If there is one way I can help promote success here, and that is, a bit of information on how you can spice up your life...and consequently your overall performance in all areas...including WA!

I found this article in Truth About Abs. That is a great program and I'm personally happy with it.

Yesterday I went to the grocery store to a little-known area...an oasis in the desert of culinary hedonism (that means most of the stuff in grocery stores is pure rubbish) ... save the store's spice rack. I did not have this list with me, so let's see how I did with memory...

The spices here I did purchase will be underlined: The ones not, well I will get them in the next trip...

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1. Basil - Basil is a very effective anti-inflammatory herb with extraordinary healing benefits that
work for arthritis, allergies, and inflammatory bowel conditions, to name a just a few. In
addition, basil helps kill harmful bacteria that cause food poisoning including: Listeria, Staph,
and E. coli O:157:H7.

Basil is also an excellent source of beta carotene, a powerful antioxidant that prevents free
radical damage. Free radical damage is the primary cause of heart disease, cancer, and
many other serious health conditions, as well as aging. Because of its dark green color, it is
an excellent source of vitamin K, calcium and magnesium, which is good for the bones. It is
also a great source of iron, manganese, vitamin C and potassium. Use both fresh basil and
dried basil generously in your foods to maximize it's benefits.

2. Cinnamon - This ancient spice has one of the highest antioxidant levels of any spice.
Cinnamon is highly effective at helping to stabilize blood sugar levels, making it very effective
for those with diabetes (type 1 and type 2). In one study of people with type 2 diabetes, just two
teaspoons a day reduced blood sugar as much as 20-30%, as well as lowering LDL
cholesterol and triglyceride levels.

Cinnamon also has powerful anti-inflammatory properties, and helps relieve pain and stiffness
in muscles and joints, including arthritis. Cinnamon has a positive effect on brain function, and
smelling cinnamon, or chewing cinnamon flavored gum, can possibly help improve memory
and attention. Cinnamon also reduces inflammation in blood vessels that leads to
atherosclerosis and heart disease, as well as having antifungal and antibacterial properties.

You can read another article we have here about how cinnamon can even help control belly
fat in an indirect way.

Try cinnamon in your smoothies, yogurt, healthy baking recipes, oatmeal, mixed with berries,
or as a healthy addition in your coffee or tea.

3. Cayenne - This hot spice not only heats up your dishes, it heats up your body and raises
your metabolism, helping you burn fat faster. And an interesting research study showed that
when a person consumed an appetizer with red pepper flakes, they ate 15% less food. And
for those of you who avoid cayenne because you think it bothers your stomach, cayenne
pepper is actually healing to stomach tissues, it stimulates digestive enzymes, and helps
prevent stomach ulcers.

Cayenne reduces LDL blood cholesterol, triglyceride levels, and decreases the formation of
harmful blood clots, all of which prevent heart attacks and strokes. And, cayenne is a very
effective anti-inflammatory and pain remedy for everything from headaches to arthritis and
sore muscles, as well as clearing nasal congestion and boosting immunity.
Try cayenne in your morning eggs, in soups, stews, chili, or meatloaf for a little metabolism
boosting spice!

4. Cloves - Cloves have a unique sweet and spicy flavor, but also contain powerful natural
medicine. Cloves have strong antiseptic and germicidal ingredients that help fight infections,
relieve digestive problems, and arthritis pain. One of cloves’ best known uses is its ability to
relieve tooth and gum pain. Cloves have been measured as having THE highest antioxidant
level (ORAC value) of all spices and herbs.

The oil in cloves kills bacteria and is very effective when applied to scrapes, cuts, fungal
infections, itchy rashes, bites, burns, or bruises. Cloves also help digestive problems like gas,
indigestion, nausea and vomiting, and eliminate harmful parasites, bacteria and fungus in the
digestive system. And the smell of cloves helps to encourage mental creativity too.

Cloves can be a great healthy addition to hot teas.

5. Cumin - Cumin is another spice that is especially high in antioxidants, but cumin is known
for being especially good for digestion. It stimulates the gallbladder and pancreas to secrete
enzymes and bile that break down food into usable nutrients your body can use. Cumin also
helps detoxify the body, and is highly effective for respiratory disorders like asthma and
bronchitis.

Cumin, like cinnamon, helps keep blood sugar levels stable, which means cumin is great for
diabetics or pre-diabetics, and it means less chance of weight gain and excess body fat.
Cumin has been proven to work as well as some commonly used diabetic drugs at regulating
insulin and glycogen. Cumin is also a very good source of iron, vitamin C and vitamin A,
which benefit the immune system.

Cumin goes great in chili!

6. Turmeric - Turmeric’s yellow-orange pigment, curcumin, is the main active ingredient in this
super spice. Curcumin’s anti-inflammatory benefits are actually comparable to drugs like
hydrocortisone and over-the-counter anti-inflammatory medicines like Advil and Motrin. But,
unlike the drugs, curcumin is not toxic at all.
Curcumin is more effective slowing down the development of Alzheimer’s disease than many
medications, because it decreases inflammation and oxidation in the brain. This spice also
speeds up the recovery time from strokes as well. Turmeric and its active ingredient,
curcumin, are also highly effective against diseases like irritable bowel disease, ulcerative
colitis, Crohn’s, and arthritis. Turmeric also improves liver function, lowers homocysteine and
prevents heart disease.

Most importantly, turmeric is one of the most potent anti-cancer spices that helps protect you.
Turmeric and it's derivatives are currently being studied in alternative cancer treatments.
Try this trick: Using black pepper along with turmeric (I use this combo in my eggs every
morning) helps to increase the absorption of turmeric's curcumin in the body. We also have
a full article on the super health benefits of turmeric here.

7. Rosemary - Rosemary contains active ingredients that are potent antioxidants as well as
anti-inflammatory agents. Rosemary has long been known to improve concentration, boost
memory, and lift depression. Rosemary also strengthens the immune system, improves
circulation, stimulates digestion, and fights cancer, as well.

Rosemary is highly effective for respiratory problems including asthma, chest congestion, and
respiratory infections. While rosemary adds a delicious savory flavor to meat dishes, it also
helps digestion by stimulating the gallbladder to release bile as well. Rosemary will protect
your body against harmful carcinogenic toxins and prevents colon cancer, stomach, breast,
and lung cancer.

Fun fact: If you're going to grill meats, marinating meats for hours beforehand in liquid
mixtures that contain rosemary and other herbs/spices can dramatically help to reduce HCA's
(heterocyclic amines), which are carcinogenic compounds that can form when meats are
grilled. So using rosemary, thyme, garlic, oregano and other spices in a meat marinade
before grilling meats can drastically reduce any carcinogens that normally would form on
grilled meat.

The antioxidants in rosemary and thyme from a marinade were specifically cited in studies at
being powerful inhibitors of HCA formation when grilling meats. But it was also noted that
other spices such as garlic, oregano, and others can help to prevent HCA formation as well,
so I suggest using a variety, which tastes great anyway!

One more important point about grilling meat: Remember that the more well-done a meat is
cooked, the higher concentration of carcinogenic HCA's can form, so rare, medium-rare, or
medium are healthier choices than well-done. I've never understood why anybody would
want to ruin a good steak by burning it to oblivion anyway. But hey, if you're one of those folks
that likes your steaks well-done, just remember that you're eating a lot more carcinogens than
a steak that's cooked less, so make sure to load up on your antioxidants (spices, teas,
berries, etc) to help combat those extra carcinogens.

Washing down your barbequed meal with a glass of unsweetened iced tea (rich in
antioxidants) and also a good salad with lots of raw veggies can provide the antioxidants
needed to counteract the effect of HCAs in your body from grilled meat.

By the way, even charring vegetables on the grill creates different carcinogens such as
acrylamides, so don't think that the negative effect of charring only applies to meats.

8. Ginger - Ginger is VERY powerful for your health! Ginger contains over 25 different
antioxidants, which makes it extremely effective at fighting free radicals in many different body
systems. Ginger is best known for its ability to reduce nausea and vomiting, as well as motion
sickness. In fact, ginger may even be more effective than Dramamine, one of the most
common drugs used for motion sickness. And because ginger does not have harmful side
effects like many drugs, it is very good for nausea from pregnancy. Studies actually show that
just 1 gram of ginger before surgery is more effective than the standard anti-nausea
medication given for post surgical nausea and vomiting.

Ginger is also a soothing remedy for sore throats from colds and flu because of its antiviral
properties. Ginger also helps coughs and is an effective expectorant. Try a tea made with hot
water simmered with a few slices of ginger and a small amount of honey and lemon for a
soothing tonic when you are sick.

Because ginger is such a strong anti-inflammatory, it helps reduce the pain and swelling of
arthritis, and muscle aches. Ginger also fights cancer, reduces cholesterol, and prevents
blood clots that lead to strokes or heart disease. I like to use a slice of ginger root in my hot
teas sometimes, in our batches of iced teas, and of course, I love piling ginger on top of sushi!
I take a couple capsules of ginger daily since it's not as frequently used in dishes as some
other spices.

9. Oregano - This herb contains an oil that is a very potent anti-bacterial, anti-fungal and anti-
viral agent, rosmarinic acid (also found in rosemary). Oregano oil has been used to treat a
wide range of conditions from bacterial and viral infections, to parasites and stubborn fungal
infections. Although the oil of oregano is most often used for medicinal purposes, the herb
itself can provide many of the same benefits when consumed regularly.

Oregano also relieves inflammation, internal or external, and can offer relief from allergies,
aches and pain, without side effects. Oregano is very high on the ORAC scale of measured
antioxidant value.

10. Thyme — Thyme’s active ingredient is known for treating bronchitis, sore throats, chest
congestion, laryngitis and asthma. Thyme is so effective it is often an ingredient in cough
drops and mouthwashes to treat inflammation and infections. Thyme is also effective as a
soothing stomach aid to relieve gastritis, indigestion and colic.

Thyme helps prevent cancer, improve memory, treat Alzheimer’s, calm the nerves, and
alleviate depression, nightmares, and insomnia. An interesting new discovery about thyme
shows that it actually boosts the amount of DHA (an important ingredient in omega 3 fatty
acids) in the brain, heart and kidney cells.

Here are some other health benefits of some of the most popular herbs and spices:

• Rosemary, turmeric, ginger and basil are powerful anti-inflammatories.
• Cumin, turmeric, and sage help fight dementia.
• Cayenne, cumin, coriander and cinnamon help to regulate insulin and blood sugar, aiding

fat loss.
• Lemon grass, nutmeg, bay leaves and saffron have a calming effect.
• Garlic, mustard seed, hawthorne, and chicory are excellent for the heart.
• Basil and thyme help your skin become softer and smoother.
• Turmeric, garlic, basil, cinnamon, thyme, saffron, garlic and ginger boost the immune
system.
• Coriander, rosemary, cayenne, allspice and black pepper can help banish depression.
There are 3 specific spices that I personally believe are so powerful that I try to take them in
daily capsule form as well, since they may not always be used in my daily meals... and those
are:

Turmeric, cinnamon, and ginger. They're very cheap in capsule form too. I usually take 2
capsules per day of each of these spices unless I use large amounts in certain dishes like a
curry dish for example.

Spice up your life a bit, and enjoy all of those super health benefits!

Note: Always check with your physician to be sure certain herbs and spices don’t interfere
with medications you may be taking—and check with your doctor before you quit any current
medications.

~~~

Well, I did miss two...

1. Turmeric
2. Oregano

Ones I purchased that were not in the list:

1. Rubbed Sage (though found in the benefits below the list)
2. Curry Powder (well, will probably aid in flavor somehow anyway)

Other spices to get:

• sage
• coriander
• lemon grass
• nutmeg
• bay leaves
• saffron
• Garlic
• mustard seed
• hawthorne
• chicory
• allspice
• black pepper
• sea salt

Vitamins for the minerals.