Hot Chocolate

Hot chocolate is a delicious treat, but doesn't have to be high in calories, sugar and fat to be satisfying. Try this easy blend to satisfy your sweet tooth. The cayenne pepper adds a subtle kick, and studies have shown that eating spicy foods can temporarily give your metabolism a boost. Cinnamon is known to help regulate blood sugar levels.

Ingredients:

• 1 tablespoon milk
• 1 tablespoon cocoa powder
• 1/2 tablespoon raw cane sugar
• 1/8 teaspoon cayenne pepper
• 1/8 teaspoon cinnamon

Combine all ingredients in a mug of your choice. Top up mug with hot water, stir and enjoy!

4 Holiday Spices and Why They Are Good For You!

The holidays are upon us and with them comes many enticing flavors. Cinnamon, cloves, cardamom and nutmeg are just a few of the traditional spices of the season - and all four of them have very real health benefits. Here are just a few health highlights for each of these great spices: 

1. Cinnamon is known to regulate blood sugar and reduce LDL cholesterol levels. It is also effective for menstrual pain and reduction of pain associated with arthritis. Research performed at the University of Texas showed that cinnamon may reduce the proliferation of cancer cells. Cinnamon contains iron, calcium, manganese and fiber as well.
2. Cloves help to relax the smooth lining of the digestive tract, and so can be helpful for vomiting, diarrhea, intestinal gas and stomachaches. Cloves are also known to reduce inflammation and relieve upper respiratory tract infections when taken as a tea.
3. Cardamom is an antioxidant and has anti-inflammatory properties. It aids digestion and is useful for combating nausea, acidity, heartburn, constipation and gas. It can help detoxify the bladder and urinary tract. Cardomom also helps prevent bad breath. 
4. Nutmeg contains calcium, manganese, iron and potassium. It aids sleep and may help prevent Alzheimer's disease. Nutmeg is also known to aid digestion.

Greek Yogurt

Using Greek yogurt in recipes will help you reduce fat without sacrificing flavor. Greek yogurt has a thicker texture than the regular variety because it is strained. The straining removes the liquid whey along with some of the sugar and salt. This straining concentrates the protein and calcium, giving you more per cup than regular yogurt.

Use these conversions to help you make your favorite dishes healthier:

• 1 cup butter = 1/4 cup yogurt + 1/2 cup butter
• 1 cup mayonnaise = 1 cup yogurt
• 1 cup oil = 3/4 cup yogurt
• 1 cup sour cream = 1 cup yogurt