• Omega 3 Fatty Acids
• Dietary Fiber
• Protein
• Potassium
• Iron
• Magnesium
• Calcium

While the health benefits are obvious, some research is suggesting that with regular consumption, chia seeds can reduce blood pressure, control blood sugar, as well as aid in weight loss.  Some claim that it even increases energy and will give you a better complexion. Either way, these seeds are extremely versatile and can be used in numerous ways; you will have no trouble finding ways to incorporate them into your daily diet. They can be ground and used in baking of breads and biscuits. If soaked in water, the seeds become gelatinous and can be used in porridges and puddings. However, the most common way of eating chia seeds is consuming the raw seed as a whole.  The seeds don’t have an overwhelming taste, and will mostly enhance the texture of your foods without altering taste. Chia seeds can be sprinkled on oatmeal or cereal, or added in smoothies or stir-fries. The opportunities are endless, but there is no question chia seeds will give your food an extra kick of nutrients.

In Mexico, chia seeds are added to water or fruit juice for a refreshing drink. Here’s an easy recipe to try incorporating into your everyday life.

Chia Water

½ cup lime juice

1 cup sugar

10 cups water

½ cup Chia Seeds

Directions:

Pour lime juice and sugar into the water and stir until sugar dissolves. Add chia seeds. Shake or stir vigorously, then serve.

Have you tried chia seeds yet?

Research assistance provided by Tori Thompson

There are two types of fiber. Soluble fiber, which helps to keep your blood sugar controlled and lowers cholesterol, and insoluble fiber, which keeps the food moving through your body. Insoluble fiber includes food such as fruits, vegetables and grains. Soluble fiber includes foods such as fruits, barley, oats, beans, peas, when the soluble fiber mixes with liquid it forms a gel which is responsible for lowering your cholesterol and controlling your blood sugar. Both types of fibers are not digestible by the body. When reading the food label be sure that the food has at least 10% of the daily value of dietary fiber. If you are not used to fiber, add it to your diet slowly. Eating too much at once can cause rushed trips to the bathroom, bloating or gas pains. Be sure to drink plenty of water to keep the fiber moving all the way through.

Here are five tasty ways to boost your fiber intake each day:

1. Eat oatmeal for breakfast-Oatmeal is packed full of soluble fiber. Add some raspberries on top for added fiber.
2. Snack on nuts and seeds-You can even buy these in snack sized bags.
3. Eat lentils for dinner- Lentils are cheap and very healthy for you. Adding lentils to soups and vegetarian dishes will get you closer to the recommend amount of fiber for the day.
4. Choose whole grain bread over white bread: Be sure that the first ingredient listed says whole grain wheat. If it says enriched flour, then they are just tricking you into thinking it is whole wheat, when in reality it is just colored brown. One piece of whole wheat bread can give you up to 5 grams of fiber.
5. Eat 5 a day- By eating a mixture of 5 fruits and vegetables a day, you can increase your fiber intake. Never remove the skins of the fruits, because they contain a lot of fiber.

Dates are a good source of fiber, potassium, iron, niacin and vitamin B6, and low in cholesterol and fat, with only 24 calories per date!  One serving of dates (5-6) provides 3 grams of dietary fiber, helping you satisfy your sweet cravings for under 150 calories!  Dates are also known for being a great natural source of potassium – three times that of bananas.   Potassium and sodium work together in the body to regulate water levels and heart function, so a good balance of these in your diet can help to keep your body systems in tip-top shape.  The sucrose, fructose and glucose in dates also help to contribute to its instant energy available from these tiny gems – perfect for workout fuel or just a filling snack!

Adding Dates to Your Diet:

• Select dates that are even in color and fleshy – avoid the dry, shriveled looking ones
• Did you know?  5-6 dates or a ¼ cup of chopped dates is one serving of fruit
• Grab a small handful of dates as some pre-workout fuel before heading to the gym, or dice some on top of your morning Greek yogurt
• Toss some chopped dates in your next baking adventure – add them to cookies, tarts, breads, or the classic date square!
• Try stuffing the dates (after removing the seed) with almonds or goat cheese for a new appetizer when entertaining

Mitzi’s Honey-Cherry Energy Bars

Serves 6

Ingredients:

1 cup whole raw almonds

½ cup honey

½ cup dried cherries

3 tablespoons coconut

6 dates (pitted)

Directions:

In a high-powered blender, blend honey, cherries, coconut, almonds, and dates. Blend on high and stir as needed. Spray a 8 x 8 baking dish with non-stick cooking spray. Put your mixture in the baking dish and flatten out bars with a piece of plastic wrap on top to prevent sticking. Refrigerate for 2 hours.

Have you tried dates?  What is your favorite way to enjoy them?

Assistance provided by Megan Skinner

Research assistance provided by Monica Lobo, RD.

• Canned tomatoes are one of the most versatile items you can stock up on!  Add them to stews, chili, or make your own pasta sauce.
• Spice up your food with a well-stocked spice rack! Besides their numerous health benefits, using spices like cinnamon, oregano, thyme and ginger  to flavor your food can help you reduce your salt intakes.
• Frozen vegetables are great to keep on hand, especially when your favorite veggies are out of season or not available at the grocery store.  Plus, research shows that they are just as nutritious as fresh veggies, since they’re packed at their peak!
• Extra-virgin olive oil may be a little pricey, but it’s worth the investment in your health!  Full of healthy fats, it can be used for things like roasting vegetables, salad dressings, or even in homemade hummus.

• Black beans,are an excellent source of protein for vegetarians and meat-eaters alike.  Whether canned or dried, they can be an addition to chili, pastas, soups, or even lasagna!
• Fill up your freezer with your favorite frozen fruit – they can be used for an energizing morning smoothie, added to your favorite yogurt, or even simmered in a saucepan into a berry sauce for French toast or pancakes.

• Eggs are perhaps nature’s perfect little protein package, wrapped up in an assortment of essential vitamins and minerals!  Have them on hand for breakfast omelettes, to hard-boil for on top of lunch salads, and for baking healthy treats!
• One of the healthiest breakfasts you can have is oatmeal, so stocking up on rolled oats means you always have them on hand to whip up a quick breakfast.  Try swapping out your regular morning cereal for a warm bowl of oatmeal for a filling breakfast that will give you lasting energy throughout the day.
• An essential pantry ingredient is 100% pure honey. It is a natural sweetener which is versatile and delicious. It goes great in smoothies and my children love to eat peanut butter and honey sandwiches with bananas on whole wheat bread.

• We all know about my favorite new yogurt, Greek yogurt!  Keep your refrigerator stocked by “going Greek” (see my earlier blog post on Greek yogurt.  You can add your own flavor and sweetness to your Greek yogurt with fruit!

• Another perfect little protein source can be found in nuts and nut butters – although calorie-dense, they give you that healthy fat boost to your meals and snacks, and can help lower your cholesterol levels.  Try a handful of almonds or a tablespoon of almond butter with sliced apples for your next snack.

• Whole grains are the backbone of a healthy diet – branch out from rice and try some other alternatives, such as quinoa, bulgur (cracked wheat), or barley.  Plan your meals around these grains for a healthy dose of fiber!

What is your number one pantry essential?  I’m sure there are more great staples out there that I’ve missed here!  Leave me a comment and let me know!

Assistance provided by Megan Skinner

Here are a few body signals to take notice:

Fingernails: Dry, brittle nails means more than just its time for a manicure. Brittle nails may be caused by low iron intake (and anemia). An iron deficit can also cause your nails to become spoon shaped: raised at the end and curve in towards the middle. Increasing iron in the diet can clear up both these issues.
Foods rich in iron: Dark leafy greens, turkey, beans/ lentils

Tongue: A healthy tongue should be light pink. A dark red tongue indicates something is not quite right. It is possible that a darkly colored tongue is being caused by a nutritional deficit of folic acid, vitamin B12, or niacin (pellagra).
Foods rich in niacin: All means, beans, soy, milk, sunflower seeds

Hair: Thinning hair can be a sign of iron and protein shortages, and is commonly associated with restrictive diets. If you are noticing untimely thinning hair, take a look at your diet to be sure you are getting enough calories and protein. During times of shortage, the body conserves all nutrients for bodily functions, meaning that it can’t allocate extra resources to hair maintenance. Increasing calories/ protein will bring your hair back in just as thick as it was before the caloric deprivation.

Stool: Abnormal stool excretions are often related to changes in fiber intake. A sudden increase can cause everything to move too quickly, resulting in liquidy secretions. Low fiber intakes can cause a backed up. The best advise, don’t fluctuate fiber intakes quickly; make gradual changes to fiber intake to allow for your body to adjust.
Foods rich in fiber: Bran, fresh fruits, and beans

If you notice something is a little off, don’t ignore it. Be sure to consult a doctor if the symptom is serious or persistent as it may be a sign of something more serious. Take your own health seriously by observing and recognizing the language of your body!

Research assistance by Kaylee O’Connell

In particular, lutein and zeaxanthin are two carotenoids related to beta-carotene that are actually found in the retinas of our eyes, acting as antioxidants to protect our cells from free radical damage.  These two compounds also help to give fruits and vegetables like carrots, squash, peaches, and sweet potatoes their orange-yellow colors!  Research has linked diets rich in these carotenoids to be associated with lower risks of macular degeneration.  This area of research is also looking at a number of other dietary components shown to reduce the chances of developing this condition.

What You Can Do to Prevent This: Five Steps

1. Choose whole grains and foods rich in fiber.  Many of these studies show that those who consumed a low-glycemic index diet (rich in complex carbohydrates) had a lower risk of developing macular degeneration.  Limit your intakes of simple sugars like white breads and pasta, or make the switch to whole grain!

2.  Up your antioxidant intake.  Although lutein and zeaxanthin may be two of the most important antioxidants for eye health, they’re not the only ones!  Vitamins C and E can also be protective nutrients with this condition.  Increase vitamin C intake from citrus fruits & bell peppers, and find vitamin E in nuts, vegetable oils, and beans.

3.  Eat a variety of protein sources.  Including fish, nuts, and beans will help you get all of the protective nutrients for better eye health.  Even eggs are a great alternative – their yolks are a rich source of lutein!

4.  Include healthy fats and reduce saturated fats.  Omega-3 fatty acids (DHA and EPA) can have protective effects on eye health, among other things.  Focus on choosing more healthy fats like salmon, Hass avocados, and olive oil and cut down on your saturated fat intake to balance it all out.

5.  Fill up on leafy greens – spinach, kale, and chard are all loaded with lutein and zeaxanthin, not to mention a whole host of other vitamins and minerals.  Try simple steaming them or adding them to salads, or get creative and add them to your smoothies!

Assistance provided by Megan Skinner

1. GLUTEN-FREE

Those with allergies to wheat and gluten are far less likely to be allergic to quinoa, which makes its substitution as a protein source in flours highly favored. For those without allergies, quinoa is a great healthy alternative to wheat and pastas.

2. COMPLETE PROTEIN

Quinoa is a “total” protein due to an exceptional balance of all essential amino acids in its composition. Amino acids are important for the body’s protein utilization and tissue development, particularly in children.

3. SHELF LIFE

Quinoa grains have quite a bit of longevity, so buy in bulk and keep space available in your pantry. Grains stay good for up to a year.

4. ALL-AROUND HEALTH

Quinoa isn’t just packed with essential aminos; the seed is also an excellent source of magnesium, phosphorus, iron, calcium and copper. One of its top components, lysine, is also fundamental for body repair and recovery.

Here’s a simple breakfast recipe to start your day with this powerful grain:

• 1 cup quinoa
• 1 cup almond milk
• 1 cup water
• ½ cup fresh fruit (such as berries or cantaloupes)
• ½ tsp cinnamon
• Optional: ¼ cup toasted almonds
• Optional: 2-4 tsp honey or agave nectar

Combine milk, water and quinoa and bring to a boil. Cover and let sit for 12-15 minutes as the water and milk are absorbed. Let it stand for 5 minutes. Stir in fruits, cinnamon and almonds. Add honey for increased sweetness. Enjoy!

Have you incorporated quinoa into your diet? What are your favorite recipes?

Assistance provided by Pam Majumdar

1.  Look at what you have already and make a list.  Taking a quick inventory of what you’ve already got in the kitchen and pantry so you know exactly what kind of nutritious ingredients you need to come up with healthy meals!

2.  Eat a small snack before you leave.  We’ve all heard this one; shopping on an empty stomach makes you more likely to reach for anything and everything at the store.  Check out 5 Healthy & Tasty Movie Snacks for some quick ideas!

3.  Spend most of your shopping time in the produce section.  Try to fill up your cart or basket with mostly fruits and veggies, and then continue moving through the store after.  Stocking your cart with a variety of fruits and vegetables gives you lots of options for meal planning, and ensures you’re getting enough vitamins and minerals.

4.  Try one new fruit or vegetable each time you shop.  Instead of just breezing through and picking up the regular bananas, carrots, and celery stalks, look for something new that you can try.  Even better, make this a game for your kids – allowing them to choose a new vegetable means they may be more likely to actually try it come dinner time!

5.  In the dairy aisle, choose lower-fat organic dairy products.  Milk, cheeses, and Greek yogurt are all offered in lower fat options, and are still packed full of the calcium and vitamins that you desire.

6.  For yogurt in particular, try to choose Greek yogurt (a protein-packed yogurt!) or plain varieties without excess added sugars.  If you’re still looking for that little bit of sweetness, try topping it with fresh or frozen fruit or a drizzle of honey or maple syrup.

7.  In the meat aisle, look for leaner cuts of meat to cut down on saturated fat intake.  These options include chicken breast, pork tenderloin, salmon, or tilapia.  Add bursts of flavor with marinades – try making your own version to save on the salt and sugar found in most brands.

8.  In the breads section, be sure to read the ingredient list!  Don’t be fooled by claims of “multigrain” breads when they may be mostly refined flours.  Always choose whole grain for a fiber-packed powerhouse!

9.  Don’t be afraid of the aisles – although they are mostly full of processed, packaged items that you don’t need, there are still some great options hidden in there.  Inside the aisles is where you can find canned/dried beans for another protein source, as well as items like pasta sauce, salsas, and other whole grain options like quinoa and bulgur.

10.  Make an educated breakfast choice – the cereal aisle is full of sugary options, but there are also some great cereals, granolas, and oatmeal choices there too!  Focus on a breakfast that is low in sugar, high in fiber, and a good source of protein.

What is your best piece of grocery-store advice?  Is there one item that you have on your list every week that you just can’t live without?

Assistance provided by Megan Skinner

1.  Fiber is Your [Weight Loss] Friend

Oats are full of filling fiber, and this fiber does wonders for keeping your appetite satisfied for long periods of time.  This high fiber content will keep you feeling full, so you’ll be less likely to reach for any junk food lying around.  Have a bowl of oatmeal for breakfast, and you’ll find you won’t be hungry for at least 2-3 hours!

2.  Cholesterol Control

The type of fiber found in oats is the soluble kind, and this travels around your body picking up extra cholesterol and getting rid of it so it never makes it to your bloodstream.  Adding oats to your meals can help to cut down on the “bad” cholesterol in your body, leaving your arteries clog-free!

3.  Energy Maintenance

The fiber from oats can also help to maintain energy levels by managing your blood sugar levels.  This means you won’t experience those highs and lows that you do after eating a meal or snack high in sugar.  To watch your sugar intake even further, try making oatmeal from scratch using old-fashioned oats instead of buying instant oatmeal packages (although they’re still good in a hurry!).

4.  Variety is the Spice of Life

This one’s a no-brainer – oatmeal is perhaps the most versatile breakfast out there, since there are endless amounts of combinations!  Try adding a tablespoon of your favorite nut butter and berry preserves for a fun PB & J version, toss in some canned pumpkin for an autumn-inspired bowl, or just load up on your favorites – granola, mini chocolate chips, dried cranberries, chopped almonds, whatever you like!

Recipe:  Almond-Banana Oats

Adding the banana to your oats is completely optional, but it does help to produce a creamier bowl.  That also goes for the milk – feel free to use water instead!  This will serve 2 healthy portions, or 3 mid-sized ones.

1 cup old-fashioned oats
1 cup water
1 cup milk (can be organic cow’s milk, almond, or hemp – they all work!)
1 banana, sliced (fresh or frozen)
1 tsp cinnamon
1 tsp ground flaxseeds
1 tbsp almond butter
1 tbsp chopped almonds

Bring oats, water, milk, banana and cinnamon to a boil in a saucepan over medium heat.  Stir rapidly for a minute or so to ensure the banana is fully mixed in.  Continue to cook for a few minutes until the oats reach your desired consistency.  Spoon into a bowl and top with the flaxseeds, almond butter and almonds.  Enjoy!

What’s your favorite oatmeal-topper?  What else do you use oats for as part of your breakfast – smoothies, pancakes, muffins?

By Mitzi with assistance from Megan Skinner