Written By Nicole Wilkins

Eating healthy isn’t always easy – especially when you’re new to it, or when you want to add some flavor to your meals. If you track your macros then you know that every little thing adds up … so how can you add flavor to your food without adding all of the unwanted extra calories?

Spices 🙌

In addition to making your food taste good, spices and seasonings can actually be good for your health. That’s right, just sprinkling on the right stuff can do a world of good for your body. Here are three of my favorites to help add some flavor to your meals and keep you on the right track to reaching your goals 😉

I like Himalayan Pink Sea Salt and put it on just about everything. I don’t measure it, I just give it a light dusting. Here are three benefits to having enough salt in your diet (Fact: salt is a mineral, not a spice).

• Helps maintain adequate sodium levels in the body, which translates to optimal fluid and electrolyte regulation. This means that you are less likely to get dehydrated, which can negatively impact brain and muscle function. 💪

• Has trace minerals, including potassium, calcium, magnesium, bromide, chloride, iron, copper, and zinc, among others. It also contains fluoride, which is great for your teeth and gums.

• Helps in the production of hydrochloric acid in your stomach to aid digestion, which means your body will absorb more nutrients from food.

I sprinkle it in my coffee and add it to oatmeal for a little kick. Besides upping the taste factor, here are a few other reasons to show cinnamon some love.

• Contains polyphenols, phenolic acid, and flavonoids, which are all great antioxidants. Antioxidants prevent damage to cells caused by free radicals (waste substances produced by the body).

• The flavonoids in cinnamon have anti-inflammatory properties, which can help with muscle soreness. Studies show that these anti-inflammatory properties can lower the risk of heart disease. ❤️

• Has anti-fungal properties, which aids in gut health. Candida albicans is a normal gut flora that we all have, but it can overgrow and lead to a yeast infection called candidiasis. This can cause digestive issues, such as constipation, diarrhea, cramps, and even gastrointestinal diseases.

I use a pinch on meats, fish, and potatoes. It’s a bit on the bitter side so I don’t use much. Curcumin is a chemical compound found in turmeric and is the active ingredient responsible for several health benefits, including the ones below.

• Can increase levels of the growth hormone BDNF (brain-derived neurotrophic factor) in your brain. Low BDNF has been associated with several disorders, including Alzheimer’s disease. There is also some research to support the theory that curcumin may improve memory. 🧠

• Improves the function of endothelium, the cells that line blood and lymphatic vessels. Endothelium regulates blood pressure, blood clotting, and other circulatory factors. Endothelial dysfunction can lead to vascular and heart disease.

• Helps keep your skin looking healthy by reducing oil secretion and combating the bacteria that leads to acne; its anti-inflammatory properties fight skin conditions like eczema; and the antioxidants battle the aging effects of damage from the sun. 👍


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One of the biggest names in the fitness industry, Nicole Wilkins is a world-record holding four-time Figure Olympia Champion and 2012 IFPA Personal Trainer of the Year. Nicole earned her BA in Wellness, Health Promotion and Injury Prevention at Oakland University. The owner and founder of nPower Nutrition, Nicole has helped thousands of people start living a healthier lifestyle and reach their fitness goals.

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