Superfood Chia – 11 Ways to use Chia seeds

Chia, pumpkin and flaxseeds, for example, all contain anti-inflammatory magnesium and healthy omega-3 fatty acids. Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. (1 ounce of chia seeds has more calcium than half a glass of milk!)

Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons.

1. Substitute for eggs (1 ground tbs of Chia with 3 tbs water for one egg) in recipes

2. Thicken up Soups or Gravy – Add 1 ts of seed at a time until you reach the desired thickness. It needs a few minutes to thicken

3. Sprout Chia seeds for salads

4. Add them to  Brownies or truffles to increase protein and fiber

5. Add chia seed to coconut water, especially if you are an athlete for an energy mineral dring

6. Use in slow cooler to thicken sauce

7. Add chia seeds to beaten egg, soak for 10 min and make omelette.

8. Make Crackers – Make thin batter of chia seeds and milk and cook in slow oven or dehydrator to make crackers, you may want to add cinnamon, or vanilla stevia for sweet crakers or salt and herbs for salty crackers.

9. Make a Cinnamon Nut Butter – Add ground chia seeds to nut butters, or add to butter with some cinnamon,,

10. Make Healthy Pudding  – Add ½ cup of chia seeds to 11/2 cups of almond or milk of your choice. You can add cinnamon, stevia or any other natural stevia. Can be served with fresh fruit.

11. Add to smoothies – I love to add chia seeds to my smoothies, it makes them richer and thicker and the smoothie will keep me full longer!

Love to hear other ways you like to use Chia Seeds!

 

Is Stevia good for me?

 

 It is pretty much known that processed sugar is very unhealthy and it contributes to cardiovascular disease and cancer.  However, Americans eat more sweets than ever before.  It is almost difficult to find food in the grocery store which does not have high fructose corn syrup, sugar, dextrose etc.  A lot of sugar is hidden in ketchup, most sauces, cereals, breads etc.

 

So some people are aware that sugar is not good so they use diet products which has artificial sweetener in them which can cause many other health problems.  It was never proven that people lost weight on diet foods.  In fact, they feed artificial sweetener to cows which they have found increases their appetite and consequently they eat more and gain more weight which means more money.  So artificial sweetener is a NO NO in a healthy diet.

 

What about Stevia?  Here is what studies have shown:

 

1. In one study, when participants consumed stevia before their meals, they felt satisfied with fewer calories, and did not eat more food throughout the day to make up for the lack of food at their meal. (2)

 

2. In that same study, the stevia group showed lower after-meal glucose and insulin levels. (2)

 

3. One of the biggest issues around healthy blood sugar levels is the fasting glucose levels, which refer to the glucose levels in the morning after consuming no food for eight hours. During the night, the liver releases a certain amount of the hormone cortisol, in order to prepare for the stressors of the coming day. The liver matches this cortisol with glucose, to drive the energy needed for that day. The liver makes this glucose by itself through a process called gluconeogenesis. While it is not clear why, the liver often overshoots the runway, allowing glucose levels to rise to unhealthy levels in the morning. Anything over 85mg/dL is considered too high. There are a handful of agents that will slow the liver’s production of first morning blood sugars and stevia is one of them. (3) This is a pretty amazing effect!

 

4. Stevia has also been shown to support healthy intestinal, urinary, and immune functions.

 

5. Stevia has been shown to support healthy blood pressure levels.

 

Out of the benefits listed above, stevia’s strongest effects seem to be its ability to help regulate blood sugar and blood pressure levels.

 

Grocery store shelves can attest to the fact that stevia is making its way into the mainstream, replacing other sweeteners in many comfort foods and packaged products. As far as I can tell from the research, this may be a very good thing. There is no doubt that, if we are going to be ingesting sweets, pure, unadulterated stevia ranks better than any of them. While I have not seen research comparing the effects of processed or extracted stevia with that of raw stevia, I always suggest non-processed products whenever possible.

 

Lets talk about the taste. It does not taste as good as sugar and one gets used to that unique stevia taste, research seems to show that it is a very healthy alternative to sugar.  At least REDUCE the amount of sugar you are eating, your body will thank you for it.

 

References:

 

1. Cardiovasc  Hemotol Agents Med Chem. 2010; 8(2):113-27 An Evidence Based Review of Stevia

 

2. Appetite 2010;55(1):37-43. Effects of Stevia

 

3.  Planta Med. 2005;71(2):108-13. Mechanism of Hypoglycemic Effect of Stevia

 

4. Iafelice R. Sweet As Sugar. 2014. Feb 2014

 

Glyphosate – New Studies Reveal the Dangerous Effects on the body

This is spring time, weeds are all over the yard. I asked myself do I pay for a back massage after pulling all the weeds or do I buy some round up?

So I decided to do some more research, I have heard that round up is safe but I decided to do some research…  I decided to pull my weeds and get a massage after! Here is some of the information I found on the internet and I used some information Dr. Mercola’s posted on his site.

Increasing exposure to glyphosate, the active ingredient in Monsanto’s Roundup herbicide, may be at least partially to blame for rising rates of numerous chronic diseases in Westernized societies, according to recent research.

The finding, published in Entropy,1 has ramifications for virtually every man, woman and child in developed nations, as this pesticide is widely used on both conventional and, especially, genetically modified (GM) crops (to the tune of more than one billion pounds sprayed in the US alone).

If you eat processed foods, most of which are made with GM corn and soy ingredients, you’re consuming glyphosate residues, probably in each and every bite.

Glyphosate May Be a Key Factor in the Development of Chronic Disease

Monsanto has steadfastly claimed that Roundup is harmless to animals and humans because the mechanism of action it uses (which allows it to kill weeds), called the shikimate pathway, is absent in all animals. However, the shikimate pathway IS present in bacteria, and that’s the key to understanding how it causes such widespread systemic harm in both humans and animals.

The bacteria in your body outnumber your cells by 10 to one. For every cell in your body, you have 10 microbes of various kinds, and all of them have the shikimate pathway, so they will all respond to the presence of glyphosate!

Glyphosate causes extreme disruption of the microbe’s function and lifecycle. What’s worse, glyphosate preferentially affects beneficial bacteria, allowing pathogens to overgrow and take over, including the highly toxic Clostridium botulinum.

According to Dr. Seneff, glyphosate is possibly “the most important factor in the development of multiple chronic diseases and conditions that have become prevalent in Westernized societies,” including but not limited to: Autism, obesity, allergies, cancer, infertility, Alzheimer, MS, Parkinson, Infertility, Depression etc.

Have you ever wondered why in the last year there are so many people with gluten intolerance, allergies, leaky gut syndrome etc.? Glyphosate can cause Gut dysbiosis (imbalances in gut bacteria, inflammation, leaky gut, and food allergies such as gluten intolerance)

To avoid Glyphosate eat as much organic food as you can afford (no GMO, pesticides, or herbicides are allowed in organic foods) and stay away from foods that contain sugar, soy, or corn. In the US those foods are over 90 percent GMO foods which are heavily sprayed with Glyphosates.

One more reason to eat more fermented vegetables which are loaded with beneficial bacteria and some bacteria have shown that they are able to break down some herbicides and pesticides. See my post on how to ferment vegetables.

References:

Entropy 2013, 15(4), 1416-1463; doi:10.3390/e15041416

Glyphosate’s Suppression of Cytochrome P450 Enzymes and Amino Acid Biosynthesis by the Gut Microbiome: Pathways to Modern Diseases^†

Anthony Samsel ¹ and Stephanie Seneff ^2,* 

¹ Independent Scientist and Consultant, Deerfield, NH 03037, USA² Computer Science and Artificial Intelligence Laboratory, MIT, Cambridge, MA 02139, USA

^† Note added by the Publisher: This paper attracts great attention. Please refer to our policy regarding possibly controversial articles.

* Author to whom correspondence should be addressed.

Received: 15 January 2013; in revised form: 10 April 2013 / Accepted: 10 April 2013 / Published: 18 April 2013

(This article belongs to the Special Issue Biosemiotic Entropy: Disorder, Disease, and Mortality)

Abstract: Glyphosate, the active ingredient in Roundup^®, is the most popular herbicide used worldwide. The industry asserts it is minimally toxic to humans, but here we argue otherwise. Residues are found in the main foods of the Western diet, comprised primarily of sugar, corn, soy and wheat. Glyphosate’s inhibition of cytochrome P450 (CYP) enzymes is an overlooked component of its toxicity to mammals. CYP enzymes play crucial roles in biology, one of which is to detoxify xenobiotics. Thus, glyphosate enhances the damaging effects of other food borne chemical residues and environmental toxins. Negative impact on the body is insidious and manifests slowly over time as inflammation damages cellular systems throughout the body. Here, we show how interference with CYP enzymes acts synergistically with disruption of the biosynthesis of aromatic amino acids by gut bacteria, as well as impairment in serum sulfate transport. Consequences are most of the diseases and conditions associated with a Western diet, which include gastrointestinal disorders, obesity, diabetes, heart disease, depression, autism, infertility, cancer and Alzheimer’s disease. We explain the documented effects of glyphosate and its ability to induce disease, and we show that glyphosate is the “textbook example” of exogenous semiotic entropy: the disruption of homeostasis by environmental toxins.

 

 

Dangerous levels of Mercury in fish! What fish is safe to eat?

Fish has always been the best source for the animal-based omega-3 fatty acids EPA and DHA.

However, as the understanding of mercury’s toxic effects has grown, it has become even more critical to ensure you are choosing the right fish so you can receive the benefits of the healthful fats that many low mercury fish provide.

About 70 percent of tested  wild caught fish consumed in the US contain relatively low levels of mercury. However, fish like tuna, marlin, shark, barracuda, and swordfish have some of the highest levels of contamination.

This is due to the fact that the oceans and thousands of water bodies have been seriously polluted. As a result, pregnant women who should be especially careful to consume the right types of fish.

That’s because the toxic heavy metal can cross the placenta to harm the rapidly developing nervous system, including the brain. Studies have associated prenatal methylmercury exposure with impaired development of sensory, motor, and cognitive functions, resulting in learning difficulties, poor coordination, and inability to concentrate.

About 10 percent of the US population—including many children, pregnant women, and women of childbearing age, in particular—have mercury levels above the levels currently recommended for fetal and child health.

Parents: Beware of Feeding Your Child Too Much Canned Tuna

A 2012 report by the Mercury Policy Project offers risk management advice for schools and parents, and warns that canned tuna is a major source of mercury exposure in children. Based on average contamination levels in tested samples, small children should eat light tuna no more than twice a month, and albacore tuna should be avoided entirely. The report also recommends that if your child eats tuna once per week or more, you should have their blood tested for mercury. If the result is over 5 micrograms per liter (ug/L), his or her consumption should be restricted.

Keep in mind that methylmercury harms a person’s nervous system to differing degrees, depending on how much mercury you’ve accumulated. At above average doses, brain functions such as reaction time, judgment, and language can be impaired. At very high exposures, mercury can affect your ability to walk, speak, think, and see clearly.

Don’t stop eating fish, make smarter choices!

To take advantage of the health benefits of fish, avoid eating large predatory fish that are high on the food chain. An excellent choice is wild-caught Alaskan salmon. The reason for this is that it contains some of the highest amounts of beneficial omega-3 fats, in combination with being among the least contaminated.

Here is a Guide to mercury levels in different varieties of fish and shellfish

LOW-MERCURY FISH AND SHELLFISH

Shrimp Pollock, Sardines, Atlantic Mackerel, Anchovies, Herring & Shad, Oysters & Mussels Flounder, Sole & Plaice, Clams Crabs, Scallops Pike, Salmon, Crayfish Catfish, Freshwater Trout Squid, Ocean Perch & Mullet, Whitefish

 

MODERATE – MERCURY FISH AND SHELLFISH

Pacific Mackerel (Chub), Smelt Halibut, Sea Trout, Cod, Canned Light Tuna, Spiny Lobster, Sea Bass, Skate, American Lobster, Freshwater Perch, Freshwater Bass, Bluefish

HIGH-MERCURY FISH

Canned Albacore Tuna King Mackerel, Spanish Mackerel Swordfish, Fresh/Frozen Tuna, Shark, Grouper, Marlin, Tilapia, Butterfish, Atlantic Croaker, Carp & Buffalofish, Atlantic Tilefish, Sablefish, Lingcod & Scorpionfish, Snapper, Porgy, Sheepshead Pacific Croaker, Haddock, Hake, Monkfish, Gulf Tilefish, Tuna Sushi/Bluefin Tuna, Orange Roughy

Source: MercuryFactsAndFish.org, an information resource of the Mercury Policy Project.

 

 How to ferment Vegetables

Did you know that you have many more bacteria cells in your body than your own cells?  Those bacteria play a major part in our health. How is your digestion, mental clarity?  A great quality Probiotic supplement or eating fermented vegetables is a key to optimal health. Create a gut full of billions of “healthy beneficial” bacteria:

How to ferment vegetables: Choose your ingredients

You can add any ingredients you your choice, and remove what you don’t like. The vegetables used in this recipe are a wonderful mix of the following ingredients (amounts are approximate):

• Green cabbage: 6 lb (3 kg); forms the bulk of your batch; use hard,                              Red cabbage 2 lb (1 kg); adds a beautiful color in the jars, 
• Carrots: 2 lb (1 kg)
• 3 sweet potatoes
• 3 celery bunches; celery adds a nice, mild salty taste; the juice contains substances protecting vegetables
• Ginger root; love the taste of it. I use about fairly big size root
• Coriander leaves or cilantro (I use a lot because its great mild taste and has major health-promoting)
• Celery leaves (these you cut off when juicing the celery stem)
• 3 Fennels (smells wonderful when shredding)
• 5 different colored bell peppers (remove the seeds)
• In this recipe I use NO salt; instead I only use celery juice that adds a salty taste (if you prefer salt, then add just a little Himalayan or other unprocessed salt)
• Body Ecology Starter Culture (is one of the best!). You can also use the excellent Dr. Mercola Complete Probiotics; use two capsules for every quart of vegetables.

Step 1: Prepare the culture starter

When fermenting vegetables, using a culture starter makes a BIG difference. My own experience is that a culture starter…

• makes the fermentations process more predictable; same high quality each time
• vegetables ferment faster
• vitamin K2 production is much higher (if the starter culture contains the right bacteria)
• amazing taste—wonderfully refreshing, a little more tart, acidic and complex taste together with a ginger background and crunchy vegetables
• packs the fermented vegetables with many more probiotic bacteria flooding your gut. A few tablespoons of these fermented vegetables can contain trillions of good bacteria; this is more than an entire probiotic supplement bottle containing 120 capsules.

Therefore, always use a high quality culture starter when fermenting vegetables!

Begin by preparing you culture starter. Here I’m using Body Ecology Culture Starter for I use only one packet (5 gr.) for 10-12 pounds (5-6 kg) of vegetables; this seems to work well; but you can also use two packets if you want more bacteria or during winter when room temperature is lower.

Mix the culture starter with celery juice

I make about a quart of fresh celery juice in a juicer, add a teaspoon of raw honey and mix well. Then add the starter culture and make sure you dissolve the powder completely in the juice.  Leave this mix in room temperature while you prepare the vegetables; leaving it for 30-40 minutes is fine. This will allow the bacteria to wake up from their sleep, become active and start consuming the sugar in the juice.  These are the beneficial microorganisms that will transform all your vegetables to probiotic-packed, nutritious superfood. one can use also filtered water instead of celery juice (add some salt to the veggies)

Step 2: Rinse, cut and shred the vegetables

Red and green cabbage are the basis of many recipes for good reasons; they are cheap but packed with phyto-chemicals, vitamins, enzymes, minerals and the very important vitamin K2.  The fermentation process makes all these nutrients much easier for the body to assimilate.TIPS: Leave one cabbage leave for every jar you have; save these for later when packing the jars.

It is important to properly rinse you vegetables thoroughly in water. This you should do even if you use organic products.Put all of the vegetables into a big bowl where you can mix them easily.

Step 3. Add the culture starter to the vegetable mix

By now the starter culture, celery juice mix has been sitting for about 30 minutes. The bacteria are now active and ready to indulge in the vegetables. Just pour the who lot into the vegetable mix. Then blend thoroughly with your hand until the vegetables are completely mixed with the juice.  If you want to add salt, this is the time to do it.

Step 4: Pack the vegetables in jars

The vegetables should be pressed or packed hard into the jars. You want to force air out and to squeeze juice our from the vegetables; this promote a successful fermenting process.  For this I use a wooden instrument that looks like a small baseball bat; its called a “kraut pounder.” But can also use your fist for this.

Step 5: Add the cabbage leaves you saved

Putting cabbage leaves in the jars helps keep the vegetables in the brine and keeps oxygen out. The absence of oxygen is vital for a successful fermentation. When the fermentation process is complete, you can just remove the cabbage leaves, you don’t have to eat them.

Jars are filled and ready for fermentation!

Now the jars have to be properly stored in room temperature for 5-7 days. The fermentation process often accelerates on day 2 or 3. You’ll see bubbles and it might start to smell a bit; this is the smell of a live culture, beneficial bacteria turning the vegetables into delicious food.

Step 6: Fermentation

There could be some brine leaking out during the fermentation process.  The temperature determines to a great degree how long you should keep the jars in room temperature. During wintertime you might need 7 or more days, but during summertime it might suffice with less. You can open one jar and taste it; if you’re happy with the taste, then put the jars in the fridge.

Ideal temperature: 68-75 degrees (20-24 C.); max would be around 83-85 (23-24 C.). Warmer will start to inhibit beneficial bacteria growth and stimulate other microorganisms like mold and yeast. The color of the vegetables changes during the fermentation process. Enjoy the benefits of the fermented vegetables!