Lunch and Learn: Spicy Sunday! Recap

At CasaVive, we pride ourselves on taking a holistic approach to health and wellness. We support our clients physically through personalized exercise programs, lifestyle coaching, and nutrition and supplement counselling. But we don’t stop there—we also integrate stress management, sleep optimization, and mental health support into our work, referring out when we know our clients could benefit even more.

It’s one thing to talk about the value of social health and the power of community. It’s another thing to actually build it. When Jacqueline and I started CasaVive, we knew that if we wanted to truly embody holistic health, our community needed to be part of the healing process.

Enter: Lunch & Learn!

Our bi-monthly Lunch and Learn! series is just one way we help our clients connect and grow—together. These events are open to all: CasaVive clients, nearby businesses, and members of our residential community. They're a time to come eat, learn, and be part of something bigger.

On October 27, 2024, we hosted our very first Spicy Sunday! and explored how herbs and spices can be powerful players in managing inflammation, improving gut health, and supporting overall well-being. If you missed it (or just want a refresher), here’s your recap!

What Are Herbs & Spices, Really?

Herbs refer to the leaves of plants, while spices come from other parts—roots, bark, bulbs, or flowers. While they don’t contribute many macronutrients or vitamins in the small amounts we typically consume, they pack a punch when it comes to phytochemicals: naturally occurring compounds in plants that affect our health.

Some phytochemicals are harmful—but many are incredibly helpful. Think polyphenols (like flavonoids and quercetin), carotenoids (like beta-carotene), and capsaicinoids (the spicy stuff in hot peppers). These compounds have been shown to be:

• Anti-inflammatory

• Antioxidant

• Cardioprotective

• Anti-carcinogenic

• Supportive of blood sugar and lipid metabolism

In fact, diets rich in herbs and spices—not supplements, but culinary doses—have been linked to improved blood pressure, lower risk of cancer, better cognitive health, and reduced inflammation.

The Spices That Stole the Show

Cinnamon

Used in everything from the Moroccan stew to cookies at our event, cinnamon is a spice (rom tree bark that boasts:

• Anti-inflammatory and antioxidant properties

• Anti-bacterial and anti-fungal effects, especially for the gut and lungs

• Benefits for cholesterol and blood sugar regulation

Try adding cinnamon to your oatmeal, yogurt, teas, or spice rubs—it’s an easy win for flavour and wellness.

Ginger

This root is a rockstar when it comes to managing both acute and chronic inflammation. Ginger:

• May reduce joint pain and stiffness from osteoarthritis

• Supports heart health by lowering blood pressure and cholesterol

• Aids digestion, reduces nausea, and can support fat metabolism

Grate fresh ginger into stir-fries, curries, or tea—or bake it into spice muffins for a sweeter spin.

Garlic

We could honestly dedicate a whole Lunch and Learn to this one. Garlic, a bulb, releases powerful sulfur compounds when chopped or crushed. These compounds:

• Support cardiovascular health by reducing plaque and blood pressure

• Boost immune function

• Relieve osteoarthritis-related pain

We love garlic in just about everything—stews, soups, marinades, pestos—you name it (except dessert... maybe skip that one).

community lunch and learn

Rosemary

Used fresh or dried, rosemary is a herb with potent antioxidant effects, especially in protecting our cells’ lipid membranes. Rosemary can also:

• Help manage inflammation caused by environmental toxins

• Support skin health and UV protection

• Pair beautifully with roasted veggies or poultry

  
  

A Quick Nod to Turmeric

Though we focused on it at a previous event, turmeric still deserves a mention. Its star compound, curcumin, is a powerhouse anti-inflammatory and antioxidant—perfect for managing chronic pain, inflammation, and joint health.

Other Spices Worth Exploring

We’re just scratching the surface, but here are a few more standout players in the anti-inflammatory foods game:

• Saffron: may help with rheumatoid arthritis and fibromyalgia

• Fenugreek: supports cholesterol and blood sugar metabolism

• Clove oil: antibacterial and effective for oral care

• Star anise: great for brain inflammation

• Chamomile & lavender: studied for their anti-anxiety benefits

Spice Up Your Holistic Health Routine

At CasaVive, we believe wellness should be delicious, empowering, and rooted in evidence. Herbs and spices are one of the simplest and most joyful ways to care for your body.

By adding them to your meals, you’re supporting everything from gut health to inflammation reduction—without having to overhaul your diet or lifestyle.

Got a favourite spice we didn’t mention? Let us know in the comments or drop by our next Lunch and Learn!

Ready to explore more holistic nutrition strategies? Book a free consultation or visit our studio at 1122 Finch Ave W, Units 21–22. We’d love to help you spice up your health journey.