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How to Use Herbs and Spices HandoutTurmeric: According to the National Institute of Health (NIH), the dosage of turmeric is 400-600 mg. three times a day (tid) (NIH, 2010). This converts to 1/8-1/10th teaspoon three times a day for inflammation. Ways to add turmeric into your dietAdd turmeric powder to your eggsSeason your meat with a few teaspoonsBlend it in a smoothieSeason vegetablesMake your own mustardAdd it to rice or potatoesSprinkle on your salad Give your soup a boostIf you are not in the mood to cook, combine 1/8-1/10th teaspoon of turmeric powder to one teaspoon of honey and enjoy. Turmeric can also be made into a paste to be applied to skin to relieve itching or inflammation or taken internally. Recipe: ? cup turmeric powder, 1 cup water, 1.5 tsp ground black pepper, 70 ml olive oil or coconut oil. Directions: Mix water with turmeric powder in a pan and slowly heat it up and stir for 6-10 minutes until you get a thick paste (add additional water if it is too thick). Add black pepper and oil and continue stirring until all the ingredients are fully mixed in together. Allow the paste to cool. Store in the refrigerator in a jar for up to 1 week (Sukhoterina, 2015). Cinnamon: Dosage for cinnamon in tincture form: 1-3 ml tid (Skidmore-Roth, 2010). Dosage for ground cinnamon used in food is 1/2 to 1 teaspoon (2-4 grams) of powder a day (WebMD, 2016). Cinnamon is also sold in capsule form so follow the directions on the bottle or consult your physician. Ways to use cinnamon Sprinkle on buttered toast Add to apple sauce Use in baking (like cookies, pies and cakes) Sprinkle in oatmeal Have a cup of tea and sprinkle cinnamon Mix it in sweet potatoes Not in the mood to cook or short on time-mix ? to 1 teaspoon of cinnamon with honeyHere is a link to more information about cinnamon for inflammation: : Can be taken in dried ginger capsules-1 g/day, dried root-500 mg two to three times a day, tincture form-1.7-5 ml/day or extract 0.7-2 ml/day (Skidmore-Roth, 2010). Ginger root can be shredded and added to food such as chicken, beef, pork or any meat product. It can be taken as a tea, added to soup, stir-fries, in pies or purchased in candy form as ginger candy. Here is a link from the Arthritis foundation for more information on the use of ginger: : Can be applied directly on the skin as an essential oil, in cream or taken in capsule form PO (by mouth)-dosage 400 mg tid or standardized extract-600-1200 g/day (Skidmore-Roth, 2010). Other ways to use frankincense is mix in with honey-diluted 10:1 or as a tea. Add a full drops of frankincense extract or tincture to ice cream or in a cold glass of milk. What is the difference between a tincture and an extract?A tincture and extract use fresh or dried herb flowers, leaves, roots, barks, or berries. A tincture uses alcohol has a solvent whereas an extract uses water, vinegar or glycerin (Mountain Rose, 2016). The herb is soaked in the solvent for 6-8 weeks which extracts the medicinal constituents out of the herb. Here is a link for more information on making a tincture or extract: ReferencesMountain Rose (2016). Guide to making tinctures. Retrieved from Institute of health (2010). Natural anti-inflammatory agents for pain relief. Retrieved from , L. (2010). Mosby’s Handbook of Herbs & Natural Supplements. Fourth Edition. St. Louis, Missouri: Mosby Elsevier.Sukhoterina, Y. (2015). Everything you need to know about golden paste and how to make it. Retrieved from (2016). Cinnamon. Retrieved from ................
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