The Practical Guide to Herbs and Spices for Health Enthusiasts

Melissa Halas, MA, RDN, CDE | SuperKids Nutrition

Power the pep in your athletic step with herbs and spices. A quick snip, sprinkle, or pinch can improve performance, recovery, and brain skills—all while keeping your health at its best. Check out how to reap the physical and cognitive benefits of implementing a phytonutrient-rich diet by creating a flavorful dish from start to finish.

Stay off the Side Lines

Don’t let a case of the sniffles prevent you from reaching your exercise potential. Instead, give the body the encouragement it needs with color-filled herbs, each containing its own unique set of disease-fighting antioxidants. With an herbalicious lifestyle, athletes can help minimize the risk of illness that may knock them off their game.

Improve Recovery

Athletes and fitness enthusiasts enjoy pushing their bodies to physical limits. But continuous vigorous activity without adequate rest or recovery nutrition can increase the risk of injury and poor performance. While athletes may push past the bumps, bruises, pains, and strains, it can eventually result in performance decline or unwanted time on the bench. However, diets abundant in antioxidant-rich herbs may help mitigate exercise-induced inflammation and oxidative stress—ultimately keeping athletes performing their best. (1)

Improve Reaction Time

Success on the field, court, or track goes beyond physical abilities. Champion-worthy results are also significantly impacted by cognitive skills such as quick reflexes, balance, memory, reaction time, and more. Stay on top of your mental game by incorporating antioxidant-rich herbs to help neutralize free radicals. Herbs can also improve neuron to neuron communication for improved brain function. Neurons are the working unit of your brain and you want them firing off fast! Strong connections between neurons are crucial for good brain function, reaction time, memory storage, and learning. Herbs offer high levels of phytonutrients and antioxidants when compared ounce to ounce to other plant-based foods. (1) Plus, adding more spice to your life introduces new flavors powered by nature!

How to Herb-ify Your Lifestyle for Better Performance

Give a kick to your exercise performance! Check out these easy ways to make phytonutrient-rich herbs happen and become your kitchen’s very own MVP.

• Grow your Own. Embrace your inner green thumb! Whether you have a windowsill in a city apartment, space in your backyard, or a single flowerpot on the porch, you can have an herb garden. Many herbs are easy to grow and require little attention to keep athletes focused on their training. So, if you are a plant-growing newbie, or simply lack the “thyme” to tend to a garden, don’t worry! Start your herb patch with low-maintenance options such as basil, chives, and parsley. These flavorful greens can easily grow right from the comfort of your own kitchen.

• Try Fresh and Dry. Pack a powerful yet nutritious punch with a meal rich in herbs and spices. Whether you are a die-hard for dry herbs or enjoy flying with the fresh options, there is a flavorful selection for everyone. Just keep in mind that dried herbs tend to be more pungent and require a longer cooking time to release their maximal flavor profile. So, avoid using them with uncooked recipes or as a last-second garnish. Instead, opt for fresh herbs to maximize the flavor on your performance-enhancing plate!  

Tips for cooking

Create a dish that satisfies the body from tastebuds to toes with these must-know tips. Athletic training never tasted so good with these delicious herbs.

• Make Flavors Pop. Create an irresistible flavor by cooking spices with a healthy fat such as olive oil or simmer sauce. But these delicate compounds can add a bitter-filled bite if burned, overused, or old. So, don’t forget to keep an eye on the cooking timer!

• Prep, Prep, Prep! Athletes are no strangers to work. So, it should be no surprise that fueling a well-performance athlete requires a little prep! Most fresh herbs get sold as sprigs—long stems with the leaves still attached. If the stem is tender, simply chop it up along with the leaves. But, if it’s woody or tough, pull the leaves off the stem by pinching it at the bottom and sliding your fingers up the length. While large-leafed herbs can be minced, small-leafed herbs can stay as is.

• Keep an Eye on the Clock. Hardy, woodsy herbs like thyme and rosemary should be cooked with a dish to maximize their taste and aromatics. However, be careful; they can sometimes taste bitter if added too close to getting served. I love rosemary and thyme with creamy polenta (made with low-fat milk and olive oil). Talk about a tasty and antioxidant-rich way to carb-load or replenish glycogen stores!

Functional foods like herbs and spices can not only improve one’s athletic performance but offer an irresistible taste that will make your tastebuds go wild. Make the most out of your meals and monitor your nutrient intake by using the various functions powered by MyMenu.  

References:

1. Opara EI, Chohan M. Culinary Herbs and Spices: Their Bioactive Properties, the Contribution of Polyphenols and the Challenges in Deducing Their True Health Benefits. International Journal of Molecular Sciences. 2014; 15(10):19183-19202. https://doi.org/10.3390/ijms151019183

Melissa Halas, MA, RDN, CDE, is CEO of SuperKids Nutrition and creator of the Super Crew. She's a nationally recognized Registered Dietitian specializing in pediatrics, sports, and plant-based nutrition. Check out her books that promote plant-based eating for both children and adults, including The Plant-Based Boost, Nutrition Solutions for Athletes and Exercise Enthusiasts, The Plant-Based Boost Cookbook, 100+ Recipes for Athletes and Exercise Enthusiasts, The Super Crew’s Breakfast Cookbook for Kids, 50 Tasty Recipes + 100 Fun Nutrition Activities, and Healthy Eating for Families, The Ultimate Nutrition Guide for Kids, Parents, and Educators (in English and Spanish). Shop her books here.

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