There’s no spice quite as cozy as cinnamon. Turns out, this kitchen staple can provide a boost not only to your meals, but also to your body.
There’s no spice quite as cozy as cinnamon. As the weather gets colder, it becomes an ever more appealing addition to baked goods and savory dishes alike — and it turns out that this kitchen staple can provide a boost not only to your meals, but also to your body.
The health benefits of cinnamon may surprise you. Studies show that it has anti-inflammatory properties and may help reduce blood sugar and cholesterol. So, why not work this versatile spice into your meal rotation? Here are a few tasty ways to do so.
Dinner thyme
Spices and herbs are the stars of this Baked Cinnamon-Thyme Chicken, with cinnamon providing a sweet nuttiness and thyme bringing an added earthiness. The end result is a healthy, flavorful dish that packs plenty of flavor and health benefits.
Feeling saucy
Looking for an alternative to applesauce? Kiddos and adults alike will gobble up Cinnamon Cranberry Sauce, with its similar texture and bold, red berries. Loaded with vitamins C and E, it’s delightful as a standalone side or atop your turkey.
Autumn-nom-nom
Subtly sweet and buttery, Baked Cinnamon Acorn Squash is a fall treat packed with beta carotene. Eat it as a side dish or snack — either way, it melts in your mouth. It’s also got powerful antioxidants that help your body kick free radicals to the curb.
Loaf around
Gluten-free and surprisingly simple to make, Spiced Sweet Potato Quick Bread combines the cozy flavors of cinnamon, nutmeg and mace. But there’s one ingredient you won’t find in this recipe — sugar.
Soothing sipper
On cold nights, there’s nothing like a hot beverage. Green Tea Infused With Apples & Cinnamon is a brain-healthy choice that’s steeped in flavor. Tea is a great source of potent antioxidants, and cinnamon adds both flavor and antioxidants.
An apple a day
Cinnamon pairs perfectly with all varieties of apples for an autumnal combo that can’t be beaten. Whether you’re seeking a healthy dessert (or breakfast) like Warm Apple Cinnamon Cranberry Crisp, whipping up a quick batch of No-Bake Apple Cinnamon Bites to munch on or looking for a guilt-free snack like Chewy Cinnamon Apple Rings, the opportunities are endlessly delicious.
Go for the gold
Tame inflammation and ease your soul by sipping on Almond Gold Milk with Apricots and Cinnamon, a unique blend of flavors made for soothing inflammation. Try this creamy concoction once, and you’ll want to enjoy it again and again.
Just peachy
Cinnamon for dessert! Get kids involved in making Grilled Peaches with Cinnamon Honey Yogurt Dip, a simple dish made with fresh fruit and a cool dipping sauce. It’s a refreshing, healthy and delicious way to end any meal.
Brownie points
OK, OK, cinnamon isn’t necessarily the standout star of these Fudgy Black Bean Brownies, but the spice is a key component that gives a subtle kick of taste and sweetness to these flourless treats. The black beans add texture but don’t interfere with the chocolate, we promise!
Popper topper
Loaded with fiber and heart-healthy polyphenols, Savory Seasoned Popcorn is one of the healthiest snacks around — and it’s not drowned in butter. Cinnamon makes for a tasty topping that brings antioxidant power and adds hardly any calories.
There’s no spice quite as cozy as cinnamon. Turns out, this kitchen staple can provide a boost not only to your meals, but also to your body.
There’s no spice quite as cozy as cinnamon. As the weather gets colder, it becomes an ever more appealing addition to baked goods and savory dishes alike — and it turns out that this kitchen staple can provide a boost not only to your meals, but also to your body.
The health benefits of cinnamon may surprise you. Studies show that it has anti-inflammatory properties and may help reduce blood sugar and cholesterol. So, why not work this versatile spice into your meal rotation? Here are a few tasty ways to do so.
Dinner thyme
Spices and herbs are the stars of this Baked Cinnamon-Thyme Chicken, with cinnamon providing a sweet nuttiness and thyme bringing an added earthiness. The end result is a healthy, flavorful dish that packs plenty of flavor and health benefits.
Feeling saucy
Looking for an alternative to applesauce? Kiddos and adults alike will gobble up Cinnamon Cranberry Sauce, with its similar texture and bold, red berries. Loaded with vitamins C and E, it’s delightful as a standalone side or atop your turkey.
Autumn-nom-nom
Subtly sweet and buttery, Baked Cinnamon Acorn Squash is a fall treat packed with beta carotene. Eat it as a side dish or snack — either way, it melts in your mouth. It’s also got powerful antioxidants that help your body kick free radicals to the curb.
Loaf around
Gluten-free and surprisingly simple to make, Spiced Sweet Potato Quick Bread combines the cozy flavors of cinnamon, nutmeg and mace. But there’s one ingredient you won’t find in this recipe — sugar.
Soothing sipper
On cold nights, there’s nothing like a hot beverage. Green Tea Infused With Apples & Cinnamon is a brain-healthy choice that’s steeped in flavor. Tea is a great source of potent antioxidants, and cinnamon adds both flavor and antioxidants.
An apple a day
Cinnamon pairs perfectly with all varieties of apples for an autumnal combo that can’t be beaten. Whether you’re seeking a healthy dessert (or breakfast) like Warm Apple Cinnamon Cranberry Crisp, whipping up a quick batch of No-Bake Apple Cinnamon Bites to munch on or looking for a guilt-free snack like Chewy Cinnamon Apple Rings, the opportunities are endlessly delicious.
Go for the gold
Tame inflammation and ease your soul by sipping on Almond Gold Milk with Apricots and Cinnamon, a unique blend of flavors made for soothing inflammation. Try this creamy concoction once, and you’ll want to enjoy it again and again.
Just peachy
Cinnamon for dessert! Get kids involved in making Grilled Peaches with Cinnamon Honey Yogurt Dip, a simple dish made with fresh fruit and a cool dipping sauce. It’s a refreshing, healthy and delicious way to end any meal.
Brownie points
OK, OK, cinnamon isn’t necessarily the standout star of these Fudgy Black Bean Brownies, but the spice is a key component that gives a subtle kick of taste and sweetness to these flourless treats. The black beans add texture but don’t interfere with the chocolate, we promise!
Popper topper
Loaded with fiber and heart-healthy polyphenols, Savory Seasoned Popcorn is one of the healthiest snacks around — and it’s not drowned in butter. Cinnamon makes for a tasty topping that brings antioxidant power and adds hardly any calories.
Protein is ideal for the repair and growth of your muscles. So whether you’re focused on building muscle or losing weight, protein shakes can help supplement your diet and achieve your wellness goals.
While how much protein you need to consume varies based on your goals, the recommended daily allowance is 0.8 grams per kilogram of body weight or about 20 grams per meal. If you’re looking to build muscle you may need to up that amount by almost double.
But there are different beliefs on when to drink a protein shake: pre-workout or post-workout?
Registered dietitian Kate Patton, MEd, RD, CCSD, LD, explains why timing matters and what to consider when using protein shakes.
Why timing matters
Your body is primed after a workout to use any protein you consume. It comes down to understanding your body’s metabolism and knowing whether your body is in a catabolic or anabolic state.
If your body is in a catabolic state, this is when it’s breaking down your muscles. Your body will be in this state while you’re exercising or working out.
And then when your body is in an anabolic state — or post-workout — your body is rebuilding and refueling.
“That window of time after you exercise is when your body is just a little bit more efficient at utilizing that protein to help build that muscle, versus while you’re exercising and you’re breaking down the muscle and stressing the muscle.”
It’s key to get enough protein after exercising to help repair your muscles, which are worn down.
“And if you’re trying to build muscle, then you need that protein to help you,” explains Patton. “The building blocks of our cells are amino acids and we get amino acids from protein.”
Should you drink a protein shake before or after a workout?
While there’s a lot of debates on the best time to drink your protein shake, Patton recommends that you drink it after your workout.
“You’re going to get the most bang for your buck,” she says. “Your body is going to utilize more of that protein. It’s fast and easy to consume so it gets into your body to really help you recover and refuel.”
Ideally, you want to consume your protein shake within an hour after exercise.
When to drink for weight loss
If you’re looking to lose weight, you still want to drink your protein shake after your workout.
“The benefit of the protein shake is that it takes longer to digest so it tends to keep you feeling full,” says Patton. “If you’re trying to lose weight, your body is going to use that protein efficiently to preserve your muscle and break down body fat instead for energy.”
Can you drink a shake on an empty stomach?
In most cases, drinking a protein shake on an empty stomach won’t cause you any harm.
“If it’s a tough workout, try hydrating with water during the workout first and then drink the protein shake after,” says Patton.
If you’re lactose-intolerant, you will want to pay attention to the amount of lactose that may be added to shakes and powders before you consume.
“Protein shakes that are specially formulated more for weight loss are low in carbs,” says Patton. “Those may have what are called sugar alcohols and those can potentially cause bloating and gas. Be sure to read the ingredient list.”
Are protein shakes healthy?
Yes, a protein shake can be a great option to replace a snack between your meals and to drink after a workout.
There are different forms of protein shakes. Here are a few examples:
Whey protein. “If you’re lactose-intolerant, there’s a form of whey protein called whey protein isolate,” says Patton. “The isolate is almost 100% lactose-free so it’s really tolerable for people with a lactose intolerance.”
Soy protein. Patton says this is a good choice to use if you’re vegan because it’s a complete protein, meaning it has all the essential amino acids.
Pea protein. You may want to opt for a plant-based version like pea protein if you’re vegan or vegetarian.
Hemp protein. Another plant-based version, this one is also great for vegans and vegetarians.
Protein shakes, as with any other dietary supplement, aren’t regulated by the Food and Drug Administration. So Patton says it’s important to make sure whatever protein shake you use is clean and safe. There are a few third-party companies like NSF International and Informed Choice that test ingredients.
“Some protein shakes use a proprietary blend and the manufacturer doesn’t list what the ingredients are,” says Patton. “I would avoid any brand that uses the phrase ‘proprietary blend.’”
Whatever your goals, it’s best to focus on the amount of protein you need each day. You want to space out your protein intake throughout the day for maximum results — and adding a protein shake to your routine post-workout can be a good way to reach that target.
Time to toss on your coziest cardigan and simmer a batch of chili? Before you grab your pot, check out our recommendations for making it your tastiest and healthiest ever. Preventive cardiology dietitian Julia Zumpano, RD, LD, explains how to choose the right meat, beans, veggies, spices, hot sauce or chilis and toppings for your health. How to build a better chili It’s hard (though not impossible) to screw up chili. Here’s the low-down on how to make your batch — from the meat, beans, veggies, spices, hot sauce or chilis and toppings — a healthy, hearty dinner for the entire family. 1. Pick your protein Beef (protein, niacin, vitamin B12, selenium, zinc). Turkey (protein, niacin, selenium). Chicken (protein, niacin, vitamin B6, phosphorous, potassium). Pork (protein, thiamin, niacin, riboflavin, vitamin B6, phosphorous, zinc, selenium). Venison (protein, niacin, vitamins B6 & B12, thiamin, riboflavin, phosphorous, zinc). Buffalo (protein, niacin, vitamin B12, zinc, selenium). Soy crumbles (thiamin, niacin, iron, vitamins B6 & B12). Tofu (fortified) (calcium, copper, iron, manganese, omega-3 fats, phosphorus, protein, selenium). Beef chili is king in many circles. But judiciously using beef — and often going with other options — is important for your cardiovascular health and to lower your risk of diabetes. If you do use beef, make sure it’s at least 85 to 90% lean. Other ideas? Mix and match half ground beef, half another lean meat recommended above. Going vegetarian? Add 1 cup of cooked bulgur wheat or barley for a hearty mouth-feel. 2. Use your bean Kidney beans (fiber, protein, folate, iron, phosphorous, copper, manganese). Black beans (fiber, protein, folate, iron, riboflavin, phosphorous, thiamin, manganese). Chickpeas (fiber, protein, iron, phosphorous, vitamin B6, folate, manganese). Navy or great northern beans (fiber, protein, iron, potassium, folate, magnesium, phosphorous, manganese, thiamin). Pinto beans (fiber, protein, folate, thiamin, iron, phosphorous, manganese, selenium). Soy or edamame (green soy) beans (calcium, copper, iron, magnesium, manganese, omega-3 fats, phosphorus, potassium, Vitamin K, folate). Don’t skip the beans. Chock full of soluble fiber, beans play an important role in controlling “bad” LDL cholesterol levels. Fiber expands in your belly, which can help you feel full and prevent you from returning for a second bowl. The Mediterranean diet recommends at least 3 servings of beans or legumes every week. 3. Pump up the veggies Red or green bell peppers (vitamins C, E, B1, B2 & B6, folate). Onions (vitamin C & K, fiber, folate, potassium, manganese, iron). Diced tomatoes (vitamins C & K, potassium, manganese, iron). Celery (fiber, vitamins A, C & K, folate, potassium and manganese). Diced carrots (fiber, vitamins A, C & K, potassium). Cubed butternut squash (fiber, vitamins A & C, potassium, manganese, magnesium). Diced zucchini (fiber, vitamins C, K & B6, riboflavin, folate, magnesium, potassium, manganese). One secret to a healthier chili? Take your recipe and double the amount of veggies. Not only does this approach add texture and bulk to your dish without extra fat or a ton of calories — it’s also a budget-friendly way to stretch your batch! 4. Be smart about spices Chili powder (vitamins A, C, E, K & B6, iron and manganese). Cumin (iron, magnesium, copper, manganese, calcium). Oregano (vitamin K, anti-inflammatory, anti-bacterial, antiviral). Coriander (copper, manganese, iron, magnesium, anti-inflammatory, phytonutrients, antibacterial) Garlic (vitamins C & B6, manganese, immune-boosting, anti-inflammatory, antibacterial). Turmeric (iron, manganese, anti-inflammatory). There are as many chili powders as there are chili recipes! Craving spicy/smoky? Handcraft your own from dried guajillo, chipotle and ancho chilis — and paprika, cumin, oregano and garlic powder. Going store-bought? Check labels to avoid added fillers (especially if you are gluten- or dairy-free) or chemical anti-caking agents. 5. Kick up the heat Dried cayenne pepper (vitamins A, C, E, K, B6, manganese). Jalapenos, Mexican dried chiles (vitamins A, C, K & B6, folate, potassium, manganese, iron, magnesium). Hot sauce (vitamins C & A, flavonoids, antioxidants). Canned chipotle chiles in adobo sauce (vitamin A, fiber, iron). Chili powder’s not the only heat around. Differentiate your chili from the pack with your choice of dried, fresh or pickled peppers. After all, while it may feel like a fire in your belly, these peppers are actually firefighters — helping extinguish inflammation in your body. 6. Tantalizing toppings Red onion (fiber, folate, vitamins B6 & C, manganese, potassium, phosphorous). Avocado (vitamins C, E, K, B1, B2, B6, folate, potassium, magnesium, fiber, heart-healthy unsaturated fat). Chopped scallions (fiber, vitamins A, C & K, folate, calcium, iron, potassium and manganese). Cilantro (vitamins C & K, choline). 2% shredded cheese (calcium, vitamin D). Nutritional yeast (protein, B vitamins: thiamine, riboflavin, niacin, vitamin B6 and vitamin B12). Sour cream (low-fat or fat-free) (calcium, vitamin D). Plain Greek yogurt or dairy alternative yogurt (calcium, vitamin D, protein) – can be used to replace sour cream. Don’t spoil it! A good bowl of chili speaks for itself. Why destroy it — and your waistline — by drowning it in high-fat, high-calorie toppings? Steer clear of processed oyster crackers or saltines and use a light hand when selecting fresh, color-adding finishes. Gotta have your cornbread? Make yours healthier: Make yours from scratch and sidestep all of the sugar and partially hydrogenated fats in many premade mixes! Use cornmeal, and substitute whole-wheat flour for the usual all-purpose. Keep it moist and low-fat by using either low-fat buttermilk or reduced-fat milk curdled with vinegar. (For those who are dairy-free, almond milk curdled with apple cider vinegar works like a charm!) Skip the butter. Use applesauce to replace the fat (this will also increase the moistness) or choose a good fat like peanut, avocado or canola oil. Go true Southern style. That means skip the sugar entirely. While there’s always some debate, most purists will agree that a true cornbread is savory, not sweet! If you must have sugar, cut it in half or at least one-quarter. Using applesauce to replace the butter will also provide a sweetness that can allow for omitting the sugar or at least cutting in half.
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