What's the deal with Chia Seeds

If you are like most people you have seen chia seeds in the news lately.  Several months ago was the first time I actually purchased some and started putting them in my oatmeal and yogurt. Since then I have done some research about them and found that they are outstanding little superfood to add to a healthy diet. They are what I call "loaded"!

Chia seeds contain mucilage, a type of soluable fiber, which makes them perfect to use as a nonfat thickener.  Used by Aztec warriors as a source of energy on long marches, chia seeds are high in protein, with all essential amino acids, alpha-linolenic acid and fiber. With six times more calcium than milk, and with greater amounts of high-quality protein than the one found in soy, Chia also helps strengthen muscles and bones.  Chia can absorb a whopping 12+ times its weight in water – flax seed only absorbs 6-8 times its weight. Chia´s insoluble fiber reduces digestive transit time and removes toxins as it passes through the digestive tract.

As I stated above, you can use them in your cereal, yogurt, smoothies.  If you would like to try something more, here is a recipe I found from Dr. Roizen at the Cleveland Clinic. Give them a try!


Lifestyle 180 Chia Muffins
"Chia is a great-tasting whole grain that makes foods moist by absorbing 10 times its weight in water and with its own healthy omega-3 fat."
Michael Roizen, MD, Chair, Wellness Institute, and Chief Wellness Officer, Cleveland Clinic

Ingredients

1 tablespoon ground chia seeds
1-1/2 cups whole wheat flour
2 teaspoons ground cinnamon
½ teaspoon ground nutmeg
2 teaspoons baking soda
½ teaspoon salt
15 ounces canned pumpkin
¼ cup canola oil
2 tablespoons agave nectar
1 tablespoon vanilla extract
¾ cup chopped walnuts
¼ cup water or no-sugar-added apple juice
1 cup fresh apple, peeled and grated (5-1/2 ounces by weight)
(grate apple on large-hole side of the grater)

Preparation

1. Preheat oven to 350°F.
2. Combine the chia seeds, flour, cinnamon, nutmeg, baking soda, and salt. Mix with a wire whisk.
3. In a separate bowl combine pumpkin, canola oil, agave nectar, vanilla, walnuts, and water or juice. Mix, and then fold into dry ingredients.
4. Fold in the grated apple.
5. Scoop into paper cups in muffin tins and bake for 33 minutes, or until inserted toothpick comes out clean.
6. Remove from muffin tin and cool on wire rack.

The Benefits of Avocado Oil: Living a Longer and Healthier Life?

Posted on April 30, 2012 by Rachel Korowitz

 

Could avocado oil fight aging and chronic disease? Christian Cortes-Rojo, a researcher at Universidad Michoacana de San Nicolás de Hidalgo in Morelia, Mexico, thinks it could prove to be a helpful tool in promoting health at the cellular level.


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The oil, which is similar to olive oil in fat composition, could help to shield our bodies from and reduce the adverse effects of free radicals, damaged cells that can cause everything from heart disease to Alzheimer’s disease. According to Cortés-Rojo, “avocado oil could eventually be referred to as the olive oil of the Americas.”

Free radicals are particles that are in need of an extra electron and to stabilize, will often obtain this electron by damaging stable particles. This can cause a chain reaction, creating many more free radicals out of previously stable particles. Though free radicals are caused by pollutants, cigarette smoke, radiation, and certain chemicals, they’re also produced by your immune system and are a natural part of the aging process.

Research has found that antioxidants are an effective way to stop these reactions and stabilize free radicals, minimizing the problems they can cause in the body. While many fruits and vegetables have excellent antioxidant properties, they don’t often penetrate far enough into cells to protect the powerhouses of cells, mitochondria.

“The problem is that the antioxidants in [vegetables and fruits like carrots and tomatoes] are unable to enter mitochondria, “says Cortés-Rojo. “So free radicals go on damaging mitochondria, causing energy production to stop and the cell to collapse and die. An analogy would be that, during an oil spill, if we cleaned only the spilled oil instead of fixing the perforation where oil is escaping, then the oil would go on spilling, and fish would die anyway."

Enter avocado oil. Through tests on yeast samples, Cortés-Rojo and his team have discovered that avocado oil has an unusual talent—it can reach the mitochondria and defend against free radical attacks. "We'll need to confirm that what has been observed in yeasts could occur in higher organisms, such as humans,” says Cortés-Rojo. However, the initial results allude to avocado oil’s exciting potential to protect against free-radical-related maladies, like chronic disease and cell aging.

You can cook with avocado oil exactly as you would with any other oil, if not with even more versatility – it has a high smoke point so it’s especially well suited to stir-frying, sautéing, and searing.

Reprinted with permission from The Institure for Integrative Nutrition.

   

 

RESVERATROL - Good for your heart
 

The antioxidants may help prevent heart disease by increasing "good" cholesterol and protecting against artery damage.

Antioxidants in red wine called polyphenols protect the lining of  blood vessels in the heart.  A polyphenol called resveratrol is linked to heart health by reducing bad cholesterol and preventing blood clots.

The resveratrol in red wine come from the skins in the grapes.  You also find resveratrol in blueberries and cranberries.

To drink or not to drink?  Most health care professionals agree that moderation is the key. One glass per day for women and two glasses per day for men.

Which leads me to:  OUR ANNUAL PILGRIMAGE
Every May, for the past 15 years or more, we go on a wine tasting trip. It started out with a certain group of friends, and has changed throughout the years, with people joining and leaving the group. No matter who goes it's always a good time. First of all, the country is beautiful and I would like to live there if I could figure out how to make that happen. Secondly, how can you be in a bad mood when you are drinking wine? Some years we go to Santa Inez, an area outside of Santa Barbara, or Paso Robles, or Napa and Sonona County. We've done each area a number of times and it doesn't seem to get old.  

Of course we tell ourselves we are doing this in our best effort to be healthy, per the above :)

Body Detox

I wrote a couple of months ago about the detox process I went through with my house.  That being done, now I am doing the same thing with my body. 

If you study the toxins that are contained in most of our personal care products you begin to understand why some people get sick and can never quite figure out why. Do you think about what you use on your body?  Most of us don't.  We simply like the package, or we are true to a brand, or our friend tells about something she likes.  We don't really look at the label to see what is in the product. And that is what most companies count on.  The fact that most consumers don't care about the ingredients means they can advertise the benefits of the product but never tell you about the risks.   

I finally started reading the labels and was astounded at what I was seeing. I can't pronounce most of the ingredients but when I came home and researched them and saw the risks of using them it was easy to stop.  I've been going through this process slowly. As I run out of a product I go in search of a new safe replacement. Of course this means shopping at different places now, places that carry all natural beauty products. I was surprised by how many products are out there now. There is a lot to choose from, and in every price range. I go to Sprouts, Mother's Market, and Whole Foods to find the items I now want to use. And they are not any more expensive than what I was spending before. In fact, I have eliminated a couple products so I am saving money.

Now my husband is on board as well. He was the one that got us to change the deodorant we use. He did some readying about the aluminum in products and decided we should not be using it, so off to Sprouts we went in search of a natural product. It's been much easier to make the change than I had anticipated.   And now when I open my medicine cabinet and pull out my all natural beauty products I actually feel good about what I am doing, I am happy to support the company, and know that I not putting my body at risk any longer. And that feels really good.  

What is a health coach?

A Health Coach is a mentor and guide that empowers people to make healthy lifestyle changes and achieve personal wellness goals.  Focusing on the individual needs of each client, a Health Coach helps people work within the realities of their day-to-day lives and find ways to make small and manageable changes that can be maintained over time.  A Health Coach can help a client focus on weight managements, food cravings, stress management, digestion, and many other health concerns.

There is now a huge demand for Health Coaches.  As the health care system shifts towards preventive care, Health Coaches are gaining increasing recognition in the world of health and wellness.

"Chronic disease such as obesity, hypertension, and diabetes wreck our quality of life and cost a fortune. In recent years, a new and intriguing concept has emerged in the prevention and treatment of chronic illness: the health coach. "  CBS News

A Health Coach adopts a holistic approach to wellness and is trained to help you explore all aspects of your life, identify the challenges that are preventing you from being your healthiest, and develop plans to overcome these challenges.  Rather than placing primary emphasis on diagnosis and treatment, a Health Coach takes a preventative approach to wellness and encourages people to take a proactive role in achieving and maintaining health.

Integrative Nutrition has been training Health Coaches since 1992.  As the world's largest nutrition school, we have more than 20,000 students and graduates in almost 100 countries around the globe!

This information was written by Integrative Nutrition and IIN graduates are allowed to use this on their web site.

What not to do with your peanut butter

Peanut butter made the list of 5 foods you should avoid.  Low fat peanut butter that is. I think peanut butter is one of those perfect foods, kind of like eggs.  When I feel like I need some instant energy I reach for a few bites of peanut butter.   First of all, eating it is such a wonderfully sinful experience, it is satisfying, and then the energy hits me and I good for a couple more hours. It's also a good source of protein.  
Here's the reason.  The oil is the healthiest part of the nut, containing most of the nutrients, so there's no advantage to taking it out.  In fact, it's worse because it robs the peanut better of its health benefits.  Reduced fat varieties have as many calories and more sugar than the regular.
Eating one to two ounces of nuts a day is associated with reductions in heart disease and cancer risk. In addition a recent Harvard study showed that eating nuts is associated with lower body weights. 

Peanut butter has a high level of monounsaturated fats and resveratrol.  Peanut butter (and peanuts) provide  protein, vitamins B3 and  E, magnesium, folate, dietary fiber, arginine, and high levels of the antioxidant p-courmaric. 

And one more thing.  Read the label.  There are only two ingredients that should be in your peanut butter.  Peanuts and salt.  That is it. Nothing else. If the label indicates more, don't buy it.  Processed peanut butter is not what you want. Eating whole foods, with no processing, is what will deliver the health benefits we need.  

Spring Cleaning

People like “stuff”. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, “You have to get rid of the old to make way for the new.”  If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past and welcome the new energy of your happy, healthy future. Try these three ideas:

For good mental and physical health, we actually have two “houses” that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.

To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, whole food, and lots of water. Fasting means limiting most foods and drinking water, fresh vegetable and fruit juices, teas and soups.  Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion. 

While you're cleaning out your body and home, don't forget to spring clean your heart. Throw away negative thoughts and habits you've been harboring that no longer serve you.  A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life's gifts and surprises to enter.

Food Focus: Greens

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your cleanse and also into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

 
Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.


Recipe of the Month: Shiitake and Kale

Prep Time: 2 minutes

Cooking Time: 10 minutes

Yield: 4 servings

Ingredients:

1/2 pound shiitake mushrooms

1 tablespoon olive oil
1-2 cloves crushed garlic
1 bunch kale, chopped
pinch of celtic salt 

Directions:

Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.
Add chopped shiitake mushrooms, stir-fry for 5 minutes.
Add chopped kale, stir-fry for a couple of minutes.
Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

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