The Wonder of Chia Seeds

Chia seeds are one of these foods that, if you talk about them with other people, you'll inevitably get a blank stare back at you. That's fine because that gives you the chance to tell people about what is thought to be one of the healthiest foods you can eat. The name chia comes from the Aztec word for 'oily', which is 'chian', and this explains well what one of the main benefits of chia is; it is very high in omega-3 acids, which are a type of unsaturated fats.

It's easy to get mixed up between omega-3 and omega-6; basically, omega-3 acids are the fats which are not so easy to come by. They're in fish oils, flax seeds, kiwi seeds, and chia seeds, amongst other things. Omega-6, on the other hand, is found almost everywhere you look: nuts, vegetable oils, avocadoes, etc. As important as omega-6 oils are to our health, the balance of omega-3 to omega-6 is equally important. As it is so easy to consume plenty of omega-6, it is very easy to end up with an unbalanced consumption of the two types of oils, which are also known as essential oils. When it comes to the amount of omega-3 oil in various seed oils, the chia seed has the highest content, just above kiwi seeds, perilla and flax.

Most health conscious people will be more familiar with linseeds than they will be with chia seeds. So, if you've ever put a spoon of linseed into some water and left it for thirty minutes, you would have returned to find a kind of glutinous solution, kind of like a gel. Well, the same thing happens with chia seeds, which is another reason that they are so good for you; they act the same way in your gut. This means that they are really good for your digestive system, providing both a high amount of fiber, and also this action of forming a gel like solution moves through your body and cleans up as it goes. It's also thought that this gel physically prevents the fast breaking down of carbohydrates in the body, by slowing down the action of the enzymes on the carbs.

The chia seed was once a staple food of the Aztecs, loved for its ability to sustain and to give endurance. Actually, you could live off chia almost entirely, because it has 19 amino acids, with all of the essential amino acids except taurine. It also has more iron than spinach, more calcium than milk (not that milk is any good for us anyway) and even more antioxidants than blueberries.

So, how do you consume it? Well, you can grind it up into a meal called 'pinole' and add it to just about anything. In Mexico, they mix the whole chia seeds with water or fruit juice to make something they call 'chia fresca' which translates as 'fresh chia'. You can also sprout them in much the same way as you sprout alfalfa seeds and use them in salads.





Reprinted from: www.naturalnews.com/025459_chia_seeds.html#ixzz1I706OZrC

Roasted Veggie Pasta Salad

This recipe is a great recipe to play with and make your own favorite. We love to vary the vegetables, the pasta shapes and the dressings to make a different dish every time we prepare it.

 

 

 

Ingredients

 

• 3 bags (12 ounce) of Frozen Broccoli and/or Cauliflower Mix  
• 2 T olive oil 
• Salt 
• 2 tomatoes, diced 
• 1/3 cup Kalamata Olives, chopped 
• 8 ounces whole grain pasta 
• ½ small purple onion, diced 
• Fat free salad dressing of your choice

Directions: 

1. Preheat oven to 450 degrees.  
2. Place vegetables in large bowl. Toss with olive oil until oil is well distributed. 
3. Spread out coated vegetables on a large baking sheet. (For easy clean up, cover the sheet with aluminum foil first.) Sprinkle lightly with salt. 
4. Place vegetables in oven and roast for approximately 15 – 20 minutes. You want the vegetables to become tender and slightly browned on the edges. Remove from oven and allow to cool. 
5. Meanwhile, prepare the pasta according to directions and drain well. 
6. Place all ingredients in a very large bowl and toss well with your choice of fat free salad dressing. 
7. Serve warm or cold.

 Variations: 

• Use Balsamic inegar instead of salad dressing. 
• Leave out the pasta for an even lower calorie treat.

 

Eat more fiber and you just may live longer.

By CARLA K. JOHNSON, AP Medical Writer Carla K. Johnson, Ap Medical Writer – Mon Feb 14, 4:35 pm ET


CHICAGO – Eat more fiber and you just may live longer.

That’s the message from the largest study of its kind to find a link between high-fiber diets and lower risks of death not only from heart disease, but from infectious and respiratory illnesses as well.

The government study also ties fiber with a lower risk of cancer deaths in men, but not women, possibly because men are more likely to die from cancers related to diet, like cancers of the esophagus. And it finds the overall benefit to be strongest for diets high in fiber from grains.

Most Americans aren’t getting enough roughage in their diets. The average American eats only about 15 grams of fiber each day, much less than the current daily recommendation of 25 grams for women and 38 grams for men, or 14 grams per 1,000 calories. For example, a slice of whole wheat bread contains 2 to 4 grams of fiber.

In the new study, the people who met the guidelines were less likely to die during a nine-year follow-up period.

The men and women who ate the highest amount of fiber were 22 percent less likely to die from any cause compared to those who ate the lowest amount, said lead author Dr. Yikyung Park of the National Cancer Institute.

The study, appearing in Monday’s Archives of Internal Medicine, included more than 388,000 adults, ages 50 to 71, who participated in a diet and health study conducted by the National Institutes of Health and AARP.

They filled out a questionnaire in 1995 or 1996 about their eating habits. It asked them to estimate how often they ate 124 food items. After nine years, more than 31,000 of the participants had died. National records were used to find out who died and the cause of death.

The researchers took into account other risk factors including weight, education level, smoking and health status and still saw lower risks of death in people who ate more fiber.

“The results suggest that the benefits of dietary fiber go beyond heart health,” said Dr. Frank Hu of the Harvard School of Public Health, who wasn’t involved in the new research but co-authored an editorial in the journal.

The evidence for fiber’s benefits has been strongest in diabetes and heart disease, where it’s thought to improve cholesterol levels, blood pressure, inflammation and blood sugar levels. Fiber’s benefits also may come from its theorized ability to bind to toxins and move them out of the body quicker. High-fiber diets can promote weight loss by making people feel full, which has its own health-promoting effects.

However it works, fiber may offer a prevention benefit against killers like pneumonia and flu, the new study suggests. The cancer benefit may have shown up only in the men because they’re more likely than women to die from cancers related to diet, Park said.

Fiber is found in fruits, vegetables and beans. But fiber from grains was most strongly tied to the lowered risk in the study.

“That’s what seemed to be driving all these relationships,” said Lawrence de Koning of the Harvard School of Public Health, a co-author of the editorial.

Whole grains also contain vitamins and minerals, which may play a role in reducing risk, he said. For that reason, supplements may not be as effective.

“Nothing beats the original food,” he said. He suggested substituting whole wheat bread for white bread as a simple way to increase fiber from grains.

What does a high-fiber diet look like? A woman who wants to meet the 25 gram guidelines for daily fiber intake could eat one-third cup of bran cereal (9 grams), a half cup of cooked beans (10 grams), a small apple with skin (4 grams) and a half cup of mixed vegetables (4 grams).

To reach 38 grams, a man could eat all that — plus about 23 almonds (4 grams), a baked potato (3 grams), an oat bran muffin (3 grams) and an orange (3 grams).

Experts recommend adding fiber gradually to allow your digestive system time to get used to it.

http://news.yahoo.com/s/ap/20110214/ap_on_he_me/us_med_high_fiber_longer

“Pumpkin Pie” Waffles

Want to enjoy dessert for breakfast without any guilt?  Then these waffles are for you.  YUMMY!

Ingredients:

•     1 cup pureed canned pumpkin
•     1/2 cup soy milk
•     3/4 to 1 cup whole wheat flour
•     1 teaspoon baking powder
•     1/4 teaspoon ground cloves
•     1/4 teaspoon ground ginger
•     1/2 teaspoon ground nutmeg
•     1 teaspoon cinnamon
•     1/4 teaspoon salt
•     1/3 cup sugar

Directions:

1. In a large bowl, add to pumpkin sugar and milk and mix well.
2. Sift onto wet mixture dry ingredients, mix in but do not over-mix. 
3. Cook in waffle-iron.  Serve with real maple syrup

Mediterranean Tomato Salad

This easy to prepare Mediterranean-style salad complements almost any meal and with tomatoes in abundant supply right now, it makes it even tastier. Click here for the recipe.

Some Great New Recipes

I've just posted some really great new recipes on my website. Click here for Greek Salad and Creamy Dill Dressing. Enjoy!

We're on Twitter

If any of you are on Twitter, I'm still trying to figure it all out. Follow me at twitter.com/Veg4Health .

Can Obesity Steal Your Smarts?

Older women hoping to keep their minds young should keep an eye on the scale—researchers have found a link between slowing down mentally and piling on the pounds.

For every extra point gained on a scale of obesity, scores in reasoning, memory and other mental skills fell, Dr. Diana Kerwin of Northwestern University in Chicago and colleagues found.

"What we found is that actually obesity in and of itself is an independent risk factor for declining cognitive performance," Kerwin said in a telephone interview.

She used data from the Women's Health Initiative, an ongoing national study of illness and death among older American women. She compared women's body mass index, or BMI, a measure of obesity commonly used by doctors and researchers, to their results on a test that measured their mental sharpness.

The test evaluated the memory, abstract reasoning, writing, and temporal and spatial orientation skills of the group of women ages 65 to 79. Among the 8,745 post-menopausal women who completed the test, for each point increase in the BMI scale, scores on the mental test went down by one point, Kerwin's team reported in the Journal of the American Geriatric Society. Read more here.

Baba Ghanoush

This is my favorite recipe in the whole world – at least for today – although I think it may be the best food God created! I just absolutely cannot get enough of it. I love to eat this on toasted pita chips, on pretzels, French bread and right off the spoon. If I could plant my whole garden with eggplant I would – just so I could eat this every day. And it's really low fat!

Ingredients:

• 2 whole eggplants
• 3 T Tahini
• 3 garlic cloves, minced
• juice from 1 lemon
• salt to taste

Click here to find out how to put it all together!

Strawberry Banana Smoothie

This is one of our favorite afternoon snacks as well as a quick, easy breakfast food

Ingredients:

• 1-2 ripe bananas
• 1 C fresh or frozen strawberries
• 1 C Soy milk or almond milk or fruit juice
• 1 T ground flax seeds or chia seeds
• 1 T honey or sugar, if needed
• spinach, as desired
• 1 C ice (approx)

Preparation:

Combine all ingredients in Vita-Mix or high speed blender.

Play with the combinations to find out what works best for you. Add more or less ice, depending on the consistency that you prefer. Try to stay away from the extra sugar, if you can. The flax and chia seeds provide some essential fatty acids, and the spinach kicks the nutrient value up a notch, without adding much flavor. However, be forewarned, it will turn the smoothie from pink to brownish. A small price to pay!

For more recipes, click here.

‘Eat your vegetables’: For kids, it means fries

Kids aren’t eating enough fruits and vegetables, and when they do consume produce, they are more likely to eat french fries than nutrient-rich dark green or orange vegetables, a study shows.That won’t surprise parents who have been trying to tempt their kids with better diets for years.

Researchers at Ohio State University analyzed government data on 6,500 children and teens, ages 2-18, and found that the children were consuming an average of 2 cups of fruits, vegetables and juice a day. Teens ate only slightly more than that.

The government nutritional guidelines base recommended produce intake on total calories consumed. The range is 2 to 6½ cups of fruits and vegetables each day, based on an intake of 1,000 to 3,200 calories a day. Someone consuming 2,000 calories a day should eat 2 cups of fruit and 2½ cups of vegetables a day. Read the rest of the story here.

Rick's Corner

Month after month, I watch as Nancy writes the content for the web site and newsletter (I actually publish it - I'm her Webmaster, {and husband, among other things}), so we thought it would be interesting to give my perspective. Comments are often made after a cooking demonstration or entertaining guests about how fortunate I am to be married to someone who prepares such good, healthy food, and I couldn't agree more! I am no slouch in the kitchen, but I can't hold a candle to my wife. I have often told her, "You can never leave me or I'll starve" which is not too far from the truth.



As I talk to people who are looking to change to a healthier diet in order to lose weight, reverse or prevent disease or just because they're tired of poisoning their bodies with the standard American diet, I tell them to start with simple changes and build on them. That's what we did. Don't try to make the jump too fast because it usually won't stick. How many people do you know that have tried and failed to lose weight or eat healthier, only to fail and end up worse off than where they started? Lots of people don't stick with the changes because they don't lose 25 lbs the first month. What if they only lost a measly ½ pound per week, would it be worth it? That comes to about 50 pounds over 2 years! Definitely worth it! Point being, this is a lifelong journey and it's worth doing it right. I would strongly advise those of you who are new to use this site to learn the basics, start with some easy recipes and build on them. I think you'll be amazed at the changes you will see!

God has a funny way of getting my attention

God has a funny way of getting my attention sometimes. Lately, it seems I have been hearing God chuckle at the lessons He has been teaching me through my little broken toe. Yes, that’s right – lessons from God in a little broken toe. It really didn’t start out as being a funny affair, but the longer I struggle through with taped toes, ugly shoes and a definite limp – I find myself chuckling with God. No one spends much time thinking about little toes, until they stick out a little too far and get caught on a bed post or a corner. Then, that seems to be all you can think about. It is amazing how many simple, daily activities are affected by a broken toe. Until it happens to you, it’s hard to imagine. I am amazed that a little toe is so useful while lifting small children, taking dinner out of the oven, shopping for groceries, taking the family on a long awaited camping trip when the bathroom is almost a half a mile away and sleeping with heavy covers on. That little toe has a way of making itself known and limiting my activities. Every day I am reminded of 1 Corinthians 12 where the apostle Paul describes how important all of us are to the body of Christ. In 1 Cor 12, verses 21-22 Paul states “The eye cannot say to the hand, "I don't need you!" And the head cannot say to the feet, "I don't need you!" On the contrary, those parts of the body that seem to be weaker are indispensable…” So it is with little toes, and all of us who belong to the body of Christ. All of us are indispensable. We may feel like little toes, ugly little things without much purpose. But without us, the body of Christ will not function properly. We all have a purpose and when we are unable or unwilling to fulfill that purpose, the whole body suffers. We all can’t be the head, nor would we want to be. But it can be really hard to be a little toe most days of the week. It is hard to imagine that ministering to our family through cooking, cleaning and kissing small boo-boos is very important – but it is. We may not be teaching a class, evangelizing on a street corner, or traveling to the far corners of the world to reach the lost, but we are all where God has placed us. All of our daily lives are important and without us being faithful and diligent in all areas, the whole body suffers. So, the next time I feel ignored, unimportant and weak, I will remember my broken toe and thank God for being part of the bigger body of Christ.

"Crabbie" Patties

I've tried this recipe for "crab" patties now a couple times and can't believe how much my kids love them. I intentionally made extra tonight with leftovers in mind. Unfortunately, no leftovers! They're so simple, yet they really "anchor" your plate nicely. See the recipe here.

Oh the Joys of Soymilk Making?

Have you ever considered making your own soy milk and/or almond milk? Almost 9 years ago when I was pregnant with my second child, my husband had the grand idea of buying a soy milk maker and making it at home. The cost savings were just too great to pass up. Homemade soymilk costs pennies for a half gallon versus over $3 in the store. However, I was so sick during my second pregnancy that I couldn’t stand the smell of almost anything, and certainly not a soy milk maker. I banished my husband and the machine to the garage where he was more than happy to make all that we could use or drink. Once Andy was born and I was faced with 2 children under the age of 2. The smell of homemade soymilk no longer made me wretch, but the thought of taking on one more task was more than I could bear. The soymilk maker sat and gathered dust in the garage, and one day in a cleaning fit, I threw it away. I thought I would never again tackle homemade soy milk. That was, until the price of food began spiraling upwards over the last year. Besides the cost, I was tired of having to make a special trip to the store simply because I ran out of soymilk and I was tired of storing an extra half gallon or two in the refrigerator. After a quick search on ebay, we decided to purchase another soymilk maker. It has been wonderful! With the push of a button and a wait of about 15 minutes, I have freshly made soymilk ready to go. I add about ½ tspn of salt, 2 T of sugar or equivalent sweetener and for pennies I have the liquid I need for soups, muffins, cereals and all of my cooking needs. This week I am going to attempt almond milk in it and I can’t wait for the results. Now I know that when I add soymilk to something, exactly what ingredients I am adding.

Click here to search eBay for soy milk makers.

Don't Join the Army of the Overweight!

Reading the following story has me shaking my head and feeling terribly sad at the same time. A town in West Virginia has the dubious honor of being named "the fattest city in America". The problem is that apparently most people living there don't care. According to the article, they're too concerned with the local economy to worry about treating or preventing diabetes, heart disease and cancer. It so clearly reminds me of the old Fram oil filter commercial of "You can pay me now or you can pay me later". If you choose later, I can guarantee the cost is not only going to exponentially higher but the resulting poor health will be far worse than most can imagine. And here's the kicker: it isn't that hard!!! It's not hard at all. It is simply a case of making a decision, then backing up the decision with action. That means doing whatever it takes - researching, reading, being willing to try new (healthier) things, failing and being willing to try again. When you read the article, see how your attitudes compare to those in the story. Then decide which side of the fence you're going to land on. I hope it's on the side of improving your health on a daily basis for the rest of your life

http://news.yahoo.com/s/ap/20081116/ap_on_he_me/med_unhealthiest_city_2

White Sugar Now Coming From Genetically-Modified Sugar Beets

One of the things that I try very hard to buy is non-genetically modified foods. A lot of foods are being altered for a variety of reasons, none of which has anything to do with being healthier for consumers. Big chemical companies push the "benefits" of plants that are resistant (read poisonous) to bugs and weeds. Sounds great for the farmers - less work tending their crops - but who knows what the long term health consequences may be. And now they go after sugar...

This year saw the first commercial planting of genetically modified (GM) sugar beets in the United States, with that sugar to hit the food supply soon after. Farmers across the country will soon be planting Monsanto's Roundup Ready sugar beet, genetically engineered for resistance to Monsanto's herbicide glyphosate (marketed as Roundup). John Schorr, agriculture manager for Amalgamated Sugar, estimates that 95 percent of the sugar beet crop in Idaho will be of the new GM variety in 2008, or a total of 150,000 out of 167,000 acres. Finish the article here >

A little exercise goes a long way for severely obese

I found an interesting article on exercise - every little bit helps. Even if you're not used to doing any exercise, there's no time like the present to get started!

NEW YORK (Reuters Health) - When it comes to exercise and physical activity, people who are severely obese often feel defeated and think -- why bother. But a new study shows why they should bother, according to the study team.

Even a little bit of exercise - as little as 1 hour a week - can boost their quality of life and ability to complete everyday tasks like getting dressed, tying shoes and simply moving around, the study found. "This study speaks to the importance of people who are overweight, even severely overweight, paying attention to the fact that increasing their activity even a little bit can make their day to day life better," Dr. Martin Binks told Reuters Health. Read the rest of the article >

Overboard with greens

I came home from the coop Thursday with a mess of greens. The swiss chard and kale looked so wonderful that I just couldn’t resist. The only trouble was, it’s pretty hard to fit 5 bunches of chard and 4 bunches of kale in a refrigerator – loaded with a weeks worth of produce. So Thursday night, I prepared 2 of the chard for dinner that night, then set out chopping and bagging the remaining greens. For dinner, I simply sautéed a small diced onion until it was tender, then added two diced tomatoes. Next came a dollop of apple cider vinegar, a pinch or two of sugar, a twist of salt and two bunched of chopped chard. I didn’t even bother to remove the stems of the chard. Some cooks will tell you to do that – but the stems aren’t that tough, and I don’t mind a little crunch with my greens. Besides, I am just too lazy and time crunched to remove the stems if I don’t need to. I served the greens along side some leftover eggplant parmesan and everyone truly enjoyed the meal. For storing the remaining greens, I simply chopped the chard – stems and all – and stored them in a large plastic bag. The kale required a little more work because I really don’t like kale stems. The stems are incredibly tough and it seems they just won’t soften in the amount of time it takes to wilt the greens. Removing kale stems isn’t tough, just hold the kale leaves in your left hand, grab the stem in you right hand, and rip up. The stem should easily tear away from the greens and leave you with a handful of kale. It didn’t take long to destem 4 bunches of kale and chop the leaves. Again, I stored the kale in a large plastic bag. I did not wash the greens prior to storing since I didn’t want the added moisture in the plastic bags. In a matter of about 20 minutes, I was able to take all of my greens and fit them nicely in the refrigerator. Greens are so high in nutrients, low in calories, easy to prepare and so wonderful tasting that it’s hard for me to understand why more people don’t try them.

Zucchinni and Sun Dried Tomatoes

Tonight I took dinner over to Nana’s house so that my wonderful husband could watch an NBA play-off game on TV. (We have the most basic cable channels you can get. They are a “package deal” with the high speed internet service we have.) Nana doesn’t cook very often since most nights she is eating at our house so I had to use my imagination to create a meal which required very few pans and/or spices. I decided tacos, refried beans and some stir fried zucchini would fit the bill – especially since I already had made guacamole and salsa. The trick was to figure out an appealing way to prepare the zucchini without any interesting spices. (Since Nana doesn’t cook, her selection of spices is not only VERY limited, it’s also VERY old – and probably not very tasty.) So, I quickly grabbed a yellow pepper, an onion, the zucchini and some sun-dried tomatoes that had been looking at me very accusingly for quite a while. I love sun dried tomatoes – just right out of the bag – and had bought some quite a few weeks ago at our old produce market. I had eaten a few and then forgot about them – until today. So, once at Nana’s I sliced the pepper and onion, water sautéed them until tender. Next, I added the zucchini and some salt and pepper. I occasionally stirred the zucchini until it just started to turn tender, and then I added the chopped sun dried tomatoes. Boy, not only was it delicious but it was also very colorful. Sometimes a little creative ingenuity is all that is needed to make a new dish that every one loves.