Tag: chia

The Super-Foods Alphabet

The thought of eating super healthy gets me excited, until I walk into the grocery store and see all kinds of foreign objects in the fruits and vegetables section. “What is this prickly thing,” I ask myself. “Am I supposed to EAT that?” I approach these alien foods, but quickly shy away and revert to the boxed foods section when a clerk says “are you finding everything ok?”— “No I’m not finding everything ok! I came into the store to stock up on healthy foods and I have no idea what I’m doing,” I fee like saying.

If the thought of shopping in the fruits and vegetables section freaks you out, print out this super-foods alphabet so that you can find what you are looking for the next time you go on a health mission. Think of this as “Super-foods For Dummies”

 

Almonds: The most nutritionally dense nut, almonds offer 13 grams of unsaturated fat and 3.4 grams of fiber in just one serving. Almonds may also help with weight loss, have major benefits for the heart, and reduce total cholesterol.

 

Blueberries: Not only are they tasty, but blueberries are a super-fruit full of antioxidants that may help fight disease and sustain brain health. One study found that blueberries may also inhibit the growth of breast cancer cells! (Ok, these I can find in the grocery store.)

chia seeds

 

Chia: Perhaps most well known from the Chia-pet craze, chia seeds have much more to offer than a humorously shaped potted plant. Packed with magnesium, iron, calcium, and potassium, chia seeds are quickly gaining popularity in the health-food market. You can either add the seeds to smoothies or yogurt or take a chia seed oil supplement to get all the benefits of this super-food.

 

Dates: No, I’m not talking about going out to eat with a love-interest, but something even better! Did you know that dates can be used as a substitute for sugar and/or butter while baking? They are also full of fiber and vitamins and minerals including potassium, selenium, copper, and magnesium! That’s more beneficial for my health than any date I’ve ever been on! Finally, a date that truly cares about me…date

Eggs: Eggs have many more benefits than just being high in protein. They are also rich in Omega-3 fatty acids and antioxidants. They can help protect your eyes from free radicals and eye degeneration, and the yolks contain a particular B-vitamin that is essential for proper brain function. Eggs-actly what you should be eating for breakfast!

flax

 

 

Flax: You already know that the Omega-3’s in flax can help lower cholesterol and reduce the risk of heart disease, but did you know that flax seeds are higher in fiber than flax oil? Try adding some flax seeds to baked goods, oatmeal, or a salad.

 

 

Greek Yogurt: This yogurt is set apart from the others because it has been strained to remove excess liquid. After this process, Greek yogurt ends up full of protein and probiotics. It takes about 4 pounds of raw milk to produce one pound of Greek yogurt, but Greek yogurt ends up  lower in carbohydrates and sodium.

 

Hemp: The biggest health benefit comes from protein and essential fatty acids, which may help fight coronary heart disease, cancer, and even symptoms of depression. The GLA in hemp adds a variety of benefits ranging from allergy defense, to helping treat ADD, and even helping lower cholesterol levels.hemp

 

 

Ice Water: When the body is exposed to cold temperatures, it burns extra calories to keep itself warm, increasing metabolism by up to 50% in the process. Therefore, drinking a glass of water not only hydrates you, but can also speed up your metabolism and increase weight loss. Ice, ice, baby!

jalepenoJalepenos: These peppers aren’t spicy just for the heck of it. Capsaicin, a compound found in spicy peppers like jalepenos, has been found to speed up the metabolism and suppress the appetite.

 

kaleKale: Ringing in at only 36 calories per cup, kale is a great low-calorie source of fiber, calcium, and iron. It is also full of vitamins A, K, and C.

 

 

 

Leeks: These veggies can offer some protective powers when it comes to cancer. The organosulfur compounds in leeks have been credited with everything from boosting immunity to kicking cancer. (So that’s what those weird looking things in the veggie aisle are!)leeks

 

 

 

Milk: Research suggests that chocolate milk could help improve athletic performance and lead to better body composition. This treat provides the ideal ratio of carbs and protein for consuming after you work out. Got chocolate milk?

 

Nuts: The unsaturated fats contained in nuts are good for you heart and some can even help lower blood pressure and body fat. However, homosapien nuts can have the opposite effects.

 

Oatmeal: The whole-grains in oatmeal make it a great source of fiber, which is known to help lower blood cholesterol, aid in digestion, and help improve metabolism. While the oatmeal in packets are extremely convenient, it is ideal to make your own oatmeal in order to cut out any unnecessary sugar or additives.

 

Pineapple: Is your sweet tooth calling to you after eating all of these veggies? Pineapple is the answer! This fruit is known for boosting the immune system.

 

Quinoa: While it looks like rice, quinoa actually comes from a seed related to green leafy veggies like kale and Swiss chard. This is one of the only grains or seeds that provides the 9 essential amino acids that our bodies are incapable of producing, and therefore must consume.quinoa

 

 

Radish: Some studies suggest that certain compounds in radishes radishmay be able to help stop the growth of some cancers, including breast cancer! Other compounds in radishes may aid in muscle recovery after a tough workout. You look radishing, darling!

 

 

Spinach: Popeye’s ancient wisdom about spinach still holds true. These greens are full of antioxidants, anti-inflammatory nutrients, and vitamins that promote vision and bone health. Due to its high levels of vitamin A, spinach is good for your skin too! “Strong to the finish, cause I eat my spinach”

 

 

Tumeric: Its not just the yellow color that makes this spice famous, but also its use for treating digestive problems and relieving pain. Tumeric gets its super powers tumericfrom an antioxidant called curcumin, a traditional Indian medicine used for thousands of years to treat inflammation-based conditions ranging from IBS and autoimmune disorders to arthritis and tendonitis.

 

 

ugli

Ugli Fruit: Also known as Tangelo, this citrus fruit is a cross between a grapefruit, Seville orange, and a tangerine. Just one serving contains about 140% of the daily recommended value of vitamin C! Don’t let its ugli looks deceive you.

 

 

 

Vegetables: You can’t have too many veggies! Whether you go with green veggies,(a great source of iron and calcium), red veggies (full of lucopene and anthocyanins), or allium veggies like onions (full of antioxidants), you are doing your health a huge favor.

 

 

Wheatgrass: “Shots for everyone!” Ok, not the kind of shots you’re probably thinking of. Those may seem like a super-food at the time, but they are not. A shot of wheatgrass, however, is a quick way to get a dose of greens, offering many health benefits to its drinkers including live enzymes that aid digestion.

xiguaXigua: This fancy word is really just another name for watermelon (I needed a word that started with X.)  This refreshing fruit is packed with water and is low in sugar and high in vitamins A and C. Lycopene, an essential carotenoid found in some fruits, can protect the body from UV rays, cardiovascular disease, and some forms of cancer.

 

 

Yams: Not to be confused with its fraternal twin the sweet potato, this super-food is yamlow on the glycemic index, meaning that it can be eaten without negatively affecting blood sugar levels, thus making them a great food to consume for sustained energy. Yams are also a great source of fiber, vitamin B6, potassium, and manganese, which are key for the proper function of the nervous system.

 

 

Zucchini: Last but not least, this green-skinned veggie is packed with vitamins C and B6, potassium, manganese, and folate. With only 20 calories per cup and a high water content, this veggie is a great snack for staying hydrated in the summer heat. zucchini

 

How To Win An Olympic Gold Medal

Has watching the 2014 Winter Olympics inspired you to take your athletic abilities to the next level? Has seeing your country stand on the medalist platform filled you with so much pride that you fantasize about winning a gold medal for your nation? Just picture it. Cameras flashing, people screaming your name, your national anthem playing as the entire crowd stands. Sounds like a dream come true, right? Surprisingly, there is an easy formula to follow to end up as an Olympic gold medalist yourself one day… be the best! Sochi-Olympic-gold-medal

OK, easier said than done. Especially for athletes at the top of their game who are often only hundredths of seconds or points away from receiving that coveted gold medal. To be the best, athletes have to be stronger, more prepared, and better trained than their competition. They must eat right to fuel their body, get sufficient rest and recovery, and, according to the International Olympic Committee, take “food supplements [that] can enhance athletic performance.” While we’ve all heard that certain supplements are good for our health, it may come as a shock to hear that they can enhance athletic performance. And no, I’m not talking about steroids, but rather legal, approved supplements. According to the IOC, “athletes know that if they don’t take certain supplements, with the tiny margins separating the gold medalists and the [others], they simply can’t win in international competition.” Dr. Barry Sears, a research scientist of lipids and their inflammatory role, supports this as well, answering the question of whether supplements can improve athletic performance with “a resounding yes.” By the way, Dr. Spears has personally worked with athletes over the last 3 Olympics, who have brought home 21 gold medals collectively. Hows that for credentials?

We know that eating right and training hard in addition to raw talent are key ingredients in making an Olympic athlete. But why supplements? A study in the Journal of the International Society of Sports Nutrition asked athletes this same question. Their answers included: to increase energy, maintain strength, enhance performance, maintain health and the immune system, and prevent nutritional deficiencies.The same Journal published a research article in 2011 examining the frequency of the use of dietary supplements among a large sample of elite athletes. From 2002 to 2009, the study found a decrease in the consumption of all dietary supplements by athletes except for one: Omega-3’s, whose consumption increased. Cross-country skiing, which I believe to be the most difficult of the  Winter Olympic games, had the athletes with the most frequent intake of Omega-3’s in the study.

Omega-3-and-metabolism-DHA-may-reduce-risk-of-metabolic-conditions-study-suggests_strict_xxlOmega-3 supplements are gold medals in and of themselves, offering anti-inflammatory, anti-oxidant, cardiovascular health, and cognitive health benefits. These essential fatty acids play a key role in allowing nearly all of our cells to function properly. While everyone needs Omega-3’s, they are especially beneficial for athletes in the following ways:

1. They are a powerful and natural anti-inflammatory that can reduce pain and stiffness that often results from hard training; they also help prevent overuse injuries that are very prevalent when athletes are going through intense training. Dr. Spear says Omega-3’s anti-inflammatory agents “work like aspirin to relieve pain.”

2. They affect our collagen metabolism by increasing collagen production in tendons and ligaments, which addresses the symptoms of common problems for athletes including strains, sprains, and overuse injuries and allow for a faster recovery time.

3. They have been shown to improve oxygen-rich blood flow to active areas of the brain during mental activities, which may boost cognitive abilities. Studies have shown that Omega-3’s can be beneficial in improving attention, focus, and concentration for long periods of time, which are key aspects in athletic performance. Positive benefits for brain and brawn!

4. They can improve body composition by increasing lean muscle mass and decreasing fat mass and can even boost lung function of athletes both during and after exercise.

So, if you’re hoping to take home a gold medal one day your to-do list includes: eat right, train hard, and take an Omega-3 supplement. I prefer a vegetarian Omega-3 supplement because I don’t like the after-taste left behind from fish oil. Chia seed oil has a higher concentration of ALA Omega-3 than flax seed, so this is my favorite way to get my essential fatty acids while dreaming of winning an Olympic gold medal.

Research: 1 , 2, 3, 4

CHIA: Beyond The Furry Pet

Chia pets… a parent’s perfect answer for a kid who keeps asking for a pet. They don’t have to go to the vet or be exercised. They only require water every few weeks. And best of all, they are good for your health!

OK, while the potted Chia Pets themselves won’t improve your health, the seeds, responsible for growing the famous Chia Pet “Afros”, have been used for centuries as a part of healthy diets. Essential Formulas loves Chia, so today we are going to scratch the surface and talk about the history of these power-packed seeds.

Formally known as Salvia hispancia, the Chia plant is categorized under the mint family and produces white or purple flowers that contribute to a high self-pollination rate. The plant is prominently grown for its seeds and their oil, since the seeds/oil contain 60% ALA Omega-3, an essential fatty acid required by the human body for good health. While Chia is rich in Omega-3, the other nutrients in the seeds contribute to boosting your general health as well. Chia seed oil is composed of 15-25% protein, 26-41% carbohydrates, 18-30% high dietary fiber, 90-93% vitamins and minerals, and a high amount of antioxidants. Adding to their popularity, Chia seeds are vegan and gluten free!

Now that we have told you about some of Chia seed oil’s overall health benefits, lets get down to its “roots.” For centuries, Chia seeds formed a part of the Aztecs of Mexico and the Indians of Southwest America’s staple diet.

At one time, the seeds were so highly valued that they were used as currency in these cultures! When going on a conquest, the Aztec warriors were said to eat Chia seeds because of their high energy supplementation. In fact, they would eat as little as a teaspoon to sustain them when going on a full 24-hour march. Talk about a little bit going a long way! Not only was Chia a main component of the Aztecs’ diet, but also of the Pre-Columbian Mayans. Interestingly, 500 years later, modern science has concluded that the Aztecs’ and Pre-Colombians’ diets were superior to present day diets. Although Chia seeds were an obscure ingredient for several centuries, they are now making their way into modern diets, offering a new opportunity to improve human nutrition by providing a natural source of omega-3 fatty acids, antioxidants, and dietary fiber.

Learn  more about the Essential Formula’s Chia supplements here  chia-products_BN_2013