CHIA SEEDS: Why add it to your Diet?

Chia Seeds are known as the “Ancient food of the future”

Chia seeds also referred to as “Salvia Hispanica”.Chia seeds are very high in soluble fiber, which is good in lowering blood sugar levels. Controlling blood sugar levels is crucial in the possible prevention of Diabetes and obesity. The soluble fiber found in Chia seeds, forms a gel-like substance that slows the absorption of sugars. In doing so, this helps with energy spikes which eventually lead to diabetes.

Over the past several years I have incorporated Chia seeds into my diet. It can be used in just about anything, however the recommended way to use it, to get the maximum benefits is in a gel-like substance. Chia seeds can be used in salad dressings, oatmeal, topping for bread, cereal, yogurt.It can also be mixed with juice and be made into a sort of energy drink. Pretty much anything you eat it can be thrown in, and since it is a gel like substance you can’t even tell that it’s there. Chia does not alter the flavor of other foods and often times enhances the texture and tends to bring out the flavor of foods. Chia has the ability to hold over 12 times its weight in water, making it a food that provides much hydration in our bodies, and is the key in preventing electrolyte loss, which creates endurance. However Chia may seem like a new thing, it has been around since ancient days, but it made a big comeback in the 1960’s during the natural food revolution.

A woman named Linda Barrett was one of the first people to get Chia certified by the FDA and fought for exportation of Chia from Mexico to the US. She is my step-aunt, and the person that introduced me to Chia seeds when I was 16. Linda also did a shelf-life test of Chia from years 1991-2002, the seed only kept in a warehouse began to go rancid in its 11th year.

Below are pictures of Linda’s bread. She has made Chia Gardenbreads for over 25 years. It is delicious and a complete protein bread, as it is made from bean flour, and contains Chia.

http://chiagardenbread.com/chia-nutrition.html

Macronutrients, Micronutrients & Dietary Fiber

This time last year I wasn’t aware of what micronutrients & macronutrients were. Macronutrients are foods that provide a greater source of calories, therefore provide energy. There are 3 specific macronutrients:
~Carbohydrates
~Proteins
~Fats

MACRONUTRIENTS:
CARBOHYDRATES-

The importance of Carbs:
~The body’s main source of fuel
~They are needed for the Central Nervous System (CNS), kidneys, brain, and muscles(Including the heart) to function properly.
~Intestinal health & Waste elimination
~Can be stored in muscles and liver to be used for later

Foods containing Carbs:
~Beans
~Dairy
~Grains
~Dark Leafy Vegetables

PROTEINS-
The importance of Protein:
~Helps in growth
~tissue repair
~Energy when carbohydrates are not available
~preserves lean muscle mass

Foods containing Protein:
~Cheese
~Milk
~Nuts
~Beans
~Peanut Butter(Any nut butters)

FATS-
Importance of Fats:
~Normal growth & Development
~Energy
~Provides cushioning for organs
~Provides taste, consistency & stability to foods

Foods containing Fats:
~Nuts
~Avocado
~Cheese
~Milk
~Butters, Margarines
~Oil

VITAMINS & MINERALS CONTAINED IN MICRONUTRIENTS:

MICRONUTRIENTS: Known as Vitamins and minerals, and are often very low in calories. Micronutrients are also known as “Super foods.” Micronutrient- poor foods like pasta, sugar and soda not only give you empty calories, they also damage your body and cause disease.

~NUTS:Pistachios, Cashews, Pecans, Almonds, Peanuts
~BERRIES: Raspberries, Strawberries, Blackberries, Blueberries
~HERBS: Basil, Parsley, Spearmint, Cilantro
~VEGETABLES: Collard Greens, Kale, Watercress, Bok Choy, Spinach, Radish, Cabbage, Broccoli, Dandelion Greens. *Leafy greens are the highest in micronutrients
~GRAINS: Barley, Brown Rice, Kamut, Quinoa
~FRUIT:Cranberries, Pomegranates, Plums, Grapes, Raisins, Bananas
~BEANS: Lentils, Kidney Beans, Cannellini Beans, Garbanzo

*CAROTENOIDS- Carrots, Sweet potato, tomatoes, pumpkin, Apricots & Mangoes. These contain beta- carotene, lycopene and lutein, which also function as antioxidants.

*PHYTOESTROGENS- Soy, Almonds, Walnuts, Cashews, Pistachios, Whole wheat, Grains

VITAMINS & MINERALS CONTAINED IN MICRONUTRIENTS:

Micronutrients are so important to your diet because they help maintain your body systems. Such vitamins and minerals you can absorb through a micronutrient rich diet are:

-Magnesium: Helps maintain normal heart rhythm, converts sugar into energy, helps metabolize macronutrients.
*Leafy greens (Kale, collard greens, spinach..)
-Iron: Helps body produce Red blood cells
*Leafy greens, dried fruit, Red meat, Pork & seafood
-Iodine: Development and function of thyroid gland, helps breakdown fats, promotes energy
* Hard boiled eggs, yogurt, Bananas, cheddar cheese, seafood
-Chloride: Helps maintain appropriate pH
*Lettuce, Celery, olives, Rye grain, tomatoes, salt
-Vitamins A, C, D, E, K as well as B- complex

*Vitamin A: Sweet Potato, Carrots, Squash, Dark Leafy greens, dried apricots, cantaloupe, sweet red peppers, mango

*Vitamin C: Kiwi, Broccoli, Strawberries, Oranges, Peas, cooked tomato, papaya

*Vitamin D: Portabello Mushrooms, Tofu, whole grain cereal, Queso Fresco, hard- boiled eggs, Plain Soy Yogurt

* Vitamin E: Spinach, Almonds, Sunflower seeds, Avocados, Olive oil, Broccoli, squash & pumpkin

*Vitamin K: Dried Herbs, Kale, beet greens, swiss chard, Dandelion greens, Brussel Sprouts, Chili Powder, Asparagus, Fennel, Leeks, dried fruit

*Vitamin B12: Cheese, Eggs, Red Meat, All Bran cereals, Tofu

*Vitamin B6: Sunflower Seeds, Pistachios, dried fruit, Bananas, Avocados, spinach

**The More Colorful Your Diet The Better

DIETARY FIBER- Often referred to as roughage or bulk, which include fruits, vegetables, whole grains and legumes. A high fiber diet can:

-Normalize bowel movements
-Helps maintain colon health
-Lowers cholesterol levels
-Helps control blood sugar levels

Fiber is classified into two categories- Soluble, insoluble

SOLUBLE FIBER: This type of fiber dissolves in water to form a gel- like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in Oats, Peas, Beans, Apples, Citrus fruits, Carrots, Barley and Psyllium.
CHIA SEEDS are a very good source of soluble fiber as well.

*This type of Fiber is important because it absorbs nutrients and can cause a feeling of fullness.

INSOLUBLE FIBER: This type of fiber does not dissolve in water and helps material move through your digestive system, which can also help those that struggle with constipation or irregular bowel movements. Insoluble Fiber is found in Whole wheat flour, wheat bran, nuts, beans, vegetables (Cauliflower, green beans,potatoes).

Sources:
https://www.drfuhrman.com/library/what-is-a-nutritarian-diet.aspx

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

http://thechalkboardmag.com/get-dense-why-you-should-be-eating-foods-with-high-andi-scores