Chia Seeds

Ch-ch-ch-Chia!

Source: Amazon.ca

 

Today I will be discussing the benefits of Chia seeds as part of a healthy diet.  Chia first became a household name when a company named Joseph Inc. began producing pottery animals (and later other shapes) that you could soak and apply chia seeds to and it would grow a vegetation coat that looks something like fur or hair.  I never had a Chia pet, but my wife got a Chia kitten for a Christmas gift as a child and said she often wondered if the chia seeds or greens were edible.  They are the same seeds, actually and are thus not only edible but healthy, but don’t eat the chia seeds that come with your Chia pet; they are not officially food grade chia, plus there is only a table spoon of seeds in the package that comes with the Chia pet planter, so that would make them pretty expensive to eat.

Now that we know Chia seeds are edible, why should we eat chia seeds?  Well for starters chia seeds are packed with essential fatty acids Omega 3 and Omega 6 which can help lower cholesterol, and boost skin, hair and immune system health.

In addition to Omega 3 and Omega 6, chia seeds are also packed with fibre.  And unlike flax, which is also a great healthy seed packed with nutrients, Chia seeds are easily digestible and do not need to be ground up.  Chia seeds are also great for your diet as when they are wet, they gain a gel coating and bulk up to nearly 10 times its original weight, giving your stomach a more full feeling after eating them.  Chia seeds are also known to be an antioxidant.

 

So here’s to the amazing super seed, Chia!  And in addition to health benefits from eating Chia, you can also use them when your Chia planter runs out of seeds, which will happen about a week after you buy the planter because there is only enough for 3 coatings, and after Christmas you can’t buy official Chia pet seeds and thus have a naked chia pet…you can always buy whole chia seeds at your local health food section and use those for your chia pet.

Ch-ch-ch-Chia!

Pineapple

For Mother’s Day last week, I bought my wife a fruit basket as a gift from our 10 month old son.  I bought the basket custom made at my local grocery store and so the basket had an array of different treats.  It had little chocolates, raisins, kiwis, apples, oranges, bananas, pears and a big juicy pineapple.  It got me thinking about pineapples and how they can be considered a super food given their benefits.

For example, if someone with a sweet tooth is trying to lose weight, pineapple can satisfy the sweet craving without packing in a lot of calories.  100g of fresh pineapple is only 50 calories.

I kinda felt like Fruit Ninja when setting up for this pic

Pineapple is packed with antioxidant Vitamin C, which boosts immunity.  Vitamin C can reduce the severity of colds and shorten the duration.  Vitamin C acts as a natural anti-histamine.  Vitamin C is also necessary for collagen synthesis in the body, which maintains integrity of skin, organs and bones. 

Pineapple contains an enzyme called bromelain, which helps break down proteins.  Bromelain has been shown to have anti-inflammatory, anti-clotting and anti-cancer properties. 

Pineapple also contains small amounts of beta-carotene and Vitamin A, known antioxidants.

In addition, this fruit is rich in B-complex group of vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper,manganese and potassium. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure. Copper is a helpful cofactor for red blood cell synthesis. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.

Although pineapple does not contain Vitamin D (the sunshine vitamin) I find personally that eating pineapple is a mood booster for me during the winter.  I am not sure why this is, whether its physical (the antioxidants and vitamins in the pineapple), psychological (eating tropical fruit reminds me of the tropics, and my trip to Hawaii) or a combination of both.  Either way, Pineapple is great!

Source:

http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/vitamin-c-benefits.htm

http://www.nutrition-and-you.com/pineapple.html

Salmon - A Super Food Tail

Salmon is one of my favorite fish to eat.  Salmon is flavorful and versatile, as it can be steamed, fried, baked and holds together well when put into hot pot, chowders and jook.  Salmon burgers hold together even better than cod or haddock burgers due to its density. 

I have heard several friends and family members mention that they did not eat salmon very often because it is “too fatty” thus must be high in calories and bad for you.  This is a myth, because while salmon is a “fatty” fish, it is actually low in calories and high in omega-3 fatty acids, which has been shown to help improve cardiovascular health.  Here are a few facts on this wonderful food:

·       Salmon is a “super food” with its high omega-3 fatty acid content which studies have showed to promote a healthy heart.

·         American heart Association recommends eating fatty fish like salmon twice a week.

·       Salmon is relatively low in calories. It has lots of iron, a good source of iron, and low in saturated fats. It packs 200 calories for 3 oz.

·       It’s also has high levels of Vitamin D which promote bone health, good for the heart and blood vessels. Our immune system will function more effectively to combat sicknesses and auto-immune diseases like cancer if we consume sufficient amounts of vitamin D

These are just a few of the many benefits of eating salmon.   

Here is a recipe for panko crusted salmon.  The salmon, paired with vegetables is a guaranteed crowd pleaser and makes a great meal for the family, or for dinner parties.

All About Avocados!

Avocados are pretty cool fruit, they taste great, have a soft buttery texture and can be used in a variety of dishes.  In Cantonese, avocados are called "gnow yow gwor" or, butter fruit, because of it's soft buttery texture, they are also called butter pears in English for the same reason.  Avocados are also called alligator pears, because of it's dark green bumpy skin, which resembles alligator skin.

Here are some interesting facts on avocados:

Avocado – A Super Food

AKA butter pear or alligator pear

A ripe avocado will yield to a gentle pressure when held in the palm of the hand and squeezed. The flesh is typically greenish yellow to golden yellow when ripe. The flesh is prone to enzymatic browning and turns brown quickly after exposure to air. To prevent this, lime or lemon juice can be added to avocados after they are peeled.

Health benefits:

It is a good antioxidant.

High avocado intake has been shown to have a beneficial effect on blood cholesterol levels.

Specifically, after a seven-day diet rich in avocados, hypercholesterolemia patients showed a 17% decrease in total serum cholesterol levels. These subjects also showed a 22% decrease in both LDL (harmful cholesterol) and triglyceride levels and 11% increase in HDL (helpful cholesterol) levels.

Avocados are high in monounsaturated fats – a good fat which helps lower cholesterol

Avocados are also known to promote healthy skin and hair.  And although many people use it as a facial mask, it is most beneficial when eaten.

Studies show that an adequate or regular intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke.

Nutritional value:

About 75% of an avocado's calories come from fat, most of which is monounsaturated fat.

Avocados also have 30% more potassium than bananas, a mineral that helps regulate blood pressure.. They are rich in B vitamins, as well as vitamin E and vitamin K.[22]

They have a high fiber content among fruits.

1 cup = 146 grams = 235 calories


5 reasons to eat more avocados

1. Avocados are packed with carotenoids

Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease. They also contain the related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as tocopherol (vitamin E). But avocados aren’t just a rich source of carotenoids by themselves—they also help you get more of these nutrients from other foods. Carotenoids are lipophilic (soluble in fat, not water), so eating carotenoid-packed foods like fruits and vegetables along with monounsaturated-fat-rich avocados helps your body absorb the carotenoids. An easy way to do this is to add sliced avocado to a mixed salad.

2. Avocados make you feel full

Half an avocado contains 3.4 grams of fibre, including soluble and insoluble, both of which your body needs to keep the digestive system running smoothly. Plus, soluble fibre slows the breakdown of carbohydrates in your body, helping you feel full for longer. Avocados also contain oleic acid, a fat that activates the part of your brain that makes you feel full. Healthier unsaturated fats containing oleic acid have been shown to produce a greater feeling of satiety than less-healthy saturated fats and trans fats found in processed foods.

3. Avocados can protect your unborn baby—and your heart

One cup of avocado provides almost a quarter of your recommended daily intake of folate, a vitamin which cuts the risk of birth defects. If you’re pregnant—or planning to be—avocados will help protect your unborn baby. A high folate intake is also associated with a lower risk of heart attacks and heart disease. Does your family have a history of heart problems, or do you have risk factors (such as being overweight or smoking) for heart disease? Avocados could help keep your heart healthy.

4. Avocados can help lower your cholesterol

As well as increasing feelings of fullness, the oleic acid in avocados can help reduce cholesterol levels. In one study, individuals eating an avocado-rich diet had a significant decrease in total cholesterol levels, including a decrease in LDL cholesterol. Their levels of HDL cholesterol (the healthy type) increased by 11%. High cholesterol is one of the main risk factors for heart disease. The cholesterol-lowering properties of avocado, along with its folate content, help keep your heart healthy.

5. Avocados taste great!