Cancer-Fighting Sprinkles

We’ve all heard of antioxidants; they’re those wonderful substances that help prevent and repair damage to our cells to ward off premature aging and cancer, among other maladies.  Antioxidants such as vitamins A, C & E, lutein, beta carotene, selenium and lycopene are found in abundance in a healthy diet rich in whole grains, vibrant fruits and vegetables and… herbs and spices?

That’s right.  Those wonderful flavouring agents growing stale next to your stove are, in fact, superfoods with the ability to help you lose weight & stay healthy! Spices are a dieter’s best friend as they add flavour and richness with virtually no calories.  The spiciest of them – cayenne, hot curry powder or plain old chili flakes – force us to slow down as we eat and, statistically, to actually eat less as a result.

Here’s one more reason to add some oregano to your whole wheat pasta or some cinnamon to your oatmeal: the Journal of Agricultural and Food Chemistry found in the largest-ever antioxidant study that ground cinnamon, cloves and oregano are some of the most potent sources of antioxidants, rivaling even blueberries and cranberries.  In fact, just one teaspoon of cinnamon provides the same quantity of antioxidants as a half cup of blueberries!

The bottom line: eat more vegetables, fruits and grains.  But when blueberries rise to $8 a pint in the dead of winter, grab that cinnamon shaker and add some spice to your oatmeal, yogurt, fruit, even your coffee, and savour the flavour.

Here are the top four antioxidant herbs/spices to add to tonight’s dinner:

• cloves have the highest level of antioxidants among spices and also reduce cholesterol and triglyceride levels

• cinnamon comes in just below cloves on the antioxidant index and also helps control blood sugar following a meal

• oregano is not just an antioxidant powerhouse, it’s renowned for its antibacterial properties

• turmeric packs antioxidants and is believed to have anti-inflammatory properties that can mean major cancer prevention benefits

Don’t Buck Up Your Weight Loss Plans

If you know me, you know I love my Starbucks.  Or “S-bucks” as we simply call it around my house.  I am at S-bucks almost every day, at some point, to stop in for my usual: a grande bold blend with a bit of cream (yes, cream) and a sprinkle of cinnamon.  We even grind and brew S-bucks at home every morning.  Really… I should have shares.

That’s nothing special, though.  S-bucks is everywhere these days.  When I schedule a walk or park playdate for our New Toronto Moms Meetup (www.newtorontomoms.com), I often choose a Starbucks as our meeting point.  Not just because I’m an addict.  They really are everywhere.  They have change tables, they’re breastfeeding friendly, and they have such a wide variety on their menu (both food and drink) that they can usually make everyone happy.

OK, so I like Starbucks.  But the lovefest ends here.

Here’s a question for you: What’s your usual Starbucks order? Is it a “tall soy latte, easy foam” or a “venti iced coffee with milk” or maybe a “grande mocha frappucino, hold the whip”…?

Starbucks (or Second Cup, or Tim Horton’s or whatever your poison is) can be the pick-me-up in your day.  But it can also really mess up your diet.

Starbucks drinks range from 0-500+ calories per serving.  500 calories? That’s a meal!  Here are a few drinks to avoid when visiting S-bucks next time.  Loaded with saturated fat, sugar and calories, these drinks are diet bombs! Is your drink on this list? (all nutritional info is for grande size)

• Double Chocolatey Chip Frappuccino – 500 calories, 9 g fat
• Strawberry Vivano Smoothie – 280 calories, 2 g fat
• White Chocolate Mocha – 400 calories, 11 g fat
• Peppermint White Chocolate Mocha – 470 calories, 12 g fat
• Dark Cherry Mocha – 320 calories, 8 g fat
• Caffe Mocha – 260 calories, 8 g fat
• Iced White Chocolate Mocha – 340 calories, 9 g fat

Those calorie counts are all without whipped cream!  Add the whipped cream topping and you’ve added an additional 70 calories and 6 g fat to your “drink”!  You’d be better off drinking a regular cup of coffee and selecting a small pastry than choosing one of these beverages.

Here are a few tips to down-size your fat and calorie intake the next time you’re placing your order:

• avoid anything ending in “frappuccino” or “mocha”
• select hot or iced coffee or tea, unsweetened, and sweeten yourself with one packet of sugar for just 25 calories
• order sugar-free syrup when flavouring your drink
• not a fan of artificial sweeteners?  ask for just “half-sweet” iced coffee or tea
• skip the whipped cream
• order skim milk instead of 2% to save 40 calories per cup
• ask for a “light” version of your favourite drink and save up to half the calories of the regular version

Remember, S-bucks is not in the business of making you skinny.  They concoct their beverages to taste as yummy as possible.  And, like most cafes and restaurants, that means adding the sugar and fat necessary to give you that “WOW” flavour that keeps you coming back.

Be aware and you’ve taken the first step to changing your eating habits. Make yourself aware; check out the nutritional information for your favourite beverage on the Starbucks website.  Then order a plain coffee and be on your way…