Superior Seeds

If you keep up with the latest nutrition research and trends, you may have noticed a lot of talk about “super seeds.” These include chia seeds, flaxseeds, and hemp seeds. These seeds aren’t just the latest food fad. Take chia seeds, for example. The Tarahumara, a Native American people of northwestern Mexico best known as being ultrarunners, have been eating chia seeds for centuries. Flaxseeds were utilized by ancient Egyptians as both food and medicine.

All 3 seeds contain the omega-3 fat alpha-linolenic acid (ALA), which has been linked to preventing heart disease, bowel diseases, mood swings, and inflammation. Chia, flax, and hemp seeds are all excellent sources of dietary fiber. According to the Academy of Nutrition and Dietetics, populations that consume sufficient dietary fiber have less chronic diseases. With the U.S. population averaging about half of the recommended amount of dietary fiber, it is no surprise that our rates of chronic disease remain high. Adequate dietary fiber has been linked to lower blood pressure, improved cholesterol, and lower blood glucose levels.  As far as weight loss is concerned, fiber leads to more satiety, which limits overeating.

Chia Seeds

On average, chia seeds contain 5 g dietary fiber, 2-3 g protein, and 2-2.5 g omega-3s per tablespoon.

Try this recipe for a delicious chia pudding:

Add 2/3 cup chia seeds, 2 cups unsweetened almond milk, and 1/3-1/2 teaspoon vanilla extract to a glass jar (with lid). Close the jar and shake well to combine. Refrigerate overnight. When you’re ready to eat, stir in some fresh fruit and/or unsweetened coconut.

Flaxseeds

Grind flaxseeds yourself or buy them in the ground form in order to increase the availability of its amazing nutrients. 2 Tbsp of ground flaxseeds average 4 g dietary fiber, 2.5 g protein, and 2.7 g omega-3s. The next time you make muffins, bread, or pancakes, add ground flaxseeds to the batter to add some omega-3s, fiber, iron, vitamin E, and calcium.

Hemp Seeds

Hemp seeds are a unique plant food because they contain all the essential amino acids. With their restrictive diets, vegetarians and vegans tend to be missing some of these amino acids, which make hemp seeds a great protein source for those avoiding animal products. Hemp seeds are also high in omega-3s and average 2 g dietary fiber and 5 g protein per 2 Tbsp. Hemp seeds taste great toasted, mixed into salads, or ground as a healthier alternative to peanut butter.

Sources:

www.umm.edu/altmed/articles/flaxseed-000244.htm

www.webmd.com/diet/features/truth-about-chia

www.menshealth.com/mhlists/essential_power_foods/Power_Food_Hemp_Seeds.php

CLA

Conjugated Linoleic Acid (known as CLA) is a fatty acid commonly found in beef (especially grass-fed) and dairy (and kangaroo meat, but that seems a bit impractical).

In some studies it has been shown that certain isomers (compounds with the same molecules, but different structural formulas) of CLA reduce fat mass, help with muscle growth, and lower insulin resistance. Dosage recommendations seem to vary a bit between studies, but it appears that taking close to 3 grams a day results in the aforementioned benefits.

A study in 2010 showed that taking CLA does not have any adverse effects on liver and kidney functioning in healthy people.

It is likely that more long-term studies are needed to determine if the supplement has any adverse effects on the body and how the supplement affects different age groups, but for now it looks promising.

Raff M, Tholstrup T, Mandrup S, et al. Conjugated Linoleic Acids Reduce Body Fat in Healthy Postmenopausal Women. Journal of Nutrition. July 2009;139(7):1347

Wanders A, Leder L, Banga J, Katan M, Brouwer I. A high intake of conjugated linoleic acid does not affect liver and kidney function tests in healthy human subjects. Food & Chemical Toxicology. February 2010;48(2):587-590.

I'm back.....

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A hot topic in the nutrition world right now is food addiction and how certain foods have the same addictive effect as drugs.
Yale University published a food addiction scale that I found very interesting. I think most of us can say we relate to at least the first 3 feelings.
Here are a few sample questions...

In the past year:

1) I find that when I start eating certain foods, I end up eating much more than I had planned.

2) Not eating certain types of food or cutting down on certain types of food is something I worry about.

Never | Once a month or less | Two to four times a month

2 to 3 times per week | 4 or more times per week or daily

3) I spend a lot of time feeling sluggish or lethargic from overeating.

Never | Once a month or less | Two to four times a month

2 to 3 times per week | 4 or more times per week or daily

4) There have been times when I consumed certain foods so often or in such large quantities that I spent time dealing with negative feelings from overeating instead of working, spending time with my family or friends, or engaging in other important activities or recreational activities I enjoy.

Never | Once a month or less | Two to four times a month

2 to 3 times per week | 4 or more times per week or daily

5) I kept consuming the same types of food or the same amount of food even though I was having emotional and/or physical problems. 

Yes or No

6) Over time, I have found that I need to eat more and more to get the feeling I want, such as reduced negative emotions or increased pleasure.

Yes or No

7) I have had withdrawal symptoms when I cut down or stopped eating certain foods.  

Never | Once a month or less | Two to four times a month

2 to 3 times per week | 4 or more times per week or daily 

8) My behavior with respect to food and eating causes significant distress.

Never | Once a month or less | Two to four times a month

2 to 3 times per week | 4 or more times per week or daily

9) I experience significant problems in my ability to function effectively (daily routine, job/school, social activities, family activities, health difficulties) because of food and eating.

Never | Once a month or less | Two to four times a month

2 to 3 times per week | 4 or more times per week or daily

Here is the article if you're interested in reading more about the research

http://yaleruddcenter.org/resources/upload/docs/what/addiction/FoodAddictionScaleArticle09.pdf

Favorite Greek Yogurts

Since I don't eat meat I needed to find a good source of protein to add to my diet. I decided to get myself in the habit of eating greek yogurt and taste-tested all the brands in my local grocery store to find my favorite. Here are the results.

Fage, pronounced "fa-yeh" (they seem to be very particular about their pronunciation)- This is great if you are looking for a thicker, slightly sour type. I would stick to adding your own fruits or a sugar-free jam because their fruit and yogurt combo packs are high in sugar.
Stonyfield's Oikos- The Oikos vanilla flavor may be my all-time favorite greek yogurt. It is less sour than the others and has a consistency that is closer to plain yogurt.
Chobani- Their vanilla flavor is almost as good as Stonyfield's, but has slightly more sugar. If you are looking for a thicker yogurt that is not quick as thick on Fage, I would chose this brand (in the vanilla- 120 calories, 16 grams protein, 13 grams sugar).
Brown Cow- Brown Cow's greek yogurt is very comparable in taste to Stonyfield's (in the vanilla- 130 calories, 23 grams of protein, 9 grams sugar).

Oatmeal

Maybe its the Scottish in me that makes me love oatmeal, but I stick by my claim that oatmeal is the best thing to eat for breakfast. The fiber fills you up, the whole grains are good for you, and it's a good supply of iron.
I love Whole Foods' 365 Organic Multi Grain Instant Oatmeal with Flax. It has only 140 calories and 4 grams of fiber.
Add any (or all!) of these fabulous additions : dried or fresh fruit (especially berries!), soymilk, chopped nuts, splenda or truvia, and/or granola. Since my office has tons of different coffee creamers, I add half of a tsp of hazelnut coffee creamer.

Here are links to delicious recipes from some of my favorite Food Network stars...
Ellie's Cherry Vanilla Oatmeal
Robert Irvine's Oatmeal w/ Apple Brown Sugar

If you plan on losing a few pounds...

If you plan on losing a few pounds why not do it for a good cause?
Visit the Pound for Pound Challenge and for every pound you pledge to lose, the Pound for Pound Challenge will donate 14 cents to Feeding America, which is one of the leading charities for fighting hunger in the U.S. Each year Feeding America helps over 25 million Americans! The 14 cents from the PFP Challenge is enough to donate a pound of groceries to your local food bank. This is so easy and costs nothing!

Quinoa with Swiss Chard and Cremini Mushrooms

adapted from source

Quinoa is a grain high in protein, fiber, and iron, so it's a great choice for vegetarians.
With only 238 calories per serving, there is definitely room for a little dessert!
Ingredients
1 cup quinoa
1 tbsp. olive oil
1 lb. chopped swiss chard
Pinch of red pepper flakes
1 clove chopped garlic
12 ounces sliced cremini mushrooms
1 tsp dried thyme
1 Tbsp. grated Parmesan
Instructions
-Combine quinoa in saucepan with 2 cups water and bring to boil, cover, let simmer about 15 minutes until the quinoa fluffs.
-Heat 1 tsp of the olive oil in skillet over medium heat, add swiss chard and red pepper. Cook the chard until wilted (~8 minutes). Add salt and pepper and remove chard to plate or bowl.
-Add the remaining 2 tsp. of the olive oil into the same skillet and add the chopped garlic over medium heat. Cook until its golden brown and then add the cremini mushrooms. After 3 to 5 minutes stir in the swiss chard and add the thyme. Stir in the quinoa and serve with parmesan. Serves 4.
139% Vitamin A
57% Vitamin C
11 grams Protein
26% Iron
5 grams Fiber


Photograph by Blake Royer