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AS COLD WEATHER nears, it's handy to know which spices can make you feel warmer.

Obviously, on cold days, warm things like hot chocolate and soup may be more comforting than refrigerated foods such as salads. Adding certain seasonings can increase the sensation of warmth and provide some interesting health benefits as well.

Spices including cinnamon, ginger, mustard, horseradish and pepper increase the sensation of warmth. Chilies, especially, stimulate the same nerves in the tongue that respond to heat. That's why you feel a temporary "burn" if you eat too much Tabasco sauce.

The key is finding the amount of heat that's right for you, to provide a gently warming flavor.

gentle cinnamon

Cinnamon is one of the mildest warming spices. Adding a cinnamon stick to coffee or tea gives a pleasant flavor, as does sprinkling ground cinnamon onto oatmeal or applesauce.

Cinnamon may help lower blood sugar and cholesterol in people with diabetes (although it's not a replacement for medications).

Cinnamon also appears to have some mild antibacterial qualities.

soothing ginger

Ginger has a stronger flavor than cinnamon, and takes the heat up a notch. It's used in familiar mild desserts including apple and pumpkin pies.

Many Asian chefs use larger amounts of ginger in entrees and sauces, enough to make them burning hot. Try adding ginger to stir-fried vegetables, chicken and seafood. It's also tasty in chicken soup.

Ginger is effective against morning sickness and postoperative nausea, according to an article in American Family Physician. The authors say there is conflicting evidence that ginger may help ease motion sickness. I swear by eating ginger candy before plane and boat trips.

Scientists are studying ginger as a possible arthritis remedy, but more information is needed.

When in doubt, it's better to take ginger as a food seasoning than in higher doses found in ginger capsules. That's because too much ginger can amplify the effect of prescription blood-thinning medications.

nose-clearing spices

Common yellow mustard is mild, while fancy brown or black mustards tend to be much stronger--strong enough to open clogged sinuses and make your eyes water. Try extra mustard when you have a cold.