopped, or thinly sliced and added to meats, vegetables, stir fries, and cooked grains. The flavor and lingering aftertaste can be irritating or off putting to some particularly, if it's raw. Roasted garlic has a more mellow flavor that can blend well into dishes. Six, cardamom. Cardamom is a spice that's used in traditional chai tea. It's healthful for reducing indigestion, cramping, and bloating. Cardamom influences the gut microbiota and increases the production of microbial-derived short-chain fatty acids exerting broad effects in the intestinal tract. Cardamom is an anti-inflammatory and may support metabolism in the gut, and the second phase of the liver is detoxification process. Cardamom is used in some cultures as digestive aid and an aphrodisiac. The spice comes from ground seeds, aside from being a popular chai spice, cardamom is also great in squash soups. It makes an appearance in many Indian dishes, its warm sweet flavor makes it a good spice to use in baked goods, rice pudding, and other desserts. It pairs well with cinnamon. Seven, cinnamon. Speaking of cinnamon, cinnamon has a long history of traditional medicinal use in China and elsewhere in the Eastern world, where cinnamon is used as an astringent for the gut and believed to help reduce diarrhea. At the same time, it's mucilaginous or slippery properties have been used as a natural agent for helping to restore the gut lining. Cinnamon has a very long tradition of use for indigestion nausea and vomiting. Cinnamon is well known for helping with blood sugar regulation. Did you know it also has antihistamine properties too? Like rosemary, cinnamon can enhance the growth of beneficial bacteria while discouraging the growth of some not so beneficial strains. Like ginger, cinnamon is used in Chinese medicine to help with the digestion of yams, sweet potatoes, winter squash, and other sweet foods while reducing mucus formation from eating dairy. Cinnamon can be added to a variety of foods and beverages in powered form from the bark or whole cinnamon sticks can be added to hot beverages or sweet stews to infuse a slightly sweet yet spicy and earthy flavor. Cinnamon pairs well with sweet foods like apples, pears, bananas, sweet potatoes, squash, and grains. It's often used in baked goods. Cinnamon adds a depth of flavor to coffee and can also be consumed in tea form. Eight, dill. Dill is an herb in the celery family. Its leaves and seeds can be used in cooking. Dill has a long history of being used to control gas. It helps reduce flatulence by stimulating pancreatic activity improving digestive function and reducing the spasms and gas that results from the effects of partially digested food. Better digestion leads to reduce inflammation along the GI tract. Dill helps relax the smooth muscles along the GI tract. In addition to its support for gut dysbiosis, dill has antiparasitic properties. Like rosemary, dill is useful for GI tract disturbances related to stress. Dill adds a light but distinct punch with a bit of a leafy taste that's slightly bitter. It's great in chicken and fish dishes. Dill lends a nice earthy flavor to chicken salad, creamy dips, and cheese spreads. Nine, black pepper. Black pepper has been traditionally used in Ayurveda, and it is known to improve nutrient bioavailability. It's often used together with turmeric to boost its properties. Black pepper is a traditional remedy for both diarrhea and constipation as it can speed up transit time but also increases absorption. The antioxidants in black pepper may also help the body digest fats, potentially having a positive effect on weight management. By grinding the fruit and seeds, you can add a hot flavor with a kick to any savory dish. Ten, fennel. As with many of the herbs and spices we've discussed, fennel seed can help reduce issues of gas, spasms, and bloating. For this reason, fennel may be useful for individuals with IBS. It's also rich in antioxidants which supports the health of the gut lining. Fennel can improve digestion and suppress appetite making it a good digestive herb. Fennel can also support healthy liver function. Fennel is also used traditionally by herbalists to improve fat digestion, and it's believed that drinking fennel tea can help with weight loss. In cooking, fennel can be chopped and sauted to add to your seafood, poultry, and vegetable dishes, incorporated in soups and stews, or broiled and used as a side dish or part of a vegetable platter. It has a distinctive taste like sweet liquorish. The seeds, bulbs, or leaves can be used. Fennel seeds are great added to soups, stews, stir fries, and curries. Eleven, basil. Basil is a popular anti-microbial herb. Its leaves can be used fresh or dried in cooking. Basil influences inflammatory pathways in the gut, it contains many oils that have an anti-inflammatory effect which is why it can even be used crushed up and placed on bug bites or stinks. Basil's anti-inflammatory effects may also be at the root of its calming and mood stabilizing reputation. Basil can be used to help soothee nausea, gas, and digestive spasms. It's a traditional remedy for inflammatory bowel disease in the Middle East. A basil plant is easy to maintain and the leaves can be snipped and added to a variety of dishes. Basil is also great in pesto, sauces, Mediterranean dishes, pasta salads, and stir fries. It adds a sweet taste that some describe almost like being a combination of pepper and mint. Twelve, oregano. Oregano has powerful antioxidant and anti-microbial properties. In the past, before refrigeration, oregano was widely used to reduce food spoilage. Oregano promotes the growth of beneficial gut bacteria while inhibiting the growth of those associated with gastrointestinal disorders. Due to its anti-microbial properties, oregano is helpful to use when combating colds and minor illnesses. Freshly chopped or dried ground oregano leaves are also great to add to savory dishes. It's warm and aromatic herbal taste pairs well with pizza, and many Italian, and Mediterranean dishes. Okay, did you get all that? Let's recap. In this lecture, we discussed 12 herbs and spices that not only add flavor to your meals but are functional foods that can support gut health. The herbs and spices we discussed are turmeric, ginger, rosemary, sage, garlic, cardamom, cinnamon, dill, black pepper, fennel, basal, and oregano. Encouraging your clients to play around in the kitchen with herbs and spices is a great way to help them become more conscious of what they consume and how it makes them feel. Eating herbs and spices won't cure gut health issues, but it will empower your clients to eat in ways that support gut health and take control of what goes on their plates. You can support your clients with recipes and ideas for food preparation. In the process, they'll strengthen their gut and digestion while improving their mastery in the kitchen. What are your favorite herbs and spices to cook with out of the ones we discussed today? Head on over to the Facebook group to share your favorite recipe, then pick one you're less familiar with and commit to cooking with it this week. You can use your course mates' posts for ideas and inspiration. Happy cooking.

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Duration: 21 minutes and 48 seconds
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Language: English
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Posted by: integrativenutrition on Jun 28, 2018

Cooking with Herbs and Spices for Gut Health_Final

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