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Chia: The Super Seed

On August 13, 2012, In Nutrition, by Stella Metsovas
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Chia has become very popular in recent years. You may have seen Chia growing in the famous Chia Pets, but most recently, Chia has gained popularity due to its nutritious seeds. The seeds are being called one of the latest ‘superfoods’ because they’re an excellent source of fiber, antioxidants, calcium, and Omega-3 fatty acids.

 Known scientifically as Salvia hispanica, Chia is a member of the mint family with a rich history in Mexico. They were a staple in the Mayan and Aztec diet, used mostly as maize for basic survival. Today, Chia Seeds are sought out throughout the world for their proteins, fats, and fiber.

 Chia Seeds just made the news when the defensive end for the Panthers, Thomas Keiser, admitted to eating two to three tablespoons of Chia Seeds everyday during practice in order to stay hydrated. He uses Chia because “it helps hydrate you, because it absorbs 10 times its weight in water.” His teammates think he’s weird for using Chia Seeds, but Thomas Keiser has the right idea.

 

Flaxseed vs. Chia Seeds

Like Chia Seeds, Flaxseed is also high in Omega-3s, fiber, and antioxidants. While flaxseed is a well-known powerful plant food, Chia Seeds may actually be the winner.

Chia Seeds, like others nuts and seeds, are low in saturated fat and cholesterol. One ounce of Chia Seeds has 5.0 grams of Omega-3s, and Flaxseed has 4.7 grams per one ounce. One ounce of the Chia Seeds has 10.7 grams of dietary fiber – almost double that of flax, which has about 5.6 grams of fiber.

While Flaxseed can deteriorate over time, Chia Seeds’ extra high antioxidant levels prevent deterioration and allow for long-term storage. Flaxseed also must be ground up in order to make its nutrients available to the body, whereas Chia Seeds can be consumed while whole.

Scientists are also finding that when in the stomach, Chia Seeds form a gel that slows down digestion and the conversion of carbs to sugar. This means you’ll feel fuller for longer, have energy for longer, and avoid a blood sugar spike.

 

Top 10 Benefits of Chia Seeds

  1. Chia Seeds are an excellent source of Omega-3s – they have more of the fatty acids than salmon!
  2. Chia Seeds are also high in Omega-6 fatty acids – which are necessary to build new cells
  3. Chia Seeds are high in phosphorus, magnesium, iron, zinc, potassium, and copper
  4. Chia Seeds are full of antioxidants – more antioxidants than blueberries!
  5. Because they form a gel, Chia Seeds help stabilize blood sugar levels
  6. Chia Seeds can absorb 10-12 times their weight in water, helping to regulate bodily fluids and keep you hydrated
  7. Chia Seeds are high in fiber (42% DV) – a nutrient most Americans do not get enough of
  8. Chia Seeds are full of soluble fiber that can help lower cholesterol levels
  9. As a plant-based source of protein, Chia Seeds provide steady energy
  10. By weight, Chia Seeds have more calcium than whole milk
 
Stella’s Chia Power Bowl 

Ingredients 

  1. 1 ½ cups Unsweetened Coconut Milk
  2. 2 Tablespoons Soaked Chia Seeds
  3. Handful Fresh Berries
  4. Protein Supplement of your Choice (Whey Concentrate or Hemp are my favorites)
  5. 1 Serving Raw Nuts

Directions

  1. Mix all ingredients in a cereal bowl—enjoy!
  2. Can also be used as a smoothie if you’re on the go by blending in a high efficiency blender. To spruce up the nutritional content of your smoothie—add a handful of kale.

Preparation time: 5 minute(s)

Diet tags: Low calorie, Reduced carbohydrate, High protein, Gluten free, Raw

Number of servings (yield): 1

null 5 null:  ★★★★★ 1 review(s)

Copyright © www.stellametsovas.com
Recipe by Stella Metsovas 

 Yours in Health,
 
Stella Metsovas B.S.,CCN
 

 

References

 

http://thechart.blogs.cnn.com/2011/04/29/are-chia-seeds-a-superfood/

 

http://www.cbssports.com/nfl/blog/eye-on-football/19768007/panthers-de-thomas-keiser-ingesting-chia-pet-seeds-to-stay-hydrated

 

http://www.drweil.com/drw/u/QAA365093/Chia-for-Health.html

 

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Protein for Vegetarians: Is it possible to compete with animal-based proteins?

On August 4, 2011, In Nutrition, by Stella Metsovas
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Humans are undoubtedly designed to eat animal-based products. Consider the fact that virtually all traditional cultures consume some sort of animal protein and fat, whether it be from fish and other seafood, water and land fowl, land animals, eggs, dairy, reptiles, or even insects. Getting the right amount and balance of proteins is not a problem for anyone following a diet that includes these. But what about those active people who don’t eat meat, fish, or eggs and want to eat minimum soy get good quality protein? What are the best sources of protein for vegetarians? Quite frankly, it is hard for a vegetarian to get the full spectrum of amino acid building blocks that are essential to the human body, but it is by all means possible.

How to get protein as a vegetarian

This topic is addressed by Matt Frazie of The No Meat Athlete. The Paleo Diet, as you know, is based on the principles of what we are “designed to eat.” As such, it includes copious amounts of the animal-based products that vegans cannot eat. Frazie shows no hesitation in pointing out that it is simply impossible to follow the Paleo Diet as a vegetarian since every major vegetarian source of protein, including soy, beans, and quinoa are not allowed. However, he does point out that there are ways to slightly modify the Paleo diet in order to get those essential amino acids.

 

1.   Eggs. If you are a vegetarian that does not avoid eggs, then by all means eat eggs! They contain all nine essential amino acids as well as three essential fatty acids. You could actually meet all the protein requirements by simply including quality sources of this nutritious food.

 

 

2.   Grain-like seeds. Grain-like seeds such as quinoa, amaranth, and buckwheat behave more like grains than like nuts which is why most Paleo-style diets do not allow them. They contain mostly carbohydrates as opposed to other seeds such as sunflower seeds which contain mostly fat and protein. However, including these in your diet would definitely get you closer to meeting protein requirements for the day.

 

3.   Hemp. Some Paleo diets do not allow this seed, but it is definitely worth taking a look at. Its amino acid profile rivals that of soy, meat, and even eggs making it one of the most valuable vegetarian foods high in protein. It also contains good amounts of essential fatty acids as well as calcium, iron, magnesium, phosphorus, zinc, copper, and manganese. They are also gluten-free.

 

 

4.   Soaked or sprouted beans and legumes. The major issue with beans and legumes is that they contain certain enzyme-inhibitors and anti-nutrients that make them quite hard to digest–even after cooking. However, soaked and sprouted beans and legumes are much more digestible and can be a valuable source of protein for vegetarians.

 

5.   Vegetarian protein powders. One potentially valuable source of protein that Frazie overlooks is whey. Mark Sission of Mark’s Daily Apple attests to the benefits of whey protein powder while on a Paleo diet.  Although he highly recommends a diet containing meat and fish, he points out that good quality whey protein supplements contain a very large spectrum of amino acids that would greatly benefit any vegetarian.  My favorite source of whey is whey concentrate, and favorite product is Jarrow Formulas Whey Protein Unflavored.

 

 

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer : Clement Tran

W8less Nutrition

Los Anglels

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What are Super Foods?

On June 6, 2011, In Nutrition, by Stella Metsovas
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Recently, you may be hearing hype around foods like blueberries, kale and olives due to their array of health benefits. You may have heard the terms “super food” and “antioxidants,” but what do these really mean, and why are these foods so important for our diet? According to WedMD, a healthy diet incorporating superfoods will help you maintain your weight, fight disease, and live longer. Preventing heart disease, cancer, and cholesterol are among the health benefits of consuming super foods. Below is a Super Food List of the top 10 foods to eat to be the healthiest, happiest you!

Sardines

Sardines

Sardines are small fish sometimes found fresh and often preserved since they’re so perishable. They promote heart health through being one of the most concentrated sources of omega 3 fatty acid and being an excellent source of vitamin B12. Sardines are also very rich in vitamin D, which is essential to bone health as well as regulating cell activity. They’re also packed with protein, and are known to prevent cancer.  Wild Planet produces my favorite canned sardines.

Sauerkraut

Saurkraut

Saurkraut is a fermented shredded cabbage that has great health benefits. It contains great amounts of vitamin C, lactobacilli and other nutrients. It also contains fiber, and improves digestion and promotes the growth of healthy bowel flora. Saurkraut reduces the risk of cancers, namely colon cancer, and also increases immune function.  I recently recommended sauerkraut in Shape Magazines ‘Top 50 Spring Foods for Weight Loss’.

Kale

Kale

Kale is a cruciferous vegetable whose popularity is recently on the rise because of its nutrient richness. It has more nutritional value for fewer calories than almost any other food. It’s full of antioxidants, anti-inflammatory nutrients, and anti-cancer nutrients. Kale is rich in vitamin K, vitamin A, and vitamin C. It is also known to lower cholesterol, and it plays a large role in the body’s detoxification process.  I’m loving this blog: 365daysofkale

Garlic

Garlic

While it may not be great on a first date, garlic can do wonders for your health. Garlic is able to lower our cholesterol and triglyceride levels. Garlic’s unique set of sulfur-containing compounds also protects cells and blood vessels from inflammatory and oxidative stress. Unknown to many, garlic is also a great source of vitamin C as well as vitamin B6, which reduces the risk of heart disease. Garlic is historically known to protect against bacteria and viruses.  Taste for Life wrote a great article on how to enhance immunity, you can find it here. P.S., I’m honored to have been featured next to Dr. Andrew Weil!

Blueberries

Blueberries

The word “antioxidant” often comes to mind when you think of blueberries, and for good reason. Blueberries are packed with antioxidants that prevent free radical damage to the body, thereby fighting cataracts, glaucoma, ulcers, heart disease, and cancer, to name a few. While many think of red wine as having great antioxidant benefits, a study showed that blueberries deliver 38% more free radical fighters. Blueberries have also been shown to improve nighttime vision and digestive health.  Here’s a link to the US Highbush Blueberry Council.

Sea Vegetables

Sea Vegetables

Sea vegetables, commonly known as seaweed, have been in the Japanese diet for ages, and it would be smart to follow that example. Sea vegetables contain unique phytonutrients, and are a great source of iodine and vitamin K. Sulfated polysaccharides, which are starch-like molecules, are found in sea vegetables and have a large array of benefits, protecting against inflammation, cancer, and viruses. Sea vegetables are also known for containing a wide array of minerals, including calcium, copper, magnesium and zinc.  Maine Coast Sea Vegetables are my favorite sustainably and certified organic sea vegetables.

Olives & Olive Oil

Topping your salads, meat dishes and pizza with olives will provide great  health benefits. Olives are a great source of vitamin E and monosaurated fats. They also work to prevent heart disease and colon cancer. Olive oil is by far the most nutritious culinary oil because of its exstensive amount of polyphenols, which function as antioxidants and anti-inflammatory nutrients. It reduces the risk of lipid build-up in the veins, and also protects the digestive tract.

Coconut

Coconut oil

Not only is coconut oil beneficial for your skin and hair, but this oil, often used in cooking, has many health benefits as well. It improves the digestion and can prevent digestive-related problems, including irritable bowel syndrome. Its fatty acids also help in taking off excessive weight and increase your metabolism. The acids and lipids in coconut oil also have antifungal, antibacterial and antiviral properties, and it works to heal infections.  P.S., I love Whole Foods brand of coconut oil.  It’s very inexpensive compared to other brands.

White Tea

White tea

For all green tea drinkers, there may be reason to switch to White tea. It has been a delicacy in Chinese culture for centuries, and provides many health benefits. It contains polyphenols, which are an antioxidant that kills cancer-causing cells. It also boosts your body’s immune system by fighting of bacteria. It also works to lower blood pressure and cholesterol, and makes your teeth and skin healthy and strong.  My favorite brand of white tea is Teavana Youthberry.

Eden Organic Beans

Beans

All beans are known to be a great source of cholesterol-lowering fiber. Two types that are especially healthy are kidney beans and black beans. Kidney beans are known to stabilize blood sugar, which is great for those with diabetes, and also provide large amounts of iron and protein. Black beans work wonders for the digestive tract, and help to decrease the risk of cardiovascular disease. They are also connected with a reduced risk of cancers, specifically colon cancer.  Did you know that canned beans are almost as nutritious as dried beans?  Try Eden Organic brand–they’re my favorite!

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Libby Craig

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Sensitive to Dairy? Give Goat’s Milk a Try!

On November 3, 2010, In Nutrition, by Stella Metsovas
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In most other parts of the world goat’s milk is the preferred type of dairy beverage for a variety of reasons. Milk lovers in the U.S. are even beginning to pick up on the health benefits associated with our friendly milk-producing goats. Several factors contribute to the switch from cow’s milk to goat’s milk beginning with cost. Goats are much less expensive to raise, since they don’t require as much for grazing, making it easier for families to keep them in their own backyards.

Aside from cost, goat’s milk seems to be better for your body too. Although goat’s milk has a higher fat content than cow’s milk, it contains a higher proportion of essential fatty acids giving the intestines a break during digestion. The protein in goat’s milk forms a softer curd, contributing to better digestion, especially among infants. Are you sensing a theme yet when it comes to digestion?

Goat’s milk has slightly lower levels of lactose compared to cow’s milk, which may be a slight advantage for people that are lactose-intolerant. Those allergic to cow’s milk often experience chronic ear infections, asthma, eczema, and rheumatoid arthritis, but switching to goat’s milk may alleviate some of these symptoms since it lacks the allergenic casein protein, alpha-S1.

Goat’s milk also beats cow’s milk when it comes to calcium, vitamin B-6, vitamin A, potassium, as well as the antioxidant selenium. But for those of you mothers out there, if you make the switch to goat’s milk, you’ll have find your folic acid elsewhere, since cow’s milk has ten times more (or just look for my favorite Meyenberg supplemented brands of goat’s milk)!

And lastly, as always, be sure to buy goat’s milk that is free of bovine growth hormone and antiobiotics. Give it a try next time you’re in the store. Your taste buds and your body might be pleasantly surprised with the switch!

Yours In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

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Milk: Does it Really Do a Body Good?

On October 4, 2010, In Nutrition, by Stella Metsovas
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From the time of birth to about one year of age almost every child that enters this world is given milk. Breast milk is essential nutrition for a baby straight from his or her own mother. But why after infancy do we continue to consume dairy from domesticated animals other than our own mothers? From an evolutionary standpoint humans centuries ago did not consume dairy from any other animals. Our ancestors did not domesticate cattle, inject them with hormones, milk them day in and day out, and then sell the milk in the village or bring it home to their families. Milk was consumed naturally from the mother in infancy and that was it.

So why has milk become such a common product? When it comes to dairy, the risks definitely outweigh the benefits. Close to 75% of the world’s population suffers from lactose intolerance and stomach problems related to dairy. Respected medical consultant, New York Times best-selling author, and leader in the field of functional medicine, Mark Hyman, M.D. advises his patients to give up dairy all together. Hyman’s recent video blog, “Dairy: 6 Reasons You Should Avoid It at All Costs or Why Following the USDA Food Pyramid Guidelines is Bad for Your Health” confirms his belief that milk does not actually strengthen the bones or prevent the risk of osteoporosis. In fact it aggravates the bowels, is linked to prostate cancer, and contains so much saturated fat that it may even increase the risk of heart disease. He argues that the pesticides, hormones and antibiotics in the average gallon of milk are contributing to the harmful effects dairy has on the body.

Dr. Hyman instead suggests getting calcium from dark green leafy vegetables and salmon, rather than milk. He recommends a diet full of whole plant foods, fruits, vegetables, nuts, beans, seeds, whole grains and lean fish. And if you looking for those strong, healthy bones, try consuming vitamin D and leave the milk to the babies!

Best Options for Diary/Milk Replacement:

Yours In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

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